Prepping Not Starving:Sweet Potato Protein Pancakes

pancake

I’m a bit of a creature of habit. I’ve had protein pancakes for breakkie since 2012.
I like them!

I was having a conversation with one of my friends/competitor clients.  We both agreed that food prep is “meh”.   So when I tell you I had to bake sweet potatoes for this, that’s about the extent of my prep.  If I’m home, I will toss 5 or 6 into the oven. I keep them in the fridge for pancakes!

Note to the clean eating mafia: Hurray.. these are full of amazing magic sweet potatoes.
egg whites and oatmeal! #BroCoachApproved

How I bake Sweet Potatoes
Step 1: Turn the oven on to 450 degrees. Set your timer for 45 min.
Line your cookie sheet with tinfoil so you don’t have to scrub it!
Put your washed sweet potatoes on the sheet and bake them until they ooze caramel.

*never microwave sweet potatoes. So yucky.

Pancake is:

3/4 cup pourable egg whites
4 oz sweet potato

Mix it in your ninja.
Spray your pan and make a pancake. It’s not easy to flip. It might get messy.

Macros without syrup

4oz

Here it is with 4 oz IHOP sugar free syrup .
ihop

Just to mix it up. Here is 2 oz sweet potato and 20g quick oats
oats

If you add the syrup, you could add less. 1/2 cup is a lot of syrup.
You can modify the amount based on the carbs you have to work with. Since I typically lift in the morning, this recipe with syrup is a great pre-workout with 39 carbs.

We make double recipe every single day and this is meals 1 and 2 for me.
I don’t mind eating pancakes all day!

If you want to up your fats, fiber, toss in some flax or chia. Just sayin..
This pancake smells awesome. It tastes awesome and you can add spices or SF coffee syrup to create something YOU love.

Say it with me. No. More. Gagging. On . Egg Whites!

Re-feeding AKA High Carb Day

lowcarb

Carb cycling is pretty common when you are on a cut.
It basically means, you are eating lower carbs daily for a length of time then
eat a day with higher carbs.

This is called a Refeed. Some people are good with a CHEAT meal (not cheat day).
A re-feed is a controlled carb up.

The simple reasons for a re-feed.
1. Your brain.  Who doesn’t feel better when you get extra food!!
2. Hormone balance.  Refeeds help to raise the hormone leptin. As you diet, those levels drop.
Refeeds keep your body burning optimally.

Well.. It seems like all fun and games but when you refeed, you would want to
1. keep your fats as low as possible.
2. Reduce your protein intake to 1g protein per pound of body weight.
3. Keep fructose low as it has no effect on leptin
4. Fiber is reduced on refeed day.  Fiber slows digestion. Quickie carbs!

That’s an interesting place to be.  What can you eat that isn’t fruit and doesn’t have a lot of fat?
Skinny pop is out! Boooo!

In my first prep, I was 1 million weeks out from my show and eating 50 carbs a day  because that’s what my coach wanted me to do. OMG.  My refeed day was 12 cups of cooked brown rice.  There was  no other option. I think I cried.  GROSS. I don’t eat rice anymore.

Some people re-feed with pop tarts, cereal and fun things like that. That’s cool watch your fats on that.
Pasta, bread, sf ice cream, cream of wheat, grits.. see where I’m going?  Pure startch.
I prefer froyo.  I go low fat on that. I bring my own scale to the Froyo store!!
Sometimes I do…

Pancakes!!
pancake
Kodak protein pancake
Topped with 4 oz light fit Greek
1/2 cup pumpkin purée
7 Ghiradelli cacao chips
1/4 cup ihop sf syrup

C: 53
P:27
F:5
Fiber 6

What do you use for your re-feed day?

If you want to learn more about IIFYM for competition or lifestyle, visit
LEARNIIFYM and we will help you with our online classes!!

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