r/fitmeals

I ran out of Greek yogurt so I had to improvise this morning for my breakfast

You'd never guess there's psyllium in these. They're soft and creamy on the inside, with none of that typical psyllium texture.

This recipe makes 9 pancakes from about 550 g of batter. Be aware: they inflate A LOT while cooking and then collapse afterwards, so the difference in volume is pretty impressive 😂

You end up with a whole plate of pancakes that makes for a seriously satisfying lunch and, for me, keeps hunger away for hours.

Recipe

- 400 g water

- 100 g flour

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Butter for the pan

- Toppings/garnish of your choice — I used cream cheese and blueberries

Approx. calories

- ~480 kcal for the whole batch

- ~53 kcal per pancake

Method

Boil the psyllium with the water, then let it cool down.

Whisk together the dry ingredients and gradually combine them with the psyllium mixture.

Heat and lightly butter a pan, spoon in the batter, cover with a lid and cook for about 5 minutes. Flip, cover again and cook until done.

Add your toppings and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

And somehow… we have pancakes now. 😂

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

I figured I'll share this recipe as I find it to be well balanced and very tasty. I use it as a mid day snack/meal between lunch and dinner to keep me energized and happy. Prepped with Nutribullet, looks a bit full when filling in the cup but final result ends up being precisely up to max line on the cup.

energy: 405 calories

proteins: 32g

carbs: 55g

fiber 13g

fat: 6g

Ingredients:

- 150g Costco frozen 3 berry mix

- 100g frozen banana

- 50g frozen blackberries (it's this time of the year)

- 170g of Costco fat free plain Greek yogurt

- 50g of low fat cottage cheese

- 150g of 2% milk

- 30g of baby spinach leaves

80g of protein per serving!!! Of course its not the most nutritious meal, but it is delicious. 710 cal per serving, if you make it 6 servings its closer to 600. Its seriously one of my favorite meal preps.

Read the disclaimer at the bottom before trying anything.

PsylPro #12 — Chicken Nuggets! 🍗

This one surprised me.

13 good-sized chicken nuggets, packed with flavour and protein. The texture is genuinely meaty, and you would never guess there’s psyllium in them.

And…that weird mucilaginous psyllium texture you get when drinking it cold?

IT'S GONE. FOREVER. 😂

This makes a seriously satisfying lunch and, for me, keeps hunger away for 6hours.

Recipe

- 200 g water

- 200 g minced chicken (150 kcal/100 g)

- 20 g seasoning (150 kcal/100 g)

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Black pepper to taste

Method

Mix everything thoroughly and divide the mixture into an ice-cube mold that is suitable for microwave use.

Microwave until the chicken is fully cooked — around 6–8 minutes in my microwave, but cooking time will vary, so make sure the chicken reaches a safe internal temperature.

Remove from the mold, flip onto a cutting board, add your favourite sauce or dressing, and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

But this time, the result is something completely different: meaty, firm and surprisingly satisfying.

Approx. whole-batch calories: ~530–560 kcal, depending on the psyllium and exact seasoning.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

Sourdough, 5% cream cheese, lettuce, a sunny-side-up egg & furikake from Kyoto. Perfect seasoning.