When I saw these macros in Fitday I got very excited. Two muffins and an 8oz glass of milk yields about a 40/40/20 split at about 290 cals! These turned out great and will definitely be added to my arsenal. Here's the recipe.
Banana Flaxseed Muffins
1/2 cup flax seed - ground it via coffee bean grinder or buy it from Walmart this way.
3 bananas, mashed
1/4 cup olive oil (or vegetable oil )
1/2 cup splenda
2 egg whites
1-1/2 cups protein powder (I used unflavored from AnnabolicInnovations)
1/2 teaspoon baking powder (I didn't have any so I didn't use it)
1/2 teaspoon baking soda
1/4 cup whole flax seeds
Preheat oven to 350-degrees and lightly grease your muffin pan (I used Pam and it worked very well).
In a large mixing bowl, beat together bananas, oil, Splenda and egg whites.
In a separate bowl, mix together the remaining ingredients. Spoon batter into prepared muffin pan. Bake in preheated oven for about 12-15 minutes or until a toothpick inserted into a muffin comes out clean (this might vary b/c my oven runs hot).
Recipe makes 12 muffins.
Each muffin contains ~ 3.5g fat/10 carbs (2.5g fiber)/10g protein = 105 cals
Other options would be to add raisins, dates, walnuts, oats, use oat-flour instead of protein, etc.