Wednesday Nov 16, 2016

November 16, 2016

4 min AMRAP
Pull ups

rest 4 mins

Deadlift (225/155)
Handstand Push ups

rest 4 mins

4 min AMRAP
30 Clean & Jerk (135/95)

Nutrition Wednesday with Coach Courtney, RD


Healthy Oatmeal Chocolate Chip Cookies



Who doesn’t love a warm batch of cookies straight out of the oven? These cookies are soft, thick, and chewy with a boost of protein for some added staying power. They’re great as a pre- or post-workout snack as well as a sweet treat when a craving strikes. You can even use gluten-free oats if you have a gluten intolerance or sub the peanut butter for your favorite nut butter.


I used a ‘new-to-me’ ingredient that I spotted at the grocery store. Krisda ‘no-sugar added’ semi-sweet chocolate chips. They are sweetened with erythritol (a sugar alcohol) and stevia and therefore have less sugar than regular chocolate chips. They also contain an added dietary fibre (inulin) which bumps their nutrition profile up to 5g of fibre per 1 tbsp serving. I would by no means consider them a ‘health food’ but I found that they tasted identical to classic semi-sweet chocolate chips. Be careful not to get sucked into the “health halo effect” thinking that you can eat the entire bag because they are ‘sugar free.’




Yield: 14 cookies



  • 160g oats (1 ¾ cup)  

  • 120g vanilla whey protein powder (4 scoops)

  • ½ tsp baking soda

  • ¼ cup egg whites

  • 64g peanut butter (4 tbsp)

  • ½ cup applesauce

  • 1 tsp vanilla extract

  • ¼ cup unsweetened coconut flakes

  • 45g chocolate chips (3 tbsp)



  1. Combine the oats, protein powder, and baking soda

  2. In a separate bowl, mix the egg whites, peanut butter, applesauce and vanilla extract.

  3. Combine the wet and dry ingredients

  4. Stir in the coconut flakes and chocolate chips

  5. Use a tablespoon to measure 2 tbsp of the batter per cookie

  6. Preheat the oven to 350F and cook for 8-10 minutes


Calories: 134

Protein: 11g
Fat: 5g

Carbohydrate: 13g














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