Sunday Healthy meal prep

Eggs are one of my favorite foods. For breakfast, lunch, and dinner. These muffins are perfect on a english muffin, great before or after a workout, and perfect for a low-carb, gluten free snack. The egg base is versatile, too! Optional muffin add-ins include: mushrooms, diced bell peppers, low-fat cheese, basil, oregano, pepperoni, ham, turkey, bacon, zucchini, carrots, tomatoes, cilantro — the list goes on!

INGREDIENTS: I usually think of my favorite omelet ingredients and use those (mushrooms & peppers), but it’s always fun to experiment. These muffins were full of spinach, colby jack cheese, basil, and bell peppers. At only about 60 calories per muffin, I ALWAYS eat two!

DIRECTIONS: Preheat oven to 350 degrees F. Spray 12-cup muffin tin with nonstick cooking spray, you can also line with muffin tins, just make sure you spray the inside of the muffin tins. Fill each muffin tin 1/4-1/3 full with veggies and herbs of choice. Add in 1 tablespoon of cheese to each muffin tin. In medium bowl whisk together egg whites, eggs, and milk/yogurt. Fill each muffin to the top with egg mixture, pouring over the veggies already in each tin. Bake for 20-30 minutes or until risen and slightly golden on top. Let cool for a few minutes, then remove from tin.

I also made no bake protein balls to have on hand for a snack!

INGREDIENTS:

  • 1 cup (dry) oatmeal (I used old-fashioned oats)
  • 1/2 cup peanut butter
  • 1/2 cup ground flax seed
  • 1/2 cup chocolate chips
  • 1/3 cup honey
  • 1 tablespoon chia seeds (optional)
  • 1/2 cup protein powder
  • 1 teaspoon vanilla extract

DIRECTIONS:

  1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
  2. Once chilled, roll into balls of whatever size you would like. (Mine were about 1” in diameter.) Store in an airtight container and keep refrigerated for up to 1 week.
  3. Makes about 20-25 balls.
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