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Discussion Starter #1
seems like a lot of the l4phamily is into working out, staying healthy, or just want to be as muscular as possibly can be.

I think we should use this thread to start sharing healthy recipes.
I mean, who can eat the same bakes chicken breast, the same protein shake, the same egg white everyday right?

my first recipe that i use a lot. protein pancakes

◦1 cup of whole wheat pancake mix
◦2 scoops of your favorite protein powder, I recommend Optimum Nutrition
◦1 cup of low-fat or non-fat cottage cheese
◦2 egg whites
◦1/4 cup of water

Preheat a frying pan or skillet on the stove or oven, coat lightly with non-fat cooking spray.

Blend egg whites, cottage cheese, and water in a blender until it reaches a liquid consistency.

Mix the protein powder with blended ingredients in a bowl. Stir until lumps are gone.

Next add the pancake mix and stir until mixture is fairly uniform.

Do not over stir!

Add additional water only if mixture is not to your desired consistency.

Pour onto skillet, cook until edges start to turn brown, then flip and cook for a couple more seconds.

Enjoy
 

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Protein shakes with banana/stawberry's added.

As a snack I have a friend who has a banana with peanut butter smeared on the outside, which he says is good. It is also the "good" peanut butter. Without all the extra stuff, forget what he mentioned.

Edited for recipes.
 

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I'll have to find my P90X nutrition book, that thing was full to the brim with amazing recipes.
 

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Great idea Bign! I have an entire binder full of clean eating recipes that me and my girl have collected over the years.

I will throw some up later this week when I get some time.
 

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a lot to say here.

My first contribution will be breakfast.

-1 or 2 scoops protein powder upon waking/as you prep breakfast

-1/2 cup instant steel cut oats
-1 Motts Apple Sauce dumped onto oats
-1 Large Banana diced ontop of that

3 large eggs prepped as you desire


This is the breakfast of champions. Tons of protein, lots of quick carbs to rev up metabolism, low GI carbs+fiber to hold you over (oats) and some fat to balance it oat from the eggs.

My credentials: 205lb @ 11% bodyfat (was less before a 2 month bulk)
 

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Here are a few recipes from my p90x guide.

Part of the "Energy Booster" phase.

9 oz boneless skinless chicken breast
Whole wheat pita
1-1/2 oz low fat feta cheese, crumbled
1/4 tomato, chopped
2 tbs red onion, chopped
1/4 cup cucumber, peeled and chopped
squeeze of lemon

Grill or bae chicken breast in Pyrex dish @ 350F for approx. 20 min.
Cool chicken and cube into 1-inch pieces
Place in pita and add all other ingredients, squeeze lemon over top.

Nutrition Info
583 Calories
14g Total Fat
72g Protein
41g Carbohydrates
186mg Cholesterol
986 mg Sodium
 

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Stuffed Peppers

1 lb. ground beef, extra-lean (less than 5 percent fat)
1 cup brown rice, cooked
2 cups tomato sauce
1 cup onion, chopped
1 egg, beaten
1/4 tsp. garlic powder
1 tsp. Worcestershire sauce
6 green bell peppers

Preheat oven to 350 degrees. Cut tops off peppers and remove seeds and membranes. Mix first seven ingredients and stuff mixture into the bell peppers. Bake for 1 hour and serve! Serves 6 (although they're pretty low-cal—you could eat two easily).

Calories 208
Fat Total 5g
Carbs 23g
Fiber 6g
Protein 19g
 

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everything is looking good so far. Might have to try these out for my dinners this week. The pita sounds really good
 

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Here is my first of 6 meals:

Optimum Nutrition: 100% Natural Whey Protein - 25 g
Organic Dry Oats: Blended** (see notes below) - 70 g
Organic Cold Milled Flax Seed - 22 g
Ice Cold Water - 16 oz

CALORIES: 507
FAT: 15 g
CARB: 60 g
PROTEIN: 33 g

MACRONUTRIENT RATIOS:
FAT: ~30%
CARB: ~40%
PROTEIN: ~30%

Optional - Add just a splash of Organic OJ or Organic Agave Nectar to sweeten it up.
Don't forget to compensate the Carbs by using a little less oats.

**NOTES:
In order to assist my intake of Oats, I dry blend a large batch in a blender, until the Oats turn into a powder. Store in a air tight container and scoop the right quantity when needed.
 

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Discussion Starter #12
so does this make the oats be better disolved in the protein shakes better? (blending it up)

great idea for a preworkout shake..thanks
 

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My daily breakfast, whether competing or off season.

(started doing this because I can't choke down egg whites)

9 egg whites
1 whole egg
1 cup oatmeal (Quaker)
1/4 cup nonfat milk

Stir together with whisk and put on skillet with some non stick spray at 350degrees. Cook until browned and then cut up into squares and flip until other side is brown.

I was initially adding honey in it but I found it's easier to put it on after it's cooked.

I've eaten them with strawberries, oranges or honey and cinnamon (great to reduce cholesterol). Easy to choke down and great for you. When I'm bulking I bump it up to a dozen eggs and repeat it at dinner.
 

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Thats a lot of damn eggs.
You're telling me! When I buy 2 stacks of 5 dozen at the grocery story the clerk always looks at my funny and sometimes asks something like will this last you a couple months? My reply is "no, about 4 days actually".
 
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