Egg White Muffins

How often do you find yourself running out the door in the morning without having a second to eat breakfast? I’ve definitely been there and during those times, I always wish that I had something in my fridge, ready to go.

These egg white muffins are exactly what I rely on when I am on the go and need something quick + easy.  They are easily customizable and you can change up the mix-ins to keep things fun!

 

Base Ingredients

450g egg whites

5g salt

 

Optional Mix-Ins

Canadian bacon                   Bacon

Turkey bacon                        Peppers

Spinach                                    Onion

Zucchini                                   Mushrooms

Cheese                                      Hot sauce

 

Directions

1. Pre-heat oven to 350°F/180°C. 

2. While the oven is preheating, prepare the mix-ins that you selected.

3. In a mixing bowl combine egg whites, & mix-ins.

4. Pour mixture into a muffin tin, spreading mixture equally.

5. Bake for approximately 25 minutes or until egg whites are fully cooked.

6. Remove from oven and let cool.

 

Cooking Notes

  •  Increase salt or add other spices as desired.
  • Consider using egg whites from whole eggs vs. carton egg whites due to variances in how carton egg whites vs. separated egg whites cook
  • Try out a silicon pan to make clean up easier.

Buffalo Chicken Dip

I love a good dip and it’s even better when it’s effortless to make + great when saved for leftovers.  This is one of my all-time favorite dips that my husband regularly made when we first started dating.  It’s great for game night, going to events, or if you are simply bored with your normal chicken recipes.

Ingredients

800g Raw, skinless chicken breast

350mL Vegetable Broth 

225g Fat-Free Cream Cheese

475mL Fat-Free Ranch Dressing 

170mL  Franks Red Hot Original

90g 2% Mexican Blend Reduced Fat Cheese

Optional Add-Ons

Jalapenos

Chives

Peppers

Dipping Options

Celery

Sweet Peppers

Cucumber

Chips

Pita

 

Directions

  1. Place the chicken in your slow cooker or Instant Pot along with your broth of choice. Cook on low for about 6-8 hours in the slow cooker or for about 30 minutes in the Instant Pot.
  2. Once the chicken is done cooking drain the broth and mix in the fat-free cream cheese, fat-free ranch dressing, Franks Red Hot, and the 2% Mexican Blend Reduced Fat Cheese. 
  3. Enjoy as a dip or use it to make a sandwich. If you are lucky, you will have leftovers for the week! 

 

Macros Per Serving: 3g fat  | 12g carbohydrate | 24g protein

*Dipping options and modifications not included. 

Note: If you are unable to locate fat-free cream cheese or fat-free Ranch dressing, adjust the recipe to accommodate what you use keeping in mind that it will impact the macro-nutrient profile.

8 Protein Packed Meals

If you are wanting to lose body fat, improve performance or simply be a healthy human being, how much protein you are eating is something that you want to pay attention to. However, protein tends to be something that is difficult to add to the mix of your meals or snacks.

I know that I am always on the hunt for simple and easy high protein meals so I want to share some of my go-to options with you but first I want to tell you “why” you should actually care about how much protein you should eat. Because I don’t know about you but I like to know “why” I am doing something before I do it!

What is protein?

Protein is best known for the role that it plays in muscle growth and recovery. It’s not uncommon to correlate eating protein with working out. Right? However, protein is essential for many other reasons, including contributing to immune function and maintaining fluid balance, hormones, and neurotransmitter production. 

How much protein do you need? 

The acceptable macronutrient distribution range (AMDR) for protein is for it to be 10-35% of your total daily calorie intake, and the RDA is 0.8g/kg. However, this amount is relatively modest, so if you are looking to have a protein goal, then 1.2-2.0g/kg of body weight can be an excellent place to start.

How to include protein into your day

  • Download my list of protein sources and include 1 source in each meal every day.
  • Aim for at least a palm-sized portion in your meals.
  • Look for high protein snacks such as greek yogurt, cottage cheese, or roasted chickpeas. 
  • Try out the meal ideas below! 

Meal Ideas

Protein Oatmeal

1/2 cup oatmeal

3/4 cup egg whites

1/2 cup strawberries

1/4 cup blueberries

1 tbsp nut butter

 

Egg Scramble

1/3 cup egg whites + 2 eggs

2 slices turkey bacon

2 tbsp chopped mushroom

1 tbsp chopped onion

4 cherry tomatoes

1/2 cup spinach

 

Steak Salad

3 oz strip steak

1/4 cup black beans

1 cup mixed greens

2 oz tomato

2 oz guacamole

1 oz shredded cheese

 

Protein Pancakes

1 scoop protein powder

2 eggs

1 banana

1 tbsp nut butter

1/2 cup syrup

 

Yogurt Parfait

1 cup non-fat Greek yogurt

1/2 cup mixed berries

2 tbsp granola

1 tbsp peanut butter

1 tbsp chia seeds

 

Burger

4 oz 93/7 ground beef

1 whole-wheat bun

1 slice cheese

2 oz tomato

1 oz onion

lettuce

 

Tofu Bowl

1/4 cup Banza chickpea rice

4 oz firm tofu

2 oz broccoli

1/2 cup diced red peppers

1 tsp sesame oil

1 tsp low sodium soy sauce

 

Chicken Tacos

3 corn tortillas

4 oz chicken

1/4 cup bell peppers

1/4 cup shredded cheese

2 tbsp avocado

3 tbsp pico de gallo

18 Vegetarian Protein Sources

Meat-free ≠ low protein

Yep, you read that right!

If you have made the transition from eating meat to following a meat-free diet, you may have found it tough to get enough protein in.  This makes total sense because you removed a group of foods that helped to bump up your daily protein intake. However, with a bit of work and intention, you can still get the protein you need into your diet while keeping animal protein out of your diet.

Why is it still important that you are eating enough protein?

Well, protein has many important roles in your body. It is most well known for its role in muscle growth and recovery. However, it also contributes to immune function and maintaining fluid balance, hormones, and neurotransmitter production.  So even if you aren’t working out regularly or you don’t have specific goals in the gym, your body still needs protein.

How much protein do you need? 

The acceptable macronutrient distribution range (AMDR) for protein is for it to be 10-35% of your total daily calorie intake, and the Recommended Daily Allowance (RDA) is 0.8g/kg. However, this amount is pretty low and it should be looked at as more of a minimum. So if you are looking to have a protein goal, then 1.2-2.0g/kg of body weight can be an excellent place to start.

 

Meat-Free Protein Sources

(grams of protein per 100g raw)

 

Other meat-free protein sources can include broccoli, mushrooms, green peas, or peanut butter.  Depending on what you are comfortable with within the realm of animal products, other protein sources to consider could be greek yogurt, eggs,  cheese, and milk.  It’s all about what YOU are comfortable with and what makes you feel good — body & mind.

 

Curious to learn how you can learn how to tailor your nutrition for YOU? Apply for 1-1  nutrition coaching.