You can make some decent whole wheat, high protein pancakes. Strangely I never make them for breakfast only supper.

I just follow a standard pancake recipe but substitute whole wheat flour and add a scoop of vanilla whey protein powder. The whole wheat flour does reduce the fluffiness, but it’s not that bad; and it’s worth it for the extra nutrition. Use fruit or jam on top instead of syrup.

so eggs flour and milk?

What you do is you treat yourself to a pasta machine:

http://www.a-bestfixture.com/store/pasta.html

and make your own whole wheat pasta. It's easy and you don't have to dry it before cooking. As you all know, whole wheat flour has a lower glycemic index than white. You can make enough dough for several day's meals and then just roll and cut it while the pasta water heats. I've got one that looks like the Imperia or Al Dente knockoff on that website.

The other thing you do is buy yourself a rice cooker and make brown rice with whatever steamed vegetable, meats, or seafood on top covered in sauce - white or cheese or brown.
http://en.wikipedia.org/wiki/Rice_cooker

Very simple and the basis for 1000 recipes. Any local cooking store should have a pasta machine and an Asian market should have rice cookers.

i have a veg steamer-could i use that to make rice
any sauce tips?

Yes, you could. It works great for making Asian "sticky rice" like they eat in Laos. When it's cooked, you wad it up in your hand into a ball or little sausage like thing, and dip it into various savory Asian sauces. But invest in the rice cooker. You'll never regret it, 'cause it takes about one minute to put in the rice and water and that's it. It shuts off automatically, and never burns the rice.

For sauce, learn to make white and Mornay sauces, recipes in every basic cookbook or online, just use google. Under the sauce, broccoli, asparagus, cauliflower, green and red peppers, chicken, beef bits, shrimp, crab, etc., etc.

i can make those but not on a steamer! and i was trying to go low fat which they aren't! could i use maybe ff fromage frais or skim milk and flour?

Of course you can. But remember, your metabolism is a fire, carbos are like kindling and fat is like a log. I totally screwed up my metabolism years ago trying to eat a 10% or less fat diet. I got into wild blood sugar swings like a diabetic. I quit that diet, but still have some problems that way. Permanent damage. That said, I would never make a white or cheese sauce, or any other milky sauce, with anything but 2% milk.

funny you should mention that bloodsugar thign i have the same thign from going to a bfp which was too low for too long last season.

so do you use flour and butter to make a roux then add 2% milk?

btw i made the wholewheat pancakes and added ham spinach and cc MMMMMMMMMMMM
the next one was with raisins and cinnamon
then one with marmite!

Favorite after-ride meal:

Chicken Stir Fry.
1/2 Boneless, skinless chicken breast, cubed. Visible fat removed.
2cu frozen stir fry vegetables, thawed and drained. I like the mix with broccolli and sugar snap peas.
Chinese 5-spice to taste
Crushed red chili pepper to taste
1Tbs olive oil (not EVOO which burns too easily)
1/4cu Kikkoman stir-fry sauce or similar
couple of handfulls of whole wheat, yolk-less, extra-wide egg noodles - al dente.

While the pasta boils, season the chicken and add to a hot wok to brown in the OO. Once browned, add the veggies. Add the sauce after a few minutes and continue stirrin' and tossing until the chicken is fully cooked. Drain the cooked pasta and add it to the wok. Toss until evenly coated and mixed.

Serves 2-3.

I'm getting hungry....

1/2 a breast serves 2-3? thats a big chicken....

Yeah, well, consider the volume of the other ingredients. The chicken isn't the focus of the recipe. Feel free to play around with the proportions. Cooking is an art, afterall. :)