Mercer’s Muscle Muffins

These little muffins are awesome. 

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Except they aren’t really muffins. 

I mean they are muffin shaped. And they are easy to pick up and eat. 

But that is where the similarities end. 

They are however protein-packed and totally man-food approved! (Because let’s be real ladies… men are really hard to feed “healthy” food too.)

BUT WAIT! There’s more. They are also super simple to make! And you can make them ahead of time for the entire week!!! Hello breakfast, lunch, and snacks!!!! :-) 

Let me sum it up for you:

Super easy. Super delicious. Super protein packed. SUPER AWESOME

 

Simple.

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Chop your veggies and sauté them. 

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Line your greased muffin tins with a slice of turkey. 

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Put your veggies in the turkey cups. 

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Top with some feta. 

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Pour over your egg mixture. 

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Bake until firm and golden brown.

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And then try not to eat one when they come out of the oven. Or two. Or three. 

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The best part is you can eat them hot or cold.  You can also use them as a filling for an egg sandwich. 

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And so you have breakfasts, lunches, and snacks for the whole week. 

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Healthy. Tasty. Fueling. 

 

Mercer's Muscle Muffins
Serves 12
A protein-packed breakfast, lunch, or snack that can be made ahead for the whole week.
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Print
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Ingredients
  1. 1 red pepper, chopped
  2. 1 small yellow onion, chopped
  3. 1 cup mushrooms, chopped
  4. reduced fat feta cheese
  5. 12 slices of turkey lunch meat of your choice (I used black pepper)
  6. 3 eggs
  7. 3/4-1 cup egg whites
  8. 1/4 cup fat free milk or milk of your choice
Instructions
  1. Saute veggies in a skillet.
  2. In a greased muffin tin, place a slice of turkey in each well.
  3. Fill each turkey cup with the sautéed veggies and top with a little feta cheese.
  4. In a separate bowl, mix eggs, whites, and milk together.
  5. Pour over the veggies and feta.
  6. Bake in the oven at 350 for 35 minutes or until eggs are firm and golden brown.
  7. Remove from the oven and let sit for 5 minutes.
  8. Serve hot or cold.
  9. Lasts in the fridge for up to a week.
THRIVEfitt Life http://thrivefittlife.com/

Banana Coconut Almond Pancakes {GF, Dairy-Free}

Hi. I’m Amanda. The girl who hasn’t blogged in forever. A month to be exact. 

I really do mean to be better. And it is now on my goals. 

“I am blogging at least once a week.” 

So if you don’t see a post, yell at me. Seriously. 

I’ve got lots of new, exciting things that I will be sharing with you. I just got back from an exciting weekend with Lebert Training Systems…. but more to come on that. :-) image

A little instagram sneak peak….. (you can follow me @traininthearena)

Right before I left, I got together with my great friend for a breakfast date.  I brought the breakfast, she supplied the super cute plates.

Add in some coffee and great conversation.

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I can’t think of a better way to start a Friday. 

…SIGH…

These gluten-free pancakes are fluffy and light but packed with protein. They really will fuel you all morning long. 

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And they aren’t hard to make. 

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Mix the ingredients together.

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Cook.

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Enjoy. 

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And they are delicious. 

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I topped ours with Coconut Peanut Butter, coconut flakes, and bananas. 

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I promise you will want to lick your plate clean. 

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Banana Coconut Pancakes {GF, DF}
Yields 10
A protein packed, easy breakfast that will fuel you all day long.
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Print
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Ingredients
  1. 1 cup Almond Flour
  2. 1/3 cup Coconut Flour
  3. 1 Scoop Vanilla Protein Powder
  4. 1/2 cup Unsweetened Apple Sauce
  5. 2 Eggs
  6. 2 T of Honey
  7. 1 Cup Almond Coconut Milk
  8. 1 heaping teaspoon of Baking Powder
  9. 1/4 cup Coconut Flakes
  10. 1/2 t of Cinnamon
Instructions
  1. Combine all ingredients in a mixing bowl. If mixture is too thick, thin with a bit of water.
  2. Spoon mixture onto a hot griddle.
  3. Cook ~2 minutes on one side, flip and cook ~2 minutes on the other side.
  4. Serve hot with bananas, coconut flakes, and coconut peanut butter or other desired toppings.
THRIVEfitt Life http://thrivefittlife.com/

Pumpkin Pie Protein Pancakes

Today was great for 3 reasons:

1. It was an absolutely gorgeous autumn day!! I spent 23 miles biking the fall country side. Ahhh…. sigh.

2. It is the start of my birthday week. I do love birthdays… and not just mine.

3. After sleeping in, I made pumpkin pie protein pancakes.

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The perfect pre-bike ride breakfast on a perfect fall day.

I used the same mix that I used to make the Almond Meal Pancakes.  This time I only used the mix and didn’t add any other flour. Add in a little pumpkin to the mixture, pumpkin pie spice,  and a scoop of vanilla protein powder… voila!!!!

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All mixed up!!

All mixed up!!

And sometimes I am still half asleep- almost forgot the protein!

And sometimes I am still half asleep- almost forgot the protein!

Easy, quick, fall, pumpkin goodness on my plate.

I am finally mastering the cast iron griddle too- far less burning and much more golden brown awesome-ness!

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golden goodness!!!!

golden goodness!!!!

I even added some chocolate to my last one- also tasty, but there is only so much sweet I can handle at a time.

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I topped these pumpkin bites with real maple syrup and a mix of jumbo raisins.  Raisins are an excellent pre-workout food and since I knew I had a medium sized bike ride in my future, I added those into the mix.

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I really wish I had a picture of my bike today, but I left my phone in the car and just rode. Sometimes silence away from technology is golden.

 

 pumpkinpiepancakes

Cherry Mango Fro-tein Shake

Confession. I LOVE ICE CREAM. LOVE. When its hot, cold, raining, sunny, storming… it doesn’t matter. But the high sugar content often leaves me feeling sick after. And its not as nourishing as I would like it to be.  I’ve tried protein ice cream, protein smoothies, even protein oatmeal… but this new treat is by far my favorite way to enjoy protein. It is just like a soft serve treat, except its nourishing AND doesn’t have all the added sugars. It makes a great dessert, snack, post workout recovery… or even breakfast :-)

My current favorite flavor combination comes from tart cherries and mango chunks. YUM. Tart cherries have anti-inflammatory properties (making them awesome for a post workout treat) and mango is just an awesome summer fruit.  For this recipe, I used fresh- frozen fruit with no added sugar. I may or may not have snuck a few pieces out of the bag before they made it to the blender. 😉

I’ve tried many different milks in the past with my shakes and smoothies, but Califia Farms makes a coconut almond milk blend that is INCREDIBLE!!!! It is by far my favorite “milk” to use in smoothies.   It provides a creamy texture to the frozen treat and leaves a hint of coconut flavor in the background. YUM.

The last component is protein powder. My current favorite to use in baked goods and Fro-tein shakes is Its About Time- Vanilla Whey Protein

Sweetened with stevia, it doesn’t have the artificial sweeteners that you find in so many other brands.

MMMHMMM post workout recovery

MMMHMMM post workout recovery

This delicious treat is so easy to make. Four ingredients. A blender. That’s it.  Enjoy!! And be on the lookout for more Fro-tein shakes in different flavors!!

Cherry Mango Fro-tein Shake

~1/3 cup frozen tart cherries (heaping)

~1/3 cup frozen mango chunks (heaping)

1 scoop of Its About Time vanilla whey protein powder

1/2 cup Califia Farms Coconut Almond Milk blend

water as needed to achieve desired consistency.

Add all ingredients to blender (I use a Ninja blender). Blend until consistency is even and smooth. Enjoy as a snack, post workout shake, or even breakfast. :-)