staying hungry : two protein-packed meals

As we chatted about on Tuesday, I’m currently channeling my inner body builder and doing P90x. Which means that protein is my new BFF.

I’ve been upping doses of the usual suspects: egg whites, greek yogurt, beans, and all things carnivorous, for starters. But these two meals have helped to mix things up a bit!

This bowl is kind of like a thick smoothie you can eat with a spoon. Which means it’s basically ice cream you can eat for breakfast/lunch/dinner. And who isn’t on board with that?! Here’s the basic rendition:

The Beginner Bowl:

  • 1 frozen banana, cut up into chunks
  • 2 scoops protein powder
  • 1/4 cup oats
  • 1/2 cup skim milk
  • sliced fruit for toppings

This is so easy: put everything (minus the fruit) in the food processor and blend until smooth. Top with fruit and you’re good to go!

But really…if you want to have a good day…you want to make this one:

The Real Deal:

  • 1 frozen banana
  • 2 scoops protein powder
  • 1/4 cup oats
  • 1/2 cup skim milk
  • 1 Tbsp dark chocolate cocoa power (1 more gram of protein!)
  • 2 Tbsp powdered peanut butter (5 grams of protein!)
  • slice fruit for toppings

Same situation. Blend and enjoy!

Next on the list: quinoa! My lunch feels weird if there’s nothing green on my plate. I just really like vegetables, especially in the middle of the day. To up the protein quotient of my normal salad I made this savory quinoa to go along with it (if you’re feeling especially in need of protein you could add grilled chicken or fish, too!):

Lemon Balsamic Quinoa:

  • 1/2 cup quinoa, rinsed
  • 2 Tbsp balsamic vinegar
  • 1 Tbsp lemon juice
  • 4-6 fresh basil leaves, roughly chopped
  • salt and pepper to taste

Cook your quinoa as per usual. Once cooked, fluffed with a fork, and slightly cooled, add in the balsamic, lemon juice, basil, and salt and pepper to taste. Add to your salad and enjoy!

Do you guys have any suggestions for protein powerhouses? I’m always looking for new ideas! Shout ’em out in the comments!

good things : weekend peace

:: 1 ::

{ Friday Night Light }

There’s almost nothing in the world I crave more than time spent sitting outside on warm nights, reading magazines and listening to good music. It’s magically restorative.

:: 2 ::

{ Truth }

“Whatever we focus on, whether it’s positive or negative, tends to come true for us. That doesn’t mean if we expect to win, we’ll always win. Or that everything we fear will eventually happen. But there’s a general pattern: when we focus on what not to do, we often end up doing that. But if we can envision what we want to do, we have the motivation and the faith to see it through until it happens.

We need to discipline our thoughts to accomplish the things we dream of and the things God has called us to do. He wants us to do our best and use the gifts He has given us to achieve extraordinary results. In order to do that, we have to believe what He believes – that we can. It’s hard, if not impossible, to achieve what we dream while focusing on all the reasons we can’t. When we focus on the obstacles in front of us, they seem to grow larger and larger until we give up. But if we focus on what God can do through us – and on His promise that if we delight in Him, He will give us the desire of our hearts – we become confident and able to achieve whatever we were designed to achieve.”

The One Year Uncommon Life Daily Challenge by Tony Dungy and Nathan Whitaker

:: 3 ::

{ Breakfast }

DIY Chocolate Greek Yogurt // Sliced Strawberries // Oatmeal // Golden Roasted Flax Seeds // Cacao Nibs // Cinnamon // Agave Nectar

beka stays hungry : frozen breakfast burritos

It would follow that after yesterday’s be all that you can be post that I’d showcase something really stellar for this week’s Dinner Challenge. You know, keeping with the theme of high achievements and all that.

However…this meal has Cheater, Cheater, Scrambled Egg Eater written all over it.

But it’s not just scrambled eggs! Oh, no! It’s a veritable to-go wonder: the portable breakfast burrito.

And see that out of focus pink stuff in the background? Well that right there is a side of grapefruit!

Dinner and a side!

Will wonders never cease?

Oh…wait…they just did.

Perhaps this is one of the less impressive meals I’ve made to date…but hey, sometimes a girl gets low on time and groceries. And sometimes her carton of eggs is about to expire. And sometimes breakfast for dinner is the solution to all of the world’s problems.

Or at least the ones that I have pertaining to dinner challenges and dwindling supplies.

I was inspired by yet another great Iowa Girl Eats post about how to make your own frozen breakfast burritos. The original plan was to roll out a breakfast production line for this week’s morning meals…but a) I really like oatmeal, and b) I really needed something fast, portable, and filled with eggs for dinners.

A match made in dinner challenge heaven, I tell you.

DIY Frozen Breakfast Burritos

Ingredients (Highly Customizable):

  • Whole Wheat Tortillas (I used the rest of the Father Sam’s wraps from last week’s enchiladas)
  • Eggs, scrambled
  • Green Peppers, diced
  • Salsa
  • Corn
  • Part Skim Mozzarella Cheese

Recipe (Kind of):

Scramble desired amount of eggs – about 2 eggs per wrap is a good estimate. Set up a burrito assembly line and layer as follows: eggs, cheese, salsa, peppers, corn. Roll into a burrito (good luck…I have new respect for anyone who can do this without spilling/sinning) and wrap in plastic for freezer storage. Then, when ready to reheat, unwrap and place in the microwave for 1-2 minutes, or until hot.

(And serve with a side of grapefruit to make it a real meal, clearly.)


3.5/5. Great to have stashed in the freezer for convenient to-go meals, but isn’t going to make a final “Recipes I Know And Love” list at the end of the year.

beka stays hungry : PMS oatmeal

Or just TMI oatmeal for those of you of the male persuasion (sorry, guys).

This oatmeal was born out of the need to have chocolate for breakfast.

Women, can I get an amen?

This is just 1/3 cup cooked oats with 1 tsp of chia seeds mixed in. Then it’s topped with 2 tablespoons of DIY chocolate greek yogurt. Then it’s topped with sliced strawberries, toasted walnuts, large flake coconut, unsweetened vanilla coconut almond milk, and a drizzle of agave nectar.

Then it’s topped with exaltations of praise and adoration because it’s just SO good! It’s the 100% legal way to indulge chocolate cravings before dawn!

I wholeheartedly recommend this course of action…during any time of the month.

beka stays hungry : healthy layered waffles



Decadent breakfast reserved only for birthdays.

Waistline buster.

Diet wrecker.

These waffles look like they’d answer to any of those names. But really, their given name is:



There is nothing in these waffles that should make you reconsider diving in on any day, be it a birthday or a holiday or a Monday. Here’s the deal:

  • 2 Van’s Frozen Belgian Waffles
  • 3 Tbsp 0% Fat Greek Yogurt
  • 1 tsp chia seeds
  • About a dozen frozen (and then unfrozen) blueberries
  • 2 strawberries, sliced
  • 1/2 banana, sliced
  • 1/2 Tbsp walnuts, toasted
  • 1 tsp maple syrup
  • Dusting of cinnamon

Step 1: Toast the waffles

Step 2: Mix the yogurt, chia seeds, and defrosted blueberries together

Step 3: Layer as follows: waffle, yogurt mixture, sliced strawberries, sliced bananas, waffle, yogurt mixture, sliced strawberries, sliced bananas, walnuts, cinnamon, maple syrup.

Step 4: Enjoy! And all for the low, low price of around 350 guilt-free calories.

Happy Monday.

Happy Morning.

beka stays hungry : a tale of two breakfasts

[oatmeal with apricots, cherries, pumpkin seeds, and toasted coconut (and possibly one of my favorite food photos ever!)]

[greek yogurt with apricot, cherry, pumpkin seed, and toasted coconut granola]

Different base. Same toppings. Amazing results.

(And…surprisingly…I preferred the non-oatmeal version!)

(And…unsurprisingly….I already finished that batch of granola. I’m wondering how soon is too soon to throw away the new batch I made from a different recipe that wasn’t nearly as good as this one so I can make it again.)

(This weekend, you say? Oh, great! That’s what I was thinking too.)