sugar-free one minute 4 ingredient pancake snack

by purelytwins



Monday workout — Zwow #55 6-pack Abs workout from our girl Zuzana!

Plus did our 5 minute #plankworkout as a warm-up! More ab burn for sure 🙂

Loved that ab routine and feeling strong in the core department –>feel like our abs are slowly starting to grow and get more defined.

ZWOW six pack abs

Zuzana will always be someone that helps us reach our goals! She always motivates us and makes us believe we can do it.

AND YOU CAN TOO!! Each day is one day closer to reaching your goals! Keep going.



Lori’s Monday highlights:

After my morning workout it was time for water and morning pills and fermented cod liver oil.


First up was a basic carrot, fennel, romaine, cucumber juice.


After my juice it was time for my runny yolks. Sauted some mixed greens along with my 2 eggs and coconut oil. Never gets old.


While I ate my breakfast I made up Jax’s breakfast. Trying out the Zeal flavored raw dog food from the Honest Kitchen. Super easy to make, just dump the bag into a bowl and mix with water. Let sit for 5 minutes (which Jax was super anxious for his meal as he could already smell it).


I mixed some of the mixture with his regular grain-free dry dog food. He licked that bowl super clean!! I think he liked it 😉


Next was some coffee talk with the sis.


Lunch was turnips, brussel sprouts and my last bit of liver meatballs. Topped with dried dulse flakes and coconut oil.  I remembered to take a digestive enzyme before this meal. Yesterday I finally went to the store and got some HCL pills to take before hearty meat-based meals to see if that helps with digestion as Michelle is liking them.


Mid-afternoon peppermint tea as I studied my personal trainer notes.


Along with my peppermint tea I enjoyed a perfect fit protein chia egg cake. Basically just like all the other quick egg cakes or pancakes Michelle and I make frequently. I did 1 whole egg, 1 tbsp coconut oil, 1/2 tbsp chia seeds and 2 tbsp perfect fit brown rice protein powder.


Dinner was mixed greens, with zucchini, parsnips,and a can of tuna. Topped with a olive oil and some coconut oil.  Delicious.


Dessert was a new recipe we are working on.

Lori’s recap:

I was successful and had a good bowel movement in the morning. I had great energy all day long with no gas or bloating. No stomach issues. Still got a little headache feeling real late in the day. I did have 1 cup bone broth with my lunch along with 9 cups of water. I took my pre-dinner pills including the HCL pill. I took just one to start. I felt fine afterwards.  My face is still doing really well!!! My back again is still the same, not really changing much (which is frustrating).

Michelle’s Monday Recap:

Monday Eats

After a great workout I had my morning supplements and breakfast – juice and egg green scramble with coconut oil.

Lunch was brussel sprouts and beef liver meatballs with coconut oil. And I had a cup of bone broth with sea salt.

Afternoon snack was sugar-free 4 ingredient pancake (recipe below) and a cup of peppermint tea.

Dinner was cooked kale, grilled zucchini and fish from the night before. LOVE leftovers!

perfect fit sugar free pancake

I loved my afternoon snack! Lori and I both love our Perfect Fitprotein and are happy our bodies do too!

Sugar-free protein pancake snack
Recipe Type: snack
Author: purelytwins
Prep time:
Cook time:
Total time:
Serves: 1
A healthy on-the-go 4 ingredient snack made from brown rice protein, coconut oil, egg, and chia seeds.
  • 2 tbsp brown rice protein powder
  • 1 whole egg (2 egg whites)
  • 1/2 tbsp chia seeds
  • 1 tbsp coconut oil
  1. Mix all together and either cook on skillet or in microwave for a minute.

The perfect on-the-go snack! No toppings necessary 😉 


Love that quote! A great reminder 🙂

Find your inner beauty and you will find peace.


Ended my day with 2 cashew balls and some gelatin mixed with water (which also had l-glutamine and probiotic). I did take magnesium pills before bed, as well as took my pre-dinner pills.

I am pretty impressed I have been remembering to take my supplements.  Overall my day was fine, not stomach issues. I did go to the bathroom a little in the morning.  I did have too much coffee yesterday which did affect me, so working on reducing my intake. It is more of a bad habit, so hard to break.  I got a lot of work done as I found a new “light” inside me! I had a great day of creating ideas.  Now I just have to figure out the steps to make my dreams real! I will share more of this as I make progress.

Both of us enjoyed sugar-free marshmallows too!


Kelly so happy that you enjoyed our broccoli breadsticks!!

shout outs

Thanks for the support.

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Kyra February 12, 2013 - 11:16 am

Abs are def my favorite too. Do u feel like it is easier to workout and gain muscle and definition on ur new diet?

Do u top the pro pancake with anything?

purelytwins February 12, 2013 - 11:33 am

Kyra pancakes were plain as we mentioned, no topping necessary for us. Yes and no for gaining muscle, hard to explain but we will try to share thoughts on this soon as we are still learning our bodies and getting muscle.

Amanda February 12, 2013 - 12:09 pm

Can the chia seeds be left out or subbed?

purelytwins February 12, 2013 - 12:46 pm

Yes, we just threw them in there for texture.

amanda j February 12, 2013 - 1:57 pm

the stronger my core gets, the more I enjoy working them! 🙂 my go-to quick snacks are always changing, but I like coconut banana paleo “cookies” (no sugar!) or a handful of prunes plus some raw almond butter. A question for Michelle: I’m curious what you’re doing these days for work as you’ve mentioned being stressed, and now that the bakery is closed…Just curious and I’d love to know more about what you two are up to as you have shifted your paths 🙂

purelytwins February 12, 2013 - 3:00 pm

Amanda I have talked about it briefly here – Lori and I have a lot of projects we are working on, we will share more soon. But we also are cookbook authors, so working hard to promote that.

amanda j February 12, 2013 - 7:12 pm

thanks, Ladies! I guess I missed that post – haha. So happy (and proud) of you both for pursuing your dreams. It’s definitely hard to make big shifts.

purelytwins February 12, 2013 - 8:50 pm

No worries Amanda 😉 you never know with us though, always changing as we have so many ideas 😉 Thank you for your support.

Chris February 12, 2013 - 2:11 pm

Is there a way to make these without eggs? It doesn’t have to be vegan. Can you use gelatin instead of eggs? I trie this on skillet in another recipe but it did not work too well. Thanks!!!

Looking forward to your equalizer workout videos!!!

purelytwins February 12, 2013 - 3:01 pm

Chris not sure if would work with out an egg and get the same result. You could try do 1 tbsp gelatin and then add in water 1 tbsp at time until everything comes together.

Audrey Adams February 12, 2013 - 3:07 pm

OMG i loved ZWOW 55! I’ve done it twice! But i can only get in two rounds and a little more every time!

purelytwins February 12, 2013 - 3:30 pm

Awesome girl! We enjoyed it too.

Kerri C February 13, 2013 - 10:41 am

In the past you have mentioned putting magnesium oil on your legs. I had been hearing about this here and there (I already take magnesium supplements internally). I have pretty chronic aches and pains from college athletics, current training, teaching fitness classes & arthritis (pure awesomeness I call it). Any who, I decided to try it as I saw many are getting great results but have a few questions…

I have used it for two nights so far and last night was awesome. The first night though there was a lot of skin burning which did subside and there was no visual irritation but I was wondering if you experienced this (I may have missed that in a previous post).

I also found the residual oiliness on my legs to really bother me the first night. Last night I decided to put it on and let it sit for a few hours before bed THEN I took a damp wash cloth and “wiped” my legs to try and remove some of the oily feeling. This worked and I slept MUCH better without any icky sensation. I was wondering if you found this to be a bother or if you noticed this at all? If so what did you do.

Thank you so much and keep blogging about your journey, I’m really enjoying this, I find it reassuring that I am not the only one AND you are discussing somethings that I had just let go in the past. It makes me revisit a lot. 🙂

purelytwins February 13, 2013 - 11:01 am

Kerri the burning sensation is completely normal with magnesium oil. We still get it from time to time.
We not not noticed any oilness on our legs, guess we will have to pay attention more to see.
Thanks for the love and support!! We are so happy that we are helping you out 🙂 HUGS

carrie February 13, 2013 - 5:41 pm

Did a lot of planks at bootcamp today and thought of you ladies 🙂 And i made another batch of broccoli breadsticks to snack on. (used chia instead of egg). Sooo good! Tonight i may dive back into your cookbook for a valentine treat!

andrew April 19, 2013 - 11:48 pm

wow, that diet is intense. all that to look beautiful or is it a health problem you are trying to overcome?

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