Here’s a classic anabolic recipe that’s easy to make, delicious, and perfect for muscle building:
Ingredients:
- 1/2 cup (50g) oat flour (or blended oats)
- 1 scoop (30g) whey protein powder (vanilla or chocolate works well)
- 1/2 teaspoon baking powder
- 1/2 teaspoon cinnamon (optional)
- 1/2 cup (120ml) unsweetened almond milk (or any milk of your choice)
- 1 large egg (or 2 egg whites for lower fat)
- 1 teaspoon vanilla extract
- Cooking spray or a small amount of coconut oil
Optional Toppings:
- Greek yogurt
- Fresh berries (blueberries, strawberries, etc.)
- Sugar-free syrup or honey
- Peanut butter (for extra calories if bulking)
Instructions:
- Mix Dry Ingredients: In a bowl, combine oat flour, protein powder, baking powder, and cinnamon.
- Add Wet Ingredients: Stir in almond milk, egg, and vanilla extract until you have a smooth batter. If it’s too thick, add a splash of milk; if too thin, add a bit more oat flour.
- Cook the Pancakes: Heat a non-stick skillet over medium heat and lightly grease it with cooking spray. Pour small amounts of the batter (about 1/4 cup per pancake) into the skillet. Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes.
- Serve: Stack the pancakes and add your favorite toppings.
Macros (per serving without toppings):
- Calories: ~250
- Protein: ~25g
- Carbs: ~20g
- Fat: ~5g
This recipe is versatile—use different flavors of protein powder or mix in ingredients like cocoa powder or mashed banana to switch things up.
Would you like more anabolic meal ideas, like desserts or meal-prep options?