RECIPES and EATING OUT
Protein Pancake: (This recipe yields about 8 pancakes)
5 egg whites
2 scoops of protein powder (I use Muscletech's Nitrotech cookies and cream)
1 cup organic rye flour
1 cup flax seed meal
1 cup soy milk
1/4 teaspoon of vanilla
Mix ingedients well. IF the consistency is too thick, add a little milk. If it's too thin, add a little more protein powder. It should be the consistency of regular pancake batter. What I do is either: make all the pancakes using the batter and freeze them or keep the mix in the frig and make one pancake per day. Note, when keeping the mix, you may have to add a little milk each morning.
Tuna Melt: (eat as 10:00 a.m. meal or 3:00 meal)
1 can of albacore tuna in water (drain)
5 slices of TofuRella cheese (that's tofu cheese) with jalapeno (sold in the vegetarian section of grocery store)
1 tsp taco seasoning or hot sauce
2 egg whites
Mix ingredients well. You can either microwave the mix or put it in the oven and bake it.
When cheese is melted it is ready. Eat with 1 slice of KAMUT toast or 8 to 10 blue corn or black bean tortilla chips.
Brown Rice cake treat: (eat as a post-workout treat or 10:00 or 3:00)
2 brown rice, no sodium rice cakes
1/2 tsp of almond or soy peanut butter on each
1/2 scoop of protein powder...sprinkle on top of the almond or soy butter and mix around with a fork.
mixing will cause the peanut butter to become sort of crumbly, but be sure the powder is not loose.
Eat just like that. It's a yummy snack.
Protein Yam: (eat with lunch)
Microwave 1 medium size yam until done.
Cut it open and scoop out the potato into a bowl
Add 1 tsp cozy cottage sugar free syrup
1 tsp almond butter or soy butter
1/2 scoop of protein powder
Mix the ingredients well. This is a yummy and healthy version of your old time sweet potato casserole.
Spanish Style Ground Turkey and Brown Rice: (Eat at lunch or mid-morning)
Brown ground turkey with taco seasoning or hot sauce (or both)
Cook brown rice according to instructions, but do not add oil
Mix the two together; 1 cup of brown rice with 1 cup of turkey
Greek Yogurt and fruit: (eat as a 10:00 or 3:00 meal or after a workout)
1/4 cup of greek yogurt
1 packet of truvia or pruvia (Stevia) sugar alternative
add either: 1/8 cup of berries, or 1/2 grapefruit (cut it up of course)
Mix well.
Turkey Chili : (eat as lunch or dinner)
1 package of ground turkey breast
1 package of turkey sausage (Spicy)
1 can white beans (drained)
1 can black beans
1 can red beans
1 can diced tomates with basil (Italian style)
1 can chili with corn
4 small cans of V8 juice
2 packages of chili seasoning
1 can tomato paste
1 small onion, diced.
Cook ground turkey and squeeze the sausage out of the casing into pan. Season with 1 package of chili seasoning and saute with onions.
In a crock pot, dump all the canned beans, chili, paste, and tomatoes. Mix meat and bean mix together and let cook for 2 to 4 hours on low.
Baked Chicken Crouquettes
6 chicken breasts cut into medallion size pieces
4 egg whites
1/3 c. hummus (any flavor)
2 Wheat a bix cereal squares
1 handfull of flax seed chips or whole grain tortilla chips
1 handfull of almonds (crushed)
Salt and Pepper
Cayenne (to taste)
Preheat oven to 400 degrees. Spray cookie sheet with pam.
Marinate chicken breast pieces in the egg mixture while you prepare the topping.
Crush wheat a bix, flax seed or whole grain tortilla chips and almonds together. Add salt, pepper and cayenne.
One piece at a time, remove from egg mixture and roll in the topping mixture. Place on cookie sheet. Bake for 20 minutes.
Note: Bake less if you plan to reheat them since they will overcook in the microwave. You can freeze for later as well.
Quinoa, Chicken and Lentil Stew
Serves 4
1 tbsp. olive oil
1 small red onion, finely diced
1 red bell pepper, chopped
1 small zucchini, chopped
2 stalks celery, thinly sliced
3 garlic cloves, minced
¾ c. dry quinoa
1 tbsp. dried oregano
1 tsp. dried thyme
1 tsp. each ground cumin and coriander
½ tsp. paprika
¼ tsp. freshly ground black pepper
2 boneless chicken breasts, chopped
½ c. red lentils
2 ½ cups low sodium chicken broth
Pine Nuts and Hot Sauce (optional)
In a large pot, heat oil over medium heat. Add, onion, bell pepper, zucchini, celery and garlic and saute’ for two minutes.
Add quinoa, oregano and thyme and other spices, continue heating for four minutes.
Add chicken and saute for another 4 or 5 minutes or until chicken is fully cooked, stirring regularly. Stir in lentils and cover with the chicken broth.
Bring to a genle boil, then reduce heat and simmer for 30 minutes or until lentils and quinoa are tender, stirring occasionally.
Add more broth during cooking if needed. Garnish with pine nuts and hot sauce if desired.
5 egg whites
2 scoops of protein powder (I use Muscletech's Nitrotech cookies and cream)
1 cup organic rye flour
1 cup flax seed meal
1 cup soy milk
1/4 teaspoon of vanilla
Mix ingedients well. IF the consistency is too thick, add a little milk. If it's too thin, add a little more protein powder. It should be the consistency of regular pancake batter. What I do is either: make all the pancakes using the batter and freeze them or keep the mix in the frig and make one pancake per day. Note, when keeping the mix, you may have to add a little milk each morning.
Tuna Melt: (eat as 10:00 a.m. meal or 3:00 meal)
1 can of albacore tuna in water (drain)
5 slices of TofuRella cheese (that's tofu cheese) with jalapeno (sold in the vegetarian section of grocery store)
1 tsp taco seasoning or hot sauce
2 egg whites
Mix ingredients well. You can either microwave the mix or put it in the oven and bake it.
When cheese is melted it is ready. Eat with 1 slice of KAMUT toast or 8 to 10 blue corn or black bean tortilla chips.
Brown Rice cake treat: (eat as a post-workout treat or 10:00 or 3:00)
2 brown rice, no sodium rice cakes
1/2 tsp of almond or soy peanut butter on each
1/2 scoop of protein powder...sprinkle on top of the almond or soy butter and mix around with a fork.
mixing will cause the peanut butter to become sort of crumbly, but be sure the powder is not loose.
Eat just like that. It's a yummy snack.
Protein Yam: (eat with lunch)
Microwave 1 medium size yam until done.
Cut it open and scoop out the potato into a bowl
Add 1 tsp cozy cottage sugar free syrup
1 tsp almond butter or soy butter
1/2 scoop of protein powder
Mix the ingredients well. This is a yummy and healthy version of your old time sweet potato casserole.
Spanish Style Ground Turkey and Brown Rice: (Eat at lunch or mid-morning)
Brown ground turkey with taco seasoning or hot sauce (or both)
Cook brown rice according to instructions, but do not add oil
Mix the two together; 1 cup of brown rice with 1 cup of turkey
Greek Yogurt and fruit: (eat as a 10:00 or 3:00 meal or after a workout)
1/4 cup of greek yogurt
1 packet of truvia or pruvia (Stevia) sugar alternative
add either: 1/8 cup of berries, or 1/2 grapefruit (cut it up of course)
Mix well.
Turkey Chili : (eat as lunch or dinner)
1 package of ground turkey breast
1 package of turkey sausage (Spicy)
1 can white beans (drained)
1 can black beans
1 can red beans
1 can diced tomates with basil (Italian style)
1 can chili with corn
4 small cans of V8 juice
2 packages of chili seasoning
1 can tomato paste
1 small onion, diced.
Cook ground turkey and squeeze the sausage out of the casing into pan. Season with 1 package of chili seasoning and saute with onions.
In a crock pot, dump all the canned beans, chili, paste, and tomatoes. Mix meat and bean mix together and let cook for 2 to 4 hours on low.
Baked Chicken Crouquettes
6 chicken breasts cut into medallion size pieces
4 egg whites
1/3 c. hummus (any flavor)
2 Wheat a bix cereal squares
1 handfull of flax seed chips or whole grain tortilla chips
1 handfull of almonds (crushed)
Salt and Pepper
Cayenne (to taste)
Preheat oven to 400 degrees. Spray cookie sheet with pam.
Marinate chicken breast pieces in the egg mixture while you prepare the topping.
Crush wheat a bix, flax seed or whole grain tortilla chips and almonds together. Add salt, pepper and cayenne.
One piece at a time, remove from egg mixture and roll in the topping mixture. Place on cookie sheet. Bake for 20 minutes.
Note: Bake less if you plan to reheat them since they will overcook in the microwave. You can freeze for later as well.
Quinoa, Chicken and Lentil Stew
Serves 4
1 tbsp. olive oil
1 small red onion, finely diced
1 red bell pepper, chopped
1 small zucchini, chopped
2 stalks celery, thinly sliced
3 garlic cloves, minced
¾ c. dry quinoa
1 tbsp. dried oregano
1 tsp. dried thyme
1 tsp. each ground cumin and coriander
½ tsp. paprika
¼ tsp. freshly ground black pepper
2 boneless chicken breasts, chopped
½ c. red lentils
2 ½ cups low sodium chicken broth
Pine Nuts and Hot Sauce (optional)
In a large pot, heat oil over medium heat. Add, onion, bell pepper, zucchini, celery and garlic and saute’ for two minutes.
Add quinoa, oregano and thyme and other spices, continue heating for four minutes.
Add chicken and saute for another 4 or 5 minutes or until chicken is fully cooked, stirring regularly. Stir in lentils and cover with the chicken broth.
Bring to a genle boil, then reduce heat and simmer for 30 minutes or until lentils and quinoa are tender, stirring occasionally.
Add more broth during cooking if needed. Garnish with pine nuts and hot sauce if desired.
PROTEIN ICE CREAM (that's right, ICE CREAM)
In a large zip lock bag, put 2 cups of ice and 1/4 cup salt. In a smaller zip lock, place 1 cup almond milk or soy milk (unsweetened), 1 packet of stevia, 1/4 tsp. of vanilla or other flavor you like, 1 scoop protein powder. Place the smaller zip lock inside the large zip lock and seal. Use oven mitts to hold the cold bag and shake vigorously for 5 minutes. The small bag with the milk and protein inside will become like softserve ice cream. Eat and enjoy. Best when eaten right away not refrozen.
EATING OUT (you can do it and stay on your diet)
Preview the menu and look for the chicken or fish dishes or in a burger place, look for a vegetarian or turkey version. Avoid the pasta and the bread.
When you order: Ask for the chicken or fish to be prepared without butter, but seasoning is ok. HOLD the sauce if any, or order it ON THE SIDE.
For a salad: Not all salad's are healthy options; i.e., bacon spinach salad (NO), asian salad (NO), Caesar salad (NO). So, what kind of salad can you order? Look at the ingredients first. Order a house salad with balsalmic dressing ON THE SIDE or any other vinegar and oil dressing. Rotisserie chicken is always a good option, but pull off the skin.
Substitute rice or potatoes for extra veggies or a salad on the side.
If you want to have a drink during dinner, try wine. Red wine is fine in moderation, but don't drink the bottle. Beer can be high in calories, but there are less calorie options such as Heineken. Again, don't order 3 beers, stay with 1.
Yams are good, but not sweet potato fries.
Anything FRIED is on the NO list, even if what it starts out to be is healthy.
Eat your foods in the right order..... 1) Eat your desert first, or your CARBS 2) Eat your protein 3) Then eat your veggies.
When you order: Ask for the chicken or fish to be prepared without butter, but seasoning is ok. HOLD the sauce if any, or order it ON THE SIDE.
For a salad: Not all salad's are healthy options; i.e., bacon spinach salad (NO), asian salad (NO), Caesar salad (NO). So, what kind of salad can you order? Look at the ingredients first. Order a house salad with balsalmic dressing ON THE SIDE or any other vinegar and oil dressing. Rotisserie chicken is always a good option, but pull off the skin.
Substitute rice or potatoes for extra veggies or a salad on the side.
If you want to have a drink during dinner, try wine. Red wine is fine in moderation, but don't drink the bottle. Beer can be high in calories, but there are less calorie options such as Heineken. Again, don't order 3 beers, stay with 1.
Yams are good, but not sweet potato fries.
Anything FRIED is on the NO list, even if what it starts out to be is healthy.
Eat your foods in the right order..... 1) Eat your desert first, or your CARBS 2) Eat your protein 3) Then eat your veggies.
