Peanut Butter and Banana Protein Bread

Okay, this bread is too good not to share! I make it weekly with my overripe bananas and even my husband eats it.

First step is to mash your extra ripe bananas into a creamy consistency, beat in egg whites, vanilla, Greek yogurt and unsweetened almond milk. Add in dry ingredients and mix well. Pour into a greased bread pan, sprinkle on chocolate chips and bake at 350 for approximately 50 minutes or until center is done.

This is low fat and contains protein and quick carbs so I recommend pre and post workout.

What you need:

  • 3 extra rips bananas
  • 6 egg whites
  • 3/4 cup plain greek yogurt
  • 2 tsp vanilla extract
  • 1/2 cup unsweetened vanilla almond milk
  • 6 tbsp. powdered peanut butter
  • 2 scoops GNC sustained protein blend in peanut butter
  • 120g rolled oats blended into oat flour (or use oat flour)
  • 6-12 packets of stevia (personal preference, taste test)
  • 1-2 tsp baking soda
  • 1-2 tsp salt
  • 2 tablespoons dark chocolate baking chips

Macros: 8 servings

198 Calories 4g fat, 26g carbs, 17g protein

Pumpkin Protein Bread

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

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)

https://www.facebook.com/Seemomlift/videos/1249617631815261/

Chocolate Pumpkin Protein Muffins

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

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How to make:

  1. Mix all the wet ingredients together in large bowl.
  2. Add in dry ingredients one at a time, mix well.
  3. Scoop into lined muffin cups (I use parchment paper liners, the rest stick).
  4. Bake at 350 for 20-30 minutes until done in center (be careful not to over cook, they will be dry).

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Chocolate Blueberry Mug Cake

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!

Ingredients:

  • 1 scoop chocolate Shakeology
  • 1/4 teaspoon baking powder
  • dash of salt
  • 2 packets of stevia
  • 1 egg
  • 2-3 tbsp of unsweetened almond or cashew milk
  • 1/4 cup blueberries (optional)


Instructions:

  1. Mix shakeology, baking powder, salt and stevia in coffee mug.
  2. Add egg and mix well (it now tastes like thick brownie batter).
  3. Add milk and mix well.
  4. Dump blueberries into mixer and press to bottom.
  5. Microwave for 90 seconds

Hot and fresh out of microwave


ENJOY!

Nutrition Facts:

1 whole cake is only 255 Calories, 7g fat, 22g carbs, and 23g protein!

3 Ingredient Protein Pancakes

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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Apple Cinnamon Protein Waffles

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:

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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

Instructions:

  1. Mix all dry ingredients together
  2. Add wet ingredients and mix well
  3. 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
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Try not to make a mess!

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Nutrition Facts (per waffle):

63 Cals, 9g Carbs, 6g Protein, 1g Fat

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