Yummy PB Breakfast!

 

This yummy breakfast (or it could be a snack) was inspired by another trainer at my gym!  This is super easy, tasty, and can be prepared the night before so it's ready to go in the morning.  You can throw it in your lunch bag as a snack, and it would also make the perfect post work out snack!!  

You'll need: 

1/8 cup oatmeal (I used Quaker Perfect Portions Oatmeal (no sugar added) - Cinnamon

dash Stevia

1/2 scoop Vanilla Protein (I used Body Fortress)

1/2 cup plain greek yogurt (nonfat)

1 tbsp natural Creamy Peanut Butter (I used Market Pantry)

Combine all ingredients in bowl (may need to add a few drops of water to help everything mix well).  Mix well.  Eat or refrigerate until breakfast or snack time! 

**Side note, you could also add a few dark chocolate chips to this for a decadent non-guilty treat!  

Stats (without chocolate chips!) 

285 Calories

10g Fat

20g Carbs

2g Fiber

33g Protein

208mg Sodium

Breakfast for dinner - check this out!

I love breakfast food, but I had been avoiding it for a long time - Until I discovered almond flour!!  Hot damn - it's amazing!

 

I already posted my recipe for pumpkin protein pancakes here, but I wanted you to see what my whole dinner looks like - and tonight I came up with something new and amazing!

 

So tonight, I had three slices of low sodium turkey bacon (25 calories a slice), 1/2 cup 100% liquid egg whites scrambled with 1 cup baby spinach and 3 medium mushrooms, and four pumpkin protein pancakes.  Oh I started making slightly smaller pancakes and got 9 out of tonight's batch (my previous recipe made 7) so now they are 91 calories and 11g protein each!

 

The topping for these pancakes is made of 1/4 cup canned pumpkin, dash vanilla extract, dash stevia, and 1/4 cup plain greek yogurt.  Mix it all up, and put it on top - and in between your pancakes if you so desire (that's what I did and it was like a cake!)

 

The stats for my dinner:

 

588 Calories

20g Fat

31g Carbs

8g Fiber

72g Protein

801mg Sodium

 

This is 588 calories of healthy good for you great tasting food - and breakfast for dinner?  Who doesn't like that?!  

Baked Pumpkin Oatmeal

I've become a big fan of oatmeal in the mornings so here's a skinny comfort food version of it - perfect for fall and winter mornings!  It takes about half an hour - so you can mix it up, pop it in the oven, and go shower!

 

You'll need:

3/8 cup canned pure pumpkin

1/4 cup plain greek yogurt (I used Dannon Oikos)

1/2 cup old fashioned oats

1/8 tsp reduced sodium baking powder

3tbsp liquid egg whites

cinnamon

3/4 tsp truvia baking blend

1/2tsp packed splenda brown sugar blend

 

Preheat oven to 350.

Combine greek yogurt & egg whites in a small dish and mix well.  Add to oats, baking powder, pumpkin, cinnamon, and truvia.  Mix well. 

Spray baking dish (I used a small little dish and it worked great) with non-stick cooking spray.  Pour in oatmeal mixture. 

Bake 30 minutes

Remove from oven - stir - add splenda brown sugar.

 

244 Calories

3g Fat

40g Carbs

8g Fiber

16g Protein

130mg Sodium

Strawberry Pineapple and Pumpkin Protein shake?!

As you all know, I LOVE to add stuff into my protein shakes that add lots of nutrients, without a lot of calories.  Pumpkin is one of my FAVORITE things to add!  One reason it's great, in addition to all the health benefits it brings, is because it's relatively easy to cover up flavor wise, PLUS it makes the shakes thick and delicious!

The shake I made today is one of my new favorites!

1tbsp Polaner All Fruit Sugar Free w/Fiber - Strawberry Preserves

1/4 cup Pineapple chunks

1/2 cup unsweetened coconut milk (I use So Delicious)

1 scoop vanilla protein powder (I use Body Fortress)

1/4 cup canned 100% pumpkin (I use Libby's)

6-7 ice cubes

Combine all ingredients in a blender - and DIG IN!

And you're welcome! ;)  So delicious!  Here's the stats!

204 Calories

4g Fat

16g Carbs

6g Fiber

27g Protein

75mg Sodium

Zucchini Mushroom Spinach Quiche

I am proud to say that this entire quiche was my lunch today.  Yep. I ate the whole thing - and you can do that too - without feeling guilty!  ;)  I like food.  I like yummy tasty delicious food.  And I haven't given that up since I've changed my eating habits and lost a bunch of weight.  So here's how to make this scrumptious easy meal (which can also be for breakfast as well!)

4tbsp liquid egg whites

1 egg

1 medium zucchini - chopped

1 cup spinach - torn or chopped

3 medium mushrooms - chopped

onion powder (to taste)

garlic powder (to taste)

red pepper (to taste)

black pepper

salt substitute

1tbsp parmesan cheese

1/2 cup unsweetened coconut milk

Preheat oven to 375. 

Sautee mushrooms & zucchini in frying pan for a few minutes over med-high heat.  Add in spinach, garlic powder, onion powder, red pepper, black pepper and salt substitute.  Cook until wilted. 

Spray 8x8 baking dish with fat free non stick cooking spray.  Spread veggies on bottom of baking dish.

Whisk together milk, egg, & egg white.  Add in more salt substitute and black pepper if you like (I did).  Pour this mixture over the veggies in baking dish.  Sprinkle with parmesan cheese. 

Bake uncovered for 35 minutes. 

Could make 4 servings (but like I said, I ate the WHOLE thing for lunch - so 4 servings) - per serving it's....

49 Calories

2g Fat

3g Carbs

1g Fiber

5g Protein

72mg Sodium



*Pumpkin Pie Overnight Oats*

Ok another overnight oats idea.... Everyone here should already know I have a slight obsession with Pumpkin.  Love it.  Can't get enough.  Added bonus - it's low in calories, and high in Fiber - and full of nutrients!

I am not a fan of cereal or Oatmeal for breakfast -- too many carbs & not enough protein.  But with oatmeal, you can add protein powder - and BOOM!  Protein Packed Oatmeal!  Which makes it the perfect breakfast!!

1/4 cup quick oats

1/2 scoop vanilla protein powder

1/8 cup canned pumpkin

1/4 cup unsweetened coconut milk (I use So Delicious - from the box, not the refrigerated section - 45 cal/cup,, 15mg sodium)

1/4 cup plain greek yogurt (I used Oikos)

1/2 tbsp flax seed

1/2 tbsp chia seeds

packet truvia (or sweetener of choice)

Cinnamon

Combine all ingredients in bowl/jar.  Mix well.  Cover and refrigerate overnight. In the morning - grab a spoon and dig in!

244 Calories

7g Fat

26g Carbs

7g Fiber

24g Protein

58mg Sodium



Semi-HomeMade Key Lime Greek Yogurt!

If you read my blog at all you know two of the things I adore - Key Lime foods and greek Yogurt.  Lime is just plain delicious.  Greek Yogurt is preferred over regular yogurt because it has so much more protein.  Sure the calories tend to be a bit higher, but when you are eating healthy and living a well rounded lifestyle, calorie is not king.  It's all about balance.  So today I took a stab at making my own Key Lime Greek Yogurt - It was easy and turned out delish!! 

Dannon Oikos makes a really tasty Key Lime Greek Yogurt..... Nutrition information for one serving of that is as follows....

160 Calories

4.5g Fat

18g Carbs

0g Fiber

11g Protein

75mg Sodium

What I came up with today is as follows:

3/4 cup PLAIN Greek Yogurt (Non-Fat) - I used Taste of Inspirations (130 Calories/cup)

1/2 scoop vanilla protein powder - I used Body Fortress

squirt lemon juice

couple squirts lime juice

packet of Splenda

Combine all ingredients in a bowl (Lemon Juice - I really just used a very small squirt, Lime Juice - I probably used 1/2tsp - it doesn't take much - you can adjust to taste) -- Dig in and Enjoy! 

Here's how this stacks up -

Entire recipe makes 1 serving

157 Calories

1g Fat

10g Carbs

1g Fiber

28g Protein

88mg Sodium

This is a major WIN in my book!!

**This would also make a great frozen treat!!**



Brown Sugar Banana Baked Oatmeal

Here's an updated version of the baked oatmeal.... Slightly different - and more 'cakey' in texture.  Low in calories, low in sodium, and a fair amount of protein.  These are GREAT with greek yogurt (flavor of your choice, or I like to do plain greek yogurt and add some vanilla protein powder and cinnamon to the yogurt) - and make a great addition to breakfast or even as a snack!

2 medium bananas (this is a great recipe to use your over ripe bananas too!) - sliced

2 cups quick oats

2 scoops vanilla protein powder

2 eggs

1 tsp baking powder (reduced sodium)

dash salt (I use salt substitute)

2 cups unsweetened coconut milk

1/2tsp Truvia

2tsp splenda brown sugar blend

Cinnamon (to taste)

Preheat oven to 375.  Spray 13x9 baking dish with non-stick cooking spray.  Place bananas in bottom of baking dish in single layer.  Sprinkle with a dash (about 1/3 of the 1/2tsp Truvia) and cinnamon.  Cover with aluminum foil - bake 15 minutes (10 minutes if bananas are already a bit soft).

Beat eggs together.  Combine all remaining ingredients in large bowl - mix well. 

Remove bananas from oven - remove foil.  Pour oat mixture over bananas.  Spread evenly. 

Sprinkle cinnamon on top. 

Bake (uncovered) for 30 minutes (still at 375). 

Remove from oven, let cool, cut into 12 even 'bars'.

115 Calories

3g Fat

16g Carbs

2g Fiber

7g Protein

49mg Sodium

Banana Chocolate Chip Baked Oatmeal

I've made a variation of this before.... But this time I tweaked it a bit.  Took out the berries .... added some protein powder.... and added some YUMMY dark chocolate chips.  Who wouldn't like this?  It's perfect if you want something sweet/pastry like for breakfast but don't want the guilt.  It's also a perfect snack -- and would make a great pre or post-workout snack!! 

1 medium banana - sliced

1 cup quick oats

dash salt (I used salt substitute for lower sodium)

1/2 tsp baking powder (I used Rumford low sodium)

1 egg

1 scoop vanilla protein

1 1/4 cup unsweetened coconut milk

1/2 tsp honey

3/4 tsp Truvia (or sweetener of choice)

1tsp vanilla extract

Cinnamon

1tbsp chocolate chips (I used dark chocolate chips)

Preheat oven to 375.  Spray 8x8 baking dish with non-stick cooking spray.  Place banana slices on bottom of baking dish in single layer.  Sprinkle with some cinnamon, and some 1/4 tsp Truvia.  Cover dish with foil and bake for 15 minutes.  Combine dry ingredients (oatmeal, salt, baking powder, truvia, & cinnamon) in a dish.  In another dish, whisk together milk, honey, vanilla, & egg.   Pour oatmeal mixture over bananas.  Then pour milk mixture over oatmeal & bananas. Sprinkle chocolate chips on top.  Bake 30 minutes, until oatmeal is set.

Makes 6 servings.

125 Calories

4g Fat

17g Carbs

2g Fiber

7g Protein

50g Sodium

--4HB Breakfast Scramble--

Tonight I had breakfast for dinner.  I used to love breakfast food anytime of day (can we say pancakes -- ihop? -- dennys? - yep, yummy anytime) but that was back before my lifestyle change, and I no longer eat pancakes anytime really.  BUT I do eat a lot of eggs, and tonight I didn't quite know what to fix myself for dinner.  This is what I came up with.  This would make an excellent breakfast too.  It's pretty quick, and very simple.   THIS is the way everyone should start their day!!

2 eggs

3 servings liquid egg whites (9 tbsp)

1 cup spinach

2 tbsp salsa

1/4 cup white kidney beans - drained/rinsed

1/8-1/4 cup lentils, cooked

1/4 cup turkey sausage (I used Jimmy Dean Turkey Sausage Crumbles)

chopped onion (to taste, I used about a tbsp)

chopped mushrooms (To taste, I used 2 medium mushrooms)

Heat frying pan over med-high heat.  Sautee sausage, beans & lentils.  Season if desired.  I used Perfect Pinch savory seasoning.  Sautee for about 5 minutes, be careful not to let anything stick.  Remove from heat, and place in a dish off to the side.  Top with Salsa. Return frying pan to stove, and spray with non stick spray.  Sautee onions & mushrooms for about a minute or two.  Add in eggs & egg whites.  Scramble/cook until done. Then add in spinach, and cook until wilted (1-2 minutes).  Top with a little s&p if desired.

390 Calories

11g Fat

31g Carbs

14g Fiber

44g Protein

824mg Sodium



Salsafied Black Beans & Lentils!

Anyone who knows me knows I've kind of been eating on the four hour body plan.  Although I don't know that it's helped me lose any more weight than I would've anyways, I do love the way I feel, and I know I'm eating all the right stuff!!  :)  So I whipped this up as part of my breakfast today (paired with a protein shake) and it was delish!!  This dish is packed with protein & fiber, and it's low in calories!

1/4 cup lentils - cooked (I cook lentils a few cups at a time so I can just go in and get some for each meal)

1/5 cup black beans, drained/rinsed

1 mushroom - chopped

2tbsp salsa (I used Great Value Black Bean & Corn)

Heat frying pan over med-high heat.  Add in mushroom.  Sautee for about a minute.  Add in beans & lentils.  Sautee for another minute or two, until heated through and mushroom is tender.  Add in salsa, sautee for another minute (See how quick and easy this is?!)  Remove from heat and enjoy!!  Makes 1 serving.

**Lentils just about double in size when you cook them, so the 1/4 cup cooked is only about 1/8 cup dry**

100 Calories

0g Fat

21g Carbs

9g Fiber

8g Protein

157mg Sodium

*I had this with a protein shake consisting of chocolate protein powder, cocoa powder, black beans, canned pumpkin, liquid egg whites, almond milk and this ended up being the nutrition information for my entire breakfast (I consider this a huge win)!

337 Calories

4g Fat

41g Carbs

13g Fiber

39g Protein

351mg Sodium

Egg-Bean-Spinach Scramble

I like to have high protein meals - especially for breakfast! And this super simple scramble really packs a punch!  It is loaded with protein, only has good slow burning carbs, and even has some fiber in there -- and it does not lack in the flavor department!! :) You would make this just like you'd make scrambled eggs, but this comes with lots of extras!

1.5 cups raw spinach

4 servings liquid egg whites (12 tbsp)

1 large egg (I used Eggland's Best)

1/4 cup black beans (drianed, rinsed)

3 small mushrooms (chopped or sliced)

2tbsp Salsa (I used Black Bean & Corn)

s&p (Optional)

Heat frying pan over med-high heat.  Spray with non stick cooking spray. Add in mushrooms.  Add in egg & egg whites.  When eggs are almost cooked through, add in beans & spinach.  Continue to cook until spinach wilts. Remove from heat and plate.  Top with s&p (if desired) and salsa.  I had mine with a cup of Wuyi Oolong Tea.

262 Calories

4g Fat

20g Carbs

5g Fiber

32g Protein

593mg Sodium

APPLE CINNAMON OATMEAL!

This is so simple, tasty, and super healthy!!  What a great start to the day.  I paired my apple cinnamon oatmeal with some greek yogurt & berries.  Most people find that oatmeal fills them up pretty good too - and since I don't eat much bread - this is a great way for me to get my grains!

1/4cup Quick Oats

1/2 cup water

2tbsp no sugar added appleauce

2packets splenda

dash cinnamon

Add Oats, water, & splenda to a bowl - microwave for about 90 seconds.  Remove from microwave and add applesauce & cinnamon - stir.  Enjoy.  

*You can of course cook this on the stove, but a lot of folks don't have time to cook on the stove in the morning before work which is why I posted these instructions*

90 Calories

2g Fat

17g Carbs

3g Fiber

3g Protein

3mg Sodium

Simple Egg White Scramble!

I made this yummy scramble this morning for breakfast.... I wanted something different from my normal egg whites topped with salsa (though I do love that too).... So I came up with this.  It's low cal - has veggies - and it's low sodium too.  Has a decent amount of protein too.  I paired this with a container of greek yogurt.  It was quite delish!! 

1.5 servings liquid egg whites (4.5 tbsp)

1 campari tomato - roughly chopped

1 small button mushroom - chopped

1tbsp diced onion

emeril's original essence

sea salt & black pepper

non-stick cooking spray

Heat small frying pan/skillet on med-high heat.  spray with nonstick cooking spray.  Add in onions,  mushroom - sprinkle with some Emeril's.  Saute for about a minute.  Add in tomato.  Saute for another 1-2 minutes.  Add in egg whites.  Scramble until egg whites done.  Plate.  Top with a little bit of s&p.  Enjoy!!

54 Calories

0g Fat

5g Carbs

1g Fiber

8g Protein

336mg Sodium

Decadent Choco-Berry Protein Shake!

So this morning I came up with an absolutely decadent protein shake - so I'm sharing it here.... But I posted a picture of my whole breakfast so you could have an idea of what it would look like. Egg whites (with onion, mushrooms, a tiny bit of shredded cheese, and salsa), a protein shake, and a big cup of water!

 

So for the protein shake -- 

 1/4 cup Frozen Berries (I used the blend of blackberries, raspberries, and blueberries)

1/2 scoop chocolate protein (I used Body Fortress)

1 cup Silk Almond Milk Unsweetened

 5 ice cubes

Combine all ingredients in blender (frozen ingredients go in first, then protein, then milk) - blend until smooth/thick.  Enjoy!

 

123 Calories

4g Fat

7g Carbs

2g Fiber

14g Protein

189mg Sodium

 

The eggs are just liquid egg whites, onions, mushrooms scrambled, and then topped with a tiny bit of cheese and a serving of salsa. 

89 Calories

1g Fat

7g Carbs

1g Fiber

11g Protein

327mg Sodium

Pumpkin Oatmeal

Ahhh.... Why didn't I think of this sooner?  This is the perfect breakfast for this time of year - or yesterday I had it as my pre-gym snack!

I use Better Oats OatFit Maple & Brown Sugar Oatmeal -- This comes in boxes of 5 packets - and the packets actually can be used to measure out the water, so you can make the perfect bowl of oatmeal every time!  You can find BetterOats at Target, and they often have them on sale for $1 per box!  They make various different flavors - I like the OatFit variety because they are only 100 calories per pack.  They have just the right amount of sweetness!

1packet OatFit Maple & Brown Sugar Oatmeal

1/3 cup Canned Pumpkin (Libby's 100% canned pumpkin)

1/2tsp sugar

1/8 scoop vanilla whey protein (I used Jillian Michael's Natural Whey Protein Powder)

1/10 cup 2% or skim milk

Prepare the oatmeal as you normally would.  Mix in all other ingredients and stir until nicely blended.  ENJOY!

162 Calories

2g Fat

25g Carbs

6g Fiber

240mg Sodium

8g Protein

PB & Banana Breakfast Goodness!

This morning I didn't know what I wanted for breakfast - but I did not want my normal yogurt, oatmeal, or eggs.

Found some Eggo Nutrigrain Waffles in the freezer - and I just got this AWESOME low fat peanut butter (Peanut Wonder Low Sodium -- gluten/dairy free, 85% less fat than peanut butter).  I microwaved the waffle - topped with 1Tbsp Peanut Butter, and sliced up half of a small banana to put on top -- and to finish it off - drizzled with 1/2 Tbsp Reduced Calorie Pancake Syrup. 

Decadent!!

And I've been craving coffee lately - not sure why - But I had a Green Mountain Coffee Half-Caff K-Cup, and added about 1/2 tsp sugar, and just a splash of Hazelnut CoffeeMate (about 1/2 Tbsp) - Only 23 Calories - way better than Starbucks - but just as yummy!

So here's how breakfast stacks up.....
177 Calories

2.38g Fat

0g Cholesterol

271mg Sodium

33.65g Carbs

3g Fiber

5g Protein

Plus coffee -- you're right at 200 calories!!