Today I would like to share a favorite meal of mine that I eat everyday, either for breakfast or as a post workout meal. This healthy and tasty recipe allows me to achieve one of my main goals, which 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.

You could increase the protein content of this pancake by adding 1 scoop of Optimum Nutrition Gold Standard Whey Protein Powder to the recipe. 1 scoop would give you 120 extra calories, 24 grams of protein, 3 grams of carbs, and 1 gram of fat.

One tub of this protein powder provides you with 74 servings and is available behind the front desk our our fitness clubs.

Here are some recipes that include the Optimum Nutrition Gold Standard Whey Protein Powder…

Chocolate, Peanut Butter, and Banana Pancake

Ingredients:

4 egg whites
Chocolate protein powder – 24 grams protein 3 grams carbs
1/4 cup rolled oats
1 medium banana
1 Tbsp Natural Peanut Butter
1 Tbsp Cinnamon

I pour the 4 egg whites (1/2 cup) into a protein shaker cup. Add 1 scoop chocolate protein powder and blend with an electric hand mixer. Add banana and mush it in with a fork. Add peanut butter and stir it in. Add oats and cinnamon and stir it all together. Pour into a frying pan and cook on low-medium temp. Flip when golden brown.

Nutrition Facts:
460 calories
49 grams carbs
45.5 grams protein
11 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 Blueberry and Banana Pancake

Ingredients:

6 egg whites
2/3 cup rolled oats
1/2 cup blueberries
1 medium banana
1 scoop chocolate protein powder
1 Tbsp cinnamon
1 tsp nutmeg

Nutrition Facts:
645 calories
99 grams carbs
53.5 grams protein
5 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

High Protein High ENERGY Pancake

Ingredients:

4 egg whites
1 whole egg
1 scoop chocolate protein powder
1 cup large flaked oats
1 cup blueberries
1 tbsp cinnamon

Nutrition Facts:
852 calories
102 grams carbs
78 grams protein
14 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

Chocolate Monkey Pancake

Ingredients:

4 egg whites
1 scoop chocolate protein powder – 24grms protein 3 carbs
1/4 cup rolled oats
1 medium banana
1tbsp cinnamon

Blend egg whites, banana, cinnamon, and protein powder. Stir in oats. Cook over low-medium heat. Flip when golden brown.

Nutrition Facts:
365 calories
45.5 grams carbs
41.5 grams protein
3 grams fat

If you add 1 Tbsp raw honey on top of the pancake that equals 60 calories from carbs.

Low Calorie Blueberry Pancake

Ingredients:
4 egg whites
1 scoop protein powder
1/4 cup rolled oats
1/2 cup blueberries
1 Tbsp cinnamon

Nutrition Facts:
295 calories
26.5 grams carbs
40.5 grams protein
3 grams fat

Eggs-o-Plenty Pancake

Ingredients:
8 egg whites
1 scoop protein powder
2/3 cup oats
1/2 cup blueberries
1 Tbsp cinnamon

Nutrition Facts:
581 calories
67 grams carbs
60 grams protein
6 grams fat

There you go! A bunch of healthy, tasty, high protein meals to help you burn fat or build muscle.

Remember, if your caloric needs are less than mine, feel free to split these recipes between two meals. Breakfast, as well as pre/post workout meals would be ideal timing.

Enjoy!

Sculpt a Masterpiece,

Scott Tousignant

About The Authors

Scott and Angie Tousignant have been helping busy men and women, just like you, transform their body and life for over a decade. This dynamic duo prides themselves on providing a balanced and practical approach that will motivate and inspire you to become the best YOU that you can be.

Scott and Angie have dedicated themselves to sharing their exact workouts, what they eat, and how they stay motivated to continue transforming their body and life.

Their line up of body sculpting programs have been used by people in over 70 countries including, Metabolic Masterpiece and Girl Empowered, which were recorded here at BeachWalk Family Fitness.

We’re excited to share in you successful body transformation!

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