Category Archives: Breakfast

Macro-Friendly Sausage Biscuit Gravy Casserole

I tried this recipe for the first time on Christmas Eve and fell in love! It was such an easy alternative to making biscuits, sausage gravy, and eggs separately and dirtying a bunch of pots and pans. The original recipe was not macro-friendly at all but I knew I could create one that was! So after Christmas I gave it a go and yummy! It’s not the most macro-friendly breakfast option, however it’s one of those comfort food dishes that feels so naughty it can’t be nice. I promise it is! The original recipe has use dump the gravy mixture on the whole casserole but I prefer to make it on the side and top it on the individual servings. That way the portion of the casserole I save in the fridge doesn’t get all soggy. Happy flexible dieting!


First, cut the biscuits into eights and spread across the bottom of your casserole dish.

Top with turkey sausage crumbles.

Top with low fat and fat free shredded cheese.


  • 6 Pillsbury Grands Low Ft Homestyle biscuits
  • 200g Jimmy Deans turkey sausage crumbles, cooked
  • 3 large eggs
  • 150g egg whites
  • 1/2 cup Fair Life skim milk
  • 1 serving (28g) 2% shredded cheddar
  • 1 serving (28g) fat free shredded cheddar
  • 1 packet Pioneer country gravy, prepared
  • Salt & pepper to taste


  • Preheat oven to 350 degrees
  • Cut biscuits into 8 slices, like a pizza
  • Fill the bottom of a 9×13 casserole dish with biscuit slices (lightly grease bottom)
  • Top biscuits with cooked sausage crumbles
  • Top sausage crumbles with cheese
  • Whisk eggs, egg whites, salt & pepper, and milk in a medium size bowl
  • Top the casserole with egg mixture
  • Cover with foil and cook for 45-55 minutes
  • While cooking, make your country gravy
  • Once casserole is finished cooking you can pour gravy on top of individual servings


Macros (per serving, recipe makes 8): 262 calories, 10g fat, 27g carbs, 15g protein

Easy Low Fat Egg White Muffins

Another simple breakfast meal prep option for y’all! I also have freezer-friendly sausage and egg English muffins. If you’re like me, you don’t like spending time every morning cooking breakfast. Making a large batch of breakfast ahead of time makes life much easier in the following days. This recipe is incredibly simple and delicious. Plus, it’s super macro-friendly and low in fat, allowing you to save your fat for something later in the day. I used ham and egg whites to keep the fat low but feel free to do a mix of eggs and egg whites or a different protein. Happy flexible dieting!


  • 12 egg whites (I measured mine from the carton)
  • 3 oz diced ham
  • 42g fresh spinach
  • 50 grams onion, diced
  • 1.5 servings 2% Mexican shredded cheese
  • Oil spray

Preheat oven to 350 degrees. Mix all ingredients in a large bowl except for half a serving of cheese and oil spray. Spray muffin pan and add mixture in, filling each muffin cup about 1/3. Sprinkle egg muffins with remainder of cheese. Bake for 20-25 minutes or until a knife comes out clean in the center of the muffin. Keep these in the fridge for up to 4 days. Enjoy!

Macros (per egg muffin, recipe makes 12): 38 calories, 1g fat, 1g carb, 6g protein

Smoothie Bowls

I have been a bit obsessed with making these smoothie bowls lately. I fell in love with them after trying an Acai bowl from a local place here called The Bowl. I haven’t purchased Acai powder yet but this recipe is still packed with antioxidants and plenty of greens to start your day (or end your night) on the right foot! I actually used to make this smoothie base every single day but am more frequently tossing it in a bowl because the toppings make it that more delicious. The key to a thick consistency is using as little orange juice as possible with lots of frozen berries. Start with the recipe below and if you’d like it a little less thick you can always add more juice.

I’m on maintenance now so I can handle all the carbs but if you’re short on carbs either omit the banana or only use half the amount. This means you can use a little less OJ so start with 3 oz and add as needed. The spinach and berries are so low cal there’s no need to reduce those, plus that’s where you get most of the nutrition from! You can top it whatever toppings please you. A few ideas would be: sliced banana, chia seeds, hemp seeds, other berries, and honey. You could also add protein powder or Greek yogurt to the smoothie base for added protein. Happy flexible dieting!



  • 1 cup frozen mixed berries
  • 30g protein powder (I used Optimum Nutrition whey- vanilla ice cream)
  • 100g banana (omit for drastically less carbs)
  • 2 cups spinach
  • 4 oz orange juice


  • 50g blueberries
  • 25g granola (I used Back to Nature Apple Cinnamon Granola Clusters
  • 10g unsweetened shredded coconut

Macros (for smoothie base): 358 calories, 3g fat, 56g carbs, 28g protein, 8g fiber

Macros (for toppings):  209 calories, 10g fat, 25g carbs, 2g protein, 5g fiber

Macros (total for entire recipe): 567 calories, 13g fat, 81g carbs, 30g protein, 13g fiber


Samoa Protein Donuts

It’s Girl Scout season and I’m stayin’ strong! As much as I love those little cookies I swear there’s crack in there. I can never eat them without finishing a whole sleeve! I haven’t made protein donuts in awhile so I decided to recreate the beloved Samoa in protein donut form! Needless to say they turned out incredible! The base recipe is from my protein donut hole recipe which can be made using a muffin pan, so if you don’t have a donut pan fear not!

samoa protein donuts


  • 2 scoops of protein powder (I used PEScience chocolate)
  • 3/4 cup unbleached all purpose flour (whole wheat will change the taste a bit)
  • 2 tbsp cocoa powder
  • 1/2 teaspoon baking powder
  • 1/4 cup sugar (you can sub with applesauce or banana)
  • 1 egg, beaten
  • 1/2 cup unsweetened almond or coconut milk
  • 2 tbsp butter, softened
  • 1 tbsp Greek yogurt
  • 1 teaspoon vanilla extract
  • 1/2 cup Smucker’s sugar free caramel sauce
  • 1/2 cup Unsweetened shredded coconut
  • Lite chocolate sauce to drizzle (optional)

Preheat oven to 350 degrees. Mix dry ingredients together. In another bowl, mix together wet. Add wet ingredients to the bowl with dry. Grease muffin tin and fill each about 3/4 the way. Bake for 10 to 12 mins (check with toothpick). Take them out and allow to cool for 5 minutes.

Macros for chocolate protein donuts (NO toppings, per donut, recipe makes 12): 80 calories, 2g fat, 11g carbs, 6g protein

To make these Samoa donuts I simply mixed together 1/2 cup of Smucker’s sugar free caramel sauce and 1/2 cup unsweetened shredded coconut flakes then topped each donut with the mixture. I drizzled a little lite chocolate sauce over the top to make it look like a Samoa (didn’tt count macros on this!). They are insanely good, especially for the macros!

Macros for coconut & caramel topping (per donut): 63 calories, 3g fat, 9g carbs, 0g protein

Macros for Samoa donuts (per donut, recipe makes 12): 143 calories, 5g fat, 20g carbs, 6g protein

Protein French Toast

French toast isn’t something you’d typically think to make while dieting, huh? Think again. This protein french toast is just as delicious as the original but with a lot more protein and less carbs and fat.



-8 pieces of bread (I used Sara lee low cal bread)
-3/4 cup milk (I used 2% Fair Life)
-2 eggs & 1 egg white
-1 scoop protein powder (I used Optimum Nutrition vanilla ice cream)
-Splash of vanilla extract
-Ground cinnamon

Whisk together all ingredients except bread. Dip bread in mixture and place on oiled baking sheet. Bake at 350 degrees for 20 mins, flip halfway through.

Macros (for three slices): 10g fat, 38g carbs, and 33g protein

Scotch Egg: An Experiment Gone Delicious

We saw the Scotch egg on Facebook and were drooling! It’s pretty much all protein (and fat from the oil) so we knew it’d be a great IIFYM food. We made it a little more macro friendly by using turkey sausage but it is still pretty high in fat. It’s a bit of a task but well worth the deliciousness. A great treat, especially for the holidays!




  • 4 eggs soft boiled and peeled
  • 1lb turkey sausage
  • 1/4 cup scallions
  • 1/2 cup bread crumbs, seasoned
  • 1/2 cup flour
  • 1/2 cup oil
  • 1 raw egg for egg wash
  • 1 tbsp milk
  • 1 tbsp mustard

Preheat oven to 400 degrees. Prepare three bowls: one with 1/2 cup flour, 1 with beaten egg and milk, and one with 1/2 cup breadcrumbs. Heat oil in a pan (you want an an inch and a half of oil). Once you have your eggs soft boiled and peeled roll in flour. Then wrap each egg in 4 oz of (uncooked) sausage. Lightly roll the sausage around the egg into a ball. Make sure you do this lightly as to not break the egg. Now coat in flour, then egg wash, and then bread crumbs. Fry egg in i oil for 3 minutes on each side. Finish in the oven for 5 minutes, preferably on a drip pan.

Macros (for each Scotch egg): 27g fat, 13g carbs, 37g protein

Chocolate Protein Waffle



After tweaking a few recipes I found I finally found a protein waffle I’m happy with AND it’s super easy! This is crunchy on the outside and light on the inside. This particular one I made chocolate using Fair Life’s chocolate milk and chocolate protein powder but you could easily make different variations. Oh and I added Christmas sprinkles because there’s only 4 days until Christmas!

chocolate protein waffle


  • 45g Kodiak Cakes Power Cakes
  • 25g chocolate protein powder
  • Fair Life 2% Chocolate milk, enough to mix

Weigh your Kodiak Cakes mix and protein powder into a bowl. Stir in the milk until it’s a thick consistency. You still want it to be thin enough to pour but don’t over stir it. Cook in a waffle iron that’s been lightly sprayed with cooking oil. Enjoy!

Macros (for waffle pictured above): 4g fat, 31g carbs, 36g protein


The Secret to Perfect Protein Oatmeal

There is an art to protein oatmeal. So many people ask me how to make it and truth is, it’s super easy! You toss in a scoop of protein powder into your cooked oats and bam! It’s protein oatmeal. But there are some guidelines to follow to get it to mix well…

protein oatmeal iifym


  • 1 servings old fashioned oats
  • 1 cup water (or milk)
  • 1 tsp ground cinnamon
  • 1 scoop protein powder (I use Optimum Nutrition vanilla ice cream whey)
  • 100g apple, chopped
  • 1 tbsp peanut butter

Cook your oats either on the stove or in the microwave following the label instructions. I always use the microwave as to not dirty a pan. Now here’s the first trick, LET IT COOL! Adding protein powder in while it’s still pipping hot will cause the protein powder to start cooking and turn it into a cake. I let the oatmeal rest for about 3 minutes and then I add in my protein powder. The next trick is to use the right protein powder so it doesn’t get chalky, Optimum Nutrition works pretty well especially the double chocolate. Mix mix mix! Now for the final tip. At first it may look like you’re going to need more liquid but mix the protein powder fully into the oatmeal before deciding to add more. Usually it doesn’t need it! Once it’s all mixed in add your apples, ground cinnamon, and peanut butter. Yum!

Macros (including all toppings): 10g fat, 38g carbs, 33g protein

Ham & Cheddar Breakfast Quesadillas

Almost always I start the day with protein oatmeal. It’s easy to make, loaded with protein, and keeps me full for a long time (fiber, baby!). But that gets boring. So I shook things up today and ended up with this delicious quesadilla packed with even more fiber than oats!

breakfast quesadilla iifym


  • 1 serving deli ham, diced
  • 1 egg and 2 egg whites scrambled (I do this in my microwave egg dish for more convenience)
  • 1/2 serving reduced fat cheddar cheese, shredded
  • 1 La Tortilla Factory low carb/high fiber wrap (any brand will work)

Cook eggs and add in ham once the eggs are done to warm it up. Add the eggs and ham into half of the high fiber wrap and sprinkle over the cheese. Fold and either cook on a pan with a bit of cooking spray or throw it in a toaster oven. Remember, cooking spray still has fat in it! Nobody uses a .3 sec spray!

Macros (not including cooking spray): 12g fat, 12g carbs, 37g protein, 9g fiber

Honey Nut Cheerio Protein Cereal Bars

Growing up I LOVED cereal bars. That sticky and sweet crunchy deliciousness! It’s hard to only have one. So I set out to make a homemade version that was packed with protein. That way I can have more than one and it’s of reasonable macros.

protein cereal bars


  • 1/2 cup honey
  • 1/2 cup reduced fat peanut butter
  • 3 servings Honey Nut Cheerios
  • 2 scoops protein powder (I used ON whey vanilla ice cream)

Heat the honey and peanut butter on the stove on medium to low heat. Once it’s thinned out remove from heat and stir in protein powder. Once the mixture is smooth add inthe cheerios. You may need to add a few drops of water if the consistency gets too hard while you’re mixing. Put on parchment paper in a glass dish and allow to harden for an hour. Enjoy!

Macros (1 per serving of 12): 149 calories, 4g fat, 20g carbs, 7g protein

Macro Friendly Freezer Breakfast Sandwiches

Since I am preparing for the arrival of my first born in the next few weeks I’m starting to prepare freezer meals to make my life easier once he arrives. These breakfast sandwiches were my first project and were really easy. I made six for Thomas that included a whole egg, full fat cheddar cheese, and a sausage patty. But the six I made for myself were much more macro friendly…

freezer english muffins



  • Six high fiber english muffins
  • Six turkey sausage patties
  • Six low fat cheddar cheese slices
  • Six egg whites
  • Salt & pepper

I baked my eggs in ramekins as they fit nicely in the english muffins. If you don’t have any use a muffin pan. Measure 40g egg whites (3 tbsp) in each ramekin and added a little salt and pepper. Bake for 13-14 mins at 375 degrees. Once they are done lay on english muffin, top with turkey sausage patty, and slice of cheese. Allow to cool then either put in large ziploc bag or wrap in foil. Be sure to add date and reheat directions. Reheat for 60-75 secs wrapped in paper towel. These should stay good for up to 3 months. Enjoy!

Macros (per sandwich): 264 calories, 8g fat, 29g carbs, 19g protein, 8g fiber

White Chocolate Cranberry Protein Balls

During this week’s meal prep I knew I wanted to make a protein treat and I was going to do the usual protein bars, but I decided to switch it up a bit and do protein balls. You will love these balls in your mouth. 😀



  • 1.75 scoops protein powder
  • 1 1/4 cup rolled oats
  • 1/4 cup peanut butter
  • 1/3 cup honey
  • 1/4 cup dried cranberries
  • 1/4 cup white chocolate chips

Mix ingredients together and then leave in the fridge for half an hour. You want the consistency to be a little wet but dry enough to mold so add a tbsp of water if needed. Take out and roll into 20 balls. Keep in tupperware in the fridge. Enjoy!

Macros (per serving, 20 servings): 60 calories, 1g fat, 7g carbs, 4g protein

Chocolate Chip Banana Protein Muffins

Chocolate Chip Banana Protein Muffins Is it just me or do you always have overly-ripened bananas at the end of the week? Well, that almost always happens to me! Thomas is so picky with bananas and will not eat them if they have just a few brown spots on them. Even though I told them that’s when they’re most delicious! Last week I went to Costco’s and purposely bought a bunch of bananas knowing I wanted to make my favorite baking recipe, banana chocolate chip protein muffins! I left five bananas on the counter to get real brown, and I mean REALLY brown which kinda happened on accident because I had injured my wrist and made the muffins a few days later than planned. But no worries, bananas can be completely brown and still be great for baking. The more ripened the easier they’ll be to mash and tastier!


I see all over the internet “clean” banana protein muffins that use Greek yogurt and no butter. These muffins are pretty good but I’m not a huge fan of the spongeness that the yogurt gives it. So I set out to make a recipe of banana protein muffins that aren’t clean, but still packed with protein! If you’re into the clean muffins there are plenty of recipes out there, or you can always convert the butter to Greek yogurt using the various conversion charts found online. Same with the sugar! But I can assure you these muffins are with the extra grams of fat.


Chocolate Chip Banana Protein Muffins


  • 1 and 1/2 sticks unsalted butter, softened
  • 3.5 scoops protein powder (I used Optimum Nutrition Vanilla Ice Cream)
  • 1 and 1/2 cups whole wheat flour
  • 2 cups mashed bananas (I used 5)
  • 1/2 cup milk chocolate chips
  • 1 and 1/2 teaspoons baking soda
  • 1 teaspoon salt
  • 1 tsp vanilla
  • 2 eggs
  • 1 egg white
  • 1 cup white sugar
  • 1/2 cup brown sugar

Preheat oven to 350 degrees. First mix together the mashed bananas, sugar, butter, eggs, and egg white. In another bowl mix flour, protein powder, baking soda, and salt. Line a muffin pan and add mixture filling liners about halfway. Cook each batch about 15 minutes or until a toothpick comes through the clean in the center. Allow to cool for a few minutes in the pan, then remove from pan and allow to cool another 5 minutes before enjoying. YUM!

Macros (1 serving, for 24 servings):  160 calories, 7g fat, 20g carbs, 5g protein

Pumpkin Protein Pancakes

FALL IS HERE!!! I think I can speak on behalf of the fitness  and blogging community and say we are THRILLED. Pumpkin everything! I love Fall because it means no more hot summer days here in Florida, plus Halloween which is my favorite holiday. Today instead of making my usual protein pancakes I made them pumpkin-y! I actually doubled this recipe, but I’ll give ya the macros for one serving.


Pumpkin Pancakes


  • 1/2 scoop protein powder (I used About Time vanilla)
  • 2 tbsp whole wheat flour
  • 1/4 tsp baking powder
  • 2 tbsp pumpkin puree
  • 3 tbsp egg whites
  • Splash of vanilla or butter extract

I cooked mine on a griddle, 2 mins on each side. Sprinkled cinnamon on top. Boom!

Macros (for entire recipe, makes 4-5 pancakes): 153 calories, 17g carbs, 1g fat, 20g protein , 3g fiber

Raspberry Chocolate Stuffed Protein Crepe

raspberry chocolate stuffed crepe

What the. This was freaking heavenly! I was going to make my normal protein pancakes but decided I would thin out the mix and make a crepe! I simply used the protein pancake recipe, thinned it out, and before I folded it over I stuffed it with raspberries and chocolate chips! Topped with melted peanut butter and crushed almond!

Macros (includes berries & chocolate chips but not other toppings): 227 calories, 5g fat, 22g protein

Baked Chocolate Cake Protein Donut Holes

Baked Chocolate Protein Donut Holes


*No donut pan needed for this recipe! I LOVE donuts. Who the heck doesn’t love donuts? But donuts aren’t typically very healthy, especially considering they’re usually fried. Thomas loves donuts just as much as me, so I set out to create a healthy protein donut that we would both enjoy. Well, I was pleasantly surprised.

These are AMAZING, fluffy and cake like. I love cake donuts! I simply used a mini muffin tin to make the donut holes. Didn’t want to invest in a donut pan quite yet and this worked just fine. I had a little extra batter and didn’t want to have to make another batch so I made this batch a little bigger. If you fill up the tin 3/4 of the well they’re look more like balls instead of mini muffins! 🙂


  • 2 scoops of protein powder or 1/2 cup (I used ON vanilla)
  • 3/4 cup unbleached all purpose flour (whole wheat will change the taste a bit)
  • 2 tbsp cocoa powder powder
  • 1/2 teaspoon baking powder
  • 1/4 cup sugar (you can sub with applesauce or banana)
  • 1 egg, beaten (I used an egg white!)
  • 1/2 cup unsweetened almond or coconut milk
  • 2 tbsp butter, softened
  • 1 tbsp Greek yogurt
  • 1 teaspoon vanilla extract

Preheat oven to 350 degrees. Mix dry ingredients together. In another bowl, mix together wet. Add wet ingredients to the bowl with dry. Grease muffin tin and fill each about 3/4 the way. Bake for 10 to 12 mins (check with toothpick). Take them out and allow to cool for 5 minutes.

You can make a glaze to go with this. I did it the easy way and dumped about a cup of powdered sugar in a bowl, then added 1/2 teaspoon vanilla extract, a squeeze of lemon juice, and a few caps of almond milk until consistency desired. You can certainly add some protein powder to this. When the donut holes were ready to glaze I heated the glaze in the microwave for 3-10 second increments, then dunked the donut holes and allowed them to cool for five minutes on wax paper.

Macros (without glaze, per 1, makes 24): 40 calories, 5g carbs, 1g fat, 3g protein

Pumpkin Protein Muffins with Maple Glaze


HAPPY HALLOWEEN! My quest to bake healthy this year has been conquered! These were flipping divine. I actually tried a few with chocolate chips and without. I liked them without much better as it allowed the pumpkin flavor to really pop. Who would have ever thought I’d turn down chocolate?


2 cups whole wheat flour

2 and 1/2 scoops protein powder (I used ON Vanilla)

2 teaspoons baking soda

1 teaspoon baking powder

1 teaspoon cinnamon, nutmeg, and pumpkin pie spice

3/4 cup granulate sugar (could sub with bananas or unsweet applesauce for natural sugar)

2 cups pumpkin puree

1/4 cup coconut oil

1/4 cup 0% plain Greek yogurt

3 tbsp unsweetened almond milk

1 egg

2 egg whites

For glaze:

1 cup 0% Greek yogurt

1 cup powdered sugar

1 tbsp maple syrup

1 tsp vanilla extract

1 tsp water (add more as needed but be careful!)

Preheat oven to 350 degrees. Mix dry and wet ingredients separately. Mix them together. Spray muffin tin or use cupcake liners. I used an ice cream scoop and it did work perfectly. Bake for 20 minutes. Allow to cool for a few minutes then remove from muffin pan and top with glaze.

Makes 18 medium sized muffins.

For the glaze: mix Greek yogurt, powdered sugar, maple syrup, and vanilla. Add water as needed. You will want the consistency to pretty thick. When you spoon it on the muffin it will melt down the muffin, then harden.

Macros (for 1): 28g carbs, 4g fat, 8g protein

Chocolate Chip Protein Pancakes

Chocolate Chip Protein Pancakes

Super simple protein pancake recipe. This is my go to recipe for making protein pancakes. I like to make one big pancake, or you could make 2-3 thinner pancakes. Or you can double the recipe to feed 2 people! This recipe subs sugar for unsweetened apple sauce and egg whites for eggs. Plus it packs over 20g of protein!


  • 1/2 scoop protein powder (I used About Time vanilla)
  • 1 tbsp flour
  • 1 tbsp oats
  • 1/4 tsp baking powder
  • 2 tbsp unsweetened applesauce
  • 3 tbsp egg whites
  • 1 tbsp dark chocolate chips
  • Splash of vanilla or butter extract

I cooked mine on a griddle, 2 mins on each side. Top with whatever you please. My favorite toppings are peanut butter and honey, but it also tastes great alone!


227 calories, 26g carbs, 5g fat, 22g protein (does not include toppings)