Yam Protein Muffins


Calories 113 | 14g Protein | 12g Carbohydrates | 1g Fat

Makes 12 Muffins (1 Muffin Per Serving)

The original recipe came from The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (Second Edition)(The Build Healthy Muscle Series).   The original muffin called for Sweet Potatoes and chocolate or vanilla protein powder.*  I changed it up a bit and it came out great, but I know you won’t be disappointed however you make it!



  1. Preheat the over to 350 degrees
  2. In a blender or food processor, add all of the ingredients and blend until smooth.
  3. Lightly coat a nonstick muffin pan with cooking spray and pour in the mixture.  Bake for about 20 minutes or until cooked.  The top will be golden and the toothpick inserted in the middle should come out clean.  Let them sit before removing from the pan.


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Breakfast Quesadilla

breakfast quesadilla

Need a new breakfast meal? Try this delicious Breakfast Quesadilla!


Serves 1

  • 1/4 cup of chopped Onions
  • 1/4 cup of low fat Four Cheese Mexican Blend
  • 1/3 cup of Egg Whites
  • 2 Bacon Strips
  • 1 Tortilla
  • Your favorite Salsa



    • Chop the onions and bacon strips into small pieces.
    • Heat up your pan and use a nonstick spray.  Sauté the onions for about 5 minutes.
    • Turn the heat up to high and add bacon to the onions.
    • Once the bacon is cooked, strain the grease from the pan and add it back in. Mix your egg whites into the bacon and onion mixture.
    • While the egg whites are cooking, heat up your second pan and spray with your nonstick pan.
    • Keep temperature on low and add your tortilla to warm up.
    • Add half of the Mexican cheese blend to one half the tortilla.
    • Add your egg mixture to the tortilla on top of the cheese and top it off with the other half of the cheese.
    • Fold tortilla in half and heat up until cheese melts or until your tortilla browns.
    • Serve with your favorite salsa

**3 servings were cooked in the video


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Cinnamon “Sugar” Protein Donuts


I live by this cook book (The Ultimate Protein Powder Cookbook: Think Outside the Shake) and swear Anna Sward is an absolute genius!  Every recipe I’ve tried I have absolutely loved and I highly recommend it so that you can start adding all things protein in your diet with delicious alternatives to substitute the crap we live on.


1/4 cup of vanilla whey protein powder

1/4 cup of vanilla pea protein powder (I use Jarrow Formulas Optimal Plant Proteins, Supports Gastroinestinal Health, 545 g which is plain, but the donuts still came out tasty)

1 cup of liquid egg whites

3 tbsp of cottage cheese

1/4 cup of coconut flour

1/2 cup of coconut milk

1 tsp baking soda

1/4 cup of date syrup

2 tbsp granulate stevia

2 tbsp of cinnamon


  • Preheat the oven 325 degrees Fahrenheit
  • Blend the protein powder with egg whites, cottage cheese, coconut flour, coconut milk and baking soda.
  • Pour the batter in a Donut tray if you have one.  If not, you can use a muffin tin too.
  • Bake for about 20 mins or until a knife/toothpick comes out clean.  If you overbake them they will come out dry and crumby.
  • Once baked, let them sit and cool.  Then pour the date syrup on top of the donuts.
  • Mix the stevia and cinnamon and sprinkle over the donuts.

Makes 8 Donuts

Serving Size 1 Donut: 106 Calories / 10g of Protein / 7g of Carbs / 6g of Fat



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Low-Carb Protein Brownie For Your Sweet Tooth

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We all have that day where we crave that chocolate dessert to satisfy us after a long day of adulting.  We want to indulge but we want to be good.  We really, really, really want a tiny bit of chocolate but know there is a good change we won’t stop at just one bite.  The struggle is real. Well,wipe the sweat-induced, sugar craving anxiety off your forehead and dive right into this low-carb protein brownie!

(Recipe inspired by The Ultimate Protein Powder Cookbook: Think Outside the Shake)


1/4 cup of coconut flour

1/4 cup of chocolate whey protein powder: I used Dymatize Nutrition ISO-100 Fudge Brownie

3/4 cup of liquid egg whites

1 tbsp of vanilla stevia or sweetener of your choice

1/2 cup of almond milk

original recipe suggest 1 tbsp of peanut butter and 1/3 of melted dark chocolate for optional toppings.  The nutritional facts listed does not include toppings. 


  • Preheat over to 325 degrees
  • Use blender or food processor to blend all ingredients together except the toppings
  • Pour into small brownie pan  and bake for about 30-35mins or until knife inserted into the middle comes out clean.  Be careful not to over bake.
  • Optional: add toppings after it’s baked


Makes 4 Brownies
 Serving Size 1 Brownie  /  Calories 74  /  Fat 2.2g  /  Carbs 6.8g  /  Protein 8g


I hope you love them as much as me! Let me know what you think…Enjoy!


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Egg Muffins


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When I started meal prepping I was always looking for a way to make breakfast just as easy and quick as all my other prepped meals. And then I found….Egg Muffins!  This is a great breakfast for those who don’t have to sit at home and eat but need something quick on the go.  You can put whatever you’d like in your muffins but here is what I started with.

INGREDIENTS for 24 cupcakes:IMG_4778

  • 1 red bell pepper
  • 2 roma tomatoes
  • Fresh Basil
  • 3-4 scallions (green onion)
  • 6 whole eggs + 4 cups of egg whites
  • Salt to taste
  • Add 3-4 Bacon Strips for extra protein and fat


  1. Chop up all of your veggies and cut your bacon into small pieces.  Mix veggies together in a bowl and whisk whole eggs and egg whites together in a separate bowl.  Set Aside bacon.
  2. Line your muffin tins with cupcake holders and spray with PAM. If you don’t have liners, you can directly spray PAM onto the tin. Then fill your cups with about a tablespoon of egg mixture.
  3. Next fill the rest of the cup up with veggies and bacon.
  4. Fill to the top with the rest of your eggs. You can fill it to the brim as it shouldn’t rise.
  5. Pop them into the oven at 375F for about 20-30 min or until you see that they are firm on top.

per muffin without bacon: 44.2 cals, 1.4g fat, 1.3g carbs, 6g protein.

Set aside your Egg Muffins in the fridge and grab a few on your way to work this week!


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Marinated Grilled Chicken with Dijon Apricot Sauce

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I wish I could remember where I found this recipe to give the site credit, but I can tell you is that it’s completely amazing!



  • 8 oz skinless, boneless chicken breast, trimmed of fat and cut into two pieces
  • 2 whole-wheat thin deli flats (such as Pepperidge Farms)


  • 1/3 cup plain fat-free Greek yogurt
  • 1/2 tsp paprika
1/4 tsp each: onion powder, garlic powder, salt
  • 1/8 tsp ground cayenne pepper


Dijon Apricot Sauce:

  • 1/4 cup plain fat-free
  • Greek yogurt
  • 1 tbsp Dijon mustard
  • 1 tbsp apricot preserves


Place chicken in a medium
 In a small bowl, whisk together all the marinade ingredients. Pour the mixture over the chicken, fully coating it. Refrigerate chicken for at least four hours.

Mix the Dijon Apricot ingredients in a small bowl, cover, and refrigerate until ready to serve.

Preheat grill or stovetop to medium-high heat. Drain excess marinade from chicken and cook until it reaches an internal temperature of 165 degrees as measured by a food thermometer (flip once).

Serve burgers on deli flats with Dijon apricot sauce.


Per serving (Burger & deli flat): 291 Calories / 39g protein / 26g carbs / 5g fiber / 2g fat

Per serving (Burger): 191 calories /  33g protein / 7g carbs / 0g fiber / 2g fat


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