A Fit Nurse: Protein

Showing posts with label Protein. Show all posts

Posted by Alyssa Schomaker / Friday, August 28, 2015 / No comments / clean eating , clean eating snacks , healthy choices , healthy eating , healthy foods , healthy snacks , Protein , protein snacks

5 Protein Snacks that Pack a Punch

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Sunshine in my soul: Faith and Fitness challenge" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtoPBH-K0rZw3rFvzsKeKkllnKBHNfrn8TfBNdaYHjG9GrIHLXpUMMOmrH7dlmmNZj3GMkQPUnbnfagL-Tcr296up0llqQT1Yc3JJ5M3nmI1yVEZvHgp7cpDN-iHC61GFT-g6tSjh29pfG/s1600/dessert-447165_1280.jpg" title="" /></a></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching your health goals. You don’t want to consume snacks that are light and calorie dense. Rather, you want to consume snacks that are full of nutrients and protein. Protein snacks will help you feel satiated, so you will not feel hungry as often. Here are five protein snacks that will help curb your appetite and keep you feeling full longer!</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Yogurt</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Greek yogurt is one of the best protein snacks! It has an important serving of dairy, is a natural probiotic, and has an average of 17 grams of protein per serving! When selecting your Greek yogurt, check the label to make sure you are purchasing a brand that does not have a lot of additives, like sugars or fake flavorings. It is best to choose a plain, lowfat, Greek yogurt and add toppings. To sweeten it up, add a little raw honey, and garnish the yogurt with berries. </span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Edamame</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Edamame is a satisfying and delicious mid-day snack to ease your afternoon cravings! You can purchase edamame dry roasted, or you can prepare your own! Edamame is great plain or lightly salted for an on-the-go snack, but you can play it up with many different flavor combinations. Try spicy toasted sesame and garlic, citrus and salt, cilantro and lime, or any variety of seasoning that you would enjoy!</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Jerky</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Jerky is one of the easiest on-the-go protein snacks! When purchasing, read the label and make sure it is not Jerky with an overload of sodium and preservatives. These make the protein snack less healthy in the long run. You could make homemade jerky with all of the protein and none of the preservatives! Preparing jerky ensures the quality of the meat you are consuming.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Peanut Butter</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">All natural peanut butter is a great source of protein and healthy fats. Eat it with celery or carrots for a satisfying crunch, or eat just a couple plain tablespoonfuls if you are craving a snack! It will help you feel full and satisfied until your next meal.</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eggs</span></span></div>
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<span style="background-color: transparent; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: "verdana" , sans-serif;">Eggs are a great protein snack. Hard-boiled eggs are so easy to pack as a snack, and will satisfy any amount of hunger. Enjoy a hard-boiled egg with a little salt and pepper to add more flavor for your on-the-go snack.</span></span></div>
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<span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you are about to embark on your journey to a healthier lifestyle, </span><a href="http://www.afitnurse.com/" style="text-decoration: none;"><span style="font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">contact me</span></a><span style="font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">! I’d love to support you on your journey to health and wellness. :)</span></span>

clean eating, clean eating snacks, healthy choices, healthy eating, healthy foods, healthy snacks, Protein, protein snacks

5 Protein Snacks that Pack a Punch

Snacks are necessary to keep your metabolism at its peak throughout the day. The type of snacks consumed makes a difference in reaching y...

Posted by Alyssa Schomaker / Friday, April 10, 2015 / No comments / abs , breakfast , breakfast benefits , diet , fiber , fitness , health , healthy breakfast , nutrition , Protein , vitamins , water

Power Breakfast: Energy For Your Morning

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Power breakfast with protein, vitamins, and fiber." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCS01PVxbLJOzUPmLDALb8ASpTz1pmMOxHWCVlYxOMXLb-RVQUCoSknuCtzieUV4BEV-5mepIQywM5dKKZK6EFYC0dZ533N1yaaoPO4w4HLS8ab-ZK6RCLZbhWoJdoN390YcsWIWG8Q7So/s1600/Power_Breakfast.png" title="Power breakfast with berries." /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the energy you need for a successful day. So what does a power breakfast include? Let me tell you all about it!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Protein</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Having a full serving of protein in your power breakfast is one of the most important factors. Protein helps satisfy your body, so you are less likely to fill up on empty calories later. It can help maintain or strengthen your muscle mass and assist in repairing tissue for a healthy, functioning body.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Fiber</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Foods that are high in fiber promote healthy digestion, so your body can easily flush out toxins, which might otherwise have harmful effects. Fiber can also help improve heart health and can help prevent diabetes. Make sure to include fiber in your healthy, power breakfast!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Vitamins</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Vitamins and minerals should be a part of your daily breakfast. To give yourself an antioxidant boost with your breakfast, add fruits and veggies. Tea is another great way to incorporate antioxidants that help keep your immune system going strong. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Sugar</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">You should avoid foods that contain processed sugar for breakfast. Foods that are full of sugar can make you hungrier, sooner. Plus, it can give you high blood sugar, which causes you to feel a sense of false energy, and then crash.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Hydrate</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Drink water as soon as you wake up, since your body hasn’t had any water during the night. Hydration is key during your whole day, so start it right with a tall glass of water. It will make your overall day better!</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="color: #444444; font-family: Verdana, sans-serif;">Power Breakfast Factor: Caffeine</span></b></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">I can’t resist a little coffee or tea in the morning. It’s okay to have something with a little bit of caffeine after you wake up. Black coffee and green tea are both full of antioxidants, so they are fine to sip with your morning meal. Just don’t add any extra sugar to them, or you could experience the high blood sugar previously mentioned.</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I think that making sure your power breakfast is delicious should also be an important factor! You should be able to enjoy your food and know that it will be giving you energy for the rest of the day. That’s why I love using </span><a href="http://www.shakeology.com/?tracking=BB_SHAKEOLOGY" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Shakeology</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for smoothies when it’s breakfast time. It ranks well in all the nutrition factors listed above. Plus you can use it in other delicious breakfast dishes, like this </span><a href="http://www.afitnurse.com/2013/03/chocolate-covered-banana-oatmeal.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Covered Banana Oatmeal</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Another great dish that is super filling, and a big hit with the fam, is this </span><a href="http://www.afitnurse.com/2014/08/ham-n-quinoa-hash-with-baked-eggs.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Ham ‘N Quinoa Hash With Baked Eggs</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Yum!</span></span></div>
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abs, breakfast, breakfast benefits, diet, fiber, fitness, health, healthy breakfast, nutrition, Protein, vitamins, water

Power Breakfast: Energy For Your Morning

You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the ...

Posted by Alyssa Schomaker / Saturday, April 4, 2015 / No comments / abs , almond butter , avocado , Black beans , clean eating , diet , eating healthy , fitness , food , health , healthy foods , plants , Protein , quinoa

6 Amazing Plant-based Proteins

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoq2PhuV3Ak9Q4gmNGf5B1CFAizGUgBNHkHQy4ZLkcsjIrq34fJ_yJSqCjelwebOpwudtHl_pUCHCKROUz-CzNvGsFmtBY-GhRJE8mmW8jux3w8NdCKjnwe91QRDVONWx0BUAqnwTUGr7z/s1600/plant_based_proteins.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="Plant-based protein avocado on wooden table" border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhoq2PhuV3Ak9Q4gmNGf5B1CFAizGUgBNHkHQy4ZLkcsjIrq34fJ_yJSqCjelwebOpwudtHl_pUCHCKROUz-CzNvGsFmtBY-GhRJE8mmW8jux3w8NdCKjnwe91QRDVONWx0BUAqnwTUGr7z/s1600/plant_based_proteins.png" title="Plant-based Protein Avocado" /></a></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Plant-based proteins are one of my favorite ways to boost my protein intake without all the calories. Protein helps build the muscles that keep us strong, active, and healthy, so it’s important to make sure you are getting enough every day. Meat is typically a good source of protein, but for vegetarians, or anyone who doesn’t like to eat a lot of meat, getting the proper amount of plant-based proteins is important. Most of these plant-based proteins are delicious as the main ingredient in a dish or as an easy, tasty side dish with a little burst of protein.</span></span></div>
<b id="docs-internal-guid-40e75a48-763c-0cfe-59b3-bff7e41ecfe8" style="font-weight: normal;"><span style="color: #444444; font-family: Verdana, sans-serif;"><br /></span></b>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">6 Amazing Plant-based Proteins</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Lentils</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Large amounts of protein and fiber can be found in lentils, so they help keep you energized and satisfied. They are perfect in a soup, stew, or salad. Lentils are plant-based proteins that are popular substitutes for ground beef or turkey. </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Hemp Seeds</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Not only are hemp seeds a great source of plant-based proteins, they also have plenty of vitamins and minerals, which support overall health. They are delicious sprinkled over a salad, yogurt, or smoothies. Hemp seeds are also delectable in oatmeal or pudding.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Quinoa</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Quinoa is a gluten-free grain, so it’s one of the most universally loved plant-based proteins. I love a good quinoa salad! You can also make a hot quinoa cereal, cookies, or fritters. The possibilities really are endless, when it comes to quinoa.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Almond Butter</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One of my personal fav’s is almond butter. In my opinion, this is one of the most convenient plant-based proteins. Not only is it mineral and protein-rich, but it makes the most scrumptious treats! For instance, these </span><a href="http://www.afitnurse.com/2013/05/shakeology-sunset-bars.html" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Shakeology Sunset Bars</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The </span><a href="http://www.shakeology.com/en_US/shake-flavors" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Shakeology</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, almond butter, honey, and banana in these bars make for an indulgent delight that is still full of protein.</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Avocado</span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Okay, seriously. Avocados are amazing! Maybe even my favorite of the plant-based proteins. It’s easy to add an avocado into anything really. Make some fresh guacamole , or slice it up for your fresh, spring salad. You can put it in a smoothie to make it even creamier and more nutritious.  </span></span></div>
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<span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #444444; font-family: Verdana, sans-serif;">Black Beans</span></span></div>
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<span style="color: #444444; font-family: Verdana, sans-serif;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As one of the staples in plant-based proteins, black beans are chock full of protein. Add them to fajitas, make a batch of delicious chili, or this delightful recipe for </span><a href="http://www.afitnurse.com/search/label/Black%20beans" style="text-decoration: none;"><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Cumin Lime Black Bean Quinoa Salad</span></a><span style="background-color: transparent; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Hint: that recipe has black beans and quinoa, so you know it’s chock full of protein!</span></span></div>
<span style="color: #444444; font-family: Verdana, sans-serif;"><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">What are your favorite plant-based protein recipes? I’d love to hear about your favorite meals and the ways you incorporate plant-based proteins. Leave a comment below!</span></span>

abs, almond butter, avocado, Black beans, clean eating, diet, eating healthy, fitness, food, health, healthy foods, plants, Protein, quinoa

6 Amazing Plant-based Proteins

Plant-based proteins are one of my favorite ways to boost my protein intake without all the calories. Protein helps build the muscles t...

Posted by Alyssa Schomaker / Wednesday, February 4, 2015 / No comments / 21 day fix extreme , 21 day fix extreme food , A fit nurse , Alyssa schomaker , Autumn calabrese , Beachbody top coach , carbohydrates , fats , fitness , food list , fruits , grocery list , health , Protein

21 day fix extreme approved Food list

<span style="font-family: Verdana, sans-serif;">So this week the 21 day fix extreme became available. I just got a sneak peek and the approved food list and I am ready to take my nutrition and results to the next level. This is definitely not a lifestyle program. Where I feel like the 21 day fix is definitely a maintainable nutrition and fitness program that individuals can do over and over again.</span><br />
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</span> <span style="background-color: white; line-height: 18.6666660308838px;"><span style="font-family: Verdana, sans-serif;">21 Day Fix EXTREME is the next program in the Fix product line.  It builds off the basics of 21 Day Fix and takes it to the next level. Combining no-nonsense portion control with steady state aerobics, resistance training, and explosive power moves, 21 Day Fix Extreme is a complete functional fitness program that targets every muscle in the body to help you will torch calories while creating a leaner, stronger and more functional physique.</span></span><br />
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</span></span> <span style="background-color: white; line-height: 18.6666660308838px;"><span style="font-family: Verdana, sans-serif;">The nutrition is much more strict with no cheats or cheats. Autumn Countdown to competition program is also included and can be cycled into the extreme nutrition plan or done in the final week of the program. As you see in the following 21 day fix extreme food list still plenty of food but, sugars of any kind are restricted.</span></span><br />
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<tr><td class="tr-caption" style="text-align: center;">21 day fix extreme food list</td></tr>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oagKvLU6ez1EQO7XWxaOaE6n-uVpjojMBy-OJ_BS9et_rsDLYO5pT-9jFkn9ptbjkCQvJPAd0WHNTZg05XVzO9vYm8Fzb1C5FzrZX1wQiY0qTF8J1voObPWYxTgah7-iUj5mVBaysPEo/s1600/Screen+Shot+2015-02-04+at+12.22.53+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="232" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6oagKvLU6ez1EQO7XWxaOaE6n-uVpjojMBy-OJ_BS9et_rsDLYO5pT-9jFkn9ptbjkCQvJPAd0WHNTZg05XVzO9vYm8Fzb1C5FzrZX1wQiY0qTF8J1voObPWYxTgah7-iUj5mVBaysPEo/s1600/Screen+Shot+2015-02-04+at+12.22.53+PM.png" title="" width="640" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Sardines (7 medium)</span></div>
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<span style="font-family: Verdana, sans-serif;">Fish, freshwater (catfish, trout) cooked, flaked</span></div>
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<span style="font-family: Verdana, sans-serif;">Game: buggalo (bison, ostrich, venison, cooked, diced</span></div>
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<span style="font-family: Verdana, sans-serif;">Game: lean ground (>=95% lean) cooked diced</span></div>
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<span style="font-family: Verdana, sans-serif;"> Eggs, 2 large</span></div>
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<span style="font-family: Verdana, sans-serif;">Greek yogurt, plain 1%</span></div>
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<span style="font-family: Verdana, sans-serif;">Yogurt, plain 2%</span></div>
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<span style="font-family: Verdana, sans-serif;">lean ground red meat (>=95% lean) cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Tofu, firm</span></div>
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<span style="font-family: Verdana, sans-serif;">Pork Tenderloin, diced cooked</span></div>
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<span style="font-family: Verdana, sans-serif;">Re fried beans, non fat </span></div>
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<span style="font-family: Verdana, sans-serif;">Brown rice</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi8IUQ3GT6fDxnugS7fcrAyKvHYCJxZBtpCbZ9jknbWCgq4ry8zS61qBqS34aWLIwlWZIJdu04_p2ozBE3job-okQU-KecyPqDryXGwpJ9crvI_Nm3IgvJ4DLExaxKKhWfyoKZ6SxTmByZ/s1600/Screen+Shot+2015-02-04+at+1.32.02+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img alt="21 day fix extreme, grocery list, food list, fruits, carbohydrates, protein, fats, Autumn Calabrese, 21 day fix extreme food, Beachbody top coach, Alyssa schomaker, , A fit nurse, " border="0" height="234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhi8IUQ3GT6fDxnugS7fcrAyKvHYCJxZBtpCbZ9jknbWCgq4ry8zS61qBqS34aWLIwlWZIJdu04_p2ozBE3job-okQU-KecyPqDryXGwpJ9crvI_Nm3IgvJ4DLExaxKKhWfyoKZ6SxTmByZ/s1600/Screen+Shot+2015-02-04+at+1.32.02+PM.png" title="" width="640" /></span></a></div>
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<span style="font-family: Verdana, sans-serif;">Avocado, mashed or 1/4 medium</span></div>
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<span style="font-family: Verdana, sans-serif;">12 almonds whole, raw</span></div>
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<span style="font-family: Verdana, sans-serif;">8 cashews</span></div>
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<span style="font-family: Verdana, sans-serif;">2 pistachios </span></div>
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<span style="font-family: Verdana, sans-serif;">10 pecan halves</span></div>
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<span style="font-family: Verdana, sans-serif;">8 walnut halves</span></div>
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<span style="font-family: Verdana, sans-serif;">Cheddar, shredded</span></div>
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<span style="font-family: Verdana, sans-serif;">Parmesan, shredded </span></div>
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<span style="font-family: Verdana, sans-serif;">*excluse Dairy if following the countdown to competition plan.</span></div>
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<span style="font-family: Verdana, sans-serif;">I am headed to California for Superstar diamond day in March, and then to Cancun for an all expense paid trip by Beachbody for my family and I in April so I plan on starting this program in two weeks.  <span style="background-color: white; line-height: 24.6399993896484px;">I want to tone, tighten and feel wonderful in my bathing suit and summer clothes!  I love the feeling of being confident because I am eating healthy and exercising!  My goal is to just be in the best shape I can personally be for myself!  I'm doing this to bust out of my winter body and be ready for the warmer weather when it arrives!  IT takes more than 1 month to reach your ultimate goals with your health and fitness!  So I know that if I start now I will be at the goal when the weather warms up!</span></span></div>
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<span style="font-family: Verdana, sans-serif;">Do you have an event (wedding, Vacation, photo shoot) that you want to look your best at? Are you ready to take your fitness and nutrition up a notch or two? Have you completed the <span style="background-color: white; line-height: 24.6399993896484px;">21 Day Fix or completed programs like P90X, P90X3, Insanity Max30, T25, Turbofire, Asylum, Chalean Extreme.</span></span></div>
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<span style="background-color: white; text-align: start;"><span style="color: cyan; font-family: Verdana, sans-serif;"><span style="font-size: 17.6000003814697px; line-height: 24.6399993896484px;"> </span><span style="line-height: 24.6399993896484px;"><span style="font-size: large;">Want to join me in my accountability group this month?</span></span></span></span></div>
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<span style="background-color: white; font-family: Verdana, sans-serif; font-size: 17.6000003814697px; line-height: 24.6399993896484px; text-align: start;">I am going to help you set realistic goals, teach you how to follow the meal plan, how to plan your week, your days, your meals and snacks so that you can get the best results possible. We will hold each other accountable with a daily check in and rating of your day!  Our goal is to help you reach the results that you want!!!!  Do you want to do this program but you are AFRAID you will fail or that it will be another program that sits on the shelf and collects dust?  Well then join me!!!! It does not cost anything additional.  It's just a perk of purchasing the program through me as your <a href="http://beachbodycoach.com/alyssaschomaker">coach</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">IF this is something that you would like to do and join me as we slim down for our upcoming trips please fill out this application below and our team will be in contact with you soon.</span></div>
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21 day fix extreme, 21 day fix extreme food, A fit nurse, Alyssa schomaker, Autumn calabrese, Beachbody top coach, carbohydrates, fats, fitness, food list, fruits, grocery list, health, Protein

21 day fix extreme approved Food list

So this week the 21 day fix extreme became available. I just got a sneak peek and the approved food list and I am ready to take my nutrition...

Posted by Alyssa Schomaker / Friday, December 5, 2014 / No comments / Dark chocolate , energy , fitness , food , fruit , general health , health , healthy choices , healthy eating , nutrition , Protein , veggies , water

How to Eat for Energy

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhvRfXgUlDpXD25GxyiX5y7l_-Zcb2gbMfm_lSpqHrTHWpqKpjPbe71NCAzqnKjh7ejA-Tby6f2SzfASYqjPlnsGBJWvVj36CO_mdDBQ1H3dp2a8-_l27LlaCWHrJQhxhNH_p3yfpf7Xw/s1600/energy_foods.png" imageanchor="1"><img alt="Healthy foods like apples are something you should eat for energy." border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdhvRfXgUlDpXD25GxyiX5y7l_-Zcb2gbMfm_lSpqHrTHWpqKpjPbe71NCAzqnKjh7ejA-Tby6f2SzfASYqjPlnsGBJWvVj36CO_mdDBQ1H3dp2a8-_l27LlaCWHrJQhxhNH_p3yfpf7Xw/s1600/energy_foods.png" title="eat for energy" /></a></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">We’ve all been attacked by the afternoon energy blues and they can be tough! Turning to sugar or caffeine is not the answer, it’s going to give you false energy that will cause you to crash later on. So, I’d like to share with you some foods that you should eat for energy to help your body naturally ward off those wary afternoon blues.</span></span></div>
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<span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #666666;">Foods to eat for energy:</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Veggies</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. If you are trying to eat for energy, veggies are amazing! Some vegetables have protein, complex carbs and good fats that will keep you energized. I recommend bell peppers, carrots, cucumbers and broccoli. Iron deficiencies can cause fatigue, so eat foods like spinach that are full of iron to rev up your energy.</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Starches</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. These are typically full of fiber and protein to keep your energy high and stomach satisfied for hours. I love to add a little brown rice, lentils, beans, granola or quinoa to my afternoon snacks as I eat for energy. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fruits.</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Besides being absolutely delicious, fruits are an awesome source because they are chock full of antioxidants, natural sugars and complex carbs that turn into energy. Some of my favorites are apples, berries, melons, pears and coconut. Add a little lemon to your water and you’ve got a tasty burst of liquid energy!</span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Proteins</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Add a protein to your snack or meal as you eat for energy; it will help sustain energy to keep you going strong all day. Good sources of protein are almonds, yogurt, protein bars, hummus, salmon, eggs, beans and lentils. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Water</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Sometimes it’s not all about how you eat for energy, staying hydrated is important too! Drink enough water throughout the day or dehydration will slow you down. Remember, caffeine is even more dehydrating so try drinking more water for energy before sipping some coffee. </span></span></div>
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dark Chocolate</span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. My favorite! Grab a piece of dark chocolate when it’s time to eat for energy. Make sure it is dark so that it is full of antioxidants and doesn’t have all the added sugar of milk chocolate, which can cause a sugar high and crash later on.</span></span></div>
<span style="color: #666666;"><span id="docs-internal-guid-5d93883e-11e3-6ea4-5d30-671473b48f7b"></span></span><br />
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<span style="color: #666666;"><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Aside from eating the right foods, general health is so important for staying energetic the whole day long. Be sure to eat real, unprocessed food. Choose food that is local and in season to get the maximum amount of vitamins and nutrients and eat a balanced selection of foods to feel good all day long. Don’t forget to get enough sleep - it’s difficult to eat for energy if you aren’t properly resting up during the night.</span><span style="background-color: #f0fcff; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: bold; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It’s not always about the shots of caffeine and bursts of sugar. Be healthy as you eat for energy and stay alert the whole day by eating these delicious foods throughout the day.</span></span></div>

Dark chocolate, energy, fitness, food, fruit, general health, health, healthy choices, healthy eating, nutrition, Protein, veggies, water

How to Eat for Energy

We’ve all been attacked by the afternoon energy blues and they can be tough! Turning to sugar or caffeine is not the answer, it’s going t...

Posted by Alyssa Schomaker / Wednesday, July 9, 2014 / No comments / clean eating , deliciousness , food , good habits , healthy breakfast , nutrition , pancakes , Protein , Recipes

10 Delicious Protein Pancake Recipes

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<article class="post-26137 post type-post status-publish format-standard hentry category-healthy category-recipes tag-breakfast tag-fuel tag-protein tag-snacks content-type-recipes" id="post-26137" style="box-sizing: border-box; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif;"><header class="entry-header" style="border: none; box-sizing: border-box; color: #2d2e31;"><h1 class="entry-title" style="box-sizing: border-box; font-family: europa, pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: 4rem; margin: 0px 0px 0.25em;">
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<img alt="10 Delicious Protein Pancake Recipes" class="alignnone size-full wp-image-26191" data-jpibfi-indexer="0" height="750" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/10-Delicious-Protein-Pancake-Recipes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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Good news: <a href="http://dailyburn.com/life/recipes/paleo-recipes-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Pancakes</a> are no longer carbohydrate-laden belly bombs — they’re getting a healthy makeover with high-protein ingredients. Whether it’s Greek yogurt, cottage cheese, almond flour, or <a href="http://dailyburn.com/life/recipes/protein-pancake-recipes/%22http://store.dailyburn.com/products/fuel-6/?partner=life&mtype=5&sub_id=life&utm_source=life&utm_medium=life&utm_campaign=life&utm_content=life%20%22" style="box-sizing: border-box; color: #0c90ff;" target="_blank">protein powder</a>, switching up the basic ingredients can give this breakfast favorite a much healthier nutritional profile. The protein pancake recipes below contain at least nine grams of protein per serving, with some hitting upwards of 38 grams (we’re looking at you, cinnamon roll pancakes). Happy flipping! </div>
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<img alt="Pumpkin Spice Protein Pancakes" class="alignnone size-full wp-image-26170" data-jpibfi-indexer="1" height="400" src="http://cdn3.dailyburn.com/life/wp-content/uploads/2014/04/Pumpkin-Spice-Protein-Pancakes.jpeg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">1. </b><a class="external" href="http://dashingdish.com/recipe/pumpkin-spice-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Pumpkin Spice Protein Pancakes</b></a><b style="box-sizing: border-box;"> </b>(14 g protein)<br style="box-sizing: border-box;" />Pumpkin gets extra love each fall — but you can taste <a href="http://dailyburn.com/life/health/pumpkin-health-benefits/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">the benefits</a> any time of year. These flour-free pancakes deliver a protein-packed breakfast, thanks to one scoop of protein powder, real pumpkin and oats. Add egg whites and baking powder and they’re ready for lift-off. <i style="box-sizing: border-box;">Photo and Recipe: Katie Farrell / </i><a class="external" href="http://dashingdish.com/recipe/pumpkin-spice-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><i style="box-sizing: border-box;">Dashing Dish</i></a><i style="box-sizing: border-box;">  </i></div>
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<img alt="Vanilla-Spiked-Protein-Pancakes" class="alignnone size-full wp-image-26171" data-jpibfi-indexer="2" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/Vanilla-Spiked-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">2. </b><a class="external" href="http://betterwithcake.com/desserts/vanilla-spiked-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Vanilla-Spiked Protein Pancakes</b></a> (9 g protein)<br style="box-sizing: border-box;" />The protein in these pancakes comes from three eggs and a half-cup of cottage cheese. A quarter-cup of flour holds it all together, and vanilla extract and coconut oil give the cakes a unique — and crave-worthy — flavor. Top with fresh fruit, your favorite <a href="http://dailyburn.com/life/recipes/low-calorie-nut-butter-recipes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">nut butter</a> or Greek yogurt for a well-rounded meal. <i style="box-sizing: border-box;">Photo and Recipe: Emma / </i><i style="box-sizing: border-box;"><a class="external" href="http://betterwithcake.com/desserts/vanilla-spiked-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Better with Cake</a></i></div>
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<img alt="Red Quinoa Pancakes" class="alignnone size-full wp-image-26172" data-jpibfi-indexer="3" height="400" src="http://cdn1.dailyburn.com/life/wp-content/uploads/2014/04/Red-Quinoa-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">3. </b><a class="external" href="http://thekitchenmccabe.com/2014/01/20/red-quinoa-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Red Quinoa Pancakes</b></a> (9 g protein)<br style="box-sizing: border-box;" />These pancakes get their dose of protein from an unexpected source: quinoa. In addition to lending protein, the quinoa creates a great slightly crunchy, slightly chewy texture without losing typical pancake fluffiness. Top with fresh berries and fruit syrup. <i style="box-sizing: border-box;">Photo and Recipe: Kayley / </i><i style="box-sizing: border-box;"><a class="external" href="http://thekitchenmccabe.com/2014/01/20/red-quinoa-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">The Kitchen McCabe</a></i></div>
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<img alt="Almond-Joy-Pancakes" class="alignnone size-full wp-image-26190" data-jpibfi-indexer="4" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/Almond-Joy-Pancakes1.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">4. </b><a class="external" href="http://thelemonbowl.com/2013/12/almond-joy-pancakes-gluten-free.html" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Gluten-Free Almond Joy Pancakes</b></a> (11 g protein)<br style="box-sizing: border-box;" />Low-carb pancakes packed with protein and fiber — need we say more? Two of these cakes provide 11 grams of protein and nine grams of fiber, which comes primarily from the half-cup of coconut flour and six eggs in the recipe. All that great Almond Joy flavor is thanks to almond extract and (of course) dark chocolate. Fry them up in coconut oil for a slightly sweet crunch. <i style="box-sizing: border-box;">Photo and Recipe: Carolyn / <a class="external" href="http://alldayidreamaboutfood.com/2013/12/almond-joy-pancakes-low-carb-and-gluten-free.html" style="box-sizing: border-box; color: #0c90ff;" target="_blank">All Day I Dream About Food</a> via </i><i style="box-sizing: border-box;">The Lemon Bowl</i></div>
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<strong style="box-sizing: border-box;">RELATED: </strong><a href="http://dailyburn.com/life/recipes/protein-powder-recipes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">11 Unexpected Protein Powder Recipes</a> </div>
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<img alt="Cinnamon Roll Protein Pancakes" class="alignnone size-full wp-image-26174" data-jpibfi-indexer="5" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2014/04/Cinnamon-Roll-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">5. </b><a class="external" href="http://www.theslenderstudent.com/cinnamon-roll-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Cinnamon Roll Protein Pancakes</b></a> (38.5 g protein)  <br style="box-sizing: border-box;" />Instant oats, vanilla protein powder, egg whites and Greek yogurt make up the protein-packed base of these decadent (but healthy!) pancakes, while banana and cream cheese create a decadent flavor and texture. Whip up this batter at night and store in the fridge before cooking in the morning for a quick and filling hot breakfast. <i style="box-sizing: border-box;">Photo and Recipe: Claire / </i><i style="box-sizing: border-box;"><a class="external" href="http://www.theslenderstudent.com/cinnamon-roll-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">The Slender Student</a></i> </div>
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<img alt="Peaches and Cream Protein Pancakes" class="alignnone size-full wp-image-26175" data-jpibfi-indexer="6" height="400" src="http://cdn3.dailyburn.com/life/wp-content/uploads/2014/04/Peaches-and-Cream-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">6. </b><a class="external" href="http://www.kissmybroccoliblog.com/2013/11/10/peaches-cream-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Peaches and Cream Protein Pancakes</b></a> (22 g protein)<br style="box-sizing: border-box;" />These peachy cakes bring the taste of summer into your kitchen. Oat flour, coconut flour and vanilla protein powder combine for the base of these fruit-filled cakes. Peach-flavored Greek yogurt, diced peaches, coconut and almond extract add sweetness, a bit of texture, and fresh flavors to the mix as well. Top with freshly toasted coconut, roasted almonds and fresh, diced peaches for an even more exciting dish and varied texture. <i style="box-sizing: border-box;">Photo and Recipe: Heather Powers / </i><a class="external" href="http://www.kissmybroccoliblog.com/2013/11/10/peaches-cream-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><i style="box-sizing: border-box;">Kiss My Broccoli </i></a><i style="box-sizing: border-box;"> </i></div>
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<img alt="Vanilla-Coconut-Protein-Pancakes" class="alignnone size-full wp-image-26177" data-jpibfi-indexer="7" height="400" src="http://cdn1.dailyburn.com/life/wp-content/uploads/2014/04/Vanilla-Coconut-Protein-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">7. </b><a class="external" href="http://foodologie.com/2013/09/12/vanilla-coconut-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Vanilla Coconut Protein Pancakes</b></a> (29 g protein)<br style="box-sizing: border-box;" />Nuts for coconut? These vanilla and coconut-scented pancakes are made from spelt flour, almond meal and protein powder. Chia seeds add a bit of texture and a healthy kick of<a href="http://dailyburn.com/life/health/omega-6-omega-3-foods/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">omega-3</a> fatty acids. Top with a mix of Greek yogurt and maple syrup and toasted coconut.<i style="box-sizing: border-box;">Photo and Recipe: Karla / </i><i style="box-sizing: border-box;"><a class="external" href="http://foodologie.com/2013/09/12/vanilla-coconut-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Foodologie</a></i></div>
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<a href="http://cdn2.dailyburn.com/life/wp-content/uploads/2013/07/Protein-Pancakes_PS_2.jpg" style="box-sizing: border-box; color: #0c90ff;"><img alt="Protein Pancakes" class="size-full wp-image-15587" data-jpibfi-indexer="8" height="400" src="http://cdn2.dailyburn.com/life/wp-content/uploads/2013/07/Protein-Pancakes_PS_2.jpg" style="border: 0px; box-sizing: border-box; height: auto; max-width: 100%;" width="620" /></a></div>
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<b style="box-sizing: border-box;">8. </b><a href="http://dailyburn.com/life/recipes/chocolate-banana-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Chocolate-Banana Protein Pancakes</b></a> (22 g protein)<br style="box-sizing: border-box;" />At 21 grams of protein per serving, these pancakes are the perfect way to start any morning off right. In addition to fulfilling even the most persistent of chocolate cravings, these babies are dairy-free, gluten-free and soy-free. Add an extra dose of protein by topping with a scoop of your favorite Greek yogurt. <i style="box-sizing: border-box;">Photo and Recipe: Perry Santanachote /</i><i style="box-sizing: border-box;"><a href="http://dailyburn.com/life/recipes/chocolate-banana-protein-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Life by DailyBurn</a></i> </div>
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<strong style="box-sizing: border-box;">RELATED: </strong><a href="http://dailyburn.com/life/recipes/paleo-recipes-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">7 Quick and Easy Paleo Pancake Recipes</a></div>
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<img alt="Whole-Wheat Greek Yogurt Pancakes" class="alignnone size-full wp-image-26179" data-jpibfi-indexer="9" height="400" src="http://cdn3.dailyburn.com/life/wp-content/uploads/2014/04/Whole-Wheat-Greek-Yogurt-Pancakes.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">9. </b><a class="external" href="http://www.veggiesbycandlelight.com/whole-wheat-greek-yogurt-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Whole-Wheat Greek Yogurt Pancakes</b></a> (25 g protein)<br style="box-sizing: border-box;" />It can’t get more simple than these whole-wheat Greek yogurt pancakes: Just combine Greek yogurt, an egg, whole-wheat flour and baking soda, mix it up, and cook in a skillet. Add whatever flavors you like, and choose your favorite toppings. (We’re big fans of fresh berries or banana!) <i style="box-sizing: border-box;">Photo and Recipe: Ali / </i><i style="box-sizing: border-box;"><a class="external" href="http://www.veggiesbycandlelight.com/whole-wheat-greek-yogurt-pancakes/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Veggies by Candlelight</a></i></div>
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<img alt="Banana-Peanut-Butter-Protein-Pancakes" class="alignnone size-full wp-image-26189" data-jpibfi-indexer="10" height="400" src="http://cdn1.dailyburn.com/life/wp-content/uploads/2014/04/Banana-Peanut-Butter-Protein-Pancakes2.jpg" style="border: 0px; box-sizing: border-box; float: none; height: auto; max-width: 100%;" width="620" /></div>
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<b style="box-sizing: border-box;">10.</b><i style="box-sizing: border-box;"> </i><a class="external" href="http://www.foodfanatic.com/2014/01/protein-pancakes-hearty-and-healthy/" style="box-sizing: border-box; color: #0c90ff;" target="_blank"><b style="box-sizing: border-box;">Peanut Butter, Banana, and Chocolate Chip Protein Pancakes</b></a> (11.7 g protein)<br style="box-sizing: border-box;" />Greek yogurt and vanilla protein powder put the “pow” in these protein pancakes. Oats give the cakes some body, while customized toppings add an irresistible peanut-buttery-banana-chocolaty flavor. Prefer other fixins? Use the basic recipe and top with whatever your heart desires! <i style="box-sizing: border-box;">Photo and Recipe: Erin / </i><i style="box-sizing: border-box;"><a class="external" href="http://www.foodfanatic.com/2014/01/protein-pancakes-hearty-and-healthy/" style="box-sizing: border-box; color: #0c90ff;" target="_blank">Dinners, Dishes & Desserts</a></i></div>
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<span class="byline" style="box-sizing: border-box; color: #959595; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: xx-small; line-height: 1.5;">shared from dailyburn.com by <span class="author vcard" rel="author" style="box-sizing: border-box;"><a href="http://dailyburn.com/life/author/kate-morin/" rel="author" style="box-sizing: border-box; color: #959595; text-decoration: none;" title="Posts by Kate Morin">Kate Morin</a></span></span><span style="color: #959595; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: xx-small; line-height: 1.5;"> </span></h1>
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clean eating, deliciousness, food, good habits, healthy breakfast, nutrition, pancakes, Protein, Recipes

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