Fiber Mug Muffin

Ingredients:

2 tsp coconut oil
3 Tbsp ground flax seed
¾-1 scoop vanilla or chocolate protein powder (about 15 g protein)
½ tsp baking powder
½ tsp cinnamon
3 Tbsp egg whites or 1 egg
2-3 Tbsp water
up to ½ c. fruit of choice (optional)

Directions:

1. Melt coconut oil in a large mug or small bowl in the microwave for about 30 seconds.
2. Add to the mug ground flax seed, protein powder, baking powder, and cinnamon and mix until combined.
3. Mix in egg and water until smooth, then mix in fruit, if using.
4. Microwave* for 60-90 seconds, checking after 60 seconds, until fully cooked.

*Baking instructions: Alternatively, bake in a toaster oven or oven at 350° F for 12 minutes.

Macronutrients per serving (using egg whites and ½ c. blueberries):

• Calories: 319
• Protein: 23 grams
• Carbohydrates: 18.6
• Fiber: 8 grams
• Fat: 18 grams