Protein Mug Cake

Hey Guys back with another one of my popular recipes that i'm always been asked about. The Mug Cake 🍵🍰 The plus side of this is its basically fool proof 💁All you need is a mug and a microwave, 2 mins prep and 2 mins to cook! I normally use this recipe for breakfast but its a great macro cap as anything goes and it can be adjusted to suit any macro needs! Every time I make one of these I change it up slightly, depending on what flavor I fancy and what toppings i'm planning 😉 Like I said I normally have these at breakfast, which for me is post training so I keep it high carb and protein with minimal fat! The base of this recipe is an egg/egg whites, mashed banana, 1/2 tsp of baking powder and oats, whatever you add after that is up to your taste buds! I'll give you a few of my favourite combos and note which ones are best around your training window

This was one of my nightly flexbowls - i'm guessing Christmas time looking at the Cadburys Heros - not ideal straight after training as this one would of been higher in Fats but so yum and perfect to send you off to the land of Nod 😪

Chocolate Mugcake -
Ideal for pre/post workout

Basic Chocolate Mugcake PWO topped with Greek Yogurt
for added Protein along with PB2. Berries and Coco Pops for
Extra Carbs

40g Oats

1/2 mashed banana (60g)

80g egg whites

5g cacao powder

10g chocolate whey

1/2 tsp of baking powder

Sweet Mugcake - Perfect dessert or snack anytime of the day
40g oats
1/2 mashed banana 60g
1 whole egg
tsp cinnamon
Handful of berries
1/2 tsp of baking powder

Chocolate PBJ Mugcake - Pre/Post workout
40g oats
1/2 Mashed Banana (60g)
80g egg whites
Handful of Berries
1/2 tsp baking powder
Tblsp PB2
5g raw cacao powder

Cookie Dough Mugcake - Dessert/Snack
40g oats
1/2 mashed banana (60g)
10g chocolate cookies whey
Handful of chocoloate chips
5g raw cacao powder
1/2 tsp baking powder
1 whole egg

Blueberry & Banana Combo, PWO so topped with loads of extra Carbs and
Protein.
Greek Yogurt, PB2. Blueberries, Granola and even some Bon Bons 

Bluberry & Banana Mugcake - Pre/Post Workout
60g Mashed Banana
40g Oats
80g Egg Whites
1/2 tsp baking powder
handful bluberries
10g Banana Whey
Banana Flavour Drops















For each of the above it just a matter of mashing the banana and adding it into your mug along with everything else! stir it up really well and bang in the microwave for 1 minute, have a peep, back in then for 20/30second intervals to keep a close eye on it, mine usually take 2 mins max!!






When making these in the past I've used s little as 20g of oats right up to 60g, no protein powder up to 30g. 1 egg or 50g of egg whites, even 100g of egg whites. Anywhere from 40g plus of mashed Banana, the more the better really as it keeps the cake moist. The choices you make on all of these will just depends on what macros you want to get from the mugcake.

Remember the more you add in the bigger the mug you need, they rise a lot!!!And they will explode - yes I learned this the hard way 🙈Toppings and flavours really are endless! Play around with the recipe, every time you make it you will want to try something new! They are super versatile, so filling and most importantly taste amaze!! I've yet to make one without either oats, banana or an egg/egg white so i'm not sure what result you would get if you subbed out one of these but do let me know if anyone does. Although id imagine apple/any fruit puree would be a good replacement for the banana if you wanted to cut the cabs without losing the moisture! Also don't forget to add stevia, sweeteners to your taste! sometimes I do sometimes I don't, usually depends how brown my banana is 🍌

Basic Chocolate Mugcake awaiting toppings

For extra gooeyness (that's a word now right?) under cook by a couple of
seconds - messy but worth it!

This was Coffee flavored using an Iced Latte Protein Coffee
Shake - Its under there somewhere 🤔

Inside shot of the Banana and Blueberry Creation - Berries work
so well cooked inside as you can see 😍

Cant wait to see what you all create - as always drop me a DM with any questions!

Pops

x

Cake For Breakfast

Yes it is possible to have Cake for Breakfast 🍰 Remember you can have absolutely anything you want to have! But if cake is what you fancy then i'm about to show you how - with a little imagination you can make your go to 'healthy' Breakfast of Oats into a Fancy Pimped out Cake - that I promise legit tastes like sitting down to Dessert 🐷

People always message me 'how do you eat this, is that not bad for you, etc etc' there is no hidden secret to any of my meals, its just imagination, which thankfully I love to use when it comes to my food ❤ Tweaking meals and like I said pimping them out 😉Exactly why I love the IIFYM lifestyle - nothing is off limits, no restrictions. I still keep it 80/20, even 90/10, as i'm all about that balanced life and love my meat oats and veggies just as much as my Reeses 👌This is what works for me but you need to remember everyone is different, you cant just copy one persons way of eating and expect to get the results they are getting, IIFYM is very individual and everyone is following completely different macros! You need to discover what works for you !

Anyway on with this cake - there is so many variations of this little beauty!! My favourite is my Chocolate and Banana one (pictured above) so ill start with that one but will leave some notes at the end of other flavours, ingredients, substitutes , how to change macros etc.

That inside shot 😍😍😍

What you need.....

• 60g Oats
• 60g Mashed Banana (browner the better as always)
• 60-100g grated courgette (the more courgette the more volume and greens 😉) 
• 40ml egg whites or one large egg white
• 40ml almond milk
• Tsp of baking powder
• Tsp of cacao powder
• 25g chocolate whey

I don't normally add sweeteners as my bananas are always extra brown and naturally sweet but of course add what you wish, stevia, flav drops, honey etc. 

Basically just mix the whole lot up really well in a bowl and transfer into an oven safe dish. I normally line my dish as it kills me if any of the mix sticks to the sides - therefor i'm missing out on some 😂 Place into a pre-heated oven at 200 degrees for 25-30 mins.
You want it firm enough to lift out of the tin just like a cake but still moist inside 👌
Eat immediately or leave cool and in the fridge for the following morning. I normally make a few of these at a time as they freeze and defrost so well! Very handy to have in your freezer just to pull out the night before and ready to go the next morning!

Topping ideas are endless, as you have probably seen from my Instagram! Greek yogurt for an extra protein hit, berries, popcorn, peanut butter, i've tried them all and anything goes! Just depends which flavours im feeling at the time ;)

Perfect meal post workout as it's on the higher Carb and Protein Side with minimal Fats, but again this can be adjusted to suit you.

Below is an Apple and Berry Crumble style Cake I made, I used  Apple puree in place of mashed banana, vanilla whey instead of chocolate, left out the cacao and baked some mixed berries inside!

                                             

**Notes**

To lower the carb content just use less Oats or replace the mashed banana with another fruit like apple or berry puree. I've made this cake with as little as 40g Oats and it works perfectly! 

Up the protein by using extra whey or else another egg white.

If you want to add in some fats then peanut butter works really well baked inside or add some chopped nuts.

Don't be afraid of the courgette, it adds so much volume, you cant even taste it with all the other ingredients and its a great way of getting in extra greens!

This recipe works perfect as muffins too! Which might actually suit some people better for a breakfast on the go. Cant wait to see what everyone creates, as always just shout if you have any questions about the recipe or need some help in tweaking it...☺

Oh just before I head, here is some snippets of the chocolate coffee cake version I made this morning! Exactly the same as the Chocolate Banana Recipe but instead of Whey and Almond Milk I used an Iced Latte Protein Coffee Shake (Ufit Shakes)! Id been asked to review the Shake (it gets a 9/10 from me they are so good!) but I hate to drink my calories it feels like such a waste 😂 Personally id rather have a meal 🐷 So anytime I do get my hands on shakes I prefer to experiment with different bakes instead and they always work really well especially if they have a good creamy texture like the Ufit range!  

Hope you all enjoy 

Pops 

x