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Cheat day: potentially the best day on the calendar. Anyone that follows a fitness and nutrition regime will know that to maintain it in the long-term, flexibility and balance is crucial. So we set out to find the ultimate, mouth-watering treat for cheat day – and came up with one that amazingly, isn’t actually all that naughty and still packs a protein punch.
The Protein Chef has collaborated with Reflex Nutrition to create a stack of delicious protein pancakes, smothered in peanut butter and chocolate sauce, and topped with soft R Bars for your protein-packed pleasure. The best thing about this recipe? It won’t destroy your calorie count for the day or leave you feeling sluggish and full of remorse. And to top it off, each serving delivers 33g of protein to support your workout when you pick it up the next day.
Here’s the recipe to get you started:
200g Oat flour
70g Reflex 3D Protein vanilla
10g Baking powder
100g Liquid egg whites
1tsp Coconut oil (for frying)
Toppings – as much or as little as you’d like
Reflex R Bars
Sugar-free chocolate sauce
- Mix together the oat flour, protein powder and baking powder.
- Then add the egg whites and milk and whisk well.
- Heat a pan to a medium/high heat and add the coconut oil.
- Once the coconut oil has melted, add a few spoonfuls of the mixture to the pan.
- Cook for a couple of minutes then flip it over and cook for a further minute until golden and fluffy.
- Pile the pancakes high, add the toppings and enjoy.
(per portion for the pancakes only. Recipes serves 2-3 people)
Calories – 409
Protein – 33g
Carbs – 55g
Fat – 6.6g
One portion of these protein pancakes provides 33g protein, 55g carbohydrates, 6.6g fat and just 409 calories, meaning you can enjoy your day off without regret. The light and fluffy texture has a delicious naturally sweet flavour, thanks to the vanilla ice cream flavoured Reflex 3D Protein used in the recipe. Our 3D Protein is the first time release protein to contain Native Whey Protein, Micellar Casein and Egg White Protein for a fast, medium and slow release of protein, in the correct ratio.
We’ve topped with chunks of our R Bars, to give an extra protein kick, fantastic texture, and a satisfying sweetness to round off this dish. Our R Bars provide 20g protein, 1-2g sugar and 9-10g fibre per bar, plus they are made with almonds and peanuts, cocoa butter, and natural flavourings. The Protein Chef has used our Chocolate Peanut Caramel flavoured R Bar, but you can choose from our range of six flavours including double chocolate brownie and cookies and cream.
Reflex sends huge thanks to The Protein Chef. To read more of her fantastic protein recipes, visit The Protein Chef website.