A recipe for change?

30 October 2014

One more contest to go! Next week – NIFMA World's in Dublin then it's going to be a focus on gaining some more muscle over the next 18 months or so even tho I'm an old git now!

I have found that prioritising basic compound movements has given me new found increases in lifts so perhaps some lean mass gain is possible?

My diet however sucks in that it so boring and unimaginative.

I have been inspired by other folk posting healthy recipes online that could easily fit in to daily macros.

I'm therefore not going to take credit for these recipes that I have seen and would like to give them a try to liven up my snacks but I'll link them to their respectful owners!

Why not give them an attempt? :)

Jason Morris's Sweet Potato and Oats Pancakes


Sweet potatoes, oats, egg whites, almond milk, low fat natural yogurt, Philadelphia chocolate spread, cocoa powder, baking powder, vanilla extract, cinnamon, splenda.


Mix oats, milk, egg whites, vanilla extract, cocoa powder, splenda to taste and baking soda and leave aside to soak. Peel and slice sweet potato. Steam until soft. Mash. Add sweet potato to oats mix and combine. Spray pan, put on medium to high heat, and add mix. put under grill to cook top. Same again for remaining mix. Make mix of natural yogurt, cinnamon and small bit of splenda. Layer between pancakes, with mix. Top pancake with philie chocolate spread. Sprinkle with splenda if your tooth tells you to :D

Get in my belly!:

Macros for my pancake were the following, adjust to suit your own guys, but you want a batter like mix so you will have to judge it. Pro:17g Carbs:73g Fat:5

For more info from Jason an all round sound bloke and competitive NBFI bodybuilder from Ennis visit his page at J-Morz 365 Physiques

Mike Matthew's Sweet Potato Protein Pancakes

A pile of good pancakes is one of my favorite cheat meals, and I like to try all kinds.

This recipe is from my cookbook, The Shredded Chef, and I really like it because it's healthy, gives you a fair amount of protein, and tastes like you're cheating. If you like sweet potato and oatmeal, I think you'll really dig it.

Servings 1 (makes 2 pancakes)
Calories Per Serving 358
Protein Per Serving 24
Carbohydrates Per Serving 59
Fat Per Serving 4


1 medium-sized sweet potato
1/2 cup old-fashioned oats
1 large egg
4 egg whites
1/2 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 cup fat-free plain yogurt


Puncture the sweet potato several times with a fork. Wrap it in a paper towel and microwave it for 5 minutes on high. Run it under cool water and then remove the skin with a knife.

Blend the oats until they are a powder and dump into a bowl.

Blend the sweet potato until smooth and place it into the bowl with the oats. Stir in the egg, egg whites, vanilla extract, cinnamon, and yogurt. Mix well until it forms a smooth batter.

Coat a pan with cooking spray and wipe away the excess with a paper towel. Save this for wiping the pan after cooking each pancake. Heat the pan on medium-low heat.

Spoon about 1/2 cup of batter into the pan and cook for 1-2 minutes or until golden brown. Flip the pancake and cook for 30 seconds to 1 minute or until golden brown and firm. Put the pancake on a plate and wipe the pan with the paper towel.

Repeat step 4 with the rest of the batter.

Gym Geeks Jumbo Chocolate Chip and Raspberry Muffins

Hey geeks!

Here's the recipe for the low carb/high protein muffins!

Preheat oven to 160 (fan assisted)

You will need:

– 4 scoops of protein powder
– 2 teaspoons of baking powder
– 8 egg whites
– 150g greek yoghurt (I used fage 0%)
– 25g white chocolate chips
– 50-100g raspberries

Mix dry ingredients together then add wet ingredients. Mix together then put into a muffin tray and put in oven for approx 14 mins (This recipe made 8 jumbo muffins)


Gym Geeks

MyProtein White Chocolate Protein Brownies

If you love white chocolate but don't want to sabotage your diet why not try this high protein white chocolate brownie recipe! They really are delicious!


It may sound pretty surprising but the main ingredients you'll need to make these delicious treats is a tin of butter beans and our new white chocolate impact whey protein! That's right- butter beans! What a weird thing to make brownie from eh? – But don't knock it until you've tried it!

Here's what you'll need:

1 tin of butter beans
25g of melted coconpure
25g of almond butter (can be substituted for peanut butter)
2 scoops of Myprotein white chocolate impact whey protein
1 scoop of instant oats
25g of honey
2 tablespoons of granulated sweetener
5-7 drops of white chocolate Flavdrops (optional)
1 egg
White chocolate chips


Step One

Preheat your oven to 150 degrees Celsius.

Step Two

Combine all your ingredients, except your white chocolate chips, in a blender/ food processor and blend until completely mixed- around one minute.

Step Three

Stir in your white chocolate chips.

The Cooking

Add the brownie batter to a non stick deep square tray (or line with grease proof paper) and cook in the oven for 8 minutes.

Time this carefully so your brownies do not cook dry!

Remove the brownies and leave to cool for around half an hour.

Once cooled remove and cut into squares and you should have delicious white chocolate gooey brownies!


Author's Bio: 

My name is Kenny McDowell - 50 years young ! I was fat not so long ago and have in just 2 years transformed my physique from what it was losing 60 lbs on the way to become a champion fitness model. To find out how I did it and see if you can do the same - just visit My Story page. http://www.physiqueoverfifty.co.uk/my-story/