can of tuna
1/2 cup of cottage cheese
slices of wheat bread
mix tuna with cottage cheese, spread over wheat bread, stick in microwave or toaster oven.
Makes about 2 sandwiches. Depends how much you lather on the bread.
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Old 07-26-2002, 03:13 AM #59
KawiNinja
Registered User
Join Date: Jan 2002
Location: Toronto, Canada.
Age: 25
Posts: 155
Rep Power: 4KawiNinja is on a distinguished road. (+10)
Send a message via MSN to KawiNinja
This is a list of recipes I have online. Haven't tried them all, but they all look pretty tasty.
---------------------------
High Protein/Low Sugar Cookies
1/4 cup + 2 Tbs Sugar
1/4 cup + 2 Tbs brown sugar
1/2 cup of plain yougourt
1/2 cup of penut butter
1 egg
1 + 1/4 cups whole wheat flour
3/4 Tsp or baking soda
1/2 Tsp of Baking Powder
1/4 Tsp of Salt
1 Cup of vannilla or choclate flavored whey protein powder( i used optium nutrition vannilla whey)
mix sugars, yougourt, penut butter, and egg. Stir in flour, baking soda, boking powder, protein powder and salt. mix until you get a dough type consistenity w/ generally equal color. cover and refiregerate for 3 hours.
heat oven to 375 degrees. shape doung in 3/4 inch balls 2 inches apart on ungreased cookie sheet. bake until set not hard for 10 mins. take them out and set on a cookie sheet and let cool.
Protein Bars (16)
½ cup skim milk
1 Cup of Natural Peanut Butter or LowFat Peanutbutter
1tbsp Honey
1.25-1.5 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!)
2 cups dry,uncooked oatmeal
Directions:
Combine peanut butter, honey, milk in pot, and warm it up over low heat . I start out with just the peanutbutter and honey, then add the protein powder,and finally the oats. You don't want to cook it, just heat it up enough to be able to stir it together. Add more milk if needed.
Press into a 9" x 13" pan. Let them cool, and cut into 16 equal bars.(I cut them into 32 bars). Wrap each bar in foil or saran wrap and store in plastic baggies. No need to refrigerate, the ingredients are all natural.
Nutritional Information:
(based upon using lowfat natural peanut butter) (Smuckers)
Serving Size: 1 Bar
Calories:267
Fat:8 g
Protein: 18 g
Carbohydrates: 38 g
STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g
DESIGNER PROTEIN BARS
7 scoops Designer Protein (GNC), Chocolate flavor (2 1/3 cups)
122.5 P, 10.5C
1/2 cup melted butter
4 oz cream cheese, 8P, 4C
1/2 cup walnuts, 10P, 5C
**note: these are not very sweet, so add some Splenda (about a cup) or other
sweetener to your taste if you want them sweet. P= protein; C=carb. Melt
butter and cream cheese. Mix in the protein powder. This will be very stiff.
Stir in the walnuts. Press in bread pan, refrigerate, cut into 8 servings,
wrap individually and store in refrig. (**helps to spray hands with Pam and
I also spray the pan.)
I use a 7 cup shallow container instead of the bread pan, spray with pam,
chill, cut into bars about 1 1/4" wide by 2 1/2 to 3" long and approx. 1/2"
thick. I get more than 8 and have not figured the carb count for each bar.
They are plenty big and very filling. I also sometimes use 2 oz of
sunflower seeds (6 carbs) or chopped pecans (my personal favorite) instead
of the walnuts. I spray my container and hands with Pam to prevent possible
sticking. I chill the whole recipe, cut into bars, place on a tray and quick
feeze, then put the bars into individual zip lock bags and store in the
freezer.
**Note: Since they contain no artificial preservatives, they will not store
well at room temperature for more than a day or two. The bars thaw very fast
when I'm ready to eat and actually are good partly frozen too. I have
experimented with plain Designer Protein Powder and added Maple flavoring
and walnuts and they were very good. Carb count for the original recipe of 8
bars: total Protein 140.5, Protein per bar 17.5, Total carbs 19.5, carbs per
bar (at 8 bars) 2.43.
**Note: I have also used plain whey protein, and added some DaVinci syrup
for flavor. This reduces the total carb count. If you like soy protein
isolate, you could try that too. I don't like the taste of soy that well.
Delphene's Protein Bar Recipe
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.
Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
Let me know what you think of them. I just got a cookie sheet that has a really great coating on it and I don't even have to line with wax paper or spray it and the bars don't stick at all!
Shake
4 tbs of peanut butter
2 cups of yogurt
2 cups of milk
honey
or
3 cups of 2% milk (or even whole), 2 tablespoons olive oil, and then mix in chocolate syrup
or
mix dry oats with protein powder for MRP
or
16oz. 2% milk
2 tbsp canola oil
3 tbsp peanut butter
1 banana
1 serving whey protein (example Optimum Nutrition's 100% Whey)
Approx. Total: 820 cal.
95g carbs (40g sugars)
48g fat (but only 10g sat fat. plus lots of Omega3)
53g protein
or
1 tbsp. Peanut butter
1 banana
2 c. chocalate milk
1 c. Chocacate ice cream
1 serving of choclate whey (or any other flavour) for protein
1/2 tsp. Canola oil
This blen gives you EXACTLEY
1000 cal.
40g of good fat (well most of it)
130g of carbs
45g. of protein
or
1-1/2 cup of milk
2-3 table spoons of peanut butter (all natural)
1 banana
1 cup of vanilla yogurt
2 scoops of vanilla protein
Some ice
or
mix in some pistachos or almonds with your shake.
1/2 cup of cottage cheese
slices of wheat bread
mix tuna with cottage cheese, spread over wheat bread, stick in microwave or toaster oven.
Makes about 2 sandwiches. Depends how much you lather on the bread.
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Old 07-26-2002, 03:13 AM #59
KawiNinja
Registered User
Join Date: Jan 2002
Location: Toronto, Canada.
Age: 25
Posts: 155
Rep Power: 4KawiNinja is on a distinguished road. (+10)
Send a message via MSN to KawiNinja
This is a list of recipes I have online. Haven't tried them all, but they all look pretty tasty.
---------------------------
High Protein/Low Sugar Cookies
1/4 cup + 2 Tbs Sugar
1/4 cup + 2 Tbs brown sugar
1/2 cup of plain yougourt
1/2 cup of penut butter
1 egg
1 + 1/4 cups whole wheat flour
3/4 Tsp or baking soda
1/2 Tsp of Baking Powder
1/4 Tsp of Salt
1 Cup of vannilla or choclate flavored whey protein powder( i used optium nutrition vannilla whey)
mix sugars, yougourt, penut butter, and egg. Stir in flour, baking soda, boking powder, protein powder and salt. mix until you get a dough type consistenity w/ generally equal color. cover and refiregerate for 3 hours.
heat oven to 375 degrees. shape doung in 3/4 inch balls 2 inches apart on ungreased cookie sheet. bake until set not hard for 10 mins. take them out and set on a cookie sheet and let cool.
Protein Bars (16)
½ cup skim milk
1 Cup of Natural Peanut Butter or LowFat Peanutbutter
1tbsp Honey
1.25-1.5 cups of protein powder (I use vanilla whey protein) (Chocolate is great too!)
2 cups dry,uncooked oatmeal
Directions:
Combine peanut butter, honey, milk in pot, and warm it up over low heat . I start out with just the peanutbutter and honey, then add the protein powder,and finally the oats. You don't want to cook it, just heat it up enough to be able to stir it together. Add more milk if needed.
Press into a 9" x 13" pan. Let them cool, and cut into 16 equal bars.(I cut them into 32 bars). Wrap each bar in foil or saran wrap and store in plastic baggies. No need to refrigerate, the ingredients are all natural.
Nutritional Information:
(based upon using lowfat natural peanut butter) (Smuckers)
Serving Size: 1 Bar
Calories:267
Fat:8 g
Protein: 18 g
Carbohydrates: 38 g
STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g
DESIGNER PROTEIN BARS
7 scoops Designer Protein (GNC), Chocolate flavor (2 1/3 cups)
122.5 P, 10.5C
1/2 cup melted butter
4 oz cream cheese, 8P, 4C
1/2 cup walnuts, 10P, 5C
**note: these are not very sweet, so add some Splenda (about a cup) or other
sweetener to your taste if you want them sweet. P= protein; C=carb. Melt
butter and cream cheese. Mix in the protein powder. This will be very stiff.
Stir in the walnuts. Press in bread pan, refrigerate, cut into 8 servings,
wrap individually and store in refrig. (**helps to spray hands with Pam and
I also spray the pan.)
I use a 7 cup shallow container instead of the bread pan, spray with pam,
chill, cut into bars about 1 1/4" wide by 2 1/2 to 3" long and approx. 1/2"
thick. I get more than 8 and have not figured the carb count for each bar.
They are plenty big and very filling. I also sometimes use 2 oz of
sunflower seeds (6 carbs) or chopped pecans (my personal favorite) instead
of the walnuts. I spray my container and hands with Pam to prevent possible
sticking. I chill the whole recipe, cut into bars, place on a tray and quick
feeze, then put the bars into individual zip lock bags and store in the
freezer.
**Note: Since they contain no artificial preservatives, they will not store
well at room temperature for more than a day or two. The bars thaw very fast
when I'm ready to eat and actually are good partly frozen too. I have
experimented with plain Designer Protein Powder and added Maple flavoring
and walnuts and they were very good. Carb count for the original recipe of 8
bars: total Protein 140.5, Protein per bar 17.5, Total carbs 19.5, carbs per
bar (at 8 bars) 2.43.
**Note: I have also used plain whey protein, and added some DaVinci syrup
for flavor. This reduces the total carb count. If you like soy protein
isolate, you could try that too. I don't like the taste of soy that well.
Delphene's Protein Bar Recipe
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.
Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
Let me know what you think of them. I just got a cookie sheet that has a really great coating on it and I don't even have to line with wax paper or spray it and the bars don't stick at all!
Shake
4 tbs of peanut butter
2 cups of yogurt
2 cups of milk
honey
or
3 cups of 2% milk (or even whole), 2 tablespoons olive oil, and then mix in chocolate syrup
or
mix dry oats with protein powder for MRP
or
16oz. 2% milk
2 tbsp canola oil
3 tbsp peanut butter
1 banana
1 serving whey protein (example Optimum Nutrition's 100% Whey)
Approx. Total: 820 cal.
95g carbs (40g sugars)
48g fat (but only 10g sat fat. plus lots of Omega3)
53g protein
or
1 tbsp. Peanut butter
1 banana
2 c. chocalate milk
1 c. Chocacate ice cream
1 serving of choclate whey (or any other flavour) for protein
1/2 tsp. Canola oil
This blen gives you EXACTLEY
1000 cal.
40g of good fat (well most of it)
130g of carbs
45g. of protein
or
1-1/2 cup of milk
2-3 table spoons of peanut butter (all natural)
1 banana
1 cup of vanilla yogurt
2 scoops of vanilla protein
Some ice
or
mix in some pistachos or almonds with your shake.
