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)
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)
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