BANANA BREAD PROTEIN PANCAKES {Bulking Version}

Nothing beats the smell of fresh banana bread baking in the oven. You can have the best of both worlds without feeling like you're going without. Make some yummy Banana Bread Protein pancakes and your house will smell like the real deal....and you're taste buds will thank you for it too!



BANANA BREAD PROTEIN PANCAKES {Bulking Version}
Servings: 1 {Makes 4 pancakes}
Bake Skillet: 250 degrees
Bake Time: 20 minutes

Ingredients
1 cup old-fashioned oats
1 scoop BSN Syntha-6 Banana Whey Protein
2 egg whites
1/2 cup Fage Total 0% plain Greek yogurt
1/2 tsp baking powder
1/2 large banana, mashed
1/4 tsp cinnamon
2 TBS All-Natural Sugar-Free Applesauce
2 TBS Torani sugar-free Cinnamon & Brown Sugar syrup
2 Stevia packets
1 tsp vanilla extract
Pinch Sea Salt
1 TBS walnuts, finely chopped

Directions
Mix all of your ingredients together till mixed completely and blended well. Preheat skillet to 250 degrees and spray lightly with Pam Olive Oil spray. Using a 1/2 measuring cup, scoop pancake mixture onto skillet. Should make about 4 pancakes. Brown on both sides for 10 minutes each. Enjoy!

Nutrition Facts for 4 pancakes:
Calories: 726
Fat: 17g
Carbs: 93.5g
Protein: 53.5g
Fiber: 16g
Sugar: 20g

STRAWBERRY BURST PROTEIN OATMEAL {Bulking Version}

My husband is not a big strawberry fan, but he had no complaints when I made him my Strawberry burst baked oatmeal. He ate it so fast, I even wondered if he actually tasted it. Ha ha!



STRAWBERRY BURST BAKED OATMEAL {Bulking Version}
Servings: 1
Bake: 400 degrees
Bake Time: 30 to 35 minutes

Ingredients
1 cup old-fashioned oats
1 cup fresh strawberries, chopped
2 egg whites
1/2 cup cottage cheese
1/2 tsp baking powder
1 tsp vanilla extract
4 TBS Torani sugar-free Vanilla syrup
2 Stevia packets
3 TBS sugar-free Strawberry Jam
2 cups water

Directions
Mix everything together except for the water. Once your oatmeal is mixed, then add your water and stir. Bake in oven at 400 degrees for 30 to 35 minutes. When done, remove from oven, stir and let it cool for 5 minutes before eating.

Nutrition Facts
Calories: 552
Fats: 8g
Carbs: 102g
Protein: 34g
Fiber: 14g
Sugar: 24g

BANANA RUM CAKE PROTEIN OATMEAL {Bulking version}

I had some banana's that were starting to look a little old. Usually when that happens, the first thing I do is throw them in my freezer for future banana bread recipes. Instead, I decided to take my old banana {it was still in pretty good condition, but too soft for my liking to just eat it} and put it in my husband's oatmeal. Hmmm...I could do a banana bread oatmeal {recipe for that is coming soon}, but I felt like doing something a little more fun. So, I added rum extract and some other ingredients and my banana rum cake baked oatmeal was born. Say that 3 times real fast!



BANANA RUM CAKE BAKED OATMEAL {Bulking Version}
Servings: 1
Bake: 400 degrees
Bake Time: 30 to 35 minutes

Ingredients
1 cup old-fashioned oats
2 cups water
1 banana, medium, mashed
2 egg whites
2 TBS fat-free sour cream
1/2 cup fat-free cottage cheese
1/2 tsp baking powder
4 TBS Torani sugar-free brown sugar & cinnamon
1/2 tsp vanilla extract
2 tsp Splenda brown sugar
1/2 tsp rum extract
1/2 tsp butter extract
2 tsp pecans, finely chopped
2 stevia packets
pinch of sea salt

Directions
Mix all of your ingredients together in an oven safe bowl. Make sure your egg whites are whipped in well, you don't want egg white clumps after your oatmeal bakes. Bake your oatmeal at 400 degrees for 30 to 35 minutes. Pull out and stir. Wait 5 minutes or so to let it cool before eating. It's gonna be hot!

Nutrition Facts {1 serving}
Calories: 568
Fats: 10g
Carbs: 93g
Protein: 34g
Fiber: 11.5g
Sugar: 25g

BANANA NUT FRENCH TOAST {bulking version}

My husband wanted a version of my banana nut french toast too. So, I whipped him up some with his whey protein and bread and taa daa! A MAN VERSION of banana nut french toast was born!



BANANA NUT FRENCH TOAST {bulking version}
Servings: 1

Ingredients
2 Slices 100% Whole Wheat Bread
1 scoop of BSN Whey Protein Syntha-6 Banana
1 tsp. vanilla extract
1/2 tsp. cinnamon
1/2 cup egg whites
1 TBS Splenda Brown Sugar Blend
1 TBS walnuts, finely chopped

Directions
1. Whip egg whites, vanilla, cinnamon, and whey protein together in a blender till smooth and there are no lumps left over. Dip whole wheat bread into mixture and cook on a greased skillet {I used Pam Olive Oil Cooking Spray} on medium heat. If you have any egg mixture left over, I like to pour the rest of it over the cooking toast. It will soak into the bread while it cooks.

2. While bread is cooking, top with Splenda brown sugar and walnuts. Once side is golden brown, flip over and cook opposite side. If you have greased your skillet, they shouldn't stick too bad. If they do stick, it's okay. It's because of the brown sugar. Just be patient and gradually lift off skillet with spatula.



TIP
Serve with sugar-free syrup, cinnamon and Splenda, spray butter or eat plain. The nutrition facts do not include your choice of topping, so don't forget to factor that in when you eat them.

Nutrition Facts: 1 Serving = 2 pieces of french toast
Calories: 554
Fat: 13g
Carbs: 62.5g
Protein: 44g
Fiber: 11.5g
Sugar: 20g

CHOCOLATE PEANUT BUTTER OATMEAL{bulking version}

Can I say Reese's, anyone? My husband loves peanut butter and I figured I'd try my hand at making a chocolate peanut butter baked oatmeal. I think it turned out pretty good! What do you think?



CHOCOLATE PEANUT BUTTER BAKED OATMEAL
Servings: 1
Bake: 400 degrees
Bake Time: 30-35 minutes

Ingredients
1 cup Old-Fashioned Oats
2 cups water
1 tsp. vanilla extract
1/2 tsp. baking powder
2 TBS PB2
2 egg whites
1/2 cup Fage Total 0% plain Greek yogurt
2 TBS dark chocolate chips
2 stevia packets
4 TBS Torani Sugar-Free Vanilla Syrup {or Chocolate syrup, if you have any}
1/2 TBS Walden Farm's Calorie-Free Chocolate sauce {you'll add this after it bakes}

Directions
Mix together all of your ingredients, except for the very last one {you'll save that for last}, in an oven safe bowl. Place in oven at 400 degrees for 30 to 35 minutes. Once done, pull out oatmeal and stir. Your chocolate chips will have settled to the very bottom and you'll want to mix them back into your oatmeal. Let cool for 5 minutes before eating. That's when you get to drizzle your Walden Farm's chocolate sauce over the top. **enjoy**

Nutrition Facts
Calories: 581
Fat: 17g
Carbs: 83g
Protein: 34g
Fiber: 12g
Sugar: 24g

TURKEY BURGERS WITH A GARLIC BASIL SAUCE

My house smelled so good while I was making these. I love playing around with spices and herbs in my recipes. It's amazing what a pinch of this and a dash of that can do for a meal. If your're trying to become or stay lean, you'll come to realize how excellent herbs and spices are when it comes to cooking. Your meals don't need to be flavorless or plain for you to be lean. You CAN enjoy your "healthy" foods. Just start stocking up on yummy spices. The store shelves are stocked with TONS of options.



TURKEY BURGERS WITH A GARLIC BASIL SAUCE
Servings: 4
Bake Time: 15 minutes

Ingredients {burgers}
20 oz. Extra Lean Ground Turkey {I like the Honeysuckle White brand}
3 oz. mushrooms,chopped
1 oz. onions, chopped
2 egg whites
salt & pepper, to taste

Directions:
1. Put all of your ingredients in a mixing bowl and mix together using your hands. This mixture is going to be kind of sticky. I like to make a ball with meat mixture and pat it down into one giant burger in the bottom of my bowl. Take my hand and "slice" an "X" pattern into the patty to divide it into 4 even parts. You'll be making four 5 ounce turkey burgers.

2. Spray frying pan with Pam Olive Oil and heat it on low/medium heat. Place all 4 burgers into a frying pan and place lid on top. Cook for 6 to 8 minutes on each side. You'll want to keep your heat medium/low so that the middle of the burgers have time to cook without burning the outsides.

3. While your burgers are cooking, start making the garlic basil sauce.

Ingredients {garlic basil sauce}
2 oz. Fat-Free Cream Cheese
1 tsp. fresh basil
1/2 tsp. pureed garlic
Dash of salt

Directions
1. Mix ingredients together till smooth and creamy. Once your burgers are done cooking, spread sauce on top. I like using sandwich thins as my burger buns. They are low in calories and work perfectly if you want to toast them in the toaster.

Stephanie's Tip
Since I'm on a low calorie and low carb diet, I will only eat 1/2 of a sandwich thin to cut out extra carbs and calories. I love eating my turkey burgers like an open faced sandwich. If your a dude and looking to increase your calories, I suggest you do 2 turkey burgers =) Lucky you, huh?

Nutrition Facts: 1 Turkey Burger and 1/4 of sauce {this does not include the bun, you'll need to count for that}
Calories: 209
Fat: 4.5g
Carbs: 3g
Protein: 37g
Fiber: 0.3g
Sugars: 2g

TROPICAL PROTEIN SHAKE{bulking version}

My husband found this recipe in his MuscleMag Magazine and asked me if I would make it for him. Of course, honey! I added a little extra ingredient {almond milk} to it and it turned out great. At least that is what my husband said. I would have loved to have tried a sip of it, but unfortunately I'm allegric to coconut :(

This recipe is packed with calories, so I suggest that only those who are looking to increase calories for the day try this. This protein shake would be perfect for a post-workout meal or it's time for you to eat again and you're still full from your last meal {this shake would be great for that}. I'm hoping in the very near future, I'll come up with a lean version for those of us who are cutting calories.



TROPICAL PROTEIN SHAKE {bulking version}
Servings: 1

Ingredients
2 scoops of Banana BSN Syntha-6 Whey Protein {vanilla whey works good too}
6 oz. 100% pineapple juice
1/2 cup coconut milk {unsweetened}
1/4 cup Almond Breeze unsweetened vanilla almond milk

Directions
Mix all ingredients in a blender. Blend till smooth and drink.



Stephanie's Tip
This is the first time I've used coconut milk and I was shocked to see that it had hardened and was super thick. That's totally normal. Either shake the can before opening it or do what I did and stir it really well before measuring out your 1/2 cup. Also too, try chilling your pineapple juce before mixing it in. Your protein shake will taste much better the colder it is.

On another note: Like I said before this protein shake is loaded with calories, so if you prefer, you could even split this recipe in half. Drink half pre-workout and the other half post-workout.

Nutrition: Servings 1
Calories: 750
Fat: 33g
Carbs: 58.5g
Protein: 49g
Fiber: 10g
Sugars: 30g

PECAN PIE PROTEIN PANCAKES{bulking version}

Here is my version of a protein packed breakfast! This recipe makes 2 large pancakes and together they are one serving. So, eat up boys! It's one wholesome pancake breakfast with a yummy pecan pie taste. If you're looking for a similar pecan pie pancake recipe with fewer calories, then check out my Lean Pecan Pie Protein Pancakes.


"Cooking on the skillet! They look yummy already!"

PECAN PIE PROTEIN PANCAKES {bulking version}
Servings: 1 {makes 2 pancakes}
Cook Time: 15 minutes

Ingredients
1 cup old-fashioned oats
1/2 cup fat-free cottage cheese
1/2 tsp baking powder
1 tsp vanilla extract
2 TBS Torani sugar-free caramel syrup or cinnamon brown sugar
1/4 tsp butter extract
2 egg whites
2 TBS Almond Breeze unsweetened vanilla almond milk
2 stevia packets

Topping
1 TBS pecans, chopped
1 TBS Splenda brown sugar

Directions
1. Mix all of your main ingredients together till blended well. I used a 1/2 measuring cup to measure my pancakes onto my skillet. Makes 2 pancakes. You'll want to cook these on low/medium heat. It takes a good 15 minutes or so to get them to fully cook. They are super thick and you'll want to make sure the middle of your pancakes get cooked, without burning the outside of them.

2. While your first side is cooking on the skillet, sprinkle your topping of pecans and Splenda brown sugar over the top of them {as seen in the picture above}. Then flip when ready and cook on other side. They will stick to the pan slightly due to the brown sugar. This is normal. Just be patient and ease your spatula underneath till they release.



Nutrition: 1 serving {2 pancakes}
Calories: 519
Fat: 11.5g
Carbs: 78g
Protein: 32g
Fiber: 17g
Sugar: 14g

TRIPLE CHOCOLATE COVERED STRAWBERRIES OATMEAL{bulking version}

I had a craving for chocolate the other day and decided to make myself a double chocolate covered strawberries oatmeal. It turned out so great that I figured my husband would like to enjoy my yummy breakfast. Except for his recipe needed to be tweaked a little bit to help add extra calories. Of course, his oatmeal became a triple chocolate, while mine was a simple double chocolate. But, that's okay! I want to be lean and he's trying to add extra muscle right now. So, extra calories for him his a GOOD thing.



TRIPLE CHOCOLATE COVERED STRAWBERRIES OATMEAL {bulking version}
Servings: 1
Bake: 350 degrees
Bake Time: 50 minutes

Ingredients
1 cup old-fashioned oats
2 cups water
1/2 cup Total 0% Fage Plain Greek Yogurt
4 oz fresh strawberries, chopped
2 TBS milk chocolate chips
1/2 tsp baking powder
2 Stevia packets
2 egg whites
1 tsp vanilla extract
4 TBS Torani sugar-free vanilla syrup
1 TBS sugar-free fat-free Jello vanilla pudding powder
1 TBS Walden Farm's calorie-free chocolate syrup

Directions
Mix all of your ingredients together. Place in over for 50 minutes at 350 degrees. Once your oatmeal is done cooking, remove from oven and instantly stir with a spoon. The chocolate chips will settle to the bottom and you'll want to stir them into your oatmeal while it's still nice and hot. Let oatmeal cool for 5 minutes before eating.

Nutrition: 1 serving
Calories: 608
Fat: 15g
Carbs: 94g
Protein: 29g
Fiber: 12.5g
Sugar: 29g




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CILANTRO LIME BROWN RICE

Brown Rice is one of the biggest staples in a bodybuilding diet. It's a great complex carb and our bodies digest it slower, which means it's a great fuel source for our muscles. I made this recipe for my husband so that he wouldn't have to eat plain ol' brown rice. You've gotta try it! It's so good.



Cilantro Lime Brown Rice
Servings: 5

Ingredients
1 cup Brown Rice {I used natural long grain}
2 1/2 cups water
4 tsp fresh lime juice
3 tsp fresh cilantro
Salt, to taste

Directions
1. In a saucepan, bring your water to a boil. I like to add a dash of salt to my water. Once water is boiling, add your rice. Cover and reduce heat to a simmer for 45 minutes or until all your water is absorbed.

2. Fluff rice with a fork. Add your lime, cilantro, and salt {however much your tastebuds need}. Serve while still hot.

Nutrition: 1 serving {3/4 cup}
Calories: 153
Fat: 1g
Carbs: 59g
Protein: 3g






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