Chocolate Brownies

INGREDIENTS

EGG WHITE, CHICKEN, RAW - fresh 2 large
HONEY - honey 1/2 cup
IsoPure Chocolate 1.5 carb 200 grams
MILK, COW’S, NONFAT (SKIM) - fluid w/o added Vit-A 1/2 cup
Natural Peanut Butter (Smucker’s) - Creamy 1 cup
Oatmeal, Old Fashioned - 100% Whole Grain 2 Cups

DIRECTIONS

We used IsoPure here mostly because I had some. Sub with your favorite chocolate protein powder and adjust the number accordingly.Mix the pb and honey in a bowl, microwave on full for 100 secs. Add the rest and mix together. This is tough to mix and it takes time. If you don’t have the tools you may want to cut the oatmeal a bit to make it easier to work.Preheat oven to 320 deg. Smooth into 13x9 tray bake for 20 minutes. Oven times may vary, use the toothpick test. Cut into 20 equal bars and wrap and store in fridge These portions are what we did for portion control but can be modified however.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :170
Protein (g) :12
Carbohydrates (g) :15
Fat (g) : 7
Carb - Protein - Fat % Ratio: 36-28-37

Beef and Bean Stew

INGREDIENTS

1 1/2 cup raw onion
3 tsp extra virgin olive oil
1/2 tsp red or cayenne pepper
1 cup canned kidney beans
6 oz round eyte beef, roasted, trimmed to 0” fat
1 cup beef canned boullion broth
1/2 cup canned tomato puree
1 cup ready to server pace picante salsa
1 tsp chilli powder
1 tsp ground basil
1/2 curry powder
1 tsp ground oregano

DIRECTIONS

In sauce pan cook beans and onion in 2 tsp of oil until tender, then add tomato puree, sauce beef broth, spices and salsa. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :422
Protein (g) :37
Carbohydrates (g) :43
Fat (g) : 13
Carb - Protein - Fat % Ratio: 39-34-27

Home Made MRP

INGREDIENTS
2 scoops VPX Micellean Protein or Snytrax Isomatrix or equivalent casein/whey blend
50 grams of quaker rolled oats
1/2 tbsp Udo’s choice oil or flax seed oil (7grams)

DIRECTIONS

Simply add all the ingredients to blender and blend thoroughly for around 30 seconds. This home made MRP, is superior to the maltodextrin filled off the shelf MRP’s and has the distinct advantage of being highly adjustable depending on your current diet and/or macronutrient requirements. The addition of a banana adds additional carbs and texture if required. The protein sources used are whey/micellar casein blends which offer a slow and fast acting protein ideal for general day to day use.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :437
Protein (g) :45
Carbohydrates (g) : 35
Fat (g) : 12

Whole Oat Flax Loaf

INGREDIENTS

1 3/4 cups Water 1 3/4 cup
1 tbsp Bakers Yeast
1 tbsp raw honey
2 tsp sea salt
2 tbsp milk, non fat, dry - regular
2 tbsp Udos choice
4 cups whole oat flour
1/4 cup flax seed fresh ground

DIRECTIONS

Dissolve yeast in warm water, Add honey, salt, milk powder, oil and 2 cups whole oat flour. Stir well. Add ground flax seed and remaining flour. Knead on lightly floured surface until smooth and elastic. Shape and put in oiled loaf pan. Let rise until doubled in bulk. Bake at 350F for 45 to 50 minutes until done.

Alternatively, if you have a bread machine, use bread machine yeast and just follow the general bread making instructions for your machine. With mine you just mix the ingredients as instructed in the machine, allow to allow to rise and then let the machine do the rest.
This is an excellent bread to use for dipping oils. I use equal parts extra virgin olive, flax oil and garlic and herb spices. This is fantastic with the bread fresh from the oven (or machine).

NUTRITIONAL INFORMATION (PER SERVING)

Calories :173
Protein (g) :6.5
Carbohydrates (g) : 24
Fat (g) : 6
Carb - Protein - Fat % Ratio: 55-15-30

Beef Chop Suey

INGREDIENTS

6 large egg whites
7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom, sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut , chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned, ready to serve , beef.

DIRECTIONS

In non stick pan, place 1 tsp olive oil and beef. Cook until beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 471.5
Protein (g) : 37
Carbohydrates (g) : 50
Fat (g) : 17.6
Carb - Protein - Fat % Ratio: 40-29-31

Breakfast Zucchini Pie

INGREDIENTS

6 large egg whites
3 small onions raw
1 1/2 tsp extra virgin olive oil
1 dash ground black pepper
1 tsp ground turmeric
1 tbsp raw parsley
5 cusp chopped zucchini w/skin raw
2 cloves raw garllic
2 tbsp fresh basil
1 tsp ground oregano
2 oz low moisture mozzarella cheese, part skim

DIRECTIONS

In medium non stick skillet saute pan cook all vegetables and spices except turmeric in 1/2 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute pan heat 1 tsp olive oil, add 1/2 egg mixture and cook until omelet is formed. Repeat until 2 omelettes are made. Place 1 omelette on plate and fill with 1/2 of the vegetable mixture. Repeat for 2nd omelette.
Sprinkle with cheese and serve hot.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 390
Protein (g) : 32
Carbohydrates (g) : 37.5
Fat (g) : 14.50
Carb - Protein - Fat % Ratio: 37-31-32

Cheesey Scrambled Eggs

INGREDIENTS

4 tbsp 4% (borden) cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese, shredded.
30 grams raw mushroom
15 grams black oilves
10 grams onion, scallions
1/2 tsp pepper , red or cayenne
1 cup raw spinach

DIRECTIONS

Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer). Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs.Just before you remove the eggs, melt in the mozzarella cheese.I eat the eggs on a bed of baby spinach and sliced cucumbers.


NUTRITIONAL INFORMATION (PER SERVING)

Calories : 356
Protein (g) : 38
Carbohydrates (g) : 12
Fat (g) : 16.5
Carb - Protein - Fat % Ratio: 14-44-43

Chicken And Spinach

INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers
1 cup raw spinach
3 cups raw onion, sliced
1 cup raw shallot
4 tsp extra virgin olive oil
2 garlic cloves
1 dash black ground pepper
1 tsp ground nutmeg
4 sprigs raw parsley

DIRECTIONS
In non stick saute pan cook spinach, onion, garlic, in 2 tsp of oil until tender. Just before the vegetables are finished add pepper and nutmeg. Remove from heat and set aside. In another pan cook diced chicken in 2 tsp oil until lightly browned. Add spinach mixture to chicken and heat through. Simmer entire mixture for 3-5 minutes. Place on 2 dinner plates and garnish with fresh parsley.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 310.5
Protein (g) : 24.5
Carbohydrates (g) : 30.5
Fat (g) : 11
Carb - Protein - Fat % Ratio: 38-31-31

Chicken Kabob

INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers
4 cups Sweet raw, red pepper
3 cups broccoli flower raw
6 cups raw mushroom, sliced
2 tbsp vinegar, apple cider
4 cups red, ripe raw tomato
5 tsp olive oil
1 tsp ground basil
1 1/2 cup canned chicken broth condensed
1 tsp organo ground
2 garlic cloves

DIRECTIONS

Combine oil, broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare eight skewer kabobs, on each skewer place chicken, bell pepper, broccoli, mushroom, and tomato repeating the process until all the ingredients have been placed on each skewer. Place skewers in marinade and brush to cover. Tightly seal with foil and bake in preheated 350 degree oven for 20 minutes, remove foil and continue baking 10-15 more minutes. Place on 2 dinner plates and serve.
If you have a rotisserie oven available, even better!!

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 500
Protein (g) : 43
Carbohydrates (g) : 54
Fat (g) : 17
Carb - Protein - Fat % Ratio: 40-32-28

Protein Waffles

INGREDIENTS

3 egg whites
1/4 cup oat flour
2 scoop vanilla Protein powder
(assumes roughly 4g carbs, 45 g protein, 2 g fat)
1 tbsp applesauce
1 packet artifical sweetner
Dash of cinnamon

DIRECTIONS

Whisk all ingredients in a bowl. Spoon batter into a preheated waffle iron (Add some nonstick cooking spray).Cook until golden brown and serve with sugar free syrup or free cut strawberries.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 235
Protein (g) : 35
Carbohydrates (g) : 8
Fat (g) :3

Spicey Turkey Chilli

INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (del monte)
16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion, 2.5” diamter approx
10.5 tbsp McCormick/Shillin, chili seasoning.

DIRECTIONS

1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 319
Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3
Carb - Protein - Fat % Ratio: 40-52-8

Curried Chicken

INGREDIENTS

5 oz boneless raw chicken breast, broilers or fryers
1/4 cup canned chicken broth , condensed
4 tsp cornstarch
5 cups raw mushroom, sliced/pieces
4 tsp extra virgin olive oil
2 cups red pepper, sweet raw
2 cups green raw snap bean
1 cup low fat yogour (12g protein per 8 ounce serv)
2 tsp curry powder.

DIRECTIONS

In non stick saute pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned and done, then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another saute pan place 2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 373
Protein (g) : 32
Carbohydrates (g) : 35
Fat (g) : 13
Carb - Protein - Fat % Ratio: 37-33-30

Protein Fortified Rice (Eggs)

INGREDIENTS

50 grams raw broccoli, raw, chopped or diced
25 grams raw celery
6 egg whites
100 grams raw mushrooms
1/4 cup long dry brown uncooked rice
1/4 cup pace chunky salsa
2 tbsp naturall brewed soy sauce lite
1 cup raw spinach
50 grams raw onion

DIRECTIONS

Steam the broccoli to the desired texture. I like it firm and can barely pierce it with a fork. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add rice and simmer until the soy sauce has cooked away. Once all the ingredients are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with picante sauce.

This makes a very large meal for one. Or can be split and served with a side dish.

NUTRITIONAL INFORMATION

Calories : 378.80
Protein (g) : 33.09
Carbohydrates (g) : 53.98
Fat (g) : 1.75
Carb - Protein - Fat % Ratio: 59-36-4