About my meal plan, it depends every day is different I try to eat 1400 calories when I exercise, if I don’t exercise or just feel full I eat around 1200.
About exercise I go to the gym 3 times a week( exercise for 2 and half - 3 hours ), every morning I exercise on my elliptical ( 5 km ) and do strength training 3 times a week.
Pumpkin Spice Protein Pancakes.
1 scoop protein powder
- 1/2 cup pumpkin (not pumpkin pie filling)
- 1/2 tsp cinnamon (or 1/4 tsp pumpkin spice + 1/4 tsp cinnamon)
- 1/2 tsp baking powder
- 2 egg whites
- 1/2 cup oats
- 1/2 cup + 2tbs water
- 3-5 packets Stevia (or 1/2-1 tbs sweetener of choice)
Put all of the ingredients in a blender and blend until smooth!
Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle. Turn pancakes over when tops are covered with bubbles and edges look cooked. Serve warm!
Servings: 4 (3 pancakes per serving)
Calories: 150 per serving (15g protein/4 g fiber per serving)
Weight Watchers Points Plus Value: 2 per serving
I don’t drink any pp. Maybe you can try Rice protein powder :)
Thanks :) <3
You can try
Chicken with Apricot Sauce
4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1/4 cup all-purpose flour
1 tablespoon canola oil
3/4 cup dry white wine
1 medium shallot, minced
4 fresh apricots, pitted and chopped
2 tablespoons apricot preserves
2 teaspoons chopped fresh tarragon , or 1/2 teaspoon dried
Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.) Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.) Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.
Per serving: 252 calories
Choose organic, sprouted grain breads whenever possible. Compared to “processed grain,” sprouted grain is much higher in protein and fiber and lower in carbs.
Use vegetables – such as romaine lettuce, sliced tomatoes, sliced eggplant, and portabella mushrooms – instead of bread. For instance, instead of a sandwich, you could make:
turkey, roast beef, and cheese lettuce wraps (Don’t forget a drop of mustard.)
sauteed chicken and vegetable lettuce wraps
tuna salad on sliced tomatoes
turkey or beef burgers on portabella mushrooms
scrambled eggs and bacon on sliced tomatoes
Good luck! :D Thanks :)
Southern Europe :)