Healthy Pancakes/Crepes/Waffles

By: Ron L.

1-2 whole eggs
5 egg whites
1 Tbsp cream (optional)
3 scoops vanilla UMP
6-8 oz. water (vary water to consistency you want)

Blend all ingredients together in a blender. Spray a non-stick skillet with cooking spray and heat to medium heat. Pour the mixture into your skillet and cook as you would thin pancakes – one crepe at a time. Serve as is or with no sugar added jelly or preserves or no sugar added syrup. 

Makes 4-6 crepes. (Approximately 75 grams protein, 15 grams carbohydrate, 15 grams fat)

Note: You can refrigerate unused portion or store in a cooler and eat as a snack anytime. This is Sandy and Roger’s favorite recipe.

Protein Pancake #1
By: Megyn

 ½ cup egg whites
1 whole egg
1 scoop vanilla UMP
Additional vanilla to taste
Cinnamon to taste

I add a little water sometimes too.  Cook over low to medium heat with non-stick spray.  Top with sugar free syrup.

Protein Pancakes #2
By: Large Mammal

1 large egg + 3 egg whites
3 scoops UMP
½ cup oats

Mix ingredients.  Cook in a pan at low heat until little bubbles appear and pancakes start to brown.  Flip and wait a minute or so, and bam! Perfect pancakes! I add Splenda and maple extract for syrup.

Cottage Cheese Protein Pancakes
By: Mussy & Tammy Patnode

 4 egg whites
½ cup fat free cottage cheese
2 scoops UMP or MP (or 1 of each)
½ cup oats

Mix all ingredients in a blender until really smooth, like cake batter.  Cook in a skillet. 

UMP Cheese Blintz Crepes
By: Rachel

For Crepe
10 egg whites
2 yolks (optional)
1 tsp vanilla extract
2 Tbsp butter spray
1 tsp salt
½ pk fat free, sugar free white chocolate pudding mix (optional)
2-2 ½ cups water (start with 2 cups and add more at the very end if needed)
10 scoops UMP vanilla

For Filling
6 oz. nonfat cottage cheese
5 oz. nonfat or low fat cream cheese (softened)
1 tsp vanilla extract
1 jar sugar free jelly or preserves or your choice

Crepe: In a bowl mix the eggs, water, 1 tsp vanilla, butter spray, salt and pudding. Then mix in the UMP slowly until it is combined well. In a 7-inch non-stick pan sprayed with cooking spray, heat the pan over moderately high heat.  Fill a ½ cup almost to the top with the batter, and off the heat pour the batter into the skillet. Tilt and rotate the skillet quickly so that the batter covers the bottom in a thin layer and return any excess batter to the bowl. Return the skillet to the heat, cook the crepe until lightly brown, loosening the edges with a spatula as they cook.  Repeat with the remaining batter.

Make the filling: In a bowl mix the cream cheese, cottage cheese and 1 tsp vanilla until the filling is combined well. Spoon 1 ½ – 2 Tbsp of the filling and 1 tsp jelly onto the middle of the crepe.  Fold up the bottom and then the two sides to enclose the filling – or just roll crepe with ends open. Serve with 2 Tbsp whipped topping and berries.

Serve at room temperature – or cold. Makes 14 blintzes.
Serving Size: 1 Blintz
Calories: 136, Protein: 18 grams, Carbs: 5 grams, Sugar: 2 grams, Fat: 4 grams

Belgian Bodymuscle Waffles
By: Rick & Julie Lohre

½ cup servings egg substitute
2 ½ scoops UMP (vanilla is best)
¾ scoop baking mix (we use generic brand pancake/biscuit mix)

Mix ingredients with water to a batter consistency. Place in waffle maker for 2-4 minutes. The longer you cook them, the more they taste like Belgian waffles. If you like them fluffier leave them in less time.  If you don’t have a waffle maker, make pancakes. They are awesome too!
Top with no cal/Splenda sweetened syrup and spray butter.

UMP Chocolate Almond Butter Banana Pancake
By: Howie

1 egg
½ banana
1 scoop UMP chocolate

½ cup oatmeal

1 Tbsp almond butter
(optional) 3-4 chopped macadamia nuts

Mix ingredients and make a pancake batter and cook in a skillet.  

Almond Butter Pancakes
By: jbeanie

4 egg whites
1 scoop UMP vanilla
1 pkt Splenda
1 Tbsp almond butter (I like raw, unsalted, crunchy)
Cinnamon to taste

Mix up all ingredients and pour into pan.  So good you don’t even need anything on them.  I make mine the night before and eat them cold in the morning on the way to work.

Muscle Provider Protein Pancakes
By: DCandy

4 egg whites, 2 whole eggs
1 scoop Muscle Provider vanilla
half cup oatmeal
1 tsp baking powder
3-4 packets Splenda
3-4 strawberries (optional)
Makes great pancakes, waffles, or even muffin batter.

Pudding Protein Pancakes
By: Shorty

6 egg whites

½ cup of oats

1 scoop UMP or MP

½ package of sugar free Jell-O mix (I used strawberry banana)

Mix all ingredients together in a blender and let sit for an hour in the fridge. The mixture turns out to be like pancake batter.  Cook in a skillet just like pancakes.

Whole Wheat Protein Pancakes
By: Sly One

1 whole egg
1 Tbsp olive oil
1 tsp vanilla extract
2 scoops UMP
1 Tbsp whole wheat pancake mix

Mix all ingredients, add water to make a batter consistency.  Cook in a skillet like pancakes.  Top with a Tbsp of sugar free strawberry jam and whipped cream if you would like.

These are great in afternoon as well. I store in the fridge for my 4th meal of the day, spread Cool Whip on them and roll them up like burrito. This recipe makes about 3 medium size pancakes.

340 cals; 17 carbs; 41 protein; 14 fat

Buckwheat Protein Pancakes

By: Dawn Gould

½ cup buckwheat hot cereal

½ cup egg whites

Vanilla, cinnamon and Splenda to taste

2 Tbsp ground flax meal

1 scoop UMP vanilla


Soak buckwheat in egg whites (I usually do this overnight).  Add vanilla and cinnamon to taste. Stir in flax meal.  Add UMP and then water until at desired consistency.  Cook on griddle or in a skillet as you would your pancakes.

Protein Pancakes/Muffins/Bread
By: Gandydancer and jill

In a blender, place 12 egg whites, three scoops of UMP or Muscle Provider, and Splenda to taste. Blend until smooth.  Then add one cup of fat free cottage cheese and continue blending.  Add about 1 cup water and blend again.  Pour into a bowl containing 2 ½ cups of oatmeal and stir well. 

 For muffins, bake at 325 degrees for 28-30 minutes. For best results, use a flexible rubber muffin pans sprayed with Pam. This recipe makes great pancakes as well. You can add raisins, nuts, etc. to the mix if you wish.  I didn’t have a rubber muffin pan so I used a small rubber cake pan and sliced into 6 huge squares.  This makes a great portable food for bodybuilders.

Here is the breakdown per bar: (makes 6)
185 calories
16grams carbs
22.2grams protein
3.4grams fat

Muscle Provider Waffles
By: tmhunt5

1 cup egg whites
1 scoop Muscle Provider vanilla
½ cup oats
¼ tsp nutmeg
1 tsp baking soda
2 strawberries
3 walnuts

Put all ingredients in a blender on high for about a minute.  On my waffle maker I can make 2 at a time and it takes exactly 3 ½ minutes to make perfect fluffy waffles. Top with a little Splenda.  I usually make a double batch, stick extras in fridge and put in toaster next day for breakfast. This recipe makes about 6 waffles.

UMP & Kashi Cereal
By: Heavy pull

10 oz. of milk
1 scoop of UMP
1 cup Kashi GoLean Crunch

Just make an UMP shake with 10 oz. milk and 1 scoop UMP. Then pour over Kashi cereal.

This is a quick, delicious, protein packed meal you can take with you on the road or eat at home anytime.  It will give you plenty of dietary fiber, low glycemic carbs from the cereal and 39+ grams of high quality protein. Sometimes I even add 6 oz. of cold coffee to the mix for a pick me up.

Prepare to compete again. Find two more shows to do.

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