Put Your Oats to Bed, Wake them Up Early


Overnight Oats
Make, Shake, and Don’t Be Late

We all know breakfast is essential, but the temptation to sleep in or let other priorities get in the way puts breakfast on the back burner. So why not make a grab and go breakfast the night before? Make, shake, and don’t be late!

Overnight Oats

1/2 cup rolled oats

1 scoop of your favorite flavor of protein (I used vanilla soy)

1 cup of your favorite milk (I used unsweetened vanilla almond)

1/2 cup chopped fruit (I used strawberries)

Overnight Oats

335 Calories: 6g Fat, 30g Carbs, 30g Protein

I make mine in glass jars, it seems to keep longer. This is the perfect grab and go breakfast with a macro ratio that could fit anyone’s day. Great for a high carb and high protein post workout meal. Tastes amazing cold and can be warmed if you prefer it that way. Get create with add-ins: maple walnut, chocolate peanut butter, dried fruit, or something crunchy added in the morning for texture!



Ohhhh Fudge!

I’m not going to lie, it’s really hard to control my sweet tooth. After quite a bit of experimentation, I’ve finally nailed something edible enough to share. I like to call it Fitness Fudge. It falls into clean eating…sorta, but I definitely can make this fit into my macros. It’s pretty simple, try to be consistent with the ratios- if anything ditch the chocolate chips and add extra protein. I played around with it for a while, it’s fun to eat your mistakes!


Fitness Fudge


  • 1/4 cup Milk/Soy/Almond
  • 1/4 cup or 1 Scoop of Chocolate Protein Powder
  • 1/4 cup Natural Peanut Butter (creamy or crunchy)
  • 1/4 cup Dark Chocolate Chips

~135 Calories: 7g carbs, 11g Protein, 8g Fat 


In a microwave safe bowl mix together the almond milk and chocolate protein powder, add in the peanut butter and chocolate chips, stir, and microwave for about 20 seconds or until the chocolate chips begin to melt slightly. Stir the mixture together and pour into a small glass dish. If you like chunks of chocolate in your fudge, skip the microwave! Since this recipe only makes about 6 pieces of fudge, I just poured the mixture into glass dish sprayed with a bit of baking spray or onto wax paper. Refrigerate  about 45 minutes.

Protein Pancakes

I am not going to lie, I have had more failures that success when it comes to protein pancakes. The consistency just never turned out right. Finally, I am on to something! I have had great success twice in a row now which is more than I ever had in the past!

Protein Pancakes

  • 1 cup Oats
  • 1/2 cup Egg Whites
  • 3 scoops Vanilla Protein
  • 1 cup Vanilla Almond Milk
  • 1 teaspoon Baking Soda

Blend all ingredients. Cook on griddle or frying pan. Makes 2 large delicious protein packed pancakes. Top with PB2, sugarfree jam, Walden Farms’s Calorie Free Syrup, or fresh berries!

~400 Calories: 32g Carbs, 6g Fat, 50g Protein


Sweet Tooth Satisfaction

Struggling with your sweet tooth? Try this recipe to satisfy your sweet tooth without resorting to refined sugar.

Protein Powder Peanut Butter Balls


  • 1/3c Peanut Butter
  • 1 scoops protein powder (chocolate or vanilla)
  • 1/4c Honey
  • 2 tbsp ground flax-seed


  • In a large bowl, mix to together peanut butter, protein powder, honey, 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.

Macro Friendly French Toast

It has become my latest quest in life to fit as many delicious things into my macros as possible while still hitting my numbers. My latest trick is sneaking in post workout “french toast”. Much like so many other things, the simpler something is to make the better it is for you. What a concept: Simple to make, simple to digest!


Sneaky French Toast

  • 2-4 Slices Ezekiel Bread
  • 3 Egg Whites
  • Cinnamon
  • Toppings! (Better N’ Peanut Butter, Sugarfree syrup, berries, jams, bananas, nuts)< Keep it clean…

French Toast

Mix egg whites and cinnamon, then soak the slices of Ezekiel bread. Cook on a skillet. Cover with healthy toppings. Shove into your piehole.


While you’re cooking have a protein shake! This is a great way to have a high protein and high carb meal after your workout to replenish and repair your body.

For the LOVE of Peanut Butter


I love peanut butter. I eat it on everything and anything, even straight out of the jar. However, I do not love how high in fat it is. I hate to waste my allotted fat for the day on one meal, so I’ve done some extensive research trying to find some alternatives. Here are the top low fat peanut butter substitutes in my book, best price and nutritional content.

PB2 $3.99


PB2: Powdered Peanut Butter


Roasted peanuts, sugar, salt.

Serving size: 2 Tablespoons (12 grams)

Servings per container: 15

45 Calories: 5g Carbs, 5g Protein, 1.5g Fat


Chocolate PB2


Roasted peanuts, cocoa powder, sugar, salt.

Serving size: 2 Tablespoons (12 grams)

Servings per container: 15

45 Calories: 6g Carbs, 4g Protein, 1g Fat

This product reduces the fat by removing most of the oil. You mix the powder with water to create the peanut butter consistency you are used to. This product is also amazing for baking. You can buy this at Whole Foods, GNC, and directly online.

Better ‘N Peanut Butter $4.99




100 Calories: 13g Carbs, 4g Protein, 2g Fat

You can buy this online or at Trader Joe’s.

Do not eat this peanut butter jello-y weirdness unless you are desperate!


Walden Farms Peanut Spread $5.99


Ingredients: http://www.waldenfarms.com/nutrition_facts.html#

0 Calories: 0g Carbs, 0g Protein, 0g Fat…. WOOOOOF I’m usually a huge advocate for Walden Farm’s calorie free products but this is a hard pass in my book.