Kodiak Cakes Blueberry Muffin Mix: This is higher in protein than regular pancake mixes as it uses the protein portion of wheat flour.
Serving size - ½ serving of what is on box
Vanilla Protein Powder: This is a great way to boost the protein content of this meal/snack. Aim to get a powder that has 20-30g protein per serving (we used one with 27g/serving) and one that is low in carbohydrates/added sugars as this will also help keep the calories low.
Serving size - 1 scoop (depends on brand though)
Milk: We used almond milk for this recipe to keep calories low. This is also a good source of calcium and vitamin E.
Substitutes: Low-fat dairy milk, oat milk or soy milk.
Serving size - ½ cup
Greek Yogurt: (to top) Greek yogurt is high in protein and low in fat/carbohydrates. It can also be a good source of vitamins and minerals such as calcium, vitamin B12, and vitamin B2.
Substitutes:
Serving size - 1 container (5.3 oz)
Powdered Peanut Butter: Use this to get that same peanut butter taste with less calories, less fat and more protein per serving than regular peanut butter. Mix with the yogurt in this recipe and then add to top of pancakes.
Serving size - 2 tbsp
Raspberries: (to top) raspberries are a great way to improve flavor as well as increase fiber, vitamins, minerals, and antioxidant levels.
Substitutes: blackberries, blueberries, strawberries
Serving size - ¼ cup
Calories: 510
Macronutrients: 60g protein, 34g net carbs, 13g fat
Fiber: 6g
Sodium: 598mg
Power Nutrients of this Meal
Protein: The building blocks of our bodies. Protein has the ability to satiate you longer, making it important to get adequate amounts of protein at each meal. Protein is also important for muscle building and muscle retention, especially while in a calorie deficit.
Calcium: Essential for building strong bones and teeth, and it always plays a role in contracting muscles. This recipe is full of calcium and will help you to easily hit your Recommended Dietary Allowance for the day.
Vitamin B12: Important for red blood cell formation, protein and DNA synthesis, and helps maintain your central nervous system.