Category Archives: Recipes

Chocolate Protein Cake Brownies

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As my calories decrease in attempts to drop some fat off my body I need to get more creative with ways to still enjoy chocolate. These are perfect for a healthy sweet treat and are rich in vitamin A. I mix all the following ingredients together (wet first, then mix in dry) and pour in a square cake pan. Bake at 350 for about 40 min or until done in middle. After cooking a drizzle with Walden Farms chocolate syrup and natural peanut butter. Store in fridge and warm up before enjoying.

  • 1 can all natural pumpkin
  • 1 cup chocolate muscleegg
  • 1 tsp vanilla extract
  • 6 tablespoons Blanched almond flour
  • 5 tablespoons cacao powder
  • 3 scoops GNC sustained protein blend in peanut butter puff
  • 2 tablespoons Pb fit powdered peanut butter
  • 1-2 cups baking stevia (add until you reach desired sweetness)
  • Teaspoon salt
  • Teaspoon baking soda
  • 4 tablespoons dark chocolate chips

Bake at 350 for 30-40 minutes and cut into 24 squares, Store in refrigerator.

Macros per brownie: 51 calories, 1.7g fat, 4.1g carbs, 5.2g protein


Pumpkin Protein Breakfast Muffins

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Oatmeal and egg whites is the traditional breakfast for a competitive bodybuilder but I am far from traditional. My breakfast is typically eaten at the gym between my morning clients so I don’t have much time and need something that travels well. These muffins topped with a thin layer of peanut butter hit the spot every time!

What you need:

  • 1 can all natural pumpkin
  • 6 egg whites
  • 1 tsp vanilla extract
  • 2 tbsps. of walden farms pancake syrup (for taste)
  • 2 tsp cinnamon
  • 1/2 – 1 tsp pumpkin pie spice
  • Stevia to taste (I use at least 6 packets)
  • 48 g of PB Fit Powdered peanut butter
  • 2 scoops (66g) GNC Sustained Protein blend in Peanut Butter Puffs
  • 120 g quick oats
  • .5 – 1 cup of unsweetened almond milk (for consistency)
  • 1 tsp baking soda
  • 1 tsp salt
  • 12 Parchment paper muffin cups

Pre-heat oven to 350, mix all wet ingredients first and then add the rest.

Fill 12 muffin cups evening and bake at 350 for 20-30 mins (check to see if cooked through. They will be dry if you overcook and too moist if undercooked)

Macros per muffin: 113 cals, 13g carbs, 11g protein, 2g fat

Pumpkin Protein Bread

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Alright, it’s has been way too long since I have posted a recipe so what better time than pumpkin spice season!?!? This one is amazing and I have made it multiple times with no issues. It’s all natural, low in fat, high in protein and contains whole grains. If you are a competitor then just create recipe in myfitnesspal and account for macros. You can make in bulk and freeze 1/2 or refrigerate. There are zero preservatives so do not leave this out on your counter or in the mold quickly.

What you need:

  • 1 can of all natural pumpkin
  • 1/4 cup Walden farms maple syrup (optional, you could use additional stevia)
  • 8 packets of Stevia
  • 1 tsp cinnamon
  • 5 tablespoons of organic cacao powder
  • 1 tsp vanilla extract
  • 6 egg whites
  • 3 tbsp organic chia seeds
  • 2 scoops peanut butter GNC protein blend
  • 4 tbsp powdered peanut butter
  • 150g rolled oats blended into oat flour (or use oat flour)
  • 1 cup unsweetened cashew milk
  • 1 tsp salt
  • 1 tsp baking powder

Mix all wet ingredients first, add dry ingredients, mix well and pour into greased bread pan.

Bake at 350 for ~45 minutes

Cut into 8 servings: 186 calories, 4 g fat, 23g carbs, 15g protein

2 Ingredient Protein Pancakes

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This morning I wanted something hot and quick for breakfast.  I picked up some Kodiak Power Cake mix from Costco last night and couldn’t wait to use it. I mixed 1 cup of Pumpkin Spice Muscleegg with 1 cup of pancake mix. That’s it! Cook on preheated griddle and enjoy a breakfast filled with whole grains and lean protein. (I fed these to my 13 year old and he didn’t even know they were protein pancakes.  He also doesn’t read my blog so he will never know…..)

 
Makes 2 full servings (the number of pancakes depends on the size):

260 Calories, 31g carbs, 27g protein and 2g fat

Chocolate Pumpkin Protein Muffins

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I am leaving for the weekend and needed a quick on the go snack to bring with me.  I decided to clean out my cupboards and create a healthy protein muffin that I can replace any meal with as needed.  It has been awhile since I posted a recipe and if you follow my blog you know protein muffins are one of my favorite things to make.  Today’s creation turned out so good I had to share (chocolate pumpkin heaven good!).  I used the chocolate protein powder I had in my house but you could make these with whatever brand you have or love. It is still officially fall so pumpkin is a staple in all recipes, right?  Who doesn’t love pumpkin!?!? (and chocolate, who doesn’t love pumpkin and chocolate!?!? oh, and protein, who doesn’t love chocolate, pumpkin and protein !?!?)

Here is what you need (I basically pulled a shit ton of ingredients out of my cupboards and mixed them together until I loved the taste and consistency. I manually create a recipe in myfitnesspal and enter them as I go. This gives you the macro breakdown and keeps track of the recipe in case I want to re-create it or post it):

  • 1 1/2 cup all natural canned pumpkin
  • 3 servings of liquid egg whites
  • 2 tsp vanilla extract
  • 1/2 cup unsweetened almond milk
  • 1/2 cup water
  • 3 tsp cinnamon
  • 2 tsp pumpkin pie spice
  • 10 tsp stevia
  • 2 scoops chocolate whey protein
  • 1 scoop chocolate casein protein
  • 1 tbsp chia seeds
  • 2 tbsp flax seeds
  • 1 cup oatmeal
  • 3 tbsp cocoa
  • 1 tsp baking soda
  • 1 tsp baking powder
  • 2 tbsp dark chocolate chips

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How to make:

  1. Mix all the wet ingredients together in large bowl.
  2. Add in dry ingredients one at a time, mix well.
  3. Scoop into lined muffin cups (I use parchment paper liners, the rest stick).
  4. Bake at 350 for 20-30 minutes until done in center (be careful not to over cook, they will be dry).

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Bikini Competitor Chocolate Fudge

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Yes, you read the title correctly.  Chocolate fudge that is bikini competitor approved (well, when I am more than 8 weeks from a show).  I found this recipe on teambeachbody.com and modified it a little.  They called it brownies but they came out more like fudge.  Ooeey, gooey and delicious!

Here is what you need:

  • 1 extra ripe banana
  • 6 tbsp natural peanut butter
  • 4 tbsp baking cocoa
  • 2 scoops chocolate shakeology

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Instructions:

  1. Mash banana until creamy
  2. Mix in peanut butter, cocoa and shakeology and mix until dough-like consistency
  3. Spread in a 9X9 pan lined with wax paper
  4. Refrigerate for 1 hour or more
  5. Cut into 12 pieces of fudge and enjoy!

 

Nutritional Facts (per piece of fudge):

90 Calories, 5g Fat, 8g Carbs, 5g Protein

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Low Carb Pre-Workout Shake

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Today is my low carb day where I only eat complex carbs with one meal.  Well, I already ate that for breakfast and now I am off to the gym to build up my hamstrings.  I need an energy boost and some protein to feed my muscles.  Today I created a yummy low carb pre-workout shake that was worth sharing.

What you need:

  • 8 oz water or unsweetened almond or cashew milk ( I used water becasue I am out of milk)
  • 8 oz unsweetened cold brewed coffee (or left over cold coffee)
  • 3 tbsp powdered peanut butter
  • 1 tsp cinnamon
  • 1 scoop Whey Isolate Protein powder (I used snickerdoodle but you could use vanilla or chocoalte)
  • 1 cup baby spinach
  • 1-3 packets of stevia
  • 3-5 ice cubes

Add all ingredients to blender and mix well.  Enjoy!

 

Nutrition Facts: 

226 Calories, 35g Protein, 5g Fat and 11g Carbs

 

 

Pumpkin Protein Pancakes – Bikini Competitor Approved!

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As my competition approaches I have to start cutting out a lot of foods from my diet which includes dairy, Greek yogurt and bananas (just to name a few). Most of my protein pancake recipes call for smashed banana or plain Greek Yogurt.  I had the choice to give up my favorite breakfast for 10 weeks or get creative in the kitchen; I chose to get creative.  I substituted pure pumpkin for the smashed banana and added some pumpkin pie spice and cinnamon to give them a new twist.  These are amazing and meet my morning macro needs.  Top them with some Walden Farms chocolate syrup and you are all set for your day!

What you need:

  • 1 Cup Kodiak Cakes Pancake Mix
  • 2 scoops vanilla whey protein
  • 1-2 tsp cinnamon
  • 1 tsp pumpkin pie spice
  • 6-8 packets of Stevia
  • 1 cup all natural canned pumpkin
  • 1 cup liquid egg whites or 5 egg whites
  • 1 – 1 1/2 cups water

Directions:

  1. Mix all dry ingredients well
  2. Add wet ingredients and mix well (batter may be too thick so add additional water until you get to the desired consistency)
  3. Pour on pre-heated griddle (~1/4 cup per pancake)

Nutrition Facts per Pancake (makes 16 pancakes):

53 Calories, 6.4g Carbs, 6.6 g Protein and .5 g Fat

I eat 4 pancakes at a time to equal: 213 Calories, 26 g Carbs, 27 g Protein and 4 g Fat

Zucchini Bread Protein Muffins – Bikini Competition Diet Approved!

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Summer is in full swing and my garden is bursting with fresh veggies.  One vegetable I can’t get enough of is  fresh zucchini.  There are so many things you can do with this vegetable!  Today I had a sweet tooth (just like every other day of my life) so I made a healthy, and bikini competition prep approved, recipe for breakfast.  These muffins are not only delicious, they are high in fiber, packed with protein and contain lots of healthy vitamins and nutrients such as Vitamin A, Manganese and Vitamin C (just to name a few). To ensure I am getting enough healthy fat in my diet I threw in some Chia Seeds which are packed with Omega 3-fatty acids and tons of micro-nutrients.

So yes ladies and gents, you can eat zucchini bread for breakfast and still lose weight.

What you need:

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  • 2 medium zucchinis, pealed and shredded
  • 1 whole egg
  • 5 egg whites or 5 servings of liquid egg whites
  • 1 tsp pure almond extract
  • 2 tsp pure vanilla extract
  • 1/2 cup unsweetened applesause
  • 2 cups rolled oats blended into flour (160g)
  • 3 scoops vanilla whey protein powder
  • 1-2 tsp ground cinnamon
  • 1/2 tsp nutmeg
  • 6-8 packets of Stevia
  • 1 tsp baking powder
  • dash of salt
  • Crushed Walnuts (optional)

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Instructions: 

  1. Mix shredded zucchini with all wet ingredients and set aside
  2. Mix all dry ingredients
  3. Add dry ingredients to wet ingredients and mix well
  4. Divide batter into 20 lined baking cups and bake at 350 degrees Fahrenheit for approximately 25 minutes or until done in center. (I use parchment paper baking cups.  All others seem to stick)

Makes 20 Muffins

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Nutrition Facts per Muffin (to get these I create a recipe in myfitnesspal and manually upload ingredients while making them)

73 Calories, 8.5 g Carbs, 7.1 g Protein, 1.5 g Fat

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Banana Blueberry Protein Muffins

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Are you looking for a healthy breakfast muffin you can grab on the go?   I took a recipe shared by a friend and modified it to fit into a healthy clean eating plan.  To do this I simply  replaced the sugar with stevia  and replaced the all purpose flour with a mixture of oat flour, coconut flour and whey protein powder.  The  sugar wasn’t really necessary because they are naturally sweet from the banana.  I also replaced the plain Greek yogurt that the original recipe called for with fat free ricotta cheese.  This helped eliminate the need for the sugar because plain Greek yogurt can taste pretty sour.  Ricotta on the other hand doesn’t need much to sweeten it up.  Yum!

Here is what you need: 

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Wet Ingredients

  • 275 g banana smashed
  • 6 egg whites (or 6 servings of liquid egg whites)
  • 1/4 cup fat free ricotta
  • 1 tsp pure almond extract
  • 1 tsp vanilla extract
  • 1 cup fresh blueberries

Dry Ingredients

  • 1/2 cup rolled oats blended into flour consistency
  • 4 tbsp coconut flour
  • 2 scoops vanilla why protein powder
  • 1 tsp baking powder
  • 1 tsp baking soda
  • dash of salt
  • 1 tsp cinnamon
  • 5-10 packets of stevia

Preparation:

  1. Mix all wet ingredients in a bowl except blueberries (save blueberries for the end)
  2. Mix dry ingredients into wet ingredients.
  3. Mix well and fold in 1 cup blueberries2016-06-24 05.43.27.jpg
  4. Pour mixture into 12 muffin cups lined with parchment paper cups or sprayed very well

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5. Bake at 350 degrees Fahrenheit for 20 minutes or until done in middle.

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Enjoy!

 

Nutrition Facts: 

1 Muffin is 93 Calories, 12 g Carbs, 9 g Protein and 1 g Fat

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