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Recipes

Fitness Food – Protein Pancakes

March 5, 2009

Protein Pancakes
Serves 1
Ingredients: P/C/F
1 cup of fat free cottage cheese 28/14/0
1 cup dry oats 10/54/5
1 egg 1-2 whites 12/0/5
tsp vanilla extract
dash of cinnamon
dash of pumpkin pie spice or cinnamon
1 tsp sucralose (Splenda)
1/4 cup milk 2/3/2 (if you want a really thick batter, don’t use all of the milk)
1 tbsp light spread 0/0/5
1/4 [...]

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Fitness Food – Venison Quesadillas

February 26, 2009

Venison Quesadillas
serves 1
Ingredients: P/C/F
2 low carb wraps 10/22/4
56g fat free cream cheesy 8/4/0
14g light spread 0/0/5
100g of chopped onion + bell pepper 0/6/0
14g shredded 2% cheddar 3.5/0/3
28g shredded 1% extra sharp cheddar 9/0/2.5
***feel free to use any type of cheese you want as long
as the fat content fits in with your macro [...]

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Fitness Food – Egg Wraps

February 19, 2009

Egg Wraps
serves 1
Ingredients: P/C/F
2 corn tortillas 2/11/.5
2 eggs + 1 white 20/0/10 (change white to yolk ratio for dietary needs)
7g light spread 0/0/2.5 (used for cooking the eggs in, but of course you can use no-cal cooking spray)
tablespoon of salsa 0/3/0
14g 2% shredded chedda cheeze 3.5/0/3
45g diced ham 8/0/1.5
P/C/F
30/14/18
~340 kcals per [...]

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Fitness Food – Chicken and Rice with a Thai Peanut Sauce

February 13, 2009

I am a huge fan of oriental food and I have always enjoyed the Asian cuisine for as long as I can remember. During high school, after football practice, we all used to head across town to our favorite Chinese buffet and pig out on chicken sticks, fried rice and lo mein. While [...]

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Fitness Food – Chicken Tortilla Soup

February 13, 2009

Chicken Tortilla Soup
Serves 2
Ingredients: P/C/F
2 -14oz cans of chicken broth 0/4/0
10 oz chicken breast 55/0/10
2 tsp taco mix/seasoning 0/4/0
3/4 cup – 1 cup of your favorite salsa 0/18/0
4 corn tortilla’s 2/22/1
1/2 cup of 2% cheddar cheese 14/0/12
few slices of jalapeños (to your liking)
salt + pepper
P/C/F
35/24/12
~344 Calories per Serving

Directions:
Dice chicken into small chunks, season with taco [...]

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Fitness Food – Egg Bake

January 29, 2009

Egg Bake
Serves 4
Ingredients: P/C/F
3-4 cups frozen veggies depending on what you decide to use (~450g or 1lb) 5/20/0
2.5 oz turkey sausage 13/0/5
3 eggs + 5 whites 44/0/15
2 oz fat free mozzarella 18/4/0
.5 oz cheddar 3.5/0/3
1/4 cup skim milk 2/3/0
-Spices I used-
Black Pepper
Chipotle
Chili Powder
Red Pepper Fakes
Garlic Salt
Sea Salt
P/C/F
21/7/6
~166 kcals per serving
Directions:
Preheat your oven to about 375 [...]

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Fitness Food – Chocolate Cheesecake

January 22, 2009

Chocolate Cheesecake
Serves 4
Ingredients: P/C/F
28g(4 square crackers) crushed graham cracker for crust 2/21/3
5oz generic/store brand fat free cream cheese 20/10/0
2 small tubs of Philly Fat Free Cream Cheese ~60/12/0
3/4 cup Splenda* 0/18/0
*could make it 1 cup if you wanted it to be slightly sweeter
1/2 tsp vanilla extract
1 egg 2 whites 16/0/5
1/4 cup whole milk 2/3/2
4 tbsp(20g) [...]

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