EASY – High Protein, Keto Chocolate-Chip Muffins

EASY – High Protein, Keto Chocolate-Chip Muffins

IMG_9266Easy-Peasy-Lemon Squeezy is the best way to describe this recipe.

All you need is 1 bowl and just under 10 minutes of your time to put them together.

They make an awesome grab and go breakfast as they contain a healthy dose of protein and fat and…well, they aren’t eggs (anyone who’s ever been Keto knows the struggle of trying to find a good breakfast alternative).

These muffins will sustain you for hours with their high fibre content and will probably help with those nagging cravings for something carby and delicious in the morning!

I’ve also shared this recipe in video format to show you how easy they truly are!

I am thinking of sharing more of my future content in videos like this one, sort of like the “Tasty” videos..but healthy, haha. So please let me know what you think and comment if you’d like more recipes like this one!

Without further ado, here is the recipe:

Ingredients:

-1 & 1/4 cup(120g) almond flour 

-2 scoops(56g) unflavoured protein powder (I use this one )

-1/4 cup(28g) coconut flour

-1/2 tbsp baking powder

-4 tbsp truvia

-4 tbsp splenda

-1/4 tsp salt

-1/4 tsp xanthan gum

-1/2 cup almond milk (optional: sub heavy cream for the almond milk)

-1/4 cup(60g) coconut oil or butter (melted)

-2 eggs-whisked

-1/2 tbsp pure vanilla extract

-1/4 cup(60g) semi-sweet, sugar-free chocolate chips (I use Krisda!)

Directions:

  1. Preheat oven to 350*.
  2. Line a muffin tin. Optional, spray muffin wrappers with pam or coconut oil to prevent sticking.
  3. In a large bowl, combine all dry ingredients.
  4. Add the wet ingredients to the dry and mix just until combined.
  5. Fold in chocolate chips.
  6. Scoop batter into lined muffin tin. *Optional: Sprinkle the tops of the muffins with additional granulated sweetener.
  7. Bake at for 18-20min or until a toothpick comes out clean.
  8. Cool on a wire rack.
  9. Eat immediately or store in an air-tight container and freeze for later!

*They are best served warm with a pat of butter or a bit of almond butter!

Enjoy!

Nutrition(serves 8) Per Serving: 20F/5C(NET)/12.5P & 6g fibre

*Disclaimer: This post contains affiliate links. If you purchase an item from one of the links I may receive a small commission.* 

 

*White Chocolate Peanut Butter Amazingness*

*White Chocolate Peanut Butter Amazingness*

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Alrightyyyy soo, just wanted to share a dessert that is something you can make when you really want to indulge but still feel good about it…I’m not going to lie and say it’s low calorie but I can tell you one thing..IT’S WORTH IT. So save some room in your macros or just throw your macros out the window all together for one night just to enjoy this warm chocolatey, rich, peanutbuttery  little bowl of amazingness….

P.S Did I mention this is almost 100% paleo?

Serves 1 (or 2 if you can resist eating the entire thing)

Ingredients:

  • 1/4 cup almond flour
  • 1 tbsp cocoa powder
  • 1 tbsp PB2
  • 1/4 tsp baking powder
  • dash of salt
  • 1/2 tbsp Truvia sweetener plus more to taste (could sub another granulated sweetener)
  • 1 tbsp coconut oil
  • 1/2 ripe mashed banana
  • 2 tbsp egg whites
  • 1 tbsp unsweetened vanilla almond milk
  • 1 tbsp white chocolate PB & Co peanut butter (or just regular peanut butter)(this is optional but highly recommended!!)
  • 0.25 ounce almonds (about 5 almonds chopped)

Topping:

1 tbsp PB2 mixed w/ 2 drops vanilla extract, dash of sweetener & enough water to become “pourable”

Directions: Spray a medium microwavable bowl/ramekin with pam or olive oil spray and combine all dry ingredients then add in wet ingredients and stir until batter is smooth(add your sweetener last so you can see how much is necessary!). Heat your White chocolate or regular peanut butter in the microwave for a few seconds then swirl it into your batter.  Place in the microwave for about 1min and 30 sec. or longer if needed (although you don’t want to overbake this! You actually just want the top cooked but the bottom a little undercooked so it’s extra goey and delicious!). Once finished, top with your PB2,  dig in and devour! Enjoy!!

Nutrition Facts: LIMITLESS.

Okay..okay..just kidding,  for those who just haveee to know..

Nutrition Facts for entire recipe w/ peanut butter: 533 calories, 38g fat, 34g carbs, 18g protein, 9g fibre

Nutrition Facts for entire recipe w/o peanut butter: 443 calories, 31g fat, 28g carbs, 15g protein, 8.5g fibre

Sweet Blueberry Coconut Omelette

Sweet Blueberry Coconut Omelette

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Yes..you read that right! It’s an omelette…but it’s sweet! Who says you can’t have dessert for breakfast? I love all things sweet so I try and make even my savoury dishes a little sweeter. This omelette is packed with fresh blueberries & coconut,  lightly sweetened and cooked in delicious coconut oil, topped with white chocolate peanut butter…uh hello, what doesn’t taste good slathered in peanut butter? Try it out!

Serves 1

Ingredients:

  • 1 tsp coconut oil
  • 1/2 cup liquid egg whites
  • 1/8 tsp vanilla extract
  • dash of salt
  • 1/2 tsp of sweetener of choice (i usually use splenda for this recipe since it doesn’t need much, but you can also use Truvia or Stevia)
  • optional: pinch of cinnamon (I left this out as pretty much all my other meals for today contained cinnamon haha, but it would probably be a great addition!)
  • 1/3 cup frozen and thawed or fresh blueberries
  • 1 tbsp desiccated or shredded coconut(5g)
  • 1/2 tbsp PB & Co White Chocolate Peanut Butter(If you have none then just mix some natural PB with a little sweetener and cinnamon for a yummy topping!)

Directions: In a small frying pan, heat coconut oil over medium heat, meanwhile, in a small bowl, stir together your egg whites, salt, vanilla & sweetener/cinnamon. Once the pan is hot, pour in the mixture. Once it starts to become partially cooked, add your blueberries & coconut to one half and cook for another minute or so before flipping. After cooking for another minute, flip the omelette one last time onto it’s other side until lightly browned. During the last few minutes of cooking be sure to add your PB to the top of the omelette so it’s nice and melty!  Serve warm and enjoy!

Nutrition Facts: 208 calories, 11g fat, 13g carbs, 15g protein, 2g fibre

Spicy Sweet Potato Fries & My Current Workout Split/Eating Habits

sweet fries tuna salad Sweet potato fries & a huge avocado tuna salad for dinner!

Hey guys! Sorry for the lack of posts lately! I have been slacking off a bit with my blog due to the fact that I am trying to get my own eating habits and workouts in check. I think I’ve finally got it figured out! So..I have been trying to gain weight for a while but I have a hard time putting it on(high metabolism!). So lately I have started to count calories again for a bit just to make sure I am getting enough each day because it’s very important to me to not under eat! I have also stopped almost any form of cardio. The only cardio I am doing is 20 minutes of steady running on the treadmill (5.0-5.5mph) one day a week. It’s working really well! I love weight training so this works well for me. My current 5 day split + cardio is:

  • Monday – Chest + Back + Abs + TVA(Planks for 1:30, 1 min, 50sec, 30sec with a small rest in-between each)
  • Tuesday – Biceps + Triceps + Shoulders + Calfs
  • Wednesday – Quadriceps + Hamstrings + TVA(Planks for 1:30, 1 min, 50sec, 30sec with a small rest in-between each)
  • Thursday – Chest + Back + Abs + Calfs
  • Friday – OFF
  • Saturday – Biceps + Triceps + Shoulders + TVA(Planks for 1:30, 1 min, 50sec, 30sec with a small rest in-between each)
  • Sunday – 20 min run(Treadmill)
My schedule seems a little weird because I have friday off then I workout saturday but that’s just because Friday always seems to be my busiest night haha. Anyways so my diet has changed, I take in about 1700-1750 calories a day at the moment but I am planning on increasing it as I increase the weight I am lifting. But so far it’s working since in a week I have measured myself multiple times on an empty stomach and I’ve gained about 0.7 pounds. That’s pretty good for a week. I am getting stronger too I have noticed. My new workouts are a lot more demanding and last anywhere from 30min-1 hour. Although I still recommend my past workouts (10-20min) for anyone! They really are great! But I am more focussed on putting on muscle mass at the moment so I am trying to steer away from my old more cardio based workouts for now. So overall I am just trying to eat more, lift more and worry less about every little detail. I feel much happier with where I am at!
P.S: ALL MY WORKOUTS ARE STILL DONE AT HOME. No gym for me 😉
Ready for my next post? I will be discussing “IIFYM” and my personal views on it as well as my current macros and a more in-depth view of my diet. Stay posted!
~Sam~

Chocolate-Chip Cookie Protein Shake

Chocolate-Chip Cookie Protein Shake

cookie dough protein shake

cookie dough smoothie

What is one of the most well known, well-loved desserts around the world? Well, you guessed it it..Chocolate-Chip Cookies! I mean if you don’t like chocolate-chip cookies then honestly I think you may need to see a doctor.(Kidding!) But seriously who doesn’t like a delicious, goey, chocolatey, doughy.. cookie. And now guess what the amazing news is? You can enjoy this amazing cookie taste in your protein shakes too! How you might ask did I achieve this great feat?? I guess you will have to read on to find out..but for now I will just say that this shake is insanely delicious. It contains a crazy 34g of protein and 340 calories. The perfect indulgent breakfast without any guilt at all! Take me to the recipe!

Mint Chocolate-Chip Protein Cheesecake Bites

Mint Chocolate-Chip Protein Cheesecake Bites

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What are two of my favourite things..? Hmm..let’s see, chocolate and cheesecake! What’s my favourite flavour? Mint! Now put those three things together and you get this delicious cheesecake recipe! But of course we had to make it healthy to some degree so each bite packs a good 4g of protein! Talk about perfection. These are low-fat and low-carb and perfect for any time of the day! Just looking for something sweet to satisfy your cravings but trying to stay on track with your diet? No worries, have some cheesecake and feel good about it too! Enjoy!  Take me to the recipe!

Pina Colada Protein Smoothie!

Pina Colada Protein Smoothie!

Pina Colada Protein Smoothie
I guess I am in a tropical mood lately because here is another recipe that brings me back to my vacation every time I take a sip! It’s absolutely amazing. Possibly my favourite new protein shake! This is soo rich and creamy, if I could I would drink at least 2-3 cups of this stuff haha. It’s that good! Here’s how you can make it too! Take me to the recipe!

Intense Abs-Home Workout

Hey everyone ! I am loving my first day here in the carribean, its beautiful & super hot ! I wanted to share with you an easy workout you can do at home or on vacation!

Intense Abs:
-30 crunches
-60 bicycles( count each time your knee touches your elbow )
-*15 frog crunches or in and out crunches if frog is too hard.
-*30 sitting legs up & together, hands clasped , side to side movements
-30 sec. Plank
-15 legs in and out lying down on back, hands folded behind head.
Rest.

Repeat 2-3 times as fast as you can.

Enjoy! Feel free to lower or add reps as necessary.
* (use a weight for extra resistance, while legs are up, rotate your clasped hands from side to side, twisting your torso as.you do so)
*frog crunches are where you sit with your legs up and together, lean back slightly(this is similar to the side to side movements I talked about above), then at the same time, extend your legs straight and open your arms, then to complete the movement, bring your legs back in and pull your arms in without letting your feet touch the floor, repeat! For in and outs the only difference is that you do this same movment but keep your arms on the floor behing you for extra balance, you then only use your legs.

Heavenly Banana Bread Oatmeal

Heavenly Banana Bread Oatmeal

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Why did the banana go out with the prune? Because he couldn’t find a date. Get it?? Okay I admit that was awful…, but this Banana Bread Oatmeal sure isn’t! I couldn’t wait to dig into this after taking the pictures. I don’t know anyone who actually dislikes banana bread. If you do then..you should just leave immediately (just kidding! maybe..) Banana bread is like a staple in my diet and I can only go so long without it. So after making some Healthy Banana Bread for dessert, I decided, why can’t I make it a part of my breakfast too? And thus, the Banana Bread Oatmeal was created. Take me to the recipe!