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

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

*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!!**



Key Lime Protein Bars

These are pretty simple to make.  It's kind of like a cross between cheesecake & key lime pie - but in the form of a good for you protein bar!  Score! 

1 egg

2 egg whites

8oz Fat Free Cream Cheese - softened

2tbsp plain non-fat greek yogurt

1/2 cup non fat instant dry milk

2 scoops vanilla protein powder

2tbsp shredded unsweetened coconut

1tsp grated lime zest

2tbsp fresh lime juice

1tbsp lemon juice

1/2 cup unsweetened coconut milk

3tsp Truvia (or sweetener of choice)

Preheat oven to 375.

Whisk egg whites in bowl.  Combine cream cheese & remaining ingredients (minus eggs) in blender.  Once smooth, add eggs - blend until fully mixed.

Spray 8x8 dish with non-stick cooking spray.  Pour in batter.

Bake 30 minutes. 

8 Servings

128 calories

3g Fat

9g Carbs

1g Fiber

17g Protein

242mg Sodium

No Bake Meal Replacement Bars

I keep looking for ways to keep more on the go foods in the house for my boyfriend to take to with him to work - it's the only way he'll take anything to eat.  It has to be easy.  But I don't like buying most packaged stuff (outside of yogurt and such) because there's so much crap in it..... These are super easy protein bars that are healthy, so tasty, and take hardly any time to make.  I found the recipe on proteinpowderrecipes.com and tweaked it just a bit, but it turned out so good!

3 cups quick oats

1 cup unsweetened coconut milk

8 tbsp Smuckers Natural Creamy Peanut Butter

4 scoops Chocolate Whey Protein Powder (I used Body Fortress)

Combine all ingredients in a mixing bowl.  Because Natural peanut butter tends to be a bit dry, this is hard to mix well just with a spoon or fork - I ended up using my hands to mesh all the ingredients together well.  Spray 8x8 baking dish with non-stick cooking spray.  Spread 'batter' evenly in pan -- a spoon does help with this part.  Optional: sprinkle a few packets of splenda evenly over the top.  Cover with plastic wrap and refrigerate overnight.  Cut in the morning.   I wrapped each bar in saran wrap and stuck them in the door of the fridge.  Makes the perfect grab and go snack or meal!! This would be a perfect breakfast - OR pre/post workout snack!!

Makes 8 servings

288 Calories

12g Fat

27g Carbs

5g Fiber

20g Protein

104mg Sodium

Strawberry Sorbet ~ Fruity Goodness!

I felt like something a little fruity today.... So this is what I came up with, and it was surprisingly tasty!!  Doesn't take long to prep (like 2 minutes?) just takes a while to freeze up -- so try to make this a bit ahead of time.  It is SUPER low in calories, and high in protein -- perfect snack if you ask me.  I made this with Strawberries, but you could use blueberries, blackberries, raspberries, banana (this would increase the calories a bit since they are a bit high in sugar), etc.... Mango would probably be good too!!

5 medium strawberries (I just chopped the top/stems off)

1 scoop Vanilla Protein Powder

about 4oz water

Combine all ingredients in blender.  Blend until smooth. Put in freezer.  Let sit for about 30 minutes - stir up again (it is starting to freeze over on top and on the sides/bottom at this point, but mix all that in with the more liquidy parts) -- Freeze for another 30-45 minutes.  Dig in!!

113 Calories

2g Fat

9g Carbs

2g Fiber

18g Protein

48mg Sodium

Spicy Broccoli, Spinach & Ground Turkey Stir-Fry!

I think when people make stir-frys they normally don't think about putting in ground turkey -- I know I used to mostly do chicken or steak, but yesterday I made this for lunch and it was delish!!  Check it out - high in protein & fiber, and low in calories!!  This is a complete meal, that packs tons of flavor, and won't leave you hungry!

2cups raw spinach (I used flat leaf)

6oz ground turkey, lean

1/4 cup chickpeas (drained/rinsed)

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

3 cups broccoli (I used frozen)

seasonings to taste (I used Mrs Dash Garlic & Herb, McCormick Hot Shot, & Mrs Dash Southwest Seasoning)

Brown turkey - make sure cooked through - season with Mrs Dash Garlic & Herb & hot shot.  Set aside. 

Sautee broccoli over med-high heat, until tender, add in spinach & chickpeas.  Season with Southwest Seasoning.  Sautee until broccoli is wilted.  Add Turkey back into the frying pan - and mix in salsa.  Mix well, and remove from heat. 

Enjoy!!

435 Calories

15g Fat

26g Carbs

11g Fiber

38g Protein

511mg 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