Intentional Fitness

High Protein Breakfast Banana Bread
Mash 1/2 banana
Add:
1/4 cup regular flour
1/4 cup low-fat milk
1/2 tablespoons honey
1 scoop vanilla protein powder
1/2 teaspoon baking powder
1/2 tsp vanilla extract
1 tsp cinnamon
1 egg
Dash salt
Mix well and pour into greased cooking dish and top with 1 tablespoon sugar free dark chocolate chips. Bake for 20-25 minutes at 375 degrees Fahrenheit
* Calories: ~447
* Protein: ~36 g
* Carbs: ~51 g
* Fat: ~10 g

Funky Monkey Overnight Oats
Mash 1/2 banana
Add:
1/2 cup low-fat milk
Three-quarter cup non fat Greek yogurt
Half a teaspoon vanilla extract
2 tablespoons Chia seeds
2 1/2 teaspoons honey
1 tablespoon cocoa powder
1 tablespoon peanut butter powder
One scoop vanilla protein mix
1/2 cup oats
Mix well and refrigerate overnight
600 cal
35 g of protein
73 g of carbohydrates
14 g of fat

Tiramisu Chia Pudding
1 shot espresso
2 tbsp non fat Greek yogurt
1 tbsp pure maple syrup
1 tbsp chia seeds
1 tbsp low-fat milk
1 scoop vanilla whey protein powder
Mix , top with 1 tsp cocoa powder.
Cover and refrigerate overnight.
260 calories
31 g protein
24 g carbs
6 g fat
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Calve Raises For Fall Proofing Yourself
Not only are strong and healthy calve muscles aesthetically pleasing, they are also essential for decreasing your chances of falling. All it takes is one simple exercise to make to make your calves, stronger and healthier.
Perform calve raises for three sets of 15 repetitions twice a week and you will notice a difference in the way you are able to move your body throughout the course of the day. Plus, who doesn’t like the way an athletic calves muscle looks.
For more great exercise tips, please like and follow.

Carrot Cake Baked Oatmeal
* 1 cup milk
* ⅔ cup unsweetened apple sauce
* 3 large eggs
* 2 Tbsp maple syrup
* 2 Tbsp olive oil
* 2 tsp vanilla extract
* 2 ½ cups old fashioned rolled oats
* 2 tsp cinnamon
* 2 tsp baking powder
* 1 tsp baking soda
* ¾ tsp salt
* 1 ½ cups shredded carrots, lightly packed (no need to peel!)
* ½ cup raisins
* 1 scoop vanilla protein powder

1. Preheat the oven to 375°F (175°C). Grease a 9×9 inch baking dish and set aside (I used olive oil to grease it).
2. To a blender, add the milk, apple sauce, eggs, maple syrup, olive oil, and vanilla, protein powder and blend until smooth
3. Add the oats, cinnamon, baking powder, baking soda, and salt. Blend until combined and the oats are mostly blended, a few larger pieces is ok. Add the carrots and raisins and stir to combine (do no blend!)
4. Pour the mixture into your prepared baking dish and bake for about 30-40 minutes (I typically find 35 mins is perfect!), until the top is golden and the center is set (a toothpick comes out mostly clean with a few crumbs when inserted in the middle.
Frosting
* 250g (about 1 cup) brick cream cheese
* 2/3 cup non fat Greek yogurt
* 1/4 cup maple syrup
* 2 tsp pure vanilla extract
Mix with hand blender.
Let cake cool and then add frosting.
This is a great snack or breakfast.
Makes 9 servings
Per serving:
320 calories
13 g protein
35 g carbs
15 g fat
Best baked oatmeal I have tried. This is a healthy carrot cake alternative with a fair amount of protein.

Creamy Chicken Mushroom Pasta Suprise
2 pounds sliced chicken breast
2 tablespoons olive oil
Flour
2 small chopped onions
4 gloves minced garlic
5 cups sliced mushrooms
1 cup milk
Salt pepper oregano
3 cups cooked penne pasta
3/4 cup sun-dried tomatoes


1. Chop the chicken fillet, season with salt and pepper and dredge with flour.
2. Heat oil in a large pan and cook chicken over medium heat, then season with oregano. Once the chicken is cooked, remove from the pan and set aside.
3. Cook pasta.
4. In the same pan, sauté the onion and sliced garlic.�Next,add mushrooms and cook for 5-7 minutes until soft.
5. Place the cooked chicken back into the pan, and add in the milk. Season to taste with salt and pepper.
6. Add the cooked pasta and tomatoes. Stir well and simmer for 5-10 minutes.
7. Serves 6.
Per serving:
385 calories
35 g protein
26 g carbs
14 g fat
chick building meals

Healthy Banana Blueberry Muffins
Mash 2 bananas
Add 1 cup no sugar peanut butter
2 eggs
1 cup blueberries
1 cup oats
2 tsp pure maple syrup
1 tsp baking powder
Bake at 375 for 25 minutes
Yields 12 muffins
Per muffin:
128 calories
5 g protein
14 g carbs
6 g fat
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Healthy Frozen Yogurt Bars
Mash one banana and add 3/4 cup not fat Greek yogurt and 3 tablespoons of no sugar added peanut butter.
Transfer mixture into a magic bullet or mixer add a splash of milk and mix for 60 seconds.
Pour into popsicle molds. I made eight small popsicles, but you could make four large ones. Freeze for 4 hours.
Melt 3.5 ounces of dark chocolate with 1 teaspoon of coconut oil and a quarter cup of chopped almonds. Dipped the frozen bars into the chocolate mixture and freeze for another 30 minutes. Enjoy.
Each small bar:
160 cal
6 g of protein
11 g of carbohydrates
10 g of fat
This is a nice refreshing treat for summer afternoon and the serving size is perfect

High Protein Gluten Free Banana Bread
Mix:
3 Medium Bananas
Two eggs
1 cup nonfat Greek yogurt
2 tablespoon honey
1 tsp. cinnamon
1 scoop vanilla protein powder
1/2 tsp. baking soda
1 1/2 cup oat flour
1/2 cup chopped walnuts
Bake 40 min. at 350 F
Serves 8
Per slice:
220 calories
12 g protein
31 g carbs
7 g fat
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High Protein Chocolate Brownie
Mix:
1 mashed banana
1 tablespoon each:
Peanut butter powder
Cocoa powder
Non fat Greek yogurt
Lilly zero sugar, dark chocolate chips
1 scoop protein powder
1/2 tsp. baking soda
Nuke for 90-120 seconds
315 calories
31 g protein
39 g carbs
6 g fat
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brownie