Protein is key to burning fat and gaining muscle, but getting enough protein is something many people struggle with.
One of the easiest / most obvious ways is to simply eat larger portions of meat. Cook yourself a 6-oz portion instead of 4 or 5-oz. However, depending on the type of meat this could greatly affect your Fat intake, and Fat packs more than twice as many calories than protein. So I suggest increasing portions on lean meats like white meat chicken, turkey & pork, and keep higher fat dark meats at a regular portion. That way you’re increasing your protein while having a minimal effect on Fat.
If you like eggs, a super-easy way to jack up your protein is to add liquid egg whites to 1 or 2 whole eggs. Liquid egg whites pack a protein punch without adding extra fat. And eggs are so versatile because you can stir just about anything into them to make yourself a complete meal.
Seafood is one of my favorite protein sources, particularly shrimp, scallops & white fish varieties. They’re very lean but are high in protein, and in my opinion are not ‘heavy’ at all. Seafood is one of those things I can eat a lot of without feeling overly full. I always have a bag of de-veined, split-shell, frozen raw shrimp in my freezer. They only take about 5 minutes to thaw in a bowl of warm water, and then only another 5-7 minutes to cook. I sauté mine in a pan with garlic.
But sometimes I don’t feel like eating more meat, or seafood, or eggs. And that’s why I love protein pancakes. You’ll find hundreds of protein pancake recipes online and I have tried many, but this is the one I have been faithfully making for a year now. I cannot have my pancake too ‘eggy’, and that’s how many of them are. These are a little heartier than regular pancakes, but for me they strike just the right balance of being regular pancake-ish while also being low-carb & high protein without being ‘eggy’. I particularly like to make them with Cellucor’s Corfetti Cake Batter flavor protein, but also really like them made with Cellucor’s Cinnamon Swirl flavor, and have also made them with Chocolate protein. If you’re going to make them with plain vanilla protein, I would personally add some cinnamon.
The recipe for a DOUBLE batch (2 servings):
3/4 cup Liquid Egg Whites
3 TBS plain fat-free Greek Yogurt
2 scoops Protein Powder
1/2 teaspoon Baking Soda
1/4 teaspoon Xanthan Gum (do not use with Casein protein)
1 or 2 packets of sweetener (Optional – depends on how sweet your protein powder is)
I let the batter sit in the fridge for like 10 minutes to let the xanthan gum thicken it up, which makes the pancakes fatter. You could make them without xanthan gum, but in my experience the pancakes come out very thin/flat.
These are the macros for 1 serving based on the brands of protein & yogurt I use:
195 calories, 5g carbs (1g fiber, 3g sugar), 1g fat, and 37g protein. Yes, THIRTY-SEVEN grams of protein in 1 serving, and trust me, you could easily eat more than 1 serving.
Chocolate makes everything better, so I always mix in some mini chocolate chips. I like to use mini chips in my recipes because they go farther than regular size chips and you get more little tastes of chocolate in your bites. I usually add 1/2 – 1 teaspoon of chips per serving. Note: The macros above DO NOT include chocolate chips.
I make mine half-dollar size and like the chocolate chip pancakes so much I eat them plain like a finger-food. But you could have them with maple syrup, make your own fruit puree, top them with greek yogurt or PB2 (I particularly like Choc-PB2 on them), etc.
Kerrie, Weight Loss Rebels Ambassador
Fit & Tattooed With An Attitude