Use frozen blueberries, raspberries, or cherries here. All are packed with flavor and nutrients. And they begin to thaw to a sorbet-like consistency almost immediately. Combining them with thick, creamy Greek yogurt gives you the sensation of eating ice cream — plus protein and calcium. Choose plain so you can control the sweetness. Make it full fat to keep the hunger pangs at bay. Add nuts if you like. Serves 1.

– Susan Puckett

Ingredients

• ½ cup (or more) frozen blueberries, raspberries, or a combination
• ½ cup (or more) plain full-fat Greek yogurt
• 1-2 tablespoons chopped pecans or other nuts, preferably toasted
• Honey, maple syrup, or agave for drizzling

Instructions

1. In a parfait glass or bowl, layer the frozen berries with the yogurt.
2. Sprinkle with nuts, drizzle with the sweetener of your choice, and eat immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

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

This yummy energy packed oatmeal will start your day off delightfully right. Delicious blueberries and a dash of cinnamon really make this dish a tasty breakfast for any picky eater. Blueberries are low in sugar compared to most fruits and are full of antioxidants to help give your morning that little extra boost.

Servings: 1

Ingredients:

• ¼ c Steel Cut Oats
• 1 Scoop Chocolate Protein Powder or Vanilla
• ½ c Blueberries
• 1 tsp Cinnamon
• 1 Tb. of Chia Seeds & Hemp Seeds – optional

 Oatmeal Directions: 

1. Cook steel cut oats according to package directions.
2. Mix in blueberries, protein powder, and cinnamon.

Printable Recipe – Click Here

Prepared by Lisa Wright, CFT-LCI

6 egg whites
1 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit ( strawberries, blueberries, or rasins work well)
3 packets of Splenda or other sweetener
Nonstick cooking spray

Combine all ingredients except cooking spray and fruit in a blender. Spray a medium non-stick skillet with cooking spray and heat to medium-high. When the pan is hot, Pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.

Makes one serving (two large pancakes or four small)

Nutrition per serving:

• 290 calories
• 23 g protein
• 34 g carbohydrate
• 8 g fat
• 5 g fiber

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