READY TO #FLICKTHESWITCH
The items in the recipe that don’t have a measurement are detailed in the below weight bracket tables. Simply choose the measurements of ingredients for the current weight bracket you fall into.
INGREDIENTS
Mashed Banana
Free Range Eggs
Whey Protein (Chocolate)
Coconut Oil
Peanut Butter
Maple Syrup
METHOD
- Mix ½ a banana and eggs together with a fork.
- Add Whey Protein to egg mixture then continue to stir until well combined.
- Heat butter or oil in a pan over a moderate heat.
- Pour pancake mixture into pan and cook until bubbles begin to appear.
- Flip pancake and cook for 30 seconds to 1 minute.
- Top with peanut butter, maple syrup (If your meal plan allows) and remaining banana to serve.
Note: Your portion may make two pancakes. It is often easier to make two thinner pancakes than one thicker one.
MALE | 65-75KG | 75-85KG | 85-95KG | 95-105KG | 105-135KG | 135KG + |
Eggs | 2 | 2 | 3 | 3 | 3 | 3 |
Whey Protein | ½ scoop | ½ scoop | ½ scoop | ½ scoop | ½ scoop | ¾ scoop |
Banana | 100g | 100g | 100g | 100g | 100g | 100g |
Coconut Oil | 3 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp |
Peanut Butter | 10g | 15g | 15g | 15g | 15g | 20g |
Maple Syrup | 3 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp | 4 tsp |
FEMALE | Up to 65KG | 65-75KG | 75-85KG | 85-95KG | 95-120KG | 120KG + |
Eggs | 2 | 2 | 2 | 2 | 2 | 3 |
Whey Protein | ½ scoop | ½ scoop | ½ scoop | ½ scoop | ½ scoop | ½ scoop |
Banana | 75g | 75g | 100g | 100g | 100g | 100g |
Coconut Oil | 1 tsp | 1 tsp | 2 tsp | 2 tsp | 3 tsp | 3 tsp |
Peanut Butter | 10g | 10g | 15g | 15g | 15g | 20g |
Maple Syrup | 2 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp | 3 tsp |
