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High Protein Low Fat Recipes

Wednesday, 14 March 2007

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 mainly breakfast recipes...

These following high protein low fat breakfast recipes make a great start to the day. First of all the high protein low fat recipes will give you energy and nutrition first thing in the morning when your body most needs food as you likely have not eaten for 12 hours and your body is hungry.

Also with these High protein low fat breakfast recipes you do not clog up your digestive system with a big lump of fat making you sluggish and energyless as your body tries to digest the fat. Last these breakfast recipes are low in sugar unlike a lot of the commercially available breakfast "foods" and because it is low in sugar will not give you an energy spike that wears off in an hour leaving you tired, moody and hungry (this drop in energy is why many people eat chocolate bars and soda pops mid morning) .

Learn How To Eat For Muscle Gain: 

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High Protein Low Fat Bodybuilder Style Recipes.

Breakfast is supposed to be a healthy meal as it will set your energy and mood throughout the rest of the day, so make it a good start. The following breakfast recipes are just an example of what you can eat to get a good start. You can get other meal ideas from the low recipes article or the high protein muscle meal recipes.

(Add several pieces of fruit and some rye bread (or rye toast) for your carbohydrates if you need to eat more)

 

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

Tomato, diced 

Onions or 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 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)

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, especially for breakfast when you are home and have the luxury of being able to cook your own meal.

 

 
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