Sweet Potato Protein Pancakes

Ingredients: ¾ cup mashed sweet potatoes (Bruce’s / canned are fine), 2/3 cup of vanilla protein powder, 3/4 egg whites (5 or 6 eggs), 1/2 cup of chopped pecans (optional), Sugar Free Maple Syrup (optional), Crisco Oil / Cooking Oil

 

Directions

  1. In a large bowl mix together mashed sweet potatoes, protein powder, egg whites and copped pecans.  Whisk until all ingredients are combine well and batter is smooth.

  2. Put a light coating of cooking oil onto griddle or frying pan and heat to medium high.

  3. Pour or scoop approximately ¼ a cup of the batter onto the hot griddle for each pancake.  Flip and brown on each side. 

  4. Suggest serving with Sugar Free Maple Syrup!  Enjoy!

Classic Protein Pancakes

Ingredients: ¼ cup oats,, ¼ cup cottage cheese, 1 rounded scoop vanilla protein powder, ½ cup egg whites, 1 TBS Splenda, A pinch of salt, Sugar free maple syrup

 

Directions

  1. In a medium bowl combine oats, cottage cheese, protein powder, egg whites, Splenda and salt.  Mix until all ingredients combine to make the pancake batter. 

  2. Heat a non-stick skillet to medium high.  Lightly oil with cooking spray, butter or olive oil.

  3. Pour or scoop batter onto the griddle using approximately ¼ cup for each pancake.  Flip pancake and brown on each side.  Serve with sugar free maple syrup or any other favorite topping!   

Swiss and Egg Wrap

Ingredients: ½ cup egg whites, 2 slices of sliced turkey, 1 slice of Swiss cheese, ½ cup spinach, 1 tortilla (like the spinach or sun dried tomato varieties), ¼ cup of your favorite salsa and 2 T Olive Oil

 

Directions

1.  Rinse spinach in a colander in the sink.  Once the spinach is clean, cut off the stems and cut into bite size pieces.   

2.   Heat 2 T olive oil in a skillet over medium heat. Place the spinach in the hot skillet and use a spatula to toss the spinach until it is coated with olive oil.   Using spatula or tongs sauté spinach for 2 minutes until it starts to wilt.

3. Add egg whites and cook until eggs are almost complete using a spatula to fold the egg mixture (do not over mix here)!  Add swiss cheese and turkey and cook for one more minute or until cheese melts. 

4.  Spoon egg bake into tortilla.  Fold in the sides of the wrap and serve with your favorite salsa!

Protein Pumpkin Pancakes

Ingredients: 1 Rounded Scoop Vanilla Protein Powder, 1/3 Cup Egg whites, ¼ Cup Pumpkin Puree, ½ Cup Quick Oats, 2 T Cottage Cheese, 1 TBS Splenda, ¼ tsp. Pumpkin Pie Spice, ¼ tsp. Ground Cinnamon, Toppings: Sugar Free Maple Syrup or Vanilla Greek Yogurt

 

Directions

  1. In a medium bowl mix all ingredients until all ingredients to make pancake batter.   If the batter appears too thin you may add more protein powder of oatmeal to thicken.

  2. Heat a non-stick skillet to medium high.  Lightly oil with cooking spray, butter or olive oil.  Do not pour batter onto skillet until the skillet is HOT!

  3. Pour or scoop batter onto the griddle using approximately ¼ cup for each pancake.  Flip pancake and brown on each side.  Serve with sugar free maple syrup or any other favorite topping!  

Blueberry Pecan Protein Muffins

Ingredients: 2.5 cups of Quick Oats, 1.5 cups of Vanilla Whey Protein Powder,1 T Ground Cinnamon, ½ t  Ground Cloves, ½ t Salt, 1 t Baking Powder, 1/2 C Chopped Pecans, 3 Over-Ripe Bananas, ¼ C Vegetable Oil, 1 T of Vanilla Extract, 2 Eggs, ¼ cup of Sugar Free Maple Syrup, 1 Heaping Cup of Blueberries

 

Directions

  1. Preheat oven to 350 degrees.

  2. Line muffin tins or spray with cooking oil.

  3. In a large bowl mix together oatmeal, protein powder, cinnamon, ground cloves, salt, baking powder.

  4. In a large bowl mash the bananas (a potato masher works well).  Add oil, vanilla extract, eggs and maple syrup.

  5. Pour dry ingredients into the bowl with the mashed bananas and mix until well combine.

  6. Add the blueberries and pecans and be careful not to over mix.

  7. Scoop batter into muffin tins and bake for 17 minutes.  You may use a toothpick to determine if the muffins are fully baked.  Allow to cool 10 minutes.  ENJOY!

Chocolate Protein Muffins

Ingredients: 2.5 cups of Quick Oats, 1.5 cups of Chocolate Whey Protein Powder, 5 T Unsweetened Coco Powder, ½ Cup Baking Splenda, ½ tsp Ground Cinnamon, ½ t Salt, 1 t Baking Powder, 3 Over-Ripe Bananas, ¼ C Vegetable Oil, 1 T of Vanilla Extract, 2 Eggs

 

Directions

  1. Preheat oven to 350 degrees.

  2. Line muffin tins or spray with cooking oil.  I love the silicon muffin cups because I bake so much!

  3. In a large bowl mix together oatmeal, protein powder, coco powder, splenda, cinnamon, salt and baking powder.

  4. In a large bowl mash the bananas (a potato masher works well).  Add oil, vanilla extract and eggs.

  5. Pour dry ingredients into the bowl with the mashed bananas and mix until well combine.

  6. Scoop batter into muffin tins and bake for 25-28 minutes.  You may use a toothpick to determine if the muffins are fully baked.  Allow to cool 10 minutes.  ENJOY!

Sweet Vanilla Crepe

Ingredients: ½ Cup of Egg Whites, 2.5 T Vanilla Protein Powder, 1 T Vanilla Almond Milk, 1/8 tsp Cinnamon, Optional: A Few Drops of Vanilla Extract 

Filling: 1 cup vanilla Greek Yogurt or Sweeten Plain Greek Yogurt

 

Directions

1. Spray a 10-inch skillet with cooking spray or olive oil and heat to medium-high.

2. Combine all crepe ingredients together in a medium bowl and whisk together. 

3. Pour ½ of the crepe batter into hot skillet.  You may move the skillet around to be sure the batter coats the entire bottom of the skillet. 

4. After about 30 – 45 seconds start to peel the edges of the crepe off the pan with a rubber spatula.  After about 1 minutes gently flip the crepe.  Cook for another minute  until golden brown. 

5. Fill each crepe with ½ cup of greek yogurt and ENJOY!

Cinnamon Raisin Ezekiel Bread French Toast

Ingredients: 4-5 pieces of Cinnamon Raisin Ezekiel Bread, ½ cup of Egg Whites and 1 Whole Egg, ¼ cup Almond Milk , 1 tsp Ground Cinnamon, ½ tsp Vanilla Extract, ½ cup Vanilla Protein Powder (optional), Cooking spray or oil, Sugar Free Maple Syrup (for topping)

 

Directions

1.  In a medium bowl whisk together egg whites and egg, almond milk, ground cinnamon, vanilla extract and vanilla protein powder.

2.  Spray frying pan and heat to medium high.

3.  Dip each piece of Ezekiel bread into the egg mixture.  Allow each side to sit in the mixture for 15-20 seconds so the bread becomes saturated.

4.  Place bread into hot frying pan and cook until golden brown on each side.  It is important to wait until the frying pan is pre-heated to cook the French toast.  This will help the bread to “crisp” up when cooking.   Serve with sugar free maple syrup.  On a cheat day serve with peanut butter or top with fruit. 

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BREAKFAST 

DISCLAIMER: James Thompson is a sports nutritionist with over 25 year of hands-on practical experience.  He is not a registered nutritionist or a dietitian.  THIS INFORMATION AND ALL RECOMMENDATIONS MADE ARE NOT INTENDED TO BE A SUBSTITUTE FOR PROFESSIONAL MEDICAL ADVICE OR DESIGNED TO SERVE AS A DIAGNOSIS, TREATMENT OR PREVENTION OF ANY ILLNESS OR DISEASE. ALWAYS SEEK THE ADVICE OF YOUR PHYSICIAN OR OTHER QUALIFIED MEDICAL, HEALTH CARE PROVIDER BEFORE YOU START ANY NUTRITION OR EXERCISE PROGRAM. BY BEGINNING THIS OR ANY OTHER PROGRAM, YOU AGREE THAT YOU HAVE HAD CLEARANCE FROM YOUR MEDICAL PROFESSIONAL TO DO SO.