Protein Pancakes

Serves 1

Ingredients: P/C/F

1 cup of fat free cottage cheese 28/14/0
1 cup dry oats 10/54/5
1 egg 1-2 whites 12/0/5
tsp vanilla extract
dash of cinnamon
dash of pumpkin pie spice or cinnamon
1 tsp sucralose (Splenda)
1/4 cup milk 2/3/2 (if you want a really thick batter, don’t use all of the milk)
1 tbsp light spread 0/0/5
1/4 cup Sugar-Free Maple Syrup 0/4/0 (I use the Cracker Barrel brand)

P/C/F

52/75/17

~660 kcals per serving

Directions:

Place all of the ingredients into your blender, blend until you have a nice thick batter. Coat a skillet with non-stick cooking spray and prepare over medium heat just like regular pancakes.

Venison Quesadillas

serves 1

Ingredients: P/C/F

2 low carb wraps 10/22/4
56g fat free cream cheesy 8/4/0
14g light spread 0/0/5
100g of chopped onion + bell pepper 0/6/0
14g shredded 2% cheddar 3.5/0/3
28g shredded 1% extra sharp cheddar 9/0/2.5
***feel free to use any type of cheese you want as long
as the fat content fits in with your macro goals.
100g ground Venison or any other lean meat 23/0/2

P/C/F

53/32/17

~495 kcals per serving

Directions:

Brown the meat in a skillet. Set the meat aside on a small plate. Melt the light spread in a pan large enough to place a tortilla in. Spread the cream cheese evenly onto each wrap, set one aside as you wont need it until you are almost done with the preparation. On the other wrap spread the veggies on top of the cream cheese, and sprinkle the shredded cheese on top of the veggies. Spread meat out evenly to cover the cheese and then carefully transfer this tortilla into the large pan. It’s important that the heat be on medium or even low-medium to ensure that the cheese has long enough time to melt without burning your tortilla. Once you notice the cheese melting take the other wrap and place it cream cheese side down on top of the meat and melted cheese. Flip over to the other side and warm until golden brown. Plate and serve.

Egg Wraps

serves 1

Ingredients: P/C/F

2 corn tortillas 2/11/.5
2 eggs + 1 white 20/0/10 (change white to yolk ratio for dietary needs)
7g light spread 0/0/2.5 (used for cooking the eggs in, but of course you can use no-cal cooking spray)
tablespoon of salsa 0/3/0
14g 2% shredded chedda cheeze 3.5/0/3
45g diced ham 8/0/1.5

P/C/F

30/14/18

~340 kcals per serving

Directions:

Scramble eggs and ham, add salt and pepper to taste. Top eggs with cheese when they are almost done cooking and pop the tortillas in the microwave for about 10 seconds to get them warm. Add eggs to the tortillas, top with a bit of salsa, and serve.

I am a huge fan of oriental food and I have always enjoyed the Asian cuisine for as long as I can remember. During high school, after football practice, we all used to head across town to our favorite Chinese buffet and pig out on chicken sticks, fried rice and lo mein. While this dish is not heavy laden with oil and other unnecessary amounts of dietary fat, the taste is still there.

Chicken and Rice with a Thai Peanut Sauce

Serves 2

Ingredients: P/C/F

8 oz chicken breast 56/0/5
white or black pepper, salt to taste
1 cup(dry measure) brown rice 8/66/2
1 cup frozen mixed stir-fry veggies: onions and bell peppers 2/10/0

Peanut Sauce Ingredients: macros – p/c/f

1 teaspoon brown sugar 0/4/0
½ tbsp soy sauce(start with this first, too much can make it very salty, you can always add more when the dish is finished)
1-2 tbsp water or milk (its really a personal preference)
2 tbsp of Better n’ Peanut Butter 4/13/2.5
(if you do not have Bn’PB, use regular peanut butter.)
Add crushed red pepper to taste… I like mine Spicy.

P/C/F

35/47/5

~373 kcals per serving

Main Ingredient Directions:

Thaw the veggies in your microwave. Dice up the chicken into small cubes for efficient cooking. Coat a pan with a non-stick cooking spray, adjust to medium heat, pan fry the pepper/salt seasoned chicken, and when the chicken is about done add the veggies to the pan, and cover with a lid. During this time, make sure your brown rice is being prepared per directions on box whether you decide to use instant or traditional slow cooking rice.

Peanut Sauce Directions:

Place all of the ingredients in a large bowl. Place in the microwave for about 15 seconds, then stir, repeat until desired consistency. Optional: add the crushed red pepper to your desired level of spice/heat.

Final Prep:

Place your cooked chicken and veggies in the bowl of sauce and toss until evenly distributed. Then separate and plate the rice into 2 equal portions. Top the rice with the finished product and enjoy. Sprinkle some sesame seeds on top for presentation purposes.