Protein Pancakes via Zahrada
1/3 cup cottage cheese
1/3 cup quick rolled oats
1/8 teaspoon cinnamon
1/4 vanilla extract
2 large eggs
1/2 teaspoon baking powder
Half a scoop of your favorite protein powder
Directions:
Blend until it’s a batter (should take a good minute on high)
Pour batter in small circles on medium-heat non-stick pan or flat grill
If you want, put a few frozen blueberries in the batter when it’s on the pan
Cook 3-4 minutes a side, until lightly brown
Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 
Nutritional Profile:
Protein: 39g
Carb: 31g
Fat:14g
Calories: 421

Protein Pancakes via Zahrada

  • 1/3 cup cottage cheese
  • 1/3 cup quick rolled oats
  • 1/8 teaspoon cinnamon
  • 1/4 vanilla extract
  • 2 large eggs
  • 1/2 teaspoon baking powder
  • Half a scoop of your favorite protein powder

Directions:

  1. Blend until it’s a batter (should take a good minute on high)
  2. Pour batter in small circles on medium-heat non-stick pan or flat grill
  3. If you want, put a few frozen blueberries in the batter when it’s on the pan
  4. Cook 3-4 minutes a side, until lightly brown
  5. Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 

Nutritional Profile:

  • Protein: 39g
  • Carb: 31g
  • Fat:14g
  • Calories: 421

(Source: thespartanwarrior)

11 Ways to Brighten Up Your Day (and Your Life)

Pumpkin Cheesecake
Ingredients:
28g crushed Graham Cracker for Crust
2 blocks of Fat Free Cream Cheese
1/2 cup Splenda
1/2 tsp Vanilla Extract
1 Egg, 1 Egg White
1/4 cup Whole Milk
120g Canned Pumpkin
1 pinch of Pumpkin Pie Spice
1 dash of Cinnamon
Macros:
10.5g Fat / 60g Carbs / 85g Protein
Directions:
Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust.
Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish.
Bake at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving.
(via JC Deen)

Pumpkin Cheesecake

Ingredients:

  • 28g crushed Graham Cracker for Crust
  • 2 blocks of Fat Free Cream Cheese
  • 1/2 cup Splenda
  • 1/2 tsp Vanilla Extract
  • 1 Egg, 1 Egg White
  • 1/4 cup Whole Milk
  • 120g Canned Pumpkin
  • 1 pinch of Pumpkin Pie Spice
  • 1 dash of Cinnamon

Macros:

10.5g Fat / 60g Carbs / 85g Protein

Directions:

Spray some non-stick spray in a 6″ or 8″ pie dish, and sprinkle the crushed Graham Cracker crumbs evenly for the crust.

Mix all ingredients but the eggs and Canned Pumpkin in a bowl with a mixer. Once the batter is smooth add the eggs; mix until the batter is a creamy consistency. Mix the pumpkin into the batter and once you are done mixing the pumpkin, pour the batter into the pie dish.

Bake at 325°F for about 30-40 minutes. Check at the 30 minute mark and continue baking until the center is almost set, then set out to cool. Place in the refrigerator for a minimum of 3 hours and top with your favorite low-fat whipped topping before serving.

(via JC Deen)

You might see this and think, “Wow, that can’t EVER be okay to eat.”
I am here to prove you wrong. 
You all remember how I’m a big advocate of making nutrition work for you instead of you working against your nutrition, right? Well, as a refresher it’s all about If It Fits Your Macros (IIFYM). Meaning that if what you eat fits into your required macronutrients for the day then it’s all perfectly okay to eat it. There should be no guilt. You can still cut fat / lose weight, you can still gain muscle, you can still eat things you like. Nutrition isn’t all about grilled chicken breasts and broccoli people.
Today I ventured into the land of the KFC Double-Down.
It is now my new “sandwich” of choice when I need something in a pinch. I use the term sandwich loosely seeing as it’s just two pieces of chicken with bacon and cheese between it. I had a very short lunch and had to make something work for me. I made the choice to go to KFC. I made the choice to devour a double-down. The choice was good. Taste wise and macro-nutrient wise. Foodgasmic even.
Why the KFC Double-Down?
Calories: 610
Protein: 52
Carbs: 18
Fat: 37
Fiber: 1
Easy choice in my eyes.

You might see this and think, “Wow, that can’t EVER be okay to eat.”

I am here to prove you wrong.

You all remember how I’m a big advocate of making nutrition work for you instead of you working against your nutrition, right? Well, as a refresher it’s all about If It Fits Your Macros (IIFYM). Meaning that if what you eat fits into your required macronutrients for the day then it’s all perfectly okay to eat it. There should be no guilt. You can still cut fat / lose weight, you can still gain muscle, you can still eat things you like. Nutrition isn’t all about grilled chicken breasts and broccoli people.

Today I ventured into the land of the KFC Double-Down.

It is now my new “sandwich” of choice when I need something in a pinch. I use the term sandwich loosely seeing as it’s just two pieces of chicken with bacon and cheese between it. I had a very short lunch and had to make something work for me. I made the choice to go to KFC. I made the choice to devour a double-down. The choice was good. Taste wise and macro-nutrient wise. Foodgasmic even.

Why the KFC Double-Down?

  • Calories: 610
  • Protein: 52
  • Carbs: 18
  • Fat: 37
  • Fiber: 1

Easy choice in my eyes.

The Epicurean Bodybuilder

brownies

She’s a wannabe bodybuilder who’s passionate about the pleasures of good food and comfort.

Some of the recipes include:

  • Brawny Brownies
  • Italian Shepherd’s Pie
  • Protein Packed Pudding Cake
  • Cajun Turkey Meatloaf
  • Shrimp Rolls
  • Jerk Chicken
  • Postworkout Pasta

There are a lot of BS healthy recipes out there, but the amazing part is that every one of these recipes fits either a PWO or a rest day meal. Take a close look at the macros. You can easily use these foods to make you feel like you’re cheating while cutting all the way to <10% bodyfat. Please follow her, give her some love, and spread the word! She’s amazingly talented at this stuff and doesn’t always know it.

                                                                                          -Richard Talens

You must follow this blog. Right now.

You must make these recipes. They’re incredible.

You will enjoy all of them. I promise.

The World's Healthiest Foods: Over 100 Quick and Easy Recipes

 

Protein Pancakes (no flour) by Zahrada on Reddit
1/3 cup cottage cheese
1/3 cup quick rolled oats
1/8 teaspoon cinnamon
1/4 vanilla extract
2 large eggs
1/2 teaspoon baking powder
Half a scoop of your favorite protein powder
Directions:
Blend until it&#8217;s a batter (should take a good minute on high)
Pour batter in small circles on medium-heat non-stick pan or flat grill
If you want, put a few frozen blueberries in the batter when it&#8217;s on the pan
Cook 3-4 minutes a side, until lightly brown
Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 
Nutritional Profile:
Protein: 39g
Carb: 31g
Fat:14g
Calories: 421
(via zahrada/reddit)

Protein Pancakes (no flour) by Zahrada on Reddit

  • 1/3 cup cottage cheese
  • 1/3 cup quick rolled oats
  • 1/8 teaspoon cinnamon
  • 1/4 vanilla extract
  • 2 large eggs
  • 1/2 teaspoon baking powder
  • Half a scoop of your favorite protein powder

Directions:

  1. Blend until it’s a batter (should take a good minute on high)
  2. Pour batter in small circles on medium-heat non-stick pan or flat grill
  3. If you want, put a few frozen blueberries in the batter when it’s on the pan
  4. Cook 3-4 minutes a side, until lightly brown
  5. Top with sugar-free syrup (Walden Farms Calorie-free Pancake and Chocolate Syrup), banana, and/or berries. 

Nutritional Profile:

  • Protein: 39g
  • Carb: 31g
  • Fat:14g
  • Calories: 421

(via zahrada/reddit)

Protein Ice Cream

Lactose free. It makes one cup, which is double that of a regular serving of ice cream. You can omit the protein powder and add fresh fruit or nuts to it if desired also for a healthy treat without the protein punch.

Nutritional profile for one serving:

  • Protein: 29g
  • Carb: 3g
  • Fat: 3.5g
  • Calories: 151

Needed:

  • 1 large durable Ziploc bag
  • 1 smaller durable Ziploc bag
  • 1/2 cup table salt
  • 1 cup unsweetened vanilla almond milk
  • 1 packet of Stevia or Splenda (optional)
  • 1 tsp unsweetened cocoa powder (optional)
  • 1 scoop protein powder
  • plenty of ice

A couple of great variations are one to add cacao nibs to it and make “chocolate chip” ice cream and two, to add a bit of coconut milk to ramp up the saturated fat and get a healthy dose of MCTs.  It just doesn’t get any better than this!

(via elitefts)

Did you screw up your diet/workout?

Think of it like this..

You eat horrible 6 days of the week, but then you decided to have a day of eating healthy. Will you reap the benefits?

You eat healthy 6 days of the week, but then you screwed up and had a day where you ate horribly. Will it damage you?

No, but let’s not make it a habit.

Don’t use this as an excuse to go wild, but put this in to perspective when you feel guilty from poor eating choices.

Willpower, control, patience, perseverance.. these things don’t just fall into your lap. You must work at them. The more negative (through guilt or dislike) you are about the approach to eating correctly and becoming fit the more unpleasant the activities will be. Learn to embrace your difficulties, understand them and find the way around the roadblocks to lead yourself to success.

Healthy Homemade Ice Cream With Just One Ingredient

http://www.apartmenttherapy.com/uimages/kitchen/2009_08_19-IceCream.jpg

Yes, that’s right; you heard us. Creamy, soft-serve style ice cream with just one ingredient — and no ice cream maker needed! What is this one magic ingredient that can be whipped into perfectly rich and silky ice cream, with no additional dairy, sweeteners, or ingredients needed whatsoever?

Creamy, soft-serve style ice cream with just one ingredient — and no ice cream maker needed! What is this one magic ingredient that can be whipped into perfectly rich and silky ice cream, with no additional dairy, sweeteners, or ingredients needed whatsoever?

If you guessed BANANA, congratulations! You’re right!

What? You didn’t know that bananas can make some of the best ice cream? Well, I didn’t either until last week, when my sister called me up and mentioned that she’s been freezing bananas and then pureeing them into ice cream.

“That’s the sort of thing you discover,” she sighed, “when all your friends are vegan, gluten-free, dairy-allergic, and you’re on a sugar-free diet.” I’d deal with a list of dietary restrictions twice as long, though, if it meant discovering more treats like this one.

It turns out that frozen bananas are good for more than just dipping in chocolate. If you freeze a banana until solid, then whiz it up in a blender or food processor, it gets creamy and a little gooey, just like good custard ice cream. I was surprised at this bit of kitchen wizardry; I assumed that a blended banana would be flaky or icy. But no — it makes creamy, rich ice cream.

Some bananas, depending on their ripeness, have a bit of that green aftertaste. My sister has been experimenting with adding in another ingredient or two, like a tablespoon of peanut butter and another of honey. Delicious!

Have you ever tried frozen-banana ice cream? Try it! It’s an easy way to stay cool and use up over-ripe bananas at the same time.

(via)

Food Porn!
1 flatout artisan foldit flatbread 5-grain flax
6 oz grilled chicken breast stripped
3 tbsp organic marinara
1 bell pepper
1 oz baby spinach
2 tbsp mozzarella
Mmm, I had to have two of these. Pizza anyone?

Food Porn!

  • 1 flatout artisan foldit flatbread 5-grain flax
  • 6 oz grilled chicken breast stripped
  • 3 tbsp organic marinara
  • 1 bell pepper
  • 1 oz baby spinach
  • 2 tbsp mozzarella

Mmm, I had to have two of these. Pizza anyone?