OK, I found 10 good recipes. If I share these with you I want 20% of all food made.
1.Protein Pancakes
Ingredients:
Directions:
Combine the egg whites, cottage cheese and vanilla
extract in a bowl until well mixed. Next add in the dry oats and whey protein
powder along with the Splenda until well mixed.
Once a batter has been formed, cook as you would a regular pancake, flipping
at half-time. Drizzle with sugar free syrup or serve with fresh fruit.
2.High-Fiber, Protein-Packed Breakfast Muffins
These protein-packed muffins are great to start your day off
with because they combine all three macronutrients for a well balanced breakfast
that will provide plenty of ingredients throughout the day.
Ingredients:
Directions:
Combine together the protein powder, oats, baking
powder, baking soda, salt, cinnamon, and Splenda. In another bowl, whisk
together unsweetened applesauce, low fat milk, olive oil, and egg whites.
Mix in the dry ingredients until moist and finally add in nuts. Place into
muffin tin, filling until 2/3's full and then bake at 400 degrees F for 15-18
minutes.
3.Antioxidant-Infused Berry Smoothie
This smoothie is a good option for those of you who
are looking for a quick afternoon snack to help get you through your afternoon
or who are in need of a fast meal replacement. Eat with one ounce of nuts for a
complete meal.
Ingredients:
Directions:
Pulse blend the ice cubes until crushed. Next add in
the yogurt, milk, vanilla extract and blend again. Toss in frozen mixed berries
and protein powder, blending a final time until desired consistency is reached.
4.Salmon Quinoa Salad
Many people focus mostly on rice, oatmeal, and pasta
dishes that they overlook one other type of whole grain that is incredibly
healthy - quinoa.
Quinoa, a species of goosefoot (Chenopodium), is a grain-like crop
grown as a crop primarily for its edible seeds. It is a pseudocereal rather than
a true cereal, or grain, as it is not a grass. Its leaves are also eaten as a
leaf vegetable, much like amaranth, but the commercial availability of quinoa
greens is currently limited.
Quinoa contains a full compliment of amino acids, making it a good option for
those who are vegetarian. It's also cooked very similar to rice, so
it's quick and easy to prepare.
Ingredients:
Directions:
In a small bowl combine the chopped vegetables, mayo,
and salad dressing. Next add in the quinoa and salmon until well blended. Serve
chilled.
5.Tuna Burgers
Tuna burgers are a great way to satisfy your craving
while sticking on your diet. If you happen to be on a low carbohydrate diet, rather than having the burger
on a whole grain roll, place it between a couple sheets of lettuce and exchange the rolled oats for finely
chopped vegetables.
Ingredients:
Directions:
Combine the tuna, oats, and whisked egg whites
together. Stir in onion, mayo, garlic and onion powder and then form into
patties. Place the patties on a skillet and flip at half time as you would with
a regular hamburger.
6.Spaghetti And Meatballs
When someone starts up on a diet, pasta is often one
thing they miss the most. Since pasta is both high in calories and
carbohydrates, it is often one of the first things that people will remove from
their diet.
Luckily it's fairly easy to come up with a suitable substitution that will
help satisfy your craving - spaghetti squash.
Ingredients:
Directions:
Beat the egg whites together and then combine with
remaining ingredients. Once moist, form into small balls and set aside. Next,
half the spaghetti squash and then place cut side down on a microwaveable tray
in about 1/2 an inch of water. Microwave for 6-8 minutes and then let stand for
five.
Meanwhile, sautée meatballs in a small amount of olive oil or chicken broth
until cooked through. Scrape out the strands from the spaghetti sauce and top
with heated pasta sauce and meatballs. Sprinkle over a small amount of light
parmesan cheese.
7.High-Protein Berry Cheesecake
For those of you who find you're constantly craving
cheesecake, this is a fantastic recipe that you can use to help beat those
cravings while giving your diet a boost in protein.
Ingredients:
Directions:
Place all the ingredients in a bowl together and blend
until very smooth. Next pour into a non-stick or sprayed pie pan and place on
the top rack of your oven.
Place another pan with water underneath it on the lower wrack and bake for
30-40 minutes at 375 degrees F. Let cool before spooning berries and light syrup
over and serving.
8.Protein-Packed Pudding
This simple recipe is great to kill your cravings
while helping you reach your protein needs for the day. Play around with
different flavours to match your individual taste preferences.
Also, keep in mind that you can easily make this into a parfait simply by
laying the pudding with sliced fresh fruit and low-calorie Cool Whip.
Ingredients:
Directions:
Prepare the pudding according to package directions,
using the slightly reduced volume of skim milk. After pudding consistency has
been reached, blend in the protein powder and then chill to let set.
Note that the brand of protein powder you use will influence the consistency
of the pudding - some protein powders tend to make it thinner, while others will
make it thicker, so adjust the volume of milk added accordingly.
9.Peanut Butter Balls
If you're working towards building muscle, getting in
enough calories can become challenging. This recipe makes it easier by providing
a healthy source of carbs, protein, and fat.
These are easily transportable as well, making it ideal for those who are
looking for something to snack on at work or during class.
Ingredients:
Directions:
Microwave the peanut butter on low for about 30
seconds until slightly melted (not runny though). Stir in the honey and protein
powder. Once mixed, add in raw oats and crisp rice cereal.
Form into balls and then place in the fridge to harden overnight. Note that
if you prefer harder/softer peanut butter balls, you can adjust the volumes of
the ingredients until your desired texture is reached.
10.All-Protein Banana Loaves
This is a great recipe for someone who is following a
much more strict diet and is looking to maximize their protein intake while
curing their craving for banana bread.
Note that this recipe can easily be adapted to whatever taste preferences you
have, changing out the protein powder flavor and extracts.
Ingredients:
Directions:
Whisk together the egg whites, banana extract, and
water. In a separate bowl combine the protein powder, Splenda, and baking
powder.
Slowly stir the dry ingredients into the wet ingredients until fully blended
together. Pour into six mini loaf pans until about 1/4 full and bake at 300
degrees F for 10-12 minutes.
