MADSoleful

🍌🍫 Banana Chocolate Chip Coconut Flour Muffins

I wanted a banana muffin that was:
Actually DELICIOUS
Made with simple ingredients
Satisfying enough to feel like a real treat
And still something I could easily fit into my day
Refined sugar free and gluten free

So these Banana Chocolate Chip Coconut Flour Muffins happened 😍

They’re naturally sweetened with ripe bananas + a little maple syrup and coconut sugar, packed with Greek yogurt, and loaded with dark chocolate chips. These were 💣!

I made these into 6 big bakery style muffins, and they’re around 250 calories each with approximately 8g protein.

You can do 12 muffins, but your girl loves a big muffin and for only 250 cals I’ll take it!

Full disclosure: I measured with my heart on the amount of cinnamon and vanilla paste lol. So that’s a guess listed in the ingredients. Don’t be afraid to change ingredients either. You don’t have to use the coconut sugar if you want less sugar in these. I’ve made them with just the maple syrup and they were still just as good.

The coconut sugar gives it more of a caramel sweetness. The coconut flour makes it very soft and moist so be sure to check them and that your knife comes out completely clean.

Save this recipe for your next Sunday meal prep 👀

Tag me in your story when you make them 😍 nothing makes my day more 🥹💕

Can I coach you through something for a second? ✨

I know it’s tempting to think the next supplement, wearable, or wellness trend is going to be the thing that finally changes your health.

But before we go looking for more…

Can I ask you a few questions?

Are you eating enough protein?

Are you getting fruits and vegetables most days?

Are you strength training consistently?

Are you sleeping 7–9 hours?

Are you moving your body outside of your workouts?

Are you drinking enough water?

Because if the answer to most of those is “not yet,” that’s where I’d have you focus first.

As a coach, my job isn’t to give you the most complicated plan.

My job is to help you master the fundamentals so well that healthy choices become second nature.

The magic is in the fundamentals ✨ the basics work.

Your health isn’t built in the supplement aisle. It’s built in the decisions you make every single day.

As a coach I make suggestions, you make decisions 🙌🏾📈

Another quick MADSoleful- style recipe ✨👩🏾‍🍳

Ground turkey meatballs! So easy to make, a great addition for a snack if you are low on protein and are looking for a less processed/ whole food option. Or if you want to make it as the protein in your meal.

Ingredients 🧂:

* 2 lbs 99% lean ground turkey (2 packs)
* ½ cup Greek yogurt
* ½–¾ cup rolled oats (I used gluten free)
* 1 egg
* 1–1½ tsp salt (or adobo iykyk)
* 1 tsp garlic powder
* 1 tsp onion powder
* ½ tsp Italian seasoning or Greek seasoning (I prefer greek seasoning)
* Black pepper
* Optional: ¼ cup finely grated Parmesan for extra flavor or mozzarella. Both are delicious!

(These are estimates as I do not measure the seasonings. I measure with my soul)

Mix it all up. I use my hands with gloves on. Don’t over mix it or it becomes a weird texture. Then roll into small meatballs.
Bake:

1. Heat oven to 400°F.
2. Mix everything together gently—don’t overwork the turkey.
3. Form into ~24–30 meatballs, depending on size.
4. Place on a parchment-lined baking sheet.
5. Bake for 18–22 minutes, turning once halfway through if you want more even browning.
6. They’re done when the center reaches 165°F.

Because 99% turkey is super lean, the Greek yogurt is a great addition—it helps keep them from becoming dry.

Meal-prep tip: I’d make them around 1.5–2 oz each. That makes it really easy to portion them for your breakfasts—e.g., 2 meatballs = ~3–4 oz turkey.
(These came out to 1.5 oz)

Macros for the whole batch:
Calories: ~1,250
* Protein: ~225 g
* Carbs: ~52 g
* Fat: ~20 g

Macros for 1 meatball
* ~52 calories
* ~9.4 g protein
* ~2.2 g carbs
* ~0.8 g fat each

If you make about 24 meatballs 😋

Give these a try and let me know how they come out! Better yet, tag me in your story post when you make them ✨🫶🏾

Quick MADSoleful-style cod recipe 🐟

Garlic Lemon Herb Cod

Ingredients:

* Cod fillet
* Olive oil
* Garlic (minced)
* Lemon juice + zest
* Salt, pepper
* Fresh or dried herbs (parsley, dill, or thyme)

Steps:

1. Preheat oven to 400°F
2. Place cod on baking tray
3. Drizzle olive oil + lemon juice
4. Add garlic, salt, pepper, onion powder, garlic powder, herbs( parsley is my fave), capers, cut tomatoes, red onion, shallot
5. Bake ~20-35 min until flaky
6. Finish with fresh lemon squeeze

Serve with roasted veggies, rice, or a big salad for a balanced plate. I will sometimes use spaghetti squash and add a little Parmesan cheese as well 👩🏾‍🍳 💋!!

Codfish is high in protein, low in calories, easy to digest and rich in key nutrients like vitamin B12, iodine, and selenium.

If you don’t like cod you can use this recipe for really any type of fish 🐟.

Love you bunches 🥰 let me know if you try it and be sure to save for later.

When clients become family 💪🏾💕🥹

Congratulations 💒👰🏻‍♀️✨

I feel so grateful to have been part of your journey over the past several years. Supporting you leading up to your big day was truly special. Not just physically, but watching your confidence grow and your strength evolve in every sense of the word.

This is what it’s really about. Not just “wedding prep,” but helping you feel your absolute best walking into one of the most meaningful days of your life.

Your day was filled with so much love, intention, and beautiful energy. Being there to witness it all was such an honor 🤍

So proud of you 💕🫶🏾inside and out.