I have tried the protein pancakes and was wondering if there are other recipes you might have with protein? especially for quick fixes. I need something with at least 19 grams per meal. the inbetween meals are the hardest to fit in ,something that is convenient. I use the southbeach meal replacement bars which are good but I'm sure they will get tiresome after while.
more protein ideas
- Thread starter laura35
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CollinsMom
Cathlete
Bumping, I am interested in this also.
banslug
Cathlete
Hey guys. Here are a few recipes that I use on a regular basis as a protein. I'm ALL ABOUT convenience and on-the-go meals.
Salsa Chicken
4-6 chicken breasts
1 can or jar of salsa of choice
· Place the chicken breast in the bottom of a crock pot, and cover with the jar of salsa. Cook on low heat for about 6 hours.
· Remove chicken from pot and use 2 forks to shred the chicken. Put back in the crock pot and mix with the liquids.
Notes:
· I use TamXico low carb whole wheat wraps (found in the Mexican section of the grocery store). I put a heap/scoop of chicken in the middle and wrap up. Wrapped in the fridge, these stay good for a whole week. To reheat, I just unwrap, put on a plate, and zap in the microwave on high for 30 seconds. These are also good cold for on-the-go car trips.
Tuna Macaroni Salad
1 ½ C elbow macaroni, uncooked
1 lb. pkg frozen mixed veggies (cauli, brocc, carrots), thawed
2 (6 oz. @) cans water packed tuna, drained and flaked
4 scallions, sliced
¼ c minced flat-leaf parsley
3 T fat free Italian salad dressing
2 T balsamic vinegar
2 t dried basil
¼ t crushed red pepper flakes
v In a large pot of boiling water, cook the macaroni for 6 minutes, until almost tender. Add the mixed vegetables. Return the water to a boil, then cook until pasta and veggies are just tender, about 1 minute longer. Drain and then rinse under cold running water.
v Meanwhile, in a large bowl, combine the tuna, scallions, parsley, salad dressing, vinegar, basil and pepper flakes. Add the pasta and veggies. Toss well. Refrigerate, covered, until chilled, at least 2 hours.
Note:
· I have substituted canned salmon for the tuna, and it turns out just as well!
Numbers: 291 calories, 1g total fat, 32mg cholesterol, 417mg sodium, 39g carbs, 4g fiber, 30g protein, 75mg calcium
Makes 4 servings, 5 WW points each
Original Source: Weight Watchers: Simply the Best
Enriched Double Chocolate Pudding
1 C cold skim milk
1 packet chocolate Myoplex Lite (or equivalent protein powder/drink)
1 T fat free, sugar free chocolate instant pudding mix
· Pour skim milk in a blender. Add Myoplex powder and blend on medium speed for 15 minutes.
· Add the pudding mix and blend on high speed until thick and creamy, about 45 more seconds (stopping blender to stir with spoon and scrape down sides as needed.)
Makes 2 servings.
Original Source: Eating For Life Cookbook
Numbers: 142 calories, 17g protein, 17g carbs, 1g fat
Meatloaf Muffins
6 oz dry stuffing mix (like Stove Top)
1 C hot water
1 lb 93% lean ground beef
1 medium onion, chopped
1 tsp garlic powder
2 egg whites
· In a small bowl, mix stuffing mix and water. Let sit a few minutes.
· Meanwhile, in another bowl, combine meat, onion, garlic powder, and egg whites. Mix in the stuffing mixture. Mix well.
· Put into 12 sprayed muffin tins.
· Bake at 350 for 30-35 minutes.
Serving size = 3 meatloaves
Nutritional Info per serving: 259.4 calories, 7.6g total fat, 14.4g carbs, 27.8g protein, 65.6mg cholesterol, 287mg sodium, 1.1g fiber
If serving size is 2 meatloaves, then the numbers are: : 172.9 calories, 5.1g total fat, 9.6g carbs, 18.6g protein, 43.7mg cholesterol, 191.4mg sodium, .8g fiber
Original Source: KathyG from Cathe boards
ENJOY....Gayle
Salsa Chicken
4-6 chicken breasts
1 can or jar of salsa of choice
· Place the chicken breast in the bottom of a crock pot, and cover with the jar of salsa. Cook on low heat for about 6 hours.
· Remove chicken from pot and use 2 forks to shred the chicken. Put back in the crock pot and mix with the liquids.
Notes:
· I use TamXico low carb whole wheat wraps (found in the Mexican section of the grocery store). I put a heap/scoop of chicken in the middle and wrap up. Wrapped in the fridge, these stay good for a whole week. To reheat, I just unwrap, put on a plate, and zap in the microwave on high for 30 seconds. These are also good cold for on-the-go car trips.
Tuna Macaroni Salad
1 ½ C elbow macaroni, uncooked
1 lb. pkg frozen mixed veggies (cauli, brocc, carrots), thawed
2 (6 oz. @) cans water packed tuna, drained and flaked
4 scallions, sliced
¼ c minced flat-leaf parsley
3 T fat free Italian salad dressing
2 T balsamic vinegar
2 t dried basil
¼ t crushed red pepper flakes
v In a large pot of boiling water, cook the macaroni for 6 minutes, until almost tender. Add the mixed vegetables. Return the water to a boil, then cook until pasta and veggies are just tender, about 1 minute longer. Drain and then rinse under cold running water.
v Meanwhile, in a large bowl, combine the tuna, scallions, parsley, salad dressing, vinegar, basil and pepper flakes. Add the pasta and veggies. Toss well. Refrigerate, covered, until chilled, at least 2 hours.
Note:
· I have substituted canned salmon for the tuna, and it turns out just as well!
Numbers: 291 calories, 1g total fat, 32mg cholesterol, 417mg sodium, 39g carbs, 4g fiber, 30g protein, 75mg calcium
Makes 4 servings, 5 WW points each
Original Source: Weight Watchers: Simply the Best
Enriched Double Chocolate Pudding
1 C cold skim milk
1 packet chocolate Myoplex Lite (or equivalent protein powder/drink)
1 T fat free, sugar free chocolate instant pudding mix
· Pour skim milk in a blender. Add Myoplex powder and blend on medium speed for 15 minutes.
· Add the pudding mix and blend on high speed until thick and creamy, about 45 more seconds (stopping blender to stir with spoon and scrape down sides as needed.)
Makes 2 servings.
Original Source: Eating For Life Cookbook
Numbers: 142 calories, 17g protein, 17g carbs, 1g fat
Meatloaf Muffins
6 oz dry stuffing mix (like Stove Top)
1 C hot water
1 lb 93% lean ground beef
1 medium onion, chopped
1 tsp garlic powder
2 egg whites
· In a small bowl, mix stuffing mix and water. Let sit a few minutes.
· Meanwhile, in another bowl, combine meat, onion, garlic powder, and egg whites. Mix in the stuffing mixture. Mix well.
· Put into 12 sprayed muffin tins.
· Bake at 350 for 30-35 minutes.
Serving size = 3 meatloaves
Nutritional Info per serving: 259.4 calories, 7.6g total fat, 14.4g carbs, 27.8g protein, 65.6mg cholesterol, 287mg sodium, 1.1g fiber
If serving size is 2 meatloaves, then the numbers are: : 172.9 calories, 5.1g total fat, 9.6g carbs, 18.6g protein, 43.7mg cholesterol, 191.4mg sodium, .8g fiber
Original Source: KathyG from Cathe boards
ENJOY....Gayle
looking good
Cathlete
Thanks Gayle...these are great I love the salsa and chicken so much I told all my friends. Will definitely try the other ones.
Therese:7
Therese:7
banslug
Cathlete
The Salsa Chicken is SOOO versatile and can be used in just about anything....toast, bagel, in a wrap (warm or cold), on salad greens, on baked low-fat tortilla chips with TACO toppings, on a baked potatoe, or straight from the container in the fridge (if you're REALLY desparate!).
Gayle
Gayle
CollinsMom
Cathlete
I just made salsa chicken last night and it was sooooo good!!
tneah
Cathlete
Oh that pina colada shake sounds wonderful!:9 There is another "pancake" recipe that is pretty good.
Mix together a can of light tuna, some dry oatmeal and a few egg whites to form a paste. Plop into a fry pan and cook until brownish on each side, top with catsup or mustard! Yum.:9
Mix together a can of light tuna, some dry oatmeal and a few egg whites to form a paste. Plop into a fry pan and cook until brownish on each side, top with catsup or mustard! Yum.:9