Healthy French Toast

  • Yield: 1 Serving
  • Difficulty: Easy
  • Time: 15 minutes


2 slices Sprouted grain bread or Paleo Almond Bread (Paleo Bread has 1g net carb)
½ cup liquid egg whites
Sugar-free Maple syrup if desired
1 tsp Cinnamon
Natural Sweetener of choice (We use Monk Fruit, Stevia, or Erythritol; these usually come in green or orange packets)
1 tsp vanilla extract
Nonstick cooking spray


Let’s make some delicious Healthy French Toast. First, pour egg substitute into a shallow bowl or high-sided plate. Add 1 tsp vanilla extract, 1 packet sweetener, and ½ tsp cinnamon, whip with a fork. Spray pan with nonstick cooking spray, put the pan to warm for 1 minute on medium heat. Dredge bread slices in egg mixture then put in the pan. Cook until golden brown on each side, then put on a plate, add a small amount of sugar-free syrup and the other ½ tsp cinnamon.

Using Paleo Almond Bread:

Calories: 213
Protein: 20g
Fat: 6g
Carbs: 13g
Fiber: 5g

Using Sprouted Grain Bread:

Calories: 253
Protein: 17g
Fat: 1.5g
Carbs: 13g
Fiber: 3g

Banana Nut Protein Muffins

  • Yield: 6 Muffins
  • Difficulty: Moderate
  • Time: 30 minutes

Here is a fun and easy Banana Nut Protein Muffins recipe that will give you great post-workout fuel along with protein! These are some wonderfully moist and delicious muffins that you can take to work, throw in your gym bag, or give to the kids. They are a crowd-pleaser for those who want something sweet and nutty without any added sugars or high fructose corn syrup. They are really good for breakfast and to have with coffee, or a guilt-free snack in between breakfast and lunch or between lunch and dinner.

I cannot tell you how convenient it is to have a bunch of muffins like this pre-made! They are there just when you need them—when you are “angry” and about to eat something stupid and what do you know? There they are!


  • ¾ cup rolled or quick oats, or oat flour or Gluten-Free oat flour
  • 1 large ripe banana
  • ¾ cup egg whites
  • 2 scoops vanilla EFX Sports Pure Whey
  • ¼ cup unsweetened applesauce
  • ¼ cup plain nonfat Greek yogurt
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. cinnamon
  • ¼ cup granular baking stevia that measures like sugar
  • 2 oz. walnuts


Preheat the oven to 350 degrees. Spray a muffin tin really well with nonstick spray. Peel the banana and put it in a large bowl with the rest of the ingredients except the walnuts. Mash it all up with a potato masher, and then mix it with a hand mixer until all of the lumps are gone. Stir in the walnuts with a spoon—you can save 6 of the prettiest walnuts for the tops of the muffins if you care about that sort of thing. Spoon the mixture into each of the muffin molds and if you saved the nice-looking walnuts, place one on top of the mixture on each muffin. Bake for 20 minutes. Poke one with a knife and if it comes out clean, it’s ready to be enjoyed!


Calories: 188 each
Fat: 7.6 g
Carbs: 15.3 g
Fiber: 2.28 g
Protein: 15 g

Salted Caramel Protein Oatmeal

  • Yield: 1 serving
  • Difficulty: Easy
  • Time: 15 minutes

After making this once, I am a total addict. I have eaten Salted Caramel Protein Oatmeal EVERY SINGLE MORNING for the past week. It’s so darn mouthwatering that I almost can’t handle writing about it! Sorry about the outburst but this oatmeal is positively DIVINE. This is one of the reasons I look forward to waking up in the morning! I have always been a fan of sweet and salty together, and this recipe works it to the fullest.

You can make this as salty (or not) as you want. I like it moderately salty without overdoing it. Using Himalayan pink salt or Celtic salt is wise because both types have many health benefits, and they contain 60-80 different minerals the body needs. Many people think salt is evil and the worst thing on the planet for your heart; there is a grain of truth to that—pun intended! This is because many people eat way too much processed food, which contains entirely too much sodium. If you don’t eat processed foods or cook with salt, you should go ahead and use it to flavor your food. The human body requires sodium to function, so have it in moderation.


  • 1 scoop of EFX Sports vanilla Pure Whey
  • ½ cup oatmeal or gluten-free oats
  • 1 cup of water (or amount needed according to your oatmeal’s cooking directions)
  • 1 tsp. extra virgin coconut oil
  • 1-2 tbsp. sugar or calorie-free caramel syrup
  • ¼- ½ tsp. Himalayan pink salt or Celtic salt


Cook oatmeal according to directions on the package of the type or oatmeal you have. Different types of oatmeal have different cooking times. Once it is finished cooking add in the coconut oil and protein, and stir well. You can add the caramel syrup and salt and mix it all in or serve it poured on top for looks! It doesn’t get much easier than that to enjoy such a wonderful and highly addictive breakfast. I’ll see you at the next OAA meeting (Oatmeal Addict’s Anonymous).


Calories: 290
Protein: 29 g
Fat: 5 g
Carbs: 31 g
Fiber: 2g

Chocolate Peanut Butter Protein Shake

So here I don’t exactly get an A for originality, but this shake recipe certainly shakes things up from the usual vanilla! Chocolate peanut butter has to be one of the most favored flavors in America, and with good reason: it’s darn yummy! In fact, it was so chocolaty and thick that I couldn’t get any of it through the straw! The straw in the picture was literally pointless (not that I’m complaining or anything) I had to eat it with a spoon. It even seemed to perk me up a bit because the cacao nibs have a little caffeine in them. 

For all those who are still under the impression that chocolate is somehow bad for you, I have good news! If it is not loaded with sugar and fat, cocoa powder is very good for you. It can lower blood pressure, improve blood vessel health, reduce bad LDL cholesterol levels, reduce insulin resistance, as well as help prevent heart disease! Aside from decreasing bad LDL cholesterol, cocoa helps increase good HDL cholesterol. 

This formerly guilty pleasure is no longer guilty, so bottoms up my friends! If you would like the shake to have fewer calories, use peanut butter powder (cuts 150 calories) and eliminate the ground/chopped peanuts or cacao nibs (another 50-100 calories), or split it with someone (cuts 250 calories). I used this shake as a meal, and now it’s three hours later and I am still full! 



 Put it all in the blender (except for the ground nuts and cacao nibs) and blend. Top with the cacao nibs and chopped/ground peanuts, and enjoy! 


Calories: 500
Fat: 32 g
Carbs: 21 g
Protein: 47 g
Fiber: 10.5 g
Caffeine: 24 mg