PROTEIN POWER PANCAKES
Its easy to add protein to your favourite recipes and as breakfast is one of the most important meals of the day, here’s a protein packed recipe to power up your metabolism and keep you satisfied for hours. These pancakes can be topped with peanut butter and fresh fruit for an even more nutritious start to your day.
Makes 1 large serving
30g rolled oats
2 scoops PRO GRADE WHEY protein powder
1 ripe banana(optional)
3 egg whites
1/2 tsp. baking powder
Pinch of powdered cinnamon
Enough milk to form a batter (any milk will do, cow, almond, coconut etc)
1. In a bowl, mix together ingredients.
2. Preheat a frying pan (medium-low heat), spray with non-stick spray, and pour in half of the batter while shaping it into a pancake with a spoon.
3. Heat until partially cooked and flip pancake.
4. Repeat with remaining batter.
5. Once cooked through, top with peanut butter, seeds, fresh fruit, etc.
Approx. 458 calories, 11.1 fats, 42.9 carbs, 60g Protein
PROTEIN POWER PORRIDGE
Pack a real punch at breakfast time with this high protein power breakfast with slow burning carbs. It is so important to get some protein into your body after fasting for 8 hours during your sleep. Start your day off on the right foot with this wholesome but easy to make high protein deliciously hot meal.
50g Rolled oats
350ml Skimmed/semi/whole milk
1 scoop PRO GRADE WHEY (chocolate or strawberry)
5g Creatine X
Sunflower seeds (optional)
Flax seeds (optional)
Put oats into a microwavable bowl and add milk
Microwave for approx 2 to 3 minutes until oats reach porridge consistency
Add all other ingredients to hot porridge, stir well.
Nutritional breakdown (not including raisins or seeds)
Cals 464 Protein 42g Carbs 57.5g fat 6.2g
PROTEIN CHOCOLATE COOKIE PEANUT BUTTER BALLS
4 scoops chocolate cookie PRO GRADE WHEY powder
1 cup natural peanut butter
1/2 cup unsweetened apple sauce
1/2 cup ground flax seed
In mixing bowl, combine all ingredients thoroughly except one scoop of atomic whey. Roll 1 tablespoon of mixture into a walnut size ball and place on grease proof paper.
Roll the balls in the remaining scoop of protein powder to make less sticky on the outside.
Refridgerate for 30 mins.
You can also add raisins, sunflower seeds, shredded coconut, chopped nuts, etc into the dough. (Note: These optional additions are not in current nutritional information).
Makes approximately 30 round balls
Nutritional info per ball
Calories 82, Protein 6g, Carbs 3.8g,Fat 5.7g
Peanut butter’s got the good fat.
Peanut butter is chock-full of heart-healthy monounsaturated fat. A recent study found that insulin-resistant adults who ate a diet high in monos had less belly fat than people who ate more carbohydrates or saturated fat.
Why flax seed?
Flax seed is considered a "functional food," due to its helpfulness in improving cholesterol levels, reducing inflammation, improving digestive regularity, helping manage blood sugar levels in diabetics, reducing symptoms associated with menopause and lowering risks for conditions such as heart disease and various forms of cancer.
CHOCOLATE AND BANANA PROTEIN OMELETTE
Table spoon of Coconut oil
1 ripe banana sliced
1 scoop of PRO GRADE whey
Enough skimmed milk to make whey powder into a paste
1 teaspoon cinnamon
Add coconut oil to hot pan
Add milk to the scoop of PRO GRADE whey and mix to a paste
Add paste to eggs
Pour mixture into hot oil
Add banana and sprinkle on cinnamon
Cook until done.
cals 546, protein 44g, fat 28g, carbs 28g
Strawberry Protein and Banana Fluff with strawberries
1 large frozen sliced banana (remember to peel and slice before freezing the banana!)
1 scoop PRO GRADE whey protein powder
60 ml coconut milk
1. Place all ingredients (except strawberries) in a bowl and blend until smooth, frozen mixture has been created.
2. Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.
3. layer with fresh strawberries.
4. Eat immediately.