• 1 cup gluten-free rolled oats
• 1 tbsp. chia seeds
• 1 tsp. baking powder
• 1 tsp. Stevia or raw unfiltered honey
• ½ scoop protein powder**
• ¼ tsp. cinnamon
• ½ tsp. vanilla extract
• 1 cup egg whites
• 2 whole eggs, pasture-raised
• ¼ cup unsweetened non-dairy milk
• 2 tbsp. maple syrup, grade B
• 4 slices turkey bacon, uncured & nitrate-free  
• 5 pitted dates, chopped  
• 1 tbsp. grass-fed butter

**We used Athletic Greens grass-fed whey isolate, vanilla

Directions

1. In a small saute pan on medium-high heat, cook bacon until crispy. Removed bacon from pan, crumble into small bits and set aside.
2. Add the dry ingredients—oats, chia, baking powder, Stevia, protein powder and cinnamon—in a blender or food processor. Pulse until smooth. Set aside
3. Whisk the eggs, egg whites & milk in a medium mixing bowl. Slowly add the dry ingredients to the wet ingredients.
4. Take a paper towel to wipe the pan clean, then add 1 tsp. butter to grease. On medium-heat heat, add ¼ pancake batter. Add ¼ chopped dates and crumbled bacon on top. When batter begins to bubble, it’s ready to flip.
5. Repeat with remaining batter. Serve with maple syrup and grass-fed butter. To cut down on the sugar, mix the maple syrup with equal parts water and 1 tbsp. butter. Heat in microwave for 15 seconds, stir and pour over pancakes. Enjoy immediately.

Nutritional Information & Macros

Dietary Information: Gluten Free

Macronutrients

• 387 calories
• 8.75g fat
• 40g carbs
• 37.2g protein

READ MORE: 

Banana Chocolate Peanut Butter Protein Powder Pancakes

What is the Best Protein Powder? 

Good Protein Bars, Decoded

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes appeared first on Born Fitness.

• ¼ cup low-sugar granola*
• 2 tbsp. crushed walnuts
• ⅔ cup plain or vanilla Greek or Skyr yogurt**
• ½ cup mixed berries
• 1 tsp. raw, unfiltered honey

*We used Purely Elizabeth’s Original Grain Gluten-Free Granola

**We used Siggi’s plain 4% yogurt.

Directions

• In a mason jar or serving bowl, add 1 tbsp. of granola & ½ tsp. of honey.
• Top with ⅓ cup yogurt.
• Then sprinkle 1 tbsp. of walnuts, ¼ cup berries and 1 tbsp. Granola.
• Layer once more with yogurt, walnuts, berries and granola, then drizzle with a little honey.

Nutritional Information & Macros

Dietary Information: Vegetarian, Gluten free (if gluten-free granola is used), Contains dairy & nuts

Macros per serving

• 620 calories
• 42g fat
• 43g carbs
• 27g protein

READ MORE: 

Cinnamon Apple Yogurt Parfait with Protein Granola

High Protein Lemon Berry Chia Yogurt 

Yogurt and Your Microbiome: The Surprising Ways Gut Health Affects Your Life

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post The Berry Nutty Yogurt Parfait appeared first on Born Fitness.

Even though breakfast is not the most important meal of the day (science suggests that no one meal is more valuable than another), breakfast eaters tend to experience the best benefits by selecting a filling breakfast that leaves you wanting less for lunch, curbs snacking, and gives you fuel for hours.

While eggs are a popular staple (and for good reason, they are loaded with protein and fat) and the foundation of a fulfilling breakfast, you can upgrade any egg-based meal to help keep you fuller for longer — like our hearty egg skillet.

If you want to upgrade your breakfast — or any meal — into a combination of foods that makes it easier to stay on track with your diet, we’ve provided a simple outline that will increase the fullness, satisfaction, and flavor so you have an easier time achieving your goals.

How to Kill Your Appetite

There are many factors that can make you feel hungry that have nothing to do with the foods you eat. For example, sleep deprivation is one of the biggest causes of hunger.

Research published in the Journal of Clinical Endocrinology and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

The more ghrelin you produce, the more you stimulate hunger while also reducing the number of calories you burn (your metabolism) and increasing the amount of fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible.

And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.

Translation: if you want to kill your hunger, start by getting a minimum of 6 hours of sleep per night, but (ideally), you’ll rest at least 7.5 hours per night.

When it comes to specific foods and feeling full, all calories are not equal. Some foods increase satiety or the feeling of fullness. In particular, if you want to feel fuller for longer (or, in this case, a breakfast that keeps you full for hours) and keep it simple, build a meal focused around 3 elements:

• Protein
• Fiber
• Foods that retain water

Protein is the most-filling macronutrient, compared to carbs or fats.

Fiber helps control hunger by slowing down the process by which foods empty in your stomach and speeds up digestion, and that combo helps you stay satisfied for longer.

Drinking water helps with appetite and enjoying foods that retain water has been shown to help decrease how much food you consume.

What Foods Are Best At Controlling Hunger?

Because satiety determines your hunger and feelings of fullness, the satiety index was created to help you measure how well a meal keeps you satisfied.

It’s a simple way to know if the foods you eat are doing the job you want, which is mainly to keep you away from the snack drawer at work.

Foods that have a score of more than 100 are considered more filling, and those with less than 100 might leave you going for seconds or thirds on your meal.

The foods that are best at keeping you full include:

• Potatoes
• Meat
• Eggs
• Fish
• Vegetables
• Cheese
• Nuts
• Legumes/beans

As an added benefit, research shows that spicy foods can also help suppress hunger.

Use any of those foods and you’re more likely to be fuller for longer. Combine several of those foods and you have the perfect recipe for energy, satisfaction, and the elimination of hunger.

The Best Egg Breakfast to Keep You Fuller (For Longer)

We couldn’t squeeze in every ingredient, but this breakfast has been approved by hundreds of online coaching clients, and it’s exactly what you can eat to fill you up and power you through any day.

This healthy egg breakfast recipe contains 6 of the foods that are highest on the satiety index, and it adds a touch of spice (if you like it) to help keep your hunger at bay.

If you try this recipe, be sure to leave your thoughts in the comments below!

Egg Skillet Recipe

Ingredients

• 3 slices bacon, uncured & nitrate-free
• 6 eggs, pastured
• ¾ cup egg whites
• 1 large sweet potato, cubed
• ½ cup onion, diced
• 20 Brussels sprouts, quarters
• ¼ cup shredded Parmigiano-Reggiano
• 1/4 cup lentils
• Hot sauce (optional)

Directions

1. Slice the bacon into ½” thick mini slices. Add those to a large saute pan or cast-iron skillet on medium heat. Cook for 5-7 minutes, the bacon should be about halfway cooked. Drain ½ of the grease from the pan.
2. Add the chopped onion and lentils. Cook for about 2-3 minutes until they’ve softened, then add the sweet potato and Brussels sprouts. Keep the skin on the potato; that’s where a lot of the nutrients are. No need to de-stem the Brussels sprouts, just quarter. Try to make sure everything is about the same size so they cook evenly.
3. Increase temperature to medium-high heat, and cook for 15 minutes, stirring every 2 to 3 minutes. You want the edges to brown so don’t stir constantly. After 15 minutes, cover and cook for an additional 2 to 3 minutes. This essentially steams the veggies for the last few minutes.
4. Bro-hack tip: add the eggs, egg whites, and Parmigiano-Reggiano to a blender bottle. Yes, that protein shaker cup with the whisk ball in it. Shake it like a shake weight (the new Polaroid picture), and pour over the veggies.
5. Season with salt and pepper, and scramble the eggs. Serve with hot sauce for an extra kick! Makes 2 large servings.

Nutritional Information & Macros

Dietary Information: Paleo, Gluten-Free, Nut-Free  

Macros per serving

• 424 calories
• 21g fat
• 31g carbs
• 36g protein

READ MORE: 

How Many Eggs are Safe to Eat? 

Reinventing Healthy Breakfast: Eggs on the Go

Upgrade Your Meal Prep and Eat Healthier in Less Time

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post What To Eat For Breakfast To Fill You Up appeared first on Born Fitness.

• 1 cup steel-cut oats*
• 3 cups filtered water
• ¼ tsp. Himalayan salt
• 1 tsp. ground cinnamon
• 1-2 tsp. raw, unfiltered honey
• 1 tbsp. coconut oil, cold-filtered, unrefined
• ¼ cup roasted almonds
• 2 tbsp. toasted unsweetened coconut flakes
• 2 servings protein powder of choice**
• 1 cup fresh blueberries
• 1 banana, sliced

*This recipe can also be made with gluten-free rolled oats for a faster, gluten-free version made in the microwave; however, the water measurements will change.

**If you don’t like the taste of your protein powder, you won’t like the taste of this recipe. Step 1: find a protein powder you enjoy! In this recipe, we used Vital Farms Collagen Peptides, no flavor.  

Directions

1. Bring water and salt to a boil. Then add in the oats, stir and reduce heat to a simmer. Cover and cook for about 10-20 minutes depending on how mushy you like it.
2. Remove from the heat and let cool. Stir in the honey, coconut oil, cinnamon and protein powder. Stir until well combined. You want to make sure to let the oats cool before stirring in the protein powder. Sometimes the protein can get clumpy if it’s too hot.
3. Garnish with ¼ cup blueberries, ¼ banana slices, ½ tbsp. coconut flakes, 1 tbsp. almonds and a drizzle of honey.
4. Serve immediately. You can store the leftovers in individual-serving size Tupperware for easy grab-and-go breakfasts for the following three days. Keep in fridge. When ready to eat, reheat in microwave or on stovetop. Feel free to switch up the flavors by adding fresh fruit, unsweetened dried fruit or chia seeds on top.

Nutritional Information & Macros

Dietary Information: Contains gluten, nuts & dairy

Macros per serving

• 283 calories
• 10g fat
• 36g carbs
• 15g protein

READ MORE: 

Goji Berry Quinoa Breakfast Bowl

Peanut Butter Banana Overnight Oats

Reinventing Healthy Breakfast: Eggs on the Go

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Breakfast of Champions: Best Steel Cut Oats Recipe Imaginable appeared first on Born Fitness.

Choices are great, but having too many options is paralyzing. There’s probably something you want to eat somewhere in those healthy breakfast lists, but it’s buried an endless scroll of random stuff.

Just as frustrating? Many of the recipes don’t feel like good fit for you. Either because they’re too complicated, have the wrong mix of ingredients, or just don’t sound all that appetizing.

Instead of getting frustrated, we’ve simplified our favorite healthy breakfast recipes into categories that will work for you.

Hate to cook, or have almost no time to do it? Not a problem.

Burned out from eating breakfast staples like oatmeal and eggs over and over again? Don’t worry, we have alternatives.

Wrangling with an addiction to bacon? Never fear. We have love for your bacon love.  

Based on feedback we’ve received from our coaching clients, here are some of the most common problems you face at breakfast — and the meals that can get the job done for your life and body.

The breakfast problem: You don’t have time to eat.

If your mornings are so hectic that you barely have time to chew, much less cook, you aren’t alone. Far from it. In fact UK-based market research showed that nearly half of all people have to eat breakfast outside of their home at least once per week. A similar report in the U.S. showed a growing number of people need portable breakfasts.

Here’s the good news: There are plenty of healthy breakfast options that don’t require you to start your morning at the stove. In fact, you won’t even need to dirty a dish. Simply prep these the night before (or even on the weekend), and you have grab-and-go healthy breakfasts that can roll out the door when you do.

Eggs on the Go (full recipe here) – Get a high-protein breakfast that’s packed with veggies that fits in the palm of your hand. Tastes so good you’ll feel like you sat down for your favorite omelette, but you can do it on the road. You get it all with no mess and no clean-up. Spend 25 minutes making these one night — you’ll have eliminated the need to think about breakfast for the rest of the week.

Peanut Butter Banana Overnight Oats (full recipe here) – Get all the health benefits of oatmeal, and the protein to start your day right, no cooking required. You simply mix the ingredients together the night before, which takes about 5 minutes. The next morning, voila! Breakfast is ready, and so are you.

PB&J Energy Balls (full recipe here) – Here’s a helpful hand-friendly snack that’s great if you have to eat on the go (i.e. in your car). Like the overnight oats above, there’s no cooking required. A food processor is all you need. Knock out one batch on a weekend, and your healthy breakfasts are ready for the week.

The problem: All you want is cereal. 

People are eating less breakfast cereal than they once did, but a bowl of something crispy plus milk remains a morning ritual for many. The good news: You can eat cereal and have it be a healthy start to your day.

1. Added sugar. While it’s not true for all cereals, plenty of breakfast cereals come packed with added sugar. Look at many cereal labels and you’ll see “sugar,” “corn syrup” (a.k.a. more sugar), or plenty of sugar’s other code names (honey, agave nectar, etc.) listed early and often. You do not have to fear sugar, but you should aim to keep your intake of added sugars to below 150 calories per day if you are a man, and 100 if you are a woman. Some especially sugar-packed cereals (usually ones targeted at kids) deliver more than half of that per serving. And FYI: No one eats a single serving of cereal. Your best bet: Check the nutrition labels. Look for a cereal with more fiber and a sugar content in the single digits.
2. Low in protein. Cereals come from grains, and grains generally aren’t high in protein compared to their total calorie count. Yes, adding milk helps. But why not steer your breakfast toward even greater balance by adding a protein source like eggs on the side? Doing that provides a mix of carbs, protein and healthy fats. Here are the two main knocks against cereal (and how to solve them):

Or if you want to give your breakfast bowl a total makeover, we recommend:

The True Breakfast For Champions (full recipe here) – Crunchy, crispy, sweet and satisfying, this bowl delivers all the whole grain goodness without much added sugar. [Honey is an ingredient, but you can ditch it if you want.] For many, the blueberries and bananas provide more than enough sweetness. Combine them with the fiber from the steel cut oats and healthy fats from the almonds, and you’ve got everything you need to fuel your body to win the day.

The problem: You hate oatmeal.

Why does seemingly every health outlet suggest eating oatmeal? There are several reasons to love it:

• Studies indicate eating oatmeal lowers total cholesterol, and – notably – the “bad” LDL cholesterol. That’s because oatmeal is high in fiber and soluble fiber can help reduce cholesterol.
• Another benefit of fiber: It makes you feel fuller for longer. That helps you keep your appetite in check.
• Studies show that people who eat oatmeal consume less total calories at their next meal compared to those who ate breakfast cereal — especially among overweight people.

But look, nobody can blame you if oatmeal isn’t your thing. And there are plenty of ways to get fiber—the main driver behind many of these benefits—without turning to oats. A piece of high-fiber bread (we like Ezekiel 4:9, but look for any bread with “100% whole grain” or “whole wheat” on the label) can have nearly as much fiber as oatmeal. Toast it with a side of bacon or eggs (or both!) and you’ve got a healthy, well-rounded breakfast.

Or if you’re open to the idea of a bowl, but just don’t want it to be oats, try this new take:

Goji Coconut Quinoa Bowl (full recipe here) – We don’t like ranking whole foods against one another, but one could argue that quinoa is like Oats 2.0. You still get a fiber-rich carbohydrate, but quinoa is also high in protein. The almond slices, goji berries and coconut flakes don’t just add taste and texture, they also amp up the nutrient content.

The problem: You hate most healthy breakfast recipes.

If you are fed up with pancakes, cereal, oats, and everything else that most people think of as breakfast foods, you aren’t alone. In fact, Born Fitness coach Natalie Sabin counts herself among you.

“Breakfast foods have just never been my thing,” Sabin says. “So I make meals that I like, no matter what time of day it is.” Which is why she routinely opts for non-traditional morning meals like:

• High-protein salads
• Roasted veggies and egg whites
• Avocado toast with eggs
• Veggie curry tempeh stew

A recurring theme you’ll see running through those meals: leftovers. There’s nothing wrong with making part of tonight’s dinner into tomorrow’s breakfast. However if you want to put something completely new together for breakfast, but don’t want it to taste breakfast-y, here’s a morning meal that many breakfast food haters love:

The Sausage and Cheese Breakfast Pita (full recipe here) –  Start your day with a savory high-protein sandwich. The chicken sausage combined with zesty parmesan gives you a meal so delicious you won’t even know there’s spinach in there too. (Kidding, spinach! You know we love you.)

The Bro Scramble (full recipe here): Eggs, roasted veggies and bacon, together at last. Here’s a power-packed recipe that will impress your friends — or provide you with meals for a couple of days if you don’t feel like sharing.You’ll be delighted by the combination of flavors and textures. The combo of sweet potatoes and brussels sprouts will keep you feeling full to lunch. Best of all, they all come together in a single pan, meaning no mess and very little to clean up.

The problem: You don’t eat enough protein.

With all of the delicious carb-dense options for breakfast, it can seem like the breakfast gods forgot about protein. Sometimes the easiest route is a protein shake, and here’s how to make sure it doesn’t taste like watered down protein powder:

The Maca Chai Protein Shake (full recipe here): Haven’t heard of Maca? Here’s why you should get hip to it: The Peruvian powder has been shown to have beneficial effects on hormones as well as promise in fighting disease. Combine that with the Greek yogurt and protein powder in this recipe and suddenly you’ve got all the tasty smoothness of a Starbucks frappuchino. But where frappuchinos are packed with sugar, this drink comes stacked with 39 grams of protein.

The problem: You don’t like eggs (or are tired of eating them every day)

Eggs are an awesome breakfast staple for numerous reasons:

• Eggs are a source of high-quality protein.
• Eggs provide 18 vitamins and minerals, including several that many people are deficient in, such as zinc.
• The healthy fats eggs contain makes many of these micronutrients easier for your body to absorb.
• Some of the protein strains within eggs have anti-cancer and tumor suppression properties.
• People knock eggs for being a source of cholesterol, but here’s the thing: There’s a difference between dietary cholesterol (what you eat) and blood cholesterol (what’s coursing through your veins). Numerous studies indicate the cholesterol from eggs has little to no effect on your body’s actual blood cholesterol levels. A body of research even shows that egg consumption has positive effects on HDL (“good”) cholesterol in the body. (Here are three different examples.)

But if you’re feeling burned out from eating them — of if you just don’t like them — we get it. Other great go-tos include Greek yogurt, milk, protein powder, chicken and salmon — either smoked, cured (a.k.a. “lox”), or just leftover from the night before.

Here are two non-egg recipes that you might enjoy:

The Berry Nutty Parfait (full recipe here): Talk about easy. You can have this one ready in 5 minutes (max). Fruit, granola and yogurt are a simple yet potent combination. You get protein and healthy fats (both great for keeping you full) along with powerful antioxidants from the berries, which have been linked to better brain health and numerous other benefits. Pretty sweet indeed!

Bacon & Date Protein Pancakes (full recipe here): What’s the only thing better than a plate stacked with flapjacks? Having that stack be packed with bacon and protein. Each bite is a sweet, salty, savory explosion of flavor. It’ll taste so good you’ll think you should feel bad — but when you see that there’s three times more protein than there is fat, you’ll know you don’t have to.

READ MORE: 

Is Sugar Bad For You?

Fix Your Diet: Understanding Protein, Carbs and Fat

How Many Eggs Are Safe to Eat?

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Win the Morning: Healthy Breakfast Recipes for Any Situation appeared first on Born Fitness.

Why chai? Because it’s delicious.

Why protein — do you even need to ask?

Ingredients

• 1 cup unsweetened vanilla almond milk
• ¾ scoop vanilla whey isolate protein powder* 
• ¼ cup full-fat Greek or Skyr yogurt, plain
• 1 tsp. Gaia vanilla chai maca powder**
• 1 tsp. honey, raw and unfiltered
• 1 tbsp. almond butter 
• 1 medium frozen banana
• Ice cubes 
• Cinnamon, for garnish

* We used BlueBonnet 100% all-natural whey isolate, vanilla creme flavor.

**If you have regular maca powder, then you can add 1 tsp. maca powder and ¼ tsp. cinnamon, ¼ tsp. ground ginger and a dash of each of the following: allspice, cloves and cardamom.

Directions

1. Add all ingredients in a high-power blender.
2. Pulse until smooth.
3. Serve and enjoy immediately.

Nutritional Information & Macros

Dietary Information: Gluten Free, Vegetarian, Contains nuts & dairy

Macros per serving

• 341 calories
• 9g fat
• 26g carbs
• 39g protein

READ MORE: 

Is Coffee Bad for Your Health? 

Cinnamon Vanilla Protein Cake Batter 

The Ultimate Hangover Cure

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Chai Protein Shake with Maca Powder appeared first on Born Fitness.

In order to encourage sanity, we created this recipe—to tame your natural craving for something sweet —with a new twist of protein granola. It’s the perfect option for breakfast, a snack, or even dessert.

Why it’s a Healthy Recipe

Not only are apples lower in sugar compared to tropical fruits, they’re also full of pectin, a combination fiber that has a long list of health benefits. It can help with weight control to lowering cholesterol to preventing gallstones.

Instead of regular yogurt, we used Greek yogurt, which is loaded with more protein and also contains probiotics, which promote beneficial gut flora. This good bacteria will keep your immune system strong and can also help with digestive issues.

Ingredients

Serving size: 1 parfait (1 serving)

Cook time: 20 minutes

Difficulty: Easy

Apple mixture:

• 1 apple*, sliced very thinly
• ½ tsp. ground cinnamon
• 1 tsp. grass-fed butter**
• 1 lemon, freshly squeezed
• 1 tbsp. Truvia, or sweetener of choice

For the yogurt:

• 1 c non-fat Greek yogurt, plain
• Sweet Leaf Stevia drops (~25 drops), vanilla crème flavor***

For the protein granola:

• ½ c oats
• 2 tbsp. almond slices
• ½ tsp. ground cinnamon
• 3 tbsp. egg whites
• 2 tsp. honey
• 2 tsp. Truvia
• 1 tsp. coconut oil
• ½ tbsp. ground flax
• Nutmeg, to taste
• ½-1 scoop vanilla protein powder [optional]

*We used Fuji apple, but any crisp apple would work just fine here.

**We used Kerrygold Pure Irish grass-fed butter.

***You can substitute this with ½ tsp. vanilla extract and 1 tsp. Truvia, or sweetener of choice.

 Directions

1. Preheat oven to 375 degrees; Spray a cookie sheet with coconut oil or cover with a sheet of parchment paper to prevent sticking. In a small bowl, combine all of the protein granola ingredients, and toss to coat evenly. Spread the mixture flat on the cookie sheet, and bake for 8 minutes. After 8 minutes, break up the granola pieces with a spatula or large spoon and bake for another 8 minutes.
2. Meanwhile in a small sauté pan on medium heat, add all the ingredients of the apple mixture. Stir continuously as the apples soften and the flavors develop, about 5 to 8 minutes.
3. In a small bowl, combine the non-fat Greek yogurt and the Stevia drops. Stir until smooth.
4. Assemble the parfait. For presentation purposes only, a glass cup, martini glass or clear coffee glass mug would work well. Layer 1 tbsp. of granola, then a small scoop of yogurt then the apples and more granola. There’s no exact science to this step, just continue layering, and have fun with it. Use the remaining ½ ingredients for the second glass.
5. This recipe makes 2 servings.

Nutritional Information & Macros

Macros per serving:

• 207 calories
• 5.7g fat
• 14.5g carbs
• 24.3g protein

The post Cinnamon Apple Yogurt Parfait with Protein Granola appeared first on Born Fitness.

While we believe that desserts and snacks are a part of life, it’s understandable if some people want healthier versions of their favorite desserts. The trick: make substitutions that might sound like they won’t work, but when you taste the final product, you’ll never even realize the changes you made. Which is why we create things like protein ice cream or this recipe, espresso chocolate brownies.

This brownie recipe is a flourless version of the classic dessert. A traditional brownie is roughly 250 calories. This “healthy” recipe is about 60 percent fewer calories without any added sugar.

Enjoy these delicious treats to satisfy your nighttime cravings or store in the fridge and pack it in your lunch for a midday snack to keep you far (far) away from the break room donuts.

Why it’s a Healthy Recipe

Black beans—not-your-average main brownie ingredient—are a staple protein source for many non-meat eaters. Translation: you can eat more than one serving without loading up on too many calories. These legumes are also high in fiber, which helps aid digestion, and a great source of folic acid, magnesium, potassium, and iron.

And while coconut oil (the new Windex in My Big Fat Greek Wedding—it cures everything!) is overhyped, it does offer some health benefits. It’s loaded with lauric acid, a medium-chain triglyceride (MCT) that accounts for about half of the fat in coconut oil, which might help improve HDL (good) cholesterol.

Chocolate Brownies: The Ingredients

Serving size: 16 servings

Cook time: 25 minutes

Difficulty: Easy

• 1 15-oz can black beans, drained
• 1/3 c virgin, unrefined, cold-filtered coconut oil, melted
• 3 tbsp. cacao powder*
• 2 tsp. vanilla extract
• 1 ½ tbsp. instant coffee
• 1 ½ tsp. baking powder
• ¼ tsp. sea salt,
• 2 egg (for more fudge-like consistency, use 1 egg)
• 1/3 c coconut milk
• ¼ c Truvia**
• 1 scoop chocolate protein powder, optional
• 1 tsp. honey, optional
• ½ c dark chocolate chips

*Cocoa powder is an equally good substitute.

** I like the way Truvia bakes, but feel free to substitute with other sweeteners; I just can’t vouch for the taste.

Directions for (“Healthier”) Chocolate Brownies

1. Preheat oven to 350 degrees.
2. Drain and rinse the black beans very thoroughly. This is one of those steps you don’t want to skip. Rinsing with water with strip away the preservatives used in canning and help get rid of that funky black bean taste.
3. Add all ingredients except for the chocolate chips in a blender or food processor. Blend until well combined.
4. In a Pyrex or non-stick baking 8×8 pan. Grease the bottom sides with coconut oil. Sprinkle ½ of the chocolate chips on the bottom, then pour the “batter” on top and sprinkle with the other half of the chocolate chips.
5. Bake for 20 minutes. Then let cool for about 10 minutes.
6. Optional: blend ¼ toasted unsweetened coconut and 1 tbsp. Truvia until a powder consistency is formed. Sprinkle on top of the brownies.
7. Cut into 16 squares (4 cuts vertically, 4 cuts horizontally).
8. Store brownies in an airtight container in the fridge.

Nutritional Information & Macros

Dietary Information: Gluten-free, Low-carb, Nut-free, No sugar added, Vegetarian

Macros per serving (1 brownie–assuming you have 16 total):

• 102 calories
• 6g fat
• 7g carbs
• 5g protein

The post Reinventing Dessert: Espresso Chocolate Brownies appeared first on Born Fitness.

In this healthy recipe, you mix foods with a lot of flavor—cough, cough…sausage and cheese—with those that tend to be more bland and boring—egg whites and spinach. That’s the secret to success in any eating plan: make it flavorful and enjoyable so you look forward to your meals.

It’s not about whether you are on a “diet” or not; it’s about making nutrient-dense food taste great while also fueling your body with what it needs to lose fat and gain lean muscle.

Want to enjoy this breakfast pita every day? You can because it’s full of protein and packed with nutrients. Best of all? Our breakfast pita can be ready to eat in less than 10 minutes, meaning it’s perfect for your on-the-go lifestyle.

Why it’s a Healthy Recipe

In order to keep the calories low and the flavor high, we substituted the fat in an egg yolk for the fat in chicken sausage and cheese. And if you want more calories, simply keep the egg yolks.

The chicken sausage is a great alternative to pork sausage because it’s lower fat. [Note: fat isn’t bad, but it is calorically dense. This way you save calories in one place and can add flavor in another.] By sautéing the onions and spinach in the sausage first, you’re adding flavor and micronutrient-rich vegetables.

We can’t promise instant bicep growth like Popeye, but spinach has anti-inflammatory, anti-cancerous phytochemicals that also support eyesight. The whole-wheat pita is a great way to add fiber and complex carbohydrates to your meal. Make sure to check the ingredients in your pita, or any bread or wrap for that matter. Look for the word “whole” before he first ingredient. Words like “enriched,” “wheat” and “multi-grain” can fool you. Buyer beware.

Ingredients

Serving size: 1 serving

Cook time: <10 minutes

Difficulty: Easy

• 1 whole wheat pita, cut in half (if allergic to wheat, simply choose a gluten-free option)
• ½ c liquid egg whites
• ½ chicken sausage diced
• 1 c baby spinach
• ¼ c diced onion
• 1 tbsp. shredded parmesan cheese
• ¼ tsp. garlic powder
• ½ tbsp. extra virgin olive oil, for sautéing
• Sea salt & pepper, to taste
• Tomato, sliced, optional

Breakfast Pita Directions

1. In a medium sauté pan, add the onions and sausage. Stir and let sausage edges brown and the onions caramelize for a few minutes. Then add the spinach.
2. Stir. Once the spinach has wilted, add the liquid egg whites and scramble.
3. Season the egg white scramble with garlic powder, sea salt, and pepper. Sprinkle on the cheese and stuff it all into each pita pocket.
4. Serve with sliced tomatoes if you’d like and enjoy

Nutritional Information & Macros (per serving)

• 333 calories
• 6.5g fat
• 34.5g carbs
• 34g protein

The post Sausage and Cheese Breakfast Pita appeared first on Born Fitness.

This recipe is a 3-in-1 special by delivering a convenient, hearty and sweet snack that can also be a meal. With less than 100 calories, you can have a couple muffins between lunch and dinner for a high-protein snack, with a little chocolate to satisfy those mid-day cravings.

So easy. So healthy. And most importantly, so delicious.

Why it’s a Healthy Recipe

These banana chocolate muffins are full of fiber, healthy fats and food-sourced protein, this muffin is a macronutrient balanced on-the-go meal.

The combination of Greek yogurt and egg whites make this a great high-protein snack (if you have at least 2-3 muffins). And the fiber-packed oats are great any weight-management regime because they help slow down digestion, which keeps you feeling full for longer.

And although most oats contain gluten—gasp!—the USDA claims that oats are essential in a heart-healthy diet, lowering cholesterol and reducing the risk of coronary heart disease. (Or you could just use a gluten-free option if you have a gluten allergy.)

Banana Chocolate Muffins

Yields: 12 muffins

Cook time: 25 minutes

Difficulty: Easy

Serving size: 1 muffin

Wet ingredients

• 2 smashed extra ripe bananas, yields about 3/4 cup
• 1/4c non-fat Greek yogurt
• 1 tbsp. all-natural almond butter
• 1 tbsp. melted coconut oil (unrefined, cold-filtered)
• 1 c liquid egg whites
• 1 tsp. vanilla extract
• 1 tbsp. raw, unfiltered honey

Dry ingredients

• 1/2c oat flour + 1/4c old fashion oats
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tbsp. granular sugar substitute*
• ¼ tsp. sea salt
• 1/4 tsp. cinnamon
• 1/4c slivered almonds
• 2 tbsp. dark chocolate chips**

*We used Swerve, erythritol-based sugar substitute.

**We used Enjoy Life dairy-, soy- and nut-free, semi-sweet chocolate chips.

 Directions
1. Preheat oven to 375 degrees. Line a muffin pan with 12 paper liners.
2. To make the oat flour simply add ½ cup of oats to a blender and pulse until smooth.
3. In a large mixing bowl, add all wet ingredients, and stir until combined. In another bowl, mix together all the dry ingredients. Then add in the dry bowl to the wet bowl, and mix until well combined. Gently fold in the whole oats, chocolate chips and almond slivers.
5. Divide the batter into the paper liners, about ½ to ¾ up the side, using a spoon or ice-cream scooper.
6. Bake for 20 minutes. Remove and let cool. Enjoy immediately, or store in an airtight container in the fridge for up to a week, or freeze.

Nutritional Information & Macros

Dietary Information: Vegetarian, No Sugar Added, Gluten-Free (if gluten-free oats are used), Kosher

Macros per serving (1 muffin)

• 87 calories
• 3.6g fat
• 9.3g carbs
• 6g protein

The post Healthy Recipes: Banana Chocolate Muffins appeared first on Born Fitness.