ITT: Your Healthy recipes (With Macros)

**Lurker27** · 09-26-2012, 04:55 PM

Will update the **** out of this later, but I'm off to the gym. No one cares if it tastes awesome, but really this should be a place for ideas to get more protein and quality cals in for people. Variety will making sticking to a healthy diet much easier.

Death_Taco · 09-26-2012, 05:38 PM

@Lurk: Gonna piss you off right off the bat...but these are mainly 1-macro foods (ie; not meals) that are very simple, easy yet tastey and healthy. I don't know the macros for most (any) of these cause when I made them I wasn't keeping track - but it really depends on how many/much you eat:

Red Potato Wedges
Red potatoes (cut in half, cut in half length wise, cut in half again)
Throw into large bowl
BARELY drizzle olive/grape seed oil onto fries. JUST enough to barely coat them.
Throw on some oregano and/or parsley, garlic powder and black pepper (can do a little tiny bit of dried rosemary as well).

Bake @ 425 for roughly 30-45 minutes (depends on oven, thickness, etc).

Grilled Kabops:

1-chicken breast, cut into cubes roughly 1inch^3
Shallot (not a red onion)
Zucchini
Bell pepper of choice (I prefer red/yellow/orange...I dunno...tastes different to me).

Marinate everything in either soy sauce (or coconut aminos), green onions, sesame oil and a tiny bit of honey to cut the acidity...some orange juice would be good here too.

Skewer and throw on grill:

Greek version:
*The salad is just cubed tomato/cucumber and some feta thrown in. Tiny bit of olive oil and salt.

Marinate with lemon juice, olive oil and oregano (fresh is better imo).

Carne Asada

Either flank steak or skirt steak (flank being the healthiest ****ing steak on Earth...but also the toughest)
If using flank, cut into thinmer slices and beat the **** out of it with a meat mallet.

Rub the meat on both sides, thoroughly with cumin and black pepper and diced cilantro (fresh is best!)
Put into a tupperware container or bag - marinate with lime juice and a little olive oil for around 24 hours (for best).

Grill...then rejoice in the amazing taste.

Mangocado Salad
1 Hass avacado
1 Tomato (I prefer heirlooms...but roma works. Beefsteak just have no flavor).
1 Mango
Cilantro (or even mint)
Lime juice

Evenly cube all the ingredients. Dice finely the herbs. Mix and serve.

Smart Parts Player12 · 09-26-2012, 06:33 PM

Breakfast.

1 scoop whey + 150 g dry oats into a blender with water.

Choke down

40/95/11.5

FHS JewFro · 09-26-2012, 07:14 PM

Breakfast.

-2 scoops whey in water
-1 cup oatmeal
-1 fiber bar
-2 servings of honey bunches of oat

Post Workout
-2 scoops whey in water
-2 cups rice (cooked)

BOOM. done.

Dirtybirdy51 · 09-26-2012, 10:49 PM

8 slices light multi-grain bread. 4 lg eggs. frozen broccoli

prep broccoli per packaging instructions. cook broccoli with eggs in pan, scrambled. put scrambled eggs broccoli on toasted bread.

20f/60c/42p

"clean" and "healthy" enough for everyone lol

myshofer · 11-01-2012, 11:28 AM

your recipies are just yummmmmmmmmmyyyy and easy. thanks for sharing. i love this thread.

Death_Taco · 12-13-2012, 01:27 PM

Macros for one half (on avg):
F: 10.5
CHO: 6
P: 1.5

Step 1: Halve Avocado

Step 2: Cross hatch Avocado to help with absorption

Step 3: Lightly salt with sea salt

Step 4: Lightly drizzle Balsamic Vinegar

ENJOY!

Pirate Mafia · 12-13-2012, 03:50 PM

Quote:

Originally Posted by Death_Taco

Macros for one half (on avg):
F: 10.5
CHO: 6
P: 1.5

Step 1: Halve Avocado
[IMG]http://img.photobucket.com/albums/v217/Death_Taco/IMG_20121213_141046.jpg[IMG]

Step 2: Cross hatch Avocado to help with absorption
[IMG]http://img.photobucket.com/albums/v217/Death_Taco/IMG_20121213_141131.jpg[/IG]

Step 3: Lightly salt with sea salt
[IMG]http://img.photobucket.com/albums/v217/Death_Taco/IMG_20121213_141220.jpg[/MG]

Step 4: Lightly drizzle Balsamic Vinegar
[IMG]http://img.photobucket.com/albums/v217/Death_Taco/IMG_20121213_141322.jpg[/MG]

ENJOY!

Da fuq, avacados are groce

-----------------------------------------

Pancakes

The Batter:
Buckwheat pancake mix
200ml of water
1g xantham gum
1 whole egg, 1 egg white
1 serving cookies n' cream myofusion
3 servings of natvia (natural sweetener)

The Sludge/Toppings:
0.5 serving peanutbutter choc myofusion
5g natural peanut butter
1 serving cottee's caramel diet topping
0.5 serving queens maple syrup (only 5g carbs per 35g serving - 0 sugar)
5ml olive oil (on wok)
1 x skinny cows vanilla toffee sundae

__________________________________________________ __________

Cheesecake

4 Eggs Room Temperature
3- 8 OZ packages Fat Free Cream Cheese- Softened
1-8 oz Reduced Fat Cream Cheese- Softened
1/2 cup sugar
1/2 cup 0% Plain or Vanilla Greek Yogurt
1 scoop (rounded) Myofusion Vanilla Protein
.25 Scoop Xtreme Formulations Ultra Peptide Lemon Cream Pie Protein
Crust
1 scoop VPX SRO graham Cracker protein
4 tbsp light butter (melted)
3 full low fat Honey Graham Crackers (finely crushed)
1/2 Cup Old Fashioned or Quick Oats

Set Oven to 350. Melt butter. Crush up graham crackers finely in a baggie. Mix butter, graham crackers, oats and SRO protein together. Put in bottom of a Springform pan and flatten evenly into bottom of pan. Bake for 6-8 minutes.

Mix together cream cheese, sugar, yogurt and protein powders in a mixing bowl. Beat on medium for 3 minutes. Add eggs and beat for 2 more minutes on Low.
Pour mixture into springform pan. Bake for 50-60 minutes until middle is set and edges begin to crack.

Nutrition Info- 14 slices
calories-199
carbs- 16
fat- 7
protein- 15
Fiber-.5
sugar-11

__________________________________________________ ______

Rice Pudding

1 cup cooked Rice
20g UP 2.0/1.0 Vanilla (Macros Varies this is for 1 .0)
2 Cups Almond Milk
2 Egg Whites
Baking Powder/Soda
Cinnamon
Splenda
Vanilla Extract

Bake 35-45 Minutes on 350 once all ingredients put together.
Cook Rice, set aside.. in a bowl place in whey protein and rest of dry ingredients, add egg whites and almond milk.. Mix for a few minutes and toss in a 9x9 or 8x13 pyrex dish and bake! Let it cool and then set in fridge overnight.

Calories - 350
Protein –26
Carbs – 50
Fat - 3.5

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XF Sweet Potato Pie

Crust Ingredients:
1/2 cup Special K Protein Plus cereal
1 tbsp Brummel & Brown yogurt butter

Filling Ingredients:
1/2 scoop XF Cinnamon Roll
3 oz sweet potato
2 egg whites
1/4 cup Splenda
1/4 cup water
1 tbsp Brummel & Brown yogurt butter
1/2 tsp vanilla
1/4 tsp cinnamon
1/4 tsp nutmeg

Directions:

Preheat oven to 350. Make the crust first. Crush cereal, melt butter, and mix. Coat bottom of small baking dish or 2-3 muffin tray cups and bake for 5-10 min while you're preparing the filling.

Mix filling ingredients. I think it's easiest to put all the ingredients for the filling into a blender or smoothie maker, but you could also whip it by hand. It should be thick. Pour it on top of the crust and bake for 10-15 min.

If you like your pie wet and moist, bake for 10 min. If you like a more solidified consistency, 15 min. Let it cool for about 10 min. Makes a nice sized portion that can easily be split into two portions.

Macros:
Cals: 346
Fat: 14
Carbs: 33

___________________________________________

Lemon Cheesecake

Crumbly Crust Ingredients:
3/4 cup Special K Protein Plus cereal
3 tsp Splenda Brown Sugar Blend
1 tbsp Brummel and Brown Yogurt Butter

Directions:
Pre-heat oven to 325. Crush cereal. Melt butter and mix it with the Splenda Brown Sugar. Add crushed cereal. Spray small pan or muffin tray and layer bottom with crust. Bake for 10-12 minutes. Should get firm.

Cheesecake Ingredients:
1 scoop XF Lemon Cream Pie
1/2 pack Instant Jell-O fat free, sugar free cheesecake pudding
1/2 cup skim milk
2 egg whites
1 oz fat free cream cheese

Directions:
I think it's easiest just to put it all into a smoothie maker and blend. I suppose you could also whip it by hand or with electric beaters. Filling should turn out fluffy and thick. Scoop it on top of baked crust and refrigerate for at least an hour. Makes 4 small pieces, two large ones, or one hoooooge.

Macros

1 serving of 4)
Cals: 129
Fat: 4
Carbs: 12
Prot: 11

Macros: (filling only--whole batch--makes delish pudding!)
Cals: 343
Fat: 9
Carbs: 28
Prot: 35

__________________________________________________ ____

UP 2.0 Pudding Pies

Ingredients:
1 package Jell-o Sugar Free Fat Free pudding mix, vanilla
2 cups almond breeze unsweetened vanilla soy milk
3 scoops UP 2.0 (I divided up into 2 batches and used 1 1/2 scoops LCP and 1 1/2 scoops Cinnamon Roll)
Keebler Mini Graham Cracker Pie crusts

Directions: mix everything up, pour into pie crusts. Simple! The crusts come 6 to a pack, and there was pudding left over, enough for 2 more pies.

I haven't eaten these yet, but I tasted the pudding and it's ridiculously good. I put them in the freezer to see if they can be cut up/eaten in bites instead of scooping it out with a spoon.

Nutrition (per pie):
Calories: 220
Fat: 10g
Cholesterol: 3mg
Sodium: 396mg
Carbs: 21g
Sugar: 8g
Fiber: 2g
Protein: 10g

]TSS[ Dake · 12-13-2012, 03:57 PM

Chicken:
Fillet chicken breasts
Pan fry
Eat

Pirate Mafia · 12-13-2012, 03:58 PM

Hungarian Kalacs

2 packets active dry yeast
1/2 cup lukewarm milk
2 teaspoons sugar
1 tablespoon all-purpose flour
2 cups all-purpose flour
4 large egg yolks
1 cup plain non fat Greek yogurt
1 1/2 teaspoons vanilla
1/2 teaspoon salt
1/2 cup lukewarm milk
5 Scoops XF Cinna Roll Whey

Using a dough maker works best, make your dough as you normally would for a bread. Knead into 3 strips approx 1" in diameter. Braid the strips together.

Bake @ 400* for 15-20 min, keep an eye on it.

Rough Macros - 1/4 of Bread - 30g PRO/80g CHO/8g FAT

Pump Revolution · 12-13-2012, 04:07 PM

No brownies?

Pirate Mafia · 12-13-2012, 04:14 PM

Getting recipe

Edit - Lazy Recipe

Well, you buy a box of brownie mix. Use applesauce instead of oil and the rest of ingredients on box. Add 4-7 scoops of protein and a bit of extra water and applesauce. Bake as directed. I use stoneware so I don't get crusty edges. I was too lazy to make them all the way from scratch.