Nutrition
Protein Pancake
Ingredients:
3 large egg whites, lightly beaten
1 tsp vanilla extract
Splenda
1/4 cup unsweetened applesauce
1/4 cup oat bran
1 tbsp milled flax
1 tsp cinnamon
1 scoop vanilla whey protein
Instructions:
Combine all wet ingredients and add Splenda to taste. Add all remaining ingredients and mix. Cook in a non-stick pan over medium heat. Flip when bubbles have formed. Top with berries or sugar free preserves.
288k cal
42g protein
23g carbs
6g fiber
5g fat
Summer Shrimp Salad with Cilantro Dressing:
Ingredients:
1/2 cup vegetable broth
1-1/2 tsp cornstarch
3 tbsp fresh lime juice
2 tsp extra virgin olive oil
1/4 tsp sugar (or other sweetener)
1/2 tsp salt
1/4 tsp ground cumin
1/2 tsp black pepper
Salad:
1 lb medium shrimp, cooked and peeled
1-1/2 cups julienne-cut yellow squash
1-1/2 cups julienne-cut zucchini
1-1/2 cups cherry tomatoes, halved
1 cup fresh corn kernels (about 2 ears)
2 tbsp minced fresh cilantro
Instructions:
1. To prepare dressing, combine broth and cornstarch in a small saucepan, stirring with a whisk; bring to a boil. Cook 1 minute, stirring constantly. Remove from heat; stir in juice and next 5 ingredients. Cool.
2. To prepare salad, combine shrimp and remaining ingredients in a large bowl. Add dressing mixture to shrimp mixture, tossing well.
Yields 4 - 1-3/4 cup servings
198k cal
20g protein
21g carbs
4g fiber
5g fat
Cooking Light 2004
Cherry Pecan Chicken Salad
This can be made with red grapes when cherries are not in season.
Ingredients:
Salad:
3 cups chopped cooked boneless, skinless chicken breast (about 3 breasts)
2 cups pitted sweet cherries (about 3/4 lb)
1 cup chopped peeled English cucumber
1/2 cup frozen green peas, thawed (frozen green soybeans are also good)
1/4 cup chopped celery
1/4 cup chopped red onion
1/4 cup chopped carrot
3 tbsp chopped pecans, toasted
2 tbsp sliced green onions
2 tsp chopped fresh of 1/2 tsp dried tarragon
Dressing:
1/2 lb soft silken tofu
1/4 cup red wine vinegar
1 tbsp fresh thyme leaves
1/2 tsp salt
1/4 tsp ground black pepper
1/8 tsp ground red pepper
Instructions:
1. To prepare salad, combine first 10 ingredients in a large bowl.
2. To prepare dressing, combine tofu and remaining 5 ingredients in a blender, and process until smooth. Pour over chicken mixture; toss gently to coat. Cover and chill 1 hour.
Yields 4 - 1-1/2 cup servings
277k cal
26g protein
25g carbs
3g fiber
9g fat
Cooking Light 2004
Food Log
Click here to download a Food Log to make your life easier.
(This is an Microsoft Excel spreadsheet. You can right-click on the link and select Save Target As... or just click to view the document.)
Check out www.caloriecount.about.com.....great resource for online food journals and activity logs. See how many calories you consume and burn off each day!
Check out this website to see why you should not drink diet soda!
Top 5 Ways to Not Gain 5lbs
- Weigh yourself weekly
- Do Cardio before or after Cheat meals for extra
- 5 meals that are small portions (One plate)
- Stay consistent with workout routine
- Try new recipes for desserts that may be healthier choices
Recipes:
|
|
