Exercise your mind and body

Posts tagged ‘Protein’

Protein Oatmeal Recipe



This  is one of my favorite breakfasts and I’m not usually a fan of oatmeal but this is delicious.  This recipe is from the new book by Chris & Heidi Powell called Extreme Transformation.

Raspberry Almond Oatmeal


⅓ cup rolled oats (½ cup for men)
½ cup water
2 teaspoons all-natural almond butter
1 tablespoon unsweetened almond milk (2 tablespoons for men)
⅛ teaspoon pure almond extract (optional)
¼ cup vanilla protein powder (½ cup for men)
½ cup raspberries
1 teaspoon slivered almonds
Dash of cinnamon
Vanilla stevia drops for sweetness

Mix the oats and water together. Microwave 1–2 minutes.

Stir in almond butter, almond milk, and almond extract (if using). Stir in protein powder.
Top with raspberries, almonds, and cinnamon. Add stevia if needed for sweetness. Eat warm.

You can also make this the night before by mixing all the ingredients together and storing in the fridge overnight without cooking. Eat cold.

Women: 285 cals; 11g fat; 30g carb; 20g protein
Men: 405 cals; 14g fat; 41g carb; 35g protein

I usually omit the peanut butter, slivered almonds, cinnamon & stevia.  My calorie count for my edited recipe is 200 calories.   🙂

Blueberry coconut protein oatmeal.jpg

Tuna Lettuce Wraps


Today’s lunch was a first for me.
Lettuce wraps with tuna, sliced green olives, and red onion.

It was refreshing, tasty and very filling, but unfortunately fish doesn’t agree with me.

Coconut Chicken Strips

imageDry ingredients 

imageCoated chicken.
I made these ahead of time and put them on a cookie sheet with wax paper and froze them.

imageDefrosted the chicken and lightly pan fried them.

imageTransferred the chicken to a parchment lined cookie sheet and baked for about 10 minutes.


1 1/2 lbs chicken tenders or breast (cut into strips)
1 cup dried unsweetened shredded coconut
1/2 cup coconut flour
1/2 tsp Celtic Sea Salt
1/4 tsp ground black pepper
1/4 tsp garlic powder
1/4 tsp paprika
1/3 cup coconut oil
1/2 cup sour cream or 1 egg, beaten


Preheat oven to 400 degrees.

Beat egg in a medium bowl. Mix coconut, coconut flour, and spices in a separate flat pan.

Dip chicken strips one at a time in sour cream or egg, then dredge in coconut mixture making sure there is a nice thick coating.

In a large skillet, heat coconut oil over medium high heat. Place chicken strips in the oil and fry until browned on both sides. Transfer the strips to a cookie sheet and place in the oven. Cook until chicken is cooked through (about 5 to 7 minutes, depending on the size of your strips)

Mix dijon mustard and honey (2 parts mustard to 1 part honey, but do it to taste). Dip the strips in the honey-mustard and enjoy!

Baccalà Salad~Salted Cod Salad

Dried Salted Cod – Baccalà

Baccalà is Italian for salted cod. Most baccalà dishes require that the fish be soaked in water over night and changing water numerous times to remove excess saltiness.


2 lbs. Soaked Baccalà for 24 hours, changing water frequently
2 stalks of celery thinly sliced
¼ cup Pitted Green Olives cut into halves
3 Tbl. Extra Virgin Olive Oil
juice of 1 lemon
1 tsp. Black Pepper
2 tsp. Garlic (chopped)
1/2 cup Fresh Parsley (chopped)


Boil Baccala for 10 -15 minutes, until it is soft and flakes when pulled apart.
Drain boiled Baccala in a colander.
For the dressing: In a large bowl, add celery, olives, garlic, olive oil, lemon juice, parsley and pepper.
Gently break Baccala apart by hand and add to the dressing mixture.
Mix all ingredients.
Chill for 1 hour and serve.

Easter Saturday

We are here at my in laws for Easter.

Breakfast: Coffee with splenda & milk
Low carb muffin and 3 pcs bacon

S: I drank my 32 oz bottle of sugar free nestea & chia seeds.

L: Starbucks coffee

S. Shrimp, hummus, ranch dip, gluten free crackers, nuts, water.

D: Chicken kabob, asparagus, Tabouli, 3 grape leaves, garlic sauce,

S: honeydew melon, a sliver of bday cake, 6 easter eggies, 3 espresso with bailey’s.

Oh ya a few more people saw me and told me that I lost weight.

Over all I could’ve drank more water and I could’ve done without dessert.

I need sleep since I woke up at 3:00am.

It was nice seeing everyone but I’m looking foreword to getting home.

Tag Cloud