Originally Posted by
jemaz
here are some of the things i make, all are low in calories and fat, high in protien. some are hard to eat much so you dont get a lot of protien, but it adds variety and its better than the usual alternative.
DEVILED EGGS / EGG SALAD
6 hard boiled eggs cooled and pealed
2.5 Tsp of ground pepper corn medley
1/2 Tsp caper liquid
1 Tsp capers
1/4 mayo, i use less than that, just enough to get it to consistency
1 Tsp Dijon / fancy mustard
1/4 Tsp salt
Pinch of sugar
cut eggs in half taking yoke out. put yoke and ingredients above into bowl and mix well. you can use a food processors, i do! after mixing put contents into a zip-lock back and cut corner off. use this to fill egg white half.
garish with some more ground pepper medley.
if you like things spicy add a couple jalapeno rings and or some red devil to the ingredients
also if you would like an egg salad just put all ingredients as well as the egg weights together and mix well.
PROTEIN BROWNIES
3 TBS almond butter (i use raw unsweetened from trader joes)
1/4 cup raw oats
2 scoops of chocolate Whey Protein powder
2 TBS chopped almonds
2 TSP vanilla extract
1/2 cup water
6 packets of splenda ( can use baking spenda just not sure how much)
1TBS cinnamon
1 TBS swiss mocha cafe( i use sugar free)
optional 2 small bananas
Grind almonds in a food processor, or chopped with knife either is fine
grind oats in food processor, or leave whole, it all preference.
add all items together in bowl and mix well.
you can microwave in bowl or you can bake in bread pan / cup cake pan.
bake at 15-20 minutes @ 350 w/ bananas 25-35 minutes
microwave for 1.5 - 2 minutes on high, very dependent on microwave.
you will have to play with cooking time to see how you like it. i personally cook some a little longer than others. this way i get some nice moist ones and some harder more crunchy ones, depending on what im in the mood for. some are easier to take on the run as well
PROTEIN FLAT BREAD
2 whole eggs
1 scoop of protien powder, unflavored
2 Tbs natural peanut butter
1/4 raw oats ground in blender or food processor
1 Tbs garlic powder
1/2 Tsp baking powder
i mix everything in a food processor, if you don't have that microwave the peanut butter and mix with the eggs.
mix in remaining ingredients. cook similar to a pan cake or bake in bread pan.
typically i melt pepper jack and gyro meat on these for a low cal, low carb high protien pizza. the bread is very dry so keep that in mind when re heating. butter, peanut butter cheese etc will help. i like my food spice so i add some red devil to the plate then lay the bread in it before heating. remember this is not a very good tasting bread, it is more of a vehicle to make other things that are good.
PROTEIN FROSTING
4 scoops of vanilla or unflavored protein powder (i have used shake mix and isolate both work well)
14 Packets of Splenda, i use the packets because they are stronger in sweetness and you use less
3 TBS of water, more or less depending on the amount and type of splenda and the type of powder you use.
2 TBS Cinnamon
1 TBS vanilla extract
mix all ingredient into bowl and add water while mixing you want it to be gooey like honey. i usually put in fridge for a day and then use like frosting on protein muffins or protein pancakes. it is good to go if you want to use right away though.
simple and high in protein. a nice way to cure a sweet tooth.
PROTEIN PANCAKES
1 cup raw oats
2 scoops protien powder flavor of choice even unflavored.
3 egg whites or 1/4 cup water if in a pinch
2 Tsp Cinnamon
6 Tsp baking splenda or to taste, some like more or less. packets will work as well
1.5 Tsp baking powder
mix all ingredients in food processor or blender, cook as normal pancakes. i use almond oil spray on girdle. i use Log Cabin sugar free maple syrup, it is 20 cal and 16 carbs for a 1/4 cup i probably use a 1/3 of that. i make my pan cake about 5-6 inche in diameter and i usually only eat one and i feel very full.
to get actual carb, fat, cal, and protien i add everything up then i divide by the servings i make. usually they are in the 100 -150 calories, 10-15 grams or protien. very good for a meal. some are even less, the frosting if you use unflavored isolate it is basically no calories, so whet ever you put it on you just adding protien to it.
hope you guys like it, im working on a sweet potato pie filling. last one tasted very good. no sure if i can get a crust that will work, but the pie filing so far tastes awesome!
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