Enjoy Baked Goods With Protein Muffins

Enjoy Baked Goods With Protein Muffins

Two are missing because I had to try one before I took a picture. One became two.

Two are missing because I had to try one before I took a picture. One became two. . .

What’s up! Let me ask you a question. Are you a fat kid at heart like me? Do you love baked goods, pastries and the like, but hate eating them in fear of all the bad stuff you’re throwing into the body? Then try this recipe for protein muffins.

Don’t get me wrong, I have cheat meals and eat the most sugar laden pastries you can think of. There’s a small local bakery here in Louisville that makes some of the best cinnamon rolls and chocolate croissants I’ve ever had. Nothing goes better with a cup of coffee than a well made pastry, fact.

The fact kid inside of me is coming out. Anyways. . .

I don’t like consuming that stuff on a daily basis. With my training and work schedule, I just can’t afford to eat bad stuff. Whenever I do, I end up getting really sleepy soon afterwards, and it destroys my work and training later on in the day.

In an effort to try and meet myself somewhere in the middle I’ve been playing around with different healthy baking recipes. Some have gone really well, and others well. . . not so much. But this protein muffin recipe is solid. You can alter it, add what you want to it and it’s awesome. It does a great job of playing the role of coffee companion in the morning or afternoon.


Don’t Fool Yourself, Muffins Are Cupcakes

Let me add this because it was a question I got from one of my students when I shared this protein muffin recipe. Why did I need an alternate muffin recipe? Aren’t muffins healthy? No, muffins are typically not healthy. Muffins are essentially a breakfast cup cake. So if you’re trying to loose a few lbs or get into the best shape possible, regular muffins are probably not the best go to for breakfast or a snack.


Protein Muffin Recipe

This recipe will make around 6 large sized protein muffins, or like in my case, about 24 mini protein muffins.

Here are the ingredients you’ll need for the protein muffins

 *it’s worth noting that while I used cinnamon and pumpkin pie spice. You can use any spices or flavorings you prefer. I made some with strawberry and lemon zest recently and they worked out well. I also did one with orange in it, so be creative and make whatever type of muffin you’d like best.

Dry Ingredientsdry

  • 1 2/3 cup of oat bran
  • 1 scoop of vanilla protein
  • 2 teaspoons of baking powder
  • 1 teaspoon of cinnamon
  • 1 teaspoon of pumpkin pie spice


Wet Ingredientswet

  • 2 bananas
  • 1/2 cup of unsweetened applesauce
  • 1/2 cup of nonfat plain greek yogurt
  • 2 large egg whites
  • 1 tea spoon of vanilla extract
  • 1 tea spoon of liquid stevia


-Preheat oven to 400.

-In a large bowl mash bananas. Try to get the consistency smooth and remove most of the lumps. This would be a great time to use those ripe bananas (the ones with the brown flecks on them) that will go bad soon. They’re super sweet and soft too.

  • Add all the wet ingredients on top of the mashed bananas and mix till you get smooth consistency.
  • In a another bowl. Add all the dry ingredients then whisk them together to mix things up evenly.
  • Add all of the dry ingredients to the large bowl with the wet ingredients. Stir everything together till everything is mixed evenly and has a smooth consistency.IMG_3541-300x225
  • Let the protein muffin mixture sit for about 2 minutes to thicken.
  • Spray or grease your muffin tray.
  • Place protein muffin batter into the cups in the tray.
  • Bake for about 15 minutes or till the center is not mushy.
  • Let them cool and then enjoy.

When I made these protein muffins, they came out perfect. They’re healthy, delicious and I made an extra tray of them and took them to the gym for our morning BJJ crew. We ate them after our workout and everyone was a big fan. So if you’re a fat kid at heart like me and love baked stuff. Try these protein muffins out. You can eat them for breakfast, or save them for a snack during the day. When you eat them, try putting them into the microwave for a bit to get them warm again.


Hope the recipe helps!


Meal Prep: Ropa Vieja


Several of my students and people that randomly saw my last meal prep video sent me messages telling me that they loved the Thai Chicken recipe I posted before. So I posted another favorite of mine. This recipe is another easy meal prep. It’s a crockpot version of Ropa Vieja. If you’ve ever eaten at a Cuban restaurant it’s probably on the menu.

I just wanted to share that someone asked why I decided to post cooking videos. The reason is because I have a ton of students who are busting their tails in the gym and looking for improvement. Whether that is in performance or the way they look like without their shirt.

So to try and help more I started posting these cooking videos. I know that for me personally, I made the biggest jumped in progress when my diet is in check. Meaning that I’m eating healthy food.

With that said, eating healthy doesn’t always taste the best. So I’m also trying to share ways to eat really well while still being able to enjoy your meals. This is super important because if you’re on a diet and hate the food you’re eating, it’s unlikely you’ll continue.

So make sure that if you’re trying to get the most out of your training and stick to your diet. Meal prep! Being prepared for the week will help you avoid eating poorly and make sure that you’re getting the nutrition you need to fuel your body properly.

Alright, I’ll get of my soap box. If you want a good tasting recipe, watch the video and give it a try.





Ingredient list:

  • 1.5-2lbs chuck roast
  • 1 yellow onion, thinly sliced
  • 1 bag of frozen bell peppers
  • 1 (6 oz) can tomato sauce
  • 1 (14 oz) can diced tomatoes
  • 3 tablespoons capers, drained
  • 1 tablespoon cumin
  • 1 tablespoon dried thyme
  • 1 tablespoon dried oregano
  • 3-5 garlic cloves
  • 1 bay leaf
  • salt and pepper, to your taste

Food Tip: Easy Meal Prep While You Sleep

meal prep

This is a really easy way to prepare your chicken for your weekly meal prep. I preach to all my BJJ students in the gym that they need to prepare their food in advance. The better you’re eating, the better you will feel and the better you will perform on the mat. You can eat healthy if you’re eating out but it’s more difficult for most of us and it’s much cheaper to do meal prep yourself.

For more awesome meal prep ideas and recipes like this one check out my friend Erin’s website at www.ErinStimac.com.


  • 1.5-3lbs. boneless skinless chicken breasts or thighs A 3lb package of chicken will usually make enough for 5-6 meals. If you use less chicken, you end up with more sauce. Either way, it’s delicious.
  • 16oz. jar of your favorite salsa* or 1-15oz. can diced tomatoes (and flavor you choose-I love the kind with jalapenos or chilies in them, or fire roasted) If you use plain tomatoes, the flavor of the sauce will likely be bland.
  • 1/3 cup Sunbutter or other nut butter (I think the sunbutter is the closest substitute to peanut butter and gives the most authentic “peanut” flavor).
  • 2 TBSP Lime Juice (I’ve also used lemon)
  • 2TBSP Coconut aminos, Tamari, Soy Sauce, or fish sauce (pick your poison) Why you would EVER use fish sauce I have no idea-I HATE fish. 😉
  • 2 tsp. fresh grated ginger or 1 tsp. ground ginger
  • Cilantro and lime wedges for garnish
  • Ground chili paste or hot sauce-optional (for extra flavor or heat)





Kill cravings for ice cream with frozen fruit

So if you’re one of my students you know I’ve been raving about adding more fruits and veggies to my diet. Since doing so, I’ve done two things that I think are substantial. I’ve increased my already high level of energy throughout the day. Second, I’ve eliminated my cravings for sweets and pastries. No small task for a man who loves a sweet, flakey pastry with his coffee. The fruit is no doubt the culprit for the elimination of the sweet cravings.


One of my students said he made one of my smoothy recipes and that he really liked it, and asked if I would post another one. So, at his request, below is a recipe I’ve been using in place of something like ice cream. Honestly, I’ve come to enjoy it more than ice cream. It tastes amazing and it has the benefit of not making me feel like garbage after eating it.




What you’ll need. . .

    • 1 frozen unsweetened acai brick (I bought a bunch of these at a local Meijer. It was on sale for 2 dollars cheaper than Whole Foods.)
    • ½ cup of frozen berries (I really like berry blends that have cherries included.)
    • Half a frozen banana (Freezing your bananas is a great idea if you get too many to eat or they’re getting close to going bad. You can then save them for a delicious treat.)
    • Stevia to taste (No need to overdo it on this one.)
    • ⅓ cup of water or any type of milk you’d like (I like unsweetened vanilla almond milk.)



How to make it. . .


  • Add all the ingredients to a blender and blend till it has a smooth consistency.
  • Done


After you’re finished, you’re left with this delicious purple mixture that is healthy and will satisfy that hankering you have for ice cream or dessert. Well, at least is does the trick for me. Keep in mind you can use any particular fruits you like in lieu of the acai and berries. I just think that the acai and berries happen to make a pretty kick ass combination.


Give it a try!


Morning Pre Training Smoothie



Morning Pre Training Smoothie 

I got a question from one of my students in my “morning crew” the other day. He was curious what to eat for breakfast, even if he was in a rush or running behind to the gym.

Most of the time I prefer to eat eggs and veggies for breakfast and I generally like to wake up early enough to relax and enjoy a little time to myself. Because once I leave the house I’m busy and don’t get home till nearly 10pm. But if I don’t have the time to cook or just don’t feel like it, I’ll make a smoothie in the blender. It’s a fast way to take in everything I need to get me through a good morning session of BJJ or weight training. It also only takes a couple of minutes to make.

Keep in mind that this recipe has a fair amount of carbs. I wouldn’t make this recipe unless I was planning to work out in the morning. Also, if you’re wondering why I’m using the seeds and cacao in the smoothie, just do a search for health benefits of them. I don’t want to give you a long winded explanation about them as there are far more intelligent people who have written information on the subject.

Side note. A really good idea for bananas that are getting too ripe or going bad is to freeze them. Just peel, stick them in containers and stuff them in the freezer for a later day. They’re great for making homemade not-terrible-for-you ice cream and smoothies like the one below.


Cinnamon Vanilla Cacao Smoothie

What you’ll need. . .

-1 scoop of vanilla protein.

– 1/4 cup of chia seeds.

– 1/4 cup of hemp seeds.

– 1/4 cup of raw cacao.

– Half a frozen banana. A regular banana works too, but a I like the frozen ones better for smoothies.

– 1 tablespoon of honey.

– 1 tablespoon of almond butter.

– 2 cups of water or whatever type of milk you prefer. Use more for a thinner smoothie.

– Substitute ice in place of milk or water for a thicker, cooler smoothie.



1.Start by placing the chia seeds, hemp seeds and cacao into the blender. Blend till everything is broken up.

2. After the seeds and cacao are almost a grainy flour consistency. Add in the rest of the ingredients and blend till everything is mixed well and the smoothie is . . . well. . . smooth.

3. Drink and then get your ass to the gym.


Less sugar and carbohydrates

If you don’t plan to train soon after and want to lower the sugar and carbohydrate of the smoothie. Just remove the banana and the honey.

Chewjitsu : Squash the pasta

I personally love pasta dishes. The only problem is, they don’t love me. It never fails, after eating a plate of pasta I feel very full and ready for a nap. This is one reason I don’t eat them very often. Firstly, with my job I can’t afford to be groggy and lethargic, and second, I generally dislike eating food that makes me feel lethargic. That being said I still eat pasta from time to time. But, if you’re like me and like pasta but don’t want to be down for the count the rest of the day then this recipe is for you.
Also, some people have allergies to wheat products. If you are one of these people, this recipe might be beneficial for you as well.

What you’ll need. . .
• 1 Large spaghetti squash
• 1 lb of lean ground beef
• 1 small red onion
• 2-4 cloves of fresh garlic
• Peppers, mushrooms or anything else you’d like to add into it. I used red peppers and mushrooms myself.
• Pasta sauce. If you buy it premade, try and find one that doesn’t have sugar added.
• Herbs and spices depending on your tastes (I personally like a lot of basil, thyme and rosemary).
• 1lb Brussels sprouts
• Balsamic vinegar
• Coconut oil

1. Heat the oven to 400 degrees.
2. Slice squash in even halves, then scoop out the seeds in the middle.

3. While you wait for the oven to heat up. Chop and dice your veggies.
– Dice onions and garlic.
– Slice peppers and mushrooms.
– Cut brussels sprouts in even halves


1. Once the oven is heated to 400, place the squash on a roasting pan with the meat of the plant facing down. Bake for about 40-45 minutes.

2. Once baked take the squash from the oven and scoop out the insides with a spoon or fork and place into a large bowl. The meat should be soft and stringy.

Meat Sauce
1. Place ground beef on a hot pan with onions and garlic and begin browning the meat.

2. Once the meat is browned add in extra ingredients like mushrooms and peppers you’d like, as well as the pasta sauce.

3. While warming up the pasta sauce add herbs and seasoning to taste.


Brussels sprouts
1. Bring a pan of water to boil. Once boiling, place sprouts into the water and remove heat and let them sit for about 5 minutes

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2. After 5 minutes place a tablespoon of coconut oil into a hot pan along with 3 tablespoons of balsamic vinegar. Begin to add sprouts to the pan with the oil and vinegar.(you can either drain the water or pull them out with a slotted spoon).
3. Add salt and pepper to taste and begin stirring the sprouts around on medium heat until they have a sort of blackened look to them. It will only take a few minutes.


Once everything is done place the stringy squash down on a plate and put the desired amount of sauce. The brussels sprouts are a side dish.

You now have a delicious, less carb heavy pasta style dish. The biggest benefit for me though is that I don’t feel terrible after eating the dish. Also, if you haven’t tried sprouts in a while (which seems to be the case for many adults) I urge you to give them a try. Their way better as an adult than a kid, and this recipe is super easy and delicious.


Meal prep in under an hour

Meal prep in under an hour









  • 2lbs Grass fed beef
  • 16 oz frozen peas
  • 2 16oz bags chopped onions and bell peppers (these are faster than chopping up bell peppers)
  • Half cup of quinoa (color is your choice)
  • 1 cup chopped zucchini (leftovers from cooking out)
  • 1 cup chopped yellow squash (leftovers from cooking out)
  • 8 sweet potatoes

(not pictured seasonings)

  • Mrs Dash fiesta lime seasoning
  • Black pepper
  • Pink salt

So last Sunday when I was getting ready to prepare meals for the week I was a little strapped for time. I ended up using some frozen veggies and left overs I had to speed up the process. All in all the meal prep after bagging up my meals took me 53 minutes. If you have a hard time preparing meals for the week because of time then you should definitely keep reading. You might not want to eat the same food but hopefully you can use the ideas from the blog to eat healthy during the week and save money.

  1. Preheat the oven to 425 (this will cook the potatoes a bit faster)
  2. Place ground beef on large pan. Chop up and move beef around with spatula. Season to taste.
  3. Place frozen peppers, squash and zucchini into another pan and turn to medium heat. Also add half cup of quinoa. The quinoa will soak up the excess water from the frozen veggies. Season to taste. Remove from heat once the quinoa is soft.IMG_8823
  4. Once the oven has reached its temperature. Place the sweet potatoes inside and let them bake. ( I rinse and chop the ends off mine)IMG_8825
  1. After beef is brown mix in peas and turn off heat.IMG_8819
  2. Remove sweet potatoes from oven (this is what takes the most time)

After you have all the food cooked place equal portions into tupperware or baggies. This ended up making 8 meals for me. This allows 1 meal right after AM training and 1 meal several hours before PM training. Again this may not be the exact foods you enjoy but these worked well for me this week. My biggest concern when cooking food for the week is to provide nutrients without slowing me down. Typically if I eat out or certain foods I get really lethargic during the middle of the day which isn’t really an option for me. I can eat the meals I made this week and train a half an hour later with no issues. My biggest concern is to eat well throughout the day and have tons of energy for the hours of training and teaching I have to do. If your life style is a little more sedentary you may want to eat fewer carbohydrates. Otherwise, give it a try and see how it works for you and most importantly how your body feels.