High-Protein Luteal Phase Mug Cake

Alaina's go-to nutrient dense dessert to squash her chocolate cravings in the Luteal Phase

Alaina here! 👋🏻

During the luteal phase, I get those “I need chocolate right now or else” cravings. I know I’m not the only one who is getting this *subtle* reminder that their period is en route.

Instead of inhaling sleeve of Oreos (like I used to in the good ol’ days), I love to intentionally whip up a nutrient-dense mug cake at the end of the day.

This little bad boy is nutrient-dense & packed with protein from both the protein powder and the egg (~28g of protein)… leaving me full but ALSO satisfying the strong-a$$ sugar cravings.

This is why it’s my go-to treat in those last few days before my menstrual phase begins!

Hope you love it as much as I do (and yes, it actually tastes like dessert)!!!!

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Ingredients (serves 1):

• 1 ripe banana (mashed)

• 1 egg

• 2 tbsp flour (all-purpose or whole wheat)

• 1 tbsp whole milk

• ¼ tsp baking soda

• 1 scoop preferred protein powder

  • Any sweet tasting flavor works best like vanilla, cinnabon, or caramel

  • I personally love using Equip Prime Protein in my baked goods - code BALANCEDBEYARS

• ½ tsp cinnamon

• 1 tsp vanilla extract

• 1 tbsp chocolate chips

Instructions:

1. In a large microwave-safe mug, mash the banana until smooth.

2. Add the egg, milk, and vanilla; whisk until combined.

3. Stir in flour, protein powder, baking soda, and cinnamon until a smooth batter forms.

4. Fold in chocolate chips.

5. Microwave on high for 2 minutes (start with 1 min, then check). It should look set but soft in the center.

6. Let it sit for 1 minute before eating—this helps it firm up and cool slightly.

7. Devour!