Pre and Post Workout Recipes!

Published: Thu, 07/13/23

PROTEIN PANCAKES

1 cup (225g) cottage cheese

1 cup (80g) rolled oats

5 eggs

2 tsp. cinnamon

1 tbsp. maple syrup

2 tbsp. coconut oil

1.Place all ingredients into a blender or food processor and blitz together until smooth.

2.Heat ¼ of the coconut oil in a large frying pan over low-medium heat, pour about ¼ cup of batter per pancake, and repeat until the pan is filled.

3.Cook until you start to see bubbles form on the surface of the pancakes, about 1-2 minutes. Then, flip and cook for another minute or until golden brown on both sides.

4.Repeat this process until all the batter has been used. Top the pancakes with your favorite toppings (see serving suggestions below).

Prep	Cook	Kcal	Fats(g)	Carbs(g)	Protein(g)
5 mins	15 mins	298	17	20	17

Protein Porridge

2 cups (480ml) almond milk, unsweetened

1 cup (80g) oats

1 scoop (25g) vanilla whey

1 banana, sliced

¼ cup (30g) walnuts, chopped

1.In a small pot, bring the almond milk to the boil. Stir in the oats and cooked over low heat for 5-7 minutes, stirring constantly to avoid sticking. Take the pot off the heat and stir in the protein powder until well combined.

2.Divide the porridge between 2 serving bowls and top with the sliced banana and walnuts. Serve immediately.

Prep	Cook	Kcal	Fats(g)	Carbs(g)	Protein(g)
5 mins	7 mins	375	10	37	19

Quinoa, Beef & Zucchini Burgers

1 zucchini, grated

14 oz. (400g) lean, ground beef

1 cup (185g) quinoa, cooked

2 cloves garlic, minced

1 egg, beaten

1 tsp. salt and pepper

2 tbsp. olive oil

1.Grate the zucchini and squeeze out any excess moisture using some clean kitchen towel.

2.Transfer the zucchini into a bowl. Add the beef, quinoa, garlic, egg, 1 teaspoon of salt, and ¼ teaspoon of pepper. Combine all the ingredients together using clean hands.

3.Form the mixture into 8 patties. Heat a part of the oil in a grill pan over medium-high heat, and cook the burgers 5-6 minutes each side.

4.The burgers can be stored in an airtight container in the refrigerator for 3-4 days.

Prep	Cook	Kcal	Fats(g)	Carbs(g)	Protein(g)
25 mins	30 mins	160	10	6	12

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