high protein smoothies to promote satiety

Jessica Penner, RDBreakfast, Drink, Recipes, SnackLeave a Comment

Tropical Green Smoothie

high protein smoothies Your smoothie is only as good as the ingredients you put in it. If you load it up with sweetened yogurt, juice, and honey you’ll just get hopped up on sugar. Sugar is not very filling. You’ll get a blood sugar spike that will soon send you crashing down in hunger again.  One of the key components of a good smoothie is protein. Protein is hands down the top nutrient for keeping you feeling full for longer. In science-talk that’s called satiety. You don’t want to eat a meal only to feel hungry again an hour later. You … Read More

The World’s Best Green Smoothie

Jessica Penner, RDBreakfast, Drink, Recipes, Snack28 Comments

world's best Green Smoothie

A creamy blend of pear, almond butter, kale, and vanilla. It’s gluten-free and can be altered to be vegan as well! Truly the world’s best tasting smoothie! Is this the wrong time of year to post a smoothie recipe? It’s not summer, so people aren’t hankering for a cold drink. It’s not January, so people aren’t looking for weight loss recipes. I might be out of my mind to post this recipe right now, but I just love this smoothie so much I need to talk about it! I first discovered this smoothie ingredient combo when I saw a post … Read More

morning glory oats

Jessica Penner, RDBreakfast, Recipes6 Comments

What do you get when you mash together carrot cake, apple spice cake, and a pina colada? Morning glory oats!  Initially that may all sound a bit strange and as though there’s too much going on but it magically all comes together as one glorious concoction.  Last week a friend asked me what some of my “go-to” dinner recipes are. I just stared at her with a lot of “umms” and “ahhs” and “well…..s”  coming out of my mouth. I couldn’t think of anything. Not even one recipe! I couldn’t think of anything that I make over and over again. I figured … Read More

bacon cheese and egger muffins

Jessica Penner, RDBaked, Breakfast, Recipes, SnackLeave a Comment


I eat a mostly vegetarian diet for my own health and the health of the planet. But there’s this little thing getting in my way of going all in: BACON! Oh wonderful, salty, smoky, sweet, melt-in-your-mouth bacon! The top choice at breakfast buffets. The star of the BLT. The one and only┬ámeat I would eat as a child. What is life without bacon? It’s true that I have made a rather good vegan bacon bit substitute. ┬áMy vegetarian and vegan friends tell me emphatically that it’s a really good stand in. It’s salty, smoky, sweet, melt-in-your-mouth good. But, alas, it’s … Read More

flourless pumpkin chocolate chip breakfast cake

Jessica Penner, RDBaked, Breakfast, Recipes6 Comments


At first it sounds as though I’m doing something cool and fancy by making a CAKE for breakfast. But, for real, it’s just my lazy girl version of muffins! I’m all about making life easier in the kitchen! Muffin tins can be such a pain to wash. Muffins can sometimes also be a pain to get out of the tin. Using a 9×12 to bake your muffin batter solves both of these problems.  why it’s a smart choice This recipe falls in line with my criteria for choosing a healthy granola bar/snack bar/muffin, etc: <8g sugar >4g protein a carb to … Read More

maple oatmeal latte

Jessica Penner, RDBreakfast, Drink, Recipes1 Comment

You know those people who are so efficient and always seem to get all the things done? You know…those people you both admire but secretly kind of hate at the same time….. I have one of those friends. She even married one of those guys. They are the power couple of getting things done. Efficiency is on her mind all the time. One time she even confessed to me that she doesn’t drink water while she eats because she feels like that would limit her stomach’s efficiency at digestion.  Yup, she even eats efficiently. Which is why I think she would … Read More

prep 21 days of breakfast all at once!

Jessica Penner, RDBreakfast, Recipe RoundUp, Recipes7 Comments


Good morning!  If you haven’t already noticed batch cooking has taken over my dinner prep… and now it’s taking over my morning prep too. Breakfast meal prepping is in the house!  I’m probably not supposed to say this but I actually don’t think breakfast meal prepping will take over in my life. Since I work from home and look after a toddler from home I’m not rushing around in the morning to get out of the house. And Jeremy’s job hours are somewhat flexible so since he’s a night owl he takes the opportunity to have slow mornings too. Yes, … Read More