*Please note, I wish I could say I was genius enough to come up with all of these recipes but I can not. I'm amazing at find them, making them, and sometimes tweeking them, but I did not create them. You will find the link where I found each under the recipe. Some of the pics are from link, and some are from my kitchen. Enjoy!!
These are the recipes I've tried and loved. There are many, many more that I have found and will be adding as soon as I try them out!
Blueberry Protein Pancakes with Applesauce
Ingredients:
1/2 C Oats
1 Tbsp Flaxseed Meal
1 Tsp Baking Powder
1/4 Salt
2 Packets Truvia Sweetener
1/2 C Unsweetened Almond Milk
6 Egg Whites
1/4 C Blueberries (I use frozen)
1/2 C Unsweetened Applesauce
Directions:
Mix everything except blueberries and applesauce in a blender for about 30 seconds.
Heat pan and spray with no-stick cooking spray.
Pour 1/2 mixture into pan and then drop in 1/2 of the blueberries into the mixture, spreading out around the pancake.
Cook like a pancake, waiting till bubbles start to form and flip, browning both sides then remove from pan.
You may need to mix the remaining batter a sec before pouring into the pan and re-spray with no-stick spray.
Repeat directions for second pancake.
Put on plate and then pour the applesauce on top for topping.
*you can put cinnamon on top of applesauce if you'd like, or some might want a sugar free syrup.
Nutrition FactsServing Size 2 Pancakes
Amount per serving
Calories 334
Total Fat3.88g
Total Carbs48g
Protein30g
Ingredients:
1/2 C Oats
1/2 C Vanilla Whey Protein Powder
1/2 C Low Fat Cottage Cheese
1 C Egg Whites
1 Tbsp Flaxseed Meal
For Stuffing:
1 Tbsp All Natural Peanut Butter
3/4 Banana sliced thin
Directions:
Mix all ingredients in blender for about 30 sec. until well blended.
Heat small frying pan on high, so it gets super hot.
Spray with no-stick cooking spray.
Pour 1/4 C batter onto pan (should be so hot it sizzles when hitting pan), then turn heat down to med high to cook evenly.
As soon as bubbles start to form, flip then when 'sizzle' sound stops take off pan.
*This will be a quick proccess since the crepe is very thin and cooks at high heat. Pour/flip/remove!
Continue with remainder of batter. You may need to re-spray the pan every other one.
I can usually get about 9 crepes out of this recipe so I usually eat 3 at a time, which is why I like to cook them on Fridays so I already have Saturday and Sunday's breakfasts already made.
Spread the peanut butter evenly on all three then spread out banana sliced and fold over.
Nutrition Facts
Serving Size Per 3 crepe (not including peanut butter or banana)
Amount
per serving
Calories 214
Total Fat 3.36g
Total Carbs 14.4g
Protein 30.6g
Overnight Baked French Toast
Ingredients:
12
pieces light bread (45 calories per slice)
2
large eggs
2
cups egg whites, lightly beaten
2
cups unsweetened almond milk
1 TB
vanilla extract
2 TB
coconut oil, melted
2 TB
cinnamon
2
scoops vanilla protein powder
2
tsp. sea salt (or table salt)
Directions: (takes less than 10 minutes to
prepare the night before!!!)
1.
Cut up bread into 1-inch pieces and arrange in a 9×13 baking dish, coated with
non-stick cooking spray. Set aside.2. In a large mixing bowl, combine eggs, whites, almond milk, vanilla and coconut oil. Blend well with hand mixer (or you can use a whisk) until light and fluffy.
3. Add in cinnamon, protein powder and sea salt and continue to mix until ingredients are well blended.
4. Pour over the top of the bread pieces into the baking pan.
5. Cover with plastic wrap and put in the refrigerator overnight or at least 8 hours.
6. Preheat oven to 350 degrees.
7. Remove the plastic wrap from the baking pan and bake for 45 minutes, or until puffy and golden brown on top.
8. Remove from oven and cut into 6 even pieces. Drizzle with sugar-free syrup if you desire extra sweetness! That’s it! Enjoy!!
100% TASTE, 0% GUILT
NUTRITION DATA
Per
serving (serves 6): 220 calories, 22 grams protein, 13 grams carbohydrates, 9
grams fat
Pasted
from <http://www.fitnessrxwomen.com/nutrition/recipes/allis-slim-pickins/overnight-baked-french-toast/>
Egg Muffins
Ingredients:
8 Egg Whites
2 Whole Eggs
Lots of Veggies: Whatever you like, onion, red peppers, green pepper, broccoli, spinach, etc
Directions:
Preheat oven to 375.
Whisk eggs in large bowl.
Add veggies and lightly whisk to blend.
Spray muffin pan with no-stick cooking spray
Fill muffins tins evenly (about 2/3 full)
Bake for about 20-30 min or until tops are fully cooked.
*You can also add a little shredded cheese, some baked ham, or crumbled turkey bacon. Remember, just keep it clean!
Not exact on nutritional values.
Serving Size: 2-3 for me
3-4 for my husband
This is mostly protein, so pair it with a little carbs, like whole wheat toast!
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