Oatmeal and Egg White Pancake! (Prep friendly)

Doing this competition has made me get creative in the kitchen to make food that is on plan, but tastes good.  I told my coach that if I had to eat cardboard and air then I wouldn't make it.

I would like to share some of my recipes that I've come up with. These recipes are contest prep friendly (depending on your contest plan of course) but also awesome for people who are looking to lose body fat (which is really what a competition diet is anyway)

So enjoy here's my newest favorite breakfast creation.

Oatmeal and Egg White Pancake

Oats and Egg Whites for breakfast every morning...Luckily my coach allows us to swap oats out so I alternate between oats, cream of wheat, and grits but oats are my go to because I like them.

I’ve livened them up with my allotted almonds, cinnamon, nutmeg, added some Torani syrup but I  need some more excitement.  

I can’t take credit for this recipe, I got it from one of my fellow Roxstar teammates, Carol.  She’s my new best friend.

Preparation

The night before measure out your allotted oats and add just enough boiling water to cover.  Don’t add too much.  We just want to get our oats nice and fluffy.

This is where you can have a little fun with your mix ins.  Here’s what I’ve used

Stevia or Splenda

Cinnamon

Nutmeg

PB2

Vanilla

Torani Syrup: Caramel, Belgium Cookie, Vanilla,

Refrigerate overnight

Cooking

The next morning add your allotted egg whites to the mixture and stir it up

Spray your non stick cooking pan  or griddle and allow to get hot

TIP: Make sure your pan is hot enough before adding your mixture

Cook as a pancake and top with Torani Sugar Free Syrup or eat plain!

Recipes!!!

If you know me, I take forever to get going in the mornings even though I'm an early bird.  This is one of my favorite breakfasts when there is no time to scramble egg whites

Protein Power Packed Oatmeal

1/2 cup Steel Cut Oats (or whatever your serving size)

1 cup water

1 Scoop Protein Powder ( I LOVE BSN LEAN DESSERT's WHIPPED VANILLA CREAM)

1/4c. Liquid Egg Whites

Cinnamon 

Blueberries, Blackberries (optional)

Cook Oatmeal as directed

Add in Liquid Egg Whites and Protein Powder*

*SUPER IMPORTANT:  WAIT UNTIL THE OATS HAVE FINISHED COOKING, THEN ADD IN PROTEIN POWDER AND EGG WHITES*

Season with Cinnamon and add Berries to taste.

Homemade Protein Bars

I avoid a lot of the commercial protein bars because they 

a) taste like cardboard 

b) taste like candy and have the nutritional makeup of candy bars

c) are too expensive

These are adapted from Jamie Eason's Pumpkin Protein bars, but you can jazz it up anyway you'd like. I have used sweet potatoes, mashed bananas, used PB2, and varied the protein powder flavors

1/2 cup Xylitol natural sweetener (Xyla @ Whole Foods)
1/2 cup unsweetened apple sauce
3 tsp ground cinnamon
1 1/2 tsp ground ginger
1/2 tsp ground cloves
1 tsp baking powder
1 tsp baking soda
1/2 tsp sea salt
2 tsp vanilla extract
4 large egg whites
1 15oz can pure pumpkin, raw
2 cups oat flour (or use 2 cups of either depending on preference, higher carbs in oat flour, lower in calories and protein)
2 scoops vanilla whey protein
1/2 cup unsweetened vanilla almond milk
 Organic

1/2 cup chopped walnuts (optional, not included in nutritional info)

Preheat oven to 350
Spray 9x13 Pyrex dish with non-stick spray
Combine first 11 ingredients and mix well
Add the final 3 ingredients (4 if adding walnuts) and mix until incorporated.
Spread the batter evenly in the dish and bake for 30 minutes.
Makes 12 large squares.

Serving Size: Makes 12 squares

Lame Excuses: Ain't Nobody got time for that

We've met Barbara who is frustrated with her attempt at a healthier lifestyle.  Barbara is meeting with her trainer to discuss her concerns.  After realizing that it is going to take time, patience, and epsom salt to get into better shape, now Barbara has another problem: She doesn't think she has enough time to prepare her food to stick to her meal plan.

Barbara:  So this meal plan you gave me.  You want me to make all this food.  I have a full time job and other responsibilities.  

Trainer:  Didn't you just tell me that you  spent all last night  facebook and google stalking that hot guy you met the other night.  Plus you watch every franchise of the Real Housewives and Downton Abbey religiously.  I think you have time to prepare meals for Monday - Thursday like I'm asking.  You need to PLAN AND PREPARE.

Barbara: I like to do those things for rest and relaxation.  I work really hard and --

Trainer:  Barbara let me ask you several questions:  How often do you come home and get frustrated because you don't know what you're going to make for dinner?  How much money are you wasting on food eating out?  You've even said that the food you're eating isn't even that good and it's not helping you get any closer to your goals!  How much do you waste on groceries each week that you don't eat?

Barbara:  But cooking all this food? Ain't nobody --

Trainer:  Yes you do.  Let me show you how.

Plan

Before you go grocery shopping, think about what you want to eat for the next week.  Take 10 minutes and come up with 2-3 meals. I'm only asking you to prepare food for Monday-Thursday.  Breakfast is pretty standard.  You can vary lunch or have the leftovers from the night before.  

Next, make your grocery list.  I would recommend using your smart phone. I like the app Out of Milk.  It also includes shopping deals for local stores.  This way you will avoid buying things that aren't on your meal plan.

If you plan ahead for the week, you will avoid the "What's for dinner? Pizza" trap that gets you all off track. 

Prepare

On Saturday or Sunday whenever you have some downtime, begin preparing food for the upcoming week.  Start boiling your eggs, grill the chicken breasts, bake the sweet potatoes, make the rice, etc.  The hour and a half you spend doing this on Sunday will save you about 4-5 hours during the week.  That's what I do, and that's how I STILL have time to watch every Real Housewives franchise and google stalk people.

Barbara:  So are you saying that I can't EVER eat out again and that I always have to make my own food?

Trainer:  No Barbara, this is a lifestyle.   Once or twice a week feel free to  treat yourself.   By making your own meals at least 4 days a week, you are turning this into a habit.  Besides, if you have healthy food available it will make it less likely that you will go off program.  Besides, I think once you start seeing the results of consistently making good choices you will be more likely to stick with it.

Barbara:  I guess I could take 1-2 hours on Sunday to make a few things and then I only would need to cook maybe 1-2 days during the week.

Trainer:   Trust me, you will save yourself so much time and money if you are well prepared.  EVERYBODY HAS TIME FOR THAT.

Tips

1. Before you set foot in the grocery store, plan your meals for the upcoming week.  Know what you are going to buy at the store before you get there to avoid impulse buys and food you won't eat.

2. Use a Smart Phone app like Out of Milk which will allow you to keep shopping lists.  Before you leave for the grocery store, check your pantry and refrigerator for staple items.  The Out of Milk app also has deals for your local grocery stores.

3. On Saturday or Sunday, start preparing for the upcoming week.  If you like boiled eggs, start boiling up some for the week.  For Sunday morning breakfasts, I usually make extra to keep for easy access during the week.  The point is start preparing your staples and Monday's meal.  I can tell you this, it makes Mondays so much easier to face knowing at least one thing is taken care of.

4. Hold yourself accountable for Monday-Thursday.