• Coach Fergs

Meet the Muffin Tin - April Nutrition Tips, Week 3



Muffin tins are great tools to help you portion your protein when baking. The end results is a perfect 3-4 ounce portion (depending on the size of your muffin tin).

Try these two great recipes using the muffin tin!

Meatloaf Muffins:

Ingredients:

  • 2 packages ground turkey (1 package of 99% fat free & 1 package of 93% fat free)

  • 2 brown eggs

  • ½ cup almond milk

  • 1 Packet Low Sodium McCormick Meatloaf Mix

  • 1/3 cup chopped veggies (celery, peppers, onions)

  • 1/3 cup Panko or whole wheat bread crumbs

Directions:

  1. Preheat oven to 375 degF

  2. Mix all ingredients together

  3. Evenly proportion into muffin pan (makes 10-12)

  4. Bake for 20-22 minutes

  5. Enjoy!

Meal Plan Blocks:

1 Meatloaf Muffin = 3 blocks protein + 1.5 blocks fat

Egg Muffins

Ingredients:

  • 10 eggs

  • 1 cup diced broccoli

  • ½ cup diced onions

  • 1 cup diced mushrooms

  • ½ cup diced bell peppers

  • 1 handful of spinach

  • salt and pepper to taste

  • Optional: ¾ pound ham sliced

Directions:

  1. Preheat oven to 350 degF

  2. Dice up all vegetables

  3. In a large mixing bowl, whisk eggs then add in all the diced vegetables

  4. Pour mixture in greased muffin pan (should fill about 8-10 muffins)

  5. Bake for 18-20 minutes or until toothpick inserted in the middle comes out clean

  6. Enjoy!

Meal Plan Blocks:

No Ham: 1 protein + 1 fat + ½ carb

With Ham: 2 protein + 1 fat + ½ carb


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Alvin CrossFit

1110 E Highway 6

Alvin, TX 77511-2570

281.940.9859

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