In this post, I am going to share a favorite recipe of mine for Breakfast Muffins. These are simple to make, they are delicious and they are great for when you’re on the go. They also only contain healthy ingredients and provide a solid balance of macronutrients.
Here are the ingredients you’ll need:
Liquid Eggwhites, Whole Eggs (use the good ones with plenty of Omega 3 fatty acids), cooked sweet potatoes (I buy organic sweet potatoes, wash them, dice them and then bake them with Saigon Cinnamon on them), Rolled Oats, Nonfat Plain Greek Yogurt, Pumpkin Puree (canned), Scivation Vanilla Whey Protein Powder, Saigon Cinnamon, Nutmeg, Ground Cloves, Splenda, Baking Soda, Baking Powder
First of all, I make large batches of food because I cook for the entire week and I eat a lot. In order to handle the amount of ingredients required to make 16 muffins in one shot, I have a Ninja Blender. I bought this blender specifically for making recipes like this, so that I could efficiently produce double batches. The Ninja Blender has a 1000 watt motor (twice the power of a typical blender), 3 sets of blades and a 72 oz capacity (at least twice the size of a typical blender). If you don’t have a Ninja Blender I would highly recommend getting one if you want to make stuff like this regularly. DO NOT try to mix this amount of ingredients in a regular blender…it won’t work and you’ll make a giant mess.
Amounts used to make 16 muffins:
3 cups liquid eggwhites, 6 whole eggs, 1.5 cups oats, 16 oz cooked sweet potatoes, 1 can pumpkin, 1.5 cups nonfat plain greek yogurt, 4 scoops Scivation Whey protein (vanilla), 6 packets splenda, Saigon Cinnamon, Nutmeg, Ground Cloves (didn’t measure spices), about 1 tspn baking soda and baking powder
Blend all ingredients together until you get a nice homogenous mixture…if the batter is too thick, then you can either add more liquid eggwhites or water (btw, this batter can be used to make waffles or pancakes as well)
Make sure you use nonstick cooking spray on the pans (you can also use small pyrex dishes) before pouring the batter in
Bake at 350 degrees for about 35 minutes
With the amount of ingredients used, divided amongst 16 muffins, each muffin has roughly the following macronutrients:
Protein: 18 grams, Carbohydrates: 20 grams (3.5g fiber), Fat: 3.5 grams
Obviously you can modify the amounts of the ingredients and/or the serving size to meet your own specific nutritional requirements
I wanted to share a simple meal idea with everyone…this is what I eat for my 2nd and 3rd meal of the day
5oz Baked Chicken Breast, 6oz Broccoli, 30g Guacamole (from avocado), flavored with Mrs. Dash Southwest Chipotle, Frank’s Red Hot, Spicy Brown mustard and ground black pepper…easy to prep, tastes delicious!
The meal has about 50g protein, 11g carbs (6 of which are fiber) and 6.5g fat
I also add 5oz sweet potato to my second meal which is directly after my morning hit cardio…this adds about 30g carbs (4 of which are fiber)
The sweet potatoes are just diced up, I add some Saigon Cinnamon and bake them
This is how I prep my chicken ahead of time…I cook 8-12 packages at a time…aluminum foil on the pans and I bake it at 350 degrees for about 40 minutes
threw some Mrs Dash on there
Prep your meals ahead of time and you can’t go wrong
Dinner: Chicken, Broccoli, Quinoa, White Bean Hummus
Sunday, my girlfriend Jenn, made some healthy meatloaf from 96% lean ground beef, fresh veggies and peppers from the garden, oats, eggwhites, and chopped fresh slim avacado…it looked amazing and i was quite envious (couldn’t eat any since i’m contest dieting) so I took a couple pictures
Two weeks ago we filmed Kurt’s exquisite culinary skills as he showed us how to bake his infamous blueberry muffins. Know that his supervisors were most pleased with the final products.
- Kurt will be posting a write up on his visit to the Arnold
- This weekend we will be filming with yet another insight into the wide world of Kurt Weidner’s refrigerator, so be sure to look for the new video! Sweet potato waffles this time!