Trainer Recipe- Lightened Up Banana Bread

Molly Wichman, IFBB Fitness Pro and Personal Trainer in Lee’s Summit, loves to share healthy recipes for clients and our community.  Try out this tasty recipe as a snack for you and your family. 

Lightened-Up Banana Bread

IngredientsMolly Wichman Fitness recipe lightened up banana bread

1.5 c whole wheat flour

1/2 c oatmeal

1 tsp baking soda

3/4 c unsweetened applesauce

3/4 c honey or sugar free syrup

2 eggs beaten

3 mashed bananas



Preheat the oven to 350°F. Spray a 9×5 loaf pan with cooking spray.

In a large bowl combine flour, oatmeal, baking soda and salt.  In a separate bowl, mix together applesauce and honey.  Stir in eggs and mashed bananas.  Stir banana mixture into flour mixture.  Pour batter into greased loaf pan.  Bake for 55-65 minutes

Trainer Recipe – Zucchini Brownies

Molly Wichman IFBB Fitness Pro and Life Transformations Personal Trainer in Lee’s Summit, MO loves to share healthy recipes for  clients and the  community.  Try out this tasty recipe for Zucchini Brownies for a healthy treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Zucchini Brownies


1.5 c grated zucchinimolly wichman fitness zucchini bownies

1 c natural peanut butter

1/3 c agave nectar or honey

2 egg whites

1 tsp vanilla

1 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1 c chocolate chips



Preheat oven to 350. Mix all ingredients until smooth. Pour into a greased 9×9 pan. Bake 25-30 minutes or until toothpick some out clean.

Enjoy this tasty and healthy treat with your friends and family!




Trainer Recipe – Protein Fudgesicles

Molly Wichman IFBB Fitness Pro and Personal Trainer in Lee’s Summit, MO loves to share healty recipes for  clients and the  community.  Try out this tasty recipe for Peanut Butter Banana Protein Fudgesicles for a summer treat.    Involve the kiddos and let them help make and eat these treats. Yummy!

Peanut Butter Banana Protein Fudgesicles


1 cup plain Greek yogurtmolly wichman fitness pb banana protein fudgesicles

2 ripe bananas, sliced

2 scoops chocolate protein powder

1 -2 Tbsp natural peanut butter

1 Tbsp unsweetened cocoa powder

½ cup of water



Place all ingredients into a blender and blend until smooth.

Pour mixture into popsicle molds, and place in the freezer to set.


Makes 10 popsicles





Easy Protein Cheesecake Bites

If you need a healthy treat, try this healthy and easy recipe.  It is possible to eat healthy and enjoy your food.  Check out my other healthy eating recipes on my blog or at  I enjoy sharing quick and easy recipes for fitness fans and friends.  If you are in the Kansas City area, be sure to attend my Basic Healthy Eating Seminar on Saturday, May 24th 10:00am-11:00am at Life Transformations Fitness in Lee’s Summit, MO.

Easy Protein Cheesecake Bites

Serves about 6


For the crustEasy Protein Cheesecake Bites

  • 1 cup graham cracker crumbs (I used chocolate)

3 tablespoons ghee (clarified butter) or regular butter, melted

For the cheesecake filling

  • 2 cups plain nonfat Greek yogurt
  • 1 teaspoon pure vanilla extract
  • 10-15 drops liquid stevia (you can substitute a sweetener of choice such as Truvia, agave, honey or coconut sugar)
  • 2 scoops peanut butter protein powder
    • 2 eggs


Preheat oven to 325 degrees F. Line a muffin tin with cupcake liners and set aside.

In a bowl, add the graham cracker crumbs and melted ghee or butter and mix well.

Divide the crumbs between each of the muffin cups. Press down firmly to form a crust.

In a food processor, add all of the ingredients for the cheesecake filling. Blend on high until smooth and creamy.

Fill each muffin cup with the cheesecake filling. Bake the cheesecakes for about 35 minutes or until the center of the cheesecakes are set.

Remove from the oven and allow to cool. Once cooled, transfer the cheesecakes to the refrigerator and chill for 2 hours.

Serve with fresh fruit or desired toppings

*Recipe from


Healthy Dinner Recipe

Life Transformations Fitness Trainers share healthy dinner recipes with a 20 minute prep time fto help busy clients to eat healthy.  Try this great chicken recipe for dinner tonight!

Lemon-Thyme Chicken with Sautéed Vegetables

*Pair this healthy recipe with brown rice, couscous, or quinoa.

Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

4 tablespoons lemon juice
1 tablespoon chopped garlic, divided
1 tablespoon chopped fresh thyme, divided
Freshly ground black pepper
1 pound chicken breast tenders, lightly pounded
4 teaspoons canola oil
1 medium shallot, sliced
1 1/2 cups frozen shelled edamame, thawed
11/2 cups grape tomatoes, halved
2 medium zucchini
1/3 cup crumbled feta

1. In a ziplock bag, combine 3 tablespoons lemon juice, 2 teaspoons garlic, and 2 teaspoons thyme; season to taste with salt and black pepper. Add chicken tenders, seal the bag, and gently turn to coat. Set aside.
2. Heat 2 teaspoons canola oil in a large skillet over medium-high heat. Add shallot, remaining garlic, edamame, and tomatoes; saute 4 minutes.
3. Use a vegetable peeler to slice zucchini into long ribbons. Add zucchini and remaining lemon juice and thyme to vegetables in skillet; saute 2 to 3 minutes. Transfer to a serving bowl, stir in feta, and season with salt and black pepper to taste.
4. Add remaining oil to skillet. Remove chicken from marinade and saute 2 to 3 minutes a side or until cooked through. Serve with vegetables.

Nutrition facts per serving: 327 calories, 28g protein, 16g carbohydrate, 13g fat (3g saturated), 5g fiber

Recipe developed by Anna Berman

Recipe courtesy of