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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Spicy French ‘Un’ Fries

Ingredients

2 large potatoes (approx 4” long)
2 servings of Mazola cooking oil spray
1/2 tsp. fresh ground chili pepper
1 tsp. Lawry’s garlic salt

Directions

Cut potatoes lengthwise (like French Fries). Preheat oven at 375
o
F.
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 for one hour. Note: A serving of the spray oil is a
2.5 second spray.

Nutritional Information

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

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Chocolate Brownies

Ingredients

2 large egg whites
1/2 c. honey
6 heaping scoops (200 g) chocolate protein powder
1/2 c. nonfat milk
1 c. natural peanut butter
2 c. old-fashioned rolled oats

Directions

Mix the peanut butter and honey in a bowl, microwave on high for
100 secs. Add the rest of the ingredients 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
o
F. Smooth into 13x9 tray and bake for 20 minutes. Oven
times may vary, use the toothpick test. Cut into 20 equal bars and
wrap and store in fridge.

Nutritional Information

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

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Beef and Bean Stew

Ingredients

1 1/2 c. raw onion
3 tsp. extra virgin olive oil
1/2 tsp. red or cayenne pepper
1 c. canned kidney beans
6 oz. beef eye of round, trimmed to 0” fat and chopped
1 c. canned beef broth
1/2 c. canned tomato puree
1 c. Pace picante sauce
1 tsp. chili powder
1 tsp. ground basil
1/2 tsp. curry powder
1 tsp. ground oregano
salt to taste

Directions

In sauce pan, cook beans and onion in 2 tsp of oil until onion is
tender, then add tomato puree, picante sauce, beef broth and spices.
Continue to cook vegetable mixture under medium heat until hot.
While the vegetables are cooking, add remaining oil to a non-stick
skillet 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

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

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Whole Oat Flax Loaf

Ingredients

1 3/4 c. water
1 tbsp. bakers yeast
1 tbsp. raw honey
2 tsp. sea salt
2 tbsp. nonfat dry milk powder
2 tbsp. olive oil
4 c. whole oat flour
1/4 c. flax seed freshly 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 rise and then let the machine do the rest.

Nutritional Information

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

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Beef Chop Suey

Ingredients

7 oz. beef eye of round, fat trimmed and thinly sliced
3 c. raw danish cabbage, coarsely shredded
2 large stalks raw celery
2 c. raw mushroom, sliced or pieces
1 1/2 c. soybean sprouts
2 c. canned water chestnuts, sliced
1 1/2 c. raw onion, chopped
2 tsp. olive oil
2 tbsp. apple cider vinegar
1 tbsp. soy sauce
1/2 c. canned beef broth

Directions

Place 1 tsp. olive oil and beef in a non-stick pan and cook until beef
is done. While the beef is cooking, add 1 tsp olive oil to another
pan and add 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.

Nutritional Information

Calories (Per Serving):472
Protein (g):37
Carbohydrates (g):50
Fat (g):17.6
Carb - Protein - Fat % Ratio:40% - 29% - 31%

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Breakfast Zucchini Pie

Ingredients

6 large egg whites
3 small raw onions, chopped
1 1/2 tsp. extra virgin olive oil
1 dash ground black pepper
1 tsp. ground turmeric
1 tbsp. raw parsley, chopped
5 c. raw zucchini, chopped or coarsely shredded
2 cloves raw garlic, minced
2 tbsp. fresh basil, finely chopped
1 tsp. ground oregano
2 oz. part-skim mozzarella cheese, shredded

Directions

Add 1/2 tsp. olive oil to a medium non-stick skillet and cook all
vegetables and spices except turmeric until tender. In mixing bowl,
whip all eggs and turmeric. In a second skillet, 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

Calories (Per Serving):390
Protein (g):32
Carbohydrates (g):37.5
Fat (g):14.5
Carb - Protein - Fat % Ratio:37% - 31% - 32%

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Cheesey Scrambled Eggs

Ingredients

1/4 c. 4% cottage cheese
4 large egg whites
2 whole eggs
1/8 c. 2% natural reduced fat mozzarella cheese, shredded.
1/2 c. (30 g) raw mushrooms, sliced
1/2 oz. (15 g) black olives, sliced
1 scallion (10 g), chopped
1/2 tsp. pepper, red or cayenne
salt to taste
1 c. raw spinach
1/2 of a raw cucumber (150 g) w/peel, sliced

Directions

Blend or beat the egg whites and whole eggs together. Add cottage
cheese, salt, red/black pepper. Use a cooking spray like Pam in a
non-stick pan to cook the eggs. Preheat the pan, pour in the eggs.
When the eggs start to cook, add chopped olives, scallions, and
mushrooms. Just before you remove the eggs, melt in the
mozzarella cheese. I eat the eggs on a bed of baby spinach and
slicedcucumbers.

Nutritional Information

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

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Chicken and Spinach

Ingredients

6 oz. boneless raw chicken breast, diced
1 c. raw spinach
3 c. raw onion, sliced
1 c. raw shallot
4 tsp. extra virgin olive oil
2 cloves garlic
1 dash ground black pepper
1 tsp. ground nutmeg
4 sprigs raw parsley
salt to taste

Directions

Put spinach, onion and garlic in a non-stick skillet with 2 tsp of oil
and cook 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

Calories (Per Serving): 311
Protein (g):24.5
Carbohydrates (g):30.5
Fat (g):11
Carb - Protein - Fat % Ratio:38% - 31% - 31%

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Chicken Kabobs

Ingredients

6 oz. boneless raw chicken breast, cut into chunks
4 c. raw, red bell pepper, cut into large pieces
3 c. raw broccoli florets
6 c. raw mushrooms, whole
2 tbsp. apple cider vinegar
4 c. tomatoes, cut into pieces
5 tsp. olive oil
1 tsp. ground basil
1 1/2 c. chicken broth, condensed
1 tsp. ground oregano
2 cloves of garlic, peeled and finely chopped

Directions

Combine oil, chicken 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.

Nutritional Information

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

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Ingredients

3 egg whites
1/4 c. oat flour
2 scoops vanilla whey protein powder
(assumes roughly 4g carbs, 45 g protein, 2 g fat)
1 tbsp. applesauce
1 packet artificial sweetener
dash of cinnamon

Directions

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

Nutritional Information

Calories (Per Serving):199
Protein (g):35
Carbohydrates (g):8
Fat (g):3
Carb - Protein - Fat % Ratio:16% - 70% - 14%

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Spicy Turkey Chili

Ingredients

6 oz. boneless raw chicken breast, cubed
3.5 cups turkey breast (Honeysuckle White), cubed
2 14.5 oz. cans (822 g) cajun-style stewed tomatoes
16 oz. tomato sauce
4 oz. Old El Paso green chilies, chopped
1 medium raw onion, approx. 2 1/2” diameter, chopped
11/2tbsp.Mccormick/shillingchiliseasoning
salt to taste

Directions

Combine all ingredients in a large sauce pan. Simmer for 30 - 60
minutes. Remove from heat and serve hot with shredded cheese.

Nutritional Information

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

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Curried Chicken

Ingredients

5 oz. boneless raw chicken breast, diced
1/4 c. canned chicken broth, condensed
4 tsp. cornstarch
5 c. raw mushrooms, sliced/pieces
4 tsp. extra-virgin olive oil
2 c. red bell pepper, chopped (large pieces)
2 c. snow pea pods
1 c. plain, lowfat yogurt (12 g protein per 8 oz. serving)
2 tsp. curry powder.

Directions

Put 2 tsp. oil and diced chicken in a non-stick saute pan. Cook
chicken until browned and done, then add chicken broth, yogurt,
curry powder, and cornstarch, stirring constantly. Heat until thick
sauce forms, then simmer for 5 minutes. While chicken is cooking,
put 2 tsp oil, mushrooms, bell pepper, and snow peas into a second
skillet. Cook until vegetables are tender. Place an equal amount
of vegetable on 2 plates and top with equal amounts of chicken
mixture. Serve.

Nutritional Information

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

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Protein-Fortified Rice

Ingredients

1/2 c. (50 g) raw broccoli, chopped or diced
1 small stalk (25 g) of raw celery, diced
6 egg whites
1 c. (100 g) sliced raw mushrooms
1/4 c. long-grain, raw, brown rice
1/3 c. water or broth
1/4 c. pace chunky salsa
2 tbsp. lite soy sauce
1 c. raw spinach
1/3 c. (50 g) grams raw onion, chopped
salt to taste

Directions

Lightly steam the broccoli to a crisp-tender texture. 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 water/broth, soy sauce
and rice and simmer until liquid 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 salsa.
This makes a very large meal for one. Or can be split and served with
a side dish.

Nutritional Information

Calories (Per Serving): 380
Protein (g):33.1
Carbohydrates (g): 54
Fat (g):1.8
Carb - Protein - Fat % Ratio:59% - 36% - 4%

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Asian Tuna Salad

Ingredients

1 12 oz. can of light tuna in water
3 green onions
1 large or 2 small celery ribs
5 whole water chestnuts
1 oz. whole raw almonds (about 24)
1 tbsp. extra-virgin olive oil
2 tbsp. rice vinegar
2 tbsp. soy sauce
5 - 6 drops sesame oil
1/2 tsp. sugar

Directions

Drain tuna and flake into bowl to break up chunks. Put almonds into
a skillet, and toast over low heat until lightly browned and fragrant.
Finely chop green onions and celery and add to tuna. Coarsely
chop water chestnuts and almonds and add to mixture. Drizzle tuna
mixture with olive oil and toss. Add soy sauce, rice vinegar, sesame
oil and sugar. Mix salad thoroughly and chill.

Nutritional Information

Calories (Per Serving): 323
Protein (g):52.2
Carbohydrates (g):6.5
Fat (g):14
Carb - Protein - Fat % Ratio:7% - 58% - 35%

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Chocolate-Banana Protein Bars

Ingredients

2 large, ripe bananas (about 300 g)
1 tsp. ground cinnamon
2 tbsp. unsweetened cocoa powder
3 large raw egg whites
4 oz. nonfat milk
2 1/2 c. (200 g) old-fashioned rolled oats
1/3 c. Splenda
1 tbsp. olive oil
60 g chocolate Designer Whey (or equivalent brand/flavor)

Directions

Mix ingredients in a large bowl. Pour into non-stick cake pan. Bake
at 300
o
F for 25 minutes or until firm. Let cool slightly before cutting.
We have made these into 8 small bars, but you could easily make into
4 larger ones, with double the protein (e.g., 23 g protein per bar).
If you don’t want the fat replace the oil with unsweetened applesauce.
It will taste just as good and still retain the moist but firm texture.

Nutritional Information

Calories (Per bar): 190
Protein (g):11
Carbohydrates (g): 28
Fat (g):4.6
Carb - Protein - Fat % Ratio:57% - 22% - 21%

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Indonesian Chicken

Ingredients

8 oz. boneless raw chicken breast, broilers or fryers
1 c. chopped raw onion
1/2 c. raw jalapeno peppers, thinly sliced
5 c. raw cabbage, shredded
2 c. raw red bell pepper, sliced
2 c. lowfat (1%) milk
4 tsp. cornstarch
5 tsp. extra virgin olive oil
6 cloves raw garlic, minced
2 tsp. peeled, raw ginger root, chopped fine
1 tsp. ground turmeric
1 tsp. dried coriander (cilantro, Chinese parsley)
1 tsp. curry powder

Directions

Combine onion, jalapeno pepper, spices, milk and chicken in a
non-stick skillet. Poach (lightly simmer) until chicken is done. Mix
cornstarch with a little water to dissolve the add to pan an cook for
3-5 minutes. Add oil to a separate pan and cook cabbage and red
peppers in oil until crisp-tender. Divide cabbage between 2 plates
and top with chicken and sauce. Serve immediately.

Nutritional Information

Calories (Per Serving): 476
Protein (g): 39.5
Carbohydrates (g):45
Fat (g):16.5
Carb - Protein - Fat % Ratio:37% - 33% - 30%

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Ground Turkey Omelette

Ingredients

8 large, fresh egg whites
2 large whole eggs
2 small, raw onions, diced
3 oz. ground, raw turkey
1 1/2 cups canned kidney beans, drained (any type)
1 c. chopped green bell peppers
1 c. chopped red bell peppers
1 c. raw mushrooms, sliced
3 tbsp. extra virgin olive oil
1 dash ground black pepper.
1 tsp. hot pepper sauce.
1 tsp. ground turmeric
3 cloves raw garlic, minced
1 tsp. worcestershire sauce

Directions

Saute’ turkey, vegetables and spices - except turmeric - in a non-stick
skillet w/1 tsp olive oil until tender. In mixing bowl, whip the eggs,
egg whites and turmeric together. Pre-heat 2 tsp olive oil in a second
skillet, then add 1/4 egg mixture and cook until omelet is formed.
Repeat to make 4 omelettes. Place 1 omelette on plate, top with 1/2
of the turkey mixture, then place 1 omelette on top to form a
sandwich. Repeat to form 2nd sandwich. Serve hot.

Nutritional Information

Calories (Per Serving): 508
Protein (g): 42
Carbohydrates (g): 50.5
Fat (g): 17
Carb - Protein - Fat % Ratio:39 % - 32% - 29%

Plus d'infos »