Diet

[iLL-Faded 10+ year member]

2 slices wholemeal bread toasted

2 whole eggs

3 egg whites

approx. 100ml milk

1 tin baked beans

mix eggs/egg whites and milk together, microwave for 1 min then mix up, microwave for another min. Meanwhile have baked beans on hob and bread in the toaster. stick all ingredients on plate and eat, add margarine/butter to toast if wanted.

baked beans and bread compliment eachother to become a complete protein, milk has casein and whey, egg is the best protein known to man. This quick simple meal has 4 complete sources of protein which will give all 22 amino acids!

meal will provide approx.

carbs 50g

protein 26g

fat 10g

 

[iLL-Faded 10+ year member]

Turkey Thighs

Go to albertsons and buy the turkey thighs, they are cheep and very good if cooked right.

1st- cut the bone from the thighs

2nd - get a baking pan and place bonless thighs in

3rd - put the pan in the oven set at 350 to 400

4th - let cook for 30 to 45 min. Depending on how many

5th - put teriyaki sauce on turkey

6th - switch oven to broil for about 10 min to brown

 

[iLL-Faded 10+ year member]

3 egg whites

2 pounds extra lean ground beef

1 finely chopped onion

2 tablespoons finely chopped parsley

3 cloves garlic

1 cup chopped mushrooms

1/2 cup tomato sauce

2 teaspoons salt

1 teaspoon pepper

1 teaspoon extra virgin olive oil

"Heat oil in a large sautee pan. Add garlic, onio, mushrooms and one teaspoon of salt. Saute over medium heat until onions are soft. Let cool.

Combine beef and onion mixture, parsley, remianing teaspoon salt, pepper, and eggwhites in a bowl. Mix well. Spray a loaf pan with cooking spray and press in the meat. Pour sauce on top and spread evenly. Bake at 350 degrees until internal temperature reaches 130 degrees. Cool and serve.

Servings: 8 Calories: 250 Protein: 38g Carbs: 2g Fat: 10g"

 

[iLL-Faded 10+ year member]

2 scoops of protein powder, vanilla or chocolate. mix it with 3/4 cup of oatmeal (uncooked) in blender on high speed for 30 seconds!

400 calories

48 gms protein

40 gms complex carbs

3 gms of fat.

 

[2kchevy06civic 5,000+ posts]

that's what I was looking for. I eat a lot of that stuff already but was looking for a list that has some vareity. Like I said eating the same sh*t gets old. oh and ill-faded I'll talk with you on aim here in a bit, reading new mag right now ;P

 

[iLL-Faded 10+ year member]

keto pizza crust:

1. mix 1 cup flour + 1/2 cup parmesan + 1 egg + enough water to make dough

2. knead that shit together

3. cook for 10 mins in the oven at 350

4. take it out and put your toppings and cheese and sauce on it

5. put it back in for another 10 mins

carb count

--------------

1 cup soy flour --> 19g

1/2 cup parmesan --> 2g

1 egg ---> 0.6

total ---> 21.6g

 

[iLL-Faded 10+ year member]

1 can of tuna

1/4 cup of mozzerella cheese

slice of a kraft sinles cheese

cook the tuna on the pan and put the cheese over the tuna and microwave it, alot better than straight from the can!

 

[iLL-Faded 10+ year member]

APPLE CINNAMON PANCAKES

cals 240 protein 21 carbs 25 fiber 4.7 fat 2

6 egg whites

1 packet plain oatmeal

3 packets equal

1/2 apple

cinnamon

1/4 tsp baking powder

- blend the whites with oats, equal and baking powder and a dash of cinnamon in a blender

- pour mixture in nonstick pan

- cut apple in thin slices and lay out on pancake before flipping

SPICY CHICKEN WITH BASIL

grilled chickenbreast cut into thin strips

fresh basil leafs

leaf spinach

crushed chili

garlic

fresh ginger root , thinly sliced

- sautee all ingredients together in a nonstick skillet, serve as is or with brown rice for extra carbs

 

[iLL-Faded 10+ year member]

this recipe is absolutely perfect for a protein shake... it has a wide range of proteins, and not too many of any type. im sure the BV is wayyyyy up there

1 packet myoplex lite [190 calories, 25g whey protein]

1 tablespoon natural peanut butter

2 tablespoons whipped low fat cottage cheese

1 frozen banana

1.5 to 3 cups 1% milk

2 tablespoons egg whites

 

[iLL-Faded 10+ year member]

8oz Chicken Breast

1 cup Stirfry Vegetables

2 Packets of Splenda

1/2 tablespoon Olive Oil

1 dash of ginger

1 dash of black pepper

A few squirts of soysauce

Cook the chicken as you normally would. Then chop into small chunks. In a bowl mix the two packets of splenda, ginger, black pepper, 1/4 tablespoon of olive oil, and a few squirts of soy sauce. Fry veggies with remaining olive oil, then throw the chicken chunks into the hot pan then dump in the sauce. Stir around for a bit then serve.

Each makes one serving that has

270 Calories

10.5 grams of fat

6 grams of carbs

36 grams of protein

 

[iLL-Faded 10+ year member]

Tuna & Onions

This one's from the Taste of Club Creavalle - top bodybuilding competitor Laura Creavalle's recipe book from her and her husband Chris Aceto's 4 day bodybuilding camp.

1 6.5 oz can of tuna, drained

1 Spanish onion, chopped

1 T. Mrs. Dash garlic and herbs

1 lg tomato, chopped

Spray a nonstick skillet with nonstick cooking spray. Saute chopped onion for 5 minutes. Add drained tuna, seasoning and tomatoes. Saute for an additional 2 to 3 minutes or until tuna and tomatoes are completely heated. Serve with mixed vegetables and angel hair pasta. Serves 2.

Calories 155, Carbohydrates 9, Protein 24, Fat 2.5.

 

[iLL-Faded 10+ year member]

This is what I use for 1 chicken breast.

1 tbsp olive oil

1 packet of splenda

1 tsp soy sauce

A dash of ground ginger

A dash of cracked pepper

Mix it all up

And dump onto a cooked chicken breast, It is really good on steak too.

 

[iLL-Faded 10+ year member]

una omlette....

3 egg whites

1 whole egg

1 can of tuna in water drained

grated cheddar cheese

salt and pepper

Wisk egg whites aegg whole egg together. Cook ina non stick pan with either Pam nonstick spray or whatever you prefer. IMPORTANT.... Cook over LOW heat.. this way your eggs will cook through without burning. Add tuna salt and pepper to taste.

Add enough cheese to cover Tuna. After eggs have cooked thoroughly and Tuna is warm fold over on to plate and enjoy..

 

[iLL-Faded 10+ year member]

First I use wood... It needs to be Pecan and Mesquite.

I use boneless skinless thigh cutlets... Chepaer than breasts with a little work the same fat. Or just leave it and let it melt away on the pit.

Garlic salt, ground black pepper, ADAMS chicken fajita seasoning.. Rub spices on chicken put on pit and grill until cooked thoroughly. Be careful not to get pit to hot or you will over cook it and it will be dry. Try to keep it around 250. After removed squeeze a little bit of fresh lemon over chicken... Enjoy.

 

[iLL-Faded 10+ year member]

Saute up some veggies. I like to use onion, red peppers, and mushrooms. About a handful of each should do it for a large amount.

Brown some ground turkey meat, or ground beef if you prefer. Make sure to drain the fat periodically.

When veggies and meat are done, add them both into a large pot, and then add in your favorite beans. (i like kidney beans but you can use any.) Add in about a spoonful of tomato paste, some crushed canned tomatos, and mix it all in until you have a nice consistency for chili. Then add in all your spices. I like chili powder, kumen, paprica, garlic powder, and onion powder.

Then just let it simmer over low heat until its nice and bubbling and you have he right consistency.

Like I said, it takes a while, but it's awesome for a change and you can make a massive amount and freeze it.