Every Monday, as most of you know, I make sure to start my day off right with a healthy breakfast.  I’m still obsessed with the TIU Protein Pancake (recipe).  It satisfies me and doesn’t give me the carbo-load hangover I get when I have too many carbs in the morning.  It’s super easy to make as well.  All you need is:

  • 1/2 banana
  • 2 egg whites
  • 1 scoop of protein powder (vanilla).
  • 1/2 tbsp ground flax seeds
  • 1 teaspoon of cinnamon (or a dash, you don’t really need to measure this out)
Mix it all together with a hand held blender or fork.  Pour into a preheated skillet (spray with canola oil), once the bottom has set, flip and finish cooking.  Viola!

Typically on Mondays, I go for a long run but given the heat expected later today, this may be difficult.

What’s a girl to do? You take those lemons and made some delicious lemonade (sweetened with stevia of course!)

Numerous studies have shown that long distance exercise for a prolonged period of time burns the same amount of calories as shorter interval workouts.  Since the intensity is amped up, so is the calorie burn, creating a more efficient workout for you and me!

Here is your workout challenge for today (or sometime later in the week).  It is 40 minutes and will burn about 400* calories.

  • 10 minute Warm Up Jog – Go slower than you think
  • 2 minute Regular Speed
  • 45 second Fast Sprint
  • 1:15 minute Walk (Repeat this 2 min, 45 sec, 1:15 min interval sequence 5 times)
  • 10 minute Cool Down Jog – Go as slow as you need but try to jog, not walk

*Calorie expenditure is an estimate based on a 135 lb woman.

I am going to do this workout shortly and will let you know how it goes, as I always do!  Enjoy.

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TIU Pancake Breakfast Again, Kick Ass Workout

About The Author


  • angel

    i tried all of the workouts for months 4 to 5 times a week and kept a healthy diet and i still cant lose weight i’ve tried many things nothing helps!

    • Duncan Weggery

      Forget the stuff you’re told on TV and in magazines about fitness and nutrition. It’s simply BS. I have lost almost 30kgs in the last twelve months, despite eating all sorts of rubbish from time to time. This is how. You do need to exercise, but not anywhere near as often as experts will have you believe. The key is to exercise intensely, every time you do it. Research kettle bells and go from there. They are a brutal fitness tool. Every work out is going to raise your heart rate quickly and work all of your muscles, tendons, ligaments etc at the same time, the way nature intended. I work out for maybe five to ten minutes two or three times a week. That’s it. I don’t have planned times or anything, I exercise when I feel like it. The big key to permanent weight loss though, is food. Cut out refined sugar and any foods that contain it. Say goodbye to soft drinks, lollies, chips, biscuits, breakfast cereals and fast food of all types. Have dark, low sugar chocolate. Start enjoying old fashioned foods that have been black listed by food fanatics. I enjoy meats of all sorts, roasted vegies, use lots of coconut oil for cooking, have cheese, butter, cream, fruits, drink full cream milk and have lots of coffee. My diet is mostly based around meats, eggs, fish and vegetables etc. I don’t have any pasta or rice, but do have some bread from time to time. I enjoy potatoes, pumpkin and other so called starchy foods. Permanent weight loss is easy. Intense, infrequent, intelligent exercise, coupled with natural food with all the fat in it. I am healthier and leaner than ever, can still have the occasional junk binge and don’t even look like putting any fat back on. You just have to take the plunge, because no one else can do it for you. Good luck and take care.

    • Jamie Norris

      Hey angel, if you are still having a hard time and you truly are working out as often and eating healthy I would recommend going to the doctor and having your thyriod checked. Also sometimes eating really clean we don’t notice how little we are actually taking in for calories and then your body stores everything. I started a diet where i ate between 200-300 calories a meal five or six times a day, so i was eating between 1200-1600 calories a day depending on my work out. I also just started using my fitness pal which is great because you put your starting weight and your goal and it comes up with a plan for healthy weight loss and tells you exactly how much carbs, fats, protein and calories you are allowed to have each day and if you go over you can do more exercise to even the balance. best part its free! I just found this website it looks really informative plus it seems like i has good motivators. I saw a personal trainer when i first wanted to loose weight and she sat me down and I gave her my food blog and she told me i was only consuming 700 calories a day!! it takes something like 1500 just for your body to function so it was storing everything!!! Another thing you can try is looking up a colonic clinic and getting your self cleaned out, it sounds gross but it is healthy to get rid of all the toxins in your body so your body can absorb the proper nutrients and discard the rest. Best wishes I hope this helped! JAmie

  • Jackie

    Love this recipe and have even experimented putting peanut butter in it some days! Id love to see your recipe for the post workout blueberry strawberry smoothie, but the link does not work.

    P.s great site and tips!

  • Evamarie

    Although I typically have eggs and oatmeal for breakfast I woke up wanting something different and this pancake was perfect! Thanks for sharing the recipe. Question, do you think it would be too dry if I left out the banana? Thanks again!

  • Angelica

    I love the recipe but found a bit dry (not sure if it’s my protein powder). So I added 2 tablespoons of Kime’s apple butter spread (just 20 calories per tablespoon and no sugar added) and it was nice and moist for my taste buds. Thanks again for sharing the protein pancake recipe. So yum.

  • Jackie

    Really good! I made two thin pancakes and topped each one with a teaspoon of natural peanutbutter. Delish! Perfect pre-workout food. Ready for my run 🙂

  • Sara

    I made this protein pancake for the first time this morning and it was delicious! I am not sure why but the pancake was extremely thick. I had spread it out but it was a good3 times thicker than in your photo. What went wrong?

    • Sarah

      This will happen depending on the Protein Powder (serving sizes vary) and size of your eggs and banana. When I use Vega, I add almond milk to make it thinner and will make 2 pancakes for the same essentially amount of calories! Feel free to add milk to reduce the thickness but it’s more of a personal preference.

      • Sara

        The only protein powder currently in the house was “Muscle Milk,” a bunch of different kinds of protein powders mixed together. Ironically enough, I am trying to pack in more calories, but thank you for your advice! Love your protein-packed recipes 🙂

  • Sarah

    How would you suggest altering ratios if I want to use whole eggs instead of egg whites? Thanks for your great blog, Sarah!

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