COCONUT CASHEW PANCAKES

1/4 cup rolled quick oats
1/4 cup vanilla whey (or your choice of protein powder)
1/4 cup coconut  flour
1/4 cup cashews
2 tbsp. cottage cheese
2 egg whites
1/2 cup flour

I cook these in a fairly hot pan with a dab of coconut oil and this makes 2 cakes.  Perfect for us gals, but you guys can double up!
Throw it all in the blender for a quick mix.
I top these with blue berries and a touch (just a touch)  of pure maple syrup.         Great pre work out meal!!!!!

Ladies!!!   Get at least 80 grams of protein per day.

You know the basic math: The more muscle you have, the more calories you burn, even at rest. Protein puts your body into muscle building high gear, especially key for when you pull back on calories.  In a recent study, dieters who cut calories over a month without bumping up their protein lost 7 pounds-but 58 % of that was muscle!  Meanwhile, those who doubled their protein lost the same amount of weight with only a third of it coming from muscle. Ultimately a loss of muscle slows down metabolism.  Women tend to down most of their protein at dinner, too much to process at one time.  Spread it out through your day!