What I Ate Today & Low-Carb, Refined Sugar-Free Protein Blueberry Muffins

Wow! It has been way too long since I’ve written a blog post. As my clientele and class schedule have grown, my schedule has expanded quickly, and in turn I have neglected to post. Well, I’m breaking the silence!

Barre Class

Look how packed my 6am barre classes are becoming at CarmelBarre!

I keep getting a lot of the same questions from clients and group exercise students and I want to make sure I have a place to direct anyone with these same burning health and fitness questions. So, here it goes! Look out for a new blog post every Sunday going forward. Likewise, I want to write about health and fitness topics that all of you want to read so I always urge you to leave comments about any other questions you want answered in the Comment Box below.

One of the biggest treats I get as being a personal trainer is that people actually want the advice that I want to give! It’s amazing what a badge can do. For the majority of my life I heard everyone from my girlfriends to my mom occasionally complain about their bodies, energy levels, etc. and want to make a change. I used to always voice my opinion about things that they could do in order to lose weight, tone up, and gain energy, but it usually went into one ear and out the other. Of course at that time I was only a teenager obsessed with Googling the latest nutrition and exercise research. It wasn’t until my college bikini modeling photos came out that all of a sudden everyone wanted to know what I did to get my newfound toned appearance. And, of course, as soon as I told them how long I had been spending in the gym and how strict my diet was they wanted nothing to do with the topic.

Now, I get a handful of people every week wanting to know exactly how I eat and exercise to feel and look the way I do today. Lucky for all of them, my days of restrictive dieting and excessive exercise are over and my credentials make me more of a qualified candidate to answer those burning questions. In order to answer this question I thought it would be a good idea to write a “What I Ate Today” post. Well, it was actually Wednesday when I tracked these meals, but close enough!

Before I jump into it, please realize that this was during the week when my schedule is very structured. Not every day of eating is ever the same for me. Yes, Monday through Thursday usually look really similar but then when my schedule is freer, my eating habits can change. Am I saying I throw all bets out the window and stuff my face with whatever I want on the weekends? Absolutely not. But, sometimes I’ll skip a snack, have a piece of chocolate as soon as I finish a late lunch, or enjoy a weekly treat meal and/or dessert.

Breakfast

Breakfast for me usually consists of something quick and sweet. I love sweet breakfasts! Lately, I have been absolutely addicted to the Tone It Up Protein Blueberry Muffins.

Wednesday, I enjoyed two of them after a 5 mile treadmill run (The wind that morning was out of control! So, my friend and newfound workout buddy, Kaitlin, and I opted out of our trail run.). I cut each muffin in half and popped them in the toaster oven until warm and slightly crisped. I topped 3 halves with coconut oil spray, Stevia, and cinnamon and one half with ½ tbsp peanut butter. I paired it with a side of strawberries and coffee with unsweetened almond milk, of course!
Blueberry Protein Muffins

Mid-Morning Snack

This is usually my smallest meal of the day because I tend to be busiest in the mornings. I will usually have half of an all-natural energy bar, a piece of fruit, Greek yogurt with fruit and nuts, chia seed pudding, protein shake, or some veggies.

I skipped it this past Wednesday since I was busy teaching Pilates and training clients and just had some more coffee with almond milk and 1/4 of a Think Thin protein bar.

Lunch

Lunch for me is almost always a big, satisfying salad. I feel more satisfied, and fuller longer when I eat more volumes, low calorie foods – like veggies and lean protein! I think salads may be my favorite food because there are limitless options and I love experimenting with new ingredients. Salads are just so flexible! I like to make a big batch of Tupperware salads on Sundays to have ready on hand throughout the week.

Healthy Lunch, Meal Prep

All my salads ready for the week!

Today, I had a salad made with spinach, Trader Joe’s Cruciferous Salad blend, Trader Joe’s Organic Brocolli Slaw, ¼ avocado, 4 oz grilled chicken breast, ½ cup chickpeas, cherry tomatoes, cucumber, celery, all topped with balsamic vinegar. Yum!

Healthy Lunch, Meal Prep

Mid-Afternoon Snack

I usually eat my afternoon snack around 3:30-5:00pm depending on my schedule. I try my best to make sure I don’t ever let myself get starving. I truly believe this is the key to weight management. For me, if I feel overly hungry I tend to eat the whole kitchen.

I teach Pilates on Wednesdays at 4:30pm, so around 3:45 I had some carrots, celery, and cucumber dipped in PBFit (low calorie peanutbutter) mixed with cinnamon, Stevia, and vanilla extract. I also had a small handful of nuts. I also LOVE veggies with hummus as my afternoon snack if I want something more savory.

Healthy Snacks

Not what I ate on Wednesday since it was rushed at work. But a good example of one of my snacks 🙂

Dinner

Work ended at 5:30pm on Wednesday so I had time to make a more creative dinner! This night I made a delicious Stuffed Eggplant dish made with diced tomatoes, green olives, onions, and seasoned with garlic, olive oil, parsley, oregano, salt, and pepper. I paired with 6 oz chicken breast and 1 cup green beans sprayed lightly with coconut oil and sprinkled with Stevia to make them a little sweet. Mmm mm mmm! Of course I forgot to take a picture of this! It was good enough to post again later, so look out for a new recipe.

Post-Dinner Treat aka Dessert    

I have a MAJOR sweet tooth. I don’t think I’ve ever seen a day without something chocolatey. My go-to’s are a couple squares of dark (73%) chocolate or warm almond milk with cocoa powder and stevia (hello healthy hot cocoa!). On this specific night, I had both, *Gasp!* while relaxing on the couch. Perfect end to a very busy day!

Well there you have it! A day in the life of my food. And, to send you off properly, I’m sharing with you my revised version of the Tone It Up Blueberry Protein Muffins I had for breakfast. Bon appetite!

Blueberry Protein Muffins

Blueberry Protein Muffins

Ingredients

Makes 10 muffins

2 cups vegan protein powder (I used PerfectFit Cinnamon Roll protein)

¼ cup coconut flour

¼ cup almond flour

1 tsp baking powder

2 tbsp flaxseed meal

Pinch of salt

2 tsp cinnamon

1 tsp vanilla extract

1 banana mashed

2 tbsp melted coconut oil

1 ½ cup egg whites

1 cup unsweetened almond or coconut milk

½ cup blueberries (I use frozen)

¼ cup chopped walnuts

Preparation

  1. Preheat oven to 350 degrees Fahrenheit. Combine all dry ingredients together in a large mixing bowl.
  2. Combine all wet ingredients into a mixing bowl. Gradually stir the wet mixture into the dry. It should have a thick, smooth consistency. Add more almond milk if necessary. Fold in blueberries.
  3. Spray a muffin tin with coconut oil cooking spray. Scoop in big portions into each muffin. Make sure to overfill each one because these muffins won’t rise.
  4. Bake for 40 minutes or until middle is cooked through (Test by sticking a fork, knife, or tooth pick into the middle of the muffin. It should come out clean) and the tops are golden brown.
  5. Let cool slightly and enjoy! Store the extras in the fridge for grab and go breakfasts throughout the week!

 

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