View Full Version : recipes

03-03-2006, 08:03 PM
I didn't know where to put them so here they are. Most of these you probably already know about, they are pretty basic...but a few are fancy
These can all be made with what you should have in your house and if you want to add spices go ahead because I usually don't have time to get that creative.

1/2 cup oatmeal
4 egg whites
1 scoop vanilla protein
-put everything in a pan with some water & cook

sandwiches are so easy and you can make them sooo healthy...I'll give you some starter ideas!!! As long as you use whole wheat bread (no cottony white bread yuck) I use KANGAROO whole wheat pitas and I eat natural ovens bread it's really expensive so since you guys eat a TON, you probably don't want to waste money on that...just read the FIBER content. if it says like 5 grams/serving that's pretty good...even if it only has 3 grams/ serving that's still good enough.
*tuna with mayo, tomato & lettuce
*roast beef, saurkraut on rye bread (like a rueben w/ no sauce or cheese...so I guess that's not a rueben but who cares)
*turkey, low fat cheese (grill it)
*chicken, mayo, grapes (sounds crazy but its good) add a bit of italian dressing on top ...its good in a whole wheat pita
*banana w/ p.b toasted (if you're bulking you can get away w/ this but not for dieters)
*Peanut butter & sugar free jelly or put raisins on it
*that's all I can think of right now-I can post more later

WHOLE WHEAT pasta (soy pasta is yummy too!)
boil the pasta & drain
in the pot that you took the pasta OUT of put a jar of a healthy tomato sauce or make your own (tomato puree, tomato chunks, a little equal, a dash of salt, italian seasoning)
add the pasta back in & if you want to boil some other veggies like julienned(cut in skinny strips) zukes or chopped fresh tomato & basil that would be fine.

(well cooked chicken, sorry I said no cook...)
cubed, cooked chicken
big chunks of cucumber
big chunks of tomato
marinated mushrooms
-get a bamboo skewer & put everything on. if you want you can slather some ranch(low fat if you're dieting) or caeser dressing on. I use Paul Newman!
you could also use honey mustard dressing!

cooked chopped or shredded chicken breast
1 whole wheat tortilla
shredded lettuce
light or nonfat creamy dressing
1 slice regular or non-fat cheese
-wrap everything together...this same idea can be used-just change what's inside!

1 cup refried beans
sour cream (bulkers only)
whole wheat wrap (low carb if you want)
some low fat cheese and heat it up in microwave or something

boil a big pot of water
stick in as many eggs that will fit (use your common sense here)
put the lid on it
time it for ohhh say like 15 minutes or so and then check them, if one is cracked and white cooked egg is coming out then it's good....
some like hard boiled some like soft-so just do whatever u want.

if you didn't eat all those boiled eggs you can get fancy here
peel them, cut them in half (this is so tedious, if you're doing one or two it's fine...but 12-24 is a pain in the ass...I ussually just tear off the white part of the egg and put it off in a bowl I don't worry about re-stuffing it with the deviled part)
okay so cut them in half
get a spoon & scoop out the yolk, put it in a seperate bowl
add about 1/4 cup mayo...I have no idea how much I eye-ball this one so just do a few taste-tests.
add less mustard than you did mayo (otherwise they won't be creamy they will be bitter)
put back the deviled mix into each egg white...
I put all the whites and yolks and all in a bowl and mix it up like egg salad...I mean Im not serving appetizers so who the heck cares?
add chopped celery
chopped pickle (yum, love pickles)
chopped onion
boil eggs
peel and cut in half
stir yolk with mayo and mustard,
if you want you can add a shot of vinegar or oil
put the deviled mixture back into the whites...

sounds nasty but when I was dieting a few yrs ago I thought of a lot of ways to eat lettuce
Put Lettuce in a HOT stir fry pan,
stir fry it for a few seconds in some olive oil salad dressing
put it on your plate and add some fresh lettuce to it, to liven it up...
-oh yeah don't forget that big honkin piece of chicken

2-3 scoops protein powder
no-cal sweetener
-mix in blender (like a frappacino or something)

4 egg whites
couple drops of vanilla extract
some equal/splenda or whatever
-beat the egg whites untill frothy, but who actually wants to sit there and beat eggs all day?

(this is what I do when I do a cheat)
1 container fat free cool whip
packet sugar free & fat free pudding
-mix the cool whip and the pudding mix together (add about 1/2 cup skim milk so it doesn't get chunky...just use your judgement)
if you want to make this a sundae y0u could add peanuts and sugar free syrup or something (I obviously love sugar!)

3 cans pumpkin
or smashed sweet potatos would work
1/4 tsp. Nutmeg
2 tsp. Cinnamon
1 tsp. Ginger
1/8 tsp. Salt
14 egg whites
1 1/4C Splenda
16 oz. Skim milk
Preheat oven to 425 degrees. Combine all ingredients in a large bowl with an electric mixer. Pour into two 9-inch non-stick pie pans. Bake for 45-55 minutes.
adapted from: pamela blacburn's recipes

(not recomended for dieters)
cut all the fruit!
little fat free cool whip
mix all together

2 cups chopped broccoli or frozen broccoli cooked
1/2 chopped onion
2 stalks celery sliced diagnol
2 cups sliced mushrooms
1/2 cup low sodium beef broth
1-2 tbsp low sodium soy sauce
Sprinkle of ground ginger (depends on taste preference)
1/2 tsp onion powder
1 packet Splenda or other sweetner
adapted from: shanon clark's recipes

2 chicken thighs
1-1/8 large potatoes, peeled and quartered
1/2 cup and 2 teaspoons vegetable oil for frying
1 tablespoon and 1/4 teaspoon wine vinegar
2/3 lemons, juiced
1-1/3 cloves crushed garlic
3/4 teaspoon dried oregano
3/4 teaspoon dried parsley
1/8 onion, minced
salt and pepper to taste
Preheat the oven to 350 degrees F (175 degrees C).
Arrange the chicken pieces in a 10x15 inch enameled roasting pan. In a large skillet over medium high heat, fry the potatoes in 1/2 inch deep oil until golden brown, then put them in the pan with the chicken.
Combine the vinegar, lemon juice, garlic, oregano, parsley, onion, salt and pepper with the 1/2 cup reserved frying oil and pour this mixture over the chicken and potatoes.
Bake in the preheated oven for 1 1/4 hours, basting the chicken and potatoes with the sauce mixture. Let rest for 5 minutes and serve hot

Cheesecake Recipes

Ripped Rich's Chocolate Cheesecake Smoothie
In a blender add:
1 cup fat free cottage cheese (don't worry it's very smooth and creamy when blended).
2 tablespoons fat free sugar free chocolate instant jello pudding.
1 teaspoon cocoa
6 ice cubes
12-14 oz fat free milk
Nutrition Facts:
Calories = 360
Protein = 42 grams
Carbs = 44 grams
Fat = 0 gram
Additional Directions:
Add 2 tablespoons of Power Butter Sport for a peanut butter cup smoothie. This adds 200 cal, 17g fat, 7g carbs, and 7g protein
Use butterscotch instead of chocolate pudding for a Butterfinger smoothie.
Add a scoop of vanilla 100% whey protein and 4oz more of milk for more protein. This adds 150 cals, 1g fat, 6g carbs, and 28g protein - Wow, 72 grams protein!
Blend until smooth.

high Protein Cheesecake
3/4 cup of fat free cottage cheese
1/2 scoop of protein powder (vanilla flavor works best)
1 packet of Splenda (optional)
1 tbsp sugar free instant pudding mix (cheesecake or vanilla flavor)
4-5 tbsp of fat free milk or water (helps thin out mixture)
Combine all the ingredients in a food processor or blender and mix for about 1 minute until smooth.
Top with sliced almonds, strawberries, or nothing at all.
Chill for 20 minutes. Enjoy!
Nutrition Facts:

Elaine Gottschall's Cheesecake
2 cups dry curd pressed cottage cheese (fat percentage optional)
3 eggs
1/2 cup yogurt (any percentage of fat)
1/3 cup honey
1 tsp. grated lemon peel
1-2 tsp. vanilla
Preheat oven to 350.
Combine ingredients and process until satin smooth.
Pour into loaf pan and bake 30 minutes or until edges are slightly browned.

Cool and refrigerate for a while
Nutrition Facts:
Serves 8.
148 calories per serving
12.65 g of protein
20.5 g of carbs
2.5 g of fat

1/2 cup oatmeal
a spoonfull peanut butter(natural is best)
1 or 2 scoops protein
some water
crushed peanuts (if you want)
chocolate chips...whoops guess we got carried away
mix all in bowl, pop it in the microwave for like ... i don't know 45 sec.
take it out and mix it up good - sprinkle some splenda on if you want
mmmm yum!

cut the celery and dip it in some cottage cheese

B.b. in stress!
03-03-2006, 08:06 PM
nice! thx for the recipes man. err... i mean girl

03-03-2006, 08:31 PM
2-3 scoops protein powder
no-cal sweetener
-mix in blender (like a frappacino or something)

Gonna be trying that in the morning. lol

eternal struggle
03-04-2006, 01:26 AM
2-3 scoops protein powder
no-cal sweetener
-mix in blender (like a frappacino or something)

Gonna be trying that in the morning. lol

do u add milk to this? lol

03-04-2006, 06:22 AM
do u add milk to this? lol

well for me, I don't need that many calories ... but you guys can alter these recipes ANY way you want (they're just ideas ya know!)
that sounds like it would be good with milk! ...good idea

03-04-2006, 07:44 AM
Ripped Rich's Chocolate Cheesecake Smoothie
In a blender add:
1 cup fat free cottage cheese (don't worry it's very smooth and creamy when blended).
2 tablespoons fat free sugar free chocolate instant jello pudding.
1 teaspoon cocoa
6 ice cubes
12-14 oz fat free milk

i wonder, can i swap out the cocoa for strawberry flavored protien?

i like to have the strawberry flavor :)


03-04-2006, 02:03 PM
SOUP: I always make soup b/c that way I am sure I will get my veggies in for the day - I just leave it on the stove all day so when I come home it's right there (it's soooo eassyy to make too!)
use whatever veggies you want (canned, fresh or frozen)
here's some ideas:
*chili: about 1.5 tsp. chili seasoning(do a taste test, I'm a "pinch here and there" cook) 1 onion, tsp. garlic, tsp. olive oil-saute for a few minutes. add 2 cans of white beans & a can of red beans. add some green chiles if you want, or green peppers. strip steak is really yummy in here it tastes so mexican.
*chicken: 8 cups water in a pot, add 1 cube of chicken bullion, add some cooked rice, add some chopped celery and carrots, add some cubed cooked chicken. add half of an onion chopped. boil it all together
----frozen is really really easy, you just open the bags and dump them in the pot
3 frozen cooked artichoke hearts, thawed and quartered
2 (8 ounce) packages cream cheese, softened
4 ounces crabmeat
3 green onions
1 clove garlic
1 teaspoon lemon juice
Place artichoke hearts, crab, green onions, garlic, and lemon juice in a food processor and pulse until chopped fairly small. Add cream cheese and puree until smooth.
Pour dip into a non-metallic bowl, and chill for 1 hour.
Serve with crackers or vegetables.
Calories: 143
Total Fat: 13.2g
Cholesterol: 49mg
Sodium: 153mg
Total Carbs: 1.7g
Dietary Fiber: 0.3g
Protein: 5g
i love dill how could i forget this one
12-24 shrimp
1/8 cup fat free mayo
1/8 cup sour cream - if dieting you can use fat free
2 tablespoons dried dill
mix the mayo, sour cream and dill together and dip the shrimp in it!
its soo good!

B.b. in stress!
03-05-2006, 01:16 PM
my favortie teriyaki marniade sauce:
3/4 cup low sodium soy sauce
3/4 cup splenda
1 tsp grated ginger
1 clove garlic
about 1 stalk green onions

nutritional info.
per tbsp:
0g fat
1g carb
0g pro

soooooooooo gooooooooooood