Craving Chocolate Without the Guilt? Try This Chocolate Protein Mug Cake!

If you’ve ever found yourself staring at a cookie jar, trying to resist the temptation, you’re not alone. But what if you could satisfy that chocolate craving and fuel your body with protein at the same time? Enter: Chocolate Protein Mug Cake. It’s the perfect sweet treat that won’t derail your health goals.

Before I learned how to fuel my body, I thought enjoying chocolate meant sabotaging my progress. I used to think that to feel and look my best, I had to give up the foods I loved. But I’ve learned that it’s all about balance and choosing better ingredients. Now, I enjoy treats like this Chocolate Protein Mug Cake that fit perfectly into my plan - and I feel better than ever!

Recipe: Chocolate Protein Mug Cake

Ingredients:

• 1 tbsp. Coconut milk or non-dairy milk
• 1 scoop FASTer Way protein powder
• 1 tbsp. Dutch processed cocoa powder
• 1 tbsp. Fine coconut flour
• 1 tsp. Maple syrup
• 1 pinch Sea salt
• 1 Egg
• Avocado oil spray, for greasing the pan
• 1 tbsp. Dairy-free chocolate chips (optional)
• 1 tbsp. Non-dairy whipped topping or coconut cream (optional)

Instructions:

1. In a coffee cup or ramekin, combine the egg, salt, maple syrup, and non-dairy milk. Mix until well combined.
2. Add the coconut flour, cocoa powder, and protein powder. Stir until smooth.
3. Sprinkle chocolate chips on top or fold them into the batter.
4. Microwave for 90 seconds. Let sit for 2 minutes before enjoying.
   • For a brownie texture, microwave an additional 30 seconds.
   • For a molten chocolate cake consistency, microwave for 70 seconds.

This isn’t just a quick and delicious dessert...it’s a reminder that eating well doesn’t mean missing out on the foods you love.

Cozy White Bean Chicken Chili for Hormone Balance and Detox

When winter hits, comfort food often feels like the enemy of our health goals. But what if you could have a cozy, satisfying meal that not only feels indulgent but actually supports your health?

Enter my White Bean Chicken Chili - a simple, one-bowl wonder that’s high in protein, packed with flavor, and loaded with detox-friendly ingredients to support your liver and gut health.

This recipe is perfect for midlife women navigating hormonal changes. It’s made with hormone-friendly ingredients like northern white beans, which are rich in fiber to support digestion, and a blend of warming spices that promote circulation and detoxification. Plus, it’s so easy to make that you can whip it up in under 20 minutes - because I know your to-do list is already full.

White Bean Chicken Chili Recipe
Serves 1

• 1 cup northern white beans
• 1 cup organic vegetable broth
• 4 oz diced organic chicken breast
• 1 cup finely chopped onions
• 1/2 tsp crushed red pepper
• 1 tsp cumin
• 1 tsp garlic powder
• 1 tsp oregano

Instructions:

1. Combine all ingredients in a medium-sized pot.
2. Heat on medium-high until it begins to boil.
3. Reduce heat and let simmer for 10–15 minutes, allowing the flavors to meld.
4. Serve topped with fresh parsley and enjoy.

Whether you’re on a detox or just looking for a nutrient-dense meal, this chili delivers the nourishment you need without sacrificing taste.

Spiced Apple Protein Baked Oats

Fall mornings call for something warm and nutritious! My Spiced Apple Protein Baked Oats are perfect for fueling your day while keeping you cozy. Quick, easy, and packed with protein!

Here’s the recipe:

1️⃣ Mix 1/2 cup rolled oats, 1/2 diced apple, 1 scoop vanilla protein powder, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp baking soda, pinch of salt and 1/3 cup almond milk in a baking dish.
2️⃣ Bake at 350°F (175°C) for 18-20 minutes until golden and set.
3️⃣ Top with maple syrup, nuts, or seeds if you like!

✨ For an extra protein boost, stir in one egg before baking!

Ready for more healthy fall recipes? Sign up for my weekly newsletter and never miss a new recipe! Click here to get it sent to your inbox.

Why You Should Be Adding Pumpkin to Your Meals (Hint: It’s Not Just for Fall!)

Pumpkin isn’t just for spicing up your fall decor - it’s a nutrient powerhouse you can enjoy all year round. Whether you're trying to add more fiber to your diet, boost your vitamin intake, or simply switch up your meals, pumpkin has got you covered. It’s packed with vitamins A and C, fiber, and antioxidants, which help boost your immune system, support healthy skin, and keep you feeling full longer. Plus, it adds a natural sweetness to recipes without the extra sugar.

Here are three simple ways to incorporate pumpkin into your meals:

1. Pumpkin Protein Pancakes (or Waffles!)
   Pumpkin adds a great texture and flavor to pancakes, making them the perfect fall breakfast. If you're like me and find flipping pancakes a little tricky, use a mini waffle maker instead! These Pumpkin Protein Pancakes are packed with nutrients and will keep you feeling full and energized throughout the day. Check out my recipe below!

2. Add Pumpkin to Smoothies
   If you’re looking to switch up your usual smoothie, add a scoop of pumpkin puree for extra fiber and creaminess. It blends perfectly with vanilla protein powder, cinnamon, and almond milk for a tasty and filling post-workout treat.

3. Pumpkin in Soups
   Pumpkin’s smooth texture and natural sweetness make it a great base for hearty fall soups. Add some pumpkin puree to your favorite soup recipe to thicken it up while sneaking in extra vitamins and antioxidants.

How do you like to add pumpkin into your meals? Let me know in the comments!

Pumpkin Protein Pancakes Recipe

Here’s my go-to pumpkin pancake (or waffle) recipe:

Ingredients:

• 1/3 cup All-Purpose Gluten-Free Flour
• 1/2 tsp Baking Powder
• 1/3 tsp Pumpkin Pie Spice
• 1/3 cup Unsweetened Almond Milk
• 2 2/3 tbsps Pureed Pumpkin
• 1/2 Egg
• 2 tsps Maple Syrup
• 1/8 tsp Ghee (melted, divided)
• 1/2 scoop FASTer Way Vanilla Protein Powder

Instructions:

1. Mix flour, baking powder, pumpkin pie spice, and protein powder in a bowl.
2. In a separate bowl, whisk almond milk, pumpkin purée, egg, maple syrup, and 2/3 of the melted ghee.
3. Combine wet and dry ingredients until smooth.
4. Heat a pan over medium-low, brushing with ghee. Scoop 1/4 cup batter per pancake and cook for 2-3 minutes, then flip and cook another 1-2 minutes.
5. Repeat and enjoy! (Or, use a mini waffle maker like I do for an easy twist!)

Brownie Protein Balls

 Here’s a yummy treat for you! Brownie Protein Balls!

I love to make a big batch of these to have on hand for that after dinner treat or a mid-day protein snack. They are also perfect for taking with you when you're traveling!

In a food processor, grind the following ingredients:

1 1/4 cup pitted dates

1 scoop FASTer Way protein

2 scoops FASTer Way collagen

2 tbsp cocoa

Sprinkle of salt

2 tsp vanilla extract

2 tbsp maple syrup

(I also added 1 tsp of water)

Roll into 1 inch balls, place on wax paper and freeze.

Shop FASTer Way supplements: protein and collagen

Microwave Protein Pancake Bowl Recipe

Last week I came across a recipe for a pancake you can make in the microwave and I said, SIGN ME UP! Who wouldn't love a pancake you can make in 90 seconds???

I LOVE pancakes, but I have never been very good at making them...I think it's because it takes some real patience in the kitchen which I don't have. I like quick and simple recipes.

On Saturday, I tried making the pancake in the microwave and it was sooooo good! I ended up making it again and one for my husband when he got home from a work trip on Sunday.

Here's the recipe:

Microwave Protein Pancake Bowl

Spray dish with cooking spray

1/3 banana (mashed)

1/3 cup eggs whites

1/4 cup gluten free pancake mix - I used Birch Benders Gluten Free Mix

1 scoop protein powder - I used FASTer Way hydrobeef vanilla 

Microwave for 90 seconds 

Add toppings like fruit, nut butter & syrup 

The original recipe is from Eating Bird Food. I modified her recipe to add the protein.

Do you like pancakes? Do you like making them?

Dairy Free & Gluten Free Pumpkin Protein Donuts

 

So, a couple weeks ago, I shared an easy Pumpkin Protein Balls recipe and then I found this donut recipe. I've never made my own donuts, but watching the video gave me confidence that if I was ever going to try, this was the recipe to go for it. It was much easier to make these donuts than I thought it would be.

It did require buying a donut baking pan. I picked mine up at Target, but this is the same one on Amazon.

Donuts are one of my favorite treats on leg days, but it can be hard to find some that are gluten free, dairy free and good. I am lucky to live near a shop that makes really, really good GF and DF donuts, but making my own lets me know EXACTLY what is going into them and figure out the macros.

Ingredients:

2 bananas

1 egg

1/2 cup pumpkin purée 

1/2 tsp vanilla extract 

3/4 cup GF flour - I used buckwheat and held back enough for protein 

1 scoop protein - I used FASTer Way hydrobeef vanilla 

1/2 tsp baking soda

1/2 tsp baking powder 

1 tsp pumpkin spice

Steps:

Mix all wet ingredients together.

Mix all dry ingredients together.

Add dry ingredients to wet ingredients and stir. 

Add batter to nonstick donut pan -> I did the batter in a baggie hack…it was messy getting in, but worked. Don’t be afraid to cut a bigger opening!

Bake at 350 for 18 minutes!

These are tasty on their own, but I liked mine dribbled with some maple syrup 🙂

Pumpkin Protein Balls

 

I love getting into the season...whatever season it is!

When the days get cooler and the leaves start to change, I get in the mood for all the fall things. Even though I'm not a PSL fan like a lot of people are, I do love the smell of pumpkin. Plus pumpkin is a fiber rich carb making it great for your healthy gut. It's also loaded with vitamin A -> known as the anti-infection vitamin because it helps the body fight bacterial, parasitic, and viral infections.

These protein balls are such a great fall treat and super simple to make. They are great for any occasion, but perfect for those on the go days to throw in your bag.

Try them and let me know what you think!

Ingredients:

2 cups of rolled GF oats

1 scoop of protein powder - I used FASTer Way vanilla

2 tablespoons of chi seeds (optional for a boost of healthy fats)

1/2 cup pumpkin purée

1  1/2 tsp pumpkin spice seasoning

1/4 cup of nut butter - I used almond butter

1 tsp of vanilla extract

And some honey to taste

Makes 12 balls

Steps:

Mix the dry ingredients together first and then add the wet ingredients. The mixture will be sticky, but not too wet. 

If you're like me and hate messy food hands, wet your hands with water before rolling mixture into balls. This trick works like a charm!

Place in an air tight container and store in your refrigerator for about 30 minutes or until you are ready to serve. Enjoy!

Macros: 

Carbs 15g, Fat 6g, Protein 6g, Fiber 3g

Pineapple Green Protein Shake

It's Tasty Tuesday! 🍍🍍

This one reminds me of living in Hawaii 🤙 but it’s perfect anywhere on a hot day! Which is what we are having today in Kittery!

Grab these ingredients for a nutrient packed shake that will quench your thirst and leave you feeling good knowing it’s packed with healthy fruits, veggies and protein.

Don’t forget to save this post for later!

Pineapple Green Protein Smoothie

1 cup almond milk
1/2 cup spinach
1 serving protein powder (I used FASTer Way vanilla)
1 cup pineapple (chunks)
1/2 banana (frozen)
4 ice cubes

Add all ingredients to blender. Blend until smooth.
Enjoy!!

Serving size: 1

Macros: 38g Carbs, 23g Protein, 4g Fat, 5g Fiber

Follow me in Instagram for more healthy food ideas! 

Recipe Spotlight: Blueberry Baked Oats

Sometimes I see a recipe and I KNOW that it's going to be a WINNER!

I made two batches of these yummy muffins. The first time I followed the recipe from DC Food Porn exactly using air fryer, and the second time I added 1 serving of protein powder plus a little extra almond milk and oven baked.

All I can say is YUM!! These are perfect for breaking your fast or making ahead of time to take with you as a snack on-the-go.

BLUEBERRY BAKED OATS

Ingredients:

-1 cup oats

-1/2 banana

-1/2 cup frozen blueberries

-1 tbsp honey

-1 tsp baking powder

-pinch of salt

-1/4 cup dairy free milk

**optional 1 scoop FASTer Way protein powder -> also increase milk

Steps:

-blend ingredients together

-add to an oven safe container

-air fry at 350F for 10 minutes (or bake in the oven for ~20)

MACROS: 102g carbs, 9g fat, 13g protein, 13g fiber

Before putting in to bake, I added a few blueberries and a little granola for toppings! Soooo delish!!

Let me know if you try this one, too.

Recipe Spotlight: Berry Protein Smoothie

You need this smoothie recipe this summer!! ☀️⛱

We all know summer is busy and summer is hot! That's why this smoothie is perfect. It's simple and quick, but most importantly...it will cool you off.

Plus, if you're trying to rush out the door to this or that summer activity, it's packed full of protein, healthy fat and carbs to get you started on the right foot. 

🍓 FASTer Way Berry Protein Smoothie 🫐

1 cup unsweetened almond milk
1 scoop FASTer Way vanilla protein
1 cup mixed frozen berries
1 tbsp almond butter

Blend and enjoy!!

Ingredient Notes: I like to buy a big bag of mixed frozen berries, but you can also cut and freeze your own fresh berries ahead of time. If you only have fresh berries, just add a handful of ice before blending!

Want to try more FASTer Way recipes? Download my FREE sample meal guide by clicking here!

The Low Carb Biscuit You'll Want to Make ALL THE TIME!

You guys!!!! If you like biscuits, keep reading...

You HAVE to make this Low Carb Biscuit from Better with Emily. It took me less than 5 minutes to create this yumminess -> in the microwave!

Sometimes on low carb days in the FASTer Way lifestyle, I still crave bread type foods: pasta, toast, crackers, muffins, BISCUITS!

I made a savory breakfast sandwich out of mine -> egg with ham, Applegate chicken sausage patty and a bit of hummus, but you can also make it into a sweet treat, like my co-coach Renee did. 

Here’s how you do it:

3 Tbsp Almond Flour
½ Tbsp Coconut flour
2 Tbsp Melted Coconut Oil
1 Egg
½ tsp Baking Powder
¼ tsp Salt (couple dashes)

Melt the coconut oil.
Add the egg and mix together.
Add dry ingredients.

Add it to your small dish and put in the microwave for 80-ish seconds. To check for doneness, the top should bounce back after you touch it. I like to split the mixture into two ramekins (I got a set of 6 on Amazon), but you can also cut it in half when it's done.

Now, plop it upside down on a plate (might need to loosen with a knife) and create your very own delicious creation.

Save this post for later and be sure to let me know if you try this recipe for yourself!

Want to know more about the FASTer Way lifestyle? My next group is starting soon! Learn more here: FASTer Way with Amy Caine.

Zucchini Pasta with Turkey Pasta Sauce

Zucchini Pasta with Turkey Pasta Sauce  

Most people have been eating zoodles for a few years now, but here I am finally giving them a try.  I’d blame my tardiness on living in Shenzhen and Hong Kong and never seeing them sold there (and not having a spiralizer), but we’ve been back stateside for almost 2 years. 

No, the reason I was hesitant to try them is that I’m not a huge zucchini fan. 

Today, I thought we’d finally join the zoodle club and use up our can of hometown favorite pasta sauce with some ground turkey thrown in.

The frozen bag of zucchini noodles (we used Green Giant) took about 6 1/2 minutes to cook in the microwave while mrC was browning the turkey burger and heating up the sauce. Dinner in under 10 minutes!

This meal worked great for our FASTer Way Moderate Carb day, but would also be fine on low carb day - for any carb cyclers reading this. My plate is the suggested serving size of zucchini spirals 85g, 5 ounces of turkey burger and half a cup sauce.

I actually enjoyed these zoodles and think I’ll have them again, but I’d like to try some different recipes. Let me know how you eat your zucchini spirals in the comments below.

My Favorite Way to Eat Crispbread from Trader Joe's

Recently, my friend Renee set me up with some of her favorite products from Trader Joe's. We don't have one in Hawaii, shocking right? We think so. But honestly, we've never lived near a Trader Joe's and only popped into one for the gluten free Pumpkin Pancake Mix a couple of times. 

Anyway, Renee came to Oahu for the FASTer Way virtual conference and brought me some Crispbread.

My favorite way to eat crispbread from Trader Joe's is a combo of avocado, coconut yogurt and salmon. This meal is perfect on low carb days because it has tons of protein, fiber and healthy fats.

I like to mash my avocado and use it as a spread. Avocado is a great source of fiber and healthy fats. If you are not a fan of avocado, I highly recommend mashing it up and blending it into your food. Works for me!

I like to add vanilla coconut yogurt which boosts my heathy fats and drops a little sweetness to this combo. Then I top my crispbread with a generous portion of salmon - a great source of protein and healthy fats.

Another delicious option is to spread a bit of Kite Hill cream cheese with chives (or any dairy free cream cheese) and top it with salmon. Tuna would work, too. Soooo delicious!

If you are a FASTer Way client or just follow a low carb diet, Crispbread is amazing on low carb days. It has lots of protein, healthy fats and fiber. These are all of the things we want on low carb days!

Are you a crispbread fan? How do you like to eat yours?

Cilantro Lime Black Bean Rice & Chicken Bowl

I used to be the girl that kept everything separate on her plate and ate one thing at a time...ok, I still do that sometimes, but now I am more likely to throw a bunch of different foods in a bowl. 

A few nights ago, I was on my own for dinner because mrC was on a trip. I had spent most of the day getting work done and dropped the ball on meal planning for myself. Fortunately I had all the ingredients (well, most of them) for this yummy recipe from the FASTer Way meal guide.

*Every week, FASTer Way clients receive a meal guide as a resource. Clients are not required to follow it, but it definitely makes planning and coming up with ideas for meals A LOT easier. You can learn more here.

Most of the time, I like to use the meal guide as inspiration. I'll add some ingredients, substitute for others or just leave out what I don't like. That's how I put together this recipe for Cilantro Lime Black Bean Rice & Chicken Bowl.

My version:

1 cup baby spinach

1 cup read leaf lettuce

1/4 cup basmati brown rice

1/4 cup black beans seasoned with 1 tbsp lime juice, 1/4 cup frozen onion, 1 tsp dried cilantro, 1/4 tsp paprika, 1/4 tsp garlic powder

1/4 cup organic salsa

1 tbsp flaxseed and 1 tbsp pumpkin seeds (because I seed cycle)

4 oz grilled chicken diced

This recipe came together so easily because I had grilled a big batch of chicken earlier in the week and use pre-packaged rice (this is my favorite) and organic salsa from Whole Foods. I'm all about keeping things simple!

This is a great macro meal for days when you need all the macros! Plus it is packed with fiber to keep the gut a happy place. I encourage my clients to do meal bowls because they're more likely to have balance.

Do you like meals in bowls? What is your favorite combo?

 

Blueberry Protein Bars

I've been making these protein bars for years, but the way I make them has evolved enough that it was time to write an updated blog post. 

It is also worth noting that these bars are perfect snack material for Feast Days. If you are not following the FASTer Way yet, Feast Days are when we strategically increase our food intake by 25%. For a lot of people on health journeys (trying to lose weight), this sounds like a crazy and even scary idea. However, eating MORE helps with metabolic adaptation and prevents plateaus.

• That means the thyroid will be active and functioning which raises the metabolic rate increasing the fat burning process. 
• It helps prevent muscle breakdown which also keeps our metabolism revved up. 
• When we eat a little more than our body is expecting, our cortisol levels and hormones are in check and happily letting the body burn fat for fuel.

So, like I was saying, we aim to eat more food, but we still focus on whole food nutrition.

The recipe:

2 cups quick cooking gluten free oats

1 cup protein powder (I use vanilla)

1/4 cup organic buckwheat flour

1 tbsp ground flaxseed

1T chia seeds

1 tbsp cinnamon 

1 cup sunbutter

1/4 cup honey

6-8 oz blueberries (mash half)

I combine all the dry ingredients separately from the wet ingredients. Then I gradually add the wet ingredients to the dry. Sometimes I need to add a little water to help the mixing along. I toss the whole blueberries in last.

Spread mixture into a sprayed baking dish. Bake 350 degrees 15 min. Let cool. Cut and refrigerate.

If you make them, tag me in your post @amycainefitness and let me know what you think!

Baby bella Taco Salad

Apparently fall is the best season for mushrooms.

I honestly don't eat mushrooms unless they are mixed in with something else -> gravy, salad, sandwich. 

They came to be on my radar when I started the final stage of my healthy gut journey. My functional medicine practitioner has me doing a Liver and Gallbladder detox to flush out any toxins that may have been present as a result of my bacteria imbalance. So, for five days (and I'm on day 3 as I write this) I will start my day with a very terrible detox beverage, take some supplements and only eat fruit and veggies (non-root). 

Back to the mushrooms :) I read somewhere that mushrooms can be used as a meat substitute, so I got a crazy idea to use them to make a taco salad. I bought an 8oz package of baby bellas at Whole Foods and used my mini chopper (like this one on Amazon) to mince them up. Once they were minced, I used them just like I would minced meat.

Baby Bella Taco Salad:

8oz minced baby bella mushrooms

Taco Seasoning:

4 1/2 tsp chili powder

1/2 tsp onion powder

1/2 tsp garlic powder

1/2 tsp seasoning salt

1/2 tsp paprika

1/4 tsp ground cumin

1/2 tsp garlic salt

1 tsp dried minced onion

1/2 tsp beef bouillon powder

Directions:

I sautéed the mushrooms in taco seasoning and approximately 1/4 cup water for about 10 minutes. I suggest adding water in small amounts so that your minced mushrooms aren't soggy (learned the hard way).

Build your bowl - I use about 3+ cups lettuce (romaine and leafy green) and top with baby corn, Black beans (usually), salsa and avocado.

This is a great plant-based option for vegetarians who like taco salads! I'm not vegetarian, but I did a plant-based month with the FASTer Way VIP community and have kept some favorite recipes in my rotation.