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.
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
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