Megan's On The Go Muffins

Megan’s On the Go Muffins

2 ½ cups of old-fashioned rolled oats (gluten free if needed)
1-teaspoon baking powder
½ teaspoon salt
1-teaspoon cinnamon
½ teaspoon nutmeg
¼ cup NATURAL applesauce
2 cups UNSWEETNED almond milk
1 egg
2 cups blueberries, fresh or frozen.
** about 25g of carbs in each muffin/120 calories

1.) Preheat oven to 375 degrees. Place liners in muffin tins.
2.) Combine oats, baking powder, salt, cinnamon, nutmeg, and blueberries
3.) Whisk together applesauce, almond milk, egg. Pour in dry ingredients. (Batter will seem soupy).
4.) Fill lined muffin tins 2/3 full with batter
5.) Bake 25-30 mins or until muffins are golden brown.
6.) Allow to cool, and ENJOY!! : )

Power Berry Smoothie

Power Berry Smoothie

Ingredients/Shopping List:
Kale/spinach or swiss chard (Unlimited)
Frozen mixed berries (1 cup. depending on phase)
Juice of 1 lime
Greek Yogurt(4oz depending on phase)
Water (1-2 cups, depending on thickness desired)
Ice (Optional: coconut water ice cubes 5-10 cubes)


1.) Using water as your base add unlimited kale/spinach/swiss chard (use all or 1, I use 2 big handfuls) to blender.
2.) For most breakfast phases add 1 cup mixed berries (1.5 servings of carb meal).
3.) Juice 1 lime (free food).
4.) For most breakfast phases add 4oz of plain Greek yogurt (1 protein, ½ carb meal serving).
5.) Add as many ice cubes as desired.
6.) Blend! Enjoy!
** I buy the mixed bag of kale/spinach/swiss chard at Costco, and frozen mixed berry bag.
** To make coconut water ice, use ice tray add coconut water- freeze overnight.