Macros*
 
C: 83 gr
P: 35 gr
F: 2 gr
 
Total calories: 520

*This estimation excludes the toppings and is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ.
 
When I posted this picture on one of my Instagram stories last week, I received a lot of messages from my followers, asking for the recipe. So here it is!
 
For the record, I call it a “pancake” because the idea is loosely based on the egg and banana pancake recipe that was super popular years ago. However, there is no frying pan involved. I’m really bad with frying pans and pancakes, so, if that’s you, too, fear not!
 
This is one of my tastiest and easiest recipes yet, if I may say so myself. It’s also one of the most nutritious: bursting with fibre, potassium, vitamin A, a balanced mix of complex and sugary carbs, and high-quality protein, it’s what I have as a post-workout meal literally every training day.
 
All you need is a working microwave and the ingredients. That is it. You’re welcome.

Estimated time: 10 minutes
Serves: 1
 
Ingredients
 
150gr banana
90ml egg whites
65gr wholewheat self-rising flour
20gr unflavoured protein powder
70gr pumpkin puree (optional)
 
Toppings (optional)
 
2 tablespoons peanut butter (32gr)
10 drops of My Protein FlavDrops
 
Preparation
 
I’ve found that the batter sticks to a normal ceramic bowl unless you add oil or butter. If you’re ok with that, that’s cool.
 
But, if you’re looking for a way to avoid it, a plastic food container is the way to go. The cake sticks a little, but comes off really easily with just a spoon!
 
First, chop the banana into chunks and microwave it for 30 to 60 seconds. Add the pumpkin puree, if you’re using it, and microwave again for another 30 to 60 seconds.
 
The puree is optional, but I suggest trying it, as it makes the cake bigger (yay!), adds vitamins and minerals (yay! x2), and complements the sweetness of the banana. I use Baking Buddy Natural Pumpkin Puree, which is 100% pumpkin.
 
Once the banana and pumpkin puree have been microwaved to a pulp, add the protein powder and flour first, then the egg whites. Finally, stir with a spoon until the batter looks something like this: 

​You want it to be as cake batter-y and as uniform as possible, although some lumps won’t make much of a difference.
 
Lastly, cover it with the lid of the plastic container and microwave it for four to five minutes. The exact time will depend on the microwave, so you could start with four minutes and progress in 30-second bursts from there if necessary.
 
The cake is ready when both inside and outside are firm and no longer runny.
 
And then you can eat it. Yup. It’s that simple.
 
Personally, I like to add peanut butter and toffee-flavoured FlavDrops, but you don’t have to. It’s also delicious as it is.

​I hope you enjoy this one. And don’t forget to leave a comment here and/or tag me on Instagram if you make this recipe. I look forward to seeing your creation!

Macros*
 
C: 67 gr
P: 38 gr
F: 11 gr
 
Total calories: 519

*This estimation is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ.
 
Recently I’ve had a conversation with one of my Instagram followers about quick, easy breakfast ideas. The first that comes to mind for me is overnight oats.
 
Fun fact: I used to make overnight oats all the time, but this was a few years ago. Then this week I bought a 500gr tub of fromage frais all for myself, so I thought, why not brush up on my overnight oats making skills?
 
This could be an interesting variation for those of you who are tired of soaking your oats in Greek yogurt. Moreover, fromage frais is less thick than quark or Greek yogurt, so the result is creamy, yet not too dense. Definitely appealing!
 
If you are lactose-intolerant, it works well with a dairy-free yogurt alternative, although you lose the “interesting variation” benefit mentioned above.

​Estimated time: 5 minutes
Serves: 1
 
Ingredients
 
155gr fromage frais
100gr banana
20gr unflavoured protein powder
1 tablespoon apricot compote (16gr)
1 tablespoon peanut butter (16gr)

​Preparation
 
In a bowl, cover the oats with water. Be careful not to go overboard with it (pun intended), or your oats will be soggy. Microwave the bowl for 50 to 60 seconds and leave it to the side to cool down.
 
For best results, you can make the oats ahead of time, for example while cooking dinner, and stick them in the fridge until after dinner, when you would add the remaining ingredients. However, I made this without preparing the oats early, so it works either way.
 
Once the oats have cooled down, add protein powder, fromage frais, compote, and peanut butter. Following this order will make it easier to blend dry and liquid ingredients.

​Finally, stir with a spoon. Don’t get impatient! If you underestimate this step, your protein powder won’t mix well with the fromage frais.
 
When you’re happy with your results, slice up the banana and boost your bowl with some potassium and fibre.
 
Lastly, put it in the fridge, have a restful night’s sleep, and enjoy the next day!
 
Suggestions
 
If you want to vary your toppings, you can replace the banana, compote (I think this is just a fancy word for French jam), and peanut butter with any of the following:
 

• chocolate chips and orange slices
• dates and nuts or seeds
• berries and chocolate sauce
• pumpkin puree and syrup
• apple and cinnamon
• figs and honey

 
If you have any suggestion, leave a comment. I’m always on the lookout for recipe tips!

*This estimation is based on these guidelines. Depending on your own IIFYM lifestyle, your results may differ.
 
Today I want to share a recipe for a chocolate brownie I made by accident.
 
My favourite breakfast is an oven pancake made with banana, egg whites, and wholemeal flour. No jokes, I have it every day. However, I occasionally get bored with it.
 
Now that summer is getting closer and the mornings are getting warmer, I’ve found myself craving ice-cream for breakfast every now and then.
 
This recipe came to me on one of those days. I thought a banana, a pear, and a tub of ice-cream wouldn’t cut it after a pretty hard early morning lifting session.
 
It turned out a lot better than expected, so here it is!
 
Before diving into it, though, I want to say that I’m not one to buy into supposedly “healthier” versions of a “bad” food that never look, feel, or taste like the real thing.
 
For one, I don’t believe in good or bad foods. Moreover, these “healthier” recipes aren’t actually all that healthy.
 
I’m only calling this thing a “brownie” because the texture was really similar, if just a little drier. My hunch is that a riper banana would do the trick.
 
And I’m sharing it because it was delicious, not because you need to have it instead of actual brownies. Have both!

​Estimated time: 5 minutes
Serves: 1
 
Ingredients
 
100 gr banana
20 gr cacao powder
25 gr protein powder
90 gr liquid egg whites

​Preparation
 
Choose a ripe banana (brown spots are good) and chop it into small chunks. Put it in a bowl or mug and microwave it, starting with 1 minute and adding 20-second bursts as needed. Your goal is to soften it as much as possible.
 
Mash the banana into goo and combine with the cacao and protein powders. Pour the egg whites on top and stir with a fork or spoon until the ingredients come together into a batter.

Microwave for 1 minute first. Continue adding 30 seconds to the cooking time until the batter rises and hardens. If it’s still runny and soft, it isn’t ready.
 
Finally, take it out, get a spoon, and dive in!

​Suggestions
 
I love to top it with ice-cream and chunks of pear or apple, but I recommend trying nut butters, nuts, seeds, or fruits that go well with chocolate, like orange.
 
If you don’t like the taste of cacao and the sweetness of the banana isn’t enough for you, you can also make it with a teaspoon of sugar or other sweetener.

Macros*
 
C: 63 gr
P: 20 gr
F: 14 gr

Total calories: 458

*This estimation is based on these guidelines and only includes the ingredients listed below. Depending on your own IIFYM lifestyle, your results may differ.

Tofu intrigues me as an alternative to animal protein.
 
For a long time, however, I couldn’t find a way to make it that would also intrigue my taste buds and that would notturn the tofu into a crumbly mess.
 
At last, the answer came to me in the shape of a noodle bowl. Because you can never go wrong with noodles.
 
This quick and easy recipe is perfect if, like me, you like your tofu firm and tasty.

​Estimated time: 15 minutes
Serves: 1
 
Ingredients
 
85 gr wholewheat noodles
100 gr extra firm plain tofu
Half a tablespoon of extra virgin olive oil (8 ml)
A pinch of thyme

​Preparation
 
Follow the instructions on your noodle package.
 
I recommend Blue Dragon noodles because you can simply put the nests in a bowl, cover the noodles with boiling water, and wait about 10 minutes until they are soft. Alternatively, you may have to boil the noodles in a pot.
 
Coat a pan with the olive oil, add the thyme, and sprinkle a few droplets of water. Leave the pan on low heat until the water drops start sizzling.
 
In the meantime, chop your tofu into pieces. Make sure to use extra firm tofu for optimal results. A softer variety may crumble more easily.

​Stir-fry the tofu for a minute or two, turning the pieces on both sides. Add the noodles and keep stirring for another minute, allowing the noodles to absorb the oil. The tofu is ready when the edges turn golden.

Finally, plate your creation, throw in some vegetables, and enjoy!
 
Suggestions
 
For best taste, eat this one while it’s still hot!

Macros*
 
C: 7 gr
P: 15 gr
F: 11 gr

Total calories: 187

Estimated time: 5-10 minutes
Serves: 1
 
Ingredients
 
15 ml lemon juice (equivalent to 1 tablespoon)
55 gr avocado (about half)
150 gr 0% fat Skyr yogurt

Preparation

​Mash the avocado in a bowl with a fork until there are no solid bits left, then add the yogurt. Combine with the lemon juice and keep stirring so that all the ingredients blend together evenly. I recommend mixing with a fork and a spoon to achieve the desired texture.
 
You may also wish to use a food processor or blender. That would speed up the preparation process, but prolong the post-meal clean-up. Your choice!
 
The final result should have a greenish colour, which may be lighter or darker depending on the avocado to yogurt ratio.
 
Suggestions
 
You can skip the lemon juice and swap the Skyr yogurt for Greek yogurt, which has about the same amount of protein on average.
 
You can also add more or less avocado to suit your preferences. Using my ratio, the avocado will be more subtle. If you don’t like the flavour of plain yogurt, you may want to add less or blend it with a whole avocado instead.