[MadScientist]

cooking Healthy meals everyday just isn't gonna work for most people. especially since you should eat 6 of them a day. if you eat out, you're not gonna eat healthy, period.
the best bet is to take an hour or two every sunday and make all your food for the week. get it over with. now it's just a matter of reheating. and you can mix and match each meal.
Here's a low carb very low fat, high protein dish i make almost every week and eat throughout the week hot and cold.
Chicken or Turkey DeVan

ingrediants
5-6 Chicken or Turkey breasts
4-5 cups fresh broccoli florettes
3/4 or 1 cup fat free/or very low fat shredded chedder cheese
3 cans fat free cream of mushroom soup
1/2 cup Durkee fried onions in the can.
1 tbsp granulated Garlic and 1tsp pepper

cook up your chicken breasts or turkey however you want.
Shred it up after it's cooled.
Steam some fresh Broccoli florettes for about 12 minutes (blanched)

get a caserole pan
spread out the broccoli on the bottom of the pan
then the chicken on top
then add the condensed soup right from the can and spread it out to cover it all.
then cover with foil and bake at 350-400 for 20 minutes
uncover add your cheese then the onions
keep uncovered and put back in the oven for 5-10 minutes.

This sounds like alot of work but you'll be glad you did everytime you need to grab something to eat throughout the week.

[MadScientist]

I also like to grill a whole bunch of chicken breast with different seasonings on sunday and then just ziplock'em up in the fridge. then your chicken is cooked anytime your hungry later in the week, so you can just grab one and heat it up for a sandwhich, or cut up and add to a salad or pasta sauce or shred up and put in a whole wheat tortilla. Not having to cook it saves so much time and helps if you're as impatent as i am when i'm hungry.

[oldmaguy]

Here is a quick breakfast I love. Take two pieces of whole wheat or whole grain bread stack them and take a carton of egg whites and pour onto the bread letting it soak in. (Or you can dip them if you don't use egg whites from a carton) Throw on the griddle and pour some more egg whites on the up side till saturated. Cook to golden brown on both sides. Spread a pinch of butter (just enough to flavor it, like a small fraction of a teaspoon on the tip of the knife). Then put on Simply Fruit spread (I use Smuckers) or dark Agave Nector for a maple-esque syrup flavor.

I eat these a couple times a week they are so good.

[Howard-33]

Whole Wheat & Flax Banana Nut Bread

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I love Banana Nut Bread so I decided to hit the kitchen and work out how to make it alittle more GN (Gourment Nutrition) friendly. (I used a food processor to mix the ingredients, so the instructions reflect this.)

1 cup Whole Wheat Flour
1/3 cup Flax meal
1/4 cup Walnut pieces
1 tsp Baking Powder
1 tsp baking Soda
1 tsp Salt
1-1/2 Ripe Banana (about 8 oz total) peeled, cut into 1-inch pieces
1 large Omega-3 egg
1 Omega03 egg white
2/3 cup of Splenda
1/3 cup Lowfat Yogurt
2-1/2 tblsp Unsalted Butter cut into 1-inch pieces
1/4 cup uncooked Quacker Oats.
2 tsp Vanilla Extract

Preheat oven to 350. Lightly spray a 9x5-inch pan with cooking spray. Combine flour, nuts, baking powder,baking soda, salt, flax meal and oats in food processor. Pulse about 5-6 times to combine ingredients. Pour dry ingredients into a bowl and set aside.

Process bananas until pureed, about 30 seconds, Scrape work bowl and process an additional 10 seconds. Add egg, egg white, yogurt, splenda, butter and vanilla extract. Process until well combined, about 10 to 15 seconds. Add the reserved dry ingredients and pulse until flour is just mixed in.

pour into prepared pan. Bake until golden brown and a toothpick inserted into the center comes out clean, about 50 minutes. Cool in pan on a wire rack for 20 minutes. remove from pan and cool completely on wire wrack.

Makes 1 loaf.
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For those without a Food Processor, I recommend making the banana puree in the blender, then adding the egg, egg white, yogurt, splenda, butter, walnuts and vanilla extract.

Place the dry ingredients into a bowl and use a fork to stir the wheat flour, flax, oats, baking powder, baking soda and salt till well combined.

Pour and scape the contents of the blender into the bowl of dry ingredients and stir with a fork till well combined. Pour the mix into your loaf pan and bake for approximately 50 minutes or until a toothpick inserted into the middle of the loaf comes out clean.


******
My wife gave this two thumbs up so I feel pretty good about it. My next project is to find a way to work a scoop of Vanilla protein powder into this recipe. I need to sit down now and figure up the nutritional information for this recipe. I believe this would fall into the PW (Post Workout) category. Anyway, I hope someone finds it interesting and gives it a go. I would be interested in an impartial opinion.

[Howard-33]

No-Bake Strawberry Cheesecake (Post Workout)

Crust:
1 cup Graham Cracker Crumbs
1/4 cup Ground Flax Seeds (Flax meal)
1/4 cup Raw Oat Bran
1 oz Fat-free Cream Cheese, warmed in microwave
1/3 cup Water

Filling:
2 cups Lowfat Cottage Cheese
1/2 package (52g) Powdered Jello-O Instant Pudding, Cheesecake Flavor
3 oz Fat-free Cream Cheese
3 scoops Vanilla or Strawberry Whey Protein Powder
2 Cups sliced Strawberries.

Instructions:

Mix crust ingredients in a large bowl. Stir this mixture until it is all the same consistency, and then press into a 9-inch pie pan coated wtih Olive Oil cooking spray, stretching the crust up the sides of the pan. Blend the remaining ingredients except the strawberries on high until smooth and creamy. Stir in the sliced strawberries, then pour the mixture into the crusted pan, and refridgerate for 1 hour.

Prep Time: 25 minutes, plus 1 hour of refridgeration
Servings:4
Difficulty Level: Medium.

Nutritional Information:

Calories:408k/cal
Protein: 58g
Carbohydrates:14g
Fiber:4g
Sugars:7g
Fat:12
SFA:3.6g
MUFA:4.5g
PUFA:3.9g
Omega-3:0.59g
Omega-6:3.03g

[Art Vandelay]

Prepare egg dish for a whole week in 30 mins.

-Eggs, whites, yolks, personal preference
-Vegetables
-Meats if desired
-Cheese if desired
-Crust if desired

Combine ingredients into non stick oven-safe bowl or dish, like Pyrex.
Bake at 350 for about 30 mins.

I ate this all week, quick source of vegetables, proteins and fats, and ready in a minute reheat.

Mine was:
-Olive oil, flax seed, and oatmeal, enough to cover bottom of bowl
-12 whole eggs
-2 large jalepenos
-Green beans, enough to distribute nicely in the eggs, and broken into pieces
-Large onion, chopped
-Chef Paul seasoning
-Mozzarella cheese to top it off

Crust came out great, it was like a perfect quiche or frittata, egg-pie, etc
Hard to make excuses not to eat when you can reheat a slice of this in a minute.

[Mr.Nezbitt]

Egg White Poppers

- 1 Plastic ice cube tray
- Enough Egg Whites to fill tray
- Cooking spray

Coat ice cube tray with cooking spray microwave on high for 4 minutes then refrigerate for 1 hour.
You can experiment by mixing a small amount of Sugar Free powdered Cool Aid Mix or powdered Jell-O Mix to the Egg Whites to add flavor.

These are very popular with Body Builders who will take these to the Gym in a plastic ziplock bag and pop them in their mouth while working out. This gives them that extra protein boost during their workout.

[Mr.Nezbitt]

****HELP***

anyone know of a spicy meat dish that is easy to prepare, and is good for bulking purposes. Somewhere along the lines of a good chili, burger, hash...

I am poor college student, and would appreciate any suggestions...

[MikeMartial]

Originally Posted by Mr.Nezbitt

****HELP***

anyone know of a spicy meat dish that is easy to prepare, and is good for bulking purposes. Somewhere along the lines of a good chili, burger, hash...

I am poor college student, and would appreciate any suggestions...

Weird timing, mate. My wife whipped up a wicked dish last night called "Mexican Pie".

When I get off work I'll dig it out and type it up.

[MikeMartial]

1lb extra lean ground beef 1 tsp chili powder
1 can of corn 1 can cream of chicken soup
1 small can of black olives, chopped 3/4 cup skim milk
2 small cans tomato sauce Tortilla chips
1 tsp cumin 1 cup of grated cheese

Brown hamburger, drain. Add corn, olives, tomato sauce, cumin and chili powder. In round casserle dish spread crushed tortilla chips over bottom of the dish. Put meat mixture on the top (liberally). In separate bowl mix milk and soup. Pour on top of chips. Top off with grated cheese. Bake at 350F for 30 minutes, covered.