Wednesday, 6 February 2013

Prep for the week!

On Sunday I took it upon myself to prep for the week and do it yummy and properly!

Here is the lineup:

Jamie Easons Meat Muffins
Jamie Easons Chocolate Protein Squares
Protein Egg White Flapjacks

The last one is not prep, but Sunday lunch and it was amazing:

Cauliflower Crust Pizza

So here are the recipes:

Jamie Easons Meat Muffins



  1. Preheat oven to 375 degrees.
  2. Spray muffin pan with canola or olive oil.
  3. Mix all your ingredients together in one large bowl.
  4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball.
  5. Bake for 40 minutes.
Makes 12 muffins.

Serving Size:
Women: 2 muffins
Men: 4 muffins

Nutrition Facts Serving Size 1 muffin
Amount per serving
Calories 182
Total Fat 8g
Total Carb 4.6g
Protein 22.2g
These are amazing! 


 Next up are the chocolate squares! 

Every time I eat these, I seriously can't believe they are diet friendly! They are SUPER DELICIOUS!



  1. Preheat oven to 350 degrees.
  2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
  3. Mix wet ingredients (egg whites, Splenda, Berry flavoured Baby Food,Water) together in a medium sized bowl.
  4. Add wet ingredients to dry ingredients and mix together.
  5. Spray cooking dish with a non stick butter spray and add batter to dish.
  6. Bake 20-30 minutes in oven.

Makes 16 squares.

Nutrition Facts Serving Size 2 bars
Amount per serving
Calories 96
Total Fat1.4g
Total Carb12g

Now for the Flapjacks :D I get excited just typing these!

  • 1 cup uncooked old fashioned oats
  • 1 cup fat free cottage cheese/banana/fat free plain yogurt
  • 6 egg whites or 1 cup liquid egg whites
  • 1 scoop vanilla protein powder (one that is around 25g of protein per scoop)*
  • 1 TB vanilla extract
  • 1/2-1 TB cinnamon (depending on your palate)
  • sweetener, if desired. i don’t use this because i add my sweet stuff on top.
  1. blend all ingredients together in a blender or magic bullet.
  2. let batter sit for five minutes.
  3. cook on waffle iron or in griddle for flapjacks as you would any other waffle or flapjacks
  4. top with whatever you’d like!
 (1/3 of recipe): 245 calories, 30g protein, 23g carbs, 3g fat

Lastly and definitely not in the least is the Cauliflower Crust Pizza

I followed this recipe exactly - its perfect

  • ½ head cauliflower (about 2 cups riced)
  • 1 clove garlic, minced
  • 1 cup part-skim shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon basil
  • 1 teaspoon oregano

  1. Pre-heat oven to 400° F.
  2. Prep a cookie sheet or pizza stone. You can grease the cookie sheet or use parchment paper.
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor and pulse just until the texture is similar to rice. If you don’t have a food processor you can grate the cauliflower with a cheese grater or chop it.
  4. Saute cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes. (You can use the microwave for this as well. Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.)
  5. In a bowl combine the cooked cauliflower with all remaining ingredients.
  6. Spread dough out evenly over parchment paper (or stone) – about ¼ to ⅓ of an inch thick. The pizza should be about 9-10 inches in diameter.
  7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  8. Remove the crust from the oven.
  9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.
This is the crust before baking

 This is the finished product. it tasted amazing! My fiance loved it and requested it again! I could eat it with no guilt!

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