Protein is crucial for anyone who is interested in packing on serious muscle mass. Eating enough protein throughout the day is so important because muscles are made primarily from protein building blocks called amino acids. Muscles recover from intense workouts when amino acids and other nutrients are transported from the bloodstream into your muscles. Your goal should be to eat at least 1 gram of protein per pound of body weight, every day. If you weigh 175 pounds, you should be eating at least 175 grams of protein per day. Divide this total number up between 5-6 meals throughout the day and you will have enough protein to fuel your body and achieve your muscle building goals!
Asian Tuna Patties
Ingredients:
- 2 (6 ounce) cans tuna, drained and flaked
- 1 egg, beaten
- 3/4 cup dry bread crumbs
- 3 green onions, minced
- 1 clove garlic, peeled and minced
- 1 tablespoon soy sauce
- 1 tablespoon teriyaki sauce
- 1 tablespoon ketchup
- 1 teaspoon sesame oil
- 1 teaspoon black pepper
- 1/2 cup cornmeal
- 2 tablespoons vegetable oil
Cooking Instructions:
- In a large bowl, mix tuna, egg, bread crumbs, green onions, and garlic. Blend soy sauce, teriyaki sauce, ketchup, sesame oil, and pepper into the mixture. Form the mixture into about 6 patties approximately 1 inch thick. Lightly sprinkle each patty on all sides with cornmeal.
- Heat oil in a medium skillet over medium heat. Fry each patty about 5 minutes on each side, until golden brown.
Nutritional Information:
- Makes 6 servings. Amount per serving:
- 19 grams of Protein
- 21 grams of Carbs
- 7 grams of Fat
- 230 Calories
Banana Bread Protein Pancakes
Ingredients:
- 1 cup uncooked oatmeal
- 1 banana
- 1 scoop protein powder
- 1/3 cup splenda
- 5 egg whites
Cooking Instructions:
- Mix well in a blender. Then cook like a pancake with non-stick pan. This recipe usually makes 2 pancakes. Make sure to cook over low heat.
Nutritional Information:
- 47g of Protein
- 80g of Carbs
- 5g of Fat
Blueberry Cheesecake
Ingredients:
- 1 cup of low fat cottage cheese
- 1 scoop protein powder
- 1 cap full of coconut extract
- 1 cap full of vanilla extract
- 1 1/2 teaspoons of Udo’s oil
- 2 tablespoons brown sugar twin
- 3/4 cup of blueberries (I used thawed ones)
Cooking Instructions:
- Mix first 6 ingredients with a hand blender until very smooth. Spread out in a shallow dish. Put blueberries on top.
Nutritional Information:
- 50g of Protein
- 10g of Carbs
- 3g of fat
Chocolate Peanut Butter Bars
Ingredients:
- 1 cup oat flour
- 1 ½ cups whey protein powder
- ¼ cup cocoa powder
- ½ cup nonfat dry milk powder
- ¼ cup stevia blend (or other artificial sweetener)
- ½ teaspoon salt
- 2 egg whites
- ½ teaspoon super-strength chocolate flavoring
- ½ teaspoon super-strength peanut butter flavoring
- ¼ cup creamy peanut butter
- ¼ – 1/3 cup water
Cooking Instructions:
- Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
- Combine all dry ingredients in blender — Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.
- Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.
Nutritional Information:
- 24 grams of Protein
- 24 grams of Carbs
- 7 grams of Fat
- 250 Calories
Chocolate Cinnamon Pancakes
Ingredients:
- 1 Scoop of Chocolate Whey Protein
- 1/2 Cup Dry Oats
- 12 tablespoons of liquid egg whites
- A few shakes of Cinamon (however much you want)
- 2 Packets Of Splenda
Cooking Instructions:
- Put all of this into a blender, and blend until liquified. Cook it in a skillet you would use to make regular pancakes.
Nutritional Information:
- 360 Calories
- 48g of Protein
- 32g of Carbs
- 4.5g of fat
Chocolate Protein Bars
Ingredients:
- 3 1/2 cups rolled oats
- 1 1/2 cups powdered non fat milk
- 1 cup sugar free sweetener
- 2 egg whites
- 1/4 cup orange juice
- 1 tsp Vanilla
- 1/4 c. natural applesauce
- 4 scoops chocolate whey protein powder
Cooking Instructions:
- Preheat oven to 325
- Mix all the dry stuff in bowl to blend it
- Add in remaining ingredients and mix well. Consistency is sort of like cookie dough.
- Spread on cooking sheet coated with nonstick spray. You can use a 9X12 baking dish if you want it thicker.
- Bake until edges are crisp and browned.
- Cut into 10
Nutritional Information:
- Per serving:
- 15 grams of Protein
- 23 grams of Carbs
- 1 gram of Fat
- 140 Calories
Chocolate Raisin Cranberry Bars
Ingredients:
- ½ cup oats
- 1 1/2 cup chocolate protein powder
- ¼ cup natural peanut butter
- 1 cup skim milk powder
- ½ cup seedless raisins (or cranberries)
Cooking Instructions:
- Mix all ingredients together in a bowl and add enough water to make a stiff dough.
- Spray an 8×8 inch cake pan with Pam and press in dough evenly.
- Refrigerate a few hours to harden, then cut into 8.
- Wrap bars in plastic wrap & store in fridge.
Nutritional Information:
- 29 grams of Protein
- 23 grams of Carbs
- 6 grams of Fat
- 245 Calories
Kickin Chili
Ingredients:
- 2 alarm fire chili kit
- Fresh jalapenos
- 2 lbs lean chopped meat
- 8 oz can of tomato sauce
- 2 cans of water
- 1 lb soybeans in husk (edamame)
Cooking Instructions:
- Steam soybeans set aside and let cool, separate beans from husk, save beans.
- Cook chopped meat,till brown, drain fat, add all the chili kit ingredients and sauce and water add the jalapenos, bring to a boil, cover and simmer 1 hour.
- Add soybeans.
Nutritional Information:
- 40 grams of Protein
- 4 grams of Carbs
- 10 grams of Fat
Protein Brownie Bars
Ingredients:
- ½ cup oat flour
- ¼ cup whole-wheat flour
- 1-cup whey protein powder
- ½ cup stevia blend (or other artificial sweetener)
- 1/3 cup cocoa
- ¼ teaspoon baking powder
- ¼ teaspoon salt
- 1-tablespoon liquid lecithin (Udo’s oil can be substituted)
- ½ cup fat free cream cheese (room temperature)
- 2 eggs
- ¼ cup fat free Miracle Whip
- 1 teaspoon super-strength chocolate favoring
Cooking Instructions:
- Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
- In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and favoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.
- Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.
Nutritional Information:
- 9 grams of Protein
- 9 grams of Carbs
- 3 grams of Fat
- 99 Calories
Protein Cookies
Ingredients:
- 2 1/4 cups of whole oat flour
- 1 cup no sugar added apple sauce
- 1 1/2 cups of splenda
- 1/4 cup of sugar free maple syrup
- 1 tsp. vanilla extract
- 1 tsp. baking soda
- 1 tsp. salt
- 1 whole egg
- 1 egg white
- 4 scopps of chocolate protein powder
Cooking Instructions:
- Combine all of the above ingredients and bake at 350 for about 7-10 minutes.
Nutritional Information:
- Makes 8 servings
- 20 grams of Protein
- 20 grams of Carbs
- 2 grams of Fat
- 175 Calories
Protein Waffles
Ingredients:
- 3 egg whites
- 1/4 cup oat flour
- 2 scoops vanilla whey
- 1 tbsp apple sauce
- some splenda (as much or as little as you want)
- dash of cinnamon
Cooking Instructions:
- Whisk all the ingredients in a bowl, spoon batter into preheated waffle iron with some non stick cooking spray – serve when crispy brown with some sugar free maple syrup or strawberries.
Nutritional Information:
- 35g of Protein
- 8g of Carbs
- 3g of fat
Spicy Tuna Burgers
Ingredients:
- 1 can tuna (water packed)
- 3 tablespoons seasoned dry bread crumbs
- 1 egg white
- ½ teaspoon of hot sauce
Cooking Instructions:
- Take a six-ounce can of tuna and mix it with three tablespoons of seasoned dry bread crumbs, one egg white and one-half teaspoon of hot sauce.
- Shape the mixture into a round patty, about one-inch thick and four inches wide.
- Spray a large nonstick skillet with cooking spray and set the pan over medium-high heat.
- Add the tuna patty and cook four minutes per side, until it is golden brown and cooked through.
- Place the burger on a bun and top with two tomato slices.
Nutritional Information:
- 41 grams of Protein
- 41 grams of Carbs
- 4 grams of Fat
- 361 Calories
Tuna Burgers
Ingredients:
- 1 (6 ounce) can tuna, drained
- 1 egg
- 1/2 cup Italian seasoned bread crumbs
- 1/3 cup minced onion
- 1/4 cup minced celery
- 1/4 cup minced red bell pepper
- 1/4 cup mayonnaise
- 2 tablespoons chili sauce
- 1/2 teaspoon dried dill weed
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1 dash hot pepper sauce
- 1 dash Worcestershire sauce
- 4 hamburger buns
- 1 tomato, sliced
- 4 leaves of lettuce (optional)
Cooking Instructions:
- Combine tuna, egg, bread crumbs, onion, celery, red bell pepper, mayonnaise, hot chili sauce, chili sauce, dill, salt, pepper, hot pepper sauce and Worcestershire sauce. Mix well. Shape into 4 patties (mixture will be very soft and delicate). Refrigerate for 30 minutes to make the patties easier to handle, if desired.
- Coat a nonstick skillet with cooking spray; fry tuna patties for about 3 to 4 minutes per side, or until cooked through. These are fragile, so be careful when turning them.
- Serve on buns with tomato slices and lettuce leaves, if desired.
Nutritional Information:
- Makes 4 servings. Amount per serving:
- 20 grams of Protein
- 37 grams of Carbs
- 15 grams of Fat
- 363 Calories
Tuna Chili Soft Tacos
Ingredients:
- 1 can tuna (water packed)
- 1 tablespoon of chili sauce
- 2 tablespoons of fat-free cream cheese
- 2 flour tortillas
Cooking Instructions:
- In a small bowl, combine a six-ounce can of light tuna in water (always get light tuna packed in water and always drain) and one tablespoon of chili sauce.
- Spread two tablespoons of fat-free cream cheese on two flour tortillas (one tablespoon of cream cheese each).
- Top the cream cheese with the tuna mixture and roll up the tortilla.
Nutritional Information:
- 41 grams of Protein
- 45 grams of Carbs
- 4 grams of Fat
- 404 Calories
