Sinfully Chocolatey Microwave Protein Brownie Recipe!

I am the proudest of you already.

Everyone keeps yelling at me about how sore they are and I LOVE IT.  You’re crushing it, beautiful challengers.  Keep up the excellent work.


1. Mix the following in a mug:
– 1 rounded scoop of chocolate protein powder (Syntha 6 Chocolate Milkshake is best tasting, in my opinion)
– Optional PB2 or “Just Great Stuff” (Powdered Peanut Butter)
– Tiny bit of water until reaches brownie batter consistency

2. Microwave for 30 seconds
3. Put a dab of coconut oil on top and maybe some extra PB2
Voila!  Delicious, decadent tasting, and perfectly wonderful for your macro intake.

Enjoy your rest day!  Rest is 100% as important as working out your muscles–they need time to heal, so make sure you give them a break! They’ve been working hard!

Captain Kat


You can’t out-train your diet.

Never heard this phrase?  It means: You can bust your butt day after day, but if you aren’t eating the right foods to complement your training, you simply will *not* see results.  You should be focusing on sustainable improvements to your diet throughout this month (and hopefully for the rest of your life!)  Habits are only hard to form for the first month or so…beyond that, it’s more difficult to break your new habit than to keep it.  Let’s make some good ones.

Step One: 
Check out Captain Kat’s boards on Pinterest–a font of links and images to gym inspiration and healthy recipes galore!

Step Two: Recipe time!

MEATZA.  Protein galore, sinfully delicious, very fun to say.  It’s pizza with meat crust.  Heaven!

  • 1lb ground beef–I used Grass Fed Beef
  • 1lb ground pork
  • 2 eggs
  • 2-3 cups marinara-no sugar added**
  • 1 container mushrooms
  • 1 zucchini
  • ½ onion, roughly sliced
  • 5-6 garlic cloves, pressed
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoon oregano
  • 1 teaspoon parsley
  • 1 teaspoon thyme
  • basil, to garnish
  1. Preheat your oven to 350 degrees.
  2. Pull out a large mixing bowl and add your beef, pork and eggs and mix well to combine.
  3. Now add in all your spices to your meat mixture: garlic and onion powder, oregano, parsley, and thyme and thoroughly mix the spices in with the meat.
  4. Now grab a 9 x 11 baking dish and throw your ball of meat into the dish and press down until meat is the same thickness throughout.
  5. Bake for 15 minutes.
  6. While the meat is baking, chop your veggies to get them all ready to plop on top of your meatza.
  7. Once the meat is done cooking, pull it out of the oven, top with the rest of the ingredients: marinara, veggies, and garlic.
  8. Put back in the oven for 10 minutes.
  9. Once the the veggies are cooked a bit, turn on your broiler and cook for about 5-7 minutes.
  10. Now eat! Careful, it’s hot hot!! Great for leftovers

I’m all about cheating clean (eating something naughty-tasting without having to pay for it), and meatza and cauliflower pizza crusts are my absolute favorites when I’m craving something hearty!

Step Three: Action Step!

Not following Captain Kat on social media?  Get into it!

INSTAGRAM: @imcaptainkat
TWITTER: @imcaptainkat

See how easy I made it for you?! 🙂  Have a glorious, healthful day!

Captain Kat