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  1. #811
    Registered User maxeleahy's Avatar
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    Banana protein ice cream on page one is epic!
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  2. #812
    Registered User hopesmothermon's Avatar
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    Im going to try this, trying to get away from quest bars lol
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  3. #813
    Registered User section80tde's Avatar
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    Filling tasty high protein dinner.

    2 skinless boneless chicken breasts
    Sprinkle with paprika & pepper
    Put on George Foreman for 7/8 mins

    100g brown basmati rice, 360ml water, bring to boil, & simmer for 18 mins

    37g shredded iceberg lettuce
    30g baby spinach chopped or ripped to desired consistency
    90g mexican style bean mix boiled for 4/5 mins
    Mix all in a bowl splash of soy sauce

    405g chicken breast - 559kcal - 6.9g fat - 0g carbs - 124.3g protein
    100g rice - 118kcal - 1.3g fat - 21g carbs - 3.6g protein
    37g Lettuce - 5kcal - 0.1g fat - 0.7g carbs - 0.3g protein
    30g baby spinach - 9kcal - 0.2g fat- 0.4carbs - 0.8 protein
    90g Mexican style bean mix - 95kcal - 0g fat - 12g carbs - 6.6g protein

    Only info missing is soy sauce, paprika & pepper

    Obviously u can add/omit ingredients as you wish.

    Total 786kcal

    Fat - 9g
    Carbs - 34g
    Protein - 136g

    Finished product

    http: //i61.tinypic.com/rszzh1.jpg

    Any chance someone with enough posts could post the pic.
    Last edited by section80tde; 03-14-2015 at 01:59 PM.
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  4. #814
    Activating beast mode CanadianEmpire's Avatar
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    Just made some good cupcakes which are low calorie, but I had a few issues with the final result and i hope some people can help me figure out how to fix them.

    First how I made them:
    - 1 box of chocolate cake mix
    - 12oz of club soda

    Made about 14 cupcake. They cooked nicely and are only 12 cals per cake! How ever they don't stay together all that well especially when taking them out of the paper. They were also kind of mushy. Any way to fix this?
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  5. #815
    Registered User Tenom722's Avatar
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    Originally Posted by CanadianEmpire View Post
    Just made some good cupcakes which are low calorie, but I had a few issues with the final result and i hope some people can help me figure out how to fix them.

    First how I made them:
    - 1 box of chocolate cake mix
    - 12oz of club soda

    Made about 14 cupcake. They cooked nicely and are only 12 cals per cake! How ever they don't stay together all that well especially when taking them out of the paper. They were also kind of mushy. Any way to fix this?
    Sounds like too much of something. May just be the soda you put in.
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  6. #816
    White Knight Captain Skeletor666's Avatar
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    if you're being serious, reduce soda to about 8oz. add an egg as one of the main properties of an egg is to bind. leave them to cool for about 30 mins after u finish baking.
    Last edited by Skeletor666; 03-17-2015 at 11:07 PM.
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  7. #817
    Registered User Backtobklyn's Avatar
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    Originally Posted by CanadianEmpire View Post
    Just made some good cupcakes which are low calorie, but I had a few issues with the final result and i hope some people can help me figure out how to fix them.

    First how I made them:
    - 1 box of chocolate cake mix
    - 12oz of club soda

    Made about 14 cupcake. They cooked nicely and are only 12 cals per cake! How ever they don't stay together all that well especially when taking them out of the paper. They were also kind of mushy. Any way to fix this?
    An egg or egg whites would help as already suggested. Also, the mix should have flour in it, flour will build gluten the more it is agitated. If you have a food processor, try tossing it in there and running it for a minute or two to build gluten. Provided the mix has enough flour in it. Or just beat the batter for 10 minutes with a wooden spoon, decent arm workout too.

    Nuts can also help. You can buy finely ground almonds and add that if you have room for the calories and fat.
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  8. #818
    Registered User isifer's Avatar
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    Post

    I'm not sure if these are the cuttiest (I still have whole milk and whole eggs sometimes because I'm just like that) but I'll leave these here for now. These are all original recipes by me, and I have tested all of them. I tend to cook a lot!

    Protein Pudding:
    1 scoop (thick) protein powder
    1/2 cup almond milk (use 1/4 cup on thinner brands)
    1 tsp - 1 tbsp coconut oil (depending on macros/cals left for day)
    pinch of salt
    opt; flavorings like almond extract, cinnamon, and nutmeg
    PROTIP: Heat almond milk 15-20 secs in microwave before adding so pudding is warm and coconut oil can melt

    BEST. SMOOTHIE. EVER:
    1/2 cup unsweetened almond milk
    1 scoop MuscleTech Phase8 Vanilla
    2 tbsp PB2
    1 tbsp White Chocolate PB
    3 frozen strawberries (1/4 cup)
    couple ice cubes
    1/4 cup extra water if needed

    Perfect Rice Pudding:
    3/4 cup brown rice
    1/4 cup unsweetened almond milk
    1 tbsp full-fat canned coconut milk
    1 tbsp hazelnut creamer
    12g Syntha-6 vanilla
    sprinkle of salt, cinnamon, nutmeg
    1 packet of splenda

    Wheyggnog:
    1/2 scoop MuscleTech Platinum vanilla cake
    1/2 scoop Syntha-6 vanilla
    1 egg
    1/2 cup whole milk
    4 ice cubes
    2 packets splenda
    few shakes of nutmeg (1/2-1tsp-ish)

    Protein Pancakes Ver 1:
    1 scoop vanilla protein (like Muscletech Platinum or Phase8)
    1/2 medium banana
    1 egg
    1/4 cup oats (23g quick oats?)
    1/2 tbsp peanut butter (6g?)

    Put ingredients in blender then pour into hot pan on medium. Flip after about a minute

    Protein Yogen Frz:
    2 cups frozen raspberries
    1 scoop Muscletech Platinum Vanilla
    1/4 cup unswt almond milk
    1 tbsp fat-free cream cheese
    2 packets splenda

    Put ingredients in high-power blender or food processor if you don't have one. Additional freezing isn't needed with the ratio of ingredients.

    Giant Cake Protein Pancake:
    1 serving vanilla whey (I used ON Gold)
    2 tbsp flour
    1/2 tsp baking powder
    1 egg
    2 tbsp almond milk
    couple drops almond extract

    Put ingredients in blender then pour into hot pan on medium. Flip after about a minute. Might be a little dry so use some sugar-free syrup but it totally tastes like cake.

    Protein Hot Chocolate:
    1 serving Syntha-6 chocolate
    22g dark chocolate chips (1.5 tbsp)
    1 tsp cocoa powder
    1/2 cup unsweetened almond milk

    Heat milk, chocolate chips, and almond milk in small saucepan. After well-heated and combined THEN add protein powder. Use a whisk. If you add protein powder to heat it will clump and cook and you don't want that! Btw, this stuff is THICK. It totally anhilates my cravings for chocolate

    Super Yogurt:
    1 container Source 50 cal greek
    5g Syntha-6 isolate vanilla
    2 drops stevia
    pinch of salt

    This is just a way I make my sugar-free yogurt taste a little better, lol.

    2 pieces weight-watcher french toast with raspberry yogurt mixed with vanilla protein powder and fresh raspberries and almonds in between, topped with syrup

    Creamy Peach Smoothie:
    1 scoop syntha-6 isolate vanilla
    1/2 scoop muscletech vanilla
    1/2 cup peaches canned in water
    1/4 cup (2%) cottage cheese
    1/2 cup whole milk
    3 ice-cubes
    squirt of crystal light peach liquid

    Blueberry Protein Muffins:
    1 cup flour
    2 scoops vanilla protein powder
    2 eggs
    2/3 cup unsweetened applesauce
    1 1/2 tsp baking powder
    1.5 tbsp butter
    2/3 cup blueberries
    1/4 almond milk
    2 tsp sugar
    1 packet splenda
    (this recipe needs a bit of tinkering, maybe double the butter - they stick to the pan really bad, but still taste passable)

    Mix dry ingredients. Add wet ingredients. Fold in blueberries. Cook at 350*F for 18 minutes. Yields about 9 muffins.

    PS: I can get all the macros for these recipes but it will take me a bit (I have them all saved on a fitness app). Other than the rice pudding I try to eat as close to a 1:1 protein:carb ratio as possible.

    Cheers!
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  9. #819
    Registered User cmsgtamn's Avatar
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    Pb2

    Originally Posted by DyingAtheist View Post
    Has anyone used much in the way of Pb2? The peanut powder stuff. Hard to find over here in the UK but I've got a supplier and I'm wondering if people get much use out of it.
    Chocolate PB2 Peanut Butter (kinda tastes like peanut butter cups)

    Ingredients
    48g PB2
    1.5 scoops chocolate whey protein powder (approx 45g)
    2-3g Splenda or artificial sweetener of your choice (add more or less depending on how sweet you like it
    2 oz water

    Mix all ingredients in bowl. Use more or less water to get a proper consistency that you like. About 2 oz does the trick for me. I eat this every day.

    345 cal
    27g carbs
    7 g fat
    58 g protein
    10 g fiber

    I also tried making a Chocolate Peanut Butter Cookie out of the PB2, but can't nail the correct consistency. The ingredients I give are what I used, but it could be improved upon to make the mix a little more cookie dough like. What this recipe will give you will be too wet I think. I'll give it anyway and if anyone wants to improve, be my guest.

    Ingredients
    144g PB2
    2 scoops chocolate whey protein (about 62g)
    10g Hershey's 100% Natural Unsweetened Cocoa Powder
    1 large egg (50g)
    12g Splenda or artificial sweetener of your choice
    7 TBSP water

    Mix all ingredients into a bowl. Preheat oven to 350. Spray cookie sheet with nonstick spray. Take the mix and drop 12 onto a cookie sheet. Bake for 10-12 minutes. The flatter you can make them the better. When made into 12 cookies:

    71 cal
    8g carb
    2g fat
    10g protein
    3 g fiber
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  10. #820
    Registered User pinktadpole's Avatar
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    fitzeefoods, (google it) they make fresh healthy foods.. low calories, paleo, vegan and gluten free as well. they ship nationwide too.
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  11. #821
    Registered User Backtobklyn's Avatar
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    Anyone else using Farro? I've been using it instead of brown rice lately, tons more protein, fiber and the same amount of calories. It has a chewier nutty texture if you are into that sort of thing. I find it has more flavor and keeps me full longer. Here is a delicious grain salad I came up with tonight, makes a good cold side dish for hot summer days.

    Farro Salad

    Water
    500 grams farro uncooked
    salt
    fresh ground pepper
    1/2 cup parsley chopped
    100 grams crumbled feta cheese
    2-4 tbsp olive oil
    1/2 fresh lemon

    Bring a large pot of water to boil, at least 6 cups. Once boiling, salt it until it tastes like ocean water. Toss farro in the pot and boil for 15 min. Test a piece, it should not have crunch but should still have a good chew and bite to it. Drain and cool farro so it dries a bit. Toss cooled Farro with parsley and feta cheese. Add olive oil, lemon juice, Salt and pepper to taste.

    This makes around 10 servings, each serving is between 200-250 calories depending on how much oil you use. Much better than boring brown rice and can make a bunch ahead of time!
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  12. #822
    Registered User jimmyhat1000's Avatar
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    Originally Posted by susy99 View Post
    You speak just like my ex-professor at my university hehe!! so formal!

    I have used few recipes from an amazing site, which I will post in so that everyone can check it out.

    These are few I have tried

    Frozen Banana Protein Ice Cream

    Ingredients

    * 1 frozen banana, cut into pieces before freezing
    * 2 tbsp skim milk (or your favorite milk substitute)
    * scoop (16 g) vanilla whey protein powder

    Directions

    Add all ingredients to your food processor and blend until smooth and whipped-looking. Using a spatula, scrape “ice cream” into serving bowl. Enjoy!

    Tip: If the banana gets mashed and stuck on the bottom of the container so the blades can’t get to it, just add a little more milk to get it moving.
    Nutritional Info

    Makes 1 serving

    Calories: 181
    Fat: 1 g
    Carbs: 31 g
    Protein: 14 g
    --------------------------------------------------------------------

    I changed this to 100gm of strawberries, half a scoop of strawberry protein powder and milk, put it through the processor and blend it then in the freezer until firm, makes a great strawberry version.
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  13. #823
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    great article!
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  14. #824
    Registered User KidSchutty's Avatar
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    My spin on the idea of Cottage Cheese Ice Cream....

    1 cup cottage cheese 1%
    1/4 cup vanilla almond milk
    1 tbsp special dark cocoa powder (love dark chocolate<3)
    1 scoop chocolate arnold whey
    touch of vanilla extract (to taste)
    stevia (to taste)

    44p/25c/5f - 321 cal

    Freeze shorter or longer to your liking! It's quite a tasty treat for only a little over 300 calories!
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  15. #825
    Registered User Jayme21's Avatar
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    Great recipes and awesome thread. Thanks for so many amazing recipes.
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  16. #826
    Registered User mmue11er's Avatar
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    What I've found to be great is

    Three 4.5oz cups of Greek yogurt
    Two scoops whey protein (any flavor's fine, I personally use chocolate)
    Half scoop of oats
    Handful of frozen berries

    Roughly

    600cal
    6g fat
    55g carbs
    90g pro
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  17. #827
    Registered User dreadddy's Avatar
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    fitbit

    fitbit.com/user/3GVTBJ

    I am using fitbit to track my daily food intake. If you click on the food you can see the smoothies I am using to cut with and what is in them with stats for each. All range between 350-500 cals with 22+g of protein. I have a 2 week rotation of 14 smoothies. I have only just started logging them and they may change. Also my dinner and snack meals are in there.
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  18. #828
    Registered User DanPrez's Avatar
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    helpful post.
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  19. #829
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    Really simple recipe here all, just adjust the sweet potato and chicken to hit your carb/protein macros and oil for fat.
    2 tbs olive oil 239 kcal 27g fat
    spinach raw 4 cups 28kcal 4g carbs 3g protein
    purple sweet potato 200g 164 kcal 35g carbs 5g protein
    raw skinless/boneless chicken breast 1kg 1100 kcal 12g fat 231g protein

    Sautee ingredients, add 2 pinches of thyme, minced garlic, salt n pepper, chili flakes and paprika (adjust to taste)
    Add a half cup of chicken stock/broth and simmer till potatoes are tender, remove lid and crank up the heat. Once everything starts browning add the spinach and once it wilts, enjoy!
    I split this up over 2 or 3 meals pre/post work out, tastes like a thanksgiving dinner!
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  20. #830
    Registered User SportPsych1's Avatar
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    Cannot wait to try that Banana Protein Ice Cream! Great thread.
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  21. #831
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    Banana Caramel Protein Pancakes

    1/2 cup oats
    1/2 tsp baking powder
    100g banana
    6 tbsp egg whites
    2 tbsp Walden Farms calorie caramel dip
    30g protein powder of choice (I'd recommend ON banana cream or french vanilla)
    Stevia to taste

    Blend everything, pour on lightly sprayed hot pan/griddle, flip, and enjoy

    Roughly 410 calories, 50C/32P/9F
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  22. #832
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    Spinach Patties & Lentil Soup Snack

    Makes Two Patties and a Giant Bowl of Lentil Soup
    Total Cooking Time - Patties: 15 min, Lentil (depends on desired level of tenderness and can vary between 20 - 50 min)

    Ingredients:

    Spinach -> 1-1.25 Cup (approx 125-140 gram)
    Bread Crumbs -> 1/4 Cup (approx 28 gram)
    Egg Whites -> 2-3 Tbsp
    Corn -> 1/3 Cup (approx 20-25 gram)
    Olive Oil - >0.75 Tbsp

    Lentil -> 1/2 Cup

    Garlic Powder -> Dash
    Red Chilli Powder -> Dash
    Dash of Onion Powder -> Dash
    Dash of Pepper -> Dash

    Frozen ingredients makes it easier! Cook spinach and corn together for around 4 minutes. Drain/remove water and add bread crumbs, egg whites and seasonings and mix well. Separate and form into two patties. Add olive oil to pan, heat and add patties. Cook for 3-4 mins with closed lid (adjust heat accordingly for crispiness/texture). Flip and repeat to cook opposite side.

    Simultaneously or beforehand, wash lentils - put in saucepan and add 2-3 cups of water and bring to boil. Simmer for around 15-20 mins. Let lentils sit in water and get more tender.

    Transfer patties to plate and lentils to bowl. Devour together!

    Approx Macros: Protein - 32 gram, Carbs - 50 gram, Fat - 12 gram (can vary slightly in the range of 430 - 470 calories) -> Low in Sodium, Around 25 gram fiber.

    Substitutions for increased protein and reduced calories -> Add more egg white or even whole egg/smaller portion of corn (or no corn)/smaller portion of bread crumbs (don't omit completely, helps bind mixture together).

    Adding flavor to lentil (optional) -> Salsa/Salsa + Any seasoning mix of garlic, onion, black pepper, paprika

    Adding extra flavor in general -> Your preferred mix of spices, salt and condiments (check calories to make sure they have almost negligible contributions or adjust accordingly).

    Lentil Substitute for more complete animal protein -> Low Fat/Fat Free Cottage Cheese (12-15 gram protein per 0.5 Cup) so throw in 1 Cup. Taste great with patties too!

    Enjoy!
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  23. #833
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    Just want to let everyone know that I recently purchased "Everyday Super Food" by Jamie Oliver and I am soooooo impressed.
    It's well worth buying in my opinion.
    It's not all super low calories but every single recipe has the calories, protein, carb, fat calculated for you and 90% are as healthy as can be.

    I'm just a guy, recommending a great book!
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    king pawns

    baby potatoes keep skin on

    pack of salad

    boil baby potatoes, the lightly fry them and the prawns in as little as possible mono/poly unsaturated cooking oil, serve with salad and slice of lemon, water n ice with another slice of lemon




    lean cut of lamb, grilled (yes they exist)

    baby potatoes with skin on grilled

    peas boiled


    serve with mint sauce and no added sugar cordial





    pizza home made using wholemeal flour, low fat cheese, topped with chicken breast, bacon soy bits, mushrooms, etc served with salad, n blue berry n banana smoothie






    extra lean mince meat, onion garlic, tomatoe, bazil etc, + low gi/gl pasta + low fat cheese
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  25. #835
    Registered User livin101's Avatar
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    My breakfast sandwich (since I just posted it in another thread)

    3 scrambled eggs
    1 slice cheese
    1 serving deli turkey
    2 pieces 100% whole wheat toast

    560 cal, 41.5g Protein, 46.5g Carb, 17.7g fat

    1 filling breakfast sandwich
    Total fat lost by following advice in stickies: ~100+ lbs.

    95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew

    Cut V.3.0

    Sept. 07: 198 lbs
    Sept. 25: 196 lbs
    Oct. 5: 193 lbs
    Oct. 10: 191 lbs
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    Registered User livin101's Avatar
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    Cilantro-Lime rice


    brown rice
    add appropriate amount of water to cook rice
    chop up a bunch of cilantro, throw it in with rice water mixture
    squirt some lime juice in the rice water mixture

    cook rice like usual.

    Macros: use the macros from the rice package. Works with both white/brown rice, haven't tried wild rice or quinoa.

    This recipe works well as a base for homemade burrito bowls, a side dish, or other random throw together meals.
    Last edited by livin101; 09-08-2015 at 09:09 PM.
    Total fat lost by following advice in stickies: ~100+ lbs.

    95:5 Crew - (95% diet, 5% weights) || Ceiling cat is watching you crew

    Cut V.3.0

    Sept. 07: 198 lbs
    Sept. 25: 196 lbs
    Oct. 5: 193 lbs
    Oct. 10: 191 lbs
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  27. #837
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    Add an egg. Eggs are baking glue
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    Registered User axenios's Avatar
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    Very good advices
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    Stuffed Bell Peppers

    2 (or more) bell peppers of choice. I use red or green.
    1 cup brown rice
    2 cup black beans (i buy mine raw and soak them)
    1 large white onion diced
    1 large tomato diced (or a large can of them)
    .5 - 1lb lean ground turkey (or beef)
    3/4 cup of shredded colby jack cheese
    Taco seasoning
    2 cloves minced garlic
    1 tbls Olive oil
    2 cups chicken or beef broth

    Directions:
    Cut the bell peppers in half lengthwise and use a spoon to gut out the seeds and ribs. Preheat oven to 350 degrees F. Boil the peppers in water for about 5 minutes or until they start to soften up and set them on a place to cool off. Preheat a large skillet with the olive oil and throw in the minced garlic. let it brown up a little. You dont necessarily need the garlic but im a garlic addict and put it on virtually everything plus its good for you. Dice and add the onions and saute them up until they are starting to soften then add the meat. Cook the brown rice separately in the broth as per the instructions and measurements on the package. I use minute brown rice i find it comes out in the perfect texture and taste that i like but go with whatever you want. if you have a rice maker use that. you can cook the rice the day before or whatever and just throw it in the skillet if you want. I cook my brown rice in chicken broth with minced garlic and it comes out awesome.
    Anyway after the meat is cooked and no pink, drain it (unless you bought super lean) then add the taco seasoning, tomato, rice and black beans. Get them all mixed and hot. lay the bell peppers on their back on a baking sheet. fill each one with the meat/bean/rice mixture and top with the shredded cheese. you dont have to use colby jack. you could even use cream cheese. the beauty of this recipe is its incredibly versatile so you can add or take away anything on it to make it how you want. if you want vegetarian dont add meat, etc. this is just the way i made it and liked it. bake the peppers for about 25 minutes at 350. the cheese will be melted and coating the peppers. you can use some salsa to go with it or whatever youd like. Lowfat sour cream is good with it too. These measurements might not be completely accurate as i was cooking brown rice and black beans in bulk for the week when i came across this idea. The macros im also not too sure about so you might want to just add your ingredients to your fitnesspal as you go.
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    Greek Yogurt
    1 scoop of protein
    almonds
    banana

    mix it all and enjoy!
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