Recipes!

Hi Ladies

After trawling through a zillion posts to find the protein ball recipes here yesterday I thought it might be a good idea to have a thread where we could post recipes so they are easy to find.

Add away

Good idea, waiting on fatmumof1 to upload her recipes

Salmon Pasta with green beans

2 handfuls of pasta
Salmon fillet
Tbsp Philadelphia light
Garlic
Green beans
Cheese (low fat?)

1. Cook the pasta and poach the salmon
2. Boil / steam the green beans
3. Drain the pasta and return to the pan with garlic and philli.
4. Drain the salmon and flake then add this and the cheese and green beans to the pan and stir.
5. Done!!

You may want to add a little milk if you'd like more sauce but I quite like it stodgy!

I will upload some today for you

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Here we are sorry for the delay:-

Protein balls
1 cup of oats
3tablespoons of reduced fat peanut butter
2 scoops of f1 (any flavour)
2 tablespoons of honey

Mix into balls and place on a plate, then put in the fridge.

I add water to get a nice consistency. Should make 12 balls about 30cals each.

Chicken pizza
Butterfly a chicken breast
Place in clingfilm and hit with a rolling pin until it is nice and flat
Take out of cling flim
This is your pizza base.
Put tomatoe puree on and onions, mushrooms, mixed italian herbs, etc
Place in the oven gas mark 5 for about 15 mins (until chicken is cooked)
Add some goats cheese (or whatever you prefer)
Back in oven for 5 mins

Serve with a salad

Let me know what you think

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• Protein Snack Bar – There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein – 10 grams or so per serving is a good target. http://www.lemon-twist.net/weight/protein_bars
PDM Protein Drink Mix - Simply mix 2 scoop of powder it with waterhttp://www.lemon-twist.net/weight/pdm/

• Mini smoothie – Whip out your blender and make a snack-sized smoothie with ½ cup (125ml) low fat milk, ½ cup (75g) frozen berries and a scoop (12g) of vanilla protein powder. About 140 calories, 8 grams protein.

• Greek-Style Vanilla Yogurt and Fruit – One single-serve (5.3 oz/150g) carton of yogurt + 1/2 cup (75g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams protein.

• Low Fat Cottage Cheese + chopped veggies – 3/4 cup (160g) low fat cottage cheese + ½ cup (60g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams protein.

• Vegetables and hummus dip – 1/3 cup (80g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams protein.

• Nonfat latte – Made with 12 ounces (360ml) low fat milk or soy milk. Sprinkle with cinnamon. About 150 calories, 6-12 grams protein.

• Hard boiled egg on tomato slices – Slice a medium fresh tomato and one hard boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams protein.

• Edamame soybeans – Drop 1 cup (150g) frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with a little salt or soy sauce. About 150 calories, 12 grams protein.

• Tuna + avocado – Pop open a single-serve can or pouch (2.5 oz/75g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams protein.

• Turkey Sticks – 3 ounces (90g) roasted turkey breast wrapped around ½ medium cucumber, cut into sticks. About 120 calories, 25 grams protein.

• Tortilla + beans – heat up two corn tortillas, top with 1/3 cup (50g) cooked black beans and tomato salsa. About 140 calories, 7 grams protein.

• Vegetable soup + low fat cheese – Heat up one cup (250mL) of low sodium vegetable soup and top with 1 ounce (30g) grated nonfat mozzarella cheese. About 150 calories, 14 grams protein.

• Rice Cake + nut butter – Spread one rice cake with 1 Tablespoon of almond butter. About 135 calories, 5 grams protein.

• Shrimp + cocktail sauce – 3 ounces (85g) cooked whole shrimp dipped in 3 Tablespoons salsa or cocktail sauce. About 150 calories, 20 grams protein.

• Quick Spinach and Egg Cup – Put ½ cup (75g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour 1 beaten egg, seasoned with salt and pepper, on top and microwave another 90 seconds, stirring after 45 seconds. About 100 calories, 6 grams protein.

• Quick Quinoa Salad – Mix together ½ cup (90g) cold leftover cooked quinoa, with ¼ cup (30g) minced veggies/parsley + 1 ounce (30g) fat-free feta cheese. Drizzle with lemon juice, season with salt & pepper. About 150 calories, 16 grams protein.

• Sweet Potato with Yogurt – Top ½ medium baked sweet potato with ½ cup (100g) plain nonfat Greek-style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams protein.

• Quick Bean Salad – Mix ½ cup (80g) cooked white beans + 1 small chopped tomato + 1 Tablespoon low fat Italian salad dressing. About 150 grams, 8 grams protein.

• Tempeh wraps – Slice 2 ounces (60g) tempeh into long sticks. Wrap with thinly sliced cucumber. About 120 calories, 11 grams of protein.

• Roasted Garbanzo Beans – Drain a 1-pound (454g) can garbanzo beans. Toss with 2 tsp. olive oil, salt & pepper. Roast on cookie sheet at 400 degrees 30 minutes or until crunchy. Let cool. 1/3 recipe = About 150 calories, 12 grams protein.

• Turkey jerky + fruit – 1/8 medium-sized cantaloupe melon + 1 ounce (30g) low sodium turkey jerky. About 100 calories, 14 grams protein.

• Soy nuts + fruit – 1/3 cup (30g) dry roasted soy nuts + 1 small peach. About 150 calories, 11 grams of protein http://www.lemon-twist.net/weight/soy_beans/

• Oatmeal with a Boost – Cook 1 packet low-sugar instant oatmeal in water; stir in 1 tablespoon (6g) plain protein powder. About 150 calories, 9 grams protein.

• Salmon and Crackers – Mix 2 ounces (60g) canned salmon with 1 Tablespoon Dijon mustard. Spread on a 4 medium-sized whole grain crackers. About 145 calories, 13 grams of protein.

• Protein Snack Bar – There are plenty of snack bars to choose from with 150 calories or less. For the most staying power, look for one that has some protein – 10 grams or so per serving is a good target. http://www.lemon-twist.net/weight/protein_bars
PDM Protein Drink Mix - Simply mix 2 scoop of powder it with waterhttp://www.lemon-twist.net/weight/pdm/

• Mini smoothie – Whip out your blender and make a snack-sized smoothie with ½ cup (125ml) low fat milk, ½ cup (75g) frozen berries and a scoop (12g) of vanilla protein powder. About 140 calories, 8 grams protein.

• Greek-Style Vanilla Yogurt and Fruit – One single-serve (5.3 oz/150g) carton of yogurt + 1/2 cup (75g) sliced strawberries. Sprinkle with nutmeg or cinnamon. About 145 calories, 13 grams protein.

• Low Fat Cottage Cheese + chopped veggies – 3/4 cup (160g) low fat cottage cheese + ½ cup (60g) chopped mixed veggies (carrots, cucumber, peppers). Add a few twists of fresh ground pepper. About 130 calories, 21 grams protein.

• Vegetables and hummus dip – 1/3 cup (80g) hummus + cucumber, carrot, celery sticks. About 150 calories, 6 grams protein.

• Nonfat latte – Made with 12 ounces (360ml) low fat milk or soy milk. Sprinkle with cinnamon. About 150 calories, 6-12 grams protein.

• Hard boiled egg on tomato slices – Slice a medium fresh tomato and one hard boiled egg. Top tomato slices with egg slices, season with salt and pepper. About 120 calories, 6 grams protein.

• Edamame soybeans – Drop 1 cup (150g) frozen edamame soybeans (in the pod) into boiling water for a few minutes. Sprinkle with a little salt or soy sauce. About 150 calories, 12 grams protein.

• Tuna + avocado – Pop open a single-serve can or pouch (2.5 oz/75g) of tuna and mix with ¼ medium avocado, mashed. About 150 calories, 18 grams protein.

• Turkey Sticks – 3 ounces (90g) roasted turkey breast wrapped around ½ medium cucumber, cut into sticks. About 120 calories, 25 grams protein.

• Tortilla + beans – heat up two corn tortillas, top with 1/3 cup (50g) cooked black beans and tomato salsa. About 140 calories, 7 grams protein.

• Vegetable soup + low fat cheese – Heat up one cup (250mL) of low sodium vegetable soup and top with 1 ounce (30g) grated nonfat mozzarella cheese. About 150 calories, 14 grams protein.

• Rice Cake + nut butter – Spread one rice cake with 1 Tablespoon of almond butter. About 135 calories, 5 grams protein.

• Shrimp + cocktail sauce – 3 ounces (85g) cooked whole shrimp dipped in 3 Tablespoons salsa or cocktail sauce. About 150 calories, 20 grams protein.

• Quick Spinach and Egg Cup – Put ½ cup (75g) frozen chopped spinach in microwaveable coffee mug. Microwave on high 30 seconds. Pour 1 beaten egg, seasoned with salt and pepper, on top and microwave another 90 seconds, stirring after 45 seconds. About 100 calories, 6 grams protein.

• Quick Quinoa Salad – Mix together ½ cup (90g) cold leftover cooked quinoa, with ¼ cup (30g) minced veggies/parsley + 1 ounce (30g) fat-free feta cheese. Drizzle with lemon juice, season with salt & pepper. About 150 calories, 16 grams protein.

• Sweet Potato with Yogurt – Top ½ medium baked sweet potato with ½ cup (100g) plain nonfat Greek-style yogurt. Sprinkle with nutmeg. About 115 calories, 10 grams protein.

• Quick Bean Salad – Mix ½ cup (80g) cooked white beans + 1 small chopped tomato + 1 Tablespoon low fat Italian salad dressing. About 150 grams, 8 grams protein.

• Tempeh wraps – Slice 2 ounces (60g) tempeh into long sticks. Wrap with thinly sliced cucumber. About 120 calories, 11 grams of protein.

• Roasted Garbanzo Beans – Drain a 1-pound (454g) can garbanzo beans. Toss with 2 tsp. olive oil, salt & pepper. Roast on cookie sheet at 400 degrees 30 minutes or until crunchy. Let cool. 1/3 recipe = About 150 calories, 12 grams protein.

• Turkey jerky + fruit – 1/8 medium-sized cantaloupe melon + 1 ounce (30g) low sodium turkey jerky. About 100 calories, 14 grams protein.

• Soy nuts + fruit – 1/3 cup (30g) dry roasted soy nuts + 1 small peach. About 150 calories, 11 grams of protein http://www.lemon-twist.net/weight/soy_beans/

• Oatmeal with a Boost – Cook 1 packet low-sugar instant oatmeal in water; stir in 1 tablespoon (6g) plain protein powder. About 150 calories, 9 grams protein.

• Salmon and Crackers – Mix 2 ounces (60g) canned salmon with 1 Tablespoon Dijon mustard. Spread on a 4 medium-sized whole grain crackers. About 145 calories, 13 grams of protein.

Do anyone have any dinner recipes x
I'm struggling for variety x

Ps pizza chicken is amazing x

How about home made turkey burgers,

Turkey mince
Add chopped onion
Garlic and chilli
Mix together then make into burger shapes
Cook on grill or george for a few minutes until cooked

Then get a tortilla wrap put some salad on it (beacuse I use the large wraps I cut them in half)

Make a dip I use natural yoghurt mixed with mint sauce and a bit of garlic
Add to the wrap and your burgers

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Dinner wise I have

Salmon sprinkled with salt pepper and parsley done in the microwave in 6 minutes with broccoli asparagus rocket watercress spinach tomato peppers and a spoonful of low fat cottage cheese

This was chicken and mushroom in carbonara with a side of broccoli and tomatoes

Thanks for ideas x
I'm not a big fish eater, I eat white fish so could substitute the salmon with that x

Turkey burgers sound intresting? So you need a blender? X

No blender needed just chop the onions and mix with your hands

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Thanks xxx