Pumpkin Protein Muffins

Pumpkin Protein Muffins

170 calories | 5g Fat | 22g Carbs | 11g Protein

For the love of all things fall and getting in some protein while getting into the spirit!


  • 1 1/2 cup ground oats
  • 6 scoops vanilla or unflavored protein
  • 4 Mashed Bananas
  • 1 cup Almond Milk or Milk of your choice!
  • 1 cup egg whites
  • 2 cups pumpkin puree
  • 1 tsp Cinnamon
  • 1 tbs Baking Soda
  • 2 tbs Vanilla
  • *optional 2 cups Chocolate Chips


  1. Preheat your oven to 350 degrees.
  2. Start by mashing your bananas.
  3. Mix in egg whites, pumpkin, almond milk and vanilla.
  4. Once smooth, add oats and protein.
  5. Finish by adding cinnamon and baking soda.
  6. Spray muffin tins and fill 2/3 of the way.
  7. Bake for 25-30 minutes. Makes 24 muffins!

* I topped mine with some whipped peanut butter and a sprinkle of crushed Cinnamon Toast Crunch!

Chocolate Protein Strawberries


1 case of strawberries

4 tablespoons Jiff Whips Choclate

1 scoop Choclate Protein Powder


1. Mix protein powder and chocolate whips. 

2. De-core strawberries. 

3. Fill strawberries with chocolate mixture. 

Serves 2

Protein Popsicles

It’s getting warmer and spending the day in a hot kitchen is getting pretty unrealistic! We still need to focus on getting an adequate amount of protein to ensure our muscles are staying strong and building/repairing  as needed. The following recipe for protein Popsicles is a fun way to have a sweet treat while still getting in much needed protein. 


– 1 1/2 cup milk/soy milk/almond milk

– 2 scoops protein powder

– 1 cup of your favorite frozen fruit


1. Measure out ingredients. 

2. Add ingredients to blender/bullet. Blend till smooth. 

3. Pour mixture into Popsicle tray. (Careful, this can get messy quickly.)

4. Top and freeze over night!


These are amazing on hot summer nights, to share with friends, or just to curb your sweet tooth on long days!

Comment with your combination of fruit and protein when you try it! 

Protein Muffins

Try this sweet recipe to curb your sweet tooth and add extra protein to your day!






No Bake Protein Bars

The price of protein bars is ridiculous but so is carrying around a chicken breast in your pocket. After many trial and errors, I have made a recipe that will be repeated regularly. Only four ingredients and it tastes good? Sounds to good to be true! You’ll have to try it to believe it!


No Bake Protein Bar

No Bake Protein Bars

  • 2 cups of oats
  • 2 cups of the protein powder of your choice
  • 2 cups peanut butter
  • 1-2 cups of honey/agave/coconut oil
  1. Grind your oats into oat flour. (I used my coffee grinder, but you can use a bullet, blender, or average food processor.)
  2. Mix ground oats and protein powder.
  3. Add peanut butter and your choice of stickiness(honey/agave/coconut oil) and get ready for a killer arm workout. **I blew up my food processor making these, so trust me that doing it by hand is the way to go!**
  4. Once you have the ingredients thoroughly mixed, ending in a huge ball of deliciousness, press the mixture flat into a glass pan or a pan lined with wax paper.
  5. Refrigerate for 2 hours and enjoy!


Baked Caramel Apples

With cold weather comes the craving for warm food! This recipe is great to curb your sweet tooth, while being a healthy twist on a fall favorite! Instead of covering an apple with high calorie caramel coating, trying infusing caramel in your apples! It’s super simple and only requires three ingredients!


  • Apples (Whatever Kind is Your Favorite!)
  • Cinnamon
  • Sugar-free Caramel Coffee Flavoring
    • Optional: Liquid or powder Stevia


In regards to baking these, you have several options. You can go the traditional route, preheat your oven to 350 and bake for 15-20 minutes. You can use a slow cooker, let these babies simmer for a few hours and your house with smell like heaven! The third option is to use water-less cookware: simmer on low till it whistles, then shut the valve and let sit for 15 minutes!

  1. Remove the peal with apple-pealer or your average kitchen pealer. (Skip if you enjoy the skin or need extra fiber in your day!)
  2. De-core apples. (You can also switch steps 1 & 2 based on what is easiest for you!)
  3. Place in glass baking dish, slow-cooker, or water-less cookware.
  4. Generously sprinkle cinnamon over the apples.
  5. Pour 1 tablespoon per apple of Sugar-free Caramel Flavoring into the bottom of the cooking dish. (Optional: Add Stevia to wanted level of sweetness, I sprinkled one packet.)
  6. Bake at 350 for 15-20 minutes or until the apples are soft. Simmer in slow-cooker for a few hours until the apples are soft. Cook in water-less cookware until the whistle blows, then close and let sit for 15 minutes.

Healthy Baked Apples




Protein Peanut Butter Balls

I’m a sucker for anything with peanut butter. Add some protein to the mix and I’m sold. This recipe is good to have handy when you’re surrounded by sweets! So this Halloween, make and share these little treats as you celebrate!


  • 2 cups creamy or crunchy peanut butter
  • 2 scoops protein powder (chocolate or vanilla)
  • 2 ripe bananas mashed
  • 2 tbsp ground flax seed

**Add in candy corn, chocolate chips, or your favorite candy pieces if you have room in your macros for it!**


  • In a large bowl, mix to together peanut butter, protein powder, bananas, and flax seed.
  • Mold the mixture into walnut-sized balls and place them in a container lined with parchment to separate the layers.
  • Freeze at least 2 hours before serving, best if frozen overnight

~255 Calories: 15 grams of Fat, 15 grams of Carbs, 15 grams of protein

Sweet Potato Pancakes

The cold has been making me crave sweets something crazy. I got a little creative to curb my appetite and made some sweet potato pancakes you might like to try.

  • 1/2c Baked Sweet Potato
  • 1/2c Old Fashioned Oats
  • 1/2c Almond/Soy Milk
  • 1/4c Egg Whites
  • Splash of Vanilla Extract
  • Pinch of Baking Soda
  • Pinch of Cinnamon

I added all the ingredients to a blender to combine them. Play around with the consistency by adding more/less milk. I topped mine with sugar free raspberry jam. It was amazing. Perfect post workout high carb/high protein meal. Add in some vanilla protein instead of oats if you need extra protein for the day!

Pumpkin Spice Protein Frappuccino

I used to love Starbucks, well I still love Starbucks. However, I do not love all the extra calories from sugar and fat in my drinks. This led me to make my own version of my favorite drink! Obviously I added protein as well to help hit my macros, keep me full, and work to build and repair after killer workouts!

Pumpkin Spice Protein Frappuccino

  • 1 cup ice
  • 1 cup of you milk of choice (I used unsweetened vanilla almond milk)
  • 1 cup strong brewed iced coffee (I used pumpkin spice flavor)
  • 1/2 of a banana
  • 1/4 cup pumpkin puree
  • 1 scoop of vanilla protein
  • dash of cinnamon
  • dash of pumpkin spice

Blend all ingredients & enjoy!

230 calories: 4.5 g Fat / 20 g Carbs / 28 g Protein


Diets of Exclusion

Nutrition is an extremely trendy topic in today’s society, but in reality nutrition is a science. Fad diets, food crazes, and non-evidence based nutrition theories have left many individuals in the dark when it comes to certain nutrition topics. You will never get consistent results without a basic understanding of how to nourish your body.

Diets of exclusion are becoming more prevalent with trendy nutrition followings. A diet of exclusion is a diet that promotes food or ingredient restriction.

Often times, we spend so much time focusing on what to exclude when we should be focused on what to include. When we arbitrarily label foods or ingredients as “good” or “bad,” we condition our minds to interpret food items accordingly.

Focus on a diet of inclusion before wrecking your quality of life by restricting your food choices to an absurd level. Begin focusing on what you actually need. Focus less on what you don’t necessarily need.

 I like to think of it as 80-20. 80% of the food I consume is high in nutritional value, containing both macro and micro nutrients; foods like chicken, fish, eggs, fruits, veggies, and nuts, focusing on whole food sources. Then 20% of the food I consume is low in nutritional value and high in convenience. Some examples would be granola bars and other packaged snacks, meals ready to go, and sugary sweets.

Remember: diets of inclusion, not exclusion.            

 Perhaps the most important concept to recognize here is that all food items inherently possess nutritional value. Begin filling and fueling your day with whole food sources and fill the cracks with a few sweets and convenience foods. All foods can fit into a sustainable, healthy lifestyle. Shift your focus on inclusive habits rather than on negative and exclusive habits.

There are no bad foods. There are no good foods. However, there are bad diets. And there are good diets.