Apple Pie Oatmeal

21 May

This awesome recipe will have you thinking you are cheating on your healthy diet:) its super yummy and simple! Ready in about 5 minutes (depending on how fast you move in the morning!)

Ingredients:
1/3 C Oats ( I use Red Mil Extra Thick Oats)
1 tsp Nutmeg
1 tsp Cinnamon
1 Packet Stevia/Truvia or other sweetener of choice
1/4 Medium Apple


Directions:

Using a cheese grater (the big holes) grate up 1/4 of an apple. Set aside. Pour oatmeal into a bigger bowl as to prevent the oatmeal from overflowing. Add Stevia, or other sweetener of choice, nutmeg & cinnamon. Add water to desire consistency. (I eyeball the amount of water I use but it is roughly 1/2 Cup). Stir together then toss in apple. Heat in microwave based on directions for your oatmeal. I cook 2 1/2 minutes on high. Enjoy!

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Friday’s French Toast

4 May

My traditional breakfast is Egg whites, 1 yolk & oatmeal, but it’s Friday and I wanted to try something new! This meal has the exact same number of carbs & protein as my normal breakfast but 1 less gram of fat! It’s super yummy and a great way to mix it up:) I’m pretty sure the kids would love it to, if I had any:)

Ingredients:

  • 2 Slices P28 Bread
  • 2 Egg Whites
  • 1 Packet Splenda
  • Cinnamon to taste
  • 1 Serving Sugar Free Syrup (Optional)

Directions:

Pre-heat oven to 400 degrees. Go ahead and spray a cookie sheet with a non-stick spray (I made the mistake of using foil the first time and it stuck real bad!) Cut the bread into evenly sized slices then coat/soak in the egg whites. Place them on the cookie sheet and sprinkle the splenda and cinnamon on top. Bake for 7 minutes. Enjoy with 1 serving of Sugar-Free Syrup!

Nutrition:

Calories: 327
Protein: 35g
Carbs: 35g
Fat: 7g

Low-Carb Chicken Burgers

2 May

You can easily make this a burger with 2 pieces of Ezikiel bread however I prefer to eat the burger alone:) I pair it with some sweet potato chips instead!  Either way these burgers are lean and yummy & just a great way to mix it up:)

Ingredients:

  • 1.5 lbs Ground Chicken
  • 1/2 C Oatmeal
  • 1 Egg White
  • 1/4 C Green Onions
  • 1/2 tsp Ground Cumin
  • 1/2 tsp Thyme
  • 1/2 tsp Pepper
  • 1/4 tsp Chilli Pepper

Directions:

Place chicken in a large bowl. Add all other ingredients. Carefully & gently mix the chicken and spices. Ground chicken is very tender so don’t mix too much! Seperate into 4- 5 patties and cook over a stove on medium heat. Cook for about 6-8 minutes on each side.

Nutrition:

Serving Size: 1 burger (makes 4)

Calories: 255
Protein: 38g
Carbs: 14g
Fat 2.5g

Blueberry Protein Muffins

23 Apr

Ingredients:

  • 5  Egg Whites
  • 3/4 C Oats
  • 1/2 C Plain Low-fat Greek Yogurt
  • 2 Scoops Vanilla Protein Powder 
  • 1/2 C Stevia
  • 1 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1/3 C Blueberries

Directions:

Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners. Place all of the ingredients except for blueberries in a blender & blend until mixture is smooth.  Divide mix evenly between 12 muffin tins. Then, evenly distribute blueberries into each muffin. Bake for 15-18 minutes. Keep an eye on them because they cook pretty quick!

Nutrition:

Serving Size: 1 Muffin
(Makes 12 servings)
Calories: 52
Fat: 1>
Protein: 8g
Carbs: 7g

Protein Packed Omelette

20 Apr

This is my all time favorite snack before bed! It is packed full of protein and low on carbs! Plus it is amazingly delicious:)

 

Ingredients:

  • 4 Egg Whites
  • 1 Whole Egg
  • 1 C Baby Spinach
  • 1/4 C Diced Onion
  • 1/4 C Diced Peppers (I use bell peppers, if you want spicy then choose dif ones!)
  • 1/3 C “Veggie Shreds” Cheddar flavored Non-Dairy Cheese
  • 1 tsp Garlic Powder
  • 1 tsp Pepper

Directions:

scramble together the egg whites and yolk in a bowl then pour into already warm skillet. Sprinkle the garlic and pepper on the eggs. Then tear the baby spinach into smaller pieces and spread evenly. Next, pour the onions and peppers on one side of the omelette. Last, sprinkle the vegan non-dairy cheese evenly over the entire omelette. Let cook for a few minutes until it is safe to fold! Fold together and let cook for a few minutes, then flip and cook for another minute or two.

Nutrition:

Calories: 233
Fats: 4.89g
Protein: 28g
Carbs: 8g

Low-Carb Chocolate Pancakes

28 Jan

I posted a picture of these chocolate pancakes on twitter the other day and I’ve had a lot of people ask for the recipe! Soooooo here it is! 🙂 These are great for a late night snack (because it’s LOW CARB) & also for a quick on-the-go snack. They are also perfect for sweet cravings!! *Sugar Free Syrup makes them even better.

Ingredients:

  • 2 Scoops of Chocolate Protein (I use Myofusion Milk Chocolate because it taste amazing!)
  • 2 Egg whites
  • 1 Whole Egg
  • 1/2 C Almond Milk
  • 2 tsp Cinnamon
  • Butterbuds (optional)

Directions:

Mix powder, eggs, milk & cinnamon in a bowl. You may have to adjust the amount of almond milk based on the texture of the mixture. You want it to be similar to pancake mix with no clumps. Then cook like a pancake. When you take the pancake off the pan sprinkle it with the butterbuds (or even add extra cinnamon) It will melt giving it a really good flavor! I use about 3 tablespoons to make each pancake which makes.

Nutrition:

Serving size 3 Pancakes
(Makes 2 servings)

Calories: 207.5
Protein: 32.5g
Carbs: 6.5g
Fat: 3g

Early Bird Shake

18 Jan

Perfect morning shake for those of us who aren’t exactly “morning” people! 😉

Ingredients:

  • 1 Banana
  • 3/4 C Unsweetend Almond Milk
  • 1 Scoop Chocolate Protein Powder
  • 1 Packet Instant Coffee
  • 2 TBSP Fat-Free Yogurt (Optional, I opt out)
  • 1 C Ice (or as much as needed)

Directions:

Mix it all in a blender until well blended. Add ice to desired thickness. Enjoy!

Nutrition:
(Without Yogurt)

Calories: 257
Protein: 27g
Carbs: 29g
Fat: 2.63g