Laura Lee B Fitness + Lifestyle Coaching

New Recipe 🥳

I’m always looking for delicious ways to get protein into my diet, especially first thing in the morning, AND without the use of eggs/egg whites (allergies 🙄🙋🏼‍♀️) whipped these up and holy cow 🤤

Level-1 Blueberry Muffin Protein Donuts

(Makes about 12)
Recipe:
🔹2 scoops Level-1 protein powder - Blueberry Muffin
🔹1 1/3 c Krusteaz Protein Pancake Mix
🔹12 oz. Almond milk
🔹1/2 c. Non-fat plain Greek yogurt
🔹1/2 c. Blueberries
🔹 1 tsp. Baking powder
🔹1 1/2 tsp vanilla
Preheat oven to 350. Spray donut pan or muffin pan with non-stick cooking spray. Pour all dry ingredients into a bowl, then mix all wet ingredients including blueberries in a separate bowl. Add wet ingredients to dry ingredients. Pour batter into donut pan/muffin pan. Bake for about 18-20 minutes.

Macros per donut:
84 calories
8.5 g Protein / 10.4 g Carbs / 1.2 g Fat

Check out the link in my bio for 1st Phorm Level-1 Protein in Blueberry Muffin 🫐

Well here it is, the post I visualized on Day 1 of starting , and the one that kept me going on some of the really tough days. I am forever grateful to for creating this program. It is a mental toughness program, yes with very real and amazing physical results, but IF the program is done how it’s supposed to be done, the mental shift and habits you forge in yourself and BY yourself are absolutely unreal… and you honestly won’t know or truly understand this unless you do the program. It’s a program that anyone can do, but most will not attempt, and those who start won’t always finish. I completed my first attempt at 75 Hard on July 8, and in those 75 days I accomplished the following:
♠️over 150 consecutive workouts
♠️ drank over 75 gallons of water
♠️read 7 books and listened to daily podcasts by as my bonus brain fuel and kick in the ass during my outdoor workouts
♠️stuck to a diet every day for 75 days, no cheat meals, and zero alcohol
♠️forged new habits that I enjoy and will be keeping on a daily basis
♠️learned that I CAN do hard things, remembered what a badass that I am, and that I absolutely have the time and capability to do what I set out to do and whatever it is that I want to achieve. Everything else is just an excuse, no other way to put it.
♠️discipline is a skill that needs sharpening everyday, and purposely making yourself uncomfortable is the best way to practice that.
♠️lost 10 solid pounds overall, dropped 6% body fat, lost 9 lbs of pure fat and gained over 3 lbs in solid muscle.
♠️bonus fun fact: I peed my pants on day 5 😂 (you eventually adjust to the gallon of water btw 😉)and I lost a toenail as a result of my hard workouts 👊🏼

There will never be an ideal situation to start anything, and the 75 days we’re gonna pass no matter if I started the program or stayed stuck where I was, so I went for it. And let me tell you, I did not live like a monk or hide out for 75 days. I celebrated birthdays, pool parties, camping trips, family dinners, restaurants, Memorial weekend, 4th of July, etc. (finished in comments below)

Had to document proof that I CAN look normal, and not wearing workout clothes, a hat, braids, OR dirty from the track 😆🫣It’s a rare occasion these days 🤪
Also, peep my mandatory accessory that goes with me everywhere, and matches every outfit: my water 💦😂

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Yes, another food post 🤤 Mixed it up this morning with some Pr-oatmeal 😆 This is super easy, quick, and a nice change of pace from eggs.

💥Power Pr-oatmeal Recipe 💥
1 packet Apple & Cinnamon oatmeal 🍏 🥣
98g egg whites 🥚
1 scoop (half serving) of vanilla protein powder 🥛
64g banana, sliced 🍌
50g (1/3 cup) blueberries 🫐
Cinnamon, to taste ✨

Mix packet of oatmeal with water per instructions, with egg whites and protein powder. Mix well. Microwave for 1:30, mixing every 30 seconds until desired consistency. Top with sliced bananas, blueberries, cinnamon.
💣
Macros:
314 calories - 25g P - 47g C - 4g F

Options: Add more protein powder and/or egg whites depending on your macros/goals.

Some Friday humor for you 🤪 but seriously, it’s the sourdough for me…. 🥲🤤

Side note: You CAN have bread in your diet and see results 🤩

💪

❌No magic pills 🚫
✅ Just some good old fashioned lifestyle and habit changes! 💯
✅Start small, but start somewhere! 🔄Consistency is key 🔑

Are you ready to take control of your nutrition, lose weight, and ENJOY doing so?! Let’s talk 🙋🏼‍♀️

Threw together a quick lunch, like literally 5 minutes or less! (On my finest paper China, once again)😆
This was SO good, and simple, using leftover teriyaki chicken breast and some staples in mi casa 🏡 One of my staples is sauces 🤤🤤 Literally such bomb 💣 flavor and zero guilt! carries a lot of variety of their products and you can find them on as well.

1 serving Lavash bread (1 bread cut in half = 1 serving) - also found at
3.5 oz chicken breast
11 g mixed greens
5 g sliced almonds
10 g Orange Ginger marinade
11 g Sweet Chili dipping sauce
27 g carrot chips
11 g avocado slices

MACROS: 236 calories, 31g P, 15g C, 8g F (bonus: 5g Fiber 🌾)

Do you need help cleaning up your nutrition, don’t know what to eat, sick of yo-yo 🪀 dieting, depriving yourself of enjoyable foods and complete food groups? Let’s talk 🙋🏼‍♀️ I can teach you how to enjoy the foods you eat, while losing weight, and yes, without going crazy or consuming ALL of your time!

Breakfast … on the go! 🍳 💼😋

1 Thomas’ Everything Bagel Thins
1 Egg
45 g Egg Whites (3 TBSP)
40 g Avocado
1 slice Roma tomato
Dash of everything bagel seasoning

Macros: 274 cals, 16g P, 29g C, 12g F

Ready to take control of your nutrition and enjoy eating, while losing weight? Let’s talk 🙋🏼‍♀️

5 lbs of fat vs. 5 lbs of muscle
I’m sure you’ve seen this image before, but here’s a real life example of why THE SCALE IS NOT THE WHOLE PICTURE OF YOUR PROGRESS 📣

Today I went into to do my weekly weigh in with their Body Scan (highly recommend)! I’ve been weighing in weekly since 3/17. Fast forward to today, 2 months later, and my grand total weight loss has been 🥁.... 0.2 lbs .... and I’m stoked!!
Wait, what?! Only 0.2 lbs?

Hell yeah, because here’s the big picture of my 2 month progress, guys and gals:
💥Down 0.2 lbs overall (what you see on the scale) 🙂
💥Gained 1.9 lbs of (fat burning) muscle 💪🏼
💥Lost 3 lbs of FAT 🙌🏻
💥Reduced my total body fat percentage by 2% ⬇️

So, in 2 months, I’ve lost fat, gained muscle, and changed how my body looks and feels ➡️⬅️.... and “only lost 0.2 lbs!” There is SO much more than JUST the number on the scale. I can teach you, and I can get you results! 👊🏼

Truth! 🙌🏻 What’s holding you back from reaching your health and fitness or performance goals? One of the keys to success is consistency. Start small, but start somewhere! 👊🏼

Don’t know where to start? Need accountability + support? Let’s talk 🙋🏼‍♀️

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Breakfast 🍳
All using leftovers 🤩

Healthy ✅
Easy + Quick ✅
Budget friendly + resourceful ✅
Flexible ✅✅
Bomb.com 💣✅
Are you ready to stop 🛑 dieting and start living? ✅ Do you need help with your body, fitness, or performance goals (athletes)? ✅ DM me and let’s talk 📥 (or link in bio - work in progress 😆)

Recipe:
90 g red roasted potatoes
2.4 oz London broil
2 TBSP mushrooms
4 asparagus Spears, chopped
92 g egg whites
23 g avocado
Throw everything in the pan to heat it up/crisp it. Pour egg whites in the pan and scramble. Top w/ avocado.

MACROS:
292 Calories
31 g Protein / 25 g Carbs / 6 g Fat

Can you relate?! I sure can! I’ve been that mom and woman, and I still am! 🙋🏼‍♀️The only difference is that I took the first step and made time for myself and made my health and well-being a priority. The best part? I’ve made it a sustainable daily habit! 🙌🏻 do you know what’s even better? I’m still able to live my best life and not feel like I’m being deprived or tortured and stuck eating rabbit food for the rest of my life🤮 😆

🔹Are you lost, and don’t know where to start?
🔹Don’t know what to eat?
🔹Tired of yo-yo dieting, extreme dieting, cutting out major food groups and all treats, depriving yourself, etc. all to fall back off the wagon again and again?
🔹Don’t know how or where to fit in time for yourself?
🔹Ready to take charge of your health, your life, and have a better relationship with food?

DM me and let’s talk! I can get you there! 🙌🏻🙋🏼‍♀️