Olympic Chocolate Muffin Makeover – More Protein, Less Sugar

Posted on August 14, 2024 by Jennifer FIsher

The 2024 Paris Summer Olympics were memorable for many reasons—stunning performances, world records, and of course, the food that fueled the athletes. Among the buzz in the Olympic Village was a particular treat that athletes couldn’t get enough of: the chocolate muffins. These fudgy, ooey-gooey delights quickly became a hot commodity, with athletes scooping them up for breakfast, snacks, and even post-workout recovery.

But these weren’t just any muffins; they were more like decadent, personal-sized cakes, rich in flavor but also rich in less desirable nutrients. The original recipe, while delicious, wasn’t exactly the healthiest option with its higher fat and sugar content. That’s why I took on the challenge to give these muffins a makeover—because champions deserve a treat that’s not only indulgent but also supports their health goals.

This revamped version of the viral chocolate muffins is gluten-free, has less fat, less sugar, and a significant boost of protein, making them an ideal snack for anyone leading an active lifestyle. These muffins are literally food for champions, whether you’re competing at an elite level or just trying to stay fit and healthy.

With my single-serve version of the viral Olympic muffin is made quickly in a mug, you won’t have to sacrifice flavor for nutrition. This chocolate mug protein muffin retains the glorious, rich goodness that made them a hit among the world’s top athletes, but with a cleaner ingredient list that aligns with your fitness goals. Enjoy this gluten-free chocolate mug muffin as a guilt-free as part of your balanced diet, knowing you’re fueling your body like a true champion.

VIRAL OLYMPIC CHOCOLATE MUFFIN MAKEOVER DETAILS & TIPS:

Macros: 234 cal, 14g net car (24g total carb), 10g fat, 20g protein – please not that nutrition details will change based on specific brands of ingredients used or substitutions made.

Mug: Please use a microwave-safe, 16-ounce mug or similar-sized bowl. Love this vintage-style, embossed glass mug that I used in the photo – it even has a bamboo lid and cute serving spoon.

Flour: I really love Peanut Flour Blend as an alternative flour for baking – it gives recipes a light texture when making gluten-free recipes. It also offers 10g protein per serving and has significantly less fat than almond flour. If you want to make a substitution, I’d suggest oat flour in a 1:1 swap.

Chocolaty Center: Look for a no-added-sugar chocolate hazelnut spread, there are several brands out there I love, like ChocZero and the Choco Hazel from Good Good . Depending on your tastes, you can use a dark, milk or white chocolate center. And, if you’d rather add some fruity goodness, substitute no-added-sugar fruit preserves.

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Olympic Village Chocolate Muffin, but made better! 💪 These chocolate muffins went so viral, but – in reality they were more like a sugar-bomb cake. This version is made over to be gluten-free, have more protein (20g), less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!

Makeover Olympic Village Chocolate Protein Muffin

Prep Time

5 mins

Cook Time

2 mins

Total Time

7 mins

Makeover Olympic Village Chocolate Muffin, but better! 💪 These muffins went so viral, but – in reality they were more like a sugar-bomb cake. I worked the recipe over to have more protein, less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!

Course: Breakfast, Dessert, Snack, workout

Keyword: chocolate, cooking for one, high protein, muffin, mug cake, mug meal

Servings: 1 serving

Calories: 234 kcal

Ingredients

3 tbsp peanut baking blend flour or can sub oat flour*
2 tbsp chocolate whey protein powder
1 tbsp unsweetened cocoa powder
1 tbsp sugar-free sweeter with 1:1 measure ratio or can swap another granualted sweetener or sugar*
¼ tsp baking powder
1/4 cup unsweetened almond milk
2 Tbsp zero-fat Greek yogurt
3 tbsp sugar free mini chocolate chips
2 tsp sugar-free chocolate hazel nut spread
optional: sea salt flakes

Instructions

In 16-oz microwave-safe mug, stir together peanut flour blend, whey protein, cocoa powder, stevia, and baking soda.
Next, stir in almond milk and Greek yogurt, mixing just until a thick batter is formed. Stir in chocolate chips.
Microwave on HIGH for 90 seconds (or until center mostly set). Microwave in 10-second increments if it doesn’t look set yet.
Remove from microwave and mug muffin will sink down a bit, creating a small well in the center.
Add the chocolate hazelnut spread to center indention. Sprinkle with a tiny bit of salt on top.

Recipe Notes

*ingredient swaps will change macros

No Noodle Veggie Mug Lasagna for One: A Quick and Nutritious Meal

Posted on July 15, 2024 by Jennifer FIsher

Who isn’t looking for a quick, healthy, and delicious meal that can be whipped up in minutes? My Layered Veggie Mug Lasagna for One is the perfect, perfectly-portioned solution for those busy lunch hours or hectic evenings when you want to stick to your clean-eating goals and avoid take-out or lackluster packaged meal products.

The entire portion of this no-noodle veggie lasagna has amazing macros to fuel your day. Only 188 calories, 16g carbs, 6g fat and 21 g protein. The protein primarily comes from cottage cheese (2% milkfat) that makes an excellent cheesy, creamy swap for lasagnas signature ricotta cheese.

Also, this healthy comfort food dish replaces traditional lasagna noodles with thinly-sliced zucchini and packs in a variety of fresh veggies, offering a nutritious and satisfying meal. In addition to the zucchini, I used fresh spinach, button mushrooms and grape tomatoes – you can tweak this to suit your taste preferences (and what you might need to use up in your produce bin).

Why You’ll Love This Lasagna in a Mug Recipe:

Zucchini Noodles: Swap out carb-heavy pasta with thinly sliced zucchini, adding a delightful crunch and a boost of vitamins. The key for success here is to slice the zucchini very thinly (it cooks quicker) and also to pat it down to remove extra moisture before layering up you mug (this helps prevent watery lasagna).
Protein-Packed: As mentioned above, using cottage cheese (I recommend 2%, not 0% milkfat) instead of ricotta provides more protein and less fat, making it a healthier option.
Quick and Easy: Assemble your lasagna in a 16-ounce mug (wider mug a better option than tall and skinny) and microwave it in minutes. It’s perfect for a speedy lunch or dinner.
Portion-Controlled: This single-serving recipe ensures you have the right portion size, helping you stay on track with your dietary goals.
Meal Prep Friendly: You can prepare your mug lasagna ahead of time and store it in the fridge for up to a couple of days. Consider doubling or tripling the batch into multiple mugs. Just heat and eat when you’re ready!

This layered veggie mug lasagna is a game-changer for busy days when you need a wholesome meal without the hassle. Enjoy the convenience and taste of this delightful dish, perfect for anyone looking to eat healthily without spending hours in the kitchen.

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This single portion lasagna made in a mug for one is a quick, nutrition and delicious meal that is ready in minutes. A perfectly portioned, high-protein and lower carb solution for your busy lunch hour or a hectic evening. Easy to meal prep ahead and then heat and eat when ready. Gluten free and vegetarian.

No-Noodle Layered Veggie Mug Lasagna for One

Prep Time

7 mins

Cook Time

3 mins

Total Time

10 mins

This single portion lasagna made in a mug for one is a quick, nutrition and delicious meal that is ready in minutes. A perfectly portioned, high-protein and lower carb solution for your busy lunch hour or a hectic evening. Easy to meal prep ahead and then heat and eat when ready. Gluten free and vegetarian.

Course: dinner, lunch

Cuisine: Italian, low carb, vegetarian

Keyword: lasagna, mug meal, single portion

Servings: 1 serving

Calories: 188 kcal

Ingredients

3 ounces zucchini sliced into very thin discs
½ cup 2% cottage cheese
½ tsp Italian seasoning
½ tsp garlic powder
2/3 cup chopped fresh spinach
¼ cup marinara sauce
3 small button mushrooms sliced thin
5 grape tomatoes chopped
2 tbsp shredded mozzarella
Optional: chopped fresh basil

Instructions

Take sliced zucchini and blot with paper towel to remove any excess moisture. Set aside.
Mix Italian seasoning and garlic powder into cottage cheese until combined.
In minimum 16-ounce mug (wider better than tall and skinny mug), layer 1/3 of zucchini slices in bottom. Top with about 3 tbsp cottage cheese mixture, spread to cover zucchini. Next add half of spinach to this layer. Then sliced mushrooms and about 2 tbsp marinara.
Add another layer of zucchini (another 1/3 portion) and top with 3 tbsp cottage cheese mixture, then more mushrooms and marinara
Top with zucchini one last time, using up remainder, and top with the remaining cottage cheese. Sprinkle with shredded mozzarella and top with tomatoes.
Microwave on high for 1 minute, then let rest 15 seconds. Microwave 1 more minute (or until hot and bubbling through, then let rest for 1 minute before eating. Top with fresh basil if desired.

Recipe Notes

Almond Butter Protein Cookies | 3-Ingredient Low Carb Treat

Posted on July 7, 2024 by Jennifer FIsher

Today I’m snacking on Almond Butter Protein Cookies, so tasty and a smart treat that supports a low-carb, high protein and/or gluten-free lifestyle.

Almond Butter Protein Cookies are a smart little snack or healthy treat that supports a low-carb, high protein and/or gluten-free lifestyle. 96 calories, 2g net carb and 6g protein each.

Only 3 ingredients in the actual cookie – a natural-style almond butter, eggs, and whey protein powder. The chocolate drizzle on top is optional, the cookies deliver plenty of yumminess unadorned.

Each cookie has 96 calories and 5 grams of protein each, 2g net carb, 8g fat and 5g protein. Please note though, that the exact brand of whey protein powder used could alter the macros a little up or down.

TIPS FOR MAKING PROTEIN ALMOND BUTTER COOKIES

Almond Butter: Use an all-natural almond butter what has a “drippy” consistency. Almonds should be the only ingredient (or maybe a little salt too). With these types of nut butters, as I’m sure you know, you’ll need to stir the oil back into the jar before measuring out. While this is a recipe using almond butter, you COULD substitute all-natural peanut butter, cashew- butter, etc.

Baking Prep: You don’t need to oil/spray/grease the pan for this recipe, the dough itself is quite oily from the nut butter. However, I recommend preparing your baking sheet with a silicone baking mat or parchment paper to ensure a no-stick result and easier clean up.

Extras: The nutty richness of almond butter and light sweetness from the protein powder are enough alone to make these cookies taste great, but toppings can be fun too. I have the instructions for a chocolate drizzle (made with sugar-free chocolate chips and coconut oil) on the recipe card, but other good ideas to elevate these low carb cookies including dusting with cinnamon or lightly press another topping (like sprinkles, chopped nuts, mini chocolate chips) into the top of the cooking before baking.

Post contains Amazon affiliate links. Visit my Amazon store for more products I love to use in my recipes.

1 from 1 vote

Almond Butter Protein Cookies

Prep Time

8 mins

Cook Time

12 mins

Total Time

20 mins

Almond Butter Protein Cookies are a smart little snack or healthy treat that supports a low-carb, high protein and/or gluten-free lifestyle. 96 calories, 2g net carb and 6g protein each.

Course: cookies, Dessert, snacks

Cuisine: American

Keyword: almond butter, protein powder

Servings: 30 cookies

Calories: 96 kcal

Ingredients

1 cup whey vanilla protein powder
1 ½ cup natural almond butter smooth
3 extra large eggs

Optional Chocolate Drizzle:

¼ cup sugar-free chocolate chips
1 teaspoon coconut oil

Instructions

Preheat oven to 350F.
Line a baking sheet with parchment paper or silicone baking mat
Combine ingredients in a large mixing bowl and stir until combined and a thick dough formed.
Scoop about 1 tablespoons of cookie dough and roll it into a ball using your hands. Place the balls on baking sheet, spaced out.
Flatten the dough balls into an approximate 2” diameter with the back of a glass or a fork.
Bake for approximately 12 minutes, or until edges turning golden brown.
Remove from the oven, let cook on baking sheet for 2 minutes. The transfer to a tray lined with paper towel for the remainder of the cooling and to help absorb any excess almond oils.
Optional chocolate drizzle: After cookies have cooled, heat chocolate chips and coconut oil in small microwave-safe bowl. Heat for 30 seconds and then stir. Return to microwave and heat in 10 second increments, stirring between, until smooth and glossy. Using spoon, drizzle onto cooled cookies. Place try in the fridge for 5 minutes to help set.

Recipe Notes

Salsa Cottage Cheese Hummus – High Protein Snack

Posted on June 27, 2024 by Jennifer FIsher

Clean up your snacking game with my cottage cheese salsa hummus – it’s high in protein and lower in fat and carbs than traditional hummus.

Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

I still keep the traditional ingredient of chickpeas (aka garbanzo beans), but then I also add some reduced-fat cottage cheese which eliminates the need for olive oil or tahini. You get more protein and less fat, yet still lots of taste – thanks to the salsa of your choice.

Customize this hummus with your go-to salsa – it could be traditional salsa, salsa rojo, salsa verde, or whatever else tickles your tastebuds.

I used Gilly Loco Salsa (the Salsa Rojo) and their delicious tortilla chips that are non-GMO and cooked in coconut oil to be better for you.

Making this salsa hummus cottage cheese may be one of the easiest things you’ve ever done – there are only four ingredients and no cooking. You’ll want to put it in your “what to bring to the party or potluck” rotation this summer and all year long.

TIPS FOR MAKING COTTAGE CHEESE SALSA HUMMUS

I used reduced-fat cottage cheese, but you may substitute full-fat for an even richer outcome.
Again, use the salsa of your choice – mild, medium, hot, red, green, garlicky, you name it!
I find a smaller, personal-sized blender works best for this cottage cheese dip – I have used this inexpensive blender daily and it has held up! Adding the salsa as the first ingredient keeps everything mixing up well from the bottom of the blender. You may need to scrape down the sides a bit to ensure smoothness.
For the full salsa madness effect, add more on top. I made the circular pattern by dragging a spoon through the hummus to make a channel.
Cover leftovers and keep for up to 5 days in the fridge.
This cold cottage cheese dip is also delicious warm! Just pop in the microwave for a minute, stop to stir, and heat again as needed. Warmed up this salsa cottage cheese hummus also makes a protein-packed filling for quesadillas, burritos – or even tossed with pasta or stuffed into a baked potato.

Salsa Cottage Cheese Hummus – Easy & Healthy

Prep Time

5 mins

Total Time

5 mins

Clean up your snacking game with Cottage Cheese Hummus– a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heatedas a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

Course: appetizers, Snack

Cuisine: high protein, Mediterranean, vegetarian

Keyword: cottage cheese, fish, black cod, sablefish, merken, spicy, tangerine, 20 minute, salsa

Servings: 6 servings

Calories: 85 kcal

Ingredients

1/2 cup salsa plus more for garnish, I used Gilly’s Loco Salsa Rosa
3/4 cup 2% cottage cheese can substitute full fat, but 0-fat not recommended
1 15- oz can cooked chickpeas drained and rinsed
2 tsp lemon or lime juice

Instructions

To blender, add salsa, cottage cheese, chickpeas and lemon/lime juice in that order (for best blending).
Blend for a minute or so, scraping down the sides with a spatula ass needed, until creamy and smooth.
Transfer mixture to a serving dish and smooth the top, making circular grooves to hold the salsa garnish. Use a spoon to drizzle on a couple more tablespoons of salsa.
Add any additional toppings, as desired, such as fresh herbs, seeds/nuts, olive oil, etc. Serve with Gilly’s Loco tortilla chips. May also use as a heated filling or sauce by microwaving for a few minutes and adding to burritos, quesadillas, or tossing with pasta, etc.

Recipe Notes

Makes 6 servings: 85 calories per serving, 2g fat, 7g net carb (4g fiber), 7g protein

Two Dozen Delicious, Protein-Packed Recipes That Use Cottage Cheese

Posted on June 20, 2024 by Jennifer FIsher

Dig into these 24 delicious recipes that highlight cottage cheese as the secret ingredient to add a protein-packed punch to every meal. From energizing breakfasts to satisfying lunches, hearty dinners, and tasty snacks, these recipes with cottage cheese are designed to make incorporating this surprisingly versatile ingredient into your diet both easy and enjoyable – even for those who maybe once though they didn’t care for this nutrient dense dairy product.

Cottage cheese is the OG of fit foods, so nutrient dense with calcium, b12, phosporus and 25g protein in a cup. Check out these 24 crave-worthy, protein-packed, completely elevated cottage cheese recipes to fuel your active lifestyle - from cottage cheese queso, pizza crusts and stuffed zucchini to cheesecake cups, crepes, and waffles. Great healthy meal inspo for breakfast, lunch, dinner and snacks / treats!

A favorite among health enthusiasts and foodies alike, cottage cheese has a mild flavor and creamy texture, it can easily be incorporated into a variety of dishes, from savory to sweet. Rich in essential nutrients like calcium, vitamin B12, and phosphorus, cottage cheese supports bone health, muscle function, and overall wellness.

Most of these recipes are gluten-free, sugar-free and lower carb where they can be, with a few exceptions – and can be modified to suit your dietary preferences. I hope you enjoy this mini recipes with cottage cheese cookbook!

Dinners and Lunches that Satisfy with Cottage Cheese

Put your trust in this crust for pizza night! A low-carb, high-protein, gluten-free pizza crust that tastes amazing and holds up to the toppings of your choice. Recipe makes two personal-sized crusts, each with 163 cal, 14g carb (4 net carb), 5g fat and 18g protein.

3-Ingredient Cottage Cheese Pizza Crust: The crust made low carb with cottage cheese, coconut flour and flax meal for extra texture and fiber. Gluten-free, lower carb and ready to be topped with your favorite ingredients.

Make an easy vegetarian dinner easy and earn cheers of “yum” from the family with this easy no-boil pasta bake that uses a jar of alfredo sauce, dry pasta, veggies and a little cottage cheese for extra protein.

Easy Cottage Cheese Alfredo No-Boil Pasta Bake: A family favorite and easy to make! Less fat, more protein than typical alfredo sauce.

Easy Veggie Enchiladas with Hatch Green Chile and Spinach Sauce offer loads of vegetables and a surprising amount of protein thanks to cottage cheese blended smooth. In fact, each enchilada has about of protein! Sauce is prepared in blender, and the casserole bakes up for 20 to 30 minutes in oven until bubbling! Great for make-ahead weeknight meals.

Cottage Cheese Veggie Enchiladas with Green Chile Spinach Sauce: Flex up your Tex-Mex night with this vegetarian enchilada dish that is flavorful and mildly spicy.

spinach and cottage cheese gnudi, an easy vegetarian pasta dish

Cottage Cheese Gnudis Florentine (Naked Spinich Ravioli): A clever and fun vegetarian dinner idea. Basically, gnudies are little dumplings — I made mine with gluten-free flour and cottage cheese.

Quick, easy, delicious and nutritious, these cheesy, saucy stuffed zucchini boats will remind you of a mushroom pizza - -but without the crust, so lower calorie, lower carb and gluten-free. A great way to use up a bumper crop of squash!

Cheesy Mushroom Pizza Stuffed Zucchini Boats – Zucchini boats are smart way to use up the squash of summer. A vegetarian recipe pumped up with extra protein thanks to cottage cheese. I love mushroom pizza, but you can top however you like.

Appetizer Dips Made Over with Cottage Cheese

Lower in fat, but still ooey-gooey, this high protein green chili queso features blended cottage cheese as the hero. Simple to make in the microwave, only 4 ingredients – delicious and nutritious! 100 calories per serving with 11g protein. A healthy appetizer or topping for your Mexican-inspired meal.

Cottage Cheese Queso with Green Chiles: Enjoy ooey-gooey queso with no guilt. This cottage cheese questo recipes is a makeover of everyone’s favorite hot cheese dip made from that mystery block of cheese — much more nutrient dense and the real deal!

Better-for-You Artichoke and Green Chile Dip with Cottage Cheese is a comforting snack and party appetizer, perfect for football season, the holiday season and upcoming get-togethers.

Artichoke Green Chile Dip with Cottage Cheese: Guaranteed to be gone lickity-split at your next party, pot luck or patio gathering.

Sweet & Savory Breakfasts with Cottage Cheese

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Matcha Protein Waffles with Cottage Cheese make a yummy, protein-packed option for mornings when you need a little pick-me-up. Load up with your favorite toppings, or take unadorned on the go — they are lightly sweet, so no syrup needed!

Chicken Egg Bake: This hearty but well-balanced breakfast bake is also perfect for brunch, lunch and a light dinner! Gluten free, lower carb -- 21g protein for long-lasting energy. Great for a crowd, or meal prep and freeze in single-serve portions to reheat later.

Cheesy Hatch Green Chile Chicken Egg Bake: Eggs, cottage cheese, and browned ground chicken breast make a hearty, healthy breakfast to fill up the family. Also, great for meal prep — you can freeze in individual portions for busy mornings.

Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.

Make-Ahead Blueberry Cheesecake Baked Oats: Whole grain goodness sweetened up with berries and some cottage cheese for protein balance.

Peanut Butter Protein Crepes with raspberries | low carb and gluten free

4-Ingredient Low Carb Crepes: These delicate crepes are supringly easy to make and gluten-free. Nearly 5g grams protein and only 61 cal per each plain crepe — fill them up how you like, sweet or savory.

You don't need a bumper crop of fresh berries to enjoy these easy strawberry cottage cheese protein waffles that are also pumped up with cottage cheese and protein powder. Idea for protein-packed mornings and meal-prep!

Strawberry Cottage Cheese Waffles: Cottage Cheese, strawberry protein powder . . . and strawberries on top make this a delight for berry lovers.

Basic Recipes Cottage Cheese Protein Waffles Easy, amazing and fantastic macros, these little waffles are actually anything but basic in the taste and texture category — I just called them basic because they make a great foundation for all your toppings of choice!

Mindful Sweet Treats and Cottage Cheese Desserts

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

Banana “Pudding” with Cottage Cheese is a flavorful walk down memory land (at least, if you you’re like me and remember your grandmother’s signature dessert with nostalgic fondness. This version is kept low carb, high protein thanks to blended smooth cottage cheese.

This no added sugar cheesecake dessert features cottage cheese and collagen blended until creamy -- sugar free chocolate chips and strawberries put this no-bake, no crust, lower carb, single-serve recipes over the top.

Sugar Free Chocolate Chip Cottage Cheese Cheesecake I’m just here for the chocolate chips, creamy filling and strawberries. The fact it is nutrient dense and protein packed is a bonus!

Individual Boston Cream Protein “Pies”: There is just something so satisfying about breaking into that hard shell made from melted sugar-free chocolate chips. Pumped up with cottage cheese and a gluten-free crust, this little treat is worth sharing (that’s why the recipes makes 2 servings!)

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert. Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber! For more clean eating recipes, visit thefitfork.com

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble could work equally well for breakfast or dessert! I keep canned pumpkin in my pantry so I can make year-round.

Mocha Cappuccino Protein Cheesecake Brownie: Yes, these are brownies — I just happened to cook in a round pan to make fancy!

Personal-sized No-Bake Cottage Cheese Cheesecake Cups

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.

No-bake Mango Protein Cheesecake – A tropical hug in a mug — or a little bowl or mason jar, if you prefer. This is an easy way to boost your calcium, protein and fiber. Macros on point to eat for breafast, too!