You get recipes, healthy foods, and workout tips. You know you shouldn’t be eating maple syrup or pancakes, but what do you eat if you are really craving it on a Sunday morning? There are some great suggestions for substitutions below so you can still satisfy some cravings and be healthy at the same time!

  1. Protein Pancakes. You have probably heard of these, but maybe never tried it. Because it is sometimes difficult to figure them out we have included a recipe. By substituting protein powder for traditional Bisquick you have the benefit of making your meal protein-packed and without the empty carbohydrates.
  2. Agave Syrup. If you can’t handle just topping your protein pancakes with fruit, try agave syrup instead of maple syrup. Agave syrup contains only 19 calories per ounce versus maple syrup’s 73. Agave can also replace sugar in your tea. Agave is a great sweetener because it is all natural and lower glycemic, which won’t cause your insulin levels to spike.
  3. Chicken Breast instead of deli meat. Are you a sandwich hound?  Try grilling chicken breasts for your sandwiches instead of using deli meat. This will give you more nutritional value for your meal and cut back on the sodium. Less sodium means you will retain less water and it is also better for cholesterol!
  4. Fruit as dessert. It is common to want something sweet to end your meal. Stay away from the ice cream, instead cut a bowl of berries and top it with cool whip. Fruit contains sugar too, so this will often cut the craving for sweets very nicely!
  5. Fizzy beverages. Sure, diet soda doesn’t have calories, but it is packed with chemicals. It just isn’t healthy. If you are craving something fizzy, try Pellegrino with a squeeze of lemon. It is refreshing and has zero calories while not using splenda or aspartame.
  6. Spaghetti Squash. Sometimes the craving for spaghetti is just too powerful. Try using spaghetti squash with fresh tomatoes and olive oil instead! You can boil the squash and use the fork to make it into strands (like spaghetti). It tastes awesome and doesn’t contain all ‘bad’ things that refined carbohydrates do. Recipe also included.

Healthy Recipes for Protein Pancakes and Spaghetti Squash

Protein Pancakes:

1 cup of oatmeal
1 cup of fat free cottage cheese
1 cup of egg whites
1-2 scoops of protein powder
Optional: fruit and berries

-In a blender place the oatmeal, fat free cottage cheese, egg whites, and protein powder. Add fruit such as blueberries if desired.

-Blend until creamy and looks like a batter. If too thick then add water or fat free milk and blend again.

-On a heated griddle or non-stick pan, pour batter & cook on each side 4-6 minutes.

Spaghetti Squash:

1 spaghetti squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 clove garlic, minced
1 1/2 cups chopped tomatoes
3/4 cup crumbled feta cheese
3 tablespoons sliced black olives
2 tablespoons chopped fresh basil


-Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet.

-Place spaghetti squash cut sides down on the prepared baking sheet, and bake 30 minutes in the preheated oven, or until a sharp knife can be inserted with only a little resistance. Remove squash from oven, and set aside to cool enough to be easily handled.

-Meanwhile, heat oil in a skillet over medium heat. Saute onion in oil until tender. Add garlic, and saute for 2 to 3 minutes. Stir in the tomatoes, and cook only until tomatoes are warm.

-Use a large spoon to scoop the stringy pulp from the squash, and place in a medium bowl. Toss with the sauteed vegetables, feta cheese, olives, and basil. Serve warm.