Description
It's time to start meal prepping your breakfasts! Prep this Sunday night, and you have breakfast every morning Monday through Thursday. Peanut butter, banana, and chocolate are a classic combination for a reason, and these provide healthy fats, whole food carbs, and antioxidants. Additionally, the protein from the casein aids in satiety and managing blood sugar spikes.
I've also fueled up these bowls with electrolytes, namely sodium, potassium, and magnesium. Sodium aids in fluid balance, nerve function, and hydration. Potassium supports digestion, electrolyte balance, and prevention of muscle cramps. Magnesium is correlated with better sleep, lower stress, and reduced inflammation. Due to the casein protein powder, these bowls are also a significant source of calcium, benefitting bone health and regular heart beat.
Finally, I've added a scoop of creatine into each breakfast bowl. Typically found in red meat and fish, creatine is a nutrient that most people are under consuming, not just vegans and vegetarians. Creatine leads to increased production and storage of ATP, aiding in not just muscle growth and recovery, but also improving memory and benefitting healthy brain aging!
I've also fueled up these bowls with electrolytes, namely sodium, potassium, and magnesium. Sodium aids in fluid balance, nerve function, and hydration. Potassium supports digestion, electrolyte balance, and prevention of muscle cramps. Magnesium is correlated with better sleep, lower stress, and reduced inflammation. Due to the casein protein powder, these bowls are also a significant source of calcium, benefitting bone health and regular heart beat.
Finally, I've added a scoop of creatine into each breakfast bowl. Typically found in red meat and fish, creatine is a nutrient that most people are under consuming, not just vegans and vegetarians. Creatine leads to increased production and storage of ATP, aiding in not just muscle growth and recovery, but also improving memory and benefitting healthy brain aging!
Time
Prep Time:
10 minutes
Cook Time:
10 minutes
Total Time:
20 minutes
Cost
Total Cost:
Cost per Serving:
$1.93
Ingredients
Serving(s)
Nut Butter
- 2 cup Peanuts
- 1/2 tsp Salt
- 1/2 tsp Potassium Chloride
Rest of Bowls
- 2 medium Banana, overripe
- 8 tbsp Cocoa powder
- 4 scoop Creatine Monohydrate
- 4 scoop Magnesium Glycinate
- 2 tsp Cinnamon
- 1 tsp Ginger, ground
- 2 tsp Vanilla extract
- 1 tsp Liquid monk fruit
- 4 tbsp Balsamic vinegar
- 2 cup Water
Instructions
Cook Mode Off: Prevents screen dimming
- Preheat your air fryer to 400F, and roast your unsalted nuts until lightly browned. About 5 minutes if the nuts are already roasted, and 10 minutes if they're raw
- Transfer the nuts to a food processor, and blend for about 5 minutes, until you have a super smooth nut butter. Add in the salt and potassium chloride, and blend for another 30 seconds to incorporate
- Store leftovers in the fridge for up to 4 days, or in the freezer indefinitely
Notes
- I've gone with peanuts here, but any nuts or seeds will work, such as almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, or walnuts
- Prepare 4 airtight containers. Evenly divide your ingredients 4 ways across the containers. That means that each bowl gets the following
- 1/2 medium (55 g) Banana, mashed
- 1/4 cup (64 g) Natural peanut butter
- 2 tbsp (10 g) Cocoa powder
- 1 scoop (30 g) Casein protein powder, unflavored
- 1 scoop (5 g) Creatine monohydrate
- 1 scoop (1.8 g) Magnesium glycinate
- 1/2 tsp (1.5 g) Cinnamon, ground
- 1/4 tsp (0.5 g) Ginger, ground
- 1/2 tsp (2.5 g) Vanilla extract
- 1/4 tsp (1.25 g) Liquid monk fruit
- 1 tbsp (15 g) Balsamic vinegar
- 1/2 cup (120 g) Water
- Why vinegar? The slight fruity sourness provides a great flavor contrast to the chocolate and peanut butter that yogurt would normally provide. However, I've used casein protein powder as the sole protein source here instead of Greek yogurt, so the vinegar helps round out the flavor. Good options include balsamic, red wine, or apple cider vinegar
Nutrition Facts
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Total Fat: 33.4g (43 %)
Saturated Fat: 5.8g (29 %)
Polyunsaturated Fat: 6.3g
Monounsaturated Fat: 17.2g
Cholesterol: 20mg (7 %)
Sodium: 321mg (14 %)
Total Carbohydrate: 36.4g (13 %)
Fiber: 11.2g (40 %)
Net Carbs: 25.2g
Total Sugar: 12.7g
Protein: 42.3g (85 %)
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Vitamin B12: 0.73mcg (30 %)
Vitamin D: 0.0mcg (0 %)
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Calcium: 661mg (51 %)
Iron: 3.18mg (18 %)
Magnesium: 454mg (108 %)
Potassium: 1297mg (28 %)
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