shake shake shake!

So here is my usual shake I drink everyday. I can get boring with variety so i rarely change things up. The most I'll do is add carrots to this for a thicker consistency and a slightly sweeter flavor but I feel it's plenty sweet already

Anyways here are the ingredients

1 scoop Vanilla NitroFusion Protein Powder
1 organic Banana
1/4 cup raw organic cacao nibs
3/4 cup Trader Joes organic berry blend
1 tbsp Chia Seeds
16 oz Water
8 oz Unsweetened Coconut milk
then a bunch of kale, i dont really measure it at all :P

According to myfitnesspal this is:
622 Calories
73g Carbohydrates
25g Fat
35g Protein
24g Sugar

Hope you enjoy!
I'd love to hear your favorite shakes!

Fall Inspired Pumpkin Protein Shake

Hey Everyone,
In honor of the Pumpkin festivities of fall,
We wanted to share with you all this amazing Pumpkin Protein shake recipe.
It is great for a post workout shake or even a fall morning pick me up!
Hope you enjoy it!

Ingredients

• 5 ice cubes 
• 1 scoop preferred protein powder (I used Vanilla by EAS) 
• 1 cup almond milk 
• 1/2 cup pumpkin puree 
• 1/2 banana 
• 1-2 tbs raw honey 
• 1 tsp cinnamon 
• 1 tsp pumpkin spice 
• Optional: almonds or walnuts

Add ingredients in blender. Place blender on high speed until smooth.
Enjoy it outside overlooking the beautiful changing fall leaves....

Protein Muffin in a Mug

Here is a super simple recipe that me and Nate love! Its really awesome as a late night snack when your craving something sweet. Or even as a perfect breakfast or post workout meal. Feel free to experiment yourselves with this recipe by adding oats, flax, pumpkin, the list goes on!

You will need two the basic ingredients:

1- 1 1/2 scoops whey protein power (any flavor of your choice for this recipe I used vanilla)
2 egg whites or 3 tablespoons egg beaters egg whites (just enough for the protein to be saturated)

Optional: You can experiment by adding any of these fun ideas:
1/2 cup oats
Flax seed
Chia Seeds
Peanut butter
Almond butter
Cinnamon
Stevia (to make it a little sweeter)
Pumpkin Spice
Pumpkin puree
Cocoa Powder
Raisins
Chocolate Chips :)

First add your whey protein into a mug or microwaveable bowl. Then add your egg whites. Microwave for no more than 45 seconds (longer then that will dry out the protein and make it really hard to eat) And thats it! Play around and add any of the ingredients above to make your own protein muffin creation!

My favorite protein muffin is the one that I made here using: vanilla protein powder, raisins, peanut butter, and pumpkin spice!

And some other protein muffin choices are: chocolate protein powder, cocoa powder, stevia, peanut butter, and chocolate chips!

Be sure show us your recipes! And let us know what you think!

Sweet Potato Protein Muffins

Protein muffins a quick and easy healthy snack when your on the go. I made these today and absolutely loved them! 

Feel free to mix it up, try out your own favorite flavors or combinations. 

I call this one the Sweet Potato, Pumpkin, Cinnamon Roll, Protein Muffins! (Basically all the greatest things stuffed into one tin) 

Ingredients: 

1 scoop Vanilla  Whey Protein Powder (I used Gaspari Myofusion Whey Protein in Cinnamon Roll) 

3 Egg Whites or 9 tablespoons of Liquid Egg Whites 

3 Tablespoons of Stevia (this is optional) 

1/4 Cup Canned Pumpkin

Pumpkin Pie Seasoning 

 
1/4 cup Quick Oats3-4 oz Yam **with skin!! (Pre-baked or microwave to super soft texture)

 
1 tsp Vanilla 
Cinnamon

1/2 tsp Baking Powder

Blend all of the ingredients together. Preheat oven to 350 degrees. Bake muffins for 18-22 minutes. Makes around 4-5 muffins. 

Nutrition Facts: Cals: 83, Fat: .5 grams, Carbs: 10.65 g, Protein: 8.3 grams

Hope you all try out this awesome and yummy recipe! These muffins are a perfect quick breakfast for someone on the go. 

Don't forget to let us know what you think!

Simple Sweet Potato Protein Pancakes

Protein pancakes are certainly one of our breakfast favorites. A great sunday morning treat without the guilt! We think they taste even better then regular pancakes!

Sweet Potato Pancakes:

 (Here is a picture of some protein pancakes, they aren't the exact ones we made. We gobbled them up too quickly before we could take a picture! :D ) 

Ingredients:
1 sweet potato (4 oz.)
1/2 cup egg whites
1 scoop vanilla whey protein
1 tbsp. stevia
Vanilla extract
Cinnamon
1 tsp. baking powder

Blend together in blend. Then pour in pan, flip, and enjoy! Its really that simple!

Also feel free to add your own alternatives like coco powder and chocolate protein powder for a more chocolate pancake. If you like pumpkin, swap out the sweet potato for 4 oz of canned pumpkin and use some pumpkin spice as well (this makes a great fall treat) 

Try avoiding using maple syrup with this one. If your craving some syrup feel free to top them off with some almond butter or applesause. You can even make your own berry syrup! Just place some frozen berries (or whatever frozen fruit you like) on the stove (you can add some stevia) then pour over pancakes! Its tastes great! 

Try it out and let us know what you think!