Perfect Low-Carb Protein Pancakes (and a day in my bikini prep diet!)

Making Protein Pancakes has never been easier or more delicious!

Making Protein Pancakes has never been easier or more delicious!

{Don't forget to check out all the recipes at the bottom of this page!}

If anyone asked me how I prefer my eggs done, I'd have to say in pancake form.  

Don't judge.  I just have a sweet tooth first thing in the morning!  Let's call it a girl thing...  Or a me thing.  Whatever.

So, of course, the natural thing to do was to give in and start making fluffy pancakes with bacon and berries for my first meal of the day.  Right?

Um, yes, I could eat this every day!

Um, yes, I could eat this every day!

Is that butter?  Why yes it is!  Real butter.

Those are real pancakes, too.

Three strips of bacon were involved, too, but they didn't make it long enough to hit the plate.

And, in case you were wondering, yes, I am still preparing for a bikini competition coming up in 6 weeks!

Pancakes in 30 seconds flat! 

Pancakes in 30 seconds flat! 

Okay, fine, I'll stop teasing you.  

I previously shared my delicious pumpkin or sweet potato pancakes here {With a cooking demo on YouTube!}.  Topped with berries, this was a great recipe!  Paired with butter and bacon, and I could have a nutritional dilemma on my hands.   Hence, new pancakes with less carbs.  

Inspired by the recipe at blogilates.com, here's the recipe! Read on for more about my high-fat, low-carb diet...

Sometimes I like a little blueberry on my low-carb protein pancakes!

Sometimes I like a little blueberry on my low-carb protein pancakes!

Super-Fantastic Low-Carb Protein Pancakes

(Catchy name, no?)
4 T. liquid egg whites, or 4 egg's whites
2 T. (14 g) flaxseed meal
2/3 scoop (about 26 g) of your favorite protein powder - I've been using Whey-Hd Milk and Cookies, and it's SOO perfect!

Preheat a pan over medium heat and coat with cooking spray or, my favorite, add 1 tsp. (5 g) extra virgin coconut oil to the pan.

Whisk all ingredients together well, and add water 1 T. at a time until you have a thick-ish pancake batter.

When the pan is hot, spoon out a couple tablespoons to make small pancakes.  I like to make 3 or 4 small pancakes!  (More to put butter and cinnamon on!)

Makes one pancake breakfast
Nutritional info without oil:  188 calories, 4.5 g fat, 7.2 g carbs, 5.5 g fiber, 28.4 g protein

See, dropping the last couple pounds of fat without losing too much muscle can be tricky, and usually requires some micromanaging to get really lean.  In order to do this without cutting calories drastically - which, by the way, wouldn't really work for a good effect anyhow - it takes a specific balance of nutrients so that your body starts to let go of its (literally) death-grip on body fat.

Don't worry, when I'm bikini-ready, I'll still have a fairly healthy amount of fat left!  It just won't be as much compared to the muscles, and it won't be covering up all my hard work anymore.  Besides, I don't intend to stay that lean for long.  (I don't want to be all muscle, all the time!  I like to have some soft edges, too!)

For some, this balancing act may consist of a majority of calories from protein, and a moderate amount of carbs and fat.  Or, they may choose a few days a week, such as their high-intensity workout days, to eat more carby foods and less fat - then reverse it on lower-intensity days.  That's the basic idea of carb-cycling, which some do with great success.

However, I've been doing some research, and because I feel I have a relatively short amount of time to lose a particularly stubborn bit of fat (anyone else dealing with back-of-the-arm fat cling?) I am going with a short-term ketonic diet.  

I'm already feeling the worry emanating from some of ya'll out there - I just know some of ya'll have only heard bad things concerning the words "ketosis," "diet," and "low-carb."  Trust me!  I was one of those, too.  Most of those are buzzwords akin to "get rich quick" schemes in the nutritionally-minded community.  However, with some careful planning, knowledge about myself, plenty of healthy foods, nutritional supplements, and realistic expectations, everything has and will go smoothly for the next several weeks.  (Yeah, sounds easy, right?)

You have probably gathered by now that my new balance of nutrients involves eating less bagels and pasta.  This is true.

But the basics of the keto-approach is:  very low carb, moderate-high protein, and high fat.  There are plenty of references and lots of good research on why this combination works, so I won't try to give that to you in botched-up form.  And though this is my short-term plan and it has been really helping out my progress so far, I am *NOT* making any recommendations on diets for YOU.  I'm not your dietician.

At any rate, this should help explain why I get such a decadent breakfast.

Okay, the pancakes are made of eggwhites, flaxseed, and protein powder; the bacon is turkey bacon, and the butter - well the butter is BUTTER... but it's grassfed, which contributes more omega-3 fatty acids.  So it's not like I'm hitting up Denny's every day.  

And actually, contrary to popular belief, I can have some fruit!  I just go for a little bit of the high-fiber berries, which contribute LOTS of fiber and affect blood-sugar less than other fruit.

If you're still with me, and you're interested to see what a day in this diet looks like for me, I'll show you.  Honestly, it's pretty awesome!  

...As long as you like meal prep as much as I do and are alright with not going out to eat for several weeks! 

That being said, and a final word about how THIS IS MY DIET THAT WORKS FOR ME, AND THIS IS HOW I'VE CHOSEN TO DO IT AND IT'S NOT MEANT TO BE YOUR NEXT FAD DIET... well, that should do it, no?  (I just know that if I don't make a disclaimer, it will suddenly become the new "FitCakes Diet" craze, and I'll ultimately be publically shamed and denounced for promoting an unbalanced diet that's making confused teens ill...)

Breakfast:  

Protein pancake recipe made with 1 tsp. organic extra virgin coconut oil, 1/4 T. (4 g) Kerrigold butter, 3 strips Jenni-o turkey bacon, 65 g chopped strawberries (around 1/3 c.)

Morning snacks:
1 PBJ Pinky-Print cookie - RECIPE HERE

These cookies are delicious, nutritious, AND easy to whip up.  Bonus that they're cute and have less than 40 calories each!

These cookies are delicious, nutritious, AND easy to whip up.  Bonus that they're cute and have less than 40 calories each!

AND 1 mozzerella string cheese stick

Lunch:

This scrumptious turkey-egg wrap

Quick weekday lunch or dinner!  This low-carb, high protein turkey wrap was soo yummy, and kept me full the rest of the day!

Quick weekday lunch or dinner!  This low-carb, high protein turkey wrap was soo yummy, and kept me full the rest of the day!

1 original low-carb tortilla from La Tortilla factory
30 g raw pea shoots (big ol' handful)
4 cherry tomatoes, sliced
1 mini bell pepper, chopped
1 whole green onion, chopped
2 eggs
3 slices deli sliced turkey breast
Any spices you like!
Make easy-peasy scrambled eggs with chopped veggies in the microwave like THIS.
Put turkey and pea shoots and any extra veggies on top of the wrap, followed by the scrambled eggs!  It will be messy, but amazingly so.

Nutrition: 270 calories, 11 g fat, 20 g carbs, 9 g fiber (for 11 net carbs), 29 g protein

Snack:

Only slightly obsessed...

Only slightly obsessed...

Atkins Endulge Caramel Nut Chew Bar (tastes a lot like a Snickers bar but with only 2 net carbs!)  Or, perhaps 1 oz of one of my favorite cheeses, such as Kerrigold's Aged White Cheddar.  Life is so hard...

Dinner/Dessert:

Coconut-Oil Sauteed Garlicky Kale Salad with Smoked Salmon and Cashews

This Coconout Oil Sauteed Garlicky Kale with Smoked Salmon and Cashews was super quick to make, but also seemed totally gourmet!  Spritz with fresh lemon juice or zest for an extra something!

This Coconout Oil Sauteed Garlicky Kale with Smoked Salmon and Cashews was super quick to make, but also seemed totally gourmet!  Spritz with fresh lemon juice or zest for an extra something!

Saute about 2 packed cups (85 g) chopped kale in 1 tsp (5 g) coconut oil with pepper and garlic powder, add salt if you like.  Plate and top with 3 oz smoked salmon and 4 chopped cashews
Nutrition: 278 calories, 17 g fat, 11 g carbs, 2 g fiber (9 net carbs), 24 g protein

2 squares of this! Pumpkin Cheesecake

That's right, you can ALL dig in! Low carb AND gluten-free, but couldn't be a tastier fall dessert!

That's right, you can ALL dig in! Low carb AND gluten-free, but couldn't be a tastier fall dessert!

OR a slice of this! Pumpkin Spice Layer Cake!

My absolute FAVORITE cake recipe so far.  I mean... it has spiced PUMPKIN.  How could you resist?!

My absolute FAVORITE cake recipe so far.  I mean... it has spiced PUMPKIN.  How could you resist?!

This is all just a generalization of one of my days of "dieting" for the last couple weeks.  It hits close to the mark on my goals for high fat, low carb, and moderate-high protein intake.  I also take fish oil capsules and vitamin capsules every day, in addition to making sure I eat balanced meals with green veggies and fresh foods every day, with a minimum of processed foods!  For example, if I eat cheese in the morning, I won't often eat it again at night.  I try to avoid eating more than one premade snack, like my favorite Atkins bars (they're sooo good though!)  And I usually try to avoid eating as many salty meats as is included in this "day" - again, this is just an example - and I might normally replace the turkey bacon or deli slices with scrambled egg whites.
However... I made that cheesecake, and I'm gonna eat it.  Always keep the cheesecake.