Protein Pancake Recipe

In last week’s blog, I emphasized the importance that balancing your kitchen personality has with keeping you consistent.  If you didn’t read it, start there.

In the spirit of my 3 #nonNegotiables in the kitchen, quickness, simplicity, and portability here is the exact Protein Pancake Recipe I’ve been using for several weeks so that I’m both fueled and satisfied.  I definitely eat this for breakfast but also anytime of day.  Depending on my workout, this keeps me fueled and happy for the next 2-3 hours.


Protein Pancake Recipe (1 serving)

Calories: 221.5

Protein: 24.6

Carbs: 20.2

Fats: 4.9


3/4 c egg whites

3 oz baked sweet potato

10 raw almonds

1 dash cinnamon

1/2 packet stevia

Step 1:  Put all ingredients in Vitamixer, food processor, or Cusinart Blend Stick and blend until mixture is smooth.

Step 2:  Spray iron skillet w/ olive oil on medium low heat and wait until thoroughly heated.

Step 3:  Pour mixture and leave it alone until it’s almost solid.

****Because these pancakes do not have any sort of flour or grain you will need to wait a bit longer than your typical pancakes!!  These will fall apart much more easily if you try to flip them too soon.

Step 4:  Flip it, cook another 1-2 minutes.

Either eat it immediately or put it in a glass container and head out the door!

Clearly, if I was in the Chopped Kitchen I’d be immediately escorted out of the building with my lackluster technique and presentation.  However, my goal in the kitchen isn’t to impress.  I want to enjoy a balanced meal, feed the lean muscle, keep my blood sugar steady so I don’t binge, not think about food for another 3 hours, so I can take care of the stuff that I am willing to spend a lot of time on…my family, Sweat, and my workouts.  #sorrynotsorry #realmomshit



I’m sure cauliflower crusted pizza is amazing, but to someone who hates the kitchen and doesn’t have a food allergy, I say…just eat the damn bread and have veggies on the side!  Making an almond or veggie crusted anything sounds…stressful, time consuming, and complicated!

Here’s the thing…I don’t have the time, patience, energy, or interest for fanciness in the kitchen.  If you do, I tip my hat to you.  I admire you.  Food is definitely a great way to express a creative outlet or just plain love for others.

I just wasn’t born a chef!

And in fact, the more I coach women, the more I realize part of the problem in the kitchen is that they are not balancing their KITCHEN PERSONALITIES (time/energy/interest) with their FITNESS goals.

I like and NEED my food to be simple, cook quickly, and be portable.  I am not a recipe person in general but if I find a recipe that fulfills those three things, I’m excited!!  ONLY after I’ve taken into account my kitchen personality do I then consider if the recipe fulfills all the other nutritional stuff surrounding my fitness goals.

#FullDisclosure and a #RealMomShit moment…we DO NOT all eat the same thing at my house.

My  husband’s kitchen personality is totally different from mine so he doesn’t like what I cook 90% of the time.  Not only that but his metabolism works totally different from mine too.  I lean out best on a high protein, low fat, moderate carb diet.  He works best taking a more hardcore Paleo approach.

We’ve learned and accepted that he has to do food his way and I have to do food my way.  We serve the kids usually from whatever Lawrence has made b/c they like daddy’s food better.  He’s an AWESOME cook and loves getting fancy with flavors.

Does that sound like a nightmare to you? Are you totally unimpressed with the way our house works? 🙂  

If so, no worries b/c I’m NOT telling you to do things my way.  I’m not telling you my way is the best way either.  I’m just telling you we’re doing things in my house in a way that WORKS FOR US!

You don’t necessarily need what I need out of food.  I am in and out of my house no less than 6 times a day, every day.  That’s why portability is so high on my priority list.  You may sit at a desk for 6 hours at at time, you may be in a car most of the day, or you may feel stuck at home with an infant.

We may have the same goals but WE DON’T LEAD THE SAME LIVES!

You have to LOOK FOR SOLUTIONS that are easy to repeat without tons of effort.

Maybe high flavor, plenty of leftovers, and everyone eating the same thing are your three #nonNegotiables.  That’s great.  You need to be spending your time and effort organizing and fulfilling those things in the kitchen and making it match with your goals rather than trying to eat like a fitness personality you admire.

All the stuff they are posting, are probably perfect for them.  It works for their schedules, their personal tastes, their individual schedules and it gets THEM results.

Guess what, you can do the same damn thing for yourself if you trust that it’s more important to be consistent than to be perfect!  

Find the strategy that doesn’t even feel like a strategy!!!!! It’s just you, doing what feels right, in the healthiest way possible…today.

If you want more of my personal insights and tips, join the Sweat Unfiltered newsletter here.  Goes out weekly.




Finding Solutions…

This month on Sweat Unfiltered, I’m coaching the group through a month long challenge revolving around journaling.  The exercise is ultimately done to help people see that while diet books, food magazines, and meal plans may all have their place in lifestyle change, it’s all meaningless if you aren’t really aware of WHAT THE HELL YOU ARE TRYING TO FIX!!

Long ago, way before Sweat was even a seed in my brain, I started logging and journaling both food and workouts.  I had no set agenda.  I was simply new to the fitness game and wanted to organize my thoughts.

Hell, even today…take a look at my table right now…how many notebooks does it take…right???


Little did I know then that all that playful logging and writing had a real purpose in formulating how I made changes in my food and routine.  As I felt more “expert” in what I was doing, I logged and wrote less but still return to this practice if I feel out of sorts or am starting something new.

It has been no secret that journaling is what helped me realize two years ago that the reason I was not seeing the results I wanted in my workouts was b/c emotional binge eating had entered my weekly routine several times a week.  There I was trying to figure out macros and calories and the reality was it wasn’t really the type of foods I was eating.  I was honing in on the wrong problem.

Journaling helped me reflect.  Journaling helped me see a pattern.  Journaling is what helped me find a solution.

Hence the November Challenge at Sweat.

I know…many of you were hoping for a NO CANDY! or NO ALCOHOL CHALLENGE.  Something truly #hardcore that you could totally IG and FB about and people would be like Wow, check this out… Deprivation is awesome!

Not my style.  No what I promote anymore.  Plus, I want to help you get TO THE ROOT of the problem.  I want to give you great workouts that build muscle and rev up your metabolism but I also want to be present in your kitchen and in your grocery stores.  I want you to understand the INTENTIONS BEHIND YOUR ACTIONS.

So here is a sneak peek at my Gratitude/Food Journal for the November Challenge so you see

  1.  I practice what I preach
  2. You are never so “expert” at your journey you can’t stop learning
  3. It’s easy.  It’s brief.  It’s effective.


12202415_10156166717665324_1729848392_nAll you have to do is write 3 things about how you FEEL about your food choices.  You can get more detailed if you want, but if you are like me, I don’t need “bonus” work to keep me busy while I do homework.  Give me the meat and potatoes and if I can do more I will.

After you jot down your food thoughts, take the time to write down 3 things you are grateful for.  Food is stressful and emotional and we judge ourselves like crazy when it’s around.  I want you to end your day, your thought process, giving THANKS b/c no matter how crappy you feel about your food choices, there is a BIGGER PICTURE in your life.  There is family, there is kindness, there are simple things in this world that brought life and love into our lives that we should recall and remember.

And, btw, it’s the gratitude part of the journal that will keep you writing.  The food part of the journal is where the self discovery takes place.

Join the Sweat Unfiltered email list if you want to interact w/ me throughout the challenge or get more direct coaching.