Protein Pancakes

Some of you requested this YUMMY breakfast recipe

Peanut Butter Protein Pancakes
(Adjust to fit your macros-
Yummy!!)

Ingredients
1 scoop of vanilla protein powder
2 egg whites
2 tablespoons of natural peanut butter
1/4 cup almond milk.
1/3 cup rolled oats
1 tsp vanilla
Directions
Blend all ingredients together in a food processor or blender.
Pour batter onto a heated skillet.
Flip sides after 2 minutes.
Enjoy!

Healthy Blueberry Yogurt Cookies

Serving Size: 1 cookies
Serves: 24 cookies

Ingredients:
1 cup oat flour (blend up oats)
3/4 cup greek yogurt
2 Tbsp egg whites
1/2 tsp vanilla
1/3 cup granulated stevia (not extract), or granulated sweetener of choice
1 tsp baking powder
1/2 tsp salt
3/4 cup blueberries

Directions:
1. Preheat oven to 375ºF.
2. Combine wet and dry ingredients separately.
3. Mix dry ingredients into wet ingredients. Stir in blueberries.
4. Drop Tablespoons of batter onto a baking sheet lined with foil and sprayed.
5. Bake for 8-10 minutes.

Nutrition:
13 calories
2g carbs
0g fat
1g protein

Buffalo Chicken Meatballs

http://www.rippedrecipes.com/recipe/buffalo-chicken-meatballs-3473.html

Partner Workout and Card Workout

 Boot Camp Shennigans!  Great job today!  I will post the workout from today, soon!

Healthy Tilapia Burger

Tilapia Burger
5 Servings
Prep Time: 10 Min
Cook Time: 15 Min
Ready In: 25 Min

INGREDIENTS
- 1.5 lb tilapia (not frozen)
- 4 egg whites
- 1 tsp seasoning* (herbs de provence, or other blend, see note below)
- 1/4 cup cilantro
- 1 1/2 cup fresh spinach
- 2 green onions (spring onions), trimmed
- 1/2 orange pepper (or other color of choice)
- 2 large celery stalks, trimmed
- 1/2 zucchini, trimmed
- 1/2 jalapeño, seeded
- 1/2 cup Bragg Nutritional Yeast
DIRECTIONS

- Bring a large pot of water to boil. Add tilapia and cook just until meat turns white (don't overcook, this only takes a couple minutes).
- Drain fish well.
- In food processor, combine all the veggies, until finely chopped.
- In a large bowl, add tilapia, veggies, egg whites, seasoning and nutritional yeast.
- Mix well.
- Form into "burger" patties.
- Heat a large skillet on medium high. Spray with cooking oil (I use coconut spray or olive oil spray).
- When skillet is hot, add burgers and cook about 5 minutes each side, until golden & crispy on outside. Tip... I use two spatulas to turn these over, one under and one on top then just flip.
- Serve with pico de gallo.

TIPS... this recipe is gluten free, dairy free, corn free, and nut free.

Nutritional Information
Amount Per Serving
Calories: 190 | Total Protein: 34g | Total Carb: 4g | Total Fat: 2.5g | Fiber: 2g Sodium:140mg

Looking for an interval workout...TRY this!

30 Minute Pyramid HIIT Cardio Workout (Run, Bike, Elliptical, etc.)

1. 5 Minutes Warm-up

2. 30 Seconds High Intensity, 1 Minute Low Intensity

3. 45 Seconds High Intensity, 1 Minute Low Intensity

4. 60 Seconds High Intensity, 1 Minute Low Intensity

5. 90 Seconds High Intensity, 1 Minute Low Intensity

6. 60 Seconds High Intensity, 1 Minute Low Intensity

 7. 45 Seconds High Intensity, 1 Minute Low Intensity

 8. 30 Seconds High Intensity, 1 Minute Low Intensity

 9. 45 Seconds High Intensity, 1 Minute Low Intensity

10. 60 Seconds High Intensity, 1 Minute Low Intensity

11. 90 Seconds High Intensity, 1 Minute Low Intensity

12. 60 Seconds High Intensity, 1 Minute Low Intensity

13. 45 Seconds High Intensity, 1 Minute Low Intensity

14. 30 Seconds High Intensity, 1 Minute Low Intensity