So easy, everyone can do it! Protein Oats

If it was easy, everyone would do it. I’m here to tell you, making protein oats is easy and everyone can do it! This meal gives you a serving of whole grains, protein and can be easily modified to fit your tastebuds or diet needs!

When I think about protein oats, it reminds me how no matter my emotional feelings, the meal itself is satisfying. I can warm it like in the recipe shown, I can put it in the refrigerator for “overnight” protein oats, I could bake it in the oven, I could cook and then freeze and so many more options. Those different textures and tastes can fit my different needs.

The needs in this recipe: peanut butter. I fulfilled the need.

Crazy Richard’s┬ápeanut butter is my absolute favorite. First, it’s an Ohio-based company. Second, the only ingredient: peanuts! Both the smooth and chunky textures taste great and it’s simple. Do you see a theme here?

True Nutrition has become my standard source for whey protein. I’ve been loving their New Zealand Grass Fed Whey and this time, used the chocolate peanut butter flavor. Delicious.

And oats. All oats are grown gluten free. The only concern some might have is if they are processed in a facility where gluten-containing grains (barley, wheat or rye) were processed. Since I’m not concerned about mine, I just use the quick-oats.

Watch below for this easy video and trick I used for a cake-like consistency of my protein oats. Enjoy and share how you flavor or modify your recipe!

Recipe: Oatmeal Creme [Protein] Pie

Last weekend, I visited my boyfriend in Atlanta, Georgia. He and I both have a sweet tooth but he isn’t as much of a chocoholic like me. Instead, I decided to try a different kind of protein-packed sweet curbing treat.

Behold, the oatmeal creme protein pie.

Oatmeal Creme Protein Pies_2

The soft, yet crunchy cookies surround a yogurt-based filling. The recipe is easy to modify with add-in ingredients like chocolate chips, raisins, nut butters and more.

Oatmeal Creme Protein Pies_3

I chose not to add any additional sugars, because the Greek yogurt and whey protein have some natural-derived sugars in them. But, you can definitely use honey, stevia, monk fruit, agave or maple syrup in the cookies and filling for some added flavor.

Ready for the recipe? Watch below or read further on.

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Recipe: Caroline’s Shamrock Muscle Shake

Happy St. Patrick’s Day! As a girl with much Irish heritage, this is a fun holiday for me. Although I no longer participate in drinking that green beer, I still enjoy dressing up with green and gold and reflecting on my time spent in Ireland a few years ago.


One treat I enjoyed at a young age were the Shamrock Shakes from McDonald’s. Yummy! I’ve always been a mint chocolate fan and those would always hit the spot. Well, now that I’ve gotten older and understand all the added sugars, carbohydrates and processed garbage in those ice cream treats, I have decided to invent my own.

Naturally, I had to pour it into my Guinness glass.

This sCaroline's Shamrock Muscle Shakehake includes some of my favorite protein brands: Muscle Egg and Halo Top. I’m still waiting for my local stores to start carrying Eat Enlightened Ice Cream, as I think their texture and flavor is better than Halo Top but we can┬ádiscuss that another day.

I am using My Macros+ app to calculate all my macronutrient contents for recipes. It really helps hold me accountable to my daily food intake, understanding portions and making more fun recipes like this. Download today for a minimal charge and find me (SweetCarolineW).
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Recipe: Caroline’s Healthy Beef Meatballs

Do you ever randomly crave a food you have not eaten in a long time? I do! This week, it was for spaghetti and meatballs. I have neither made it nor eaten spaghetti since my trip to Europe in 2015 because, let’s face it, pasta in the U.S. does not do justice to authentic, Italian pasta.

I have been spoiled with my family’s home-raised meat products. I’m fortunate to have my roots in agriculture because I understand first hand how cattle are raised for food production. Even this little guy has a bigger purpose in his lifetime. He still gets to enjoy a happy, healthy life on the farm too.


The last time I was home at my parent’s farm in northwest Ohio, they insisted I take home some ground beef. So, I stuffed it in the freezer, trying to decide what to make with it. Well, here you have it, folks. That non-GMO corn-fed, no antibiotic or hormones added, local beef went to good use.

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Recipe: Protein-packed White Chocolate Cranberry Bars

This winter, I am in a bulking phase in preparation for some fall 2017 bodybuilding shows. It’s been about two years of training and learning what my body likes and does not like when it comes to food and nutrition. I’ve learned a lot; a lot to go!

That being said, I was not going to let this Christmas season

1) be extremely structured that I could not enjoy myself with some favorite foods and wine

2) miss the opportunity to try new, protein packed recipes that the whole family can enjoy.

Allow me to present, the White Chocolate Cranberry Bars. I had pinned a recipe a long while ago from the Epicurean Bodybuilder. With a few personal modifications, I’m in love.


The photographs from the original version made them look dry and thick. With my changes, it turned out quite the opposite.

Soft, chewy, moist bars with a light hint of the white chocolate from melted chips and cut up cranberries within the bars. It reminds me a lot of a cake consistency. Yummy!

These are also “flour free” bars. Can you guess what the base ingredient is?

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Pick your battles and bake protein pumpkin chip donuts

It’s remarkable how close we are to Christmas! Last weekend, I helped my mom decorate and put up the Weihl family tree and I finally made a wreath for my apartment to add some holiday charm.
Decorations are just one of the ways you can get into the holiday spirit. Maybe you like Christmas tunes? Watching Christmas movies? Donating or volunteering at a local charitable organization?
This time of year is filled with much joy. However, it can also be filled with stress, expectations, overwhelm and heartache. Does your family get tense during before year end? Mine does. It seems like a constant rush to get things done (personally and for business). I might think I know exactly what I need to finish before the year is complete or what my goals are for the new year. Then, like a flip of a switch, plans change. Worries arise and challenge situations surface.
What do you do?

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Muscle Mint Chocolate Protein Overnight Oats

Since I am on my “off season” from competition, I have been playing with new recipes and counting my macros. Breakfast has always been my favorite. I workout in the mornings and enjoy coming home and making something fresh or having something flavorful waiting for me when I arrive.

Pinterest has been overflowing with the sensational “overnight oat” recipes and I had yet to try one. Until now. I think I am in love. I created my own spin on this overnight oat recipe. Thanks to my awesome app, MyMacros+, I was able to put together my recipe and calculate my macronutrients from it.

So here it is, the Muscle Mint Chocolate Protein Overnight Oats.

Serving Size: 1 cup
Calories: 300
Proteins: 31.2g
Carbohydrates: 34.2g
Fats: 4.5g
Fibers: 6g

Muscle Mint Chocolate Protein Overnight Oats


  • 1/2 c. dry Quick Oats
  • 1 Tbsp. Whole Ground Flaxseed Meal (Bob’s Red Mill)
  • 1/2 rounded scoop Optimum Nutrition Gold Standard 100% Whey Protein – Extreme Milk Chocolate
  • 1/2 c. Fairlife Fat Free Ultra-Filtered Milk
  • 1/4 c. MuscleEgg Protein Drink – Mint Brownie Flavor (or can add regular egg whites instead)
  • 1 Tbsp. Walden Farms Chocolate Dip (for added chocolate awesomeness)
  • Mix all dry ingredients in container. I used a 2 cup glass container with lid.
  • Stir in MuscleEgg, milk and chocolate dip.
  • Place lid on container and store in refrigerator overnight, or minimum 4 hours.
  • Hit the hay, awake, workout and enjoy! Can eat cold or microwave 30 seconds to 1 minute.


That depressed look on my face when my food is all gone. It always happens so quickly.

Have a variation you have tried or are interested in? Let me know. I’m all about experimenting with new healthy, clean recipes!