Half Size Me

A program of one. Supported by many.

breakfast

Heather’s Berries and Cream Cauliflower Protein Oats

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This has tons of volume, high protein, fiber, and is super yummy!

 

Generic – fresh strawberries in grams, 200 grams

Sugar Free Vanilla Pudding (Mix only), 8 grams

Quest – Protein Powder, 1 oz Strawberry or Vanilla

Trader Giotto’s – Organic Riced Cauliflower, 85 grams

Oatmeal, 1/4 cup dry or 20 grams

3/4 cup Almond milk unsweetened vanilla

 

Put the cauliflower in a microwave safe bowl and microwave on high for 1 minute and 30 seconds.

Mix in the dry oats and add 3/4 cup milk, microwave on high for 1 minute. Stir the contents when you remove it from the microwave and mix in the Quest protein powder until dissolved. Then mix in the pudding powder. At this point, eyeball the consistency and make sure you like it. If it is too thick, add some water or a little more almond milk. Microwave for another 45 seconds and top with sliced berries.

Heather’s Protein Packed Baked Oatmeal

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Here’s what you’ll need:

 

3 cups rolled oats, dry

3 eggs

5 scoops Quest protein powder (your choice of flavor)

1 15-ounce can of pumpkin

2 cups unsweetened almond milk

You can add what ever you like to this recipe. Berries, bananas, pumpkin, nuts. It is very adaptable!

 

Here’s what you’ll do:

 

First, pre-heat oven to 375 degrees. Next, mix all the ingredients in a large bowl. Then spray  6 large ramekins, or one 13 x 9 pan with Pam spray. Finally, distribute the mixture evenly into the containers.

Bake at 375 for about 40 minutes. Allow to cool and enjoy!

Heather’s Protein Powder Free Protein Pancakes

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Here’s what you’ll need:

1 cup egg whites

1/2 mashed banana or 1/2 cup pumpkin pure

1/2 cup rolled oats

1 tsp baking powder

1 tsp cinnamon

 

Here’s what you’ll do:

Put all ingredients in a small food processor and blend well. Pour mixture into a hot frying pan sprayed with Pam or EVOO. Then cook just like you would regular pancakes.

Enjoy!

Heather’s Peanut Butter Protein Oats

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Here’s what you’ll need:

 

1/2 cup dry rolled oats 40 g

One cup egg whites

8g sugar free, fat free vanilla pudding mix, (or 1/4 of a serving)

45g peanut flour, or PB 2 powder

Stevia (or your preferred sweetener)

Toppings like blackberries, blueberries, or strawberries; Crushed nuts or mini chocolate chips

 

Here’s what you’ll do:

 

Using water, cook the oats in your microwave according to the directions on the packaging. Mix in 1 cup of egg whites into microwave-safe bowl and microwave for one minute. Pull egg whites out of the microwave (use potholder and be careful— it’s hot!), stir, put the bowl back in the microwave and cook for another minute. Again, using a potholder, pull out the bowl, stir, and microwave again one more minute. (You should repeat this process three times.)

 

After you pull the bowl out the final time (use that potholder!), put the peanut powder, pudding mix, and sweetener in (sweetening to taste), and stir well. Top it all off with berries, nuts, or any other toppings you will enjoy.

Heather’s Denver Cheesy Egg Wrap

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Here’s what you’ll need:

 

1 Ole high-fiber, low-carb wrap. Here’s the one I use: https://www.walmart.com/ip/Ole-Mexican-Xtreme-Wellness-High-Fiber-Low-Carb-Tortilla-Wraps-12.7-oz-Pack-of-6/27617770

1/2 cup egg whites

1 slice breakfast ham diced, or Canadian ham (low fat and high protein)

1  Laughing Cow cheese wedge (white cheddar)

1 diced tomato

1/4 cup diced pepper

1/4 cup diced onions 

1 tsp spicy brown mustard

 

Here’s what you’ll do:

 

In a hot skillet, spray Pam cooking spray (or whatever brand you prefer). Then, put the diced ham, pepper, and onions into the skillet. When the ham is browned and the veggies are soft, remove them all from the pan. Next, cook the egg whites in the pan separately from the ham and veggies. Once cooked, remove the egg whites from the pan.

 

Take your Ole wrap and spread the Laughing Cow cheese wedge on one side. Add the mustard over the cheese. Now, put all the cooked ingredients (eggs, ham, veggies) in the wrap with the cheese side facing down. Spray the frying pan one more time with the cooking spray and grill the outside of the wrap until it turns golden brown and crispy. Finally, put the wrap on a plate and add diced tomatoes. Enjoy!