Make breakfast exciting with this new twist on scrambled eggs. Remember, eggs are the most bioavailable protein source. They provide protein that is 100% ready to be absorbed and used for muscle growth.
Ingredients:
- 1 whole egg
- 3 egg whites
- 3 Tbsp chopped bell pepper
- 3 Tbsp tomato
- 3 Tbsp shredded part-skim mozzarella cheese
- 2 slices whole wheat bread
- 1 banana
Instructions:
Beat egg and egg whites in a bowl. In a nonstick skillet over medium heat, scramble eggs with bell pepper and tomato until almost done. Stir in cheese until melted. Toast whole wheat bread. Serve with banana.
Calories: 460
Protein: 31 grams
Carbohydrates: 62 grams
Fat: 12 grams
Saturated Fat: 4 grams
Total Prep Time: 10 minutes
Filed under Recipes by on May 9th, 2010. Comment. 
This is a good snack for mid afternoon, or right before a solid weight training session.
Ingredients:
- 1/4 cup almonds
- 1/4 cup bran cereal (Fiber One, All-Bran or Bran Buds)
- 1 Tbsp raisins
- 1 Tbsp dried cranberries
Instructions:
Combine All Ingredients
Calories: 300
Protein: 8 grams
Carbohydrates: 33 grams
Fat: 19 grams
Saturated Fat: 2 grams
Total Prep Time: 5 minutes
Filed under Recipes by on May 2nd, 2010. Comment.
Don’t be afraid to try hummus, it is generally made from chick peas with a variety of flavors to choose from. It is also said to contain a certain nutrient that builds muscle and burns fat. Whether it’s true or not, it’s a little bit tasty.
Ingredients:
- 1 whole wheat bagel
- 1/4 cup hummus
- 1/2 cup grapes
Instructions:
Toast bagel and spread with hummus. Enjoy with grapes.
Calories: 300
Protein: 9 grams
Carbohydrates: 58 grams
Fat: 7 grams
Saturated Fat: 1 gram
Total Prep Time: 5 minutes
Filed under Recipes by on Apr 29th, 2010. Comment.
This soup is so hearty it can barely be called soup!
Ingredients:
- 1 cup sodium-reduced black bean soup
- 2 cups shredded romaine lettuce
- 1/4 cup chopped cucumber
- 1/4 cup chopped tomato
- 3 oz. fresh deli turkey
- 2 Tbsp low-fat feta cheese
- 2 Tbsp walnuts
- 2Tbsp balsamic vinegar
- 1 tsp extra-virgin olive oil
- 1 pear
Instructions:
Heat soup in a bowl in microwave on high until hot, about 2 minutes, stirring after 1 minute. Spread lettuce on plate and top with cucumber, tomato, turkey, cheese and walnuts. Toss with vinegar and olive oil. Enjoy pear for dessert.
Calories: 450
Protein: 29 grams
Carbohydrates: 41 grams
Fat: 19 grams
Saturated Fat: 5 grams
Total Prep Time: 10 minutes
Filed under Recipes by on Apr 23rd, 2010. Comment.
This is a great alternative for those who don’t like tuna salad, or someone looking for something new.
Ingredients:
- 3 oz. water packed canned salmon
- 2 Tbsp chopped celery
- 2 Tbsp chopped red bell pepper
- 2 tsp light mayonnaise
- 2 slices whole wheat bread
- 10 baby carrots
- 1/2 cup low-fat cottage cheese
- 2 tsp sunflower seed kernels
Instructions:
Drain water from salmon and combine with celery, red bell pepper and mayonnaise. Spread on bread. Serve sandwich with carrots and cottage cheese sprinkled with sunflower kernels.
Calories: 460
Protein: 39 grams
Carbohydrates: 45 grams
Fat: 15 grams
Saturated Fat: 3 grams
Total Prep Time: 8 minutes
Filed under Recipes by on Apr 20th, 2010. Comment.
