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Thursday July 24, 2014

Low Fat Recipes


Written by Various Sources
Low Fat Recipies

Have a low fat recipe that you really like, share it with others. Send your low fat recipe to This email address is being protected from spambots. You need JavaScript enabled to view it. with "low fat recipe" in the subject line.

The low fat recipes on this page are offered for low fat diets only and are not intended to be used for contest preparation.

Note: I will be adding to this collection of low fat recipes regularly. Share your own special low fat recipes with others at the link above:

Chicken Kabobs with Grilled Asparagus

Protein Pancakes (no carbs)

Baked Chicken Burritos

Chili Tuna Steaks & Chili Pepper Tuna

Cheesy Scrambled Eggs

Competitors Chicken

Grilled Salmon with Lemon Dill Sauce

Turkey Chili

Applesauce Pancakes

Peanut Butter Cup Protein Shake Recipe

Low Carb Egg White Pancake Recipe

Turkey - Vegetable Wraps

Chocolate Banana Protein Bars

Strawberry and Banana Oatmeal

Nighttime Protein Pudding

Tuna Patties

Protein FlapJacks

Not Your Mothers Meatloaf

Love Me Tenders

Spicy Bodybuilder Chili

Survivor Night Pizza

Healthy Mexican Pizza

Protein Muffins

Chicken Kabobs with Grilled Asparagus

1 pound fresh asparagus Chicken Kabobsd with Asparagus

¼ cup sesame oil

1 tablespoon soy sauce

1 tablespoon sherry

1 tablespoon sesame seeds

1 pound shitake mushrooms (or mushrooms of choice)

1 medium onion, cut into 1 ½ inch squares

4 chicken breast halves, cut into 1 ½ inch cubes  

 

Directions:

Snap the woody ends from the asparagus; clean and remove nubs from stalk, if desired. Spray or brush with olive oil. Set aside.

Prepare marinade in a medium bowl by combining sesame oil, seeds, soy sauce and sherry. Reserve 2 tablespoons in smaller bowl and toss onions and mushrooms in smaller bowl to coat. Set aside.

Gently toss chicken pieces with marinade in medium bowl and refrigerate for 15-30 minutes, until ready to cook.

Arrange chicken, onions, and mushrooms on skewer. Place on medium hot grill. Place asparagus spears on grill at the same time. Cook until chicken is done, turning as needed, about 15-20 minutes. Do not overcook. Arrange on a serving dish and enjoy.

Makes 4 servings.

1 serving:

Protein: 30grams

carbs: 11grams

fats: 11gram

fiber: 2grams

Exchanges:

3½ lean meat, 2 vegetable, 1½ fat

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Protein Pancakes (no carbs) Protein Pancakes Recipe

Ingredients:

1scoop on choc whey

6 egg whites

Splenda (to taste)

cinnamon (to taste)

 

Directions: Mix all these in a blender and pour into pan, wait 1-2 mins then flip for another min or so.

Enjoy the delicious high protein pan cakes!!!

Cals: 200-220

Protein: 53grams

carbs: about 2 grams

fats:1gram

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Baked Chicken Burritos (5 servings)5 (6-inch) whole wheat or low carb tortillas

Lowfat Baked Chicken Burritos2 cups cooked, lean chicken, chopped

2 tablespoons olive oil

1 cup onion, chopped

1 jalapeno pepper, seeded and minced

1 clove garlic, crushed

1 (14.5 oz.) can diced tomatoes

1 teaspoon cocoa

½ teaspoon oregano

½ teaspoon cumin

¼ teaspoon salt

1 cup Colby-jack cheese, shredded and divided

 

Directions:

Take tortillas from refrigerator to bring to room temperature. Preheat oven to 350 degrees. Grease a 2 quart baking dish and set aside. Placed the cut-up chicken in a large bowl.

In a medium saucepan, heat the oil over medium heat. Add the onions, pepper and garlic. Stir until the onion becomes translucent. Add the tomatoes, cocoa, oregano, cumin, and salt. Bring to a boil and remove from heat.

Using a slotted spoon, take about ¾ cup of the tomato mixture from the pot and add to the chicken. Add ¼ cup of the cheese and toss all together until evenly combined.

Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 5 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square "package" to hold the chicken. Place each folded-side-down in the casserole, pressing them together to fit. Spoon the remaining tomato mixture over the top; top with remaining cheese.

Bake about 20 minutes, until the cheese is melted and the burritos are heated through.

1 serving with whole wheat tortillas:

 

Protein: 32grams

carbs: 37grams

fats: 15gram

fibre:6grams

Exchanges:

3½ lean meat; 1 vegetable; 2 fat

1 serving with low carb tortillas:

Protein: 33grams

carbs: 20grams

fats: 15gram

fibre: 4grams

15 g. fat; 20 g. total carb; 4 g. dietary fiber; 33 g. protein

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Chili Tuna Steaks & Chili Pepper Tuna

Serves 4 Chili with Tuna Steaks

Ingredients:

4 tuna steaks

1 red bell pepper cut into strips

1 green bell pepper cut into strips

2 small chili peppers seeded finely chopped

2 cloves of garlic

2 tb sp lime or lemon juice

4 tb sp of extra virgin olive oil

Freshly ground sea salt and pepper

 

Directions:

Mix the peppers, garlic, olive oil, lemon or lime juice and seasoning in a bowl and leave for about an hour in the fridge

Heat a little oil in a frying pan and cook the tuna steaks for about 3-5 minutes on either side according to your personal taste

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Cheesy Scrambled Eggs

Cheesy Scrambled Eggs10 egg whites

1/2c fat free cottage cheese

scramble egg whites in fry pan and then add in cottage cheese. let cottage cheese melt on top of scrambled egg whites then mix together.

Protein:44 grams

carbs: 7 grams

fats: 0 gram

204 cal

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Competitors Chicken

What you will need:Competitors Chicken Dinner

1 broiling pan

1 4lb bag of boneless / skinless chicken breasts

1 Can posing oil (Pam)

Procedure

 

1. Spray the broiling pan down with Pam.

2. Evenly space the chicken breasts on the pan

3. Set the broiling pan on the 2nd shelf down in the oven

4. Set oven to broil and timer to 17 minutes

5. Cook until golden brown on one side then flip and do the same on the other.

6. Place all the chicken into one large container.

7. Weigh out your chicken for your meal. Don't be afraid to tear apart one or two of the chicken breasts to get that 1/2 an oz if needed.

8. Grab a nice big glass of water, a fork and a tb sp of Udo's oil and enjoy!

 Now do this for 3 out of your 6 meals until at desired body fat.

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Grilled Salmon with Lemon Dill SauceGrilled Salmon

(Salmon is an excellent source of Omega-3's).

1 tablespoon olive oil

1 tablespoon lemon juice

4 salmon filets, about 6 oz. each

Lemon Dill Sauce

1 tablespoon stone ground mustard

1 teaspoon dry mustard

3 teaspoons chopped fresh dill (or 1 teaspoon dried dill)

1/4 cup mayonnaise (sugar free, if possible)

2 tablespoons lemon juice

 

Combine olive oil and 1 tablespoon lemon juice in small container and set aside.

Rinse salmon with cool water. Pat dry with paper towels. Brush with lemon-olive oil mixture and grill or broil to desired doneness. Be sure to place flesh-side toward heat, skin-side away from heat to prevent curling. Turn after about 7 minutes and cook to desired doneness.

While salmon cooks, prepare mustard sauce by combining remaining ingredients in a small bowl.

Remove salmon to platter and serve with mustard sauce on the side.

Serves 4.

1 serving:

Protein: 34grams

carbs: 1grams

fats: 20gram(less after cooking)

Exchanges

Lean meat 5; fat 1-1/2; other carb ½ 

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Turkey ChiliLowfat Turkey Chili

 

1/3 lb White ground turkey

1/3 cup black beans

mushrooms, onions, hot sauce, chili seasoning(watch sodium), hot sauce

 

 

 

Simmer all ingredients on low heat for about 20 min

Protein: 40grams

carbs: 30grams

fats:2grams

fiber: 9grams

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Applesauce Pancakes

ILowfat Applesauce Pancakesngredients:

- 4 egg whites

- 1/2 cup unsweetened apple sauce

- protein powder (I used 1 1/2 scoops of ON's Any Whey, which is 108 cals, 26g protein, 2g carbs, and 0g fat.)

- 1 packet Splenda

 

Directions:

Throw everything in a blender and blend or stir it up in a bowl. Then cook in a pan as you would cook pancakes normally.

Drown in sugar-free/low-cal maple syrup if desired.

Nutrition for the whole mix:

calories: 226

protein: 40grams

carbs: 17grams

fat: 0grams

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Peanut Butter Cup Protein Shake RecipeLowfat Peanut Butter Protein Shake

INGREDIENTS:

  • 2 scoops chocolate protein powder (or vanilla protein powder + 1 tbsp cocoa powder)

  • 1 tbsp natural peanut butter (smooth or chunky)

  • 8 oz. water (or low-fat milk)

  • 3-5 ice cubes

PREPARATION:

Add all ingredients to blender, whip, and serve.

Nutritional Information for added ingredients (excludes protein powder & use of milk):Calories - 95 Carbohydrates - 3g Protein - 4g Fat - 8g Fiber - 1g

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Low Carb Egg White Pancake RecipeLow Carb Egg White Pancakes

INGREDIENTS:

  • 1/4 cup unprocessed bran flakes

  • 10 egg whites (room temperature when possible)

  • 1/4 tsp cream of tartar

  • 1 packet Splenda

  • Dash of ground cinnamon

PREPARATION:

Whip room temperature egg whites and cream of tartar with hand mixer until stiff peaks develop (if you neglect to do this, your pancakes will have a flat, omelet-like texture). Fold in remaining ingredients and mix well.

Nutritional Information Per Serving: Calories- 192 Carbs- 12.4g Protein- 34.9g Fat- .4g Fiber- 6.3g

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Tuna Stuffed Pasta Shells

Lowfat Tuna Stuffed Pasta

 

4 servings

Filling:

 

1/4 tsp dill weed

 

24 pcs jumbo pasta shells, cooked

 

Sauce:

 

12 ozs tuna in water, drained and flaked

 

1/2 c fat-free cottage cheese

 

1/2 c fat-free cottage cheese

 

1/2 c fat-free plain yogurt

 

1 tbsp parsley

 

1/8 tsp garlic powder

 

1/2 c onions, chopped

 

Topping:

 

1 tsp bottled lemon juice

 

2 tbsps reduced fat parmesan cheese

 

 

Preheat oven to 350. Prepare a 11" x 7" baking pan with cooking spray; set aside. Prepare pasta shells according to package directions; drain. To prepare filling combine tuna, half cup cottage cheese, parsley, onions, and lemon juice in a mixing bowl. Stuff cooked pasta shells with tuna mixture and place seam side down in prepared pan. To prepare sauce, combine remaining cottage cheese, yogurt, dill weed, and garlic powder. Spoon over pasta shells. Sprinkle with parmesan cheese. Bake for 30 minutes.

 

Nutritional Analysis per serving (4 servings total)

Calories

350

 

Total Fat

2 g

%CFF

6 %

 

Cholesterol

31 mg

Protein

39 g

 

Sodium

553 mg

Carbohydrates

43 g

 

Fiber

2.2 g

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Lowfat Mexican Baked Flounder

Mexican Baked Flounder

6 servings

   Sauce:

 

   Coating:

 

1/2 c  onions, chopped

 

1/4 c  egg whites, slightly beaten

 

2  cloves  garlic, minced

 

1  tbsp  fat-free milk

 

14 1/2 ozs  canned diced tomatoes, drained and chopped

 

1/2 c  cornmeal

 

1  tbsp  green chiles, chopped

 

1/8 tsp  salt

 

3  tsps  chili powder

 

4  pcs  fish fillets

 

1/8 tsp  black pepper

 

2  ozs  mozzarella cheese, shredded

 

 

Preheat oven to 350. Prepare a 9"x13" dish with cooking spray; set aside. In a large saucepan, cook garlic and onions until tender. Stir in tomatoes, chiles, chili powder, and black pepper. Simmer and cover for 15 minutes, stirring occasionally. Meanwhile, to prepare coating, combine egg whites and milk in shallow bowl. Dip each fillet in egg white mixture and then coat all sides with cornmeal. Place coated fillets into prepared dish. Spread sauce evenly over each fillet. Sprinkle cheese on top. Bake fillets for 30 minutes, or until fish flakes when inserted with a fork.

 

Nutritional Analysis per serving (6 servings total)

Calories

231

 

Total Fat

4 g

%CFF

17 %

 

Cholesterol

72 mg

Protein

33 g

 

Sodium

414 mg

Carbohydrates

16 g

 

Fiber

2.3 g

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Turkey - Vegetable WrapsLowfat Turkey Vegetable Wrap

Ingredients:

• 2 cups coarsely chopped smoked turkey breast (about 8 ounces)  
• 2 cups gourmet salad greens  
• 1/2 cup fresh corn kernals (about 1 ear)
• 1/2 cup chopped red bell pepper  
• 1/4 cup thinly sliced green onions  
• 3 tablespoons light ranch dressing  
• 4 (8-inch) flour tortillas  

Method:

Combine first 6 ingredients in a large bowl, tossing well to coat. Warm tortillas according to package directions. Top each tortilla with 1 cup turkey mixture; roll up. Cut each wrap in half diagonally

Notes:

FROM COOKING LIGHT Calories: 252 Fat: 7.2g Protein 18.2g

Number of servings: 4

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Chocolate Banana Protein Bars - 8 Bars
Ingredients
2 1/2 cups of raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large egg whites
4 oz non fat milk
1 1/2 cups old fashioned oatmeal (not instant)
1/3 cup splenda (natural sweetener)
1 tbsp Udo’s choice oil blend (may substitute extra virgin olive oil)
60 g (approx 1/2 cup) Whey protein

Directions
Mix ingredients in a large mixing bowl. Pour into non stick
cake pan.Bake at 300 for 25 minutes or until firm, leave
until cooled slightly then cut to size. We have made these
into 8 small bars, but you could easily make into 4 larger
ones, with double the protein , so around 23g protein per
bar. If you don’t want the fat replace the Udo’s oil with
unsweetened applesauce. It will taste just as good and still
retain the moist but firm texture.

Nutritional Information
Calories (Per bar) : 188.32
Protein (g) : 11.05
Carbohydrates (g) : 27.94
Fat (g) : 4.56
Carb - Protein - Fat % Ratio: 57-22-21

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Strawberry and Banana Oatmeal
INGREDIENTS

1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1⁄4 teaspoon salt
Dash of cinnamon (big dash)
DIRECTIONS
In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

NUTRITIONAL INFORMATION (PER SERVING)

Calories : 696
Protein (g) : 50
Carbohydrates (g) : 115
Fat (g) : 11

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Nighttime Protein Pudding
1/2 cup nonfat cottage cheese (the kind with no salt added)
1.5 Scoops Chocolate Protein Blend (I use Probolic-SR by MHP)
5g glutamine
1.5 tablespoons Natural Peanut Butter

Put everything together in large enough bowl while slowly adding purified water and mixing until you reach desired consistency. Tastes great and keeps you mostly anabolic while sleeping

Recipe submitted by Sean Corey

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Tuna Patties
1 Tin light Tuna
3/4 cup rolled oats
2 egg whites
1 tbsp minced garlic (optional)

- Combine all ingredients in mixing bowl until a "hamburger meat" consistency is reached.
- Form into two patties and either toss them on the foreman grill, or cook in frying pan with some olive oil
- You can eat these as a sandwich in between two slices of multi-grain bread with some lettuce, tomato, and spicy mustard, or you may cut into chunks and eat in a salad. These might sound gross but trust me they are delicious!

Recipe submitted by Sean Corey

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Protein FlapJacks
1 cup oats
2 whole eggs
1 egg white
1 Scoop protein (i use chocolate)
packet of splenda (optional)

-Mix all togteher and form into thick batter
- Heat up frying pan and use non stick spray or coconut oil(what i use)
- Spread out batter and form into pancake (note the batter is thick, you can make them as big or small as you wish, make them about 1/4inch thick)
- Add sugar free syrup and Natural peanut Butter on top if desired

Recipe submitted by Sean Corey

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Not Your Mother's Meatloaf - Laura Creavelle, M&F July 2004

15-16 oz extra lean ground turkey (I used Purdue 99% fat-free)
3 tbsp yellow cornmeal
1/2c minced onion
1/4c egg substitute (or 2 egg whites)
1 medium jalapeno pepper, seeded and minced
3/4 tsp salt
1/2c mild or hot salsa (your pick!)
nonstick cooking spray

Preheat oven to 375 degrees and spray 4 large muffin cups with cooking spray. In a medium bowl, mix together everything but the salsa. Mix well. Divide mixture into four equal amounts, place in prepared muffin cups. Bake 20 - 25 minutes, until done (thermometer should read 165).
Serve topped with 1 tbsp salsa.
Per mini-meatloaf:
170 calories
29g protein
9g carbs
4g fat
1g fiber

This recipe is very tasty, not as spicy as it sounds and is good over rice. Place the mini-loaves in separate baggies with 1/2 to 1 cup rice and you have made 4 meals for the coming week.

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Love Me Tenders - from Oxygen MagazineLove me Tenders low fat chicken recipe

Posted by Jmnewsome from Lift for Life Forums

 

Ingredients:

• 1/2 cup corn flakes, crushed
• 1/3 cup pecans, finely chopped
• 4 boneless, skinless chicken breasts, cut into 1-inch strips
• 2 egg whites
• 1 teaspoon dried basil
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1/2 teaspoon paprika
• Low-fat cooking spray

Instructions:

1) Preheat the oven to 400 degrees Fahrenheit, and then lightly coat a baking sheet with cooking spray.

2) Crush the corn flakes. In a large zip-lock bag, mix together the flakes, pecans, paprika and parsley.

3) Lightly beat the egg whites and dip the chicken pieces into them.

4) Next, place the egg-covered chicken into the bagged corn flake mixture and shake until the chicken is coated.

5) Place the chicken pieces on the baking sheet and cook for 10 to 12 minutes. When the chicken is done the juices will run clear.

6) Finally, mix the honey and mustard together to make the dipping sauce. Serve alongside the chicken.

Makes 4 servings

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Spicy bodybuilder 'chili'

Spicy Bodybuilder Chili1 pound extra lean ground beef or ground turkey breast or ground buffalo

1 medium onion, chopped

1 8-oz package mushrooms, diced

1 packet spicy chili seasoning (McCormick, or brand of your choice)

1 can Kuner's Southwestern black beans with cumin and chili spices (or one can reg black beans), liquid drained off the top.

1 can diced tomatoes with green chilis

Optional (if you aren't carb-counting ):

1 can sweet corn, drained

In a large non-stick pot, brown the meat and the onions, when the onions are soft, add the mushrooms and cook a few more minutes to soften.
Add the chili seasoning and mix well, then add the beans, tomatoes and corn if you are using it.

Let it cook for as long as you can over low heat (the longer it cooks, the more flavorful it gets, and it is even better the next day)

Serves 4-6

Top it with lowfat or fat free sour cream and lowfat or fat free shredded cheese - yumm!

Leftovers are great rolled in a flax wrap or flat wrap light, with a little fat free cheddar!

This recipe is high sodium - because of the canned stuff, but you could reduce the sodium content by rinsing the beans and corn and buying reduced sodium or no-salt tomatoes. There is also a reduced sodium chili seasoning, i think, or you could make your own chili spice blend like this:

INGREDIENTS:
1 teaspoon paprika
2 teaspoons ground cumin
1 teaspoon cayenne pepper
1 teaspoon oregano
2 teaspoons garlic powder
PREPARATION:
Combine all ingredients; store in an airtight container.
(southernfood.about.com)

Enjoy! "Mamabear"

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Survivor night pizzaSurvivor night pizza

1 LaTortilla factory Lowcarb tortilla
1/4c traditional Rage with meat
1/3c soy crumbles, Morningstar farms grillers
1/4c fat free shredded cheddar

Preheat oven to 425. Spray a cookie sheet with cooking spray, place tortilla on it and lightly spray the tortilla.

Bake, turning once, until slightly crispy.

Spread on Ragu, soy crumbles and cheese. bake 5-8 minutes, until melted and hot through.

calories 195
Fat 5.75g
sat .25g
polyunsat 1.5
monounsat 2.25
Cholesterol 4mg
sodium 925mg
potassium 60mg
CHO 28g
dietary fiber 16g
sugar 4.5g
Protein 23g

 

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Healthy Mexican Pizza Healthy Mexican Pizza

2 low-carb tortillas
1/2c refried black beans
1/2c cottage cheese
2/3soy crumbles or lean beef, crumbled, cooked
1 oz soy mozarella, or reg mozarella, shredded.

pre-toast the tortillas in the broiler to crisp them (careful, they burn!)
mix the beans and cottage cheese together, then divide evenly on the tortillas, spread as close as you can to the edge - it will keep the edges from burning (personal experience:angry
top each with 1/3c soy crumbles and sprinkle with the shredded cheese.
Broil until warm and cheese is melted. Top with salsa if desired.


I have also made mt daughter pizza on the low-carb tortillas, she likes them a lot, I spread them with a little ragu sauce and use the soy crumbles, but she likes real cheese.


Here is the original recipe:

1 low-carb or gluten free wrap (I used 2 small Mission brand low-carb tortillas)
1/2c 2% cottage cheese
1/2c black bean paste or fat-free refried black beans
2/3c soy crumbles
1 oz shredded soy cheese
salsa, to taste

Makes 1 serving
410 calories, 39g protein, 41g CHO, 8g fat, 15g fiber

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Protein Muffin Recipe

Cals/fat/carbs/protein:

250 g (1c.) of egg whites : 120-0-0-28
1/4c. of wheat germ : 123-3-16-8
2/3c. of oats : 240-4-40-4
1 tsp of baking powder
2c of puff wheat : 100-0-22-2
4 scoops of PP: 514-2-2-120

1/4 nuts: 217/7/9/7

90g banana : 80/3/20.6/1

Makes 6 muffins size - 15 -25 min @ 360 degrees

1 serving : 234 cals - 3.2g fat - 18.3g carbs - 22g. protein

Secret to Getting Ripped Fast

 

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