Table Of Contents Eggs & Dairy... 4 Spicy Texas Omelette...5 Choco-Peanut Butter Pancake... 6 Cottage Cheese Parfait...7 Greek Yogurt Granola... 8 Poached Eggs on Toast... 9 Hard Boiled Egg Salad...10 Berry Supreme Protein Packed Oatmeal Breakfast... 11 Chocolate-Peanut Butter Cup...12 Cheesy Scrambled Eggs...13 Breakfast Wrap...14 Chicken & Poultry...15 Turkey Burgers...16 Turkey Meatloaf...17 Crispy Chicken Tender Strips With Sweet Potato Fries...18 Cheesy Turkey Grill...19 Mexican Chicken... 20 Italian Chicken Linguini...21 Honey Mustard Chicken With Wild Rice... 22 Greek Chicken Salad... 23 Tex Mex Chicken Soft Taco... 24 Ground Turkey Meatballs... 25 Red Meat... 26 Ginger Beef And Broccoli...27 Grilled Beef Burgers... 28 Sweet And Sour Meatballs... 29 Oriental Beef With Red Peppers...30 Beef Stroganoff...31 Beef Noodle Bowl... 32 Beef Shish-Kabobs... 33 Beef Lettuce Wraps... 34 Baked Beef And Potatoes... 35 Beef Melt... 36 Fish And Seafood... 37 Tuna Melt... 38 Oregano Baked Salmon... 39 Teriyaki Salmon...40 Salmon Omelette...41
Salmon Burgers... 42 Creamed Salmon On Crackers... 43 Tomato-Basil Shrimp Linguine... 44 Lemon Dill Tilapia... 45 Fish Sticks With Sweet Potatoes... 46 Thai Noodle Shrimp Bowl...47 Cheap Recipes... 48 Peanut Butter Balls... 49 Tuna Fried Rice... 50 Apple Cinnamon Bars...51 Protein Packed Cranberry Cookies... 52 Banana High Protein Ice Cream... 53 Italian Tuna Pasta... 54 Cheesy Sweet Potatoes...55 High Fiber Breakfast Bowl... 56 Tuna Salad Pita...57 Mexican Tuna Sandwich... 58
Eggs & Dairy
Spicy Texas Omelette 8 egg whites 2 whole eggs ½ olive oil ¼ cup salsa ½ cup total diced peppers, onions, mushrooms 1 slice whole grain toast Heat the olive oil in a pan over medium to high heat. Once heated, add in the whole eggs plus whites. After 1-2 minutes or when edges look as though they re cooked, flip the omelette over with a spatula and then begin cooking on the other side. Add the diced vegetables into the center at this point and continue cooking until done. Once finished, transfer to a plate, folding in half and then top with salsa. Calories: 510 Protein: 38 g. Carbs: 47 g. Fat: 18 g.
Choco-Peanut Butter Pancake ½ cup raw oatmeal ½ scoop chocolate protein powder 4 egg whites 1 whole egg 1 ½ tbsp. s natural peanut butter Mix together the oatmeal, protein powder, and eggs until well blended. Next pour onto a non-stick pan heated over medium high heat just as you would a standard pancake. After 2-3 minutes or when edges look like they re almost cooked, use a spatula to flip the pancake over and begin cooking on the other side. After another 2-3 minutes, remove from heat and smear with natural peanut butter before serving. Calories: 503 Protein: 42 g. Carbs: 47 g. Fat: 16 g.
Cottage Cheese Parfait 1 ½ cups cottage cheese 1 sliced peach 1 sliced banana 3 tbsp ground flaxseeds Place cottage cheese in a bowl and then top with the sliced peach and banana. Next, sprinkle with ground flaxseeds and then serve. Calories: 596 Protein: 46 g. Carbs: 69 g. Fat: 15 g.
Greek Yogurt Granola 1 ½ cups Greek yogurt ¼ cup steel cut oats 1 cup sliced strawberries 20 almonds Mix together the Greek yogurt with raw oats and then top with strawberries and almonds. Calories: 495 Protein: 40 g. Carbs: 52 g. Fat: 14 g.
Poached Eggs on Toast 3 whole eggs 5 egg whites 2 slices of whole grain bread 10 baby carrot sticks ½ sliced red pepper 1 sliced celery stock Fill a saucepan with approximately 3 inches of water and a pinch of salt and then bring to a boil. Once boiling, reduce heat to medium and let simmer for a minute or two. Next, add 1 tbsp. of vinegar to the water and then crack the eggs along with the whites directly in the water. Once there, don t stir them around so as to not let the yolks break. Continue to cook for 2 ½ to 3 ½ minutes, until egg whites look very white in color. Meanwhile, toast two slices of bread in a toaster and then set on a plate. Remove the eggs with a slotted spoon from the water and lay directly on top of the toast. Sprinkle with salt and pepper if desired. Serve with sliced vegetables. Calories: 589 Protein: 44 g. Carbs: 54 g. Fat: 22 g.
Hard Boiled Egg Salad 2 whole eggs 6 hard boiled egg whites 2 cups spinach leaves 10 cherry tomatoes ¼ cup sliced red onion 2 slices whole wheat bread, toasted and cut into croutons 1 tbsp dried cranberries 2 tbsp balsamic vinegar mixed with ½ tbsp olive oil Place the eggs in a pot of water filled high enough to fully cover the eggs. Next, cover with a lid and bring to a boil using medium heat. Once boiling, remove from the heat and then let stand for 15 minutes. Once finished, cover the eggs with cool water (letting the hot water drain out) for 1-2 minutes and then let stand for another 5-10 minutes until fully cooled. Shell the eggs and then separate the yolks from 6 of them. Once shells are removed, slice into bite sized pieces. In a large bowl, toss together the spinach leaves, cherry tomatoes, and red onion. Toast the two slices of bread in a toaster and then cut into small pieces to form croutons. Mix together the balsamic vinegar with olive oil and then place over greens, tossing to distribute. Finally, top with eggs, croutons, and dried cranberries. Toss and then serve. Calories: 599 Protein: 45 g. Carbs: 56 g. Fat: 21 g.
Berry Supreme Protein Packed Oatmeal Breakfast 1/3 cup steel cut oats ½ cup blueberries ½ cup Raspberries 1 ½ scoops vanilla protein powder ½ cup skim milk 6 tbsp. ground flaxseeds Prepare the oats as you normally would according to package directions. Once finished, stir in the vanilla protein powder until well mixed. Top with berries and then pour over the skim milk and sprinkle on the flaxseeds. Calories: 616 Protein: 48 g. Carbs: 58 g. Fat: 21 g.
Chocolate-Peanut Butter Cup ½ cup low-fat cottage cheese 1 scoop chocolate protein powder 2 tbsp. natural peanut butter 1 banana ¼ cup steel cut oats Mix together the cottage cheese, protein powder, and peanut butter in a small bowl. Next lay the sliced banana over top and then sprinkle with the raw oats for added crunch. Calories: 602 Protein: 46 g. Carbs: 55 g. Fat: 22 g.
Cheesy Scrambled Eggs 1 whole egg 5 egg whites 1 oz. cheddar cheese ½ cup diced red peppers, mushrooms, onions ¼ cup salsa 2 slices whole wheat bread, toasted Whisk together the egg along with egg whites and then place in a non-stick pan heated to medium heat. Begin cooking while stirring constantly throughout the process. After 2-3 minutes, add in the cheddar cheese and diced vegetables. Continue cooking until eggs are fully scrambled and vegetables are tender. Remove from the pan and top with salsa. Serve with two slices of whole wheat toast. Calories: 501 Protein: 38 g. Carbs: 49g. Fat: 16g.
Breakfast Wrap 1 whole egg 5 egg whites 1 oz. cheddar cheese 1 cup spinach leaves ¼ cup salsa 1 large whole wheat soft tortilla wrap In a non-stick pan, heat both the whole egg and whites, stirring throughout the cooking process. Once cooked, add in the cheddar cheese and stir slightly until the cheese is just melted. Transfer the eggs to a plate with the whole wheat soft tortilla wrap and then top with spinach leaves and salsa. Wrap up and serve. Calories: xxx Protein: xxx g. Carbs: xxx g. Fat: xxx g.
Chicken & Poultry
Turkey Burgers 3 oz. ground turkey breast meat 2 egg whites ¼ cup steel cut oats pinch of garlic and onion powder salt and pepper to taste 1 whole wheat bun 1 slice cheddar cheese lettuce leaves cucumber slices tomato slice Mix together the ground turkey, egg whites, oats, and spices until well blended. Form into a burger patties and then place on the grill over medium high heat for 10-15 minutes, flipping at half time. Place the cheddar cheese over the burger just before finishing grilling and then serve on top of a whole wheat bun with lettuce leaves, cucumber slices, and a tomato slice. Calories: 498 Protein: 37 g. Carbs: 54 g. Fat: 14 g.
Turkey Meatloaf 6 oz. ground turkey breast ¼ cup diced onion 1 tbsp. olive oil ½ cup steel cut oats ½ whole egg ¼ cup skim milk ½ tbsp. Oregano ½ tsp. garlic powder ½ tsp. onion powder ¼ cup diced mushrooms Sauté the onion and mushrooms in a pan over medium heat in the olive oil. Next, mix together the turkey breast, oats, half an egg, and spices until well blended. Add in the skim milk and then the sautéed vegetables and place into a baking loaf. Bake at 375 degrees Fahrenheit for about 20-25 minutes or until golden. Calories: 583 Protein: 47 g. Carbs: 53 g. Fat: 20 g.
Crispy Chicken Tender Strips With Sweet Potato Fries 4 oz. chicken breast 1/3 cup steel cut oats 3 egg whites 1 medium sweet potato 1 tbsp. olive oil 1 tsp. oregano 1 tsp. seasoning salt pepper to taste Whisk together 2 of the egg whites and place them in a shallow pie plate (or other baking dish), adding the oregano and salt and pepper if desired. Next, coat the chicken breast in the egg white mixture and then dip into the raw oats until coated. Set aside on a non-stick cooking tray. Meanwhile, slice the sweet potato into French fry like pieces and then mix together the olive oil with remaining egg white in a small bowl. Add in the seasoning salt and then place in a Ziploc bag with the sweet potato fries. Shake until coating is evenly distributed. Next, place both the chicken breasts and sweet potatoes (in separate baking dishes) in a preheated oven at 425 degrees F. Bake for 10-15 minutes, flipping the chicken at halftime. Once the 15 minutes is up, remove the chicken and flip the sweet potato fries and continue to bake for another 10 minutes or until golden. Calories: 582 Protein: 47 g. Carbs: 53 g. Fat: 20 g.
Cheesy Turkey Grill 4 oz. turkey breast meat, sliced 1 large whole wheat pita 2 tbsp. non-fat mayonnaise 1 ½ oz. cheddar cheese ½ cup spinach leaves Place the turkey breast into the pita and smear with mayonnaise. Next sprinkle in the cheese and then place under the broiler for 3-4 minutes or until cheese is melted and pita is slightly crispy. Add in the spinach leaves into the pita and then serve. Calories: 573 Protein: 45 g. Carbs: 55 g. Fat: 19 g.
Mexican Chicken 5 oz. chicken breast ½ cup rice (raw measurement) 1 cup chicken broth 2 cups diced mushrooms, onions, peppers, celery ¼ cup salsa 1 tbsp olive oil In a non-stick pan, place ½ tbsp. olive oil and begin to heat. Next, place chicken breast, sliced into bite sized pieces in the pan and cook until no longer pink inside. Remove chicken from the pan and set aside. In the same pan, add the remaining olive oil and sauté vegetables, adding any spices as desired. Meanwhile, prepare rice according to package directions, substituting the 1 cup chicken broth for regular water. Once the rice is finished, add the chicken and vegetables to the pot along with the salsa and continue to heat over medium until well heated and flavours are blended. Calories: 615 Protein: 45 g. Carbs: 62 g. Fat: 20 g.
Italian Chicken Linguini 4 oz. chicken breast ½ cup low-sodium tomato sauce 1 tbsp. olive oil 1 cup cooked whole wheat pasta 1 cup julienned red peppers, green peppers, yellow peppers ½ cup sliced mushrooms ¼ cup sliced onions ¼ cup sliced carrots Sauté the chicken breast in the olive oil over medium high heat until no longer pink inside. Remove from pan. In remaining oil, lightly stir-fry the vegetables until just tender. Add chicken back into the pan and then add in the tomato sauce, heating through. Pour onto cooked whole wheat pasta and serve. Calories: 610 Protein: 42 g. Carbs: 67 g. Fat: 19 g.
Honey Mustard Chicken With Wild Rice 4 oz. chicken breast 1 tbsp. mustard 2 tbsp. honey 1 tbsp. non-fat mayonnaise 1 tsp. garlic powder 1 cup cooked wild rice ¼ cup diced onions ½ cup julienned green peppers 1 tbsp. olive oil In a small bowl, combine together the mustard, honey, non-fat mayonnaise, and garlic powder. Next, heat the oil in a small pan over medium-high heat and then stir-fry chicken along with vegetables until the chicken is no longer pink inside and the vegetables are tender. Serve over cooked wild rice. Calories: 605 Protein: 42 g. Carbs: 68 g. Fat: 18 g.
Greek Chicken Salad 4 oz. chicken breast 10 baby cherry tomatoes 1 oz. black olives 2 cups spinach leaves ½ tbsp. olive oil 1 tsp. garlic 1 tsp. oregano 1 tbsp. lemon juice ¼ cup low fat Feta Cheese 2 slices of whole grain bread, toasted Grill the chicken breast either over the BBQ or in the oven until tender. Remove from the grill and then slice into bite sized pieces. Combine together the olive oil, garlic, oregano, and lemon juice and set aside. Place spinach leaves in a bowl and then top with chicken, olives, and tomatoes. Drizzle the salad dressing over and then toss. Finally, dish on the feta cheese and toasted whole grain bread, cut into bite sized pieces to form croutons. Calories: 661 Protein: 49 g. Carbs: 62 g. Fat: 24 g.
Tex Mex Chicken Soft Taco 4 oz. chicken breast ½ tbsp. olive oil 1 tsp. garlic powder 1 tsp. onions powder 1 tsp. chilli powder 1 tsp. basil salt and pepper to taste 1 large soft whole wheat tortilla ½ cup shredded lettuce 2 tbsp. sour cream ¼ cup salsa ¼ cup diced onions ¼ cup diced mushrooms In a small pan over medium-high, heat the olive oil. Add the chicken breast, onions, mushrooms, and spices to the pan and continue cooking until the chicken is cooked through. Place the chicken on top of the whole wheat tortilla and then top with lettuce, sour cream, and salsa. Roll up and serve. Calories: 525 Protein: 41 g. Carbs: 49 g. Fat: 18 g.
Ground Turkey Meatballs 4 oz. ground turkey breast 2 egg whites 1 tsp. garlic powder 1 tsp. onion powder 1 cup wild rice, cooked 1 tbsp. olive oil 2 tbsp. soy sauce 1 tbsp. vinegar 1 tbsp. brown sugar ½ cup sliced carrots, red pepper, and onion Combine the ground turkey with the egg whites and spices until well mixed, forming small bite sized meatballs. In a small pan, heat the olive oil over medium to high heat and then place the meatballs on the pan to cook for 5-7 minutes. Next, in a small bowl combine the soy sauce, vinegar, and brown sugar and add to the pan along with carrots, red pepper, and onion. Continue to cook for another 3-4 minutes or until vegetables are slightly tender. Serve over a warm bed of wild rice. Calories: 552 Protein: 44 g. Carbs: 55 g. Fat: 17 g.
Red Meat
Ginger Beef And Broccoli 1 tbsp. olive oil 3 oz. lean sirloin steak 2 cups broccoli ½ cup sliced onions 2 tbsp. soy sauce 1 tsp. minced garlic ½ tbsp. pureed ginger ½ tsp. Stevia or other sweetener 1 cup cooked wild rice Heat the olive oil in a pan. Once heated, add sirloin steak and cook for 3-4 minutes. Next, add in the broccoli, onions, garlic, and ginger and stir-fry until the vegetables are tender. Next add in the soy sauce combined with sweetener and heat to allow flavours to blend. Serve over a cup of cooked wild rice. Calories: 538 Protein: 40 g. Carbs: 45 g. Fat: 21 g.
Grilled Beef Burgers 5 oz. extra lean ground beef 2 egg whites ¼ cup diced onion ½ tbsp. olive oil 1/4 cup dry oats 1 tsp. garlic powder 1 tsp. onion powder salt and pepper to taste 1 whole wheat roll lettuce tomato mustard Combine the lean ground beef with egg whites, diced onion, oil, dry oats, and spices until well blended. Form into patties and set aside. Heat the grill and once ready, place burgers over top, grilling for 5-7 minutes and then flipping and grilling another 5-6 minutes on the other side. Serve on top of a whole wheat roll topped with lettuce, tomato, and mustard. Calories: 595 Protein: 46 g. Carbs: 59 g. Fat: 19 g.
Sweet And Sour Meatballs 4 oz. extra lean ground beef 2 egg whites ¼ cup diced onion 1 tbsp. olive oil ¼ cup dry oats 1 cup cooked wild rice ¼ cup low-sodium chicken broth 2 tbsp. white vinegar 2 tbsp. Stevia or other sweetener 1 tbsp. soy sauce ½ tbsp. ketchup 1 tsp. cornstarch Begin by mixing together the Stevia, vinegar, chicken broth, ketchup, soy sauce, and corn starch in a small pan over medium heat. Bring to a boil and then set aside. Next, combine together the lean ground beef, egg whites, onions and dry oats until well mixed. Once blended together, form into small meat balls. Heat the olive oil in a small pan and then place meatballs in, one at a time to start cooking. Stirring occasionally, cook for 6-10 minutes until golden brown. Next, add the sauce prepared earlier and simmer over low heat. Serve over top of a bed of wild rice. Calories: 617 Protein: 44 g. Carbs: 61 g. Fat: 22 g.
Oriental Beef With Red Peppers 4 oz. lean steak ¼ cup chicken broth 1 tbsp. soy sauce 1 tbsp. olive oil 1 tsp. minced garlic 1 sliced red pepper 1 cup bean sprouts ½ cup sliced mushrooms ½ cup sliced onions 5 sliced baby carrots 1 cup chopped broccoli 1 cup cooked wild rice Heat the olive oil in a pan over medium heat. Next add the lean steak and continue cooking for 4-5 minutes. Next add in the garlic, red pepper, onions, carrots, and broccoli, and stir fry for 3-4 minutes or until slightly tender. Add in the soy sauce, mushrooms, and chicken broth and cook for 2-3 minutes or until mushrooms look tender. Finally, top with bean sprouts and let simmer for 1-2 minutes before serving over a bed of wild rice. Calories: 588 Protein: 44 g. Carbs: 53 g. Fat: 22 g.
Beef Stroganoff 4 oz. lean steak ¼ cup cottage cheese 1 tbsp. flour 1 tbsp. olive oil ¼ cup chicken broth 2 tsp. beef bouillon granules 1 cup sliced mushrooms pinch of salt ¼ tsp. garlic powder 1 tbsp. onion flakes 1 cup cooked whole wheat pasta Place the olive oil in a pan and heat over medium-high heat. Partially cook the beef and then set aside. In a small bowl, combine the flour, cottage cheese, chicken broth, and beef granules until well mixed. Pour into pan with beef and cook for another 3-5 minutes or until mixture starts to thicken. Sprinkle with spices and then add in the mushrooms and continue to cook for another 2-3 minutes or until mushrooms are tender. Serve over cooked whole wheat pasta. Calories: 632 Protein: 46 g. Carbs: 59 g. Fat: 23 g.
Beef Noodle Bowl 4 oz. lean steak, cut into thin strips 1 tbsp. olive oil 1 tsp. pureed garlic 1 cup cooked angel hair pasta ¼ cup sliced carrots ¼ cup sliced snow peas ½ cup bean sprouts ¼ cup sliced onions ¼ cup sliced red pepper ¼ sliced mushrooms 2 cups low-sodium beef broth Heat oil over medium heat in the pan. Add in the pureed garlic along with lean steak and stir-fry until no longer pink. Remove beef from pan and add 1/8 cup of the beef broth. Add in the diced vegetables except bean sprouts and stir-fry 2-3 minutes or until just tender. Meanwhile, in a larger pot bring the remaining beef broth to a boil. Once boiling, reduce heat to medium and add in pasta, cooking according to package directions. Two minutes before the cooking process is complete, add the beef strips and vegetables. Once finished, transfer to a serving bowl and top with bean sprouts. Calories: 645 Protein: 45 g. Carbs: 65 g. Fat: 22 g.
Beef Shish-Kabobs 4 oz. lean steak ½ sliced red pepper ½ sliced green pepper ½ cup sliced red onions, cut into bite sized pieces ½ cup pineapple chunks 10 whole mushrooms ¼ cup soy sauce 1 tbsp. red wine vinegar 1 tbsp. sugar ½ tbsp. olive oil 1 tsp. onion powder ½ clove garlic, minced In a small bowl, mix together the soy sauce, vinegar, oil, onion powder, and garlic. Once mixed, divide into two portions, placing the liquid into two sealable plastic bags. Add the beef to one bag and the sliced vegetables to the other. Place in the fridge for 3-4 hours or overnight to marinate. Once finished, poke skewers through the beef, vegetables, and pineapple chunks. Place on the grill and cook for 10-15 minutes, turning at half-time until the meat is at the desired state of tenderness. Calories: 502 Protein: 38 g. Carbs: 52 g. Fat: 15 g.
Beef Lettuce Wraps 4 oz. lean steak ½ tbsp. olive oil ½ tbsp. soy sauce 1 tsp. ground ginger 1 tbsp. garlic flakes ¼ cup diced onion ¼ cup diced green pepper ¼ cup shredded carrots ¼ cup sliced mushrooms 1 cup cooked wild rice 3-4 large butter lettuce leaves Heat olive oil in a small pan. Add in the lean steak and stir fry until almost done. Next, add in the onion, green pepper, mushrooms, soy sauce, ginger, garlic flakes, and precooked wild rice and continue stir-frying until the meat is finished and vegetables are slightly tender. Once finished, spoon onto the center of the lettuce leaves and then top with shredded carrots before rolling up and serving. Calories: 557 Protein: 42 g. Carbs: 64 g. Fat: 14 g.
Baked Beef And Potatoes 4 oz. lean steak 1 large sweet potato, cut into small cubes 5 sliced baby carrots ½ cup sliced onion 1 stalk celery, sliced ½ tbsp. olive oil salt and pepper, to taste 1 clove garlic, minced ½ cup low-sodium beef broth Place all the ingredients together in a slow cooker and cook over medium heat, stirring occasionally, for 4-6 hours or until beef is tender. Calories: 502 Protein: 39 g. Carbs: 53 g. Fat: 14 g.
Beef Melt 3 oz. lean steak, cut into very thin slices ½ tbsp. olive oil 1 oz. cheddar cheese, shredded 1 whole wheat bun, sliced 1 tbsp. low-fat mayonnaise 1 tbsp. mustard Heat the olive oil in a pan and then lightly stir-fry the beef until cooked through. Place the bun under the oven broiler for 30-60 seconds until it s just lightly toasted. Smear mayonnaise and mustard on top of the bun and then lay beef on top. Next, sprinkle with cheese and then place back under the broiler for another minute or until cheese is melted. Calories: 501 Protein: 34 g. Carbs: 54 g. Fat: 16 g.
Fish And Seafood
Tuna Melt 1 can of tuna 1 egg white 1/8 cup chopped onion ¼ tsp. minced garlic 2 tbsp. fat-free mayonnaise 2 slices cheddar cheese 2 slices whole wheat bread Mix together the tuna, egg white, chopped onion, and garlic. Once combined, add in the mayonnaise until well blended. Next, place bread slices under the broiler for 30-60 seconds to toast lightly and then top with tuna mixture. Place cheddar cheese slices on top of that and then place under the broiler one more time until they re melted. Calories: 605 Protein: 47 g. Carbs: 59 g. Fat: 20 g.
Oregano Baked Salmon 6 oz. salmon 1 tbsp. lemon juice 1 tbsp. oregano 1 tbsp. low-sodium chicken broth 1 cup cooked wild rice 1 cup steamed broccoli Place the salmon in a shallow baking dish, drizzling over the chicken broth and lemon juice. Sprinkle the oregano over top and place in an oven preheated to 350 degrees F and bake for 20 minutes. Meanwhile, prepare cooked wild rice according to the package direction and steam one cup of broccoli in a steamer. Once finished, serve with salmon, drizzling with a little more lemon juice if desired. Calories: 556 Protein: 44 g. Carbs: 48 g. Fat: 21 g.
Teriyaki Salmon 6 oz. salmon 1 tbsp. soy sauce 1 tbsp. brown sugar ½ tbsp. ketchup 1 tsp. onion powder 1 tsp. garlic powder 1 tsp. ground ginger 1 cup cooked wild rice ¼ cup onion, sliced into rings ¼ cup julienned red peppers ¼ cup julienned green peppers Combine together the soy sauce, brown sugar, ketchup, onion powder, garlic powder, and ginger until well mixed. Next, place in a bag along with the salmon and allow to marinate in the fridge for at least 2 hours. Once finished, place the salmon along with mixture and vegetables in a pan heated over medium-high heat and cook until it flakes easily with a fork and vegetables are slightly tender, about 6-8 minutes, flipping salmon at half time. Serve over top of a bed of wild rice. Calories: 606 Protein: 44 g. Carbs: 59 g. Fat: 21 g.
Salmon Omelette 4 oz. canned salmon 1 whole egg 2 egg whites ½ tbsp. olive oil ½ cup diced mushrooms ½ cup diced green peppers ½ cup spinach leaves 2 slices whole grain bread, toasted Whisk together the whole egg and egg whites. Next add the canned salmon until distributed. Pour onto a pre-heated pan over medium heat, drizzled with olive oil. Allow to cook for 3-4 minutes or until edges begin to bubble lightly and then using a spatula flip over to the other side. Sprinkle with mushrooms and green peppers, tossing the spinach leaves on top. Continue cooking until eggs are done and then serve alongside two pieces of toasted whole wheat bread. Calories: 580 Protein: 46 g. Carbs: 53 g. Fat: 20g.
Salmon Burgers ½ can of salmon 1 egg white 1/8 cup oats ¼ cup diced celery 2 tbsp. fat-free mayonnaise ½ tbsp. olive oil 1 sliced whole wheat bun 1 tomato slice sliced cucumber mustard Combine together the salmon, egg white, oats, celery, and mayonnaise until well mixed. Form into a patty and then heat the olive oil on a pan over medium-high heat. Place the patty in the pan and cook for 8-10 minutes, flipping at half time. Serve on top of a whole wheat bun topped with mustard and tomato and cucumber slices. Calories: 547 Protein: 39 g. Carbs: 60 g. Fat: 16 g.
Creamed Salmon On Crackers 4 oz. canned salmon 1 oz. light cream cheese salt and pepper to taste ¼ cup diced red pepper 2 oz. Triscuit Whole Wheat Crackers Mix together the salmon, cream cheese, salt, pepper, and diced red pepper. Spoon onto the Triscuit whole wheat crackers and then serve. Calories: 502 Protein: 38 g. Carbs: 43 g. Fat: 20 g.
Tomato-Basil Shrimp Linguine 6 oz. cooked shrimp ½ cup low-sodium tomato sauce 1 cup cooked whole wheat linguine ½ cup julienned red pepper 1 sliced carrot ¼ cup sliced onion 1 ½ tbsp. olive oil 1 tsp. minced garlic In a small pan, heat the olive oil and garlic over medium heat. Add the red peppers, carrots, and onion to the pan and cook for 3-4 minutes. Toss in the shrimp and tomato sauce and cook for another 1-2 minutes. Serve over top of whole wheat linguine. Calories: 628 Protein: 43 g. Carbs: 62 g. Fat: 23 g.
Lemon Dill Tilapia 6 oz. tilapia 1 tbsp. lemon juice 1 ½ tbsp. olive oil 1 tbsp. freshly cut dill salt and pepper to taste 1 cup brown rice, cooked 5 spears steamed asparagus Combine the lemon juice, 1 tbsp. olive oil, and dill into a small bowl and then place in a sealable plastic bag along with fish and let sit in the fridge to marinate for 3-4 hours. Once finished, place fish and marinade on a heated pan and cook for 6-8 minutes, flipping at the half way point. The fish should flake easily with a fork. Meanwhile, prepare the brown rice according to package directions and steam the asparagus by placing it in a shallow pot of boiling water for about 5-8 minutes. Serve the fish alongside the rice and asparagus drizzled with olive oil and sprinkled with salt and pepper. Calories: 598 Protein: 48 g. Carbs: 53 g. Fat: 21 g.
Fish Sticks With Sweet Potatoes 6 oz. tilapia fillets, sliced into thin strips 1/8 cup steel cut oats 1 tbsp. oregano ½ tsp. salt and pepper 2 egg whites 1 medium sweet potato, sliced 1 tbsp. olive oil ½ oz. cheddar cheese 1 celery stalk, sliced 1 large carrot, sliced Whisk together the egg whites and spices in a shallow baking dish. Next, dip the fish in the egg mixture and then place on a plate with rolled oats to coat. Place on a non-stick pan and bake in an oven preheated to 350 degrees F for 15-20 minutes, flipping at half time and watching to ensure they don t burn. Meanwhile, heat the olive oil in a small pan over medium heat and then add in the sliced sweet potato. Cook for 4-5 minutes or until potato is tender and then remove from pan and place on a plate, topping with cheddar cheese. Place the plate (oven safe) under the broiler for about 1 minute to allow cheese to melt and then serve alongside the fish and sliced vegetables. Calories: 633 Protein: 49 g. Carbs: 62 g. Fat: 21 g.
Thai Noodle Shrimp Bowl 1 cup cooked whole wheat angel hair pasta ½ cup shredded cabbage 1 large carrot, shredded ½ green pepper, chopped ½ red pepper, chopped 1 small handful of fresh cilantro 1 chopped green onion 6 oz. pre-cooked shrimp 2 tbsp. peanut butter 2 tbsp. soy sauce 1 tbsp. rice wine vinegar 1 tsp. brown sugar ½ tsp. garlic powder ¼ tsp. salt Pre-cook pasta according to package directions. In a large bowl toss together the cabbage, carrots, peppers, ½ the cilantro and onions, as well as the shrimp. In another bowl, stir together the peanut butter, red wine vinegar, soy sauce, brown sugar, garlic powder, salt, and pepper. Add the pasta to the salad mixture and then drizzle with sauce. Toss and then serve with remaining cilantro and green onions. Calories: 620 Protein: 48 g. Carbs: 59 g. Fat: 21 g.
Cheap Recipes
Peanut Butter Balls ½ cup steel cut oats 2 scoops of protein powder 2 tbsp. peanut butter 1 tbsp. Stevia 1-2 tbsp. water Combine all ingredients together, adding enough water to moisten so that you can form small balls (note the mixture shouldn t be too sticky, but sticky enough to hold together). Calories: 595 Protein: 51 g. Carbs: 52 g. Fat: 20 g.
Tuna Fried Rice 1 can of tuna 3 egg whites 1 cup cooked wild rice 1 cup diced red peppers, green peppers, carrots, and celery (mixture) 1 ½ tbsp. olive oil Sauté the vegetables, wild rice, and egg whites in olive oil in a pan over medium-high heat. Next add in the can of tuna and serve, drizzling with some low-sodium soy sauce if desired. Calories: 561 Protein: 43 g. Carbs: 50 g. Fat: 21 g.
Apple Cinnamon Bars 1 ½ scoops vanilla protein powder 1/2 cup rolled oats 2 egg whites 1 tbsp. unsweetened applesauce 25 almonds, ground in a blender 1 tbsp. stevia sprinkle of cinnamon Preheat the oven to 350 degrees F. Combine the egg white and applesauce in a bowl. Next add in the protein, cinnamon, oats, stevia and almonds. Continue to stir until well mixed. Pour this into a lightly sprayed non-stick pan and bake for 8-12 minutes. Remove, allow to cool, and then serve. Calories: 565 Protein: 46 g. Carbs: 52 g. Fat: 19 g.
Protein Packed Cranberry Cookies 2 egg whites 1/3 cup oatmeal 1 ½ scoop vanilla protein powder 1 oz. dried cranberries 1 ½ tbsp. almond butter 1 tbsp. Stevia Combine the egg whites, oatmeal, protein powder, and stevia in a bowl, mixing well. Add in the cranberries and continue to mix until evenly distributed. Next, place by spoonful onto a greased baking sheet and bake in a preheated oven at 425 degrees F for 10-15 minutes. Calories: 532 Protein: 43 g. Carbs: 48 g. Fat: 18 g.
Banana High Protein Ice Cream 2 frozen bananas (peeled before freezing) 1.5 scoops vanilla or chocolate protein powder ½ cup skim milk 1 ½ tbsp. natural peanut butter Mix all ingredients together in a blender and then place into a bowl. Place in the freezer for 30-45 minutes until desired consistency/texture is reached. Calories: 551 Protein: 42 g. Carbs: 55 g. Fat: 18 g.
Italian Tuna Pasta 1 can of tuna 1 cup cooked whole wheat pasta shells 1 sliced red pepper 1 tsp. pureed garlic 2 tbsp. olive oil based Italian salad dressing ½ tbsp. olive oil 1 tbsp. oregano 2 tbsp. Parmesan cheese In a small pan, heat the olive oil over medium heat. Add in the sliced red pepper and pureed garlic and cook until red pepper is tender. Next stir in the tuna and mix with oregano. Combine this with the cooked pasta and then drizzle on top the Italian salad dressing. Sprinkle with Parmesan cheese and then serve. Calories: 558 Protein: 40 g. Carbs: 54 g. Fat: 20 g.
Cheesy Sweet Potatoes 1 large sweet potato (or 1 ½ medium sized) 1 cup cottage cheese, grated 2 oz. cheddar cheese 1 tbsp. fresh cut green onions 1 tsp. onion flakes 1 tsp. garlic flakes Bake the sweet potatoes using desired method (microwave or oven). Slice in half and top each half with cottage cheese. Sprinkle grated cheddar cheese over top and then toss on green onions, onion flakes, and garlic flakes. Place under the broiler for about 1 minute or until cheese is just melted. Serve immediately. Calories: 595 Protein: 46 g. Carbs: 57 g. Fat: 20 g.
High Fiber Breakfast Bowl ½ cup bran buds 6 tbsp. flaxseeds 1 scoop vanilla protein powder ¾ cup Greek yogurt ½ cup blueberries Mix together the protein powder with Greek yogurt and then spoon into a bowl. Top with bran buds, flaxseeds, and blueberries. Serve. Calories: 585 Protein: 47 g. Carbs: 55 g. Fat: 19 g.
Tuna Salad Pita 1 can of tuna 2 tbsp. fat-free mayonnaise 1 diced pickle ¼ cup diced onion 2 tbsp. salsa 2 oz. cheddar cheese 1 cup alfalfa sprouts 1 large whole wheat pita Mix together the tuna, mayonnaise, pickle, onion, and salsa. Place in a whole wheat pita with alfalfa sprouts and cheese. Serve cold or place under the broiler for a minute or two to allow cheese to melt. Calories: 620 Protein: 47 g. Carbs: 61 g. Fat: 21 g.
Mexican Tuna Sandwich 1 whole wheat bun 1 can of tuna ½ cup salsa 2 oz cheddar cheese 1 cup sliced carrots Mix together the tuna and salsa. Place the whole wheat bun under the broiler for 1-2 minutes to lightly toast and then top with tuna mixture. Next, sprinkle grated cheddar cheese over top and place back under the broiler for another 2-3 minutes or until melted. Serve alongside sliced carrots. Calories: 595 Protein: 46 g. Carbs: 58 g. Fat: 20 g.
Message From Jeff: I hope you enjoy these delicious weight gain recipes as much as I do. Feel free to get creative with your meals and don t feel like you have to follow these recipes to the letter. You can always experiment with them and change them up to meet your taste. To your speedy weight gain, Jeff Masterson