58kcal Pumpkin Protein Muffins, Week of Workouts

I know it’s not “pumpkin” season, but these turned out SO well!  You only need 4 ingredients to make these low-calorie/carb & high protein muffins.

Recipe makes 10 muffins. Macros per muffin : 10p, 3c, .4f (58kcal)


  • pumpkin – 1 cup (122g)
  • egg whites (225g or 15Tbsp or just under 1cup)
  • coconut flour – 3 Tbsp (21g)
  • protein powder – 3 scoops or 90grams (I used PES protein for the batch pictured, but any kind will work)


  • Preheat the oven to 350 and grease a muffin tin
    • you can just mix all the ingredients together, but I find the following order works much better to help the flour dissolve completely and eliminate clumping:
      • In a mixing bowl, place in:
        • 1/2cup water
        • 1 cup (122g pumpkin)
      • Then, mix in 3 Tbsp coconut flour
      • Add in:
        • just under 1cup liquid egg whites (15Tbsp or 225grams)
        • 3 scoops of protein powder (or 90grams)
        • (optional) 1/4cup water
  • scoop out 1/3cup of batter and place in a muffin slot, repeat until batter is gone
  • bake for 12-15minutes until muffins are formed
  • Enjoy!

**I have been eating 5 of these muffins along with some rice cakes and protein ice cream for my post workout breakfast.

Week of Workouts, Macros:

This week is going well… looks pretty similar to last week.  As far as workouts, I did a T25 or resistance band workout, a run, and stretch each day. I am still using this PDF to check off my fitness and faith training plans, and it’s really helpful for me to stay on track and also know like I’m making progress in both areas even on the days when I don’t ‘feel’ like I am.


  • I made up a 3day lifting split that I’m going to start using next week on alternating days from the T25 sessions (I plan to use the speed and core cardio workouts from T25), and still keep running/stretching daily.  Basically, I’m going back to a workout routine similar to the Carve plan I was doing a year ago! In addition, I’m also working with Amber Fokken again – she is doing my macros and I think will give me some accountability.  I felt at my best last winter when I was working with her (photo below), and I’ve kind of bounced all over the place since I left last spring, so I think having a coach will help me re-ground and get into a good routine again. 🙂
  • EDIT: Here is the current training plan I will be using. (just added it to my page on 5/4/2018)


I’m a little frustrated that I deviated from what was working so well, but I did discover yoga and achieved a few racing PR’s last fall/winter… so that was good. And I know that keto and zero carb don’t work that well for me — a gluten free/vegetarian (mostly)/macros tracking is what I feel best with! So, here’s to starting a new, but familiar venture 🙂

  • So far the largest change is getting 55% of my carbs in my preworkout & postworkout meals because I do my workouts first thing – this is approximately 110grams right now.  I am using UCAN before my workouts and added in some agave with my rice cakes to help me hit that total after my workout the past couple of days.
  • My macros from Amber (on workout days) are: 145p 220c 48f , and I’m using the my macros plus app to track



14 thoughts on “58kcal Pumpkin Protein Muffins, Week of Workouts

  1. I understand being frustrated, but you learned a lot about what works and doesn’t work and how your body responds to different eating patterns, and that is really important, too!

    I’m definitely stealing your lifting plan. Do you do straight sets or circuits?

    Liked by 1 person

      1. Me too! I HATE straight sets. I’m a circuit girl – the HR stays high and I don’t get bored! It’s super easy lifting at home, too. I never have to wait for equipment or worry about hogging it.

        Liked by 1 person

  2. I always look forward to hearing the changes you are making each week. For some reason, I thought the keto/low carb did work for you and the misophonia? Those muffins look and sound delish, perfectly poppable! Wishing you all the best with Amber!

    Liked by 1 person

    1. Thanks Jo! Keto and low carb worked well when I wasn’t running and lifting. When i started running again, I was eating SO much low carb food that I kept feeling really bloated & was also tired. In turn, I tried to be more restrictive but my body kept putting on weight. So with the increased training & lifting, I think my body just needed different fuel. Getting some carbs before my workouts seems to start my metabolism and give me energy vs when I don’t.

      From past experience, i know gluten free works pretty well for my Misophonia but stress could set it off. I’m also switching to a less emotionally taxing job in a month so I think this approach will work.
      I figured I can use the Keto reset diet when I need like a week off or take some time off working out.

      The muffins are so good!

      Liked by 1 person

      1. Glad to hear the gluten free diet keeps the Misophonia in check. And yeah, from what I know of keto, it does tend to work better for folks who aren’t very active so it totally makes sense that it no longer is serving you the best since ramping up your activity. For me personally, I have a very tough time getting my fats high because it just seems to respond better to higher carbs. It sure sounds like you know your body well which is awesome and even better that you are working with your body and not fighting against it!

        Liked by 1 person

      2. Yes- and i really wanted intuitive eating to work, but I found myself more stressed and confused. I’m actually much less stressed and less Restrictive when i track macros. After 2 days of it with Amber, i feel good and have been including Reese’s pieces and pop chips!

        Fats are hard if it’s not included in foods already i think (like chocolate or cheese or eggs)! They can be addicting on their own

        Liked by 1 person

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