Recipes

Protein Pancakes (no carbs)
one of my personal favs which im sure has been posted before but here we go
Ingredients:
1scoop on choc whey
6 egg whites
splenda(as much as u desire)
cinnamon(as much as u want)
Directions:Mix all these in a blender and pour into pan, wait 1-2 mins then flip
for another min or so.
Enjoy!!!
Cals:200-220
Protein:53grams
carbs:about 2 grams
fats:1gram
soccerchick 04-30-2004 08:02 AM
Re: The Ultimate ABC Cutting Cook book!
Protein Pudding
1.5 scoops beverly int'l ultra size (i'm sure any blended protein will do but ha
ve only used beverly)
1 tbsp natty pb, melted
a little ice cold water
melt the pb in a small bowl.
add the protein into the bowl with pb, slowly add a little cold water (how much
water you use depends on how thick you want it).
mix it all up until smooth (i use a mixer and make it a pudding-like consistency
).
put in freezer for a hour.
eat and enjoy.
270 cals
30p/11c/14f
3g fiber
KrYptic.x 04-30-2004 07:12 PM
"The Competetors Chicken"
What you will need:
1 broiling pan
1 4lb bag of boneless / skinless chicken breasts
1 Can posing oil .. er I mean Pam
1. Spray the broiling pan down with Pam.
2. Evenly sapce the chicken breasts on the pan
3. Set the broiling pan on the 2nd shelf down in the oven
4. Set oven to broil and timer to 17 minutes
5. Cook until golden brown on one side then flip and do the same on the other.
6. Place all the chicken into one large container.
7. Weigh out your chicken for your meal. Don't be afraid to tear apart one or tw
o of the chicken brests to get that 1/2 an oz if needed.
8. Grab a nice big glass of water, a fork and a tbsp of Udo's oil and enjoy!
Note: No condiments now, you can't afford the sodium!
Now do this for 3 out of your 6 meals until at desired bodyfat.
[img]/forum/images/graemlins/grin.gif[/img]
Adam Knowlden 04-30-2004 08:09 PM
"Morning Blend a la OldSchool"
3 cups water
2-4 ice cubes
2-3 scoops vanilla whey protein (Yum! [img]/forum/images/graemlins/grin.gif[/img
])
Dash of cinammon
Dash of ginger
Blend on High for frothy effect
46P
0C
0F
Muesli
2 cups large-flake oats
3/4 cup oat bran
3/4 cup sliced almonds
1/2 cup shelled unsalted sunflower seeds
2 tablespoons wheat germ
1/4 teaspon cinnamon
1. In a large resealable plastic bag, combine all ingredients.

2. Using rolling pin, crush mixture into coarse crumbs.
3. Shake bag to combine mixture.
Keeps at room temperature for up to one month.
Suggestions:
Combine 1/3 cup Muesli with 1/3 cup skim milk or water, cover and refrigerate ov
er night. For breakfast, combine with 1 container (175g) non-fat, sugar-free fru
it yogurt. Enjoy cold or microwaved.
Garlic Shrimp Pasta
1 tablespoon extra-virgin olive oil
6 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/2 cup dry white wine, or low-fat chicken stock
1 pound large raw shrimp, peeled and deveined
1/2 cup chopped fresh Italian parsley
1 tablespoon non-hydrogenated soft margerine
6 ounces whole wheat linguine or fettuccine
1. In large non-stick skillet, heat oil over medium heat and cook garlic and red
pepper flakes for 1 minute or until garlic starts to turn golden. Add wine/stoc
k and bring to boil. Add shrimp and cook for 5 minutes or until shrimp are pink
and firm. Add parsley and margerine and cook until melted.
2. Meanwhile, in large pot of boiling salted water, cook pasta for 8 minutes or
until al dente. Drain and add to shrimp mixture. Toss to coat with sauce.
Makes 4 servings.
andrew3000 04-30-2004 08:25 PM
Cheesy Scrambled Eggs
10 egg whites
1/2c fat free cottage cheese
scramble egg whites in fry pan and then add in cottage cheese. let cottage chees
e melt on top of scrambled egg whites then mix together.
44p
7c
0f
204kcal
RGKfit 04-30-2004 08:49 PM
Bodybuilder pancakes...one of my favorites and very quick and easy...
1/2 c. raw oats
1/2 c. ff cottage cheese
5 eggwhites
1 tsp. vanilla
cinnamon(just sprinkle in till your heart is content)
(add blueberies if you can have them)
Put all ingredients in a blender, blend for a short period, will be consistency
of pancake mix. Have a hot griddle ready and pour "batter" in pancake size servi
ngs and grill. Flip over, takes about 2-3 minutes, top with sugar free syrup if
you like. (hazlenut is good)
Chicken Kabobs with Grilled Asparagus
1 pound fresh asparagus
¼ cup sesame oil
1 tablespoon soy sauce
1 tablespoon sherry
1 tablespoon sesame seeds
1 pound ****ake mushrooms (or mushrooms of choice)
1 medium onion, cut into 1 ½ inch squares
4 chicken breast halves, cut into 1 ½ inch cubes
Snap the woody ends from the asparagus; clean and remove nubs from stalk, if des
ired. Spray or brush with olive oil. Set aside.
Prepare marinade in a medium bowl by combining sesame oil, seeds, soy sauce and
sherry. Reserve 2 tablespoons in smaller bowl and toss onions and mushrooms in s
maller bowl to coat. Set aside.
Gently toss chicken pieces with marinade in medium bowl and refrigerate for 15-3
0 minutes, until ready to cook.
Arrange chicken, onions, and mushrooms on skewer. Place on medium hot grill. Pla
ce asparagus spears on grill at the same time. Cook until chicken is done, turni
ng as needed, about 15-20 minutes. Do not overcook. Arrange on a serving dish an
d enjoy.
Makes 4 servings.
1 serving:
11 g. fat, 30 g. protein, 11 g. total carbohydrates , 3 g. fiber
Exchanges:
3½ lean meat, 2 vegetable, 1½ fat
Flank Steak Stuffed with Spinach & Sun Dried Tomatoes
1½ pounds flank steak
10 ounces frozen whole leaf spinach
¼ cup crumbled traditional feta cheese
½ cup julienned sundried tomatoes in oil
4 slices provolone cheese (about ¼ pound)
Preheat the oven to 375 degrees.
Spray or oil a loaf pan with olive oil and set aside.
Using a meat mallot, pound the flank steak to about ¾ inches thick. Set the steak
aside until ready to fill. It will be more tender if you allow it to reach room
temperature while you are preparing the filling.
To prepare the filling, thaw the spinach by microwaving or by placing the spinac
h in a sieve and running hot water over. Either way, squeeze all excess water fr
om the spinach by using a colander, sieve, or paper towels. Spread the spinach e
venly over the flank steak, staying about ½ inch from the edges of the meat.
Sprinkle the crumbled feta cheese evenly over the spinach. Then, layer the sun d
ried tomatoes over the feta. Last, top all with the sliced provolone cheese.
Roll the steak lengthwise, jelly-roll fashion and lay seam side down in the prep
ared loaf pan. If you choose to cook this in a larger pan, you may need to wrap
the rolled steak with unflavored dental floss or kitchen twine. Drizzle any rema
ining olive oil from the sundried tomatoes over the top or brush with olive oil.
Bake for 1 hour. Remove from the oven and let stand for 10 minutes before slicin
g.
Serves 5.
1 serving:
24 fat; 6 total carbs; 2 fiber; 35 protein
Exchanges
½ vegetable; 4 ½ lean meat; 2 fat
Grilled Salmon with Lemon Dill Sauce
Salmon is a excellent source of Omega-3's.
1 tablespoon olive oil
1 tablespoon lemon juice
4 salmon filets, about 6 oz. each
Lemon Dill Sauce

1 tablespoon stoneground mustard
1 teaspoon dry mustard
3 teaspoons chopped fresh dill (or 1 teaspoon dried dill)
1/4 cup mayonnaise (sugar free, if possible)
2 tablespoons lemon juice
Combine olive oil and 1 tablespoon lemon juice in small container and set aside.
Rinse salmon with cool water. Pat dry with paper towels. Brush with lemon-olive
oil mixture and grill or broil to desired doneness. Be sure to place flesh-side
toward heat, skin-side away from heat to prevent curling. Turn after about 7 min
utes and cook to desired doneness.
While salmon cooks, prepare mustard sauce by combining remaining ingredients in
a small bowl.
Remove salmon to platter and serve with mustard sauce on the side.
Serves 4.
1 serving:
20 g. fat (less after cooking), 1 g. total carb, 34 g. protein
Exchanges
lean meat 5; fat 1-1/2 ; other carb 1/2
Baked Chicken Burritos
This recipe makes 5 hearty servings.
5 (6-inch) whole wheat or low carb tortillas
2 cups cooked, lean chicken, chopped
2 tablespoons olive oil
1 cup onion, chopped
1 jalapeno pepper, seeded and minced
1 clove garlic, crushed
1 (14.5 oz.) can diced tomatoes
1 teaspoon cocoa
½ teaspoon oregano
½ teaspoon cumin
¼ teaspoon salt
1 cup Colby-jack cheese, shredded and divided
Take tortillas from refrigerator to bring to room temperature. Preheat oven to 3
50 degrees. Grease a 2 quart baking dish and set aside. Placed the cut-up chicke
n in a large bowl.
In a medium saucepan, heat the oil over medium heat. Add the onions, pepper and
garlic. Stir until the onion becomes translucent. Add the tomatoes, cocoa, orega
no, cumin, and salt. Bring to a boil and remove from heat.
Using a slotted spoon, take about ¾ cup of the tomato mixture from the pot and add
to the chicken. Add ¼ cup of the cheese and toss all together until evenly combin
ed..
Spoon a small portion of the tomato mixture into the bottom of the baking dish t
o just cover the bottom. Divide the chicken mixture evenly among the 5 tortillas
. Fold each tortilla together from each end, overlapping in the middle, making a
square "package" to hold the chicken. Place each folded-side-down in the casser
ole, pressing them together to fit. Spoon the remaining tomato mixture over the
top; top with remaining cheese.
Bake about 20 minutes, until the cheese is melted and the burritos are heated th
rough.
Serves 5 hungry people.
1 serving with whole wheat tortillas:
15 g. fat; 37 g. total carb; 6 g. fiber; 32 g. protein
Exchanges:
3½ lean meat; 1 vegetable; 2 fat
1 serving with low carb tortillas:
15 g. fat; 20 g. total carb; 4 g. dietary fiber; 33 g. protein
Exchanges:
3½ lean meat; 1½ vegetable;2 fat
Chili Tuna Steaks
Chilli Pepper Tuna
Serves 4
Ingredients:
4 tuna steaks
1 red bell pepper cut into strips
1 green bell pepper cut into strips
2 small chilli peppers seeded finely chopped
2 cloves of garlic
2 tbsp lime or lemon juice
4 tbsp of extra virgin olive oil
Freshly ground sea salt and pepper
Method:
Mix the peppers, garlic, olive oil, lemon or lime juice and seasoning in a bowl
and leave for about an hour in the fridge
Heat a little oil in a frying pan and cook the tuna steaks for about 3 5 minutes o
n either side according to your personal taste
Syddles 04-30-2004 11:27 PM
Another pancake recipe. It includes applesauce, so take that into consideration.
Tastes great and is quick to make though.
Ingredients:
- 4 egg whites
- 1/2 cup unsweetened apple sauce
- protein powder (I used 1 1/2 scoops of ON's Any Whey, which is 108 cals, 26g p
rotein, 2g carbs, and 0g fat.)
- 1 packet Splenda
Directions:
Throw everything in a blender and blend or stir it up in a bowl. Then cook in a
pan as you would cook pancakes normally.
Drown in sugar-free/low-cal maple syrup if desired.
Nutrition for the whole mix:
226 calories
40g protein / 17g carbs / 0g fat
72/28/0
RGKfit 05-01-2004 01:30 PM
Re: The Ultimate ABC Cutting Cook book! *DELETED* *DELETED*
Post deleted by Adam Knowlden
hotbodzz 05-01-2004 04:14 PM
Turkey Chili
1/3 lb White ground turkey
1/3 cup black beans
mushrooms, onions, hot sauce, chili seasoning(watch sodium), hot sauce
Simmer all ingredients on low heat for about 20 min
40P/30C/2F - 9g fiber
Tuf 05-01-2004 06:28 PM
[img]/forum/images/graemlins/shocked.gif[/img] OldSchool's goin' to town! [img]/
forum/images/graemlins/cool.gif[/img]
Oatmeal Cake/Muffins
Okay, this is similar to oatmeal pancakes, but I think it is quicker than making
several individual pancakes, and nice if you want a change! [img]/forum/images/
graemlins/grin.gif[/img]
Ingredients:
2 c oats
16 egg whites
8 packets splenda
Flavored extract or sugar-free syrup*
(I would use 1/2 Tbsp of extract or 1/4 c sugar-free syrup)
*I have tried strawberry, banana, coconut, and lemon extract, as well as maple a
nd hazelnut sugar-free syrup.
Optional Add-In:
Flaxseed meal
(I would use 1/4 c in the above recipe)
Directions:
Preheat oven to 350 degrees. Lightly coat a muffin tin or cake pan with non-stic
k cooking spray. Mix all ingredients in a bowl, and pour into muffin tin or cake
pan. Bake for about 20 minutes.
Nutrition Facts:
For recipe using 1/2 Tbsp of extract or 1/4 c syrup, and no flaxseed meal
<font color="red">897.32 calories, 76 grams protein, 121.33 grams carbohydrates,
12 grams fat (total; makes 4 servings)</font>
<font color="blue">224.32 calories, 19 grams protein, 30.33 grams carbohydrates,
3 grams fat (per serving)</font>
It is very filling! Enjoy! [img]/forum/images/graemlins/smile.gif[/img]
iMToMMy 05-01-2004 06:51 PM
chicken in a can
1.can of chicken
2.can opener
cut open the can drain it and eat
32grams protein 0 carb
(i eat this alot...)
Not to be rude guys, but if we are going to discuss a recipe, please post it sep
eartely in this forum as a new topic of discussion. I really want this thread to
simply be one recipe after another. It will make it easier to follow when it ge
ts huge.
Thanks! [img]/forum/images/graemlins/grin.gif[/img]
hotbodzz 05-01-2004 07:56 PM
Brown Rice/Egg White Omlette
3/4 cup brown rice
10 egg whites
mushrooms, onions
ff cheese
hot sauce
48P/35C/0F - 332 satieting calories
****make as an omlette, substitute flax oil for b. rice for a protein/fat meal
KrYptic.x 05-01-2004 10:18 PM
Super Chicken Salad:
2 - 4c of lettuce (I just buy the pre-bagged stuff from the store)
2tbsp Neuman's Own Balsamic Vinagrette
5oz of Chicken Breast (or substitue your own ammount based upon calorie needs)
Slice up the chicken breasts into small pieces and put over the top of salad. Ad
d the dressing and away you go.
The nices part of this is the convineince. You can easily chop up some almonds o
r add some flax oil if you based upon what your calorie needs are at the time. I
also like to grab a slice of FF cheese and tear it up over the top.
I know it's really basic, but it's still good.
Venom 05-08-2004 01:13 AM
[ QUOTE ]
Super Chicken Salad:
2 - 4c of lettuce (I just buy the pre-bagged stuff from the store)
2tbsp Neuman's Own Balsamic Vinagrette
5oz of Chicken Breast (or substitue your own ammount based upon calorie needs)
Slice up the chicken breasts into small pieces and put over the top of salad. Ad
d the dressing and away you go.
The nices part of this is the convineince. You can easily chop up some almonds o
r add some flax oil if you based upon what your calorie needs are at the time. I
also like to grab a slice of FF cheese and tear it up over the top.
I know it's really basic, but it's still good.
[/ QUOTE ]
I have been having something like that recently, and it is really easy to make a
nd tastes great! I often use canned chicken or tuna as well.
edt.
[ QUOTE ]
Not to be rude guys, but if we are going to discuss a recipe, please post it sep
eartely in this forum as a new topic of discussion. I really want this thread to
simply be one recipe after another. It will make it easier to follow when it ge
ts huge.
Thanks!
[/ QUOTE ]
Sorry lol. I will next time. [img]/forum/images/graemlins/blush.gif[/img]
[ QUOTE ]
Sorry lol. I will next time.
[/ QUOTE ]
Venom pulled a Heener. [img]/forum/images/graemlins/wink.gif[/img]
I guess with over 10000 quality posts, and 500 pages of JHR, we'll allow a few t
o slip by. [img]/forum/images/graemlins/grin.gif[/img]
Adam Knowlden 05-17-2004 11:29 AM
Venom's oatmeal cookies!
Here is a very clean and easy to make recipe. [img]/forum/images/graemlins/smile
.gif[/img]
Ingredients:
1-cup of oatmeal
¼ sweet potato
Dash of Cinnamon
4 packets of splenda (can add more or less if you like)
1/3 cup of water
Mix, and put in the oven for 20 minutes at 350 degrees
Directions:
Take ¼ of a sweet potato, strip the skin off, and mash it down on a plate. Toss th
e sweet potato in a bowl, and poor half of 1/3 a cup of water inside the bowl. M
ix the water with the sweet potato. Then, add the cinnamon and splenda in, and m
ix. Then, put 1-cup of oatmeal in, mix, and add another half of 1/3 a cup of wat
er, and mix well. You can add more water if needed, but be very careful not to m
ake the mixture to soft.
After this, pull out a cookie pan, spray it with Pam, make cookies with the batt
er using your hand, and place them on the pan. It should come out to about 8 coo
kies.
Finally, place the pan in the oven for 20 minutes, at 350 degrees. Take the pan
out, set the cookies on a plate, let it cool, and eat!
Enjoy!
It tastes pretty good, and is a great switch up from ordinary oatmeal. Also, its
very portable, so good to take on trips. The only other thing you would need is
some protein. [img]/forum/images/graemlins/cool.gif[/img]
Faith 05-17-2004 01:00 PM
Crockpot Chicken
This isn't fancy but it makes the chicken very tender and juicy with rich flavor
s.
In your crockpot put:
1 cup brown rice
1 can of reduced sodium vegatable broth
1 TBSP chicken bouillon flakes (or a bouillon cube)
2 cups water
6 chicken breasts
Combine these and put on high and you can eat in about 4 hours. The rice soaks u
p a lot of the liquid so they are very puffy and filling
jdf 05-25-2004 11:31 AM
Black Bean Omlet
2 whole eggs
2 egg whites
fresh spinach
1/3 cup black beans (can mash up if you like)
small piece of broccoli
pepper, garlic, cilantro
Beat eggs. Cook in large frying pan and cover to cook both sides. Add other ingr
edients to one side, fold in half and let veg/beans get warm. Enjoy! If you like
salsa put some on top .
Cal: 261.5
Fat: 9.3
Carb: 18
Fiber: 7
Protein: 25
Venom's protein bars:
I have been testing around with this. They definitely can be helpful when travel
ing, etc.
Still working on a perfect formula, but I came up with a good one, without honey
! Here is what I did:
2 tablespoons of natty peanut butter
½ cup of oatmeal
60 grams of whey
a little over ¼ a cup of water
Mix
Smooth out in a saucer pan
Refrigerate
Eat!
Tastes excellent to me, and without all the sugars like fructose. Stuck together
rather nicely. Going to slice them up, toss them in a bag, and bring um with me
the next time I go out.
Also, I heat up the PB for 30 seconds first. I add some cinnamon at the end too.
And I have not yet, but if you have problems with it sticking, just add more whe
y, PB, oatmeal, one or a combination of them, or less water, to see what works f
or you. Might want to add the water slowly, mix, and see how the texture is befo
re you add more.
amerkazmoswantd 06-20-2004 12:43 AM
Easy Great-tasting Cottage Cheese
1c fat free cottage cheese
1 little cup of sugar free jello
Mix contents in a bowl, tastes great
P-25 C-16 F-0
Serendipity 06-23-2004 05:26 PM
1LB ground turkey. (Or other lean animal of your choice.)

1 Packet ranch dressing seasoning mix.
1 Cup cheddar soy shreds. (Like cheese but not.)
Make into individual patties, grill and eat.
MansonOzz 06-25-2004 11:16 PM
Lazy Bones Salad
3 cups lettuce/romaine
1 can of tuna, drained
Balsamic vinegar to give it some kick
...and if you're lacking throughout your diet, some safflower oil, flaxseed oil
or flax seeds will be great here!
Or if you're not too lazy, options, in which amounts are as per your preference:
Fat-free shredded cheese
Chopped broccoli
Chopped/sliced almonds
WendyLady 07-05-2004 08:54 PM
Sweet 'N' Tangy Vinegrette
To make 1 oz:
1 T. flax seed oil
1 t. Braggs Liquid Aminos (or low sodium soy sauce)
2 t. red wine vinegar
1/8 t. granulated garlic
1/4 t. Mrs. Dash
1/2 packet non-caloric sweetener
To make 8 oz:
1/2 c. flax seed oil
2 T. + 2 t. Braggs Liquid Aminos (or low sodium soy sauce)
1/3 c. red wine vinegar
1 t. granulated garlic
2 t. Mrs. Dash
4 packets non-caloric sweetener
Put all ingredients together in shaker and, well, shake.
1 oz. of this dressing will give you 1 Tablespoon of flax seed oil.
Crombie 07-08-2004 07:27 AM
BBQ Steak
Recipe:
4oz lean steak (I chose Eye of Round)
1 slice rough cut onion
1 lrg mushroom cubed
2 rings of red pepper cubed
1 tsp BBQ sauce
1 tsp Frank's Red Hot
1 tsp malt vinegar
2/3 cup warm water
1/2 tbsp safflower oil
Mix last 5 ingredients in a small cup or bowl. Get your frying pan started on me
dium high with a bit of the oil, or a quick squirt of Pam. When the pan is heate
d up throw the mushroom, onion, and red pepper in. Wait until the onions get a b
it translucent, and then throw the beef in. After the beef has had enough time t
o get hot (if your element is on med-high should be 2-3 minutes) set element to
high. Pour sauce mixture into frying pan, and mix while the water steams off.
Depending on your macros you can adjust the bbq sauce/safflower oil, but I use s
o little bbq sauce it does not add much in terms of calories anyways. The macros
for the beef work out to:
Calories: 305
P 34g (47%)
C 10g (12%) (Fiber: 1g)
F 13g (42%) (Sat: 3g Poly: 5g Mono: 4g)
With a cup of butternut squash, and 120g of broccoli this worked out to:
Calories: 408
Protein: 39g (39%)
Carbs: 34g (30%) (Fiber: 5)
Fat: 14g (32%) (Sat: 3 Poly: 5 Mono: 4)
Kilomanjaro 07-13-2004 04:08 AM
Make this in advance and eat it with chix breast or other stuff.If you don't hav
e time to prepare things to go with yr chix breast or other stuff,this works gre
at.
High-Fibre Chilli
1/2 pound extra-lean ground round
1/4 cup chopped celery
1 small onion, chopped
1 small green bell pepper, chopped
1/2 teaspoon canola oil
1 clove garlic, minced
1/4 cup water
2 1/2 tablespoons chili powder
1/2 tablespoon cumin
1 1/4 cups chopped canned tomatoes
1 1/4 cups low salt strained or pureed tomatoes
1/4 teaspoon dried oregano
1/2 teaspoon splenda
1 (15 ounce) can kidney beans, drained
1/2 tablespoon jarred green chili peppers, minced
1.Brown the meat in a skillet over medium heat for about 10 minutes, breaking in
to small pieces.
2.At the same time, in a nonstick skillet, saute the celery, onion, and green pe
pper in the olive oil over medium-high heat for 5 minutes.
3.Combine the cooked meat and vegetables in a large pot. Add the garlic. Mix tog
ether the water, chili powder, and cumin and add to the meat mixture. Add both t
ypes of canned tomatoes, oregano, and sugar. Bring the mixture to a boil. Reduce
the heat to low and simmer, covered, for 15 minutes. Stir to prevent sticking.
Uncover and simmer an additional 15 minutes.
4.During the last 15 minutes of cooking, add the beans and chili peppers.
Nutrition Info
Servings Per Recipe: 2
Amount Per Serving

Calories: 465
Total Fat: 10.5g
Cholesterol: 39mg
Sodium: 1183mg
Total Carbohydrates: 64.1g
Dietary Fiber: 22.9g
Protein: 31g
NebularChameleon 11-20-2004 11:37 AM
This is a Good meal but a little high on calories. Not sure if it is lean enough
for all.
------------------------------------------------------------------------
STEAK SALAD NICOISE
Prep Time: 20 min(chill time extra) Cook Time: 15 min
1 cup bottled vinaigrette salad dressing
3 tbsp. Dijon-style mustard(whatever style you like)
1 lb. lean steak
4 cups mixed greens
4 yams quartered and cooked
1 lb green beans, cooked
3 tomatoes, sliced
2 hardboiled eggs, sliced
1. Stir together vinaigrett and mstard, set aside 1/2 cup.
2. combine flank steak and remaining vinaigrett mixture in a shallow dish or res
ealable plastic bag. Cover or seal and marinate in refrigerator at least 2 hours
.
3. Drain steak; discard marinade. Grill with lid closed over medium-high heat 6-
8 minutes on each side or until you are happy. Slice diagonally accross the grai
n. Toss over mixed greens with yams, green beans, tomatoes, and eggs.
4. Pour with reserved vinaigrette mixture.
SERVES 4
Per Serving:
Calories: 400
Carbohydrate: 15g
Fiber: 6
Protein: 21g
Fat: 20g
------------------------------------------------------------------------
NebularChameleon 11-20-2004 12:24 PM
------------------------------------------------------------------------
GRILLED ANTIPASTI
Prep Time: 20 min(stand time extra) Cook Time: 15 min
3 medium egplant, sliced
2 medium zucchini, sliced
2 medium yellow squash, sliced
2 tbsp olive oil
1 tbsp. Italian seasoning
1 (12oz) jar roasted red pepers, drained
1/2 lb. fresh mozzarella
1/4 lb. prosciutto, thinly sliced
1. Cutt eggplant crosswise into 1/2 inch slices. Place in a single layer on pape
r towles and let stand for 30 min. Rinse eggplant with wter and pat dry. Arrange
in a single layer in a lightly greased grill basket. Add zucchini and squash an
d bruchvegetables with oil. Sprinkle with italian seasoning.
2. Cook, covred with grill lid, over medium-high heat 12-15 minutes or until lig
htly browned.
3. Place grilled vegetables on a large platter with roasted peppers, artichokes,
mozzarella and prosciutto.
Serves 12
Per Serving
Calories: 199
Carbohydrates: 15g
Fiber: 4g
Protein: 9g
Fat: 10g
------------------------------------------------------------------------
NebularChameleon 11-20-2004 12:35 PM
LIME & GINGER CHICKEN
------------------------------------------------------------------------
Prep Time: 10 min(chill time extra) Cook Time: 8 min
1/3 cup fresh lime juice
2 tsp. grated fresh gingerroot or dash ground ginger
3 cloves garlic, flattened
1/2 tsp. dried red pepper flakes
4 boneless, skinless chicken breast halves
2 tsp. olive oil
1/2 cup salsa
1. For marinade combine lime juice, ginger, garlic and pepper flakes in a reseal
able plasic bag. Add Chicken and chill for 2 hours or overnight, turn bag occasi
onally
2. Drain chicken; discard marinade. In a large nonstick skillet cool chicken wit
h olive oil over medium heat for 8 to 10 minutes. Turn and cook untill chicken i
s done. Serve with Salsa and lime wedges.
Serves 4
Per Serving
Calories: 163
Carbohydrate: 1g
Fiber: 0
Protein: 23g
Fat: 6g
-----------------------------------------------------------------------
Sidiztik 01-12-2005 12:04 AM
OK! OK! You got me going here is my favorite.
Lemon, Pepper, Onion Salmon
1 Fillet of Salmon desired wgt
1 lemon
1/2 pepper
1/4 onion
alittle bit of oregano, parsley, basil, and garlic
1 Get a bakeing pan and place tin foil on it
Place Salmon in tin foil put about 1/2 cup of water in with salmon on the tin fo
il, cut the pepper, onion and lemon into thin wedges.
2 season the salmon with, oregano, parsley basil and garlic
3 places the pepper, onions and lemons ontop of the salmon alternating to get a
even flavor through out the Salmon
4 close up the tin foil around the salmon and place in oven for 30min on 400 deg
rees
5 serve with rice.
Spices can be substituted
It is awsome. Enjoy!!!
R.A.D. 01-28-2005 01:43 PM
BB Cheesecake
Hey everyone, check this out, this is what i baked last night:
BB cheesecake - by RAD (i modified the recipe, and it's CARBLESS)well almost, fe
w G of carbs, thats it.
20 eggs
1kg of farmers cheese (about 2.2 LB) ( i use fat free Frmers cheese)
1.5-2 cups of splenda (cooking splanda - the flaky one)
separate yolks and whites. Dump yolks into the bowl, set the robot for med-low,
and strt mixing, once mixed, start adding F.Cheese - previously ground through m
eat grinder, once added, start beating the egg whites until foamy, start adding
that "foam" to the main mix. Once everything is mixed just pour into baking pan(
big one) and bake for 1hr at 370 F. Once baked let it stand few hours. You can a
lso make chocolate icing - 1 stick of butter, few tbsp of splenda and few tbsp o
f cocoa mix.
A feast...
Cottage cheese can be used instead of Farmers cheese - just drain the curds, rin
se with water, and let it drain again.
Tanuki 03-26-2005 01:05 AM
Skip La Cour\'s contest eggs and veggies!
I got this one off of one of Skip La Cour's videos. Simple and quick. You need:
Frozen vegetables (I like green beans, but whatever you want)
Eggs
Seasonings of your choice
Dump some vegetables into a bowl or plastic container. Then crack open however m
any eggs/egg whites you want over the vegetables. Mix it all together. Pop it in
the microwave for about 10 minutes. (Keep an eye on it, time is going to vary o
n different microwaves and how much of the ingredients you use.) I take it out a
couple times while it is cooking to stir it up again. Once it is finished, put
your seasons on it and you are ready to eat. Doesn't look pretty, and it is some
what plain, but hey, you're a bodybuilder. [img]/forum/images/graemlins/tongue.g
if[/img]
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guitarguy 06-08-2005 07:26 PM
Chicken Wraps
One of my favorite, quick and easy:
Two Whole Wheat Tortillas
Chicken Breast
Any kind of sauce (barbecue is what I've usually used, but salsa or anything els
e would work)
Brown Rice
I typically have the brown rice and chicken already cooked in the fridge, so jus
t take them out, stick them on the tortillas, throw some sauce on them, roll the
m up burrito style and enjoy!
Anthony Lapham 10-24-2005 07:19 PM
Re: Chicken Wraps
Tuneggy
---------------------------------------------
(Tuna and egg white)
3 egg whites and a can of tuna.
cook for a good 5 minutes to make sure eggs are cooked. Use 1 of the egg yolks t
o drizzle over the top.
TyrantT316 11-11-2005 02:49 PM
[ QUOTE ]
Protein Pancakes (no carbs)
one of my personal favs which im sure has been posted before but here we go
Ingredients:
1scoop on choc whey
6 egg whites
splenda(as much as u desire)
cinnamon(as much as u want)
Directions:Mix all these in a blender and pour into pan, wait 1-2 mins then flip
for another min or so.
Enjoy!!!
Cals:200-220
Protein:53grams
carbs:about 2 grams
fats:1gram
[/ QUOTE ]
I added up ground up oats into the blender mix and I think that topped it off fo
r me.Helped make it a bit thicker like pancake batter AND I get those low digest
ion carbs in the morning if I replace my bowl of oatmeal with your protein panca
kes + ground oat mix. mmmm
top it with some spray on (no carb, no fat, no cal) butter, and possibly a littl
e sugar free, low cal syrup
pyro555 02-13-2006 07:20 PM
Here's some lovely quisadillas. Not quite sure if it should go with a cut, but i
t sure is good and very low in fat.
2 whole wheat low carb/low fat tortillas
1 can of chunk light tuna
2 slices of fat free cheese
Picante sauce
Fat free sour cream
Parkay no cal. spray on butter
Start heating pain as you get your quisadilla togather.
Lay tortillas out and then rip up 1 slice of cheese. Spread it evenly across one
of the tortillas.
Then spread the tuna evenly over the same tortilla so it covers the cheese.
Rip up 2nd piece of cheese and once again spread it evenly on top of the tuna.
Pour as much picante sauce as you would like on top of tuna and cheese.
Now place second tortilla ontop. Spray Parkay ontop of the tortilla, enough to m
ake sure it gets nice and brown.
When you're ready place the buttered side face down on pan. Spray other side wit
h Parkay while first side is cooking. After a minute or so flip it over. Let it
cook.
350 Cals
4g Fat
50g Protien
25g Carbs
TForce 02-18-2006 04:23 AM
Fajita Salad
1 head of leaf lettuce
1 package of cherri tomatos
1 bunch of cilantro, chopped
2-3 tablespoons of fat-free sour cream
2-3 tablespoons of medium picante sauce
2 tablespoons of safflower oil
2 teaspoons of cumin
2 teaspoons of chili powder
1/2 teaspoon of garlic salt (optional)
1/4 - 1/2 cup of shredded cheese (optional)
Shred your lettuce in a large bowl. Add cilantro. Sprinkle the spices on top, th
en add the oil, sour cream, and picante sauce. Stir thoroughly with a spoon. Add
tomatos and cheese. Stir again. Serve with any grilled meat.
The sour cream can be kind of tricky with your macros, as there are many options
to go with. I found this higher dollar brand that had no fats, sugar, or syrups
, just a bit of starch, skim milk, and carrageenan.
The appropriate amounts can vary depending on the size of the head of lettuce an
d your particular tastes.
Ultra-light version
1 head of Leaf Lettuce
1-2 teaspoons of cumin
1-2 teaspoons of chili powder
2 tablespoons of safflower oil
1/2 teaspoon of garlic salt (optional)
2ndChance44 06-24-2007 02:22 PM
I'm not sure if this should be on cut or bulk recipe but I developed it a while
back and eat 2-3 cups at a time. I love it. Hope you will too. Appreciate any fe
edback.
Mackerel Chowder
28 oz. can tomato puree
15 oz. can jack mackerel, deboned and rinsed
10 oz. can baby clams, drained and rinsed
6½ c. water
2 medium sweet potatoes, baked, skinned and diced
2 Tbs. Worcestershire sauce
2 Tbs. sweet basil, dry
2 tsp. garlic powder
1 tsp. ground cumin
1 tsp. coriander
½ tsp. dry mustard
¼ tsp black pepper
¼ tsp. cayenne pepper
Put all in pot and simmer 15 minutes
Makes about 12 cups
I mix up twice the amount of dry seasonings and save half to season leftover sou
p because spices fade after a day or two.
Variations: add sautéed onions, carrots, celery, garlic
Substitute canned salmon for mackerel
Nutrition per cup:
Cal 118
Fat 1.5g
Carbs. 12.4
Protein 12.9
Sodium 312mg
Sidiztik 06-27-2007 04:22 PM
Lemon Pepper Salmon-
2- 4oz of Salmon
1/4- bell pepper
1/4- Onion
1/2 Lemon
1/2 cup water
Seasonings- Oregano, basil, and parsley
Take 2 4oz pieces of salmon place on 8in by 8in piece of Tin-foil cut peppers an
d onions into strips. Cut Lemon into then slices. place peppers, onions, and lem
ons alternating on-top of salmon. Bend tin-foil up add water to each and then fo
ld tin-foil covering and sealing the salmon throw on grill or in oven for 25 min
. Serve over a cup of brown rice
lameface 07-17-2007 04:58 AM
chicken chili
-15 oz can of Great Northern Beans
-16 oz jar of picante sauce
-a bunch of cooked cubed chicken (3 cups, maybe?)
-1 teaspoon of ground cumin
-cheese (if you like)
rinse and drain the beans,
pour them into a pot with the picante sauce and chicken,
bring to a boil and then cover. lower heat and simmer for 20 minutes.
joneser3eb 12-19-2007 03:48 PM
TUNA/SALMON AND SQUASH SALAD.
Bowl of your favorite greens. lettuce,spinach,ect.
cook up some squash/zuccini with garlic,safflower oil, and red pepper.
mix in a can of tuna/ salmon (whatever you have) even chicken. mix together, put
a little vinegar on top for dressing. taste great and takes away from strong tu
na and salmon tast.
tunachick 04-06-2008 03:09 PM
PROTEIN BERRY ICECREAM:
2 scoops vanilla whey powder (35g)
about 1/2 cup mixed berries (if you don't mind the good carbs)
enough water to make this creamy
Freeze in container overnight. [img]/forum/images/graemlins/smile.gif[/img]
This is my post-workout meal. I throw it in my bag every morning and by the time
I'm done working out...WAH LAHHHH! Creamy, yummy, icecream to eat while I'm dri
ving home.
The berries I use are a frozen mix from Costco and they're 70 calories/cup. (11
g. of sugar yikes so I cut the berries down to 1/2 c.) The rest of the nutrients
depends on what protein you throw in I guess.
30g. protein/8 carbs/ 2 fats/5 sugar
majinbijiita 06-21-2008 10:30 PM
Here are my most used/loved recipes:
-------------------------
LOW CALORIE GREENS with ZEST
Celery, cleaned or Green Beans (any syle)
OR
Other Veggies I haven't tried
Apple Cider Vinegar
Seasoned Salt
Put Apple Cider Vinegar and A few dashes of seasoned salt to cup. (Narrow and ta
ll is better for the celery and short but wide is better for green beans.)
Crunch up celery to make it more "splintered" but still retaining its form, or g
reen beans from a can or whatever and place into cup. Mix a bit or just let sit
for a minute or two then eat. Delicious!
For the green beans you may want to drain the excess after they've soaked a bit.
-------------------------
SLOW BURNING FUEL
(SEE NOTE BELOW)
1/2 cup old fashioned oats
bit of water, just enough to wet the oats with a very little bit leftover
A few dashes of cinnamon
1/2 cup skim CC
Put oats in pot, add water, mix around a bit (if you have too much excess water,
drain it), place on Stove on Medium setting. Add a few generous shakes of cinna
mon (enough to cover the top layer of oats) then mix while stove is heating up.
Let cook for 5 mins or so, mix again, then let heat while mixing until desired c
onsistency, put into bowl.
Add 1/2 cup skim CC, stir, eat quickly! Enjoy! (If you don't eat it quick it get
s cold from the CC)
3g fat, 32g carbs, 19g protein
4g fiber, 5g sugar
I eat this for breakfast everyday. Add more oatmeal or CC to meet desired taste,
macros.
NOTE:
I have recently changed this to add 1 scoop of ON van ice cream after cooking th
e oatmeal, while mixing in the CC. Not as good tasting but more protein and a fa
ster digesting protein so it's a lot more efficient for breakfast to get the cat
abolic hormones in check. =] Will try it with other whey flavors when available.
--------------------------------
HEALTHY CHICKEN & GREENIES
8oz Chicken breast
Can of no salt added french style green beans
Cup - 1 1/2 cups Frank's Red Hot OR 1/2 cup Lemon Pepper Seasoning Salt (Trying
Mesquite Chicken soon)
Put chicken breast from freezer into pot, add water, add Frank's Red hot or Lemo
n Pepper Seasoning Salt. Boil on medium - 6 for 20 or more minutes.
Drain.
Drain Can of Green Beans. Slice Chicken or mash up and add to green beans.
Kinda bland but check out the macros:
6g (most likely less) fat, 52g protein, 14 carbs
7g fiber, 7g sugar
And usually the fat that's in the chicken gets boiled out of the inside and you
can just scrape it off, so it's probably 2.5-0g of fat.
---------------------------------
EASY AS EFAs
Can of Deming's Pink (wild caught alaskan) Salmon (in the blue can, approximatel
y 1.88 at Wal-mart I believe).
Open, Drain, eat from Can.
Delicious! Eat the bones, they are just calcium and and some nice crunch!
1/4cup (About 7 servings)
Fat 3g, 15g protein, 0 carbs
782mg of Omega 3 per serving.
------------------------------------
PROTEIN PANCAKE BATTER SHAKE
I just tried the Protein pancakes and they were delicious! But I tried it after
blending it and it tasted better as a shake then as a pancake. I did a combo 1/2
scoop ON van ice cream, 1/2 scoop Body Fortress Cookies n cream. MMM!
Will try it with oats next.
joneser3eb 06-25-2008 02:07 AM
Tuna Salad Sandwich
I can of tuna
3/4 cup of low fat cottage cheese
couple pieces of celery chopped
1 zesty pickle chopped
two egg whites from a boiled egg
franks red hot
a little mustard
some pepper
mix well and put on some whole grain wheat bread
or just eat by itself. I like the cottage cheese because it acts like Mayo in th
e mixture but is healthy. taste great.
Link 09-17-2008 08:41 PM
Spicy Tuna
1can tuna in water
dash of garlic powder
dash of onion powder
tabasco sauce (I put lots on cause I love the stuff)
lemon juice

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Protein Pancakes (no carbs)

1. In a large resealable plastic bag, combine all ingredients.

Lemon Dill Sauce

1LB ground turkey. (Or other lean animal of your choice.)

Amount Per Serving

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