Tag Archives: protein muffins

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

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

zuchinni muffins

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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