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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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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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/

Blood Orange+ Smoothie

HAPPY NEW YEAR!!!!

I’m so excited for 2015. 

I’ve made goals.

Made lists.

Made plans. 

I love new beginnings and re-starts! 

And protein smoothies. :-) 

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They are quick and easy and easily digestible. 

Today’s smoothie includes blood oranges, tart cherries, and cranberries.  

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Blood oranges contain vitamin c and fiber as well as important antioxidants. Tart cherries have been shown to aid in sleep due to melatonin properties as well as anti-inflammatory properties.  Cranberries have vitamin c, fiber, cancer-fighting phytochemicals, and maganese.

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Combine these power fruits with protein and the calcium in the milk and you have a smoothie ready to help you power through the new year (and new YOU!) 

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Combine the milk, protein, honey, cranberry juice, tart cherries, and blood oranges in a glass. Blend in a blender or with an immersion blender. Serve immediately or store in the fridge for later consumption. 

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Blood Orange+ Snoothie
Serves 1
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Total Time
15 min
Total Time
15 min
Ingredients
  1. 1/2 cup Frozen Tart Cherries
  2. 2 Small Blood Oranges
  3. 1/4 cup Cranberry Juice (no added sugar)
  4. 1/2 cup Milk of choice
  5. 2 tsp Honey
  6. 1 Scoop of Protein Powder
Instructions
  1. Combine all ingredients and blend. Enjoy.
THRIVEfitt Life http://thrivefittlife.com/
It would be a perfect treat for post snow day workout :-) 

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Healthy Protein Eggnog Fudge

A few years ago, I went on an eggnog strike. I refused to drink it. Nada. None. Nothing eggnog flavored. Gross. 

It wasn’t for health reasons either… I just over did it on the eggnog one time. And it ruined it. 

But lately, I’ve been getting back into it. Eggnog waffles, eggnog syrup…… I even bought eggnog flavored coffee. 

So, in my quest to create some healthier holiday treats, I needed something eggnog. And then I got a craving for fudge. 

Eggnog Fudge. Perfect. 

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Add in some protein. No refined sugars. Healthy Fats.

Fa-la-la-la-la!

It is really very simple to make. I used Bolthouse Farms holiday nog for this recipe purely because it is healthier, has a higher protein content, and fewer sugars. However, any low fat eggnog should work. 

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First, I combined my coconut oil and almond butter in a sauce pan. 

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Once it melted, I added in my eggnog extract, my nutmeg, my maple syrup, and my eggnog. 

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I then stirred in my protein powder and mashed banana. 

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I used an immersion blender to make the entire mixture smooth. 

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Right before I spooned the mixture into my mini muffin tins, I added in a handful of dried cranberries. 

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You could also pour the mixture into a bread pan for squares of fudge. 

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Freeze that fudge firm and you are ready to enjoy!! I would keep them in the freezer to keep them nice and firm but a few minutes out of the freezer in a warm house and they are READY to enjoy with a wonderful fudge texture. 

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Enjoy!!

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What are your favorite Christmas flavors???? 

 

Healthy Protein Eggnog Fudge
Serves 12
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Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Prep Time
15 min
Cook Time
1 hr
Total Time
1 hr 15 min
Ingredients
  1. 1/2 cup Almond Butter
  2. 1/2 cup Coconut Oil
  3. 2 T Real Maple Syrup
  4. 1/2+ cup of Bolthouse Farms Holiday Nog or low fat eggnog
  5. 1/4 t nutmeg
  6. 1 Scoop of Vanilla Whey Protein Powder (I used Its About Time)
  7. 1/2 banana, mashed
  8. 1/2 t of eggnog extract
  9. 1 Handful of dried cranberries
Instructions
  1. In a small saucepan, combine and melt almond butter and coconut oil.
  2. Add in maple syrup, eggnog, nutmeg, and extract.
  3. Remove from heat and stir in mashed banana and protein powder.
  4. Blend with an immersion blender (or real blender) until smooth consistency.
  5. Add in your dried cranberries.
  6. Pour into a mini muffin tin.
  7. Place in the freezer for an hour.
  8. Serve slightly thawed, keep in the freezer or fridge.
THRIVEfitt Life http://thrivefittlife.com/

Pumpkin Pie Protein Bars with Bonus Workout

I am pretty excited about this post.

I love pumpkin.

A good workout is included.

And the pictures were taken curtesy of Kristin Marie Photography, which means I was in a beautiful kitchen, the pictures look 100x better, AND I had a taste-tester so you know they have to be good! Take a second and go check out her blog or Facebook page!! I could look at her pictures for hours!!!

Ok are you ready???

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Gather those ingredients….

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Oh hello there 😉 I can’t take this picture alone. Please note the awesome kitchen!

Ok in your mixing bowl add:

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Pumpkin puree….

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mhhhmmm pumpkin

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. flour (any flour works really) and oats on top of the pumpkin (ok, ok I will stop with the pumpkin 😉 )

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… applesauce….

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….molasses….

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…egg whites….

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…almond milk….

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…spices, salt, baking powder, baking soda, protein powder, and vanilla…

And mix that all together until moist.

Then add in:

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Walnuts, Craisins, and Chia Seeds

Mix those into your batter and pour into an 8x 8 pan.

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Check out her awesome baking dish!!! Pretty things :-)

Place in a 350 degree oven for about 35-40 minutes.

In the mean time, its time to make spiced protein frosting!

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Mix your greek yogurt, maple syrup, pumpkin pie spice,and protein powder. Protein frosting. With a pumpkin twist. MHMMMMM.

When the bars have cooled slightly, you can cut and serve them. They keep well in the fridge for up to a week.

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These bars make a great post workout snack, mid-day pick me up, or dessert. Enjoy warm or cold.

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And in case you need a quick holiday workout, here is our FIRST Holiday Countdown Circuit. I will be posting one a week until New Years.

The repetitions of this workout are to do 10 of each exercise, then 9, then 8, then 7…. then 3, then 2, and finally 1. :-)

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Squat with Bicep Curl

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Lunge with Tricep Extension

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Knee to Elbow Plank

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Jumping Jacks

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Ready… Set… Go!!! Holidays are no excuse to not burn some calories and keep yourself moving!

 

 

Pumpkin Pie Protein Bars
Serves 16
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Prep Time
15 min
Cook Time
40 min
Total Time
55 min
Prep Time
15 min
Cook Time
40 min
Total Time
55 min
For the Bars
  1. 1 cup Almond Flour
  2. ½ cup Coconut Flour
  3. ½ cup GF Oatmeal
  4. 2 Scoops Vanilla Whey Protein
  5. ¼ cup Molasses
  6. ½ cup Unsweetened Apple Sauce
  7. 1 teaspoon baking powder
  8. 1 teaspoon baking soda
  9. 2 teaspoon Cinnamon
  10. 1 ½ teaspoon Ground Ginger
  11. ½ teaspoon Cloves
  12. ½ teaspoon salt
  13. ½ cup Almond Milk
  14. 2 teaspoon Vanilla Extract
  15. 4 large Egg Whites
  16. 1 15 oz can of Pumpkin Puree
  17. 2 T Chia Seeds
  18. ½ cup each Walnuts and Craisins
For the Protein Frosting
  1. 1 t Pumpkin Pie Spice
  2. 3 T Greek yogurt
  3. 3 T maple syrup
  4. 1 scoop vanilla protein powder (combine all ingredients together)
Instructions
  1. 1. Combine all ingredients for the bars in a large bowl.
  2. 2. Pour mixture into a greased 8x8 baking dish.
  3. 3. Bake at 350 degrees for 30-40 minutes.
  4. 4. Top with Protein Frosting.
THRIVEfitt Life http://thrivefittlife.com/

 

Please note, these bars were adapted from Jamie Eason’s Pumpkin Protein Bars.

 

 

 

 

 

 

 

 

 

 

 

 

Double Chocolate Cherry Coconut Brownies

Sometimes you just need chocolate.

Or double chocolate.

All the chocolate.

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#thestruggleisreal

This recipe was adapted from Nutritionist in the Kitch. If you haven’t checked out her site, head over there! I love her recipes! :-)

I made these brownies for my SPIN classes as a healthy treat- everyone agrees that they are a fudge-like texture and you can’t tell they are healthy! Even my husband, the bean-hater, loves them. I had to fend him off so they made it to spin. The protein in them makes a perfect post workout snack too.

The recipe is simple. I throw all the ingredients, minus the egg, in the blender.

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Blend the ingredients until they are smooth. Toss the egg in the batter and give the blender a few pulses.

Pour the batter into an 8 x 8 inch greased square pan.

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Top with chocolate chips, dried cherries, and coconut flakes.

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Bake at 350 degrees for 30 minutes or until the brownies look dry on top.

MMMHMMM enjoy these warm or cold.

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doublechoc.cherrybrownies

What are your favorite brownie toppings?