Protein Fluffcakes

Ingredients

Base Recipe:

• 1 ripe banana

• 100 g oats

• 3 eggs

• 70 ml milk

• 1 tablespoon cocoa powder (adjust to taste)

• Fresh blueberries (for garnish)

Instructions

1. Blend the Batter:

In a blender, add the banana, oats, eggs, and milk. Blend until smooth.

2. Add Flavor:

Add 1 tablespoon of cocoa powder for a chocolate flavor. Adjust to your preference.

3. Cook the Pancakes:

• Preheat a pan over medium heat.

• Pour small amounts of batter to form pancakes.

• When bubbles appear on the surface, flip the pancakes and cook the other side.

4. Serve:

Top the pancakes with fresh blueberries and enjoy!

Macros for Base Recipe:

• Calories: 600 kcal

• Protein: 25 g

• Carbs: 90 g

• Fat: 15 g

• Fiber: 12 g

For Bulking (Muscle Gain):

Adjustments:

• 1 ripe banana

• 120 g oats (increase carbs)

• 4 eggs (increase protein and calories)

• 100 ml whole milk (increase calories)

• Cocoa powder

• Blueberries (for garnish)

Macros:

• Calories: 800 kcal

• Protein: 35 g

• Carbs: 110 g

• Fat: 20 g

• Fiber: 14 g

For Weight Loss:

Adjustments:

• 1 ripe banana

• 80 g oats (reduce carbs)

• 2 eggs (reduce fat)

• 50 ml milk (reduce calories)

• Cocoa powder

• Blueberries (for garnish)

Macros:

• Calories: 500 kcal

• Protein: 20 g

• Carbs: 75 g

• Fat: 12 g

• Fiber: 10 g

These pancakes are quick, nutritious, and easy to adapt for bulking or weight loss goals. Perfect for a high-protein breakfast or snack! 🥞

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