» proteinMy Site

The Mexican Protein Plate

The Mexican Protein. The perfect healthy meal for breakfast, lunch, or dinner! Spinach or lettuce Brown rice Black beans (Trader Joes Cuban style) Egg whites, scrambled Avocado Grilled Chicken Breast Salsa or Pico de Gallo

Peanut Butter and Granola Stuffed Apple

A family approved protein packed snack! Core apple (perfect with pink lady apples that are slightly tart and crisp) fill with a combination of natural peanut or almond butter and your favorite granola.

Go-To Breakfast

My favorite go-to breakfast during the week! I eat 1/2 bar before my workout with a lot of water and the rest after my workout. Quest bars have a ton of protein, almost no sugar, and they’re tasty!

Protein Poppers

Who else is ready to eat healthy after a weekend full of indulging? These protein poppers are a perfect before workout snack or a great substitute for dessert. I’m obsessed! 1 cup rolled oats 1 cup steel cut oats ⅓ cup coconut flakes 1 cup rice crispy cereal 1 cup nut butter, I used natural peanut butter 1 cup ground flax seed 2/3 cup chocolate chips, optional 3/4 cup raw honey 2 tsp vanilla 2 Tb coconut oil (optional) Any other add ins that you might like. Granola, butterscotch chips, almonds.. Be creative! INSTRUCTIONS In a large mixing bowl, mix all ingredients. Make sure it is mixed well so that you can form the balls easily. Add chocolate chips if using or other desired mix ins. Chill the mixture in the fridge for an hour so that balls will bind together. Roll the balls into about a 1 inch diameter and keep in freezer for on the go.

Fancy Scrambled Eggs

Who feels like cooking tonight? Not me, we’re doing takeout. If you’re home for the night preparing for Christmas, my favorite clean out the fridge/no hassle cooking is “fancy” scrambled eggs. I add leftovers, lunch meat, produce, whatever I can find to make it healthy, filling, and pretty darn tasty! I started with sautéing ham, leftover asparagus, tomatoes, fresh spinach, and green onions. I then added the eggs and topped with parmesan. Dinner and done!

Creamed Spinach Burger

This is a healthier take on CREAMED SPINACH but you’re welcome to do a full fat version too. In 2 Tb EVOO sauté 2-3 chopped garlic cloves and 1/2 diced sweet yellow onion. After 5-7 minutes add 2 containers frozen spinach (thawed and drained). Cook through. Add a 1/3 C low fat cream cheese, dash of fresh nutmeg, and a healthy shake of S&P. Once cooked through add 3/4 (about..) 2% milk and simmer until liquid is cooked through. Add 1/2 C grated parmesan at the very end of cooking. Add more S&P if needed. BURGER- I used 96% extra lean ground beef. To raw meat I added 1/4 C Worcestershire sauce and S&p. Cook in a skillet until medium rare (it will keep cooking). Add 1/2-1 C of beef broth to the pan the burgers were cooked in and deglaze and reduce drippings and broth. TOAST good white bread and lightly butter. Add burger, creamed spinach and top with Trader Joes Fried Onion pieces.

Caramelized Grapefruit with Yogurt and Granola

I’m not someone who loves grapefruit but I do love this mid-afternoon snack. It’s the perfect combination of sweet and sour, warm and cool, and soft and crunchy! I post a lot of Greek yogurt but it is one of the healthiest snacks I have come up with. It’s high in protein, low in sugar, no fat, and low in calories. Our favorite is Chobani Plain 0% Greek Yogurt. I will admit I didn’t love it at first. I used to eat 1/2 vanilla flavored yogurt with 1/2 plain but have grown to love it. Skip the midnight bowl(s) of cereal and make this swap. Slice your grapefruit in half. Cut into grapefruit segments but leave in place. I’ve tried topping it with brown sugar which is great but my favorite is honey, a tiny bit of melted butter, and cinnamon. White sugar would be fine too. Use about 1-2 Tb of topping and put under broiler for 3-4 minutes. Eat plain or with yogurt and granola.