Today’s breakfast was PROTEIN FRENCH TOAST!
- 1 scoop vanilla protein powder
- 1 egg (or 1/4 cup liquid egg whites)
- 1/4 cup almond milk
- Cinnamon to taste
- Whole grain bread (or whatever you want to use)
- Mix wet and dry ingredients separately.
- Place pan over medium heat and spray with cooking spray.
- Soak whole grain bread in batter and place in the pan.
- Cook each side until dry and golden brown.
- Top with whatever you like! I use maple syrup :)
One of my favorite, quick protein and calories snacks might just be this: my Greek PB & Honey.
Just take 1/2 - 1 cup of plain greek yogurt, 1-2 tbsp of natural PB, and 1 tbsp of honey and you have a great snack ^.^*
DING DING DING!
Tonight I made Eggplant Parmesian for my family and Evan!
Recipe from SHAPE.COM
- 1 medium eggplant (about 1 pound), sliced into 1∕4-inch-thick rounds
- 1⁄2 teaspoon kosher salt
- 2 teaspoons olive oil
- 3⁄4 cup whole-wheat panko/bread crumbs (I made my own with Ezekiel bread)*
- 6 tablespoons freshly grated Parmesan, divided
- 3⁄4 teaspoon garlic powder
- 1⁄2 teaspoon dried basil
- 1⁄2 teaspoon dried oregano
- 1⁄8 teaspoon freshly ground black pepper
- 1⁄4 cup all-purpose flour (you can probably use wheat)
- 1 egg white, lightly beaten
- Cooking spray
- 1 1⁄4 cups jarred marinara sauce, divided
- 2 ounces (about 1∕2 packed cup) shredded part-skim mozzarella
- Preheat oven to 425°F. Arrange eggplant slices in a large colander; sprinkle with salt. Weigh eggplant down with a plate and heavy cans; let sit for 30 minutes to draw out moisture.
- Meanwhile, heat olive oil in a nonstick skillet over medium. Add panko and toast, stirring often, for 5 minutes, until golden. Transfer to a shallow dish; cool for 5 minutes. Add 3 tablespoons Parmesan, garlic powder, basil, oregano, and pepper; toss. Arrange flour and egg white in two separate shallow dishes.
- Place eggplant on paper towels, blot well, and brush off any salt. Dredge slices on one side in first the flour (brush off excess), then egg white, then crumbs. Place, crumb-side up, on two foil-lined baking sheets. Spritz with cooking spray. Bake 15 minutes or until tender.
- Spoon 1∕4 cup marinara over the bottom of an 8-inch square pan. Add half the eggplant slices. Pour another 1∕2 cup marinara over the eggplant; top with remaining 3 tablespoons Parmesan. Dot (don’t spread) with final 1∕2 cup marinara; sprinkle mozzarella over the top. Bake for 10 to 12 minutes or until sauce is bubbling and cheese is melted.
(1 4-inch slice)
- 252 calories
- 10g fat
- 4g saturated fat
- 31g carbs
- 12g protein
- 7g fiber
- 242mg calcium
- 1mg iron
- 70mg sodium
Next time I plan on making double the recipe because IT’S SO GOOD and could barely feed all 4 of us!
For the sides I made cinnamon mashed sweet potatoes and a mixed baby green salad with baby tomatoes.
So, like usual when I’m watching late night Netflix (Supernatural to be exact) I got hungry. And of course, I made another greek yogurt creation.
Lemon Greek Yogurt with Pineapple
- 1/2 scoop Nectar Roadside Lemonade
- 1/2 - 1 cup plain greek yogurt (I used Chobani)
- Cut up pineapple
- 1 tbsp water
Mix it all together and voila! A great, protein packed treat.
PS: I’m sorry for being so MIA. I’m on spring break right now though so I plan on catching you guys up on what’s been going on in my life, starting tomorrow :)
Alright, we all know that college dining hall food sucks right? So for all of us health junkies, what the heck are we supposed to do when we no longer have a huge fridge and beautiful stove to cook on? We plan and do the best we can of course!
For my itty bitty fridge (about 4 cu. ft) I buy the following from the grocery store. These are my ESSENTIAL items that most college students should be able to afford to keep in their fridge/”pantry” at all times:
- Plan greek yogurt (or vanilla if you aren’t a fan of plain)
- Natural peanut butter (Smucker’s is my favorite inexpensive brand!)
- Whole grain bread
- Nuts (perfect for snacking and getting extra calories!)
- Generic quick oats (the bigger the tub the better!)
- Vanilla protein powder (Optimum Nutrition’s whey protein powder is my favorite inexpensive brand)
- OPTIONAL: single Minute Brown Rice containers
I have FINALLY figured out how to get plenty of healthy and, for the most part, clean, meals in my dining hall. What I have found that works best for me is to utilize the take out boxes. Here is what I normally get in a to-go box:
- 3 chicken breasts, grilled
- As many veggies I can fit in the box
- As much fruit as I can get. I ALWAYS at least get a pear, because they’re my favorite ^.^*
I also like to get:
- Baked fish (when they have it - rarely)
- Whole grain pasta
- Veggie burger on whole grain bun
- Regular burger on whole grain bun or on top of a salad
Most college dining halls should have the foods listed above. I eat one chicken breast with one container of brown rice and some veggies then save the rest in tupperware.
So that’s all good and grand, but what do I do for breakfast? Protein oatmeal of course! My dining hall has packets of oatmeal near the coffee. Since I never see anyone making oatmeal themselves, I sometimes steal flavored packets to mix in with my plain quick oats and protein powder ;)
- OPTIONAL: 1 packet of cinnamon and spice or brown sugar and maple syrup oatmeal (I usually save this for legs days)
- OPTIONAL: 1-2 tbsp of natural peanut butter for extra calories
- 1/2 cup of plain quick oats
- 1 scoop vanilla (or whatever flavor you prefer) protein powder
- 1/4 cup sliced almonds (or any kind of nut)
I just microwave this for around 1.5 minutes and it’s all done! If I have time I like to get an omelet to go from my dining hall. Here’s how I order it:
Omelet to Order
- Always ask for real eggs if they have them. I usually get 3.
- Add all the veggies available
- Sometimes I ask for ham and cheese
Okay that was really simple and probably didn’t need it’s own list but whatevs. Haha.
So what about post workout? After any of my workouts, I always have a protein shake made with Phormula-1 Fruit Punch. It tastes so good, especially when mixed with just a teensy bit of Crystal Light. I also make sure to have some simple sugars. My favorite is marshmallows. However, right now I have given up sweets (and doing the best I can) for lent. Here is my current post work out snack:
Post Workout Greek Yogurt
- 1 serving of plain greek yogurt
- 1 tbsp of jelly
On legs days if I’m feeling especially hungry post workout, I’ll also stop by the subway near my dorm and get:
Subway Grilled Chicken Sandwich
- 6” Honey Oat bread
- Grilled chicken
- Green peppers
- Tiny bit of mustard
I try to avoid Subway as much as I can, but it’s awesome after a rough legs workout. :)
I hope this was a good look into how I do my best to eat healthy and as clean as possible while living in a dorm!
Today’s breakfast included two brand new recipes! Oxygen’s Cranberry Breakfast Mug (recipe in the picture above) and my own creation (once again with peanut butter), Greek Peanut Butter Pudding…
What you need:
- 1/2 - 3/4 cup of vanilla greek yogurt (I used Chobani!)
- 1 - 2 tbsp of all natural peanut butter (or any nut butter of your choice)
- 1/2 scoop vanilla protein powder
What you do:
- Scoop the yogurt into a bowl and mix in protein powder.
- Put the peanut butter in a separate bowl to melt in the microwave for around 30 seconds.
- Once it’s pretty liquidy, pour into the greek yogurt mixture and stir it in.
- ALL DONE!
(APPROX: 300 cal, 25g protein)
Easy right? You can do a greater PB to yogurt ratio and use it as dip for bananas or apples :)
Now it’s time to hit the gym for chest and HIIT!
So sometimes (or a lot of the time) it’s late at night and I’m just craving a snack. Tonight I felt a snack craving coming on, so I ventured downstairs to see what I could scrounge up. I knew I wanted protein (DUH), but I wasn’t in the mood for a shake or my protein cereal. Then I saw we had one banana left, and got really happy because, um, potassium (DUH). Potassium is great for sore muscles and after today’s workout, I’m probably going to need all the potassium I can get.
So I have a banana and I have some vanilla protein powder and I have no idea what I can make. Then I remember I have a new jar of natural peanut butter and BINGO. Craving solved.
Ladies and Gents, I introduce you to “Peanut Butter Banana Protein Heaven”.
What you need:
- one banana
- some natural, creamy peanut butter
- milk (or water will probably work)
- 1/2 - 1 scoop of vanilla (or whatever flavor you desire!) protein powder
What to do:
- Spoon 2 tbsp of peanut butter into a bowl. If it isn’t already pretty liquidy, try microwaving for a little bit.
- Add the protein powder and mix as well as possible.
- Add a splash or so of milk, or until the consistency is smooth.
- Peel the banana and add to the bowl. Smashing with a fork works great. Mix it up well!
- Add a little more milk until you like the consistency.
- EAT IT.
Which is what I did. I also had 16 oz. of water with it cause pb makes me super thirsty. Haha.
Alright. This has been a post.
PS: I know. My hair looks fab.
Let me introduce you to my favorite snack, olive oil popcorn! I was inspired when my mom brought home Trader Joe’s Olive Oil popcorn a year or two a go and started making it at home. I’ve been hooked ever since!
What you need:
- Popcorn kernels
- Brown paper bag
- Sprayable olive oil (that’s the misto can)
- Sea Salt
- Pour kernels into bag. I usually just cover the bottom and that’s enough.
- Fold over the top of the bag and tape closed.
- Put in microwave and pop on the popcorn setting.
- Once your popcorn is done popping, take out and pour into a bowl.
- Spray olive oil and sea salt, mix, and enjoy!
If I’m going to the movies, I love popping some ahead of time, putting it a ziplock bag, and sneaking it in in my purse ;)
Since I mentioned eating this today, I thought I’d share my recipe :)
- Take a pot, fill with hot water, and place on the stove over high heat to bring to a boil. When it’s at a boil, add a whole grain pasta of your choice. While waiting for this, you can:
- Heat up a pan and add extra lean ground turkey, beef, or whatever protein you’d like. Stir until almost all the pink color is gone.
- Add mushrooms and spinach or whatever you’d like! I also like to add eggplant, shredded carrot, and peppers on occasion.
- When the meat is no longer pink, add marinara or whatever jarred sauce you like. If you want to control your sugar and salt, add canned crushed tomatos (and check the ingredients). You also have the option of skipping this, and adding sliced cherry tomatoes if you have the time :)
- Check the pasta! If it’s been 8-11 minutes, take out a strand, eat it, and decide if it’s ready. If it is, pour into a strainer.
- Once the sauce is completely cooked (I wait for the mushrooms to be soft), put some pasta on a plate and add the sauce. You’re set for an amazing meal!
So today was my first day back in the real swing of things! For breakfast I had my famous protein pancakes:
- 1/2 cup whole wheat flour (pastry is best)
- 1/4 cup almond flour
- 1/4 cup (or 1 scoop) vanilla whey protein powder
- 1 tbsp brown sugar
- 2 tsp baking powder
- 1/4 tsp salt
-1 beaten egg
- 1 cup unsweetened almond milk (or skim milk if you want more protein)
- 2 tbsp unsweetened applesauce (oil substitute)
Mix the dry and wet ingredients separately, combine, then cook on a griddle! I like to use sugar free or maple syrup on top usually, but all we had was lite.
Then a little later I finally got down to it, picked a Bodyrock.tv workout (I only do Zuzana’s videos though), and kicked my butt. Bodyrock is how I got started on this whole fitness journey, but I stopped doing the videos after I started lifting weights (I’ll go more into that in another post). Now I plan on using them as my cardio, along with running when I get my new shoes.
So, I did 6.5 rounds of Abs Core Cardio in the allotted 15 minutes. That doesn’t sound like very long, but HIIT (high intensity interval training) isn’t supposed to last more than 20-30 if you’re really pushing yourself. And I was about dead after the first set of skips. Yeah…I’m out of shape cardiovascular wise. Haha.
Then after hanging out with boyfriend for a bit, eating some whole grain and extra lean ground beef spaghetti, and finally unpacking, I went to the gym and did my legs routine. I only did barbell squats, leg press, and leg extensions supersetted with bodyweight squats because my knee was bothering me. Hopefully it’s just a fluke and a little stretching will cure it.
After working out I went to Panera, got a turkey artichoke panini on whole grain bread, and helped boyfriend study for finals. I guess you could say it was a great day to get back to where I used to be :)