New favorite: Fairing Protein Pancakes

I eat a lot of chicken with different vegetables such as green beans and broccoli. To mix it up, a friend of mine recently recommended Walden Farms‘ sauces. I’ll publish a detailed post about my thoughts later but I mention it because they also sell pancake syrup so I took the opportunity to buy and test some Fairing High Protein Pancake Blend.

It’s basically a powder you mix with equal amount water.  One recommended meal consists of 1.5 dl pancake blend and 1.5 dl water which end up being about five pancakes for me with the size you can see on the photo above. The meal has the following macro nutrients:

Kcal: 189
Protein: 33 g
Fat: 2.5 g
Carbs: 8.5 g

As a kid, I really loved pancakes and it was a razor-thin version with plenty of jam. Obviously this isn’t close to the version we had back home but it’s like making taco with chicken instead of using minced meat. It’s different, but good. The Fairing pancakes are sweet, a bit thicker and have a taste of vanilla. Some customers use milk instead of water but I prefer the water version. Others recommend using milk and a egg but I haven’t tried it.

The most important part is the topping or they’ll be a bit dry. I’m a big fan of using frozen berries such as blueberries – just microwave them for a few seconds. You might also want to try Walden Farms Pancake Syrup which is a bit artificial but a good low calorie alternative.

If you’re interested in trying, you can get Fairing High Protein Pancakes over at Gymgrossisten.

Quark with rasp- and blueberries

I love quick meals and I’ve mentioned oatmeal with applesauce in the past. However, when it comes to speed; you probably can’t beat quark with fresh berries – no cooking required.

Quark is a thick and a bit sour dairy product high in protein. 250 g in a meal is more than enough for me but still contains 30 g of protein in only 155 kcal. Add 50 g of frozen berries and you’re still well below 200 calories in a meal. No wonder so many people love it.

Another popular version is to mix quark with calorie free Fun Light for taste. Why? Flavoured quark often contains sugar and less protein. Therefore I always go for the natural version.

Oatmeal with applesauce

This is probably the quickest breakfast you can find and you’ve got endless of possibilities with everything from fresh berries to jam and honey. The base is 1 dl oats, 2 dl water, 1 pinch of salt and then microwave for 2-3 minutes. Personally I also add protein powder for extra protein.

Once it’s done, season with applesauce and cinnamon, berries or whatever you have home. Top it off with milk so it isn’t so dry. Experiment and find your favourite oatmeal.

Ingredients

  • 1 dl oats
  • 1 dl protein powder
  • 2 dl water
  • 1 pinch of salt
  • 1 dl milk
  • 1 tbs apple sauce
  • plenty of cinnamon

Steak with mushrooms and lemon juice

Meat with mushrooms

I’ve mentioned my appreciation for quick food in earlier posts and I believe it to be vital when trying to eat healthy during workweeks. This is a meal you can cook in less than 15 minutes.

Ingredients

  • Steak
  • Mushrooms
  • Lemon juice
  • Cucumber
  • Tomatoes

Directions

  1. Get a pan with olive oil or butter and turn on the stove.
  2. Chop the mushrooms, cucumber and tomatoes.
  3. Add some spices and herbs to your steak.
  4. Place the mushrooms in in your pan.
  5. When the mushrooms are almost done, add your steak.
  6. Once it’s done, place it on a plate and squeeze plenty of lemon juice over it.
  7. Add the tomatoes, cucumber or even a salad.

Experiment with different spices, herbs and steaks to find your favorite version.

The perfect food to always have in your freezer

Meatballs

The other day I came home late, hungry and had no desire to walk to the store – knowing it would take at least another hour before I had a meal ready to eat.  Since I live above a pizza place, I know that two years ago – I would’ve made a quick call and  have my dinner within 15 minutes.

Nowadays I plan ahead. Not for a specific day – instead I make a big batch with meatballs and place the container in the freezer. It takes less than 15 minutes to boil the pasta and fry the meatballs. I guess you could even heat them in the microwave. The cost is a fraction of the pizza, it contains less calories and I don’t even have to leave the apartment to get it.

Looking for something even easier? See my post on smoked salmon and riced potatoes.

Chicken with green beans and tomatoes

Chicken with green beans

I’ve mentioned chicken with broccoli before but what I really like about this dish is that you’ve got endless of variations by just swapping the vegetables and seasoning. In this case, I decided to use green beans instead and 30 minutes of cooking ended up becoming 4 meals.

  • 333 g frozen chicken
  • 150 g green beans
  • 75 g tomatoes

The meal equals 456 kcal which means that I could eat more than 5 meals a day! I recommend a more mixed day higher in carbs but it highlights how nutritious and low caloric food can make or break your weight loss. You could either have 260 g chocolate and 2 liters of Cola or you could have 1665 g chicken with 750 g green beans. Obviously, it’s extreme examples and I wouldn’t recommend either of them but it clearly shows the importance of picking the right food.

Don’t forget to check out my recommended smoked salmon with riced potatoes.

Smoked salmon with riced potatoes and caviar sauce

Smoked salmon

This is without doubt my favorite fish dish. It tastes absolutely amazing and takes no time to cook. Well, the potatoes might take up to 30 minutes to cook but they can handle themselves.

The most important part in this dish is to take an extra minute to rice the potatoes. By doing so, the dish will not only look better but the potatoes will also get a better texture.

Chicken with broccoli and tomatoes

Chicken with broccoli

I’ve mentioned the simplicity of smoked salmon before but I’d argue that it’s time to pick a new winner. Marinated chicken with vegetables such as broccoli, spinach or green beans. Depending on the marinade you can make the chicken taste whatever you like. Personally, I’m a big fan of sweet chili and a few different oyster sauces. Others speak highly of BBQ sauce.

Within 30 minutes, you’ll have meals in different flavors for the whole week.

Pasta Bolognese

This is a classic favorite for almost every athlete and there are infinite versions of it. Personally I prefer the simple version with ground meat, garlic, onions and strained tomatoes. Other versions include corn, broth, mushrooms, grated carrots, crème fraîche and a bunch of different tomatoes such as purée.

Play around with it and find your own favorite. So far I’ve never come across a bad version – so just go crazy and don’t forget to spice it up.

Roast beef with mushrooms and lemon juice

Roast Beef

It may not look much but this has recently become my favorite recipe thanks to its simplicity and low calories. It takes less than 15 minutes from the second you set your foot in the kitchen til you’re done with the dishes. That’s probably even less time than it takes to order and pick up a pizza.

Ingredients

  • 150 g roast beef
  • 200 g mushrooms
  • Lemon
  • Optional salad

Directions

  1. Get a pan with olive oil and turn on the stove.
  2. Begin chopping the mushrooms.
  3. Add some spices to your roast beef and place it in your pan.
  4. When the roast beef is almost done, add the mushrooms.
  5. Place it on a plate and squeeze plenty of lemon juice all over it.
  6. Add some tomatoes, a cucumber or even a salad.

You might want to play around with the amount of food and spices but keep in mind that plenty of lemon juice is vital into making the dish taste good.