Easy Egg Muffins

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Here is the perfect snack to enjoy guilt-free. Each muffin is packed with protein that will fuel your day and support muscle growth. Make a bunch of these and save them in the fridge for snacks-on-the-go.
Servings: 6

Here’s what you need…

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • 1/8 cup of organic shredded cheese
  • sprinkle of salt and pepper
  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease lightly.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

Nutritional Analysis: One muffin equals: 89 calories, 6g fat, 120mg sodium, 1g carbohydrate, .16g fiber, and 7.5g protein.

 

Wild Blackened Catfish

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Any caveman would be proud of this catch! Wild caught catfish is delicate and flaky, with loads of flavor. Catfish contains healthy fatty acids, provides complete protein, is a source of vitamin B-12, and is low in mercury. Pair it with dark leafy greens and some fruit for the perfect caveman meal.
Servings: 4

Here’s what you need…

  • 2 teaspoon olive oil
  • 4 fillets wild caught catfish
  • blackened seasoning (try Cajun’s Choice)
  • 1 lemon, sliced
  1. Preheat oven to 350. Lightly oil a glass pan.
  2. Coat the catfish fillets in the olive oil. Generously apply the seasoning to both sides of each fillet.
  3. Line the fillets in prepared pan, and top with sliced lemon.
  4. Bake for 25-30 minutes, until flaky.

Nutritional Analysis: One serving equals: 160 calories, 9g fat, 120mg sodium, 0g carbohydrate, 0g fiber, and 17g protein.

Vanilla Spice Oatmeal

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Ingredients

  • 3 1/2 cups water
  • 1/4 teaspoon salt, optional
  • 2 cups old-fashioned oats
  • 1/2 cup raisins
  • 1/2 cup walnuts, coarsely chopped, optional
  • 1/4 teaspoon vanilla extract
  • Pinch nutmeg
  • 2 tablespoons dark brown sugar, plus more, to taste
  • 1 cup lowfat milk, divided
  • 1/8 teaspoon ground cinnamon

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Salmon Broccoli Scramble

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Scottsdale Golf Fitness, Personal Training, Fitness By Andrew LLC ScottsdaleSalmon, broccoli and egg whites combine for the perfect protein-packed breakfast. Add a side of avocado for healthy fats and a serving of fruit for a delicious start to your day.
Servings: 2

Here’s what you need…

  • 1 teaspoon olive oil
  • 1 cup fresh broccoli, cut into small pieces
  • 5 egg whites
  • 8oz grilled or smoked salmon, separated into small pieces
  • dash of salt and pepper

Nutritional Analysis: One serving equals: 225 calories, 7g fat, 557mg sodium, 6.5g carbohydrate, 1g fiber, and 33g protein.

Guilt-Free Cobbler

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This recipe makes a perfect fall dessert. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar – this recipe is much lighter, but will satisfy your sweet tooth just as well.
Servings: 1

Here’s what you need:

  • 1 sweet, ripe peach (or apple or pear)
  • coconut cooking spray
  • 1 teaspoon agave nectar
  • pinch of sea salt
  • pinch of freshly ground cinnamon
  1. Wash, peel and pit the peach. Chop into bite-sized pieces.
  2. Pre-heat a skillet over medium-high heat. Spray lightly with coconut cooking spray.
  3. Saute the peach pieces for about a minute, then add the agave nectar, salt and cinnamon. Continue to saute for another few minutes until it turns a deep golden color.
  4. Serve and enjoy immediately!

Nutritional Analysis: One serving equals: 53 calories, .2g fat, 100mg sodium, 13g carbohydrate, 1.8g fiber, and 1g protein.