Anyone can open a can of tuna or bake a sweet potato right? If you want meals that fight fat, and are full of flavor, then look to spices for variety. If it’s sweets your looking for, never underestimate the power of protein powder. With these two things in mind, I’m going to give you a sample of some great spicy (metabolism raising) meals, and some sweet uses for protein powder to power through your day, and make you think you are “cheating”!
Spices are a “free” food. No calories, lots of benefits. Are you aware that turmeric, and cumin are both said to have anti-inflammatory properties? What weight lifter doesn’t need that? They can be used in everything from eggs, to rice, to chicken and chili dishes. Salsa’s that are fresh, and loaded with garlic, and jalapeno’s are great for metabolism, and are also a tasty addition to vegetables, omelets, and great when put on top of chicken and fish.
Protein powder, which is a mainstay of any strength training plan, can be used in baking pancakes, muffins, and oatmeal. So don’t think of tasteless foods that are “good” for you as a way to eat, but think of great fragrant dishes, that you look forward to eating, and sweets that don’t end up on your belly! Experiment with spices, lemons and limes, cinnamon and dark cocoa powders, and excite your taste buds!
No Carb Vanilla/ or Chocolate Crepes
3 scoops Vanilla Protein Powder
1 Cup Low Fat Cottage Cheese
6 egg whites
1 T. dark unsweetened coco powder (if making chocolate)
Pre-heat pancake griddle sprayed w cooking spray
Blend all 3 ingredients in blender (will be very thin)
Pour onto griddle….one at a time
flip when ready
Top with fresh fruit, enjoy
Pre-Workout Vanilla Pancakes
2 Scoops Vanilla Protein Powder
1/2 Cup dry Oats
4 egg whites
1/8 cup water
tsp. cinnamon (optional)
Pre-heat griddle sprayed w cooking spray
Blend all ingredients by hand
Pour onto griddle, flip when ready
Top with fresh fruit, enjoy
These travel well, and can be heated in a toaster oven at work!
Mexican Sirloin Skillet
1lb. ground sirloin
1 large onion
1/2 cup uncooked (instant) brown rice
2 jalapeno’s diced
2 T cumin
1 clove garlic crushed
1 jar salsa
Sauté beef with onion, garlic, and jalapeno’
add uncooked rice and spice
stir in salsa, cook covered for 20 min.
(you can also add 1 can of black, or red beans in place of brown rice)
Talapia w/Lemon, Artichokes, and Capers
6 Talapia Fillets
Juice of 2 lemons
1 lemon sliced
4 T. capers
1 Can artichoke hearts (in water) drained
2 cloves garlic
Olive Oil
Cooked brown rice
Saute’ Garlic in Olive oil
Squeeze Juice of lemons into pan (Slice for garnish later)
Add Talapia Fillets, turning once til done (approx. 4 min each side)
Gently add artichoke hearts, and capers
Cover and simmer for 5 minutes
Serve over rice with lemon slices
Spicy Turkey Meatloaf
1 1/2 Lbs. ground lean turkey breast
1 small onion diced
1 can chili ready diced tomatoes (not drained)
2 T. Cumin
1 Diced jalapeno
1/2 cup dry oats
2 T. ground flax seeds
2 T. ground chia seeds
1 T. crushed garlic
Blend all ingredients in bowl
Bake in pre-heated oven at 350 degrees for 40 min.
(check doneness by piercing center with knife, should be firm)
These are a few of my all time favorites, easy to prepare, fresh and filling, and great to pre-pack in your lunch. These foods are great sources of protein, fiber, good carbs, and flavor! They are low in fat, and are great additions to a meal plan that emphasizes strength, and recovery! So stay posted for more ways to keep your muscles fueled, and your energy levels high!