Brittany's Favorite Taco Thing

- from "The BodyArt CookBook" by Tanya Mein

Servings 1

4 oz beef

1/4 small onion chopped

1 tbsp tomatoe paste

2 tbsp salsa

1 pinch chili powder

1/2 cup water

1 pinch old el paso taco seasoning, 25% less salt

1/3 cup cooked rice

1/4 cup frozen corn kernels

Throw everything into a pot, heat, and stir.  

If you need more carbs, roll into a ww wrap with some lettuce.  Or remove rice and use a wrap instead.

Or throw this onto a salad for a taco salad!

Optional plain yoghurt.

You can multiply this recipe and make extra to freeze and have for later.

428 calories per serving

32 g protein

217mg sodium

31g carbs

19g fat 

TUNA BURGERS 

These are awesome!
They are from The BodyArt Cookbook!
See my store on the website if you would like to buy it!

1 serving

1 can tuna, in water ,drained and rinsed
1/3 cup rolled oats
3 egg whites
1/3 cup non-fat cottage cheese
1 pinch dillweed
1 dash pepper
1 stalk of long green onion (snipped up)

Throw everything in a bowl and mix well to form patties. Cook in a non-stick skillet until browned on both sides.

Pumpkin Pie Bodybars ("The Bodyart Cookbook") by Tanya Mein 

Serving 1

1/2 cup rolled oats

2 eggs or 4 egg whites

2 tbsp, canned pure pumpkin

1 cap vanilla extract

1 pinch allspice

2 dashes cinnamon

stevia

1 scoop vanilla soy or whey protein powder

Cook in a nonstick pan.  Makes 3-4 bodybars (pancakes) 

335 calories

3 g fat

40 g protein

35 g carbs

Apple Crisp for Breakfast!

1 apple (cored and cut up. I leave skin on)
1/2 cup old fashioned rolled oats
1 whole egg and 2 egg whites

Put the apple in a non-stick pan on medium heat, and then add the egg and whites on top. Sprinkle some cinnamon on next…then pour the oats on top.  Let cook for a few minutes and then I mix it around in pan till cooked.  Add some stevia for sweetness or sometimes I use the no sugar added syrup (1 tbsp).

You can use nectarines, strawberries, or any fruit you wish.

Makes 1 serving.

Saskatoon Blitz's

1/2 cup rolled oats
4 egg whites
1/3 cup nonfat cottage cheese
1 package of stevia
1/2 cup saskatoons (you can use blueberries or strawberries instead)
dash of cinnamon

Mix together and drop into non-stick pan like pancakes.  Turn them when they turn without falling apart.  If they fall apart, you turned them too soon!  Makes 3-4 pancakes.  These are great "on-the-go" hot or cold.

Makes 1 serving

Total Calories - 369  
Protein - 128 Calories 
Carbohydrates - 241 Calories

French Toast - From the Body Art  Cookbook

Servings 1

4 egg whites
2 slices of whole wheat bread or your choice
1/4 cup milk or milk substitute
1 scoop of vanilla whey or soy
cinnamon

Stir the whites, powder, milk...then soak the bread in the mixture.
Add cinnamon.
Cook in a non-stick skillet until browned.
Use a no-sugar pancake syrup..it is GREAT!

Per serving
326 calories
3 g fat
49 g protein
31 g carbs

Smoothies & Protein Shakes - Blend all of these in a blender for best results!

EGG NOG TREAT!

3/4 cup water

1/4 cup low fat egg nog (fat free if you can find it!)

1-2 scoops vanilla protein

3 ice cubes

1 capful rum extract

1 dash of nutmeg

BLEND!!  This is the BEST!! 

Iced Mocha

1 scoop whey isolate protein (chocolate or vanilla)
1 tsp instant decaf coffee
1 cup water or rice milk
3-4 Large Ice cubes

Makes 1 serving.

 

Irish Cream Smoothie

1 scoop whey isolate protein (chocolate or vanilla)
1 cup water or rice milk
1 capful Watkin’s Irish cream extract
3-4 Large Ice cubes

Makes 1 serving.

Peanut Butter Cup Smoothie

1 scoop chocolate whey isolate protein
1 cup water

1 capful Watkin’s peanut butter extract or 1 tsp natural peanut butter
3-4 Large Ice cubes

Makes 1 serving.

Power-Packed Shake

1 scoop Nano Greens (available at Quest Clinic - you can use any greens though)
1 scoop whey isolate protein (vanilla) …this is optional
1/2 cup water
1/2 cup rice milk
3-4 Large Ice cubes
1/2 cup berries
1 tbsp Ascenta fish oil

Blend…and drink!!!  So many nutrients in this!! 

This is a recipe of Dr. Lucy Omerod’s.

Makes 1 serving.