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:
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
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
Mix all wet ingredients in a bowl except blueberries (save blueberries for the end)
Mix dry ingredients into wet ingredients.
Mix well and fold in 1 cup blueberries
Pour mixture into 12 muffin cups lined with parchment paper cups or sprayed very well
5. Bake at 350 degrees Fahrenheit for 20 minutes or until done in middle.
1 Muffin is 93 Calories, 12 g Carbs, 9 g Protein and 1 g Fat
I love an ice cold Pina Colada on a hot summer day but I am not a fan of belly fat. The average Pina Colada has over 300 calories and more than 30g of sugar. Yikes, that is a lot and only one drink! I would prefer to have more than one and don’t like sporting a muffin top with my jeans.
I got creative in the kitchen again and made a modified skinny colada recipe that satisfies my sweet tooth without the extra calories and sugar.
1 cup ice
1.5 oz white rum
3/4 bottle Sparkling Ice beverage in coconut pineapple flavor
1 cup unsweetened almond/coconut milk
blend and enjoy🔹🔹
🍹🍍🍹🍍Rum is good with pineapple coconut beverage alone over ice also. 🍹🍍🍹🍍
Some days I just want to have my cake and eat it to. Today was that day. I woke up and decided I wanted to eat cake for breakfast. Why not, it is FRIDAY! I am 15 weeks out from my 3rd NPC Bikini competition and starting to dial in my nutrition. Basically, I can’t eat real cake anymore so I improvised. I did some research online and found a few protein mug cake recipes. I have saved many of them on Pinterest, but to be honest, I never really made one. I thought it was too good to be true. A healthy cake that takes only a few minutes to make? Yeah, that probably can’t taste very good. Well, I was wrong, way wrong (just don’t tell my husband I admitted to being wrong).
So here is what you need to enjoy some cake on this beautiful June morning!
1 scoop chocolate Shakeology
1/4 teaspoon baking powder
dash of salt
2 packets of stevia
2-3 tbsp of unsweetened almond or cashew milk
1/4 cup blueberries (optional)
Mix shakeology, baking powder, salt and stevia in coffee mug.
Add egg and mix well (it now tastes like thick brownie batter).
Add milk and mix well.
Dump blueberries into mixer and press to bottom.
Microwave for 90 seconds
Hot and fresh out of microwave
1 whole cake is only 255 Calories, 7g fat, 22g carbs, and 23g protein!
WARNING – This recipe is for true chocolate lovers only! If you don’t’ like deep, dark rich chocolate then you will not like this recipe.
I found this recipe on the recipe insert that was shipped with my Shakeology and modified it to fit my needs. The original recipe called for regular peanut butter and I substituted for powdered peanut butter to lower calories and fat while increasing serving size.
What you need:
1 scoop chocolate Shakeology (This can be purchased from my website by clicking HERE)
1 shakeology scoopful;of powdered peanut butter
1 shakeology scoopful of rolled oats
1 tsp organic honey
1-4 tbsp. of cashew milk (for consistency only)
Add Shakeology, peanut butter and rolled oats to bowl and mix well.
Add honey and mix well
Add cashew milk a few drops at a time to make firm dough-like consistency
Divide into 8 drop cookies, refrigerate and enjoy!
Proteins are an essential part of our diet and are the building blocks of our body. I like to start my day off right with a breakfast high in protein. I am not a huge fan of meat and eggs in the morning, and have a little bit of a sweat tooth, so I make a lot of protein pancakes and protein muffins. Whenever I have an overly ripe banana sitting around and not much time I like to whip up these simple three ingredient protein pancakes. Top them with a little bit of coconut butter to get some healthy fat in your diet and you are all set to crush your day!
What you need:
1 Scoop Whey Protein Powder (Flavor of your choice)
3 egg whites (can use liquid egg whites)
75 grams of ripe banana
3 Ingredient Pancakes: Banana, Egg Whites and Protein Powder
Smash the banana until smooth
Mix in egg whites and whisk
Add protein powder and mix
Mix all ingredients until smooth
Pour batter on preheated griddle to make 3-6 thin protein pancakes and enjoy!
I love eggs but find it hard to find time to make them in the morning during the work week. I eat a lot of oatmeal muffin cups but wanted something a little more savory. This weekend while food prepping for my 22 Minute Hard Corps challenge, I tried out a new way to cook my eggs and loved the results. To make things a lot easier, I buy my peppers and onions pre-cut in the freezer section or fresh food section.
Here is what you need:
Diced peppers, onions and some fresh baby spinach
12 whole eggs
Seasonings of your choice (Mrs. Dash, Salt, Pepper, Red Pepper Flakes, Garlic Powder, etc.)
Heat skillet over medium-high heat.
Spray generously with non-stick cooking spray and add veggies (no spinach)
Sauté veggies until cooked and add fresh spinach
Continue sautéing until spinach is wilted and cooked
Spray 12 muffin tins with non-stick cooking spray
Evenly spoon vegetable mixture into each muffin cup
Add one egg to each cup
Bake at 350 degrees Fahrenheit for approximately 20 minutes or until egg is cooked
Enjoy with whole grain sprouted toast or corn tortillas!
If you are following the 22 Minute Hard Corps or 21 Day Fix this would equal 1 Red, 1 Green and 1 Yellow. Serve with the cheese and add one blue.
During the last few weeks of my competition prep I began to cut many things out of my diet and stick to the basics that I knew my body could handle and digest well. This means my meals were very repetitive because I didn’t want to chance anything not agreeing with my body and halting my progress. For breakfast this was your standard oatmeal and egg whites. I wanted to add some moisture and flavor to them so I incorporated ripe bananas and my favorite protein powders to make a super simple and quick oatmeal bake. It yields six servings so my husband and I have breakfast ready to eat on the go 3 days in a row. I have made it three times now and each time I love it more so I decided I just had to share the recipe.