Play with these a bit. These work for me, but your tastes
may vary, cooking times may vary, etc.
(I will add more pics as I make them again)
EGG WHITE FRITTATA
THINGIE
6 egg whites, 1 cup cooked spinach, 1 chopped celery stick.
(or other veggies to taste, whatever you like). Mix in bowl with spices (I like
a teeny salt, pepper, Mrs. Dash seasonings, cayenne)
Spray a pan with PAM,
the pour mixture in, put a top on it and let it cook until the top is
hard. Then eat it. I actually do like 18 egg whites at once in a HUGE pan, that
way I have 3 days’ worth of breakfasts cooked.
Pictured is with asparagus and brussel sprouts. Oh, and I was a gangster and managed to flip that B over, which is why the top is crispy. Do not attempt unless you have skills or like your mood messy looking.
TURKEY MEAT LOAF
I cook 3lbs at a time, which gives me about 5 days’ worth of
food!
3 lbs 99% lean ground turkey (sorry, Costco doesn't have the
lean stuff!) 6 egg whites to bind, 2-3 cups of cooked spinach, and whatever
other veggies you like (onions, bell peppers, celery)a TON of spices. (salt,
pepper, chili powder, cayenne, garlic, garlic, garlic, parsley and oregano
flakes, cumin (my fave) and various Mrs. Dash spices. Just play with it) I also
add a ½ cup water.
Mix it like crazy and pour into 2 12” glass casserole
dishes. (If you have one large one, that’s fine too, I don’t). Cook at 350 for
about 45 minutes. I usually increase
temp to 380 or so the last 10 mins to crisp the top a bit. Its drier than most
meat loafs (hello? 99% lean) but the ½ cup water helps immensely!
CRISPY TILAPIA SALAD
Using Pam, just pan fry the tilapia until its super crispy
(high heat) and flip it over and do the same on the other side. (sorry, the pan
is a pain in the ass to clean after, but it’s worth it)
Before it cools, break it into bit size chunks, then
refrigerate overnight. Cut up a cup or 2 of romaine, add the tilapia (and
either lemon squeeze or tapatillo for dressing) and enjoy. It’s actually my
favorite way to eat tilapia now.
PROTEIN PANCAKE
4 scoops whey protein (I use 619 Muscle Vanilla or Angel
Food Cake protein, but Gaspari ProBiotic Cinnamon Protein powder is delicious
too) 4 egg whites, 3-4 packets of Stevia (NOT SPLENDA). I also add sometimes
cinnamon, a teeny bit of baking powder, although not necessary) and a
tablespoon of water. Just mix the ingredients (easiest in a blender, but I use
a protein shaker cuz the noise bothers me).
PAM and pour into a small pan (6”). You can use a big pan,
but it’s runny and might spread out a lot, the small pan keeps it confined.
Cook with lid on low heat for about 5 mins, then flip when the top is no longer
jiggly. Only cook it for about 30-60 seconds then put on a plate. Use Walden
Farms Calorie free syrup (its SOOOOO GOOOOD) J
On high carb days, add a ¼ cup oats too it for a thicker, yummier treat (hah,
that’s what she said).
TILAPIA (or
other whitefish, like cod, mahi mahi, or halibut) TACOS
Pan sear 6-7 oz of tilapia so its cooked (to your taste, I like
it crispy). I add seasonings like salt, Mrs.
Dash, tapatillo or sriracha, pepper, you got it. Add ¼ to ½ (whatever your meal
requires) pre-cooked brown rice and sauté on high heat for about 3-5 more
minutes (however crispy you like your stuff). Place on a large romaine leaf and
you are golden! If you are not prepping for a contest, add a dollop of non-fat Greek yogurt (sour cream substitute) if you want. Also add other veggies like
bell peppers if you like.
You can do this with your 99% lean ground turkey, or even
shrimp as well, I just really like the consistency of the whitefish.
CINNAMON
EGG WHITES
If you are like me and love sweet things, but are not
allowed to have them, or are in the final stages of your contest prep and
cannot have protein powder any more, then try these! Separate 10 egg whites (makes
2 servings) into a bowl. Add 4-5 packets of Stevia, and some cinnamon. Pour
mixture into a large pan on the stove and cover. Cook on low heat for about 7-9
minutes until the whole thing is hard. Cut in half and you have two servings. It’s
like a treat for breakfast! If you want, you can add oatmeal to it if you are
allowed for a thicker, almost pancakey quality.
Snacks and Treats
CINNAMON
CUCUMBERS
These are not high-protein, but they are low carb and great
for a sweet fix at the end of the night. Just cut up a cucumber (use English
cucumbers, the super long skinny ones, they are best because their skin is
thinner) If you use the shorter thicker ones (sounds dirty…lol), then peel
them. But the skin has a ton of nutrients so that’s why I prefer the long ones
(That’s what she said). Cut them in circles, put on a plate, sprinkle with
cinnamon and Stevia, and voila…YUMMY sweet HEALTHY
KALE CHIPS (or spinach chips!)
A personal favorite. pre-heat oven to 375. Hand-tear kale
into teeny pieces. Spray Pam on a cookies sheet lined with foil. Toss kale with
either a small amount of olive oil and spread evenly on cookie sheet. or do
what I do and just spray some Pam over the top of the Kale once spread. Add
salt, seasoned salt, garlic, pepper or whatever you want. Place in oven for
about 15-20 minutes or until kale is brownish. It should be nice and crispy! Same thing for spinach, except you dont need to tear the spinach.
Pictured is spinach
