Peanut Butter Banana Sandwich
A twist on the traditional PB&J, this tasty sandwich is perfect for adults but your kids will love it, too. The peanut butter provides 10 grams of protein, and the 6 grams of fiber help keep you fuller longer
Cook Time: 5 minutes
SERVES: 1
Calories: 290
Protein: 10grams
Total Fat 11g, Saturated Fat 2g, Carbohydrates 45g, Dietary Fiber 6g
Ingredients: 2 slices whole wheat bread, 1 banana, 2 tbsp peanut butter
Preparation:
1.Toast two slice of whole wheat bread.
2.While bread is toasting, slice a banana into thin pieces.
3.Spread 2 tablespoons of peanut butter on toasted bread and line with bananas.
4.Cut in half and serve.
Whole Wheat Waffle with Maple Yogurt
In 10 minutes you can have a hot breakfast on the table that's a tasty mix of yogurt and fruit, loaded with 13 grams of protein
Cook Time: 10 minutes
Serves: 1
Calories: 250
Protein:13g
Total Fat: 3g
Saturated Fat 0g
Carbohydrates 45g
Dietary Fiber 3g
Ingredients
Preparation
1.Combine 2 cups of whole grain complete waffle mix with 2 1/2 cups of buttermilk, 1/4 cup of wheat germ, 2 teaspoons of vanilla extract, and 2 tsp ground cinnamon.
2.Spray a waffle maker with non-stick spray and drop in batter in 1/4 cupfuls. Cool waffles on a rack.
3.Top waffles with a 1/2 cup of non-fat Greek yogurt and 1 cup of fresh fruit.
4.Drizzle 1 teaspoon of maple syrup on top.
Peanut Butter and Banana Oatmeal
Whether you're going to work or working out, fill up with oatmeal. This hearty meal has 9 grams of fiber and 21 grams of protein. Best part: It's fast and easy to make
Cook Time: 10 minutes
Serves: 1
Calories 530
Protein: 21g
Total Fat: 29g
Saturated Fat: 4g
Carbohydrates: 55g
Dietary Fiber: 9g
Ingredients
1 cup oatmeal
1 banana
1 tbsp peanut butter
1 handful nuts
Preparation
1.Pre-heat oven to 350 degrees. Place a handful of nuts (your choice) on a foil-lined baking sheet and cook for five to 10 minutes (or until they brown).
2.Cook oatmeal (don't use instant or flavored) following the package directions.
3.Slice 1 banana.
4.Mix oatmeal and banana slices with 1 tablespoon of peanut butter.
5.Top with toasted nuts.
Honey Nut Parfait
The fresh fruit, yogurt, and Kashi Go Lean Crunch parfait has 28 grams of protein and 15 grams of fiber. Top it off with freshly toasted nuts to feel energized and stay full all morning
Cook Time 5 minutes
Serves 1
Calories 560
Protein 28g
Total Fat 22g
Saturated Fat 2g
Carbohydrates 72g
Dietary Fiber: 15g
Ingredients
1 cup non-fat Greek yogurt
1 cup fruit
1/2 cup Kashi Go Lean Crunch
1 handful toasted nuts
1 tsp honey
Preparation
1.Pre-heat oven to 350 degrees. Place a handful of nuts (your choice) on a foil-lined baking sheet and cook for five to 10 minutes (or until they brown).
2.Place 1 cup of non-fat Greek yogurt in a bowl.
3.Top it with 1 cup of fresh fruit, a 1/2 cup of Kashi Go Lean Crunch, and the toasted nuts.
4.Drizzle with honey.
Bacon and Egg Sandwich
Cook up a hot breakfast in less than 15 minutes. This sandwich is filled with bacon, eggs, cheese, and veggies, for 30 grams of muscle-building protein
Cook Time 15 minutes
Serves 1
Calories 470
Protein 30g
Total Fat 20g
Saturated Fat 6g
Carbohydrates 46g
Dietary Fiber 7g
Ingredients 1 whole-wheat English muffin
2 eggs
2 tbsp chopped bacon
1/2 cup fresh veggies
1 slice low-fat cheese
1 pinch salt
1 pinch pepper
Preparation
1.Toast a whole-wheat English muffin.
2.In a small bowl, scramble two eggs (or you can use four egg whites) with salt and pepper.
3.In a small, non-stick skillet, heat 2 tablespoons of chopped bacon. Toss in a 1/2 cup of veggies (peppers, onions, mushrooms) of your choice.
4.Once bacon has browned, add eggs to skillet. Cook like an omelet.
5.Top with one slice of low-fat cheese (allow it to melt slightly).
6.Place cooked mixture on your English muffin and cut in half.
Enjoy!!!
Marty Ozaeta
Velocity Performance Training
http://www.vptbootcamp.com/
http://www.vptforabs.com/
VPTraining10@yahoo.com
831-869-5348
- 1/2 cup Greek yogurt
- 1 tsp maple syrup
- 1 cup fresh fruit
- 2 1/2 cups buttermilk
- 1/4 cup wheat germ
- 2 tsp vanilla extract
- 2 tsp ground cinnamon
- 2 cups whole grain waffle mix
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