breakfast – Sweat, Love, & Macros

Protein Chocolate Lover’s Mug Cake

Want to satisfy that chocolate craving while also getting in some protein?! Then try out this SUPER easy and freaking DELICIOUS Chocolate mug cake!! Made from 2 ingredients it’s something that can easily satisfy anyone’s sweet tooth 😋

Here’s what you need:

☑️ Duncan Hines “Perfect Size for 1” Chocolate Lover’s Cake

☑️ Quest Chocolate Milkshake Protein Powder (Or another chocolate protein powder that’s good for baking! Not all protein powders are created equal!

It’s funny because these mug cakes are advertise as the “perfect size for 1” but looking at the macros for one cake (300 kcal 4P/53C/9F) I would say that’s a dessert maybe better split into ✌️😆 so that’s what I did…and then I added whey protein for more dessert volume and also to help make this a satisfying AND satiating dessert! Because protein is slow digesting compared to carbs, this is something that you could even have for breakfast (like i did 😜) and it could give you great energy for the day! So here’s exactly how I made it 🙂

☑️ Poured half of the Chocolate Lover’s Cake mix in a mug (I used a scale to weigh that it was half a serving of 36g) and dded a scoop of Quest Chocolate Protein Powder (mix powders together) and then add 3.5 tbsp of water. The mix will be pretty thick!

☑️ Add mix to a microwavable glass mug and microwave for 1 minute, pause for like 5 seconds, and then microwave for 25 more seconds.

☑️Let cool and enjoy!

Macros: 259 kcal 24P/29.5/5F (Similar to a protein bar!)

I should also note that this protein packed dessert is also only $1.69 to make! I know that the concept is very similar to Mighty Muffins, but those can be $2.50 each AND this version has more protein and less fat 😃 But it was funny because I actually went to buy Mighty Muffins and saw these from Duncan Hines and that “This could be way more cost effective and just as delicious!” so I got these instead 🤗 And I’m not knocking Mighty Muffins AT ALL! They’re good! I just think they can get a bit pricey.

Note: I tried to do a similar recipe (half cake mix and half protein powder) with other Duncan Hines Perfect Size for 1 flavors and it DID NOT work! I’m not sure if it’s because my protein powder wasn’t good for baking (it’s not quest) or if the flavors that aren’t chocolate (I tried the Birthday Cake and Blueberry Muffin) just don’t mix well with the powders or if I just need a better protein powder to mix it with 🤔 Hoping to get some Quest vanilla powder to try out with it and I’ll keep you updated!

Vegan Chocolate-Peanut Butter-Banana Pancakes & Waffles

Chocolate, peanut butter, and banana pancakes and waffles…that are vegan?! 😳😍🤤👌

I used this vegan protein smoothie powder from Vega mixed with banana, peanut butter, and almond milk to make them!

20g Peanut Butter mixed with 3/4 cup almond milk and 1/2 tsp of baking power

Cooked mini pancakes in a skillet and mine waffles in my mini waffle iron.

Macros: 365 calories 36P/29C/12F for the whole plate!

PB&J Protein Bagel

Such a yummy and quick breakfast!

1 P28 Protein Bagel

2 TBSP Peanut Butter

60g Cranberry Jelly

100% Delicious!!

Honey Crisp Apples with Peanut Butter Yogurt Dip

Love this combo for Post-Workout Protein & Carbs 🍎💪

200g honeycrisp apples

200g nonfat Greek yogurt

15g Protein Peanut Butter Powder from Betty Lou👍

Peanut Butter Protein Toast

2 tablespoons of Trader Joe’s Crunchy Peanut Butter with Flax and Chia Seeds spread on 2 slices of P28 bread 😋🙌🥜

P28 foods are packed with protein (28g for 2 slices of bread) so it makes it easy to enjoy well balanced toast without having to add on any other type of protein 👍 their bread is a lot more dense though so I like to toast it to make it super crunchy instead of chewy👌

Protein French Toast with Crunchy Peanut Butter

Seriously OBSESSED with egg white French toast with crunchy peanut butter 🤤🍞🥜🍞🥜🍞🥜🍞🥜🍞🥜🍞🥜

This can also essentially just be made into peanut butter sandwiches with French toast bread 😛

Either way this combo is bomb 💣 so I thought I would share 👌

First, white bread is not the enemy 🙅🏼 as long as you’re getting fiber and other nutrients throughout the day. The reason multigrain or wheat bread is “better” is because it is higher in nutrients and fiber, but since my fiber goal will be hit with my other meals (and also getting 3g of fiber from the pb) then I’m actually wanting to enjoy foods with less fiber so I can avoid stomach discomfort. 👍 With that being said, you can totally enjoy this recipe with multigrain, wheat, or any kind of bread also😃😉

So you guys know I LOVE to preach about volume eating, so cutting off the crusts of bread (which is the denser part) allows me to get 6 pieces of French toast for the same amount of grams as 3 slices of bread with crust 👌 and since this bread was only $.85 (from Aldi) I don’t mind tossing the crusts.

The rest of the process is pretty simple by just pouring egg whites and mixing with cinnamon in a flat bowl, dipping bread in the mixture, and then cooking it on a medium heat flat pan. Then I just spread what comes out to 2 tbsp of PB on each slice and enjoy 😋😋 The reason I love to use egg whites for this recipe instead of regular eggs is because not using the yolks saves so many fat macros for peanut butter! 🙌

And I loveeee the crunchy pb with flax and chia seeds I used from Trader Joe’s🙌 adds such a great texture 😛

Cheesy Egg White Potato Breakfast Burrito

LOVE this Cheesy Egg White Potato Breakfast Burrito 🥚🧀🥔🌯

Egg whites with white potato, cheese, hot sauce, and a flour tortilla comes to only 304 calories with 29g of protein, 34g of carbs, and 6g of fat! 😍🙌👏

You guys this is a reason I LOVE flexible dieting SO MUCH!!! If you want a breakfast burrito the just eat one and make it fit your macros!!! No regrets or feeling like you “cheated” on your diet! If you would have asked me a few months ago if I wanted a breakfast burrito I would have thought it was a “bad” food with too many carbs! That white potato and a flour tortilla were bad for me and would lead me to gaining weight! I’m glad I know better now and I know about macro counting AND balance! The portion of this burrito was great for me and I got to enjoy TWO carb sources 😱😍🙌 Yes, they’re mini portions (30g potato and a small tortilla) but they fit my macros and totally satisfy my burrito craving! 🌯🌯😋😋

It’s all about finding a balance between eating what you love and eating what will best nurture your body. If you restrict too much on a certain diet it can lead to bingeing or having a negative relationship with food 😕 There are NO “good” and “bad” foods, there are just different levels and types of nutrients, and finding that balance is key to fitness success and overall happiness 🔑🔑🔑🔑🔑

Cheesy Zero Carb Breakfast

Zero Carb Breakfast?!😱🍳🧀

Some questions people may be having:

🥚Is this keto? Nope. [only 30% fat]

🥚Are carbs bad? 1000% Nope!!

🥚Is this a magical fat loss breakfast? Lol… no

🤔So then why am I having a zero carb breakfast? Because it fits my macros 😃

Ever run out of carb macros but still needed to fit in some protein and fat? Yea, that was me a couple times last week 😅 and egg whites and cheese got me to hit my numbers 🙌🙌I’ve previously enjoyed this meal as a macrocap but I’m had it here as breakfast to save most of my carbs for before and after my workout 💪💪

You could almost call this like a macro friendly cheese danish 🤣 the way I wrapped the egg whites around the cheese. The trick is low and slow cooking the egg whites for a few minutes and then adding on the cheese for only a minute. The ultimate trick is to get low fat cheese so that you can have a lot of cheese and feel like you’re being naughty 🤤 I also (of course) topped mine with some 0 kcal chile lime seasoning from Trader Joe’s because it just makes any dish even better 😋

Stay Cheesy Friends!

Macro Friendly French Toast Sticks

You guys…I can’t even handle this one 🤤🤤 I seriously loveee French Toast Sticks! I remember being a little girl and getting them from Burger King 😃 but OH EM GEE those ones are deep fried and not packed with lean protein and healthy fats like these are 😍🙌 macros listed are for 11 sticks🍞and 11 Sticks from BK is 836 kcal 11P/108C/40F 😳

Ingredients: 🍞90g cut white bread (about 5 slices)

🥚80g egg whites

🍳2 whole eggs

🥚4g vanilla protein powder

🥛1 tbsp @drinkorgain protein almond milk

💥Dash of cinnamon

🥜Topped with 1.5 tbsp of Chocolate pb2 drizzle .

Instructions: