Protein Pancakes and Quinoa Salad…Yummy!

It was another successful food prep Sunday at the PNP house! I got a lot of good stuff done and since everyone seems so interested in what I eat and how organized my fridge is I thought I would do it again.

Let me say, the rest of the house is a wreck. Don’t think for a SECOND the Crabtree’s roll orderly and clean. We don’t!

My menu this week is:018

M1 – 1/2 cup of oatmeal, 1 yogurt, 1/2 cup of mixed berries
M2 – 1 turkey burger on WW bun, 1 cup of pepper slices or Cucumber Salad
M3 – Cottage Cheese Smoothie (1/2 cup of CC, 1 dry serving of SF Choco Mix, 1 tbsp of Instant Coffee, 1 packet of Splenda, ice and water)
M4 – Apple or 2 Cuties (small, easy peel oranges)
M5 – (after strength) 4 oz. of Sweet Potato or homemade hot slaw, 4 oz. of baked cod, 1 small can of green beans
M6 – Protein Pancakes or Qunioa Salad on top of green salad
M7 – Chicken Marinara on top of green salad
M8 – Cottage Cheese Smoothie with mixed berries

020 1820 calories a day and I add in an extra apple or 1/2 serving of almonds on big exercise days to fill in the gaps.

Now for pics and recipes!

Quinoa Black Bean and Corn Salad (This will make you slap your Momma!)007

I changed it a tad. I did 1 cup of dry quinoa and used 1 tbsp of EVOO. I didn’t use the feta, chicken, or Epazote. I also used regular oregano and just tossed all the seasonings into the quinoa, mixed, then put in the black beans and corn and stirred. It was SOOOO GOOOD. Logan and Chris ate it up big time.

This dish is so loaded with healthy food, good protein, and vegetarian friendly. If you are gluten intolerant it’s a winner! I like eating it in the late afternoon because I strength train from 1:45 – 2:45 and by 4-5pm I want something with protein and healthy carbs. This way at dinner I can go to a protein based meal and not feel deprived.

Cucumber Salad010009

This is very easy. Slice some cucumbers, some red onion, and cherry tomatoes. Put some salt on it, mix it up and pour a little Lowfat or Fat Free Italian over it. It tastes better after a couple of days.

My granny used to eat this over cottage cheese all the time. I might do that this week for a cool afternoon snack!


Protein Pancakes

1/2 cup of old fashioned oats
1/2 cup of fat free cottage cheese
dash of cinnamon
1/2 tsp of vanilla extract
1 packet of Splenda
1/4 cup of egg whites

Put all ingredients in your blender and blend until smooth and like cake batter. Pour onto med-high griddle or pan sprayed with cooking spray. Cook until the edges are brown and flip for another minute or two.

Sometimes I toss in berries to the mix and skip the egg whites (add 1 tbsp of water if needed) to make a flavored pancake. You can also do a couple of slices of bananas, 1 tbsp of peanut butter, or even 1-2 tbsp of choco pudding (sugar free powder) to make a chocolate pancake.

The basic pancakes without added fruits and such are almost 300 calories. I don’t use syrup on them. You could use sugar free jelly, syrup, or eat two with a little peanut butter in between like a sandwich.

Chicken Marinara

In your crockpot, place 2 nice sized chicken breasts (skinless and boneless). Pour one jar of your favorite spaghetti sauce. Dump one bag of frozen chopped spinach, chopped broccoli, and 2 cups of green pepper strips. Let cook on low for five hours. Shred the chicken when done and then serve over fresh spinach, lettuce, or pasta through the week.


  • kelly says:

    Cool, thanks for the quick response! I think I’ll give this a try.

  • Corinne says:

    Yes. I change up my menu once a week. Sometimes if I’m having a craving for something like pizza or whatever, I’ll keep South Beach Diet frozen pizzas in the freezer for that. And, sometimes I will make two types of lunch or dinner and just make 3 servings of each. Then I can choose the one I’m in the mood for that day.

  • kelly says:

    Kathy – I’ve found it in the “health food” section at my local store.
    Corrine – So do you eat the same menu every day for that week? That would certainly simplify things! My head about explodes when I try to come up with a week’s menu thinking about b-fast, lunch dinner, snacks, etc.

  • Corinne says:

    I get mine at Amazon.

  • Kathy says:

    This is great! I love that you shared this! I will be using this menu or close to it next week! PS.. I know Quinoa is like rice but i can’t ever find it at the grocery! Where do I find it

  • 247A5563

    Hi, I'm Corinne

    I lost 100 pounds and get what it is like to be overweight and feel defeated. I did a complete mental and physical transformation and now I teach women how to do the EXACT same thing. You can get started today with the free course.