Post Your favourite Recipes here -

[baileyrules]

APPLE CINNAMON PANCAKES
cals 240 protein 21 carbs 25 fiber 4.7 fat 2

6 egg whites
1 packet plain oatmeal
3 packets equal
1/2 apple
cinnamon
1/4 tsp baking powder

- blend the whites with oats, equal and baking powder and a dash of cinnamon in a blender
- pour mixture in nonstick pan
- cut apple in thin slices and lay out on pancake before flipping


SPICY CHICKEN WITH BASIL

grilled chickenbreast cut into thin strips
fresh basil leafs
leaf spinach
crushed chili
garlic
fresh ginger root , thinly sliced

- sautee all ingredients together in a nonstick skillet, serve as is or with brown rice for extra carbs

Those sound good... I'm definately going to have to try them... thanks for posting them

[toms1967mustang]

what is pineapple ? Anyone got a pic ? I don't know what it is cuz im from europe.

http://images.google.com/imgres?imgu...es%2Bof%2Bpine

Tells a lot about them. You have to try it! Even in cans it is good!

[Loco187]

Anyone have any suggestions for food to take to work? I take a piece of fruit and a zucchini sandwhich. Need more than that for this lean mass setup. Just been plowin down protein bars so far!

/cheers

[MuscleMom]

Anyone have any suggestions for food to take to work? I take a piece of fruit and a zucchini sandwhich. Need more than that for this lean mass setup. Just been plowin down protein bars so far!

/cheers

Some quick ideas

http://www.skwigg.com/id80.html

[lorinelise]

Blueberry Pancakes

Ingredients:

1/3 cup regular oats (not instant or steel cut)

1/4 cup blueberries

3 tbsp. egg whites

1 tbsp. nonfat milk

1 tbsp. fat-free cottage cheese

1/8 tsp. vanilla extract
1 tbsp. flour

1 no-calorie sweetener packet
2 tbsp. water

pinch salt



Directions:

Combine all ingredients except for the blueberries and stir until well mixed. Gently fold in blueberries. In a skillet sprayed with nonstick spray, drop batter into pan to form 3 pancakes (or 1 big pancake). Once pancakes begin to look solid (about 3 minutes), gently flip (if possible, re-spritz the pan with nonstick spray as you flip 'em to prevent sticking). Cook for approximately 3 additional minutes, or until both sides are lightly browned and insides are cooked through. Now plate those suckers and enjoy. Serves 1.


Serving Size: Entire recipe

Calories: 201

Fat: 2g

Sodium: 295mg

Carbs: 32g

Fiber: 4g

Sugars: 6g

Protein: 13g

Hungry Girl? Love that site.

[MuscleMom]

Hungry Girl? Love that site.

Dont' remember, but I love that site too!!

[Joog]

For something quick and easy at work + high protein, I take a mix of 200g low fat cottage cheese and 200g Low fat yoghurt. Gets around 30g Protein and 30g Carb in one meal.

Too easy!

[MuscleMom]

http://www.fitwatch.com/ebooks/Healt...s-FitWatch.pdf

[bluebandana457]

im looking for a recipe for turkey meatloaf that is low carb-
im thinking spaghetti squash might make a good filler? And also, im looking for a Turkey Pumpkin Chili, i think Oxygen Mag had one but i can't find it! Thanks, loving all the recipes!

[justfyi]

I just made this oatmeal cookie yesturday as a quick snack inbetween classes and it was incredibly easy and satisfying and freakin good

35 grams old fashioned oatmeal
20 grams natty PB
1 tablespoon SF raspberry preserves
15 grams mixed raisins
25 grams whey protein ( I used ON vanilla ice cream)
Water (used alittle just to make the batter come together)
Dash of cinnamon
Few splashes vanilla extract

Added all these ingredients into a mini blender/chopper until in formed a cookie like dough, spread it out on some plastic wrap and put it in the fridge for a few hours to cool. It turned out really moist and chewy..great texture

[MuscleMom]

im looking for a recipe for turkey meatloaf that is low carb-
im thinking spaghetti squash might make a good filler? And also, im looking for a Turkey Pumpkin Chili, i think Oxygen Mag had one but i can't find it! Thanks, loving all the recipes!

Here are some recipes for both....haven't tried either one.

Turkey meatloaf
1 lb Ground Turkey
1 lg can of chopped canned Mushrooms
1 egg
1 sm. chopped onion
2-3 oz Feta Cheese
Hot Sauce (amount depends on how hot you like it)
Italian Seasoning
Garlic Powder
Salt and Pepper
How To Prepare: Chop canned mushrooms and onion in mini-chopper or food processor.
Mix all ingredient EXCEPT feta cheese together in a bowl.
Put half mixture in loaf pan
Sprinkle cheese on top of meat mixture
Cover cheese with rest of meat mixture
Top with some hot sauce
Bake in 375 degree oven for 45 minutes

Turkey Pumpkin Chili
INGREDIENTS
1 tablespoon vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove garlic, minced
1 pound ground turkey
1 (14.5 ounce) can diced tomatoes
2 cups pumpkin puree
1 1/2 tablespoons chili powder
1/2 teaspoon ground black pepper
1 dash salt
1/2 cup shredded Cheddar cheese (opt)
1/2 cup sour cream (opt)




DIRECTIONS
Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. If Using, Serve topped with Cheddar cheese and sour cream.

[PuffinMyLye]

This is my Chili Recipe although it's not your typical chili. It consists of the following:

1lb. ground beef (browned and then seasoned with garlic and mixed salts)
1-2 containers of Tomato Sauce
1 Onion (chopped up)
Carrots (chopped up, amount based on your liking)
1 can kidney beans
shredded cheeses

Mix all together in a skillet, let sit for about 20-30 min on med-low heat. Then serve over brown rice and enjoy.

[justfyi]

Sounds werid but trust me, I think it will turn tuna-haters around...

1 Medium sweet potato (roasted and peeled)
1 Can tuna (any kind)
1 tablespoon smart balance mayo
1 tablespoon spicy brown mustard
1 tablespoon FF cream cheese
Salt and Pepper
Splash of balsamic vinegar and apple cider vinegar
Few sprinkles of original mrs. dash

1 small salad (I just had mixed greens with cucumber, grape tomatoes, and chopped red onion)

1) Smash sweet potato and tuna together and add rest of ingredients until well blended
2) Put on top of salad and you;ve got yourself a tasy little tuna sweetpotato salad.

[BNR]

1 box of SF Choc. Pudding
2 Cups of Skim Milk
1 Scoop of Cookies n Cream Muscle Milk

tastes really good

[Joog]

I noticed many recepies with heaps of peanut butter. Out of interest, what's the fat content of PB most of you use?
In my part of Australia, the lowest fat one I can find is 38%!!!

[Aindreas]

I noticed many recepies with heaps of peanut butter. Out of interest, what's the fat content of PB most of you use?
In my part of Australia, the lowest fat one I can find is 38%!!!

Um...we eat peanut butter FOR the fat. 2 tblsps has 16g.

[matthor]

Healthy Chicken Pad Thai

So was craving this dish after the rate the food above thread got me thinking about it, so i knocked up a quick and easy healthy version. This was so good that I would seriously pay money for it. Hell it is better than a lot of Pad Thai's i have paid money for!

Obviously it isnt going to be exactly a pad thai due to the process of healthisation so maybe use your imagination a little but if you do try it, you will not be disappointed.

Ingredients:
150g Diced Chicken Breast
220g Udon Noodles (or noodle of choice)
1med. onion
1med carrot
1c Broccoli
Green Capsicum (pepper)
1whole egg
15 almonds cut in half
1-1.5tsp Oyster Sauce
1-2tbsp Soy Sauce
Garlic Powder to taste

Method
-Steam carrot and broc
-Caramelise onion on low heat but covered so they soften up nicely
-When onions are soft, increase heat a bit, remove lid and move oinons to one side of the pan then add in the chicken to brown.
-Start browning up capsicum (pepper) in a small pan on the side
-When chicken is pretty much browned, stir it up with the onion
-Run some hot water over teh Udon Noodles to freshen them up a tad then add to the pan with the chicken/onions
-Add in oyster & soy sauce then give a good stir
-Add in cooked broc/carrot and browned capsicum
-pepper & garlic to taste and stir again
-beat egg w/ 1tbsp water and make a small omelette
-Put chicken noodles in a bowl
-Dice up cooked omelette and add to the dish
-Throw in almonds
-Give a light stir, not enough to break the eggs too much
-Serve and loose your mind on an awesome dish!

[Joog]

Um...we eat peanut butter FOR the fat. 2 tblsps has 16g.

OK, I'm currently trying to stay under 30g of fat per day.
I was trawling the recepies for some protein bars with low fat, although when I work out the macros using the lowest fat PB I can get a hold of, the fat content is over what the recepie macros state.
Maybe the people posting these recepies are using reeally low fat PB??

[lupinecat]

OK, I'm currently trying to stay under 30g of fat per day.
I was trawling the recepies for some protein bars with low fat, although when I work out the macros using the lowest fat PB I can get a hold of, the fat content is over what the recepie macros state.
Maybe the people posting these recepies are using reeally low fat PB??

I'm in aust too - are you using natural peanut butter or something like kraft? And why do you want to stay under 30grams? Keeping fat low will hinder your fat loss and muscle gains. I try and get at least 50grams a day.

[Joog]

Well, a little background. I have been attending a personal training gym since Feb this year. Three workouts a week + cardio, 5 days a week. Starting at 90kg @ 38%BF. PT put me onto a diet of 240g Protein, 240g Carbs and 30g fat per day, starting in April. I am now 75kg @ 21%BF. (175cm height)
I'm just relying on the PT to guide me with diet etc. for now...
As far as low fat intake hindering muscle growth and fat loss...I wasn't aware that was the case.


The PB I've bought was the lowest in fat I could find at the shops. (can't recall which brand now)

[camron882]

new protien shake i made
3 scoops weight gainer 1850(crappy gnc stuff)
2 scoops dave matthews band edition ben and jerrys ice cream
2 scoops peanut butter
2 cups milk...
taste great

probably 2440 calories
protein: 69g

[Joog]

2 skinless chicken breasts (500g)
1/2 teaspoon chinese spice
1 head (250g) broccoli
1 teaspoon sesame oil
1 1/2 teaspoons fresh ginger, finely grated
4 shallots (40g) chopped (or green onions)
50g roasted cashews
2 tablespoons dry sherry
1 tablespoon soy sauce
2 tablespoons water
2 teaspoons cornflour

Remove skin and cut chicken into small cubes. Coat with chinese spice.
Chop broccoli into small florets. Place into a bowl and pour boiling water over, allow to stand for 5 mins and drain.
Heat sesame oil in pan or wok. Add ginger and garlic. Fry for a few seconds and add chicken. Stir fry until chicken begins to change colour.
Add drained broccoli, shallots and nuts. Toss quickly. Mix together dry sherry, soy, water and cornflour.
Add to chicken mixture and STIR over high heat until mix thickens.
Serve immediately over rice or boiled noodles

serves 4
P: 34
C: 6
F: 11

[Joog]

1 tablespoon hot english mustard
2 teaspoons tomato paste
2 teaspoons Equal (or splenda)
1 tablespoon cider vinegar
cracked pepper to taste
4 sirloin steaks
1/2 tablespoon olive oil to butter pan

Combine mustard, tomato paste, Equal (or splenda) vinegar and pepper and spread half of it over one side of the steaks.
Heat a pan or BBQ to high and add the steaks, mustard side up. Sear the steaks for 3-4 mins, then turn and brush the other side with the remaining mustard mix.

Grill for another 3mins or so.

Cals: 248
P: 35
C: 0.1
F: 11.5

[Aindreas]

I'm in aust too - are you using natural peanut butter or something like kraft? And why do you want to stay under 30grams? Keeping fat low will hinder your fat loss and muscle gains. I try and get at least 50grams a day.

Yeah, I think most people here will agree that 30g is FAR too little for anyone.

[Jamesstout]

Yeah, I think most people here will agree that 30g is FAR too little for anyone.

i'd up it if you like your hormones....

[bluebandana457]

Peach and Blueberry Post Workout Cobbler (sub any fruit)
With it getting colder i want something warm so i made cobbler! It is even faster than a protein shake

1 scoop protein (however much depending on your needs, i also mix glutamine in mine)
I also add cinnamon, nutmeg, ginger, and stevia
One spoonful egg substitute
a pinch of baking powder
a little water to mix

Heat oven to broil. Put your fruit in a oven proof pan (I have a little ceramic bowl that is the perfect size). Pour batter over it and pop in oven. Depending on your fruit you may want to broil it a little first before adding the liquid mix. You could also stir in some oats if you wanted. All about 5 min. I make my before i go to the gym so all i have to do when i get back is put it in the oven! SOOO good!

[BNR]

Here are some recipes for both....haven't tried either one.
Turkey Pumpkin Chili
INGREDIENTS
1 tablespoon vegetable oil
1 cup chopped onion
1/2 cup chopped green bell pepper
1/2 cup chopped yellow bell pepper
1 clove garlic, minced
1 pound ground turkey
1 (14.5 ounce) can diced tomatoes
2 cups pumpkin puree
1 1/2 tablespoons chili powder
1/2 teaspoon ground black pepper
1 dash salt
1/2 cup shredded Cheddar cheese (opt)
1/2 cup sour cream (opt)

DIRECTIONS
Heat the oil in a large skillet over medium heat, and saute the onion, green bell pepper, yellow bell pepper, and garlic until tender. Stir in the turkey, and cook until evenly brown. Drain, and mix in tomatoes and pumpkin. Season with chili powder, pepper, and salt. Reduce heat to low, cover, and simmer 20 minutes. If Using, Serve topped with Cheddar cheese and sour cream.

that looks very interesting, I'm gonna try to make this sometime this week. I don't care for yellow and green pepper so I'll exclude those 2

[MuscleMom]

im looking for a recipe for turkey meatloaf that is low carb-
im thinking spaghetti squash might make a good filler? And also, im looking for a Turkey Pumpkin Chili, i think Oxygen Mag had one but i can't find it! Thanks, loving all the recipes!

that looks very interesting, I'm gonna try to make this sometime this week. I don't care for yellow and green pepper so I'll exclude those 2

Let us know how it turns out

[MuscleMom]

Kung "Pao" Chicken


8 oz. raw boneless skinless lean chicken breast; cubed
3/4 cup mushroom chunks
3/4 cup bell pepper chunks (red and/or green)
1/2 cup chopped celery
1/2 cup chopped onion
1/4 cup sliced & halved canned water chestnuts
2 tbsp. reduced-sodium/light soy sauce
1 1/2 tbsp. rice vinegar
2 tsp. Splenda No Calorie Sweetener, granulated
1/2 tbsp. cornstarch
1 tbsp. chopped dry-roasted unsalted peanuts
1 tsp. minced garlic
1 tsp. red chili sauce (add more for extra spice!)
salt, pepper and red pepper flakes; to taste

Directions:
Begin by combining 2 tbsp. of cold water with soy sauce, vinegar, Splenda, cornstarch and chili sauce -- stir well until all ingredients have dissolved. Set sauce aside. Spray a large pan or wok with nonstick spray, and bring to medium-high heat. Add chicken, mushrooms, bell peppers, celery, onion, garlic and 2 tbsp. of water. Stirring occasionally, cook for about 5 minutes. Once chicken is almost fully cooked but still tender, add peanuts and water chestnuts to the pan or wok. Raise heat to high, give sauce a stir, and add it to the pan/wok as well. Mix entire dish until all ingredients are coated in sauce, and the sauce is hot and thick. Season to taste with salt, pepper, and red pepper flakes. Enjoy! MAKES 2 SERVINGS

Serving Size: 1 heaping portion (half of recipe)
Calories: 230
Fat: 4g
Sodium: 720mg
Carbs: 17g
Fiber: 3g
Sugars: 7g
Protein: 30g

[Jamesstout]

Kung "Pao" Chicken


8 oz. raw boneless skinless lean chicken breast; cubed
3/4 cup mushroom chunks
3/4 cup bell pepper chunks (red and/or green)
1/2 cup chopped celery
1/2 cup chopped onion
1/4 cup sliced & halved canned water chestnuts
2 tbsp. reduced-sodium/light soy sauce
1 1/2 tbsp. rice vinegar
2 tsp. Splenda No Calorie Sweetener, granulated
1/2 tbsp. cornstarch
1 tbsp. chopped dry-roasted unsalted peanuts
1 tsp. minced garlic
1 tsp. red chili sauce (add more for extra spice!)
salt, pepper and red pepper flakes; to taste

Directions:
Begin by combining 2 tbsp. of cold water with soy sauce, vinegar, Splenda, cornstarch and chili sauce -- stir well until all ingredients have dissolved. Set sauce aside. Spray a large pan or wok with nonstick spray, and bring to medium-high heat. Add chicken, mushrooms, bell peppers, celery, onion, garlic and 2 tbsp. of water. Stirring occasionally, cook for about 5 minutes. Once chicken is almost fully cooked but still tender, add peanuts and water chestnuts to the pan or wok. Raise heat to high, give sauce a stir, and add it to the pan/wok as well. Mix entire dish until all ingredients are coated in sauce, and the sauce is hot and thick. Season to taste with salt, pepper, and red pepper flakes. Enjoy! MAKES 2 SERVINGS

Serving Size: 1 heaping portion (half of recipe)
Calories: 230
Fat: 4g
Sodium: 720mg
Carbs: 17g
Fiber: 3g
Sugars: 7g
Protein: 30g

hungry girl!