The Flexible Dieting Cookbook: 160 Delicious High … provided for informational purposes only and...
Transcript of The Flexible Dieting Cookbook: 160 Delicious High … provided for informational purposes only and...
Contents
Disclaimer
Introduction
The Kitchen
THE RECIPES:Breakfast Recipes
Main Meals
Snacks and Deserts
Smoothies And Shakes
Sides
Disclaimer
Theinformationprovidedinthisbookisdesignedtoprovidehelpfulinformationonthesubjectsdiscussed.Thisbookisnotmeanttobeused,norshoulditbeused,todiagnoseortreatanymedicalcondition.Fordiagnosisortreatmentofanymedicalproblem,consultyourownphysician.Thepublisherandauthorarenotresponsibleforanyspecifichealthorallergyneedsthatmayrequiremedicalsupervisionandarenotliableforanydamagesornegativeconsequencesfromanytreatment,action,applicationorpreparation,toanypersonreadingorfollowingtheinformationinthisbook.Referencesareprovidedforinformationalpurposesonlyanddonotconstituteendorsementofanywebsitesorothersources.Readersshouldbeawarethatthewebsiteslistedinthisbookmaychange.
Irecommendconsultingadoctortoassessand/oridentifyanyhealthrelatedissuespriortomakinganydramaticchangestoyourdiet.
Introduction
Cooking-it’seithersomethingyouloveorsomethingyouhate,andfunnilyenoughthisperceptionismoreoftenthannotbasedonyourcookingabilities!AsahealthandfitnessadvocateIhavespentendlesshoursinthekitchentryingtofollowcomplexrecipeswithobscureingredientsandutensilsIdidn’thavetocreateblandmealsIdidn’tenjoy.
Ifyouareona‘diet’ortryingtogainleanmuscleyouwillmorethanlikelyhavegonethroughaphaseofdesensitizingyourselftofoods,don’tworryIwentthroughthatstagetoo!Cookingismeanttobefun,afterseveralyearsoftrialanderrorinthekitchenIhavecompiled160ofmyfavoritemusclebuildingandfatburningrecipesthatareeasytomakeanddon’trequireanycomplexingredientsorutensils.
Therecipeswithinthisbookincludebreakfasts,mainmeals,snacksanddesserts,proteinsmoothiesandsides.Allofthesemealsareloadedwithflavour,andevenbettertheyareloadedwithproteinandnutrients.Everyrecipehasthetotalnumberofcaloriesalongwithamacronutrientbreakdownstatingtheamountofprotein,carbohydratesandfatsperserve(measuredingrams).
Ifyou’reanythinglikemeyou’llhaveasweettoothforberrypancakes,Bostoncreamdonutsandavarietyofothermouth-wateringsweetfoods.InthisbookIwillshowyouhowtoEASILYmaketheseandbeabletoincorporatethemintoyourdietDAILYifyouwishwhilestillachievingyourfatloss/musclegaingoals.
It’stimetodebunkthe‘cleaneating’myth!
EntertheKitchen
Eachrecipestatesthenumberofservings,aswellasthecalorieandmacronutrientbreakdownonaperservingbasis.
Pleasenotethatthesemacronutrientsandcalorieslistedwitheachrecipearecalculatedusingtheexactingredientsintherecipe,Ifyouwishtosubstituteingredientsbearinmindthatthiswilladjustthemacronutrientbreakdownandcalorietotalofthatmeal.
Fromhereoninyouwillfind160ofmyfavoriteflexibledietingrecipes,eachrecipeiscategorizedunderaheadingastothemostappropriateuseortimetoconsumetheparticularmeal.
Breakfast
ProteinPancakes
Oatmeal&EggWhites
LightBreakfast
ScrambledEggswithSpeltFlakes
BreakfastFajitas
BigBreakfastPizza
VanillaProteinPorridge
ChocolatePeanutButter&BananaOatmeal
AppleCinnamonOatmeal
PeanutButter,BananaOatBreakfastCookies
2MinutePancakes
FrenchToastCups
MochaOatmeal
BananaBread
AppleCrisp
VanillaCreamOatmeal
ChocolateCookieOatmeal
ProteinGranolaYogurt
BlueberryCoconutOmelet
BananaSplitProteinOats
FrenchToast
SausageandEggBellPepperBreakfast
StuffedBakedBreakfastApple
TomatoBasilOmelet
SpicyScrambledEggs
ProteinPancakesServes:6Preparationtime:20minutesCookingtime:15minutes
Ingredients:½Bananamashed½cup(125ml)liquidEggWhites1Tbsp.(15ml)Chiaseeds1cup(250ml)organicquickOats1scoopPeanutButterflavoredWheyProtein½cup(125ml)AlmondMilk½cup(125ml)WaterPinchofsalt
Method:Mixalltheingredientstogetherinalargebowl,untilwellblended–youcanuseahandmixerorblenderforthisaswell.
Letthemixturesitfor10-15minutes,allowingfortheglutentodevelopandtheChiaseedstoexpand,whichwillmakeyourpancakescomeoutfluffier.
Heatamediumsizedpanandcoatwithnonstickcookingspray.Keeptheheatonmediumtothoroughlycookpancakes.Use1/3cup(85ml)measuringcupandpourthemixtureintothepan.Thesepancakestakeabout1½–2minutesoneachsidetocook.
RecommendedToppings:VanillaGreekYogurtBlueberries
Macronutrients:(perpancake)Protein:10gCarbs:12gFat:2gCalories:66
Oatmeal&EggWhitesServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:1½oz(40g)Oatmeal½cup(125ml)Non-FatMilk1tsp(5ml)PeanutButter1tsp(5ml)85%DarkChocolate,choppedorgratedPinchofSaltOntheside:3EggWhites½sliceofNon-FatCheese
Method:Placetheoatsinamediumsizedbowl,addthemilkandcookitinthemicrowaveonhighforabout1½minutes.Addthepeanutbutterandchocolate,stirwell.
Heatafryingpanoveramediumheatandcoatwithanonstickspray,addeggsandcook.Placeonaplate,addthecheeseandmixforflavor
Macronutrients:Protein:25gCarbs:37gFat:8gCalories:316
LightBreakfastServes:1Preparationtime:5MinutesCookingtime:none
Ingredients:170gChobaniGreekYogurt2heapedTbsp(40ml)Jordan’sSuperBerryGranola1Bananachoppedormashed/alternatively¼cup(65ml)Blueberries1scoopVanillaWheyProtein
Method:Mixthewheypowderandyogurtfirst,addthegranolaandbananaandmixwell.
Macronutrients:Protein:47gCarbs:10gFat:2gCalories246
ScrambledEggswithSpeltFlakesServes:1Preparationtime:5MinutesCookingtime:5Minutes
Ingredients:2wholeEggs2EggWhites20gSpeltFlakesChives,choppedPinchofSaltPeppertotaste
Method:Mixwholeeggsandeggwhitesinacupandflavorwithsaltandpeppertotaste.Heatamediumsizefryingpanandcoatwithnonstickspray.Cooktheeggs,andaddthespeltflakes.Garnishwithchivesandserve.
Macronutrients:Protein:34gCarbs:14gFats:13gCalories:310
BreakfastFajitasServes:1Preparationtime:5minutesCookingtime:15minutes
Ingredients:6EggWhites1EggYolk30gFat-FreeCheddarCheese,shredded2Fat-FreeflourTortillasSalttotaste
Method:Placethetortillasonabakingtrayorplate.Placeeggsandyolkinamixingbowlandbeatwell.Heatthetortillasineitherthemicrowaveoroven.Heataskilletandcoatwithnonstickcookingspray.Cooktheeggsoveramediumflame,turnoverandaddthecheese.Placeeggsintortillasandserve.
Additions:SalsaParsleyorchoppedspringonion
Macronutrients:Protein:15gCarbs:16gFat:0.5gCalories:131
BigBreakfastPizzaServings:1Preparationtime:10minutesCookingtime:10minutesIngredients:2slicesJennie-Oextra-leanTurkeyBacon.Alternatively,1turkeysausagepatty3wholeEggs¼Boboli12"thinPizzaCrust½cup(62ml)Fat-FreeMozzarellaorCheddarcheese¼smallOnion,diced½Tomato,dicedHotsauce(optional)SaltandpeppertotasteMethod:Ifyouareusingturkeybacon,placebacononaplatebetweentwopapertowelsandmicrowaveforoneminute.Flipbaconover,keepingitinthepapertowelsandremovethetoppapertowel.Placeanewpapertowelontop,andmicrowaveforanotherminute.Removefrommicrowaveandcutinto1inchpieces.Ifmakingwithturkeysausage,cookaccordingtopackageinstructionsthencutintosmallpieces.Placethepizzacrustonabakingsheetandheatinatoasteroven.Placetheeggsinamixingbowl,seasonwithsaltandpeppertotaste,andbeatwell.Heataskilletandcoatwithanonstickcookingspray.Sautétheonionsandaddthetomatoes.Addyourchoiceofmeattothepan,andallowtosimmerforafewminutes.Addthebeateneggsandmixwell.Addthehotsauceandremovefromtheheat.Placethemixtureontheheatedpizzabaseandserve.
TastyAdditions:ChoppedspringonionChoppedgarlic2ChoppedorslicedMushroomsMacronutrients:Protein:40gCarbs:49gFat:22gCalories:575
VanillaProteinPorridgeServings:1Preparationtime:5minutesCookingtime:2minutes
Ingredients:1cup(250ml)Oats½cup(125ml)SkimMilk1scoopVanillaProteinwhey(forvariation,tryotherflavors)½tsp(2,5ml)Steviaor1Tbsp(15ml)HoneySaltandCinnamontotaste
TastyAdditions:MixedBerriesorBlueberries
Method:Placetheoats,skimmilk,stevia,salt,cinnamonandfruitinamicrowavesafemixingbowl.Mixwellandplaceinthemicrowavefor1minuteonhighremove,stirandrepeat.Removeandstirintheproteinwhey.Servehot.
Macronutrients:Protein:45gCarbs:45gFat:5gCalories:404
ChocolatePeanutButter&BananaOatmealServes:1Preparationtime:5MinutesCookingtime:2Minutes
Ingredients:1/2cup(125ml)Oats1/2cup(125ml)AlmondMilk1Banana,mashed1scoopChocolatePeanutButterProteinPowderPinchofSalt
Method:Placethebananaandmilkinamixingbowlandmixwell.Addtheoatsandmix.Add½cupwater,andmix.Microwavefor2minutesonhighheat.RemoveandstirintheproteinpowderMicrowavefor1moreminuteorlongerfortheconsistencyyoulike.
Macronutrients:Protein:33gCarbs:68gFat:6gCalories:416
AppleCinnamonOatmealServes:1Preparationtime:3minutesCookingtime:3minutes
Ingredients:1cup(250ml)rolledorsteelcutOats½cup(125ml)Water½anApple,cutintosmallpieces½tsp(2,5ml)Cinnamon1scoopVanillaWheyProteinPinchofSalt
Method:Placetheoats,apple,cinnamon,saltandwaterinamicrowavesafemixingbowl,andmixwell.Microwavefor1minutesonhighheat,removeandstirthenmicrowavefor1moreminuteRemove.Mixin1scoopofvanillawheyprotein.Servehot.
Macronutrients:Protein:30gCarbs:45gFat;6gCalories:354
PeanutButter,BananaOatBreakfastCookiesServings:16Preparationtime:20minutesCookingtime:30minutesIngredients:2ripeBananas,masheduntilsmooth&creamy⅓cup(85ml)PeanutButter~creamyorchunky⅔cup(200ml)unsweetenedApplesauce1scoopVanillaProteinPowder1tsp(5ml)VanillaExtract1½cups(375ml)QuickCookingOatmeal¼cup(63ml)choppedNuts
Method:Preheatheatovento350F(180C)Inalargebowl,mixmashedbanana&peanutbutteruntilcompletelycombinedthenaddintheapplesauce,vanillaproteinpowder&theextract~mixagainuntilallarecompletelycombined.Addintheoatmeal&nutstothebananamixture&combine.Letdoughrestfor10minutes.Dropcookiedough,byspoonfuls,ontoaparchmentpaperlinedcookiesheet&flattencookiesintocircles.Bakecookiesfor20-30minutes,oruntilgoldenbrown&done.
Macronutrients:Protein:4.5gCarbs:11.5gFat:4.5gCalories:99
2MinutePancakesServes:1Preparationtime:5minutesCookingtime:2minutes
Ingredients:4EggWhites.1scoopChocolateFlavoredWhey45gOats.
Method:Mixinabowluntilyouhaveathickslurpyliquid.HeataskilletoveramediumflameandSpraywithanonstickspray.Pourthemixtureintothepan
ToppingsYogurtFreshcutFruitPeanutButter
Macronutrients:Protein:39gCarbs:35gFat:3gCalories:323
FrenchToastCupsServings:1Preparationtime:5minutesCookingtime:15minutes
Ingredients:2eggs,or½cup(125ml)EggWhites1-2tsp(10ml)Stevia½tsp(2,5ml)VanillaExtract¼tsp(2ml)CinnamonSeasalttotaste2slicesWholegrainBread½cup(125ml)Low-FatCottageCheese
Method:Preheatovento350F(180C).Inashallowbowl,combineeggs,Itsp(5ml)Stevie,vanillaextract,adashofcinnamonandsalt,asdesired.Dipbreadslicesintoeggmixture,soakingthoroughly.
Spray2cupsinamuffintinwithnonstickspray.Gentlypressonepieceofbreadintoeachcup.Pressdowntomakesuretheynearlytouchthebottomofthepan.Placemuffintininovenandbakefor15minutes.
Inaseparatebowl,mixthecottagecheesewithremainingSteviaandcinnamon.TopeachFrenchtoastcupwithhalfofthemixtureandservehot.
Macronutrients:Protein:34gCarbs:28gFat:16gCalories:390
MochaOatmealServings:1Preparationtime:5minutesCookingtime:20minutesIngredients:1cup(250ml)premadeInstantCoffee½cup(125ml)Oatmeal½cup(125ml)CottageCheese1Tbsp.(15ml)unsweetenedCacao½cup(125ml)1%ChocolateMilk
Method:Cookoatmealinthecoffeefor15minutesonthestovetop.Addinthecottagecheeseandthecacaoandcookforanother5minutes.Duringtheverylast2minutespourinthechocolatemilk.Addsplendaorothersweetenerifneeded.
Macronutrients:Protein:27gCarbs:56gFat:7gCalories:395
BananaBreadServings:5Preparationtime:10minutesCookingtime:35minutesIngredients:1cup(250ml)Oatmeal2smallBananas,mashed1Egg½cup(125ml)SkimMilk2tsp(10ml)Cinnamon100gLowFatCottageCheese1heapedscoopofBananaorVanillaFlavoredWheyProtein(about40grams)1tsp(5ml)BakingPowder
Method:Preheattheovento350F(180C).Sprayasmallbread-loaftinwithanonstickspray.Mixalltheingredientstogether,andpourintoabakingtin.Bakefor35minutesuntilgoldenbrown.Servecooled.
Macronutrients(perserving):Protein:13gCarbs:23gFat:4gCalories:191
AppleCrispServings:1Preparationtime:10minutesCookingtime:None
Ingredients:½cup(125ml)rolledOats1cup(250ml)KashiGoLeancereal10-15Raisins1Tbsp(15ml)Honey½Tbsp(7,5ml)Cinnamonortotaste1smallGrannySmithorGoldenDeliciousApple,dicedfinely150mlWater
Method:Placeeverythinginamixingbowlandmixbeforeaddingthewater(alittlemoreifyouwant)Mixwellandconsumeimmediately.
Macronutrients:Protein:19gCarbs:92gFat:4gCalories:420
VanillaCreamOatmealServings:1Preparationtime:7minutesCookingtime:2minutes
Ingredients:1cup(250ml)Oatmeal1cup(250ml)SkimMilk1scoop(30g)VanillaProteinPowder½tsp(2,5ml)ofSteviaPinchofCinnamonPinchofSalt
Method:Inamicrowaveproofmixingbowl,addthesalt,oatmealskimmilkandcinnamon,mixwell.Placeinthemicrowaveandcookatfullpowerforabout1minute-stirthemix,thenmicrowaveforanother1minuteperiod.Lettheoatmealcoolforabout3minutesaddtheSteviaandproteinpowder.
Consumeimmediately.
Macronutrients:Protein:45gCarbs:73gFat:6gCalories:531
ChocolateCookieOatmealServings:1Preparationtime:5minutesCookingtime:None
Ingredients:½cup(125ml)uncookedOats1Tbsp(15ml)naturalPeanutButter1scoop(40g)ChocolateWheyPowder4Tbsp(60ml)boilingWater2packetsSplenda
Method:Addwatertooats,andletitstandfor30seconds.Addwhey,splendaandpeanutbutter,andmixwell.Consumeimmediately.
Macronutrients:Protein:31gCarbs:32gFat:12gCalories:370
ProteinGranolaYogurtServings:1Preparationtime:20minutesCookingtime:NoneIngredients:¾cup(180ml)FatFreeGreekYogurt1Scoop(30g)VanillaProteinPowder1Tbsp(15ml)ChiaSeeds2Tbsp(30ml)Granola/GranolaTypeCereal⅔cup(100g)choppedStrawberriesAlternativefruits:BlueberriesCranberriesApple
Method:Placealltheingredientsexceptthefruitinasmallmixingorservingbowlandmixwell.Allowtostandfor15-20minutes,toallowthechiaseedstoswellandthegranolatosoften.
Addthefruit,mixandenjoy.
Tips:Thisyogurtcanbefrozen,andconsumedasafillingtreatonawarmday.
Macronutrients:Protein:46gCarbs:52gFat:5gCalories:437
BlueberryCoconutOmeletServes:1Preparationtime:10minutesCookingtime:5minutes
Ingredients:1tsp(5ml)CoconutOil½cup(125ml)liquidEggWhites¼tsp(2ml)VanillaExtractPinchofSalt½tsp(2,5ml)SweetenerorStevia⅓cup(85ml)thawedorfreshBlueberries1Tbsp(15ml)desiccatedorshreddedCoconut½Tbsp(7,5ml)WhiteChocolatePeanutButter
Method:Combinetheeggwhites,salt,vanilla&sweetener/cinnamoninasmallmixingbowlandmix.WellHeatasmallfryingpanovermediumheatandaddthecoconutoil.
Oncethepanishot,pourinthemixture.Asthemixturestartstosetaddyourblueberries&coconuttoonehalf,andcookforanotherminuteorso,beforeflipping.Cookforanotherminute,fliptheomeletonelasttimeontoitsotherside,andcookuntilgoldenbrownandaddthepeanutbuttertothetopoftheomelet.
Foldtheomeletandserveimmediately.
NutritionFacts:Protein:15gCarbs:13gFat:11gCalories:208
BananaSplitProteinOatsServes:1Preparationtime:OvernightCookingtime:None
Ingredients:1cup(250ml)BlueDiamondAlmondBreezeUnsweetenedVanillaMilk1scoop(30g)BSNSyntha-6PeanutButterProteinPowder1smallBanana½cup(125ml)dryQuakerOldFashionedOats¼cupAlmondMilk4tsp(20ml)WaldenFarmsSugarFreeCalorieFreeChocolateSyrup2packetsSteviaSweetenerChoppedNuts,(optional)
Method:Inasmallmixingbowlcombinetheoats,Sythna,peanutbuttercookieproteinpowder,stevia,andalmondmilk,andallowtoswellovernightThefollowingmorning,cutthebananainhalflengthwise,andplaceinadish.PuttheoatmixinbetweenthebananahalvesTopwithWaldenFarmsChocolateSyrup,andchoppednuts.
Macronutrients:Protein:30gCarbs:64gFat:12gCalories:470
FrenchToastServes:3Preparationtime:5minutesCookingtime:5minutes
Ingredients:6slicesSaraleeDelightfulWholeWheatandHoney45caloriebread250gEggWhites½cup(125ml)unsweetenedAlmondMilk2packetssweetenerorStevia½tsp(2ml)BakingPowder/BakingSoda
Method:PreheatapancakegriddleatamediumheatCombinetheeggwhites,almondmilk,bakingpowder,andsweetenerinashallowdishUsingtwoforks,placeeachsliceofbreadintheeggmixture,turningovertosaturatebothsides.Placeeachsliceonthegriddleandcookuntilagoldencolorisachieved,turnandrepeat.Topwithyourfavoritesyruporjam,butremembertoadjustthemacros!
Tips:Useamediumhighheatifyoudesireamoremoisttoast,astheoutsidewillbedonepriortodryingouttheinside.
Alsoforamoremoisttoast,decreasetheamountofeggwhitesand/orincreasetheamountofalmondmilk.Viceversaforacrispiertoast.Theamountofnecessaryeggwhitesmayvarybythebreadyouuse.TheSaraLeebreadabsorbsliquidlikeasponge!
Macronutrients(perserving):Protein:46gCarbs:43Fat:4gCalories:423
SausageandEggBellPepperBreakfastServes:1Preparationtime:15minutesCookingtime:10minutes
Ingredients:1mediumPublixRedBellPepper2largeEggWhites½cup(125ml)cookedTurkeyBreakfastSausage2Tbsp(10g)CheddarorAmericanCheese(ReducedFat,Pasteurized)⅔tsp(4ml)ParsleyMethod:Preheattheovento400F(220C)Prepare90%leanturkeybreakfastsausageinadvance.Cutthetopoffabellpepperandplaceintoanoven(directlyontherack)atfor10minutes.Scramble2eggwhitesinapan.Combinewithyourpreparedturkeysausage.Mixintheshreddedreducedfatcheddarcheese.Stuffintofinishedbellpepperandtopwithparsleyorgreenonions.
Macronutrients:Protein:27gCarbs:9gFat:7gCalories:212
StuffedBakedBreakfastAppleServes:3Preparationtime:10minutesCookingtime:10minutes
Ingredients:3GrannySmithofGoldenDeliciousApples,coredandpitted1½cups(375ml)Non-fatGreekYogurt1scoop(30g)VanillaProteinPowder½cup(125ml)rolledOats3Tbsp(45ml)choppedWalnuts1tsp(5ml)Cinnamon2Tbsp(30ml)SplendaBrownSugarBlend
Method:Combinethecinnamonandbrownsugar.Placethecoredappleinthemixture.Coattheapple,insideandout,andplaceonthegrill.Cookfor3-4minutesoruntiltender.MixtheGreekyogurt,proteinpowder,rolledoats,andwalnutsuntilwellmixed.Fillthebakedapplewiththemixture.
Coverandcookfor1-2minutesoruntilyogurtisheated.
Macronutrients:
Protein:25gCarbs:50gFat:11gCalories:393
TomatoBasilOmeletServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:3freerangeEggs10CherryTomatoesFreshBasilSeaSaltBlackPepperKelp1Tbsp(15ml)PalmOil,forcooking
Method:Inamixingbowl,whisk3wholeeggswithsalt,pepper,basil,andkelp.Slice10cherrytomatoes.Coatskilletwithpalmoil.Poureverythingintotheskilletandcookovermediumheat.
Ifyouaddsausage,brownitinaseparatepanbeforeaddingittotheomelet.Fliponce.Whendonefoldandserveimmediately.
Macronutrients:Protein:10gCarbs:12gFat:11gCalories:186
SpicyScrambledEggsServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:2largeWholeEggs4EggsWhites¼ofanOnion,finelychopped1wholeredChili(orchilitotaste),finelychopped1cloveGarlic,finelychopped50gCottageCheesePinchofMixedHerbs2slicesofwholeBrownBread
Method:Inasmallmixingbowlcombinethewholeeggsandeggwhites.Whiskuntiltheeggyolksandwhitesmix.Tothis,addthechoppedonion,garlicandchili,mixwell.Finally,addthecottagecheeseandapinchofmixedherbs,Whisk.Heatasmallnonstickfryingpanoveramediumflame,coatwithanonstickspray.Emptythecontentsofthemixingbowlintothefryingpan.Putyourtoastinthetoaster.GentlystirthecontentstoscrambletheeggsOnceeggsarescrambled,addthemtotoastonalargeplate.
Macronutrients:Protein:50gCarbs:34gFat:19gCalories:507
MainMeals
ThaiSpicedChickenBeefandBasil
HighProteinBBQChickenPizza
TurkeyChiliFritoPie
FlavorsomeChickenStirfry
Egg'nTuna
TortillaPizza
HighProteinSandwiches
AsianWok
No-nonsenseChickenNoodles
ChickenPadThai
SteamedHamburgerswithSweetPotatoFries
SpicyPasta
ButternutLasagne
ChilliConTurkey
TurkeyBurgers
ChickenCordonBleu
LeanTurkeyMeatloaf
SalsaChickenTortilla
Bistro-StyleWhiteBeanBurgerwithFriedEggandAvocado
CouscousSaladwithTunaandAvocado
HerbGardenBeefBurger
BeefandRiceMash
AvocadoLimeChicken
MarinatedChickenEnchiladas
SpanishRice
AsianFlankSteakandStirFry
ProteinPumpkinPie
BakedChicken
TurkeyPowerBalls
HoneyNutBarbequeChickenFingers
ChickenEggWhitePizza
CurryRiceSalmonBalls
PeanutButterChicken
BakedPineappleChicken
SlowCookedChickenStew
ItalianSlowCookedChicken
SloppyJoes
CreamyArtichokeChicken
SpicyCoconutChickenTenders
PeanutButterChicken
ChickenAvocadoBurgerPatties
TunaMelt
ChickenPotPie
SpicyChickenLentils
SpicyTurkeyChili
RotisserieChickenNoodlePastaBake
TeriyakiSalmon
FieldofGreens
LobsterBoat
SpicyTurkeyMeatballs
ChickenCheeseMeatballs
ChickenCaesarMeatballs
FishinFoil
ChickenCucumberSalad
SweetPotatoOmelet
ThaiSpicyBeefSalad
MalaysianCurryPrawns
ChickenCurry
BeefChopSuey
SalsaQuinoaChicken
GrilledTunaBurgers
TunaCheeseMelt
BeefandBasilServes:1Preparationtime:5minutesCookingtime:5minutesIngredients:SpinachCornBabyTomatoesMushroomsMincedFreshBasilEggsLeanSirloinSteak(150g-200g)Method:Beginbyboiling1egg.Warmapanwithsomeoliveoil.Throwninhandfulofcornandhalvedbabytomatoes.Stirfryforalittle,andaddsomemincedbasil.Addyourslicedmushrooms.Prepyoursaladbowlwithspinachasthebase.Oncethecorn,tomatoandmushroommixtureisbasiledupHeatalittleoilinapanandplacethesirloinsteakin.Alittleofsaltandpepperontheuncookedsideisenoughforseasoning.Afteracoupleofminutes,flipthemeat.Placethemeatonaplateandrestforafurther3-5minutestoensurethejuicesredistributethroughoutthemeat.Peeltheeggandmashupinasmallbowl.Placeamoundofthespinach,corn,tomatoandmushroomsaladonaplate.PlacethinslicesofthesirloinontopGrabtheeggmixtureandplaceathinstripofitontopofthesteak.Macronutrients:(perserve)Protein:57GramsCarbs:23GramsFat:15Grams
Calories:463
HighProteinBBQChickenPizzaServes:8Preparationtime:10minutesCookingtime:20minutes
Ingredients:1WholeBoboliWholeWheatThinPizzaCrust3servings(90g)2%Mozzarellashreddedcheese13oz(850g)bonelessChickenBreast½Tbsp(7,5ml)OliveOil2.5oz(74ml)choppedOnions2servings(60ml)BBQSauce
Method:Preheataskilletonamedium-highflame,andyourovento450F(220C)ChopchickenandonionsPouroliveoilinpreheatedskilletPlacechickenandonionsinskillet,stirsooliveoilcoatsthechicken/onions.SeasonandcookthoroughlyOpenBobolipizzacrustandbastewithBBQsaucePlacethecookedchickenonpizzacrustandcoverwithcheeseCookinovenfor12minutes
Macronutrients:(perserve)Protein:20gCarbs:20gFat:5gCalories:210
TurkeyChiliFritoPieServes:1Preparationtime:5minutesCookingtime:5minutesIngredients:1canWolfBrandTurkeyChili.60g2%MilkShreddedCheese30gofplainFritosMethod:Emptythecontentsofthetinintoamicrowaveproofbowl.Placeinmicrowaveandcookatfullpowerforaminuteandahalf.Removethebowlandstirwell.Sprinklethecheeseontopandreturntothemicrowaveforaminute,Add1servingofplainFritosandstir.
Serveimmediately.
Macronutrients:
Protein:71gCarbs:47.5gFats33gCalories:771
FlavorsomeChickenStirfryServes:1Preparationtime:5minutesCookingtime:35minutesIngredients:150gChicken,cutinstrips100gBroccolibrokenup2slicesofPineapplecutintochunks1tsp(5ml)SoySauce1tsp(5ml)OliveOil100guncookedBrownrice
Method:Boilthebrownrice.Heatawokandaddasmallamountofwaterwiththeoliveoil.Placethebroccoliinthemiddleandcookfor5minutes.Movethebroccolitotheoutsidesandaddthechicken,andfryfor2minutes.Mixthebroccoliandchickenthenaddthepineappleandsoysauce,andcookfor2minutes.Addthecookedricetothewokandmix.Addseasoning(hotsauce),ifdesired
Macronutrients:Protein:47gCarbs:70gFats:14gCalories:585
Egg'nTunaServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:135g(1can)Tuna,2WholeEggs100gofCottageCheese20gofCheese
Method:Heatasmallfryingpan,andcoatitwithanonstickspray.Openanddrainthetuna,andaddtothepan,cookfortwominutes.Addthecottagecheese,andmixwell.Addsaltandpeppertotaste.Shellthetwoeggsandbeatlightly,thenaddtothemixture.Cookuntileggsaredone.Addthecheeseandcheese,andserveimmediately.
Macronutrients:Protein:66gCarbs:2gFats:19g
Calories:443
TortillaPizzaServes:1Preparationtime:5minutesCookingtime:10minutes
Ingredients:1Plaintortilla40gLow-FatMozzarella⅓jarNapolinaPizzaSauce200gChickenBreast,cutinstripsorcubesMethod:Heatasmallskilletandspraywithnonstickspray,Cookthechicken,addseasoningifdesired.
Laytortillaflatandspreadthepizzasauceoverit,andsprinklewiththecheese.Addthechickenandplaceunderthegrilluntilthecheesehasmelted.
Serveimmediately
Macronutrients:Protein:62gCarbs:40gFats:12g
Calories:516
HighProteinSandwichesServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:5largeEggWhites2Bread1Tbsp(15ml)Oliveoil4Tbsp60mlCheddarcheeseSaltandPeppertotasteMethod:Heatamediumsizedskilletoveralow-mediumflameandaddtheoliveoil.Addtheeggwhitesintothepanandcookfortwominutesoruntilwhiteshaveset.Sprinklethecheddarcheeseontoegg,andallowtomelt.Seasonwithsaltandpepper.FoldtheeggfirstinhalftheninquartersandplaceinasliceofbreadSeasonwithsauceifsodesiredCoverwithanothersliceandserveimmediately.
Macronutrients:Protein:30gCarbs:31gFats:7gCalories:307
AsianWokServes:1Preparationtime:10minutesCookingtime:30minutes
Ingredients:150gChickencutintostrips100gBasmatirice50gZucchinigrated½tsp(2.5ml)Paprika2tsp(10ml)WoksauceCurryPowder
Method:Boilthericeaccordingtocookingdirections.Heatawokandaddasmallamountofwaterwiththeoliveoil.PlacetheZucchiniinthemiddleandcookfor2minutes.MovetheZucchinitotheoutsidesandaddthechicken,andfryfor5minutes.MixtheZucchiniandchickenthenaddthepaprika,currypowderandwoksauce,andcookfor2minutes.Addthecookedricetothewokandmix.Addseasoning(hotsauce),ifdesired.
Macronutrients:Protein:43gCarbs:84gFats:4gCalories:528
No-nonsenseChickenNoodlesServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:100geggnoodles250gchickenbreastcutinstripsChilisaucetotasteWorcestersaucetotasteTikkapowdertotaste
Method:Boil100geggnoodles,Heatamediumsizedfryingpanonceamediumhighflameandcoatwithnonstickspray.Addchickenandcook,Whenchickenisalmostcooked,addchilisauce,Worcestersauceandtikkapowder,lowertheheatandallowtosimmer.Brainthenoodlesandplaceinabowl,seasonwithWorcestersauceifdesired.Placechickenonnoodles.Serveimmediately
Macronutrients:Protein:80gCarbs:60gFats:10gCalories:540
ChickenPadThaiServes:1Preparationtime:5minutesCookingtime:10minutes
Ingredients:2cups(500ml)cookedWholeWheatAngelHairPasta3.3oz.(95g)ChickenBreasts,cutintobitesizedpieces1cup(250ml)slicedMushrooms½cup(125l)slicedYellowPepper1Tbsp(15ml)FishSauce¼cup(63ml)choppedcilantro1tsp(5ml)oliveoil1Tbsp(15ml)naturalpeanutbutter1Tbsp.(15ml)Splenda(3packets)1Tbsp.redChiliFlakes
Method:Preparethepastaaccordingtopackagedirections.Heattheoilinaskilletovermediumheat,andaddthechicken,cookfor2-3minutes.Addthepeppersandmushroomsandcookforanother3-5minutesoruntilchickenisfullycooked.Mixthefishsauce,peanutbutter,Splenda,andchiliflakesandpouroverthechicken.Cover,andsimmerfor3-4minutes.Topwithcilantrobeforeserving.
Macronutrients:Protein:56gCarbs:39gFat:14gCalories:458
SteamedHamburgerswithSweetPotatoFriesServes:1Preparationtime:10minutesCookingtime:25minutes
Ingredients:1ChickenFilet(about150-200grams)2WholeWheatHamburgerBunsLettuce,Cucumber,Tomato,Onionasgarnish2SweetPotatoes1tsp(5ml)OliveOilSalt,Pepper,Basil1bigTomato
Method:Preheattheovento450F(230C).Putthechickenfilletthroughthemeatgrinderandseasonit.CutFrenchfriesofyoursweetpotatoes,addoneteaspoonofoliveoilandseasonitwithapinchofsalt,pepperandgarlic.Dividethechickenandplacethemeatinemptytunacansandplaceinasteamer.Setatimerforabout15-20minutes.Insertpotatoesintheoven.After10-15minutes,turnthefriessotheycanbecomecrispyonbothsides.Garnishthehamburgerbunswithsomelettuce,tomato,cucumber,onion.Finishitoffwiththehamburgersandsomedressingofyourchoice.
Macronutrients:Proteins:56gCarbs:152gFats:5gCalories:806
SpicyPastaServes:1Preparationtime:5minutesCookingtime:15minutes
Ingredients:2TraderJoe'sSpicyItalianChickenSausages4oz(120g)GroundBeef4oz(120g)boneless,skinlessChickenBreast1cup(250ml)WholeWheatPenneFreshBasilGarlic,choppedorcrushed2Tbsp(15ml)EVOO2Tomatoes,chopped
Method:Cookpasteasperpackageinstructions.
Heatamediumsizedfryingpanandaddthebeefchickentomatoesandcookthemtogether.Addthesausages,andallowtosimmeroveralowhatfor5-10minutes.Addsomefreshlychoppedgarlicandbasil,andcookuntilbasilhaswilted.
Drainpastaandplaceonplate,spoonthemeatoverandgarnishwithEVVO.
Serveimmediately.
Macronutrients:Protein:103gCarbs:126gFat:59gCalories:1,430
ButternutLasagnaServes:4Preparationtime:20minutesCookingtime:95minutesIngredients:1½lbs(620g)ButternutSquash,cutanddeseeded3.5oz(100g)LasagnaNoodles(sheets)500gCottageorRicottaCheese5cups(1.25ℓ)Spinach,chopped50gshreddedCheeseSauce:2cups(500ml)Milk3Tbsp(45ml)FlourMethod:Cookthebutternutsquash:Preheatovento450F(230C).Splitbutternutinhalf.Placeinbakingdishandfillabout1inch(2,5cm)ofwater.Placeinovenandbakefor40minutes,untiltender.Scoopoutfleshanddiscardskin,mashtheflesh.Adjustovento350F(180C)Filling:Wiltspinachinapan,thencoolandadd500gcottagecheeseandstir.Sauce:Heatupmilkinsmallsaucepanonlowheat.Whiskinsmallamountsofflour;roughly½teaspoonatatime.Onceallflourhasbeenmixedin,bringuptoaboil,whiskingcontinuously.Oncethesaucethickens,turnheatoff(useimmediately).
Oncethesquash,filling,andsaucearefinished,youarereadytostartbuildingyourdish.
Usecookingsprayoralightswipeofcookingoiltocovera9x13cookingdish.Use1cupofthesaucetocovertheentirebottomofthedish.Placealayerof(cookedoruncooked)noodlessidebysidetomakethenextlayerofthelasagna,usehalfofthericotta/cottagecheeseandspinachmixturetocoverthenoodles.Next,layeralloftheroastedbutternutsquash,followedbythelasthalfofthericotta/cottagecheesespinachfilling.Topwithanotherlayeroflasagnanoodles,thencoverthosewiththeremainingsauceandthegratedcheese.
CovertheButternutSquashLasagnawithtinfoilandbakeatfor40minutes.Uncoverandcookforanother15minutes.Letitcoolfor5minutesbeforeserving.
Macronutrients(perserve):Protein:101gCarb:201gFat:30gCalories:1,470
ChiliConTurkeyServes:4Preparationtime:5minutesCookingtime:5minutes
Ingredients:450ggroundTurkey1canMexicanstyledicedTomatoes1canBlackBeans,rinsedanddrained1canwhole-kernelSweetCorn,drained1packagedriedChilimix1Tbsp(15ml)GroundFlaxseed1/4cup(63ml)Water1cup(250ml)cookedRice
Method:BrowntheturkeyinaskilletovermediumhighheatAddeverythingelsebutthericeandcookoverlowheatfor10minutes.Serveoverrice
Macronutrients(perserve):Protein:30gCarbs:52gFats:11gCalories:407
TurkeyBurgersServes:1Preparationtime:10minutesCookingtime:30minutes
Ingredients:125gofTurkeyBreastmince¼cup(63ml)offinelydicedOnion¼cup(63ml)offinelydicedRedPepper1Garlicclove,peeledandminced¼tsp(1ml)groundBlackPepper2tsp(10ml)ofOliveOilMethod:Preheatyourovento350F(180C)Addthedicedredpepper,dicedonion,mincedgarlic,turkeybreastmincetoamixingbowl.Addtheoliveoilandthegroundblackpepper.Mixwellandaddanyspicesifyouwouldliketoenhancetheflavor.Formtwopattiesandplaceonthegrill.Cookthepattiesintheovenfor13minutes.Thenturnoverandcookforanother13minutes.Servewithwhole-mealteacakes,lettuce,tomatoandonion.
Macronutrients:Protein:39.5gCarbs:13.3gFats:2.6gCalories:175.8
ChickenCordonBleuServes:2Preparationtime:10minutesCookingtime:30minutes
Ingredients:4oz(120g)bonelessskinlessChickenBreasts8KirklandHoneySmokedHamslices½cup(125ml)Reduced-FatshreddedMozzarellaSalt,PepperandGarlicseasoningtotaste1cup(250ml)-mashedSweetPotato6oz(170g)Kirklandstirfryfrozenvegetables4RitzCrackers,crushed.
Method:Preheatovento375F(200C)Poundthechickenbreastto¼inch(6mm)thickness.Seasonbothsideswithsalt,pepper,garlicpowder,place2slicesofhamontopofbreasts,Sprinklewithshreddedmozzarellaandrollup,Sprinklethetopoftherollswithcrushedritzcrackers.
Bakeinovenfor25-30minutesat375.
Washandpeelsweetpotatoes.Cubethepotatoesandsteamboilpotatoesforabout25minutes.
Place6ozoffrozenveggiesinsmallsaucepan,boilwith¼cupwaterandseasontotaste.
Macronutrients(perserve):Protein:38gCarbs:60gFats:12g
Calories:443
LeanTurkeyMeatloafServes:2Preparationtime:10minutesCookingtime:50minutes
Ingredients:1lb(450g)ofGroundTurkey½canofTomatoSauce2wholeEggs1cup(250ml)ofWhole-WheatBreadcrumbs½Onion,diced.SeasoningandSalttoyourtaste.
Method:Preheatovento375F(180C)Mixallingredientstogetherinabowl,placethemixtureinabakingtraylinedwithfoil,shapeintoaloaf,bakefor45minutes.
TopwithshrirchahotsauceandalittleBBQsauce,thenplaceinovenforanother15minutes
Macronutrients:Protein:28gCarbs:18gFats:4g
Calories:220
SalsaChickenTortillaServes:1Preparationtime:5minutesCookingtime:10minutes
Ingredients:¾cup(190ml)dicedprecookedChicken2Tbsp(30ml)dicedOnion2Tbsp(30ml)Feta-Cheesecrumbles1handfulromainelettuce,chopped1largewhole-wheattortillaSalsafordipping
Method:Arrangethechicken,onion,cheese,andlettucedownthecenterofthetortilla.Rollittightlyandcutitinhalf.Grilltherollsseam-sidedownfor2to3minutesperside,onanonstickskilletheatedtomedium.Servewithsalsa.Makes1serving
Macronutrients:Protein:56gCarbs:10gFats:10gCalories:397
Bistro-StyleWhiteBeanBurgerwithFriedEggandAvocadoServes:1Preparationtime:5minutesCookingtime:20minutes
Ingredients:1cup(250ml)whiteKidneyBeans,drainedandmashed8oz(230g)Portobellomushrooms,grilledandfinelychopped½cup(125ml)Speltflakes½cup(125ml)marinatedArtichokeHearts,choppedandpatteddry2Tbsp(30ml)sun-driedTomatoes,finelychopped1tsp(5ml)balsamicvinegar4cups(1ℓ)MixedGreensGarnish4eggs,friedsunnysideup½Avocado,sliced¼tsp(1ml)seasaltandpepper
Method:Preheatovento400F(200C)Lineabakingsheetwithparchmentpaperandsetaside.Usingcleanhands,combinethefirst6ingredientsandforminto4equal-sizedpatties.Placeontolinedbakingsheetandbakefor20minutes.
Dividegreensequallybetween4plates.Removepattiesfromovenandplaceoverthebedofgreens.Garnisheachburgerwithafriedegg(ifdesired).Divideavocadoslicesevenlybetweenburgersandsprinkleeachevenlywithseasaltandpepper.
Macronutrients:Protein:14gCarbs:24gFats:3gCalories:281
CouscousSaladwithTunaandAvocadoServes:1Preparationtime:10minutesCookingtime:30minutes
Ingredients:70gCouscous125gKidneyBeans250gCherryTomatoes150gSpinach1Pepper60goflightFeta150gTuna½Onion100gAvocado
Method:CooktheCouscousandletitcool.Combineeverythingexceptavocadoandfetaandmixthoroughly.Topwithavocadoandfeta.Seasonwithlemonpepper/garlic/freshlemon/balsamic
Macronutrients:Protein:76gCarbs:97gFat:24gCalories:884
HerbGardenBeefBurgerServes:4Preparationtime:10minutesCookingtime:15minutes
Ingredients:1cup(250ml)choppedfreshHerbMix(dill,basil,parsley,mintandrosemary),divided1lb(450g)extra-leanGroundBeef2tsp(10ml)groundCumin¼tsp(1ml)eachSeaSaltandPepperSauce½cup(125ml)Low-FatplainGreekyogurt1tsp(5ml)minced/crushedGarlic½tsp(2,5ml)LimeZest
Method:Measureout2Tbsp(30ml)ofherbmixtureandsetaside.Usingcleanhands,combineremainingherbs,beef,cumin,saltandpepper,andforminto4-equalsizedpatties.
Grillatmed-highheatfor5to7minutesperside,oruntilcookedasdesired.
Stirtogetherreserved2Tbspofherbs(30ml),yogurt,garlicandlimezest.Divideyogurtmixtureevenlybetweenburgers.
Macronutrients(perburger):Protein:32gCarbs:3gFat:10gCalories:234
BeefandRiceMashServes:2Preparationtime:5minutesCookingtime:5minutes
Ingredients:16oz(450g)lean,GroundBeef1cup(250ml)cookedRice1SwansonBeefflavorpack1Tbsp(15ml)dryParsley2Tbsp(30ml)FatFreeChickenBroth(inthebox)¼cup(63ml)Water1Tbsp(15ml)GarlicPowderSeason-Alltotaste(about2Tbsp)
Method:Putthegroundbeef(mince)inadeepernonstickpanwithalidandaddseason-all,garlicpowder,anddryparsleyandbegintobrownonmediumheat.Assoonasmeatbeginstobrown,stirandthenaddthecookedrice,flavorpacket,water,andbroth.Coverandallowtosimmerfor15minutes,stirring3-4times.
Macronutrients(perserve):Protein:96gCarbs:246gFat:32gCalories:894
AvocadoLimeChickenServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:¼cup(63ml)BrownRice6oz.(170g)grilledChicken½Lime1Avocado¼-½packetStevia
Method:Grillthechickenbreast.Boil/steamthebrownrice.CuttheAvocadointosmallcubeswhilethechickenandricecooks.Squeezethejuicefromthelimeandadd1/4-1/2packetofstevia.Placetherice,chicken,andavocadointoabowl/tupperware.Pourthelimejuiceontop.Mixitalltogether.Youcanaddcilantroorwhateveryouwanttoitafterthat.
Macronutrients:Protein:54gCarbs:45gFat:37gCalories:726
MarinatedChickenEnchiladasServings:6Preparationtime:15minutesCookingtime:35minutesBastingtime:Overnight
Ingredients:1lb.(450g)boneless,skinlessChickenBreasts,cutintocubes1tsp(5ml)OliveOilJuiceof1Lime1tsp(5ml)ChiliPowder2Scallions,mincedSaltandPeppertotaste1(15-oz.)canBlackBeans,drainedandrinsed6(6-inch/15cm)Whole-WheatTortillas2/3cup(180ml)Reduced-FatshreddedMexicancheeseblendorMontereyJackcheese,divided1½cups(375ml)cannedEnchiladaSauce
Method:Inamediumbowl,combinethechickenwiththeoliveoil,limejuice,chilipowder,scallions,salt,andpepper.Coverandmarinateintherefrigeratorforatleast1hourandupto24hours.Preheattheovento375°F(190°C)Removethechickenfromthemarinadeanddiscardtheexcess.Heattheoliveoilinanonstickskilletovermediumheat.Addthechickenandsautéfor7to8minutesuntilchickeniscookedthrough.Removethechickentoabowlandaddtheblackbeans.Dividethechicken-and-beanfillingamongsixtortillas.Topeachwith1Tbsp.ofthecheese.Rollupeachtortillaandplaceseam-sidedowninabakingdishcoatedwithcookingspray.Pourthesauceovertheenchiladasandbake,covered,forabout20minutes.Addtheremainingcheeseandbake,uncovered,for5minutesuntilcheesemelts.
Macronutrients(perserve):Protein:26gCarbs:30gFat:9gCalories305
SpanishRiceServes:8Preparationtime:10minutesCookingtime:30minutes
Ingredients:1lb(450g)leanGroundTurkey1-15ozcanTomatoSauce1-14.5ozcanDicedTomatoes111ozDicedTomatoeswithChiliPeppers2cups(500ml)uncookedinstantBrownRice1cup(250ml)Water2½tsp(12,5ml)ChiliPowder2tspWorcestershiresauce
Method:
Brownturkeyinskillet,drainofffatanddiscard.
Returndrainedturkeytoskillet.Addtomatosauce,tomatoes,ricewater,chilipowderandWorcestershiresauce.Stirtomixingredients.Coverandsimmer20to25minutes.Stirbeforeserving.
Macronutrients(perserve):
Protein:18gCarbs:44gFat:7gCalories310
AsianFlankSteakandStirFryServes:6Preparationtime:30minutesCookingtime:20minutesIngredients:4Tbsp(60ml)LightSoySauce,divided1Tbsp(15ml)RiceVinegar1½Tbsp(22.5ml)ArrowrootorCornstarch,divided1lb(450g)flankSteak,trimmedofallfat¾cup(180ml)Low-Fat,reduced-sodiumBeeforBhickenBroth,divided4Tbsp(20ml)HoisinSauce1tsp(5ml)ChiliPureewithGarlic1Tbsp(15ml)CanolaOil,divided3clovesGarlic,minced1Tbsp(15ml)mincedGinger2stalksCelery,sliced2cups(500ml)slicedBroccoli1mediumRedPepper,cutintostrips1½(375ml)cupsSnowPeasMethod:Inabowl,combine2Tbsp.soysauce,ricevinegar,and½Tbsp.ofthearrowrootorcornstarch.Addsteaktothemixtureandletmarinatefor15minutes.Inanotherbowl,combine½cupbrothwithremainingsoysauce,remainingarrowrootorcornstarch,Hoisinsauce,andchilipuree;setaside.Heathalftheoilinawokorskillet.Addthebeefandmarinade;stirfryfor3minutes.Removethebeefandsetasideinabowl.Heatremainingoil.Addthegarlicandginger,andstirfryfor30seconds.Addthecelery,broccoli,andredpepper.Addtheremainingbroth.Cover.Steam2to3minutes.Addthesnowpeasandcook1to2minutesmore.Thevegetablesshouldbecrisp.Addinthesauceandcook1minute.Addinthebeefandserve.
Macronutrients(perserve):Protein:19gCarbs:12gFat:7gCalories185
ProteinPumpkinPieServes:1Preparationtime:5minutesCookingtime:45minutesChillingTime:5hours
Ingredients:½cup(125ml)cannedPumpkinorButternutSquash6oz(175ml)non-fatGreekYogurt1egg1Tbsp(15ml)ProteinPowderCinnamonorPumpkinPieSpicetotaste.
Method:Preheatovento375°F(190°C).Sprayamedium-sizedroundwithnonstickspray.
Mixalltheingredientstogetherandpourintobakingdish.Bakefor45minutes.Refrigerateovernightor4-5hours.
Macronutrients:Protein:31gCarbs:19gFat:5gCalories:245
BakedChickenServes:6Preparationtime:5minutesCookingtime:20minutes
Ingredients:6largebonelessskinlessChickenBreasts1½cups(375ml)ChickenBroth¾tsp(4ml)OnionPowder¾tsp(4ml)GarlicSaltFreshGroundBlackPeppertotaste
Method:Preheatovento350°F(180°C)Rinse,andpatchickenbreastsdry.Sprayasmall,shallowbakingdishwithcookingspray.Sprinklechickenwithonionpowder,garlicsalt,andpepper.Placeinbakingdish.Addchickenbrothtodish.Bake20minutesoruntilnolongerpink.
Macronutrients(perserve):Protein:25.4gCarbs:0.7gFat:3.2gCalories141.3
TurkeyPowerBallsServes:6(2powerballsperserve)Preparationtime:10minutesCookingtime:25minutes
Ingredients:40oz(1.13Kg)LeanGroundTurkey2largeEggsWhites6PortobelloMushroomsDillWeedSeasonedItalianHerbs2slicesofMontereyJackcheeseBlackPepperApinchofSeaSalt
Method:Preheattheovento320°F(110°C)PeelanddicethePortobellomushroomsandaddintoalargemixingbowlAddthegroundturkeyintothebowlalongwithatablespooneachofDillWeedandItalianHerbs.Adda½teaspoonofblackpepperandapinchofseasalt.Cracktheeggsandseparatethewhitesfromtheyolk.Addthewhitesintothebowl.Mixeverythingwithyourhands,ensuringthatthereisevendistributionofallingredientsthroughoutthemixture.Oncemixed,tearsmallpiecesoftheMontereyJackcheeseandadditinevenlytothemix.SprayabakingtraywithnonsticksprayRollthemixtureinto12golf-sizedballsandplaceontray.Placeinovenandleaveforapproximately18-22minutesuntilslightlybrowned.
Macronutrients(perserve):Protein:47gCarbs:0gFat:5.4gCalories230
HoneyNutBarbequeChickenFingersServes:2Preparationtime:10minutesCookingtime:15minutes
Ingredients:6skinlessChickenBreasttenders½cup(125ml)FiberOneHoneyClusters,crushed½cup(125ml)groundHoneyRoastedAlmonds2EggWhites,slightlybeaten1tsporganicbarbecuesaucePeppertotasteFinelychoppedgarlictotaste
Method:Preheattheovento450°F(220°C)Inashallowdish,combinetheeggwhitesandbarbecuesauce.Inanotherdishmixthecrushedcereal,groundalmonds,garlicandpepper.Dipthechickenpiecesintotheeggdish,andthencoatwiththecrumbmixture.Bakeabout12minutesoruntilthechickenisfullycooked.
Macronutrients(perserve):Protein:35gCarbs:14gFat:12gCalories:300
ChickenEggWhitePizzaServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:4oz(115g)BonelessSkinlessChickenBreasts4largeEggWhites¼cup(63ml)TomatoSauce1cup,(250ml)choppedPeppers,Sweet,Green2Tbsp(30ml)Peppers,Sweet,Red2Tbsp(30ml)MexicanStyleFourCheese2Tbsp(30ml)Onions
Method:OnMediumheatthoroughlycookeggwhitesinsmallroundpan.Seasonwithpepper,garlicoranyother"pizza-y"seasoningyoulike.flipeggwhitesoverandadd1/4cuptomatosauce,choppedvegetables,grilledchickenandcheese.Reduceheattomediumlowandcookuntilthecheeseismeltedontop.Serve.
Macronutrients:Protein:47.4gCarbs:17.2gFat:10.8gCalories:342
CurryRiceServes:2Preparationtime:10minutesCookingtime:20minutes
Ingredients:|
2cups(500ml)cookedRice,preferablyprecookedandrefrigerated200gdicedChickenBreast100gmixedFrozenVegetables(substitutewithfreshifyouprefer)2WholeEggs1tsp(5ml)CurryPowder2clovesGarlic5gGinger1Tbsp(15ml)SoySauce1Tbsp(15ml)OysterSauce
Method:MarinatedicedchickenbreastinhalfofthesoysauceandoystersauceFrychickenbreastoverhighheatuntilcooked.SetthisasideBeateggs,andmakeverythinomelets,(makes3-4thinomelets).SettheseasideafterslicingAddadashofoiltoahotwokandcookfinelychoppedgarliccloves+gingerforafewsecondsaddprecookedricetothepanImmediatelyaddcurrypowderandremainingsoysauceandoystersauce.MixintoriceAddmixedfrozenvegetables,omeletandchicken,cookforacoupleofminutesthenserve
Macronutrients(perserve):Protein:36gCarbs:82gFat:8g
SalmonBallsServes:5Preparationtime:5minutesCookingtime:5minutes
Ingredients:150gSalmon80-120gCottageCheese20-35gBreadcrumbs
Method:Preheatovento350°F(180°C)Putthesalmonandcottagecheeseinabowlandmixwell.Rollthesalmoninsomebreadcrumbsandensuretheyarewellcovered.
Bakefor20minutes.Makesroughly5balls.
Macronutrients(perserve):Protein:55.1gCarbs:17.9gFat:10.2gCalories:356
PeanutButterChickenServes:1Preparationtime:70minutesCookingtime:25minutes
Ingredients:8oz(230g)Chicken1Tbsp(15ml)PeanutButter1½Tbsp(22.5ml)SoySauceGingerGarlicpowderHotsauceCayennepepper(optional)
Method:Preheatovento450°F(220°C)Mixeverythingintogetherexceptforpeanutbutter,andletmarinateforatleastanhour.Placeonfoil,spreadthepeanutbutteroverthechicken.Coverandbakefor22-25minutes.Openandbroilfor1minute.
MacronutrientsProtein:54gCarbs:6gFat:19gCalories:440
BakedPineappleChickenServes:8Preparationtime:5hoursCookingtime:45minutes
Ingredients:3lb(1.4kg)ChickenBreast20oz(567g)UnsweetenedPineappleChunks2Tbsp(30ml)SugarFreeSyrup2Tbsp(30ml)ReducedSodiumSoySauce¼tsp(2ml)BlackPepper½SweetOnion(around150g)½tsp(2ml)GroundGinger1tsp(5ml)PureLemonJuice3-4SlicesofaNavalOrangeMethod:Chopyouronion.Cutyournavalorangeslicesinhalf.Combineallofyouringredientstogetherasidefromthechickenintoabowl.Mixthemtogether.Addyourchickenandmixintoalargeziplocbag.Removeairfrombagandmixeverythingtogetheroncethebagissealed.Letmarinateinthefridgeforatleast2-5hours(overnightworksevenbetter).
Preheatovento375°F(190°C)Removeandplaceintoabakingdish.Bakefor45minutes.Servehot.
Macronutrients(perserve):Protein:47.25gCarbs:11.37gFat:1.37gCalories:247
SlowCookedChickenStewServes:10Preparationtime:15minutesCookingtime:5hours
Ingredients:4lb(1.8Kg)ChickenBreast1RedOnion,chopped1Can(10.75Ounces/305g)98%FatFreeCreamofMushroomSoup½tsp(2.5ml)Lemon&Pepper1½tsp(7.5ml)MincedGarlic(or3Cloves)1tsp(5ml)ItalianSeasoning6oz(170g)Mushrooms2LargeSweetPotatoes2RussetPotatoes12oz(340g)Carrots2Cups(500ml)Water1Packet(24g)OnionGravyMix
Method:ChopupyourRedOnion,SweetPotatoes,RussetPotatoes,Carrots,andMushrooms.CutyourChickenBreastsinto1inchpieces.Combineallofyouringredientsintotheslowcooker.Cookonhighfor4-5hours.Serve.
Macronutrients(perserve):Protein:45.6gCarbs:36gFat:3.3gCalories:356
ItalianSlowCookedChickenServes:12Preparationtime:15minutesCookingtime:8hours
Ingredients:4½lb(2Kg)ChickenBreastmeat½tsp(2.5ml)BlackPepper1tsp(5ml)Mrs.DashItalianMedley(orItalianSeasoning)½RedOnion,chopped2tspMincedGarlic(4Cloves)1pct(20g)DryItalianSaladDressingMix1can(10.5oz/298g)98%FatFreeCreamofMushroom½cup(125ml)Water8oz(240g)FatFreeCreamCheese1½cups(375ml)BabyBellaMushrooms(around100g)
Method:Chopchickenbreastsintohalves.Combinealloftheingredientsintoslowcooker.Stiringredientstogetheruntilmixed.Cookonlowfor6-8hoursstirringafter3-4hours.
Macronutrients(perserve):Protein:50gCarbs:6gFat:1.75gCalories:308
SloppyJoesServes:7Preparationtime:10minutesCookingtime:25minutes
Ingredients:1GreenPepper,chopped1RedPepper,chopped1SweetOnion,chopped2Carrots,chopped.1Tbsp(15ml)OliveOil2lb(900g)LeanGroundBeef1tsp(5ml)MincedGarlic(or2Cloves)8oz(227g)NoSaltAddedTomatoSauce10Tbsp(150ml)Hickey&BrownSugarBBQSauce5tsp(25ml)Sriracha1Tbsp(15ml)Worcestershiresauce
Method:Heataskilletoveramediumflameandaddoliveoil.AddtheGreenPepper,RedPepper,andSweetOnion,andfryforapproximately3minutes.
Oncecookedaddyourleangroundbeefandbrown.
Afteryourbeefhasbrownedreducetheburnertolow,andaddintherestofyouringredients.Mixeverythingtogether.Letitsimmeronlowheatforaround10-15minutes.Onceyoursaucestartstothickenup,it’sdone
Macronutrients(perserve):Protein:26.3gCarbs:31.6gFat:6.6gCalories:251
CreamyArtichokeChickenServes:2Preparationtime:10minutesCookingtime:20minutes
Ingredients:2SkinlessChickenBreast½cup(125ml)ZoiGreekYogurtNonfatPlainGreekYogurt6tsp(30ml)DijonMustard1cup(250ml)floweretsBroccoliFlowerClusters½cup(125ml)TraderJoe'sArtichokeHearts
Method:Preheatyourovento350F(180C)Grindthebroccoliinafoodprocessor,mixwithartichokehearts,Greekyogurt,anddijonmustard.Coattopofchickenbreastswiththemix.Placeinashallowoven-proofdish.Bakefor15-20minutes.
Macronutrients(perserve):Protein:38gCarbs:16gFat:2gCalories242
SpicyCoconutChickenTendersServes:2Preparationtime:10minutesCookingtime:25minutes
Ingredients:2tsp(10ml)SrirachaHotChiliSauce4oz(135g)ChickenBreastTenderloins4Tbsp(60ml)rawUnsweetenedShreddedCoconut2Tbsp(30ml)AllWhites100%LiquidEggWhites12oz(355g)ChickenBreast
Method:Preheattheovento350F(180C)Placetheshreddedcoconutonaplateandspreaditoutsome.Mixtheliquideggwhitesandsrirachatogether.Diptherawchickeninthismix.Thenrollthetendersonaplatethathasthecoconutshredsonit.Repeatthisprocessandmakecertainthechickentendersarewellcovered.Sprayabakingtraywithnonstickspray,ensurethatitiswellcovered.Placethechickenonthebakingsheetandbakefor25minutes.
RecommendedToppings:SrirachaCinnamon
Macronutrients(perserve):Protein:26gCarbs:7gFat:13gCalories:260
PeanutButterChickenServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:5oz(150g)ChickenBreast½Onion,medium,chopped100mlAlmondMilk20gPeanutButter1cloveGarlic¼HotChiliPepper1tsp(5ml)Ginger1packetSweeteners(Splenda,Sucralose)
Method:FryonionandchickenbreastonamediumheatuntiljustcookedWhilechickenanonioniscooking,mixupallotheringredientsinablenderWhenchickenisjustcooked,addyoursauceintothehotpanandbringtoaboil,simmeringtodesiredconsistency
Macronutrients:Protein:50gCarbs:14gFat:23gCalories:467
ChickenAvocadoBurgerPattiesServes:4Preparationtime:5minutesCookingtime:5minutes
Ingredients:½cup(125ml)Cilantro1Tbsp(15ml)OnionPowder¼tsp(1ml)BlackPepper1Avocado1Tbsp(15ml)LimeJuice½cup(125ml)choppedScallionsorSpringOnions2¼cups(560ml)ExtraLeanGroundChicken¼tsp(1ml)SeaSalt2tsp(10ml)MincedGarlic1tsp(5ml)Garlic&HerbSeasoningBlend¼cup(63ml)WholeWheatBreadCrumbs
Method:Preheatovento350F(180C)Inalargemixingbowlcombinealltheingredientstogether.Usehandstomixingredients,turningandmixingthoroughly.Form4medsizedpattieswithhandsandputonbakingsheet.Cookononesidefor18-20min,flipandcookothersideforsameamount.Serveandenjoy.
Macronutrients(perserve):Protein:27gCarbs:13gFat:16gCalories:302
TunaMeltServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:½can(6.5oz),TunachunksinWater,drained2slicesArnoldLowCarbMultiGrainBread1Tbsp(15ml)FatFreeMayonnaise2slicesBordenFatFreeSingleCheeseSlicesApinchMortonSeaSaltDashBlackPepper1tsp(5ml)TexasPeteHotSauce
Method:Mixallingredientstogetherinabowlexceptthecheeseandbread.Placecheeseonbreadandmixturefollowedbyotherbreadsliceandtoastuntilcheesehasmelted.
Servehot.
Macronutrients:Protein:40gCarbs:27gFat:5gCalories:290
ChickenPotPieServes:10Preparationtime:15minutesCookingtime:6hours
Ingredients:5lb(2.25Kg)ChickenBreast3Cans(32.25Ounces/915g)HealthyRequest/FatFreeCreamofChickenSoup1Can(103/4Ounces/305g)98%FatFreeCreamofCelery1Can(103/4Ounces/305g)98%FatFreeCreamofMushroom1½tsp(7.5ml)BlackPepper1tsp(5ml)GarlicSalt1tsp(5ml)OnionPowder5Packets/CubesLow/NoSodiumChickenBouillon1½cups(375ml)SlicedMushrooms1cup(250ml)ChoppedCelery1cup(250ml)ChoppedCarrots16oz(470ml)FrozenMixedVegetables8MediumRedPotatoes
Method:ChopupCelery,Carrots,andRedPotatoes.CutyourChickenBreastsinhalf.Combineallofyouringredientsintotheslowcooker.Mixeverythingtogether.Cookonhighfor5-6hours.
Macronutrients(perserve):Protein:69gCarbs:43.9gFat:4.7gCalories:494
SpicyChickenLentilsServings:8Preparationtime:10minutesCookingtime:6hours
Ingredients:3½lb(1.57kg)ChickenBreasts1½Tbsp(22.5ml)OliveOil1½tsp(7.5ml)MincedGarlic(or3Cloves)1SweetOnion6oz(170g)Carrots1tsp(5ml)Basil1½cups(375ml)Lentils4tbsp(60ml)Sriracha1cup(250ml)BBQSauce2cups(500ml)Water
Method:Takeoutyourchickenbreasts,trimoffthefat,andcutintohalves.Chopupyoursweetonionandcarrots.Combineeverythingintoyourslowcooker.Cookonlowfor6hours.
Macronutrients(perserve):Protein:63gCarbs:39.75gFat:4.13gCalories:448
SpicyTurkeyChiliServes:1Preparationtime:7minutesCookingtime:10minutes
Ingredients:4oz(120g)Extra-leanGroundTurkey¾cup(180ml)BlackBeans½cup(125ml)Corn(steamed)1packetMcCormick'sChili⅓cup(83ml)TomatoPaste⅓cup(83ml)dicedTomatoes¼cup(63ml)choppedFreshBasil(optional)1JalapenoPepper(diced,optional)Seasoningstotaste:½Tbsp(7.5ml)eachPaprika,Cumin,Cayenne,PepperCheese(optional):1oz(30g)Goat,Feta,orLow-fatMozzarellaCheese
Method:Seasongroundturkeywithpaprika,cumin,cayenne,andpepper.Setaskilletonmediumheatandlightlyspraywithcoconutoil.Addmeat.Chopthemeatasitcooksintheskilletusingaspatula.Whenthemeatisnearlycooked,addinthechiliseasoningandtomatopaste.Stir.Addblackbeans(withsomejuice),corn,basil,andanyothervegetables.Reducetheskillettolowheatandcover.Letitsimmerandcookfor8-10minutes.Removetheskilletfromtheheatandletitcool.Topwithcheeseifdesired.
Macronutrients:Protein:46gCarbs:50gFat:3gCalories395
RotisserieChickenNoodlePastaBakeServes:1Preparationtime:10minutesCookingtime:25minutes
Ingredients:4oz(120g)cookedrotisserieChicken(pulled)⅓cup(83ml)WholeWheatorDurumWheatPastaShells½up(125ml)ChickenBroth1Tbsp(15ml)2%GreekYogurt¼cup(63ml)dicedCarrots¼cup(63ml)choppedCelery¼cup(63ml)dicedMushrooms(optional)FreshparsleySeasoningstotaste:1tsp(5ml)eachcumin,pepper,garlic,onionpowder,Mrs.Dashpoultryseasoning
Method:Preheatovento405F(210C).Inapot,boilandcookyourwheatpasta.Rinseandsetaside.Diceyourrawcarrotsandmushrooms.Weighandseparate4ozbakedchickenmeat.Inasmalldisposableramekinorbakingdish,addchicken,pasta,Greekyogurt,veggies,andseasonings.Stirwithaspoonormini-spatula.Pourchickenbrothoverthemixture.Ensurethatamajorityofthenoodlesarecoveredsothattheywon’tburnwhenbaking.Topwithfreshparsley.Bakeintheovenfor20-25minutes.Removefromtheovenandenjoy.
Macronutrients:Protein:39gCarbs:33gFat:3gCalories347
TeriyakiSalmonServings:3Preparationtime:60minutesCookingtime:10minutes
Ingredients:2Tbsp(30ml)OliveOil3Tbsp(45ml)SoySauce3Tbsp(45ml)Sugar-FreeKetchup2Tbsp(30ml)OnionSoupMixPowder1Tbsp(15ml)Splenda½tsp(2.5ml)mincedGarlic¼tsp(1ml)OnionPowderThree6-oz.(360g)SalmonSteaks
Method:Combineoliveoil,soysauce,sugar-freeketchup,onionsoupmixpowder,andSplendainabag.Placesalmonfiletsinthebagandthenletsitforaboutanhourtomarinate.Removefiletsfrombagandplaceonthegrillfor4-5minutesperside.Servewithfreshly-steamedvegetablesandquinoaorbrownrice.
Macronutrients(perserve):Protein:46.6gCarbs:5.9gFat:7gCalories:363
FieldofGreensServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:8oz(160g)pastureraisedVealSeasaltChivesGhee3cupsRomainelettuce1Tbsp(15ml)MacadamiaNutoil1tsp(5ml)BalsamicVinegar
Method:Heatgheeinskillettocoatthepan.Insertveal.Seasonwithsaltandchives.Brownmeatandflipafewtimesitcooksprettyquickonmediumheatforabout10minutes.Tossromainewithoilandvinegar;serveimmediately.
Macronutrients:Protein:51gCarbs:8gFat:2gCalories:296
LobsterBoatServes:1Preparationtime:5minutesCookingtime:None
Ingredients:6-8oz(170g)Lobster(ideallyclawmeat)1Tbsp(15ml)lightMayonnaiseJuicefrom1/4Lemon¼BellPepper,diced¼Onion,diced1stalkCelery,diced3-4RomaineLettuceheartleavesSaltandPepperandotherspices,totaste
Method:Removelobstermeatfromshellandcutortearintochunks.Placeinabowl.Adddicedvegetablestothelobsterthenmixinthemayo,lemonjuice,andspices.FilltheRomaineheartleaveswithlobstersalad.Serve
Macronutrients:Protein:42gCarbs:8gFat:6gCalories:260
SpicyTurkeyMeatballsServes:4Preparationtime:10minutesCookingtime:20minutes
Ingredients:1½lb(675g)groundTurkey1largeEgg2largeEggwhites¾cup(180ml)Oats2Tbsp.(30ml)mincedJalapenoPepper½tsp(2.5ml)ChiliPepper¼cup(63ml)Salsa½finelydicedgreenBellPepper½finelydicedredBellPepper
Directions:Preheatovento450F(230C).Usingyourhands,combineallingredientstogetherinalargebowl.Formmixtureintomedium-sizedmeatballs.Setmeatballsinabakingdish.Placedishinovenandcookfor12-15minutes,oruntilgoldenbrown.Topwithaddedsalsa.
Macronutrients:Protein:19gCarbs:7.2gFat:1.7gCalories:121
ChickenCheeseMeatballsServes:MultiplePreparationtime:5minutesCookingtime:10minutes
Ingredients1½lb(675g)groundChickenBreast½cup(125ml)Low-FatMozzarellaCheese½cup(125ml)Low-FatParmesanCheese1Tbsp(15ml)Oregano3EggWhites1cup(250ml)Oats½cup(125ml)finelydicedOnion
DirectionsPreheatovento450F(230C).Usingyourhands,combineallingredients.Rollchickenmixtureintobite-sizedmeatballs.Placemeatballsonagreasedbakingsheet.Bakefor8-10minutesoruntilgoldenbrown.
Macronutrients(permeatball):Protein:19.6gCarbs:7.2gFat:4.3gCalories:155
ChickenCaesarMeatballsServes:10Preparationtime:10minutesCookingtime:30minutes
Ingredients1½lb(675g)groundchicken3eggwhites1cup(250ml)Oats2Tbsp(30ml)Low-FatCaesarsaladdressing½mincedcloveGarlic4Tbsp(60ml)Low-FatParmesancheese
DirectionsPreheatoven425F(220C).Combineallingredientsinalargebowl.Rollchickenmixtureintoabout20meatballs.Placeeachmeatballinamuffincupandbakefor25-28minutes,oruntilgoldenbrown.Onceoutoftheoven,removefrommuffintin.Beforeserving,squeezelemonjuiceovertop.
Macronutrients:Protein:19gCarbs:7.2gFat:2.8gCalories:129
FishinFoilServes:1Preparationtime:5minutesCookingtime:20minutes
Ingredients:4oz(120g)TilapiaAsparagus½Lemon,slicedJuiceof½aLemonFishseasoningPepper
Method:Preheatovento375F(190C)Useonepieceoffoilperfish.Addlemonjuice.Sprinklefishseasoningontop.Addpepper,lemonslices.Addveggiesontop.FoldintofoildownfromthetopleavingairforsteamingPlaceeachfoilonacookiesheetandbakefor15-20minutes.
Macronutrients:Protein:30gCarbs:11gFat:5gCalories:209
ChickenCucumberSaladServes:1Preparationtime:10minutesCookingtime:none
Ingredients:1Cucumber2stalksofCelery30gRedOnion70gSpinachandKaleGreekYogurtdip30gFat-FreeCheddarCheese1canofChunkChicken,drained(about185g)
Directions:Peelandchopthecucumber,celery,andonion.Combineallingredientsinalargemixingbowl.SeasontotasteServe
Macronutrients:Protein:51gCarbs:19gFat:10gCalories:377
SweetPotatoOmeletServes:1Preparationtime:7minutesCookingtime:10minutes
Ingredients:3largeWholeEggs1mediumSweetPotato,baked3slicesleanTurkeyBacon¼(63ml)cupShreddedCheese1Tbsp(15ml)Low-FatSourCream
Method:Peelsweetpotatoandmashtheflesh.Reheatitinaskilletorinthemicrowave.Cookturkeybaconinaskillettotaste.Onceturkeyisdone,scrambletheeggsandpourthemintoanonstickskilletsettomediumheat.Covertheentireskilletsurfaceinathinlayerofegg.Lettheeggssetandthencarefullyflipitover.Spreadsweetpotatoononesideoftheeggs.Sprinklecheeseontopofsweetpotato.Placebaconontopofcheeseandsweetpotato.Spreadsourcreamontopofbacon.Foldeggsinhalfandletsitforaminuteortwo.Flipomeletoverandletsitforaminuteortwo.Removefromheatandplaceonplate.Addsaltandpepperasdesiredandenjoy!
Macronutrients:Protein:37gCarbs:27ggFat:24gCalories:485
ThaiSpicyBeefSaladServes:1Preparationtime:10minutesCookingtime:5-10minutes
Ingredients:½lb(225g)leanSteakSaltandpepper,totaste4cups(1ℓ)MixedGreens2Tbsp(30ml)each:freshMint,Basil,andCilantro2greenOnions,sliced2Tbsp(30ml)freshLimeJuice½tsp(2.5ml)LemongrasspasteorfreshLemongrass1tsp(5ml)lowsodiumSoySauce1tsp(5ml)ChiliFlakes2tsp(10ml)FishSauce1/2tsp(2.5ml)SteviaintheRaw
Method:Seasonsteakwithsaltandpepperandgrilltodesiredreadiness.Inasmallbowl,mixgreens,mint,basil,andcilantro.Inanothersmallbowl,mixlemongrass,greenonions,limejuice,soysauce,fishsauce,chiliflakes,andStevia.Slicesteakandplaceontopofgreens.Pourdressingovergreensandsteak.Tosslightlyandserve.
Macronutrients:Protein:36gCarbs:18gFat:7gCalories:260
MalaysianCurryPrawnsServes:4Preparationtime:10minutesCookingtime:10minutes
Ingredients:½lb(225g)largePrawns,withshell/tail1Tbsp(15ml)CoconutOil1Tbsp(15ml)freshGarlic,chopped1canlightCoconutMilk1Tbsp(15ml)CurryPowderSaltandpepper,totaste
Method:De-veintheprawns.Heatcoconutoilinlargepanovermediumhighheatandaddthegarlic.Rinseprawnsandlightlysaltandpepper.Addprawnstopanandsprinklewithcurrypowder.Sautéfor2-3minutesuntilallprawnsarewell-seasoned.Addcoconutmilkandturnheattolow.Simmerfor5minutes.Serve.
Macronutrients(perserve):Protein:15gCarbs:4gFat:11gCalories172
ChickenCurryServes:2Preparationtime:7minutesCookingtime:10minutes
Ingredients:5oz(150g)bonelessChickenBreast5cups(1.25ℓ)slicedrawMushroom1wholeRedPepper2cups(250ml)greenrawSnapBeans¼cup(83ml)cannedChickenBroth1cups(250ml)Low-FatYogurt4tsp(20ml)Cornstarch4tsp(20ml)ExtraVirginOliveOil2tsp(10ml)CurryPowder
Method:Takechickenbreastsandcutintomediumsizedcubes.Grabalargenonstickdeepfryingpanandaddthechickenbreastswith1tablespoonofoliveoil.Cookthechickeninfryingpanuntilitsbrownedanddone.Whilethechickeniscookinggrabanothernonstickfryingpanandaddmushrooms,pepper,andbeanswith2tablespoonsofoliveoil.Stirthismixtureregularlyuntilitssoft.Backtothefirstpanandaddchickenbroth,yogurt,currypowder,andcornstarch.Stirthismixtureregularlyuntilthesaucethickens.Increaseheatifneeded.
Macronutrients:Protein:32gCarbs:735gFat:13gCalories:373
BeefChopSueyServes:1Preparationtime:5minutesCookingtime:15minutes
Ingredients:7oz(210g)Beef,fattrimmed.6largeEggWhites1largeOnion,chopped3cups(750ml)Danishrawcabbage2½stripesCelery2cups(500ml)ofthinslicedMushrooms1½cups(375ml)matureSoybean2cups(500ml)ChinesecannedWaterChestnut2tsp(10ml)OliveOil2Tbsp(60ml)AppleCiderVinegar1Tbsp(15ml)SoySauce½cup(125ml)brothbouilloncanned,readytoservebeef
Method:Youwillneed2largenonstickfryingpans.Inthefirstfryingpanaddtheoliveoilandbeefandcookuntilthebeefisbrown.Don'tcookfortoolong,thebeefwillgotoughandchewy.
Whilethebeefiscooking,inthesecondfryingpan,add2tablespoonsofoliveoil,cabbage,celery,mushrooms,waterchestnuts,soybean,vinegarandonion.Cookuntilentiremixtureishot,andtheonionshavesoftened.Nowaddthesoysauce,beefstockandcookedbeef.Cookthismixturefor5-10minutes.
Macronutrients:Protein:50gCarbs:38gFat:16gCalories:490
SalsaQuinoaChickenServes:5Preparationtime:5minutesCookingtime:5minutes
Ingredients:2cups(500ml)Quinoa,uncooked24oz(720g)cookedChicken2cups(500ml)Salsa1cup(250ml)Onion,choppedDicedJalapenototaste(optional)
Method:Boilquinoainwith4cupswater.Afterreachingaragingboil,turntheheatdowntomedium-low.Allowquinoatocookuntilonlyaslightamountofwaterisleft.Pullquinoafromheat,andletstandcoveredfor10minutes.Extrawaterwillsoakintothequinoa.Mixchicken,salsaandonioninwiththequinoa.Divideevenlyinto5Tupperwarecontainers.
Macronutrients:Protein:40gCarbs:49gFat:6gCalories:434
GrilledTunaBurgersServes:4Preparationtime:10minutesCookingtime:10minutes
Ingredients:450gTuna40gOnion,chopped1largeCarrot,shredded2clovesGarlic,finelychopped4EggWhites20gchoppedChives40gBreadCrumbsSpicestotaste
Method:Mixalltheingredientstogetherinalargemixingbowl.Splitingredientsintofourpatties.Takeatrayandcoverwithanonstickpieceofbakingpaper.Spraythepaperlightlywithlowfatcookingspray.Grillpattiesonbothsidesuntilbrown.
Serveeitherwitharollandtrimmings,orwithriceandvegetables.
Macronutrients:Protein:35gCarbs:15gFat:1.2gCalories:200
TunaCheeseMeltServes:1Preparationtime:9minutesCookingtime:6minutes
Ingredients:15oz(150g)canofTuna,2Tbsp(30ml)ofOatmeal1EggWhiteDicedOniontotasteFresh,mincedGarlictotaste⅓oz(10g)MozzarellaorCheddarcheeseSaltandPeppertotaste
Method:Placeallingredientsintoamixingbowl.Mix,ormashingredientstogether,andformintoapatty.Placepattyintoafryingpan,andcookovermediumheat.Cookuntilslightlybrownonbothsides.
Macronutrients:Protein:26gCarbs:4gFat:2gCalories:145
ThaiSpicedChickenServes:4Preparationtime:OvernightCookingtime:40minutes
Ingredients:6ChickenBreastscutinhalf12oz(350g)naturalNon-FatorLow-FatYogurt2-3Tbsp(15ml)ThaiRedCurryPaste4Tbsp(60ml)choppedfreshCilantro3inch(7.5cm)pieceCucumberLimeWedgesandSaladGreenstoserve
Method:Preheatyourovento375F(190C).Putthechickeninashallowdishinonelayer.Blendathirdoftheyogurt,thecurrypasteandthreetablespoonsofthecilantro.Seasonwellwithsaltandpouroverthechicken,turningthepiecesuntiltheyareevenlycoated.Leaveforatleast10minutes,orinthefridgeovernight.
Liftthechickenontoarackinaroastingtinandroastfor35-40minutes,untilgolden.
Blendtogethertheremainingyogurtandcilantro.Finelychopthecucumberandstirintotheyogurtmixture.Season.Servewiththechickenandgarnishwithwedgesoflimeandsaladgreens.
Macronutrients(perserve):Protein:43gCarbs:8gFat:3gCalories:166
Snacks&Desserts
PeanutButterChocolateProteinCookies
ChocolateProteinFrozenYogurtRecipe
Strawberry,BananaandPeanutButterIceCream
ChocolateOrangeProteinBalls
PeanutButterOatmealRaisinMuffins
HighProteinChocolateCake
RicePudding
ProteinBrownies
ProteinSnickers
PeanutButterChocolateCookies
PeanutButterIceCream
ChocolateMugCake
ProteinBars
StrawberryandBananaProteinBar
BananaBread
CookiesandCreamRiceKrispyTreat
HoneyNutProteinBars
PeanutButterCupCakes
ProteinOreos
ProteinBrownies
HighProteinCheesecake
ChocolatePeanutButterProteinBars
ChocolatePeanutButterCookieDough
ProteinPudding
ProteinTruffles
ChocolateCake
CottageCheesecake
AminoAcidJelly
DeliciousDessertPizza
ChocolatePeanutButterWrap
StrawberryFluff
BananaFlaxseedMuffins
ProteinPancakes/StrawberryShortcake
ProteinLavaBrownie
ProteinMousseRecipe
ProteinCookiesandCreamWaffles
GlutenFreeProteinCarrotCake
BostonCreamDonut
ApplePieProteinDonut
BlueberryProteinDonuts
ChocolateProteinDonuts
ProteinPackedParfait
Coconut-OatBars
CinnamonScroll
StrawberryCheesecake
PeanutButterChocolateProteinCookiesServings:18Preparationtime:10minutesCookingtime:2minutesChillingtime1Hour
Ingredients:3cups(750ml)PuffedBrownRice1scoop(30g)WheyProteinPowder(anyflavor)1cup(250ml)Oats¼cup(63ml)Nuts/DriedFruit¼cup(63ml)Stevia6tsp(20ml)DarkunsweetenedCocoa½cup(125ml)Honey1tsp(5ml)VanillaExtract¾cup(180ml)organicPeanutButter
Method:Pour3cupsofbrownpuffedriceintoamixingbowl.Add1scoopofwheyproteinAdd1cupofwholeoatsandaddsomecrushednutsordriedfruitofyourchoiceInamicrowavablebowl.CombineStevia,peanutbutter,honeyandvanillaextract.Placeinthemicrowavefor30secondintervals,stirringfrequently,untilcombined.Addpeanutbuttermixtureofthecrispyriceandstiruntilwellmixed!Shapemixtureintocookiesandplaceinfridgeforanhour
Macronutrients(perserve):Protein:5.6gCarbs:21.5gFat:7gCalories:153
ChocolateProteinFrozenYogurtServes:1Preparationtime:5minutesChillingtime:60minutes
Ingredients:1Banana(freshorfrozen)100gofFull-FatorganicnaturalliveYogurt1Tbsp(15ml)Green&Black’sorganicCocoa40gofChocolateProteinPowder
Method:Placethebanana,cocoaandproteinpowderintheblenderandblenduntilevenandcrumblyAddintheyogurtandblendPourintoabowl,jarordishandfreezefor30-60minutes.Testitwithyourfingeronthetoptocheckhowfargoneitis.
Macronutrients:Protein:41gCarbs:31gFat:6gCalories:350
Strawberry,BananaandPeanutButterIceCreamServes:1Preparationtime:5minutesCookingtime:None
Ingredients:1frozenBanana4frozenStrawberries1Tbsp(15ml)oforganicPeanutButter
Method:Blendfrozenbananaonalowspeedsettinginyourblender.
Oncebananaiswellblended,addthe4frozenstrawberriesandtablespoonofpeanutbutter.
Macronutrients:Protein:10gCarbs:15gFat:10gCalories:100
ChocolateOrangeProteinBallsServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:80gDates70gRolledOats50gPeanutButter3scoops(90g)ofChocolateWheyProtein10gCocoa1Orange1sachetpowderedEggWhites20gshreddedCoconutMethod:Finelygratetherindfromyourorangeandaddtherindalongwitheverythingbutthecoconutintoyourblender.Addinthejuiceonehalfoftheorange(65ml).
Whizzintermittentlyuntileverythingcomestogetherinasoft,balling,stickyfashion.
Putyourshreddedcoconutintoasmallbowl.Themixisverysticky,Iusedatablespoontoremovearound35gofmixtureatatime.Ploponespoonfulintothebowlofcoconutandtumbleituntilcovered.Youcanthenremoveitandrollitintoaballwithyourhands.
Plop,rollandball10times.Tryandmakethemeven.IsatmybowlonascalesoIcouldcheckhowmucheachblobIremovedweighed.
Sittherolledballsonaplateandfridgethemforanhourminimum.
Canthenstoreoreatupasdesired!
Macronutrients:Protein:10gCarbs:14gFat:4gCalories:131
PeanutButterOatmealRaisinMuffinsServings:8Preparationtime:10minutesCookingtime:20minutes
Ingredients:3gSplenda1tsp(5ml)ofBakingPowder10gPeanutButterpowder(PB2)1scoop(30g)peanutbutterflavoredWheyProtein1Tbsp(15ml)GreekYogurt1Tbsp(15ml)RegularYogurt2EggWhites½cup(125ml)flavoredoatmeal.10gCompletePancakeMix
Method:CrackyourEggWhitesandaddintoamagicbullet,withtheyogurts.Addthedryingredients,andblendfor2-3minutes.
PreheatOvento350F(180C)Pprayamuffinsheet/panwithanonstickspraySlowlypourthemixtureabouthalfwayupthemuffinpan.
Bakefor16-20minutesuntilatoothpickwillcomeoutclean.
Transfertoacoolingracktocool.
Macronutrients(perserve):Protein:5gCarbs:6gFat:0.5gCalories:48
HighProteinChocolateCakeServings:8Preparationtime:10minutesCookingtime:30minutesIngredients:2scoops(60g)ChocolateWheyProtein½cup(125ml)WholeWheatFlour⅓cup(83ml)unsweetenedCocoaPowder1tsp(5ml)BakingPowder1tsp(5ml)BakingSoda1egg2tsp(5ml)Vanillaextract¼cup(63ml)Avocado16ozjarbabyfoodfruit+oatmealmixSweetenerofchoice(splenda/steviaetc.)Method:Preheatovento350F(180C).CoatbakingpanwithcookingsprayMixalldryingredientsinaseparatebowlSlowlyaddwetmixtureintodryingredientbowlBlendbowlofingredientsBakefor25minutes
Macronutrients(perserve):Protein:8gCarbs:14gFat:1.8gCalories:120
RicePuddingServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:1½(375ml)cupscookedWhiteRice8oz(230ml)VanillaRiceMilk2Tbsp(30ml)LactoseFreeChocolateorVanillaBreyer’sIceCream
Method:Placericeinabullet,orfarberwareblender,notaregularblender,addricemilk,andicecreamBlendtillthick,openblender,stir,andaddmorericemilktillfullBlendagaintillcreamy/
Macronutrients:Protein:35gCarbs:78gFat:4gCalories:490
ProteinBrowniesServes:9Preparationtime:15minutesChillingtime:4minutes
Ingredients:2scoops(60g)VanillaWhey30gchoppedAlmonds3gCocoaPowder50gOats50mlAlmondMilk30gRoastedPeanuts3Tbsp(45ml)crunchyPeanutButterDarkchocolatecoatedthinRiceCakesforbase90g60%DarkChocolate
Method:Placesomericecakesonanaluminumfoiltheseformthebaseforthechocolatebites.Mixallthepowdersandoatstogetherinabowl.Addinthepeanutbutterandalmondmilkandstiruntilyougetathickbatter.Addinthealmondsandstirabitmoretomix.Coatthericethinswiththemixtureandspreadevenlyacrossthewholebase.Placetrayinfreezerfor15minutesuntilyoumeltthedarkchocolateinaBainMarie.
Oncethedarkchocismelted,takethetrayoutofthefreezer.Beforepouringthechocolate,placetheroastedpeanutsontopofthehardenedmixture.Pourthedarkchocolateontopandspreadevenlywithaspatulaorspoon.Placeinthefridgefor3-4hourstogeteverythingfirm.Removeandcutintoequalsquares.
Macronutrients(perserve):
Protein:11gCarbs:13gFat:11gCalories:190
ProteinSnickersServes:10Preparationtime:10minutesCookingtime:2minutes
Ingredients:Filling100gPeanutButter50gProteinPowder10gCocoa200gLowFatGreekYogurt20gcrushedrawPeanutsChocolateshell:80g+85%Chocolate20gCoconutOilSweetener
Method:Proteinbar:Mixallingredientstogether.Dividethemixtureinto10equalparts,andshapeintoabarsChocolatecover:BreakthechocolateintosmallpiecesMeltthecoconutoil,(Placecontainerinboilingwater,)Meltthechocolate,addthecoconutoilandwhiskCoatthebarswithasmallamountofchocolate,diptheminthechocolate
Macronutrients(perserve):Protein:10.2gCarbs:3.5gFat:11.3gCalories:156
PeanutButterChocolateCookiesServings:8Preparationtime:5minutesCookingtime:10minutes
Ingredients:60gProteinPowder75mlAlmondMilk3Tbsp(45ml)ofsmoothPeanutButter15gchoppedAlmonds30gOats60gDarkChocolate(60%)
Method:Preheatovento212F(100C).Mixthefirst2ingredientsthoroughly.Thenaddthepeanutbutterandcontinuetoblenduntilsmooth.Mixthispastewiththeoatsandalmondsandwithaspoonandstirwell.Foldinthechoppeddarkchocolate(orchocolatechips).Formballsoutofthemixtureandplaceoncookingtray.Bakefor5minutesandthenswitchoffovenandleaveforanother2-3minutes.Removeandleavethemonthetraytocool.
Macronutrients(perserve):Protein:8gCarbs:8gFat:7gCalories127
PeanutButterIceCreamServes:1Preparationtime:5minutesCookingtime:30minutes
Ingredients:100mlLowFatMilk3Tbsp(45ml)ofCrispyPeanutButter1scoop(30g)VanillaWheyProtein
Method:Mixmilk,PeanutButterandWheyProtein.Heatitinapanfor3-4min(untilit’screamy).Placeitintothefreezerforabout30min.
Macronutrients:Protein:38.6gCarbs:10.8gFat:22.6gCalories:400
ChocolateMugCakeServes:1Preparationtime:3minutesCookingtime:1minutesIngredients:1EggWhite1scoop(30g)ChocolateProteinWhey1Tbsp(15ml)CocoaPowder1tsp(5ml)BakingPowder¼cup(63ml)waterorCoconutmilkNonstickspray
Method:MixingredientsinbowlSpraymugwithnonsticksprayPouringredientsintomugandmicrowavefor40secondsFlipovermugandthecakeslidesout
Macronutrients:Protein:30gCarbs:6gFat:3gCalories:150
ProteinBarsServes:MultiplePreparationtime:5minutesCookingtime:15minutes
Ingredients:80grofOats2scoops(60g)ofVanillaorStrawberryWheyProtein30grPeanutButter20grHoney20grcrushedWalnuts5-10grGojieBerriesEnoughwatertomixalltogetherintoapaste.
Method:Preheatyourovento300F(150C).Mixeverythingintoabowlthenputintoatreywithcookingpaper.Bakefor12minutes.
Removeandallowtocoolslightly,thencutintobarsorcubes.
Macronutrients:Protein66gCarbs90gFats38gCalories:920
StrawberryandBananaProteinBarServings:6Preparationtime:10minutesCookingtime:35minutes
Ingredients:1cup(280ml)rawOatmeal5scoops(150g)StrawberryProteinPowder¼cup(63ml)Fat-FreeCreamCheese½cup(125ml)Non-FatdryMilkPowder2EggWhites¼cup(63ml)Water1½Bananas,mashed2tsp(10ml)Canolaoil
Method:Preheatovento330F(160C)Spraya9x9squarepanwithcookingspray&setaside.Inamediumbowlcombineoatmeal,Proteinpowder&drymilk.Setaside.Inanotherbowlbeattogetherwithanelectrichandmixer,creamcheese,eggwhites,bananas,water&oil.Addtheoatmixture&continuetobeatuntilthetwoarecombined.Pourbatterintothepreparedpan.Bakefor30-35minutesoruntiltoothpickcomesoutclean.
Macronutrients(perbar):
Protein22gCarbs22gFat3gCalories:203
BananaBreadServes:8Preparationtime:10minutesCookingtime:50minutes
Ingredients:200galmondmealoroatmeal,dependingonyourcarbrequirements1cup(250ml)VanillaProteinPowder1tsp(5ml)BakingPowder1cup(250ml)GreekYogurt4eggs½tsp(2,5ml)salt2bananas,mashed
Method:Preheatyourovento280F(140C).
MixtheeggsandyogurttogetherAddinthetwomashedbananas.
Oncethisisniceandsmooth,addinthedryingredientsandmixwell.
Pourthemixtureintoaloaftin.
Bakeforabout50minutes.
Tochecktoseeifitisdone,pokeaskewerintothemiddleoftheloaf.Whenitisdone,theskewershouldcomeoutclean.
Severcooled
Macronutrients(perserve):Protein:24gCarbs:12gFat:18gCalories:306
CookiesandCreamRiceKrispyTreatServes:1Preparationtime:10minutesChillingtime:30minutes
Ingredients:39gRiceKrispyCereal1scoop(30g)CookiesandCreamWheyProtein20gMarshmallowFluff5gHoney50gGreekYogurt
Method:CombineDry(Cereal+Whey)inabowlCombineWet(Yogurt,HoneyandFluff)InasmallbowlTakeasmallsquarecontainerandcoatwithcookingsprayandthenmixthewetanddryinthelargerbowl.Whencombinedtogetheryouwillthendropthemixtureintothesquarecontainerandlevelofflikeasquare(KrispyTreat)Allowtositinfridgefor20-30minutesandthenenjoysoitwillsettleandbindtogether.
Macronutrients:Protein:30gCarbs:60gFat:2gCalories:380
HoneyNutProteinBarsServings:6Preparationtime:10minutesChillingtime:1hour
Ingredients:120gOats2scoops(60g)HighProteinWhey100gPeanuts4Tbsp(10ml)OliveOil2Tbsp(10ml)Honey
Method:Startbyblitzingthepeanutsup,addoliveoilandcontinuetoblitzuntilyouhavepeanutbutter(1-2minutesdependingoncrunchyorsmooth).Mixwithallotheringredientsinbowluntilitstartstocombine,addmoreoiliftoodry.Putmixturein8x8bakingtray,spread/patdownuntilfullyspreadevenly.Putitinthefridgetofirmupforanhour,takeitoutanddivideintobars.Icutmineintosix,storeinfoilinfridgeandenjoy.
Macronutrients:Protein:14gCarbs:20gFat:3.5gCalories:301
PeanutButterCupCakesServes:3Preparationtime:15minutesFreezertime:2hours
Ingredients:118gofpowderedPeanutButter(PB2)110mlsemi-SkimmedMilk24gBournevillecocoa10gCandarelgranulatedsweetener
Method:AddwatertothePB2powdertomakeapasteinaseparatebowl.
Mixthemilk,bournvillecocoa,andcandarelsweetenertogether.StartspooningthePB2intothemixtureuntilitthickensupandresemblesthickmeltedchocolate:useonlyhalfofthePB2mixture,astheotherisusedforthefilling.Spray3cupcakeholderswithanonstickspray.Linethecupcakeholderswiththechocolatemixture.Oncethecakeholdershavebeenlinedwiththechocolatemixture,spoonblobsoftheleftoverPB2pasteintothecakeholders.AddtherestofthechocolatemixtureoverthePB2paste.Leaveitinthefreezerforaround2hoursandithardensuplikeregularchocolate.
Macronutrients(perserve):Protein:19.6gCarbs:22.1gFat:8gCalories:206
ProteinOreosServings:7Preparationtime:10minutesCookingtime:10minutes
Ingredients:1tbsp(15ml)VanillaExtract⅓cup(83ml)Honey½scoop(15g)DymatizeNutritionEliteCasein-Vanilla¼cup(63ml)GreekYogurt¼cup(63ml)AlmondMeal1cup(250ml)CocoaPowder(Unsweetened)1scoop(30g)ChocolateWheyProtein1tsp(5ml)BakingPowder2tbsp(30ml)UnsweetenedAlmondMilk¼cup(63ml)UnsweetenedApplesauce1mediumEgg¼cup(63ml)LowfatCottageCheese
Method:Preheatovento350F(180C).
Combinealmondmeal,cocoapowder,egg,applesauce,vanilla,honey,bakingpowderandchocolateproteinpowder.Form14Oreosizedcookiesonagreasedpan.Bakefor10minutes.
ForthefrostingBlendcottagecheese,Greekyogurt,1/2tbspofhoney,vanillacaseinproteinandalmondmilk,whencookiesarecooled,placefrostingbetweenthecookies.
Macronutrients(perserve):Protein:10gCarbs:9gFat:5gCalories:121
ProteinBrowniesServes:1Preparationtime:3minutesCookingtime:1minutes
Ingredients:1scoop(30g)ChocolateWheyProtein2tsp(10ml)ofCocoaPowder1/4teaspoonBakingPowder
Method:Mixtogetherwithalittlewaterintoapasteandmicrowavefor1minute.Bestservedwithlowvanillafaticecream.
Macronutrients:With50mlicecream:Protein:30.4gCarbs:38.9gFat:6.7gCalories:275
HighProteinCheesecake
Serves:MultiplePreparationtime:10minutesCookingtime:45minutes
Ingredients:3scoops(90g)HighProteinWhey8oz(230ml)fatfreeCreamCheese6oz(170ml)plainGreekYogurt8oz(230ml)SkimMilk½cup(125ml)CottageCheese1egg½cup(125ml)Spenda(7packets)1tsp(5ml)VanillaExtract2tsp(10ml)Cinnamon
Method:Preheatyourovento350F(180C).
MixeverythingtogetherAddsomeblueberriesorstrawberriesforvariation(ifdesired)Bakefor45minutesAllowtocoolandplaceinthefridgeforafewhoursuntilcold..Servecold
Macronutrients:Protein:151gCarbs55gFat10gCalories:968
ChocolatePeanutButterProteinBarsServes:6Preparationtime:10minutesCookingtime:5minutes
Ingredients:1½cups(375ml)ChocolateWheyProteinpowder¾cup(180ml)AlmondMeal2Tbsp(30ml)Cocoapowder¼cup(63ml)creamyPeanutButter½cup(125ml)milk100gDarkChocolate
Method:Mixthefirst5ingredientsinabowluntilyougetathickpaste-likebatter.Dividethebatterinto6portionsandshapeintobars.Chillinthefreezerforafewminutestohardenupabit.
Meltthechocolateslowlyoveradoubleboiler.Oncemelted,addbarsoneatatimetocoat.Stickbackinthefreezerandenjoyoncethechocolatehashardened.
Youcanalsosubinoatorcoconutflourforthealmondmeal,andanyotherfavoriteproteinpowderflavoryoulikeorhaveonhand
Macronutrients:Protein:19gCarbs20gFat22gCalories:343
ChocolatePeanutButterCookieDoughServes:1Preparationtime:35minutesCookingtime:noneIngredients:2tsp(10ml)PeanutButter2scoops(60g)ChocolateWheyProtein40-50mlSkimMilk
Method:Mixpeanutbutterandwheyinabowlandaddmilk,alittlebitatatime,untilyouhaveacookiedoughlikeconsistency,putitinthefridgeforhalfanhourandenjoychocolatepeanutbuttercookiedough
Macronutrients:Protein:56gCarbs6gFat19gCalories:419
ProteinPuddingServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:1cup(250ml)plainGreekYogurt1scoop(30g)ChocolateWhey3Tbsp(45ml)unsweetenedCocoaPowderortotasteSweetenerofchoice(optional)
Method:Stirinthewheyandthecocoapowderuntilcompletelyblended;youshouldendupwithathick,darkbrownpaste,addmorecocoaifdesired.Serve.
Foranaddedcrunchorsweetness,addsomenuts,fruit,rawcocoanibs,etc.Alternatively,Putitinthefreezerfor1-2hoursforatastyfrozentreat.
Macronutrients:Protein:52gCarbs17gFat:4gCalories:330
ProteinTrufflesServes:10(3ballsperserve)Preparationtime:15minutesCookingtime:None
Ingredients:1cup(250ml)DefattedPeanutFlour1cup(250ml)VanillaProteinPowder½cup(12ml)Splenda⅓cup(83ml)ToraniSFVanillaSyrup2Tbsp(30ml)Butter2Tbsp(30ml)PeanutButter1Tbsp(15ml)VanillaExtractCocoaPowderorChocolateChips
Method:Mixallingredientsuntilaballisformed.AddmoreSplendaiftoosticky,moresyrupiftoodry.Rollinto40balls.ForBuckeyes,meltchocolatechipsanddrizzlechocolateoverrefrigerated,formed,doughballs.ForTruffles,rollformeddoughballsincocoapowder.Keeprefrigerated.
Macronutrients(perserving):Protein:80gCarbs:12gFat:3gCalories:395
ChocolateCakeServes:MultiplePreparationtime:10minutesCookingtime:35minutes
Ingredients:1¾(430ml)cupsAll-PurposeFlour½cup(125ml)SplendaNoCalorieSweetener,Granulated½cup(125ml)SplendaBrownSugarBlend¾cup(180ml)cocoapowder1½tsp(7,5ml)bakingpowder1½tsp(7,5ml)bakingsoda½(2,5ml)teaspoonsalt1¼cups(315ml)low-fatbuttermilk¼cup(63ml)vegetableoil2largeeggs,lightlybeaten2tsp(10ml)vanillaextract1cup(250ml)hotstrongblackcoffee
Method:Preheatovento350F(180C).Greasea10cupbundpanwithnonstickcookingspray,setaside.Blendflour,SplendaGranulatedSweetener,SpendaBrownSugarBlend,bakingpowder,bakingsoda,cocoapowder,proteinpowderandsaltinlargemixingbowl.Combinebuttermilk,oil,eggs,vanillaextract,andcoffeeinasmallbowl.Addflourtomixture,usinganelectricmixeronmediumspeed,mixuntilSmooth(about2minutes).Pourbatterintocakepanorbundtpan.Bakefor30-35minutes,untilaninsertedtoothpickincenterofcakecomesoutclean.Letcoolinpanfor5minutes.
Macronutrients:Protein:36gCarbs33gFat70gCalories:230
CottageCheesecakeServes:2Preparationtime:10minutesCookingtime:24hours
Ingredients:600gCottageCheese3largeEggWhites1wholelargeEgg10drops(1ml)VanillaFlavoringCinnamon
Method:Preheatovento320F(160C)BlendalltheingredientsinafoodprocessorBakefor20-25minutes.Itshouldstilljiggleslightlyifyoupoketheside.Letitcoolinthefridgefor6-24hoursthenenjoy.
Macronutrients(perserve):Protein:42.5gCarbs:13gFat:23gCalories:423
AminoAcidJellyServes:1Preparationtime:5minutesCookingtime:5minutes
Ingredients:2scoopsofScivationXtend1½Tbsp(22.5ml)gelatin500mlwater(plus100mlformixinggelatin)Instructions:Mix2scoopsofXtendinto500mlofcoldwaterandshake.Separatelymixgelatininto100mlofhotwater.CombinegelatinwithXtendmixandshakewell.Pourintoabowlandplaceinthefridge.Servewhenset!
Makesapprox500grms
Macronutrients:Protein:15g(AminoAcids)Carbs:0Fat:0
Calories:60
DeliciousDessertPizzaServes:4Preparationtime:10minutesCookingtime:5minutes
Ingredients:2¼Cups(563ml)KingArthurFlour"WholeWheatOrganic2cups(500ml)MixedBerries¼cup(63ml)Peaches½Banana¼tsp(1ml)SeaSalt1tsp(5ml)Stevia1cup(250ml)warmwaterCinnamon3Tbsp(45ml)ChocolateLeanbeefAminosVanillaExtractPizzaCrustYeast
Method:Preheatyourovento425F(200C).
Dissolvesalt,yeast,andsteviain1cupofwarmwater.Thenmixflour,cinnamon,vanillaextractwiththedissolvedsalt/yeast/stevia/watermixture.Addthewaterinincrementsuntiladoughliketextureisobtained,Greaseapizzapan.
Wethands(sodoughdoesn'tstick)spreaddoughoutonpizzapan.ScattertheMixedBerries,Peaches,Banana,andLeanbeefAminosoverthedough.Bakefor12to15minutes.
Servehot
Macronutrients(perserve):Protein:15gCarbs:42gFats:1.8gCalories:334
ChocolatePeanutButterWrapServes:1Preparationtime:5minutesCookingtime:None
Ingredients:1scoop(30g)ChocolateProteinPowder1Tbsp.(15ml)naturalPeanutButter1WholeWheatWrap1Banana½packetofSplenda
Method:AddabitofwatertotheproteinpowderinabowlandstiruntilyougetthesameconsistencyaspeanutbutterAdd1/2packetofsplendaandstirSpreadonwholewheatwrapCutupthebananaandrollupinsidethewrap
Macronutrients:Protein:32gCarbs:49gFats:10gCalories435
StrawberryFluffServes:1Preparationtime:5minutesCookingtime:None
Ingredients:½cup(125ml)or1DLofCasein-BasedChocolateProteinPowder.½cup(125ml)or1DLofSkimmedMilk.About300goffrozenRaspberries.
Method:Putyourproteinpowderinabowl.PouryourmilkoverthepowderandmixitwithaspoonPutyourberriesinyourmicrowaveatlowheatingpowerforaboutfiveminutes.Becarefulnottooverdoitandunfreezethemcompletelybecausethismaymessupyourfluff.Whenyourberriesareunfrozenputtheminyourbowlandmixeverythingagain.Takeoutyourelectronicmixerandmixforabout10minutes.Thefluffisdonewhenithasgrownverybigandfluffy.
Macronutrients:Protein:33gCarbs:30gFat:6g
Calories:306
BananaFlaxseedMuffinsServes:12Preparationtime:10minutesCookingtime:20minutes
Ingredients:½cup(250mlFlaxSeed3Bananas,mashed¼cup(63ml)VegetableOil½cup(125ml)Splenda2EggWhites1½cupsVanillaProteinPowder½tsp(2,5ml)BakingPowder½tsp(2,5ml)BakingSoda¼cup(63ml)WholeFlaxSeedsMethod:Preheatovento350F(180C)Inalargemixingbowl,beattogetherbananas,oil,Splendaandeggwhites.Mixintheremainingingredients,foldinguntilsmooth.Lightlygreaseyourmuffinpan.Spoonbatterintopreparedmuffinpan.Bakefor12-15minutesoruntilatoothpickinsertedintoamuffincomesoutclean.
Macronutrients(perserve):Protein:10gCarbs:10gFats:3.5gCalories:105
ProteinPancakes/StrawberryShortcakeServes:3Preparationtime:10minutesCookingtime:15minutes
Ingredients:2scoops(60g)StrawberryWheyProteinPowder¼cup(63ml)Oats¾cup(190ml)EggWhites6oz(120g)freshStrawberries¼cup(63ml)Mrs.Butterworth'sSFSyrup50gReddi-WhipFFWhippedCream
Method:Blendthewhites,whey,andoatsinablenderandputinacup.Pureestrawberriesandsyrupinblender,thenputinaseparatecup.Heataskillettomediumheatandcoatwithsomenonstickspray.Makethepancakesasyounormallywould.Pouroverthestrawberrypureeandtopwithwhippedcream.
Macronutrients(perserving):Protein:23gCarbs:17gFats:1gCalories:170
ProteinLavaBrownieServes:1Preparationtime:3minutesCookingtime:1minutes
Ingredients:2scoops(60g)ChocolateProteinPowder2Tbsp(60ml)SugarFreeJelloPudding2Tbsp(60ml)SugarFreeMapleSyrup1Tbsp(15ml)extraDarkCocoa2EggWhites2packetsofsweetener(splenda,steviaetc.)
Method:Placeallingredientsintomixingbowl.
Proceedtothoroughlystir,untilathickgooeyconsistencyisachieved.
Microwavefor30seconds.
Removeandstir.
Microwaveforanother30seconds.
Servehot.
Macronutrients:Protein:60gCarbs:10gFats:6gCalories:334
ProteinMousseRecipeServes:6Preparationtime:5minutesCookingtime:None
Ingredients:1Container(6Ounces/170g)PlainFatFreeGreekYogurt½Cup(125ml)PurePumpkin½Bananamashed½Tsp(2,5ml)VanillaExtract3Tbsp(45ml)PowderedPeanutButter1½Scoops(45g)ChocolateProteinPowder2Tbsp(30ml)CocoaPowder3PacketsSweetenerMiniGrahamCrackerPieCrusts(Optional)
Method:CombineallofyouringredientstogetherintoabowlorfoodprocessorormixingbowlPouryourmixintoabowlorontopofyourminigrahamcrackerpiecrusts.
Macronutrients(perserve):Protein:11.5gCarbs:8.1gFat:0.8gCalories:86.1
ProteinCookiesandCreamWafflesServes:1Preparationtime:10minutesCookingtime:10minutes
Ingredients:1scoop(30g)CellucorCookiesandCreamWhey1cup(250ml)LiquidEggWhites½cup(125ml)RawOats¼Cup(63ml)FiberOneCereal1tsp(5ml)VanillaExtract1tsp(5ml)GroundCinnamon3Tbsp(15ml)UnsweetenedBakingCocoNonstickcookingspray
Method:Startbyheatingupthewaffleironatamediumtohighheat.Grindtheoatsandfiberonecerealinafoodprocessor,andsetasideinaseparatebowl.PlacetheLiquidEggWhites,andpourtheminablenderandaddinthefiberoneandoatflour.Blendwell,AddtheCookiesandCremewhey,bakingcoco,vanillaextractandblendwell.Spraythewaffleironwithanonsticksprayandpourinbatter.Sprinkleonthecinnamon(ormixinbatter)andpressdownonthewaffleiron.Flipevery2-3minutesuntilcooked.
SuggestedToppings:PeanutButterFatFreeWhippedCreamSFSyrup
Macronutrients:(withouttoppings):Protein:52gCarbs:38gFat:6gCalories:420
GlutenFreeProteinCarrotCakeServes:1Preparationtime:10minutesCookingtime:45minutes
Ingredients:½cup(125ml)VanillaProteinPowder3Tbsp(35ml)CoconutFlour½cup(125ml)gluten-freeOats1½cups(375ml)AlmondMilk2smallripeBananas,mashed1tsp(5ml)BakingPowder1(70g)Carrot,grated1(70g)Zucchini,grated2Tbsp(30ml)Walnuts
Method:Preheatyourovento350F(180C)Inamediumsizemixingbowlcombinetheproteinpowder,coconutflour,oats,milk,bakingpowder,andbananas,andmixwell.Withaspoon,mixinthegratedcarrots,zuchini,andwalnuts.
Sprayamediumsizedbreadtinwithanonsticksprayandscoopthemixtureintoit.
Bakefor45minutes,untilcooked.Checkbyinsertingaknife,thebladeshouldbeleanonwithdrawal.Removeandcoolcompletelybeforeicing.
Mix1packofQuark(250grams)with1/8scoop(16g)ofvanillawheyand1tsp(5ml)offreshly-shavenvanillapods(optional).
Macronutrients:Protein:26gCarbs:22gFat:6gCalories:246
BostonCreamDonutServes:4Preparationtime:15minutesCookingtime:10minutesIngredients:1mediumEgg,separated¼cup(65ml)dryQuakerOldFashionedOats2largeEggWhites1tsp(5ml)VanillaExtract¾tsp(3,5ml)BakingPowder½Tbsp(7,5ml)unsweetenedCocoaPowder¼tsp(1ml))XanthanGum1Tbsp(15ml)AlmondMealFlour¼cup(63ml)LowfatCottageCheese2tsp(10ml)AlmondMilk-UnsweetenedOriginal½scoop(20g)VanillaWheyprotein3packetsSugarintheRaworSteviainTheRaw(Packet)¾tspButterextractMethod:Preheatyourovento350F(180C).Grindtheoatsintoaflour.Thenaddalmondflour,vanillawheyprotein,3eggwhites,bakingpowder,vanillaextract,and1steviapacket.MixwellBlendagain.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bakefor10minutes.
ToppingCream,blendthelowfatcottagecheese,eggyolk,1steviapacket,3/4tspbutterextract,andxanthangum.Chocolatedrizzle,mixtheunsweetenedcocoapowder,andunsweetenedalmondmilk,and1steviapacket.Whenthedonutsaredone,removeandtopwiththeicingandchocolate.
Macronutrients(perserving):Protein:10gCarbs:7gFat:3gCalories:94
ApplePieProteinDonutServes:5Preparationtime:5minutesCookingtime:5minutes
Ingredients:½cup(125ml)dryOldFashionedOats3largeEggWhites1mlCinnamon¼tsp(2ml)MapleExtract⅓mediumApple,chopped½tsp(2ml)BakingPowder4tsp(20ml)SugarFreeSyrup1tsp(5ml)VanillaExtract¼scoop(12g)CellucorCor-PerformanceWhey1packetSugarintheRaworSteviainTheRaw
Method:Preheatyourovento350F(180C).Grindoatsintoaflour.Thenaddthewheyprotein,eggwhites,bakingpowder,vanillaextract,mapleextract,cinnamon,and1steviapacket.Blendagain.Addthechoppedappleandswirlitintothebatter.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bake10minutes.
Topping:3Tbsp(45ml)sugarfreesyrup,1Tbsp(15ml)cinnamonswirlwheyproteinPinchofcinnamon(orvanilla)
Macronutrients(perserve):Protein:5gCarbs:9gFat:1gCalories:55
BlueberryProteinDonutsServes:4Preparationtime:10minutesCookingtime:10minutes
Ingredients:⅔cup(165ml)dryQuakerOldFashionedOats3largeEggWhites¼tsp(1ml)Cinnamon⅓cup(85ml)Blueberries½tsp(2,5ml)BakingPowder1Tbsp(15ml)Bob'sRedMillAlmondMealFlour½tsp(2,5ml)Tone'sPureAlmondExtract½tsp(2,5ml)McCormickPureVanillaExtract½scoop(20g)DymatizeNutritionISO100Hydrolyzed100%WheyProteinIsolate2packetsSugarintheRaworSteviainTheRawMethod:Preheattheovento350F(180C)Grindtheoatsintoaflour.Addtherestoftheingredientsexceptfortheblueberriesandblendagain.Swirlintheblueberrieswithaspoon.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bakefor10minutes.takeoutandallowtocool.
Topping:(optional)3Tbsp(45ml)sugarfreemaplesyrup,with1Tbsp(15ml)vanillawheyproteinPinchofcinnamon
Macronutrients(perdonut):Protein:7gCarbs:7gFat:1.5gCalories:71
ChocolateProteinDonutsServes:multiplePreparationtime:10minutesCookingtime:15minutesServings:4
Ingredients:1tsp(5ml)BakingPowder2Tbsp(30ml)AlmondMealFlour⅓cup(85ml)AlmondBreezeUnsweetenedVanillaMilk3Tbsp(45ml)SmithPurePumpkin½scoop(15g)PureProtein100%WheyProtein-FrostyChocolate½scoop(15g)MuscleMilkLightVanillaCremeProteinPowder4Tbsp(60ml)CoconutMilkYogurt-Vanilla
Method:Preheattheovento350F(180C)Batter:Mixthealmondmeal,chocolateproteinpowder,unsweetenedalmondmilk,chocolateextract,bakingpowder,andthepurepumpkin.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bakefor15minutes.takeoutandallowtocool.Frosting:Mixthedairyfreeyogurtandvanillaproteinpowder.Pouroverdonutsoncecooled.Topwithchoppednutsorsprinkles.
Macronutrients(perserve):Protein:23gCarbs:26gFat:13gCalories:294
ProteinPackedParfaitServes:1Preparationtime:10minutesCookingtime:None
Ingredients:1scoop(30g)GaspariISOFusionProteinPowder1Tbsp(15ml)NescafeInstantCoffee1Tbsp(15ml)Cocoapowder1cup(250ml)Fage0%Non-FatGreekYogurt2Tbsp(30ml)powderedPeanutPutter⅓cup(85ml)organicGranolaAfewFreshBlueberries1Tbsp(15ml)DarkChocolateChips
Method:Placethegranolaintotoajar,glass,cuporbowl.Add⅓cup(85ml)yogurtontopofthegranola.Mix⅓cup(85ml)yogurtwithpowderedpeanutbutter.Addtothejar.Mix⅓cup(85ml)yogurtwithproteinpowder,coffee,andcocoapowder.Addtothejar.Topparfaitwithgranola,chocolatechips,andblueberries.
Macronutrients:Protein:55gCarbs:34gFat:9gCalories:435
Coconut-OatBarsServes:2Preparationtime:5MinutesCookingtime:None
Ingredients:½cup(125ml)Oats½cup(125ml)liquidEggWhites½scoop(15g)VanillaProtein2Tbsp(30ml)Reduced-FatunsweetenedCoconutFlakes½tsp(2.5ml)CoconutExtractCinnamonandSteviatotasteSplashofunsweetenedcoconutmilk
Method:Preheatovento375F(180C)Spray8x8panwithnonstickspray.Blendallingredientsinablenderandpourintopan.Bakefor15minutes.Cutintosquares.
Macronutrients(perserve):Protein:22gCarbs:21gFat:3gCalories:116
CinnamonScrollServes:MultiplePreparationtime:5MinutesCookingtime:15MinutesIngredients:Cake:1/2cup(125ml)liquidEggWhites1/2cup(125ml)MyoFusionCinnamonRollProteinPowder2Tbsp(30ml)OatFlourorinstantBuckwheat1tsp(5ml)BakingSoda1WholeEggFrosting:1/2cup(125ml)VanillaWhey1/2cup(125ml)LowFatGreekyogurt1tsp(5ml)sugar-freemaplesyrupMethod:Cake:Preheatovento390F(200C)Blendallingredientsforcaketogether.Pourbatterintoalargebrowniepan.Bakefor10-15minutes.Whenthecakeisdone,you’llnoticeit’sprettyflat—kindoflikeapancake—thisiswhatwewant.Allowtocool.
Frosting:Combineallingredientsforfrostinginamixingbowl.Aftercakeiscooled,sliceitintothreeorfourstripsandthencoateachstripwithfrosting.Sprinklewithcinnamon.Besuretoleavesomefrostingfortopping.Rolleachcakestriptocreatethecinnamonroll.
Macronutrients:
Protein:44gCarbs:11.4gFat:4g
Calories:290
StrawberryCheesecakeServings:2Preparationtime:15MinutesCookingtime:45MinutesIngredients:Crust¼cup(62ml)TraderJoe'sJustAlmondMeal¼cup(62ml)shreddedDriedCoconut(Shredded,Sweetened)1Tbsp(15ml)CoconutOilFilling1largeEgg1largeEggWhite1Tbsp(15ml)FreshLemonJuice1cup(250ml)1%LowfatCottageCheese,notpacked2Tbsp(30ml)CreamCheese(FatFree)1scoopBodyFortress100%PremiumVanillaWheyProtein¾cup(180ml)LiberteGreekYogurt0%Topping1cup,(250ml)pureedStrawberries2Tbsp(30ml)DriedChiaSeedsMethod:Preheattheovento190C(375F)Crust:Coatapiedishwithnonstickspray.Mixalmondmeal,shreddedcoconutandcoconutoiltogetherinamixingbowl.Placeinpiedishandpressdowntoformcrust.Bakefor10minutesat190C(375F).Removeandletcool.Filling:Mixtheegg,eggwhite,cottagecheese,Greekyogurt,fatfreecreamcheese,vanillawheytogetherinamixingbowl,untilsmooth.Addthefreshlemonjuiceandmixwell.Pourfillingintothecrustandevenitout.Bakefor30-35minutesat190C(375F).Takeoutandletcool.Toppings:Mixthestrawberrypureeandchiaseedstogether.Spreadoverthecheesecake.
Macronutrients(perserving):Protein:27gCarbs:40gFat:10gCalories:365
Smoothies&Shakes
ChocolateCookieButterMassGainSmoothie
MealReplacementShake
MassGainProteinShake(WithoutProteinPowder)
IcedGreenTea
HardGainerShake
BreakfastShake
BerryBlastShake
OrangeCreamsickleProteinShake
TunaShake
BananaBreadShake
PopeyeSpinachShake
MochaFrappuccino
PumpkinProteinSmoothie
AvocadoSmoothie
PowderlessProteinShake
StrawberryCheesecakeProteinSmoothie
ChocolateCookieButterMassGainSmoothieServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:2scoops(60g)ChocolateWheyPowder½cup(125ml)IceWater¼cup(62ml)QuickOats2Tbsp(30ml)CookieButter1/2cup(125ml)frozenGreekYogurt
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:52gCarbs:80gFat:21gCalories:730
MealReplacementShakeServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:1cup(250ml)uncookedOatmeal2scoops(60g)Vanillaprotein¼tsp(2ml)Cinnamon2Tbsp(30ml)SugarFreeMapleSyrup1Tbsp(15ml)choppedAlmonds1½cups(350ml)WaterorLowFatMilk
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:68gCarbs:33gFat:7gCalories:469
MassGainProteinShake(WithoutProteinPowder)Serves:1Preparationtime:5MinutesCookingtime:None
Ingredients:4Icecubes1cup(250ml)Water½EggWhites,Liquid1Banana,sliced1Tbsp(15ml)PeanutButter1tub(130g)NestléGreekYogurt
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:25gCarbs:55gFat:12gCalories:428
IcedGreenTeaServes:MultiplePreparationtime:15MinutesChillingtime:3Hours
Ingredients:4cups(1ℓ)Water2GreenTeabagsJuicefrom1Lemon2Tbsp(30ml)ofHoney(optional)SprigofMintIcecubes
Method:Bringthefourcupsofwatertoaboil,thenpourintoapitcherwiththeteabags.Addthelemonjuice,mintleaves,andhoneyintothetea,andletitsteepfor10minutes.Removetheteabagsandchill.
Addicecubesandservecold.
Macronutrients:Protein:1gCarbs:1gFat:0gCalories:8
HardGainerShakeServes:2Preparationtime:10MinutesCookingtime:2Minutes
Ingredients:1cup(250ml)PeanutButter½cup(125ml)Nutella½cup(125ml)Oats2cups(500ml)2%LowFatMilk1Banana,sliced1tsp(5ml)Cinnamon
Method:Mixtheoats,cinnamonand1cupofmilkinamicrowaveproofbowl,andcookfor1minuteonhigh.Remove,stirandcookforanotherminute.
Scoopthecookedoatmealmixtureintoablender,andblenduntilsmooth.
Addthepeanutbutter,Nutella,bananaandremainingcupofmilk,andblenduntilsmooth.
Consumeimmediately.
Macronutrients(perserve):Protein:47gCarbs:117gFat:94gCalories:1502
BreakfastShakeServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:2scoops(60g)VanillaorChocolateProteinPowder1Bananasliced¼cup(62ml)frozenBlueberries¼cup(62ml)frozenBlackCherries¼cup(62ml)shreddedCoconut⅓tsp(2ml)LemonJuice
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:65gCarbs:30gFat:7gCalories:445
BerryBlastShakeServes:2Preparationtime:5MinutesCookingtime:None
Ingredients:5Icecubes1cup(250ml)Blueberries¼cup(62ml)choppedCashews¼cup(62ml)slicedAlmonds½cup(125ml)Full-FatCottageCheese4scoops(120g)ofVanillaProteinPowder2cups(500ml)Milk¼tsp(1ml)groundCinnamon1Banana,sliced1Tbsp(5ml)PeanutButter
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients(perserve):Protein:73gCarbs:29gFat:18gCalories:570
OrangeCreamsickleProteinShakeServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:1cup(250ml)Ice1cup(250ml)OrangeJuice1scoop(30g)VanillaWhey1tsp(5ml)VanillaExtract2Tbsp(30ml)NonFatPlainGreekYogurt
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:33gCarbs:25gFat:3gCalories:259
TunaShakeServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:26ozcans(340g)Tuna,drained2cups(500ml)Water4LargeIcecubes
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:80gCarbs:4gFat:0gCalories:336
BananaBreadShakeServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:2scoops(60g)VanillaWheyProtein1Banana,peeledandsliced½cup(125ml)QuakerOatmeal(cookedinwater)½cup(125ml)BranFlakes1½cup(350ml)Water30gofDextrose(Onlyifconsumedpost-workout)
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:56gCarbs:64g(34withoutDextrose)Fat:2gCalories:498
PopeyeSpinachShakeServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:1½cups(375ml)Water1-1½cups(375ml)leafySpinach2Tbsp(30ml)AlmondButter2scoops(30g)WheyProtein4cubesIce
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:56gCarbs:10gFat:19gCalories:424
MochaFrappuccinoServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:1tsp(5ml)instantcoffeegranulesofyourchoice1scoop(30g)ChocolateWheyProtein1½cup(375ml)CrushedIce=10-15icecubes1cup(250ml)SkimmedMilk2-3packsSplenda
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:43gCarbs:8gFat:2gCalories:222
PumpkinProteinSmoothieServes:1Preparationtime:5MinutesCookingtime:None
Ingredients:1½scoops(45g)DoubleChocolateWhey½CanLibby'sCannedPumpkinPuree1PacketSplendaorHoney½cup(125ml)Water6Icecubes
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:40gCarbs:22.5gFat:1.5gCalories:260
AvocadoSmoothieServes:2Preparationtime:5MinutesCookingtime:None
Ingredients:1MediumAvocado,peeledanddiced1cup(250ml)AlmondMilk1tsp(5ml)Honey¼-½tsp(2-2,5ml)VanillaExtract
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:3gCarbs:17gFat:13gCalories:180
PowderlessProteinShakeServes:1Preparationtime:10MinutesCookingtime:None
Ingredients:¾Cup(190ml)SugarFreeVanillaCoconutMilk(orMilkSubstitute)½tsp(2,5ml)VanillaExtract½tsp(2,5ml)GroundCinnamon1Tub(5.3Ounces/150g)VanillaFatFreeGreekYogurt¼cup(62ml)FatFreeCottageCheese1Tbsp(15ml)PeanutButter9Tbsp(135ml)LiquidEggWhites1Tbsp(15ml)InstantSugarFreeFatFreeVanillaPuddingIce(Optional)
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:31gCarbs:27gFat:7gCalories:295
StrawberryCheesecakeProteinSmoothieServes:1Preparationtime:10MinutesCookingtime:None
Ingredients:1cup(250ml)SugarFreeVanillaCoconutMilk(ormilksubstitute)3Tbsp(45ml)LiquidEggWhites1Tbsp(15ml)InstantSugarFreeFatFreeCheesecakeJello1cup(250ml)HalvedStrawberries1/2cup(125ml)FatFreeCottageCheese1½scoops(45g)StrawberryorVanillaProteinPowder1/2tsp(5ml)VanillaExtract1cup(250ml)Ice
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:59gCarbs:30gFat:6gCalories:410
Sides
LowCalorieChocolateSauce
AthleteTrailMix
HighProteinRanchSauce
TunaDip
ShrimpCeviche
ShrimpSliders
Turkey-WrappedAsparagus
CupcakeFrosting
ScallopCerviche
CinnamonSweetPotatoFries
CleanProteinNutellaSpread
LowCalorieChocolateSauceServes:multiplePreparationtime:5MinutesCookingtime:None
Ingredients:5gCocoaorpowderedHotChocolateofyourchoice2tsp(10ml)Canderel/Splenda/Sweetenerofchoice½tsp(2,5ml)VanillaExtract.½Tsp(2,5ml)XanthanGum.SmallamountofboilingWater
Method:Combinethecocoa,sweetnerandXanthanguminacup.Addthevanillaextractandsmixwell.Addincrementsofboilingwatertothemixture,untilthedesiredconsistencyisobtained–shouldyouaddtoomuchwater,addasmallamountofXanthangum.Leavetocool/set,oruseimmediately.
Macronutrients:Protein:1gCarbs:0gFat:4gCalories:28
AthleteTrailMixServes:multiplePreparationtime:5MinutesCookingtime:None
Ingredients:½cup(125ml)Dairyfree,glutenfreechocolatechips½cup(125ml)Pumpkinseeds½cup(125ml)Sunflowerseeds½cup(125ml)BananaChips½cup(125ml)DriedCranberries½cup(125ml)ShreddedCoconut(Orwhicheverdriedfruits/nutsyouprefer!)Method:Placeallingredientsinamixingbowlandmixwell.
Sealinanairtightcontainer,orpackintosmallsnack-sizedziplockbags.
Snackonasdesired.
Macronutrients:Macronutrientbreakdownandtotalnumberofcaloriesishardtodeterminewithtrailmix,howeverIrecommendexperimentingwithyourfavouriteseedsandnuts,andobtainingabaselinefromthesecalories.
HighProteinRanchSauceServings:MultiplePreparationtime:10MinutesCookingtime:NoneIngredients:6oz(170g)FatFreePlainGreekYogurt9Tbsp(135ml)FatFreeSourCream¼tsp(2ml)Dill,chopped1tsp(5ml)Parsley,chopped3/4tsp(3ml)Salt½tsp(2,5ml)OnionPowder¼tsp(2ml)GarlicPowder¼tsp(2ml)BlackPepperWater(untildesiredconsistency)1/2Scoop(15g)NaturalFlavoredProteinPowder(optional)
Method:Placealloftheingredientsinamixingbowlandmixwell.Addinwateruntilthesaucehasobtainedyourdesiredconsistency(thelesswateryouusethecreamierit’llbe).Addanaturalflavoredproteinpowderifyouwantmoreprotein.
Macronutrients:Protein:34gCarbs:23gFat:0gCalories:228
TunaDipServings:MultiplePreparationtime:5MinutesCookingtime:None
Ingredients:1Can(5Ounces/142g)Tuna⅓PacketRanchDip2Tbsp(30ml)FlaxSeed1Container(6Ounces/170g)PlainFatFreeGreekYogurt
Method:DrainyourcanofTuna.Placeinamixingbowl,addtheranchdip,flaxseedandyogurtandmixwell.Serveimmediatelywithsnacks.
Macronutrients:Protein:47gCarbs:16gFat:5gCalories:297
ShrimpCevicheServings:4Preparationtime:5MinutesCookingtime:NoneIngredients:½lb(225g)Largeshrimp,cooked,peeledandchopped½cup(125ml)CherryTomatoes,sliced¼RedOnion,sliced¼cup(62ml)Cilantro,chopped½Avocado,choppedJuiceof1LimeSaltandPepper,totasteMethod:Addingredientstoamediumbowl.Tossandrefrigeratebeforeserving.
Macronutrients(perserving):Protein:12.5gCarbs:5.5gFat:4.4gCalories:111
ShrimpSlidersServings:3Preparationtime:5MinutesCookingtime:NoneIngredients:6oz(170g)rawShrimp,de-veinedandpeeled3OzeryBakerymultigrainsliderbuns½cup(125ml)BellPepper,diced1RomaTomato,slicedLettuceleaves½Tbsp(7,5ml)KelapoCoconutoilorusethespraySeasonings:Onionpowder,Garlicpowder,Pepper,CuminMethod:WashandremovealltailsandpeeltherawshrimpandDrytheshrimpwithapapertowel.Addtheshrimptoablenderandpulseblenduntilachunky,thickstickypasteisachieved.Removetheshrimpfromthefoodprocessorandseasonwithyourchoiceofseasonings.
Mixusingyourhands,andformthreeequalsizedpatties.
HeataskilletonmediumheatandaddtheKelapococonutoil.(Ifyouareplacingtheshrimponthegrill,besuretogreasetherack.)Placetheshrimpslidersontheskilletandcookuntiltheshrimppattiesturnpink.
AssembletheslidersusingasmallleafoflettuceandasliceofRomatomato.
Serveimmediately.
Macronutrients(perserving):Servingsize1sliderProtein:14gCarbs:13gFat:2gCalories:135
Turkey-WrappedAsparagusServings:12Preparationtime:10MinutesCookingtime:10MinutesIngredients:AbundleofthickspearsofAsparagus(roughly12)24oz(600g)TurkeyLunchmeat,slicedthinlyKelapoCoconutOilSeasonings(optional):Bragg’sLiquidAminos,Garlicpowder,OnionpowderInstructions:Preheatovento450F(220C)SprayabakingsheetwithanonsticksprayChopbottomstemsoffasparagus.Wrapeachasparaguswith2ozofslicedturkeylunchmeat.Heataskilletoveramedium-highflameandspraywithKelapococonutoil.Placethewrappedasparagusintheskilletwiththeturkeyflapenddown.Searthewrappedasparagus.Whilecooking,addseasoning.
Onceallsidesoftheturkeyareseared,removefromtheskillet.Placethewrappedasparagusintheovenonabakingsheetandbakeintheovenfor4-5minutes.
Servewarm.
Macronutrients(perserving):Servingsize:OneasparaguswrapProtein:12gCarbs:2gFat:1gCalories:66
CupcakeFrostingServings:MultiplePreparationtime:5MinutesCookingtime:None
Ingredients:2scoopscaseinproteinpowder(½-¾cup,dependingondesiredthickness)1cup(250ml)Greekyogurt5Tbsp(75ml)Milk
Method:Placetheproteinpowderandyogurttogetherinabowl,andmix.
Stirinonetablespoonofmilkatatime,untilthemixtureacquiresafrostingliketexture.Itshouldbecreamyandnotoverlyrunny.Feelfreetoaddmorecaseinifyouwantthickerfrosting,ormoreyogurtifyouwantitcreamier.
Whencaseinmixtureisready,useittofrostyourcooledmuffins.Youcaneitheruseaknifetospreadit,orputthefrostinginaZiplocbag,cutoffacorner,anduseitasafrostingbag.
Macronutrients:Protein:75gCarbs:5gFat:5gCalories:
ScallopCervicheServes:3Preparationtime:OvernightCookingtime:None
Ingredients:1lb(450g)BayScallops(thesearesmallscallops,roughlythesizeofamarble)Juiceof6Limes(enoughtocoverthescallops–youcanuselemonsifyouprefer)½largeRedOnionchopped1mediumsizedTomato1stalkofCelery2Tbsp(30ml)ofCapers2Tbsp(30ml)OliveOilPinchofSeaSalt1tsp(5ml)groundBlackPepper(ortotaste)
Method:Placethescallopsintoashallowbowlandsqueezethejuicefromthelimesoverthescallops.Coverandrefrigeratefor4-8hours(overnight).
Removefromtherefrigerator,anddrainoffmostofthelimejuice.
Dicetheonion,tomato,andcelery,andaddittothescallopsalongwiththecapers,salt,oliveoilandpepper.
Refrigerateforanotherhourandservecold.
Macronutrients(perserving):Protein:26gCarbs:7gFat:10gCalories:241
CinnamonSweetPotatoFriesServes:1Preparationtime:10MinutesCookingtime:20Minutes
Ingredients:½tbsp(7.5ml)Cinnamon250gSweetPotato¼cup(62ml)ExtraVirginOliveOil½scoop(15g)CellucorCor-PerformanceWhey
Method:Preheatyourovento425F(200C)Washanddryyoursweetpotato,peelifpreferred.Coatabakingtraywithnonstickcookingspray.
Sliceintofries–ensurethattheyareallaboutthesamewidth.PlacetheoliveoilandCinnamonSwirlproteininamixingbowl,andmixwell.Coatallyourfriesandplaceonabakingsheet,ensurethatthefriesareevenlyspaced.Sprinklewithcinnamon.Bakefor15-20minutesatdependingonhowthickyourfriesare.
Checkevery5minutesorso.Youmaywanttoflipthem½or¾thewaythrough.Servehot
Macronutrients(perserving):Protein:8gCarbs:27gFat:27gCalories:383
CleanProteinNutellaSpreadServes:MultiplePreparationtime:10MinutesCookingtime:10Minutes
Ingredients:2cups(500ml)RawHazelnuts1½tbsp(22.5ml)pureVanillaExtract¼cup(63ml)CacaoPowder¼cup(63ml)RiceMaltSyrup(orothersweetener)½cup(125ml)ofunsweetenedAlmondMilk
Method:PreheatyouroventoPreheatovento200F(1200C)Placethehazelnutsonabakingsheetandroastfor10minutes.Removefromtheovenandallowtocool.Usingapapertowel,rubthehazelnutstogethertoremovetheirdarkenedskin.Blendthenutsinafoodprocessoruntilsmoothandbuttery.AddtheCacaopowder,sweetener,vanillaextractandalmondmilk,Blendwelluntilsmooth.Storeinanairtightjarorcontainerinacoolplaceuntilreadytouse.
Macronutrients:Protein:38gCarbs:50gFat:90gCalories:1162
Conclusion
Ihopetheserecipeswillserveyouwellonthewaytoachievingyourhealthandfitnessgoals.Onceyou’vegottheserecipesmastereddon’tbeshytoaddextraingredientsandflavours,aswellasaltertheamountofprotein/carbohydratesbasedingredientsineachdishtobettersuityourcalorieandmacronutrientgoals.
Happycooking!