Lean eating


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Lean eating

  1. 1. www.fiture.coBEVERLY NO-BAKE PROTEIN BAR5 tbsp. natural peanut butter (chunky or smooth) or almond or cashew butter½ cup dry oat meal½ cup oat flour (or double the dry oats)6 scoops Muscle Provider Chocolate1 tsp. vanilla2 tbsp. flax seeds (optional)1 cup non-fat dry milk½ cup waterSpray an 8-by-8 baking dish with Pam. Mix dry ingredients, and then add peanut butter and mix. Addwater and vanilla. Using a wooden spoon, mix until sticky dough forms. Spread into pan and refrigeratea few hours (or freeze for 1 hour) Cut into 9 or more squares. Wrap bars individually or store in coveredcontainer between sheets of wax paper. Keep refrigerated. Makes 9 bars, each 197 calories.I’ve added honey, vanilla MP and nuts. I have always doubled the dry oats and dropped the oat flour(mainly because I don’t have oat flour in my cupboard).NO BAKE COOKIES #11 scoop Muscle Provider chocolate1/3 cup old fashioned oats½ cup Better’n Peanut Butter (found in the organic section of Kroger’s or Trader Joes)Microwave peanut butter for about 30 seconds to soften. Mix in the MP. You can microwave the PB/MP mix a little more (about 15 seconds) to reach a smooth consistency. Do not over microwave. Do notcook the oats. Fold in the oats and drop tablespoons full onto wax paper. Refrigerate for approximatelya half hour. You can adjust recipe depending on how many cookies you want. This recipe will makeapproximately 6 cookies.NO BAKE COOKIES #21 scoop Muscle Provider chocolate1 pk Splenda or Equal½ cup cooked oatmeal1 tsp. natural chunky peanut butterMix ingredients together while oatmeal is still hot so it blends well. Let it sit for several hours (I let mine sitovernight) and enjoy. You can adjust the portions of each ingredient according to your caloric needs. PANCAKES/CREPES/WAFFLESUMP CREPES.1-2 whole eggs5 egg whites1 tbsp. cream (optional)3 scoops vanilla UMP6-8 oz. water (vary water to consistency you want)Blend all ingredients together in a blender. Spray a non-stick skillet with cooking spray and heat tomedium heat. Pour the mixture into your skillet and cook as you would thin pancakes - one crepe at atime. Serve as is or with no sugar added jelly or preserves or no sugar added syrup.Makes 4-6 crepes. (Approximately 75 grams protein, 15 grams carbohydrate, 15 grams fat)Note: You can refrigerate unused portion or store in a cooler and eat as a snack anytime. This is Sandyand Rogers favorite recipe.
  2. 2. PROTEIN PANCAKE #1½ cup egg whites1 whole egg1 scoop vanilla UMPAdditional vanilla to tasteCinnamon to tasteI add a little water sometimes too. Cook over low to medium heat with non-stick spray. Top with sugarfree syrup.PROTEIN PANCAKES #21 large egg + 3 egg whites3 scoops UMP½ cup oatsMix ingredients. Cook in a pan at low heat until little bubbles appear and pancakes start to brown. Flipand wait a minute or so, and bam! Perfect pancakes! I add Splenda and maple extract for syrup.COTTAGE CHEESE PROTEIN PANCAKES4 egg whites½ cup fat free cottage cheese2 scoops UMP or MP (or 1 of each)½ cup oatsMix all ingredients in a blender until really smooth, like cake batter. Cook in a skillet.UMP CHEESE BLINTZ CREPESFor Crepe10 egg whites2 yolks (optional)1 tsp. vanilla extract2 tbsp. butter spray1 tsp. salt½ pk fat free, sugar free white chocolate pudding mix (optional)2-2 ½ cups water (start with 2 cups and add more at the very end if needed)10 scoops UMP vanillaFor Filling6 oz. nonfat cottage cheese5 oz. nonfat or low fat cream cheese (softened)1 tsp. vanilla extract1 jar sugar free jelly or preserves or your choiceCrepe: In a bowl mix the eggs, water, 1 tsp. vanilla, butter spray, salt and pudding. Then mix in the UMPslowly until it is combined well. In a 7-inch non-stick pan sprayed with cooking spray, heat the pan overmoderately high heat. Fill a ½ cup almost to the top with the batter, and off the heat pour the batter intothe skillet. Tilt and rotate the skillet quickly so that the batter covers the bottom in a thin layer and returnany excess batter to the bowl. Return the skillet to the heat, cook the crepe until lightly brown, looseningthe edges with a spatula as they cook. Repeat with the remaining batter.Make the filling: In a bowl mix the cream cheese, cottage cheese and 1 tsp. vanilla until the filling iscombined well. Spoon 1 ½ - 2 tbsp. of the filling and 1 tsp. jelly onto the middle of the crepe. Fold up thebottom and then the two sides to enclose the filling - or just roll crepe with ends open. Serve with 2 tbsp.whipped topping and berries.Serve at room temperature – or cold. Makes 14 blintzes.Serving Size: 1 BlintzCalories: 136, Protein: 18 g, Carbs: 5 g, Sugar: 2 g, Fat: 4 gBELGIAN BODYMUSCLE WAFFLES
  3. 3. ½ cup servings egg substitute2 ½ scoops UMP (vanilla is best)¾ scoop baking mix (we use generic brand pancake/biscuit mix)Mix ingredients with water to a batter consistency. Place in waffle maker for 2-4 minutes. The longer youcook them, the more they taste like Belgian waffles. If you like them fluffier leave them in less time. If youdont have a waffle maker, make pancakes. They are awesome too!Top with no cal/Splenda sweetened syrup and spray butter.UMP CHOCOLATE ALMOND BUTTER BANANA PANCAKE1 egg½ banana1 scoop UMP chocolate¼ cup oatmeal1 tbsp. almond butter(optional) 3-4 chopped macadamia nutsMix ingredients and make a pancake batter and cook in a skillet.ALMOND BUTTER PANCAKES4 egg whites1 scoop UMP vanilla1 pkt Splenda1 tbsp. almond butter (I like raw, unsalted, crunchy)Cinnamon to tasteMix up all ingredients and pour into pan. So good you dont even need anything on them. I make mine thenight before and eat them cold in the morning on the way to work.MUSCLE PROVIDER PROTEIN PANCAKES4 egg whites, 2 whole eggs1 scoop Muscle Provider vanilla½ cup oatmeal1 tsp. baking powder3-4 packets Splenda3-4 strawberries (optional)Makes great pancakes, waffles, or even muffin batter.PUDDING PROTEIN PANCAKES6 egg whites½ cup of oats1 scoop UMP or MP½ package of sugar free Jell-O mix (I used strawberry banana)Mix all ingredients together in a blender and let sit for an hour in the fridge. The mixture turns out to belike pancake batter. Cook in a skillet just like pancakes.WHOLE WHEAT PROTEIN PANCAKES1 whole egg1 tbsp. olive oil1 tsp. vanilla extract2 scoops UMP1 tbsp. whole wheat pancake mix
  4. 4. Mix all ingredients; add water to make a batter consistency. Cook in a skillet like pancakes. Top with atbsp. of sugar free strawberry jam and whipped cream if you would like.These are great in afternoon as well. I store in the fridge for my 4th meal of the day, spread Cool Whip onthem and roll them up like burrito. This recipe makes about 3 medium size pancakes.340 cals; 17 carbs; 41 protein; 14 fatBUCKWHEAT PROTEIN PANCAKES¼ cup buckwheat hot cereal½ cup egg whitesVanilla, cinnamon and Splenda to taste2 tbsp. ground flax meal1 scoop UMP vanillaWaterSoak buckwheat in egg whites (I usually do this overnight). Add vanilla and cinnamon to taste. Stir in flaxmeal. Add UMP and then water until at desired consistency. Cook on griddle or in a skillet as you wouldyour pancakes.PROTEIN PANCAKES/MUFFINS/BREADIn a blender, place 12 egg whites, three scoops of UMP or Muscle Provider, and Splenda to taste. Blenduntil smooth. Then add one cup of fat free cottage cheese and continue blending. Add about 1 cup waterand blend again. Pour into a bowl containing 2 ½ cups of oatmeal and stir well.For muffins, bake at 325 degrees for 28-30 minutes. For best results, use a flexible rubber muffin panssprayed with Pam. This recipe makes great pancakes as well. You can add raisins, nuts, etc. to the mixif you wish. I didnt have a rubber muffin pan so I used a small rubber cake pan and sliced into 6 hugesquares. This makes a great portable food for bodybuilders.Here is the breakdown per bar: (makes 6)185 calories16g carbs22.2g protein3.4g fatMUSCLE PROVIDER WAFFLES1 cup egg whites1 scoop Muscle Provider vanilla½ cup oats¼ tsp. nutmeg1 tsp. baking soda2 strawberries3 walnutsPut all ingredients in a blender on high for about a minute. On my waffle maker I can make 2 at a timeand it takes exactly 3 ½ minutes to make perfect fluffy waffles. Top with a little Splenda. I usually make adouble batch, stick extras in fridge and put in toaster next day for breakfast. This recipe makes about 6waffles.UMP & KASHI CEREAL10 oz. of milk1 scoop of UMP1 cup Kashi GoLean CrunchJust make an UMP shake with 10 oz. milk and 1 scoop UMP. Then pour over Kashi cereal.This is a quick, delicious, protein packed meal you can take with you on the road or eat at home anytime.It will give you plenty of dietary fiber, low glycemic carbs from the cereal and 39+ grams of high qualityprotein. Sometimes I even add 6 oz. of cold coffee to the mix for a pick me up.
  5. 5. by Tamara Watt