Proteins are an essential part of our diet and are the building blocks of our body. I like to start my day off right with a breakfast high in protein. I am not a huge fan of meat and eggs in the morning, and have a little bit of a sweat tooth, so I make a lot of protein pancakes and protein muffins. Whenever I have an overly ripe banana sitting around and not much time I like to whip up these simple three ingredient protein pancakes. Top them with a little bit of coconut butter to get some healthy fat in your diet and you are all set to crush your day!
What you need:
1 Scoop Whey Protein Powder (Flavor of your choice)
3 egg whites (can use liquid egg whites)
75 grams of ripe banana
3 Ingredient Pancakes: Banana, Egg Whites and Protein Powder
Smash the banana until smooth
Mix in egg whites and whisk
Add protein powder and mix
Mix all ingredients until smooth
Pour batter on preheated griddle to make 3-6 thin protein pancakes and enjoy!
While cleaning out my cupboards I discovered a waffle maker hiding in the back. I have not used it in years so I thought, why not? Instead of making my traditional protein pancakes I whipped up a large batch of protein waffles and ate them all week post-workout.
What you will need:
Ingredients for Protein Waffles
2 cups Kodiak Cakes power pancake mix (from Costco)
1 scoop of whey protein powder (I used Dymatize Iso-100 in Cinnabun)
1 tsp ground cinnamon
3 tsp stevia
5 egg whites
8 oz. unsweetened natural applesauce
1 tsp vanilla extract
1/2 tsp almond extract
1 cup vanilla unsweetened cashew milk
Mix all dry ingredients together
Add wet ingredients and mix well
Pour into pre-heated waffle iron and cook until done (It took me a few attempts to get it right) Makes 18 waffles on Belgium waffle maker
Looking for a tasty breakfast alternative to oatmeal and egg whites that you can prepare in bulk and eat on the go? Well, then this quick and easy recipe is for you. I typically workout early in the morning and then eat my post-workout meal/breakfast on my long drive to work. These muffins are a quick and convenient way to eat a balanced breakfast that meets my macros while on the go. They are moist, hearty and not to sweet. If you are looking for a chocolate brownie or cookie alternative these are not for you.
What you will need:
226 grams of Low Fat Cottage Cheese
2 tsp Pure Vanilla Extract
4 oz Natural Applesauce (unsweetened)
1 Cup Unsweetened Cashew or Almond Milk
1 container of liquid egg whites (or 10 egg whites)
2 tbsp cocoa powder
1 cup baking stevia
3 scoops chocolate Whey Protein Powder
2 cups Oat Meal
3 tbsp coconut flour
2 tsp baking powder
1 tsp baking soda
Blend cottage cheese, vanilla, applesauce and cashew milk in blender until smooth.
Pour into mixing bowl and whisk in eggs. Whisk for ~ 50 strokes
Whisk in remaining ingredients in order listed and mix well
Let sit 5-10 minutes to thicken
Evenly pour or scoop into 24 paper lined or sprayed muffin tins
Sprinkle with raw cacao nibs or slivered almonds (optional)
Back at 350 for approximately 20 minutes or until middle is done. I use multi rack convection bake at 350 degree Fahrenheit.
Nutrition Facts (per muffin):
62 Calories, 1g Fat, 7g Carbs, 6 g Protein (I usually eat 4 at a time)
Looking for a tasting recipe this Lent that healthy and good? Whip up a quick batch of these salmon cakes and enjoy them for lunch or dinner. I created this recipe during my competition prep because I wanted to get more heart healthy fat in my diet. I am big into flavor and texture so eating salmon straight from the can was not an option. Costco sells canned pink salmon in bulk and it is much cheaper than buying fresh salmon fillets. I also like to prep a larger batch of these and eat them through the week or freeze half.
2 Cans of drained wild Alaskan pink salmon
1/4 oat flour (put oatmeal in blender)
3 servings (9tbsp) of liquid egg whites
1tsp Wildtree Dill Dip Blend or dill seasoning of your choice
Salt and Pepper to taste
Mix all ingredients together and let sit for 5-10 minutes
Preheat griddle over medium heat
Spray griddle with non-stick cooking spray
Take a large spoon full of mix and put on griddle
Pat mix down into cake with fork
Cook until firm on one side
Spray with non-stick cooking spray and flip
Cook until firm and brown
Repeal above steps to make 6 salmon cakes
Enjoy with spicy mustard!
Nutritional Facts (per cake, recipe makes 6 total):