Tasty Bran Muffins

Tasty Bran Muffins


1 1/2 C. Kellog’s All-Bran cereal

1 C. carrots

1/2 C. almonds, roughly chopped

1 1/4 C. milk

1 egg

1/3 C. pumpkin puree

1 1/4 C. flour

1/2 C. sugar

1 Tbsp. baking powder

1/2 tsp. salt

Yields 12 muffins


  1. Preheat oven to 400 degrees
  2. Stir together flour, sugar, baking powder and salt. Set aside.
  3. In large mixing bowl, combine All Bran and milk. Let stand about 6 minutes until cereal softens. Add egg and pumpkin. Beat well.
  4. Add flour mixture, stir only until combined.
  5. Portion batter evenly into twelve 2 1/2-inch muffin-pan cubs coated with cooking spray.
  6. Cook at 400 degrees for 20 minutes

Protein Hot Chocolate

Protein Hot Chocolate



1 C. Water

2 Tbsp. chocolate protein powder*

1 tsp. unsweetened cocoa powder



Heat water until boiling. Mix in protein powder and cocoa. Pour in mug and garnish with milk froth and dark chocolate shavings.

*I used Shakeology protein powder, with 9g. of sugar and 18 g. of protein

Warming Weight Loss Soup

Warming Weight Loss Soup


Winter warming weight loss soup


4 leeks (white and light green parts)
3 C. kale (chopped)
1 Tbsp. olive oil
28 oz. can whole tomatoes (I prefer fire-roasted in this recipe)
8 C. water
2 sweet potatoes, peeled and cut into 1/2″ dice
1/2 C. Lentils (brown or green)
2 Tbsp. fresh thyme leaves
12 fresh basil leaves
2 tsp. salt
1/4 tsp. pepper
1/4 C. (1 oz.) grated parmesan
  1. Slice each leek in half lengthwise, and then slice each half into 1/4″ thigh half-moons (px. 2 cups). Place in a large bowl of cold water and swish to remove any grit. Drain and pat dry.
  2. Remove the stems from the kale, stack the leaves on top of one another and slice them crosswise into 1/4″ wide strips.
  3. Heat oil in a saucepan over medium heat. Add the leeks and cook for 3 mins. Add the tomatoes and cook, breaking them apart with a spoon for 5 mins. Add the water and bring to a boil. Stir in kale, sweet potatoes, lentils, thyme, salt, pepper and basil. Simmer until lentils are tender, about 30-40 mins.
  4. Spoon into bowls and sprinkle with parmesan.

Serves 8.

One-Day Sample Menu

One-Day Sample Menu 

8 a.m. – Berry Protein Smoothie
(1 scoop protein powder + 1/2 c. strawberries & 1/2 c. blueberries + 1 tbsp ground flaxseed + 4 oz. skim milk)

Noon – Tuna Salad Italiano
4 oz. drained tuna (try to purchase no-salt added or low-sodium tuna). Combine with chopped onion, chopped celery, and chopped tomato with 1 tbsp. olive oil. Add chopped fresh basil, a little garlic and dash of oregano. Scoop onto bed of mixed greens and top off with squeeze of fresh lemon.

3:30 p.m. – Tropical Protein Smoothie
(1 scoop protein powder + ? banana + 1 tbsp coconut oil + 4 oz. soy milk + ice)

7 p.m. – Lemon-Pepper Fish with veggies
(4 oz. of grilled fish (salmon, halibut, or tuna) seasoned with lemon, pepper and garlic. Side of steamed asparagus and broccoli, and a mixed green salad with cucumbers and tomatoes. Salad dressing: 1 tablespoon flax seed oil or olive oil with lemon.)