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
-Tim
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Thursday, April 7, 2011
DRINK RECIPES
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
-Bulldog13
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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
-Bulldog13
________________________________________________
PROTEIN SHAKE RECIPES
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
-Entic
________________________________________________
Protein Shakes:
Chocolate
Milk
Sugar
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
Banana
Milk
Sugar
1 scoop Whey Protein
1 sliced banana
1 1/2 spoon beanut butter
Banana Nesquick
Strawberry
Milk
Sugar
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.
-SlateDrake
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
-Entic
________________________________________________
Protein Shakes:
Chocolate
Milk
Sugar
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
Banana
Milk
Sugar
1 scoop Whey Protein
1 sliced banana
1 1/2 spoon beanut butter
Banana Nesquick
Strawberry
Milk
Sugar
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.
-SlateDrake
FISH RECIPES
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
________________________________________________
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
________________________________________________
CHICKEN RECIPES
Keto Chicken Recipe:
8oz Chicken Breast
1 cup Stirfry Vegetables
2 Packets of Splenda
1/2 tablespoon Olive Oil
1 dash of ginger
1 dash of black pepper
A few squirts of soysauce
Cook the chicken as you normally would. Then chop into small chunks. In a bowl mix the two packets of splenda, ginger, black pepper, 1/4 tablespoon of olive oil, and a few squirts of soy sauce. Fry veggies with remaining olive oil, then throw the chicken chunks into the hot pan then dump in the sauce. Stir around for a bit then serve.
Each makes one serving that has
270 Calories 10.5g fat 6g carbs 36g protein
- RoughN_Tough
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Chicken Marinade:
2Tbsp. Olive Oil
2Tbsp. Honey
Cilantro
Dash of salt free bbq chicken spice
Juice of one lime
-SouthAfrican
________________________________________________
Keto Chicken Marinade:
This is what I use for 1 chicken breast.
1 tbsp olive oil
1 packet of splenda
1 tsp soy sauce
A dash of ground ginger
A dash of cracked pepper
Mix it all up and dump onto a cooked chicken breast. It is really good on steak too.
- RoughN_Tough
8oz Chicken Breast
1 cup Stirfry Vegetables
2 Packets of Splenda
1/2 tablespoon Olive Oil
1 dash of ginger
1 dash of black pepper
A few squirts of soysauce
Cook the chicken as you normally would. Then chop into small chunks. In a bowl mix the two packets of splenda, ginger, black pepper, 1/4 tablespoon of olive oil, and a few squirts of soy sauce. Fry veggies with remaining olive oil, then throw the chicken chunks into the hot pan then dump in the sauce. Stir around for a bit then serve.
Each makes one serving that has
270 Calories 10.5g fat 6g carbs 36g protein
- RoughN_Tough
________________________________________________
Chicken Marinade:
2Tbsp. Olive Oil
2Tbsp. Honey
Cilantro
Dash of salt free bbq chicken spice
Juice of one lime
-SouthAfrican
________________________________________________
Keto Chicken Marinade:
This is what I use for 1 chicken breast.
1 tbsp olive oil
1 packet of splenda
1 tsp soy sauce
A dash of ground ginger
A dash of cracked pepper
Mix it all up and dump onto a cooked chicken breast. It is really good on steak too.
- RoughN_Tough
BREAKFAST RECIPES
Breakfast Fajitas:
6 eggwhites and a yolk
fat free cheddar cheese
fat free flour tortillas
Beat the whites and yolk and put in a skillet with cooking spray(I personally use canola cooking spray). Then, cook the eggs over a medium flame. Turn eggs over and add some cheddar cheese.
Meanwhile heat up the tortillas in the mike or oven.
Finally, Place eggs in the tortillas and roll up. you might want to add some salsa.
Each fajita: calories 131, carbs 16 grms, protein 15 grms and fat 0.5 grms
-Antonio
________________________________________________
Protein pancakes:
1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar free jello, flavor of your choice
Simply stir together in a mixing bowl, cook on a frying pan, using fat free pam. MMM!! MMM!!
49 grams of protein, 54 grams carbs (complex), 6g fat.
-Sobolic
________________________________________________
Quick and Easy:
2 slices wholemeal bread toasted
2 whole eggs
3 egg whites
approx. 100ml milk
1 tin baked beans
mix eggs/egg whites and milk together, microwave for 1 min then mix up, microwave for another min. Meanwhile have baked beans on hob and bread in the toaster. stick all ingredients on plate and eat, add margarine/butter to toast if wanted.
baked beans and bread compliment eachother to become a complete protein, milk has casein and whey, egg is the best protein known to man. This quick simple meal has 4 complete sources of protein which will give all 22 amino acids!
carbs 50g protein 26g fat 10g
-D&G
________________________________________________
APPLE CINNAMON PANCAKES:
cals 240 protein 21 carbs 25 fiber 4.7 fat 2
6 egg whites
1 packet plain oatmeal
3 packets equal
1/2 apple
cinnamon
1/4 tsp baking powder
- blend the whites with oats, equal and baking powder and a dash of cinnamon in a blender
- pour mixture in nonstick pan
- cut apple in thin slices and lay out on pancake before flipping
- Iron-T
6 eggwhites and a yolk
fat free cheddar cheese
fat free flour tortillas
Beat the whites and yolk and put in a skillet with cooking spray(I personally use canola cooking spray). Then, cook the eggs over a medium flame. Turn eggs over and add some cheddar cheese.
Meanwhile heat up the tortillas in the mike or oven.
Finally, Place eggs in the tortillas and roll up. you might want to add some salsa.
Each fajita: calories 131, carbs 16 grms, protein 15 grms and fat 0.5 grms
-Antonio
________________________________________________
Protein pancakes:
1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar free jello, flavor of your choice
Simply stir together in a mixing bowl, cook on a frying pan, using fat free pam. MMM!! MMM!!
49 grams of protein, 54 grams carbs (complex), 6g fat.
-Sobolic
________________________________________________
Quick and Easy:
2 slices wholemeal bread toasted
2 whole eggs
3 egg whites
approx. 100ml milk
1 tin baked beans
mix eggs/egg whites and milk together, microwave for 1 min then mix up, microwave for another min. Meanwhile have baked beans on hob and bread in the toaster. stick all ingredients on plate and eat, add margarine/butter to toast if wanted.
baked beans and bread compliment eachother to become a complete protein, milk has casein and whey, egg is the best protein known to man. This quick simple meal has 4 complete sources of protein which will give all 22 amino acids!
carbs 50g protein 26g fat 10g
-D&G
________________________________________________
APPLE CINNAMON PANCAKES:
cals 240 protein 21 carbs 25 fiber 4.7 fat 2
6 egg whites
1 packet plain oatmeal
3 packets equal
1/2 apple
cinnamon
1/4 tsp baking powder
- blend the whites with oats, equal and baking powder and a dash of cinnamon in a blender
- pour mixture in nonstick pan
- cut apple in thin slices and lay out on pancake before flipping
- Iron-T
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