Category Archives: Breakfast

Is it Spring Yet?

Today is going to be 50 degrees in Chicagoland, and I saw a bird and a squirrel. I’m pretty sure spring is on its way!! This winter has felt like forever and I can’t wait for nice weather and to spend time outside.


Danny and I went to the gym yesterday morning. We worked on back and abs. Usually we do biceps also but my wrist is sore so we skipped biceps this time.


The rest of the day we spent relaxing and enjoying the fact that it stays light out longer. Yay spring!


The Bikini Body Mommy DietBet officially started today! There’s still time to join if you’re thinking about doing it! I started out my day with a normal breakfast – Fage Greek yogurt with strawberries and two egg whites.


At the gym, I started with the Bikini Body Mommy strength workout. I did it once and then did some shoulder exercises including lateral raises, upright rows, overheard presses, front raises, cable lateral raises.

After my shoulder workout, I decided to try out the treadmill. I haven’t been on the treadmill in a long time and since I’ve been avoiding jumping exercises for the most part, I decided to see how my Achilles tendon felt. I walked for three minutes and ran for one minute for a total of 21 minutes.


My Achilles felt fine at first, but the longer I went the more I could feel it starting to hurt. I finished up my walk/run and then foam rolled and stretched. It felt nice to run again but I don’t think my Achilles is going to agree. It’s so frustrating to be over hip surgery recovery and then have this happen. My plan is just to take it slow.

Have a great day!

  • How’s the weather where you live? Are you ready for spring?
  • What are you most looking forward to about being outside? I can’t wait to run outside, take family walks, and go on bike rides!





Filed under Breakfast, Fitness, Running, Working Out

VitaEgg Flatbread Sandwiches

I’m back to teaching group fitness! Today I taught my first class since my hip surgery. I am no longer able to teach BodyPump but I am teaching the Women on Weights class!

Before I taught my class, I did a workout of my own. I did the elliptical for about twenty minutes followed by two rounds of the Bikini Body Mommy strength workout.


I’m not back to doing the BBM cardio workouts yet, but the strength workouts aren’t a problem.

Before I went to the gym, I had a VitaEgg Flatbread Sandwich. Vitalicious recently sent me these new flatbread egg sandwiches to try.



They’re the same company that makes the VitaTops which I love!

Today was the perfect day to eat one because I needed something fast, easy, and still healthy.

I had the cheese and veggie flatbread.


They also come in turkey sauce and veggie sausage.



The new flatbread sandwiches are between 120 and 160 calories each. They have 10-15 grams of protein, 7-9 grams of fiber, 1.5-3.5 grams of fat, and 160mg of omega-3 DHA.


I love that these have a lot of protein and fiber because that’s what I struggle with getting enough of in my diet.

Danny tried out the turkey sausage flatbread. He even took a picture of it on his phone without me even asking him to!


He liked the flatbread sandwich but he said that he would have preferred it with cheese. Luckily, the veggie sauce flatbread does have cheese!

These sandwiches leave the yolks in the eggs which is important because they contain lutein for eye health, choline for brain health, and omega-3 DHA for heart health. I’m usually not a huge yolk person but in a sandwich they taste great and have so many  health benefits.

These sandwiches don’t have any artificial preservatives,coloring, or cholesterol. They are available online and in the freezer section at the grocery store.

I’ve really been trying to stick to my healthy eating lately. Yesterday for lunch, I had leftover California roll from Whole Foods and a salad with the organic chicken tenders.


I love this salad. I honestly eat it almost every single day.

For dinner, I made coho salmon which I also got from Whole Foods.


I haven’t had salmon in so long. I seasoned it with a little bit of olive oil, garlic, and dill. Then I cooked it in the oven in a foil packet on 400 degrees for about 15-20 minutes. I ate it with green beans and a sweet potato. Yum!


Lots of healthy eats!

Have a great afternoon!

  • What is your favorite healthy breakfast?
  • Do you like fish/seafood? Favorite?

Vitalicious sent me these new flatbread sandwiches to try out at no cost to me. All opinions are my own…and Danny’s. 




Filed under Breakfast, Dinner, Fitness, Product Review, Working Out

Circuit Workouts

Good afternoon, friends! How are you today? I must tell you, I am so sick of the snow. I hate snow. If I never saw another snowflake again, I would be perfectly happy. I am counting the days until spring is here!

I have been really good about getting my diet back on track this week, with the small exception of going out to celebrate my dad and stepmom’s birthdays on Tuesday night. Let’s just say there was a lot of Mexican food and margaritas involved. But I am a firm believer of everything in moderation.

I made sure I was back on track Wednesday morning. Before work, I had plain Fage Greek yogurt mixed with a packet of Stevia and topped with raspberries.


I love eating this for breakfast because it’s starts my morning out with a lot of protein!

I went to the gym this morning, but I decided that it was in my best interest to hold off on the Bikini Body Mommy workouts for a few days. They are great short workouts but the amount of jumping and squats involved has really been hard on my body on top of the other workouts I’m doing.

I was a little bit disappointed because I made it 40 days straight without missing a workout but I’m really trying to listen to my body and do what’s best for it.

I still managed to get a good workout in, focusing mostly on upper body and core work. I found a circuit workout in the Sarah Fit book and added a couple more exercises to it.


My circuit consisted of:

  • single leg bicep curls x 20 (10 each leg)
  • triceps dips with feet on a stability ball (I forgot how hard these were!) x 12
  • chest presses on stability ball x 15
  • bentover rows x 15
  • upright rows x15
  • dumbbell deadlifts x 15

I rested about 2 minutes in between each circuit. I did the circuit three times each.

Then I moved on to a core circuit. For this circuit I did:

  • Russian twists with a medicine ball x 16 (each side)
  • single leg heel touches x 10 / double leg heel touches x 10
  • bicycle crunches x 15 each side
  • plank 30 seconds
  • dumbbell side bends x 20 (each side)

I did this circuit three times, resting one minute in between.

After the gym, I stopped at Target where I found these individual bags of Jack Links on clearance.


I love the Jack Links and always buy the big bag. I have never seen the individual bags at my Target and suddenly there was a bunch of boxes on the clearance shelf. Where did they come from?!

Now I’m at home sipping on some Cinnabon coffee and getting a few things done. I’m working on a workout for my first Women on Weights class that I’m teaching next week!

Have a great day!

  • What’s your favorite kind of food? I love Mexican food. I could eat it everyday.
  • Do you ever do circuit workouts?
  • Favorite ab exercise?


Filed under Breakfast, Family Fun, Fitness, Working Out

Straw Propeller Gourmet Foods Oatmeal

It’s Monday! I’m glad today is Monday because I feel like it gives me a fresh start after my horrendous week last week.

I’m back on track with my eating and workouts.

Yesterday, Danny and I went to the gym and worked on chest and triceps.


Everyone has their own way of working out muscle groups – full body, upper body, lower body, biceps & triceps, etc. I usually workout the “pushing” muscles together – chest and triceps. These are the muscles you use for pushing exercises such as chest presses or push-ups.

I workout the “pulling” muscles together – back and biceps. These are the muscles you use for pulling exercises such as lat pulldowns and rows.

Then, I have a shoulder day. I incorporate core and leg exercises throughout the week depending on how much time I have to workout. The bikini body mommy workouts incorporate a lot of leg exercises and I still do some of my physical therapy exercises. My hip and quad still tend to get sore very fast so I take it a bit easier on the legs.

Today, I got back on track with my workouts and worked on shoulders. I did:

  • dumbbell front/lateral raises
  • shoulder press machine
  • plate front raises with a twist
  • kettlebell upright rows
  • overhead dumbbell presses
  • cable lateral raises
  • around the worlds (can be seen at 8:00 in the video)

I also did the bikini body mommy strength workout, walked, and did a little bit of stretching and foam rolling. When I woke up yesterday my quad was seriously killing me and I’m not quite sure why so I’m trying to take it a little easier on leg exercises.

Straw Propeller Gourmet Foods Oatmeal

Lately, before a workout or on the days I work, I have been eating Straw Propeller Oats for breakfast. I love that these oats help keep me feeling full for a long time especially when I’m working.

Straw Propeller was awesome enough to send me four of their oats flavors to try out.


The four flavors I tried were Cherry and Chia, Apple Crisp, Maple Oats, and Orange Cranberry.

Of these four, my favorite was the Apple Crisp. It was delicious! I loved the chunks of apples, walnuts, and white chocolate chips.


I love that Straw Propeller Oats use only real ingredients without additives or preservatives. Their oats are also gluten-free. And I love all the add-ins in their oats!



My all-time favorite oats are their PB&J oats. I can’t even describe how good these are – peanuts, strawberries, and peanut butter chips. I could seriously eat these everyday.


I buy the PB & J flavor at Target. Target and Whole Foods are the stores near me that I’ve found them at and they carry some great flavors!

Have a great afternoon!

  • Do you have a specific workout plan?
  • Do you like oatmeal? Favorite?

Straw Propeller sent me the four oatmeal flavors to try for free. I purchased the PB&J oats on my own. All opinions are my own. 


Filed under Breakfast, Product Review, Working Out

Friday Favorites

Good morning – it’s Friday! How is your week going?

Let’s jump right into today’s favorites!

Friday Favorites

  • Cascadian Farm Fruitful O’s cereal

I am such a cereal addict. I purposely buy cereal for the kids that I don’t like because I can eat so much cereal without a problem. It’s addicting. I try to not even start eating it because I can eat about 75 bowls of cereal.


I tried these Fruitful O’s and they were delicious so of course, I had to eat tons of them. I figure they’re better than Froot Loops though, right?!

  • In Death Book Series by JD Robb

I love the In Death series by JD Robb (who is actually Nora Roberts). I have been reading the series for years and years and Obsession in Death is the 40th book in the series.



The nice thing about this series is that you can pick up any book and not be lost with the story line. Of course, you’ll understand more if you’ve read the whole series but each book can be read as a single story.

  • Whole Foods Sushi

Whole Foods sushi is my favorite sushi. It just is. I love their California roll but my second favorite is the Philadelphia roll.


I love that Whole Foods uses brown rice because I am not a fan of white rice. I love the how much more flavor brown rice has not to mention how much better it is nutrition-wise. White rice is so bland and unflavorful to me. Yay for brown rice sushi!

  • Race Season!

Spring is the official start of race season and I am officially signed up for my first 5ks of the year!

I haven’t run a lot since my hip surgery and haven’t really been running at all lately since my Achilles tendon still bothers me. My goal is to take it really slow and just ease back into running at my own pace. I think it’s going to be quite a shock after not running for so long but I’m going to do my best.

The first 5k I plan on doing is the is the Bunny Rock 5k in Chicago.


I was lucky enough to win a free entry on Facebook! Right now, I’m about 75% sure that I’m going to run this race. We have something going on the day before and the day after is Easter. I plan to start walk/running soon so I will see if I’ll be ready in time for this race.

My next race which is a 100% for sure race is the Run Like a Mother 5k.


I have run this race for the past 4 or 5 years and my grandma who had both hip replaced is planning on walking the race so I really look forward to doing this race again!

Those are my favorites for today! Have a great Friday!

  • What are your Friday Favorites?
  • Any plans for the weekend?




Filed under Breakfast, Race, Running, Working Out

Van’s New Products: Pasta and Granola

Recently I was given the opportunity to try out some of the new Van’s Foods products. I have always loved Van’s breakfast waffles and other snack products but now they are offering a new lunch/dinner product – pasta!!

Excited to try out the collapsible colander:


Van’s has just come out with three new whole grain gluten-free pastas.


  • Rotini and Red Sauce

This is a great pasta and marinara dish. It has 12 grams of protein and 34 grams of whole grains! Besided being gluten-free, I love that this dish is also dairy-free which means that Jaden can eat it!

We tried out the Rotini and Red Sauce pasta as a side dish with our chicken for dinner.


The challenge was to see if the Van’s pasta could pass Jaden’s taste test. That kid is the pickiest eater I have ever seen in my life so I was a little worried about the fate of the Rotini and Red Sauce.


Jaden’s exact words were: It’s delightful and delicious but it needs a little more sauce.

And he ate two helpings. That’s pretty much unheard of for Jaden. The only thing he eats more than one helping of is oatmeal.

The Van’s pasta got the seal of approval from the world’s toughest critic! :)

  • Creamy Herb and Garlic


I was really excited for this pasta dish because I love garlic. It has 11 grams of protein and 28 grams of whole grains per serving.

  • Ultimate Cheddar Penne


Who doesn’t love cheddar? It’s made with real aged cheddar cheese and has 6 grams of protein and 28 grams of whole grains.

I loved how easy this pasta dishes were to make and the fact that they only took ten minutes on the stovetop. They made a great side dish for dinner. I love that the new pastas pack a punch of extra protein and lots of whole grains.

Van’s pastas are gluten-free, egg-free, kosher, don’t contain any artificial colors, flavors, preservatives, or high fructose corn syrup. Look for them at a grocery store near you!

In addition to their new pasta dishes, Van’s has also come out with a new Soft Baked Whole Grain Granola Clusters snack.


I love granola. I love it a little too much. I could probably eat a whole entire bag of granola in one sitting. And how delicious does soft baked granola sound?!

Van’s granola comes in two flavors: Blueberry Walnut and Cranberry Almond. They are bite sized, sweet, and chewy. It’s great to put on yogurt or as a sweet snack after dinner.

I added some to my yogurt as an afternoon snack.


And I added some to my yogurt and strawberries for breakfast.


Van’s Soft Baked Granola Clusters are made from whole grain oats, have 12 grams of whole grains per serving, and are free of artificial flavors, colors, and high fructose corn syrup.

This granola is going to go fast in my house!

  • Have you tried the new Van’s products yet?
  • What’s your favorite kind of pasta?
  • Do you like topping your yogurt with anything?

Disclaimer: I was sent these products by Van’s at no cost to me. All opinions are my own…and Jaden’s.


Filed under Breakfast, Product Review

Ab Circuit Workout

Good afternoon!

When we were at Target over the weekend, I came across this PB&J oatmeal.


Yes, it’s geared towards kids but really who doesn’t love PB&J or anything with peanut butter for that matter?! I was a little hesitant to buy it because it’s a little higher in calories and carbs than I normally eat for breakfast but I decided to save it for a day when I worked out a little harder and longer.

Well, today was that day! I made the PB&J oatmeal for breakfast and it was honestly the best oatmeal that I’ve ever had. I liked it because it was sweet but not overly sweet. It had oats, real strawberries, peanuts, and peanut butter chips. So good.


I will be buying more.

After checking their website, I see that they do make an adult version which looks like it’s exactly the same but bigger. I think the kid’s size was the perfect amount. I ate it with two egg whites for a little extra protein. Yum!

After breakfast, I went to the gym and got a great workout in.

I warmed up on the elliptical while talking to a friend, then I did the Bikini Body Mommy workout two times – killer! Then I did the following ab circuit:


After the ab workout, I cooled down on the stationary bike and finished my workout with a little bit of foam rolling and stretching. It was a great workout!


Post workout, I had a Rockin’ Refuel protein drink with 30 grams of protein.

Lately, I’ve gotten into the habit of drinking a cup of coffee after my workout. Normally I only drink one cup of coffee when I wake up but lately I’ve been craving it after my workout too. I don’t know if it’s because I’m so cold or because I have about a million k-cups from Christmas, but I’ve been trying to break the habit.

Lately, I’ve been switching to the Candy Cane Lane tea.


It’s still okay to drink out of a gingerbread mug, right?! And it’s peppermint tea which is supposed to help soothe the stomach.

And that’s all for this morning! Have a great day!!

  • What do you usually eat for breakfast?
  • Do you drink coffee? Tea? How often?



Filed under Breakfast, Working Out

Breakfast, A Quick Workout, and the Doctor

Good afternoon! How’s everyone doing out there with the snow? Did you get a lot of snow in your area?

We’ve been pretty lucky here in Chicagoland with not getting too much snow this winter. But Illinois weather is crazy. One year it snowed on Danny and I’s anniversary. Our anniversary is April 15th.


Breakfast this morning was delicious. I mixed a plain Fage Greek yogurt with a packet of Monk Fruit in the Raw and then I topped it with sliced strawberries and some Van’s blueberry walnut soft baked granola.


This granola is amazing!


Check back later in the week for a whole post on the new Van’s products!!


I had to cut my workout a little short today because I had a doctor appointment. I did the Bikini Body Mommy workout and another cardio/strength workout that I found on the Pop Sugar website.


When I’m short on time, I like fast workouts that get my heart rate up in a short amount of time. And I am so old school at the gym and write my workouts down on paper. I used the Tabata timer app on my phone so I can’t really be checking my phone for the workout moves.

I was so mad this morning because when I got to the gym I realized that I put on my heart rate chest strap but forgot the watch. I was so bummed. I was really hoping to see my heart rate and calories during today’s workout. I did have my Fitbit Charge HR as a backup, but I don’t think it measures my heart rate accurately. Better than nothing, I guess.

My workout was about 55 minutes and according to my Charge HR, I burned 320 calories. I feel like it should have been a bit higher but I guess it’s better to underestimate than overestimate, right?!

Right after the gym, I had a doctor appointment. I talk about a lot of stuff on my blog but I don’t usually talk about super personal stuff a lot. I’ve just been having some issues lately with being tired constantly, feeling run down, and having constant stomach issues.

My doctor did blood work a few months back and was pretty sure I had a thyroid problem. But my thyroid blood work came back normal. Today I had even more blood work done and they’re checking for celiac disease as well as some other stomach diseases.

It’s frustrating to feel so crappy but not know what’s wrong with you!

Now, I just wait for my blood work to come back.

I’m off to make lunch! Have a great day!

  • What did you have for breakfast?
  • Did you workout today? Do you ever write down your workouts?






Filed under Breakfast, Working Out

What I Eat in a Day and My Big Fat Fabulous Life

Today, I thought I’d do something different and share everything I eat on an average day. I haven’t really done this before because I tend to eat different from day to day depending on my workout, if I’m doing errands, if the kids have appointments, etc. But since yesterday was a fairly normal day, I thought I’d share.

For the most part, I eat fairly similar on a day to day basis. Sometimes I eat more, sometimes less. Sometimes I’m more snacky, sometimes I’m not.

Here is everything I ate yesterday.

7:00 am – coffee with one tablespoon of Coffeemate Natural Bliss coffee creamer and one packet of truvia.


(I’m weird and write the date that I opened my creamer on the bottle. I’ll only use it for about a week after the date I write.)

My morning starts out with coffee very single day. I usually just drink one cup a day but once in awhile I’ll have two cups.


7:30 am – veggie omelet made with three egg whites, one whole egg, green peppers, red onion, and a little bit of cheddar cheese.


This is not my normal breakfast. I made an omelet today because I was trying to use up some veggies and cheese. My normal breakfast usually consists of two egg whites and a Greek yogurt. I probably eat that 6 out of 7 days a week. Boring, I know.

8:40 am – 10:10 am: workout – 623 calories burned.

10:20 am – Shamrock Farms Rockin’ Refuel Shake


I love these drinks post workout. They’re so easy to just throw in the car and drink right after my workout. I buy the chocolate and vanilla flavors, some with 20 grams of protein per bottle and some with 30 grams of protein per bottle.

12:30 pm – veggie flatbread pizza made with pizza sauce, green and orange pepper, red onion, and mozzarella cheese. I also had turkey jerky and a small portion of fresh raspberries. And a sparkling water. I drink one sparkling water a day and it’s always at lunch.



I tend to eat the same thing during the week for lunch. It’s just easier. This week it’s veggie flatbread pizza. Sometimes after lunch, I crave something sweet. Some days I’ll have one tootsie pop or a Hershey kiss just to curb my sweet tooth. Yesterday, I didn’t feel like a sweet treat.

3:30 pm – cottage cheese, apple slices, and cinnamon


This is one of my favorite afternoon snacks.

6:00 pm – salad with baked chicken seasoned with lemon pepper, Greek yogurt honey mustard dressing, and croutons. Green beans, string cheese, and grapes.


Lots of random food, I know. I like random food.

Bolthouse Farms makes some really good Greek yogurt dressings. I like the honey mustard and ranch dressings.


The chicken I eat is the Organic Smart Chicken. I am super super picky about chicken and this is the only chicken that I eat. It’s a little pricier but it’s worth it to me.


8:10 pm – microwave popcorn and a Yasso Greek yogurt bar


I love these Greek yogurt bars! Only 100 calories and 6 grams of protein.

Total Daily Calories: Approximately 1500

Once the kids are in bed, Danny and I usually have our evening treat and watch tv.

Yesterday, we watched the premiere of My Big Fat Fabulous Life on TLC.



The show is about a girl named Whitney who was a dancer and grew up being thin. In college she was diagnosed with Polycystic Ovarian Syndrome causing her to gain over 200 pounds in a few years, leaving her weighing 380 pounds.

She gets back into dance and the show is about how no matter what size she is, she’s happy. Her weight doesn’t define her and she’s just as happy at 380 pounds than she was when she was thin. She points out that just because she’s overweight that doesn’t means she’s lazy.

I had high hopes for this show but after the first episode I’m worried that I might not like it as much as I thought I would. First, while I think Whitney has a great attitude about loving herself, her happiness and personality kind of exhausted me. She’s very outgoing, very happy, and loud. She seems like a fun person but so far, I kind of like her mom, Babs, the best.

Also, while I understand that she loves herself and is happy at any weight, being that overweight causes a lot of health problems that could be helped by losing weight. I understand that her disease makes it hard for her to lose weight but even though she claims she’s happy at 380 pounds, I’m sure she’s worried about ongoing health problems.

She even makes a comment on the show to the regards of: imagine you had a carry around 100 extra pounds while doing everything you do on a normal day. Wouldn’t that that doing everything in life a lot harder?

She points out that the extra weight makes it hard for her to do a lot of things, so to me isn’t that showing that maybe she’s not happy weighing 380 pounds?

I will watch a few more episodes to see if it grows on me. What I really took away from the show is how people treat other people. Most people assume Whitney is lazy because she’s so overweight but that girl can dance. People call her mean names because of her weight and she points out that people don’t realize that she was thin most of her life. Never judge another person until you’ve walked a mile in their shoes.

Have a great day!!

  • What did you eat today?
  • Did you watch my Big Fat Fabulous Life? Thoughts?




Filed under Breakfast, Dinner, Lunch

Getting Enough Protein

Now that 2015 has arrived, a lot of people have a goal to eat better, exercise more, lose weight, and just be healthier in general. A great way to feel full longer and a great aid in weight loss is to make sure that your are getting enough protein in your diet. You can do this by including a protein in every meal and snack you eat during the day.

Protein is one of the three main macronutrients along with fat and carbohydrates. This means that your body needs a large amount of protein for things such as muscle building and repair. You use protein to make enzymes and other body chemicals. Protein is the main unit for bones, muscle, cartilage, skin, and blood. In other words, protein is important.

If your active and trying to lose weight then it’s important to make sure that you’re getting enough protein in your diet. You should aim for between .8 and 1.2 grams of protein per pound of body weight.

So, for example if you weight 140 pounds, you should be eating between 112 and 168 grams of protein a day. (140 x .8 = 112 and 140 x 1.2 = 168)

It’s also a good idea to pair a protein with a carb. Do not be afraid of carbs. Your body needs carbs for energy. Never cut out an entire food group from your diet. Just watch what you eat and eat a healthy balance of protein, carbs, and fat. Moderation is key to a healthy and well-balanced diet.

Your body also needs healthy fats. Unstaurated fats are the good fats which include polyunsaturated fattys acids and monounsaturated fast. You can find them in things such as nuts, olive oil, and avocados.

Anyway, back to protein. I really do struggle to get enough protein in my diet because I am not a big meat eater. This doesn’t mean that I don’t get enough protein in my diet, it just means that I have to find other sources of protein that I do enjoy eating.

Here are so great high protein snack and meal ideas if you’re looking for more ways to add protein into your diet.

  • Eggs

We eat so many eggs in our house that it’s kind of crazy. I eat egg whites for breakfast almost every single morning. I don’t eat the yolks simply because I don’t like they taste but there’s nothing wrong with eating the yolks.


You can make eggs so many different ways – hard boiled, omelets, egg muffins, fried eggs. I love putting eggs on a bagel thin or English muffin with a slice of cheese.


  • Cheese

Cheese is another great protein source. I know that some people are sensitive to dairy, but I get a lot of my protein from dairy sources. I also take a daily probiotic vitamin to help with tummy troubles.

Like I mentioned, I put cheese on my bagel thin and egg sandwiches. I also use mozzarella cheese on my veggie flatbread pizzas. String cheese with whole wheat crackers or an apple in another great snack.


  • Chocolate milk / protein drinks

Chocolate milk in a great protein/carb snack post workout. I also like to add a protein drink in my diet if I’m lacking in protein that day. You can buy protein powder or mixed protein drinks. I buy these Shamrock Farms protein drinks at the store and drink them post workout.

Drinking a protein shake post workout helps rebuild those muscles that you just worked on!

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One bottle of Shamrock Farms Rockin’ Refuel has between 20 and 30 grams of protein in it.

  • Greek yogurt

I love Greek yogurt. It’s another thing that I eat almost every day. I admit that I do like the fruit flavored Greek yogurts.



These tend to be higher in sugar so I eat them in moderation. I also like plain Greek yogurt. I add in a tablespoon or two of PB2 (more protein) and mix it together. Then I dip apple slices in it, preferably Honeycrisp apple slices.


I also will add a packet of Truvia to plain Greek yogurt and top it with berries.


Plain Greek yogurt is also a great substitute for sour cream. Try it on a baked potato or taco or use it to replace sour cream in a recipe.

One container of plain Greek yogurt has 18 grams of protein!


  • Cottage cheese

Yes, more dairy. Cottage cheese has a lot of protein so it makes a great snack. I usually eat cottage cheese in the afternoons with diced apples and a sprinkle of cinnamon. I just toss it all in a  bowl and it’s a healthy and filling afternoon snack. It might sound like a weird combo but it tastes great. Trust me.

  • Meat

Of course, meat has a lot of protein and lean protein is the best choice. Chicken is the meat that I prefer. I usually bake a few boneless skinless chicken breasts in the oven and use them all week for dinner. I top salads with chicken. I make chicken stir fry with veggies. Or I just season it with Mrs. Dash and eat it with some brown rice and veggies.

Average dinner:


Chicken baked with lemon pepper seasoning, brown rice, green beans. and salad. Always salad. :)

  • Turkey Jerky

I have only just discovered my love for turkey jerky. I am not a huge meat eater but for whatever reason, I love turkey jerky. I usually eat it with lunch or as a snack. I like the Jack Links and the Old Wisconsin turkey jerkys the best.


  • Nuts

Nuts are a great source of protein and a healthy fat. I usually pair almonds with an apple for an afternoon snack.


  • Protein Waffles/Pancakes

I love Kodiak Power Cakes mix because it’s packed with a lot more protein that regular pancake/waffle mixes.


I add an egg to the mix to give it a bit more protein. You can use a mix or make your own protein pancakes using oats, eggs, bananas, protein powder, etc. There’s tons of great protein pancake recipes out there.



There are lots of great protein sources to choose from and it’s important to find protein that you enjoy eating.

Have a great afternoon!

  • What are your favorite sources of protein?


Filed under Breakfast, Dinner