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. Oh goodness, Beaver Brand makes the Coney Island Hot Dog mustard that tastes JUST like a McDonald’s hamburger. And I have been dipping veggies in mustard SO much lately. Is it a “thing” now?

    Salsa + nutritional yeast + hummus is my FAVORITE on a salad…I will have to try it with mushed avocado now…

  2. Lizzi says:

    AHHH i LOVE that cereal too! So grateful somebooodyyyy sent it to me 😉 I totally didn’t expect to love it as much as i did – it caught me off guard because I expected it to be really bland/unexciting, but it’s just LOVELY. Perfect staple cereal/go-to base for other stuff.

    And ohhhh myyy goooosh that protein pudding needs to be in my belly right now. A few slices of that french toast would not go astray either.

    I hate step. HATE IT. When I worked at a gym I had to take all the classes at least once, because then i’d be able to ‘talk knowledgeably’ about them. Totally failed plan on the part of my managers, because it just meant I bad-mouthed them to all potential attendees. ahahaha. I’m hugely uncoordinated and not at all dance-y. And I hate peppy instructors. So um.. step was not for me. haha.

  3. I’m so particular about step classes. I’ve found step and sculpt ones are better because I don’t like pure step – I’m not good enough at all the moves for those crazies!

  4. 1. Thanks for sharing the cereal company – they look awesome! They have a lot of cool prodcuts, I might have to try them out 🙂
    2. That french toast looks amazing and great great stats! I pinned it 🙂
    3. You are such a tease….. I want that cake batter pudding, now now. Well, not right this second but yeah.. or maybe… *dreams*
    4. I kinda wanna try a step class. We have one in our gym. Was it fun? Was it like an aerobics class kinda but with stepping?

  5. That french toast looks absolutely amazing! Totally my kind of breakfast. 😉

  6. Ohhhh… that french toast will be MINE!!!

    I really like my FitBit. It’s like a pedometer on crack since it does stairs and gives you an active score too.

  7. Your food looks amazing and the French toast…wowww!

  8. I used to love step aerobics! I don’t have the best coordination though but definitely worked up a sweat. Spinning has to be my fav group class. Can’t wait for the cake batter recipe!

  9. The breakfasts look so good! Good for you for being a nurse, I think that’s so awesome! I’ve never tried a step class, but it looks interesting…

  10. I’m coming back for the Cake Batter recipe. Yum!

    I think you’d be fine with any pedometer you can get. Of course, you usually get what you pay for. I’ve used quite a few freebies that only work for a few days before they break. I’m sure you get your 10,000 steps working in an ER!

  11. Everything looks So delicious! So much fruit and so many veggies! I’m in for all of it!! Loving the fitness component of WIAW also!!

  12. Jen says:

    All of your food looks amazing!! I LOVE french toast! 🙂 We use bread made my nature’s own too. we use their double fiber bread, 2 slices = 100 calories 10g fiber and 6g protein. But I must say SHAM on you for not sharing that delicious cake batter recipe now 😉 Cannot wait!

  13. Your recipes look wonderful! I wonder how I can tweak the french toast to make it vegan? There must be a way.

    I haven’t done a step class in forever! I loved it when I was in college.

    [Fitness, Health and Happiness]

  14. Cake batter… cake batter… cake batter… THURSDAY,COME QUICKLY,PLEASE!!!!

  15. i love step cardio..its one of my favorites!

  16. I’ve never done Step class before – I’m pretty sure I’m wayyyy too uncoordinated for that class haha. 😛

    Also that French toast recipe looks fantastic! The stats are amazing too.

  17. Mmm your cake batter pudding looks to die for! Your protein french toast pics are gorgeous as well:)

  18. Congrats on finding the perfect French toast recipe!!
    Cereal is such bad thing for me to have around. I have to grab a handful to eat before it even hits the bowl! And the cake batter pudding- you’re a tease! I have to wait until tomorrow!?
    I’ve taken a few step classes. I am HORRIBLE at it. NO coordination whatsoever. I always feel like I’m going to break an ankle- and everyone else seems to know exactly what they are doing!
    That’s why I teach Spinning and Bodypump. Zero dance moves required.
    Good for you for stepping outside your comfort zone!!!

  19. Lindsay says:

    That cake batter protein pudding looks so good. I think sprinkles make anything amazing though. Also congrats on the perfect french toast. Your french toast always looks perfect to me though!

  20. I used to take step class all the time years ago and actually really loved it! Um cake batter protein pudding sounds amazing and I cannot wait until Thursday to see what you came up with! That french toast looks amazing too! So many things to try 🙂

  21. Lauren says:

    How have I never been here before???! I must try your protein french toast! What kind of protein powder do you use? Also, I honestly cannot wait to see what’s in that cake batter shake! It looks delicious!

    • kissmybroccoli says:

      Well, all that matters is your here now, right? 😉 I switch up my protein powders every so often, right now I have Syntrax Nectar Whey in Vanilla Bean Torte and Chocolate Truffle, but these beauties were made with Tera’s Whey…one of my absolute favorites! In the blueberry ones, I used blueberry flavored Tera’s Whey and it was ahhhhhmazing!

  22. I just ate lunch, but your photos seriously make my tummy rumble with anticipation!!!!

    That french toast sounds AWESOME and I love Yogi tea. It’s seriously the best, but I haven’t tried the ginger kind!

  23. Shari says:

    I did step in high school gym class and I did like it. I also have a pedometer but I haven’t used it yet – I really need to! I won it at a raffle at work so it is a pretty nice one – it talks and has a radio built in.

  24. Cori says:

    I have this pedometer, and LOVE it!
    I think Amazon has it for a bit less than the Omron website. We are having a year-long walking competition at my office, and it’s the best one I’ve found.

    That cake batter pudding looks A-MA-ZING! Can’t wait for the recipe!

    • kissmybroccoli says:

      Thanks for the link, Cori! I’ve not heard of that one, so I’ll have to check it out. I love the idea of a walking competition…great way to get and stay motivated, especially if you’re as competitive as I am! 😉

      • Missy says:

        I was gonna link to the Omron too – I love mine and is accurate once you figure your stride. The Fitbit seems good but a bit more money.
        Can you believe I’ve never made French Toast? This will go in my cooking bucket list!
        I never took a step class but I did it at home to VCR tapes (yep I’m old) and I loved it. I still have my Reebok step! I need to use it!

  25. Vesna says:

    That salad looks delish! Happy WIAW! 😉

  26. the french toast sounds great. i’ve never thought to add anything to the liquids before!

    and gotta love salsa + avocado. <3

  27. Wowzers. That french toast is going on my friday finds!!

    Also on step classes…the closest I’ve gotten was a combo step and strength class. It was kinda hard, but fun when you get the hang of it! Serious cardio.

    Hehe “stepped” out of your comfort zone eh?


  28. Wait until Thursday? But, that’s HOURS away! Lol. I’m really glad that you said “no cake mix” though… That always puts me off a little!

    I did step DVDs with my mom when I was like… Five. So, none recently. 😀

  29. I am anxiously awaiting the cake batter protein pudding recipe… 😉
    I have been meaning to try a step class at my gym and I think you just convinced me to finally do it!

  30. Oooh the cake batter pudding looks amazinggggg. Can’t wait for the recipe.
    I have done step classes, but I definitely liked BodyStep the best because each song has new choreography, so if I just can’t get it down, the next song has something completely new! Also, I don’t get as bored.
    I used the fitbit pedometer.. it’s pretty cool but not cheap…

    • kissmybroccoli says:

      Oh wow, that sounds like something I would like…a “do over” every 3-4 minutes! Lol

      Thanks! I’ve heard a lot about the Fitbit…but I’ve also heard it’s way overpriced for what it does…I’ll have to do some research!

  31. Sara N. says:

    I love the name of your blog! That salad looks awesome and I can’t wait for the protein pudding recipe. Good, clean eats.

  32. Definitely going to have to try the french toast!! Also, the protein pudding looks interesting.

  33. Boy do I have a lot to comment on this…the french toast looks freaking fab! Can’t wait to try it….I SUCK, totally SUCK at step! It’s a great workout but I’m such an idiot…seriously, by the time I finally “master” a move (and I use that term very lightly) the instructor has already moved onto something way more difficult….god bless ya!! Lastly, I also make a cake batter protein pudding. p.s. mine is disgusting. I’m excited to make yours as it has to be better than mine 🙂

    • kissmybroccoli says:

      “p.s. mine is disgusting” <- Bahaha! Well thanks for the heads up! I think mine is quite the opposite of disgusting and hopefully you will too! 😉 And funny you should mention that about the step class...I tried it again today with a different instructor...to say I looked mentally challenged trying to keep up with her is the understatement of the year! I ended up basically hopping/dancing around the step to the beat of my own crazy rhythmless drum! Lol

  34. Katie says:

    That french toast looks perrrfect. I will be there for breakfast tomorrow…make double.

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

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  37. Meg says:

    so proud of you for trying Step 🙂 I have not because I have always been to intimidated! So proud of you my girl 😀

  38. Made that french toast this morning with cinnamon raisin Ezekiel bread. Heaven! 🙂

    • kissmybroccoli says:

      Awesome! Oh and I LOVE using cinnamon raisin bread for French Toast! You can never have too much cinnamon! …er, well unless you try to take a spoonful of it! 😉

  39. Harvey says:

    What does the quantity “1/8” represent with the Cake Batter Protein Pudding? Don’t want to screw it up!

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