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Here’s what you’ll need:

1 cup egg whites

1/2 mashed banana or 1/2 cup pumpkin pure

1/2 cup rolled oats

1 tsp baking powder

1 tsp cinnamon

Here’s what you’ll do:

Put all ingredients in a small food processor and blend well. Pour mixture into a hot frying pan sprayed with Pam or EVOO. Then cook just like you would regular pancakes.

Enjoy!

Here’s what you’ll need:

1/2 cup dry rolled oats 40 g

One cup egg whites

8g sugar free, fat free vanilla pudding mix, (or 1/4 of a serving)

45g peanut flour, or PB 2 powder

Stevia (or your preferred sweetener)

Toppings like blackberries, blueberries, or strawberries; Crushed nuts or mini chocolate chips

Here’s what you’ll do:

Using water, cook the oats in your microwave according to the directions on the packaging. Mix in 1 cup of egg whites into microwave-safe bowl and microwave for one minute. Pull egg whites out of the microwave (use potholder and be careful— it’s hot!), stir, put the bowl back in the microwave and cook for another minute. Again, using a potholder, pull out the bowl, stir, and microwave again one more minute. (You should repeat this process three times.)

After you pull the bowl out the final time (use that potholder!), put the peanut powder, pudding mix, and sweetener in (sweetening to taste), and stir well. Top it all off with berries, nuts, or any other toppings you will enjoy.

Here’s what you’ll need:

1 Ole high-fiber, low-carb wrap. Here’s the one I use: https://www.walmart.com/ip/Ole-Mexican-Xtreme-Wellness-High-Fiber-Low-Carb-Tortilla-Wraps-12.7-oz-Pack-of-6/27617770

1/2 cup egg whites

1 slice breakfast ham diced, or Canadian ham (low fat and high protein)

1  Laughing Cow cheese wedge (white cheddar)

1 diced tomato

1/4 cup diced pepper

1/4 cup diced onions 

1 tsp spicy brown mustard

Here’s what you’ll do:

In a hot skillet, spray Pam cooking spray (or whatever brand you prefer). Then, put the diced ham, pepper, and onions into the skillet. When the ham is browned and the veggies are soft, remove them all from the pan. Next, cook the egg whites in the pan separately from the ham and veggies. Once cooked, remove the egg whites from the pan.

Take your Ole wrap and spread the Laughing Cow cheese wedge on one side. Add the mustard over the cheese. Now, put all the cooked ingredients (eggs, ham, veggies) in the wrap with the cheese side facing down. Spray the frying pan one more time with the cooking spray and grill the outside of the wrap until it turns golden brown and crispy. Finally, put the wrap on a plate and add diced tomatoes. Enjoy!

Greek Yogurt Protein Cereal Bowl

Here’s what you’ll need:

1 cup plain, fat-free Greek yogurt (20-25 grams of protein per serving)

100 grams or 3/4 cup blueberries

8 grams or 1/4 package sugar-free vanilla pudding mix

1/4 cup unsweetened almond milk

1 – 2 Stevia packets (use as many or as few as you prefer based on your taste preferences)

1 serving high-protein cereal (150 calories or less) . Here’s the one I use: https://www.specialk.com/en_US/products/cinnamon-brown-sugar-protein-cereal.html

Here’s what you’ll do:

First, mix the yogurt, pudding mix, sweetener, and almond milk into a bowl. Next, place the blueberries and cereal on top. This meal should provide you with approximately 30 grams of protein. If you want even more protein, then mix in protein powder with the yogurt instead of pudding mix