Vanilla Cinnamon Protein Pancakes

INGREDIENTS

Vanilla Ice Cream Whey (1 Scoop 35g)
40g of Oat Flour
1 Tbsp. Cinnamon
1 Tbsp. Vanilla
Unsweetened Original Almond Milk

DESCRIPTION

Combine ingredients and slowly add almond milk. The batter should be fairly thick as a normal pancake batter would be.  Slowly pour batter onto a heated pan sprayed with PAM cooking spray. Once you see bubbles on the top of the pancake flip it. Cook for another 20/30 seconds and remove.  Recipes makes 4 pancakes. Top with your favorite fruit.

Macros: 30g Protein, 30g Carbs or 240 calories

Berry Protein Donut

Blueberry Protein Donuts

INGREDIENTS

  • 2 Tbsp (14g) Flour
  • 1 scoop (32g) Vanilla Whey
  • (160g) Fat-Free Greek Yogurt
  • 3 Tbsp (46g) Liquid Egg Whites
  • 3 Tbsp (45mL) Walden Farms Pancake Syrup
  • 1/2 C (70g) Blueberries

 DIRECTIONS

Combine all ingredients and put into a donut pan. Bake for 25 minutes at 325F.

Each donut is 56 calories (9g Protein and 5 Carbs)

Mini Peanut Butter Chip Loaf

Ingredients

2 Tbsp. Jiff Peanut Powder
1/2 Scoop Vanilla Protein Whey
5g Reese’s Pb Chips (5 chips per loaf)
20g Oat Flour
5 Tbsp. Unsweetened Original Almond Milk
1/4 tsp baking powder
1/8 tsp salt

Directions:

Mix ingredients and pour into mini loaf pan. Bake on 350 for 15 min. Recipe makes 2 loafs.

Macros for One loaf:

120 calories, 16.7g carb, .75g fat, .5g protein

Spinach Protein Waffle

I am often looking for a way to get more greens that is tasty.  This is one of my faves.  I have altered this recipe multiple times.  This one is the most filling and delicious! Enjoy.

INGREDIENTS

40g of oat flour
1 scoop of vanilla protein powder (Magnum Quattro 30g)
3/4 cup of spinach
1/2 cup of egg whites

Toppings:

Waldens Pancake Syrup
40g Blueberries
1 tablespoon of light Smart Balance Butter

 

MACROS: Protein 45p, Carbs 33g, Fat 5g or 357 Calories

Vanilla & Cinnamon Buttermilk Protein Waffle

INGREDIENTS
1/3 cup of Kodiak Cakes Buttermilk (or ½ cup of oat flour)
½ scoop of vanilla whey protein (a whole scoop if using oat flour)
2 Tsp Cinnamon
½ cup of unsweetened original almond milk

Toppings
20g of blueberries
Walden’s Pancake Syrup
½ Tbs. Butter

INSTRUCTIONS
Mix all ingredients together except the toppings and heat a waffle iron sprayed with pam.  Add batter to the waffle iron for 2-4 minutes. Add Toppings.

Protein 30g, Carbs 30g, Fat 5.5g
*Makes one large Belgium Waffle

Gluten Free Stevia Chocolate Chip Oatmeal Cookies

Ingredients

1 egg & 1cup oat flour
1/2’cup old fashn. oats
1/2’cup syrup Walden’s
1/2 tbls. coconut oil
1/2 tsp. sea salt
1/4 cup Lily’s dark Chocolate stevia chips

Directions

Mix all dry ingredients together. In a separate bowl mix all wet ingredients. Next while stiring dry Ingredients slowly stir in wet ingredients. Last fold in the chocolate chips.

Use a ice cream scooper to put 8 balls on a cookie sheet. Preheat the oven to 350. Once the oven is preheated put the cookies in the oven for 10 minutes. Remove and allow them to cool for 2 minutes. Then eat them all!! Nom nom

macros for each cookie

2.6 fat
13g carbs
2.5 protein

Sweet Potato Protein Brownies

Ingredients

Directions

  1. Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside
  2. In a small microwave-safe bowl or stovetop, melt your nut butter with your pure maple syrup. In a large mixing bowl, add the mashed sweet potato, nut butter, maple syrup and cocoa powder and mix very well
  3. Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces

Nutrition Calories: 85.9 Fat: 5.5g Carbs: 4.5 g Protein: 2 (12 brownies)

Looking for more low calorie dessert recipes? Checkout Sweet-Potato-Protein-Recipes

Calculate Your Macronutrients

If you are trying to build muscle mass or lose fat, your diet plays a huge role. In order for your diet to work in your favor while training, you need to know the amount and ratio of macronutrients (Macros) to consume on a daily basis. There are three major macros that your body needs to functions.  These are: Carbohydrates, Protein and Fat.

Carbohydrates (Carbs)

It is important to consume healthy carbs in order to burn fat. The following healthy carbs are ones I stick to while training for fat loss.

  • Sweet Potatoes
  • Brown Rice
  • Oatmeal
  • Rice Cakes

Protein

Consuming lean protein will help you be most successful while training for fat loss. I typically stick to the following lean proteins.

  • Chicken Breast
  • Turkey Breast
  • Fish (I prefer Halibut)

Fat

While it may sound counterintuitive to eat fat while trying to burn fat, this is not the case.  You actually need to consume fat.  However, you want to consume health fats. Some of the fats I eat are:

  • Avocado
  • Almonds or Almond Butter (My Favorite)
  • Coconut Oil

Portions

This is where you Macros come into play.  Basically by using the calculator below you can determine what your portion of Protein, Carbs and Fat should be each day. What I do it then divide those portion into meals. Typically these portions are referred to in grams.

I typically consume 5- 6 meals a day. So, I would divide the overall portions by 6 and each meal would consist of that amount of grams.  I do not count calories only my macros. It ends up being the same thing in the end.

Calculate your Macros

Keeping Track

So, now you know your macros and they type of foods for each macro that you should be eating. It is very important that you stick to these numbers or your will not see the results you expected. In order to stick your plan there are really two methods that work the best (for me anyway).

  1. Use the app MyFitnessPal to enter your food and keep you on track
  2. Prepare all of my weekly meals which meet my macros and only consume those meals.

I hope you all found this information to be helpful and if you want to contact me use the contact form!