Banana Bran Protein Muffins

Dry Ingredients:

4 cups whole-wheat flour (or almond/quiona flour )

4 cups natural bran

4 teaspoons baking soda

2 teaspoons sea salt

1 cup Sucanat or rapudura sugar (found at a health food store)

2 scoops vanilla protein powder

Wet Ingredients:

4 cups fat free milk

4 tablespoons lemon juice

1 1/2 cup unsweetened applesauce

3 egg whites 

1 egg

3 ripe bananas


  1. Pre heat oven to 425 degrees.
  2. Prepare muffin pan by lining them with paper cup liners.
  3. Combine all dry ingredients in a large bowl.
  4. Combine all wet ingredients in another bowl and mix all ingredients until they are well blended together.
  5. Pour wet ingredients into the bowl with the dry ingredients and mix until all ingredients are well combined.
  6. Spoon batter into muffin tins until 3/4 full.
  7. Place in oven until golden brown about 15 mins.
  8. Remove from oven; cool and serve.

Low fat Peanut Butter Yogurt


    • 1 cup plain yogurt
    • 1 tbsp all natural peanut butter
    • 1 pack splenda or tbs. of honey
    • 1 scoop whey protein


    Blend together and enjoy!


    Protein  High Energy Pancakes


    • Olive oil spray
    • 1 cup quick cook oatmeal
    • 3/4 cup egg whites
    • 1 tbsp fat-free cottage cheese
    • 1 tsp vanilla protein powder (optional)
    • 1/4 cup berries


    Blend ingredients together and pour into Olive oil spray frying pan


    Yummy Egg White Omelet

    100_1579.jpg image by Crafty_Lady_13


    • 4 egg whites
    • 2 tablespoons onion chopped
    • 2 tablespoons red pepper chopped  
    •  2 tablespoons yellow pepper chopped
    • 1 c spinach chopped
    • 1 c tomatoes chopped
    •  1 c lowfat shredded cheese
    • 1 c mushrooms


    1.  Beat egg whites in bowl
    2.  Mix remaining ingredients in another bowl (except 1/4 c. cheese)
    3.  Spray pan with nonstick spray & pour
    egg whites into pan
    4.  Put ingredients on one side of the egg whites only
    5.  Pull down egg white and fold it over the vegetables with spatula & flip once
    6.  Sprinkle remaining 1/4 c of cheese

    Serve with Sliced Oranges

    Number of Servings: 2