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Tried and True Breakfast

February 8, 2011

I was looking for some way to eat my new favorite condiment of the month.

Hot Pepper Blueberry Jam

Protein pancake

I used to eat these all the time and I’m not sure why I stopped but as of this morning….they are back!  You can make 4 little ones but I just make one big pancake. If you google protein pancakes, you’ll get many recipes.  Most of them are good, just be sure to avoid added flours, sugars and oils and keep in mind what you’re basic calorie needs are and  not a recipe for a 220 lb weight lifter.       Pancakes can in no time be made very calorie dense especially when you start adding toppings.

This recipe is low in calories but high in protein and I’ve added some fiber and carbs since it was my pre workout meal.   You can leave out the protein powder and add blended cottage cheese or you can either omit or substitute the bran and oat bran for almost anything else.

1 cup of egg whites (or 8 eggs)

1/2 tsp cream of tartar

1/2 scoop vanilla protein powder

2 tbsp wheat bran

2 tbsp oat bran

1/2 tsp baking powder

pinch of sea salt

1/2 tsp cinnamon

Beat the egg whites and cream of tartar until fluffy.  Stir in the rest of the ingredients and heat up  a nonstick frying pan.

Half way through I decided to add some cacao nibs and a sliced banana.  This was perfect for my 5.25 km run.

Without banana and jam this breakfast is approx 230 calories with a whopping 42 grams of protein.   Add a banana and some low sugar jam and you have about 300-350 calories.       If you do any kind of weight training, you can’t beat this as a post workout meal.

What’s your favorite pre or post workout meal?

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3 Comments leave one →
  1. Kelly permalink
    February 8, 2011 7:24 am

    water

  2. Kelly permalink
    February 9, 2011 11:24 pm

    lol no, I guess my workouts aren’t that intense.

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