what is the best Power Meals

what is the best Power Meals 

what is the best Power Meals 

Keeping fit does not mean you have to give up the spices of your life.

It's a common myth. Everyone assumes that if you commit to staying in shape, you must sacrifice all the flavor of your diet and eat only white rice, protein powder and chicken breasts, day after day.

It's just not true! We asked some of the best athletes to help us exploit this myth and they were happy to provide us with some of their favorite recipes. You'll find menus for every meal of the day, including desserts and evening snacks.

Wait to bite into these tasty creations. You will be surprised to know that something that tastes so good can be so good for you!

1. CREPES OF FRANCE
2 cups flour

2 large eggs

2 tablespoons sugar

2 cups of milk

2 tablespoons cooking oil

Mix the flour, sugar, eggs, and milk and beat until smooth. The paste obtained must have the consistency of thick cream. Add the oil to the dough and mix gently. Spray an 8-inch pancake dish with nonstick cooking spray.

Pour about a ½ cup of the mixture into the pan and turn to distribute the mixture. Cook the pancake until firm and lightly browned around the edges (about a minute). Turn the pancake over with a thin spatula and cook the other side for about 30 seconds. Replace the pan with a nonstick cooking spray on top of each other or when the pancakes begin to stick.

Add your favorite topping of unsweetened fruits to top it off.

(* Standard size: 1 cup = 250 ml)

2. Fruity oats
1 cup of oats for one minute

½ cup raisins

¼ cup walnuts, chopped

1 sliced ​​banana

A ¼ cup of skimmed milk

1 teaspoon of artificial sweetener

Cook the oatmeal and place it in a bowl. Add the fruits and nuts; Mix the milk and sweetener and enjoy! Add cinnamon if you wish.

3. PANCAKES WITH BLUE PROTEINS
1 cup oatmeal

8 egg whites

¾ cup blueberries (frozen or canned if not the season)

6 teaspoons of sweetener

Mix all ingredients in a blender until the consistency is smooth. Cook in a saucepan covered with cooking oil to cook without fat; Turn once to cook both sides. It's a portion. Each serving includes 50g protein, 60g carbs, and 440 calories.

This recipe really contains protein and carbohydrates to give you energy for your morning workout.

4. WHITE EGG PANAS
8 egg whites

1½ cup Quaker Oatmeal

2 teaspoons of sweetener

Pinch of salt

1 teaspoon of cinnamon

Mix all the ingredients in a large bowl until the mixture looks like the pancake mix. Use a quarter cup for each pancake and pour the mixture into a hot pan. Cook until golden brown on each side and serve. This recipe contains 30 grams of protein and 78 grams of carbohydrates.

These pancakes are great for a diet or anytime. Eat them or add your favorite jam or syrup.

5. PAPERS OR GAMELAS OF OATA
2-3 cups oatmeal (quick or old-fashioned) or oatmeal

5 egg whites slightly beaten

2 big apples

2 bananas

2 teaspoons ground cinnamon

½ teaspoon of sweetener

Grate the apples and crush the bananas. Mix the oatmeal with the egg whites and mix well, add the sweetener and cinnamon. Preheat pan (for pancakes) or waffle maker to 375 ° F / 190 ° C. Add apples and bananas to mix and mix well.

For pancakes: pour a little less than a ¼ cup of dough for each pancake in a hot pan (lightly greased with cooking spray if necessary). Turn over the pancakes when the top and edges are dry.

For waffles: Bake on a warm waffle iron (lightly greased with nonstick cooking spray) until steam stops cooking and waffles turn brown and dry.

Start your day with this sweetener!

6. the best pancakes
1½ cups of porridge

8-10 egg whites

1 egg yolk

1 cup raisins

1banana (in slices)

1 cup strawberries (sliced)

A ½ cup of almonds (sliced)

The ½ cup of baby food without sodium (pear flavor, applesauce, banana or peach).

2 teaspoons of cinnamon

2 teaspoons of sweetener

Mix the oatmeal in a large bowl with the egg whites and the yolk. Pour into a saucepan covered with non-greasy cooking spray. Cook like a pancake, turning once to cook both sides. Transfer the pan to the plate. Sprinkle with cinnamon and edul