Alternate Day Pancakes


by SaraSolomon - April 10th, 2015

Pancakes every day! Huh? How? What? Keep reading!

If you follow my approach to Alternate Day Fasting, that means you fast for 36 hours on alternating days. The good news is that you don't have to eat zero calories during these 36 hours (which are referred to by Dr. Johnson as "Down Days"). After 20 hours have elapsed, you can eat Not everyone wants to eat chicken on their "Down Days". So here is a low calorie, low carb, low fat option for people with a sweet tooth! It uses 2 lean protein sources: egg whites and BSN ISOBURN Fat-burning Protein Powder Matrix.

This recipe is FLUFFY & DELICIOUS! I used it again on my "Up Day", except I added dark chocolate chips! YUM!

Nutritional Facts

Serving Size: 1 Down Day Pancake

Calories: 120

Protein: 24 grams

Carbs: 2.5 grams

Fat: 1 gram

Serving Size: 1 Up Day Pancake (with chocolate chips)

Calories: 150

Protein: 24.3 grams

Carbs: 4.8 grams

Fat: 3 grams

Serving Size: 1 Up Day Butterscotch Pudding Pancakes

Calories: 310

Protein: 32.1 grams

Carbs: 30.3 grams

Fat: 5.6 grams

Cooking Instructions


  • 1/2 scoop of BSN ISOBURN Whey in Vanilla Ice Cream

  • 1/2 cup of egg whites

  • 2 giant globs (~3 TBSP) of Walden Farms Marshmallow Dip (Calorie Free/Sugar Free).

  • If it's your "Up Day", then add 1 tsp >70% Chocolate Chips.

  • A drizzle of Walden Farms Calorie Free Pancake Syrup.

Ingredients For The Butterscotch Pudding Pancakes:

  • Use the same recipe plus...

  • 1 package of Sugar Free Jell-O Instant Pudding (butterscotch)

  • 1 cup of unsweetened almond milk.

Directions For Down Day/Up Day Pancakes:

  1. Blend the following in a Magic Bullet to create the pancake batter.

  2. Place the batter onto a non-stick skillet over medium heat (or use non-stick cooking spray).

  3. Flip the pancake (with a big spatula) after a few minutes (when you can see the bottom has turned golden brown).

  4. Cook the opposite side for a few minutes until it also turns golden brown.

    o If it's your "Up Day", then add 1 tsp >70% Chocolate Chips.

    o If it's your "Down Day", then immediately skip to step 5.

  5. Plate the pancake and drizzle with Walden Farms Calorie Free Pancake Syrup!

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Directions For Butterscotch Pudding Pancakes:

  1. Use the same recipe plus...

  2. Blend 1 package of Sugar Free Jell-O Instant Pudding (butterscotch) with 1 cup of unsweetened almond milk in a clean Magic Bullet.

  3. Set aside 1/2 of the portion for the pancake topping.

  4. Then add the same ingredients into the Magic Bullet for the pancake batter, except use 3/4 cups of egg whites.
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