“This recipe is a good choice for people with diabetes or anyone on an anti-inflammatory diet,” Poulson says. These pancakes are packed with protein from cottage cheese and egg whites, while the oats add soluble fiber, “which is great for heart health and keeping blood sugar levels stable,” Poulson says. To make the pancakes sweet, add the optional stevia. Pair it with some fruit for a full breakfast.
Nutrition per serving (1–2 large pancakes or 3–4 small pancakes; serves 1): 205 calories, 1.5g total fat (0.2g saturated fat), 24.5g protein, 19g carbohydrates, 2g fiber, 5.5g sugar, 580mg sodium
This simple oatmeal recipe calls for just four whole-food ingredients: water, bananas, rolled oats, and cinnamon. To add flavor, top the oatmeal with nut butter, chopped nuts or seeds, fresh fruit, more spices, granola, or pure maple syrup.
Nutrition per serving (serves 4): 246 calories, 1g total fat (1g saturated fat), 8g protein, 46g carbohydrates, 7g fiber, 9g sugar, 1mg sodium