Breakfast Brownie Bowl
By Altai Ozkan
One of my favorite breakfasts that I would make almost on a daily basis during both my weight loss goal and muscle gain goal is a breakfast brownie bowl, which I thought I would share with all of you today. There are two versions that I make (low calorie version for cutting and losing weight, and high calorie version for bulking and gaining muscle). It takes at most 10 minutes to make, and both versions have a lot of protein!
Low Calorie Version
Ingredients:
– One serving protein powder (36 g): 130 calories / 25 g protein
– One serving peanut butter powder (16 g): 70 calories / 9 g protein
– One serving unsweetened cocoa powder (5 g): 10 calories / 0 g protein
– ½ serving coconut flour (7 g): 30 calories / 1.5 g protein
– One serving no calorie sweetener (7 g): 0 calories / 0 g protein
– One serving liquid egg whites (46 g): 25 calories / 5 g protein
– Two servings sugar free syrup (60 g) : 20 calories / 0 g protein
– ½ serving unsweetened vanilla almond milk (120 mL): 15 calories / <1 g protein
– 3 servings baking powder (about 2 g): 0 calories / 0 g protein
– One serving peanut butter Reese’s chips (15 g): 80 calories / 3 g protein
– One serving fat free Greek yogurt (170 g): 100 calories / 18 g protein
– One serving Hershey’s Lite chocolate syrup (17 g): 20 calories / 0 g protein
Steps:
1. Mix all powdered ingredients together
2. Add almond milk, syrup, egg whites, and peanut butter chips and whisk together again until decently smooth brownie-mix like texture.
3. Microwave for 3 minutes
4. Add Greek yogurt on top and drizzle with Hershey’s Lite syrup and enjoy!
Total Macros: 500 calories and 62 g protein
High Calorie Version
Ingredients:
– One serving protein powder (36 g): 130 calories / 25 g protein
– One serving peanut butter powder (16 g): 70 calories / 9 g protein
– Two servings unsweetened cocoa powder (10 g): 20 calories / 0 g protein
– ½ serving coconut flour (7 g): 30 calories / 1.5 g protein
– One serving no calorie sweetener (7 g): 0 calories / 0 g protein
– One serving liquid egg whites (46 g): 25 calories / 5 g protein
– One large brown egg: 70 calories / 6 g protein
– Two servings sugar free syrup (60 g) : 20 calories / 0 g protein
– ½ serving fat free milk (120 mL): 90 calories / 8 g protein
– 3 servings baking powder (about 2 g): 0 calories / 0 g protein
– Two servings peanut butter Reese’s chips (15 g): 160 calories / 6 g protein
– One serving fat free Greek yogurt (170 g): 100 calories / 18 g protein
– One serving Hershey’s Lite chocolate syrup (17 g): 20 calories / 0 g protein
– One serving Kashi cinnamon protein granola (62 g): 210 calories / 13 g protein
Steps:
1. Mix all powdered ingredients together
2. Add milk, syrup, egg whites, and peanut butter chips and whisk together again until decently smooth brownie-mix like texture.
3. Microwave for 3 minutes
4. Add Greek yogurt on top and the protein granola on top of that, then drizzle with Hershey’s Lite syrup and enjoy!
Total Macros: 945 calories and 91.5 g protein
