Staple recipes:

Turkey Meatloaf Muffins

  • Preheat oven to 375 F
  • In a large bowl combine:

2 lbs ground turkey (or chicken)
3 egg whites
1 Cup quick cooking oats
1/2 tsp ground cumin
1/2 tsp dried thyme
2 tsp dry yellow mustard
2 tsp black pepper
2 tsp chipotle pepper spice
1 tsp salt
2 Tbsp garlic powder (2 cloves minced)
1 small onion, finely chopped
2 celery stalks, finely chopped

  • spray muffin pan with non-stick spray
  • Roll mixture into balls and place in muffin pan
  • Bake for 40 min

Serving size: Women – 2 muffins, Men – 4 muffins
Macros: Cal: 80, Fats: 2g, Carbs: 4g, Protein: 11g 🙂

Chocolate Protein Bars

  • Preheat oven to 350 F
  • Mix in large bowl…

1 Cup oat flour
2 scoops vanilla whey protein powder
1/2 tsp baking soda
1/4 tsp salt
3 Tbsp baking cocoa

  • Mix in separate bowl

4 egg whites
1/2 Cup Splendia, Trivia, Ideal, or sweetener of your choice
8 oz berry flavored baby food
4 oz water (if using liquid egg whites, you may reduce water)

  • Combine wet mixture into dry mixture
  • Spray an 8×8 fish with non-stick cooking spray (butter or flour spray) , and add batter
  • Bake for 20-30 min

Makes 16 squares
Serving: 2 bars
Macros: Cal: 96, Fats: 1.4g, Carbs: 12g, Protein: 10g


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