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Jun 20, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1 cup Greek Yogurt (0% fat)
1 single serving packet of Crystal Light (Pink Lemonade or Lemonade)
DIRECTIONS:
Mix and freeze for a few hrs. ...
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Jun 13, 2011
Posted in:
Recipes,
Cutting,
Maintaining
INGREDIENTS:
1 cup Greek Yogurt (balls for 2%. I use no fat)
1 tbsp Peanut Butter (I use low sugar)
1 tsp Honey
DIRECTIONS:
Mix all together for a great filling snack that is high in protein and low fat and low cal. ...
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Jun 10, 2011
Posted in:
Recipes,
Cutting
INGREDIENTS:
12 oz. plain low fat yogurt
3 tbsp honey
1 cup fresh fruit (berries, peaches, or bananas)
DIRECTIONS:
In a blender, puree yogurt with 3 Tbsp. honey and 1 cup fruit until smooth.
Pour into 6 ice pop molds (or paper cups with popsicle sticks) and freeze until set, ...
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Jun 10, 2011
Posted in:
Recipes,
Maintaining
INGREDIENTS
1 can (15 ounces) white kidney beans (cannellini), drained and rinsed
1 tablespoon lime juice
1 jalapeno chile , seeded
1/2 cup fresh cilantro leaves
1/4 cup coarsely chopped sweet onion
Salt
1 ripe avocado, halved and pitted
2 plum tomatoes
fresh-cut vegetables for dipping
DIRECTIONS
In food processor, ...
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Jun 10, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 Whole Wheat Wrap
1 medium banana
1 tablespoon of all natural peanut butter (or almond butter)
1 tablespoon of slivered almonds
1 scoop of vanilla protein powder (such as NytroWhey)
1 tablespoons of sugar free maple syrup
DIRECTIONS:
In a separate bowl, mash banana and protein powder together ...
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Jun 10, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1-2 cups spinach leaves
1-2 cups mixed leaf lettuce
2-3 Shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced
3 Tbsp chopped pecans
1/4 cup dried cranberries
DIRECTIONS:
Top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend ...
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Jun 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
1 Yukon Gold Potato
1 Chicken Breast, shredded
1/2 C Wheat berries, soaked overnight
1/2 C Quinoa
1 Onion, small dice
2 Cloves Garlic
2 C Vegetable Stock
2 oz White Wine
1 oz Olive Oil
Salt, Pepper, Smoked Salt, Chives, Parsley
DIRECTIONS:
In a bowl, place Yukon gold ...
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May 27, 2011
Posted in:
Recipes,
Cutting
Servings: 4
Serving Size: 2 taco wraps
INGREDIENTS:
1.3 lbs 99% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano
1/2 small onion, minced
2 tbsp bell pepper, minced
3/4 cup water
4 oz can tomato ...
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May 27, 2011
Posted in:
Recipes,
Bulking
MAKES 6 SERVINGS
BEEF INGREDIENTS:
12 cups water
1 1/2 pounds lean beef tenderloin
3 bay leaves
SALAD INGREDIENTS:
3 bunches watercress, washed and dried, tough stems and wilted leaves removed
1 1/2 cups fresh mint leaves, washed and picked over
1 1/2 cups fresh cilantro leaves, washed an picked ...
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May 27, 2011
Posted in:
Recipes,
Cutting,
Maintaining
MAKES 4 SERVINGS (1 package each)
INGREDIENTS:
4 (12"x18") parchment sheets
2 cups of arugula leaves, torn
4 (4oz) skinless, boneless chicken breast halves
2 tsp fresh sage, chopped
2 tsp fresh rosemary, chopped
1 cup plum tomatoes, chopped
3/4 tsp salt, divided
1/2 tsp freshly ground black pepper, divided ...
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May 6, 2011
Posted in:
Recipes,
Bulking
Ingredients:
2 cups peanut butter (such as Power Butter)
1 scoop chocolate or vanilla protein powder (such as NytroWhey Original)
3/4 cup raw oatmeal
1 cup crisp rice cereal
1/4 cup honey
Directions:
Microwave the peanut butter on low for about 30 seconds until slightly melted (not runny though). Stir ...
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May 6, 2011
Posted in:
Recipes,
Bulking,
Maintaining
Ingredients:
1 box of sugar-free, fat-free pudding mix
1 1/2 cups skim milk
1-2 scoops protein powder (such as NytroWhey Original)
Directions:
Prepare the pudding according to package directions, using the slightly reduced volume of skim milk. After pudding consistency has been reached, blend in the protein powder and then ...
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May 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining
Ingredients:
1 can tuna
1 egg white
1/4 cup rolled oats
1/8 cup chopped onion
1/8-1/4 cup mayonnaise
Garlic and onion powder
Directions:
Combine the tuna, oats, and whisked egg whites together. Stir in onion, mayo, garlic and onion powder and then form into patties. Place the patties on a ...
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May 6, 2011
Posted in:
Recipes,
Cutting
Ingredients:
1/2 can canned salmon, bones removed
2 tbsp fat-free mayonnaise
1 tbsp Italian salad dressing
1/2 cup cooked quinoa
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped red pepper
Directions:
In a small bowl combine the chopped vegetables, mayo, and salad dressing. Next add in the ...
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May 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining
Ingredients:
1 cup sugar free fruit flavored yogurt
1 cup frozen mixed berries
1 scoop vanilla flavored protein powder (such as Vectron)
1/2 cup milk
2 ice cubes
1 tsp vanilla extract
Directions:
Pulse blend the ice cubes until crushed. Next add in the yogurt, milk, vanilla extract and blend ...
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May 6, 2011
Posted in:
Recipes,
Maintaining
Ingredients:
1 1/4 cups protein powder (such as NytroWhey Original)
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1 cup unsweetened applesauce
1/2 cup low-fat milk
1/2 cup Splenda or sugar
2 tbsp olive oil
2 egg whites
1/4 cup ...
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May 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining
Ingredients:
3 egg whites
1/3 cup dry oats
1 scoop vanilla protein powder (such as Vectron)
2 tbsp low fat cottage cheese
1 tsp vanilla extract
Splenda to taste
Directions:
Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed. Next add in the dry ...
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May 6, 2011
Posted in:
Recipes,
Bulking
Scrambled Eggs: 8-10 egg whites plus 1 yolk. Mix in a 1/2 cup of chopped zuchinni.
1 Cup Oatmeal
1 Tbsp of Peanut Butter ...
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May 6, 2011
Posted in:
Recipes,
Maintaining
Scrambled Eggs: 4-6 egg whites mixed with 1/2 cup of spinach and green and/or red peppers.
1/2 cup of oatmeal
1 scoop Vectron mixed with water
6 oz of orange juice ...
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May 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
10 egg whites
1/4 cup asparagus (lightly steamed and chopped)
1/4 cup spinach (lightly steamed and chopped)
sea salt
black pepper
1/2 tbsp macadamia nut oil or olive oil spray
DIRECTIONS:
Preheat oven to 350 degrees. In a mixing bowl, add the vegetables to the egg whites. Add salt ...
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May 6, 2011
Posted in:
Recipes,
Cutting
Scrambled Eggs: 2-4 egg whites mixed with 1 yolk.
Grits with honey
6 oz. of Orange Juice ...
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