J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Blueberry Muffin
Ingredients:
• 3⁄4 cup oatmeal
• 8 egg whites
• 1⁄2 scoop chocolate protein powder
• 2 tsp pure cocoa powder
• 1⁄2 tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• 1⁄4 cup water
Directions:
1. In a big bowl, mix all the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started (so the mix doesn’t stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
Calories 580
Protein 52g
Carbohydrates 57g
Fats 16g
Ingredients:
• 3⁄4 cup oatmeal
• 8 egg whites
• 1⁄2 scoop chocolate protein powder
• 2 tsp pure cocoa powder
• 1⁄2 tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• 1⁄4 cup water
Directions:
1. In a big bowl, mix all the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started (so the mix doesn’t stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
Calories 580
Protein 52g
Carbohydrates 57g
Fats 16g
Last edited:
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Vanilla Cream Oatmeal
Ingredients:
• 1 cup oatmeal
• 1 cup skim milk
• 1 scoop vanilla protein powder
• 1⁄2 tsp stevia
• Pinch cinnamon
Directions:
1. In a big bowl, mix all the ingredients (except for the protein powder).
2. Cook in a microwave for about 1 minute - stir the mix, then microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes.
4. Add the vanilla protein powder.
Quick Tip:
You can add 1⁄2 cup of berries (your choice of berries) to add extra flavour.
Calories 513
Protein 45g
Carbohydrates 73g
Fats 6g
Ingredients:
• 1 cup oatmeal
• 1 cup skim milk
• 1 scoop vanilla protein powder
• 1⁄2 tsp stevia
• Pinch cinnamon
Directions:
1. In a big bowl, mix all the ingredients (except for the protein powder).
2. Cook in a microwave for about 1 minute - stir the mix, then microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes.
4. Add the vanilla protein powder.
Quick Tip:
You can add 1⁄2 cup of berries (your choice of berries) to add extra flavour.
Calories 513
Protein 45g
Carbohydrates 73g
Fats 6g
Last edited:
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Reese's Cup Oatmeal
Ingredients:
• 1 cup oatmeal
• 1 cup skim milk
• 1 scoop chocolate protein powder
• 1 tsp pure cocoa powder
• 1⁄2 tsp stevia
• 1 tbsp natural peanut butter
Directions:
1. In a big bowl, mix the oatmeal, the milk, stevia and the cocoa powder
2. Cook in a microwave for about 1 minute - stir the mix, then microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes
4. Add the chocolate protein powder, stir
5. Add the natural peanut butter
Calories 610
Protein 48g
Carbohydrates 73g
Fats 14g
Ingredients:
• 1 cup oatmeal
• 1 cup skim milk
• 1 scoop chocolate protein powder
• 1 tsp pure cocoa powder
• 1⁄2 tsp stevia
• 1 tbsp natural peanut butter
Directions:
1. In a big bowl, mix the oatmeal, the milk, stevia and the cocoa powder
2. Cook in a microwave for about 1 minute - stir the mix, then microwave for another 1 minute.
3. Let the oatmeal cool down for about 3 minutes
4. Add the chocolate protein powder, stir
5. Add the natural peanut butter
Calories 610
Protein 48g
Carbohydrates 73g
Fats 14g
Last edited:
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Apple Pie Oatmeal
Ingredients:
• 3⁄4 cup oatmeal
• 1⁄4 cup oat bran
• 1 apple (cored and diced)
• 1⁄2 cup unsweetened apple sauce
• 1⁄2 tsp cinnamon
• 1 scoop vanilla protein powder
• 1 cup water
• 1⁄4 tsp vanilla extract
• 1⁄2 tsp stevia
Directions:
1. In a big bowl, mix oatmeal, oat bran, protein powder, vanilla extract and water.
2. In a separate bowl, mix the apple, apple sauce, cinnamon and stevia (or Splenda).
3. Coat a small baking pan with cooking spray.
4. Pour the apple sauce mixture in the baking dish, then pour the oat mixture on top.
5. Bake for 35 minutes at 350°F.
Quick Tip:
Bake a big batch... so you will have multiple meals... Serve in a bowl and pour some skim milk
on top... Trust me you won’t regret it !
Calories 476
Protein 40g
Carbohydrates 61g
Fats 8g
Ingredients:
• 3⁄4 cup oatmeal
• 1⁄4 cup oat bran
• 1 apple (cored and diced)
• 1⁄2 cup unsweetened apple sauce
• 1⁄2 tsp cinnamon
• 1 scoop vanilla protein powder
• 1 cup water
• 1⁄4 tsp vanilla extract
• 1⁄2 tsp stevia
Directions:
1. In a big bowl, mix oatmeal, oat bran, protein powder, vanilla extract and water.
2. In a separate bowl, mix the apple, apple sauce, cinnamon and stevia (or Splenda).
3. Coat a small baking pan with cooking spray.
4. Pour the apple sauce mixture in the baking dish, then pour the oat mixture on top.
5. Bake for 35 minutes at 350°F.
Quick Tip:
Bake a big batch... so you will have multiple meals... Serve in a bowl and pour some skim milk
on top... Trust me you won’t regret it !
Calories 476
Protein 40g
Carbohydrates 61g
Fats 8g
Last edited:
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Protein Pancakes
Ingredients:
• 1⁄4 cup oatmeal
• 6 egg whites
• 1 tbsp ground flax
• 1⁄4 tsp baking soda
• 1⁄2 tsp cinnamon
• 1⁄2 tsp stevia
Directions:
1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some Pam (or other cooking spray), drop by spoonful onto the pan, flipping when bubbles start to form.
3. Make about 6 pancakes
Calories 259
Protein 30g
Carbohydrates 26g
Fats 4g
Ingredients:
• 1⁄4 cup oatmeal
• 6 egg whites
• 1 tbsp ground flax
• 1⁄4 tsp baking soda
• 1⁄2 tsp cinnamon
• 1⁄2 tsp stevia
Directions:
1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some Pam (or other cooking spray), drop by spoonful onto the pan, flipping when bubbles start to form.
3. Make about 6 pancakes
Calories 259
Protein 30g
Carbohydrates 26g
Fats 4g
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Sweet Potato Pancakes
Ingredients:
• 6oz sweet potato
• 1⁄2 cup oatmeal
• 4 egg whites
• 1 egg (with yolk)
• 1⁄2 tsp vanilla extract
• 1⁄2 tsp cinnamon
• 1⁄4 cup fat free plain yoghurt
Directions:
1. Pierce the sweet potato a few times with a fork. Wrap in a paper towel and cook in the microwave for 5 minutes at full power, or until tender. Cool slightly, and remove the skin with a small knife.
2. Meanwhile, process the oats in a blender or food processor until powdery. Transfer the oats to a large bowl. Break the sweet potato into chunks, and place in the food
processor. Blend until smooth. Transfer to the bowl with the oats, and stir in the egg, egg whites, vanilla, cinnamon and yoghurt.
3. After mixing together all the ingredients in a blender, spray some Pam (or other cooking spray), drop by spoonful onto the pan, flipping when bubbles start to form.
Calories 508
Protein 35g
Carbohydrates 74g
Fats 8g
Ingredients:
• 6oz sweet potato
• 1⁄2 cup oatmeal
• 4 egg whites
• 1 egg (with yolk)
• 1⁄2 tsp vanilla extract
• 1⁄2 tsp cinnamon
• 1⁄4 cup fat free plain yoghurt
Directions:
1. Pierce the sweet potato a few times with a fork. Wrap in a paper towel and cook in the microwave for 5 minutes at full power, or until tender. Cool slightly, and remove the skin with a small knife.
2. Meanwhile, process the oats in a blender or food processor until powdery. Transfer the oats to a large bowl. Break the sweet potato into chunks, and place in the food
processor. Blend until smooth. Transfer to the bowl with the oats, and stir in the egg, egg whites, vanilla, cinnamon and yoghurt.
3. After mixing together all the ingredients in a blender, spray some Pam (or other cooking spray), drop by spoonful onto the pan, flipping when bubbles start to form.
Calories 508
Protein 35g
Carbohydrates 74g
Fats 8g
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
High Protein Banana Bread
Ingredients:
• 2 eggs
• 2 tbsp fat free whipping cream
• 2 bananas
• 6 scoops vanilla protein powder
• 1⁄2 tsp vanilla extract
• 1 tsp banana extract
• 1⁄3 cup water
• 1 tsp baking soda
Directions:
1. Mix everything in a blender. Blend until smooth. 2. Pour the mix in a loaf pan.
3. Bake for about 30 minutes at 325°F.
Calories 157
Protein 25g
Carbohydrates 12g
Fats 1 g
Ingredients:
• 2 eggs
• 2 tbsp fat free whipping cream
• 2 bananas
• 6 scoops vanilla protein powder
• 1⁄2 tsp vanilla extract
• 1 tsp banana extract
• 1⁄3 cup water
• 1 tsp baking soda
Directions:
1. Mix everything in a blender. Blend until smooth. 2. Pour the mix in a loaf pan.
3. Bake for about 30 minutes at 325°F.
Calories 157
Protein 25g
Carbohydrates 12g
Fats 1 g
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Turkey Meatloaf
Ingredients:
• 2 lbs ground turkey
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• 1⁄3 cup dried tomatoes
• 1 cup whole wheat bread crumbs
• 1 whole egg
• 1⁄2 cup parsley
• 1⁄4 cup low fat parmesan
• 1⁄4 cup skim milk
• Salt and pepper
• 1 tsp oregano
Directions:
1. Cook the onion with olive oil separately
2. Mix everything together in a big bowl, add the cooked onions
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes
Calories 393
Protein 46g
Carbohydrates 14g
Fats 17g
Ingredients:
• 2 lbs ground turkey
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• 1⁄3 cup dried tomatoes
• 1 cup whole wheat bread crumbs
• 1 whole egg
• 1⁄2 cup parsley
• 1⁄4 cup low fat parmesan
• 1⁄4 cup skim milk
• Salt and pepper
• 1 tsp oregano
Directions:
1. Cook the onion with olive oil separately
2. Mix everything together in a big bowl, add the cooked onions
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes
Calories 393
Protein 46g
Carbohydrates 14g
Fats 17g
J-dub
MuscleHead
- Feb 16, 2013
- 1,171
- 178
Chicken Nuggets
Ingredients:
• 3 boneless, skinless chicken breasts weighing about 6oz. each
• 1⁄4 cup/60ml oat bran
• 1⁄4 cup/60ml wheat germ
• 1 tbsp/15ml coarsely ground flaxseed
• 1⁄4 cup/60ml coarsely ground almonds
• 1⁄2 tsp/21⁄2ml sea salt
• 1⁄2 tsp/21⁄2ml white pepper
• Pinch garlic powder
• 1⁄2 cup/120ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten
Directions:
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or
coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Calories 148
Protein 22g
Carbohydrates 6g
Fats 4g
Ingredients:
• 3 boneless, skinless chicken breasts weighing about 6oz. each
• 1⁄4 cup/60ml oat bran
• 1⁄4 cup/60ml wheat germ
• 1 tbsp/15ml coarsely ground flaxseed
• 1⁄4 cup/60ml coarsely ground almonds
• 1⁄2 tsp/21⁄2ml sea salt
• 1⁄2 tsp/21⁄2ml white pepper
• Pinch garlic powder
• 1⁄2 cup/120ml water or low-sodium chicken broth
• 1 large egg white, lightly beaten
Directions:
1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or
coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Calories 148
Protein 22g
Carbohydrates 6g
Fats 4g