Protein pancakes


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Chocolate coconut protein pancakes

Chocolate coconut protein pancakes


1/2 cup oatmeal

1/2 large banana

3 egg whites

1 scoop protein powder (I use gold standard whey)

1/2 tbsp baking powder

1 tsp unsweetened cocoa powder

1/2 tsp vanilla essence

1/2 raw coconut


2 tsbp coconut

1/2 fat-free, sugar-free chocolate instant pudding


Mix together 1 packet ff, sf instant pudding with 2 cups of milk and put in fridge. In a blender, blend the oats until a fine powder. While the oats blend,  in a large bowl mash the banana until there are no lumps left (mix with a tbsp of water) then add the egg whites and mix thoroughly. Once mixed, pour the banana, egg white mixture into the blender with the oats. Blend until the mixture is almost frothy, about 2 minutes. Pour the mixture into a bowl and add the baking powder, cocoa, and vanilla. Then slowly add the protein powder of your choice. Add 1/2 cup of coconut and mix well. Heat a pan to low-medium heat, lightly spray pan with non-stick spray and pour the batter on by 1/4 cups. Flip when bubbles start to form, then cook for about 30 seconds. when pancakes are done, get 1/2 cup of the pudding and put it on top of the pancakes (use as much pudding as desired) then sprinkle with 2 tbsp of coconut. This recipe makes 4, 5-inch pancakes.

Nutrition facts:

Serving size – 4 pancakes

Calories – 520

Protein – 54g (may vary depending on protein powder)

Carbs – 48g

Fat – 17g

If you want to lower the fat you do not have to add the coconut. With out the coconut there is only 3g of fat. These pancakes can be modified any way you like, just remove the cocoa-powder and coconut and you have regular pancakes. These pancakes are one of the healthiest ways to start your day and are also delicious. Enjoy!


Best before bed snack


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Ever find yourself hungry close to bedtime? The number one rule when trying to lose those few extra pounds is to not eat before bed, however you should never starve yourself and could actually do your body a favor by having a snack– the right snack. Low-fat cottage cheese is the perfect snack to eat before bed because its not only low in calories,  but also carbs. It is made up of mostly protein, but not just any protein, casein. Casein is a slow-digesting protein found in dairy products such as milk, cheese, yogurt, etc. Because this protein digests slowly, as you sleep it allows your body to rebuild muscle tissue and prevent muscle breakdown.