Tone and Tighten

Real Fitness For Real People

Blueberry Avocado Green Smoothie Recipe

The best way to start your day- a healthy green smoothie full of veggies, fiber, antioxidants, and many important nutrients. This blueberry avocado green smoothie recipe is easy to make, easy to clean up, and totally delicious. 
 
 
 
 
Blueberry Avocado Green Smoothie Recipe
 

Keep reading for the recipe.

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According to the USDA dietary guidelines, an adult consuming 2,000 calories per day should be eating 2 1/2 cups of vegetables and two cups of fruit per day. This will give your body the necessary nutrients and antioxidants that it needs to power you through your day.

I don’t know about you – but that’s a TON of fruits and veggies! I mean really – that’s pretty tough to do!

One convenient way you can make this recommendation attainable is to blend up your fruits and veggies in a delicious green smoothie. A green smoothie is such a satisfying and healthy way to start your day with some vegetables. 

You’ll love this smoothie filled with veggies, healthy antioxidants, and energy-boosting nutrients to start your day. 

 

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Slow Cooker Tex-Mex Chicken Chili

The perfect healthy and delicious slow cooker recipe – this Tex Mex Chicken Chili is loaded with protein as well as flavor. Put it in a slow-cooker and forget about it until it’s time to eat it. It’s easy, it’s healthy, and it’s totally delicious. 

 

Simple, healthy, and delicious slow cooker dinner recipe! Tex-Mex Chicken Chili on Tone-and-Tighten.comSlow Cooker Tex-Mex Chicken Chili

 

Keep reading for the recipe and directions. 

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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If you don’t own a slow cooker yet, now is the time to grab one.
This one is my favorite: 5-Quart Slow Cooker.

 

Many of you have a slow cooker stashed in the back of the pantry or cabinet.

If you hardly ever think to use it- this is a great opportunity to bring it back into the light and into your regular kitchen rotation for cooking meals. It’s easy, it’s healthy, and it’s delicious- so you have no excuse.

Slow cookers are incredible- with only a little planning ahead of time you can have insanely easy delicious that are not only healthy, but taste amazing. 

You can make delicious and flavorful soups in the slow cooker with only a few minutes of easy prep. 

This recipe couldn’t be easier . . . throw everything in the slow cooker, mix it up, and let it cook all day.

Dinner will be ready when you walk through the door that afternoon. Enjoy. 

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Oven-Baked Honey Soy Chicken Recipe

Perfectly baked chicken with an amazing flavor that is delicious and good for you. The best meal with little prep and cleanup but such satisfying taste. This Baked Honey Soy Chicken recipe is soon to be your next family favorite. 
 
 
Baked honey soy chicken is the perfect quick, healthy dinner those busy nights! #healthy #recipe from Tone-and-Tighten.com
 
 
 
Oven-Baked Honey Soy Chicken Recipe
 

Keep reading to find the recipe and directions below. 

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This recipe is one of my family’s favorites – and since it’s baked and not fried, it’s so much better for you, but still has amazing flavor.

Mouth-watering chicken with a delicious sauce. It’s easy to make, easy to clean up, and even easier to eat.

This chicken is also great for meal prep– just pair it with rice and roasted veggies and you have a healthy lunch. 

You will definitely want to add this to your menu rotation.

 

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Slow Cooker 3 Ingredient Mexican Chicken Recipe

Slow cooker 3-ingredient Mexican chicken is the perfect recipe for a healthy meal on a busy day. This easy Mexican shredded chicken is great for meal prep to eat with wraps, burrito bowls, and salads. 
 
Healthy, 3-Ingredient Slow Cooker Mexican Chicken. Great on tacos, burritos, salads, enchiladas, or whatever you put it on! #healthy #recipe on Tone-and-Tighten.com
Slow Cooker 3 Ingredient Mexican Chicken Recipe 
   

Keep reading to find the recipe and directions. 

 

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Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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Need an easy recipe for dinner tonight? 

This is one of my go-to chicken recipes because it’s so versatile- I use it for tacos, burritos, my skinny enchiladas, salads- the possibilities are endless.

Did I mention that it is basically fail-proof and only uses 3 ingredients?

You are welcome.

  

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Baked Blueberry Oatmeal Protein Cups

These Baked Blueberry Oatmeal Protein Cups are perfect for a quick on-the-go breakfast, school lunch, or a filling snack. Make a batch today and freeze the leftovers for healthy lunches all week long.

I love breakfast, but I know that many of you may not feel the same way. Whether you don’t have much time in the mornings or you just aren’t feeling too hungry, I hope that these Baked Oatmeal Cups will change your mind!

These oatmeal cups are made with simple ingredients that you probably have on hand. Don’t have blueberries? Feel free to swap for your favorite berry – strawberries, raspberries, and blackberries would all work great in this recipe!

How to make Blueberry Oatmeal Protein Cups

  • In a bowl, mix together oats, cinnamon, baking powder, salt, skim milk, brown sugar (just a little bit), vanilla, maple syrup, blueberries, and protein powder together in a bowl.
  • Spray a muffin tin with non-stick cooking spray.
  • Scoop about 1/4 cup of the oatmeal mixture into each muffin well. Be sure to mix your mixture between each scoop so that the milk and oatmeal is evenly distributed.
  • Bake for 20 minutes or until done.

How to freeze Blueberry Oatmeal Protein Cups

I love to make a bit batch of these and then freeze them for another day.

To freeze, simply wait for the oatmeal cups to cool down. Scoop cups into a gallon-sized freezer bag in a single layer (I was able to fit about 9 cups into one gallon-sized bag) and stick in the freezer for 2-3 months.

When ready to eat, remove one cup from the bag and microwave for 30-45 seconds or until completely heated through.

I like to add a little bit more milk to my oatmeal cup and break up the oatmeal so that it soaks up the extra milk. It’s delicious!

What protein is used in this recipe?

For this recipe, I used Vanilla Whey Protein Powder. You can find my favorite (Optimum Nutrition Gold Standard Protein) here.

Why is protein important?

Protein is a naturally-occurring organic compound that is essential to the structural components of body tissue, especially muscle and collagen.

In simple terms: protein helps build and repair cells that are damaged and need to be rebuilt/replaced (i.e. after a killer workout! Need a good workout? Try this one!).

Need more reasons why you should have more protein in your diet?

  • Because it is such a great source of branched-chain amino acids (BCAA’s) protein serves to repair body cells, muscles, and bones – especially when taken immediately after a workout.
  • Some studies say that there may be some anti-inflammatory properties in protein which may ameliorate delayed-onset muscle soreness (DOMS) (the whole “2-days-after-my-workout-and-I-can-barely-move” thing!).
  • A little-known benefit of regular protein consumption is that it can actually help you to lose weight! When taken before meals it has been proven to help people drop pounds. But that’s not all – when combined with regular exercise it can actually boost metabolic rate and help you naturally burn more calories each day.

If you want to learn more about protein, you can read all about it here: What is Whey Protein and Why Should I Take It?


Can I make these without protein powder?

I personally have not made these without protein powder, but I think it would be fine if you did. I would probably decrease the milk down to 2 1/3 cups instead of 2 1/2.

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Eliminate guesswork and confusion and start seeing results.

Subscribe to Tone-and-Tighten.com and get our FREE “7-Day Workout and Healthy Menu Plan” delivered daily right to your inbox. CLICK HERE to get it.

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What are the nutrition facts in this recipe?

One batch of this recipe will make 12 cups. Each pancake has 122 calories, 1.1 g of fat, 22.9 g of carbs, and 4.8 g of protein.

I love starting my day with some healthy carbs and a good balance of fats and proteins.

If you are counting macros, this is a great choice for breakfast, lunch, or snack!

Want to know what I eat in a week to lose weight?

Here’s my 4 Week 1500 Calorie Healthy Meal Plan – breakfast, lunch, dinner, and snacks.
Each day is perfectly calculated to 1500 calories by a registered dietitian.
All recipes are family-friendly and budget-friendly – it makes weight loss taste good!

Other protein-packed breakfasts you are going to love:

 

Print
Baked Blueberry Oatmeal Protein Cups
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • 4 cups old fashioned oats
  • 1½ teaspoons ground cinnamon
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 2½ cups skim milk (or almond milk)
  • ¼ cup brown sugar (or coconut sugar)
  • 2 teaspoons vanilla extract
  • ⅓ cup pure maple syrup
  • 1 cup blueberries (fresh or frozen)
  • ½ cup vanilla protein powder
Instructions
  1. Preheat oven to 375 degrees.
  2. In a large bowl, mix all ingredients together.
  3. Spray a muffin tin with cooking spray and scoop oatmeal mixture in using a large ice cream scoop or a ¼ measuring cup. The mixture will be a little watery, so it’s important to mix well before each scoop to make sure you get an even combination of milk and oats.
  4. Bake oatmeal cups for 20 minutes, or until cooked through.
Nutrition Information
Serving size: 1 Calories: 122 Fat: 1.1 g Saturated fat: 0.2 g Carbohydrates: 22.9 g Sugar: 12.2 g Sodium: 131 mg Fiber: 1.8 g Protein: 4.8 g Cholesterol: 7 mg

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