When it comes to body sculpting nutrition, one of my main goals is to consume at least 1 gram of protein per pound of body weight everyday. It’s just as important that I consume adequate amounts of carbohydrates to keep my energy levels up throughout my weight training sessions. That’s what makes high protein oatmeal pancakes an ideal meal for physique artists like you and me.
I have been experimenting with a variety of high protein oatmeal pancake recipes. Here are just a few to give you an example. Please feel free to modify the recipes to suit your caloric needs…
High Protein Oatmeal, Banana, Blueberry, and Cinnamon Pancake
Ingredients:
1 banana
2 whole eggs
2 egg whites
1 cup rolled oats
1/2 cup blueberries
dash of nutmeg
cinnamon to taste
spray frying pan with extra virgin olive oil and cook on medium heat until golden brown. Flip and cook until golden brown.
NOTE: This is a post workout meal for me, which is also the largest meal of the day for me. You may want to cut this recipe in half, using one half as a pre workout meal and the other half as a post workout meal if your caloric intake is lower than mine for the day.
Nutrition Facts:
791 Calories
40 grams Protein
122 grams Carbohydrate
19.5 grams Fat
If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.
High Protein Oatmeal, Egg White, Apple, Blueberry, and Cinnamon Pancake
Ingredients:
8 egg whites from carton
2/3 cup dried oats (large flaked rolled oats)
1/2 cup blueberries
1 apple
1/4 cup unsweetened applesauce
lots of cinnamon
Nutrition Facts:
566 calories
40 grams protein
92 grams carbohydrate
5 grams fat
If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.
High Protein Oatmeal, Apple, and Cinnamon Pancake
Here’s the ingredients and directions:
3/4 cup Quaker Quick Oats or Instant Oats (We used Large Flaked Rolled Oats)
4 Egg Whites
1/2 cup Apple, diced
1 scoop Prograde Protein Powder
1 tsp Cinnamon
Nutrition Facts:
607 Calories
51.5 grams protein
85 grams carbohydrate
6.5 grams fat
If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.
Put all ingredients together in a mixing bowl. Stir until the mixture has a semi-liquid pancake-batter-like consistency.
Spray some non-stick spray on a frying pan and pour the mixture into a pan.
Cook on medium heat. When one side is lightly browned and solid enough to flip, turn the pancake over with a spatula and cook the other side until lightly browned and firm.
By the way, the High Protein Apple Cinnamon Pancake recipe is just one recipe from Prograde’s 197 Healthy and Delicious Fat Burning Recipe book. You can scoop up this incredible fat burning resource for only $4.95 and no… that’s not a misprint 😉
Other Tips & Ideas
As I mentioned, these are high calorie meals that I consume post workout (my largest meal of the day). If your caloric allowance does not allow for such a large meal I recommend simply cutting the meal in half and turning it into 2 separate meals pre and post workout.
I posted these recipes in Tom Venuto’s Burn The Fat Inner Circle and received some great feedback as well as some suggestions for modifying the recipe…
…some people said they would add peanut butter or almond butter to the recipe. Some suggested a variety of fruits to tingle your taste buds. Some recommended mixing the ingredients (minus the fruit) in a blender. Some spread a sugar-free jam on top instead of honey.
One of my Facebook friends and fellow physique artists, Sylvia Mavros, said that she sometimes replaces the oats with quinoa. Now that would be an interesting alternative that I am looking forward to trying.
So… now it’s your turn. Give these recipes a try and let us know what you think. How would you modify the recipes to suit your caloric needs and taste buds?
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK, is a Certified Fitness Consultant with a passion for transforming fitness enthusiasts into physique artists. His most recent program, Metabolic Masterpiece guides you through the process of sculpting your body into a work of art, by applying what Scott has coined, “The A.T.T.R.A.C.T. Formula.
With his synergistic, boredom busting, body sculpting workouts you will melt stubborn fat and gain muscle while skyrocketing your metabolism!