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90 post(s)
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Here are a few of my favorites, try and enjoy: POWER PUDDING 1 pk sugar free fat free pudding mix (chocolate)1 cup fat free milk and 1 cup chilled water25 g of chocolate protein powder (isopure low carb)50 g of vanilla protein powder (usipure zero carb) Mix well in bowl with a wisk, then divide evenly into 4 small containers and freeze. Taste just like a fudge cycle. Ea serving: protein 21g, carbs 3.6, and fat 0 PANCAKE---Denise’s 1 oz old fashioned oats½ cup egg whites2 tbls fat free cottage cheeseCinnamon and vanilla In blender – makes two pancakes which is one low carb serving.Pro-18g, carb-7g, fat-0.5g (Pam olive oil spray)Top with fat free/sugar free syrup TUNA FOIL PACK 1 5oz foil pack of sweet & spicy tuna¼ cup of egg whitesPack into a small fry pan—like a large patty, brown ea side, divide into 2 portions.Ea portion is one serving, pro-19g, carb-3.5, fat-1.5 GROUND BUFFALO PATTIESAdd egg whites, salsa and Montreal steak seasoning; form into patties and brown in pan with Pam spray:3oz patty= pro-24g, carb-1g, fat-2.5 Other ideas: chop and add your favorite veggies, good for meat loafs too! PANCAKE-Kevin 1/3 cup oats1/3 cup fat free cottage cheese½ cup egg whitesCinnamon & vanillaPro-26,carb-24g,fat-3gMakes 3 pancakes, then add a side of ½ cup of egg whites with 1 oz of turkey sausage (98% ff). Brings his numbers up for his serving size requirements. Turkey Joes One pack lean ground turkey breast, 1 cup chopped onions/green & red peppers, 3-6 tbls Worchestershire sauce, Mrs. Dashes extra spicy herbs. 1 small can tomatoes sauce, 1 can stewed tomatoes, a couple squirts of ketchup. 6 0z serving (measured in measuring cup) is approx 23g-protein, 8g-carbs and 3g-fat. You can eat it as is for a low carb meal or put on top of brown rice (measure) for appropriated carb amount. Power Yogurt Depending on the amount of carbs use either: full container of fat free yogurt or ½, plus your required amount of protein powder—mix and eat. You can do the same with yogurt and cottage cheese. Complex carbs Brown rice, or couscous, yams and oats, occasionally whole wheats but be careful with wheat!Chicken & Dumplings 22 oz chicken breast—cooked (weigh on scale) then cut or shred1 can cream of mushroom or celery 98% fat free soup1 cup of frozen veggies1 cup fat free milk Pre cook chicken, shred and add all items in a baking dish heat in microwave.Whole dish= protein 183g, carbs-74g and fat-34.5gDivide into 9 servings= pro-21g, carbs-8.2g, and fat-3.8g. Top with low fat bisquick mix (just add water) drop onto dish spray top of batter with butter spray and bake according to bisquick box for topping.****Don’t forget to either not eat the bisquick for the numbers above or add those numbers in. Chicken chili 1 can 15oz white beans1 can 8oz red kidney beans6oz salsa10.5 oz chicken breast (cooked and shredded)3 or more Tbls cumin to taste Whole dish= protein-108g, carbs-105g and fat 14g Divide into serving portions to the desired amount of grams needed. Oatmeal with protein powder 1 package of instant oats or 1 serving of old fashioned oats |
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1,284 post(s)
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the chicken chilli sounds great!
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3,221 post(s)
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Funda, here is that thread we were talking about. Lucky Dog Post your muffin recipes. Anyone else got any good recipes I can have precontest? |
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412 post(s)
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I just made this recipe and it is Almost like Cheesecake, minus all the calories and fat! woohoo!
1/2 c nonfat cottage cheese
1/2 c fat free vanilla yogurt
1 tbs fat free, sugar free vanilla pudding mix
combine all ingredients in a bowl and mix with spoon or magic bullet until fairly smooth and consistant.
A treat you can enjoy and not feel guilty afterwards! 
and for the season being...
Almost Pumpkin Cheesecake!!
1/2c nonfat cottage cheese
1/4c pumpkin puree (not the pumkin pie mix)
1 tbs sugar free fat free vanilla pudding mix
cinnamon to taste
splenda to taste
pumpkin spice (optional)
mix all ingredients and chill for 15 min and enjoy!!!
if you can have carbs serve over Michele's pre-contest granola!!
GREAT TReat for the holidays!!
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3,221 post(s)
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Thanks Pam!!
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412 post(s)
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here are some recipes i have found......... |
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412 post(s)
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Serious..it works!
1)Take a 4 oz potato ( or whatever oz. you diet calls for) and feed it through a Cuisinart mixer, with the slicing attachment.
* you can also just slice potatoes super thin if you don't have this machine
2) Line a cookie sheet with foil.
3) lay out the thin slices on the pan, sprinkle with salt and bake at 400 for 15-17 minutes. Decrease heat to 300 and cook for an additional 5 minutes. Turn oven off, and leave door slightly open. Let cool in oven.
They come out crispy and soooo yummy!
would also work for yams for all you yam lovers out there..I'd sprinkle them with cinammon instead of salt but cook them the same.. 
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412 post(s)
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| | "I can't believe it's not Bisquick" pancakes
« Thread Started on Jul 31, 2006, 8:37pm » | |
This is my latest creation/addiction:
The fluffiest protein pancakes you will ever eat!
In a blender (I use my Magic Bullet), mix:
4 egg whites
1/4 scoop protein powder
2 Tbs FF/SF Jello instant pudding mix (this is where the fluffiness comes from)
Stevia or Splenda
Cinnamon
Xanthan gum (a thickener), if you have it. And only the tiniest sprinkle is plenty!
You can also add oats if you need the carbs in this meal, but I don't since I like to eat them as my last meal.
Blend up the ingredients and the batter should look like a thin pudding. Not solid but soupy, yet still thick. When you pour it in the pan, it cooks up like a regular pancake, not the runny egg white mess that we are all so used to by now! |
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412 post(s)
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| | Sweet Potato Muffins
« Thread Started on May 17, 2006, 12:43pm » | |
 This is a great idea when you are traveling or on the go.
Found this on another site....
In a bowl mix
8 oz sweet potato I first bake them in the oven the mash them into like mash potatoes.
2 cups dry oat meal
1 cup egg whites
1 whole egg
1 tbsp of vanilla
Cinnamon
1/4 cup splenda
Get a muffin pan with 12 and spray with pam
Cook at 350 for 30 minutes
Comes out to 18 carbs per muffin
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3,221 post(s)
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I may make some of these right now! |
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412 post(s)
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PreContest Mexican Chicken Chili
« Thread Started on Dec 15, 2005, 8:07pm » | |
New creation today that I had to share! This is for a meal that has protein, carb, and veggie. Lunch is ideal!
4 oz canned chicken (from Costco)
1/2 cup black beans (this is the carb, about 110 cals worth)
1/2 cup salsa
Throw all of these in a sauce pan or fry pan. Heat. Eat. | |
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412 post(s)
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| | Angie's Low Fat Oatmeal Raisin Cookies
« Thread Started on Dec 15, 2005, 10:34am » | |
Angie's Sugar-Free Oatmeal Cookie Recipe
1 cup uncooked oats
1/3 cup Splenda sweetener
1 cup raisins or other small pieces of dried fruit
6 ounces pureed plums or applesauce
1/4 cup egg substitute
1 tablespoon honey
1 teaspoon cinnamon
1 teaspoon vanilla extract
Preheat oven to 350 degrees. Combine all ingredients in a large bowl and mix well. Drop by large serving spoonfuls onto a baking sheet sprayed with nonstick cooking spray. Bake for 12-15 minutes or until browned. Cookies are "cake-like" and don't spread much so they can be placed close together.
Makes approx. 2 dozen
Serving Size: 2 cookies
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412 post(s)
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| | Homemade Protien Bars
« Thread Started on Jun 3, 2005, 2:38pm » | |
1 Cup Natty Peanutbutter
1 Cup Quick Oats
2 tbls vanilla extract
2 scoops vanilla protein powder
cinnamon
nutmeg
honey
Mix all together put on wax paper in baking pan and freeze. Eat OMG it's so yummy I can't have it in the house.
Did I mention I hate dieting!!! |
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412 post(s)
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Found out of Oxygen Magazine
Super Simple Creamy Chicken
1 can Healthy Request Low-Fat Campbell's Cream Soup
4 to 6 skinless, boneless, chicken breast
Shredded low-fat Parmesan cheese.
Cook at 350 degrees. Put chix in casserole dish, pour soup over them. sprinkle a little bit of Parmesan cheese on top, bake for 30 to 40 minutes. Serve with rice, or vegetables.
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412 post(s)
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| | Stuffed Peppers-with rice
« Thread Started on Jul 15, 2007, 5:13pm » | |
Serves-4
4 very large green bell peppers (or red bell peppers if desired)
2 small onions chopped
1 pound 99% lean ground turkey or 1 pound boneless, skinless chicken breast, fat removed, sliced thin
4 cups cooked brown rice (if you want low or lower carbohydrates, don't use the rice or use 2 cups of cooked rice instead for about 17-20 grams of carbohydrates per serving)
2 tsp fresh garlic, minced (I use more because I love garlic-maybe 3 gloves
1 tsp oregano
1 cup fat-free tomato paste (low or no sodium are always good options so you can add as much or as little salt as you want)
sea salt and pepper to taste
(optional, garlic powder, garlic salt, onion powder, or Italian Seasoning)
Cut tops off bell peppers, then remove seeds and white membranes. Microwave peppers and tops for eight minutes on high.
In a nonstick skillet coated with nonstick cooking spray, saute onions and turkey or chicken until meat is tender, no longer pink in center, and juices run clear.
Add all other ingredients in a skillet and mix well.
Fill peppers with turkey or chicken mixture and replace tops.
Bake in a 350* oven for 30 minutes.
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