Protein Pancakes!!!

This is a delicious recipe filled with protein and carbs great for morning meal as well as a post morning workout meal. its simple and takes about 5 to 10 min to prepare.

Ingredients:

Half cup fine oats(grind normal oats till its fine like flour)
1 Scoop ON 100% gold standard whey(vanilla or choc)
1 Whole egg
1 Egg white
1 Teaspoon baking powder
Half Teaspoon cinnamon
Half cup skim milk

Preparation:

Mix all the ingredients together till you get a smooth batter. Pour it in a pan to the size that yo want.
This mixture normally makes 4 Palm size pancakes. It divine and has become my everyday post workout meal. Have it with a cup full of strawberries,and feel the goodness.

I hope you enjoy.

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Tuna, Avocado and Tomato Recipe!!!

This tuna, avocado and tomato recipe is very high in protein and low in carbs, ideal for weight loss.

What You Need

150g (5oz) fresh tuna steak

2 tbsp extra virgin olive oil

8 asparagus tips

2 large tomatoes (about 250g / 9oz)

150g pre-cooked cannellini or lima beans, (rinsed and drained)

1 medium mild onion (thinly sliced)

1 small avocado (about 150g / 5oz)

1 tbsp lemon juice

1 tbsp chopped fresh oregano

1 tsp sea salt

black pepper

Cooking Instructions

Brush the tuna steak with a little of the olive oil and grill or dry - fry for about 3 mins on each side, until the outside is golden but the inside is still pink. Meanwhile, steam or microwave the asparagus tips until just tender. Halve the tomatoes and squeeze out the pips then chop roughly. Arrange the beans on a serving plates with the tomato, asparagus, and onion. Peel and slice the avocado add to the plates.Mix together the oil, lemon juice, most of the oregano and seasoning. Poor most of it over the salad, slice tuna and add. Drizzle over remaining dressing. Garnish with rest of oregano.

Serving Suggestions

Serve this recipe as mentioned above. If you would like to add some carbs, you can add potatoes or a bed of brown rice.

Nutritional Info

Calories: 409

Protein: High

Carbohydrates: Low

Fat: 23g (Sat fat. 4.4g)

Fiber: 10g

Enjoy

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Peanut Butter Cookies!!!

A sweet, healthy and guilt-free cookie recipe.

What You Need

2½ cups oat flour

70 grams of protein powder

½ tsp. salt

½ tsp baking soda

½ cup applesauce

1½ cup peanut butter

½ cup honey

2 egg whites

Cooking Instructions

They can be eaten without guilt, and are also a great choice when bulking or muscle building.
Mix flour, protein powder, salt, baking soda and set aside. Mix applesauce and peanut butter. Add honey. Mix well and add egg whites, then beat well. Stir flour mixture into peanut butter mixture. Drop dough from tsp. onto greased baking sheet. Flatten. Bake at 180(moderate oven) for 10 to 15 minutes until lightly browned. Makes 36 cookies.

Serving Suggestions

Makes 36 cookies. One cookie equals one serving.

Nutritional Info

96.73 calories

4.96 grams of sugar

4.99 grams of fat

4.17 grams of protein

10.09 grams of carbs

 

Enjoy

 

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Lentil Beans (Indian style) - aka Dhal Soup

This vegetarian style recipe might sound complicated, but if you have all the ingredients, it's fairly simple to make. Its a great meal to have at night and is definitely satisfying.

What You Need

2 tablespoons butter

2 garlic cloves, crushed

1 onion, chopped

1/2 teaspoon turmeric

1 teaspoon garam masala

1/4 teaspoon chili powder

1 teaspoon ground cumin

2 1/4 pounds canned, chopped tomatoes, drained

1 cup red lentils

2 teaspoons lemon juice

2 1/2 cups vegetable stock

1/4 cups coconut milk

Salt and pepper to taste

Cooking Instructions

Instructions to cook:
1) Melt the butter in a saucepan and put the garlic and onion in for 2 minutes while stirring, then add the spices.
2) Put in tomatoes, red lentils, lemon juice, vegetable stock, coconut milk, and bring to a boil.
3) Reduce the heat and simmer for 25-30 min. until the lentils are cooked.
4) Ready to eat! (you can add the cilantro and lemon now to add more flavor)
It may sound complicated but it's actually pretty simple. You don't need ALL the ingredients for it to still be good and it tastes delicious. Add more coconut milk if it's too spicy.

Serving Suggestions

Serves 4, or makes 4 meals.

Nutritional Info

352 calories

12 grams of fat

49 grams of carbs

17 grams of protein

Enjoy

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Awesome Healthy Breakfast Recipe!!!

Start your day off with delicious cheesy scrambled eggs! This recipe is quick, tastes great and is simple to prepare.

What You Need

5 large egg whites

2 whole eggs

4 large tablespoons of cottage cheese

150 grams of cucumber (diced)

30 grams of shredded low fat mozzarella cheese

15 grams of black olives (optional)

30 grams of chopped mushrooms

1/2 white onion, chopped fine

1/2 a teaspoon of black pepper

Cooking Instructions

Whisk up the whole eggs and egg whites in a large mixing bowl. In a small frying pan cook the mushrooms and onion until soft. Remove the onions and mushrooms and add them to the egg mix. Clean out the pan you just used.
Add all the other ingredients accept the shredded cheese. Mix the ingredients then add to a moderately heated frying pan with a tablespoon of olive oil. Stir the mixture gently to scramble the eggs. Cook the mixture until the eggs are cooked to your liking.
Serve on a large plate. Sprinkle shredded cheese over the top. To add extra carbs serve of two pieces of brown or whole grain toast.

Nutritional Info

Total calories: 370

Protein: 45 grams

Carbohydrates: 20 grams (60 with toast)

Fat: 19 grams

 

It is absolutely delicious and a massive change from the usual boring scrambled eggs...Add some jalapenos on top to spice it up.

 

Enjoy

 

Supreme Supplements  

Protein Cookies!!!

 

 
 
This is a perfect high-protein snack food or for before/after a workout. Wash down with some yogurt or protein shake and you are easily getting 40+ g protein.

Ingredients

• 6 egg whites
• 1 3/4 cups Oatmeal
• 2 tsp Canderal
• 1 tsp vanilla extract
• 1/2 cup un-sweetened apple sauce
• 4 scoops whey powder (can use any flavor)
• 1 tsp virgin olive oil
• 1/2 cup raisins

Steps

• 1 Preheat oven to 180deg.
• 2 Mix all the ingredients together.
• 3 Bake for 20 minutes.

This is an awesome snack to have around the house because it will kill all cravings for junk. Its a great low-fat , low carb in between protein snack.

Enjoy!!!
Supreme Supplements

Are you tired of plain old boring protein shakes or are you just revolted by them on the whole.... Well fear no more because here are a few fun and tasty ways to make a protein shake taste so good that you would want to be sipping it on a beach in Cancun.

Protein Shake Recipes

Berry Good Shake
Ingredients:

• Mix 2 scoops of Raspberry Yogurt and protein powder
• 4 strawberries
• 15 blueberries
• 450ml of nonfat milk
• 1.2 cup of ice cubes.

It is so good that you should serve it with a little umbrella in it!

Strawberry Nut Shake
Ingredients:

• Mix 2 Scoops of Vanilla protein with
• 1 cup of fat-free strawberry yogurt
• 6 shredded macadamia nuts.

Plum Ice Shake
Ingredients:

• Mix 2 scoops of Vanilla ON 100% Whey or other protein with
• 1 ripe plum (pitted) juice of 1 lemon
• 450ml of ice water
• 1.2 cup of ice cubes.

Wild Berry Boost
Ingredients:

• 2 scoops vanilla flavor whey protein powder
• 8 raspberries
• 4 strawberries
• 15 blueberries
• 450ml nonfat milk
• 1/2 cup ice cubes

Peanut Brittle Protein Shake
This is a delicious favourite I discovered quite by accident as I sat staring at my "boring" vanilla protein powder and wanting something sweet. This mimics peanut brittle only in taste. It won't send your blood sugar soaring and it's a fun way to get in some healthy unsaturated fat.
Ingredients:

• 2 scoops vanilla protein
• 1 tbsp sugar-free instant butterscotch pudding mix, dry
• 1 tbsp natural peanut butter, chunky
• 250ml. cold water or lowfat milk.
• 3-6 ice cubes

Directions:
Add all ingredients to blender, blend, and serve. I like to add the peanut butter in last so it stays a little chunky, just like the peanut brittle it is replacing.
Nutritional Information for added ingredients (excludes milk & protein powder):
Per Serving:
Calories - 108
Carbs - 6 g
Protein - 4g
Fat - 8 g
Fiber - 1g

Well i really hope that you enjoy the wonderful taste of your new protein shakes..... I know I do. Stay tuned to Tasty Tuesdays as i will be continuously updating with delicious recipes.

Remember..... Healthy can be Tasty!!! 

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