Category Archives: Breakfast
06
Mar
Posted by: Whitney

Elevate a high protein high fiber breakfast of egg whites, tender broccolini and cabbage with flavorful alkaline balancing herbs and a nutty low fat pistachio pesto. 25 grams protein, but only 244 calories + 9 grams fat! Paleo. Gluten, grain and dairy free.

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03
Mar
Posted by: Whitney

Eggs are high in protein, delicious and perfect for breakfast, but if you’d like a sweet treat instead, try our creamy indulgent Breakfast Custard! If you can microwave, you can make this yummy breakfast in under 5 minutes! Can also prepare in advance and reheat on busy mornings. Just 26 grams protein + 245 calories!

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15
Jul
Posted by: Whitney

Dessert for breakfast?! You can with this high protein recipe! Bake Clafoutis, a French dessert of custard and fruit, leaving behind the unwanted sugar, butter and flour. Break monotony of savory eggs in the morning and quell cravings for sweets, with what could easily be called a Sweet Frittata.

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02
Apr
Posted by: Whitney

Tasty refreshing chocolate milk without the lactose, and less than a third of the calories! Unlike bottled chocolate coconut water, this easy recipe does not contain added sugar. Loaded with electrolytes – great post workout recovery drink!

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20
Oct
Posted by: Whitney

Delicious pumpkin muffins don’t have to be full of sugar and fat! Bake these easy high protein, gluten free, low fat, no refined sugar delights today! Prepare using your blender!

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29
Jul
Posted by: Byron

Try these easy reduced fat, low sodium, low calorie caramelized onions to add fantastic flavor to salads, veggies and meats.

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20
Mar
Posted by: Byron

Quick and easy frittata delivers a ton of nutrients from various colored veggies and protein via eggs and egg whites. It’s low fat, low sodium and super tasty. Bake it in advance, slice and store in fridge for healthy hot breakfasts all week!

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27
Apr
Posted by: Whitney

Enjoy this high protein smoothie post-workout or anytime you need a quick meal disguised as a sweet treat. Tastes like pistachio ice cream! You won’t miss the lactose.

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21
Aug
Posted by: Whitney

Low fat, no refined sugar, gluten free, high protein sweet and spicy Lemon Ginger Granola is a quick and healthy breakfast or snack.

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18
Feb
Posted by: Whitney

low fat, gluten free, high protein, low sugar banana bread muffins are delicious and will surprise even the biggest healthy recipe skeptics. Replace traditional flour with reduced fat unsweetened coconut to eliminate gluten. Reunite the island flavors of banana and coconut and enjoy a sweet tropical twist unknown to common banana bread.

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06
Jan
Posted by: Whitney

Better your bowl! Mix quinoa, nuts, flaxseeds, fruit and milk for a tasty, fiber-full, protein power breakfast that beats oatmeal and cereal on taste and nutrition.

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26
Jul
Posted by: Whitney

Sweet and spicy granola. This recipe’s higher in protein and fiber, lower in fat and calories, gluten free and no sugar added.

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29
Jun
Posted by: Whitney

Try the Grinch! This nutrient-loaded green smoothie great for boosting immunity, fighting colds, reducing hangovers & accelerating weight loss. Drinking your veggies & 50-100% daily value of many essential nutrients is easy – when it tastes like fruity ginger! Way way better than V8!

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16
Mar
Posted by: Whitney

I’m aware both friends and clients will be drinking heavily on St. Patrick’s Day.  Not a saint myself.  However, let’s  …

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13
Jan
Posted by: Whitney

A basic strawberry-banana protein smoothie.

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10
Jan
Posted by: Whitney

Since so much sugar is typically added to most yogurt, an even more nutritionally sound option is Greek yogurt. It’s …

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12
Dec
Posted by: Whitney

Frappuccinos are delicious, but the fat, sugar and empty calories, make for a crappy breakfast. Instead, save money and calories whipping up your own high protein coffee smoothie at home. Cut 60% of your calories, 75% fat and 70 grams of sugar! No espresso machine required!

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06
Dec
Posted by: Whitney

A traditionally heinous pancake breakfast gets a healthy and haute makeover. Low calories, fat and sugar! High protein too?! Eat your heart out (and live to not regret it)!

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07
May
Posted by: Whitney

Experience proves this recipe a winner for the single person cooking for him/herself, impressing a late-night/come-morning guest, the parents who didn’t teach you to cook, or for anyone short on time or cash (eggs are cheaper than alternative protein sources such as chicken, beef and fish).

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07
May
Posted by: Whitney

While the yolk is fattening by comparison with the white (5g vs. 0g for a large egg), it also contains 3 of the 6 grams of protein in the egg, along with calcium, copper, zinc, Vitamin E, Omega 3s, riboflavin, Vitamin D, etc. The white alone really only provides protein, and surprise, most of the egg’s sodium. By tossing the yolk entirely, you miss out on the above nutrients which actually work in conjunction with the protein in the white for muscle growth, cell repair and memory function, to mention a few.

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Fitness and Fuel offers Personal Fitness Training, Private Pilates Lessons, Fitness Classes, Weight Loss, Meal Plans, and Nutrition Consulting in the Los Angeles, California area.

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