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Eggs are probably my favorite form of protein, and yet I hate how much eggs you really need to get in to get just enough protein! So here is another breakfast option I have come up with and quite enjoy. It eats sort of like a light cake or pancake. It does take 20min to bake, so tidy the kitchen, take your supplements, etc to kill the time.
Pre heat oven to 410F, Cook time: 20-30min
I top mine with some berries and splenda brown sugar. This recipe could easily be altered to you liking with more of a vanilla taste, chocolate, or even savory.
The most delicious and delicate Protein Waffle/Pancakes!! I cant take credit for this, Scandinavians have been eating this recipe forever!! There are so many protein pancake recipes out there but lets be honest they all taste about the same and not so great. If you want HIGH protein, moderate to low carbs, and good fats, this is a must try. This recipe gets its texture and protein from Dry Curd!! Dry curd is a cottage cheese that is completely dry and free of any lactose, which I really like. In just half a cup, there is 22g of protein!! This recipes makes about 6 waffles, so do your math for your own serving sizes. I have about 2-3 waffles per serving.
1cup 0% Dry Curd
3 whole eggs
1/4c flour (I used Oat flour as well as the flour substitute I have posted under Tips. Couldn't taste any difference)
2tbs coconut oil (might be able to get way with 1tbs but I like good fats!!)
1/2tsp vanilla extract
1/4tsp baking powder
In a food processor, whirl together the eggs and dry curd until smooth. Add in remaining ingredients. Best results for me came from a waffle griddle versus trying to make pancakes. Cooked it more evenly and thoroughly.
Total Batch: 62g protein, 29g Carbs, 29g Fats
Slow Cooker Lazy Cabbage Rolls:
2lbs ground turkey or chicken (or extra lean ground meat, bison, etc)
1tsp olive or coconut oil
4cups shredded cabbage
1 large onion diced
2 cloves garlic
2cups white or brown rice, uncooked
2 large cans diced tomatoes (look for lowest sugar & sodium)
1cup low/no salt added chicken or beef broth
2tsp Worcestershire sauce
1tbs sugar substitute
3 bay leaves
Preparation: With the oil, brown the meat in a pan. Place half of the chopped cabbage on the bottom of slow cooker. Add the meat on top. Spread the onion and garlic on top of meat. Add uncooked rice. In a separate bowl, combine tomatoes (include the liquid from the can), broth, Worcestershire, sugar sub, salt & pepper. Pour on top of rice. Add bay leaves. Add last half of the cabbage on top. Cook on low for 6hrs or high for 4hrs.
Pumpkin Protein Muffins!
Add all to a blender or food processor:
2scoops vanilla or plain whey protein (not an isolate)
3/4cup egg whites
1/2cup 0% Greek yogurt
1/2cup pumpkin puree (look for all natural unsweetened)
1tsp baking powder
1tsp baking soda
6tbs stevia / splenda / sweetener
1.5tsp pumpkin spice
Bake at 350F for 18min. Add sliced nuts, sugar free or semi sweet chocolate chips if wanted in the batter.
90 Second Protein Cake: Mix all ingredients together.
2scoops Chocolate whey protein
1tbs cocoa powder
1tsp stevia or splenda
55grams (just weigh it or about 4tbs) of instant Pancake mix. *You need the one that says just add water*
Mix all together and get to a pudding like consistency, just a bit waterier. Get another microwave safe bowl, spray with non-stick spray, pour batter into that. Put into microwave for 90sec. All whey is different, so keep an eye on the cake as it rises. Don't want to over do it and dry it out.
You can eat it just like that but I slice mine in half, add some nut butter, berries, and lowfat cool whip! This is very much a healthy treat and not a staple in your diet. Post work out this is great!
Cauliflower Crust: For pizza or like a faux bread. Process a whole head of cauliflower to a rice like texture. Add 3/4cup chopped almonds, 1tbs of oregano, or really any spices you'd like, 3 whole eggs, salt and pepper. Process all together. Collect into a ball, flatten out on a baking sheet, bake at 400F for 25 min. until golden brown. Add toppings and continue to bake for 5-10min. Play with this a bit...add a couple tablespoons of oat flour or coconut flour to find a consistency you like best!
Check out this awesome recipe for a delicious cookies and cream brownie treat!! Made with simple ingredients that are easy to find. Definitely "T Approved!"
3/4c 0% Greek yogurt
50gr Chocolate protein powder (about 2scoops but read the tub first, DONT use an isolate for this! Isolates don't hold up well to heat)
2egg whites (1/4cup)
2tsp Stevia or Splenda
Mix together, put in square pan, bake at 350 for 15 min. I like to hit mine with a small amount of fat free whip cream or a sugar/fat free vanilla pudding!
Looking for a way to enjoy Caesar Salad Dressing without the added unnecessary calories, cream and added junk? Try this out if you love a "REAL" Caesar salad and completely diet friendly!! Thanks Mom!
1 whole egg
1/2cup canola oil (I use 1/4c canola + 1/4c olive oil)
2tbs Lemon juice (use more if you want it thinner, or add to salads after to stretch the dressing)
1tsp dijon mustard
1tsp anchovy paste (or to taste, stronger or lighter)
2tbs low fat parmesan cheese
1-2 cloves of garlic, crushed/minced (again to taste)
3/4tsp sea salt
Blend all together (I use my magic bullet) and refrigerate
I am not a huge fan of drinking my whey protein just plain with water. And sometimes I don't want or cant have a fancy doctored up shake. Nine times out of ten, I eat my whey! Take 1scoop of whey, 1tbs peanut or almond butter, tiny tiny bit of water and stir into a thick fudge like consistency. For some of you, you could even use some semi sweet chock chips, shredded coconut, maybe some fruit, chunky Peanut butter....way better then drinking that plain shake!!