Better With Sprinkles

The Colourful Side to Healthy Living.

Back For Vengeance + A High-Protein Breakfast Recipe.


My legs were definitely sore when I work up this morning – those double lunges from yesterday’s workout are coming back to haunt me a little bit. 🙂


Livefit Day 52 – Chest/Abs/Cardio

  • 1 x 8 warm up barbell bench press (45 lbs)
  • 4 x 8 reverse tricep bench press (45 lbs, up 5 lbs)


  • 4 x 8 dumbbell flies (17.5 lb dumbbells, up 2.5 lbs)
  • 4 x 8 incline dumbbell bench press (22.5 lbs dumbbells, up 2.5 lbs)


  • 4 x 8 incline barbell bench press (45 lbs)
  • 4 x 8 bench dips


Normal Sets

  • 4 x 8 cable crossover (10 lbs each side)
  • 3 x 25 weighted crunches (12 lbs, up 2 lbs)
  • 3 x 15 hanging knee raise
  • 3 x 15 reverse crunches
  • 30 minutes medium intensity elliptical


This is the workout I struggled with last week…I came back and completely kicked it’s @ss today. So proud of myself for that! Chest, I am back for vengeance. 🙂



This recipe I was working on the other day? I tried it again today and was much happier with the result. This is delicious, fast and chock-full of protein – perfect for breakfast or a post-workout snack.


Microwave Chocolate Peanut Butter Protein Muffin

Inspired from this recipe – serves 1

  • 1 egg
  • 1 scoop chocolate peanut butter protein powder (I use Whey Gourmet brand)
  • 1/2 teaspoon vanilla
  • 2 tablespoons apple sauce
  • 1 teaspoon coconut oil
  • sweetener to taste (I used 8 drops of liquid stevia, I imagine you could substitute 1/2 to 1 tablespoon sugar, or one package powdered stevia or splenda)
  1. Make sure the mug you’re about to use is microwave-safe. (I almost made that mistake!)
  2. Mix all ingredients in the mug – make sure it’s a relatively tall mug, this muffin expands quite a bit in the microwave.
  3. Microwave on high for 1 to 1 1/2 minutes.
  4. Dump out onto a plate. Add a big spoonful of nut butter (preferably chocolate peanut butter) on top when it’s still warm so it gets deliciously melty and gooey all down the sides.
  5. If possible, find heart-shaped sprinkles left over from Valentine’s Day and sprinkle on top for extra enjoyment. 🙂


So yummy. The coconut oil adds a little bit of flavour and keeps it from getting too dense while keeping the fat and calories in check. Definitely one of my best purchases as of late!

I love how versatile this recipe is – you could use pretty much any sort of flavoured protein powder and you’re good. I’d be interested to try a fruity version, like a strawberry or a banana flavoured!

Here are the stats according to – using Whey Gourmet protein powder, other protein powders might change up the stats a little bit.

(without peanut butter or sprinkles)

  • 252 calories
  • 8 grams carbs
  • 12 grams fat
  • 27 grams protein

Definitely a great start to my day. 🙂

Have a good one!

<– Did you workout today? How did it go?

<– Ever try making a mug cake/muffin before? What did you think?  – I’m definitely a fan. Much too impatient to wait for the oven in the mornings. 🙂


9 thoughts on “Back For Vengeance + A High-Protein Breakfast Recipe.

  1. Workout sounds great may have to throw that in the mix this week! I have yet to try the mug cake recipes but now that I have my Sun Warrior Protein I will try too implement it! Love and Shine CourtStar

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  3. Looks great! so glad you liked our recipe

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