First I took about 1 tbsp of coconut oil and put in pan. When that was melted, I added about 1/4 cup of diced apples and sprinkled some cinnamon on top and sauteed until soft.

Then I mixed together 3 egg whites and one whole egg along with 2 tbsp of oats into a bowl.

Then I poured the mixture on top of the eggs and continued to scramble up the eggs.

And it comes out nice and toasty. I then added about 1tbsp of plain yogurt. You could also add 1 tbsp of sugar free syrup if you prefer it to be more sweet.

Quick and easy post workout meal! Enjoy!

Do you have a quick and easy favorite post workout meal? Share below….

(photo courtesy of flickr)

I thought I would share one of my favorite post workout meals. Why do I call it a post workout meal? Because it has complex carbs (oatmeal) in it, and right before or after a workout is when you want to eat your higher, more complex carbs.

Instant French Toast in a Bowl

1 cup of egg beaters (I use 2-3 egg whites)
1/2 cup of dry rolled oats
pinch of cinnamon
2 tsp coconut, hemp or olive oil
drop of maple extract (sometimes I use sugar free maple syrup)
pinch of stevia or preferred sweetener

Preheat pan with olive oil and mix remaining ingredients in bowl. Pour into pan and stir occasionally. It it is too dry, you may add little bit of water to soak up the oats. It should look scrambled when it is cooked fully. If needed add a little bit of pure maple syrup or sugar free syrup and some berries!

1 whole egg

3 egg whites

1/3 cup oats

1tsp cinnamon

stevia to taste

Mix all in bowl and pour into pan. Continue to cook like scrambled eggs. Get 1/3 cup frozen blueberries and microwave until melted. When egg mixture is done, put on plate. Top with 1/3 cup plain yogurt and blueberries! Very yummy! You could also add sugar free syrup, but I really liked the yogurt and blueberry combo on mine this morning.

Have a favorite healthy breakfast recipe you would like to share? Send me an email and Ill post it for you!

These protein pancakes have been my staple post workout meal. I have tried many different recipes, but my latest has been from the Precision Nutrition System. I noticed they are having a $50 off plus some bonuses. If you are struggling with nutrition and recipes..this system ROCKS! I love all these books!

Anyhow..so back to the protein pancakes. The first time I made these, I played with the recipe, as I always do. they didn’t end up right. They were runny and gross! So then, I followed the recipe to a tee, except for substituting oat flour (ground up oats) for whole wheat flour and I added about 1TBSP of SF chocolate pudding. OH and I added about 1tbsp of unsweetened cocoa. (Can you tell I wanted some chocolate pancakes? LOL)

So here is the recipe for you to try….

1 cup whole wheat pancake mix

2 heaping scoops of vanilla whey protein powder

3/4 cup low fat cottage cheese

3 egg  whites

3tbsp flax seeds

1/4 cup water

Mix all in bowl and cook in skillet over medium heat! I melted frozen blueberries the first time to pour overtop and this morning I put some strawberries, little cottage cheese and about 1tbsp of sugar free syrup into food processor and added on top. So delicious! I have also used peanut butter on top and ate as a snack before.

Give the protein pancakes a try and let me know what topping you choose!