Protein Packed Berry Muffins      


2 large egg whites + 1 whole egg

1/3 cup rolled oats, measured dry

1/2 cup blueberries 

¼ cup all-natural unsweetened applesauce (or pureed pumpkin)

¼ tsp ground cinnamon

¼ tsp raw local honey


Set oven to 400°. Mix all ingredients in a medium sized bowl. Add mixture to a single mini loaf pan. Place in oven, bake at 400 degrees for 15-20 minutes or until done (test with toothpick, done when it removes clean).

Bake in Bulk to Save Time

Try baking a batch of these healthy protein packed muffins during your downtime; you’ll have a quick and clean breakfast on hand for the entire workweek.

* Bake: Use a 6-cup jumbo muffin pan to prepare. Bake at 400° for 30-35 min. (check with toothpick at 30 min.) *Making batter in bulk isn’t recommended. For best results make the batter for each muffin according to the recipe above and pour into a single muffin cup.

* Freeze:  Allow muffins to cool completely. Store muffins in a Ziplock freezer bag. Place in freezer. The muffins can remain in the freezer for up to 3 months.            


Sweet Potato Pancakes


4-6 oz. mashed sweet potato

2 whole eggs

1 TBSP coconut or almond flour

1/4 tsp vanilla

1/4 tsp cinnamon

1/4 tsp baking powder

1 tsp coconut oil


1. Add coconut oil to a skillet, heat over medium heat

2. Add all other ingredients together in a bowl and mix

3. Drizzle 1/4 of the batter onto the skillet in an individual dollop. Let cook until it bubbles on the top and then flip and allow to cook for another minute or so. Remove to plate when done.

4. Repeat step 3 for more pancakes. (Add more coconut oil to skillet if necessary)

5. Serve with a dash of cinnamon and/or berries and a drizzle of honey or maple syrup.


  • Bake your sweet potatoes in bulk ahead of time.

  • Make the batter the night before and keep covered in the fridge.

  • Pour entire recipe into a jumbo sized muffin tin or mini-loaf tin and bake in the oven at 400 degrees for 25-30 minutes the night before. Test with a toothpick to see if it’s done. Lasts 2-3 days in the fridge.

Chocolate Cinnamon Raisin French Toast


1 slice of Cinnamon Raisin Ezekiel Bread

1 whole egg

¼ scoop chocolate protein powder

½ tsp ground cinnamon

½ tsp vanilla extract

¼ tsp Stevia or honey


1. Mix all ingredients except bread in a medium sized bowl.

2. Soak bread in mixture for about 5 minutes (Be sure to soak both sides)

3. Spray skillet with nonstick cooking spray.

4. Add bread to skillet, cook over medium heat

5. Heat both sides until golden brown.

Overnight Chia Pudding

Courtesy of:

(Makes 4 servings)


3/4  cup chia seeds

4 cups of almond milk

¼ cup of honey or maple syrup

2 tsp vanilla extract

2 tsp ground cinnamon

Sliced banana (optional)


  1. Combine all ingredients except banana in a large bowl. Whisk together.

  2. Divide the mixture between four glass containers with lids and place them in refrigerator overnight

  3. Enjoy chilled. Add sliced banana on top
    * Can remain in airtight container for up to 4 days.

Inflammation Busting Oatmeal 


⅓ cup gluten-free rolled oats

¼ tsp organic alcohol free vanilla bean extract

½ tsp cinnamon

¼ tsp turmeric powder

¼ tsp nutmeg

½ tsp grated ginger root

1 tsp ground flaxseeds

1 cup filtered water


Cook on Stove Top: Bring water to a boil. Add in oats. Cook on medium heat for about 3-5 minutes. Stir in ginger root, flax seeds, and spices. Continue to cool for 2-3 minutes. Option to add 1 tsp raw honey and splash of unsweetened almond milk.

Post-Workout Suggestion: Serve with 3 egg whites or add ½ scoop protein powder.