Protein Pancakes

Ingredients:

1 Scoop Shakeology (any flavor)
1/2 Mashed banana (optional)
3 egg whites
2 tbsp plain Greek yogurt 

Directions:

Mix all in a blender or by hand.
Play with the consistency. If it needs to be thicker, add more Shakeology. If it needs to be thinner, add more egg whites.
Make as you would regular pancakes.
(Added some PBFit on top with fresh blueberries)
 
Serve & Enjoy
.
If you haven't tried Shakeology yet, you're missinng out on a delicious, clean, filling good your body meal that's gluten free, soy free, made from organic ingredients & packed with over 70 fruits & veggies.

I feel really good about giving it to my kid every day & makes it pretty easy for them to get their nutrients in addition to the healthy food they eat.

If you'd like to try it, let me know and I can send you the link to the sampler along with a meal plan, shopping list and recipes to match.

Breakfast Burrito

These are so amazing and so simple, you can add some cheese, beans, and sour cream and make dinner (minus the eggs).

Ingredients:

2 Farm fresh eggs
3 Ounces lean ground turkey
1 Handful of Trader Joe's Roasted Bell Peppers and Onions
1 Handful of baby spinach
Himalayan Pink Sea Salt - to taste
Fresh ground pepper - to taste
Garlic powder - to taste
Mustard powder - to taste
2 Truly Handmade Flour Tortillas (Trader Joe's)

Directions:

Brown ground turkey, add frozen bell peppers and onions, once thawed add spices and eggs. Cook for about two minutes until "scrambled", add spinach and cook to desired texture. Warm tortillas, I still throw them on the open burner! :) 

Enjoy!

Maria Craddock

Banana Berry Oat Bars

Ingredients

for strawberry topping

• 2 cups(330 grams) finely minced fresh or frozen strawberries 
• 1 tablespoon honey
• 1/4 medium lemon, juiced

for banana oat bars

• 2 cups (162 grams) uncooked rolled oats, divided (certified gluten-free if necessary)
• 1 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 medium (262 grams) ripe bananas, mashed (about 1 cup)
• 2 teaspoons vanilla extract
• 2 tablespoons honey, divided

Directions

Preheat oven to 375 degrees F.
Combine strawberries with 1 tablespoon honey and lemon juice (note: if using frozen strawberries, thaw first). Toss with a spoon until well combined. Set mixture aside to chill in the refrigerator for at least 20 minutes.
In a food processor, process 1 cup rolled oats until it reaches a flour consistency and transfer to a large mixing bowl. Add the remaining 1 cup rolled oats, baking powder, cinnamon, mashed banana, vanilla extract and remaining 1 tablespoon honey. Stir with a spoon until well combined.
Line an 8-inch by 8-inch baking dish with parchment paper. Transfer one-half to two-thirds of oat mixture into the baking dish and press into dish with a spatula.
Strain liquid from strawberry mixture and spread berries in a single layer over the oats in the baking dish. Crumble remaining oat mixture on top of the strawberry layer.
Bake the bars for 30-35 minutes or until the top is golden brown. Remove and cool before cutting into bars.

BUDGET TIP: Fresh berries too expensive? Buy a jar of low- or no-sugar jam at your local supermarket and use it in place of the strawberry topping.

Nutrition Information

Serves: 4 | Serving Size: 4 small bars (2-inch by 2-inch bar)
Per serving: Calories: 296; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 641mg; Carbohydrate: 62g; Dietary Fiber: 8g; Sugar: 27g; Protein: 8g
Nutrition Bonus: Potassium: 355mg; Iron: 3%; Vitamin A: 1%; Vitamin C: 80%; Calcium: 2%

Energizing Tips (optional)

• Spread the bars with 1 tablespoons of nut butter to up calories, protein and fat. (Per serving: Calories: 401; Fat: 12g; Carbohydrate: 65g; Dietary Fiber: 9g; Sugar: 28g; Protein: 12g)
• Enjoy your bars with 1 cup of reduced-fat milk to increase calories and protein. (Per serving: Calories: 418; Fat: 8g; Carbohydrate: 73g; Dietary Fiber: 8g; Sugar: 39g; Protein: 16g)

Via: My Fitness Pal

Cinnamon Coconut Protein Pancakes

Deliciousness!! Pancakes + protein = Heaven! 😋

Ingredients:

1/4 cup rolled oats
2 tbsp cinnamon
1/2 cup liquid egg whites
1/4 cup vanilla Shakeology
1/4 cup flaked coconut
1/4 cup almond milk
1/2 tsp baking soda

Directions:

Blend all ingredients together.
Spray a nonstick pan with coconut flour or non stick spray (coconut or olive oil).
Turn your heat to medium/high.
Once the pan is sizzling hot, pour your batter on it. Then turn the heat back to medium/low to make sure the pancakes cook through without burning.
Flip once bubbles start to appear on the pancake's surface then flip again!

Ground Turkey Scramble

Ingredients:

2 egg whites
2-3 oz lean ground turkey
1/4 cup red bell pepper
1 oz baby spinach
1/2 a large zucchini sliced very thin
Pinch of Himalayan pink sea salt, pepper, garlic powder, and mustard powder


Directions:

Brown turkey
Sauté zucchini in all natural butter until tender
Add bell pepper
Add your egg whites  
Last add spinach, cook until barely wilted
Season to taste

These are breakfast portions, feel free to increase for lunch or dinner prep.

Mini Denver Quiches

Total Time: 30 min.
Prep Time: 10 min.
Cooking Time: 20 min.
Yield: 12 servings

Ingredients:

 6 large eggs
1½ cups nonfat milk
Sea salt and ground black pepper (to taste; optional)
Non-stick cooking spray
½ medium onion, chopped
½ medium green bell pepper, chopped
½ medium red bell pepper, chopped
2 oz. low-sodium, nitrite-free lean ham, chopped
2 oz. cheddar cheese, grated

Preparation:

 1. Heat oven to 375° F.
2. Combine eggs and milk in a medium bowl. Season with salt and pepper if desired; whisk to blend. Set aside.
3. Lightly coat a twelve cup muffin tin with spray.
4. Evenly place onion, bell peppers, ham, and cheese into muffin cups.
5. Evenly pour egg mixture over onion mixture in cups.
6. Bake for 15 to 20 minutes, or until a toothpick inserted into the center of quiche comes out clean.


Via Team Beachbody

Orange Dream Shakeology

Total Time: 5 min.
Prep Time: 5 min.
Cooking Time: None

Ingredients:

½ cup water
½ cup 100% orange juice
1 scoop Vanilla Shakeology
½ tsp. finely grated orange peel
1 cup ice

Directions:

Place water, orange juice, Shakeology, orange peel, and ice in blender; cover. Blend until smooth.


Via: Team Beachbody

Chia Oatmeal Breakfast Cookies

 

Prep time:10 mins

Cook time: 20 mins

Total time: 30 mins

 

 

Ingredients:

• 1½ Tablespoons chia seeds
• ¼ cup Almond Breeze unsweetened vanilla almond milk
• 2 ripe bananas, mashed
• ¾ cup old fashioned oats
• ¼ cup unsweetened shredded coconut
• ¼ cup chopped dates
• ¼ cup dark chocolate chunks or carob chips
• 1 Tablespoon creamy almond butter
• large pinch of cinnamon

 

Instructions:

1. Preheat oven to 350°.
2. In a small bowl, stir together the chia seeds and almond milk and let the mixture sit for about 10 minutes, or until the chia seeds have created a nice gel-like consistency.
3. Pour the chia seed gel into a medium sized mixing bowl and add in the mashed bananas, oats, coconut, almond butter and cinnamon until well combined.
4. Gently stir in the dates and chocolate chunks.
5. Scoop out dough (about 1-2 tablespoons worth) onto a baking stone or a greased cookie sheet and use a fork to press the dough down a little to make more of a cookie shape. You should get about 15 cookies.
6. Place in oven and bake for 17-20 minutes, or until the bottom of the cookies have browned a tiny bit.
7. Take them out, let cool and enjoy.

 

Nutrition Information:

 

Serving size: 1 cookie Calories: 79 Fat: 4g Carbohydrates: 12g Sugar: 6g Fiber: 2g Protein: 2g Serves: 15

 

 

 



Via: My Fitness Pal: Author:Brittany Mullins

Protein Pancakes - Delicious & Low Carb

Ingredients:

 1 scoop of your favorite smoothie powder
   (I use Shakeology Protein or Cytosine 100% Whey)
 3 egg whites
   (from eggs or the egg whites in cartons)
 2 oz of your favorite low sugar yogurt
  (My faves are the Carbmaster brand
   from Ralphs or Food 4 Less but Greek 
   works well too)

 

Directions:

 

1. Put all of the ingredients into a blender. Blend until smooth.

2. Make pancakes in a pan as usual and serve.

3. It's that easy! That's it ;)

 

You can add the other ingredients such as bananas, oats, peanut butter, nuts, etc if you'd like but I'm trying to eat low carb so I stick with the Ralphs Carbmaster yogurts, egg whites and low carb protein.

 

I make a large batch of these on the beginning of the week,  refrigerate them and snack on them throughout the week when I'm craving sweets, bread, and/or carbs in general.

 

You can choose any protein flavor you like but vanilla tends to work best. I've also tried chocolate,  cookies & cream and strawberry.  All are yummy but vanilla is my fave! Serve them to your whole family. My son loves them!  In the batch above I made 6 batches (6 scoops of protein, 1 1/2 yogurts & 18 egg whites). It's easier to do all at once for the week and it makes plenty to have on hand for the family.

Egg & Veggie Protein Squares

These are one of my favorite snacks to have on hand. I make them once or twice a week and keep them in the refrigerator so I have something healthy to eat when hunger strikes.  They're high in protein, low in fat, low in carbs, clean and gluten free if you happen to be eating that way too!  The recipe is below but the best part about these is that you can add anything you'd like to them!

Ingredients:

1 carton of egg whites (or 12 egg whites)
1 cup of spinach
1/4 cup chopped cilantro
2 cups steamed Normandy Vegetable blend (comes frozen from Costco & consists of broccoli, cauliflower, carrots & squash)
1/4 cup feta cheese (If desired. Sometimes I don't use it...)

Directions:

1.  Preheat the oven to 425
2.  Spray the baking dish with olive oil to prevent from sticking
3.  Pour one carton of egg white (or 12 large egg whites) into the baking dish
4.  Add the spinach, veggies blend, cilantro and anything else you'd like in there! Sometimes I sprinkle feta cheese on top.  I also add pico de gallo if I have some on hand. You can literally add anything  you want. Some options are chives, onion, tomato, etc.
5.  Sprinkle. Mrs Dash salt free seasoning on top for flavor and place in the oven.
6.  Cook for 40-60 minutes. This depends on how you like your eggs. I like them very well done and the bottoms and sides crispy so I cook them for about an hour. If you like them softer, 40 minutes should be just fine.
7.  Let cool and cut into squares.
8.  If you plan to store them in the fridge, place them in a tupperware and they'll be ready to eat.
9. I make a large batch at once so I don't have to make them more than twice a week.  My husband, 5 year old daughter and even my 7 month old baby loves these!

If you cut them into squares about 1 inch by 1 inch, each, it makes them bite size and easy to eat.  This size they are also only about 25-30 calories each depending on whether you use cheese or not!