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Recipes
Breakfast
Chocolate Peanut Butter Pancakes
DRY INGREDIENTS
1 Cup Whole Wheat Flour
1/4 Cup Oatmeal
1 1/2 scoops Chocolate Protein Powder
2 Tbs. Chocolate Chips
1Tsp. Baking Powder
WET INGREDIENTS
1/2 Cup Skim Milk
1/2 Cup Applesauce (No Sugar Added)
2 egg whites
1 Tbs. Peanut Butter
1. Mix all DRY ingreidents together in a bowl
2. MIx all WET ingredients together in another bowl
3. Combine the two (then add Peanut Butter)
4. Preheat Stovetop pan to Medium/High and coat lightly with non-stick cooking spray.
5. Cook in 1 LARGE Pancake for 3 minutes each side.
6. Flip when bottom is cooked and firm when picked up.
7. Cook bottom for additional 3 minutes then remove and top with SPLENDA packets or Low Sugar Chocolate SAUCE!!!
Lunch/Dinner
Quick and Easy Italian Tuna Salad
½ cup Whole Wheat ROTINI pasta(dry measure)
1 - 6oz can of Tuna in water
2 - hard boiled eggs (1 whole, plus 1 white)
2-4 Tbs. FAT FREE/Light Italian Dressing
1 cup of any mixed veges (broccoli, celery, corn and tomatoes, work well)
1. Cook pasta on stove in a pot for 8 minutes, boil eggs for 10 minutes.
2. Drain cooked pasta and boiled eggs
3. Chop up boiled eggs and throw away shells and 1 yolk.
4. Mix together tuna, pasta, veges, and salad dressing in a bowl.
5. ENJOY! :-)
Baked Zitti
16 oz dry ziti pasta
1 jar marinara sauce.
1lb ground turkey (or lean ground beef)
16 oz cottage cheese,
8-16 oz 2% mozzarella cheese,
spices to taste (I like red pepper flakes for some zing, dried oregano, dried basil, salt/pepper and some garlic).
1. cook the pasta, brown the turkey, add all together, put in casserole dish and bake for 30 minutes (removing foil for last five mins to brown). Makes 8 servings and about 30g protein per serving!!!
Snacks
LEAN LUNCHABLE
15 Whole Wheat Crackers (no oil added)
3 oz. Lean Ham
3 oz. Fat Free Cheese (KRAFT)
Cut Ham/Cheese into squares (the size of crackers) and top crackers!
*Also can use MATZO Crackers or a Whole Wheat WRAP!
ULTIMATE PB & J Muscle Treat!!!
6 oz Fat Free Cottage Cheese
6 oz STRAWBERRY YOGURT (Or Strawberry Banana)
1 TBS. Naturally MORE Peanut Butter (or ANY PB)
1 TBS. Sugar FREE Strawberry JELLY
1 Cup chopped FRESH Strawberries
2 packets of SPLENDA
*Can Also Add Chopped Bananas!!
Mix all together in a bowl
Shakes
EGGNOG PROTEIN SHAKE
1 Vanilla MRP or 2 Scoops of Protein Powder
8 oz Skim Milk / WATER
2 eggwhites
1 tsp. of Nutmeg
4 ICE Cubes
Blend together in BLENDER for 30-45 seconds. and add ICE cubes.