HI!... this is my second post here and i wanted to share my recepie for pancakes.
(if the pic is too small just zoom in ..crtl+ mouse scroll button)
Avena= Oats Meal
Harina integral de trigo = integral wheat Flour
Clara de Huevo= Eggs White
Leche Semi descremada = Milk (semi skimmed milk)
Mantequilla= Butter (No Salt)
Optimun Nutrition= Protein Powder
Grasa= Fat
HC= carbohydrates
from that amount of mix, you get about 7-9 pancakes.
i eat 6 times a day... so my intake in each meal should be about..
480 g. Kcal
24 g. Protein
10 g. Fat
72 g. Carbohydrates
so i take about 3 o 4 panckes as breakfast....
so ....
if you get 7 pancakes you will be comsumming per pancake about..........
125 g. Kcal
9 g. Protein
3.4 g. Fat
17 g. Carbohydrates
****if you use low o non fat maple cyrup for taste fat doesnt go up
so if i have 3 pancakes and some fruit ( an apple o a banana; for Kcal and Carbohydrates) and some juice or milk .. i getting pretty much my needed intake for that meal vitammins and macronutrients.
i made my recepie adjut to my needed calorie , proteint, etc, intake so you can also adjust yours!
PD: i used normal butter but you can go for no butter o low Kcal butter.. i just need that bit of fat to reach my 10 g. goal.
