Warm Apple Crumble for One

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This supportive recipe makes a delicious breakfast or snack.  You can adjust the toppings to fit your mood and pantry.  I used a full Tablespoon of coconut oil in mine–delicious!  But it can be replaced with 1 tsp coconut oil & 2 tsp of almond milk to keep the snack under 300 calories.

Chop 1 tart apple (peeling optional) and place In a LARGE mug or microwaveable safe bowl.  Toss with 1 Tbs vanilla protein powder, 1/2 tsp cinnamon and 2 tsp water.

In a smaller bowl combine: 1 Tbs vanilla protein powder, 1 Tbs peanut or almond flour, 1 Tbs rolled oats, 1 Tbs slivered or sliced almonds, 1 packet Truvia or 1 tsp Gentle Sweet and 1 Tbs coconut oil.

Microwave for 30 seconds to soften the coconut oil and stir it in.

Spoon the topping over the apple mixture and microwave on high for 2-2 1/2 minutes. Or until apples are softened.  Cool slightly before eating so you don’t burn your tongue.

This is also delicious with a scoop of no-churn protein ice cream :).

Apple Crumble for One

1 tart apple, chopped

1 Tbs Vanilla Protein Powder

1/2 tsp ground cinnamon

2 tsp water

Topping: 

1 Tbs Vanilla Protein Powder

1 Tbs Peanut Flour

1 Tbs Rolled Oats

1 Tbs Sliced or Slivered Almonds

1 packet Truvia or 1 tsp Gentle Sweet

1 Tbs Coconut Oil, melted

Combine apple with protein powder, cinnamon and water in the bottom of a large microwaveable mug.  Combine topping ingredients in a separate bowl and spoon over the top.  Microwave on high for 2 – 21/2 minutes or until apples are tender.

353 calories; 19g fat; 23g net carbs; 16g protein

Reduced fat version: 274 calories; 10g fat; 23g net carbs; 16g protein

Topping variations:

Replace any Tbs of dry topping for one Tbs of the following:

Flax meal, unsweetened coconut flakes, almond meal, sunflower seeds, pumpkin seeds, chopped pecans, cacao nibs, oat fiber, psyllium husks, brown rice bran, wheat germ

Fitness Friendly Strawberry Shortcake

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Fitness Friendly Strawberry Shortcake

Strawberry shortcake is generally accepted as a dessert, but I can’t think of a single reason why it can’t be breakfast.

I’m featuring the regular recipe for Strawberry Shortcake on my GroceryShrink blog.  I make both this one and the fitness version and bake them in the same oven.  Three of us need the Fit Mama version and the other 5 need the regular one, so that’s the perfect compromise.  You can see the difference in how they look below.  The Fit Mama recipe also happens to be gluten free.

Healthy and Regular shortcake side by side

The one on the left is regular, the one on the right is Fit Mama.  (The regular one is darker because I put it in the oven to bake while I was spreading the Fit Mama one in it’s pan and it got a few extra minutes.)

Strawberies Kwik Kut

I sprinkle my strawberries with Truvia to help bring out their natural sweetness. I use 1 packet per pound but you can adjust that to taste.  Truvia helps them juice a little, but not as much as sugar does.

Kwik Kut Strawberries

There are many ways to chop the strawberries, but I use a kwik-kut.  That’s what my mom used and her mom before her.  It doubles as a biscuit cutter and saves room in the drawer.

We used real whipped cream on ours, but you could use whipped coconut cream or even Cool Whip if you prefer.

Fit Mama Strawbery Shortcake

Fit Mama Strawberry Shortcake

1 1/4 cup Trim Healthy Mama Baking Blend*

2 tsp baking powder

2 Tbs Trim Healthy Mama Gentle Sweet or 1/4 cup Truvia

3 Tbs butter

2 Tbs Coconut Oil

1 egg

2/3 cup unsweetened vanilla almond milk

Preheat oven to 400 degrees. Combine baking blend, gentle sweet, and baking powder in a bowl.  With a pastry cutter cut in butter and coconut oil.  In a small bowl beat egg and almond milk.  Stir into baking blend mix until moistened.  Spread into a greased 8″ round pan. Bake for 15-18 minutes or until golden on the top.  Let cool in the pan for 15 minutes, then carefully remove to a serving dish.

Carefully cut the round into 8 wedges.  Split the wedge (it will be crumbly, so move slowly) and fill with whipped cream and chopped strawberries.

Nutrition facts for just the cake portion: 1/8 of the cake = 123 calories, 11 g fat; 3g net carbs; 5g protein

The regular recipe has: 265 calories; 14g fat; 30g net carbs; 5g protein

*If you don’t have baking blend on hand you can substitute this:

1 cup oat fiber; 1/2 cup ground flax meal; 1/2 cup almond meal; 1/2 cup coconut flour; 2 tsp xanthan gum or glucomannan powder

 

Chocolate Waffles with Blueberry Cream

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Chocolate Waffles with Blueberry Sauce

These waffles are very filling and full of protein.  It tastes like there’s no way this could be healthy, but it is.  This meal isn’t super low in calories but I have had success with it as part of a fat reduction muscle building program.

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Chocolate Waffles with Blueberry Cream

Ingredients

  • 2 Tbs Flax meal
  • 1 Tbs protein powder (or almond flour or more flax meal)
  • 1 Tbs unsweetened cocoa powder
  • 2 packages Truvia (or 10 vanilla stevia drops)
  • 1/2 tsp baking powder
  • pinch salt
  • 1 Tbs melted coconut oil
  • 1 Egg
  • 2 Tbs water (or unsweetened almond milk)

Instructions

  1. Combine all ingredients and pour into a preheated waffle iron. Cook for one waffle cycle . This makes 1 huge George foreman waffle or 2 smaller Belgium waffles.
  2. Top with 1/2 cup plain Greek yogurt stirred with 1/2 cup thawed wild blueberries and a few drops of vanilla stevia.
http://www.centsablyfit.com/chocolate-waffles-with-blueberry-cream/

Total calories 390;  Net carbs 25g; Protein 19g; Fat 25g

When I have this for breakfast I either plan in a good workout or make my mid-morning snack a little smaller.  For example I had this for breakfast and had a Fiberwise drink (30 calories and very filling) with protein hot chocolate 78 calories and 14 grams of protein (My protein hot cocoa is just a packet of Swiss Miss diet hot chocolate and a scoop of THM collagen.)

Low Carb Chocolate No Bake Cookies

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Two no-bake treats from our high school cafeteria had students lining up:  Peanut Butter Cheerio Bars and Chocolate No Bake Cookies.

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Fudgy and rich no bake cookies are an important part of childhood.  The trouble is, if I make them, I eat them.  My body doesn’t respond well to these luscious gems anymore.  I gain weight just being in the same room with them.  It took me awhile, but I finally developed a good substitute.  I can make these for me and be satisfied while the growing kids eat the real deal.

I’m not a huge coconut fan, but the toasted thicker flakes are not papery and just good.

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Low Carb Chocolate No Bake Cookies

Ingredients

  • 1/4 cup coconut oil
  • 1/4 cup butter
  • 1/4 cup unsweetened cocoa powder
  • 1/2 tsp salt
  • 1/3 cup peanut flour
  • 2 Tbs almond milk
  • 1 tsp vanilla extract
  • 1 cup Xylitol or 1/2 cup THM Gentle Sweet
  • 2 Tbs Peanut Butter
  • 2 cups unsweetened coconut flakes, toasted (bigger than shreds)

Instructions

  1. Melt butter and coconut oil together, mix in cocoa and salt. Remove from heat and stir in peanut flour,almond milk, xylitol or gentle sweet, and peanut butter. Stir in vanilla extract and then toasted coconut flakes.. Drop by spoonfuls onto wax paper and freeze.
http://www.centsablyfit.com/low-carb-chocolate-no-bake-cookies/

THM Friendly Chocolate Orange Oatmeal Custard

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orange choclate oatmeal custard

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THM Friendly Chocolate Orange Oatmeal Custard

Yield: 1 serving

Calories per serving: 204

Fat per serving: 4

THM Friendly Chocolate Orange Oatmeal Custard

Ingredients

  • 3/4 cup unsweetened vanilla almond milk
  • 1/2 cup egg whites (2 large or use liquid egg whites)
  • 1 Tbs cocoa powder
  • 1/2 tsp orange zest
  • 1 Tbs xylitol or desired sweetener
  • pinch of celtic sea salt
  • 1/4 cup oats (I used quick oats, but you could use Old Fashioned or Gluten Free)

Instructions

  1. Whisk everything together while cold in a small saucepan. Then cook and whisk over medium heat until thickened. Taste and adjust sweetener. (I added 8 more drops of liquid stevia.)
  2. Opt: Garnish with 1 tsp mini chocolate chips

Notes

22g net carbs; 18g protein; 5g fiber, 4 g fat

http://www.centsablyfit.com/thm-friendly-chocolate-orange-oatmeal-custard/

Cookie Dough Oatmeal

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cookie dough oatmeal

1/3 cup rolled oats

2/3 cup unsweetened vanilla almond milk

2/3 cup water

1 egg

English toffee stevia drops to taste (I use 10)

dash of salt

1 Tbs peanut butter

1 tsp mini chocolate chips

Beat oats with almond milk, water and egg until smooth.  (To avoid egg chunks forming, beat well before adding heat and continue to beat while cooking.)

Cook over medium heat while stirring until thick.  (It will make an oatmeal custard)

Remove from heat and stir in stevia, salt, and peanut butter. Sprinkle with chocolate chips

319 calories; 18g fat; 26 g carbs; 4 g fiber; 15 g protein

Choose Your Challenge Meal Plan

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The challenge starts Monday and I’m getting ready!  We’ve been brainstorming meal options for our success.  I do the best when I have all the ingredients on hand to make anything on the list, then just choose what sounds best in the moment. All of these meals go together in just a few minutes so I can make something for myself and cook the family a traditional meal without much stress.

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Cookie dough oatmeal–yum!

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Pepper and Onion Egg Hash

Breakfasts:

  1. Chocolate Flax Waffles topped with stevia sweetened Greek yogurt and blueberries or strawberries
  2. Pepper and Onion Omelet or Hash with steamed eggs
  3. Peanut butter oatmeal and chopped apples
  4. Protein Pancakes toped with Raspberry Applesauce
  5. Green Monkey Smoothie
  6. Cookie Dough Oatmeal
  7. Blueberry Oat Custard

Day-time Snacks:

  1. Tropical protein smoothie  with mango, peaches, pineapple and banana
  2. Chocolate flax volcano muffin
  3. Apples dipped in peanut butter
  4. Cookie Dough Smoothie
  5. Mug Carrot Cake with cream cheese
  6. Chocolate yogurt and Sliced Strawberries
  7. Peanut butter yogurt (with coconut milk) and chopped apples

Lunches:

  1.  Grilled chicken over greens with strawberries and raspberry vinaigrette
  2. Chicken caesar salad with olives (for Heidi, I don’t like olives myself.)
  3. Chef salad with ham, hardboiled eggs, bacon bits and ranch dressing
  4. Southwest salad with taco meat, black beans, avocado, salsa and ranch
  5. Chicken salad with grapes, celery and nuts on a Joseph’s pita
  6. Wild rice chicken salad with avocado, baby carrots, almonds and a lime dressing
  7. BBQ chicken salad: BBQ marinated chicken over mixed greens with pinto beans, carrots and bbq ranch dressing
  8. Egg Salad in a Joseph’s pita

Dinners:

  1. Grilled Salmon; baked sweet potato; steamed broccoli
  2. Asian Cobb salad with marinated chicken; mandarin oranges, cashews, green onions and sesame dressing
  3. Miracle noodle Thai stir-fry (with peanuts)
  4. Chipotle knock-off burrito bowl
  5. Grilled Turkey burgers in a lettuce wrap
  6. Italian Stir-fry:  Italian sausage; gren beans; broccoli; onions, peppers, mushrooms, marinara sauce
  7. Vegetable soup with lean beef

Bedtime Snacks:

  1. Fat burning Frapp (See Trim Healthy Mama)
  2. Cottage Berry Whip (THM)
  3. Chai pudding
  4. Lemon coconut pudding (THM)
  5. Strawberry vanilla smoothie (1/2 cup almond milk; 1/2 cup water; 1 scoop vanilla whey; 1 packet truvia; 5 frozen strawberries.)

World’s Best Protein Pancakes

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World’s Best Protein Pancakes

World’s Best Protein Pancakes

3 pancakes has 20 grams of protein and 243 calories. Add 1/2 cup of applesauce or other fruit for a perfect 300 calorie breakfast

Ingredients

  • 1 cup rolled oats (or quick oats but not instant oats)
  • 3 whole eggs
  • 1 cup 1% cottage cheese
  • 2-4 Tbs milk (I used almond milk) enough to get the blender flowing
  • 1/2 tsp baking soda
  • 1 Tbs stevia blend (I used stevia in the raw.)

Instructions

  1. Blend eggs cottage cheese, and milk on high until smooth.
  2. Add baking soda and stevia, blend again.
  3. Then while blender is going, pour in oats and blend until smooth.
  4. Pour batter into 9 pancakes on a griddle preheated to 350 degrees.
http://www.centsablyfit.com/worlds-best-protein-pancakes/

Fried eggs with onions, peppers and bacon

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eggs with peppers onions and baconPeppers onions and bacon

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Fried eggs with onions, peppers and bacon

Fried eggs with onions, peppers and bacon

184 calories; 1g carbs; 13g fat; 14g protein; 0g fiber

Ingredients

  • 1/2 cup frozen pepper and onion blend 4 calories
  • 2 Tbs real bacon pieces 40 calories
  • 2 large eggs 140 calories

Instructions

  1. On a seasoned preheated skillet or griddle make two piles of vegetables and bacon.
  2. Cook until heated through.
  3. Crack an egg over each pile and season to taste with salt and pepper.
  4. Flip when cooked halfway through and cook the other side.
  5. I served mine with whole grain bread and jam (nutrition info not included for these.)
http://www.centsablyfit.com/fried-eggs-with-onions-peppers-and-bacon/

Greek Yogurt with Coconut Milk and Berries

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Greek Yogurt and Blackberries

Sometimes Greek Yogurt feels a little dry and heavy to me, especially the 0% fat versions.  But I love that it’s nearly lactose free and that it’s so high in protein.  Stirring in a small amount of full fat coconut milk, makes this mixture light and fluffy–almost like mousse, and gives it more hunger relieving power.  Sweeten to taste as you wish (I like Truvia) and use seasonal berries.  There was a great sale here on fresh blackberries, but usually in the winter I thaw out some wild blueberries from Costco.

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Greek Yogurt with Coconut Milk and Berries

Greek Yogurt with Coconut Milk and Berries

257 calories; 16 net carbs; 10g fat; 20g protein; 8g fiber

Ingredients

  • 3/4 cup (6 oz) Greek Yogurt 98 calories
  • 1/3 cup full fat coconut milk 90 calories
  • 1-2 packets Truvia
  • 3 oz Blackberries 69 calories

Instructions

  1. Stir together yogurt, coconut milk and truvia until smooth. Top with blackberries.
http://www.centsablyfit.com/greek-yogurt-with-coconut-milk-and-berries/

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