vegan “egg salad”
if you’re vegan, or not a big fan of eggs, give this recipe a try!
ingredients:
-1/2 block firm tofu, lightly pressed
-3 tbsp vegan mayo (e.g. nayonaise)
-3 tbsp relish / chopped pickles
-2 tsp mustard
-1/4 cup of chopped veggies (e.g. red onions, celery, etc.)
-salt and pepper to taste
directions:
1. in a bowl, mash tofu with a fork
2. add rest of the ingredients and mix well!
want an “egg salad” sandwich?
spread the salad on toasted bread, add some lettuce / baby spinach leaves!
not-mcmuffins
mcmuffins are out. not-mcmuffins are in.
ingredients:
-100% whole grain english muffins
-1 egg
-low fat cheese (optional)
-condiments / toppings you want (e.g. salsa, hummus, mustard, no-sugar added ketchup, etc.)
directions:
1. toast your english muffins. don’t have one like me? just warm them up for about 10~15 seconds in the microwave.
2. crack your egg into a microwavable bowl. stab the yolk with a fork but don’t scramble.
3. microwave your egg for about 30~45 seconds, or until they’re done.
4. if you want cheese, put cheese on one side of your english muffin and microwave that until the cheese is melted.
5. assemble your not-mcmuffins. take your cheesy (or not) bread, then top with egg, then top with your favorite toppings / condiments, and close with your other piece of bread!
want a little sweet-savory combo? add a little bit of sugarfree syup!
take that mcmuffins! take those unhealthy calories and scary looking ingredient lists and go somewhere else!
no-bake peanut butter oatmeal bites (vegan)
honestly, living in college is tough. and by tough, i mean i can’t cook or bake like i used to… anyways, since pouting is not going to get an oven or a stove, the next best thing i can do is improvise!
ingredients:
-1/4 cup rolled oats
-4 tsp of your favorite mix-ins (i normally do 2 tsp of unsweetened shredded coconut and 2 tsp of carob chips but you can do chopped peanuts, dried fruits, and etc.)
-1 tbsp all natural peanut butter (or any nut butter)
-a tsp of maple syrup (honey works too)
directions:
1. put all of the ingredients in a bowl and mix well.
2. divide it into 4 sections.
3. roll them into 4 balls and refrigerate for at least 30 minutes (i hope you guys all have a fridge in your dorm rooms!).
4. take it out of the fridge anytime to enjoy a cold, peanut-buttery treat!
each ball will be about 50~70 calories depending on what you put in it. 1 or 2 balls for a snack will satisfy you!
feel free to double or triple the recipe…because you know. it’s that good :D
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 :)
3 ingredient peanut butter cookies
i think this is a recipe that most people know about because it’s so easy. but for those of you who don’t know, here you go!
ingredients:
-1 cup all natural nut butter
-1 cup stevia (recipe calls for sugar but there’s no way i’m gonna use sugar)
-1 egg
directions:
1. preheat oven to 350 degrees.
2. combine ingredients and drop with a spoon on cookie sheet.
3. make that criss cross pattern with a fork. but it’s totally optional.
4. bake for 8 minutes.
5. let cool.
6. enjoy with a icy cold glass of almond milk!
even though it’s healthy, it’s not low in calories, so enjoy in moderation!
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.
no-carb brownie
this brownie is full of protein and [technically] have no carbs. it’s not the ooey-gooey brownie that you’re used to but it’s chocolatey and good for you!
ingredients:
-1 scoop of protein powder
-2 tbsp egg whites (1 egg white)
-a little bit of water
-stevia to taste
-2 tsp unsweetened cocoa powder
**if you’re using chocolate protein powder, feel free to omit cocoa powder
directions:
1. combine ingredients, adding just enough water to make the “batter” moist.
2. microwave on high for one minute.
3. enjoy while still warm!
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!
