Here’s a pancake recipe that you can feel good about eating! It’s made with 100% pure, fitness ingredients that will fuel your results and satisfy your hunger.
Courtesy of RealHealthyRecipes.com
What you need
Servings: 1
1 scoop vanilla protein powder
¼ cup egg whites
¼ cup cottage cheese
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
Instructions
1. Mix all of the ingredients together in a bowl.
2. Preheat your pancake griddle and grease with a touch of coconut oil. Add the batter to the preheated grill to form 3 pancakes. Once bubbles form, flip the pancakes to cook the other side.
3. Remove from heat and serve immediately with a handful of berries. Enjoy!
Nutrition
One serving equals: 182 calories, 1g fat, 3g carbohydrate, 374g sodium, 0g fiber, and 38g protein.
Here’s another guilt-free pasta recipe for you! You won’t need a spiral slicer for this one, simply use a regular veggie peeler – like the kind you would use to peel the skin from a potato – to create long, flat zucchini noodles. This recipe has a scrumptious, nutty flavor that will make you forget all about traditional noodles. Feel free to serve with some sliced chicken breast, sliced hard-boiled eggs or steak for added protein. Enjoy!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 4
1 teaspoon coconut oil
Pinch of salt
1 Tablespoon almond flour
4 large zucchinis, peeled with a veggie peeler
2 Tablespoons extra-virgin olive oil
2 cloves garlic, minced
½ teaspoon red pepper flakes (or more to taste)
1 Tablespoon minced parsley
¼ teaspoon black pepper
Instructions
1. Heat a large skillet over medium-high heat, about two minutes. Add the coconut oil, and once it’s melted, add the almond flour and a pinch of salt.
2. Stir often with a wooden spoon, until it’s toasty brown, about two minutes. Remove crumbs from the pan and save for garnish.
3. In the same skillet, add the peeled zucchini noodles. Sauté them until just tender, about one to two minutes. Turn heat to low.
4. In a new pan on low heat, combine olive oil, garlic, and red pepper flakes, stirring with a spoon until fragrant, about 20 seconds.
5. Transfer the zucchini noodles to garlic and oil mixture. Toss and stir until they’re coated.
6. Turn off the heat and add parsley, salt, and black pepper. Sprinkle with almond flour crumbs before serving. Enjoy!
Nutrition
One serving equals: 165 calories, 12g fat, 72mg sodium, 13g carbohydrate, 5g fiber, and 6g protein
This easy-to-make casserole is packed with the protein and veggies needed to fuel your fitness results. Feel free to modify the veggies used in this recipe. Add in whatever veggies you have on hand and enjoy for breakfast, lunch or dinner!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 6
1 cup broccoli, diced
1 cup mushrooms, chopped
1 yellow squash, sliced
1 zucchini, sliced
10 oz ground chicken breast or turkey
4 cups liquid egg whites
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
Sea salt and fresh pepper
Instructions
1. Preheat the oven to 350 degrees F. Lightly grease a 9×13 casserole pan with olive oil.
2. Place a large skillet over medium-high heat and coat with olive oil spray. Add the broccoli and mushrooms and cook for 3 minutes. Add the squash and zucchini and sprinkle with sea salt, black pepper and ½ teaspoon of both the onion and garlic powder. Once tender, transfer the veggies from the skillet into the prepared casserole pan.
3. Return the skillet to medium-high heat and coat with olive oil spray. Add the ground chicken or turkey and sprinkle with sea salt, black pepper and the remaining ½ teaspoon of both the onion and garlic powder. Cook, stirring often, until no pink remains. Add to the prepared casserole pan.
4. Pour the egg whites over the veggies and meat in the casserole. Bake in the preheated oven for 40-50 minutes, until the edges have set and the top has browned. Feel free to garnish with a sprinkle of cheese, diced tomato and fresh parsley. Cut and serve. Enjoy!
Nutrition
One serving equals: 154 calories, 1g fat, 300mg sodium, 3g carbohydrate, 1g fiber, and 31g protein
This mixture of tender veggies is perfect for packed meals for the week. The savory and tangy flavor element from the vinegar adds the perfect amount of kick to liven up a serving of protein.
One of the reasons that I chose these three particular vegetables (red onions, mushrooms, and asparagus) was because it will last all week in the fridge without getting soft, soggy or otherwise undesirable. In fact, the flavors intensify over a few days and you can continue to enjoy the same batch all week!
Courtesy of RealHealthyRecipes.com
What you need
Servings: 8
2 teaspoons olive oil
1 red onion, halved and sliced
2 bunches Asparagus, trimmed and cut into 1-inch segments
4 cups white mushrooms, stems removed and sliced
¼ cup white wine
sea salt and black pepper
Instructions
1. Place a large skillet over medium-high heat and add the olive oil. Once hot, add the onion and sauté for 4 minutes.
2. Add the asparagus and sauté for another 4 minutes.
3. Add the mushrooms and vinegar and continue to sauté for another 4 minutes. Season generously with salt and pepper and continue to sauté until the liquid is gone and the veggies are tender and flavorful. Enjoy!
Nutrition
One serving equals: 43 calories, 2g fat, 5g carbohydrate, 2g sugar, 4mg sodium, 2g fiber, and 3g protein.