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Fit And Focus
Fit And Focus

Hello! I'm Sophia

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dessert

  • Berry yogurt parfait with fresh berries and granola in a glass.

    Easy Blueberry Yogurt Recipe With Greek Yogurt

  • Delicious homemade strawberry jam bars with crumbly topping and fruity filling.

    The Best German Plum Cake Recipe with Whole Wheat Flour

  • high protein crunchy granola with soy crispies, peanuts and chocolate in a bowl

    Easy Crunchy Granola Recipe. No Bake or Baked Option

  • Microwave apple oatmeal with oat milk being poured over oats and apple pieces in a bowl before cooking.

    Easy Microwave Apple Oatmeal (Ready in 2 Minutes)

Hey there!

I’m Sophia, a certified fitness trainer, personal trainer, and nutrition coach.

My passion is creating clarity in fitness and nutrition and helping people feel confident in their own bodies.

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Nothing beats a good porridge, especially when you Nothing beats a good porridge, especially when you want something warm, creamy and filling in the morning. What makes this porridge special is that it contains egg whites and soy flakes, but no protein powder. I tried so many different variations of protein porridge, but I never really liked how they often ended up tasting more like protein powder instead of having that slightly nutty oat flavor that I love. Adding egg whites was such a game changer for me because the taste of the oats stays, while the porridge gets a little creamier and slightly more savory, which I personally absolutely love. If you want to keep the classic oat taste, I would skip the soy flakes. But if you want to add some extra protein, you can easily add them too. Makes 2 servings 🥣 ½ cup rolled oats 🥛 ½ cup milk 🍌 1 banana, mashed 🌱 1 tbsp soy flakes 🥚 ½ cup pasteurized liquid egg whites 🫐 ½ cup frozen raspberries 🍫 1 tbsp chocolate spread Add the oats, milk, banana and soy flakes to a small saucepan. Cook over medium heat, stirring regularly, until thick and creamy. Remove from the heat and slowly stir in the pasteurized egg whites. Return to low heat and keep stirring until the egg whites are fully cooked and the oats are creamy. Stir in the raspberries, divide between 2 jars and finish with the chocolate spread. Approx. 260–275 calories and 14–16 g protein per serving. Save this for an easy high protein breakfast without protein powder 🤎 More easy breakfast recipes on getfitandfocus.com #highproteinbreakfast #highproteinoats #oatmealrecipe #mealprepbreakfast #healthybreakfast
Here are 6 easy ways how you can add Greek yogurt Here are 6 easy ways how you can add Greek yogurt to your meals 🤍 Whether you have some leftover Greek yogurt in the fridge or you are simply looking for an easy low calorie alternative, Greek yogurt is honestly such a game changer. What I love most about Greek yogurt is that you can add it to sooo many things. Breakfast, baking, savory recipes, as a side or just as an easy swap when you want something creamy. And the best part is that it is high in protein, pretty low in calories and makes everything feel so much more filling without really doing much. I also love that the taste is pretty neutral, so you can use it for sweet and savory recipes which makes it sooo easy to have in the fridge. You can find all 6 recipes on the blog. Link in bio 🤍 Which one would you try first? #greekyogurt #highproteinrecipes #healthyrecipes
Here you have it: 6 healthy ideas for what to do w Here you have it: 6 healthy ideas for what to do with your leftover ripe bananas 🍌 Breakfast and snack edition! All you need is an overripe banana and you’re ready to go. From waffles and blender pancakes to cookie dough, a banana shake and microwave cake, there’s something for every sweet tooth. All of these recipes are healthier versions of sweet breakfasts, snacks or desserts. Some are made with whole wheat flour, some are high in protein, and all of them are quick and easy to make. So if you’re craving something sweet but still want to keep it a little healthier, there’s definitely something here for you. You can find all 6 full recipes on my blog Get Fit and Focus. Just search for the recipe you want to try first 💕
Omg 😍 I just can’t get enough of these Greek yogur Omg 😍 I just can’t get enough of these Greek yogurt waffles. They are low in calories and because we use Greek yogurt and whole wheat flour, no oil is needed in the dough. Which makes them such a good option if you want a filling and more balanced breakfast. Of course, now and then eating classic waffles is a no brainer too. But if you love waffles as much as I do, swapping a few ingredients and turning them into a more nutritious everyday breakfast is honestly such a win. They are perfect for those days when you crave a cozy breakfast but still want a healthier version. I served mine with some Greek yogurt and berries, but honestly, I also just love them with some chocolate spread on top and a good old cappuccino. So good 😋 If you want to try them as well, you can find the full recipe on Get Fit and Focus. Just search for Greek Yogurt Waffles. Hope you enjoy them and feel free to let me know if you try them 🤍 #greekyogurtwaffles #healthybreakfast #wafflerecipe
These high protein, low calorie summer salads are These high protein, low calorie summer salads are fresh, easy and perfect for lunch, meal prep or a light dinner. 1️⃣ High Protein Greek Salad 2️⃣ Kidney Bean Mixed Salad 3️⃣ Low Fat Pasta Salad Save this post for later and find more recipe ideas here: https://getfitandfocus.com/ Which one would you choose first: 1, 2 or 3? #summersalads #highproteinsalad #lowcaloriemeals #healthymealideas #easylunchideas #mealprepideas #healthysaladrecipes #highproteinmeals
POV: You want something sweet, but with more prote POV: You want something sweet, but with more protein 👀 These banana protein muffins are soft, moist and perfect for breakfast, meal prep or a quick snack. Make them with juicy blueberries, dark chocolate or a mix of both. Everything comes together in one bowl, and the ripe bananas add natural sweetness while keeping the muffins soft. Save this recipe for later and find the full recipe here: https://getfitandfocus.com/healthy-protein-banana-muffins/ Which one would you choose first: blueberry or chocolate? #proteinmuffins #bananamuffins #highproteinsnack #healthybreakfastideas #mealprepbreakfast #healthybaking #easyproteinrecipes
Stop buying protein muesli 👀 Make your own instead Stop buying protein muesli 👀 Make your own instead. This homemade protein muesli mix is so easy to customize and perfect for yogurt bowls, meal prep breakfasts or quick sweet snacks. Just add your favorite protein source, some dried fruit or chocolate, and you are done. Save this for later and find more breakfast ideas here: https://getfitandfocus.com/homemade-protein-granola-mix/ What would be in your mix? #proteinbreakfast #mueslimix #homemadebreakfast #highproteinideas #easybreakfastrecipes #breakfastmealprep #healthybreakfastideas

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