Tag Archives: Figure Competition Diet

Egg white muffins

egg white omelets





These portable energy-revving muffins are great to make in advance and use throughout the week!

Ready in 40 minutes, Makes 12 servings


Oil spray

4 scallions, minced

2 carrots, shredded

1/2 red pepper, minced

1/2 zucchini, shredded

14 egg whites

4 whole eggs

1/2 tsp basil

1/4 tsp oregano

1/2 tomato diced (optional)

Dash sea salt and pepper


Preheat oven to 375°F. Coat a 12-muffin tin with a little oil to prevent sticking.

Combine vegetables in a big bowl. Fill each muffin tin 2/3 full with vegetables.

Whisk eggs and seasonings in a large mixing bowl.

Use a 1/3-cup measuring cup to scoop egg mixture and pour slowly into each muffin tin. Egg mixture should fill tin the rest of the way. Bake 30 minutes or until muffins have risen and are slightly browned.

Macros per serving:

Calories: 56

Protein: 7 g

Fats: 2 g,

Carbohydrates: 3 g,

STORAGE TIP: Muffins will keep up to one week in the refrigerator or can be frozen. If freezing, allow to thaw in the refrigerator overnight.

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Protein Whoopie Pies

Got a sweet tooth figure girl?

Here is a guilt-free recipe I got from Cheryl Davis, IFBB Figure Pro. It’s loaded with protein and chocolaty goodness!

Whoopie Pies


1 scoop of chocolate ultimate muscle protein (UMP)

1/2 tsp bking powder

1/2 tsp vanilla extract
1/3 cup apple sauce or 1/2 large banana (I used Natural Motts Applesauce)
2 tbsp sugar free & fat free cool whip
Preheat oven to 350. Mix protein powder, baking powder, vanilla extract, and apple sauce/banana in a bowl.  Slowly stir in water until you get somewhat thinner consistency of cookie dough.  Spray a baking sheet with oil spray.  Pour 2-3″ round amounts of the mix onto the tray and bake for 5-7 minutes.  Let cool 5 minutes.
Add fat free cool whip in between the two “cake” pieces, put in the fridge for 10 mins or enjoy instantly!
Nutritional Information:
Servings: 1
Calories 174,  18g carbs, 20g protein, 4g fat, 2g sugar, 2g fiber