Archive for the ‘High in Protein’ Category
By Derek Howes on Mar 5th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 1/2 lb extra-lean ground beef
- 2 teaspoons chili powder
- 1 pinch of ground black pepper
- 1 tomato (chopped)
- 2 tablespoons shredded low fat or fat free cheddar cheese
- 3 drops of hot pepper sauce
The making process:
- Heat a non-stick skillet to medium heat (spray some 0 calorie spray on it)
- Add the ground beef and as it’s cooking add the chili powder, hot pepper sauce, and black pepper. Cook until no longer pink.
- Drain the beef and put it aside
- Layer a bowl with lettuce
- Now add the beef mixture, tomato, and cheese
Calorie Information: 332 calories, 10.5g fat, 3.5g sat fat, 10g carbs, 3g fiber, 268mg sodium, 50g protein
Tips: Use fat free sour cream or salsa for more flavor!
By Derek Howes on Feb 10th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 1 Box Sugar Free Fat Free Jell-O (I use chocolate, you can experiment with the other flavors)
- 2 Cups Fat Free Milk
- 2 Scoops (~60grams) Protein Whey (I use chocolate mint but use whatever you prefer)
The making process:
- Use a blender bottle/shaker/blender/whisk and combine all the ingredients
- Whisk/shake/blend for ~2 minutes
- Pour into bowls/cup
- Let sit in the refrigerator until thick
Calorie Information: Per Serving (3 Servings) 217 calories, 21g carbs, 543mg sodium, 12mg cholesterol, 253mg potassium, 21g protein
Tips: Use fat free or light whip cream, nuts, or sugar free chocolate syrup for a topping
By Derek Howes on Feb 2nd, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 2 packages Mori-Nu Silekn Extra Firm Tofu
- 4 scoops chocolate protein powder
- 2 tablespoons water or fat free milk
The making process:
- Add the tofu and water (or milk) to a blender. Blend until smooth.
- Add the protein powder slowly and blend until mixed
- Divide equally into 4 cups/bowls and put them in the refrigerator for 3-4 hours.
Calorie Information: Each Serving (Makes 4 servings) 200 calories, 3.5g fat, .5g saturated fat, 9g carbs, 110mg sodium, 33g protein
Tip: Use fat free or light whip cream on top
By Derek Howes on Jan 29th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 2 eggs (beaten)
- 1 teaspoon dried basil
- 1 tablespoon fat free milk
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon olive oil (extra-virgin)
- 4 boneless, skinless chicken cutlets (1/4 inch)
- 1 cup low carb plain breadcrumbs
The making process:
- In a small dish, mix together the milk and eggs
- Use another dish to mix together the breadcrumbs, basil, and cheese
- Put the mixed milk and egg mixture on top of the cutlets and then roll each of them in the breadcrumb mixture
- Use a nonstick skillet (with the olive oil in it) to cook the chicken until no longer pink
Calorie Information: Each Serving (Makes 2 servings) 533 calories, 11g fat, 3g saturated fat, 15g carbs, 273mg sodium, 88g protein
Tip: Use no calorie sauces and/or spices for more flavor
By Derek Howes on Jan 25th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 2 scoops choc whey protein
- 14 ounces low fat extra firm tofu
- 3 egg whites
- 2 packets splenda/stevia or other sugar alternative
- 1/2 cup cool water
- 1 tablespoon choc syrup (you don’t need this and if you don’t want the calories from it try using Walden Farms calorie free choc syrup)
The making process:
- Use a shaker bottle/blender to mix the water and whey together
- Combine the mixed together whey/water, tofu, and choc syrup in a blender and blend until smooth
- Put the mixture into a large bowl
- In a 2nd bowl mix together (use an electric mixer) the egg whites and sugar alternative until stiff peaks form
- Slowly mix the meringue into the whey/water/tofu/choc syrup mixture
Calorie Information: Each Serving (Makes 4 servings) 105 calories, 1g fat, 5g carbs, 140mg sodium, 20g protein
Tip: Use fat free or light whip cream on top
By Derek Howes on Jan 22nd, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 1 6oz fat free yogurt (preferably plain)
- 1 tablespoon (or ~15grams) whey protein (Vanilla is my favorite for this)
- 1 packet splenda/stevia/sugar alternative
- A little pure vanilla extract
- 1 cup fruit (your choice)
The making process:
- Combine all the ingredients in a bowl
- Top with the fruit
Calorie information: 306 calories, 1g fat, .5g saturated fat, 54g carbs, 4g fiber, 183mg sodium, 23g protein
Tips: Use fat free whip cream, add in chopped nuts, reduce the fruit to 1/2 a cup or take it out completely.
By Derek Howes on Jan 19th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 1 cup water
- 1 1/2 scoop whey protein (flavor of your choosing)
- 3/4 cup oats
- 1/2 cup fat free milk
- 1 packet splenda/stevia or other sugar alternative
- 1 teaspoon ground cinnamon
- 1 banana
The making process:
- Microwave the oats until cooked
- Combine everything in either a shaker bottle of blender and blend/shake
Calorie information: 478 calories, 7g fat, 1g saturated fat, 60g carbs, 8g fiber, 117mg sodium, 48g protein
Tips: You can choose to not use a banana and/or add more fruit in or substitute for another fruit (calorie information will change a bit though). You also don’t need to microwave the oats before hand, you can mix them dry. I just think they taste better after they’ve been cooked + blended.
By Derek Howes on Jan 17th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
What you need:
- 1 cup quick-cooking oats
- 2 tablespoons chopped walnuts
- 1 teaspoon ground cinnamon
- 1 teaspoon HAIN featherweight baking powder
- 1/2 cup whole grain pastry flour
- 1 scoop vanilla whey protein powder
- 3 egg whites
- 1 teaspoon pure vanilla extract
- 3/4 cup fat free milk
- 1/2 cup fat free ricotta cheese
The making process:
- Mix everything in a large bowl. (Dry ingredients first and then add the wet ingredients)
- Use a nonstick pan/skillet and 0 calorie spray on medium heat
- Scoop about 1/2 cup of the batter and cook until golden brown
Calorie information: Each pancake: 126 calories, 2g fat, 16g carbs, 2g fiber, 51mg sodium, 9g protein
Should make around 7-8 pancakes
Tip: Use sugar free syrup on the pancakes and/or fat free whip cream
By Derek Howes on Jan 9th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
Easy to make and they taste great…
What you need:
- 1/2 cup vanilla whey protein powder (I’ve found vanilla works the best but it may just be the protein I’m using)
- 1/2 cup whole grain pastry flour or all-purpose flour
- 1/4 cup quick cooking oats
- 1 packet calorie free sugar (stevia/splenda)
- 1 banana (mash it)
- 1 large egg
- 1 tablespoon fat free plain yogurt (you can experiment with other flavors)
- 1 teaspoon HAIN featherweight baking powder
The making process:
- Mix everything in a large bowl. Add the banana, egg, and yogurt last
- Use a nonstick pan/skillet and 0 calorie spray on medium heat
- Scoop about 1/2 cup of the batter and cook until golden brown
Calorie Information: Each pancake: 225 calories, 4g fat, 1g saturated fat, 27g carbs, 3g fiber, 53mg sodium, 20g protein
Should make around 3 pancakes
Tip: Use sugar free syrup on the pancakes and/or fat free whip cream
By Derek Howes on Jan 8th, 2010 in Heathly Recipes, High in Protein | Permalink | Leave a comment
Came across this recipe a long time ago and thought I would share…
What you will need:
- 3 cups oats
- 1/2 cup unsalted roasted almonds
- 3 tablespoons whole flaxseeds
- 4 scoops vanilla whey protein powder (you can try different flavors, I use vanilla)
- 1 cup toasted wheat germ
- 1 teaspoon ground cinnamon
- 2 tablespoons brown sugar
- 3 tablespoons honey
- 1 cup water
- 3 tablespoons dried cranberries
- 3 tablespoons chopped dates
- 2 tablespoons raisins
The making process:
- Preheat the oven to 350
- Mix together everything in a bowl but the cranberries, dates, and raisins
- Nonstick pan (and spray if you want with 0 calorie spray)
- Add everything you mixed together into the pan
- Bake for 90minutes or until the granola is browned and crunchy (try and stir the granola while cooking every 15minutes)
- Remove and allow to cool
- Add in cranberries, dates, and raisins
Calorie Information:
(1/2 cup per serving) 418 calories, 12g fat, 1g saturated fat, 58g carbs, 9g fiber, 23g protein, 26mg sodium
Makes around 7 servings
Tip: You do not need to use all the foods listed. If you are allergic or do not like cranberries, dates, raisins, etc you can opt to take them out or replace them with something else of your liking.
