In order to live a healthy lifestyle, it is essential that you start your day with a “clean” breakfast. Whether you are looking to lose weight or to build muscle, you must eat breakfast in order to get your metabolism going and to feed your growing muscles. The components of a “clean” breakfast include protein, whole grains and fruit (carbohydrates), and a healthy fat or low-fat dairy product.. Your body needs protein in the morning because it is in a catabolic state when you wake up. When your body is in a catabolic state, your body burns muscle in order to obtain energy because the glycogen store is low in the morning. In order to change this, you must eat protein upon waking. You want to prevent any of your muscle from wasting away because muscle burns more calories than fat and helps to eliminate it altogether. Consuming protein in the morning can also help your body sustain the feeling of fullness throughout the day. Carbohydrates are essential because they provide the body with energy and act as great sources of fiber. Healthy fats (almonds, avocado, etc.) or low-fat dairy products (Greek yogurt, milk, etc.) are great options to supplement your breakfast with as the dairy products contain calcium, which is necessary for bone health, and the healthy fats can help you reach optimal health when combined with the other components of your “clean” breakfast.
The “protein pancake” is an extremely healthy breakfast option. The entire breakfast (pancake topped with syrup) totals 270 “clean” calories, so it is great for both weight loss and muscle-building. (Calorie count does not include milk or walnuts as they are not required ingredients.)
1. Sugar-free syrup
3. 1 whole egg, 3 egg whites
For proper preparation, be sure to have the following ready for use: a medium-sized frying pan, a mixing bowl, measuring cups, and a spatula.
Preparation is as follows:
- Crack 1 whole egg over mixing bowl.
- Add 3 egg whites to bowl – separate yolk from white before adding.
- Measure 1/3 cup oats, place into bowl. (Picture 1)
- Stir contents of bowl – I like to add cinnamon to the mixture. (Picture 2)
- Place frying pan over heat, spray with Pam.
- Pour mixture into frying pan. (Picture 3)
- After a few minutes – when the pancake has cooked from the bottom through – flip with spatula. (Picture 4)
- Leave the pancake to finish cooking for a few minutes longer, then remove from frying pan.
- Top with 1/4 cup of sugar-free syrup.
I like to top my protein pancake with walnuts, but you may also enjoy it with the fruit of your choice – bananas and berries complement the dish very well. Below you’ll find the finished product. Enjoy!