Breakfasts

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Perfect Post-Workout Pancakes

Calories: 385
Servings: 1
Prep Time: 5 min
Total Time: 10-15 min

FODMAPs Warnings:

Ingredients:

  •  Banana, firm but NOT ripe (125 g, 1 medium)
  •  Eggs (2)
  • Pumpkin Puree (2 oz,, 4 tbsp)
  • Greek Yogurt * (150 g, 1/2 cup)
  • Blueberries ** (40 g, 1/2cup)
  • Baking Soda (1/4 tsp)

Optional: calorie-free syrup, FODMAP-friendly nut butter, FODMAP-friendly fruit

Directions:

  1.  Mash a medium sized banana in a medium-sized mixing bowl
  2. Add and fluff in eggs, pumpkin puree, and baking soda until you achieve a cake-like consistency
  3. Spray a non-stick pan with non-stick spray and ladle-in ~1/4 of the batter
  4. Layer the pancakes with greek yogurt in between. Top with blueberries and any other topping you so desire.

Protein pancakes are a trendy food item in the instagram/youtube/blogosphere of fitness for a reason. They’re fluffy, they’re delicious, and they’re a perfect way to balance your macros.

Of course, for anyone used to your gut saying no to the foods you so desperately crave, you’ve probably had to give up your favorite sweet-toothed indulgences at some point. Well give up no longer.

* For those lactose-intolerant FODMAPs followers, this recipe can easily be modified to you by simply opting for lactose-free greek yogurt or a plant-based alternative. If you opt for a plant-based alternative, the recipe will have considerably less protein though.

** Blueberries are considered a source of fructans. If consumed in large amounts (40 g +) they can be upsetting to some people. The amount used in this recipe (40 g) is considered safe but if fructans are a problem for you, you can easily switch-in strawberries.

 

To add to the carb count:
  • Use 2 bananas (or 1 1/2) instead of just one
  • Add other FODMAP-friendly fruits as toppings
  • Add a drizzle of  maple syrup (up to 50 g) instead of calorie-free syrup on top (but be careful not to overdo it)
To subtract from the carb count:
 

Now this is tricky with this recipe. You can decrease the amount of banana/berries that you use but honestly, your best bet would be a different recipe altogether. 

A low-carb pancake generally includes a scoop of protein powder, a dash of baking soda, and 1-2 eggs. So don’t hesitate to experiment and make it your own!

To add to the protein count:
  • Add in a dash of protein powder
  • Add in a splash of egg whites (or substitute 30 g of egg whites for 1 of the eggs)
Sorry, I fundamentally refuse to lower the protein count (but really, just opt for a plant-based yogurt instead of greek yogurt)
To add to the fat count:
To subtract from the fat count:
  • Use egg whites in place of the eggs (30 g /egg)
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Creamy Chocolate Oatmeal Bake

Calories: 500
Servings: 1
Prep Time: 5 min
Total Time: 25-30 min

FODMAPs Warnings:

Ingredients:

  • Rolled or Quick Oats (50 g, 1/2 cup)
  • Vanilla or Chocolate Protein Powder (30 g, 1 scoop)
  • Egg (1)
  • Rutabaga (50 g, 1/2 cup)
  • Pumpkin Puree (2 oz, 1/4 cup)
  • Cocoa Powder, unsweetened (12 g, 2 tbsp)
  • Baking Powder (1/4 tsp)
  • Frozen Strawberries (150 g/ 1 cup)
  • Calorie-free syrup (as desired)

Directions:

  1. Preheat oven to 375 F
  2. Shred rutabaga if not prepped already
  3. Blend ingredients in a medium-sized bowl until it resembles a cake-like consistency
  4. Coat oven-safe corning-ware dish with non-stick spray
  5. Add ingredients to ramekin
  6. Bake at 375 F for 20-25 min
  7. Top with frozen strawberries, calorie-free syrup, or any other topping desired (I suggest peanut butter, but I’ll always suggest peanut butter)

With the added rutabaga and pumpkin, this makes for a filling, nutrient-dense breakfast. The best part: you can’t even taste the added veggies (unless that’s a bad thing to you, but honestly, I can’t relate). Also this whole meal has about 17 g of fiber, so you know it’s gonna keep you full for hours.

I will always recommend adding frozen strawberries to any warm oatmeal dish. Trust me, it melts into your fresh-out-of-the-oven-oatmeal, elevating the experience in your mouth tenfold.

The only warning I have here is to keep an eye on the oatmeal as it bakes. If undercooked, it’ll still be gooey and warm (but you might taste the rutabaga shavings). If overcooked, it’ll be crumbly and dry (albeit salvageable with a dose of calorie-free syrup).

Okay, this one is very straight forward, and it’s a principle you can apply to any oat-based-meal you experiment with. 

To add to the carb count:

Increase the quantity of oats
Increase the amount of strawberries or add other FODMAP-friendly fruits as toppings
Opt for maple syrup instead of calorie-free syrup (but be careful not to overdo it)
And be mindful of the fiber content. There is a “too much of a good thing” tag on fiber, and if your gut isn’t used to overloading on fiber, you may feel very uncomfortable for the next few hours. It’s worth it to see how much fiber you can handle.

To subtract from the carb count:

Decrease the quantity of oats and increase the rutabaga added
The texture might take some getting used to if you opt for a higher veggie-to-oat ratio, but if calories are on the cutting block (and carbs are often the first to go) sacrifices have to be made.

To add to the fat count:

  • Add another egg
  • Top off with…wait for it… peanut butter. I guess you could opt for hazlenut butter or almond butter or *insert nut* butter, but peanut butter is always my go-to. Just be sure it’s FODMAP-friendly.

To subtract from the fat count:

  • Swap the egg out for egg whites (30 g)
  • Opt for adding cinnamon or vanilla flavorings instead of adding cocoa powder

I admit, even I can get overloaded on chocolate every once in a while (and by that, I mean very infrequently). But if you’re not a chocolate-lover, you can easily swap the cocoa powder for cinnamon, and it’s an entirely different flavor experience.

One last tip: add extracts if you have them. I’m talking almond extract, peppermint extract, vanilla extract, etc. I’ve been eyeing that rum extract on my top shelf for a few weeks now and I’m itching to try it.

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Cinnamon Cookie Crepes

Calories: 400
Servings: 1 (3-4 crepes)
Prep Time: 5 min
Total Time: 15 min

FODMAPs Warnings:

Ingredients:

For crepes:

  • Rolled Oats or Oat Flower (40 g, 1/2 cup)
  • Cottage Cheese, 1% mf (63 g, 1/4 cup)
  • Egg (1)
  • Butter (1 tsp)
  • Vanilla Extract (1/4 tsp)
  • Unsweetened Cashew Milk, or milk of choice (2.5 fl. oz., 5 tbsp)

For icing:

  • Snickerdoodle or Vanilla Protein Powder, sweetened (15 g, 1/2 scoop)
  • Cashew Milk, or milk of choice (1.5 fl. oz., 3 tbsp)
⊕ Top crepes with a dusting of cinnamon, fill with your FODMAP-friendly fruit of choice (I opt for strawberries).

Directions:

  1. In a blender, puree oats until it resembles flour. Set aside. (If you happen to have oat flour, skip this step).
  2. In the same blender, puree cottage cheese, egg, vanilla extract, and cashew milk.
  3. Incrementally add in the oat flour to the wet ingredients and blend. The batter should be runny once all the ingredients are beaten together.
  4. Over medium heat, toss in your butter (just enough to coat the pan).
  5. Start by adding in a dollop of your batter (~1/3) to the center of the pan and swirl to evenly coat the entire surface. Once the edges are dry and the center has browned slightly, flip the crepe over and cook for ~30 sec. 
  6. To make the icing, start with your protein powder and slowly add in milk until you get a consistency you find suitable. Do this slowly.
  7. Top crepes with protein icing and cinnamon and fill them with whatever your heart desires.

Okay so I struggled with whether or not to put this recipe as a breakfast or a dessert, because it tastes so much like dessert. But meal categories are arbitrary anyway, especially if you have a sweet tooth and every meal could taste like dessert if you had it your way.

The trick here lies in adding the crepe batter into your pan. It takes a bit to get the hang of it, but essentially all you do is add a generous amount to the center and swirl immediately to evenly coat the surface. If you mess up, the perfect circle may be off but the flavor will still be amazing.

P.S. This recipe can be used with just about any flavor profile. I’ve done these with cocoa powder on top and chocolate-protein powders as the icing base. Experiment with what you like. Cheers!

To subtract from the fat count

Substitute the whole egg for 2 egg whites (~60 g). If you choose to do this, you may want to add just a little less of the cashew milk.

To add to the fat count

  • Top with your favorite nut butter of choice (hazelnut would be perfect here)
  • Use a higher fat-content milk

Lunches ⊕ Dinners

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Eggplant Tomato Curry

Calories: 140
Servings: 3
Prep Time: 15 min
Total Time: 90 min

FODMAPs Warnings:

Ingredients:

  • Eggplant (2)
  • Tomatoes, diced (8, ~450 g)
  • Coconut Oil (1 tbsp)
  • Garlic, whole (3 cloves)
  • Shallots, halved (3)
  • Red Chillies (2)
  • Ginger, as desired
  • Cilantro, as desired
  • Cardamom, pods (1/4 tsp)
  • Cumin, seeds (1/4 tsp)
  • Tumeric, as desired
  • Garam Masala, as desired
  • Pepper
  • Salt 
 ⊕ To cut the spice with an added sweetness, add orange zest to the finished product (or a spritz of the orange pulp).

Directions:

  1. Preheat oven to 400 F
  2.  Peel some garlic until you have whole cloves (or halved cloves). Cut thin slices into your eggplant and stuff the cloves into the eggplant flesh (you’ll remove them later). Cover the eggplants with aluminum foil and bake at 400 F for ~1.5 hours.
  3. When the eggplant has about 30 minutes left in the oven, begin building the flavor profile of your curry. This starts with adding your spices (cardamon, cumin, chillies) to hot oil. For the shallots, place them skin-side down to release the onion flavor into the oil (you’ll remove them later).
  4. Once the oil starts to smell *spicy* (~1 min) add in your diced tomatoes and cook them down to evaporate some of the water (i.e. reduce them) ~30 min.
  5. Remove and discard the shallots from the tomato sauce. Add in the tumeric, salt, pepper, ginger, and garam masala to your liking.
  6. Remove the eggplants from the oven. Extract the whole garlic cloves from the eggplant and toss them. Scrape the gooey eggplant flesh into the tomato sauce and discard the dark skin.
  7. Top off with orange zest and cilantro.

So this curry packs a punch… a serious punch. But the best part about this curry (and curries generally) is you can modify the flavor profile to match your exact preference. If you’re nervous about destroying your tastebuds, try this recipe without the chillies.

For recipes like these, my only *tip* is to infuse the oil (you can use coconut oil or clarified butter or vegetable oil) with the whole spices (in this case, cardamom, cumin, and shallots) at the beginning, then add the other spices (ginger, tumeric, garam masala) after the tomatoes have been added and cooked down. Taste the curry while its simmering. If it’s missing something, try adding more salt until you taste the other spices.

It’s a vegetable-based recipe so the carbs are all coming from the stuff that grows from the ground. That being said, curries are usually consumed alongside not-so-micronutrient-rich-carbs are found.

To add to the carb count:

  • Serve over rice
  • Eat with naan bread

To limit  carb consumption:

  • Eat with cloud bread

Not a very protein-filled meal, I admit. But it’s not a leap to say that curries can be consumed with any tasty protein source. 

For this particular recipe, I highly recommend drying out firm tofu while the eggplants are in the oven (press tofu in a dry cloth by placing it under a plate). Once the tomatoes are finished cooking down, toss in cubes of your dried tofu. The tofu will suck up All.The.Flavor.

Of course, you can also soft boil some eggs while the eggplants are in the oven. Cut open one or two of those in a dish of curry and the yolk will fuse with the spiciness of the sauce. Yum.

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Roasted Minestrone Soup

Calories: 225
Servings: 4
Prep Time: 20 min
Total Time: 90 min

FODMAPs Warnings:

Ingredients:

  • Golden Potatoes (2, ~260 g)
  • Spaghetti Squash (1, ~600 g)
  • Carrots (5, ~300 g)
  • Bell Peppers, red (2, ~150 g)
  • Tomatoes, canned (398 mL can)
  • Olive Oil (2 tbsp)
  • Orange Zest (1/4 tsp)
  • Parsley (1 tsp)
  • Thyme (1 tsp)
  • Rosemary (1 tsp)
  • Salt + Pepper (to taste)
  • Garlic, whole (to taste)

⊕ For more of a flavorful kick, you can add a few celery stalks (either roasted or raw)

Directions:

  1. Preheat oven to 400 F and line two baking trays with aluminum foil (mess free!) sprayed with nonstick cooking spray.
  2. Rinse the vegetables. Chop off the carrot heads, de-seed the peppers, and scrub the potatoes. Massage in some oil to the vegetable skin (~1 tbsp) and rub the garlic cloves onto the vegetable skin (if you’re not using garlic-infused olive oil). Add salt, pepper, and desired seasonings.
  3. Place the vegetables whole on a baking tray and pop them in the oven (50-60 min).
  4. Prick your spaghetti squash all over with a fork , then microwave on high ~10 min or until it’s soft enough to half lengthwise. Open it up, scoop out the seeds, then massage the skin with olive oil (~1 tbsp).  Add salt, pepper, and desired seasonings. 
  5. Place the spaghetti squash halves flesh-side-down on baking tray and place it in the oven (~30 min).
  6. Just before the vegetables are ready to come out of the oven, open your can of tomatoes into a rather large pot. Add salt, pepper, desired seasonings, and any left-over oil. 
  7. Remove the baking trays from the oven and transfer the vegetables into the pot. Scoop out the flesh of the spaghetti squash with a fork and add its contents to the pot as well.
  8. Blend with a hand-blender until a thick, creamy consistency is achieved. Add water or vegetable stock if a thinner consistency is desired.
  9. Top off with orange zest.
P.S. a lazier way of making spaghetti squash is to either fully cook it in the microwave (~15-20 min on high) or fully in the oven (~50-60 min at 400 F).
Ok so why am I posting a recipe that’s this low in protein? I thought we were here to make gainz.
First, good on you for checking the macro protile. But more importantly, second, it’s delicious (and veggies are amazing).
 
This soup is so hearty, so flavorful, and most importantly, filling. And that’s the kind of meal I look for when I’m in a calorie deficit (not that I always am, of course). Plus, you can use the time the veggies are in the oven to prepare your protein-of-choice.

To add to the carb count:

You can add in some uncooked pasta (orzo would be the obvious choice, but pieces of spaghetti would be fine too) after everything is blended in the pot. Simmer on low for ~10 min until the pasta is cooked.

To subtract from the carb count:

It’s a vegetable-based meal, it’s going to be primarily carbs.

I’d recommend adding more water and upping the servings from 4 to 6 (which would decrease overall calorie and carb content without sacrificing volume).

To add to the fat count:

Add more olive oil of course. This will make your vegetables extra crispy when they come out of the oven and extra flavorful when you blend them up.

To subtract from the fat count:

Use less olive oil. Instead of massaging the oil into the vegetable skin (a phrase I love using), soak them in chicken or vegetable broth before seasoning them. Just keep an eye on them when they go in the oven so they don’t over-dry.

Use the time the vegetables are cooking in the oven to cook some meat/tofu/whatever -protein-source-you-want-to-use.

Alternatively, add chickpea-pasta to the pot once the vegetables are blended and cook ~10 min.

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Baked Mediterranean Peppers

Calories: 150
Servings: 1
Prep Time: 5 min
Total Time: 30-35 min

FODMAPs Warnings:

Ingredients:

  •  Red bell pepper (1)
  • Roma tomato (1)
  • Pesto (15 g, 1 tbsp)
  • Olive Oil (1 tsp)
  • Garlic (2 cloves)
For the seasonings, I recommend copious amounts of black pepper, dry rosemary, thyme, and basil.

Directions:

  1. Preheat oven to 400 F
  2. Cut pepper lengthwise in half and remove seeds. Either brush or drizzle olive oil over the inside and outside of the pepper.
  3. Dice tomato into pieces small enough to fit inside the pepper.
  4. Obtain 2 whole cloves of garlic.
  5. Add diced tomato chunks to the inside of the peppers and add one garlic clove inside each pepper half. Season as desired.
  6. Place on a baking tray and place in the oven. Bake for ~30 min.
  7. Remove the garlic cloves and top with pesto.

They secret to this recipe lies in the garlic. In the oven, the garlic flavor melts into the pepper’s flesh without adding the fiber that causes IBS symptoms like bloating and cramping.

This is a great side to have alongside a main course, best served with seasoned chicken breast or grilled salmon.

 It can also be scaled up as part of a meal prep (which is what I end up doing with these most of the time). 

To add to the fat count:

  • Add more pesto
  • Top off with some pine nuts (you can dry roast them in a pan while the peppers are in the oven to make them extra flavorful)

With a tbsp of pine nuts on top, the macros become: 12C/4P/17F  (210 cal)

To subtract from the fat count:

  • Reduce the amount of pesto you add
  • Mist the peppers with olive oil rather than drizzling a tsp on top.

Without a mist of oil rather than using the full amount, the macros become: 10C/3P/7F (110 cal)

Snacks ⊕ Desserts​

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Zestful Protein Granola

Calories: 250
Servings: 5 (~50 g)
Prep Time: 20 min
Total Time: 55-60 min

FODMAPs Warnings:

Ingredients:

  • Rolled or Steel-Cut Oats (100 g, 1 1/4 cup)
  • Vanilla Protein Powder (30 g, 1/3 cup) – plant-based if lactose is concerning.
  • Coconut Oil, melted (40 g, 3 tbsp)
  • Walden Farms calorie-free pancake syrup (80 g, 3 tbsp)
  • Almonds, chopped (37 g, 1/3 cup)
  • Hemp Hearts (50 g, 3 tbsp)
  • Egg Whites (30 g, 1 egg white)
  • Sea Salt (1 tsp)
  • Zest of one orange

⊕ Ground Cinnamon (1 tsp)

⊕ Nutmeg (1 tsp)

⊕ Ginger (1/4 tsp)

Directions:

  1. Preheat oven to 350 F
  2.  Mix the dry ingredients (oats, protein powder, almonds, and hemp hearts) together in a medium-sized bowl.
  3.  Combine wet ingredients (coconut oil, syrup, and egg whites) in a separate bowl, then add them to the dry. You may want to stir in the wet ingredients gradually so it doesn’t over-clump.
  4. Taste it. It needs a bit of seasoning, doesn’t it? Go ahead and add in your favorite dry seasonings (I recommend cinnamon, nutmeg, and ginger for this version, but the salt is pretty non-negotiable).
  5. Add to a lined baking tray and spread evenly.
  6. Bake at 350 F, tossing once at the 15 min mark. After the first toss, you can let it bake until golden brown ~30 min.
  7. Add the zest of orange to top it off.

There’s a bit of an art to making the perfect homemade granola, and it’s super easy. It goes like this : 6 parts dry to 1 part wet. That’s it.

Of course, you want the bulk of your “dry” ingredients to come from oats, with add-ins like nuts, seeds, and (my favorite part) protein powder.  If you want to play around with the ingredient ratios, be wary that protein powders don’t tend to absorb moisture very well. You may need to add more oats or subtract a bit of syrup.

I recommend adding this to top off greek (or plant-based) yogurt. Just try not to eat all of it in one sitting (guilty).

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Ice Cream Mug Brownie

Calories: 210
Servings: 1
Prep Time: 5 min
Total Time: 7 min

FODMAPs Warnings:

Ingredients:

  • Enlightened Chocolate Ice Cream (70 g, 1/2 cup)
  • Egg (1)
  • Coconut Flour (11 g, 5 tsp)
  • Baking Powder (1/2 tsp)
  • Xanthum Gum (1/2 tsp)
  • Sea Salt (a pinch)
⊕ Sugar free syrup to top

Directions:

  1. Either soften ice cream on the counter for a few minutes or microwave for ~30 sec (it’ll be too hard otherwise)
  2. Combine ingredients in a microwave-safe mug and whisk vigorously.
  3.  Microwave for 2-3 minutes depending on desired consistensy.

While this is strictly a “mug brownie” recipe, there are so many different flavors of low-cal high-protein ice cream. I usually opt for Enlightened pints because they use IBS-friendly sweeteners, but any other brand should do the trick.

You can also use the recipe without the xanthum gum, but the product will come out a little runny unless another thickening agent is used.

P.S. this same recipe can be applied to non-low-cal-high-protein ice creams as well. 

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