[jswift]

Peanut Butter Protein Bars
Ingredients

* Peanut Butter - 1 Cup
* Honey - 2 Tablespoons
* Whey Protein - 8 Scoops
* Oatmeal - 1 cup





Nutritional Information and Directions

Calories:
Protein:
Carbohydrates:

Mix peanut butter and honey. Microwave for 1 minute or until smooth. Mix in whey and oatmeal. Cover and cool in fridge. Then cut into bars.

Tropical Tuna
Ingredients

* 2-3 pieces of Pineapple Chopped
* 1 teaspoon soy sauce
* 1 can Tuna





Nutritional Information and Directions

Calories: 170
Protein: 26g
Carbohydrates: 9g

Put tuna in a bowl along with 1 teaspoon of soy sauce, and a some chopped Pineapple.

Tuna Cakes
Ingredients

* 2 cans tuna fish
* 3 egg whites
* 1/2 cup oats





Nutritional Information and Directions

mix all that together and put in a muffin tray

put in a 400 degree oven for 10 minutes

The Beast
Ingredients

* 1 1/2 cups Milk
* 1/2 cup ground oatmeal
* 3 tablespoons peanut butter
* 2 tablespoons flax seed oil
* 5 strawberries
* 1 cup mango
* 1/2 cup plain yogurt
* 1 tablespoon honey





Nutritional Information and Directions

Nutrional Information
Calories: 1179
Protein: 35.43g
Carbohydrates: 108.67g

Place a small amount of milk in bottum of blender, then place in rest of ingredients, blend well until smooth consistency.

Tip: Grinding the oatmeal in a coffee grinder, before placing in blender can help to make a smoother shake.

Fruity Egg Blend
Ingredients

* 1 cup mango slices
* 1/2 cup peaches
* 1/2 strawberries
* 3 tablespoons egg whites
* 1 cup milk





Nutritional Information and Directions

Protein: 13g

Mix all ingredients into blender, and blend until a smooth consistency is reached.

Egg whites are the pasteurized kind that you can purchase in your dairy section. These egg whites have no real flavor and have been pasteurized for your safety. I do not reccomend using real egg whites.

Choco-nana-nut shake
Ingredients

* 1 large table spoon of peanut butter
* 1 banana
* 8 oz. water (cold)
* 8 ice cubes
* squeeze in honey to taste (lots)
* 2 scoops chocolate whey protien powder





Nutritional Information and Directions

Place all ingredients in blender and mix on high for 30-60 seconds.You can add supps. too if you want!.Tastes great!Peanut butter and honey should be added to taste. You might have to use a spoon or something to scrape ingredients off the sides of the blender as you mix.Some of the stuff is real thick and sticky.If so be careful!

Breakfast Shake
Ingredients

* Banana - 1
* Whey Protein - 1 Schoop
* Milk - 1/2 Cup
* Oatmeal - 1 Cup
* Frozen Peaches - Half a Cup





Nutritional Information and Directions

Blend oatmeal until powder consistency. Next mix in your whey protein, banana, and frozen peaches. Then add the milk and blend it all for about 20 seconds.

Protein Pancakes
Ingredients

* 1 whole egg
* 11 egg whites
* 1 cup - oatmeal
* 1 packet sugar free jello





Nutritional Information and Directions

Calories:??
Protein: 49g
Carbohydrates: 54g

To seperate egg whites, just crack the shell of the egg and pour out the whites, while leaving the yolk in.

Then mix the rest of the ingredients together and cook frying pan.

Egg 'n Cheese Muffin
Ingredients

* 2 eggs (or Egg Beaters equivilant)
* 2 slices cheese (any kind you want)
* 1 English Muffin
* Margarine or butter





Nutritional Information and Directions

1. Cut English Muffin in half and place in toaster oven. Toast until lightly browned.
2. While muffin is toasting, scramble eggs or margarine or butter (just enough to keep the eggs from sticking).
3. When done place scrambled eggs on top of muffin halves (you will have some leftover eggs). Top each with a slice of cheese.
4. Place egg and cheese muffins back in toaster oven and toast until cheese is melted. Remove and enjoy!

This can also be made with a bagel.

Peanut Butter Pan Cakes
Ingredients

* 2/3 cups of water
* 1 cup of low fat pancake mix
* half cup of peanut butter
* (splenda sweetener if desiered)

Protein Pancakes #2
Ingredients

* Dash of Vanilla
* 3/4 Cup Skim Milk or Low Fat Cottage Cheese
* 150g Oatmeal
* 9 Egg Whites
* tsp. of Vanilla
* Blueberries Or Dextrose (Optional, makes it sweeter & great for spikin' insulin in the morning while bulking)




Nutritional Information and Directions

Mix are the ingredients together in a blender til it's a consistant batter.

Pour into a skillet and cook them like you would normal pancakes.

Sugar Free Syrup (Cary's tastes the most like real syrup)

Calories: 585
Protein: 65g
Carbohydrates: 69g
All nutritional information listed is without blueberries, dextrose, or syrup.

Homemade Protien Bar/Brownie
Ingredients

* nonstick spray
* 1 cup chocolate or vanilla whey protein
* 1/2 cup flour
* 2 cup rolled oats
* 1/2 cup oat bran or milled flaxseed
* 1/2 teaspoon cinnamon
* 3/4 teaspoon salt
* 1/2 to 2/3 cup brown sugar
* 1 cup semisweet chocolate chip
* 1-1/2 cup plain or vanilla yogurt
* 1/4 cup canola oil
* 2 teaspoons vanilla extract





Nutritional Information and Directions

preheat oven to 350 degrees(325 for glass pan). Spray 9x13inch baking pan and cookie sheet(baking tray) with nonstick spray

mix together protein powder, flour, oats, oat bran, cinnamon, salt and brown sugar. stir in chocolate chips.

in seperate bowl mix yogurt, oil, and vanilla extract. mix until well combined. Now add wet mixture to dry mixture. mix until thoroughly blended. batter will be thick, so you may have to use your hands.

transfer mixture to the prepared pan, pat it evenly with hands or large spoon/spatula. bake in the center of oven for 15 minutes, remove from oven cut into bars of desired shape and size. Now place bars on prepared cookie sheet and bake for another 15 minutes or until golden around edges.(For crunchy bars turn off oven and leave then in there for up to 45 minutes) Remove from oven place on rack to cool. for maximum freshness keep in ziplock bag in frig or freezer, and warm them in microwave or toaster oven.

Variations:
Protien boosters:
-replace canola oil with 1/2 cup peanut butter(softened in a microwave)
-replace yogurt with mashed silken tofu. add extra salt
-add 2 to 3 tablespoons powdered egg whites
-add up to 1 cup chopped nuts

Oven Fried Chicken
Ingredients

* 1 chicken (approximately 3 lbs.) cut up
* 2 eggs, slightly beaten
* 1/8 cup heavy cream
* 1/8 cup water
* 2-1/2 cups crushed pork rinds (takes a 3 oz bag)
* 1 teaspoon poultry seasoning
* 1/2 teaspoon pepper
* 5 tablespoons butter, melted





Nutritional Information and Directions

Preheat oven to 350? Rinse chicken and pat dry. Mix together eggs, cream and water in a shallow dish. Mix pork rind crumbs, poultry seasoning and pepper in another shallow dish. Dip chicken pieces in the egg/cream mixture, and then dredge in the pork rind mixture to coat evenly. Arrange chicken in a 9 x 13 baking dish. Drizzle with the melted butter. Bake uncovered for one hour.