I’m back to bring you more recipes that will have your taste buds jumping!!
BANANA PROTEIN PANCAKES (Breakfast)
Ingredients:
- 1/2 cup vanilla whey protein powder
- 1/2 cup all purpose flour, or almond flour
- 1/4 cup quick oats
- 1 packet stevia
- 1 tsp. baking powder
- 1 banana, mashed
- 1 large egg
- 1 Tbsp. fat-free greek yogurt
How to make it:
Step 1 – In a large bowl, combine the protein powder, flour, oats, stevia, and baking powder. Mix well. Add the banana, egg, and yogurt mix
Step 2 – Coat a nonstick skillet with cooking spray, then wipe away the excess with a paper towel and set aside the towel. Use this towel to wipe the skillet between pancakes, recoating the skillet with the oil and cleaning away any pancake batter crumbs. Heat the skillet over medium-low heat.
Step 3 – Spoon about 1/2 cup of batter into the skillet. Cook for 1 to 2 minutes, or until firm and golden brown. Flip the pancake and cook for 30 seconds to 1 minute longer, or until golden brown. Remove the pancake to a plate. Wipe the skillet with the paper towel.
Step 4 – Repeat STEP 3 with the remaining batter to make a total of 3 pancakes.
Makes 3 pancakes — Per pancake: 225 calories, 20g protein, 27g carbs, 4g fat, 3g fiber, 53mg sodium
PROTEIN TACO SALAD (Lunch)
Ingredients:
- 1/2 pound extra-lean ground beef
- 2 tsp. chili powder
- 3 drop of hot pepper sauce
- Pinch of ground black pepper
- 2 cups shredded iceberg lettuce
- 1 tomato, finely chopped
- 2 Tbsp. shredded low-fat Cheddar cheese
How to make it:
Step 1 – Light coat a large nonstick skillet with cooking spray. Wipe away any excess with a paper towel. Heat the skillet to medium.
Step 2 – Add the ground beef and break it apart with a wooden spoon as it’s heating up. Add the chili powder, hot pepper sauce, and black pepper. Cook for 6 to 8 minutes, or until no longer pink. Drain and set aside.
Step 3 – In a large single-serving bowl, layer the lettuce, beef mixure, tomato, and cheese
Makes 1 serving — Per serving: 332 calories, 50g protein, 10g carbs, 10.5g fat, 3g fiber, 268mg sodium
Extras: for added flavor, toss in half avocado and a couple tablespoons of low-sodium salsa
POACHED SALMON WITH STEAMED VEGGIES (Dinner)
Ingredients:
- 6-ounce salmon fitlet
- 1/2 cup chopped celery
- Pinch of lemon-dill seasoning
- Pinch of ground black pepper
- 1 cup sliced white mushrooms
- 2 yellow squash, sliced
- 1 zucchini, sliced
How to make it:
Step 1 – Place the salmon in a deep skillet. Add enough water to cover the salmon by 1″
Step 2 – Add the celery, lemon-dill seasoning, and pepper. Bring to a slow boil over medium heat. Cook for 10 to 15 minutes, or until the salmon is opaque at the thickest point. Use a knife to check if cooked, insert a knife and check to see if fillet is light pink.
Step 3 – Remove to a plate. Lightly scrape off the skin and fat line.
Step 4 – Place a steamer basket in a larger pot with 2″ of water. Bring to a boil over high heat. Place veggies in basket and steam for 3 to 5 minutes, or until crisp and tender.
Makes 1 serving — Per serving: 404 calories, 42g fat, 18g carbs, 19g fat, 7g fiber, 160mg sodium
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