What To Eat For A Bigger Butt

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It can be super frustrating and discouraging to train hard for months to see little to no results. The reality is, no matter how hard you train you won't see results unless your muscle building nutrition is on point. You must consume enough calories with a protein focus. When you work out regularly you are constantly fighting to hold on to that muscle. If you exercise too much without refueling, you will likely see your glutes shrink as you get skinnier.  The staples of your diet for glute gains will be eggs, chicken, fish, nuts, seeds, hummus, and tofu. Your meals should always be a combination of healthy calories and whole feeds. This means lots of vegetables and lean proteins that are known to increase muscle mass. Eggs and spinach are at the top of the list as they are known to increase muscle mass as well as aid in performance. You can read my other informative article top 10 foods to build a bigger butt here. Rest is crucial in order to grow your glutes. Your muscles grow wh

Vegetable Breakfast Muffin Recipes

                                            (Photo credit: Epicmag.org)

Most of us could use more vegetables in our life. Some days I find it hard to get in my daily requirement. My problem is the boredom and blandness of most vegetables. I love eggs and I love a good breakfast quiche, but I wanted something that was more "to go" and serving size ready. The great thing about making vegetable muffins is they're convenient and you can keep them in the freezer for later. Here are my top 5 favorite vegetable muffin recipes. You can swap out any of the vegetables and cheeses for whichever you prefer. 

Spinach And Mushroom Egg Muffins

                                                  (Photo credit: Kaynutrition.com)

These babies are only 100 calories per serving and pack a punch of protein that will get you moving all day long. 

Ingredients (makes 12):

12 eggs

3/4 cup feta

1 cup baby spinach (chopped)

1 cup mushrooms (diced)

1/2 cup fresh basil

salt & pepper to taste


How To Make It

1. Preheat oven to 400 degree

2. Dice the mushrooms and finely chop the spinach and basil. 

3. In a large bowl, crack the eggs and season with salt and pepper, whisking until combined.

4. Add the mushrooms, feta, spinach, and basil to the bowl and stir until combined.

5. Line a muffin tin with baking cups or spray with cooking spray. Pour the egg mixture into the cups filling them about 3/4 full.

6. Bake for 20 minutes at 400 degrees. 

  1. Yummly.com


Cheesy Vegan Corn Muffins

                                                  (Photo credit: MayIhavethatrecipe.com)

Ingredients:

1 cup whole wheat pastry flour

1 tbsp. ground flax seeds

1/2 cup non-dairy unsweetened milk

1 cup cornmeal

1 tbsp. chopped parsley

1 tbsp. chopped rosemary

1 tbsp. thyme

1 tbsp. baking powder

1 tbsp. maple syrup

3 tbsp. grapeseed oil

1 cup vegan mozzarella cheese

1/2 cup vegan cream cheese 

salt & pepper to taste


How To Make It

1. Preheat oven to 400 degrees. Line a muffin tin with cupcake liners. 

2. In a bowl, mix the milk and ground flax seeds together. In another bowl, mix the salt, baking powder, cornmeal, flour, thyme, and rosemary and set aside. 

3. Use an electric mixer to blend the olive oil and cream cheese until smooth. Add the milk, flax seeds, and maple syrup and mix for one more minute. Set the speed to low and add the cornmeal mixture. Fold in the vegan shredded cheese. 

4. Using a tablespoon, fill the cupcake liners with the mixture and bake for 20-25 minutes at 400 degrees.


Feta, Kale, And Sweet Red Pepper Muffins

                                                 (Photo credit: OliveTomato.com)

Ingredients:

2 3/4 cups all-purpose flour

1 1/4 cups shredded spinach

2 eggs

1/4 cup sugar

3/4 cup low-fat milk

1/2 cup olive oil

2 tsp.baking powder

1 tsp. paprika

3/4 tsp. salt

3/4 cup crumbled feta

1/3 cup can drained red peppers


How To Make It 

1. Preheat oven to 375 degrees

2. Mix the dry ingredients (paprika, sugar, flour, baking powder, and salt) in a large bowl.

3. Mix the eggs, milk, and olive oil in a separate bowl. 

4. Combine the egg mixture to the dry and blend until you make a thick dough.

5. Add the spinach, feta, and peppers and mix until combined. 

6. Line a muffin tin with cupcake liners and fill each cup about 3/4 full.

7. Bake for 25 minutes and let cool for 10 minutes. 


Broccoli Muffins

                                     (Photo credit: Play Party Plan)

It only takes just a few simple ingredients and you have yourself a handy dandy bite-sized broccoli casserole. What a convenient way to get your serving of fiber and veggies for the morning.

Ingredients:

2 cups cooked and chopped broccoli

1 egg

1 cup cheddar cheese


How To Make It

1. Preheat oven to 350 degrees and line a muffin tin with cupcake liners.

2. Boil the broccoli.

3. In a food processor, blend the broccoli and cheese until combined. 

4. Using a large spoon, scoop the mixture into the muffin liners. 

5. Bake for 15 minutes at 350 degrees. 



Zucchini Muffins

                                                  (Photo credit: Every Last Bite)

Ingredients:

3 cups shredded zucchini

2/3 cup milk

10 eggs

1/3 cup chopped bacon

2 cloves garlic

1 tsp. Dijon mustard

1/2 tsp. chili powder

1/2 cup flour

1/2 diced red onion

1/4 cup fresh parsley (chopped)


How To Make It

1. Preheat oven to 400 degrees.

2. Shred the zucchini in a cheese grater and place in a bowl. Sprinkle with salt and set aside. The salt will help draw out the moisture. 

3. In a skillet fry the bacon and chop into pieces when cooked. 

4. Whisk the milk, eggs, chili powder, garlic, mustard, flour, salt, and pepper in a bowl. 

5. Sprinkle equal parts of the red onion, bacon, and parsley into the muffin cups. Pour the egg mixture into the cups filling them about 2/3 of the way. Top with the shredded zucchini. 

6. Bake at 400 degrees for 25 minutes. 




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