Fruity Protein Pudding

This easy to prepare recipe makes a great snack.
 

What you need:

• 1 packet sugar free Jell-O (pick any flavor)
• 1 cup 0 fat free cottage cheese
• 2 tbsp. ground flax seeds

What you do:

1. Blend the ingredients together.
2. Refrigerate for 30 minutes and enjoy.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 240
• Fat: 5
• Carbs: 16
• Protein: 33
• Fiber: 4

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Sexy Flan

Jell-O is one of the most filling and satisfying, craving fighting foods known in the bodybuilding world. However, instead of buying the regular artificially sweetened Jell-O in the store, why not make it at home with just 3 ingredients and pack it with protein? You will love the taste and it will be a great low calorie snack or a post workout meal!
 

What you need:
½ envelope gelatin
1 cup unsweetened almond milk
1 scoop of whey protein isolate powder
stevia (optional)
 

What you do:
1. In a large bowl combine protein powder and gelatin.
2. Add warm almond milk.
3. Whisk.
4. Pour the mixture in 2 dishes of equal size and refrigerate overnight.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 165
• Fat: 3
• Carbs: 2
• Protein: 36
• Fiber: 1

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Blueberry Ice Cream

Cottage cheese is a great source of slow digestive protein casein and can be used in many recipes. This delicious blueberry ice cream is packed with casein from cottage cheese and antioxidants from blueberries.
 

What you need:

• 1 cup fat free cottage cheese
• 1/3 cup frozen blueberries
• Stevia (to taste)
• 1 tsp. natural vanilla extract
• ¼ cup of unsweetened almond milk

What you do:

1. Blend all the ingredients to form a paste.
2. Put it in a bowl and enjoy

You can also make a smoothie out of the same ingredients. Simply, add 1 extra cup of unsweetened almond milk.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 234
• Fat: 1 
• Carbs: 22
• Protein: 32
• Fiber: 1

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High Protein Cheesecake

Surprisingly this very healthy, low carb option tastes very much like the real cheesecake.
 

What you need:

• ¾ cup nonfat cottage cheese
• 2/3 cup nonfat plain yogurt
• 1 tbsp. oat flour
• 5 packets stevia
• ¼ tsp. salt
• 4 egg whites
• Juice from ½ a lemon
• ½ cup blueberries
• 1oz chopped pecans (optional)

What you do:

1. Preheat oven to 350º F.
2. Blend cottage cheese, yogurt, oat flour, stevia, salt and lemon juice in a blender until smooth and creamy.
3. Add egg whites to the mixture and pulse a few times.
4. Remove blender from the base and add the berries and stir in the mixture with a spoon (do not blend the berries).
5. Spray the bottom of your pan (or use muffin tin) with some cooking spray and line with chopped pecans for crust.
6. Pour the batter mixture in.
7. Bake for approximately 30 minutes checking frequently to make sure the cheesecake does not brown or dry out.
8. Chill the cake in the fridge for a few hours.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 146
• Fat: 5
• Carbs: 12
• Protein: 17
• Fiber: 2

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Protein Fudge Balls

These are great, but be careful do not overindulge. Not recommended 6 weeks out from your show unless on your cheat day.
 

What you do:

• 3 scoops of chocolate whey protein powder
• 1 cup almond meal
• 50g desiccated coconut plus 10g extra for coating
• 1 tsp. peanut butter
• 50g unsweetened cocoa
• 4 packets Stevia
• Cold water

What you do:

1. Combine all ingredients except water and additional coconut for coating.
2. Knead together into a paste, gradually adding water until it is dough-like.
3. Mold into 21 small balls and cover in additional coconut.

Makes 21 fudge balls.  


Nutrient breakdown per serving (3 fudge balls):

• Calories: 230
• Fat: 15g
• Carbs: 9g
• Protein: 17g

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Zucchini Chips with Cajun Dip

These are a great late night snack. Casein in a slow digesting protein found in cottage cheese will keep you full late at night.
 

What you need:

For the Chips

• 2 large zucchini
• 1 tbsp. olive oil
• ¼ tsp. salt
• ½ garlic powder
• ½ tsp. chili powder

For the dip

• 1 cup low fat cottage cheese
• 1.5 tbsp. Cajun Seasoning

What you do:

1. Preheat oven at 400ºF.
2. In the meantime, slice zucchini approximately 1/8 of an inch thick.
3. Place in a large bowl and toss with olive oil, salt, garlic powder, and chili powder.
4. Spray a large baking sheet (you may need two) with nonstick cooking spray like PAM, and arrange zucchini slices in a single layer.
5. Bake for 25mins turning often.
6. Reduce temperature to 300ºF and bake until crisp (another 10-15mins).
7. While the zucchini is baking make the dip by mixing Cajun Seasoning with cottage cheese and place in fridge until ready to use.
8. Once the zucchini is baked, remove from oven and place on paper towels and let it cool.

Makes 3 servings of dip and zucchini chips.  


Nutrient breakdown per serving:

• Calories: 65
• Fat: 2
• Carbs: 5
• Protein: 8
• Fiber: 1

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Veggie and Egg Muffins

These are simple and very convenient to take with you on the go as a snack.
 

What you need:

• 1 lbs. mushrooms (thinly sliced)
• 3 cups steamed broccoli (cut into small pieces)
• 150 g Allégro Cheese (4% - any flavor – grated)
• 4 green onions (chopped)
• 1 tsp. Italian Seasoning
• 1 tsp. garlic powder
• Salt & pepper to taste
• 1.5 tsp. olive oil
• 6 whole eggs
• 6 egg whites
• Muffin tray

What you do:

1. Preheat over at 350ºF.
2. In the meantime spray a large pan with non-stick spray, and sauté mushrooms and onions on high heat until browned.
3. While the mushrooms are cooking, place steamed broccoli in large bowl, add olive oil, Italian seasoning and garlic powder and mash with a fork until chunky.
4. Once the mushrooms are done, add them to the broccoli, mix and set aside to cool.
5. Once room temperature add the grated cheese salt and pepper.
6. Spray muffin tray with non-stick cooking spray and add the broccoli, mushroom, cheese mixture ¾ full (should have enough for 6 muffins).
7. Now beat eggs and egg whites in a bowl until fluffy, add salt and pepper.
8. Pour egg mixture over the vegetables in the muffin tin.
9. Bake 10-15 minutes (until eggs set on top).
10. Enjoy! (these can be refrigerated or frozen for later use)

Makes 6 servings.  


Nutrient breakdown per serving:

• Calories: 187
• Fat: 7
• Carbs: 10
• Protein: 23
• Fiber: 2

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Cinnamon Oatmeal High Protein Frozen Pudding

One of my favorite post workout meals...easy and very tasty.
 

What you need:

• ½ cup oatmeal
• 1 scoop of favorite Whey Protein Powder (Vanilla or Chocolate flavor)
• 3 packets of Stevia
• Cinnamon

What you do:

1. Mix all of the ingredients into a bowl.
2. Add water.
3. Place in the freezer to cool for 30 to 60 min.
4. Enjoy your high protein frozen pudding.

Makes 1 serving.


Nutrient breakdown per serving:

• Calories: 305
• Fat: 4
• Carbs: 33
• Protein: 34
• Fiber: 5

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"Building Blocs" Blueberry Cookies

Didn't you know that cookies can be a great dieting food? If you don't believe us, here is a recipe for a low carb, high fiber and high protein cookies that make a great breakfast or a snack!
 

What you need:

• 8 egg whites
• 1 cup blueberries
• 1 cup oat flour (simply blend the oats in a blender)
• 2 scoops of whey isolate protein powder (vanilla works best)
• ¼ tsp. baking powder

What you do:

1. Combine all the ingredients, except blueberries, in a bowl and mix well.
2. Add the blueberries and mix them with the rest of the ingredients.
3. Spoon the dough and put it on a baking dish (should make 20 cookies).
4. Bake on 375 F for 12 minutes or until crispy.

Makes 20 cookies.  


Nutrient breakdown per serving:

• Calories: 41
• Fat: 0
• Carbs: 4
• Protein: 5
• Fiber: 1

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"Get Jacked" Frozen Yogurt

It is best to have this delicious snack before bed, as the casein in Greek yogurt will feed your muscles throughout the night.

What you need:

• ¾ cup of Greek yogurt
• 1 tbsp. crushed flax seeds
• 1 scoop whey protein isolate (any flavor)
• Stevia (optional)
• Carb and fat free pudding powder

What you do:

1. Mix all the ingredients together.
2. Put in the freezer for 2-3 hours.
3. Take out and enjoy!

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 123
• Fat: 2
• Carbs: 5
• Protein: 24
• Fiber: 2

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Protein Cinnamon Cake with Cocoa Syrup

This recipe has at least three prominent advantages:

a. It satisfies cravings;
b. It is easy to carry around and eat while you are outside; and
c. It is very easy to make!
 

What you need:

• 5 scoops of protein powder
• 8 egg whites
• 1-2 tbsp. of cinnamon
• ¼ tsp. of baking powder
• 1 tsp. vanilla extract
• Stevia to taste
• 100ml of water
• 1 tbsp. cocoa powder

What you do:

Cake:

1. Mix the dry ingredients in a blender.
2. Add the egg whites to the mix.
3. Slowly add water. You are looking for a smooth consistency, the mixture should not be runny.
4. Pour the mixture into a microwave friendly dish and cover.
5. Microwave for 4 minutes.
6. Cool the cake for 10-15 minutes.

Syrup:

1. Mix stevia, cocoa powder and 1 tsp. of cinnamon
2. Add a few drops of water. Very little, so the consistency is not runny.
3. Pour it on top of the cake
4. Serve and Enjoy!

Makes 5 servings.  


Nutrient breakdown per serving:

• Calories: 145
• Fat: 0
• Carbs: 2
• Protein: 33
• Fiber: 0

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Homemade Protein Bars

These protein bars are excellent food for post workout, as they are full of carbs, low in fat and high in protein. This makes it a great post workout snack!
 

What you need:

• 2 ½ c. (200 g) oats
• 2 scoop (30 g) whey protein isolate (use chocolate flavor)
• 6 egg whites
• 2 medium bananas (300 g), mashed
• 1 tbsp. Honey
• ½ cup almond milk
• 1 tsp. Cinnamon

What you do:

1. Preheat the oven to 355.
2. Mix together the oats, whey and cinnamon.
3. Add egg whites, mashed bananas and honey.
4. Add lactose free skim milk slowly while mixing.
5. Spoon the mixture into a lined cake tin sprayed with Pam and level with a knife.
6. Place in oven and bake for 15 minutes.
7. Remove from oven and allow to cool for 5 minutes.
8. Cut into 4 bars.

Makes 4 bars.


Nutrient breakdown for 1 bar:

• Calories: 329
• Fat: 4g
• Carbs: 54g
• Protein: 28g
• Fiber: 5g

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Gluten, Carb and Dairy Free Bread

Oh yes, we have a recipe for gluten/dairy/carb/guilt-free bread too!

What you need:

• 300g almond meal
• 4 tbsp. olive oil
• 1 tsp. baking powder
• 6 egg whites
• stevia to taste
• 2 tsp. of cinnamon

What you do:

1. Mix all the ingredients together to make a dough.
2. Form into a loaf shape into your baking tin.
3. Bake for around 30min on 200 degrees Celsius.
4. Let the loaf cool for 20 minutes and remove from tin.
5. Enjoy!

Makes 10 servings.  


Nutrient Breakdown Per serving:

• Calories: 236
• Fat: 21
• Carbs: 7
• Protein: 9
• Fiber: 3

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Protein Cupcakes

Killing two birds with one stone is the way to go. This amazing recipe will not only satisfy your cravings for sweets, but also will help you to pack on muscle. Busy professionals will also benefit from it, as they won't be frowned upon while munching on a few of these babies during a meeting (as opposed to choking down chicken breast with broccoli in front of your colleagues).

What you need:

• 8 egg whites
• 1 scoop of protein powder (banana flavor is the best)
• 1tbsp of cocoa powder
• 1tsp cinnamon
• ¼ cup oat bran
• 3-4 packets of stevia

What you do:

1. Preheat the oven to 350
2. Mix the egg whites, protein powder, cinnamon, stevia and the cocoa powder together in a blender.
3. Pour the mixture in a cupcake dish, filling ¾ of each socket.
4. Bake for 30 minutes. The cupcakes should be very fluffy and puff out of their sockets.
5. Take out of the oven and cool for 10 minutes
6. Enjoy!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 161
• Fat: 2
• Carbs: 11
• Protein: 31
• Fiber: 3

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Homemade Gluten/Dairy Free, Healthy Protein Bars (LOWER FAT VERSION)

What you need:

• 6 tbsp. cups unsweetened shredded coconut
• 6 tbsp. ¼ cup almond flour (buy at a health food store or make your own by blending almonds)
• 3 tbsp. ½ cup ground flax seeds
• ¼ cup natural sweetener like Stevia – you can use flavoured liquid vanilla too
• 4 tbsp. unsweetened cocoa powder
• 8 scoops chocolate whey protein powder
• ½ cup 100% Pure Pumpkin (canned)
• ½ cup Unsweetened almond milk

What you do:

1. Mix all dry ingredients together. Add almond butter and mix till everything sticks together. Finally add a bit of almond milk slowly until you get a good sticky mix (not too gooey) just enough so you can form into a big flat pancake shape that won't fall apart.
2. 2. Spray some non-stick oil spray into a square or rectangular pan, and sprinkle shredded coconut at the bottom.
3. Spread the mix into the pan.
4. Finally sprinkle with some more shredded coconut on top as well so that it’s not too sticky later.
5. Refrigerate for a few hours, and when the mixture is nice and firm, cut into squares.

Makes 8 bars.


Nutrient breakdown per serving:

• Calories: 245
• Fat: 9g
• Carbs: 9g
• Protein: 31g
• Fiber: 6g

 Get Macro Patterning Nutrition for more healthier recipes.

Homemade Gluten Free, Healthy Protein Bars

These protein bars make a great and nutritious snack.
 

What you need:

• 6 tbsp. unsweetened shredded coconut
• 6 tbsp.¼ cup almond flour (buy at a health food store or make your own by blending almonds)
• 3 tbsp.½ cup ground flax seeds
• 1/3 tbsp.cup chopped walnuts
• ¼ cup natural sweetener like Stevia
• 8 scoops chocolate whey protein powder
• 4 large table spoons of natural almond butter
• ½ cup unsweetened almond milk

What you do:

1. Mix all dry ingredients together. Add almond butter and mix until everything sticks together. Finally, add a bit of almond milk slowly until you get a good sticky mix (not too gooey) just enough so you can form it into a big flat pancake shape that wont fall apart.
2. Spray some non stick oil spray into a square or rectangular pan, and sprinkle shredded coconut at the bottom.
3. Spread the mix onto the pan, you may have to use your hands.
4. Finally, sprinkle with some more shredded coconut on top as well so that it’s not too sticky later.
5. Refrigerate for a few hours, and when the mixture is nice and firm, cut into squares.

Makes 8 bars.  


Nutrient breakdown per serving:

• Calories: 313
• Fat: 16g
• Carbs: 9g
• Protein: 33g
• Fiber: 6g

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Apple Cinnamon Protein Muffins

Who says muffins can’t be healthy? These muffins taste delicious and will provide ample protein.
 

What you need:

• 2 cups Oats
• ½ cup of Oat Bran
• 12 Egg whites
• 1 scoop of Vanilla Protein Powder
• ½ tsp. of Baking Soda
• 5 packets stevia
• 2 diced Apples - per bowl, grams
• 4 Tbsp. of Unsweetened Apple Sauce
• 1 tsp. of Cinnamon
• 1 tsp. of Vanilla Extract

What you do:

1. Preheat the oven for 350 degrees.
2. In a blender, blend all the ingredients (except for the diced apple), until mixture is thick.
3. Add the diced apple and stir (with a spoon or a spatula).
4. Poor the mix in a muffin cooking pan, and bake at 350 for approximately 30 minutes.

Makes 6 large muffins.  


Nutrient breakdown per serving:

• Calories: 203
• Fat: 2
• Carbs: 32
• Protein: 18
• Fiber: 5

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Fresh Chicken Salad

Easy to put together, this delicious salad has a great taste and is very nutritious.
 

What you need:

• 450g of refrigerated grilled turkey, cubed
• 3 c baby spinach
• 2 c lettuce
• 2 c fresh arugula
• 1 medium tomato, chopped
• 1 c green onion, chopped
• 4 tbsp. balsamic vinegar

What you do:

1. Toss all the ingredients into a large bowl and mix them all together.
2. Add salt and pepper to taste (optional).

Makes 3 servings.  


Nutrient breakdown per serving:

• Calories: 218
• Fat: 5
• Carbs: 6
• Protein: 33
• Sugar: 7
• Fiber: 2

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Fresh Quinoa Salad

Quinoa is an amazingly delicious side dish and is one of the few grains that contain complete protein. This salad can be eaten with any of your preferred lean meat or fish.
 

What you need:

• 1 cup quinoa
• 2 cup of water
• 1 clove of garlic, minced
• 1 medium bay leaf
• Salt and pepper (to taste)
• 1 tbsp. extra virgin olive oil
• 2 tbsp. freshly squeezed lemon juice
• 1 cup cucumber, diced
• ½ cup green onion

What you do:

1. Rinse quinoa in cold water for 4-5 minutes
2. Put water, garlic, bay leaf, salt and pepper in a sauce pan and bring to a boil.
3. Stir in quinoa and reduce heat to medium. Cook for about 15 minutes. Remove quinoa from heat and cool it for 15 minutes.
4. Add olive oil, lemon juice, cucumber and onion and stir well.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 282
• Fat: 8
• Carbs: 43
• Protein: 10
• Fiber: 5

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Cucumber Radish Dill Salad

Cucumbers and radishes are carb-free vegetables with very few calories. If you are hungry or just want to munch on something these are a great go-to snack or addition to any protein meal. (Serves1)
 

What you need:

• 1 medium cucumber
• ¼ tsp. salt
• 2 large spring onions (scallions) with green stems, finely sliced
• 4 medium red radishes, thinly sliced
• ½ cup fat free Greek yogurt
• 2 tbsp. white wine vinegar
• 1 tbsp. finely chopped fresh dill or 1 tsp. dried dill
• 1 packet stevia
• 1 tsp. Dijon mustard
• ¼ tsp. freshly ground black pepper

What you do:

1. Slice cucumber in half and scoop out the seeds with a spoon.
2. Place in a bowl and sprinkle with salt and let stand 30 minutes (salting cucumbers removes some of the liquid so that the flavour of a dressing is not heavily diluted).
3. Drain and pat dry.
4. Chop cucumber, spring onions and radishes and combine in a large bowl.
5. Make dressing by combing and whisking together, vinegar, dill, stevia, mustard and pepper until combined.
6. Spoon dressing over cucumber mixture and toss to coat.
7. Cover and refrigerate one hour.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 118
• Fat: 0
• Carbs: 21
• Protein: 21
• Fiber: 3

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Mexican Rissoles on a Layer of Salsa

This hot dish is best to eat in the evening. A perfect day to wrap up your day with some spicy goodness!
 

What you need:

For Salsa:

• Finely chopped:
• 1 medium tomato
• ¼ of large cucumber
• ¼ red onion
• half avocado
• juice from ½ a lime
• chili powder to taste
• Iceberg lettuce

For Rissoles:

• 500g of ground beef
• 1 chopped medium onion
• 2 cloves of garlic minced
• ¼ cup of almond meal
• chili to taste

What you do:

1. Dice all salsa ingredients, mix in a bowl and refrigerate.
2. Sautee onion and let it cool.
3. Mix in a bowl beef, almond meal and chili.
4. Once your onion has cooled down add it to the mix and mix everything together.
5. Roll the mixture into 10 balls and cook on a low heat in the pan sprayed with Pam.
6. Put a layer of Salsa on a lettuce leaf.
7. Add 3 rissoles and enjoy!

Makes 5 serving.

Nutrient breakdown per serving:

• Calories: 423
• Carbs: 8
• Protein: 36
• Fat: 25
• Fiber: 3

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Turkey Breast Fast Wraps

Did you know that fast food can also be healthy? Try this tasty, lightning fast recipe and see for yourself!
 

What you need:

• 50g thinly sliced smoked turkey breast.
• 30g Allegro cheese, shredded
• Iceberg Lettuce Leaves
• Broccoli sprouts
• ½ thinly sliced avocado
• Cayenne pepper

What you do:

1. Put all the ingredients into the lettuce wraps and add Cayenne pepper at the very end.
2. Enjoy!

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 370
• Carbs: 18
• Protein: 26
• Fat: 24

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Grilled Chicken Breast with Veggie Salsa

Easy to make, loaded with vitamins and minerals, and very modest on carbs. This delicious dish is any dieter's heaven!
 

What you need:

• 2 4oz Chicken Breasts
• 2 cups Cherry tomatoes
• 2 cups Zucchini
• 1 cup Broccoli
• 2 tbsp. Coriander
• 2 c. Celery
• 1 clove Garlic, minced
• 1 cup Onion
• 2 cups Mushrooms
• 1 tsp. Ginger
• 1 tsp. Chili
• Lime Juice, to taste

What you do:

1. Grill Chicken breast until cooked through
2. Using a non stick pan add garlic, onion, chili, lime juice, ginger, mushrooms, zucchini, and cherry tomatoes.
3. Once they have cooked add the broccoli and celery and cook for additional 3-5 minutes, leaving the greens a little bit crunchy.
4. Add the coriander and more lime juice as required.

Tip: Use a larger quantity of vegetables, if you want to save some of the delicious salsa for later!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 250
• Carbs: 37
• Protein: 33
• Fat: 2
• Fiber: 8

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Grilled Tomato Shrimp

Shrimp is a very lean protein that can be cooked in any way you want and is always delicious. It is especially amazing when it is grilled with tomatoes and basil.
 

What you need:

• 2 cloves garlic, minced
• 4 tbsp. olive oil
• 1 medium tomato, cubed
• 1 tbsp. red wine vinegar
• 2 tbsp. fresh basil, chopped
• Salt and pepper (to taste)
• 1lb of fresh peeled shrimp

What you do:

1. Combine garlic, olive oil, tomato, vinegar, basil, salt and pepper in a blender.
2. Pour the mixture into a bowl and add the shrimp.
3. Put the bowl in the refrigerator for an hour.
4. Preheat the grill on medium heat.
5. Place the shrimp on skewers.
6. Spray Pam on the grill and grill the shrimp for 2 minutes on each side.

Enjoy this delicious dish with the side dish of your choice.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 327
• Fat: 20
• Carbs: 2
• Protein: 32
• Fiber: 0

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Mustard and Dill Broiled Salmon

Gosh do we love this fish! It is delicious, healthy and filling. Perfect food for dinner and with this recipe you will never get tired of eating it!
 

What you need:

• 5 tbsp. zero fat plain Greek yogurt
• 2 tbsp. Dijon mustard
• 2 tbsp. fresh dill, chopped
• 4 cloves fresh garlic, minced
• 4 tbsp. freshly squeezed lemon juice
• ½ tsp. chili powder
• 4 150g salmon fillets

What you do:

1. Preheat broiler.
2. In a small bowl, mix Greek yogurt, mustard, dill, garlic, lemon juice and chili powder.
3. Place the salmon on the broiler pan sprayed with Pam.
4. Pour the sauce over the salmon and place it 3 inches below the broiler's heat source.
5. Broil for 5-6 minutes.
6. Reduce the heat to 425 degrees Celsius, turn off the broiler and bake the salmon for 6-7 minutes more.
7. Remove from the oven and serve.

Makes 3 servings.  


Nutrient breakdown per serving:

• Calories: 330
• Fat: 20
• Carbs: 3
• Protein: 35
• Fiber: 0

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Grilled Balsamic Basa

Basa is rich in omega 3s, but has less calories than salmon. It is great to include it in an evening meal that contains no carbs. This recipe is loaded with a good, bioavailable protein and some healthy fats.
 

What you need:

• 4 100g basa fillets
• 1 tbsp. fresh rosemary, chopped
• Salt and pepper (to taste)
• ½ c balsamic vinegar
• 1 tbsp. extra virgin olive oil
• 4 tbsp. lemon juice, freshly squeezed
• 4 c baby spinach

What you do:

1. In a bowl, combine the vinegar, lemon juice and olive oil.
2. Pour the marinade over the salmon and refrigerate for 1.5 hours.
3. Remove from the fridge and sprinkle spices and rosemary over the fish.
4. Grill for about 5 minutes on each side, until the fillets start to flake.
5. Serve over baby spinach.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 282
• Fat: 18
• Carbs: 2
• Protein: 32
• Fiber: 2

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Shrimp Stuffed Tomato

Tomatoes are great for stuffing, as they are firm and add flavor to any dish. This time we decided to stuff it with some shrimp and were not disappointed with its amazing taste.
 

What you need:

• 300g of cooked shrimp
• 3 tbsp. of fat free plain Greek yogurt
• 1 tsp. dried dill
• 3 medium tomatoes
• Salt and pepper (to taste)
• 1 c spinach, finely chopped

What you do:

1. In a blender, combine the shrimp, yogurt, spices and spinach.
2. Core the tomatoes.
3. Stuff the tomatoes with the shrimp mixture and sprinkle some salt on top, if needed.

Makes 3 servings.  


Nutrient breakdown per serving:

• Calories: 141
• Fat: 1
• Carbs: 7
• Protein: 28
• Fiber: 2

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Grilled Citrus Flavored Chicken Breast

Forget the dry and boring chicken breast that tastes like cardboard forever! This recipe makes the chicken come out refreshing and juicy and will make you look forward towards eating it again.
 

What you need:

• 5 medium skinless, boneless chicken breast halves (approximately 100g each)
• ¼ c balsamic vinegar
• 2 cloves of fresh garlic, crushed
• ¼ tsp. black pepper
• ½ medium size lemon, peeled and cubed
• 3 tbsp. Dijon mustard

What you do:

1. Blend all the ingredients, except chicken breast.
2. Pour the ingredients over chicken, cover and refrigerate overnight.
3. Drain the marinade.
4. Grill the chicken for 5 minutes on each side on high heat.
5. Serve with your carbs or vegetables and enjoy!

Makes 5 servings.  


Nutrient breakdown per serving:

• Calories: 219
• Fat: 2
• Carbs: 6
• Protein: 38
• Fiber: 0

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Breadless Crab Cakes

Seafood is a delicious way to boost your protein intake. With this recipe you will enjoy crab cakes without stuffing them with bread crumbs.

What you need:

• 8oz crab meat, canned
• 2 egg whites
• 2 tsp. Worcestershire sauce
• 1 tbsp. freshly squeezed lemon juice
• 1 tsp. Tarragon
• 3 tbsp. of our Dill Garlic Dip (see recipe on page 117)
• Salt and pepper (to taste)

What you do:

1. Turn oven to broil.
2. In a bowl, mix egg whites, seasonings and the Dill Garlic Dip.
3. Divide the mixture in two and shape them into two balls.
4. Put the crab balls into a baking dish sprayed with pam and broil for 8 minutes
5. Remove from oven, cool it, and enjoy it!

Makes 2 servings.  


Nutrient breakdown per serving

• Calories: 118
• Fat: 0
• Carbs: 5
• Protein: 26
• Fiber: 0

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Chicken Meatloaf

Meatloaf is a great and satisfying way of eating big amount of protein. This meatloaf is lean, full of nutrients and complex carbs and is perfect for contest preparation diets.
 

What you need:

• 2.5lb of extra lean ground chicken
• 1 medium onion
• 1 green pepper
• ½ c zucchini
• ½ c broccoli
• 2 stems of celery
• 1 c mushrooms
• 1 tbsp. thyme
• ¼ c fresh basil
• ¼ c fresh parsley
• salt and pepper (to taste)
• 4 egg whites
• 2 c organic rolled oats
• 1 clove minced garlic

What you do:

1. In a skillet sprayed with Pam, sauté onions, pepper, zucchini, broccoli, celery and mushrooms until tender.
2. Add garlic 1-2 minutes before the vegetables are done, remove from heat and cool them off for about 5 minutes.
3. In a large bowl, mix the rest of the ingredients with the sautéed vegetables.
4. Put the mixture into loaf pans or any baking dish sprayed with Pam.
5. Put in an oven on 425 degrees Celsius for 40 minutes.
6. Remove from the oven and let the meatloaf sit for 45 minutes.
7. Slice into 8 pieces and enjoy.

Makes 8 servings.  


Nutrient breakdown per serving:

• Calories: 288
• Fat: 16
• Carbs: 19
• Protein: 32
• Fiber: 3

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Bun-Less Mushroom Cheese Burgers

You don’t have to give up your favorite foods to stay on the good terms with your diet. Simply make a few modifications and you can enjoy just about anything. These burgers can be modified to your liking with spices and toppings. Can be done on the grill or BBQ.
 

What you need:

• 500g of extra lean ground turkey
• 3 oz. Allegro 4% cheese, chopped
• ½ cup sun-dried tomatoes, drained and chopped
• 2 cloves garlic, minced
• 2 tsp. cumin powder
• 8 large Portobello mushrooms (stem removed) for “burger buns” cooking spray

What you do:

1. Combine first five ingredients together in a large bowl. Lightly mix together and form into 4 patties.
2. Heat a large pan over medium high add oil or cooking spray and cook the patties about 5-6 minutes on each side (lightly cut in the middle to make sure they are fully cooked). Remove from heat.
3. Clean the pan and add oil or cooking spray again and grill the Portobello mushrooms several minutes on each side until tender. Remove from heat.
4. Place each of the burger patties on a grilled mushroom cap, add shredded cabbage and use other burger toppings you wish.
5. Place second mushroom cap on top.

Makes 4 servings.


Nutrient Breakdown Per 1 Serving:

• Calories: 249
• Fat: 7
• Carbs: 15
• Protein: 34
• Fiber: 3

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Tom Yum Soup

Aside from being one of the most popular soups in Thailand, Tom Yum Soup has many health benefits, due its potent combination of herbs and spices. In fact, this Thai soup appears to have immune-boosting power as a natural remedy for cold and flu viruses.

Here is our version, perfect for a protein packed healthy tasty meal. (Ingredients can be found in most Asian supermarkets or in the Asian cuisine section of larger grocery stores.)

What you need:

• 6 cups organic chicken/beef or vegetable stock
• 2 tbsp. frozen prepared lemongrass
• 3-4 lime leaves
• 3-4 cloves garlic minced
• 1 thumb-size piece of ginger
• 3 tbsp. fish sauce or 4 tbsp. soy sauce (use wheat-free soy sauce for gluten-free diets)
• 1 tbsp. fresh lime juice
• 1 fresh red chili, or ½ tsp. dried crushed chili vegetables of your choice (mushrooms, cauliflower, bok choy, broccoli)
• 30 shrimp or 3 chicken breasts (cooked)
• ½ can coconut milk
• ½ cup fresh basil and/or ½ cup fresh coriander (cilantro)

What you do:

1. Combine first 4 ingredients together and let boil.
2. Bring the heat to low-medium and add everything except the last 3 ingredients.
3. Simmer for 15 minutes or so (until the vegetables are cooked to your liking).
4. Add coconut milk and your meat.
5. Let cook another 3-5 minutes (until it lightly bubbles again).
6. For final touch top off with cilantro or basil when serving in bowls.

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 261
• Fat: 12
• Carbs: 8
• Protein: 32
• Fiber: 3

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Chicken Tacos Salad

We love Mexican food!! Sadly it’s usually out of bounds during dieting. This is a nice alternative that will keep your cravings for Mexican satisfied.

What you need:

• 300g of extra lean ground chicken or turkey
• ½ large yellow onion chopped
• ½ red pepper chopped
• 1 tsp. oregano
• 2 tsp. chili pepper
• ½ tsp. black pepper
• 1 packet stevia
• 1 small can of diced tomatoes drained (herb and garlic flour is nice – no oil!)
• Salt to taste
• 6 leaves of romaine lettuce

What you do:

1. Spray a medium sized pot with PAM and heat on mid high heat.
2. Add onions and peppers and cook until onions are transparent.
3. Add all other ingredients except for canned tomatoes and lettuce
4. Mix everything together in the pot and cook until the ground chicken/turkey is done.
5. Remove from heat and drain any excess liquid.
6. Bring it back on the stovetop, reduce heat to medium low and add the canned tomatoes.
7. Cook an additional 5 minutes. Remove from stove and serve.
8. You can use romaine leaves as “taco” shells and add chicken mixture inside each leaf or simply chop up the lettuce and add mixture on top and serve as a salad.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 220
• Fat: 15
• Carbs: 8
• Protein: 29
• Fiber: 3

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Carb Free “Sushi”

Sushi restaurants can be found on every corner and it’s probably one of the hardest things we have to give up when we follow a diet. Therefore, we made a rice-free version of this delicious dish.
 

What you need:

• 2-3 Roasted Seaweed Nori Sheets
• 1 can of low-sodium white tuna (in water)
• 2 tbsp. low-sodium fermented soy sauce
• ½ tsp. sesame oil (optional)
• 2 tbsp. chopped green onions
• 1 tsp. chili powder
• 2 + 2 tbsp. Fat Free Mayo (see recipe on page 116) - or Dijon Mustard
• 2 Tbsp. Rice vinegar
• ¼ cucumber (cut lengthwise into match sticks)
• Wasabi paste (optional)

What you do:

1. Mix tuna, soy sauce, sesame oil, green onion, chili powder, 2 tbsp. mayo, and rice vinegar together in a bowl.
2. Lay nori sheets flat one by one on a cutting board. Spread 1 tbsp. mayo to cover the entire sheet in a thin layer. This will soften the nori sheet so they don’t break and allow you to get them to stick when you roll them.
3. Add tuna mixture in the center lengthwise.
4. Add cucumber matchsticks.
5. Add wasabi if desired.
6. Roll nori sheets into a tube/wrap style. Best to eat like a wrap or hand roll (if you choose to cut into maki style, use a very sharp knife and make sure the wrap is very tight.
7. You can also get some pickled ginger and have it on the side.

Makes 1 serving.


Nutrient breakdown per serving

• Calories: 221
• Fat: 9
• Carbs: 1
• Sugar: 5
• Fiber: 0

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Asian Salmon (or Tilapia) Steaks

Salmon is well known as a very good source of easy digestible proteins (amino acids), healthy fatty acids like Omega-3s, vitamins like vitamin-D, vitamin-A, some vitamin-B and minerals like Selenium, Zinc, Phosphorus, Calcium and Iron. There are many other health benefits of salmon that include proper cardio vascular health, muscle and tissue development, eye care, effective body metabolism, and more.

If you want to cut back on calories, you may substitute salmon with any white fish of your choice.
 

Ingredients:

• 6 (5 ounce) fillets salmon or tilapia
• 4 tbsp.s low-sodium fermented soy sauce
• 4 tbsp.s balsamic vinegar
• 4 tbsp.s green onions, chopped
• 3 packets stevia
• 4 cloves garlic, minced
• 1 ½ tsp.s ground ginger
• 2 tsp.s crushed red pepper flakes
• 1 tsp. sesame oil
• ½ tsp. salt

Directions:

1. Place salmon fillets in a medium, nonporous glass dish. In a separate medium bowl, combine soy sauce, vinegar, green onions, stevia, garlic, ginger, red pepper flakes, sesame oil and salt. Whisk together, and pour over the fish. Cover and marinate the fish in the refrigerator for 4 to 6 hours.
2. Prepare an outdoor grill with coals about 5 inches from the grate, and lightly oil the grate.
3. Grill the fillets 5 inches from coals for 10 minutes per inch of thickness, measured at the thickest part, or until fish just flakes with a fork. Turn over halfway through cooking.

Makes 6 fillets (Salmon)

Nutrient Breakdown:

•  Calories: 299
• Fat: 19g
• Carbs: 2g
• Protein: 28
• Fiber: 0

Makes 6 fillets (Tilapia)

Nutrient Breakdown:

•  Calories:176
• Fat: 6g
• Carbs: 2g
• Protein: 29
• Fiber: 0

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Tuna Cucumber Roll

Are you craving sushi? This will satisfy your cravings without the hefty amounts of carbs that the traditional sushi rolls are known for; as well, some healthy fats and protein, making it a perfect evening meal.
 

What you need:

• ¼ English cucumber
• 1 can tuna
• ½ avocado
• 2 tbsp. of mustard (yellow or Dijon)
• salt and pepper (to taste)

What you do:

1. In a bowl, mix tuna, mustard and avocado.
2. Cut the cucumber into ½ inch thick slices.
3. Discard the centres of the cucumber slices (either cut them out with a knife, or push them out with your fingers).
4. Stuff the hollow centered cucumbers with the tuna mix.
5. Add salt and pepper and enjoy!

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 394
• Fat: 23
• Carbs: 13
• Protein: 33
• Fiber: 10

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Chicken Shawarma Lettuce Wraps

Try this super yummy and easy healthy Shawarma recipe.
 

What you need

• 1 cup shredded English cucumber
• ¼ cup non-fat plain Greek yogurt
• 1 tbsp. tahini
• 2 tbsp.s lemon juice
• ½ tsp. salt, divided
• 1 tbsp. garlic powder
• 1 tsp. curry powder
• ½ tsp. freshly ground pepper
• 1 pound boneless, skinless chicken breast, trimmed
• 1 tbsp. coconut oil
• Large romaine lettuce leaves

What you do:

1. Preheat grill to medium.
2. Stir cucumber, yogurt, tahini, lemon juice and 1/4 tsp. salt together in a medium bowl. Set aside.
3. Combine garlic powder, curry powder, pepper and the remaining 1/4 tsp. salt in another medium bowl. Slice chicken breast crosswise into 1/4-inch strips; toss with the spice mixture to coat. Add 1 tbsp. oil and toss to combine.
4. Grill the chicken, turning once, until cooked through, about 2 minutes per side.
5. To serve, spread 1/4 cup of the cucumber-yogurt sauce on a large lettuce leaf and top with one-fourth of the chicken. Fold like a taco and enjoy!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 257
• Carbs: 4
• Protein: 39
• Fat: 9
• Fiber: 0

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Pasta Free Lasagna

With this recipe you can enjoy a delicious lasagna. AND it's not even a cheat meal!

What you need:

• 1lb of extra lean ground turkey
• 1lb zucchini, thinly sliced
• 1 c fat free low sodium cottage cheese
• 1 can of crushed tomatoes
• 1 large onion, chopped
• 3 cloves of garlic, minced
• 2 c chopped spinach
• 1 tsp. dried sage
• 1 tsp. dried oregano
• 1 tsp. dried rosemary
• 1 tsp. dried thyme
• 1 c fat free sour cream
• 2 egg whites
• 2 c broccoli florets, steamed and chopped

What you do:

1. Preheat oven to 375.
2. In a pan sprayed with Pam, brown the meat, drain it and put aside.
3. In the same pan sauté onion and garlic.
4. Once the onion is translucent, add in the meat, crushed tomatoes, seasonings and spinach.
5. In a bowl, combine sour cream, egg whites and broccoli. Add salt and pepper (optional).
6. In a large baking dish, layer the bottom with a half of the zucchini slices
7. Top the zucchini with half of the sour cream sauce and add half of the meat sauce on top of it.
8. Repeat the same procedure again; 1 more layer of zucchini, 1 more layer of sour cream, 1 more layer of meat sauce.
9. Spread the cottage cheese on top of the lasagna.
10. Cover the goodness with a tin foil and bake for 50 minutes.
11. Take the tin foil off and bake for additional 10 minutes.
12. Remove from the oven, let cool and serve!

Makes 4 servings.


Nutrient breakdown per serving:

• Calories: 254
• Fat: 2
• Carbs: 23
• Protein: 34
• Sugar: 74

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African Style Vegetable Medley

This side dish explodes with flavor, aroma and nutrients and is great to be served with a protein of your choice!

What you need:

• 1 large onion, cut in strips 
• 5 cloves of garlic, minced
• 2 tsp. ground cumin
• 1 tbsp. fresh ginger, grated
• 1 tsp. hot paprika
• ½ tsp. turmeric
• 3 tbsp. freshly squeezed lemon juice
• 2 bay leaves
• 2lb cauliflower florets, cut into 2'' pieces
• 30oz canned diced tomatoes
• 15oz canned chickpeas, drained
• 1 tbsp. cinnamon
• 1 large zucchini, cut into 1'' pieces
• 1/3 c fresh cilantro

What you do:

1. Heat up a large pan and spray it with Pam.
2. Sautee onion and cook until it is translucent.
3. Add garlic, paprika, cumin, ginger, bay leaves, lemon juice, salt and pepper, cooking the vegetables until soft.
4. Add 2 cups of water, cauliflower, diced tomatoes (with the juices), chickpeas and cinnamon.
5. Bring everything to a boil.
6. Reduce the heat to low, cover and simmer for 15 minutes, stirring every 3-4 minutes.
7. Add zucchini and cook for 10 more minutes, until zucchini is soft.
8. Remove from heat and let cool for 10-15 minutes.

This recipe goes great on top of brown rice or quinoa and chicken breast on the side. You can also add some chili flakes, if you like it spicy.

Makes 6 servings.  


Nutrient breakdown per serving:

• Calories: 249
• Fat: 2
• Carbs: 52
• Protein: 13
• Fiber: 14

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Spicy Mexican Stir Fry

The peppers in this recipe will boost your metabolism and will add some heat and variety to your diet.

What you need:

• 3 skinless, boneless 150g chicken breasts, cut into cubes
• 3 tbsp. chili powder
• 3 medium red bell peppers, diced
• 1 large onion
• 2 Serrano peppers, minced
• 1 Jalapeno pepper, minced
• 1 large tomato, diced
• Salt and pepper (to taste)

What you do:

1. Heat up a large skillet sprayed with Pam.
2. Add chicken, 1 tbsp. of chili powder, salt and pepper.
3. Brown the meat until no longer pink.
4. Remove the chicken from the skillet.
5. In the same skillet, sauté the peppers and the onion.
6. Add Serrano’s, Jalapeno, tomato and 2 tbsps. of chili powder
7. Stir-fry the vegetables for 3 minutes.
8. Add the chicken and stir-fry for 2 more minutes.
9. Remove from heat and enjoy

It is a simple low fat recipe that can be served over brown rice or sweet potatoes, or simply eaten by itself. It is delicious anyway you serve it!

Makes 3 servings.


Nutrient breakdown per serving:

• Calories: 229
• Fat: 2
• Carbs: 15
• Protein: 37
• Sugar: 7
• Fiber: 3

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Mushroom Burgers with Shrimp

Burgers are a great combination of simplicity and delicious taste, which makes them so awesome! Unfortunately, they are also a taboo in a contest preparation diet. Nevertheless, we came across a great idea to make these seafood burgers that don't require buns and that are virtually carb free.
 

What you need:

• 200g cooked shrimp
• 4 large Portobello mushroom caps
• 1 leek, finely chopped
• 2 tbsp. ground flax seeds
• 2 egg whites
• 1 tbsp. Worcestershire sauce
• 1 clove garlic, crushed
• ½ tsp. onion powder
• 4 tbsp. fat free low sodium cottage cheese
• Salt and pepper (to taste)

What you do:

1. Preheat oven to 450.
2. Put the mushroom caps on a baking sheet sprayed with Pam.
3. Spray the mushroom caps with Pam and add salt and pepper.
4. Bake the mushroom caps for 12 minutes.
5. In a bowl combine egg white, leek, Worcestershire sauce, ground flax seeds, garlic, onion powder, salt and pepper.
6. Finely chop the cooked shrimp and add them into the bowl.
7. Mix the ingredients.
8. Divide the mixture into two equal patties.
9. In a skillet sprayed with Pam, cook the patties for 5 minutes on each side.
10. Put 2 tbsps. of cottage cheese into two mushroom caps, put the patties on top of the cottage cheese and top it off with the leftover mushroom caps.
11. Place in the over for another 5 minutes to melt the cottage cheese.
12. Remove from oven, cool it, enjoy!

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 230
• Fat: 4
• Carbs: 20
• Protein: 30
• Fiber: 5

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Baked Broccoli Loaf

Broccoli is a super food for a reason. It is packed with vitamins and minerals and is abundant almost in every healthy diet. Not sure about you, but we find broccoli a bit boring on its own, and this is why we decided to make it more exciting to eat it.
 

 

What you need:

• 8 c broccoli florets, steamed
• 4 egg whites
• 2 c unsweetened almond milk
• 6 tbsp. ground flax seeds
• ½ tsp. baking powder
• 1 ½ c fat free cottage cheese

What you do:

1. Preheat oven to 375 degrees Celsius.
2. In a bowl beat egg whites and cottage cheese.
3. Add almond milk, ground flax seeds, baking powder and broccoli and mix.
4. Bake for 30 minutes, or until the crust starts to form.
5. Remove from oven, cool it, and enjoy it!

Makes 1 serving.  

Nutrient breakdown per serving:

• Calories: 315
• Fat: 10
• Carbs: 21
• Protein: 41
• Fiber: 10

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Stuffed Tomatoes with Cottage Cheese and Egg

This is a great nighttime recipe that will bring in variety into your strict diet, turning your dinner into a delicious treat.

What you need:

• 2 large tomatoes
• 3 egg whites
• ½ cup cottage cheese
• 1 cup spinach
• 1 stalk green onions, chopped
• 2 cloves minced garlic
• 1 stalk parsley, chopped
• 1 tbsp. dried oregano
• Salt and pepper (to taste)

What you do:

1. Preheat oven to 425 degrees Celsius.
2. Cut the tomatoes' tops and scoop out the flesh.
3. Place the tomatoes bottom up on a baking dish and bake for 5 minutes
4. Sautee green onions, garlic, parsley and spinach
5. Meanwhile, take the tomatoes out and sprinkle with salt
6. In a bowl, combine cottage cheese, add sautéed vegetables, oregano, salt and pepper.
7. Stuff the tomatoes with the mixture, leaving some room for the egg whites.
8. Place the tomatoes back on the baking dish and put in the oven for additional 8 minutes.
9. Take out and serve.
10. (Optional) you can add additional spices on top of the egg white and enjoy.

Makes 1 serving.  


Nutrient breakdown per serving: 

• Calories: 225
• Fat: 0
• Carbs: 24
• Protein: 31
• Fiber: 5

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