How to make a protein bomb sandwich

I’m a huge fan of making a protein bomb sandwich several times a week cause cooking isn’t my thing.  I go through phases where I can enjoy the kitchen but more often than not, I’m looking for ways to stay the hell out of it.

#ProteinBomb Sandwiches are one of the ways I survive a busy week or weekend, cause it’s easy, portable, and protein packed which means it’s going to keep my physique goals consistent.

I’ll be sending out my favorite 4 recipes to my newsletter (SweatUnfiltered) tomorrow so if you want them make sure to click here:  

With that said, the whole idea behind this post is to make you less dependent on a set recipe and more in tune with the framework or formula so you are better able to satisfy the particular flavors you are wanting on any given day.

I can constantly come up with new protein bomb sandwiches because I never limit myself to a recipe… I’m working w/ a formula…

 here’s the #proteinbomb formula:



Continue reading “How to make a protein bomb sandwich”

Portable, Practical, Higher Protein Mix and Match Snacks

I’ve been getting tons of questions about snacks lately so I wanted to start off your week with a simple way to automate your snack time decision making.  Yes… I said “automate”… in other words let’s IMPLEMENT a process that will require virtually NO THINKING from you.

You are busy enough as it is and work out too hard to go long hours without nourishment!


Before we go into things though, you have to recognize that, possibly, snack time is a particularly hard time for you to manage because those in between meal hours carry some real social baggage.

For example, it is totally normal to sit down, break out a plate, fork, and maybe even a knife at breakfast, lunch, and dinner and that alone makes our protein choices (critical in fat loss) much greater.  Snack time…is a whole different ball game!!!

  •  We are usually multi-tasking like crazy at snack hours! Finishing emails, projects, picking up the kids etc.  Time never seems to be on our side here.
  • Snack hours are also prime time meeting and appointment hours!!  Who wants to break out a tuna packet then?  Time for boiled eggs?? Nope!

Being unprepared and fasting for too many hours is the #1 reason many folks binge at night.  For lasting fat loss, we have to eliminate that!

So here’s is my Snack Time Mix and Match Process.

  1.  Take into serious consideration your work and life schedule between the hours of 10-2 and 3-5?  Based on that…
  2. Pick/Buy at least one item from each of the 3 categories below that would allow you to eat freely based on the social guidelines that surround you.

Carb:         Rice cake                 Apple, berries, 1/2 banana                     3oz Sweet Potato                   Nut thins                            Wasa Crackers

Protein:   Protein Powder      4-5oz meat or deli meat                         Cottage Cheese                      Fage Greek Yogurt             Turkey Jerky          Smoked Salmon

Fat:             TB Nut butter         Avocado                                                   Cheese                                    Coconut Oil                          Nuts mix

When buying snack foods, I always opt for convenience rather than deals.  Remember, you are paying slightly more for convenience, portability, and automation!!!!  That’s huge in terms of helping you stay consistent.  Totally worth the pennies guys!!

That means yogurts, nut butters, nuts, cottage cheese, and avocado all get bought in individual packets whenever possible.


I’ve got a  10a.m. or 3 pm meeting every Tuesday?  How do I prepare for that?  

Carb:  apple     Protein:  Powder     Fat:  nut mix

Saturday errands around town?  Starving in car line? Pack a spoon and…

Carb:  1/2 banana      Protein:  Cottage Cheese     Fat:  Nuts

Over scheduled on Thursdays so what can I prep and eat in 5 minutes!  

Carb:  Rice cake     Protein:  Deli Meat/smoked salmon       Fat:  Avocado


I hope this helps!  Please remember that through your super hectic life it is more important for you to nourish yourself than for you to dismiss a meal.  It matters in terms of fat loss, but it’s just as important for your moods, productivity, and efficiency in your work and family life!

Be good to your body!

Remember, that although I give a ton of FREE content away on this blog, I actually get even deeper with my inner circle, Sweat Unfiltered.  Join FREE.  I email, once a week.




Protein Pancake Recipe

In last week’s blog, I emphasized the importance that balancing your kitchen personality has with keeping you consistent.  If you didn’t read it, start there.

In the spirit of my 3 #nonNegotiables in the kitchen, quickness, simplicity, and portability here is the exact Protein Pancake Recipe I’ve been using for several weeks so that I’m both fueled and satisfied.  I definitely eat this for breakfast but also anytime of day.  Depending on my workout, this keeps me fueled and happy for the next 2-3 hours.


Protein Pancake Recipe (1 serving)

Calories: 221.5

Protein: 24.6

Carbs: 20.2

Fats: 4.9


3/4 c egg whites

3 oz baked sweet potato

10 raw almonds

1 dash cinnamon

1/2 packet stevia

Step 1:  Put all ingredients in Vitamixer, food processor, or Cusinart Blend Stick and blend until mixture is smooth.

Step 2:  Spray iron skillet w/ olive oil on medium low heat and wait until thoroughly heated.

Step 3:  Pour mixture and leave it alone until it’s almost solid.

****Because these pancakes do not have any sort of flour or grain you will need to wait a bit longer than your typical pancakes!!  These will fall apart much more easily if you try to flip them too soon.

Step 4:  Flip it, cook another 1-2 minutes.

Either eat it immediately or put it in a glass container and head out the door!

Clearly, if I was in the Chopped Kitchen I’d be immediately escorted out of the building with my lackluster technique and presentation.  However, my goal in the kitchen isn’t to impress.  I want to enjoy a balanced meal, feed the lean muscle, keep my blood sugar steady so I don’t binge, not think about food for another 3 hours, so I can take care of the stuff that I am willing to spend a lot of time on…my family, Sweat, and my workouts.  #sorrynotsorry #realmomshit