Recipes
A mild chili that you can spice up with Sriracha sauce or another hot sauce if you wish. If you don't have to watch the calories, you can refine this chili with sour cream, cheese, bacon or other ingredients of your choice.
Preparation time: 45m
Servings: 10
Nutritional value:
- Calories: 210 kcal
- Protein: 24g
- Carbohydrates: 19g
- Fat: 4g
Ingredients
- 1 ½ tablespoons of olive oil
- 600 grams of 99% fat-free turkey breast mince
- 2 cups of water
- ½ sliced red onion
- 1 small red bell bell pepper, sliced
- 1 teaspoon minced garlic
- 1 tablespoon diced green chili peppers
- 1/8 cup red bell bell pepper, roasted, thinly sliced
- 500 grams black beans
- 500 grams canned kidney beans
- 1 teaspoon red chili powder
- 2 cups of tinned tomato puree
Preparation
- Preheat a large frying pan on the stove over a medium heat.
- Add olive oil to the pan.
- Once the oil is hot, add the turkey mince to the pan and fry it on both sides.
- Add the remaining ingredients to the pan and mix everything well
- Increase the heat and bring the chili to the boil.
- Cover the pan with a lid and leave the chili to simmer on a lower heat for a further 30 to 35 minutes.
The perfect alternative if you're craving cake or cookies and want to keep your calories and carbohydrates under control.
Preparation time: 18m
Servings: 3
Nutritional value:
- Calories: 293 kcal
- Protein: 22g
- Carbohydrates: 28g
- Fat: 11g
Cookie ingredients
- ½ cup rolled oats
- ¼ cup wholemeal flour
- ½ teaspoon baking powder
- ¼ teaspoon cinnamon
- 1 egg white
- 1 whole egg
- 1 tablespoon brown sugar
- ¼ cup low-fat quark
- 3 tablespoons natural peanut butter
Protein cream filling ingredients
- 1 scoop of vanilla flavored protein powder
- 100 grams low-fat quark
- 1 teaspoon vanilla pudding powder for pudding without cooking.
Preparation
- In a large bowl, mix the rolled oats, flour, baking powder and cinnamon.
- In a second bowl, mix the egg whites, egg and sugar and beat this mixture until you have a uniform liquid. Then stir in the low-fat quark and peanut butter.
- Combine the contents of both bowls and mix to form a dough.
- Divide the dough into 6 equal portions and roll them into balls, which you then place 5 centimetres apart on a baking tray.
- Bake the cookies at 180 degrees for 8 to 10 minutes.
- While the cookies are in the oven, mix the protein powder, quark and custard powder together and put the mixture in the fridge to set.
- Leave the cookies to cool completely and then spread the filling evenly over 3 of the cookies. Then place one of the remaining three cookies on top of the filling to create the finished cream biscuits.
This chocolate peanut butter oatmeal recipe will send your taste buds into ecstasy.
Preparation time: 5m
Servings: 1
Nutritional value:
- Calories: 697 kcal
- Protein: 52g
- Carbohydrates: 75g
- Fat: 21g
Ingredients
- ¾ cup rolled oats
- ¾ cup low-fat milk
- 1 measuring spoon of chocolate-flavored protein powder
- 2 egg whites
- 1 teaspoon unsweetened cocoa powder
- A pinch of cinnamon
Topping ingredients
- ½ peanut butter protein bar
- 1 teaspoon dark chocolate chocolate flakes
- 1 tablespoon natural peanut butter
Preparation
- Place the rolled oats and milk in a microwave-safe bowl and microwave for 2 ½ minutes.
- Stir 2 egg whites into the oats and heat this mixture in the microwave for a further 45 seconds.
- Add the protein powder and cocoa powder to the mixture and flavor with stevia and cinnamon.
- Cut the protein bar into small cubes and sprinkle them over the oats together with the chocolate chips and peanut butter as a topping.
If you've had enough of oatmeal for breakfast, start your day with some steaming, fluffy protein pancakes.
Preparation time: 10m
Servings: 1
Nutritional value:
- Calories: 505 kcal
- Protein: 66g
- Carbohydrates: 31g
- Fat: 13g
Ingredients
- ¼ cup rolled oats
- 2 ½ scoops of vanilla flavored protein powder
- ½ cup egg white
- ¼ cup coconut flakes
- ¼ cup almond milk
- ½ teaspoon baking powder
Preparation
- Mix all ingredients together.
- Spray a Teflon pan with a calorie-free frying spray or wipe it out with oil or butter using a kitchen towel.
- Set the stove to medium-high heat.
- Pour the batter into the pan as soon as it is hot. Reduce the heat to medium-low to prevent the pancakes from burning.
- Flip the pancake as soon as the batter starts to bubble on the surface.
A low-carb and low-fat quiche recipe with soy protein
Preparation time: 60 min
Servings: 6
Ingredients:
- 3 teaspoons chopped garlic
- 1 small green bell pepper, diced
- 1 cup finely chopped onions
- ½ cup spinach
- 900 grams low-fat minced turkey meat
- 3 cups egg white
- 1 measuring spoon of unflavored soy protein
- Salt, pepper and spices of your choice
Preparation:
- Spray a frying pan with Cooking Spray and fry the turkey mince.
- Then add the peppers, spinach, garlic and spices and cook for 3 minutes.
- Pour the mixture into an oven dish and spread evenly
- Spread the liquid egg white evenly over the top.
- Bake for 50 minutes at 180 degrees.
- Leave the quiche to cool before serving.
Nutritional values:
- Calories: 319 kca
- Carbohydrates: 8 g
- Protein: 64 g
- Fat: 4 g
