Cookies n’ Cream Protein Cake

Completely grain-free and made without added sugar or oil, each THICK slice of this cake is only 95 calories and boasts 10 grams of protein.  This protein cake TASTES decadent but is perfect as a pre-workout snack or a healthy dessert!

Cookies n Cream Protein Cake Collage

This recipe honestly couldn’t be easier. Two bowls, 1 bread pan, and 35 minutes in the oven.  I love the way this comes together super fast and has your house smelling like cake within minutes!

I had thought about adding a peanut butter swirl throughout the cake but decided to keep the Oreo flavor strong by using both Cookies and Cream protein powder and a crumbled Oreo on top.

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These are super high in fiber due to the coconut flour and takes on an angel food cake consistency when eaten cold.

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I love eating it in frozen greek yogurt as an ‘angel food cake parfait’, topping it with Greek yogurt, or eating as a dessert with peanut butter or original Essentially Coconut coconut butter on top!

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Cookies n’ Cream Protein Cake

(Original recipe from: Angela’s Fit Life)

Ingredients

Dry

1/2 cup coconut flour

1 scoop Cookies and Cream protein powder (this or this variety both work well)

1 tsp baking powder

Wet

4 oz plain, non-fat greek yogurt

2 eggs

1 cup egg whites, from carton

1/2 cup unsweetened Silk cashew milk

Topping

1 Oreo cookie

Instructions

  1. Preheat oven to 350 degrees and spray a 9 inch bread pan with cooking spray.
  2. Combine all dry ingredients in a medium bowl and try to break up any clumps of coconut flour.
  3. Combine all wet ingredients in a large bowl.
  4. Dump dry ingredients into wet ingredients and mix to combine.
  5. Pour batter into bread pan and crumble 1 Oreo on top of batter.
  6. Cook for 30-35 minutes until golden brown on edges and set in the middle.
  7. Keep refrigerated and eat cold for the best texture.

Stats (Makes 8 slices):

Calories: 95

Carbs: 6 grams

Protein: 10 grams

Fat: 3 grams

Cookies n Cream Protein Cake Collage

 

What I Ate Wednesday: Simple, High Protein, Plant-Based Meals

Welcome to a day full of eats!  This was actually from Tuesday :)

I started the day with an early morning workout- a ‘Fit Training Camp’ class put on by an ex-NFL player at my gym which was super tough.  I’m not sure if I was sore from Monday or just super tired but I was dead about 30 minutes into the class which is totally not like me.  I stuck it out and pushed my hardest.  The class is a mix of strength training circuits and athletic movements and I haven’t gone in a long time.  I think I need to start going again!!

I came home and worked through a TON of emails, had several calls to get on, and followed up on work issues.  I probably should have grabbed something to eat right after I worked out but I didn’t.  Hopefully I didn’t lose all my #GAINZ. (Totally joking…)

gainzI finally cooked a huge plate of Greek yogurt protein pancakes with Essentially Coconut original flavor coconut butter drizzled over top.  thumb_IMG_7902_1024

Lunch was also later than expected after getting stuck working on some projects I needed to get done and not wanting to step away from my computer.  Does anyone else just need to get things done BEFORE they eat?  Once I sit down to eat, I like to be super mindful of my hunger/satiety so I try not to ever work/answer emails and eat!! This usually means I take my meals to another area of my apartment to eat, eat with a friend (or my boyfriend), or go outside on the porch :)  Lunch was a huge salad with Tofurkey slices and Boathouse Farms Balsamic Vinaigrette dressing.  Sometimes my meals are quick and EASY and not pretty!!thumb_IMG_7938_1024

I snacked on a Good2Go bar at some point after lunch.  These are SOOO good and I love the real foods that this is made out of.  Give me these over Quest bars ANYDAY.  Sorry Quest :(  Check out their website above and use DEANNA at checkout for 20% off.  You will be blown away by the texture and taste of these.  I swear I tried to make something similar to this for YEARS in my own kitchen and never came close!  The peanut butter, oats, protein powder, and honey make this DIVINE. g2g

I put another version of my protein cake in the oven in the early evening after work and couldn’t NOT do a quick photoshoot. I also ate a slice with a thick greek yogurt frosting.  If you haven’t made this cake yet, WHAT ARE YOU WAITING FOR???  I swear I will post an updated recipe as well!thumb_IMG_7945_1024

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Finally made a late dinner with the boyfriend – baked salt + pepper salmon, buffalo roasted cauliflower, sautéed mushrooms, and a sweet potato steamed in the microwave.  BEWARE of that Habanero hot sauce from Trader Joe’s… YOU HAVE BEEN WARNED.  We tag-teamed this meal so it was on the table in less than 35 minutes!!

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Finally finished the day with an easy microwave brownie with chocolate chunks and more chocolate syrup.  There was also a huge spoonful of peanut butter on the side of the dish to be dipped into the warm gooeyness :)thumb_IMG_7588_1024

Also thought I’d share a recent progress picture.  Sometimes I feel like my shoulders and arms are making NO progress so I like to keep myself realistic/accountable by posting these here so I can look back over time.  Funny how a blog can almost turn into a personal scrapbook to remind yourself how far you have come!

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Happy Wednesday beautiful people!!  Who would have thought EATING could be simple, fun, beautiful, and high in protein while all at the same time!!

 

WIAW: Current Training

Happy Hump Day!

Lately, I have been getting more inquiries about what my workout schedule looks like in regards to the amount of cardio vs strength training I do,  what my routines are, etc.  (really just 3-4 Instagram requests) so I thought I would combine a full day of eating with a week of my workouts!  Here goes…(this is from Tuesday!)

I actually always start my day with 2 capfuls of raw apple cider vinegar + cinnamon + 1/2 packet stevia + 16 oz of water and chug it down.  Then I have a cup of decaf coffee with vanilla stevia and unsweetened almond or cashew milk.

breakfast (after ACV drink and coffee)//frozen and reheated greek yogurt blueberry waffles with coconut butter and zero calorie maple syrup.

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lunch//the rest of a TastyRoots Fiesta Bowl (topped with an egg + 2 egg white scramble). I will do a full review of TastyRoots (meal prep service and health food restaurant) later this week!! So so good.

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I also had a couple forkfuls of this lovely stuff:

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Anyone else totally on a sauerkraut kick?  Probiotics are definitely something I have been working on getting more in my diet.  Although these are like $8 a jar so I think I need to start fermenting my own!!

afternoon snack and preworkout meal//a full cup of Chobani greek yogurt with Kashi Sweet Potato Sunshine cereal (x 2), cinnamon, and fresh raspberries (x 2)

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GET THIS CEREAL NOW (you can thank me later):thumb_IMG_6970_1024

Later on my boyfriend and I (can I call him Z?) went to an apartment networking event and dinner after a workout and shower (I actually didn’t drink that beer tonight though!).  I got the broccoli, brown rice, and grilled salmon ‘bowl’ and had some of the spicy tuna sushi roll – super simple and satisfying!

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Ate again before bed – this was around 11 pm and is a recipe creation I’m still working on: a healthy chocolate cupcake with chocolate PB frosting and Trader Joe’s chocolate chunks. Also had a raw cookie dough bite from TastyRoots AND a brown rice cake with peanut butter.
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My recent training has varied a little bit due to falling in love with a new form of fitness: BOXING!  The gym I go to has an amazing boxing program and I’m completely on board.  I typically try to go to the hour long class 2 times per week.  It’s a high intensity class boxing on a bag and also working with the instructor on combinations and hitting ‘mitts’.  There’s also a cardio round and agility work.  It’s super challenging and I am always DRENCHED in sweat after.  I’ve loved the change.  Below you can see my full week of workouts (from last Monday to Sunday)!

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Monday: Legs

Squats 4 x 10

Dumbell Deadlifts 3 x 12

Step-ups 3 x 20

Hip-thrusters 4 x 10

Tuesday: Upper body + abs

Wednesday: BodyAttack

Thursday: 60 minute boxing

Friday: Full body circuit (completed the circuit 4 times):

Single-leg deadlifts x 12 each leg

Pull-ups x 10

Squat and press x 15

Pushups x 20

Saturday: 60 minute boxing

Sunday: Rest day + a short outdoor walk along the bay because it was a beautiful day

thumb_IMG_6981_1024 As you can see I am still trying to fit in lifting 2-3 times per week along with boxing 2 times per week and another class or fun workout 1 time per week.  I have also just enjoyed getting outside and walking :)  Lifting will always be my passion but I love the variety as well.

Any other workouts that have piqued your interest?  Anything new I should try out?

 

Coconut Flour Pizza Crust

Thin and crispy crust,  topped with sautéed spinach, sun-dried tomatoes, and feta cheese.  Your favorite pizza {crust} can be made gluten-free and high in protein with these 5 simple ingredients.  thumb_IMG_6507_1024

Coconut Flour Pizza Crust

(based off of original recipe from this lovely lady)

Ingredients

1/2 cup egg substitute

2 Tbsp coconut flour

1 tsp Italian seasoning

1/4 tsp garlic powder

1/2 tsp baking powder

Instructions

  1. Heat a small non-stick sauté pan over low-medium heat.
  2. Combine all crust ingredients in a large bowl and let sit for 5-10 minutes to thicken.
  3. Pour into the sauté pan and cook until bottom is set.  Flip and cook on other side until just golden.
  4. Slide out onto a cookie sheet, top with toppings of choice (my favorite are sautéed garlic spinach, sun-dried tomatoes, and feta cheese) and broil for 2-3 minutes until cheese is bubbly and melted.

Nutrition Stats: 110 calories, 9 g carb ( 5 g fiber), 14 g protein, and 2 g fat for entire pizza crust

What I Ate Wednesday: Fitness Meals and Variety

Happy Wednesday!  It’s time for another What I Ate Wednesday or Full Day of Eating (FDOE) so let’s cut to the chase.

I wanted to discuss some of my favorite new meal ideas and how you can always come up with new ideas for your old favorites.  When I was deep in my prep for an NPC bikini competition, I would stick to the same foods from day to day because it was easy and I knew what filled me up.  After that was over, I reverse dieted for several months (to increase my calorie intake and metabolism) and added a ton of variety back into my diet to ensure I was consuming a full array of vitamins and minerals.  I think this is one of the biggest issues I see in the fitness industry.  The lack of VARIETY-both in the foods consumed and the meals that are created with these foods.  Instead of steamed broccoli at every meal, what about sautéing swiss chard?  Instead of an omelette, why not try an egg-based pizza crust?  See below for several of my favorite meals and foods and how you can ensure your diet is full of VARIETY in food and meal ideas.

Instead of oatmeal, why not try baked oatmeal or cream of wheat?  Instead of adding protein powder to your oats, why not adding egg whites and topping it with a greek yogurt glaze?  Instead of adding a banana to your oatmeal, why not try pumpkin?

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breakfast//Iced pumpkin spice muffin and decaf coffee

Instead of baked tilapia, why not try sautéing wild canned salmon in Trader Joe’s Coffee BBQ rub?  Instead of steamed broccoli, what about kale, brussels, and cabbage?

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lunch//Warm salad with sauteed canned salmon, Trader Joe’s cruciferous crunch mix and fresh cherry tomatoes with a buffalo hummus salad dressing (great stats!) and a banana with Nuts N More chocolate peanut butter and semi-sweet chocolate chips.

Instead of a protein bar, why not try greek yogurt with granola and fresh berries?

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preworkout//Trader Joe’s plain greek yogurt, Kashi Berry granola, fresh strawberries, 1/2 banana, and blueberries

Instead of an egg-white only omelette, why not try a coconut flour pizza crust (made with real eggs and coconut flour)?  Instead of green beans, why not try sautéed spinach and tomatoes? What about adding cheese to your meal? (GASP!)

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postworkout//Coconut flour crust pizza with garlic spinach, tomatoes, sundried tomatoes, and fat-free feta cheese. Picture is old but I’m obsessed with this recipe.  I will post the recipe today!

Instead of a protein shake, why not try a high protein mug-cake?  Instead of cutting out chocolate, why not consume a small amount daily so that you know how to control your portion and don’t feel like chocolate is ‘off-limits’?

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dessert//My favorite Sea Salt Chocolate microwave brownie bowl. Topped with chocolate chips and peanut butter to finish the night.

Hope this gives you ideas of how you can add VARIETY to your favorite ‘fitness’  meals to ensure you are consuming a wide array of micronutrients along with new meal ideas to never get bored of your eats!

 

Iced Pumpkin Spice Muffin

High in protein (without protein powder!) and super filling, this oversized muffin is stuffed with oats and pure pumpkin, and topped with a heavenly vanilla greek yogurt frosting.

Iced Pumpkin Spice Muffin

Ingredients

For muffin:

30 g old-fashioned oats

1/4 cup pumpkin puree

1/4 cup egg whites (in a carton)

stevia and cinnamon to taste

For icing:

2 Tbsp plain non-fat greek yogurt

2 Tbsp unsweetened almond milk

4 drops vanilla stevia

Instructions

  1. Preheat oven to 350F.
  2. Combine all ingredients in a bowl and pour into a ramekin sprayed with coconut oil.
  3. Bake for 20-25 minutes until golden brown.  Run knife along ramekin edges and remove muffin.
  4. Combine icing ingredients in a small bowl and drizzle over warm muffin!

Stats: 185 calories, 25 g carb, 14 g protein, 3 g fat

Funfetti Protein Cake

Because you should celebrate everyday like it’s your birthday!  High in protein and packed with fiber, this Funfetti Protein Cake is perfect for a dessert or snack with no added sugar!
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Funfetti Protein Cake

Recipe adapted from: I Heart Macros

Ingredients:

Dry:

1/2 cup (56 g) coconut flour

1 scoop vanilla protein powder

1 tsp baking powder

Wet:

2 eggs

1 cup egg whites

4 oz plain non-fat greek yogurt

4 oz (1/2 cup) unsweetened almond milk

Instructions:

  1. Preheat oven to 350F.
  2. Mix dry ingredients and wet ingredients in separate bowls and then combine.
  3. Pour into a greased cake pan and bake for 30 minutes.
  4. The cake is done when the middle is set and the outside is golden brown!

Stats (makes 8 servings): 82 calories, 6 g carb, 10 g protein, 2 g fat

Greek Yogurt Blueberry Waffles

Moist and fluffy, these waffles are bursting with blueberries and are perfect with a drizzle of coconut butter and maple syrup!thumb_IMG_7002_1024

Greek Yogurt Blueberry Waffles

Ingredients

30 grams old-fashioned oats

1/2 scoop vanilla or Cinnagram protein powder

1 Tablespoon coconut flour

1/2 tsp baking powder

1 heaping Tablespoon plain greek yogurt

1/2-3/4  cup unsweetened almond milk or water

Instructions

  1. Combine oats, protein powder, coconut flour, and baking powder in a one-cup blender and blend until it’s all one dry mixture.
  2. Add greek yogurt and almond milk to blender and blend until batter consistency. Add more almond milk if needed until smooth.
  3. Pour batter into waffle maker, add blueberries right away and cook with the waffle maker open for about 1-2 minutes. Close the waffle maker and cook until done!

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What I Ate Wednesday: Day in the Life

Happy Hump Day!!

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Welcome to another full day of eating!  Wanted to share with you a day in the life of this past Sunday. Life can be crazy on the weekdays but sometimes my weekends are even more jam-packed due to client check-ins, obligations for my nutrition consulting company, issues that come up at work, or even just family/friends obligations.

I do want to state that 2016 is a year of taking steps outside of my comfort zone, and although I love making meals in my kitchen, I want to experience more, connect more, and connect deeper with others.  I want to truly live LIFE which may mean random lunch dates, happy hours, ice cream trips, and spontaneous travel.  And instead of saying no because I may be uncomfortable or feel like I’m losing control, I will say yes. There will ALWAYS be days where I can rest and recover…right?!

8:30 AM: Roll out of bed and made a huge cup of decaf coffee with a splash of almond milk and a few drops of Sweet leaf vanilla stevia.  Enjoy a little quite time by checking my inbox for the 4 different email accounts I hold and make sure I’m caught up on items that need to get done that day.

9:00 AM: Make homemade vanilla maple almond butter (random, yes, but I was craving some, I didn’t want to run to the store, and I have a stock-pile of raw almonds). Scroll social media for a bit to comment/like/interact with everyone.

9:30 AM: Head to gym for a full-body circuit workout. The workout took me about an hour.  My Dad and brother have been asking for a tour of my new gym so I met them there at 11:00 am (my gym is about 10-15 minutes away) and showed them all the fun equipment and everything I love about the place.

11:30 am: Lunch at Fresh Kitchen with family and the boy.  I trained fasted after being up late Saturday night and not feeling super hungry.  I got a bowl with kale slaw (hidden), mashed cinnamon sweet potatoes, sesame green beans, and teriyaki chia seed tofu. This local Tampa restaurant is my FAVORITE. Hands down.  It is similar to a Chipotle with how you order-where you can see all the items and pick and choose a bowl- but it’s not Mexican-themed, everything is gluten and dairy free (unless indicated), the meat is hormone-free, and everything is super FRESH.

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1:00 PM: Walk around downtown Tampa and explore a little bit before heading home and watching football with the man.  Go Steelers!!!

2:00 PM: Shower and wash my hair.  I’m only adding this here because washing my hair is a true gift these days… #DryShampooFTW

2:30 PM: Start brainstorming for a freelance blog article I am doing.

3:00 PM: Whip up a quick chocolate banana protein smoothie.  The smoothie had 1 frozen banana, 1 T Hershey’s dark cocoa powder, about 3/4 scoop Pescience Cookies and Cream protein powder blend, tons of ice, water, and a pinch of xantham gum.  On the side I had a Thomas’ Cranberry english muffin (Seasonal flavor) found at Target topped with homemade vanilla maple almond butter and cinnamon.  I love the doughiness of these english muffins and the tart lemony cranberry taste.  I would highly recommend 10/10.

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3:30 PM: Whip up my new favorite snack: Funfetti Protein Cake and have a small piece. I also posted the recipe to my Instagram @DietitianDeanna-I followed the recipe by these gals and added variation with sprinkles!

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4:00 PM:  Catch up on the end of the Steelers game (WOOHOO) and then run errands with the boy.  We exchanged some Christmas presents and went to Target for groceries and essentials. Of course bought way more than just essentials.

7:00 PM: Made dinner with the man which ended up being super simple. Scrambled eggs, broccoli and broccoli slaw roasted in coconut oil, cayenne, curry, and truffle sea salt topped with Trader Joe’s roasted garlic hummus. Along with an Ole’ Xtreme Wellness high fiber wrap for more hummus dippage.  Talked and laughed with the man about upcoming travel, jobs, etc and started prepping some items for the upcoming work week (baked fish and roasted squash).

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8:00 PM: Emails and check-ins with clients. Adjust programs, start programs for a couple new clients, answer questions, and write out notes/updates on each client.

10:45 PM: Finish client emails and meal prep, check work emails.

10:50 PM: Decide it’s time for dessert and finish the night with a big chocolate cookie bowl of heaven. A container of plain Fage greek yogurt with 2 Tbsp Cookies and Cream protein, 1/2 Cookies and Cream Fit Crunch bar,  2 Oreo’s, and a drizzle of peanut butter after the photo.

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11:30 PM: Pack my gym bag for Monday and foam roll a little bit. Text with a couple friends and coworkers.

11:50 PM: Finally hop into bed. Good night!!