One of the things that really sucks about trying to get fit is maintaining a good diet. I’m fairly confident that most if not everyone who has ever spent any time in the gym has realized this. It’s a problem for everyone! You have a bunch of stuff working against you:
- Junk food tastes great, obviously. What kind of crazy monster doesn’t like ice cream?
- If you’re used to eating junk, not junk food tastes not so great
- Finally, eating a balanced diet is hard work!
With this Lazy Man Nutrition series, I’m hoping to help alleviate that 3rd item most of all (and hopefully the first few as well, assuming I can make stuff that tastes decent). With that in mind, let’s get started with one of my all time faves: Kodiak Cakes Protein Pancakes
It’s pretty damn simple to follow the instructions on the box and make some pancakes, but after eating them for a while i’ve come up with a few ways you can “upgrade” them. I seriously eat these things all the time. They have amazing macros and are incredibly filling!
Gather Your Ingredients
Kodiak Cakes Pancake Mix
Running water (not pictured)
applesauce (optional but oh-so-good)
peanut butter (optional)
pbfit or pb2 (powdered peanut butter) (optional)
Assemble your mixing brigade
Ok, you might not need three cups….probably just one. But I like the superman and batman cups so I thought i’d include them 😀
Mix the pancake mix with water, duh! Ok, there’s a lot of places you can go from here. While just mixing the pancake mix and water results in a damn tasty pancake, you can make them even better. Here’s a couple variations that I like to make
The holy grail of pancake making. Maximize your protein and therefore YOUR GAINS. Only the most seasoned of eaters should attempt this mixture, it’s not for the feint of heart. Don’t be afraid to add a bit of water if your p-cake is too thick with only milk.
2. applesauce/stevia/cinnamon/pbfit powder
This gives you the most delicious, dessert-y pancake in existence. Careful not to go TOO heavy on the stevia (unless you’re crazy, of course), because the applesauce, pbfit, and cinnamon are going to help sweeten it quite a bit. About 1 tsp of stevia should do the trick. I like to make 1 of these along with 2 of pancake variation #1.
The Icing On The Cake (No Pun Intended)
In my opinion, this SELLS the pancakes. No one wants to eat p-cakes completely dry, you HAVE to have something to go on top. Well this is a discovery I made when I added too much water to the pb powder (much like the dude who sliced the potato too thin). If you add a bit more water, you get………BEHOLD…….PEANUT BUTTER SYRUP:
The consistency you’re looking for here is…..well……runny. You want to drizzle this over your pancakes, for a perfect creation. Like so:
Ok, ok. Let’s talk nutrition. I generally don’t make this with “exact” amounts, it’s much easier to wing it. But at face value here’s what you’ve got:
Pancake Mix (per 1/2 cup):
protein – 14 g
carbohydrates – 30 g
fat – 2g
calories – 190
Egg (per 1 large):
protein – 7g
carbohydrates – 1g
fat – 5g
calories – 70
2% Milk (per 1 cup):
protein – 8g
carbohydrates – 11g
fat – 5g
calories – 120
Applesauce (per 1/2 cup):
protein – 0g
carbohydrates – 23g
fat – 0g
calories – 80
Pbfit Peanut Butter Powder (per 2 tbsp):
protein – 6g
carbohydrates – 4g
fat – 1.5g (the fat is removed from this stuff, hence its low calorie nature)
calories – 50
For a single serving i’ll typically use approximately:
1 1/2 cups pancake mix
1/2 cup applesauce
1/2 cup milk
4 tbsp pbfit powder
This gives us a total of:
protein – 65g
carbohydrates – 126g
fat – 16.5 g
calories – 880
Definitely a hefty breakfast! Depending on your goals (weight loss/gain), you may want to make more or less of the stuff.
Get Crazy With It
You aren’t limited to the ingredients or combos I mentioned here, obviously! Sometimes i’ll just make do with whatever I have. No milk? No problem, just go water/egg. Sub the pbfit for actual peanut butter if you want more calories/fats! The sky is the limit when it comes to pancakes, that’s why they are the king of all breakfast foods. Leslie Knope would have my head for saying that, but it’s true:
Well, that’s about it. I think these pancakes are god damn delicious and I eat a few of them almost daily. I will admit they are a bit low in nutrition on the “healthy fats” side (at least the way I make them), but they are incredibly filling and give you a ton of energy and protein. Plus, the great thing about pancakes is the ingredient ratios don’t have to be perfect. You just need to get them to a desirable consistency for YOU and throw them in the pan!
Stay tuned for more Lazy Man Nutrition. Additionally, if you’re looking for more strategies on how to maximize the protein in your breakfast—check out this article from my friends at Positive Health Wellness!