Protein Cinnamon Rolls

April 16, 2012

4 bites is one 4oz serving

  • 1 scoop cinnamon roll whey protein (if you don’t have cinnamon roll protein use 1 scoop vanilla and 1 tbsp cinnamon)
  • 3-4 tbsp water

Mix together in a coffee mug (must be a mug) and microwave for 45 sec. Roll cinnamon roll onto plate and may top with sugar free syrup or 1-2 tbsp of non fat yogurt.

Cinnamon Roll

March 21, 2012

Serves 1

  • 1 scoop Myofusion Cinnamon roll (if you don’t have this flavor use 1 scoop of your favorite vanilla protein and add 1 tbsp cinnamon)
  • 4 tbsp pasteurized egg whites
  • 1 tbsp water

Mix together in A COFFEE MUG and microwave at 45 sec. Top onto a plate and you may use sugar free syrup or greek yogurt to top.

Protein Waffles

January 13, 2012

Serves 1-2

  • 1/2 cup egg whites (equals 4 whites)
  • 1/2 cup oatmeal
  • 1/2 scoop whey protein flavor of your choice (vanilla, banana, choc pb)
  • Salt and sweetener of your choice (optional)

Mix all ingredients together in a bowl and then cook on a waffle maker until done.

Egg White Muffins (Sweet and Savory)

Serves 1-2

  • 3/4 cup liquid egg whites (equals 6 egg whites)
  • Salt and pepper as needed
  • Chives or herbs (2 tbsp)- for the savory recipe
  • 1 tbsp cinnamon- for the sweet recipe
  • 1 tbsp sweetener of your choice-for the sweet recipe

Savory egg muffin- mix egg whites, salt, pepper, chives and herbs together in a bowl. Spray Pam cooking spray onto mini muffin pan and pour the egg white mixture into muffin tins. Bake at 350 degree for 30 min or until done.

Sweet egg muffin- same thing as above but add cinnamon and sweetener instead of herbs.

Protein Pancakes

Serves 1

  • 4 egg whites
  • ½ cup oatmeal
  • 1 tbsp cinnamon and splenda (sweetener of your choice)
  • ½ scoop vanilla whey protein powder (optional)/li>
  • PAM cooking spray

Mix all ingredient together in a bowl or blend in a blender. Cook on nonstick skillet or griddle like you would a pancake. It is done when sides begin to bubble and then flip. Enjoy with sugar free syrup!

Egg White Muffin Melt

December 17, 2011

Serves 1

  • 3 egg whites
  • 1 whole grain English muffin (eat half for weight loss or lower calorie option)
  • ½ cup spinach
  • 1 oz reduced fat or fat free cheese
  • 1 slice tomato
Scramble whites, cover half of muffin with spinach and the other half with cheese. Toast till cheese is melted. Add egg and tomato.

Mexican Eggs Scramble

Serves 1

  • 3 egg whites
  • ¼ cup black beans
  • 1 oz fat free cheese
  • 2 tbsp salsa
Scramble eggs with beans (drained and rinsed) and 1 oz cheese. Top with salsa. Enjoy!!

Eggs Ole

Serves 1

  • 1 whole egg and 2 egg whites
  • 2 tsp salsa of your choice
  • 1 tbsp guacamole or fresh avocado
Crack eggs into preheated nonstick skillet. Cook eggs till done and top wit remaining ingredients. Have a side of oatmeal to make this a complete breakfast!!

Pumpkin Pie Oatmeal

Serves 1

  • ¾ cup water
  • ¼ cup old fashioned oats
  • Pinch of cinnamon
  • Pinch nutmeg
  • 1/8 cup canned pumpkin, unsalted
  • 1/8 cup sliced almonds
  • ½ scoop vanilla protein powder (3 tbsp water mix in)
  1. In a small pot, bring water to boil. Add oats, cinnamon and nutmeg. Let cook about 7-10 min until liquid is absorbed.
  2. Once liquid is absorbed stir in pumpkin, almonds and sweetener (if desired)…set aside.
  3. Combine 3 tbsp water and protein powder in a separate bowl. Pour over oats and enjoy!!

Nutty Apple Blueberry Granola

August 20, 2011

Serves 6

  • 2 cups oats (whole grain or quick cooking)
  • ¼ cup ground flaxseeds
  • ¼ cup canola oil
  • 1/3 cup honey or agave nectar
  • ½ cup walnuts, roughly chopped (may use other type of preferred nut)
  • Cooking spray
  • ½ cup dried apple slices, diced
  • ¼ cup dried blueberries
  1. Preheat oven to 300. In a large bowl, combine first 5 ingredients, stirring well and until mixed and coated.
  2. Spray cooking spray on a large cookie sheet and spread mixture onto it. Bake for 40 min, stirring after every 10. When done, add dried fruit and mix to combine.

Enjoy over non fat yogurt or cottage cheese. Or eat on it’s own.

Asian Scrambled Eggs

  • 1 tsp garlic, chopped
  • 1 tsp peanut oil or olive oil
  • ½ cup mushrooms, chopped
  • 5 snow peas, quartered
  • ¼ cup red bell pepper, chopped
  • ¼ cup green onion, chopped
  • 1 ½ tsp reduced sodium soy sauce
  • 3 egg whites, plus 1 whole omega
  • 3 egg, beaten
  1. In a skillet or omelet pan, brown garlic in the oil. After a couple of min. add mushrooms, peas and peppers.
  2. Stir fry mushrooms till brown and lose most of their moisture. Add chopped green onion. Cook for another couple of minutes while drizzling soy sauce over mixture. Remove veggies from skillet.
  3. Add eggs, when eggs start to cook and bubble around edges stir until scrambled. Just before eggs are cooked, add veggies and mix. Enjoy!

Egg White Muffins

August 19, 2011

  • 3/4 cup liquid egg white (equals 6 egg whites)
  • Salt and pepper as needed
  • Chives or herbs (2 tbsp)- for the savory recipe
  • 1 tbsp cinnamon- for the sweet recipe
  • 1 tbsp sweetener of your choice- for the sweet recipe
  • ¼ tsp cumin
  1. Savory egg whites-mix egg whites, salt and pepper and chives or herb together in bowl. Spray Pam cooking spray onto mini muffin pan and pour the egg white mixture into the muffin tins. Bake at 350 degree for 30min or until done.
  2. Sweet egg whites- same thing as above but add cinnamon and splenda instead of herbs.
  3. Serve with a bowl of oatmeal or 1 slice of Ezekial break topped with 1 tbsp peanut butter.