Great breakfast, loaded with protein complex carbs, and good fat.
1 cup oatmeal
2 cups eggbeaters
1 scoop vanilla protein powder
1 tbsp splenda
Cinnamon to taste
1 tbsp natty p. butter, I like chunky
Mix well, microwave 2.5 min., stir, microwave 2.5 min., stir, microwave about another 20 - 30 seconds...enjoy
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02-17-2003, 03:45 PM #121
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02-25-2003, 05:41 AM #122
Spicy Chicken.
Hi,
Thought you might like the look of this spicy chicken dish...
Serves One.
2 Chicken breasts, sliced
2 Tomatoes, chopped
1 Onion, sliced
2 Sticks of celery, sliced
6 Birdeye chillies, chopped
1 Habernero chilli, chopped
1 Tsp turmeric
1 Clove of garlic, chopped.
Splash of olive oil
1) Heat oil in pan and saute the chicken, celery, garlic, onion, chillies and turmeric until the chicken is just cooked.
2) Add the tomatoes and garlic and lower the heat.
3) Cook until the tomatoes have melted down into a sauce (you might need to add a little water or stock)
4) Serve with rice, potatoes etc.
Also, see : www.allrecipies.com - a pretty good site where you can submit a recipe and see the nutrional content.
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02-25-2003, 10:08 AM #123
protein hotcakeks
this makes about 10-16 hotcakes depends on size
1 cups flour
3 large eggs
1 cup protein shake powder(flavor of your choice chocolate best)
2 cups bisquik
2-3 cups skim milk
Mix the dry ingredients in an fairly large sised bowl until there are mixed up good add the skim milk as you stir slowly when at a lightsly thick consistancy when its done pour the amount of batter that you want for 1 hotcake in the skillet thats set at high heat remember to put in vegitbal oil verry verry little pam works best unstead cook until golden on both sides and repeat and enjoy!!!!Hellfire and brimstone i have arisen
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02-27-2003, 12:37 PM #124
Tasty chicken stir fry
what you need
3 chicken breasts about 3 ounces each.
1 head of brokkoli
3 big carrots
1 solontro stock
whatever other veggie you like.
can of pam fat free
2 limes
2 lemons.
2 garlic cloves
ginger
soy sauce
ok cut up the carrots brokkoli pell and cut up the carrots and also cut the salontro into small peices each finly shop the solontro.Then grill the chicken breast 4 min on each side then fry the carrots,brokkoli,other veggies until there done also MAKE THIS FIRST the teriaki sauce
throw the lemons and limes in the microwave for 30 seconds to get the jucies flowing it really works cut up the garlic and ginger put then in an bowl then put the juice of thge lemon and limes in then put about 3 tp of soy sauce then put in some of the solontro and 4 Tp of olive oil and mix good.
now plate the chicken and veggies and then put the sauce on and enjoy.Hellfire and brimstone i have arisen
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03-01-2003, 01:43 PM #125
- Join Date: Oct 2002
- Location: Pennsylvania, United States
- Age: 36
- Posts: 3,198
- Rep Power: 3124
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 several hours. Top with fresh or cooked drained berries or fruit of choice. Serves 8. 148 calories per serving. 12.65 g of protein, 20.5 g of carbs, 2.5 g of fat. From "Breaking the Vicious Cycle" by Elaine Gottschall.**I rep back on recharge 1K+**
PharmD 2015
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03-01-2003, 01:45 PM #126
- Join Date: Oct 2002
- Location: Pennsylvania, United States
- Age: 36
- Posts: 3,198
- Rep Power: 3124
tuna melts
Prepare tuna and cottage cheese mix. Spread over pieces of bread (nice multigrain buns cut in half work well for this). Top with sprinkling of grated cheddar cheese (old cheddar gives you the most flavour bang for your buck, and ensures you don't need a lot). Microwave for a minute or so, or grill under broiler (watch it--these burn fast!), till cheese on top is melted.**I rep back on recharge 1K+**
PharmD 2015
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03-04-2003, 06:50 AM #127
Mexicali Chicken
Mexicali Chicken
4 chicken breast fillets
1 tablespoon chili powder
2 tablespoons olive oil
1 large sweet onion, diced
1 jalapeno pepper, seeded and minced
2-3 tomatoes, seeded and diced
1 small bunch cilantro, washed and minced (about 2 tablespoons)
½ teaspoon salt
Wash chicken fillets and pat dry. Sprinkle both sides with chili powder.
Heat oil in large skillet over medium heat.
Add diced onions and minced jalapeno. Stir until translucent. Push onions to the side of the skillet. Add chicken breasts and reduce heat to medium-low. Turn over when cooked halfway-through. Cook 2-3 minutes. Pour tomatoes over onions. Add cilantro and salt. Gently stir into the onions and tomatoes. Continue cooking until vegetables are heated through and chicken is done.
(Yields 4 servings)
1 serving: 10 g. fat; 8 g. total carbs; 2 g. fiber; 28 g. protein
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03-04-2003, 07:13 AM #128
Sesame Grilled Tuna
Sesame Grilled Tuna
A recipe for those Tuna lovers out there who just can’t get enough omega-3's! LOL!
4 (1/3 lb. each) tuna filets
2 teaspoons sesame seeds
3 teaspoons dry mustard
1 teaspoon toasted sesame oil
1/4 cup olive oil
1/4 teaspoon cayenne pepper
1 teaspoon salt
Heat the grill.
Rinse tuna filets under cold water; pat dry with paper towels.
Place the sesame seeds in a small hot skillet for about 1 minute, shaking the skillet gently, until just browned. Remove immediately from heat. Place in a small bowl.
Add the remaining ingredients to the bowl. Brush this mixture onto both sides of tuna filets and grill to desired doneness, turning once.
It is a good idea to remove tuna BEFORE it is to the desired doneness. It will continue to cook and will be dry if overcooked.
(Yields 4 servings)
1 serving: 18 g. fat (before cooking); trace carb.; 36 g. protein; trace fiber
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03-04-2003, 09:29 AM #129
Grilled Salmon
Grilled Salmon with Lemon Dill Sauce
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 minutes and cook to desired doneness.
While salmon cooks, prepare dill sauce by combining remaining ingredients in a small bowl.
Remove salmon to platter and serve with dill sauce on the side.
(Yields 4 servings)
1 serving: 20 g. fat (less after cooking), 1 g. total carb, 34 g. proteinLast edited by GARGANTUAN; 03-04-2003 at 12:42 PM.
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03-10-2003, 07:59 PM #130
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03-13-2003, 03:39 AM #131
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03-14-2003, 02:47 AM #132
- Join Date: Feb 2003
- Location: Fort Myers, Florida, United States
- Age: 51
- Posts: 1,441
- Rep Power: 708
Some tasty alfredo sauce. Pretty good for keto. Pour over your chicken breasts, steak or burgers.
1/2 c. butter or margarine
2/3 c. heavy cream
1 1/4 c. grated Parmesan (other cheeses will work too)
1/4 tsp. salt
dash of pepper
Cook noodles or fettuccine according to package direc-
tions. Heat butter and cream in saucepan until butter is
melted. Remove from heat. Add 1 cup Parmesan cheese, salt and
pepper; stir until sauce is blended and fairly smooth. Add to
drained noodles and toss until they are well coated. Sprinkle
with remaining cheese.
The entire batch has about
Fat: 187 grams
Carbs: 8 grams
Protein: 56 gramsRon J
----------
Teamwork: A few harmless snowflakes working together can unleash an avalanche of destruction. www.despair.com
The opinions in this message are exactly that, my opinion and my view. If something is incorrect, feel free to correct me, but don't be a $&%@ about it.
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03-16-2003, 03:31 AM #133
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03-27-2003, 10:47 AM #134
Flax seed Crackers
1/4 cup flax seed
1/4 cup ground flax seed
1 1/2 cups all-purpose flour
1/2 tsp baking powder
1/2 tsp salt
4 tsp margarine or butter, softened
1/2 cup skim milk
In the bowl of a stand-up mixer, add flax seed, ground flax, flour, baking powder, salt and margarine or butter. With the paddle attachment, mix on low speed until mixture resembles a coarse meal.
Stir in milk and mix until mixture forms a soft dough.( you can also mix by hand)
Wrap dough into quarters. Turn out onto a lighty floured board. Roll out very thin to a rectangle 1/16 inch thick. Cut into 2 1/2 inch squares.
Transfer to an ungreased baking sheet.
Repeat with remander of dough. Preheat oven to 325 F.
Bake 20 minutes until crisp or golden
Yield:24 crackers
Variations
Cheese:1 cup grated cheddar
Recipe courtesy of the Flax council of Canada."If you want to have something other people don't
You have to do things other people won't."
www.avantlabs.com
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03-30-2003, 11:25 AM #135
King Ranch Tuna!
Mix Tuna, Salsa, little grated cheese, and I like to also add a slice of Fat Free Sharp cheddar cheese, mix it together and it taste just like Chicken. If you really wanna make it tasty make little tortilla chips out of Wheat Tortillas, and add them in there.... whooooo buddy!Steve
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04-10-2003, 01:11 AM #136
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04-11-2003, 03:24 PM #137
- Join Date: Dec 2002
- Location: Edmonton, Alberta, Canada...Under a Squat Rack
- Age: 38
- Posts: 100
- Rep Power: 477
Great Protein Muffins
900 gram bag NN lowfat oatmeal muffin mix ( Superstore yellow bag )
3 cups water
3 Tablespoons flax seed (whole)
2 scoops vanilla Whey protein powder
2 cups fresh or frozen blueberries
3/4 cup wholewheat flour
Mix together everything above (except berries) just until moistened.
Fold in berries.
Divide batter evenly among lined muffin cups.
Bake at 425* for approx. 17 to 20 minutes.
Makes 24 large delicious muffins.
Calories: 180 Protein: 5.5 grams Carbs: 36 grams Fat: 2 grams
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Jen's Oatmeal Protein Cookies
1 cup butter
1 cup brown sugar
1/3 cup white sugar
2 scoops vanilla Whey protein powder
1 egg
1 cup flour
1 tsp baking powder
1 tsp baking soda
1/4 tsp salt
1 tsp vanilla
2 1/2 cups oatmeal (rolled oats)
Cream together butter, sugars, and protein powder.
Add egg and vanilla.
Sift together baking powder, baking soda, salt, and flour. Add to mixture.
Add oatmeal and mix well.
Chocolate chips, raisins, coconut, and nuts can be added.
Bake at 350 degress for 9-12 minutes on lightly greased pans.
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The Chewy Protein Brownie Cookie
1 -1/3 cup butter
1/2 cup white sugar
2/3 cup brown sugar
1/3 cup chocolate Whey protein powder
1 tbsp vanilla
2 eggs, slightly beaten
2-1/4 cups flour
2/3 cup cocoa
1 tsp baking soda
1 tsp salt
1/4 cup milk
choco chips, nuts, etc.
Cream butter, sugar, protein and vanilla.
Add eggs.
Combine flour, cocoa, soda and salt. Add to creamed mixture, altemately with milk.
Blend well. Add the chocolate chips, nuts, etc.
Drop by spoonfuls onto ungreased cookie sheet.
Bake at 350 degrees for 8-10 minutes. Cookies will appear soft and moist when baked but will firm up upon cooling. Makes approx 6 dozen
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Summer Fruit Smoothie
1 cup orange/pineapple juice
4 ice cubes
1/2 banana or whole(if you like)
2 apricots
1 tbsp UDO'S Choice oil
1 scoop Whey
Place first 4 ingredients in blender and blend.
After ice is crushed add oil, blend
Add Xtreme Power Whey, blend once more serve in tall glass and enjoy the great taste of summer fruit.
All recipies taken from
http://www.nutrition-zone.com/html/recipes/recipes.htm
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04-17-2003, 10:32 AM #138
Tasty treats (Keto friendly)
Its'a Canoli
1/2 a cup ricatta Cheese
1-2 tsp Cinnamon (add more if desired)
2 tsp splenda
Stick it in a bowl and mix.
Comes out to 180 calories 12g fat 6g carbs 14g p
Another I enjoy
Take sugar free jello, Add some walnuts, and some heavy whipping cream.
I use the walnuts since they have 3g carbs and 3g fiber so its a
wash
EnjoyWhat do you do when all your heros are gone? You become a Hero
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04-20-2003, 05:21 PM #139
Protein Cake/muffin
1 cake mix (pillsburry/betty crocker etc)
To cake mix add your favourite protein powder- whey, egg, soy protein powder.
For chocolate addicts, some aditiional cocoa powder.
I generally add ~120g protein/package
Reduce recommended oil by half. Use olive oil.
Increase water.
Bake as usual.
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04-21-2003, 08:27 AM #140
Sweet Potato Cheesecake :
Mix the following using a mixer, 1 small container of fat free Cream Cheese, and Splenda.
When those two are nice and creamed together, add in some Eggwhites (expirement with this, but I'm willing to bet about 2-3 would do). Continue to mix, while scraping the sides of the bowl to get all the ingredients to mix good. Feel free to add whatever other seasoning you would like also (cinnamon and nutmeg work well).
Boil 1 or 2 sweet potatoes (Yams), and then mash them into a pretty smooth consistency, and add them to the mixing bowl, and mix WELL.
When all is mixed, depending on how many carbs you want in this meal, you can add some breading in the bottom of a Pie/Cake pan (I did not and it turned out great). Then, pour the mixture into the pan, pre-heat the oven to 350 Farenheit. Bake at 350 for 1 and a half hours (1 1/2).
Depending if you like your cheesecake hot or cold, chill in the refrigerator, or indulge in it at once!Steve
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04-24-2003, 09:09 PM #141
take cold egg whites and slap some all natural PB in them, throw them in the freezer for about two minutes, pull out and enjoy the little guys, if you want to get tricky throw a little protein powder in each egg white and add a drop of water, mix a little then add the PB, Cashew butter is also an excellent alt.
AOK
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05-01-2003, 05:44 PM #142
I just made this today, and it was damn good:
Keto stuff
Buffalo chicken omlette:
Grill a chicken breast, cut it up and throw it in a pan. Fry it a bit, and add some buffalo sauce, beat 2 eggs, and add them to the pan. Add some more buffalo sauce. Scramble the whole thing around. Eat while dipping in Blue cheese.
This is kinda risky:
Get some whole wheat tortillas, spread 1/8 cup pizza sauce, mozzarella, and pepperoni, bake in toaster oven. Make's a great little pizza, with only about 20g of carbs.
Or a variation on pepperoni with mozzarella cheese, microwaved, you can add some pizza sauce, which makes it alot more tasty.
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05-02-2003, 04:09 PM #143
KETO friendly
Keto Friendly Mexican Beef
1/4 lb 95-98% ground beef (or more if you wish
2 tsp Taco Bell taco seasoning (the lowest carb I can find)
1/4 cup shredded mexican blend cheese
1-2 cups shredded iceberg lettuce
2 tsp fresh salsa (not in a jar)
2 tsp full fat sour cream
Brown broken up ground beef in a skillet. Add 1/2 cup of water and taco seasoning mix. Lower heat, let simmer, keep stirring. While beef is cooking, cut 2 cups of iceberg lettuce into strips or pieces. Lay the lettuce at the bottom of a plate.
Once beef has absorbed all water, sprinkle the cheese over the top of it, and cover the pan to allow it to melt. Once melted, take a spatula and lift it out of the pan, place it on top of the lettuce bed. Add more cheese if you wish. Sprinkle salsa over entire plate and plop some sour cream on top.
Approx 600 calories 46 gr fat, 5 gr carbs (7gr minus 2 gr fiber), 41 gr protein.
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05-02-2003, 04:19 PM #144
KETO friendly
My Atkins Fried Chicken (or fish)
Chicken breasts or whitefish like haddock or cod (yum)
1 egg
Atkins Bake Mix
Oil for frying
I use a fry daddy for this but I think a deep pan would work well, too. Just watch the oil doesn't get too hot or it will begin to smoke.
Cut up chicken breasts into strips or nuggets. Sprinkle Atkins bake mix onto a plate, dredge the chicken through the bake mix, covering both sides.
Scramble one egg in a bowl. Take bake mix-coated chicken and dredge through egg. Take chicken out and dredge through bake mix again, making sure you have a fairly dry piece of meat when done. Carefully lower a few pieces of chicken into the oil. The pieces will look golden brown and will start to rise to the top when they are done. If unsure, take one out and cut into it. Be sure to salt the food when it comes out of the fryer, it tastes much better.
*Also, a word of caution, keep the oil level lower than normal in a fry daddy. It's either the egg or the bake mix, something makes the oil foam up and it has overflowed on me. If you take the meat out it will stop. I find if I keep the oil level lower I don't have as much of a problem
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05-02-2003, 06:24 PM #145
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05-10-2003, 12:45 AM #146
thick shake
here we go
1 banana
1 teaspoon of honey
3 teaspoons of peanut butter
1/2 to 1 cut of oats - if you can get quick oats, or otherwise blend normal ones untill they are finely chopped up (optional, it tastes soo much better without the oats)
1 cup of milk
6 ice cubes (this makes it froth up and go very thick!)
Put it all in a blender and mix it untill you cant hear the ice cubes bouncing around anymore, and it looks very smooth then add:
2 scoops of protein powder, it tastes great with chocolate, I have not tried it with any other flavour
Enjoy!
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05-12-2003, 12:11 PM #147
bodybuilding french toast
Pour one cup eggbeater into a bowl. Add a little bit of milk, a little bit of cinnamon and a little bit of vanilla extract. Mix well. Dip in slices of whole wheat bread on both sides. Let the mixture get all over the bread and saturate it. Spray oil on a pan, heat it up, and put the soaked bread on the pan. Flip over when one side is done. I like to eat four or five pieces (that's about how much is needed to soak up all of the mixture) and I like to eat it with sugar free syrup.
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05-12-2003, 03:52 PM #148
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05-12-2003, 06:02 PM #149
protein jello
two scoops of your fav. protein shake
12 oz of either h2o or skim milk(i like the milk better)
blend on low for 45 sec
add
2 tablespoons of jello mix.
blend for a min and let set in fridge for at least 2 hours
try diff combinations of protein flavors and jello"Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on."
latdrop215@ziplip.com
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05-13-2003, 08:28 PM #150
DIET COKE CHICKEN!
Ingredients
4 skinless, boneless Chicken Breasts
1 cup Catsup
12 oz Diet Coke
Instructions:
Put chicken in non-stick skillet. Pour catsup and Diet Coke over the top. Bring to a boil. Cover and
reduce heat and cook 45 minutes or until chicken is done. Remove chicken and set aside. Cook
sauce uncovered until the sauce becomes thick. Pour sauce over chicken and serve.
Only I use Diet Pepsi, hee hee. It's super yummy.
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