Breakfast: Protein muffin, 1/2 cup cottage cheese, 1 100 calorie pack almonds
TC: 336 Prot: 27.5
Snack: 1 scoop protein powder
TC: 110 Prot: 20
Lunch: 1 ctg cheese container shrimp, 1 chicken tenderloin-cook meat with 1/4 onion, 1 tomato, and 1 clove garlic and lemon pepper in 1 tspn olive oil. Serve over 4 cups raw spinach. Drizzle with 2 tablespoons salad dressing. Add pita.
Total calories: 450 Prot: 52.4
Snack: 4 ribs celery, 2 tbspns cream cheese
TC: 65 Prot: 4.7
Dinner: Marie Callender's Shrimp Scampi, 18 carrots
TC: 440 Prot: 17.2
Snack: MLO Protein powder, apple, 1/2 tablespoon peanut butter
TC: 240 Prot: 27 grams
TC: 1641 Prot: 148.8
Friday, June 11, 2010
Thursday, June 10, 2010
Healthy recipes:
Breakfast Cookie:
http://www.zonya.com/pdf/recipes/Breakfast_in_a_Cookie.pdf
Protein Bar;
http://bodybuilding.about.com/od/healthyrecipes/ht/proteinbar.htm
Protien Cookie:
http://bodybuilding.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=bodybuilding&cdn=sports&tm=2772&gps=137_15_1362_553&f=00&tt=7&bt=1&bts=1&zu=http%3A//www.stellaskitchen.com/proteinbarrecipe.html
Cheap recipes
http://www.hillbillyhousewife.com/category/angelfood
Breakfast Cookie:
http://www.zonya.com/pdf/recipes/Breakfast_in_a_Cookie.pdf
Protein Bar;
http://bodybuilding.about.com/od/healthyrecipes/ht/proteinbar.htm
Protien Cookie:
http://bodybuilding.about.com/gi/o.htm?zi=1/XJ&zTi=1&sdn=bodybuilding&cdn=sports&tm=2772&gps=137_15_1362_553&f=00&tt=7&bt=1&bts=1&zu=http%3A//www.stellaskitchen.com/proteinbarrecipe.html
Cheap recipes
http://www.hillbillyhousewife.com/category/angelfood
Recipe: Cinnamon Walnut Protein Muffins/Soy Pancakes, More high protein options
Cinnamon Walnut Muffins
1/4 cup walnuts
1/2 cup wheat gluten flour
1/4 cup steel cut oatmeal
1/2 cup soy flour
9 tablespoons protein powder
3 teaspoons cinnamon
1/2 teaspoon baking powder
3 tablespoons olive oil
2 eggs
2 teaspoons vanilla extract
3/4 cup sugar substitute
Heat oven to 350 F. Spray muffin pan with cooking spray.
Sift flours. Add dry stuff and walnuts.
Make well in middle, and add wet ingredients.
Mix gently.
Add in small amounts to muffin tin.
Bake.
Makes 12 servings, 146 cals and 12.45 grams protein each
Mashed Cauliflower
Ingredients
1 Head of Cauliflower
1 clove of garlic
Sprinkle of parsley
1 Table Spoon of heart healthy butter
salt and pepper to taste
Directions
Makes 4 1-cup servings
Cut off outside leaves, wash cauliflower and cut into quarters.
Place in a 1-quart sauce pan filled with cold water and boil until well done (should be soft)
Drain and add the butter
Mash like potatoes until light and fluffy
Sprinkle with parsley and salt and pepper to taste
Number of Servings: 4
Soy flour pancakes
* 2 eggs
* 1/4 cup soy flour
1/4 cup yogurt
* 6 tablespoons protein powder
* 1/3
* 1 tsp baking powder
* 1 Tbsp olive oil (two can be used for density)
* 1/8 tsp salt (more or less to taste)
Alternative:
Soy Flour Pancakes
1 cup soy flour
1 tsp baking powder
1 egg or equivalent sub
1 tbs canola oil
1/2 tsp salt
1 cup milk
Cinnamon, vanilla, nutmeg, and sugar sub to taste
Whisk all ingredients together and cook as you would regular pancakes, 1/4 cup of batter at a time.
Makes about 7 3-inch pancakes.
Directions
Heat griddle or pan to medium-high heat.
Use non-stick cooking spray or butter (Smart Balance is my favorite!) before dropping batter onto the pan.
Pour batter onto pan so that the pancakes are about 4" in diameter (smaller is ok too but bigger than this and they will be difficult to flip).
Makes about 6 4" pancakes...about 2 servings.
************REMEMBER***************
Be creative!!
For a salty snack, top with cheese, shredded cheese, cottage cheese, etc.
For a sweeter snack, top with natural nut butters or make a nut butter sandwich. If you like sugar-free stuff try some of that too.
GOOD LUCK!!!! = ]
Number of Servings: 2
Recipe submitted by SparkPeople user TEXANBUTTERFLY.
Number of Servings: 2
Garlic Chicken:
2 chicken tenders
1/4 onion
1 clove garlic
1 tspn cider vinegar
1 tspn olive oil
cilantro
1/2 tspn coriander
1/4 tspn salt
1/4 tspn pepper
1/4 tspn paprika or chili powder
Marinate. Bake at 350 til done.
Soy Muffins (Low Carb) Recipe 3/4 C. SOY FLOUR
1/2 C. + 1T. WATER
1 T. BAKING POWDER
1/4 TSP. CINNAMON
DASH SALT
1 1/2 TSP. BUTTER
3 EX. LARGE EGGS
1 1/2 TSP. VANILLA
1/4 C. HEAVY CREAM
SWEETENER TO = 6 T. SUGAR (I USE ABOUT 5 SWEET N LOW AND 3 EQUAL - I LIKE IT SWEET)
PREHEAT OVEN TO 400°F. COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE. BEAT EGGS THOROUGHLY, THEN ADD CREAM, WATER, CINNAMON, EXTRACTS, AND SWEETENER. SOMETIMES I JUST USE WHATEVER SPICES I HAVE - CINNAMON, CARDAMOM, ALLSPICE. SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH. TEXTURE IS VERY THIN, ALMOST LIKE THIN SOUR CREAM, SO DON'T PANIC! GREASE 12 MUFFIN CUPS OR USE PAPERS. DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED (I DO!). BAKE 17-20 MIN. OR UNTIL DONE. STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE. GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK PAT OF BUTTER OR CREAM CHEESE. MAKES 12 @ 2.6 G CARB EACH
Atkins Bake Mix Clone Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
1 cup soy flour
2 cups soy protein isolate
2 Tablespoons baking soda
1 teaspoon salt
2 Tablespoons Splenda
Preparation:
Sift soy flour, soy protein isolate, baking soda, salt, and Splenda. Store in an airtight container in a cool, dark place. Use as you would the commercial Atkins Bake Mix.
Yield: about 3-1/4 cups
Carbohydrate count: 3 carbs per 1/2 cup serving
1/4 cup walnuts
1/2 cup wheat gluten flour
1/4 cup steel cut oatmeal
1/2 cup soy flour
9 tablespoons protein powder
3 teaspoons cinnamon
1/2 teaspoon baking powder
3 tablespoons olive oil
2 eggs
2 teaspoons vanilla extract
3/4 cup sugar substitute
Heat oven to 350 F. Spray muffin pan with cooking spray.
Sift flours. Add dry stuff and walnuts.
Make well in middle, and add wet ingredients.
Mix gently.
Add in small amounts to muffin tin.
Bake.
Makes 12 servings, 146 cals and 12.45 grams protein each
Mashed Cauliflower
Ingredients
1 Head of Cauliflower
1 clove of garlic
Sprinkle of parsley
1 Table Spoon of heart healthy butter
salt and pepper to taste
Directions
Makes 4 1-cup servings
Cut off outside leaves, wash cauliflower and cut into quarters.
Place in a 1-quart sauce pan filled with cold water and boil until well done (should be soft)
Drain and add the butter
Mash like potatoes until light and fluffy
Sprinkle with parsley and salt and pepper to taste
Number of Servings: 4
Soy flour pancakes
* 2 eggs
* 1/4 cup soy flour
1/4 cup yogurt
* 6 tablespoons protein powder
* 1/3
* 1 tsp baking powder
* 1 Tbsp olive oil (two can be used for density)
* 1/8 tsp salt (more or less to taste)
Alternative:
Soy Flour Pancakes
1 cup soy flour
1 tsp baking powder
1 egg or equivalent sub
1 tbs canola oil
1/2 tsp salt
1 cup milk
Cinnamon, vanilla, nutmeg, and sugar sub to taste
Whisk all ingredients together and cook as you would regular pancakes, 1/4 cup of batter at a time.
Makes about 7 3-inch pancakes.
Directions
Heat griddle or pan to medium-high heat.
Use non-stick cooking spray or butter (Smart Balance is my favorite!) before dropping batter onto the pan.
Pour batter onto pan so that the pancakes are about 4" in diameter (smaller is ok too but bigger than this and they will be difficult to flip).
Makes about 6 4" pancakes...about 2 servings.
************REMEMBER***************
Be creative!!
For a salty snack, top with cheese, shredded cheese, cottage cheese, etc.
For a sweeter snack, top with natural nut butters or make a nut butter sandwich. If you like sugar-free stuff try some of that too.
GOOD LUCK!!!! = ]
Number of Servings: 2
Recipe submitted by SparkPeople user TEXANBUTTERFLY.
Number of Servings: 2
Garlic Chicken:
2 chicken tenders
1/4 onion
1 clove garlic
1 tspn cider vinegar
1 tspn olive oil
cilantro
1/2 tspn coriander
1/4 tspn salt
1/4 tspn pepper
1/4 tspn paprika or chili powder
Marinate. Bake at 350 til done.
Soy Muffins (Low Carb) Recipe 3/4 C. SOY FLOUR
1/2 C. + 1T. WATER
1 T. BAKING POWDER
1/4 TSP. CINNAMON
DASH SALT
1 1/2 TSP. BUTTER
3 EX. LARGE EGGS
1 1/2 TSP. VANILLA
1/4 C. HEAVY CREAM
SWEETENER TO = 6 T. SUGAR (I USE ABOUT 5 SWEET N LOW AND 3 EQUAL - I LIKE IT SWEET)
PREHEAT OVEN TO 400°F. COMBINE SOY, BAKING POWDER, AND SALT; SET ASIDE. BEAT EGGS THOROUGHLY, THEN ADD CREAM, WATER, CINNAMON, EXTRACTS, AND SWEETENER. SOMETIMES I JUST USE WHATEVER SPICES I HAVE - CINNAMON, CARDAMOM, ALLSPICE. SIFT IN SOY MIXTURE AND BEAT TILL SMOOTH. TEXTURE IS VERY THIN, ALMOST LIKE THIN SOUR CREAM, SO DON'T PANIC! GREASE 12 MUFFIN CUPS OR USE PAPERS. DIVIDE BATTER INTO TINS, AND TOP WITH EXTRA SWEETENER AND CINNAMON IF DESIRED (I DO!). BAKE 17-20 MIN. OR UNTIL DONE. STORE IN PLASTIC BAG WHEN COOLED, IN THE FRIDGE. GREAT REHEATED IN THE AM IN THE MICROWAVE WITH A THICK PAT OF BUTTER OR CREAM CHEESE. MAKES 12 @ 2.6 G CARB EACH
Atkins Bake Mix Clone Recipe
Prep Time: 5 minutes
Total Time: 5 minutes
Ingredients:
1 cup soy flour
2 cups soy protein isolate
2 Tablespoons baking soda
1 teaspoon salt
2 Tablespoons Splenda
Preparation:
Sift soy flour, soy protein isolate, baking soda, salt, and Splenda. Store in an airtight container in a cool, dark place. Use as you would the commercial Atkins Bake Mix.
Yield: about 3-1/4 cups
Carbohydrate count: 3 carbs per 1/2 cup serving
Thursday, May 27, 2010
Breakfast:
Cliff Peanut Butter Bar, medium banana
Total Calories: 355
Lunch:
Hot pocket Barbeque Beef pocket, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Cals: 370
Snack: 1/2 cup cottage cheese, apple
Total Cals: 190
Dinner:
4 oz ground turkey, cheese, low carb tortilla, pickles, ketchup (cheeseburger wrap), 1 cup cherry tomatoes, small cucumber
Total Cals: 370
Dessert: Coconut bar
Total Cals:120 cals
Snack:
3 tablespoons protien powder, 1 cup frozen peaches
Total Cals:185 calories
Total Cals: 1590
Cliff Peanut Butter Bar, medium banana
Total Calories: 355
Lunch:
Hot pocket Barbeque Beef pocket, 4 cups salad, 3 tablespoons fat free Italian dressing
Total Cals: 370
Snack: 1/2 cup cottage cheese, apple
Total Cals: 190
Dinner:
4 oz ground turkey, cheese, low carb tortilla, pickles, ketchup (cheeseburger wrap), 1 cup cherry tomatoes, small cucumber
Total Cals: 370
Dessert: Coconut bar
Total Cals:120 cals
Snack:
3 tablespoons protien powder, 1 cup frozen peaches
Total Cals:185 calories
Total Cals: 1590
Friday, May 14, 2010
Damage Control Eating Plan
I have been on a binge rampage lately.
Haven't really gained weight... but I will if I do not get myself out of my self induced mess.
It's a fucking never ending battle with me. Binge. Diet. Workout. Binge. Diet. Workout.
Fuck.
Here is my plan for the next few days. I call it damage control.
Fri:
Breakfast:
Whole wheat english muffin, 2 tablespoons fat free cream cheese, cinnamon, stevia, pineapple
Lunch:
1/2 cup shrimp, 4 cups spinach, seasoning 170 cals
Snack: Carrot sticks, fiber one yogurt 80 cals
Dinner: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: fruit popsicle 80 cals
TC: 860
Sat:
Bfst: Steel Cut Oatmeal, 1/2 apple, 1 tbspn nuts 247 cals
Lunch:Amy's burrito, carrot sticks (60 cals)
360 cals
Snack: yogurt, nuts 150
Dinner: 1/2 cup shrimp, 3 serv veggies, lemon pepper 220
Snack: Popsicle 80 cals
TC: 1057
Sun:
Bfst: English muffin, fiber one yogurt 170 cals
Lunch: Cous Cous with 3 cups veggies
320 cals
Snack: Fiber One Yogurt, 9 carrot sticks 80 cals
Dinner: Shrimp foo yung
Ingredients:
1 cube chicken bouillon
1 tbspn corn starch
1 tbspn oyster sauce
1/2 cup egg beaters
1/4 cup finely chopped onion
1 cup frozen veggies-chopped
1/2 tsp. chopped garlic
1/4 cup shrimp-chopped
Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove.
Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm.
In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside.
Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly.
Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes.
Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well.
Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.
Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side.
Serve pancakes smothered in warm sauce. Mmmmm!
MAKES 1 SERVINGS
Serve with 4 servings veggies
356 cals
TC: 926
Mon
Bfst:Fiber One yogurt, peaches, 2 slices toast with butter spray, 1 tbspn jam 180 cals
Lunch: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: Fiber One Yogurt, orange 130 cals
Dinner: MC Turkey Meal 350 cals
Snack: Ice Cream Bar 130 cals
TC: 1030
Haven't really gained weight... but I will if I do not get myself out of my self induced mess.
It's a fucking never ending battle with me. Binge. Diet. Workout. Binge. Diet. Workout.
Fuck.
Here is my plan for the next few days. I call it damage control.
Fri:
Breakfast:
Whole wheat english muffin, 2 tablespoons fat free cream cheese, cinnamon, stevia, pineapple
Lunch:
1/2 cup shrimp, 4 cups spinach, seasoning 170 cals
Snack: Carrot sticks, fiber one yogurt 80 cals
Dinner: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: fruit popsicle 80 cals
TC: 860
Sat:
Bfst: Steel Cut Oatmeal, 1/2 apple, 1 tbspn nuts 247 cals
Lunch:Amy's burrito, carrot sticks (60 cals)
360 cals
Snack: yogurt, nuts 150
Dinner: 1/2 cup shrimp, 3 serv veggies, lemon pepper 220
Snack: Popsicle 80 cals
TC: 1057
Sun:
Bfst: English muffin, fiber one yogurt 170 cals
Lunch: Cous Cous with 3 cups veggies
320 cals
Snack: Fiber One Yogurt, 9 carrot sticks 80 cals
Dinner: Shrimp foo yung
Ingredients:
1 cube chicken bouillon
1 tbspn corn starch
1 tbspn oyster sauce
1/2 cup egg beaters
1/4 cup finely chopped onion
1 cup frozen veggies-chopped
1/2 tsp. chopped garlic
1/4 cup shrimp-chopped
Directions:
To make your sauce, combine broth, cornstarch, and 2 tsp. soy sauce in a small pot. Mix or whisk until cornstarch has dissolved. Bring to a boil on the stove.
Reduce heat to low and simmer for about 4 minutes, until liquid thickens. Remove pot from heat and cover to keep sauce warm.
In a large bowl, whisk together egg substitute and remaining 1 tsp. soy sauce until slightly fluffy. Set aside.
Bring a large skillet sprayed with nonstick spray to medium heat. Add onion, bean sprouts, mushrooms, and garlic. Stirring occasionally, cook for about 3 minutes, until veggies soften slightly.
Add shrimp to the skillet. Continue to cook and stir until veggies are soft and shrimp are opaque, about 2 minutes.
Transfer contents of the skillet to the bowl with the egg mixture. Add chicken and scallions to the bowl, and stir well.
Remove skillet from heat and re-spray well with nonstick spray. Return to the stove and raise heat to medium-high.
Working in batches, add evenly spaced heaping 1/4 cups of the mixture to the skillet to form small pancakes (about 10 total), using a spatula to help the pancakes take shape. Removing and re-spraying the skillet between batches, cook pancakes until golden brown and cooked through, about 1 - 2 minutes per side.
Serve pancakes smothered in warm sauce. Mmmmm!
MAKES 1 SERVINGS
Serve with 4 servings veggies
356 cals
TC: 926
Mon
Bfst:Fiber One yogurt, peaches, 2 slices toast with butter spray, 1 tbspn jam 180 cals
Lunch: Lean Cuisine Salisbury Steak meal, large salad 240 cals
Snack: Fiber One Yogurt, orange 130 cals
Dinner: MC Turkey Meal 350 cals
Snack: Ice Cream Bar 130 cals
TC: 1030
Tuesday, May 11, 2010
Breakfast:
1 Mr. Salty 100 cal pack yogurt pretzels
1 Keebler Chips Delux Soft n Chewy 100 calorie pack
1/4 cup dry steel cut oatmeal
large apple
1 light n fit yogurt
medium banana
670 cals
Lunch:
Amy's Organic Bean Burrito
1 pack carrot sticks
330 cals
Snack:
2 servings pineapple
dannon light n fit yogurt
220 cals
Dinner:
4 cups spinach
1/2 cup shrimp
1 tablespoon oil
lemon pepper, salt
1 whole wheat reduced cal pita
340 cals
TC: 1560
1 Mr. Salty 100 cal pack yogurt pretzels
1 Keebler Chips Delux Soft n Chewy 100 calorie pack
1/4 cup dry steel cut oatmeal
large apple
1 light n fit yogurt
medium banana
670 cals
Lunch:
Amy's Organic Bean Burrito
1 pack carrot sticks
330 cals
Snack:
2 servings pineapple
dannon light n fit yogurt
220 cals
Dinner:
4 cups spinach
1/2 cup shrimp
1 tablespoon oil
lemon pepper, salt
1 whole wheat reduced cal pita
340 cals
TC: 1560
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