But when it comes to making the PERFECT protein pancake recipe, the quality and type of protein powder can make a world of difference.

In terms of quality, I use Transparent Labs. The protein is science-backed and thoroughly tested by independent scientific advisors.

Nearly everyone takes and uses whey protein powder in recipes.

While it can be used, casein works a bit better even though both proteins are derived from milk. Whey and casein have distinct properties that influence the quality of baked goods.

Let me help settle this for you – casein protein powder is by far superior to regular whey protein in baked recipes.

Here are 5 reasons casein protein powder is better to use for protein pancakes:

Texture & Consistency Rule

Protein pancakes MUST be fluffy just like regular pancakes. Casein is thicker than whey when liquid is added. This makes the batter closely resemble a traditional pancake mix which in turn gets you fluffier pancakes!

Moist NOT Dry

If you’ve tried protein pancakes before, you’ve probably noted that they can be on the drier side. I know you know what I mean – those pancakes are so dry that we tend to drown them in syrup and sauces. That’s the whey!

With Casein protein, it can gel and retain moisture, ensuring that your protein pancakes are moist and soft.

Heat Resistant

Now let’s get scientific! Because of the molecular structure of casein protein, it can withstand higher temperatures much better than whey protein.

What does this mean? It means that when baking, casein protein remains stable. It ensures that the nutritional value is preserved and the finished baked products tastes good.

Feel Fuller for Much Longer

Just like cottage cheese, casein protein is slow-digesting, meaning it releases amino acids gradually. As a result, you feel fuller much longer, curbing the appetite to avoid eating something sweet. Great as a breakfast meal or any time of day!

Mild Flavor

Baking requires flavor balancing. Casein protein has a milder taste compared to whey protein. This helps ensure that the taste of your protein pancakes does not overpower the flavors of other added ingredients.

—

When it comes to perfecting your protein pancakes, casein protein powder is the proven better choice. BUT – whey protein powder is just fine to use as well.  You just have to add more liquid since casein protein powder tends to be thick.

But in the end, casein’s texture, heat stability, moisture, and mild flavor ensure that your protein pancakes are loaded with muscle-building protein, and perhaps most importantly, delicious.

The post Chocolate Protein Pancakes Recipe using Casein appeared first on Fit Men Cook.

Everyone likes a thick and chunky ice cream, so there’s no reason why protein nice cream should be any different!  If you’re wondering how to get that textural quality you love in your favorite store-bought brands, I got you – it’s MUCH easier than you think.

The Holy Trinity of thick & creamy protein ice cream

There are 3 main ingredients in protein nice cream that give it this thick texture: frozen bananas + peanut butter (or any nut butter) + good quality protein powder.  Here’s the breakdown!

1. Frozen bananas: When you blend frozen bananas, they break down into tiny particles that are coated with…? you guessed it – banana’s natural sugars!  Just like in store-bought ice cream, these sugars act as a natural “antifreeze,” preventing the particles from fusing back together into a solid block of ice. This results in a thick, creamy texture rather than an icy one.  Same thing happens when you blend other fruits like mango which has a high sugar content.
2. Peanut Butter:  Nut butter is simply a mixture of nuts and fat. Fat is an emulsifier that helps to create a smooth, creamy texture when it’s mixed with other ingredients – think of your favorite curry dish or a stew. The peanuts add body and thickness to the protein nice cream.
3. Protein Powder: When you add grass-fed whey protein powder to the mixture, it absorbs some of the excess water from the fruit and almond milk, thereby creating a thicker consistency.  Why?  Proteins are able to form a network that traps water, causing the mixture to thicken.Remember that not all proteins are the same! The type of protein powder you use can also impact the texture; for example, whey protein tends to give a creamy, milky texture, while others…may yield a grainy, chalky texture.

And there you have it! The trifecta to making chunky, creamy store-bought protein nice cream at home! It’s the balance of water, fat, sugar, and protein that gives you the texture you’re experiencing.

You’re going to absolutely LOVE this one – it’s a perfect combination of creamy, chunky and crunchy!

The post Protein Nice Cream – Banana, PB & Chocolate appeared first on Fit Men Cook.

Back at it with another amazing mix and match meal plan, but with a slight twist – this meal plan is all about efficient energy which means slightly higher calories and macronutrient dense. So whether you’re tackling a new fitness goal and need the extra energy, or you’re trying to gain some weight while minimizing fat for that Georgia peach you’re carrying around, this meal plan accomplishes a wide range of goals.

A balanced high energy meal plan can make all the difference in your fitness journey.  These plans are designed to maximize energy output, enhance performance, and when possible, aid weight gain.

I’ve learned first hand that endurance sports, such as marathons, triathlons, or long-distance cycling, demand a high level of energy expenditure. Our bodies requires a considerable amount of fuel to sustain prolonged periods of intense physical activity.  And with workouts lasting up to 2 hours, a high energy meal plan that is rich in complex carbohydrates, quality proteins, and healthy fats, is critical for endurance sports!

These high energy meal plans serve as the powerhouse for the body, ensuring athletes can maintain peak performance throughout their sporting events. Carbohydrates, like whole grains, are processed into glucose, providing immediate energy. And protein sources, such as lean meat, help repair muscle and promote growth!  Also, healthy fats from foods like avocados and nuts are an excellent energy reserve for when carbohydrate stores run low.

On the other hand, for individuals having difficulty gaining weight, a high energy meal plan is a promising solution!  You may still need to throw in a treat meal every now and then since healthy food is a bit more efficient as energy; but overall it can help create the calorie surplus necessary for weight gain.

High energy foods are typically more calorie-dense, meaning they provide a larger number of calories in a smaller volume, making it easier to consume the necessary quantity without feeling overly full.

So, in case you’re thinking, “how can you create a high energy meal plan that is BOTH delicious and nutritious?” My advice is…

1. Start by focusing on whole, unprocessed foods.
2. Incorporate high-carbohydrate foods such as brown rice, whole grain pasta, and sweet potatoes.
3. Don’t discount the protein!  Load up on lean proteins like chicken, fish (salmon), or tofu, alongside healthy fat sources like avocados, nuts, and seeds.
4. Consider frequent, smaller meals. Instead of three large meals, try five to six smaller meals throughout the day. This approach can make consuming a higher amount of calories more manageable while also ensuring your body has a steady fuel supply!

Remember, though, while a high energy meal plan is an important factor, it’s not the only one. Complementing it with regular physical activity, adequate hydration, and sufficient rest are equally vital to achieving your wellness goals.

—

For more information about mix and match meal prep and how to get started, check out my how-to guide!

—

Here’s how this works:

prep several side (smaller) items + pair foods together to create a meal + (optional) add sauces or other simple ingredients to complete the meal.

—

Want more mix-n-match inspiration? Check these out!

• Original Mix-n-Match meal guide
• 5 Recipes, 10 healthy meals

—

Here are the 5 foods (recipes) I prepped in under 1 hour:

Note: scroll to the bottom for individual recipes

1. Smoky pepper roasted potatoes
2. Farro
3. Veggies (zucchini, yellow squash, red onion, bell peppers)
4. Herb chicken
5. Savory ground turkey

Couple of quick notes:

• Remember to add common items from your pantry, fridge and freezer to easily give these meals a flavor makeover mid-week!
• Need more calories? Consider adding avocado, nuts and seeds to meals, and/or even a lean whey or plant-based protein shake in between meals.
• Sauces are your friend – just don’t be too heavy-handed with them and drown out all the flavor you whipped up! I also like using fresh salsas, low sodium soy sauce and even yogurt-based dressings – they can add a LOT of flavor to meals!

MEAL COMBO 1

Egg, Potato & Veggie Bowl

Ingredients

• roasted veggies
• roasted potatoes
• fried egg (add more for your dietary needs)
• feta crumble (optional)
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

MEAL COMBO 2

Italian Chicken, Orzo, Veggie Bowl

Ingredients

• grilled chicken
• roasted veggies
• orzo
• 2 tablespoons favorite Italian dressing
• Garnish
  • parsley
• optional energy booster
  • pepitas

Preparation

In a mixing bowl combine all of the ingredients.  Top with pepitas for a protein and calorie boost if desired.

Enjoy!

MEAL COMBO 3

Egg, Orzo & Roasted Veggies

Ingredients

• orzo
• roasted veggies
• fried egg (add more for your dietary needs)
• chili oil (optional)
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

MEAL COMBO 4

Orzo, Turkey & Veggie Mix

Ingredients

• orzo
• roasted veggies
• savory turkey
• 1 tablespoon Italian seasoning
• feta
• 1 tablespoon of olive oil
• optional energy boosters:
  • avocado, walnuts, protein shake

Preparation

Add all ingredients to a bowl and toss together!

Enjoy!

MEAL COMBO 5

Tex Mex Energy Bowl

Ingredients

• grilled chicken
• 1/3 – 1/2 cup black beans
• orzo
• roasted potatoes
• 2 – 3 tablespoons enchilada sauce
• 2 tablespoons Mexican cheese mix per serving
• Garnish: cilantro

Preparation

Add all ingredients to a bowl and mix together! Top with cheese and finish with cilantro.

Enjoy!

MEAL COMBO 6

Turkey, Tatas & Veggie Bowl

Ingredients

• savory turkey
• roasted potatoes
• roasted veggies
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Enjoy!

MEAL COMBO 7

Chicken, Veggie & Tatas Bowl

Ingredients

• grilled chicken
• 1 – 2 tablespoons favorite hot sauce or BBQ sauce
• roasted potatoes
• roasted veggies
• feta
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Preparation

Add grilled chicken to a bowl and toss in hot sauce or BBQ sauce.  Add to your meal container along with potatoes and veggies.

Enjoy!

MEAL COMBO 8

Plant Strong Orzo, Veggies & Potato

Ingredients

• orzo
• roasted potatoes
• roasted veggies
• pepitas
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Enjoy!

MEAL COMBO 9

Chicken & Creamy Orzo

Ingredients

• Creamy pasta
  • orzo
  • 2 tablespoons – 6 tablespoons 2% Greek yogurt (add 2 tablespoons for every 1/2 cup serving of orzo)
  • 1 tablespoon olive oil
  • parsley (or herb of choice)
  • juice from 1/2 lemon
  • sea salt & pepper to taste
• grilled chicken
• roasted veggies
• feta

Preparation

Mix orzo, yogurt, oil, parsley and lemon together in a mixing bowl.  Season to taste with sea salt & pepper.  Enjoy with grilled chicken and veggies.

Enjoy!

MEAL COMBO 10

Turkey & Egg Scramble with Tatas

Ingredients

• turkey
• 1 – 2 eggs
• reduced fat shredded cheese
• roasted potatoes
• sea salt & pepper to taste
• garnish: cilantro or parsley
• optional energy boosters:
  • avocado, serving of olive oil, walnuts, protein shake

Preparation

Set a nonstick skillet on medium high heat and once hot, add cooked turkey and eggs and scramble together.  When the eggs are almost finished cooking, about 30 seconds, sprinkle in the cheese and mix together.

Enjoy!

The post Mix & Match High Energy Meal Plan appeared first on Fit Men Cook.