Watermelon: The Simple, Sweet, and Smart Fuel for Your Workouts

Posted on March 14, 2025 by Jennifer FIsher

Try these effective core exercises that will strengthen your abs, obliques, back and more. The fun part is using a mini personal watermelon -- and then eating it afterward!

This post is sponsored by National Watermelon Promotion Board / Watermelon.org

When it comes to fueling for workouts, the options can seem overwhelming. Rows of sports drinks, energy gels, and recovery powders line store shelves, each with a long list of ingredients you can barely pronounce. But what if fueling your body didn’t have to be so complicated? What if you could keep it simple and sweet with a single ingredient? Say hello to watermelon!

1. No Weird Ingredients—Just One Simple Superfood

Many sports nutrition products contain a blend of sugars, electrolytes, and amino acids designed to help athletes perform their best. But why reach for something processed when nature has already provided a perfect alternative? Watermelon is a clean, unprocessed fuel source packed with naturally occurring carbohydrates for energy, electrolytes for hydration, and even potassium (6%) for muscle support. No artificial flavors, no preservatives—just one delicious, wholesome ingredient – WATERMELON!

2. Hydration You Can Eat (or Drink!)

Hydration is key for any workout, and while sports drinks claim to keep you going, many come loaded with artificial additives. Watermelon, on the other hand, is over 92% water, making it a naturally hydrating choice that also provides essential nutrients. For watermelon hydration, you can munch on fresh slices (plain or sprinkled with these amazing, simple seasonings), blend it into a refreshing juice, or freeze it into hydrating ice pops for post-workout cool-downs. No matter how you enjoy it, watermelon keeps you hydrated while satisfying your taste buds.

About to share watermelon with my Cross friends - Jennifer Fisher, thefitfork.com — About to enjoy the fruits of our efforts! Sharing watermelon with my Cross friends

3. Nutrient-Packed for Performance, Recovery & Wellness

Beyond hydration, watermelon is a nutritional powerhouse for active lifestyles. It provides:

Vitamin C – Supports immune function and tissue repair
Potassium – Helps with muscle function and electrolyte balance
L-citrulline – A natural amino acid that may reduce muscle soreness and enhance endurance
Antioxidants – Such as lycopene, which combats oxidative stress from intense exercise

4. Affordable & Accessible for Any Training Diet

One of the best things about watermelon? It won’t break the bank. Compared to pricey sports nutrition products, watermelon is affordable and accessible to most everyone. In fact, it’s the most affordable fruits in the produce aisle, ounce for ounce. I love this budget-friendly way to fuel my body with clean, whole-food nutrition. Plus, it’s widely available most of the year-round (plus, you can freeze watermelon juice and/or watermelon chunks in off season), so you can always count on it for pre- or post-workout fuel.

5. Eat It, Drink It—Even Lift It!

Not only can you eat and drink watermelon, but you can also use it as a fun equipment for your workout! A whole watermelon makes a great stand-in for weights—try watermelon fitness doing exercises like squats, Russian twists, or overhead presses for a playful and effective workout (check out this Core Watermelon Workout with a watermelon). Whether you’re fueling up before exercise, recovering after a tough session, or getting creative with your training, watermelon has got you covered.

The Bottom Line: Keep It Simple & Sweet (K-I-S-S)

When choosing workout fuel, there’s no need to overcomplicate things. Watermelon provides natural energy, hydration, and key nutrients—all in one tasty, refreshing package. So, skip the artificial stuff and fuel your fitness journey the simple, sweet way. Hurray, watermelon fuel for workouts!

Chocolate Cottage Cheese Protein Banana Bread – A Better-for-You Treat!

Posted on March 9, 2025 by Jennifer FIsher

If you love banana bread but want to level up the nutrition while keeping all the indulgent flavor, this Chocolate Cottage Cheese Protein Banana Bread is a must-try! Packed with 21g of protein per slice, naturally sweetened with ripe bananas, and free of added sugar, it’s the perfect option for breakfast, a post-workout snack, or even a healthier dessert.

Why You’ll Love This Cottage Cheese Banana Bread

High-Protein Banana Bread – Thanks to cottage cheese, chocolate protein powder and eggs, each slice delivers a satisfying protein boost.
No Added Sugar – Using very ripe bananas provides natural sweetness, so there’s no need for extra sugar. Plus, most chocolate protein powders are also alternatively sweetened.
Versatile & Delicious – Enjoy it warm with a spread of nut butter, plain and cold as a grab-and-go snack, or even topped with a dollop of Greek yogurt for extra creaminess.
Easy to Make & Store – Keeps well in the fridge for up to 5 days or freeze individual slices for 3-6 months for a quick treat anytime!

Ingredient & Pan Tips

Bananas – The riper, the better! Overripe bananas bring out the best natural sweetness.
Protein Powder – Use your favorite whey-based chocolate protein powder for the best texture and flavor.
Flour Options – This recipe works best with all-purpose flour or a gluten-free baking blend. Avoid using almond or coconut flour, as they will significantly alter the texture and the recipe, as written, will not turn out well.
Cottage Cheese – Adds richness, moisture, and an extra protein punch without making the bread heavy. I used full-fat, but 2% will work also. Avoid zero-fat cottage cheese in this recipe.
Toppings – Customize with chopped nuts, chocolate chips, or even a sprinkle of sea salt for extra flavor.
Pan – use a standard 9.5″ x 5″ loaf pan coated with cooking spray for best results. I have not tested yet, but I *think* that would could also make into muffins (fill cups 2/3 high) and reduce baking time to about 25 minutes.

Storage Tips

Refrigerate: Wrap the chocolate protein loaf tightly and store in the fridge for up to 5 days.
Freeze for Later: Slice, wrap individual pieces, and store in a zip-top freezer bag for 3-6 months. Just thaw overnight or pop in the microwave for a warm, healthy banana bread snack!

Baking up a loaf of this Chocolate Cottage Cheese Protein Banana Bread is the perfect way to enjoy a treat that’s both delicious and nutritious. Try it out and let me know how it goes!

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Chocolate Cottage Cheese Protein Banana Bread

Prep Time

10 mins

Cook Time

45 mins

Total Time

55 mins

This Chocolate Cottage CheeseProtein Banana Bread is next level, I actually outdid myself! Key ingredientsinclude very ripe bananas, chocolate protein powder and cottage cheese. Sprinkledwith some yummy toppings and baked, makes a big ole loaf, that’s great forbreakfast dessert or snack. Smells sooo good, such a treat, No added sugar and21g protein per slice!

Course: Breakfast, Dessert, Snack

Keyword: banana, chocolate, cottage cheese, protein powder

Servings: 8 slices

Calories: 285 kcal

Ingredients

0.25 cup Low Fat Milk
1.00 cup Cottage Cheese
2 large eggs
0.25 cup Olive Oil
1 Mashed Banana (very ripe) about 2 medium (or 10 oz peeled)
116 grams Whey Chocolate Brownie Protein Powder (about 4 scoops OR 1 1/3 cup)
1 cup All-purpose flour or cup-for-cup equivalent gluten-free baking blend
2 Tbsp Cocoa powder
0.50 tsp salt Salt
1 tsp Baking powder
Cooking spray
Toppings:
2 Tbsp 14 g, Sugar Free Chocolate Chips
2 Tbsp Sliced Almonds

Instructions

In blender, pulse together milk, cottage cheese, eggs, olive oil, and mashed banana until smooth.
In large bowl, toss whisk together dry ingredients including protein powder, flour, cocoa powder, salt and baking powder.
Mix went ingredients into dry and use spatula to combine.
Spray standard loaf pan with cooking spray.
Pour in batter and top with mini chocolate chips and sliced almonds.
Bake for about 40 – 50 minutes or until toothpick pulls mostly clean from center.
Let cool in pan on cooling rack for 10-15 minutes before slicing into 8 pieces. Store leftovers in fridge for up to 5 days, or freeze.

Recipe Notes

Beef Breakfast Burrito Muffins

Posted on March 6, 2025 by Jennifer FIsher

Who says burritos are just for lunch or dinner? These Beef Breakfast Burrito Muffins are one of those viral recipes that stand up to the showiness—so easy, so delicious, and perfect for any meal of the day! These high-protein breakfast muffins are made with low-carb tortillas, leftover taco meat, and fluffy scrambled eggs, delivering a healthy breakfast meal prep option that’s satisfying and nutritious. 🌯✨

Why You’ll Love These Burrito Muffins

Make-Ahead Convenience – These easy meal prep breakfast muffins can be baked in advance and stored in the fridge or freezer for a quick, protein-packed bite anytime.
High-Protein, Low-Carb – Each muffin is loaded with 20g of protein and only 3g net carbs, making it an excellent low-carb breakfast idea for busy mornings.
Customizable & Fun to Make – Swap in your favorite cheese, go all-veggie, or use bacon instead of beef to create keto-friendly breakfast muffins tailored to your taste.

Simple Wholesome Ingredients & Big Flavor: The base of these muffins starts with low-carb tortillas (you can actually use any type of tortilla), forming a pinwheel-like layer inside the muffin tin with crispy edges. The filling is a satisfying mix of eggs, salsa, cheese, and leftover taco meat—though you can use any type of salsa, cheese, protein (or veggie substitute). These gluten-free breakfast muffins are easy to adapt with the ingredients that you prefer.

Fun to Make: Assembling these pinwheel tortilla egg muffins is fun! You simply roll up the tortillas and snip them with kitchen shears to create pinwheel-like spirals, which you nestle into the 6-count jumbo muffin tin* before pouring in the filling. It’s a simple hack that makes this breakfast idea look amazing while ensuring every bite has the perfect balance of texture and flavor. These tortilla egg muffins are super yummy and super clever!

* I’m recommending this silicone muffin pan because I think the muffins will pop out easier!

Perfect for Meal Prep: These burrito muffins aren’t just for breakfast—they make a great snack, lunch, or post-workout meal too. Pair with avocado, hot sauce, or a dollop of Greek yogurt for even more flavor. If you love high-protein meal prep, these are a must-try and a fabulous keto breakfast idea.

Trust me, once you try them, you’ll want to keep a batch on hand at all times! Have fun customizing and enjoy these tasty, protein-packed breakfast muffins. 😋

Beef Breakfast Burrito Muffins

Prep Time

10 mins

Cook Time

25 mins

Total Time

36 mins

This protein-backed breakfast idea is so good, so easy, and perfect for any meal of the day! Low-carb tortillas form the base, filled with eggs, salsa, cheese, and leftover taco meat. Bake and enjoy! Each big ole muffin has 216 cal, 3g net carb, 14g fat, 20g protein.

Course: Breakfast, brunch

Keyword: eggs, high protein, keto

Servings: 6 servings

Calories: 216 kcal

Ingredients

4 low-carb tortilla wraps 7”-8” diameter
12 eggs
½ can Rotel drained (or ½ cup salsa)
¼ tsp salt
½ tsp ground black pepper
2/3 cup shredded cheddar cheese divided
1/3 cup leftover taco meat ground beef or shredded
Cooking spray

Instructions

Preheat oven to 375.
Spray 6-ct jumbo muffin pan with baking spray.
Stack two tortillas together and roll them up. Use kitchen shears to cut in thirds, divide among 3 of the muffin tins and allow to unfurl a bit.
Repeat process with remaining two tortillas. In large jar or bowl, whisk/shake together 12 eggs, Rotel tomatoes (or salsa), salt, pepper and ½ of the cheese.
Distribute this mixture evenly among the six cups. S
prinkle with taco meat and remaining cheese.
Bake for about 25 minutes, or until set.
Let cool a few minutes in pan before removing and adding any taco toppings as desired (like avocado, sour cream, more salsa, etc).

Recipe Notes

Beef Breakfast Burrito Muffins: a protein-backed breakfast idea that is so good, so easy, and perfect for any meal of the day! Low-carb tortillas form the base, filled with eggs, salsa, cheese, and leftover taco meat. Bake and enjoy! Each big ole muffin has 216 cal, 3g net carb, 14g fat, 20g protein.

Chunky Monkey Giant Banana Protein Cookie

Posted on March 2, 2025 by Jennifer FIsher

When a craving for something sweet and satisfying hits, why settle for a sugar-laden treat that will leave you sluggish? Instead, say hello to the Chunky Monkey Giant Banana Protein Cookie—a single-serving, high-protein cookie recipe that satisfies without the guilt! Whether you need a post-workout protein snack, a healthier dessert, a bedtime snack, or even breakfast, this easy protein cookie delivers on taste and nutrition.

This isn’t just any cookie—it’s a gluten-free protein cookie, a healthy dessert alternative that’s both indulgent and nourishing. Instead of ending up with dozens of cookies tempting you for days, this recipe bakes up just one giant cookie, keeping portion control effortless. Plus, this cooking for one recipe is so easy to make that you can even bake it in a toaster oven recipe for a quick, no-fuss treat.

Nutritional Benefits for Your Active Lifestyle

Not only does this big banana cookie taste amazing, but it also boasts impressive macros that make it a smart choice for active lifestyles:

498 calories – A hearty and satisfying portion that keeps you full.
33g+ protein – Ideal for muscle recovery, metabolism support, and satiety.
10g dietary fiber – About 40% of your daily value, promoting digestion and gut health.
Balanced carbs and healthy fats – Provides steady energy without sugar crashes.

Smart Snack Anytime – Here’s Why!

Post-Workout Recovery: High protein from whey protein powder, peanut butter powder and egg content aids in muscle repair and growth.
Healthier Dessert Alternative: Sweet, satisfying, and nutrient-dense without the refined sugars, I used organic eryithritol but you can use another equivalent measure low-carb sweetener or even coconut sugar, cane sugar, ect (note, those will affect macros).
Bedtime Snack: Helps curb late-night cravings and keeps you full longer.
Breakfast On-the-Go: Wholesome ingredients give you the fuel to start your day right.

The Chunky Monkey name isn’t just for fun—this cookie is packed with classic banana, chocolate, and peanut butter flavors that make it irresistibly good. The natural sweetness of banana, the richness of dark chocolate, and the creaminess of peanut butter come together for a healthy post-workout snack that’s both delicious and nutritious. MIx-ins include sugar-free mini chocolate chips, chopped peanuts (or your nut of choice), broken bits of banana chips, and even diced fresh banana! I like to say, it’s chunky with deliciousness, not with guilt!

So next time you’re craving a cookie, whip up this giant protein cookie recipe and indulge with confidence. One cookie, endless satisfaction!

Chunky Monkey Giant Protein Cookie

Prep Time

7 mins

Cook Time

12 mins

cool

1 min

Total Time

20 mins

Chunked up with deliciousness, not guilt – the perfect post-workout snack, healthier dessert, bedtime snack – even breakfast! With 498 cal and more than 33g protein, it’s perfect for sharing. Also, bonus, gluten-free and 10g dietary fiber.

Course: Dessert, Snack

Keyword: banana, cookie, protein powder

Servings: 1

Calories: 498 kcal

Ingredients

¼ cup whey protein powder
2 Tbsp peanut butter powder like PbFit
2 Tbsp coconut flour
2 Tbsp erythritol sweetener or other approximate cup for cup sugar alternative, like a stevia baking blend — or use cane or coconut sugar, but will affect macros
1/8 tsp salt
¼ tsp baking powder
1 Tbsp butter melted
1 Tbsp egg white from carton
¼ small banana diced
2 tsp sugar-free chocolate chips
2 tsp chopped peanuts
2 tsp chopped banana chips

Instructions

Pre-heat oven or toaster oven to 350F.
In medium bowl, mix together protein powder, peanut butter powder, coconut flour, sugar substitute (erythritol), baking soda and salt until combined.
Stir in melted butter and egg white, stir until a sticky dough forms.
Mix in diced banana, gently. If needed add a bit more coconut flour (1 tsp. at a time) if it seems to wet.
Next stir in MOST (but not quite all) of the chunky ingredients (peanuts, chocolate chips, banana chips), reserving just a little extra for the topping.
Form dough into a ball and flatten into approximate ½” thickness onto a baking sheet. Pat the reserved toppings onto top of cookie.
Bake in preheated 350F oven or toaster oven for 11-13 minutes or until turning golden brown. Let cool on pan one minute, then enjoy!

Recipe Notes

Beef Stroganoff Soup: A Comforting Classic with a Better-for-You Twist

Posted on February 25, 2025 by Jennifer FIsher

Beef Stroganoff is a beloved classic, known for its creamy, savory goodness and tender bites of beef. But what if we turned this hearty dish into a soul-warming soup—one that delivers all the comforting flavors you love while incorporating some smarter ingredient swaps? My healthy beef stroganoff soup is exactly that: an umami-packed soup, protein-rich bowl of satisfaction with a few better-for-you modifications.

A Leaner, Yet Flavorful Take: To keep things on the lighter side without sacrificing taste, I opted for sirloin tips—a lean yet tender cut of beef that holds up beautifully in a simmering broth. This choice delivers the rich beefy flavor of traditional Stroganoff while keeping the fat content in check, making it a great high-protein soup recipe for any meal.

Smart Ingredient Swaps: Instead of using sour cream, I stirred in Greek yogurt to achieve that signature creamy tang while adding extra protein and gut-friendly probiotics. Greek yogurt not only enhances the soup’s luscious texture but also provides a nutritional boost, making this an excellent low-carb comfort food option.

Don’t Do Wine, Don’t Worry! A splash of balsamic vinegar in place of red wine works wonderfully. This little trick adds depth and complexity, mirroring the slightly acidic balance that wine brings to the dish while keeping the recipe accessible to more people.

Protein-Packed and Satisfying: Each serving of this easy beef stroganoff soup boasts an impressive 31 grams of protein per bowl, making it a fantastic option for fueling your day or recovering post-workout. The combination of lean beef, Greek yogurt, and a rich, savory broth ensures every spoonful is both nourishing and delicious.

Why You’ll Love This Soup

Comforting and hearty: All the cozy flavors of classic Beef Stroganoff in a warm, spoonable format.
Lighter yet satisfying: Smart swaps make this dish more nutrient-dense without compromising taste.
Easy to make: Perfect for a weeknight dinner or meal prep.
Packed with protein: A balanced meal that fuels your body and keeps you full longer.
Great for meal prep: This high-protein beef soup stores well and tastes even better the next day. When reheating, you may need to add a little extra beef broth as the noodles tend to soak up the liquids overnight in the fridge.

Whether you’re a longtime fan of Beef Stroganoff or just looking for a new soup to add to your rotation, this bowl of goodness is sure to hit the spot. Grab a spoon and dig in!

Beef Stroganoff Soup with Greek Yogurt

Prep Time

10 mins

Cook Time

45 mins

Total Time

55 mins

Turn a beloved classic into a nourishing, high-protein meal with this healthy beef stroganoff soup. Featuring lean sirloin tips, Greek yogurt for creaminess, and a splash of balsamic for depth, this umami-packed soup delivers all the comforting flavors you crave—without the heaviness. Each bowl boasts 31 grams of protein, making it a satisfying and nutritious option for meal prep or a cozy dinner. Dig into a warm, hearty dish that’s both delicious and better-for-you!

Course: dinner, entree soup, lunch

Cuisine: russian

Keyword: beef, greek yogurt, pasta, soup

Servings: 6 servings

Calories: 364 kcal

Ingredients

1 lb. beef sirloin steak cut into bite-size pieces
2 tsp. paprika
1 tsp. black pepper
2 Tbsp. olive oil divided
1 tsp. salt
12 oz. white or cremini mushrooms sliced (about 6 cups)
½ cup chopped white onion
2 Tbsp. minced garlic I used from jar
1 teaspoon thyme
2 Tbsp. balsamic vinegar
2 Tbsp. Worcestershire sauce
2 tsp. Dijon mustard
8 cups beef broth
6 oz. wide egg noodles about 3 cups, I used “No Yolks” brand
2 Tbsp. cornstarch
3/4 cup full-fat plain Greek yogurt

Instructions

Heat a large Dutch oven or stock pot over medium-high. Toss beef with paprika, pepper, 1 tablespoon of the oil, and 1 teaspoon of the salt in a medium bowl until evenly coated. Add beef to pot and cook until lightly browned on all sides, turning occasionally, about 6-8 minutes total. Transfer to a plate; set aside.
Leave crusty bits from beef and spices that form on the bottom of pan. Add remaining oil, heat to medium. Add mushrooms and onions, and saute for about 5 minutes, stirring occasionally, until browned. Next, stir in garlic and thyme and cook, stirring constantly, for another 1 minute.
Stir broth into pot, and bring to a boil over medium-high heat, scraping up any browned bits accumulated on bottom of pot. Add in Balsamic vinegar, Worcestershire, and mustard.
Next put cooked beef back into pot, along with any accumulated juices on plate.
Reduce heat to medium-low and gently simmer, uncovered, for about 30 minutes.
Add egg noodles. Simmer over medium-low, uncovered and stirring occasionally, until tender, about 8-10 minutes.
In a medium bowl, make a cornstarch slurry by whisking together the cornstarch with about 3 tablespoons of broth from the pot. Add Greek yogurt to this slurry bowl and then stir in another approximate 1 cup of broth from the pot, stirring until creamy and smooth.
Remove Dutch oven from heat and stir in the sour cream mixture to create a creamy thick base.

Recipe Notes