There are a lot of questions regarding what it takes to be a figure or bikini competitor. This blogger did a wonderful job summerizing the diary of a successful figure competitor. Jackie is a friend of mine and someone I strongly admire. She is hardworking, strong, dedicated to health and fitness and shares her passion with others by being an amazing personal trainer.
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:
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)
Mix shredded zucchini with all wet ingredients and set aside
Mix all dry ingredients
Add dry ingredients to wet ingredients and mix well
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
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
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!