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1/3
cup
Oats
1/4t
Baking Powder
1/4t
Cinnamon
teeny
pinch
Salt
1/2
Of a Banana*
1/2T
Butter
3t
Maple Syrup
1T
Any Kind of Milk
1/2t
Vanilla
1
Egg White
1/4
cup
Cottage Cheese
5
Sliced Strawberries
optional
*sub 3T applesauce for banana
1.) Preheat oven to 350 degrees F. Mix oats, baking powder, cinnamon (use 1/8t if you want it less cinnamon-y), and salt in a bowl. Note: Use old-fashioned or rolled oats, not steel cut or instant.
2.) In a separate bowl, melt butter. Mash banana into melted butter with a fork until well blended. Mix in 2t maple syrup, milk, 1/4t vanilla and egg white. Combine well. Add in the oat mixture and stir together.
3.) Grease ramekin or muffin tin with cooking spray, oil, or butter. Pour batter in.
4.) Bake for 16-20 minutes or until a tooth pick comes out clean.
5.) Mix cottage cheese, 1/4t vanilla, and 1t maple syrup in a food processor to make cottage cheese icing. Top your Fitbun!
Indulgent Version: Sub 1T regular cream cheese mixed with 1t maple syrup and 1/4t vanilla and 1t milk for icing! Same calorie count, less protein.
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1.) Mix the vinaigrette. We like to shake it up in a small plastic container and dance around.
2.) Line everything up in rows on a bed of as much romaine lettuce as you want, sprinkle with chives, drizzle with dressing. Congrats, you just made a Fit Girl Cobb!
TIPS: To make this vegetarian, sub 120 calories protein for the chicken and turkey bacon. We recommend just using an extra hard-boiled egg and doubling the amount of avocado. Easy peasy. (PS: Vegans, try sautéed garbanzo beans and tofu with cayenne pepper, paprika, and garlic for the 120 calories of protein. Sub vegan cheese or use 3T extra avocado.
CALORIES
1
Banana
1/2
cup
2% cottage cheese
1T
Pineapple
1
Strawberry
20
cal
Melted dark black chocolate
optional
Cherry
1.) Slice open your banana. Use a tablespoon to make three “ice cream” scoops out of your cottage cheese.
2.) Top one scoop with diced strawberry, one with melted chocolate, and one with diced pineapple. You have successfully made a Fitnana Split!
TIP: We're not full at breakfast unless we also have a grain. To make this a more filling 350 calorie breakfast, serve it on top of 100 calories of cooked oatmeal (1/3c dry oats) or with a piece of whole grain toast on the side. You can sub 1/2c vanilla Greek yogurt for cottage cheese if you're not a cottage cheese fan. To make this dairy-free, use 100 calories of non-dairy yogurt.
PS: We suggest adding a 100 calorie protein shake on the side if going non-dairy so you get the same high-protein satisfying breakfast.
CALORIES
1
Whole wheat pita bread (160 cal)
3-4T
Your favorite marinara sauce
1/4
cup
Shredded mozzarella
1
Handful of baby spinach
1
Handful of diced mushrooms
pinch
Garlic Powder
optional
Oregano and red pepper flakes
1
Handful of sliced bell pepper strips
1.) Preheat your oven or toaster oven to 400 degrees F.
2.) While the oven is preheating, cover a non-stick pan with cooking spray. Sauté the mushrooms and bell pepper. Add the spinach after the veggies are almost done to your liking. (We like ours to get a little golden brown around the edges.) Once the spinach is wilted, dust with garlic powder.
3.) Place your pita on a baking sheet and spread with sauce. Top with the sautéed veggies and cheese. Bake 6-8 minutes until cheese is bubbling.
4.)
Serve with 1/2 cup of your favorite fruit and 60 calories of your favorite protein! These are both included in the calorie count. Or add it on top of your pizza! (The protein, not the fruit. Unless it’s pineapple or you have some mad genius artisan pizza idea.) Shake on some oregano and red pepper flakes for the full Fit Girl pizza-parlor effect. Annnnnnd, scene.
PS: Gluten-free pita bread is hard to come by. You can still make a delish pizza using a brown rice tortilla or gluten-free English muffin!
PPS: Busy Girl Method: Put your pita in a frying pan, top with your ingredients, and heat until the cheese melts.
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1/2
pint
Strawberries
2T
Almond butter
2
60 Cal pieces 80% dark chocolate
optional
Pinch of hemp hearts
optional
Pinch of dried coconut
1.) Cut a v-shape on the top of the strawberry to remove the stem. Slice in half. OMG you have heart berries!
2.) Top the berries with almond butter.
3.) Microwave the chocolate in 20 second intervals until melted.
4.) Drizzle the berries with chocolate and pop in the refrigerator. We had hemp hearts and dried coconut on hand so added a pinch of those. You will get more bites out of the batch than 9 but this is all that fit in the pic. (PS: Eat within two days so the berries don’t get soggy.)
TIPS: For a no-prep version of this snack simply pack your berries with the square of dark chocolate and the almond butter (or 100 calories of almonds aka 18 grams aka about 15 almonds) on the side. The berries still heart you even if they don’t look like hearts.