Protein Packed Oatmeal Medley


  • 2 cups raspberries

  • 1 banana

  • 1 cup blueberries

  • 2 cups rolled oats

  • 2 tablespoon honey

  • 2 ½ cups unsweetened almond milk

  • 1-2 scoops of chocolate or vanilla protein powder

  • 1 teaspoon cinnamon, ground

  • 1/2 teaspoon Salt


  • Cook rolled oats. Add honey, protein powder, cinnamon and teaspoon salt to cooked oats. Stir well.

  • Layer raspberries, then banana, and end with blueberries.

  • Pour almond milk into mixture, add to an airtight container, refrigerate overnight. This will likely make more than 1 serving and stores well in the refrigerator for 3-4 days!

  • Heat or eat cold.


Healthy Egg Muffin Cups

Servings 12

50 calories per muffin


·      1 tablespoon olive oil

·      1 cup red, green and yellow bell pepper chopped and measured after chopping

·      2 cups baby spinach - roughly chopped measured/packed before chopping

·      1 cup mushrooms measured before chopping

·      2 cloves garlic minced

·      salt to taste

·      4 whole eggs

·      4 egg whites

·      hot sauce optional for drizzling on top!


1.     Preheat oven to 350 degrees F.

2.     Grease a standard 12-slot muffin pan with cooking spray and set aside.

3.     Heat a large non-stick skillet over medium heat.

4.     Once hot, add in oil, red pepper, green pepper, and onion and sauté 5-7 minutes, or until peppers are tender.

5.     Add in spinach and mushrooms and cook for an additional 2 minutes.

6.     In the last 30 seconds, add in minced garlic.

7.     Season with salt and remove from heat.

8.     Crack eggs/egg whites into a large 4 cup measuring cup and whisk together.

9.     Stir in cooked veggies.

10. Pour the egg/veggie mixture evenly into the prepared muffin pan.

11. Bake for 15 minutes, or until the tops are firm to the touch and eggs are cooked.

12. Cool slightly and serve immediately!

13. Leftovers can be stored in an airtight container in the fridge for about 4 days.

14. These may also be frozen.

15. To reheat, pop them in the microwave until warm.

Recipe Credit: Show me the yummy

Oatmeal Blueberry Yogurt Pancakes

Servings 2


·      1/2 cup gluten free rolled oats

·      1/2 teaspoon baking powder

·      1 container (5.3 oz) blueberry or vanilla bean yogurt

·      1/2 medium ripe banana

·      1 egg

·      1/2 teaspoon vanilla

·      1/3 cup fresh or frozen blueberries, plus more for serving


Place all ingredients except fresh blueberries into a blender; blend until smooth. You may need to add a teaspoon or two of almond milk if batter is way too thick.

Set batter aside to thicken up for a few minutes. If batter is too thin, add a tablespoon or two more of oats and blend again.

Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add a few blueberries on top.

Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 4 pancakes.

Recipe credit: