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"All-In-One" Muffins

"All-In-One" Muffins


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I’m now 13 weeks out and am trying to have fun with my contest prep, so I made what I call my “All-in-One” protein muffins. They contain just the right amount of protein, carbs and healthy fats and are pretty tasty for a healthy snack. They are intended for meal #4 with my protein shake. I made 6 the first time and only got 2 because my friends and family really liked them. They are super moist! I think you will enjoy.

8 egg whites
1/2 cup of oatmeal
5 tbsp of Reduced Fat Organic Unsweetened Shredded Coconut
1 medium sweet potato (already baked)
3 packets of Stevia
Cinnamon and Nutmeg to taste
1/4 cup of ground roasted pumpkin seeds

Preheat your oven to 400 degrees. Mix everything but the pumpkin seeds into bowl. Place into muffin pan (makes 6 muffins 2 x 1.25 inches) and bake at 325 degrees for 20 min. Then take them out, sprinkle the roasted pumpkin seeds on the top and bake for another 10 minutes.

Assuming all ingredients are distributed evenly within each muffin, the macro-nutrient breakdown for EACH is as follows:

Protein: 7g
Carbs: 13g
Fats: 2g

The result is a most nutritionally packed snack that makes you feel like you’re eating like a “normal person,” but you’re not. :)

Author: Keri Walters

Member Comments

Keri, I'm really enjoying your articles. You have some great advice. I am competing for the first time later in the summer and I am dieting. Do you have any advice about sugar cravings? I am having a hard time with that. Any suggestions would be helpful. Thanks, Pam

Hi Maylily75!
I am in the same boat. I have a CRAZY sweet tooth! This recipe along with a few others helped me deal with my sugar cravings throughout prep. Basically, I got creative and made desserts and snacks that look like the unhealthy version, but guilt free! One of the items I made recently is my version of celery coleslaw, but made with one packet of stevia. I paired that up with ground turkey and was really satisfied. Another trick is flavored tea like Bigalow French Vanilla or Red Velvet Chocolate Tea by Republic of Tea and dropping a bit of Caramel Creme liquid stevia in it. It's fantastic! You might have to order the Red Velvet tea online. Republic of Tea has really good flavors.
Hope this helps! :-)


Thanks for the suggestions. I will definitely try this recipe and the tea. I have another question. Where did you find caramel creme liquid stevia?! I have never heard of that. Sounds good!


One more question. Do you mind sharing the recipe for the celery coleslaw?

Hi Pam,
It's really simple. :) Just spray a pan with olive oil, throw in chopped celery, and let it get kind of crispy. Then remove it and toss in a packet of stevia. My new fav.


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