Personal Health Intiative Training

Posts tagged ‘breakfast’

Healthier Pumpkin Chocolate Chip Chewy Bars!!

October is here! It’s time for some new recipes! I really enjoy eating pumpkin, but it’s harder to find outside of the fall season. I purchased two cans of pumpkin last week and decided to do something with them. I made a healthier version of pumpkin bars that are easy to make and have a good amount of protein. I added chocolate chips because I just love chocolate. You could substitute the chocolate with nuts or blueberries. These are great pre or post-workout.

Pumpkin Bars

Pumpkin Bars

  • 2 scoops of chocolate protein powder
  • 1/4 cup of flaxseed meal
  • 1/2 cup of chocolate chips
  • 2 whole eggs (can substitute egg whites)
  • 2 tablespoons of coconut oil melted (or leave out for less fat)
  • 1 can of organic pumpkin
  • 1 teaspoon of vanilla extract
  • 1 teaspoon of baking soda
  • 1 and 1/2 cups of ground instant oatmeal
  • Enough almond milk to wet the mixture to the consistency you desire ( you can also use water)

1. Spray a square glass baking dish and preheat oven to 375 degrees.

2. Take about 2 cups of dry instant oatmeal and grind in the blender until it is the consistency of flour. Measure out 1 and 1/2 cups of the ground oats and place in a bowl. Add the baking soda and protein powder in the bowl with the oatmeal. Add the flaxseed meal. Mix.

3. In a separate bowl, mix the canned pumpkin, vanilla extract, eggs, coconut oil, and chocolate chips. You can also add in stevia if you want more sweetness.

4. Add the wet ingredients to the dry ingredients and mix until blended well. Slowly add in the almond milk to make the mixture smoother, but it should still be a little thick.

5. Bake at 375 degrees for 30-45 minutes. Check often and make sure it doesn’t dry out too much.

6. Take out and cool.

7. Cut into 10-12 squares.

Vegetables In My Waffles!!

So here is a recipe I created to add into my competition prep. Though the diet is restrictive, I like to play around with the food choices I do have and make different combinations. I absolutely love breakfast foods and could eat them all day. I’m cutting out the oatmeal for now so I need a new breakfast option. Waffles are the perfect replacement!

So here is my recipe for low-carb zucchini waffles.


  • 1 scoop of protein powder, I used Dymatize Elite XT Fudge Brownie.
  • 3 Large Egg Whites
  • 2 tablespoons of coconut flour
  • 1 tablespoon of coconut oil
  • 2 tablespoons of cocoa powder
  • 1\2 of shredded zucchini
  • Cooking spray

photo 4


  • Shred your zucchini with a knife or in a blender
  • Mix the protein powder, egg whites, coconut flour, baking powder, oil, and zucchini in a bowl. Add as much water as you need for the desired consistency.
  • Turn your waffle iron on and spray. Let it heat up.
  • Pour mixture onto the iron and cook until done!
  • Voila! You have a tasty, low carb, high protein, healthy waffle.

2 Weeks of Pancakes and Green Beans!

I have never been so ravenous in my life! You would think that competition prep would get easier the closer you get to the show! WRONG! You’re more hungry than you have ever been. You’re worn down, irritable, and you eat weird food combinations like pancakes and green beans! LoL!  The Food Network is now my favorite channel and I have dreams about all the food I am going to eat after the show. What I do now is watch cooking shows and think about ways to make healthy figure competition friendly versions of these dishes. I have become very creative and will share my recipes with you! I just get so busy during the week, it’s hard to take time to sit down and write. After the show, I will have more time.

Okay, let me explain…the whole pancake thing. I’m not eating “regular” pancakes. Of course I am eating protein pancakes; however, I am off of starchy carbs for the next 14 days so I have to play little tricks with myself to stay sane.  I’m eating LOTS of green vegetables, berries, grapefruit, lean meats, and protein powder. The syrup you see in the picture is sugar-free, zero-calorie syrup but I am giving that up too for the last 2 weeks. Instead I will take some berries and heat them up, mix with water and that will be my syrup. Actually, eating fresh green beans with pancakes is not bad. I loved it! Check out the recipe here:


(If you use this recipe, please give credit where credit is due! Thanks)


1 scoop of Dymatize Elite Chocolate Protein Powder (Whey Isolate which does not have lactose)

1 tablespoon of Ghiradelli Unsweetened Natural Cocoa Powder (may use 2 tbsps but that adds extra fat)

3-4 Medium/Large Egg Whites

2-3 tablespoons of unsweetened almond milk

1-2 tablespoons of milled flaxseed

water (add till you get the texture you want…for thick pancakes use less water)

Mix all of these ingredients together in a bowl until lumps disappear. Makes about 3 pancakes depending on desired size. You can also bake this mix in the oven and make an awesome brownie or put it in the microwave to make a quick brownie!!

Green Beans

Place fresh whole green beans in a deep pan.

Add 1/2 cup water and a little bit of low-sodium chicken stock or broth

Chop half of an onion and add in.

Slice a cup of strawberries and add in.

Boil the green beans until tender and season to taste.

(The onion, chicken stock, and strawberries give the green beans more flavor..totally optional).


My recommendations for syrup are as follows:

Walden Farms Sugar-Free

Polaner Sugar-Free Preserves

Triple Berry Blend

90-100% Lindt Dark Chocolate Square melted 

The triple berry blend is available at Sam’s Club for around $8.00. You can get a very large bad and there is nothing added to it. Just plain, natural berries that are frozen. To make a syrup, take a little bit of the berries or preserves and place in a pan on the stove. Add in a little bit of water and heat until a syrup forms. You can add Splenda or Stevia to taste but I don’t think that is necessary.

Enjoy your pancakes and green beans! 🙂

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