Tag: high protein

Posted on by

Peach & Almond Overnight Oats (Vegan)

Peachy Almond Overnight Oats
Vegan Peach Almond Overnight Oats

This higher protein, lower carb vegan peach & almond overnight oats recipe combines delicious peach, toasted almonds, and cinnamon flavors into a satisfying treat. 25 g of protein per serving and lower in carbs vs. traditional overnight oats.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

I love the convenience of overnight oats and parfaits for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.

8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than regular mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.

Reducing carbs

In this vegan peach & almond overnight oats recipe, I substituted some of the oats for cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and the flavor is overwhelmed by the peanut butter. I have a number of clients who have difficulty incorporating more minimally processed veggies into their diets. Between the oats and the cauliflower, one jar provides 6 g of fiber per serving. It’s very filling!

Protein Sources

  • Blended Tofu
  • Peachy Almond Overnight Oats

The ideal protein source for this vegan recipe is soy – it’s a complete protein and well digested. So, we’re utilizing tofu as the base. If you’ve never tried blending tofu before, it’s an amazing “batter” for overnight oats and parfaits, as well as baked recipes!

For blending, make sure that the tofu is smooth and can flow in the blender (see picture). Add water as necessary and pause to scrape down the sides and move the tofu around when you’re starting out.

Just before eating your oats, add on some edamame puffs for a lovely crunch and an additional boost of protein. If you have a soy allergy, instead follow this recipe and substitute dairy protein powder a plant-based blend.

Other Notes

The amount of sweetener is personal preference. 1 tbsp. will be minimally sweet, whereas 3 tbsp. will be very sweet. I recommend tasting the tofu batter after adding the cinnamon + 1 tbsp. of sweetener to decide if you want to add more.

The quantity of water added dictates the final texture and thickness, and the parfait will become thicker after refrigeration. The recipe as shown will make a very thick parfait after refrigeration. Mix in additional water, 1 tbsp. at a time to the final batter before pouring into the jars if you prefer it thinner.

It’s simple to adjust this peach & almond overnight oats recipe for your needs. A few examples:

  • For higher carbs, add additional oats or diced peaches
  • For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
  • Adjust the fat by using less almonds

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

Posted on by

Sweet Peach Overnight Oats

Sweet Peach Overnight Oats

This sweet peach overnight oats recipe jars up the flavorful combination of peaches, vanilla, cinnamon, into satisfying treat or quick breakfast. 25 g of protein per serving, with lower carbs than traditional overnight oats.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

I love the convenience of overnight oats for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.

8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than standard diameter mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.

Reducing carbs

In this recipe I substituted half of the oats with fully cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and has no taste…..it’s totally overwhelmed by the delicious peach, cinnamon, and vanilla flavors. I have a number of clients who have difficulty incorporating vegetables into their diet, and this recipe is a simple example of how to incorporate a “hidden” minimally processed veggie. Between the oats, almond, and cauliflower, these sweet peach overnight oats provide 7 g of fiber per serving. It’s very filling!

Almond Modifications and Substitutions

To create a deeper texture, I’ve used a combination of almond meal (ground almonds) as well as slivered and crushed almonds – it’s nice to get a periodic crunchy bite with the almond pieces. I mean, check out that spoonful! If you prefer no crunch, substitute for 100% almond meal.

Nut allergy? A tasty substitution is flax meal + flax seeds.

Protein Source

For the protein power, I used Vanilla Bean Trutein. It’s a blend of whey, egg, and casein protein. It’s a product I’ve been using for years, and found to provide the best texture and taste. The recipe is forgiving if you want to use a different type of protein power, you’ll likely need less water for pure whey, and more water for pure casein or plant-based.

The quantity of water added dictates the final texture and thickness, and the oats will become thicker after refrigeration. 1 cup of water will make very thick oats using Trutein. Add in 2 tbsp. increments beyond this to get to where you think you want it.

It’s simple to adjust these sweet peach vanilla overnight oats for your needs. A few examples:

  • For higher carbs, add additional oats or diced peaches
  • For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
  • Adjust the fat by using less almonds
  • For a vegan option, utilize vanilla flavored soy protein or plant-protein blend

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

Posted on by

Peanut Butter Parfait (Vegan)

Vegan Peanut Butter Parfait
Vegan Peanut Butter Breakfast Parfait

Peanut butter lovers rejoice! This vegan peanut butter breakfast parfait is a convenient higher protein and lower carb breakfast or make-ahead snack. 25g of protein per serving and lower in carbs vs. traditional overnight oats.

Eating to improve athletic performance, shed fat, or build strength doesn’t mean boring food. Let’s work together to fuel your goals. Contact me.

I love the convenience of overnight oats and parfaits for a grab-and-go breakfast. Naturally, most recipes tend to be heavy on the carbs due to high oat content. That’s not necessarily a bad thing, but often we’re looking for a more nutrient- balanced meal or snack that will better contribute to daily protein intake.

8 oz. wide-mouth mason jars are the perfect size to make 3 or 4 servings from this recipe, and easier to eat from than regular mason or jelly jars. If you want to make larger portions or scale up the recipe, jump to the 16 oz. size.

Reducing carbs

Vegan Peanut Butter Breakfast Parfait

In this vegan peanut butter breakfast parfait, I substituted some of the oats for cooked riced cauliflower to reduce total carbohydrates. The cauli provides excellent texture, increases volume, and the flavor is overwhelmed by the peanut butter. I have a number of clients who have difficulty incorporating more minimally processed veggies into their diets. Between the oats and the cauliflower, these peanut butter overnight oats provide 9 g of fiber per serving. It’s very filling!

Protein Source

Blended Tofu

The ideal protein source for this parfait is soy – it’s a complete protein and well digested. So, in this recipe we’re utilizing tofu as the base. If you’ve never tried blending tofu before, it’s an amazing “batter” for overnight oats and parfaits, as well as baked recipes!

For blending, make sure that the tofu is smooth and can flow in the blender (see picture). Add water as necessary and pause to scrape down the sides and move the tofu around when you’re starting out.

If you have a soy allergy or aren’t into tofu, instead follow this recipe and substitute dairy protein powder a plant-based blend.

The amount of sweetener is personal preference. 1 tbsp. will be lightly sweet, whereas 3 tbsp. will be very sweet. I recommend tasting the tofu batter after adding the cinnamon + 1 tbsp. of sweetener to decide if you want to add more.

NOTE: The quantity of water added dictates the final texture and thickness, and the parfait will become thicker after refrigeration. The recipe as shown will make a very thick parfait after refrigeration. Mix in additional water, 1 tbsp. at a time to the final batter before pouring into the jars if you prefer it thinner.

It’s simple to adjust this peanut butter parfait for your needs. A few examples:

  • For higher carbs, add more oats or mix in some fresh or frozen fruit – tart cherries or blueberries would be AMAZING!
  • For lower carbs, double the riced cauliflower and eliminate the oats – aka overnight “n’oats”
  • Adjust the fat by using more or less peanut butter.

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

Posted on by

Kalua Pork Tenderloin

Kalua Pork Tenderloin

This Kalua pork tenderloin is a leaner adaptation of traditional Hawaiian Kalua Pig. Pressure cooking the pork tenderloin in coconut water yields maximum flavor with lower fat.

Kalua pig is a traditional Hawaiian dish made by roasting a whole pig underground over hot stones. It takes about two hours to get the imu oven hot enough, then 6-8 hours to roast the pig. In an online search for faster ways to enjoy this favor, I discovered a number of simpler kalua pork recipes utilizing a pressure cooker/Instant Pot to speed cooking time. All of the recipes utilized pork butt, which is a tough and fatty cut good for stewing and slow cooking. FYI- pork butt is from the shoulder, not even close to the pig’s bum.

Despite being warned not to use a leaner cut, I decided to experiment with pork tenderloin. Lean pork is a high quality protein source, rich in B vitamins, and also a good dietary source of creatine. From a protein, calorie, and fat perspective, it’s comparable to chicken breast.

Comparison of Pork Butt, Pork Tenderloin, and Chicken Breast (4 oz. raw):

CutCaloriesFat (g)Sat. Fat (g)Protein
Pork Butt21014520
Pork Tenderloin
Chicken Breast		136
136		3.9
2.9		1.3
0.6		23.3
25.4
Data from: https://fdc.nal.usda.gov/index.html

Notes about the recipe:

Ensure the pork is cut into even-sized pieces to avoid some being over-cooked and other under-cooked. Searing each piece on both sides before pressure cooking adds to flavor and texture, so don’t skip this step. Cooking the pork in coconut water keeps the meat more tender, I don’t recommend substituting for regular water or broth.

Kalua Pork
Sear pork pieces before pressure cooking.
Kalua Pork
Final Product!

After cooking the pork, remove the pieces and return the Instant Pot to the sauté function to boil off excess water from the juices. Then pour the concentrated flavorful juices back over the pork.

Need a customized nutrition plan with support and accountability to meet your physique and performance goals? Contact me.

For more tips and meal ideas, follow me on Facebook and Instagram.

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free and more enjoyable.

Posted on by

Blueberry Burst Breakfast Muffins

Blueberry Power Breakfast Muffins
Blueberry Power Breakfast Muffins

Need a portable breakfast to jam out of the house quick in the morning? These vegan high protein blueberry burst breakfast muffins are filling and wholesome, with delicious berry sweetness. 8g of protein per muffin, with low sugar.

I created this recipe for my athletes who follow a vegan diet (or do not tolerate dairy). Ensuring adequate high quality protein intake is critical. Instead of milk or other dairy, these muffins use tofu (yes, tofu!) in the base. Soy is an all-star source of plant protein. It’s lean, contains adequate concentrations of all essential amino acids, and is relatively well digested and absorbed. Even if you don’t care for tofu, you will like these muffins. The tofu is blended down, and then combined with flavorful almond flour, oats, pancake mix, banana, and juicy blueberries to create the batter.

Notes about the recipe

A high power blender is required for this recipe (I use a Vitamix). Make sure the tofu is extra firm variety, and add any water in the tofu package into the blender.

Blended Tofu

Blending down the tofu takes a bit of patience at first. Crumble it as much as possible as you add it to the blender. Start on low power and gradually increase speed; scrape down the sides and mix with a spoon as many times as necessary until it blends uniformly. If needed, add 1 tbsp. water to help the process. Once able to blend smoothly for 30 seconds on high speed, add banana, cinnamon, and baking powder. An additional 1 tbsp. of water may be needed after adding these ingredients to be able to mix on high again. The mixture should look like the picture at left – it’s very thick, but pourable.

The banana and blueberries provide very light sweetness to the muffins. If you prefer sweeter, add monkfruit or other sweetener to the blender mixture when you add the baking powder. Be sure to save some blueberries to place on top of each muffin for some extra sweet bursts! Optionally, sprinkle on a few oats (or chopped nuts) for a little bit of crunch.

For baking, I used a metal 12-well muffin pan lightly sprayed with cooking spray. Baking time may vary if you use a silicone muffin pan. The muffins popped out easily after cooling for a few minutes.

Will this recipe work with other fruit? Absolutely! Some other suggestions are raspberries, blackberries, or strawberries (but in pieces).

For meal prep

Blueberry Power Breakfast Muffins

I recommend prepping these blueberry burst breakfast muffins on Sunday for busy weekday mornings. Cool the muffins completely before storing in an airtight container in the fridge. They will keep for 5-6 days. While they taste good cold, I prefer them zapped in the microwave or toaster oven. Pair with a portable plant yogurt cup, and you’re out the door with a delicious breakfast.

Need a customized nutrition plan with support and accountability to meet your physique and performance goals? Contact me.

For more tips and meal ideas, follow me on Facebook and Instagram.

Disclosure: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free and more enjoyable.

Posted on by

Chipotle Turkey & Black Beans

Chipotle Turkey & Black Bean Tacos
Chipotle Turkey & Black Bean Tacos

This one-skillet spicy chipotle turkey & black beans dish is highly nutritious to eat standalone as chili, or to throw into some tacos.

Simple and speedy, this recipe is great for family dinner or meal prep. It also freezes well for nights you need a quick and satisfying meal. From start to finish, you’ll only need 30 minutes in the kitchen.

All seasonings are important, but the cornerstone of this chipotle turkey & black beans is peppers in adobo sauce. It provides a slight smoked pepper flavor. If you don’t care for black beans, pinto beans would also work well. Drain the canned beans and tomato before adding to the skillet so the mixture does not become watery.

I recommend pairing with soft corn tortillas (heat in the microwave for 30 seconds to make more pliable, or heat directly on the grill for some char).

There are a number of easy ways to modify this dish:

  • For lower carbs, omit the beans
  • To increase the fat, use 100% 93/7 ground turkey
  • For additional veggies, add more green peppers or stir in a bag of riced cauliflower (microwave first and completely squeeze the excess water from the cauliflower)
  • By swapping the ground turkey for crumbled seitan, this dish is also an excellent vegan choice. Seitan is low in the amino acid lysine, however the black beans contribute some of this essential amino acid (see recipe notes).

Balanced and healthful eating for your performance and physique goals can also include tasty food! Contact me to discuss your goals, and how I can support you as a coach.

Disclaimer: I am an Amazon Associate and earn from qualifying purchases. This helps keep the website ad-free.

Posted on by

Chocolate Protein Fudge Pops

These chocolate protein fudge pops help crush night-time cravings without the sugar. Each pop has 15 g of protein and 155 Calories so you can stay on track. Greek yogurt, chocolate protein powder and loads of rich cacao will certainly satisfy a sweet tooth.

This recipe is scaled to fit perfectly in a 6-well popsicle mold. You have to be a bit patient with mixing the VERY THICK batter and slowly adding it to each well, aggressively tamping the mold after adding each spoonful to remove air pockets.

Chocolate Protein Fudge Pop

Why casein protein? It’s very filling and also slower digesting compared to other protein concentrates and isolates. This recipe also works great with Trutein Chocolate (whey/egg/casein blend) – reduce the amount of nut milk (see notes). I have not tried this recipe with pure whey, but suspect it will be difficult to get the right texture.

I used Splenda, however any powdered sweetener will work. Adjust the amount as desired to get the sweetness level you want. The key is to not add additional liquids to the mixture so that ice crystals don’t form. Here’s a close-up of the texture. (Double bonus points if you have these chocolate protein fudge pops with a squirt of Hershey’s naturals chocolate syrup).

Check out the nutrition difference between these fudge pops and popular packaged alternatives.

Need some help figuring out what to eat and how much? Let’s work together to help you achieve your goals.

Let me know if you made these and what you thought!

Disclosure: as an amazon associate I earn from qualifying purchases. This supports keeping the website ad-free.

Posted on by

White Bean Chicken Chili

White Bean Chicken Chili

This creamy white bean chicken chili is a super nutritious meal prep dish. Blending the beans and yogurt provides rich texture without the need for heavy cream.

I love easy recipes that I can batch prep on weekends for meals throughout the week. This white bean chicken chili is super simple and tasty! The beans are an excellent source of healthy carbs including fiber, and also provide some protein on top of the protein in the chicken.

To save time, purchasing pre-cooked chicken is a great option. A personal favorite is Costco’s pre-cooked rotisserie breast meat which doesn’t have the rubbery texture of some of the other pre-cooked options.

I found this dish to be very filling. Strongly recommend topping with some cilantro, habanero for heat, and a dash of mild cheese. Turkey also works great if chicken isn’t handy. For a plant based option, omit chicken (consider extra firm tofu chunks), swap the stock for vegetable broth, and use cashew yogurt instead of plain nonfat Greek yogurt.

Contact me for customized nutrition coaching to support your weight loss, performance, and strength goals.

Disclosure: as an amazon associate I earn from qualifying purchases. This supports keeping the website ad and pop-up free

Posted on by

Salted Caramel Apple Donuts

Salted Caramel Apple Donuts

These salted caramel apple donuts are a higher protein sweet treat, with reduced fat and sugar. 150 Calories and 20 g of protein per donut!

  • Salted Caramel Apple Donuts
  • Salted Caramel Apple Donuts
  • Salted Caramel Apple Donuts

After many experiments, I finally created a baked donut recipe that balances the moist fluffy texture of a cake donut without the need for adding in a heap of butter and/or oil, and sugar. I used the oven to bake them, but suspect the air fryer would also work well.

The primary base of these salted caramel apple donuts is Salted Caramel flavor protein powder and unsweetened applesauce. Thy type of protein powder used is important for the texture. Whey makes too runny a batter, whereas casein does not heat well. Trutein (blend of whey, egg, and casein protein) always seems to work the best for any recipe requiring baking.

The donuts are sweet on their own and very tasty right out of the oven without any toppings. If you do ice these donuts, be sure to allow them to cool completely first!

Let me know if you enjoyed this recipe and what other donut flavors you are into!

Invest in yourself and create healthy balance with your nutrition. Contact me today to explore coaching.

Disclosure: as an amazon associate I earn from qualifying purchases. This supports keeping the website ad and pop-up free.

Posted on by

Golden Protein Egg Crepes

Egg Crepes
Golden Egg Crepes

Perfect for a quick breakfast, these golden protein egg crepes use only a few natural ingredients and can be made sweet or savory.

With minimal cooking time you’ll have three healthy, golden protein egg crepes ready to fill however you wish. I’ve been making these regularly for breakfast on the weekend and prepping a few extra for during the week. they refrigerate well and can be microwaved for a few seconds for re-heat. Filling possibilities are endless. The pictured crepes are filled with yogurt and mango puree.

Any flour will work for this recipe, regular white, whole wheat, gluten free, etc. For sweet crepe filling, I recommend adding a pinch of cinnamon and small splash of vanilla extract to the batter. You could also add peanut butter powder or coco powder to change up the flavor.

A few filling ideas:

  • Savory (omit cinnamon) ground turkey/turkey sausage, tomato, spinach, and feta.
  • Pickles and some lean deli turkey or ham, dip in mustard
  • Sweet: Greek yogurt + fruit puree
  • Plain with a smear of peanut butter!

Ready to improve your eating habits and strive for new goals? Get started with nutrition coaching.

Follow me on Instagram or Facebook for more recipes and tips.