January 29, 2017

Meal Prep Sunday #2 – Omelettes & Pancakes

by ironparadisefitness

Omelettes and pancakes are common place in lots of meal plans these days.  The omelette is a breakfast staple, while pancakes are seen as that little treat for all your hard work.  But let’s look at breathing new life into these standard dishes.

In this week’s instalment of my ‘Meal Prep Sunday’ blog series, we’re taking on some popular dishes for bodybuilders and fitness types all over the world.

Egg-based breakfasts have been part of my own meal plans since I saw Rocky drinking his way through a glass of raw eggs before a cold run through the streets og Philadelphia.  I confess that I even stuck to that regime for a period of time in the early days of my training.  At the time, I was convinced the process of eating the eggs raw would mean I’d get so much more of the nutritional benefit.  And for that I was willing to make every morning meal a complete misery.

I’m happy to say that my own diet (and cooking skills) have moved on significantly since those early days.  Although the work ethic remains the same.  I still love my eggs in the morning.  That high protein is a great way to start the day.  It’s especially good when on a cut as it gives you that fuller feeling for longer.

As for those pancakes, they’re often tagged with the label of being a ‘cheat meal’.  Something you can only have when you stray off your diet in some sort of uncontrollable fashion.  I’m sure you’ve seen the pictures of bodybuilders with a stack of pancakes a foot high, with lashings of syrup, ice cream and fruit drenched all over them.

But proper control of your macros means they don’t always have to be associated with an uncontrolled binge or splurge.  And with today’s recipe, I’ll show you a great tasting alternative pancake recipe that you should pretty easy to fit in your macros, so that means you can enjoy them or more than just one day of the week.

With all Iron Paradise Fitness meal plans, I focus on creating a nutrition plan that you’ll love.  I don’t want you to feel like it’s something restrictive.  Your plan needs to be something that you look forward to on a daily basis and also allow you the flexibility to chop and change foods as and when the mood takes you.

I’m sure you’ll love these dishes, so get cooking and be sure to let me know what you think.

Let’s get cooking…

Leek and Mushroom Omelette

Leek and Mushroom Omelette by Iron Paradise Fitness

Recipe makes 2 servings

Nutritional values per serving

MACROS: Protein = 18g, Carbs = 8g, Fat = 20g


Prep Time: 5 mins

Cook Time: 10 mins



  • 1 tsp. coconut oil
  • ½ cup (45g) leek, chopped (green part only)
  • 1 tsp. dried thyme
  • 2 cups mushrooms (150g), sliced
  • 6 eggs



Heat the oil in the frying pan and fry the leeks and thyme for about 3 min, on medium heat.

Meanwhile, slice the mushrooms and cook with the leeks for another 5 minutes. Season with salt and pepper.

Beat the eggs and pour over the vegetables. Put the lid on the pan and leave for about 10 min. until cooked.

Cut the omelette into quarters and serve garnished with fresh herbs (optional).


Buckwheat and Banana Pancakes

Buckwheat and Banana Pancakes by Iron Paradise Fitness

Recipe makes 12 pancakes.  Macros based on a serving of 3 pancakes

Nutritional values per serving

MACROS: Protein = 5g, Carbs = 36g, Fat = 11g


Prep Time: 5 mins

Cook Time: 15 mins



  • 1 cup (130g) buckwheat flour
  • 1 tsp. baking powder
  • pinch salt
  • 1 1/2 cup (350ml) coconut milk
  • 1 tsp. vanilla paste
  • 2 medium bananas, sliced
  • 2 tbsp. coconut oil
  • toppings of choice



Mix all the dry ingredients together in a large bowl. Then add the milk and vanilla paste and mix well until a smooth mixture has formed. If necessary add extra milk or water.

Heat half a tbsp. of coconut oil in a non-stick pan and add the pancake mixture with a tablespoon (about 2 1/2 for one pancake). Cook for about 1 minute and then layer 3-4 banana slices on top of each pancake. Cook for another 1-2 min until the bottom has set and bubbles start to appear on the surface.

At this point flip the pancakes over and cook for another 1-2 min. Repeat this with the remaining pancake mixture.

Top pancakes with your favourite toppings. Walnuts, cinnamon and maple syrup work great with these pancakes.


There you have it.  A twist on an old staple and a twist on a cheat meal favourite.  These are some awesome recipes that I’m sure you’ll love.  And they’re so tasty that your family can enjoy them too.

You can also create more variations on these dishes to weave them into your macros a bit more.  For example, you could make the omelette with egg whites to reduce the fat content.  You could add some zero calorie syrup to the pancakes for added flavour, without affecting your macros.  These dishes are truly versatile as well as delicious.

As usual, I’d love to see your own creations after you’ve given the recipes a try.  Tag me in your photos on Facebook and Instagram.  The best photo will get a 10% discount off a personalised training programme and one day meal plan.  

Get cooking and GET CREATIVE with those pics!

Make sure you subscribe to the blog by putting your name and email address in the box below.  That way you can be kept right up to date when new recipes and other blogs get posted.  You’ll also be on the mailing list for exclusive offers on my coaching programmes.

To find out more about Iron Paradise Fitness and my coaching programme head over to www.ironparadisefitness/onlinecoaching and if you have any questions, then feel free to shoot me an email at simon@ironparadisefitness.com

I’m always happy to answer any questions you have about all things fitness, so don’t be shy.

Enjoy your meal prep and enjoy the recipes.

Simon – Iron Paradise Fitness

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