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When I was begining weight training there was little information in the way of high protein low fat recipes for health, bodybuilders and athletes - in fact there still isn't much info.
So here are a bunch of my favourite high protein low fat recipes (mainly egg whites) to get you started and give you some ideas on eating tasty foods, eating healthy does not mean eating bland, as you can see from the following recipes...
High Protein Low Fat Recipes #1 -Regular Scrambled Egg Whites
6
Egg Whites
1
Yolk
Dash
of milk (or water)
Finely
Chopped Parsley (optional)
Worchestershire
Sauce to taste (optional)
Scramble
the eggs in a mixing bowl with 1 yolk, add a dash of milk (or water
if you are competition dieting) - this makes the eggs more fluffy and
a little nicer to eat. Put salt and pepper and a dash of
Worchestershire sauce to taste
Top
with sauce made from 50% Tomato Sauce (Ketchup) and 50% Thai Sweet
Chilli Sauce.
High Protein Low Fat Recipes #2 - 'Creamy' Scrambled Egg Whites
6
Egg Whites
1
Yolk
Heaped
Tablespoon of Low Fat Plain Cottage Cheese
Parsley,
chopped (optional)
Scramble
the eggs then mix in the Low Fat Cottage Cheese (and parsley). The
Cottage Cheese melts in the pan and lifts the eggs, making them light
and fluffy and with a taste similar to if you had fried the whole
thing in butter – delicious - and low fat. Try it. Salt and Pepper
to taste
High Protein Low Fat Recipes #3 - Cheesy Ham Scrambled Eggs
6 Egg Whites
1 Yolk
Dash of Milk (or water)
Ultra Low Fat Cheese (such as Kraft
Singles)
Low Fat Ham
Onions (optional)
Mix the Egg Whites and Yolk with a
dash of Milk in a bowl until it is evenly yellow colour and slightly
frothy.
In a Non-Stick Fry pan with a spray of
oil fry the onions (and mushrooms) until brown, then add the Low Fat
Ham (and tomato), fry until it is ready. Add the Egg mixture to the
pan, stirring continually until the eggs are of the consistency that
you like. Serve with salt and pepper.
High Protein Low Fat Recipes #4 - Ham And Tomato Scrambled Eggs
6 Egg Whites
1 Yolk
Dash of Milk (or water)
Low Fat Ham
Diced Tomato
Mushrooms (optional)
Mix the Egg Whites and Yolk with a
dash of Milk in a bowl until it is evenly yellow colour and slightly
frothy.
In a Non-Stick Fry pan with a spray of
oil fry the mushrooms until brown, then add the Low Fat Ham and
tomato. Fry until the Ham and Tomato are cooked. Add the Egg mixture
to the pan, stirring continually until the eggs just go solid, take
it off the heat straight away. Serve with salt and pepper.
High Protein Low Fat Recipes #5 - Tuna Omelette
6 Egg Whites
1 Yolk
Dash Milk (or water)
¼ Finely Chopped Onion
Boiled Potato, sliced thinly
185g Tin of Tuna in Brine
Tomato Sauce
Ultra Low Fat Cheese cut into small
chunks or Low Fat Cottage Cheese
In a Non-Stick fry pan cook the onion
until it is brown. Tip it out and put to one side for the moment.
Put the Egg Whites, Yolk and dash of
Milk in a bowl and mix until the yellow colour is the same right
through.
On low heat pour the Egg mixture into
the pan and leave it to cook through. If the heat is too high then
you will burn the eggs, do not stir, just let it simmer. Once the
Eggs are cooked almost all the way through and a thin runny layer is
left on top, then sprinkle the tuna, onion, potato and ultra low fat
cheese (or cottage cheese) evenly over the Omelette. Put Tomato Sauce
over it and then fold the omelette in half on itself.
High Protein Low Fat Recipes #6 - Baked Beans Omelette
6 Egg Whites
1 Yolk
Dash Milk (or water)
Baked Beans, 1 Can (small)
Put the Egg Whites, Yolk and dash of
Milk in a bowl and mix until the yellow colour is the same right
through.
On low heat pour the Egg mixture into
the pan and leave it to cook through. If the heat is too high then
you will burn the eggs, do not stir, just let it simmer. Once the
Eggs are cooked almost all the way through and a thin runny layer is
left on top, then pour the baked beans onto the omelette as thin and
even as possible. Fold the omelette in half on itself. Let it heat
through then flip it for a minute or two.
High Protein Low Fat Recipes #7 - Kai Gee-ow Moo Sap Gap Khao (Thai Omelette with
Pork over rice)
6 Egg Whites
1 Yolk
Garlic, fresh, chopped
Pork, minced (if you don't eat Pork
can use Chicken instead)
Fish Sauce (Nam Pla) or Soy Sauce or
Salt
Thai Chilli Sauce
Tomato Sauce (Ketchup)
Put the Egg Whites, Yolk and Fish
Sauce in a bowl and stir vigorously until it is mixed evenly.
Spray a light coating of oil into a
Non-Stick fry pan (use an aerosol type oil). Fry the garlic and pork
until it is cooked, lower the heat and pour the Eggs into the pan. Do
not stir let it simmer. When the omelette is almost cooked through
flip it quickly and seal the other side. Serve on a plate over rice.
To make the correct sauce mix equal
parts Sweet Thai Chilli Sauce and Ketchup together and then spread it
evenly over the omelette.
High Protein Low Fat Recipes #8 - Kai Gee-ow Hoi Gap Khao (Thai Omelette with
Oyster served over rice)
Same as above but using Oysters
instead of minced Pork
High Protein Low Fat Recipes #9 - Khao Pat Kai (Moo or Gai) gap Kai Dhao (Fried Rice (with egg, pork or chicken) with
Fried Egg)
1 Cup Cooked Rice
3 Eggs
Chicken or Pork, diced, 200g (optional)
1 Onion, diced
Cabbage, chopped
Garlic, fresh, minced
Carrot, thinly sliced
Beans or Snow Peas
Tomato
Oyster Sauce (optional)
Fish Sauce
Soy Sauce
Tomato Sauce - Ketchup (Optional)
Teaspoon sugar
Fry the onion and the garlic first in a non-stick frypan, add in the meat if you want any. When ready pour in the rice, vegetables on high heat, stirring vigorously. Add in Oyster sauce, Fish Sauce and Soy Sauce to taste (add a little at a time). Add in the sugar, stir.
Crack 2 eggs into the mixture and stir through until the eggs are cooked, at this point you can add tomato sauce if you desire.
Seperately fry an egg and place it on top of your fried rice when serving.
High Protein Low Fat Recipes #10 - Egg White Porridge
1 Cup Oats (natural, unflavoured)
4 Egg Whites
Banana, mashed
Brown Sugar
Milk
Salt, pinch
Cook your Oatmeal the usual way (boil or microwave) then mix egg whites into it as soon as it comes off the heat. The egg whites will cook inside your porridge. Mix the egg whites into your oats with the mashed banana.
Sprinkle a littel salt and brown sugar on top, then a dash of milk for flavour. You are now ready for a healthy, good protein hit breakfast.
Courtesy of IFBB
Pro Bodybuilder Peter Wall.
High Protein Low Fat Recipes #11 - Large Fried Egg
5 Egg Whites
1 Egg, whole
Crack 6 egg whites + 1 yolk into a pan - I then
fry it as I would a normal egg - over easy, leaving the yolk runny.
Then I break the yolk and spread it out over the egg white so that it
gains some flavour.
Maybe add tomato sauce.
Good when you are feeling lazy and need a quick hit
High Protein Low Fat Recipes #12 - Boiled Egg Whites
6 Eggs
Salt
Boil the eggs and eat the whites and 1 yolk, salt to taste. Not so exciting but always good when you are out and about.
High Protein Low Fat Recipes #13 - Fried Egg White Sandwiches
4-6 Eggs
8 Slices Wholegrain (or Rye) Bread
Tomato Sauce (Ketchup)
Quick and simple.
Fry 1 whole egg and 1 or 2 whites together put them on bread with Tomato Sauce (Ketchup) and eat.
High Protein Low Fat Recipes #14 - Scrambled Egg Sandwiches
5 Egg Whites
1 Egg, whole
6 Slices Wholegrain Bread (or Rye)
Salt and Pepper
Mix eggs together and cook them like an Omelette, do not keep mixing them as they cook, we want them to stay in one piece to stay on the bread as we eat. When almost done flip
and cook thoroughly. Cut into sandwich sized pieces and put on bread
with tomato sauce, salt and pepper to taste.
High Protein Low Fat Recipes #15 - Curry Egg White Sandwiches
6 Egg Whites
1 Egg Yolk
Curry Powder
6 Slices Wholegrain Bread (or Rye)
Scramble your egg whites and yolk. When cooked put them in a bowl. Add in some curry powder (Keens in
Australia) and mix it through with a fork.
Put on bread and make
sandwiches - this is something we eat in Australia all the time
(usually with full eggs though)
High Protein Low Fat Recipes #16 - Egg in Instant Noodles
3 Egg Whites
1 Egg Yolk
Instant Noodles
Tomato
Finely dice a tomato, add it to your Instant noodles bowl, pour boiling water on top and cover for 2-5 minutes until the noodles are cooked and ready to eat.
Beat the eggs with a fork then pour into the Noodle Bowl, stir until the eggs solidify and then close the lid for another minute or two.
Being creative with your high protein low fat recipes means you can have tasty meals.
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