Ingredients:
|
Ingredient |
Amount |
Calories/kJ |
Protein |
Fat |
Carbs |
|
Puregg Egg White (preferable free range) |
400g |
188/787 |
45.1 |
0 |
1.6 |
|
Bulla High Protein Cottage Cheese |
200g |
170/710 |
22.4 |
4.5 |
8.6 |
|
Powdered Peanut Butter (PPB) |
100g |
365/1528 |
50 |
8 |
6 |
|
Banana |
120g |
107/447 |
1.3 |
0.4 |
27.4 |
|
Whey Protein Concentrate |
100g |
402/1684 |
77.5 |
5.6 |
5.9 |
|
Total |
|
1232/5156 |
196.3 |
18.5 |
49.5 |
|
Per serve (4 serves) |
|
308/1289 |
49.0 |
4 |
12.3 |
|
Per serve (6 serves) |
|
205/872 |
32.7 |
3.5 |
10.0 |
|
Per serve (8 serves) |
|
154/654 |
24.5 |
2.7 |
7.5 |
Flavour options I've used so far:
- Choc coffee: chocolate protein powder + 60mL espresso (double shot)
- Add dark chocolate pieces if macros allow
- Serve with low calorie chocolate sauce or choc mousse
- Lemon cinnamon: salted caramel or vanilla or banana protein powder + juice and zest of 1 lemon, 1 tsp cinnamon
- Add white chocolate pieces if macros allow
- Serve with plain yopro or Chobani
- Both go well with fresh or frozen berries!
- I’ve also used PB2 powdered peanut butter, works just as well, slightly different macros
Method:
- Mix all ingredients in food blender (I used thermomix)
- Pancakes:
- Dollop an appropriate amount of mixture in a lightly oiled pan one pancake at a time…
- Cake:
- Line a ovenproof baking dish with baking paper, fill with mixture and cook at 180 degrees (fan forced oven) for 20-30 minutes until set (doesn’t wobble too much when you shake it lightly)
- This is my preferred method for meal prep; super easy and tasty eaten hot or cold!