Breakfast: Power Crunch Vanilla Wafer Creme bar, sugar free mandarin orange cup
TC: 245 Prot: 14
Snack: Dannon light n fit yogurt, 1 tablespoon walnuts
TC: 130 Prot: 6.25
Lunch: Grilled Cheese with Turkey: 2 slices "diet" bread, 3 thin slices of turkey, 1 slice fat free cheese, 1 teaspoon spicy brown mustard-grilled in 1 tspn olive oil, with 1 bag (3 servings) Eat Smart Sugar Snap Peas, 1 cup No Sugar Added applesauce
TC: 396.6 Prot: 20
Afternoon snack: 2 cups jicama, 2 tablespoons fat free cream cheese warmed and mixed with 1 tablespoon tomato salsa
TC: 135 Prot: 6.2
Pre-Workout: 1/2 whole wheat pita, 1 tablespoon hummus, 1/2 packet kikkoman egg flower soup mix (made with 2 egg whites)
TC: 166 Prot: 8
Dinner: Lean Cuisine Butternut squash ravioli, 18 baby carrots
TC: 325.15 Prot: 11.29
Snack: 2 scoops muscle milk light blended with 1/2 banana, 1 sugar free fudge pop
TC: 292.5 Prot: 27.5
TC: 1664 Prot: 94
This is my blog of random crap I will post regarding any weight I lose or gain. My main goal is to improve my behaivor and try to excercise more, and eat more sensibly-meaning watch my calories. I have alot of weight and emotional baggage to lose. I hope I can succeed. But if I fail, at least I will be honest this time. xoxox "K"
Monday, June 28, 2010
Friday, June 25, 2010
Breakfast: egg, 1 tspn olive oil, 1 slice fat free cheese, 1 english muffin, 1/4 apple, 1 medium banana TC: 355.04 Prot: 16.13
Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals
Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77
Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt
Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds
Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35
Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals
Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals
Morning Snack: 1/4 teaspoon peanut butter 8 cals
Shirataki noodles, 1 tbspn oyster sauce 70 cals
Lunch: 24 medium shrimp, 1/2 cup baby spinach, 1 teaspoon olive oil, 1 clove garlic, 9 sprigs cilantro, 1/4 medium onion, 1 tspn lemon juice, Mr. Pita Pita, cucumber, TC: 343 Prot: 37.77
Snack: 2 slices diet bread, 1 tablespoon peanut butter, dannon light n fit yogurt
Preworkout: 1 scoop GNC Pro Performance Whey Protein, 6 almonds
Dinner: 4 cups salad, 2 tablespoons fat fre Italian dressing, 3 chicken tenders (grilled), 1 small potato, 1/2 bag (8 ounces) broccoli with cheese sauce, salt, pepper, butter spray
Total cals: 466.35 Prot: 47.35
Dessert: Helado Mexico Vanilla Ice Cream bar
170 cals
Total Calories for day: 1818
Protein: 135
Fat: 45 grams
Carbs: 202 grams
Workout: 3 cycles of 15 min on treadmill, 1 cycle of 20 minutes on treadmill, weights
Goal: To burn 700 cals
Thursday, June 24, 2010
Sat Meal Plan
Breakast:
Protein Pancakes:
1/4 cup steel cut oats
1 scoop protein powder
2 egg whites
1/4 cup water
dash cinnamon
2 packets sweetener
Blend all together. Fry in 1 tspn olive oil.
Serve with sugar free apple sauce, and yogurt
Total Cals: 472 Prot: 37 grams
Lunch: Lean Cuisine Tortilla Fish,6 cups lettuce, 2 tablespoons fat free italian dressing
Snack: 2 slices diet bread toasted, 1 tablespoon peanut butter, medium apple
Pre Workout: 1 scoop protein powder
Dinner: 3 chicken tenders, can of spinach, potato
Snack/dessert: Sugar free pudding, 6 almonds
Total Cals: 1714 Prot: 138
Protein Pancakes:
1/4 cup steel cut oats
1 scoop protein powder
2 egg whites
1/4 cup water
dash cinnamon
2 packets sweetener
Blend all together. Fry in 1 tspn olive oil.
Serve with sugar free apple sauce, and yogurt
Total Cals: 472 Prot: 37 grams
Lunch: Lean Cuisine Tortilla Fish,6 cups lettuce, 2 tablespoons fat free italian dressing
Snack: 2 slices diet bread toasted, 1 tablespoon peanut butter, medium apple
Pre Workout: 1 scoop protein powder
Dinner: 3 chicken tenders, can of spinach, potato
Snack/dessert: Sugar free pudding, 6 almonds
Total Cals: 1714 Prot: 138
Breakfast: Atkins shake, 1/2 cup cottage cheese, 12 almonds, banana
Lunch: 20 Shrimp, 1 tspn olive oil, 1/4 onion, 1 clove garlic, splash of lemon juice, cumin, salt, pepper served in Tortilla, with 1 tablespoon salsa. 6 cups salad with 3 tablespoons fat free Italian dressing
add 1/2 cup baby spinach in burrito
Snack: Fiber One Yogurt, 18 carrot sticks
Pre Workout: Protien Shake
Dinner: MC Turkey, 8 cups spinach, 2 tablespoons fat free Italian dressing
Snack: Vanilla Ice Cream stick
Total Calories: 1659
Protien: 132
Workout: Elliptical 20 min, Walk 30 min, Weights 10 min
Lunch: 20 Shrimp, 1 tspn olive oil, 1/4 onion, 1 clove garlic, splash of lemon juice, cumin, salt, pepper served in Tortilla, with 1 tablespoon salsa. 6 cups salad with 3 tablespoons fat free Italian dressing
add 1/2 cup baby spinach in burrito
Snack: Fiber One Yogurt, 18 carrot sticks
Pre Workout: Protien Shake
Dinner: MC Turkey, 8 cups spinach, 2 tablespoons fat free Italian dressing
Snack: Vanilla Ice Cream stick
Total Calories: 1659
Protien: 132
Workout: Elliptical 20 min, Walk 30 min, Weights 10 min
Wednesday, June 23, 2010
Breakfast: Jimmy Dean D-Lite Turkey sausage,Egg and Cheese croissant, 100% Fruit juice bar 370 cals, 17 grams protein
Lunch: Lean Cuisine Thai Style Chicken, 6 cups ice burg salad, 3 tablespoons fat free Italian dressing
380 calories, 18 grams protein
Snack: English Muffin, 1 tablespoon peanut butter, 18 carrot sticks
277 calories, 7 grams protein
Dinner: Marie Callender's meatloaf
460 calories, 32 grams protein
Snack: Protein Shake 120 calories, 20 grams protein
Total calories: 1,607
Total Protein: 94 grams
Lunch: Lean Cuisine Thai Style Chicken, 6 cups ice burg salad, 3 tablespoons fat free Italian dressing
380 calories, 18 grams protein
Snack: English Muffin, 1 tablespoon peanut butter, 18 carrot sticks
277 calories, 7 grams protein
Dinner: Marie Callender's meatloaf
460 calories, 32 grams protein
Snack: Protein Shake 120 calories, 20 grams protein
Total calories: 1,607
Total Protein: 94 grams
Monday, June 21, 2010
Monday, Tuesday, Wed Plan
Monday:
Pre Breakfast: 1 scoop protein powder 120. 20
Breakfast: 1/2 cup egg beaters, 1 slice cheese, 1 tspn oil, 2 slice toast, butter spray, 1 serving fruit cocktail 375 cals, 15 grams prot
Snack: Yogurt, 14 almonds
TC:180 Prot: 7
Lunch: 1 can chicken, 1/2bag salad, 3 tablespoons ranch dressing, pita, 1 tablespoon sunflower seeds TC:500 Prot:52
Snack: Fiber one yogurt, 18 carrot sticks TC: 110 Prot: 5
Dinner: Claim Jumper Turkey, 1 cucumber TC:470 Prot:24
Dessert: 1 mini brownies TC: 75
Total for day:
Cals: 1830 Prot: 124
Tuesday:
Breakfast: Protein pancakes: 1 eggs, 4 tablespoons vital wheat gluten, 1 scoop protein powder, 1 tspn oil, 2 tablespoons lite syrup, apple sauce
TC: 460 Prot: 47 grams
Lunch: 2 slices bread, 2 slices lite cheese, 1/2 tspn oil, 4 cups spinach with 2 tablespoons fat free Italian TC: 220 Prot: 13
Snack: Fiber One yogurt, 18 carrots TC: 110, Prot: 5 grams
Snack: (after gym) Protein powder 120 cals, 20 grams prot
Dinner: Spicy Shrimp over quinoa:
1/2 cup broth
1/2 cup shrimp (4 ounces)
2 cloves garlic
1/4 cup raw quinoa cooked
1/4 onion
1 tspn oil
Spice blend:
1 tspn chili powder
1 tspn ginger
1/4 tspn garlic salt
dash of hot sauce
Mix Spice blend
mix with shrimp.
add shrimp and onion to skillet. Cook in 1 tspn oil.
Serve over 1/4 cup raw quinoa. Eat with 3 cups boiled veggies
TC: 466 Prot: 28
Dessert: sugar free pudding, 12 almonds
TC: 145 Prot: 5 grams
TC: 1521 Prot: 118
Wednesday:
Bfst: Muscle Milk n Oats: 1/4 cup steel cut oatmeal, 1 scoop muscle milk light, walnut pack
TC: 430 Prot: 35
Lunch: 1/2 can chicken, 4 cup spinach, 2 tbspn ff dressing, 1 tbspn sunflower seeds, pita
TC: 295 Protien: 25
Snack: Yogurt, 18 carrots TC: 140 Prot: 5
Snack: 1 scoop prot powder, 1 srv fruit cocktail-make into smoothie TC: 165 Prot: 20
Dinner: Marie Callender's Salisbury steak meal, 4 cups spinach, 2 tablespoons fat free Italian dressing
TC: 430 Prot: 27
Snack: 1 serving oatmeal with cinnamon TC: 150
Prot: 5
TC: 1610 Prot: 117
Pre Breakfast: 1 scoop protein powder 120. 20
Breakfast: 1/2 cup egg beaters, 1 slice cheese, 1 tspn oil, 2 slice toast, butter spray, 1 serving fruit cocktail 375 cals, 15 grams prot
Snack: Yogurt, 14 almonds
TC:180 Prot: 7
Lunch: 1 can chicken, 1/2bag salad, 3 tablespoons ranch dressing, pita, 1 tablespoon sunflower seeds TC:500 Prot:52
Snack: Fiber one yogurt, 18 carrot sticks TC: 110 Prot: 5
Dinner: Claim Jumper Turkey, 1 cucumber TC:470 Prot:24
Dessert: 1 mini brownies TC: 75
Total for day:
Cals: 1830 Prot: 124
Tuesday:
Breakfast: Protein pancakes: 1 eggs, 4 tablespoons vital wheat gluten, 1 scoop protein powder, 1 tspn oil, 2 tablespoons lite syrup, apple sauce
TC: 460 Prot: 47 grams
Lunch: 2 slices bread, 2 slices lite cheese, 1/2 tspn oil, 4 cups spinach with 2 tablespoons fat free Italian TC: 220 Prot: 13
Snack: Fiber One yogurt, 18 carrots TC: 110, Prot: 5 grams
Snack: (after gym) Protein powder 120 cals, 20 grams prot
Dinner: Spicy Shrimp over quinoa:
1/2 cup broth
1/2 cup shrimp (4 ounces)
2 cloves garlic
1/4 cup raw quinoa cooked
1/4 onion
1 tspn oil
Spice blend:
1 tspn chili powder
1 tspn ginger
1/4 tspn garlic salt
dash of hot sauce
Mix Spice blend
mix with shrimp.
add shrimp and onion to skillet. Cook in 1 tspn oil.
Serve over 1/4 cup raw quinoa. Eat with 3 cups boiled veggies
TC: 466 Prot: 28
Dessert: sugar free pudding, 12 almonds
TC: 145 Prot: 5 grams
TC: 1521 Prot: 118
Wednesday:
Bfst: Muscle Milk n Oats: 1/4 cup steel cut oatmeal, 1 scoop muscle milk light, walnut pack
TC: 430 Prot: 35
Lunch: 1/2 can chicken, 4 cup spinach, 2 tbspn ff dressing, 1 tbspn sunflower seeds, pita
TC: 295 Protien: 25
Snack: Yogurt, 18 carrots TC: 140 Prot: 5
Snack: 1 scoop prot powder, 1 srv fruit cocktail-make into smoothie TC: 165 Prot: 20
Dinner: Marie Callender's Salisbury steak meal, 4 cups spinach, 2 tablespoons fat free Italian dressing
TC: 430 Prot: 27
Snack: 1 serving oatmeal with cinnamon TC: 150
Prot: 5
TC: 1610 Prot: 117
Wednesday, June 16, 2010
Damage Control Diet Plan
Option 1:
Slim Fast Jump Start Diet
Day One:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Two:
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Three:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Four :
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Five :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Six :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 4 oz lean meat, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Seven:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Option 2:
The Diet:
Breakfast: 2 Egg Whites; 1 Scoop of Protein Powder mixed with Water.
Lunch: 4oz. Chicken, Mixed Greens, 1c. Orange Juice
Dinner: 4oz. Fish, Steamed Veggies (up to 3 cups)
Dessert: Fruit
The Workout:
1 Hour Weight training
90 Minutes of High Impact Cardio
Slim Fast Jump Start Diet
Day One:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Two:
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Three:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Four :
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 fruit, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 vegetable
Day Five :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Six :
Breakfast: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Lunch: 1 slim fast shake, 1 fruit
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 4 oz lean meat, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Snack: 1 fruit, 1 sugar free gelatin
Day Seven:
Breakfast: 1 slim fast shake, 1 fruit
Lunch: 1 slim fast shake, 1 fruit, 1 sugar free gelatin
Snack: 1 vegetable, 1 sugar free gelatin
Dinner: 1 slim fast shake, 2 cups salad with 2 tablespoons low cal dressing, 3 vegetables
Option 2:
The Diet:
Breakfast: 2 Egg Whites; 1 Scoop of Protein Powder mixed with Water.
Lunch: 4oz. Chicken, Mixed Greens, 1c. Orange Juice
Dinner: 4oz. Fish, Steamed Veggies (up to 3 cups)
Dessert: Fruit
The Workout:
1 Hour Weight training
90 Minutes of High Impact Cardio
Tuesday, June 15, 2010
Is it bad to eat chocolate covered oreo cookies for breakfast?
Breakfast:
4 Oreo fudge cremes, ostrim meat stick, 1/2 cup steel cut oatmeal
Total cals: 456
Protein: 19
Lunch: 4 cups mixed veggies, 1/2 cup shrimp, shirataki noodles, 2 tbspn oyster sauce, fruit bar
TC: 386
Prot: 30
Snack: Protein muffin 146 cals, 13 grams protein
146 cals
Snack: protein powder
TC: 110
Prot: 24
Dinner: Cheeseburger pita: turkey, cheese, mustard, 3 cups spinach, 2 tbspn dressing
TC:347
Prot: 29
Snack: 2 eggs, 18 carrots 200
14 grams protein
TC: 1645
Prot: 124
4 Oreo fudge cremes, ostrim meat stick, 1/2 cup steel cut oatmeal
Total cals: 456
Protein: 19
Lunch: 4 cups mixed veggies, 1/2 cup shrimp, shirataki noodles, 2 tbspn oyster sauce, fruit bar
TC: 386
Prot: 30
Snack: Protein muffin 146 cals, 13 grams protein
146 cals
Snack: protein powder
TC: 110
Prot: 24
Dinner: Cheeseburger pita: turkey, cheese, mustard, 3 cups spinach, 2 tbspn dressing
TC:347
Prot: 29
Snack: 2 eggs, 18 carrots 200
14 grams protein
TC: 1645
Prot: 124
Friday, June 11, 2010
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
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
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
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