Most Recipes I use are Copyrighted, so I can't post them. But I have listed websites in favorite links that you can get most of the recipes.
These are basic generic recipes or my changed version.Breakfast
Scrambled Egg Whites & Veggies
1/2 cup Onions, chopped
1/2 cup Broccoli, chopped
1/4 cup Bell Peppers, chopped
1/4 cup Mushrooms, chopped
1/4 cup All Whites - Egg Whites
Saute veggies in a frypan until tender. Use a little water, if needed to keep from sticking to pan.
Add egg whites to veggies in pan and cook and stir until done.
Calories 122, Carbs 14, Fat 0, Protein 16
Scrambled Egg Whites & Turkey Bacon
1 slice Turkey Bacon
1/4 cup All Whites - Egg Whites
Tear up the bacon into small pieces and cook in small frypan until done. Add Egg white to bacon in pan and cook and stir until done.
Calories 65, Carbs 2, Fat 3, Protein 9
Cottage Cheese Protein Pancakes
Adapted from Jillian Michaels Original from http://www.jillianmichaels.com/
1 cup Flour, Whole Wheat Pastry
1/2 tsp Baking Soda
1 cup Cottage Cheese, Fat Free
2/3 cup Fat free Milk (or Almond Milk)
2 eggs (or 2/3 cup All White, Egg Whites )
1 Tbs Honey (or Nature's Hollow Honey Substitute)
In a large bowl, stir together flour and baking soda. In a Medium bowl, whisk together the cottage cheese, milk, eggs and honey. Stir wet ingredients into dry ingredients. Coat a large nonstick skillet with cooking spray and heat over medium heat. Working in batches, drop pancake mixture by 1/4 cupfuls into pan. Cook until bottoms are set and tops have small bubbles in them, about 1 minute.
Turn pancakes and cook until just firm in the center, 1 to 3 minutes more. Repeat.
Can cook ahead and keep in the refrigerator for a fast meal.
Servings: 4 with 2 pancakes each. (8 pancakes total)
Calories 181, Carbs 32, Fat 0, Protein 14
If substitute items in Parenthesis ( ):
Calories 163, Carbs 26, Fat 0, Protein 14
Use Walden Farms Pancake Syrup for 0 Calories, 0 Carbs, 0 Fat, 0 Protein
Use Nature's Hollow Jam for 20 Calories, 2 Carbs, 0 Fat, 0 Protein
Products available at http://www.netrition.com/
Protein Crepes
1/2 scoop Protein Powder (Vanilla or Chocolate) (Casein Protein works great)
1/2 cup All White, Egg Whites
Mix together, blending well. Coat a large nonstick skillet with cooking spray and pour batter into pan. Heat over medium heat. Flip over and cook other side or put a lid over to cook top. Don't Cook too long or it becomes a little tough. Can cook ahead and keep in the refrigerator for a fast meal.
Filling
1/2 cup Voskos Greek Yogurt
2 tsp Instant fat free, sugar free pudding mix, any flavor
2 tsp Stevia
Spread on the crepe and roll up.
Experiment with different pudding flavors. Add 1/4 cup berries for only 18 calories!
Top off with Walden Farms Caramel syrup and/or Chocolate syrup for 0 calorie, 0 carb, 0 fat, 0 protein.
Blueberry Cheesecake - Cheesecake pudding mix & Nature's Hollow Blueberry Jam
Chocolate Berry - Chocolate pudding mix & Berries
Pistachio Blueberry - Pistachio pudding mix & Nature's Hollow Blueberry Jam
Cinnamon Roll Shake
Adapted from Recipes for Gals in Figure and Bodybuilding
http://www.facebook.com/?ref=home#!/RecipesforGals
1 scoop Isopure Vanilla Protein Powder
1/4 tsp Vanilla
1/4 tsp Cinnamon
2 tsp Stevia
2 Tbl Instant fat free, sugar free Vanilla pudding mix
2 Tbl Oats, Old Fashioned
3/4 cup water
1/2 cup ice
Blend in blender until smooth and creamy.
