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12 Dec 2012
12 Dec 2012

Ingredients

  • 500 gm Lean ground turkey breast, serving size is 120gm Women, 150gm Men
  • 1 package Low Sodium Onion soup mix
  • 1 egg white
  • 1 cup broccoli
  • Small house salad with 1 tablespoon each of vinegar and oil dressing.

12 Dec 2012
12 Dec 2012

Ingredients

  • 2 portions brown or black rice (about ½ cup uncooked)
  • 2 portions lean ground sirloin (about 250gm)
  • 1 Tbsp. toasted sesame oil
  • 3 cloves garlic, minced
  • 3-4 green onions, sliced
  • 1 cup broccoli slaw (found in produce department)
  • 1 cup red cabbage, shredded
  • 1 Tbsp. lite gluten free soy sauce (low sodium)
  • Crushed red pepper flakes, to taste

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 kg ripe plum tomatoes, stem ends trimmed, cut into thin wedges
  • 1/2 medium onion, peeled and cut into thin wedges
  • 2 strips orange zest, cut into thin slivers
  • 2 cloves garlic, minced
  • 1 tablespoon extra-virgin olive oil
  • 1/3 cup pitted Kalamata olives, coarsely chopped
  • 1 tablespoon chopped fresh rosemary
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 1/2 kgs salmon fillet, (about 1 1/2 inches thick), skin removed, cut in 4 pieces

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 rockmelon
  • 2 portions low-fat cottage cheese

12 Dec 2012
12 Dec 2012

Ingredients

  • 100 gm light, fat-free, sugar-free vanilla yogurt
  • 1 serving vanilla protein powder
  • 1/2 cup fresh or frozen raspberries
  • 1 squeeze of lime juice
  • Stevia sugar substitute, to taste
  • 3 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 serving chocolate protein powder
  • 250 ml cold skim milk or water
  • 1/3 cup frozen raspberries, unsweetened
  • 6 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 cup almond milk
  • 1 scoop protein powder
  • 1 tbsp cocoa powder
  • 1/2 tsp vanilla
  • 1 pkt stevia
  • 1/3 tsp xanthan gum
  • 1/2 tsp guar gum
  • 17-18 ice cubes (225g)

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 scoop chocolate protein powder
  • 1 tbsp cocoa
  • 2 pkts stevia
  • 1/2 tsp baking powder
  • 3 tsp unsweetened applesauce
  • 1 egg white

12 Dec 2012
12 Dec 2012

Ingredients

  • 3 cups of oats or quinoa flakes
  • 1 cup honey or brown rice syrup
  • 1 cup peanut butter (with no added sugar or salt)
  • 1 cup protein powder ( I usually use one of Chris's mass gainers, not sure if the quantity would differ with an isolate)
  • 1 cup total of add ins (eg. walnuts, dry roasted almonds, sesame seeds, pine nuts, pepitas, raisins, cranberries etc)

12 Dec 2012
12 Dec 2012

Ingredients

  • 28 g oats (100 cals) or 40g oats (150 cals)
  • 1 egg white (I have used a whole egg before with success using the 40g oats)
  • 1 tbsp water
  • 1/4 tsp baking powder
  • 1/2 - 1 tsp italian herb mix or basil etc

12 Dec 2012
12 Dec 2012

Ingredients

  • 1 cup cold skim milk or water
  • 1 servings vanilla protein powder (women 1 scoop, men 1.5 scoops)
  • 1 Tbsp. fat-free, sugar-free pistachio instant pudding mix
  • 1/2 Tbsp. chopped pistachios

12 Dec 2012
12 Dec 2012

Ingredients

  • 250 ml. cold water
  • 1 scoop vanilla protein powder, for women
  • 2 scoops vanilla protein powder, for men
  • 1/2 cup unsweetened pineapple chunks
  • 1/4 tsp. coconut extract
  • 5-6 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 4 hard-boiled eggs, discard 3 yolks and chop
  • 1 Tablespoon Light Mayo
  • 1 Tablespoon mustard
  • 1/2 stalk celery
  • 1/4 red bell pepper, diced
  • 1 teaspoon sweet pickle relish
  • 1 lettuce leaf
  • 1 slice Ezekiel bread or 8 inch brown rice tortilla

12 Dec 2012
12 Dec 2012

Ingredients

  • 200 ml cold skim milk or water
  • 1 scoop chocolate whey protein powder (women)
  • 2 scoops chocolate whey protein powder (men)
  • 1/8 teaspoon peppermint extract
  • 5 ice cubes

12 Dec 2012
12 Dec 2012

Ingredients

  • 2 serving vanilla whey protein powder
  • 1 tbsp. sugar-free instant butterscotch pudding mix, dry
  • 1 tbsp. organic natural peanut butter, smooth or chunky
  • 250 ml cold water or organic low fat milk.
  • 3-6 ice cubes

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