Home Made Chocolate Protein Bars (Serves 8)

INGREDIENTS

200 g Oats
30 g Whey Powder (use chocolate flavour)
2 Table Spoons Natural Peanut butter (any brand)
3 Egg Whites
2 150 g Bananas (or average size)
1 Table Spoon Honey (Natural version if possible)
100 Ml Skim Milk
1 tsp cinnamon

DIRECTIONS

Preheat your Oven for 5 minutes at 180 C
Mix the oats, the whey and the cinnamon.
Add the Peanut Butter and stir in throughly
Add your three egg whites, your mashed up banana and the honey and again, stir in really well whilist slowly add the 100ml of skimmed milk.
Once fully stirred, spoon the mixture into a greased lined cake tin and smooth with knife until nice and level.
Place in oven for 15 minutes at 180c.
Remove from oven and allow to cool slightly, (beware this is very hot and sticky) then cut into 8 bars.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :147
Protein (g) 9.5
Carbohydrates (g) :21.3
Fat (g) : 3.4

Strawberry & Banana Oatmeal

INGREDIENTS

1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1/4 teaspoon salt
Dash of cinnamon (big dash)

DIRECTIONS

In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat,and stir-in the strawberries and protein powder.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) : 11

Tuna & Cheese Melts

INGREDIENTS

6 ounce can of tuna
1 egg white (stirred beaten)
2 tablespoons of oatmeal (USA tablespons, UK you need 4 TS)
2 TS of diced onion
1/4 teaspoon of garlic powder
2 tsp of mozarella
Some salt and pepper

DIRECTIONS

Throw all the ingredients (except the mozarella) into a bowl. Heat the pan, spray with non stick spray (you can use olive oil if you want). Make 2 patties by just dumping half the mixture into each pile and sort of shape it much as you want to.Cook one side until brown (not long) then turn , when the second side is nearly done, sprinkle cheese over it. (I have used plain old cheddar cheese instead of Mozeralla and it still works fine, but Mozeralla seems better.Place under grill for about 1 minute tops to melt the cheese. You can then serve with your choice of carbs, potatoes, oven chips/fries etc or a just a good salad

NUTRITIONAL INFORMATION (PER SERVING)

Calories :145
Protein (g) 25.5
Carbohydrates (g) :4.5
Fat (g) : 2

Vegetarian Chili (4 Servings)

INGREDIENTS

4 egg whites large
16 oz tofu, burger mix
1 cup chopped onion
1 cup chopped green pepper, sweet (bell)
1/2 cup slices carrot
3 cloves garlic
16 oz crushed tomato canned
16 oz tomato sauce
16 oz canned kidney beans
2 tbsp chili powder
3/4 cumin seed
1/4 tsp cayenne pepper

DIRECTIONS

Use 1 package vegetarian burger mix (enough to make four burgers)Cook the four burgers according to package directions. Chop onions, green peppers and garlic. Combine the rest of the
ingredients in a large pot. Crumble the burgers with your fingers and add to chili sauce. Simmer for 30 minutes

NUTRITIONAL INFORMATION (PER SERVING)

Calories :360
Protein (g) 30
Carbohydrates (g) :62
Fat (g) : 3
Carb - Protein - Fat % Ratio: 63-30-7

Turkey Meatloaf (6 Slices)

INGREDIENTS

4 eggwhites large
1/2 tsp garlic powder
1/2 cup ketchup, unsweetened
4 oz quaker oatmeal
1 cup boiled unsalted onion
2 dash ground black pepper
8 oz medium tomatillo salsa
1 lb ground raw turkey
1 cup a soup - vegetable soup, spring mix

DIRECTIONS

Mix all ingredients except ketchup until well blended. Place in meatloaf pan and cover the top of the meatloaf with ketchup. Bake in a preheated oven at 350 degrees for 1-1/2 hours.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :164
Protein (g) 16.5
Carbohydrates (g) :9
Fat (g) : 7
Carb - Protein - Fat % Ratio: 22-41-37

Potatoe Salmon with Cucumber

INGREDIENTS

32 oz atlantic wild raw salmon
1/4 cup raw lemon juice
1 large 7-8” raw carrot
1 tsp bay leaf crumbled
1/2 medium peeled raw cucumber
8 oz no fat ‘real dairy’ 2 tbsp
1/2 small raw onion
1 medium 2.5” roughly onion

DIRECTIONS

Added ingredients: 2 cloves and 1 black peppercorn.Arrange the salmon steaks in a large skillet. Pour the lemon juice over the salmon. Fill the skillet with 1 inch of water. Add sliced carrot, thinly sliced onion, cloves, bay leaf and peppercorn. Bring to a boil, then reduce heat and cover. Simmer gently for 20 minutes, or untill fish flakes easily with fork. Remove fish to warm platter, and serve with carrots on side as garnish. Mix peeled, chopped cucumber, 1/2 chopped onion and sour cream together and serve as a sauce.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :343
Protein (g) 26
Carbohydrates (g) :5.5
Fat (g) : 7.5
Carb - Protein - Fat % Ratio: 12-54-34

Spicy Beef Chilli

INGREDIENTS

822 grams Stewed cajun tomatoes
1 cup tomato sauce (hunts)
4 oz old el paso green chilies chopped
1 raw onion, medium size
24 oz pre cooked extra lean 4% fat ground beef
60 grams chili seasoning (lawry’s)
1/4 tsp cumin seed
1/4 tsp ground cayenne pepper
1/4 tsp garlic powder

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 :343
Protein (g) 40.5
Carbohydrates (g) :32.5
Fat (g) : 37.5
Carb - Protein - Fat % Ratio: 21-26-54

Spicy French ‘Un’ Fries

INGREDIENTS

1 1/2 cup raw onion
2 large potatoes approx 4” diameter
2 servings mazola, cooking oil spray
1/2 tsp fresh ground chili pepper (laurel leaf)
1 tsp garlic salt(lawry’s)

DIRECTIONS

Cut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour.

Note: A serving of the spay oil is a 2.5 second spray.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :53
Protein (g) 4
Carbohydrates (g) :10
Fat (g) : 1.5
Carb - Protein - Fat % Ratio: 67-25-8