Homemade Chocolate Protein Bars

Ingredients

2 1/2 c. (200 g) oats
1 scoop (30 g) whey powder (use chocolate flavor)
2 tbsp. natural peanut butter
3 large egg whites
2 medium bananas (300 g), mashed
1 tbsp. honey
7 tbsp. (approx. 100 ml) nonfat milk
1 tsp. cinnamon

Directions

Preheat your oven for 5 minutes at 180
o
C (355
o
F). Mix the oats,
the whey and the cinnamon. Add the peanut butter and stir in
throughly. Add the egg whites, mashed bananas and the honey.
Add the nonfat milk slowly, while mixing thoroughly.
Spoon the mixture into a greased lined cake tin and level with a
knife. Place in oven and bake for 15 minutes. Remove from oven
and allow to cool slightly before cutting to reduce stickiness. Cut
into 8 bars.

Nutritional Information

Calories (Per Serving):154
Protein (g):9.5
Carbohydrates (g):21.3
Fat (g):3.4
Carb - Protein - Fat % Ratio:25% - 55% - 20%

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Strawberry & Banana Oatmeal

Ingredients

1/2 c. steel-cut oats
1/3 c. oat bran
3/4 c. frozen or fresh strawberries
1 medium banana, sliced
1 1/2 scoops strawberry or vanilla whey protein powder
water (as needed for cooking - follow package directions)
¼ tsp. salt
dash of cinnamon (big dash)

Directions

Pre-cook oats the night before to minimize morning cooking time.
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

Calories (Per Serving):380
Protein (g):25
Carbohydrates (g):57.5
Fat (g):5.5
Carb - Protein - Fat % Ratio:61% - 26% - 13%

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Tuna & Cheese Melts

Ingredients

6 oz. can of water-packed tuna, drained and flaked
1 egg white
2 tbsp. oatmeal
2 tbsp. of diced onion
1/4 tsp. garlic powder
2 tsp. part-skim mozzarella cheese
salt and pepper to taste

Directions

Blend all the ingredients (except the mozarella) in a bowl. Pre-heat a
pan and spray with non-stick cooking spray. Divide the mixture and
form into 2 patties. Cook one side until brown (not long) then turn
- when the second side is nearly done, sprinkle cheese over it. Place
under a broiler for about 1 minute tops to melt the cheese. Serve as
part of a sandwich, or with a salad and serving of French ‘Un-Fries’.
Nutritional Information
Calories (Per Serving):138
Protein (g):25.5
Carbohydrates (g):4.5
Fat (g):2
Carb - Protein - Fat % Ratio:13% - 74% - 13%

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Vegetarian Chili

Ingredients

16 oz. tofu burger mix
1 c. chopped onion
1 c. bell pepper, chopped
1/2 c. sliced carrot
3 cloves garlic, minced
16 oz. can of crushed tomatoes
16 oz. tomato sauce
16 oz. canned kidney beans
2 tbsp. chili powder
3/4 tsp. cumin seed
1/4 tsp. cayenne pepper
salt to taste

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 and serve.

Nutritional Information

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

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Turkey Meatloaf

Ingredients

4 large egg whites
1/2 tsp. garlic powder
1/2 c. ketchup, unsweetened
4 oz. Quaker old-fashioned oatmeal
1 c. boiled unsalted onion
2 dashes ground black pepper
8 oz. medium tomatillo salsa
1 lbs. raw, extra lean ground 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 pre-heated oven at 350
o
F for 1-1/2 hours.

Nutritional Information

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

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Poached Salmon with Cucumber

Ingredients

32 oz. Atlantic wild-caught salmon
1/4 c. fresh lemon juice
1 raw 7-8” carrot, sliced
1 tsp. bay leaf, crumbled
1/2 medium raw cucumber, peeled and chopped
8 oz. fat-free sour cream
1/2 small raw onion, chopped
1 medium (approx. 2 1/2”) onion, chopped
2 cloves
1 black peppercorn
salt to taste

Directions

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 until
fish flakes easily with a 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
Calories (Per Serving):196
Protein (g):26
Carbohydrates (g): 5.7
Fat (g):7.3
Carb - Protein - Fat % Ratio:12% - 54% - 34%

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Spicy Beef Chili

Ingredients

2 14.5 oz. cans (822 g) cajun-style stewed tomatoes
1 c. tomato sauce
4 oz. Old El Paso green chilies, chopped
1 raw, medium onion, chopped
24 oz pre-cooked extra lean (4% fat) ground beef
60 g Lawry’s chili seasoning
1/4 tsp. ground cumin seed
1/4 tsp. ground cayenne pepper
1/4 tsp. garlic powder
salt to taste

Directions

Combine all ingredients in a large saucepan. Simmer for 30 minutes.
Remove from heat and serve hot with shredded cheese.

Nutritional Information

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

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