Easy to Make No Bake Oatmeal Protein Bites

These Oatmeal Protein Bites, are perfect on the go snacks that are low-fat and packed with protein.  Each Bite contains less than 2 grams of fat, 10 grams of carbohydrates, and more than 5 grams of protein. These are easy to make no hassle treats that everyone will enjoy.

The ingredients for this recipe are very basic and directions are easy to follow.

For this recipe, I use Organic PBfit – All-Natural Chocolate Peanut Butter Powder.  I like to use this because it helps lower the amount of fat in these bites. Other ingredients include Rolled Oats, Protein Powder, Unsweet Cocoa Powder, Cinnamon, Unsweetened Almond Milk, and Stevia.  I like to use the Stevia to help add sweetness, but you can add honey or Agave Syrup to help sweeten the Bites.

To make these Bites, simply mix all dry ingredients in a large bowl and mix them together. Then, add the Almond Milk and mix until you have a thick consistency.  Set in the Refrigerator for at least 2 hours.  This step is important to help soften the oatmeal.  After 2 hours roll into 15 even sized bites, and you’re ready to enjoy.

Oatmeal Bite Ingredients (Yields 15 Bites):

Directions:

  • Combine all ingredients in a bowl and mix together.
  • Cover and place in the refrigerator for 2 hours.
  • After 2 hours, split into 15 even Oatmeal Bites
  • Place into a container to store in the refrigerator.

Nutrients per 3 Bites:

  • Calories: 222
  • Fats 5 g
  • Carbs 32 g
  • Protein 16 g

Cheap Ebook Cookbooks for Beginners:
Meal Prep: The Best Meal Prep Recipes Cookbook for Preparing Clean, Delicious, and Nutritious Meals (Meal Prep, Meal Prep Cookbook, Meal Planning 1)
Crockpot Cookbook: 100 Quick and Easy Recipes for Healthy Slow Cooker Meals (Crockpot Recipes, Crock Pot Cookbook, Crock Pot Recipes Cookbook, Slow Cooker Recipes)
Clean Eating: 25 Healthy Recipes to Lose Weight with Amazing Speed
30 Healthy Dinner Recipes For Rapid Weight Loss: Impress Your Loved One! (Best Recipes for Dieters Cookbook Book 1)

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What’s For Dinner? The “Hurry the Hell Up,” Dinner!

It’s Saturday evening and you have been rushing around all day, it’s 6:00 pm and everyone is waiting for you to cook something, it’s time for a hurry the hell up dinner. So, now you are scrambling around the kitchen looking for anything to throw together that isn’t going to set back your diet that you have been working hard all week to maintain.  What do you do?

Tonight for dinner I threw together a quick meal that took only minutes to cook from prep to finish

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Ingredients: (Not measured out)

  • Rotisserie Chicken for Costco
  • Red Pepper
  • Snowpeas
  • Broccoli
  • Canned Mushrooms
  • Can of Black Beans

Directions: (At a rapid pace, people’s blood sugar levels were low)

  • Pull chicken off the bone then slice.
  • Throw black beans in a pot to cook.
  • In a pot steam broccoli, snowpeas, peppers, and mushrooms.  (Seasonings: Whatever the hell you want we are in a hurry, but I used garlic, salt, pepper, and basil)

Plate, Serve and Enjoy because we did it!!!

Estimated Nutrients: Tracked on Lose it App

  • Calories: 485
  • Fats: 3 grams
  • Carbs: 35 grams
  • Protein: 80 grams

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Saturday Motivation! Find Your Obsession!!!

If I could describe my success in one word, it would be an obsession.  If you are unwilling to give everything you have into making a life change, then you will fail.  There it is, it’s as simple as that.  This isn’t just a hobby, it’s your life. It’s your goals, your dreams, it’s everything you want, and if you aren’t willing to do everything it takes to change or to reach your goal, then why start.

I workout 2 ½ hours a day, plan every single meal, track every piece of food I eat to achieve my goals.  It is extremely time consuming and tedious, but I love every second of it.  

“When passion meets inspiration, an obsession is born.”

You got that right! If your passion for doing something doesn’t get your butt out of bed in the morning, then you don’t want it bad enough.  I wake up every morning driven to succeed. I have a passion for making myself be the best that I can be.  I love setting a goal and kicking its ass then setting a new one.  

Never be satisfied!

CT Fletcher says, “satisfaction is the end of your growth.”  Take a moment and let that sink in…

When we become satisfied we begin to slip back into old habits.  We never try to push further and go beyond what we think our limits are.  Impossibilities are only set because we tell ourselves we can’t.  It’s you versus you when all said and done.  Your mind will break long before your body ever will. So, push yourself to do one more rep, run that extra 5 minutes, and do something so great that it scares you.    

CT Fletcher’s Ten Lifting Commandments (explicit): https://youtu.be/q-6M4uzur8Q

What’s for Dinner? Garlic, Herb, and Wine Chicken with Honey Cinnamon Mashed Sweet Potatoes

Ingredients: (3 Servings)

Chicken

  • 16 Ounces Chicken Breast
  • ½ Seasoning Packet: McCormick Garlic, Herb, and Wine Seasoning Packet

Vegetables

  • 1 Peppers
  • 20 Baby Carrots
  • 1 Large Cucumber
  • 12 ounces of Snow Peas
  • 1 ½ Tablespoons Extra Virgin Olive Oil
  • Seasonings: Dry Italian seasoning, Granulated Garlic, Red Pepper flakes, Salt, and Pepper

Mashed Sweet Potatoes

  • 2 Large Sweet Potatoes
  • ½ Cup Unsweetened Almond Milk
  • 1 Tablespoon Coconut Oil
  • 1 Tablespoon Raw Honey
  • 1 Tablespoon Cinnamon

Directions:

Potatoes:

  1. Bring a pot of water to a boil. There should be enough water to cover the potatoes
  2. Skin and cut potatoes into ¼ inch thick pieces and place into the boiling water until tender.
  3. Drain the potatoes and put them back into the pot. Add the coconut oil, almond milk, cinnamon and honey, mixing until all ingredients are well mixed together

Chicken:

  1. In a bag mix Chicken Breast and McCormick’s Seasoning together.
  2. Place in on a cooking sheet in the oven for 20 minutes at 400 degrees.

Salad:

  1. Slice pepper, carrots, and cucumbers, and place them in a bowl with the snow peas.
  2. Toss vegetables with olive oil, and dry seasonings

Plate, serve, and Enjoy!

Nutrients: Per Serving
Calorie: 570

Fats: 12 grams

Carbohydrate: 76 grams

Protein: 40 grams

What’s for Dinner? Stuffed Pepper with Black Beans and Onions

Stuffed Peppers with Black Beans and Onions

Ingredients: (4 Servings)

  • 1 Pound Ground Beef ( I use 91/9 from Costco)
  • 4 Peppers
  • 4 Ounces Vidalia Onion
  • 1 Cup Black Beans
  • 1 Large Cucumber
  • ¼ Cup Shredded Cheese
  • Seasonings: McCormick Montreal Steak Seasoning

Directions:

  1. Brown the ground beef in a skillet, season with steak seasoning.
  2. Finely chop the 4 ounces of onion.
  3. Cut the tops off the Peppers and remove seeds.
  4. Mix Beef, beans and Onions together in the pan and separate evenly into the four Peppers.
  5. Place Stuffed Peppers into a deep baking dish and cover with tinfoil.
  6. Bake in the oven at 400 degrees for 30 min.
  7. After 25 minute remove tinfoil and top with cheese, place back in oven and cook for 5 more minutes or until cheese is melted.
  8. Chop Cucumbers, plate and Enjoy!!!

Nutrients: Per Serving 

Calorie: 295

Fats: 13 grams

Carbohydrate: 19 grams

Protein: 30 grams

*Nutrients from the Lose it! App

If you look at the meals I cook, I use many of the same ingredients, just prepared differently.  This makes my shopping very easy during the week and cuts down the price.

Morning Cardio Motivation

 

“A year from today, you’ll wish you started today”

As I get out of bed this morning, and go to stand-up and realize my legs feel like J-E-L-L-O.  DOMS STRIKES AGAIN!!! DOMS stands for delayed onset muscle soreness.  It’s that soreness you get a day or two after a workout.  You know the feeling of, “Oh God can’t move! Don’t touch me! No, I’m not injured, I just did legs yesterday!” Yea, that feeling.

This feeling is a lot of times the reason people either don’t or stop working out.  

This pain is necessary for growth.  Every time you workout you are tearing muscles. But, it’s when our bodies recover that our muscles grow.  After a few workouts, we stop feeling that soreness and the pain.  At this point, many people are happy. They continue doing what they are doing to avoid the soreness and the uncomfortable feeling that pushes so many away.  

But, you need that pain.  Our bodies will adapt to the loads we put on it, and if we don’t change we will remain the same.  We must be willing change our routines and try new things to overload our muscles and have that pain to grow.   

Morning run tracked by my Fitbit Charge 


Picture credit

Eating Quality and Quantity 

How I Keep to My Meal Plan

When I first started dieting, I would eat plain dry chicken breast, a few florets of broccoli from a steamer bag, and a 1/4 of a sweet potato.  It was as boring and unsatisfying as it sounds. Like so many people starting off on a diet, I did a dramatic cut of my calories, which lead to me craving junk foods.  It was this mental barrier that was the hardest for me overcome.  Food for me was a way to cope with many of my life’s problems.  I found myself addicted to sugary, fatty, and heavily salted foods, that gave me an immediate feeling of satisfaction.  But what came next? Guilt.  I found that the short-term satisfaction didn’t last as long as the guilt of, “cheating”, on my diet.

So, how do I avoid giving into my cravings?

What I have done to help limit my cravings is to add more food to my diet.  Sounds counterproductive to losing weight, right? How I have done this is by adding more nutrient dense foods to my diet.  By adding more vegetables, lean cuts of meats, and high fiber carbs, I have been able to increase the amount of food that I eat at each meal without increasing the calories.  I stay full longer and crave less junk. 

List of 20 nutrient dense foods

I also started to take my time and plan out my meals. I know everything that I’m going to eat each day.   The next step is I stick to my planned meals. I portion my meals and bring them with me to work so I have meals ready to eat.  Having prepared meals helps me from going out to eat junk for snacks and lunches. 

I also log my food in my Lose it App.  This Application allows me to see how many calories, grams of protein, carbs, and fats I’m consuming each day.  The app also allows me to sync my Fitbit.  Now I was tracking my calories in and my calories out allowing me to adjust my nutrition plan to fit my fitness goals.  

When I started eating more nutrient dense foods, my body was getting what it needed to grow muscle and slowly shed the fat (It doesn’t happen overnight people).  

Here are a few of my dinner and meal prep meals:

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus, and Spinach.

What’s for Dinner!! Dinner For 2

Shredded Chicken with Rice and Potatoes Meal of the week

How to make Oatmeal Protein bars for the week?

Morning Cardio Motivation 

“You don’t have to be great to start, but you have to Start to be great”

–  Zid Zigglar

When I first started to run I could hardly go 100 yards before I had to stop and walk.  I was 340 pounds and had not run for 5 years.  I hated to run as a kid, hated it.  But, I knew I need to start.  My health was deteriorating, I was depressed, and had an overall poor quality of life.  

So, I set a goal.

The goal was going to run 1 mile nonstop.  In 12 minutes, 10 minutes, didn’t matter I was going to be running that damn thing the whole time.

I started by running as far as I could go, then walk until I felt good enough to continue running again.  Every day I pushed myself to try and go just a little further, and further, and further, until one day I had done it.  I ran my first mile in just over 12 minutes!

So now what?

Well, I was going to run two miles nonstop.  I went about reaching this goal the same way.  Within the year, I had reached a goal of running 7 miles nonstop.  

The secret to my success is always setting new goals and never being satisfied.  When you become satisfied you become lazy and fall back into the old habit.

So, go out there set goals, smash them and REPEAT!  

 

What’s for Dinner? Italian Seasoned Chicken Breast with Quinoa & Brown Rice, Bell Pepper, Asparagus and Spinach.

Ingredients:

  • 2 Chicken Breast  
  • 1 package of Seeds of Change Quinoa and Brown Rice (Get mine at Costco)
  • 1 Yellow Pepper
  • 2 cups Fresh Spinach
  • 8 ounces Asparagus
  • 1 Tablespoon Extra Virgin Olive Oil

Directions:

  1. Season Chicken Breast with dry Italian seasoning, black pepper, and granulated garlic.
  2. Heat 1 tablespoon of olive oil in a pan on medium heat.
  3. Place Chicken Breast in the oil and cook for 5 minutes each side.  After the 10 minutes, place the Chicken Breast on a cooking sheet, and place in the oven at 400 degrees for 10 minutes.  After the 10 minutes remove Chicken and let rest.
  4. After removing Chicken from the pan, add the chopped asparagus to the pan. Season with garlic, salt, and pepper to taste.
  5. After 3 minutes add 2 cups of spinach to the pan and cook until tender.
  6. Follow the directions on the package for the Quinoa and Brown rice.
  7. Slice pepper, plate and serve!

Let me know what you think of this recipe in the comments below. Enjoy!

 

 

Morning Cardio Motivation 

I would say one major factor for why people never start or never follow through with a fitness plan is because of time.  Everyone has the same 24 hours in the day to get everything done.  When you are first starting a fitness plan,  take it slow, and try only doing 20-30 minutes of exercise. 

You could find this time by, waking up 30 minutes earlier in the morning or by go to bed 30 minutes later.  How often do we find ourselves sitting on our phones or watching TV, watching shows that are 30 minutes to an hour long.  This is time that you could be doing anything physical to help you reach your fitness goal.

The first step I recommend is, setting a reminder on your phone that goes off everyday with something that is going to motivate you to get up and do something to better your life.

Next, have a set plan that you are going to follow and find away to hold yourself accountable.  Could be something as simple as putting $1 in a jar every time you workout.  Anything that will help keep you on track.

And my last suggestion is to workout with someone.  Setting a time to meet a person will help hold you accountable.  You both are relying on each other to show up and push one another to do work.  

Leave a comment below and let me know some ways you stay motivated.


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