Some of the recipes below have been acquired through posts from members on bodybuilding.com
Meat loafIngredients
1. 2 egg whites 2. Asda 450 grams turkey mince 3. 1 small finely chopped onion 4. 1 tablespoons finely chopped parsley 5. 1 cloves garlic 6. Half cup chopped mushrooms Macros = 717kcals p-91 c-32 f-9 Divide by 7 each portion = 103kcals p-13 c- 1.3 f- 4.6 Cooking Instructions 1. Add garlic, onion, mushrooms and one teaspoon of salt. Saute over medium heat until onions are soft. 2.Combine beef and onion mixture, parsley and eggwhites in a bowl. Mix well. 3. Grease a loaf pan or dish and press in the meat. 4. Bake at 180 (fan oven) until internal temperature reaches at least 130 degrees. Cool and serve. |
BEEF heart CasseroleIngredients
1. 250g Sliced beef heat 260g Sweet potato 2. 20g Casserole mix 3. Oxo cube 4. 300g Vegetable mix Macros per serving (2 servings) = 316 kcal 27g p/ 38c/ 6f Cooking Instructions 1. Cook potato and mash 2. Part cook beef 3. Add casserole mix and oxo cube to 500ml boiling water 4. In a dish mix vegetable mix and beef together then pour over liquid 5. Add sweet potato to the top 6. Cook at 180 (fan oven) for about 20-25 minutes |
sweet potato pancakesIngredients
1. 5 oz. of sweet potato 2. 3 egg whites 3. 1/2 scoop of protein 4. Water if needed for consistency MACROS: 33c/1f/26p - 249 cals Add any flavourings you desire Cooking Instructions 1. Microwave sweet potato and measure 5 oz. (cooked) 2. Mash the sweet potato so there are little to no chunks 3. Mix all ingredients in a bowl 4. Spray pan / griddle with Pam 5. Cook like a pancakes |
Chocolate pancakes
Ingredients
1. 10 g unsweetened coco 2. 10g Wholemeal flour 3. 3 eggs 4. Sweetener MACROS: 22p/13c/16f – 270kcal Cooking instructions 1. Add all ingredients to a mixing bowl 2. Mix all together 3. Pour in pan 4. Cook on each side for 45 seconds (depends of sizes) |
Fajitas
Ingredients
1. 300 g Chicken 2. Vegatables (I used 3 peppers, peas, onion) 3. 1 Fajita mix (Old El Paso - Spice Mix for Original Smoky Bbq) 4. 1 cup of Mushrooms 5. Wholemeal wraps MACROS: 89p/51c/7f – 607kcal MACROS FOR EACH WRAP 3p/12c/3f – 89kcals Cooking instructions 1. Cut up chicken and fry 2. Cut vegetables 3. Cook vegetables 4. Add cooked vegetables to chicken 5. Mix together 6. Add fajita mix and mix in 7. Cook all the way through 8. Eat Straight away or put in dish then into the oven for 25minutes (makes it more juicy) 9. Microwave or fry each wrap until warm (not many seconds) |
Banana Bread/Cake
Ingredients
1. 1 medium banana 2. 15g Wholemeal flour 3.1 egg 4.1.5 scoop of protein shake 5. Sweetener and flavouring as you please MACROS: 38p/38c/8f – 374kcal Cooking instructions 1. Pre-heat oven to 375 degrees. 2. Mash banana as much as possible (small chunks are ok). 3. Mix in the rest of the ingredients 4. Pour in pan or cupcake pan 5. Cook for 10-12 minutes, checking every so often. |
Protein CheesecakeIngredients
1. 2 eggs 2. 450g Extra light philadelphia 3. 60ml Skimmed milk 4. Protein shake 5. 1 tsp cinnamon 6. Sweetener MACROS: 95p/33c/33f – 761kcal MACROS FOR Slice (6) 16p/5.5c/5.5f – 127kcals Cooking instructions 1. Pre-heat oven to 375 degrees 2. Add all ingredients to a mixing bowl 3. Mix all together or blend 4. Pour in a small cake tin 5. Cook for 20-30 minutes 6. Put in fridge for 3 hours |
CHOCOLATE CAKEIngredients
1. 10 g unsweetened coco 2. 60g Wholemeal flour 3. 1 eggs 4. 60ml Skimmed milk 5. 15g Chocolate buttons 6. Sweetener 7. 1 tsp baking powder MACROS: 18p/55c/11f – 383kcal Cooking instructions 1. Pre-heat oven to 375 degrees 2. Add all ingredients to a mixing bowl 3. Mix all together 4. Pour in a small bread loaf tin 5. Cook for 10-15 minutes |
CHOCOLATE MuffinsIs the same as the chocolate cake recipe
Ingredients 1. 10 g unsweetened coco 2. 60g Wholemeal flour 3. 1 eggs 4. 60ml Skimmed milk 5. 15g Chocolate buttons 6. Sweetener 7. 1 tsp baking powder MACROS: 18p/55c/11f – 383kcal MACROS FOR EACH MUFFIN 4.5p/14c/3f – 96kcals Cooking instructions 1. Pre-heat oven to 375 degrees 2. Add all ingredients to a mixing bowl 3. Mix all together 4. Pour in four muffin cases 5. Cook for 8-10 minutes |
COCONUT FLOUR PANCAKES
Ingredients
1. 15g of coconut flour 2. 3 egg whites 3. Water if needed for consistency MACROS: 10c/3f/14p - 121 cals Cooking Instructions 1. Add all ingredients to a mixing bowl 2. Mix all together 3. Pour in pan 4. Cook on each side for 45 seconds (depends of sizes) |
Cream Cheese, PUMPKIN pancakesIngredients
1. 150g egg whites 2. 25g whey isolate 3. 50g FF cream cheese 4. 112g canned pumpkin 5. PB to taste (usually like 8-16g) 6. 3g cooking Splenda 7. 3g baking powder MACROS: 50p/20c/5-12f – 325 - 388kcal Cooking Instructions 1. Seperate eggs 2. Mix pumpkin, whey and egg whites 3. Then add peanut butter to taste 4. Heat pan and pour to the size you want 5. Enjoy |
PROTEIN CREPES
Ingredients
1. 4 Egg whites 2. 1 Scoop of protein 3. Stevia MACROS: 38p/4c/1f – 188kcal Cooking Instructions 1. Mix all ingredients together 2. Heat pan 3. Pour around pan, a thin layer 4. Repeat |