Protein Oatmeal Shake
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  1. Protein Oatmeal Shake

     

    Here’s a power breakfast that only takes 5 minutes to make!

    Get all of the benefits of oatmeal without the hassle of making it with this creamy, satisfying protein shake.

    The quality and flavor of the protein powder that you use will impact both the flavor and the consistency of this shake, so choose wisely!

    Courtesy of RealHealthyRecipes.com

    What you need
    Serves 1

    • 1 scoop protein powder
    • 1½ cups almond milk
    • 1 or ½ banana
    • 1 tablespoon Peanut Butter or Almond Butter
    • ⅓ cup rolled oats

    Instructions

    1. Combine all of the ingredients and blend until smooth. Enjoy immediately!

    Nutrition
    One serving equals 395 calories, 14g fat, 414mg sodium, 37g carbs, 7g fiber, 33g protein

  2. Portobello Eggs Benedict

    Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices.

    So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict – where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly version of Eggs Benedict that will keep you on track with your results. Enjoy!

    What you need

    Serves 4

    For the Marinade:

    • 2 Tablespoons olive oil
    • 2 Tablespoons balsamic vinegar
      1 teaspoon minced garlic
    • 1 Tablespoon minced shallot
    • sea salt and black pepper
    • 1 teaspoon dried basil

    For the Creamy Mustard Sauce:

    • 2 Tablespoons coconut cream
    • 1 Tablespoon Dijon mustard
    • 1 teaspoon fresh lemon juice
    • 1 Tablespoon fresh chives, minced
    • 1/8 teaspoon sea salt
    • 1/8 teaspoon black pepper
    • 1 teaspoon water

    For the Benedicts:

    • 4 Portobello mushrooms
    • 1 teaspoon white vinegar
    • 4 eggs
    • 1 cup baby spinach

    Instructions

    1. In a medium bowl whisk together the marinade ingredients. Wash the mushrooms and remove the stems. Place the mushrooms in a ziplock bag with the marinade for 30 minutes, flipping halfway through.
    2. In a medium bowl combine the mustard sauce ingredients. Mix until creamy then store in the fridge.
    3. Preheat the oven to 400 degrees. Lightly grease a rimmed baking sheet with olive oil. Place the marinated mushrooms on the pan and bake for 20 minutes, flipping halfway through.
    4. In a large saucepan, bring 2 inches of water to a simmer (not a boil!) Add the vinegar. One at a time, crack the eggs into a cup and gently slip into the water. Simmer for 2-3 minutes. Use a slotted spoon to remove the eggs.
    5. Plate each benedict by topping a Portobello with spinach, a poached egg and a dollop of creamy mustard sauce. Enjoy!

    Nutrition
    297 calories, 12g fat, 2g carbohydrate, 172mg sodium, 2g fiber, and 7g protein

  3. Spinach & Egg White Wraps

    A wholesome breakfast kick-starts your metabolism and helps you to burn more calories throughout the day.

    This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!

    Courtesy of RealHealthyRecipes.com

    What You Need
    Serves 4

    1 teaspoon olive oil
    1 garlic clove, minced
    ¼ cup tomato, finely chopped
    2 cups spinach, roughly chopped
    1 cup egg whites
    dash of salt and pepper
    2 sprouted grain tortillas
    2 Tablespoons pesto (purchase it pre-made, or combine ½ cup walnuts, 2 cups basil leaves, 2 cloves garlic, ¼ cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)

    Instructions

    1. Spread a tablespoon of pesto over each tortilla and set aside.

    2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Then, add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.

    3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.

    4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.

    Nutrition
    One serving equals 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.

  4. Greek Yogurt Parfait

    This recipe makes a tasty breakfast or a high energy snack. Plain Greek yogurt is a fantastic filler that’s packed with protein and makes the perfect backdrop for ripe fruit and a sprinkle of crunchy, natural granola. To lighten this recipe up even more feel free to leave out the granola. Enjoy!

    What you need
    Serves 3

    • ¾ cup fat-free plain Greek yogurt
    • A few drops of stevia
    • 2 cups sliced mixed plums, peaches, nectarines, and sprinkle of cinnamon
    • ¾ cup granola

    Instructions

    1. In a medium bowl, mix the yogurt with the stevia.
    2. Following that, in another medium bowl, mix the sliced fruit with the cinnamon.
    3. In serving dishes, layer the yogurt, fruit, and granola.

    Nutrition
    One serving equals 146 calories, 16g fat, 34mg sodium, 39g carbohydrate, 7g fiber, and 15g protein

  5. Protein Pumpkin Pie Pancakes

    PancakesHere it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.

    What you need
    Serves 5

    • 4 large eggs
    • ¾ cup egg whites
    • One (15oz) can of pumpkin
    • 1 cup almond meal
    • One teaspoon baking powder
    • 1 teaspoon vanilla extract
    • dash of nutmeg
    • 1 teaspoon ground cinnamon
    • cooking spray

    Instructions

    1. In a medium bowl, mix all of the ingredients together.
    2. Heat pancake griddle to medium heat and coat with cooking spray.
    3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!

    Nutrition
    One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.

  6. Breakfast Tacos

    This delicious dish is made with egg whites and sautéed vegetables and makes a wonderful light breakfast. Enjoy with salsa for an added kick.

    Breakfast is the most important meal of the day because it sets the tone for your eating throughout the rest of the day. Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

    Courtesy of RealHealthyRecipes.com

    What You Need

    Serves 2

    ¼ cup onion, chopped
    1 medium green bell pepper, chopped
    One teaspoon minced garlic
    1 medium tomato, chopped
    ¾ cup egg whites (about 4 large egg whites)
    2 wheat tortillas
    ¼ of a small avocado
    A dash of Paprika
    A dash of Garlic salt

    Instructions

    1.  Spray a medium frying pan with cooking spray. Sauté the onion, bell pepper and garlic until soft. Add the tomato and egg whites. Cook until the egg whites have set.
    2. Divide the egg and veggie mixture between the tortillas and fold like a taco.
    3. Slice the avocado and sprinkle it with paprika and garlic salt. Arrange the avocado on each taco and serve.

    Nutrition
    One serving equals: 243 calories, 5g fat, 35g carbohydrate, 6g fiber, and 15g protein.

  7. Low Carb Meatball Pizza

    Pizza night is a downfall for many of my clients, but it doesn’t have to be! There are many low carb ways to cure your pizza craving, like with this Low Carb Meatball Pizza. The key is to cut out the grains, gluten and simple carbs by eliminating the traditional crust. In this recipe the crust is made from protein-rich eggs.

    I personally believe that this recipe is perfect for any meal – breakfast, lunch or dinner! And the leftovers make a satisfying snack eaten cold right out of the fridge. Get creative and top your pizza with all of your favorite toppings, or stick with this recipe and get the added protein boost from the chicken meatballs.

    Courtesy of RealHealthyRecipes.com

    What You Need
    Serves 4

    • Olive oil spray
    • 6 eggs
    • ¼ cup milk
    • One fourth teaspoon sea salt
    • ¼ teaspoon black pepper
    • One fourth cup pizza sauce
    • ¼ cup goat cheese, crumbled
    • One tomato, sliced
    • 12 chicken meatballs, sliced in half
    • ¼ cup fresh basil, sliced into ribbons

    Instructions

    1. Place a large oven-proof skillet over medium-high heat. Lightly grease with olive oil spray.
    2. In a large bowl whisk together the eggs, milk, sea salt and black pepper until fully combined and frothy. Pour the egg mixture into the preheated skillet and reduce the heat to medium-low.
    3. Do not disturb the eggs as the set. Occasionally lift the edges of the egg and tilt the pan to allow any runny eggs on top to pour under the firmer egg. The idea is to maintain a nice round shape like a pizza crust. Once the egg is set, remove from the heat.
    4. Spread the pizza sauce over the top of the egg, as you would on a pizza. Top with the goat cheese, tomato, meatballs and fresh basil. Place the skillet in the oven under high broil for 2-4 minutes, until the meatballs are warmed and the cheese is melted. Serve and enjoy!

    Nutrition
    One serving equals: 187 calories, 13g fat, 3g carbohydrate, 2g fiber, and 17g protein.

  8. Egg White Muffins with Kabocha and Brussels Sprouts

    Had enough protein shakes for one day? How about filling up on these delicious Egg White Muffins? The inspiration for these muffins came from a fancy egg white frittata enjoyed at a swanky restaurant. This recipe gives you all the same gourmet flavor with the convenience of a handheld muffin. Enjoy for breakfast, lunch or snack time!

    What makes these muffins so fancy? It has Kabocha squash and Brussels Sprouts giving stand-out flavor and texture to the egg whites. Be sure to dice your Kabocha very tiny and to shred the Brussels Sprouts quite thin. Also if you can’t find Kabocha squash then Butternut Squash works too.

    Courtesy of RealHealthyRecipes.com

    What you need
    Serves 12

    • Non-stick, olive oil cooking spray
    • 2 teaspoons olive oil
    • 1 cup Kabocha squash, peeled, seeded and finely diced
    • 1 cup Brussels Sprouts, finely shredded
    • dash of sea salt and black pepper
    • 20 egg whites

    Instructions

    1. Preheat the oven to 350 degrees F. Lightly spray 12 muffins tins with non-stick olive oil spray.

    2. In a skillet place the olive oil over medium-high heat. Add the squash and Brussels Sprouts and sauté until tender, about 5 minutes. Season with salt and pepper. Remove from heat and cool.

    3. In a large bowl whisk the egg whites with a sprinkle of salt and pepper. Stir in the tender veggies. Divide the egg mixture into the 12 prepared muffin tins.

    4. Bake in the preheated oven for 18-20 minutes, until the eggs have set. Keep in an airtight container in the fridge for up to 5 days. Enjoy!

    Nutritional Analysis

    One serving equals 49 calories, 1g fat, 2g carbohydrate, 88mg sodium, 1g sugar, 1g fiber, and 8g protein.

     

  9. Breakfast Cookies

    Yes, these cookies make an acceptable, wholesome breakfast! You’ll notice that there is zero sugar added to these cookies – the sweetness comes from banana and applesauce.

    Feel free to add a large scoop of vanilla protein powder to the dough, to increase the protein content of each cookie. While it does take some time to make a batch of these breakfast cookies, you’ll have instant breakfasts for days to come afterwards.

    Courtesy of RealHealthyRecipes.com

    What you need

    Serves 20

    • 3 ripe bananas, mashed
    • ½ cup unsweetened applesauce
    • 2 Tablespoons coconut oil
    • ⅓ cup golden raisins
    • 1 teaspoon apple cider vinegar
    • ⅓ cup coconut flour
    • 1 teaspoon baking soda
    • ¼ teaspoon sea salt
    • Optional, scoop of vanilla protein powder
    • ½ cup unsweetened shredded coconut
    • ¼ cup sliced almonds
    • ¼ cup unsweetened, dried berries

    Instructions

    1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

    2. In a food processor, combine the bananas, applesauce, coconut oil, raisins, vanilla extract and vinegar. Pulse until smooth.

    3. In a medium bowl combine the coconut flour, cinnamon, baking soda, salt, and protein powder. Add to the food processor and pulse until combined. Add the coconut flakes, almonds and dried berries. Pulse briefly until just incorporated.

    4. Use an ice cream scooper to place the dough 2 inches apart on the prepared baking sheet. Flatten slightly. Bake for 25-35 minutes, until golden and baked through.

    5. Allow to cool for 5 minutes on the pan, then transfer to a cooling rack. Store in an airtight container in the fridge.

    Nutrition

    One serving equals 86 calories, 3g fat, 61mg sodium, 10g carbohydrate, 2g fiber, and 5g protein.

  10. Grain-Free Mini Muffins

    MuffinsNeed a quick breakfast or snack item that won’t erase that awesome workout you just did this morning? Whip up a batch of these gluten and grain-free mini muffins and stock your fridge with the perfect on-the-go snack.

    Courtesy of RealHealthyRecipes.com

    What you need

    Serves 24

    • ½ cup blanched almond flour
    • ½ cup flax meal
    • 1 Tablespoon coconut flour
    • 1 teaspoon baking soda
    • ½ teaspoon salt
    • ½ teaspoon ground cinnamon
    • 3 eggs
    • half of a ripe banana, mashed
    • ⅓ cup coconut sugar
    • 2 Tablespoons pure maple syrup, grade b
    • ¼ cup coconut milk, canned, full fat
    • 2 Tablespoons almond butter
    • 1 teaspoon vanilla extract
    • 1 Tablespoon coconut oil, melted
    • ½ cup golden raisins
    • ½ cup raw pecans, chopped

    Instructions

    1. Preheat oven to 350 degrees F. Lightly grease a mini muffin pan with coconut oil.
    2. In a medium bowl combine the almond flour, flax meal, coconut flour, baking soda, salt

      and cinnamon.

    3. In another medium bowl combine the eggs, banana, coconut sugar, maple syrup, coconut milk, almond butter

      and vanilla. Mix until smooth. Add the dry ingredients into the wet ones and mix well.

    4. Slowly add the melted coconut oil, mix until all the lumps disappear. Add the raisins and pecans and mix well.
    5. Divide the batter for 24 mini muffins. Bake for 15-20 minutes, until golden and fully set. Cool on a wire rack for 10 minutes. Store in an airtight container in the fridge.

    Nutrition

    One mini muffin equals: 88 calories, 6g fat, 65mg sodium, 7g carbohydrate, 1g fiber, and 3g protein


Your Personal Best Location
Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com