Gain or Lose Weight With Oatmeal Pancakes | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Gain or Lose Weight With Oatmeal Pancakes

May 7, 2013 | Tammy Kovaluk

Must See Nutrition Videos

Wrestlers aren't the only athletes who need to gain or lose weight. Football players fluctuate between weight classes as well. In the off-season, some need to put on mass to transition to a new position, while others need to lean up to get quicker. (See Ask the Experts: How Can I Gain Weight?)

Whether the goal is weight gain or weight loss, it needs to be accomplished in a the healthy way, not by pounding back cheeseburgers to pack on pounds or skipping meals to melt them away.

The following healthy recipes for oatmeal pancakes can help you go in either direction. Oatmeal pancakes are perfect for a quick breakfast or a snack, instead of junk food or carrot sticks. I often double the recipe and make a bigger batch to freeze them. The first variation is for weight gainers, the second for those who want to lean down. (See also Healthy Snacks for Weight Gain or Pack a Snack.)

Oatmeal Pancakes (For Weight Gain)

Ingredients

  • 1 ripe banana
  • 1/2 cup oatmeal
  • 4 egg whites + 2 whole eggs
  • 4 ounces natural, unsweetened applesauce
  • 2 tbsp. nut butter
  • Cinnamon (optional)

Directions

  • In blender (or bowl), mix all ingredients until batter is of a smooth consistency.
  • Cook in pan or on griddle until bubbles form on top.
  • Flip to other side and cook for an additional minute.
  • Makes two servings of approximately 6 small pancakes.

Nutritional Information

  • Calories per serving: 508
  • Protein: 44.5g
  • Carbs: 47.8g
  • Fat: 16.4 g

Tip: For extra calories, serve with peanut butter and/or honey.

Oatmeal Pancakes (For Weight Loss)

Ingredients

  • 6 egg whites
  • 1 cup oats
  • 1 ripe banana
  • Cinnamon (optional)

Directions

  • In blender (or bowl), mix all ingredients approximately three minutes, or until batter is smooth.
  • Preheat griddle to medium-high heat.
  • Ladle four scoops of batter onto the griddle.
  • When bubbles appear on top, flip to other side for one minute.
  • Makes two servings of approximately four pancakes.

Nutritional Information

  • Calories per serving: 264
  • Protein: 18g
  • Carbs: 22g
  • Fat: 3g

Tip: These are quite low in calories and fat. I recommend serving them with approximately one tablespoon of peanut or nut butter to provide all the macronutrients (carbs, protein, fat). Or make them using four egg whites and two whole eggs.

Tammy Kovaluk
- Tammy Kovaluk is the owner of Kovaluk Sports Conditioning (Victoria, B.C.), where she specializes in athletic development for prospective athletes to "step out of the...
Tammy Kovaluk
- Tammy Kovaluk is the owner of Kovaluk Sports Conditioning (Victoria, B.C.), where she specializes in athletic development for prospective athletes to "step out of the...
More Cool Stuff You'll Like

Grant Hill

7 Healthiest Fast Food Breakfast Options

Fuel for Success: Add Protein to Your Breakfast

Gain or Lose Weight With Oatmeal Pancakes

Kait's Meal of the Month: Overnight Oats

Pro Plates: Breakfast

Amp Up Breakfast With a Great Egg White Omelet Recipe

Top 5 Fast-Food Breakfasts to Boost Performance

Lose Weight By Eating a High Protein Breakfast

Why Eggs Really Are Incredible (Yolks and All)

A Fast and Healthy Breakfast

The Surprising Health Benefits of Maple Syrup

Brain Food

Wake Up With an Apple

Will an Empty Stomach Affect Your Performance?

How to Create the Breakfast of Champion Athletes

8 High-Protein Breakfast Ideas

5 Savory Breakfast Ideas for Athletes

Athletes Eat Oatmeal for Breakfast

Post-Workout Breakfast Muscle-Building Shakes

Boost Energy With Breakfast

Foods to Fuel Your Early Morning Workout

"Break the Fast" With a Healthy Burrito Breakfast

10 Athlete-Approved, High-Protein Healthy Cereals

5 High-Protein Breakfasts for Athletes

Made-to-Order Restaurant Eating: Hold the Fat

Cure Breakfast Boredom With 3 Simple Healthy 'Boosts'

Breakfast Before Bed

No Excuse to Skip Breakfast With These EZ Recipes

Pick Out a Healthy Cereal

High-Protein Breakfast Ideas for Vegetarians

Muscle-Building Protein

Fuel Up With Blueberry Banana Pancakes

6 Ways to Power Up Your Oatmeal

'Ultimate Oatmeal' Recipe For Runners

6 Delicious and Healthy Overnight Oatmeal Recipes

5 Ways to Fuel Your Early Morning Workout