Building lean muscle mass involves eating the right amount of calorie and a diet rich in protein and a balanced amount of carbohydrate, healthy fats, and other nutrients.  It is not enough to dream of having the right physique or stature. It involves the determination and willingness to live an active lifestyle combined with a healthy diet.

There are different foods that contain a lot of protein,  however eating the same food or cooking the same type of food everytime can become a dull routine.  Trying different varieties and the combination of foods can make eating healthy meals more interesting and exciting.

The women- healthy foods such as pancakes can be made into a healthy diet. It all depends on how well you combine them to get the needed macronutrients out of them. Who said snacks of flour- made foods are unhealthy? It all boils down to the micro and macro-nutrients the food contains.

Protein is the building block of muscle formation. It is well advertised by various fitness blog, magazines, and supplement companies. A lot of emphases has been laid on the amount of protein quantity needed to build lean muscle mass or good physique.

There are different protein source ranging from eggs to protein supplements; Most people get bored of eating the same food or healthy foods.  The best way to eat healthily is not by doing a  crash diet course, but by making eating healthy a lifestyle. You need to learn how to make the best decisions when it comes to food choice.

However, we crave for some unhealthy snacks like pancakes, what if you can make this pancake a healthier version filled with a lot of proteins and needed nutrients?

Protein Pancakes

You can start your day with a protein-filled pancake when you have little time for breakfast or rushing for that appointment. There is no flour in sight of most fitness models, because of the increased calories and fat composition of pancakes. These pancakes are made with eggs, flaxseed, and ricotta cheese—not flour—for a total of 4.3g of carbs each. Top with part-skim ricotta and pureed strawberries if you choose.

Nutrition (per pancake, without optional sweetener)

Calories: 113; total fat: 6.9g; protein: 9.6g; Carbohydrates: 4.3g; Fiber: 2g; Sodium: 245mg

It takes a preparation time of 5 minutes and cooking time of 15 minutes.

The Ingredients Include:

  • 2 eggs plus 2 egg whites, lightly beaten
  • ¼ cup ground golden flaxseed
  • ½ cup part-skim ricotta cheese
  • ¾ tsp baking powder
  • ¼ tsp salt
  • 1 tsp stevia powder or 2 Tbsp maple syrup (optional)
  • Nonstick cooking spray, olive oil

3 Steps In Preparing A Protein-Rich Pancake

  1. In a large bowl, combine all ingredients and stir well. If the batter is too thick, add water. If it’s too loose, add more ground flaxseed.
  2. Heat a large nonstick skillet over medium-high heat, and spray with cooking spray.
  3. Pour one-quarter of the batter into the skillet to make a pancake. Cook until golden on both sides, about 2 minutes per side. Repeat to make three more pancakes.

Banana is a common fruit used for various types of diets. However, we can get bored of eating the s\ame thing over and over again. Variation is the key to having a consistently healthy diet. Banana can be made into another recipe called spinach banana waffles.

Protein Pancakes

Spinach Banana Waffles

These waffles use whole-grain oats instead of flour. Combined with banana, eggs, and spinach, you’ll get 15g of carbs and 2g of fiber in each waffle.

Nutrition (per serving, without optional toppings)

Calories: 102; total fat: 3g; saturated fat: 1g; protein: 5g; carbohydrates: 15g; sugar: 4g; Fiber: 2g.

It takes a preparation time of 10 minutes and cooking time of 15 minutes.

The ingredients needed for this protein-rich food includes:

  • 2 eggs
  • 1½ cup fresh spinach
  • 1 medium banana
  • ½ cup rolled oats, uncooked
  • ½ tsp of vanilla
  • 1 tsp cinnamon
  • Option toppings:
  • Greek yogurt, syrup, fruit

The Steps For Preparing This Healthy Snacks Include:

  1. Heat up the waffle iron.
  2. In a blender, blend all ingredients until a smooth consistency (typically takes 2 minutes).
  3. Pour batter into the waffle iron to fill completely (but not overfill); repeat for the remainder of the mixture (typically about 4 waffles).
  4. Close waffle iron and cook until waffles are slightly browned and cooked through (typically about 5 minutes).
  5. Optional: Top with Greek yogurt, syrup, or fruit.

Lemon Cheese Protein Bars

This food can be taken as breakfast or a dessert, depending on how you love it, it contains a lot of nutrients to power up your day and acts as a dessert between meals.

These bars are a leisurely grab-and-go breakfast which contains 12g of carbs per serving. They also provide 10g of protein and 4.5g fat to help keep you full and satisfied during a busy morning.

Calories: 120; total fat: 4.5g; saturated fat: 2g; protein: 10g; carbohydrates: 12g; sugar: 3g; fiber: 1g; cholesterol: 12mg; sodium: 120mg.

It takes a preparation time of 40 minutes and cooking time of 10 minutes.

The ingredients for this protein-rich bar includes:

  • 1 cup nonfat Greek yogurt
  • 1 cup reduced-fat cottage cheese
  • 1/2 cup reduced-fat cream cheese
  • 1 cup oats (old-fashioned or instant)
  • 1 cup sugar-free maple syrup
  • 2 egg whites
  • 1 lemon, juiced and zested
  • 1 tsp vanilla extract
  • Poppy seeds (optional)

5 Steps For Preparing The Lemon Cheese Protein Bar To Start Your Day Or As Dessert

  1. Preheat the oven to 325°.
  2. Add all ingredients to a blender or food processor, and blend until smooth. Adjust sweetness to taste. The batter will be quite sweet on its own, but the sweetness mellows out after baking.
  3. Line a 9×13″ pan with parchment paper, and pour batter into the pan. Sprinkle with poppy seeds, if using.
  4. Bake 40 minutes or until top has almost set.
  5. Allow to cool completely at room temperature then place in refrigerator a minimum of 2 hours to allow the bars to full set. Slice into 16 pieces, and serve.

Cottage Cheese and Quinoa Cake

Cheese is a conventional food because of its high protein content, especially if you eat the low-fat type.

This 5 minutes breakfast is not only simple but also low in carbs with 6g per serving. Enjoy two to three cakes for breakfast, or just two for a snack.

Calories: 60; total fat: 1.5g; saturated fat: 0g; protein: 4g; carbohydrates: 6g; sugar: 2g; fiber: 1g; cholesterol: 5mg; sodium: 230mg.

It is faster to prepare and takes a cooking time of 5 minutes.

The ingredients for this food includes:

  • 4 gluten-free square thin cakes such as quinoa, corn, or brown rice
  • 4 Tbsp guacamole
  • ½ cup low-fat cottage cheese
  • 4 cherry tomatoes, sliced
  • Optional toppings:
  • Red pepper flakes, black pepper, or Sriracha

4 Steps For Preparing Cottage Cheese and Quinoa Cakes

  1. Spread 1 Tbsp guacamole on each flat cake.
  2. Add 2 Tbsp cottage cheese to each of the 4
  3. Top with sliced tomatoes.
  4. Sprinkle with red pepper flakes or a bit of Sriracha if you like it spicy.

Another healthy meal frequently eaten by people to look good and fit is

Shakshuka With Zucchini and Feta

This is a type of food that can be eaten as dinner, a side salad, snacks or breakfast. It is very rich in protein and good for building lean muscle mass.

This middle-eastern version of “eggs in purgatory” combines eggs, vegetables, and tomato sauce with about 15g of carbs per serving. When purchasing tomato sauce, compare labels and choose the variety with the least added sugar.

Calories: 172; total fat: 8g; saturated fat: 3g; protein: 12g; carbohydrates: 15g; sugar: 10g; fiber: 5g; cholesterol: 194mg; sodium: 974mg.

It takes a preparation time of 15 minutes and cooking time of 20 minutes.

The ingredients for this tasty shakshuka with zucchini are:

  • Small onion, finely sliced
  • 2 zucchini, diced
  • 1 orange bell pepper, diced
  • 2 cloves garlic, finely minced
  • 2 cups tomato pasta sauce
  • 1 cup baby spinach leaves
  • 1 tsp cumin
  • 1 tsp sweet paprika
  • ⅛ tsp cayenne
  • 4 eggs
  • Salt and pepper, to taste

For The Garnish:

  • ¼ cup feta cheese, crumbled
  • Pinch of Za’atar

5 Steps For Preparing Shakshuka With Zucchini

  1. Preheat oven to 375°.
  2. Heat the oil in a medium cast iron skillet over medium heat. Add the onion, and cook until softened and slightly browned. Add the zucchini and bell pepper, and stir until they develop a bit of color. Then add in the garlic, and sauté for an extra 30 seconds until fragrant.
  3. Add the tomato sauce, spinach, cumin, paprika, and cayenne, and stir until combined. Season with a pinch each of salt and pepper, then create 4 wells in the mixture.
  4. Crack the eggs into the wells, and transfer the pan to the oven. Bake for 7 minutes or until the egg whites are cooked through, but the yolks remain slightly runny.
  5. Garnish with feta cheese and za’atar, and serve with crusty bread

5 Steps For Preparing Shakshuka With Zucchini

Roasted Garlic and Tomato Source

Garlic and tomatoes are well known for their nutrient and vitamin sources; They supply the fundamental and vital nutrients needed by the body.

Quiches are an easy way to get in protein, vegetables, and dairy, all of which contain vital nutrients to help keep your body fit. As this recipe serves eight, you can cook a batch and freeze half for later. Freeze individually so you can defrost one or two in minutes either in the oven or microwave.

Calories: 122; total fat: 9g; saturated fat: 4g; protein: 9g; carbohydrates: 2g; sugar: 1g; fiber: 0g; cholesterol: 154mg; sodium: 310mg.

It takes a preparation time of 20 minutes and cooking time of 15 minutes.

The ingredients for preparing roasted garlic and tomato source includes:

  • 1 cup cherry or grape tomatoes, sliced into circles
  • Olive oil and nonstick cooking spray
  • 6 eggs
  • 1 cup cashew milk
  • 1 Tbsp of mashed roasted garlic, from one full head of garlic
  • 1 cup shredded cheddar cheese (I like Cabot Alpine Cheddar)
  • 1 Tbsp fresh, minced basil
  • ½ tsp sea salt
  • ½ tsp fresh ground pepper

8 Steps To Preparing Roasted Garlic and Tomatoes

  1. To prepare the roasted tomatoes: Preheat oven to 400°. Line a baking sheet with parchment paper, and spray with nonstick cooking spray. Lay tomato circles on a baking sheet in a single layer. Spritz with olive oil. Bake for 10 minutes. Remove from oven, and let cool. Chop tomatoes into small pieces, reserving about a dozen circles for garnishing the top of the quiches.
  2. Lower oven temperature to 350°. Generously spray a muffin tin with nonstick spray or line with foil muffin cups.
  3. In a large mixing bowl, whisk the eggs for about 2 minutes, until frothy. Slowly pour in milk while continuing to whisk. Then whisk in 1 Tbsp roasted garlic.
  4. Fold into eggs, one at a time, tomatoes, cheese, basil, and salt and pepper.
  5. Pour egg mixture into prepared muffin tins to fill each hole about 90% full. Gently place one tomato round on top of each quiche.
  6. Bake in oven for 25 minutes, until centers are fully set.
  7. Remove from oven and allow to cool in pan for 10 minutes. Use a knife around the edges of each quiche to loosen it. Then use a thin, flexible spatula to help remove each one from the pan.
  8. Serve immediately, or allow to cool completely, and store in the refrigerator for up to 3 days.

The type of food we eat affects our metabolism, which is a critical factor in deciding how we look. A fast metabolism indicates that foods and nutrients are digested and absorbed faster, which is good for the body. The two most important factors in having a good physique are proper training routine and a proper diet. Eating healthy foods can become boring if there is no flexibility in the varieties of food consumed. The best way to get the best out of any diet is to make it a healthier version of itself. You can make any snacks more robust, instead of avoiding or eliminating them. If you have any unusual reaction after participating in any diet, consult your doctor.


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Stanner, S. (2012). Is a high-carb diet ‘poison’ to diabetics?. Nutrition Bulletin, 37(4), pp.350-354.

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By Biotechnology on Incline