1 cup quinoa flour
1 cup whole wheat flour
1/3 cup baking splenda or Xylitol
1 Tablespoon baking powder
3/4 teaspoon salt
1/4 cup olive oil
2 egg whites or egg substitute equivalent to one egg
1 cup skim milk
Have all ingredients at room temperature before assembling.
Pre-heat oven to 400 deg. Grease or line with paper mini-muffin or muffin tin. Mix dry ingredients. Beat the egg whites or egg substitute, add milk and oil. Mix. Pour over dry ingredients and mix gently until well blended. Batter should be lumpy. Fill muffin cups 2/3rds full. Bake 20 minutes or until done and serve warm. Can be frozen and then microwaved when served.
- Add one cup chocolate mini-chips to the batter and bake as usual.
- Add 1 cup fresh or frozen blueberries to the batter and bake as usual. If using frozen berries, DO NOT thaw before adding.
- Sprinkle top of muffins before baking with cinnamon and splenda or xylitol.
- Fill tins 1/2 full with batter, place 1 teaspoon sugar-free jelly of choice in center and cover with batter. Bake as usual.
per mini muffin (per regular sized muffin)
Calories 66 cal (132 cal)
Carbohydrates 8g (15g)
Fiber 1.5g (3g)
Protein 2g (4g)
Fat 3g (6g)
2 cups Wheat Bran ½ oat bran (or ½ cup oats grinded)
2 Scoops of vanilla Protein Powder (you can use others) 2 medium bananas
6 egg whites 1 Tbsp sugar free fat-free banana pudding mix
1 cup splenda (or 20 packets) Cinnamon and nutmeg to desired taste
- Preheat oven to 350
- Combine all ingredients in large mixing bowl.
- In 4 mini loaf pans, divide mix as equally as possible.
- Bake at 350 for 35 to 40 minutes
Per Loaf- makes 4 loaves
Total Fat 1.8 g
Total Carbohydrate 41.1 g
Protein 22.55 g
Protein Yogurt Dessert
1 cup Fage Yogurt ( 0% fat )
1/4 cup frozen blueberries
1/4 tsp Vanilla Extract
2 packets Stevia Plus
In a blender or food processor, combine all ingredients and blend or whip. Then place in a container that can be frozen for 10 minutes.
Next, enjoy a nice high protein dessert!
Protein 20 gm
Carbs 16 gm
Fiber 3 gm
Fats 0 gm
Chocolate Banana Flapjacks
5 egg whites 1 ½ cups 8th continent light soy milk
4 scoops of chocolate protein powder 1 ½ cups old fashion oats
1/3 cup whole wheat pancake mix 1 medium banana
1 cups splenda (20 packets) 1 tsp banana extract (optional)
- In mixing bowl combine all ingredients and whisk to make sure protein powder is completely mixed.
- Spray griddle with cooking spray and pour batter.
- When bubbles “pop” flip pancakes over.
This recipe makes anywhere from 10 to 20 pancakes depending on desired size. The nutritional information is for the entire recipe.
Total Fat 18.4 g
Total Carbohydrate 146.5 g
Protein 161 g
Spicy Turkey Scrambler
8 oz 99% fat free ground turkey 2 whole eggs
12 egg whites 1 cup chopped onion
2 cups chopped red and green pepper 1 cup chopped raw mushrooms
2 Tbsp chopped garlic 2 Tbsp Worcestershire sauce
3 Tbsp hot pepper sauce 2 tsp ground turmeric
1 Tbsp olive oil 1.5 cups Kidney beans (for higher carb version)
- Coat a medium to large non stick skillet, with 1 tablespoon of olive oil (or use non stick cooking spray). Cook the ground turkey, peppers, mushrooms, and onions on medium heat.
- Add the spices, stir and let simmer until fully cooked. In a second pan coated with non stick spray, cook your eggs, either scrambled, or prepare 1/3 of the eggs as an omelet. If making a scramble, simply add the scrambled eggs into the large skillet when all ingredients are cooked and mix.
- If making an omelet, scoop one third of the mixture onto the eggs and then fold over to form your omelet. Repeat for two more omelets. Makes three servings of scramble or three omelets.
Makes 3 scramblers. Nutritional info is for one low-carb scrambler.
Total Fat 8.8 g
Total Carbohydrate 8.5 g
Protein 36.4 g
Oriental Brown Rice Lettuce Wrappers
1 carrot shredded ½ cup bean sprouts
1/2 small cucumber (cut into matchsticks) 3 green onions sliced
1 1/2 cups cooked brown rice 7 oz light firm tofu drained and cut into matchsticks
12 Boston lettuce leaves 12 tsp low-fat, low sodium bottled peanut sauce
- Combine carrot, bean sprouts, onions and cilantro.
- Divide rice, veggie combo and tofu evenly among lettuce leaves
- Fold the top and bottom of lettuce leaves. Roll and place seam side down on a serving plate.
- Serve with additional peanut sauce if desired.
- can use chicken in place of tofu
per serving- servings = 3 lettuce wraps
Total Fat: 3 g
Total Carbohydrate: 24 g
Protein: 8 g
Fruity Chicken Salad
2 cups diced cooked chicken 1 cup halved seedless grapes
2 Tbsp slivered almonds ¼ cup light sour cream
1 Tbsp low-fat mayo 1 cup chopped celery
1/2 c canned unsweetened crushed pineapple (strained) 1/2 tsp. salt
Lettuce (the amount you desire in salad)
- Combine all ingredients and mix well.
- This would also be good in a wrap or tortilla.
4 servings 1 cup each
Total Fat: 8.3 g
Total Carbohydrate: 24.1 g
Protein: 19.2 g
12 ounces fresh or frozen skinless salmon fillets, 3/4-inch thick, 4 portions
1/3 cup coarsely chopped fresh oregano
1/3 cup coarsely chopped fresh cilantro 1/4 cup sliced green onion
1 clove garlic 1 Tbsp fresh lemon juice
2 teaspoons olive oil 1/4 teaspoon salt
1/8 teaspoon pepper
- Thaw salmon, if frozen. Rinse fish; pat dry with paper towels. Cut into 4 (3-ounce) pieces. Set aside
- In the bowl of a food processor or a mini-chopper combine remaining ingredients. Cover and process until chopped.
- Generously coat both sides of salmon with the herb mixture.
- Cook the salmon on the rack of an uncovered grill directly over medium-hot coals for 6 to 8 minutes or until the salmon just begins to flake easily with a fork.
Total Fat: 5 g
Total Carbohydrate: 2 g
Protein: 17 g
2 lb 97% lean ground turkey 1 cup chopped onions
4 egg whites 1 cup chunky salsa
1/2 cup uncooked oatmeal 1 package Knorr vegetable soup mix
1/2 tsp pepper 1/2 tsp garlic powder
1/2 cup ketchup
- Preheat oven to 350
- Mix everything but ketchup in a bowl. (It's easiest to use your hands for this.)
- Place mixture in a meatloaf pan and cover with ketchup.
- Cover and bake for 1 hour. Serve.
Total Fat: 3 g
Total Carbohydrate: 6 g
Protein: 25 g
No Bake Protein Bars
5 tbsp natural peanut butter (chunky or smooth) 1/2 cup old fashion oat (uncooked)
1/2 cup oat flour (if you do not have- grind up oats) 6 scoops chocolate whey protein (132 g)
1 teaspoon vanilla 2 tablespoons flax seeds (optional)
1 cup non-fat dry milk 1/2 cup water (you will be tempted to use more)
- Spray 8X8 baking dish with cooking spray.
- Combine dry ingredients in a medium bowl and mix. Add PB then water and vanilla. It will be dry.
- Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky.
- Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray.
- Refrigerate a few hours (or freeze for an hour) and cut into 9 squares.
- Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Total Fat: 7.2 g
Total Carbohydrate: 13.7 g
Protein: 21 g
3/4 cup oats (grounded into a powder) 1/4 cup plus 2 tbsp cocoa powder
1 cup splenda or other sugar substitute 1 package sugar free fat free chocolate pudding mix
1/2 cup fat-free milk or water 1/4 tsp baking soda
1/2 tsp salt 1/3 cup unsweetened applesauce
3 eggs (could use egg beater for lower calories) 1 tsp vanilla
- Pre heat oven to 350 degrees
- Combine flour, pudding mix, cocoa, Splenda, baking soda and salt, mix well.
- Stir in applesauce, eggs, milk (or water) and vanilla. Mix Well
- Spray 8X8 with cooking spray, spread batter evenly into pan.
- Bake for 20-25 minutes
Total Fat: 24 g
Total Carbohydrate: 102 g
Protein: 38 g