Nailing midlife nutrition: banging protein pancake recipe

Fact: women in midlife and/or perimenopause (for the sake of this blog, we're saying that's probably over 35, and almost certainly over 40) need a metric f*cktonne of protein in their diet to stay ahead of the muscle degeneration and hormone rollercoaster that awaits us all in perimenopause. Thanks, biology.

Luckily, FitBtch is here to help you nail those nutritional needs. Our Nutrition Hub is rammed with recipes aimed at just that – eating enough protein.

Most midlife women need around 120g protein a day. This might vary according to your fitness goals, but it's a really great rule of thumb. This should be spread over three meals and snacks so you're not putting all your (protein) eggs in one (meal) basket. If you're a time-poor mum in particular, dinner has enough on its plate (literal and metaphorical) to be carrying all your nutritional needs.

One of the questions we get asked the most is: 'How can I get more protein into my breakfast?'

Presenting our simple and bloody delicious protein-filled oat pancakes. These could not be any easier or quicker to make.

FitBtch's Protein-tastic Pancakes

Serves 4

You need:

Blender

Frying pan

Gob to shovel it into

Nutrition info:

Serves 4 as mentioned above, but adjust if you're a greedy bint! NB these are approximate and will change if you use different milk etc.

Calories – 251

Fat – 6.9g

Carbs – 36.8g

Protein – 13.2g

Ingredients:

30g/approx two tablespoons protein powder

(Vic uses Free Soul but you can use any good quality protein powder of your choice)

150g oats

One banana

Two eggs

250ml almond milk

Method:

1. Dump everything into a blender, press button.

2. Heat frying pan to medium with small amount of oil of your choice.

3. Cook until you see small bubbles on the surface, then flip.

4. Serve topped with berries, Greek yoghurt for an extra dollop of protein boost (approx 1g per tablespoon depending on type), anything you like tbh. May we recommend the holy substance that is Powdered Peanut Butter (as seen in the image above) – just mix with a splash of water and jizz, er, drizzle on top.

Next, go about your day, smug in the knowledge that you're a good way towards nailing your daily protein intake.

For more recipes for breakfast, lunch, dinner AND snacks, shopping lists, tips and sh*teloads more, check out our Nutrition Hub, which can be bought as a standalone package, or comes included in our FitBtch membership, which starts from just under £15 per month.