Tag Archives: high protein breakfast

Pumpkin Protein Bread

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I have been making this bread weekly now for the past month so I thought it was time to share. If you weren’t aware, I am about 10-12 weeks out from competing in the bikini division in the NANBF. I track everything I eat and I have specific macro goals for each day which are split up into ~5 meals. This bread was designed to meet my macro goals for one meal. If you are eating more calories and get more carbs have 2 slices, top with almond butter or just enjoy as a snack. If you are a cookie and bread eating person that is not really into health and fitness this probably won’t taste good to you or your family. It is just a creative and convenient way for me to get my carbs and protein with some additional vitamins from the pumpkin. A normal breakfast on prep would be oatmeal and egg whites so I just switched it up a little.

Recipe:

  • 1 can raw pumpkin
  • 1 cup vanilla muscleegg (you can use egg whites but you will want to add additional stevia and vanilla extract)
  • 3 scoops GNC Sustained Blend Protein Powder in Peanut Butter Puffs flavor (you could use vanilla but this won’t work well with straight Whey protein)
  • 4 tablespoons powdered peanut butter
  • 1/2 cup Protein Oat Pancake Mix from Aldi (you could use Kodiak mix)
  • 1 tsp vanilla extract
  • 1 tbsp. walden farms maple syrup
  • Stevia to taste
  • 1 tsp salt
  • 1 tsp baking powder
  • 3 servings dark chocolate baking chips (I use food scale for all ingredients)

Mix and pour into greased bread pan, bake at 350 for ~45 min but you will want to watch it.

Makes 6 servings total, 194 calories each, 4g fat, 18g carbs and 23g 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

Bikini competitor chocolate pumpkin breakfast bake

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Alright fellow competitors and friends looking for a quick and easy macro friendly breakfast bake, here you go! As my competition approaches my macros decrease and I need to be very strategic with each meal. If I don’t balance my macros between 5 meals I run out at about 2pm and that creates a hangry monster (just ask my kids).

I normally make protein muffins but last night I didn’t feel like creating a recipe in myfitnesspal or cleaning the damn muffin tins so I made a breakfast bake that spits evenly into 4 servings.

Here is what you need:

  • Round baking dish
  • 1 cup muscleegg in Chocolate Carmel (you can use liquid egg whites but I can’t guarantee it will taste as good)
  • 3 scoops GNC Amplified chocolate Whey
  • 1 can pure pumpkin
  • 1 cup rolled oats
  • 1 tbsp cocoa
  • Stevia to taste
  • 1 tsp backing soda

Macros: I used myfitnesspal to enter the ingredients and put 1/4 as serving. 25g protein, 25g carbs and less than 2 g fat!!

Mix all ingredients together, pour in baking dish coated with non-stick cooking spray, bake at 350 until done in middle. (About 40 min)

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Six weeks down and six more to go!

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So it’s official, I am six weeks out from my NPC Bikini competition.  This prep hasn’t exactly been as easy as some of the other ones. I switched trainers and my diet is much more restrictive with less flexibility.  I eat 5 to 6 meals per day depending on how early I wake up. For the first five weeks each meal consisted of 25 g of carbs, 25 g of protein and very low fat. Approved carbs are such things as oatmeal, sweet potatoes, plain rice cakes and brown rice. My protein sources are lean and I pretty much eat mostly chicken and egg whites. I eat green vegetables with almost every meal and my go to veggies are  broccoli or spinach.  When I’m craving chips or a snack I eat cut up bell peppers dipped in salsa. I eat  an insane amount of raw veggies when we are at parties or potlucks just to keep me satisfied. This has caused an uncomfortable amount of bloating and gas. My kids don’t even want to be in the same room as me after I eat. Last night on our walk home I looked six months pregnant and it was all gas. I’ve tried beano, Gas ex, digestive enzymes and probiotics. I can either go hungry because I’m out of food or eat some more veggies and deal with my pregnant belly.  Because I’m not supposed to snack between meals I have an abundant supply of chewing gum in my purse and drink an excessive amount of coffee. I need to replace every 8 ounces of coffee with an additional 8 ounces of water on top of the gallon I’m already drinking each day so I pee every 20 minutes. This makes traveling in a car with me difficult or even going to the grocery store. So not only am I bloated like I’m pregnant, I also pee constantly like a pregnant lady. I get hangry after about 7 PM and everyone in the house just stays away from me.  I’m either yelling or farting.

This past week has been extremely difficult because I am now carb cycling and I’m having a hard time keeping track of how many meals I get carbs in, etc.  My weight hasn’t really moved in two weeks and that is getting frustrating. I was consistently losing 2 pounds a week and this past two weeks I’ve lost only 1 pound.  Competition prep is really a mental mindfuck.  If you’re not strong mentally this is not the thing for you. Food becomes an obsession and skipping the workout is not an option.

Although everything I’m saying sounds kind of negative, the overall experience is pretty wonderful. You push yourself to extremes you never knew you could.   I also feel amazing physically. I don’t have any junk in my body besides the bloating and I wake up with tons of energy. My skin is great, my nails are growing, my hair is growing and I just feel amazing. Looking in the mirror and seeing a six pack after having three kids and being 35 feels pretty damn good too. My boys all know what a glute is and complement me on how big mine are getting.  This mamas got back!

So with all of that said, below are some of my progress photos and food pictures. I’m overall happy with the changes I’m seeing but would like to be a little bit leaner in the lower body.  Cardio absolutely sucks and I swear while I do it every single time.

So I raise my glass of BCAAs and cheers to another 6 weeks!

Today I decided to use the marker board in kitchen to track my carbs each day.  My weight loss plateau is pissing me off. 

My low carb lunch consisted of cold grilled chicken topped with spicy guac and fresh green beans from my garden. (This meal gave me gas) 

I am happy with the size decrease in my waist and thighs.  My face looks a bit thinner also.  I typically lose it from by cheeks first.  Oh, and my boobs.  They go bye, bye really quick. 

My son kept snapping photos after I was done posing.  This is me relaxed and real.  No sucking in, twisting, etc. 


I have to bring my own food everywhere I go so I always have a cooler packed and ready.  This was two chicken salads I made for a day volunteering at my son’s senior class retreat.  

I took my youngest out to breakfast for his 10th birthday.  He ordered some fluffy pancakes and I asked for a western omelet with egg whites and no cheese. I also asked that the make it without butter and had a side of plain oatmeal as my carb.  

My go to breakfast is egg white veggie scramble (because I cannot make omelets), plain rice cakes and some organic salsa.  

I make my egg white scramble in bulk so it lasts a few days.  One this day I switched things up by having steal cut oats instead of plain rice cakes.  Yeah, I know, crazy! 

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

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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3 Ingredient Protein Pancakes

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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

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3 Ingredient Pancakes: Banana, Egg Whites and Protein Powder

 

Directions:

  1. Smash the banana until smooth
  2. Mix in egg whites and whisk
  3. Add protein powder and mix

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Mix all ingredients until smooth

 

Pour batter on preheated griddle to make 3-6 thin protein pancakes and enjoy!

Nutrition Facts:

251 Calories, 41g Protein, 19g Carbs, 0g Fat

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Bikini Competitor Banana Protein Oatmeal Bake

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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.

Ingredients:

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