Chocolate Espresso Protein Smoothie

What is it about 3pm that requires something sweet and a little bit of caffeine?

Chocolate Espresso Protein Smoothie

Even on weekends, I feel like I need a pick-me-up. I try to stick to one cup of coffee on weekdays but sometimes I drink two on weekends when I’m relaxing in the mornings. This morning, though, I skipped the second cup of jo’, which gave me full permission to have caffeine in the afternoon.

I made this a couple weeks ago as a breakfast smoothie and added almond butter, flaxseed, and skim milk. Today I made a lighter version to act as a snack. Careful, smoothie lovers. Some smoothies can pack a whopping 400 calories!

Chocolate Espresso Protein Smoothie
The following ingredient amounts are approximations; I didn’t measure anything because smoothies are flexible like that.

3/4 cup milk (I used coconut milk because we had it handy)
1 scoop protein powder (I used Vanilla Latte from ToneItUp.com but chocolate or vanilla work; this just has caffeine in it)
1 tsp ground espresso
1/2 frozen banana
1 tbsp dark cocoa powder

BLEND!
1 Kaylie Signature

What’s for Lunch?

Okay, I have been thinking long and hard about what I want to blog. I have a couple recipes [Sweet Potato Fritters, Chopped Thai Salad] that have been sitting in the draft section of my blog posts [FOR MONTHS], and I just haven’t taken the time to search for the photos or remake the recipes to make sure that everything is right.

So, I am showing you some of the meals I had during my internship.

Oh. Backup. Update. I’M A DIETITIAN! Yes. A registered and licensed dietitian in the state of North Carolina. [Insert party emoji] How the heck does that sound!? Pretty stinkin’ good. I finished my internship in early May, took my exam late May, and a few weeks ago I accepted a job in the area at a hospital. I will write a post on all of that soon, but I wanted to throw a food post in first.

During my internship, I had to pack lunch almost every day. This was a struggle sometimes but a great learning experience and let’s just say I was eating pretty dang well!

Here are some ideas for lunches and snacks. I eat a morning snack and afternoon snack, so that’s why it looks like so much food, haha! I find lunches to be hard (as well as dinners.. planning can be tough!) so hopefully you can find some inspiration.

Oh, and here’s how this is going to go down: M = meal, so there’s M1-5 (breakfast, snack, lunch, snack, dinner). That means if M2 = morning snack, M3 = lunch, and M4 = afternoon snack. Lastly, please excuse the photo quality. I packed these bad boys at night when there is no sunlight.

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M2 .. Okay, I’m really trying to remember how this one went. Hah! We will say M2 grapes & nuts, M3 asian cucumber salad & sweet potato chips, M4 hummus & peppers [and this was probably a Monday, on which I did spin at 6pm and usually ate a banana beforehand, hence TWO M2s!]

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M2 Larabar [the best flavors are Coconut Chocolate Chip, Chocolate Chip, and Chocolate Brownie! OH and the Mint Chocolate Brownie is TO DIE FOR], M3 salad with all the fix-ins like black beans, tomatoes, edamame, spinach, carrots, etc. & grapes, M4 granola bites at my internship and a banana on the way to the gym!

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M2 Larabar & apple slices, M3 salad & tortellini with homemade sun-dried tomato pesto [holy yum], M4 yogurt & banana [can you tell how much I like bananas yet?]

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M2 Clif bar & pear slices, M3 wrap & sweet potato chips, M4 grapes

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Pictured above is meal prep madness! This is 2 days worth of food: M2 Larabar, M3 Chopped Thai Salad & pears with cinnamon or mixed berries, M4 banana!

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M2 yogurt + clementines, M3 salad [with sun-dried tomato pesto!] & pears, M4 tomatoes

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M2 mixed fruit, M3 salad & cucumber with guacamole, M4 banana!

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M2 trail mix, M3 salad & apple, M4 not pictured – WHAT?! Maybe a banana?!

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And lastly, snack edition! On Wednesdays, I would get a shrimp burrito bowl [Burrito Bowl Wednesdays!] so I only packed snacks. M2 nuts & pear, M4 guacamole & celery!

Hope you all enjoyed this peak into what I’ve been eating. Despite not blogging, I’ve documented a lot of my meals and might incorporate some into posts but I do like an official photoshoot with my food to make it pretty for the blog. Hang tight for that and tips on how to become a dietitian (and how to stay sane while doing it!).

1 Kaylie Signature

5 Ingredient Peanut Butter Muffins

Where have these been all my life? These are delicious. And easy. Muffins in a blender?! Yes.

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I was actually planning on making some other muffins – I will not say from what source – and they were a TOTAL AND COMPLETE FAIL. I hate failed recipes. They make me discouraged. They make me frustrated and angry. So. I calmly left these failed muffins, grossly molded to the muffin tin, there to deal with later.. and made these.

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And oh holy moly was I excited. 5 ingredients. 1 blender. Unlimited future options.

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Since these are all healthy ingredients (besides the sprinkles; and the honey is optional), these are basically like.. a fruit. Or a healthy bread. Or totally acceptable for breakfast, snacks, AND dessert. Did I mention they only make about 5 muffins? Aka all for you and no fears of overeating or worrying about them going bad before you finish them.

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5 Ingredient Peanut Butter Muffins
Adapted slightly from Thirty Handmade Days

1/2 c creamy peanut butter
1 egg
1 very ripe banana
1/2 tsp vanilla
1/4 tsp baking soda
1 tbsp honey [optional]
Optional add ins: almonds, chocolate sprinkles [obviously, I chose these]

1. Preheat oven to 400°F.
2. BLEND ALL INGREDIENTS. For the win.
3. Pour batter into greased muffin tins, and sprinkle almonds and chocolate sprinkles on top.
4. Bake for 8-10 minutes, or until a toothpick comes out clean.

Two Ingredient Cookies

Hello.

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I have died and gone to grad school hell.

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Just kidding. Kind of. Basically, I am living in a world of paper writing, presentations, and the occasional One Tree Hill episodes while I ice my back, which is pretty mad that I have had little time for the gym and lots of time sitting in 3 hour classes listening to presentations.

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To get you out of the finals rut, here is a delicious and healthy treat. But really. These are delicious. They are quick and easy and so healthy. I would’ve added chocolate chips but 1) I was on the FODMAP diet when I made these and 2) I didn’t have any chocolate chips. Because if I keep chocolate around… let’s just say it’s not around for long.

Two Ingredient Cookies
Recipe from The Burlap Bag

1 ripe banana
3/4 c old-fashioned oats
Optional: pinch of cinnamon and of course fix-ins like chocolate chips or nuts.

1. Mash the banana inside the peel, then remove it from the peel and put into a bowl.
2. Add the oats (the original recipe called for 1/2 c but I used 3/4 because with only 1/2 the batter still looked a little gooey) and mash/stir to combine. Stir in cinnamon.
3. Bake at 350°F for 12-15 minutes.
4. Eat your heart out because these are ridiculously healthy and good for you.

Healthy Chocolate Mint Smoothie

I have so much to tell you.

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First of all, if you follow me on Instagram, you know that I have started the Low FODMAP Diet. Quick 101: FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides and Polyols. These are sugars/carbohydrates found in foods that can trigger IBS. You can find more here, but I just wanted to fill you in on the change that Skinny Muffin is about to see for the next couple weeks and maybe forever.

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I started yesterday, so today is Day 2, but I feel a lot better. Already. It’s pretty miraculous. If you’re interested in FODMAP, I am posting some of my lunches on Instagram. They are currently pretty bland (rice, quinoa, salad, hard-boiled eggs) but once I go to the grocery store, I think I can expand my diet a little bit.

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The point is that I decided to have a “one last treat” kind of thing before I started. I think eventually I could have this again, but I’ve seen mixed information on cocoa powder, so I’m staying away for a bit. And nuts [almond butter] are supposed to be eaten in moderation, so I’m not sure when I will be able to have this smoothie again, but let me just say.. I am counting down the DAYS.

This smoothie is delicious. It’s like someone liquified a Thin Mint cookie. And you get the pleasure of having the recipe. My coworker told me about this really awesome blog, Living Healthy With Chocolate, and obviously I started searching for something delicious. I mean, they are all delicious, but something I already had ingredients for.

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With the 80°F weather, you deserve this. Life is hard. School, work, late nights, finding time for the gym, everything. You deserve a delicious beverage. Side note: I think this would be amazing with Bailey’s Irish Cream. Next time??

Healthy Chocolate Mint Shake
Adapted slightly from Living Healthy With Chocolate

1/2 c cold water
1 banana, frozen
1/4 c cocoa powder
2 tbsp almond butter
Splash of mint extract (1/8 tsp if you have it)
1/2 tsp vanilla extract

Blend in a blender or Magic Bullet.