I just made these and am (really, really) enjoying them on a whole wheat english muffin with mustard, veggies and low fat cheese:
allrecipes.com/.../Detail.aspx
simple, delicious and easily tweakable (less liquid smoke, sugar-free syrup if available, etc). would also be great on a salad.
I use a GNC brand of protein powder. It's called Amplified Wheybolic Extreme 60. It is expensive and I have a hard time justifying spending that much money, but so many other powders are just gross to me. I love this one. I have tried the vanilla and strawberry. I have not tried the chocolate yet.
There are 20g of protein in one scoop. So I measured it out in tablespoons and it comes out to 5g protein per tablespoon. So I add a tablespoon to my skim milk when having cereal and I add a tablespoon to my greek yogurt. It gives me a little extra protein, adds a little flavor to the foods, but does not at all change the texture.
here's last week's meal log again (for posterity):
SUNDAY
veggie sausage pan-fried with onion and bell pepper
.1% strawberry yogurt
(~300cal, 23g protein, 8g fat)
chocolate coffee protein shake
* 1 sachet instant coffee
* 60ml milk + water + ice
(~160cal, 33g protein, 1g fat)
4oz baked tofu bites on a whole wheat english muffin with veggies, mustard and low fat cheese
(~330cal, 23g protein, 10g fat)
200g .1% cottage cheese + 1tsp strawberry rhubarb jam
4 large sliced strawberries
165g cantaloupe
(~275cal, 27g protein, 1g fat)
110g edamame
millet rice cake
1 apple wedge
(~175cal, 12g protein, 6g fat)
(TOTAL: ~1240cal, 118g protein, 26g fat)
(ratio: ~38/43/19)
MONDAY
chocolate protein shake
.1% banana passion fruit yogurt
(~250cal, 32g protein, 1.5g fat)
200g lite cottage cheese
salad with peppers, zucchini and arugula
2 mini mozzarella balls (a giant heap of cheese came with the salad and I picked off 90% of it, but I couldn't resist these. oops.)
2 tbsp lite yogurt dressing
(~300cal, 32g protein, 8.5g fat)
1/2 low carb chocolate protein bar
1 pink lady apple
(~240cal, 20g protein, 4.5g fat)
200g natural yogurt + 1 packet of splenda
several blueberries
(~120cal, 8.4g protein, 3g fat)
50g tofu crumbles with 3 egg whites, 1 slice 5% cheese and veggies (broccoli, mushrooms, peppers and onion) on half a rye bun + ketchup/mustard
(~300cal, 31g protein, 8.5g fat)
(TOTAL: ~1210cal, 123.4g protein, 26g fat)
(ratio: 41/40/19)
TUESDAY
1/2 low carb strawberry protein bar
.1% peach yogurt
(~290cal, 26.6g protein, 5g fat)
salad (zucchini, green beans, red cabbage, etc)
2 tbsp balsamic
200g .4% cottage cheese
(~230cal, 26g protein, 2.3g fat)
prepackaged cappuccino protein shake mixed with a cup of drip coffee
(~220cal, 25g protein, 1g fat)
raspberry vanilla protein shake
60ml milk + water + 60g frozen raspberries
(~200cal, 35g protein, 1g fat)
85g green beans with lemon + coarse salt
(TOTAL: ~1270cal, 135g protein, 19.3g fat)
(ratio: 43/43/14)
WEDNESDAY
200g .4% cottage cheese + blueberries + 1 tsp jam
1/2 rye bun with 10g natural peanut butter
(~320 cal, 31g protein, 6g fat)
banana vanilla protein shake with 1.5% milk
1/2 frozen banana + 40g frozen strawberries
1 tsp oats + a sprinkle of wheat bran and crushed flax seeds
(~250cal, 35g protein, 1g fat)
pan fried tofu vegetable patty + ketchup
small salad + 1tbsp lite yogurt dressing + 30g low-fat mozzarella
(~260cal, 21.4g protein, 11.4g fat)
1/2 low carb peanut caramel protein bar
(~280cal, 26.6g protein, 5.5g fat)
1 pumpkin seed snack bar
2 millet rice cakes
(~190cal, 14g protein, 6.6g fat)
(TOTAL: ~1300cal, 128g protein, 30.5g fat)
(ratio: 39/40/21)
THURSDAY
not a great day -- I forgot my lunch bag at home! :(
coffee + milk/sugar
(~75 cal, 1g fat)
salad with half an egg + 2 tbsp balsamic
multigrain bread with sunflower seeds
(~308cal, 7g protein, 9g fat)
whole wheat english muffin + 20g natural PB
(~430cal, 35g protein, 12g fat)
chocolate banana protein shake
(TOTAL: ~1063cal, 77g protein, 23g fat)
(ratio: 29/51/20) :-(
FRIDAY
200g .4% cottage cheese + 100g pumpkin + 1 packet of splenda
1 whole grain sesame cracker + 1.5oz tofu bites
(~281cal, 33.5g protein, 5g fat)
100ml 1.5% milk + water + whole frozen banana
sprinkle of wheat bran + flax seeds
(~290cal, 38g protein, 2g fat)
125g tofu bolognese + 120g whole wheat farfalle
1/2 can basil tomatoes, drained
1 small onion, diced + 1 cup broccoli
1 slice 5% melted cheese
(~400cal, 21.75g protein, 10g fat)
1/2 low carb chocolate chip cookie protein bar
(~250cal, 20g protein, 6g fat)
(TOTAL: ~1221cal, 113.25g protein, 23g fat)
(ratio: ~37/46/17)
QUICHE, quiche, lovely quiche! I ate this for three dinners in a row last week; the fam love it too!
"Crustless Quiche"
-1/2 pkg veggie sausage, chopped and cooked (or 6-8 oz.)
-4 eggs (or egg whites; I always go organic)
-3/4 cup milk or soymilk (soymilk has less carbs)
-3/4 tsp. mustard seed or turmeric
-1/4 tsp. salt
-1/4 tsp. black pepper
-1/2 c. lowfat shredded cheese (cheddar is great for this recipe)
- 1/4 c. chopped bell pepper (optional)
-1/4 c. onions (optional)
1) Preheat oven to 350
2) Mixed sausage, eggs, milk, mustard (or turmeric), salt and pepper in a large bowl and whisk until blended.
3) Mix in cheese, pepper, and onion and pour into a greased 8 or 9 inch round pan/dish.
4) Bake uncovered for 40-45 minutes
I'm not sure what the nutritional facts are on this one. I would guess that one slice (of eight) is about 12 g. protein. Be careful b/c it's high in salt; one slice should be enough.
"The joy of life is the fruit of discipline" -S. Randall
Unicycle - I love the veggie sausage sauted with onions and bell peppers. One of my favorites! And I am going to try your chocolate coffee protein shake. I have never used instant coffee. Any advice you can give on making that protein shake?
katie, the quiche sounds fabulous. it's on my "to try" list.
nancy, I'd recommend using the type of instant coffee that is just microground beans. (Starbucks VIA for example; I use a Vietnamese brand.) I think it would be sort of unpleasant with the dehydrated stuff. Would probably also be good with half a frozen banana thrown in (I've made 'normal' coffee shakes with bananas; never with protein powder though).
week 7:
200g cottage cheese + 1.5 tbsp diet multivitamin jam
handful of blueberries
1.5 millet rice cakes
(~240cal, 26g protein, 2g fat)
veggie breakfast sausages + onions/peppers/mushrooms + ketchup
150g cinnamon semolina pudding
(~444cal, 38.6g protein, 14g fat)
pumpkin vanilla shake with soymilk, oatmeal, flax seeds + wheat bran
1 millet rice cake
(~310cal, 42g protein, 4g fat)
(TOTAL: ~1244cal, 126.6g protein, 26g fat)
(ratio: ~41/40/19)
cappuccino protein shake poured into a cup of coffee + 1 packet of splenda
lemon buttermilk yogurt
2 mini raisin + sunflower seed cookies
(~260cal, 32g protein, 4g fat)
(~275cal, 29g protein, 6g fat)
(~250cal, 20g protein, 5g fat)
1.5% yogurt with 15g protein powder + handful blueberries
(~190cal , 21g protein, 3g fat)
veggie burger + 1/2 avocado + 1/2 whole wheat english muffin + 2 tbsp salsa
130g green beans + coarse salt + lemon juice
(~360cal, 27g protein, 13g fat)
(TOTAL: ~1335cal, 129g protein, 31g fat)
(ratio: ~39/40/21)
vanilla protein shake poured into two cups of coffee + 2 packets of splenda
peach passion fruit yogurt creme
(~280cal, 34g protein, 4g fat)
salad + 6 olives + 2 tbsp lite yogurt dressing
(~250cal, 26g protein, 4.5g fat)
1/2 pretzel bread (forgot my apple. not the best choice)
(~250cal, 23g protein, 7g fat)
100g whole wheat farfalle
tofu bolognese + 1/3 can tomatoes, drained
1 cup broccoli + 1/2 onion
1.5 slices low fat cheese
(~390cal, 24g protein, 10g fat)
vanilla pumpkin shake + soymilk
(~200cal, 26g protein, 2.6g fat)
(TOTAL: ~1370cal, 133g protein, 28g fat)
(ratio: ~39/43/18)
200g .4% cottage cheese + 15g diet multivitamin jam + handful of blueberries
1/2 whole wheat english muffin + 10g natural peanut butter
(~310cal, 30.5g protein, 6.8g fat)
(~230cal, 35g protein, 3g fat)
1/2 low carb latte macchiato protein bar
(~265cal, 26g protein, 5g fat)
seitan steak + sauteed mushrooms/broccoli/onions + ketchup
(~332cal, 14g fat, 27g protein)
1.5% natural yogurt + 1 packet splenda
strawberries + canteloupe
1 brown rice cake
(~200cal, 9g protein, 3g fat)
(TOTAL: ~1337cal, 127.5g protein, 31.8g fat)
(ratio: ~38/41/21)
chocolate protein shake + 1 cup coffee + splenda
.9% mandarin cheesecake yogurt
(~270cal, 30g protein, 2.7g fat)
salad with sauerkraut + 2 tbsp balsamic
(~300cal, , 29g protein, 5.5g fat)
(~240cal, 20g protein, 5g fat)
5 egg whites + 2 seitan deli slices
whole wheat english muffin + mustard
(~300cal, 31g protein, 3g fat)
chocolate banana protein shake w/ soy milk
(~225cal, 33g protein, 3g fat)
(TOTAL: ~1335cal, 143g protein, 19.2g fat)
(ratio: 43/44/13)
200g .4% cottage cheese + 15g diet multivitamin jam + blueberries
(~260cal, 27.5g protein, 4g fat)
2 effervescent vitamins
(~26cal)
crumbled tofu vegetable patty + mushrooms/peppers/onions/broccoli + 2tbsp salsa
.4% strawberry vanilla yogurt creme
(~330cal, 21.6g protein, 7g fat)
1 sugar free caramel bonbon
(~8cal, 0.2g fat)
chocolate banana protein shake w/ soy milk and oats
(~340cal, 35g protein, 3g fat)
broccoli, mushrooms, peppers and onion
40g low-fat mozzarrella
(~410cal, 24g protein, 10g fat)
(TOTAL: ~1374cal, 108g protein, 24g fat)
(ratio: 31/47/16)(too many carbs in the protein shake today)
Hi I haven't made it to the gym yet but have been following the vegan diet for the most part. Unicycle you won. After 4 days of the vegan diet my wife wanted to go to Red Lobster for supper so we went. I caved out of convinience and had salmon cooked on a cedar plank. Should have tried to eat vegan will the next time. I figure if I'm going to slip that was the time to do it. Still eating vegan style found that the McDougall Diet was too extreme and have found the Thrive Diet by Brendan Brezzerin, he a Tri Athelete. Waiting to recieve the book. So for now this is how my week looked.
Meal 1. 6: 30 am
Oatmeal 1 C, with Cinnamon( 1tsp mixed into the dry oatmeal ).
Meal 2. 10 am.
An apple & bannana
Meal 3. 12:00
Salad with lots of veggies & Walnuts, 2 Tbls. Farm Boy Greek Salad Dressing.
or Carrots and celery with whatever was leftover from supper.
Meal 4. 2:30
Carrots/ Celery
Meal 5 5:30
Quinoa Stuffed Green Peppers
Stuffing is all eye balled.
Zuchinni, Eggplant, Carrots, Celery, Onions,Garlic, Brocolli & Dried Greek Oregano to taste. These are all diced small and satued until tender with a little water in a non stick pan. Mix with pre cooked quinoa for 6 large green peppers I used about 2 C of quinoa. Don't pack them too much as they will take too long to heat through. Stuff and I used some tomatoe sauce thinned out with water didn't have any tomatoe juice handy. I used a casserole dish and put a little water and covered with foil. Cook in a 350 degree oven middle rack for 1 Hr. Since I didn't have any Vegan cheese I didn't sprinkle on top for the last 10 min. or so.
Meal 6 9 9:30 PM
Baked Potatoe or cup of rice if I'm still hungry usually not.
Will also be adding Complete Vega Meal to my menu. As far as protien I don't worry about it as everything I eat has some in it and I feel fine. Also went for blood work to check my cholesterol last week and will do that at the end of this challenge.
Not exactly the BFL way I know. Going this morning to plan my WO's for the month and get started. Not really taking a free day this time around just eating as clean as I can on this journey.
Enjoy Life and keep working hard in the gym.
Claude
@ claude L: That quinoa stuffed pepper looks fabulous! I'm going to try it tonight.
I've gone back to using some dairy and organic eggs but I like to cut it when I can. It's so hard for me to get the protein without them unless I have at least three shakes and/or protein bars a day and that's not filling enough for me. I'd really like to cut the eggs from my diet (they gross me out)!
Boca makes a pretty good vegan patty, but it has a lot of salt. I eat one or two a week.
I've found that lentil and split peas have an adequate amount of protein (they count as a carb AND a protein) and they are filling. I also got a great recipe for falafel but I haven't tried it yet. If it works out, I'll post it.
Stay healthy, all!
-katiebugglet
here's my diet from last week. not entirely satisfied and think i can do better. hope to go back to more egg whites and edamame this week.
(~270cal, 26g protein, 1g fat)
1/2 whole wheat pita with:
- 4 egg whites + mustard
- 1 slice 5% cheese
- 2 seitan deli slices
(~320cal, 37.7g protein, 5g fat)
(~210cal, 20g protein, 5g fat)
vanilla protein shake
- frozen strawberries
- 100ml soy and 1.5% milk, mixed
(~215cal, 31g protein, 2g fat)
curry tofu spelt patty (crumbled) with:
- 100g chickpeas
- peppers, onions and mushrooms
- 2tbsp salsa
(~330cal, 21g protein, 9g fat)
(TOTAL: ~1345cal, 136g protein, 22g fat)
(ratio: ~40/45/15)
vanilla shake poured into two cups of coffee + two packets of splenda
(~205cal, 30g protein, 1g fat)
salad with white beans, peas and corn + 1 tbsp balsamic
(~325cal, 30g protein, 4g fat)
(~260cal, 31g protein, 2.5g fat)
- peppers, onions and diced tomatoes
- 20g salsa
- 10g low-fat cheese
(~360cal, 23g protein, 10.5 fat)
(TOTAL: ~1390cal, 134g protein, 23g fat)
(ratio: ~ 39/46/15)
cappuccino shake poured into two cups of coffee + two packets of splenda
.4% cherry yogurt creme
(~220cal, 30g protein, 1.5g fat)
salad with corn, zucchini and radishes + 1.5 tbsp lite yogurt dressing
(~300cal, 26g protein, 3g fat)
- frozen raspberries
seitan deli slices + low fat cheese + mustard on a whole wheat english muffin
(~265cal, 22g protein, 5g fat)
(TOTAL: ~1285cal, 129g protein, 17g fat)
(ratio: ~ 40/48/12)
200g .4% cottage cheese + 1.5 tbsp diet multivitamin jam
1/2 rye bun + 11g natural peanut butter
(~332cal, 31g protein, 6.5g fat)
(~275cal, 27g protein, 6g fat)
baby leaf salad + 30ml balsamic + 30g low-fat mozzarella
scrambled egg whites + onions/mushrooms + seasoned tofu strips + salsa
(~290cal, 20g protein, 11g fat)
berry vanilla protein shake
- frozen raspberries + strawberries
(~300cal, 38g protein, 2.5g fat)
(TOTAL: ~1197cal, 116g protein, 26g fat)
(ratio: ~ 39/41/20)
strawberry protein shake
.1% grape fiber yogurt
(~253cal, 31g protein, 3g fat)
200g .4% cottage cheese + 20g diet multivitamin jam + several blueberries
1/2 rye bun + 12g natural peanut butter
(~340cal, 31g protein, 7.5g fat)
cherry vanilla protein shake
* 100ml soy and 1.5% milk, mixed
* 115g frozen cherries
* 34g protein powder
(~224cal, 28.5g protein, 2g fat)
salad + 125g edamame + 30g chickpeas
44ml balsamic
(~330cal, 16.2g protein, 10g fat)
(TOTAL: ~1397cal, 127g protein, 28.5g fat)
(ratio: ~36/45/19)
200g .4% cottage cheese + 20g diet multivitamin jam
1/2 rye bun + 10g natural peanut butter
(~310cal, 30g protein, 6g fat)
(~44cal, .8g protein, .1g fat)
tofu bolgnese with spinach, onions, and mushrooms
+ 100g whole wheat farfalle
+ 1 slice 5% cheese
(~350cal, 21g protein, 10g fat)
chocolate coffee protein smoothie
.1% peach passion fruit yogurt
(~275cal, 31g protein, 2g fat)
vegetarian steak strips on a spinach + peppers + baby leaf salad
+ 20g lite shredded cheese
+ 40ml balsamic
(~390cal, 34g protein, 20g fat)
(TOTAL: ~1370cal, 117g protein, 39g fat)
(ratio: ~ 34/40/26)
much happier with my meals from last week:
(232cal, 27.6g protein, 4g fat)
spinach and arugula salad with
+ two orange mini peppers
+ 60g avocado
+ 160g egg whites
(240cal, 18.8g protein, 9.5g fat)
chocolate banana protein smoothie
(~230cal, 33g protein, 2.5g fat)
"chili pepper" vegetarian snack bar
.1% semolina pudding
(350cal, 29g protein, 11g fat)
(TOTAL: ~1052cal, 108.4g protein, 27g fat)
(ratio: ~41/36/23)
coffee + splenda + 27ml vanilla soy milk
(~340cal, 30g protein, 8g fat)
spinach + arugula salad with :
+ 100g edamame -
+ 3 egg whites (101g)
+ 5g lite cheese, shredded
+ 38ml balsamico
(~255cal, 23.5g protein, 7.6g fat)
(~220cal, 33g protein, 2.5g fat)
tofu bolognese with broccoli, onions and mushrooms
(~330cal, 22g protein, 9g fat)
(TOTAL: ~1145cal, 108.5g protein, 27g fat)
(ratio: ~ 38/41/21)
(~230cal, 26g protein, 1g fat)
salad with peppers, zucchini and 6 olives
+ 1cup edamame
+ 1.5 tbsp lite yogurt dressing
(~250cal, 15g protein, 10g fat)
(~260cal, 20g protein, 5g fat)
(~265cal, 33g protein, 3g fat)
1 kiwi
(~305cal, 22g protein, 11g fat)
(TOTAL: ~1310cal, 116g protein, 30g fat)
(ratio: ~35/45/20)
(~320cal, 30g protein, 7.5g fat)
tofu bolognese with onions, peppers and spinach
(~290cal, 41g protein, 4g fat)
(TOTAL: ~1205cal, 119g protein, 25.5g fat)
(ratio: ~40/41/19)
.1% apple vanilla yogurt
coffee + 40ml milk
(~285cal, 27g protein, 6g fat)
salad + 5 egg whites + 1.5 tsp lite yogurt dressing
2 mini potatoes, boiled
(~250cal, 18g protein, 3g fat)
(~230cal, 20g protein, 1g fat)
.1% natural yogurt + 6g vanilla protein powder
(~175cal, 14.5g protein, 1g fat)
chocolate protein shake + banana/oats
(~235cal, 37g protein, 2g fat)
(TOTAL: ~1175cal, 116.5g protein, 14g fat)
(ratio: ~40/49/11) (I didn't intend for this to be so low fat!)
200g .4% cottage cheese + 43g blueberries
35g sunflower poppy whole wheat bread + 12g peanut butter
(~330cal, 31.5g protein, 8.5g fat)
3 mini seitan sausages (90g), pan-fried 231
+ onions, peppers and broccoli 35
+ 20ml ketchup 24
.1% blackcurrant yogurt (60cal, 5.3g p)
(~350cal, 31g protein, 12g fat)
chocolate pudding + 8g protein powder
1 rice cake
(~160cal, 12.5g protein, 1.5g fat)
(~165cal, , 25g protein, 2g fat)
spinach + arugula salad
+ 5 egg whites (190g)
+ three sliced strawberries + red onions
+ 30g low fat mozzarella
effervescent vitamin
(TOTAL: ~1270cal, 126g protein, 29g fat)
(ratio: 40/40/20)
WEEK 10: MONDAYcoffee + 50ml milk + 2 packets of splendacottage cheese + 50g raspberries(~210cal, 28g protein, 2g fat)leafy salad with corn, zucchini, peas + 125g edamame + 1.5 tbsp lite yogurt dressing(~300cal, 15g protein, 8g fat)1/2 low carb peanut caramel protein bar .1% grape vanilla yogurt(~280cal, 26g protein, 5g fat)1 rice cake(~27cal, .5g protein, .2 g fat)pumpkin vanilla protein shake(~200cal, 30g protein, 2g fat)1 "chili pepper" vegetarian snack sausage2 tbsp ajvar1 rice cake(~275cal, 22g protein, 12g fat)
(TOTAL: ~1292cal, 122g protein, 29.2g fat)(ratio: ~38/42/20) TUESDAYcoffee + 50ml milk + 2 packets of splendacottage cheese + 50g blueberries(~210cal, 28g protein, 2g fat)leafy salad with peppers, zucchini, mushrooms + 125g edamame + 1.5 tbsp lite yogurt dressing(~300cal, 15g protein, 8g fat)1/2 low carb latte macchiato protein bar .1% strawberry/cranberry yogurt(~280cal, 26g protein, 5g fat)effervescent vitamin(~13cal)5 scrambled egg whites + 1/2 onion and 1/2 bell pepper, sauteed+ 1 slice 5% cheese+ 22g salsa25g oatmeal with 50ml soy milk, 50g pumpkin, cinnamon and nutmeg <-- YUM.(~300cal, 25g protein, 4g fat)pumpkin vanilla protein shake(~220cal, 37g protein, 2g fat)
(TOTAL: ~1323cal, 131g protein, 21g fat)(ratio: 39/46/14)WEDNESDAYcoffee + 59ml milk + 1 packet of splenda cottage cheese + 50g blueberries + 10g strawberry rhubarb jam1/2 whole wheat english muffin + 10g natural peanut butter(~340cal, 32g protein, 7g fat)100g spicy beef flavored tofu with sauteed onions + broccoli + 70g avocado slices + 50g black beans (~450cal, 26g protein, 23g fat)1/2 low carb latte macchiato protein bar 225g yogurt (lemon + natural, mixed) + 50g blueberries(~300cal, 30g protein, 5g fat)
(TOTAL: 1090cal, 88g protein, 35g fat)(ratio: 32/40/28)(yikes! wanted to get in more protein today but was absolutely stuffed.)THURSDAYcoffee + 59ml milk + 1 packet of splenda cottage cheese + 50g blueberries + 1 tbsp lite multivitamin jam1/2 whole wheat english muffin + 10g natural peanut butter(~340cal, 34g protein, 7g fat)coffee + 100ml milk + splenda(~45cal, 3.5g protein, 1.5g fat)(rough morning)leafy salad with zucchini, mandarin oranges, etc + 125g edamame + 1.5 tbsp lite yogurt dressing(~300cal, 15g protein, 8g fat) 1/2 low carb strawberry protein bar1 pink lady apple(~240cal, 20g protein, 5g fat)cottage cheese + 30g ajvar + 12g black olives, chopped <--- this is DIVINE! 1/2 sunflower seed bun (37g) + avocado slices (65g) (~455cal, 29.5g protein, 21g fat)
(TOTAL: ~1380cal, 102g protein, 42.5g fat) (ratio: 30/42/28) < --- atrocious! i blame (in addition to myself) the avocado and bread, which would have gone bad over the weekend.FRIDAY-SUNDAY: out of town/off plan; no tracking
WEEK 11: MONDAY
coffee + 100ml milk + splenda
cottage cheese + 75g blueberries
(~240cal, 30g protein, 2.5g fat)
salad with arugala, zucchini, etc + 2 mini mozzarrella balls
125g edamame + 1.5tbsp lite yogurt dressing
(~300cal, 18g protein, 10g fat)
lite tropical yogurt
(~260cal, 26g protein, 6.5g fat)
100g .1% yogurt
+ 8g vanilla protein powder
+ 9g peanut butter
+ 5g oats
(~160cal, 13g protein, 5g fat)
strawberry vanilla protein shake
(~205cal, 29g protein, 2g fat)
4 egg whites + 15g ajvar
2 rice cakes
(~170cal, 17g protein, 4g fat)
(TOTAL: ~1335cal, 133g protein, 30g fat)
(ratio: ~40/40/20)
cottage cheese + blackcurrant yogurt
(~250cal, 35g protein, 2.5g fat)
salad + 125g edamame + 1.5tbsp lite yogurt dressing
(~300cal, 15g protein, 8g fat)
1/2 low carb peanut caramel bar
130g low fat cheese curd + 90g .% yogurt
75g lite red fruit jelly + 7g oats
(~210cal, 20g protein, 1g fat)
1 veggie snack sausage
2 rice cakes + 30g lite chive cream cheese
(~290cal, 26g protein, 12.5g fat)
(TOTAL: ~1290cal, 116g protein, 29g fat)
(ratio: 36/44/20)
2 seitan sausages sauteed with peppers and onions
+ 5% cheese + 30g black beans + 30g ketchup
( ~300cal, 26g protein, 9g fat)
cottage cheese + 100g pumpkin
1 slice ww toast + 9g natural pb
(~300cal, 32g protein, 7g fat)
lite semolina pudding + blueberries
(~300cal, 26g protein, 5.5g fat)
raspberry protein shake
(~200cal, 29g protein, 2g fat)
130g egg whites + mustard
1 lite mini cheese wheel + 2 rice cakes
(~180cal, 21g protein, 3g fat)
(TOTAL: ~1280cal, 134g protein, 26.5g fat)
(ratio: ~42/39/19)
coffee + 100ml milk
lite blackcurrant yogurt
(260cal, 30g protein, 7g fat)
leafy salad with corn, zucchini, arugala, etc
+ 130g egg whites
+ 1.5tbsp lite yogurt dressing
+ a sprinkle of parmesan
(~300cal, 16g protein, 3.5g fat)
1/2 sunflower seed ww bread + 10g natural pb
(~360cal, 31g protein, 8g fat)
+ 5% cheese + 50g kidney beans + 20g ketchup
( ~320cal, 30g protein, 9g fat)
(TOTAL: ~1240cal, 107g protein, 27.5g fat)
FRIDAY... an extra free day taken for social reasons :-(
cottage cheese + 100g pumpkin + 6g crunchy soy chunks
ww toast + 11g natural pb
> free meal:
arugala salad with parmesan, roasted eggplants and balsamic dressing
small portion of panna cotta with fruit
1 glass sparkling white wine
1/2 Mediterranean-style crepe, a few sips of beer
SATURDAY
150g .1% apricot yogurt + 90g .2% quark, mixed
14g crunchy soy flour nuggets
coffee + 50ml 1.5% milk + 1tbsp sugar free caramel syrup
(~240cal, 25g protein, 2g fat)
50g spicy "beef" tofu + mushrooms, onions, broccoli and peppers
+ 1.5 slices 5% cheese
+ 1 egg white
- 50 g kidney beans
(~290cal, 25g protein, 8g fat) <--- YUM.
+ 11g walnuts
+ 100ml soy milk
115g blueberries
(~365cal, 38g protein, 9g fat)
cottage cheese + 15g ajvar
1 slice ww bread, toasted
(~250cal, 30g protein, 6g fat) <--- YUM.
(TOTAL: ~1385cal, 136g protein, 30g fat)
wow kids. I am soooo glad I found this thread. I am a new vegetarian ..and new to the bfl plan.. so a double challenge..
I want to thank you for taking the time to post your ideas and nutrition info for me to steal! lol.
I hope this works :)
Every day is a struggle. Make today's count!
http://nomorefatass.blogspot.com/