high protein breakfast “pizza”
yummmm! get a delicious, high protein start of the day!!!
ingredients:
-3 egg whites
-1.5 cups of chopped veggies (e.g. mushrooms, onions, broccoli, peppers, etc.)
-pinch of cayenne pepper (optional)
directions:
1. get a small / medium frying pan. if it’s not non-stick, grease the pan with a dab of oil / spray
2. put the heat on medium~high and cook the veggies
3. when the veggies are done, take them out, set it aside, and lower the heat to LOW
4. mix 3 egg whites with a pinch of cayenne pepper (optional)
5. put the egg whites into the (same) pan and spread the cooked veggies on top
6. get a piece of aluminum foil and cover the whole pan (just put it on top so the steam doesn’t get out)
7. when the whites are set and the bottom is light brown (about 4~6 mins), separate the whites from the pan and slide it out onto a plate
8. top it with your fave sauce (e.g. tomato sauce or sriracha) and devour!
recipe courtesy of mama song :D
egg & jelly wrap
i started packing my lunch since grade 9 and this used to be my go-to recipe. it was not only healthy but also AMAZINGLY delicious. egg + jelly is a combination that i still love!
ingredients:
-1 100% whole wheat tortilla
-1/3 cup egg whites
-1 tbsp all-fruit jam (jam without any added sugar / sweeteners)
directions:
1. microwave egg whites in a bowl. WATCH the microwave!
2. spread the jam on the tortilla
3. put microwaved egg on top of jam + tortilla (i usually cut the egg in half or “scramble” it with a fork so i can spread the egg whites evenly on the tortilla)
4. fold the bottom, and then the sides. then wrap it in foil and run out the door!
this may sound weird but i love it when the wrap gets kind of soggy from the egg and jam!!! the flavors all melt together and becomes soft :)
pizza egg toast
i was hungry. i wanted pizza. i tried the dining hall cheese pizza. i didn’t like it. i made my own.
ingredients:
-1 slice of 100% whole grain toast
-2~4 tbsp tomato sauce (no sugar added)
-3 hard boiled egg whites
-toppings you want (optional)
directions:
1. toast your bread
2. top with tomato sauce
3. put 3 hard boiled egg whites (cut it into bite sized pieces)
4. add toppings that you want
i didn’t add any toppings today but next time, i’d try adding some olives or some swiss cheese :) does that sound weird? don’t answer that.
a quickie lunch: egg “bagelfull”
bagelfull is a word. it’s not? well it is now :)
ingredients:
-1 whole wheat bagel
-lettuce
-2 hardboiled eggs (1 whole and 1 white)
-1 tbsp plain nonfat greek yogurt
-1/2 tbsp mustard
-1 tbsp chopped pickles (optional)
directions:
1. cut a bagel using a knife / bagel slicer
2. scoop the bagel out so you can stuff your bagel.
like this:
source
3. in a bowl, chop the eggs up (1 whole and 1 white)
4. to the bowl, add yogurt, mustard, and pickles (optional) and mix well
5. put a piece of lettuce into each side of bagel
6. fill your bagel with your egg salad
7. put the 2 halves together, saran wrap it, and take it to go! or enjoy it right then and there :)
you can pack healthy lunches or prepare a healthy breakfast in no time!
protein oatmeal pancake
it’s not as fluffy as normal buttermilk pancakes but still delicious!
ingredients:
-1/3 cup old fashioned oats
-1/3 cup fat free cottage cheese
-1/3 cup egg whites (2 egg whites)
-1 tsp vanilla extract
-1/3 serving of protein powder
-stevia
-cinnamon
directions:
1. blend everything in a blender.
2. cook like you would cook normal pancakes!
3. top with whatever you like. perhaps my nutty chocolate sauce?
the whole recipe is about 250 calories with about 30g protein!!!
coconutty blueberry smoothie
i LOVE the combination of blueberries and coconut. is that normal? don’t answer that.
ingredients:
-1 cup frozen blueberries
-1/2 cup almond milk
-1/2 cup plain nonfat greek yogurt or plain soy yogurt (for vegans)
-3~4 tbsp unsweetened coconut flakes / shreds
-stevia
-ice
-protein powder (optional)
directions:
1. blend everything together.
2. serve in a tall glass cup.
3. add in some coconut flakes or shreds for a little texture.
4. mmmm your way through!
pumpkin pie smoothie
fall is coming! and pumpkin season is coming! who’s excited? i am! i am!
ingredients:
-1/2 cup pumpkin
-1/2 cup almond milk
-1/2 cup plain nonfat greek yogurt or plain soy yogurt (for vegans)
-1 tsp pumpkin spice / cinnamon / nutmeg
-stevia
-ice
-protein powder (optional)
directions:
1. put all of the ingredients in a blender.
2. blend.
3. serve! and enjoy fall :)
pizza toast (can be vegan)
pizza toast was and still is one of my favorite foods. when i was little, my mom used to make it for me all the time. of course, it wasn’t exactly the healthiest. you know, with mayo, ham, cheese, and all that stuff. but seriously, you don’t need all of that to enjoy pizza toast!
ingredients:
-100% whole grain bread
-tomato sauce (no sugar added, low sodium)
-fresh cut veggies
-a light sprinkle of low fat cheese or vegan cheese
directions:
1. toast your bread. i like my toasts crunchy and if you don’t toast your bread….then….it just doesn’t taste good. ok?
2. when it’s done toasting, let it cool for a little bit, about a minute (so it doesn’t get soggy).
3. spread tomato sauce and make sure you get EVERY BIT of your toast covered! not just the middle. yeah that’s right. i’m one of those people.
4. lay your cut veggies on top, then sprinkle with cheese.
5. put it under the broiler until cheese is melted! don’t have a broiler? microwave is fine too!
my favorite combination is with garlicky tomato sauce with green bell peppers, mushrooms, olives, and GOAT CHEESE!
make 1 for a snack, 2 for a meal! do you feel like a kid again yet? ;)
chocolate-covered strawberry smoothie
i absolutely LOVE chocolate covered strawberries, so why not make it into a smoothie?
ingredients:
-1 cup frozen strawberries
-1 c. almond milk
-1.5 tbsp unsweetened cocoa powder
-ice cubes
-1 handful of fresh spinach (optional)
-1 serving of protein powder (optional)
directions:
1. blend away!
2. feel free to add some chopped strawberries at the end :)
** if you add protein powder, you may have to add more milk.
mocha mock-acchino
it tastes like mocha frappuccino but without the calories! hence, mock-acchino. get it? got it? good.
ingredients:
-1 frozen banana
-3/4 cup of black coffee
-2 tsp of unsweetened cocoa powder
-ice cubes
-stevia to sweeten
-1 serving of protein powder (optional)
directions:
blend. duh~
** if you add protein powder, you may have to add more milk.
choco-monkey smoothie
ingredients:
-1 frozen banana
-1 cup almond mlk
-2 tbsp unsweetened cocoa powder
-1 large handful fresh spinach (optional)
-ice cubes
-1 serving of protein powder (optional)
directions:
1. put all of the ingredients in a blender and blend!
2. garnish with a slice of banana and a sprinkle of cocoa powder. just for kicks ;)
** if you add protein powder, you may have to add more milk.
mini protein breakfast cake
if you have an oven, unlike me (dorm life. whats new), you have the privilege of making these babies!
ingredients:
-1 cup oats
-6 egg whites
-1/2 cup almond milk
-6 tbsp stevia
-1 tbsp vanilla extract
-cinnamon (optional)
-unsweetened cocoa powder (optional)
directions:
1. preheat oven to 350 degrees.
2. mix all ingredients and bake in a muffin pan for 20~25 minutes.
3. done!
i haven’t tried this but maybe you can freeze them for when you don’t have time for breakfast!
breakfast banana split
no ice cream. no hot fudge. no whipped cream. don’t start crying. don’t you want to fuel your body the right way?
ingredients:
-1 banana
-chopped strawberries
-non-fat greek yogurt + stevia
-chia seeds / ground flax seeds
-100% whole grain, low sugar cereal / granola
-nutty chocolate sauce (1 tbsp nut butter + 1 tbsp almond milk + 2 tsp unsweetened cocoa powder)
-fresh cherries to garnish
directions:
1. cut a banana horizontally
2. scoop non-fat greek yogurt in 3 dollops (like 3 scoops of ice cream)
3. sprinkle chopped strawberries, chia seeds / ground flax seeds, then your cereal / granola.
4. drizzle with nutty chocolate sauce.
5. top with 3 cherries, 1 on top of every dollop of yogurt
6. admire your creation :)
ice cream—> non-fat greek yogurt
hot fudge —> nutty chocolate sauce
who-knows-how-many-calories —> healthy-and-low-in-calories!
feel free to have it as dessert too!
microwave “baked” oatmeal
no oven? no time to bake? why not use a microwave to make “baked” oatmeal?
ingredients:
-1/3 cup quick oats
-1/4 cup egg whites
-1/4 cup mashed banana / pumpkin / whatever-you-want
-1/2 tsp baking powder
directions:
1. combine everything in a microwavable bowl.
2. mix well.
3. microwave for about 2~3 minutes.
4. allow it to cool before digging in!… or if you’re like me, dig in as soon as it comes out of the microwave and burn your tongue… :(
