Healthy Foods Creating Healthy Relationships #5: Overcome meal prep gone wrong and make PB&J french toast

This is the fifth article of the series, Healthy Foods Creating Healthy Relationships. See the fourth article now.

You know that time where you had it ALL PLANNED OUT but it just did not go as planned? That time where you had such high hopes, strong expectations of how it was going to go? Yeah, me too. That’s often how I feel meal prepping.

When I’m making a new recipes, trying a new cooking method or creating a dish for a loved one, I put a lot of pressure on myself. You know what is worse? When I’m meal prepping with a loved one, the pressure increases ten fold. And can go wrong in a hurry. I’ve experienced or witnessed the following:

  • Arguments about the menu or food ingredients to purchase
  • Invasion of cooking space in the kitchen
  • Incorrect measurements of ingredients because too many people had their hands in preparations
  • The random “innocent bystander” who gets in the way of those preparing food
  • A race to see who gets to use the one cutting board first
  • Running out of clean Tupperware storage containers and resorting to who knows what from the kitchen
  • Not cooking the proteins and meats first, when they have the longest to cook
  • Getting out the food scale to discover the battery is dead and you do not have a spare
  • Remembering your sister has a food allergy after you add the walnuts to the homemade bread recipe
  • Trying out that delicious Pinterest recipe with slight modifications and it turns out like dry cardboard
  • You set the oven temperature too low or high and undercooked or overcooked the food
  • Forgetting to add one key ingredient to the dish to give it flavor

With all these experiences, it is easy to want to quit. When I let someone down, I am extremely unmotivated. When you can’t get it right, is it worth it?

This winter, I made protein puppy chow. It did not turn out well. Hence why this is the first time you are hearing of it. But, I learned of some other food combos and recipes I could use my Rice Chex.

What if Thomas Edison would not have tried the other 1,000 ways to invent a light bulb? What if Steve Jobs gave up after the first version of his computer? What if Oprah never auditioned to be on air after being rejected?

If you meals don’t look “Instagram worthy” or taste like something a 5-star chef created, it’s OK. Make modifications and move forward. Your boyfriend/girlfriend/husband/wife will still love you.

Like the one time I made David protein cookies, he liked the batter better than the actual baked cookies. I also made him protein brownies one time and those were like bricks into the trash.

If they don’t, well, that is a whole other conversation. Nonetheless, making messes in the kitchen or having a flop of a recipe can strength the bond you have with your partner. These are also the moments I experiment more in the kitchen and come up with more innovative ideas.

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Like this peanut butter and jelly french toast. I think it was my boyfriend David who first talked about eating peanut butter and jelly sandwiches for his preworkout fuel in the off season. I had never tried it but then realized I needed some additional protein and the recipe was born.


I never used to eat before training and now I realized I have to. I need the protein, carbs and fats. In this recipe, I do not use any whole eggs, specifically to decrease calories from fats so I can add my favorite Crazy Richard’s peanut butter. Did you know this company is located in Dublin, Ohio?! I still have yet to visit their location but will soon.

Liquid egg whites are a fast digesting protein source. Nowadays, you have many options. For artificially flavored, I prefer MuscleEgg. For more natural, I stick to Egg Whites International. It’s all about you (and your family’s) preference.

For carbohydrates, the sprouted grain bread from Trader Joe’s hit’s the spot on texture, flavor and macronutrient needs. Plus, their new reduced sugar organic blueberry preserves taste amazing!


Carbs are important before a workout to give you energy. When trying to increase strength and muscle, and hopefully lose bodyfat, do have carbs before and after training, along with adequate protein to add to your muscle building blocks. The preserves have simple sugars, which are great right before you train because it becomes insulin to feed the muscles. Best thing about this recipe? You can make it any time of day and in bulk.

Ready to make yours? I also created PBBFT, aka, peanut butter banana french toast. Delicious. Modify to your liking!

Caroline’s Protein PB&J French Toast

Macros for this recipe: 318 calories / 23g protein, 48g carbs, 4g fats


  • 2 slices California Style Sprouted Wheat Bread (or equivalePBJ French Toast (1)nt sprouted grain bread)
  • 1/2 cup liquid egg whites (MuscleEgg is artificially flavored or Egg Whites International for pure taste)
  • 1 Tbsp preserves or jelly (recommend low sugar)
  • 1/2 Tbsp natural peanut butter or nut butter of choice (Crazy Richard’s is fabulous)
  • Cinnamon and stevia (optional)



  • Heat pan over stovetop on medium temperature
  • Place slides of bread in container. I use a square tupperware and stack on top of one another.
  • Pour liquid egg whites over the bread and let sit while pan warms. Could let soak for 10 minutes prior but not too long or will fall apart (yes, this has happened to me!)
  • Spray pan and place bread into it. Cook for 2-5 minutes then flip and cook for equivalent time. Should be golden brown on the sides.
  • Remove from pan and place on plate. Spread peanut butter then jelly/preserves. Can leave open-faced, fold into a sandwich or cut into little sandwiches, which would be great for kids.
  • Enjoy! What modifications would you make?

Thanks for reading this fifth article of the series, Healthy Foods Creating Healthy Relationships. Don’t miss out on the rest! See the fourth article now.

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