Protein Pancakes

Serves 1

Ingredients: P/C/F

1 cup of fat free cottage cheese 28/14/0
1 cup dry oats 10/54/5
1 egg 1-2 whites 12/0/5
tsp vanilla extract
dash of cinnamon
dash of pumpkin pie spice or cinnamon
1 tsp sucralose (Splenda)
1/4 cup milk 2/3/2 (if you want a really thick batter, don’t use all of the milk)
1 tbsp light spread 0/0/5
1/4 cup Sugar-Free Maple Syrup 0/4/0 (I use the Cracker Barrel brand)

P/C/F

52/75/17

~660 kcals per serving

Directions:

Place all of the ingredients into your blender, blend until you have a nice thick batter. Coat a skillet with non-stick cooking spray and prepare over medium heat just like regular pancakes.

Venison Quesadillas

serves 1

Ingredients: P/C/F

2 low carb wraps 10/22/4
56g fat free cream cheesy 8/4/0
14g light spread 0/0/5
100g of chopped onion + bell pepper 0/6/0
14g shredded 2% cheddar 3.5/0/3
28g shredded 1% extra sharp cheddar 9/0/2.5
***feel free to use any type of cheese you want as long
as the fat content fits in with your macro goals.
100g ground Venison or any other lean meat 23/0/2

P/C/F

53/32/17

~495 kcals per serving

Directions:

Brown the meat in a skillet. Set the meat aside on a small plate. Melt the light spread in a pan large enough to place a tortilla in. Spread the cream cheese evenly onto each wrap, set one aside as you wont need it until you are almost done with the preparation. On the other wrap spread the veggies on top of the cream cheese, and sprinkle the shredded cheese on top of the veggies. Spread meat out evenly to cover the cheese and then carefully transfer this tortilla into the large pan. It’s important that the heat be on medium or even low-medium to ensure that the cheese has long enough time to melt without burning your tortilla. Once you notice the cheese melting take the other wrap and place it cream cheese side down on top of the meat and melted cheese. Flip over to the other side and warm until golden brown. Plate and serve.

Egg Wraps

serves 1

Ingredients: P/C/F

2 corn tortillas 2/11/.5
2 eggs + 1 white 20/0/10 (change white to yolk ratio for dietary needs)
7g light spread 0/0/2.5 (used for cooking the eggs in, but of course you can use no-cal cooking spray)
tablespoon of salsa 0/3/0
14g 2% shredded chedda cheeze 3.5/0/3
45g diced ham 8/0/1.5

P/C/F

30/14/18

~340 kcals per serving

Directions:

Scramble eggs and ham, add salt and pepper to taste. Top eggs with cheese when they are almost done cooking and pop the tortillas in the microwave for about 10 seconds to get them warm. Add eggs to the tortillas, top with a bit of salsa, and serve.