Exercise your mind and body

Posts tagged ‘Breakfast’

Marisa’s Coconut & Berries Protein Bars


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Ingredients:                    

1 cup shredded coconut, unsweetened
¼ cup flax seed, ground
¼ cup flax seed, whole
¼ cup chia seeds
¼ cup hemp seeds
¼ cup chocolate chips, dark (Hershey’s 50% cocao)
¼ cup dried cherries, chopped
¼ cup dried blueberries, chopped
¼ cup dried cranberries, chopped
2 cups oats, quick
¼ cup super red powder
4 scoops vanilla whey protein (each scoop is 40 grams X 4= 160 grams)
30 grams honey
30 grams coconut oil

Preparation

Combine honey and coconut oil in a small bowl or ramekin & melt in microwave for 20-30 seconds, set aside.

In another bowl combine all ingredients and mix well. 

Add honey & coconut oil to the dry ingredients, mix until it’s combined.

Line a cookie sheet with parchment paper, pour mixture into pan and gently flatten evenly with your hands or a rolling pin. 

Refrigerate a few hours until firm.

Slice into 16 bars.

Nutritional Info:

Per serving:

Calories: 237
Fat: 10.9
Carbohydrate: 21.2
Fiber: 5.0
Protein: 12.4

Cinnamon French Toast


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Good Morning Everyone,

Here’s my breakfast from the new book Extreme Transformation by Chris & Heidi Powell.  It was delicious.

Cinnamon French Toast 

            Breakfast

1 whole egg (2 eggs for men)
1 tablespoon unsweetened almond milk
Dash of cinnamon
2 slices low-sodium Ezekiel Sprouted Grain Bread
¼ cup low-fat cottage cheese (½ cup for men) (low sodium)
Vanilla stevia drops for sweetness
¼ cup berries
2 tablespoons sugar-free syrup
Spray a pan or skillet with cooking spray and place on medium heat.

Beat the egg, almond milk, and cinnamon together in a shallow dish.
Dip both slices of the bread into the mixture, coating both sides.
Place on the skillet and cook until the bread is brown on both sides.
Mix together the cottage cheese and stevia drops.
Top French toast with sweetened cottage cheese, berries, and syrup. Enjoy!

Women: 295 cals; 6g fat; 39g carb; 21g protein
Men: 400 cals; 11g fat; 42g carb; 33g protein

Protein Cottage Cheese Waffles


This week I tried a few new things, one is this amazing protein waffle and the other is the No Sugar Maple Syrup.  Hope you like it as much as I do.  I cannot take credit for this recipe so I’d like to give a shout out to Michael Kory, the creator of this recipe.  Here’s the link to his YouTube channel and you can see him make the waffles.  He makes 4 waffles with his waffle maker but I make 8 with mine, I guess mine are thinner.  Either way they’re delicious!

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These are the ingredients for these delicious protein waffles.Aviary Photo_130819478287355169

 
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Just enough batter in each center or else it will spill out of the sides.

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Crispy protein waffles

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These are so good, I made the recipe four times, my teenage son ❤ loves them

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All done and ready when I crave them.  Perfect for breakfast or a snack or make it into a dessert.

Protein Waffles
Ingredients:
1/2 cup oats (40 grams)
1 scoop protein powder (30 grams)
1/2 cup low fat cottage cheese (115 grams)
1/2 cup egg whites (118 ml.)
1 tbsp. sweetener
1 tsp. baking powder
Pinch of salt
Cinnamon

Place all the ingredients into a blender until smooth.  That simple 🙂

Makes 8 waffles.
Amount per waffle:
58 calories
0g fat
5g carbs
1g fiber

8g protein

Full Day Of Eating 6


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I’ve been struggling for months now to get back on track and I have to say that in the past week I’ve gotten back on the wagon and slowly but surely I’ll be 100% on point in the next few weeks.  I’m excited to be creative in the kitchen and try new recipes.  So you know I’ll be sharing those with you all very soon.

Today I decided to show you what I’ve been eating.
My meals are as follow:
~Breakfast
~Snack
~Lunch
~Snack
~Dinner

Breakfast: An egg white omelet is a great start before heading to the gym.wpid-wp-1434054589008.jpg

After the gym my snack was Whey protein.
Note to self:
Next time pour protein in the bottle before getting in the car, that way I won’t get it all over the upholstery. wpid-wp-1434055174149.jpg

Lunchwpid-wp-1434054907580.jpg

Afternoon snack Spinach + Strawberry smoothiewpid-wp-1434054245840.jpg

Dinner
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Overnight Steel Cut Oats & Blueberry


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Overnight Steel Cut Oatmeal
Ingredients:
1 cup plain nonfat Greek yogurt
1/2 cup unsweetened almond milk
1/2 cup steel cut oats (uncooked)
1 teaspoon brown sugar
1 cup frozen blueberries

Preparations: In a medium bowl, mix together yogurt, milk, oats and brown sugar.
Divide into 4 mason jars or containers, top with frozen blueberries and refrigerated at least ­6 hours or overnight.

Add additional toppings such as toasted coconut, almonds, or honey. 

Makes 4 servings

1 serving:

Calories 143
Total Fat 1.4g
Carbs 24.6
Fiber 3.7
Sugar 7.1g
Protein 8.7g
Calcium 11.0%
Iron 5.2%

Breakfast


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My wonderful husband made me this yummy Sunday Breakfast.
Thanks Honey 😀😘

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Breakfast


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