A Grab and Go Breakfast for Every Day of the Week

Mornings are my least favorite part of the day, but sometimes even then I can look forward to them because I know it is time to eat again! I personally tend to have more carbohydrates in my breakfast than most other meals because when combined with protein and just the right amount of fat it gives you the energy you need to tackle the morning. Through in some coffee blends and I can almost look forward to the alarm going off…almost.

These are all simple recipes you can prep the night before your busy morning. They all take very little prep the night before, and little to none the morning of. If you happen to have a convection oven or those blenders with to go cups you can make your morning prep time even shorter!!


Chocolate PB Banana Smoothie

1 cup of almond milk (chocolate almond milk for the less calorie conscious)

1 serving of chocolate protein

½ banana

¼ cup of ice

1 scoop of peanut butter



Turkey bacon eggs

Line a muffin tin with a spinach tortilla

Fill with egg or egg whites

Cover with chopped up turkey bacon

Prep the tin the night before, pop them in the convection oven for 15 mins at 350 while you are getting dressed, grab and go



Turkey bacon avo wrap

1 spinach wrap

2 eggs or egg whites

1 scoop of cottage cheese

1 serving of ricotta cheese

1 serving of turkey bacon

Yes, you do have to cook this, and it is better fresh. If you want to make it the night before, feel free, but it is still a to go!



To go oats

1.5 cups of kefir (for less sugar go plain, use strawberry if you want a bomb breakfast)

1.5 cups of oats

.25 cups of pure maple syrup (you can skip if you use flavored kefir)

2 tsp of sliced almonds

2 tsp granola

sprinkle of Hawaiian salt

This one does not get easier. Just combine all of the ingredients, shake, put in refrigerator the night before, and grab on the way out.



Peanut Butter Quesadilla

Props to www.ambitiouskitchen.com for this guy! Simple yet genius. The recipe below is not the exact original, but it was inspired by the above

1 whole wheat tortilla

1 serving of your nut butter of choice

1 serving of plain greek yogurt

.5 cup of strawberries



Muesli Scones

Props to www.elanaspantry.com for this one! Super excited about this.


2 cups blanched almond flour (not almond meal)

½ teaspoon celtic sea salt

½ teaspoon baking soda

¼ cup dried cranberries

¼ cup dried apricots, cut into ¼-inch pieces

¼ cup sunflower seeds

¼ cup raw sesame seeds

¼ cup pistachios, coarsely chopped

1 large egg, size does matter as dough will not hold together with a small or medium egg

2 tablespoons agave nectar or honey



In a large bowl, combine almond flour, salt and soda

Stir in dried fruit, seeds and nuts

In a small bowl combine egg and agave

Stir wet ingredients into dry

Use your hands to form dough

Shape dough into a 6 ½ x 6 ½ square that is about ¾" thick

Cut dough into 16 squares

Bake at 350° on a parchment paper lined baking sheet for 10-12 minutes




Avocado Smoothie

Props to the queen, www.marthastewart.com for this one

2/3 cup of avo

Lemon juice



1 cup ripe mango

1 cup ice

Soaked chia seeds (optional) The chia seeds are easy to skip, but they are a boost to your health as omega 3 fatty acids.

There are common threads, which I am sure you have noticed. Greek yogurt is a staple in a fit diet. It is delicious, replaces a number of unhealthy foods (sour cream) and high in protein. Another thing, I do not actually measure out my foods. I like to encourage you to think outside the box. When you eat healthy all of the time there are few things more exciting than discovering new recipes. The best way to do that is to experiment, and to constantly look for replacements.

There are sooo many more recipes you can try. My favorite recipe is my go-to, but it is not a grab and go. I have turned some breakfast bowls into smoothies, which makes them to-go. Maybe I will do my next blog on that!

Breakfast is such an important part of health. How you start your day can determine the course of your day. Do little things for yourself, like eating a healthy breakfast. Even if you have not gotten around to exercising yet, you have to eat, you might as well be providing your body the fuel it needs to run properly. Healthy food can be bomb! And it can be cheap! Give it a shot and let me know how it goes. Share this, like this, help encourage or motivate someone today!



Cookie Doe

Cookie Doe


credit: @danicfitness

1 individual nonfat greek yogurt cup

1 tsp of creamy peanut butter

1 tsp of honey

1/4 tsp of vanilla extract

1 tablespoon of mini dark chocolate chips

dash of salt (optional)

Chocolate Oats

Chocolate Oats


credit @ldmorgan09

Chocolate Greek Yogurt

Mix in @lennyandlarrys Double Chocolate Complete cookie and @pbcrave Coco Bananas Peanut Butter

Add bananas or any fruit

B&J Mini Pancakes

B&J Mini Pancakes


credit: @kodiakcakes

1 1/2 cups of Kodiak Power Cakes

1/2 teaspoon of salt

1/4 cup Strawberry MuscleEgg egg whites (muscleegg.com)

1/2 cup unsweetened apple sauce

90 drops of "Berry" Sweet Leaf Stevia (or sweetener of choice)

1 1/2 teaspoon vanilla extract

1/3 cup of milk

3 heaped tablespoons "White Chocolate" Buffcake or nut butter of choice

1 cup chopped strawberries

1/4 cup white chocolate chips

1. Preheat oven to 350 degrees, line 8x8 baking dish with parchment paper or nonstick spray

2. In a large bowl, combine all ingredients except strawberries and white chocolate chips. Stir until smooth. Stir in chopped strawberries and pour mix into baking dish. Sprinkle white chocolate chips on top.

3. Bake for 20-25 minutes

nutritional info: makes 9 servings

145 calories, 5 grams of fat, 18 grams of carbs, 3 grams of fiber, 8 grams of protein (all per serving)

Cookie Dough Cheesecake Brownies

Cookie Dough Cheesecake Brownies


posted by @kodiakcakes but credit @corinanielsen

1 Kodiak Cakes Big Bear Brownie Mix

1/4 cup Chocolate Caramel MuscleEgg egg whites (can sub plain egg whites and add more sweetener)

1 whole egg

2/3 cup vegetable, canola or coconut oil

1/4 cup water

10 oz fat free cream cheese

8 oz 0% plain greek yogurt

1 whole egg

3 tablespoons Vanilla MuscleEgg egg whites (or use plain egg whites and add more sweetener)

1 teaspoon of vanilla extract

1/3 cup of sweet leaf stevia (or other sweetener)

1/4 cup milk

1 scoop Gourmet Vanilla PEScience protein powder

3 tablespoons Walden Farms caramel sauce

1 roughly chopped salted caramel cookie dough simple detour bar (or 1/4 cup of chocolate chips)


1. Preheat oven to 325 degrees and coat a muffin pan with non stick spray or line with cupcake holders (should make 18)

2. In a large bowl, combine brownie mix, chocolate caramel MuscleEgg, whole egg, oil and water. Mix until smooth. Divide and pour into muffin pan.

3. In the bowl of a stand mixer, combined softened cream cheese, greek yogurt, Muscle Egg, whole egg, vanilla extract, caramel sauce, stevia and protein powder. Mix on high for 2-3 minutes until smooth. Pour over brownie mixture and top with chopped detour bar or chocolate chips.

4. Bake for 25-30 minutes until edges have started to come away from the edge slightly but the center of the cheesecake is not fully set. Do not over bake.

18 servings

195 calories, 7 grams of fat, 26 grams carbs, 7 grams protein (using detour bar)


credit: @strivingforstrength22

Prep: spray a ramekin or oven safe dish

throw in eggs/veggies/meat/whatever (get creative!)

add a little salt and pepper, stir together and bake at 350 for 30 minutes

To make it crispy, broil it for a couple minutes at the end



credit: @strivingforstrength22

1-1.5 scoops of @myprotein chocolate peanut butter whey isolate mixed with just enough water to stir and thicken

freeze for 30-45 minutes


Sweet tooth kicking you off the wagon? Video Below!

I have a HUGE sweet tooth, and when you hire a trainer they usually tell you what you cannot eat…which is basically everything, and they expect you to stick to it. Lets be real. You will eat sweets again, the only question is when. Rather than me telling you to ignore your cravings forever, like most coaches, I want to help you find delicious foods that you can fit into your diet, even if it is only occasionally. I cheat on my diet. I would rather cheat with something I can fit into my diet plan comfortably versus going overboard or majorly disrupting my macros. So here you go!

I did a video on protein bars. Go to my YouTube channel to watch it because in it I include the Lenny and Larry Snickerdoodle cookie. It turns out that piece of heaven is not the only thing they make over there at Lenny and Larry’s. Now, I would not recommend everything they, make, which is the point of reviews and testing it out for yourself…which is of course more fun, but also more expensive. A lot of the cookies are misses rather than hits for me, but that is fine because the cookie is better than Oreos. No joke. Really. Try it. However, I just discovered they also have muffins.

Watch the video for the official word on deliciousness, and you are welcome…because these little muffins will change your diet, and your diet can change your life.

So the box of 12 muffins is regular $24.99, obviously round to 25, priced at $2 a muffin, it is kinda high, but technically there are two servings in one, so it really isn’t bad. Especially considering “healthy” items are generally considered specialty and therefore they are able to charge more.

With the 15% off (which is a fairly common discount), you are paying about $1.77 for one muffin, which is of course $0.88 per serving. Considering many people will pay $5 for a latte of ice cream (that can even be conservative) I say it is definitely worth the buy.

Let me know if you try it, especially if you like it!


Nutrition facts for the blueberry muffin


2.5 grams of fiber

7.5 grams of protein

7 grams of fat

21.5 grams of carbohydrates


More reasons to love Lenny and Larry’s!



No artificial sweeteners

No eggs

No cholesterol

No sugar alcohol

Vegetable pasta


There are different ways to cook the noodles. I have followed many different recipes, and even shared some on ig. I had an exceptionally tiring day today, but I was set on making vegetable pasta. The previous recipes I used were time and energy consuming, so I experimented…and it was BOMB! Much easier, faster and more ono. Here we go


2 squash per person (unless you are Hawaiian)


wrap a handful in paper towel

stack the handfuls in a big bowl and microwave for one minute

Unwrap the paper towels

Sautee oil and garlic

Add in the vegetables



            My seasoning is

                        Hawaiian salt






Cook whatever meat you want with it on the side


Do not feel bad buying pasta sauce. We are all busy. You are already making this dish much healthier by preparing the vegetable noodles yourself.


Cook or warm the sauce separately

Add cheese if desired and you are pau!!



zucchini recipes

Cinnamon and Strawberry French Toast

            Calories vary depending on what you use, but my recipes is approximately 300 calories per serving!


Whole wheat bread


Stevia (or whatever your prefer)

Walden farms chocolate and syrup

Egg whites

Almond milk



1.     Mix

a.     Egg whites

b.     Vanilla

c.      Cinnamon

d.     Almond milk

2.     Soak bread

a.     Fry

3.     Once the toast is cooked add strawberries to your plate

4.     Sprinkle on stevia, cinnamon

5.     Heat chocolate and syrup

6.     Pour and enjoy!


cinnamon toast strawberry walden farms