Protein-Packed Cookie Dough Bites


  • 1 can chickpeas, drained and rinsed
  • 1/8 cup rolled oats
  • 3 Tbsp nut butter – almond or peanut
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 2 scoops Ascent Cappuccino protein powder
  • 1/4 cup pure maple syrup
  • pinch sea salt
  • 1 Tbsp chia seeds
  • Scant almond milk as needed for blending
  • 3 Tbsp raw cacao nibs


  1. Blend all ingredients, except cacao nibs, in a food processor until smooth.
  2. Once batter is smooth, mix in cacao nibs.
  3. Roll batter into small, bite-sized balls and place in Tupperware. Repeat with all balls (make about 18) and refrigerate or freeze until used. Enjoy!

Mocha Chip Protein Cookies


  • 2 cups old fashioned oats
  • 2.5 scoops Ascent cappuccino protein powder
  • 1 egg, beaten
  • 1 tbsp vanilla extract
  • 4 tsp semi-sweet chocolate chips
  • 6 tbsp butter, melted
  • 1 tsp baking soda
  • 2 tbsp agave
  • 1/4 tsp salt


  1. Preheat oven to 350 degrees.
  2. Gently fold together all ingredients until well-mixed.
  3. Spoon out 20 cookies. A cookie scoop works wonders here!
  4. Bake for 8 minutes until golden brown.

Overnight Oats

Mornings can be tough. So much to get done to get everyone out the door on time! I actually do a better job eating breakfast when I am at the gym all morning than when I’m home with the boys!

Enter a super simple solution – overnight oats. These are sooo easy to mix up the night  before and either heat up or eat cold. Soooo many options for switching up the flavors to avoid falling into a rut & burning out. Try them out to make your mornings smoother this week!


  • 1/2 cup rolled oats
  • 2/3 – 3/4c almond milk
  • 1 Tbsp chia seeds
  • 1 scoop Ascent protein powder
  • Fruit and/or nuts to top it off


  1. Place all ingredients (except fruit) in jar or bowl and stir.
  2. Cover and refrigerate overnight.
  3. Add your fruit or nuts and enjoy a simple, healthy, and quick breakfast. Easy!

Apple Cinnamon Steel Cut Oats

On these cold, grey winter days, there is something so comforting about a hot breakfast. The problem? It can take FOREVER to cook steel cut oats in the morning. Enter these easy make-ahead steel cut oats. You can mix and match the spices & fruit. In fact, I think pear ginger sounds divine. Let me know if you try it!


1 cup steel cut oats uncooked

cups unsweetened original almond milk

2 cups water

1.25 cups egg whites

2 apples diced

1 tsp vanilla extract

1.5 tsp cinnamon


  1. Dice apples.
  2. Combine all ingredients in a slow cooker.
  3. Cook on low 3.5 hours.
  4. Enjoy!

Amish Oatmeal

If you need a delicious, make-ahead breakfast option, LOOK NO FURTHER! I was a skeptic for awhile. I made this for my kids every week (who devoured it), but I was hard-core devoted to my microwaved rolled oats. I made the leap a couple weeks back, and I am a convert! So yummy!

You have a couple options here. You can bake it in a 9×13 dish or (my preferred method) portion the mix into silicone muffin cups. I find the clean up easier with the silicone muffin cups, but either method works well. Eat it like a bar or muffin (Eliot’s preferred method) or crumble it up, add some almond milk, berries & slivered almonds and eat with a spoon! You just cannot go wrong with this Amish Oatmeal!


1 cup old fashioned oats

1 cup quick oats

3 Tbsp honey

2/3 cup unsweetened almond milk

3 Tbsp butter, melted

1 cup egg whites

1 egg, beaten

1/2 tsp sea salt

2 tsp vanilla extract


  1. Preheat oven to 350 degrees and grease 13×9 pan with coconut oil.
  2. Combine all ingredients (oats, honey, melted butter, egg whites, salt, almond milk and vanilla extract) in a large mixing bowl.
  3. Stir well then pour into greased pan.
  4. Bake for 25-30 minutes or until edges are golden brown.
  5. Let cool then cut in bars or break up into little crumbles.
  6. Enjoy!

Egg Muffins

The incredible, edible egg. Anyone else remember that ad campaign from way back? Eggs are a nutritional powerhouse packed with protein and healthy fats. It makes them a superb choice for creating a balanced breakfast or snack on the go.

The trouble is that sometimes you just don’t have time to fry up and egg or make an omelet in the morning, right? Enter the egg muffin. It’s like a mini frittata all cooked up and ready to reheat and eat while you finish getting ready for your day. We pack them with some veggies so you can feel EXTRA healthy and superior about getting veggies in AT BREAKFAST! I mean, if that doesn’t give you “I’m a nutrition superstar” bragging rights, I don’t know what will!

You can be pretty flexible about what veggies you include. I hate mushrooms, so you’ll never see them in mine. But if you love them? HAVE AT IT!


6 large eggs

6 egg whites or 3/4 cup carton egg whites

1 c diced broccoli

1/2 c diced onion

1/2 c diced bell pepper

A large handful of kale

6 oz Canadian bacon, diced


  1. Preheat oven to 350 degrees.
  2. Line a muffin tin with silicone baking cups. If you don’t already own these, you are missing out!
  3. Beat the whole eggs and egg whites until combined.
  4. Gently fold in the remaining ingredients until well-mixed.
  5. Portion egg mixture evenly into the lined muffin cups.
  6. Bake 18-20 minutes or until a knife inserted in the middle comes out clean.

Black Bean Confetti Salad

Beans are a staple food in so many parts of the world, yet they earned a bit of a bad reputation when the paleo crew came on the scene. No more! Beans are an excellent source of carbs, rich in fiber, and carry a little protein punch. Plus! They’re cheap & filling!

This little salad is quick to toss together for meal prep and eat throughout the week. I love to add grilled chicken or cook up some shrimp to add to the top. It’s refreshing and you can just FEEL how healthy it is while you’re eating it!


1 14.5oz can low-sodium black beans

1 medium red bell pepper

1 small red onion

3 cloves garlic

3 Tbsp minced cilantro

1 tsp ground cumin

juice of 1 lime


  1. Drain and rinse the beans. Place in a large mixing bowl.
  2. Dice the bell pepper and onion into small pieces. Mince your garlic and cilantro. Add it to the beans.
  3. Add the remaining ingredients to the bean mixture. Toss with two wooden spoons until well-mixed.

Blueberry Protein Muffins

Mmmmm….muffins. In our house, Scott is the muffin man. I think it’s secretly his love language for the boys. He loves to try muffin recipes at night and surprise the boys with them in the morning. These blueberry protein muffins did not disappoint.

If you love the Amish Oatmeal we keep talking about, you’ll probably notice that these seem  pretty familiar. The two are variations on each other. You could probably play around with what fruit you put in these, too. I think Apple Cinnamon sounds delicious! Let us know in the comments if you try to make these another way.


1 cup old fashioned oats

1 cup instant oats

3 tablespoons butter, melted

2 tablespoons honey

3 ounces blueberries

1/2 tsp salt

1 cup egg whites

1 large egg, beaten

Dash cinnamon

2/3 cup almond milk

2 tsp vanilla extract


  1. Preheat oven to 350 degrees. Line a muffin tin with silicone baking cups.
  2. Combine oats, butter, eggs, egg whites, cinnamon, almond milk, vanilla extract, salt, honey and mix well.
  3. After all ingredients are mixed, gently fold in blueberries.
  4. Portion in the muffin tin. Bake muffins 25-30 minutes until tops are dry and slightly golden.

Simple Spicy Salmon Cakes

It seems that every article you see about healthy food choices gets around to fish, and especially salmon, at some point. I LOVE salmon, and not just for its healthy omega-3 fats. Salmon is delicious! But it can also be expensive and a little intimidating.

Enter canned salmon. This stuff is a life-saver! It’s inexpensive compared to fresh or frozen salmon, and it’s way easier to prep. I always keep some in our pantry for those last minute “Oh man! I already ate all of my meal-prepped protein!” Moments to toss on a salad or something.

These salmon patties are super quick to toss together and cook up on a rushed weeknight, but they are also easy to make in bulk during your meal prep and freeze! If the spice is a no-go for you, try swapping it for some Dijon mustard.


  • 2 6oz cans wild caught salmon, drained
  • 2 eggs, beaten
  • 6 scallions (green onions), minced
  • 2 cloves garlic, minced
  • 2 tsp dried cilantro
  • 1-2 TBSP sriracha sauce
  • 1 TBSP coconut oil
  • 1-2 tsp coconut flour (if needed)


  1. In a large bowl, use a fork to break the salmon into flakes.
  2. Add eggs, scallions, garlic, cilantro, and sriracha to the salmon, gently folding to combine.
  3. If the mixture is too runny, sprinkle 1 tsp of coconut flour over and mix in. Add additional coconut flour, if necessary.
  4. Form into small patties of equal size. Pro Tip – a cookie scoop makes creating uniform fish cakes super quick! Plus they’re small and cute.
  5. Heat half of the coconut oil in a non-stick pan over medium-high heat. When pan is hot, add the fish cakes being careful to avoid overcrowding the pan. Cook for ~3-4 minutes per side. You may need to cook them in batches. Use the remaining coconut oil for the next batch.

Perfect Hard-Boiled Eggs – Instant Pot

Okay, so I’ll start with a confession. These aren’t *technically* hard-boiled eggs. They look like hard-boiled eggs. They taste like hard-boiled eggs. But these suckers are steamed. And I think that’s the secret to their success.

I, like you, have had my share of tantrums while peeling hard-boiled eggs. I tried every trick I read – poke a hole in the bottom, add baking soda to the water, add the eggs to cold water, add the eggs to already boiling water. On and on and on! And still there I was in the kitchen, picking the tiniest pieces of shell off of my eggs and ending up with half the egg white I’d started with!

Enter the Instant Pot. We love our Instant Pot for so many things, but I think my favorite is the way it has changed my relationship with hard boiled eggs! So if you want *perfect* hard-boiled eggs with the whole white still attached to the egg when you’re done, try this recipe!


6-9 eggs

1/2 cup water

Cool water and ice

Special equipment

Instant Pot with steaming rack


  1. Place the steaming rack in the Instant Pot and arrange the eggs on the steaming rack.
  2. Add your water to the Instant Pot.
  3. Close the lid and double check the vent is set to “sealing.”
  4. Set the Instant Pot to 7 minutes on high using the manual setting, and let it get to work.
  5. When the timer goes off, rapid release the pressure by opening the vent.
  6. Once the pressure has come down, carefully open the lid tilting it away from you to keep the steam away from your face.
  7. Transfer the eggs to an ice bath, and let them cool for 10 minutes.
  8. Now the magic. Gently crack your egg and peel the shell away from the egg. Have you ever seen such a beautiful hard-boiled (hard-steamed?) egg in your own kitchen??