Tuesday, August 11, 2009

DJ's POWER PROTEIN PANCAKE RECIPE



My wife and I came up with this about 10 years ago and I have been making it ever since. This is a great variety of nutrients to get your day started off right and to this day, I am still not sick of it......you will be amazed at how good it tastes. I don't even eat cottage cheese by itself, but you would never know it's even there. Here is my "not so secret anymore" DJ's POWER PROTEIN PANCAKE RECIPE...try them, it is a great balance of everything, including blueberries which are a great form of antioxidant. This a well balanced slow released meal that provides lots of energy!

Tools:

I like to use a hand blender and a tall 32+ oz. cup that is wide enough at the bottom to let the blender get there...the hand blender is so much easier to clean up vs. a regular blender.

500 Calorie version:

Ingredients:

8 oz. Egg Whites (I buy them in a carton)
1/2 cup of 2% Cottage Cheese (I buy the Breakstone Snack Packs, already portioned out)
2/3 cup Old Fashioned Oatmeal (Rolled Oats)
1/2 Cup of Blueberries (I use frozen Organic that Costco sells)
1/3 cup of Sugar Free Cary's Syrup
Dash of Nutmeg spice

400 Calorie version:

Ingredients:

6 oz. Egg Whites (I buy them in a carton)
1/2 cup of 2% Cottage Cheese (I buy the Breakstone Snack Packs, already portioned out)
1/2 cup Old Fashioned Oatmeal (Rolled Oats)
1/2 cup of Blueberries (I use frozen Organic that Costco sells)
1/4 cup of Sugar Free Cary's Syrup
Dash of Nutmeg spice

250 Calorie version:

Ingredients:

4 oz. Egg Whites (I buy them in a carton)
1/4 cup of 2% Cottage Cheese (I buy the Breakstone Snack Packs, already portioned out)
1/3 cup Old Fashioned Oatmeal (Rolled Oats)
1/4 Cup of Blueberries (I use frozen Organic that Costco sells)
1/4 or less cup of Sugar Free Cary's Syrup
Dash of Nutmeg spice

Cooking:

I blend all these together into a batter, and yes they are purple until after they are cooked. I make two plate size pancakes (I make the 500 calorie version) that I cook in a large pan on Medium Heat. I eat the 1st one, while the second one is still cooking. I spray Smart Choice Non Stick Cooking Spray on the pan. You can also make this same batter and then use a waffler and make waffles!

Condiments:

I spray Smart Choice spray butter on them and then I use Cary's Sugar Free Syrup which only has 30 calories per 1/4 cup.

Posted by DJ MORRIS at 4:11 AM

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WANT TO GET IN THE BEST SHAPE OF YOUR LIFE IN JUST 90 DAYS?

400-500 CALORIE MEALS

Dividing your meals up into equal calories is a great way to kick start your metabolic rate and get your body burning fat. Right now I'm doing the INSANITY workout and I am taking in 3,000 cal/day by eating 500 calorie meals 5 times a day, and then having an early morning (5am) snack before I eat breakfast and then a Greek Yogurt 1 hour before bed. You can scale the calories down to either 300 or 400 calories per meal to fit your caloric needs by using my 'Food Choice Guide'.

PROTEIN BLUEBERRY WAFFLES
1 cup of Egg Whites
2/3 cup of Rolled Oats
1/2 cup of Lowfat Cottage Cheese
1/2 cup of fresh or frozen Blueberries
dash of Nutmeg & Cinnamon

Blend into batter and then make waffles or pancakes out of the batter.

OATMEAL PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 cup of fresh or frozen Berries
1/4 cup of Oatmeal
1 Tbsp. of Natural Peanut or Almond Butter

'PICK ME UP' SHAKE
8 oz. of water
2 Scoops of Whey Protein Isolate Powder (Chocolate)
1 Tbsp of Instant Coffee
1 Tbsp of Flaxseed Oil
1/2 Banana
3 frozen Strawberries

BANANA BERRY PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 cup of fresh or frozen Berries
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Banana Cream Pudding Powder

CHOCOLATE PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/4 cup of Oatmeal
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Chocolate Pudding Powder

PISTACHIO PROTEIN SHAKE
2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/2 Banana1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello Pistachio Pudding Powder

WHITE CHOCOLATE PROTEIN SHAKE
1 1/2 Scoops of Whey Protein Isolate Powder
1 cup of 1% Organic Milk
1/4 cup of Oatmeal
1/2 Banana
1 Tbsp. of Natural Peanut or Almond Butter
1 Tbsp. of Fat Free Jello White Chocolate Pudding Powder

BAGEL & LOX
1 Whole Wheat Bagel or English Muffin
2 Tbsp. Lowfat Cream Cheese
2 slices of Tomato
4 oz of Smoked 'Wild' Salmon
1 Grapefruit

EGG WHITE BREAKFAST WRAP
4 Egg Whites
1 Whole Grain Tortilla
2 Tbsp. of Salsa
2 Slice of Tomato

1/2 cup of Melon (cubed)
1 cup of Lowfat Greek Yogurt (Fage) with...
1 Tbsp. Chopped Walnuts

PROTEIN CEREAL
1 1/2 cups of Kashi GoLean or Hi-Lo Cereal
1 cup of 1% Organic Milk
1 Banana
1 Tbsp. Flaxseed Oil

PEANUT BUTTER & BANANA TOAST
2 Slices of Whole Wheat Toast
2 Tbsp. of Natural Peanut or Almond Butter
1 Banana

VEGGIE OMELET
2 Whole Eggs
2 Egg Whites
1 cup of chopped Mushrooms & Onions
2 Slices of Whole Wheat Toast
1 Slice of Low Fat Cheese
6 oz of Orange Juice

PROTEIN OATMEAL
1 1/3 cup of Rolled Oats (Old Fashioned)
1 1/2 Scoops of Whey Protein Isolate Powder
2 Tbsp. of Chopped Walnuts
1/4 cup of 1% Organic Milk

BREAKFAST SANDWICH
1 Whole Egg
2 Egg Whites
1 Honey Wheat English Muffin
1 Slice if Tomato
1 slice of Lowfat Cheese
3 oz of Lean Protein (Chicken or Flank Steak)
6 oz of Orange Juice or Fruit

YOGURT BOWL
2 Cups of Lowfat Greek Yogurt (Large Fage)
1 Tbsp. of Agave Nectar
2 Tbsp. of Chopped Walnuts
2 Tbsp. of Raisins

MUFFIN, YOGURT & FRUIT
1 Banana Oatmeal Protein Muffins (recipe on site)
6 oz Lowfat Greek Yogurt
1 Tbsp. of Chopped Walnuts
1 serving of Fruit of Choice

TURKEY or CHICKEN SANDWICH/WRAP
1 Whole Wheat English Muffin or Whole Wheat Tortilla
4 oz of Grilled Chicken or Turkey (best if not processed Deli Meat)
2 slice of Lowfat Cheese or
2 Tbsp of Lowfat Cream Cheese
Sliced Tomato to taste

1 Apple or Pear

GRILLED CHICKEN SPINACH SALAD
4 oz of Chicken Breast
3 Cups of Fresh Spinach
1 cup of raw Brocolli
1/2 chooped apple
1 Tbsp of chopped Pecans or Walnuts
(optional) Diced Tomato or Cucumber
1 Tbsp of EV Olive Oil
Lemon Juice to taste
2/3 cup of Black Beans

SUSHI & BROWN RICE
1 Tuna or Salmon roll with Brown Rice
1 Side Salad
2 Tbsp of Asian Ginger Dessing
1 cup of Edamame
1 cup of Miso Soup

TERIYAKI TUNA STEAK
4 oz Tuna Ahi Tuna Steak
2 Tbsp of low-fat Teriyaki Sauce
2 cups of fresh Spinach
1 cup of Brown Rice
1 Tbsp of EV Olive Oil

Wilt Spinach and EV Olive Oil

ROAST BEEF WRAP
4 oz of lean Roast Beef
1 Whole Wheat Pita
1 tsp of Horse Radish
1 cup of Wilted Spinach
1 tsp EV Olive Oil
3 oz of Avocado
2 Slices of Tomato

CHICKEN RANCH WRAP
1 Whole Wheat Tortila
3 oz of Grilled Chicken Tenders
3 oz of Avocado
5 Sprays of Ranch Salad Spritzer Spray
1 oz of Low Fat Mozzarella

BUFFALO BURGER
5 oz of fresh Ground Buffalo or Extra Lean Red Meat
1 Whole Wheat English Muffin
1 slice of Low Fat Cheese
1 Slice of Tomato
1.5 oz of Avocado or Guacamole
1 Small Romaine House Salad

WHOLE WHEAT PENNE, CHICKEN, VEGGIES, AND FETA
3/4 cup of Whole Wheat Pasta
3 oz of Grilled Chicken
1 cup of mixed steamed Veggies of choice
1/3 cup of low-fat Feta crumbles

1 cup of Berries or fruit of choice for dessert

PEANUT BUTTER & BANANA SANDWICH
2 slices of Whole-Grain Bread or Toast
2 Tbsp of Natural Peanut or Almond Butter (1 tbsp per slice)1 sliced banana

PROTEIN PIZZA MUFFIN
1 Honey Wheat English Muffin
4 oz of Chicken Breast (2 oz on each muffin)
1/2 cup of Marinara Sauce
1.5 oz of Part Skim Mozzarella
1 cup of Broccoli (steamed and served on the side)

Bake on 350* for 10 minutes.

TURKEY CHILI
1.5 cups of Chili (see Chili recipe above)
2 cups of chopped fresh Spinach
1 cup of chopped Broccoli
1.5 Part Skim Mozzarella

Microwave chopped veggies for 1 minute, then add chili and microwave for another minute, then finally add cheese and microwave for a final minute.

BEER STEAMED SHRIMP
7 oz of Shrimp (I like the large ones)
4 Tbsp of Cocktail Sauce
1 cup of steamed Broccoli
2 slices of Whole Wheat Toast or
1 Honey Wheat English Muffin

Boil shrimp in 1 can or bottle of Light Beer and sprinkle with Old Bay Seasoning, then add a little more seasoning after they are fully boiled and drained.



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