I’ve been following Renaissance Periodization’s RP Diet principles for a couple years now, and one component of that is a decently large, high protein breakfast within a short time after waking. I’ve come up with several recipes that are simple, quick to make, and have some flex so you can adjust and hit the required macros for cutting, maintenance, etc.
One of my favorites is protein waffles. I’ve experimented with a lot of different ways to do them. The best result so far is casein, pancake mix, and eggs.
- 45g pancake mix
- 45g casein
- 3 eggs
- 1c water
- For lower carb, lower the amount of pancake mix. Don’t go too far though – eventually they’ll get a bit sloppy. 50/50 is the ideal ratio, you can go up to 60/40 or maybe 70/30 with some extra egg white, but eventually the waffles will start to get weird
- For lower fat, sub eggs with 130g egg whites
- For higher protein, sub in 130g egg whites to the waffles and cook the whole eggs on the side
- Add some seasoning… I’ve tried juice and zest of a lemon – pretty delicious but makes the waffle stick unless you grease it well. Cinnamon or apple pie spice is pretty good too.
- Plug in waffle maker. Don’t forget this step or you’ll be waiting around forever for the waffles after making the batter!
- Combine the dry ingredients. I like to use a scale to make this easy.
- Make a well in the dry ingredients, add the eggs, and beat them.
- Add the water and mix. It’ll end up slightly thick, but keep in mind that casein absorbs a ton of water so it’ll get a bit thicker after you’re done mixing. If it ends up super thick, add a bit more water.
- Add to waffle maker. Pour in an X gesture so it gets full coverage but doesn’t spill over the sides.
- Eat! I like sugar free syrup with mine.