Microwave Protein Muffin.

Meal prep is about to get even easier.

For those days you need something so quick. How does 2 minutes sound?

I saw this recipe on @purelypope ‘s IG page. It’s genius, simply genius. And this morning when I realized I was going to be gone for the morning and had no breakfast ready to go - it was so clutch.

Now, as a note, with the changes I made to the recipe, it is very high in protein & fiber. This version may not be for everyone, it is not a one size fits all recipe.  - which is why it is important to know your needs. These were the quantities that worked for me.

If we are working together & you are interested in making this your own, message me and I can help you with your portion for this recipe – These are the ingredients/portion sizes that work for me with my activity needs & metabolic needs considered.

At the end of the day it is important to remember that nutrition is not black & white. One of the huge take aways from the conference I was at last weekend, was that nutrition is an ever-evolving science. That we are continuously learning more information and will continue to fine tune the recommendations and the science. As RD’s we are responsible for taking that science and make it make sense for others to apply it. With that said, the common theme and message over the years as the science evolves is simple - your needs are custom to you. IF something works for you, thats amazing - keep doing it - if it makes you happy & makes you feel good & keeps you healthy. More on this to come - I just had to share as I realized that this meal once I was done with it had close to 30g of protein in it. Again, for me - this was ok post workout - it MAY not be what you need so adjustments to make it your own are encouraged. You can change the quantity of protein powder, type of powder, you can add in a whole grain flour, you can do just egg whites, swap out coconut butter add in peanut powder? You can try using 2 eggs or just egg whites. SO MANY OPTIONS.

But whatever you do, you should try it - because it is absolutely DELICIOUS!!!!!




6 tbsp water
1-2 scoops F-Factor 20/20 protein powder
1 tsp baking powder
1 egg 
1 tbsp melted coconut butter
1 egg white

Place all ingredients in a microwave safe bowl or mug. Mix well. Microwave for 2 minutes - watching the microwave closely as it may get a little high. Take out, let sit for 30 seconds and place back in the microwave for 30 seconds. 

Let cool. Then cut in half to make a sandwich, add your toppings and be on your way!

it’s so incredibly fluffy and amazing I can not describe how much it excites me 😍