Thursday, April 7, 2011


Keto meat loaf:
3 egg whites
2 pounds extra lean ground beef
1 finely chopped onion
2 tablespoons finely chopped parsley
3 cloves garlic
1 cup chopped mushrooms
1/2 cup tomato sauce
2 teaspoons salt
1 teaspoon pepper
1 teaspoon extra virgin olive oil

Heat oil in a large sautee pan. Add garlic, onio, mushrooms and one teaspoon of salt. Saute over medium heat until onions are soft. Let cool.
Combine beef and onion mixture, parsley, remianing teaspoon salt, pepper, and eggwhites in a bowl. Mix well. Spray a loaf pan with cooking spray and press in the meat. Pour sauce on top and spread evenly. Bake at 350 degrees until internal temperature reaches 130 degrees. Cool and serve.
Servings: 8 Calories: 250 Protein: 38g Carbs: 2g Fat: 10g



Tuna Shake:

Keto Version:

2 6oz cans Tuna in water(or oil if on Bodyopus Diet)
2 cups water
4 large ice cubes

Blend until smooth & creamy. This is a must for any hardcore lifter.
Regular Version: Same but with milk



Protein Shake:

1 packet myoplex lite [190 calories, 25g whey protein]
1 tablespoon natural peanut butter
2 tablespoons whipped low fat cottage cheese
1 frozen banana
1.5 to 3 cups 1% milk
2 tablespoons egg whites

Protein Shakes:

1 scoop Whey Protein
1 sliced banana
1 large spoon Peanut Butter
2 1/2 large spoons Chocolate Icecream
3 Chocolate Chip Cookies
Chocolate Nesquik

1 scoop Whey Protein
1 sliced banana
1 1/2 spoon beanut butter
Banana Nesquick

1 scoop whey protein
1 Mullers fruit corner (Strawberry) - both yoghurt and syrup.
1 large spoon Strawberry jam
Strawberry nesquik

- Jack-MA

The Sludge:

16 oz. skim milk
2 scoops N-large choc.
- or replace that with some pure protein and a weight gainer, chocolate, and add some hershey's... just make sure it's chocolatey... you'll see
4 ice cubes
1/2 cup oatmeal... or more
ice cream, if you can take it.

- Alanfred

Protein Frappacino:

16oz of iced coffee
1 packet of Labrada Low Carb MRP
1 TBSP of heavy whipping cream
1 TBSP of Flaxseed Oil.




coming soon


Tuna & Onions:

1 6.5 oz can of tuna, drained
1 Spanish onion, chopped
1 T. Mrs. Dash garlic and herbs
1 lg tomato, chopped

Spray a nonstick skillet with nonstick cooking spray. Saute chopped onion for 5 minutes. Add drained tuna, seasoning and tomatoes. Saute for an additional 2 to 3 minutes or until tuna and tomatoes are completely heated. Serve with mixed vegetables and angel hair pasta. Serves 2.

Calories 155, Carbohydrates 9, Protein 24, Fat 2.5

- EliasLB1030
Tuna omlette:

3 egg whites
1 whole egg
1 can of tuna in water drained
grated cheddar cheese
salt and pepper

Wisk egg whites and egg whole egg together. Cook ina non stick pan with either Pam nonstick spray or whatever you prefer. IMPORTANT.... Cook over LOW heat.. this way your eggs will cook through without burning. Add tuna salt and pepper to taste. Add enough cheese to cover Tuna. After eggs have cooked thoroughly and Tuna is warm fold over on to plate and enjoy.

- Forme


coming soon