Anthony’s Homemade Chinese Food
Ingredients
Brown Rice (use the amount given in your plan)
Grilled Chicken (use the amount given in your plan)
½ cup Broccoli
2-3 tbsp Garlic Powder
2-3 tbsp Soy Sauce
2 packets of Splenda
2 raw Egg Whites
Directions
Heat a pan and coat the pan with pam. Place the chicken and the broccoli in the pan until chicken is brown. Add brown rice and mix. Add Garlic powder, splenda and 2 egg whites. Mix everything together until the egg whites are cooked then add Soy Sauce and serve!
Muscle Stir Fry
Ingredients
Grilled Chicken or Lean Steak (use the amount given in your plan)
2 cups of Varied Green Veggies (asparagus, onions, broccoli, string beans, green beans, spinach)
2 packets of Splenda
2-3 tbsp Soy Sauce
Directions
Heat a pan and coat the pan with pam. Place vegetables in pan and let cook. Then add protein source, let brown then add 2 packets of splenda and soy sauce.
Surf and Turf for Growth
Ingredients
Grilled Chicken or Lean Steak (use the amount given in your plan)
6 Shrimp cut up in smaller pieces
1 cup of Varied Green Veggies (asparagus, onions, broccoli, string beans, green beans, spinach)
2 packets of splenda
1 tbsp Mrs Dash Garlic Seasoning
Directions
Heat a pan and coat the pan with pam. Place vegetables in pan and let cook. Then add protein source, let brown then add 2 packets of splenda and Mrs Dash Garlic seasoning.
Blueberry Medley
Ingredients
1 serving of Frozen Blueberries
2 packets of Splenda
1 tbsp Apple Pie Spice *Optional*
Directions
Place frozen blueberries into a bowl. Add splenda and apple pie spice and serve cold!
Egg White Pancakes
Desired amount of egg whites
1-2 packets splenda
2 tbsp Cinnamon
2 tbsp Pumpkin Pie Spice
Sprinkle of salt
Directions
Crack your desired amount of eggs into a bowl; add 2 packets splenda and sprinkle of salt.
Coat your pan with Pam
Add Egg whites to pan
Add 2 tbsp Cinnamon and 2 tbsp Pumpkin Pie Spice
Cook like a pancake and serve with a little bit of “I can’t believe it’s not butter spray”
Macronutrients based on 5 egg whites
Calories: 80
Protein: 15g
Carbs: 0g
Fat: 0g
Anthony’s Muscle Toast aka Healthy French Toast
2 slices Weight Watcher bread or “Light Bread”
3 egg whites
1 whole egg
1 packet Splenda
1 tbsp Cinnamon
1 tbsp Apple Pie Spice
Pinch of salt
Directions
Let the bread sit in the egg mixture for about 30-60 seconds then place on a non-stick pan at about medium heat. Add the spice mixture and splenda on the uncooked side. Flip after the down side is golden brown.
Once done you can serve with
Walden Farms Calorie Free Syrup or Walden Farms Calorie Free Chocolate Syrup
Macronutrient Info:
Calories: 200
Protein: 25g
Carbs: 15g
Fat: 5g
"Anthony's 21st Bday Cake" (now you all can have a piece)
1.5 scoops Whey Protein
1 teaspoon baking soda
1 tablespoon Cinnamon
2 packets splenda
Mix all ingredients together in a bowl, add just enough water to make a light pudding.....Place in microwave for 15seconds (or until you see the "cake" start to rise) take out and let sit for 2 minutes then add
1 tablespoon Walden Farms Marshmallow Dip
1 tablespoon Walden Farms Chocolate Syrup
Macronutrients (will vary based on type of Whey Protein)
Calories: 180
Protein: 35g
Carbs: 4g
Fat: 2g
Fat Loss Cookies or Muscle-Up Muffins
1/2cup Oatmeal or 4oz yam
1 scoop Whey Protein
3-4 egg whites
1 yolk
1 tbsp Peanut Butter
Splenda and cinnamon to taste
Add water to mixture so it stays firm like dough. Drop spoonfuls on a cookie sheet for cookies or a few spoonfuls into a cup of a muffin pan. Bake at 350 until they puff up (about 8 minutes)
**Add 1 scoop of vanilla protein with water to get the “cookies and milk” effect**
Makes about 6 muffins/ Cookies
Macronutrient Content per Muffin/Cookie
Calories: 80
Protein: 10g
Carbs: 6g
Fat: 2g
Sloppy Anthony’s aka Healthy Sloppy Joes
Ingredients:
4oz 98% Lean Ground Beef
2 slices Weight Watchers Whole Wheat Bread
2 tbsp Franks Hot Sauce
1 tbsp Soy Sauce
1 tbsp Mrs. Dash Garlic Flavor
1 packet splenda
Directions:
Spray a pan with non-stick cooking spray. Place raw ground beef into pan; add 1 tbsp soy sauce, 1 tbsp Mrs. Dash and 1 packet splenda. Once meat starts to brown add 2 tbsp franks hot sauce. When meat is cooked serve over slices of bread
Macronutrient Info (will vary based on type of meat):
Calories: 250
Protein: 30g
Carbs: 15g
Fat: 12g
Designer Replica’s Homemade Weight Gainer Shakes
I have taken other weight gainers and through trial and error recreated the same tasting weight gainers but with healthier ingredients. I DO NOT LIKE OR USE Weight Gainers, so find your favorite gainer below, and enjoy! **Note- I use a coffee bean grinder to grind up the oatmeal before placing it into a shake, this way the oatmeal does not clump up**
CytoSport CytoGainer
-1 cup Uncooked Oats
-1.5 Scoops of Whey Protein
-4oz Cup Skim Milk
-2 tbsp Apple Pie Spice
then add water to blender and blend
Original CytoGainer-
Calories- 570
Fat- 6
Carbs- 75
Protein- 54
My Version-
Calories-560
Fat-7g
Carbs-70g
Protein- 48g
Ultimate Nutrition Muscle Juice
- 1 cup Uncooked Oats
- 3.5 scoops unflavored Waxy Maize Powder
- 1 Scoop Protein
- 8oz Milk
-1 tbsp Vanilla Extract
-2 tbsp apple pie spice
-1 packet Splenda
Add water, blend
Original Muscle Juice (Chocolate)
- 990 Calories
- 18 Fat
- 152 Carbs
- 55 protein
My Version
- 960 calories
- 17 fat
-153 carbs
- 57 Protein
Universal Real Gains
- 1 cup Uncooked Oats
- 16oz Whole Milk
- 1 Scoop Protein
-1 tbsp Cinnamon
-1 packet Splenda
Original Real Gains
Calories-610
Fat-6
Carbs-87
Protein-52
My Version-
Calories-600
Fat-7
Carbs-83
Protein- 50
Optimum's Serious Mass
-16oz Skim Milk
-2 Bananas
-1 scoop Unflavored Waxy Maize Powder
-1 Scoop Protein
-6oz Sweet Potatoes (Will not taste like this, will give good texture though, keep skin on for more fiber)
-1 tbsp Pumpkin Pie Spice
-1/2 cup uncooked Oats
Original Serious Mass-
Calories- 1250
Carbs-252
Protein-50
Fat- 4.5
My Version
Calories-1150
Carbs-235
Protein-53
Fat-4.5
MHP Up Your Mass
- 1/2 Cup Uncooked Oats
- 1 Tablespoon Peanut Butter
- 16oz Milk
- 1 Scoop Whey Protein
-1 tbsp Pumpkin Pie Spice
-1 tbsp Cinnamon
-1 packet Splenda
Original Up Your Mass-
Calories-510
Fat-11
Carbs-58
Protein-46
My Version-
Calories-520
Fat-12
Carbs-62
Protein-49
These are my Recipes for Non-Weight Gainer Shakes
Chocolate Coffee Shake
Ingredients:
Mix
1 scoops of Vanilla Whey Protein
5 ice cubes
1 cup of water
1 spoonful of instant coffee!
Macronutrients (will vary based on protein)
Calories: 120
Protein: 22g
Carbs: 2g
Fat: 1g
The Incredible Hulk
Ingredients:
1 scoop Vanilla protein
1 tbsp sugar-free pistachio pudding mix
Few drops peppermint extract (optional)
Few drops green food coloring (optional)
3-5 ice cubes
8-10oz Water
Directions:
Add all ingredients to blender and blend. The shake is a light green even without the food coloring but if you want it green (like The Hulk!); you'll need a few drops.
Nutritional Information for total ingredients:
Calories - 150
Carbs - 8g
Protein - 22g
Fat - 2g
Banana Bomber
12 oz water
2 bananas
2 scoops protein
1 tablespoon natural peanut butter or almond butter
4-5 ice cubes
Carbo-Huge
12oz non fat milk
1 banana
½ cup cooked brown rice
2 scoops protein
2 tablespoon natural peanut butter or almond butter
4-5 ice cubes
Muscle Milkshake
16 oz water or non fat milk
1 cup nonfat yogurt
2 scoops whey
2 tablespoons natural peanut butter or almond butter
4-5 ice cubes
Tuna Pasta
Ingredients:
1 can tuna
1 serving pasta (2oz)
1 tbsp olive oil
Directions:
-Empty 1 can tuna in a bowl; add a little bit of white onion, garlic powder, black pepper, crushed red pepper
Boil water in a small pot
Cook 1 serving in pasta to taste
Add handful of green veggies
Once pasta is done strain water
Add pasta and veggies to tuna
Add olive oil for taste
Sprinkle some graded cheese over it
Castaldo’s Balsamic Vinegar Chicken
4oz Chicken Breast
brown in 1tbsp Udo’s oil or Olive Oil
simmer low about 10 - 15 min
add balsamic, oregano and ½ tomato
keep covered so it won’t dry out
How to Make Your Own Protein Bars
200g Oats
100g Low fat peanut butter
150g Honey
2-3 scoops of your favorite protein powder
Heat the honey and peanut butter over a low heat for about five
Minutes or in a microwave on full heat for two mins' then mix
In the oats and protein powder (use your hands if possible and
Squeeze it all together) then flatten it all out on a baking
Tray with some grease proof paper on it making a square shape
Then in the fridge for about 30 min to 1 hour then take it out
And slice it into about 12 bars.
Macronutrients per 1 bar (Serving size about 12 bars):
* 12g to 15g of protein
* 10g of carbs
* 4g of fat per bar
Brown Rice Pudding
-1/2 cup Brown Rice
-1/2 cup Cottage Cheese
- Splenda and Cinnamon to taste
Kelly’s Figure Style Rice Pudding
1/2 Cup of Cooked Steam Fresh Brown Rice (find in frozen food section)
6 Egg Whites
1 teaspoon Cinnamon
1/4 teaspoon Vanilla Extract
1 Tablespoon Splenda Sweetener
1 Box of Raisins (optional)
Spray skillet with butter flavored Pam. Place cooked rice in skillet and heat through.
In a bowl whisk together remaining ingredients.
Add egg mixture to skillet.
Scramble mixture until cooked.
Sprinkle with extra Splenda if desired.
Nutrition Facts without Raisins
Calories: 216
Fat: .5 grams
Carbohydrates: 26.5 grams
Protein: 26 grams
* If you want to reduce your carbohydrates, eliminate the rice. It is still yummy!
Protein Natural Granola
1 medium size bowl
1-2 scoops of Chocolate Whey
1 cup mixed berries- blueberries, raspberries, blackberries
1/2 cup of raw oatmeal
1 teaspoon of cinnamon
2 oz of water
a pinch of salt
Stir this up until it reaches pudding-like consistency and eat. This tastes awesome, especially after dieting for a few months
Baked Potato Chips
Using a knife cut potatoes to 1/8" thickness. Put them in a zip lock, then add seasoning - I have a jalapeño pepper powder that I use with cayenne pepper and add Tabasco sauce to boot. Shake the bag thoroughly so the spices coat the potato on both sides.
Take a cookie sheet and spray lightly with Pam. Preheat oven to 400 degrees.
Oat-Sushi
Ingredients:
3/4 cup - Oats
4oz - Smoked salmon
1/2 avocado
Directions:
Add the oats into a bowl with a limited amount of water (make them sticky), cook in microwave for about 1.5 min.
Take out and spread on plastic wrap on a cutting board.
Add the salmon and diced-up avocado to the oats.
Roll them up and place into refrigerator with plastic wrap covering them for about 30 min. (or until oats are hard). Remove from fridge, take off the plastic wrap and cut them up.
Rapid Cut’s Pizza
Ingredients:
1 - Lg. La Tortilla Factory - Low carb/low fat
2oz - Smoked salmon or 4oz Grilled Chicken
2 slices - Fat free mozzarella cheese
1/4 - Mushrooms
3/4 cup - Spinach
2 tbsp Salsa
Directions:
Lay the tortilla on the counter and add the sauce, then mushrooms, spinach, and salmon.
Then cut the cheese and spread over the "pizza".
Place into toaster oven until the cheese is melted (20 Mins @ 350 F). Slice into 8 pieces - you will be speaking Italian in no time!
Here is an Alternative Recipe that I use too!
Whole Wheat Pita (Usually about 6-7 inches diameter)
3 TBSP Classico Tomato and Basil Sauce
1/4 cup Fat-Free Mozzarella Cheese
4oz Chicken
Grilled Salmon and Almonds
Macronutrients:
Calories: 318
Protein: 32g
Carbohydrate: 17g
Fat: 14g
Ingredients
1 green onion (chopped)
4 oz. salmon filet (grilled)
1.5 cups green beans (steamed until tender)
1 clove fresh garlic (peeled and sliced thin)
1/4 lemon (juiced)
½ small carrot (peeled and grated)
3 cherry tomatoes
1 sprig fresh Rosemary
10 raw almonds (chopped)
black pepper (to taste)
Directions
In a toaster oven, broil the salmon that you have topped with the garlic slices. Grilling may take from 10-16 minutes depending on the thickness of the salmon filet. Place the steamed green beans on a large plate and place the grilled salmon on top as the centerpiece of the dish. Cover the salmon with the fresh lemon juice then top this with the chopped green onion, grated carrot, chopped almonds and pepper to taste. Place the sprig of Rosemary on top of the salmon and arrange the cherry tomatoes to accent the entire dish.
Turkey and Almond butter Snack
Macronutrients:
Calories: 211
Protein: 21 grams
Carbohydrate: 15 grams
Fat: 10 grams
Ingredients:
6 baby carrots
2 stalks celery (washed, cut in half)
1/2 tbs. almond butter
2 oz. turkey breast
2 cherry tomatoes (washed)
Directions
Spread the almond butter evenly on each celery stalk. Buy the turkey cooked and in slices and roll up each slice. Arrange the carrots, celery and turkey breast on a decorative plate and indulge in this guilt free, low-calorie, high fiber snack that will keep your body burning fat, losing weight and gaining energy.
Protein Pumpkin Pudding
-1/2 small can Libby's 100% Pumpkin
-1-2 Scoops Vanilla Protein Powder
Fat Free cold slaw with Grilled Chicken
1-2 cups of premixed cold slaw
spray top with pam olive oil
add 2 - 3 packets of splenda
mix and let sit about 10 min
add 4oz Grilled Chicken
Carb-Less Rice!
Directions
Take some Cauliflower
boil it for about 15 min or you can even chop it up raw and pan cook
then grated it up
Next add some seasonings along with "I can't believe it's not butter spray"
Macronutrient Info:
Calories: 20
Protein: 2g
Carbs: 4g
Fat: 0g
Fiber: 9g!
