Pumped Up…Stepped Up…Sweaty

Hey guys!

Who’s ready to party?!

I’m here to celebrate another week of what is quickly becoming my favorite WIAW theme yet…

Fun, Food & Fitness!

Be sure to click on over to see Jenn at Peas & Crayons and thank her for delivering yet ANOTHER fun-filled theme for our weekly shenanigans!

As of today, I am making it through my third night shift week…and let me tell you, those ER docs are handing me my you-know-what! I keep thinking I should invest in a pedometer just to see how many steps I take each night to and from the department… WHILE pushing wheelchairs and stretchers!

When I got off this morning, it was everything I could do not to just rip open a bag of cereal and pour it directly into my mouth…

Somehow I managed to get it into a bowl, threw on some toppings and catch a quick pic before it was drenched in almond milk and demolished in about 3.875 minutes!

FYI, this cereal rocks my breakfast-lovin’ world!

Then it was off to beddy-by for me…only to wake up less than six hours later (ugh, still trying to find my rhythm with this whole nocturnal thing).

I crypt-keeper shuffled my way to the life force machine…aka the coffee pot. Moments later, the sweet aroma of freshly ground gold was wafting through the kitchen giving me just enough motivation to try one last time to perfect my
Protein French Toast.

I bet you thought I forgot about it, didn’t you?

On the contrary, I’ve been plugging in different ratios for OVER a week now trying to get it just right…

And lucky for you, this morning, I hit the jackpot!

Now I know I already have a Protein French Toast recipe but I’d like to call this one my “lite” version as it is made with egg whites instead of whole eggs…but still JUST as delicious!

Protein French Toast with All-Natural Fruit Puree’

by Heather Powers

Prep Time: 5 minutes

Cook Time: 8-10 minutes

Ingredients (serves 1)

For the French Toast

  • 2 slices whole wheat bread
  • 3 egg whites
  • 1/8 cup Greek yogurt
  • 1/8 cup protein powder
  • 1 tablespoon coconut flour (optional, but highly recommended)*
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon

For the Fruit Puree

  • 1/2 cup fresh fruit of your choice (all berries and peaches work really well)
  • 2 tablespoons water
  • 5 drops liquid stevia or other sweetener


For the French Toast
1. Heat a non-stick skillet to medium heat and coat with coconut oil or cooking spray
2. Place all ingredients, except for the bread, in a blender and blend until smooth.
3. Transfer liquid to a shallow bowl and soak each piece of bread, turning, in the mix until thoroughly coated on both sides.
4. Place bread slices in skillet and cook approximately 4-5 minutes per side or until golden brown.

For the Fruit Puree
1. Place all ingredients in a blender and puree until smooth.

*I love the creamy flavor that the coconut flour adds to this, but if you don’t have access any, you can sub in another tablespoon of protein powder, but I don’t suggest adding any more than that or else it becomes really REALLY dry.

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The nutritional stats will vary depending on the brand of bread and protein powder that you choose, but with each of my slices clocking in at 100 calories, this was the final breakdown using the recipe program from MyFitnessPal:


Woo hoo! 34 grams of protein, baby!

Dinner was variation from this weekend’s Mexican inspired salad:

Spinach, wild rice mix, sprouts, zucchini, bell pepper, carrots, and tomatoes

All topped off with this amazing trifecta:

Chunky salas, avocado, and nutritional yeast


Snackage for the day included:

An entire cucumber dipped in one of my new favorite mustards
(thanks Janetha!)…

Power Crunch bar and hot ginger tea to fight the sub-arctic temperatures that unexplainably plague my shift at the hour of 3am

And last, but CERTAINLY not least, after my workout, I enjoyed a little of this:

Cake Batter Protein Pudding!

No protein powder, no cake flour mix, but I am telling you right now, without a question,

100% cake batter flavor!

But you’ll just have to wait until Thursday for that one! 😉

Speaking of my workout, I “stepped” outside of my comfort zone today and tried a new class:

Get it? “Step”? Lol

Although I didn’t know all the lingo, I surprised myself when I actually found a good rhythm about halfway through the 45 minute class…and by the end of it, I was totally smoked and drenched in sweat!

Definitely something I think I’ll be trying again!

Have you ever tried a step class? Did you like it?

Who out there has a pedometer? Any advice on what kind to get?
I’m serious guys, I’m trucking it up and down those hallways!

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47 Responses to Pumped Up…Stepped Up…Sweaty

  1. Pingback: Cake Batter Protein Pudding | Kiss My Broccoli

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