AM Low-Fat Recipes

RECIPES!

Recall that these FAST recipes incorporate a constant, moderate supply of protein to raise metabolism (“drive metabolic heat”), supply protein during increased need while on a low-cal diet and induce satiety (fullness, satisfaction). This is not a full blown “meal plan”, as daily eating calls for even greater variety than presented here. These recipes do offer a roughly 2:1 ratio of morning carbs-to-protein, a 1:1 ratio of lunchtime carbs-to-protein and minimal evening carbs. Eating six meals of this type offers about 2100 kcal per day for men who are restricting calories. Women who are restricting per physician’s suggestion should consume four-five meals of this nature (about 1400-1750 kcal) or reduce portion sizes slightly when eating six such meals. Please, experiment with these recipes; the amounts and times are not carved in stone! The ideas, however, are tasty! (Do not consume foods to which you are intolerant or allergic. Seek one-on-one personalized consultation with a dietitian when developing an eating plan.)

AM Low-fat Recipes

Low-fat Flax & Berry Bran Pancakes with Eggs
½ cup low-fat baking mix /
¼ cup oat bran
2 tbsp milled flax
~1 cup water (depends on consistency desired) and ¼ cup skim milk
1 scoop vanilla protein powder if desired (~20g protein) OR
1 egg white
½ cup frozen berries of choice
Fat-free cooking spray as needed
MAKESTWOMEALS OF:Kcal: 306, PRO: 22g, CHO: 40g (5.5g are fiber), FAT: 6.5g (includes omega-3 from flax):
Preparation:Mixdry ingredients. Add skim milk and water to desired consistency. Add the egg white to the batter; mix. Add berries to batter and pour. Fry more than you will eat for breakfast and consume the remainder as mid morning snack(s).Hint: An “omega-3 egg” is an alternative to the egg white.
Low-fat Hot Cocoa Cereal or BerryBlend Hot Cereal
¼ cup oat bran from box
2 Tbsp milled flax
2 Tbsp unprocessed wheat bran
1+ cup water (depends on consistency)
1 scoop chocolate or vanilla Low-carb Sweetened protein powder
Optional ½ c. blueberries and 1 pc. Rye toast
Kcal (includes berries and toast): 349, PRO: 30.5g CHO: 50g (15g are fiber) FAT: 10g
Preparation: Microwave the water to a boil. Add wheat-flax-oat bran "cereal" to water for 2more minutes watching to prevent boil-over. Allow to cool 2-3 min., mix-in frozen berries (rapid cooling!), then add protein powder. That's it! This takes all of 5-7 minutes. Hint: increasing the wheat bran and reducing the oat bran cuts the carbs back even further - if aggressively restricting during final weeks of a competition diet. Berries add: 40 kcal, 0.3g protein, 10g carbs (2 are fiber), 0.5g fat. Rye toast adds: 68 kcal, 3g protein, 12g carbs (3 are fiber), 1g fat. Apples slices and cinnamon make a nice change of pace, too.
Low-fat Breakfast Burritos
3 egg whites
1 whole omega-3 type egg
1 whole-wheat or flax-based tortilla
2 Tbsp salsa
2 Tbsp. low-fat sharp cheddar or fat-free cheddar cheese
Kcal: 243, PRO: 23g CHO: 24g (2g are fiber) FAT: 7g
Preparation:Fry the eggs in fat-free cooking spray, place on a whole wheat tortilla, add salsa and cheese, fold up bottom, then sides. Hint: don’t over-stuff the burrito; it’s a common mistake that makes it tear - and thus less portable.Eat excess eggs as a side if need be. Eat an apple, banana, or orange as a “side dish”, adding about: 100 kcal, 0.3g protein, 25g carbs (3 are fiber), 0g fat.
Lower-fat No-Bake Chocolate Oatmeal Cookies
1 cup old fashioned oats
¼ cup low-fat margarine
¼ c. sugar; 1 tsp vanilla; 2 Tbsp. cocoa
¼ c. skim milk
1 scoop chocolate Low-carb Sweetened protein powder (20 g protein; sweetened)
Packets of artificial sweetener to taste
MAKES EIGHT SERVINGS OF: Kcal: 106, PRO: 4.5g, CHO: 14.5g (1.5g are fiber) FAT: 4g
Preparation:Stir all; form drop cookies. Experiment with consistency. Prepare this batch ahead of time and divideinto eight portions. This saves time, as you can simply grab them out of the fridge as needed.These should be reserved as a treat, replacing regular cookies. Consumeeach 1/8 serving with 8 oz. skim milk (adds 8g PRO, 12g carb, 1g fat).

Lunchtime Recipes (Low-fat orLow-carb)

Low-fat Hearty Meat & Potatoes
2red potatoes (brown are “faster acting” when eaten post-workout) /
1 link low-fat kielbasa
1 skinless boneless chicken breast
Cooking spray
Parsley, bottled spice mixes, etc.
MAKES TWO SERVINGS OF: Kcal: 266, PRO: 28g CHO: 30.5g (6.5g are fiber) FAT: 6.5g
Preparation:Fry scissor-cut chunks of chicken in Pam until no longer pink. Meanwhile, microwave potatoes until mostly soft (fork sinks in). Add chunks of potatoes and cut low-fat kielbasa; brown it all. Add spices (sage, parsley, commercial spice combinations, etc.)if desired.Hint: Replace potatoes with sliced peppers for a low-carb PM meal.
Chicken & Black Bean Tortillas
2small whole-wheat or flax-based tortillas
2 Tbsp salsa
2 Tbsp. reduced-fat cheddar cheese
1 skinless boneless chicken breast or 1 small round steak in strips
2 Tbsp black beans
2 Tbsp diced onion
Kcal: 392, PRO: 42g CHO: 49g (6.5g are fiber) FAT: 7.5g
Preparation:Fry chicken in non-fat cooking spray (can be done the night before). Place on a whole wheat tortilla, add salsa and cheese, fold up bottom, then sides. Hint: don’t over-stuff the burrito; it’s a common mistake that makes it tear - and thus less portable.
Sugar-free Protein Pudding
2 servings sugar-free instant pudding (half box)
1 cup cold skim milk,OR
Try replacing ½ cup skim milk with ½ cupwater and crushed ice to reduce carbs further
½ scoop Low-carb Sweetened protein powder (sweetened protein powder: ~10 g protein)
MAKES TWO SERVINGS OF: Kcal: 114, PRO: 9g, CHO: 18.5g (0g are fiber), FAT: 0.5g
Preparation:Simply shake all contents in a container with a tight lid until set. It’s easy to prepare at work. The maltodextrin from the pudding mix still provides carbs, so this is better as a lunchtime dessert. Some persons like chilled coffee as a replacement for water. Hint: a common mistake is to over-do the protein powder; use less than you think you can get away with.Also, slicing an optional ½ banana as a topper adds about 12 g CHO (1g is fiber); two tbsp. light whipped topping may also be used during appetite emergencies.
Mediterranean Stir-fry Pasta
1/2skinless boneless chicken breast in cubes or strips, pre-cooked in spray
20 smallpeeled, pre-cooked shrimp (pricey, though)
4 oz. jar/ canartichoke hearts in broth
10 small pieces individual sun-dried tomato sectionsfrom jar or one small chopped “regular” tomato
¼ c. chopped onions; ½ c. broccoli florets
2 Tbsp crushed garlic; 4 olives
½ c. flax or other whole-grain bow tie pasta
MAKES TWO SERVINGS OF: Kcal: 335, PRO: 36.5g CHO: 29.5g (7.5g are fiber) FAT: 9.5g
Preparation:While frying the chicken until no longer pink –in fat free cooking spray - microwave the broccoli and onions until soft (use minimal water). Boil the pasta on another burner. Then throw everything in the pan to blend flavors (2-3 minutes). Spray with fat-free butter spray when done.
Morning or Early Afternoon Snack (or “car snack”)
1 can water pack tuna and 2 Tbsp. fat-free mayo
2 pieces whole wheat or rye
Unsweetened iced tea with minimal artificial sweetener
kcal: 300, PRO:41g, CHO: 28g (6g are fiber), FAT: 5.5g
Preparation:Duh. Hint: keeping some of these suggestions in your car can help curb “drive home from work” weakness as you pass the fast food drive through! Use of “light” whole wheat bread cuts the carbs roughly in half, making it double as a good evening snack.
Morning or Early Afternoon Snack 2 (or “car snack 2”)
1 small apple or pear, OR
1 serving whole grain Triscuit-type crackers (3 g or more fiber/ serving), AND
1 scoop Low-carb sweetened protein powdershake with water
Apple Kcal: 100, PRO: 0g, CHO: 25g (3g are fiber), FAT: 0gOR
Triscuit-type cracker: Kcal: 123, PRO: 3g, CHO: 21g (3g are fiber), FAT: 3gPLUS…
Low-carb SWEETENED PROTEIN POWDER shake with water: kcal: 110, PRO: 20g, CHO: 3g, FAT: 2g
Preparation:Self-explanatory. Hint: keeping some of these suggestions in your car can help curb “drive home from work” weakness as you pass the fast food drive through!

…Or at lunch time, choose any of the low-carb dinner recipes if you feel that carbohydrates are a problem for you (afternoon sleepiness/ “food coma”, family history of diabetes, etc.)

PM Low-carb Recipes

Low-carb Chicken, Beef, Veggie Fajitas
1skinless, boneless chicken breast
1 Eye-of-round steak
1 sliced red pepper (or 1/2 green, 1/2 red)
1/2 sliced onion
1 large lettuce leaf or low-carb tortilla (optional)
¼ cup low-fat cheddar
2 Tbsp. olive oil
MAKES TWO SERVINGS OF: kcal: 377, PRO:37.5g, CHO: 9g (5g are fiber), FAT: 23.5g
Preparation:Fry scissor-cut strips of chicken and beef in Pam just until no longer pink. Meanwhile microwave the peppers and onions in very little water until slightly soft; add to the pan. Optionally, these can be eaten wrapped with low-carb fajita bread/ tortillas or large leaves of romaine lettuce. Note: Don’t over-rely on gluten-based low-carb breads, as low-grade gluten intolerance may be more common than once thought.
Low-carb Fried Chicken
1 trimmed skinless, boneless chicken breast
2 egg whites
½ cup crushed pork rinds (regular or spicy) or crushed almonds and parmesan
2 Tbsp. olive oil
MAKES TWO SERVINGS OF: Kcal: 292, PRO: 26g (8g of which are useless), CHO:1.5g (0g are fiber), FAT: 20g
Preparation:Immerse chicken breast in egg whites, dip in pork rind/ parmesan mix. Fry in olive oil. Serve with fibrous veggies like broccoli, asparagus, “California blend” (broccoli, cauliflower and carrots), etc. (“free foods not included in kcal content above).
Low-carb Mediterranean Stuffed Chicken & Roasted Red Peppers
1 skinless boneless chicken breast /
4 oz. jar sun-dried tomatoes in oil
1 Tbsp. pesto from jar; crushed or powdered garlic to taste
4 oz. jar or can of artichoke hearts
2 Tbsp. feta cheese crumbles for stuffing the breasts
1 wholeroasted red pepper or equivalent from a jar (see below)
MAKES TWO SERVINGS OF: Kcal: 446, PRO:37g, CHO: 25g (6.5g are fiber), FAT: 24.5g
Preparation:Fry whole piece of mallet-pounded chicken in oil from sun-dried tomatoes and artichoke hearts until slightly pink. Roll ithalf-way over and insert the tomatoes and artichoke hearts. Use a toothpick if needed. Just before serving, add feta. Alternately, slit the breast, stuff and cook a bit longer until done (no pinkness). As a side dish, sauté a lengthwise-sliced red pepper (remove stem/ seeds) in remaining oil or use roasted red peppers from a jar (included in nutrient content above).
Low-carb Peanut Butter Chicken
1 skinless boneless chicken breast /
2 Tbsp. natural peanut butter
1 Tbsp olive oil
1/4/ tsp ginger
1 tsp. soy sauce optional
Kcal: 475, PRO: 37g, CHO: 8.5g (2g are fiber), FAT: 34g
Preparation:Fry chicken just until no longer pink, in olive oil. Add peanut butter. That’s it. Great served with microwaved broccoli cuts.
Low-carb Quiche
1/4 cup almonds (toasted and crushed)
5 egg whites
1 whole “omega-3” egg
1/4 cup 2% milk or up to 1 cup low-carb milk
1/2 cup extra sharp cheddar cheese
3 pc. turkey bacon
1 cup chopped broccoli
MAKES TWO SERVINGS OF: Kcal: 303, PRO: 24g, CHO: 9g (3.5g are fiber), FAT: 19g
Preparation: Fill the bottoms of two small (3x6") baking tins with about 1/8 inchof the crushed almonds (well-coated dish bottom). No added margarine is necessary. Toast in a 250 degree oven for 5-7 minutes. In a single measuring cup add the eggs and milk; whisk. Pour into toasted crust. Then add the cheese, broccoli and bacon bits if desired. Cook until firm.
Low-carb Steak & Spinach Spiral Fillet (Florentine)
1.5 lb. rump roast
1 small (6 oz.) box frozen spinach
1 cup shredded mozzarella
1 garlic clove, minced
Italian seasoning to taste
2 tbsp. olive oil
MAKES SIX SERVINGS OF: Kcal: 328, PRO: 41.5g, CHO:3g (1g is fiber), FAT 16g
Preparation:Rub garlic powder and Italian seasoning into meat. Slice the roast carefully in a spiral (butterfly to 1-in. flatness). Tenderize with mallet if desired. Alternately, fillet-off thin, flat slices from the top of the roast. Coat with spinach and mozzarella (and more spices); roll up the flat meat and freeze if desired for continued use. Fry individual pieces on stove top in olive oil. Hint: some grocery stores sell this pre-prepared.
Salmon Patties
1 can pink salmon (16 oz.)
¼ cupbread crumbs
½ cup unprocessed wheat bran
2 egg whites
2 tablespoons minced garlic (possibly in its own oil)
2 tablespoons olive oil-type margarine or straight olive oil for frying
MAKES TWO SERVINGS OF: Kcal: 602, PRO: 52g, CHO:20g (6.5g are fiber), FAT 36g
Preparation:De-bone the canned salmon as desired (leaving-in bones increases calcium content, however), blend meat in large bowl with egg whites, bread crumbs, wheat bran and minced garlic. Fry in olive oil or related margarine. Hint: Replace half the bread crumbs with parmesan to cut carbs further. Makes approximately 4 four-inch patties. Eating just one patty (e.g. on a fresh salad with calorie-free dressing) cuts total energy intake of this meal to 302 kcal and halves the macronutrients too
Burgers!
¼ lb. 90% or leaner hamburger or turkey burger
“Light” or low-carb whole wheat bun
1-2 tsp. ketchup, mustard of any type, fat free mayo to taste
2 dill pickle slices (optional)
1 large leaf lettuce (variety optional)
Kcal: 385, PRO: 35g, CHO:26g (3.5g are fiber), FAT 16g
Preparation:Fry the burgers a few minutes per side until barely pink (or well done) in center. Try to flip only once and not to over-squeeze with spatula in pan. Eat on bun, etc. Pork rinds in moderation make a tasty low-carb replacement for a side of potato chips.
Low-carb PB&J
2 pc. “Light” or low-carb whole wheat bread
2 Tbsp Natural peanut butter
1 Tbsp. Optional sugar-free jam
Kcal: 270, PRO: 13g, CHO:20g (6g are fiber), FAT 19g
Preparation:Duh. Hint: this is great with a protein shake or just skim milk as a low-carb, healthy-fat PM snack.

Anytime Low-fat, Low-carb Recipes

Low-fat, Low-carb Veggie Omelet
4egg whites
1whole “omega-3 egg”
¼ cup skim milk
¼ cup low fat sharp cheddar
½ cup chopped broccoli
¼ cup sliced mushrooms
Kcal: 275, PRO: 35.5g, CHO:11g (2.5g are fiber), FAT 11g
Preparation:Mix eggs and milk, then pour into medium-high heat pan forming thin layer. Meanwhile, microwave vegetables to desired softness, perhaps 2-4 minutes. When the egg-milk layer is firm, add veggies to half of its surface and carefully fold-over the remainder. Stuff and top with low-fat cheddar. Hint: omega-3 specialty eggs are a great choice when consuming the yolk! Also, this is great for breakfast with flax-bread toast.
Low-fat, Low-carb Coffee Break
1 cinnamon stick in coffee filter
1 tsp cloves in filter if desired
Artificial sweetenerto taste
Preparation:Add the spice(s) to the coffee filter after adding your favorite coffee grounds.Hint: minimize the sweetener by ½ packet per month to titrate-down the sweetness and slowly reduce your love of sugary drinks. Also: beware over-doing the java and perhaps switch half your intake to green tea to help reduce problems with cortisol (stress hormone), glucose intolerance/ muscle glycogen recovery.
Low-fat, Low-carbTea Time
Try jasmine-passion fruit green tea or other flavors
Artificial sweetener to taste
Preparation:Umm, stick the tea bag in the cup or pot.  Hint: Research suggests green tea substances like polyphenols and especially EGCG are anti-oxidants and modestly raise metabolic rate! Again: minimize the sweetener by ½ packet per month to titrate-down the sweetness and slowly reduce your love of sugary drinks.
Low-fat, Low-carbGelatinDesert
1 pack kiwi-strawberry gelatin
¾ c boiling water
½ c cold water with 6 ice cubes (for quick-set)
2 tbsp. light whipped cream (optional)
Kcal: 120, PRO: 6g (useless type), CHO:4g (0g are fiber), FAT 4.5g
Preparation:Add the hot water until dissolved (about 2 minutes). Then add cold water and ice cubes; stir. Set in fridge or freezer (set kitchen timer for 5 min with this latter method) until firm – about 2 hours in fridge. Hint: varied flavors, ½ c. berries, flavored seltzer water, and sugar-free whipped topping or layered, sweetened, blended cottage cheese go a long way to reduce monotony.

These recipes are provided for information purposes only and do not constitute a meal plan. (Meal plans require more variety than is presented here.) These recipes are low-carb in general (particularly evening) but do not eliminate “slower acting” healthy carb choices (mostly morning and lunch). These recipes are not high fat but do contain healthy fat choices like olive oil and flax. Note that various health conditions affect a person’s dietary needs; see a physician and dietitian for nutrition counseling before beginning a new dietary regime and see a physician and an exercise physiologist prior to starting an exercise program.