I am leaving for the weekend and needed a quick on the go snack to bring with me. I decided to clean out my cupboards and create a healthy protein muffin that I can replace any meal with as needed. It has been awhile since I posted a recipe and if you follow my blog you know protein muffins are one of my favorite things to make. Today’s creation turned out so good I had to share (chocolate pumpkin heaven good!). I used the chocolate protein powder I had in my house but you could make these with whatever brand you have or love. It is still officially fall so pumpkin is a staple in all recipes, right? Who doesn’t love pumpkin!?!? (and chocolate, who doesn’t love pumpkin and chocolate!?!? oh, and protein, who doesn’t love chocolate, pumpkin and protein !?!?)
Here is what you need (I basically pulled a shit ton of ingredients out of my cupboards and mixed them together until I loved the taste and consistency. I manually create a recipe in myfitnesspal and enter them as I go. This gives you the macro breakdown and keeps track of the recipe in case I want to re-create it or post it):
1 1/2 cup all natural canned pumpkin
3 servings of liquid egg whites
2 tsp vanilla extract
1/2 cup unsweetened almond milk
1/2 cup water
3 tsp cinnamon
2 tsp pumpkin pie spice
10 tsp stevia
2 scoops chocolate whey protein
1 scoop chocolate casein protein
1 tbsp chia seeds
2 tbsp flax seeds
1 cup oatmeal
3 tbsp cocoa
1 tsp baking soda
1 tsp baking powder
2 tbsp dark chocolate chips
How to make:
Mix all the wet ingredients together in large bowl.
Add in dry ingredients one at a time, mix well.
Scoop into lined muffin cups (I use parchment paper liners, the rest stick).
Bake at 350 for 20-30 minutes until done in center (be careful not to over cook, they will be dry).
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!
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!
While cleaning out my cupboards I discovered a waffle maker hiding in the back. I have not used it in years so I thought, why not? Instead of making my traditional protein pancakes I whipped up a large batch of protein waffles and ate them all week post-workout.
What you will need:
Ingredients for Protein Waffles
2 cups Kodiak Cakes power pancake mix (from Costco)
1 scoop of whey protein powder (I used Dymatize Iso-100 in Cinnabun)
1 tsp ground cinnamon
3 tsp stevia
5 egg whites
8 oz. unsweetened natural applesauce
1 tsp vanilla extract
1/2 tsp almond extract
1 cup vanilla unsweetened cashew milk
Mix all dry ingredients together
Add wet ingredients and mix well
Pour into pre-heated waffle iron and cook until done (It took me a few attempts to get it right) Makes 18 waffles on Belgium waffle maker