High Protein Chocolate Brownie

This healthy brownie is great for when you are craving something sweet and need an afternoon pick-me-up snack, but you don’t want to ruin your dinner.  It’s also the perfect pre-workout meal because of the balance of macronutrients in a serving.  The ingredients in this recipe provide healthy fats and  just enough complex carbs to sustain and power you through a challenging workout.

There is nothing worse than going to the gym and not being able to give your personal best because you didn’t get in the proper nutrition. I don’t know about you, but I don’t want my workouts to suffer because I drop the ball by not eating properly.  Whether you want to eat something for fuel or for fun, this satisfies both desires.

Here’s the ingredients you need:

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1/2 cup of old fashioned rolled oats

1 scoop of protein

1/2 TBS cocoa powder *omit if using chocolate flavored protein powder

pinch baking powder

pinch of sea salt

1/2 banana (mashed)

1/2 cup of chocolate milk (regular milk is fine)

1/2 tsp caramel extract *optional

1 TBS dark chocolate morsels

Put batter in a small pan sprayed with non stick cooking spray.

Bake at 350 degrees for 15-20 min.

*optional idea to get in healthy fats; spread a tsp of peanut butter on top

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Enjoy this delicious afternoon treat with a cup of herbal tea.😊  



Homemade Chocolate Protein Bars

I love my sweets! My splurge it is having a chocolate chunk cookie from Starbucks, but I can’t do that everyday &  stay lean.  Luckily there are delicious recipes that satisfy my craving & still allow me to stick to clean eating.

Homemade protein bars are perfect, and my favorite is the Chocolate Protein Bars.  They are a staple in my frig.  I make these often because they are easy to tote to class or work & they are great for a quick pre-workout snack!  This recipe is from Jamie Eason, a fitness model and writer.



1 cup Oat Flour

(I grind my own oats in a Vitamix or you can find in the health food section of your grocery store)

4 Egg Whites

2 scoops Vanilla Whey Protein Powder

½ cup organic stevia

½ tsp Baking Soda

¼ tsp Salt

8oz Berry flavored Baby Food

3 tbsp Baking Cocoa

4oz Water

*I throw in 1/4 cup of dark chocolate morsels or carob chips halfway into the cooking time:)


  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Truvia, or Ideal, Berry flavored Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares, serving size=2 bars.

Calories:  96

Fat:  1.4 grams

Carbs:  12 grams

Protein: 10 grams

Chocolate Coffee Cupcakes: with a little something something


These decadent cupcakes will light you up with their flavor and health benefits!   The ingredients in this recipe might surprise you, but give it a try and your taste buds will thank you:)   I used whole wheat flour in the recipe but it’s not detectable, & you might even like the texture it gives to the cupcake.  The avocado adds a nice moistness, & the coffee and cayenne creates such an interesting yumminess.  It’s like a partay in the mouth!

Another interesting ingredient in the recipe is cayenne pepper.  There are amazing health benefits found in cayenne, one of those being that it helps you lose weight!  Woo hoo!!!  Eat your cupcake and lose weight too?!  The heat you feel after eating cayenne takes energy & calories to produce.  They have been found to contain substances that significantly increase thermogenesis (heat production) and oxygen consumption for more than 20 minutes after they are eaten.   You can adjust the cayenne pepper based on your preference.  My fiancé wasn’t too keen on the 1/2 tsp., so I made him a batch with a wee less than a 1/2 tsp. and he liked that much better.  I, on the other hand, want the full cayenne experience:)

The cupcakes freeze well, & can be perfect snacks for your kids or if you need a little something sweet in your day.

coffee and avocado


1/4 cup Whole Wheat Flour

1/3 cup unsweetened cocoa powder

1 tsp. baking powder

1 tsp. baking soda

1/2 tsp cayenne pepper

1/3 cup Greek yogurt

1/3 cup of  Splenda Brown Sugar (or 2/3 cup brown sugar)  *these might taste great with honey?

1 egg

3 TBS mashed avocado

1 tsp vanilla extract

1/2 cup brewed coffee

1/3 or 1/2 cup chocolate chips


  1. Place first 5 ingredients in a large bowl
  2. Mix wet ingredients in a mixer.
  3. Slowly add the coffee and mix for 2 min.
  4. Bake for 20-25 min. at 350 degrees.