Chocolate-Covered Blueberry Smoothie

ImageThis is an awesome post workout smoothie to whip up. It is about 200 calories and 24 grams of protein, depending on what time of protein powder and greek yogurt you use. But most importantly, it tastes delicious! So let’s get to it…

The goods!Image

Super easy, super delicious, and your muscles will thank you too.


Monday Workout and Post-workout Snack!

I have been on vacation for the past week and a half and I have not been working out as much as I should, or eating clean. A few too many margaritas and scoops of ice cream have left me feeling a bit blah on this Monday. It’s tricky to get back into the swing of things. So here is a great workout and post workout snack to get you going on this Monday afternoon.



The CrossFIT workout we did this morning was similar to this, with some ring dips and dumb bell split cleans. When I got back from the gym I made this high protein breakfast, it is so delicious!


P1090560How do you reset your body after splurging for a bit too long?


Homemade Chocolate Peanut Butter Protein Bars

I am always on the look out for an easy post workout snack that is high in protein, but not in sugar and calories. Now add that I don’t want any nasty additives, fake colors, or ingredients I can’t pronounce and there aren’t very many options left. So I decided to take matters into my own hands and make my own! This recipe is easily adaptable and you can add, swap, or leave out ingredients. This just happens to be one recipe that I liked the flavor and nutritional value. Alright, here we go!

Serves 12
Bake 350 for 15 minutes

Ingredients:P1080855 Edited


2 egg whites
3/4 cup plain greek yogurt
1/4 cup almond milk
1 tsp vanilla
1/4 cup unsweetened applesauce
1 cup cooked quinoa
1/8 cup honey


2 1/4 cup steel cut oats
1 3/4 cup rice cereal
3/4 cup powdered milk
3 scoops whey protein powder-any kind you like!
1/2 cup unsweetened cocoa powder
1/4 cup PB2-or regular peanut butter!
1 tablespoon cinnamon
1 teaspoon salt
1 teaspoon baking powder

First Preheat the oven to 350 degrees! In a large bowl combine the dry ingredients.

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Mix everything together well, and set that aside.

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Then in a mixing bowl with a whisk type attachment whip your egg whites together until they are frothy. I don’t know if this is too important, if you don’t have a whisky thing then don’t worry about whipping the egg whites, it’s not too crucial.P1080856 EditedP1080858 Edited

Whip until the egg whites look like this…then add the rest of the wet ingredients to the mixing bowl. Once the wet ingredients are added slowly add in the bowl of dry ingredients. The mixture should look something like this…P1080865 Edited

Spread the entire mixture in a sprayed or greased 9×13 pan and pack it down slightly, it will be pretty sticky so this is a little tricky.

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Pop them in the oven for about 15 minutes, or the ‘ol until a toothpick comes out clean trick. I then drizzled them with 1 tablespoon of peanut butter for a little extra flavor. Yum!

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I keep them in the fridge for 2 or 3 weeks and just bring one with me to the gym for a perfect pick-me-up or after workout snack. Enjoy!


Calories.       Carbs.        Fat.       Protein

Total: 1893 271 31 151
Per Serving: 158 23 3 13

What is your favorite post workout snack?