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Best of Leangains Meals - Part 1
*Special thanks to all the contributors of these great recipes!
Another Cheesecake Banana Cream Pie Carrot Sweet Potato Cheesecake Carrot Waffles/Pancakes Chocolate Protein Muffins Chocolate Protein Muffins (2) Double Chocolate Oatmeal Cookie French Toast High Protein Cheesecake Low Carb Pizza Low Carb Strawberry Muffin Mad Protein Choco-Cake Mini Cheesecakes Protein Blueberry Muffin & Nutella Protein Brownies Protein Cake Protein Pancakes Pumpkin Banana Bread Pumpkin Muffins Pumpkin Pie Pumpkin Pie (2) Strawberry Cheesecake Sweet Potato Pancakes Taco Pie Turkey Muffins Viks Cheesecake
Dmitry V. PWO meal: Carrot sweet potato cheesecake Ingredients: -200 gr sweet potato -100gr carrots -150 gr low fat cream cheese -200 gr quark -3 whole eggs -30 gr whole wheat flour -15gr pudding mix -vanila extract -cinnamon -baking powder For topping: -50gr quark or sour cream -50gr red currants -20gr raisins -cinnamon Cooking Instructions: Boil carrots and sweet potatoes and turn them into mashed. In the mash should be no lumps. Beat in a blender quark and cream cheese Boil milk, add spices, pudding mix, flour Cool milk and add to the general basis Add eggs Prepare as usual cheesecake 40 min 180 C Note: Raisins and sour cream go well with carrot. The result was a very delicate cheesecake with a different palette of taste. Sweet and sour. F26.6 / C130.1 / P69
Dane Blythe Just cooked these protein brownies for fun and to use up some of my stockpile of whey that's not very nice. Dry ingredients 1/2c flour ~3/4tsp baking powder 1/2tsp salt ~1c vanilla WPI, ~1c natural WPC - about three 30ish gram scoops of each 2/3 or so cup of cocoa 50g chopped fresh coconut 100g chopped natural almonds, toasted 1c oats, toasted small amount of stevia to taste - about 1/4 tsp or so 2/3c honey 3 eggs 200g margarine 100g crunchy peanut butter 100g light smooth peanut butter tsp vanilla essence cup of skim milk Makes 24 large brownies Total macros (divide by 24 for individual I guess) 22,284kj/5,322kcal 271g protein 313g F 400g C Pros: Smells delicious Decent amount of protein Good consistency Chunky goodness with almonds and coconut Cons: Dry because of whey Not sweet enough Lots of fat and energy from marg and peanut butter and almonds Recommendations: Double peanut butter and or marg, and or add a few tablespoons of oil to counter whey dryness Add much more stevia and or honey to increase sweetness. Or add sugar if you don't care about adding sugar.
Andreas Holm Tacopie: 2240 kcal 208 protein 132 carb (28 dietary fibres) 98 fat Dough: 250g quark 2dl graham flour 1dl oatmeal flakes 15g oliveoil 1teaspoon seltin (50% potassiumchloride instead of sodium) Filling: 500g minced meat (10%) tacospices 150g shredded cheese (11%) 3 eggs 3 eggwhites 100g white mushrooms 200g onions 200g salsa (any taste) Rock it in the oven at 200°c for about 25minutes, enjoy.
Jeanie Lee # 2 lbs ground turkey breast (or chicken) # 3 egg whites # 1 cup quick cooking oats # 1/2 tsp ground cumin # 1/2 tsp dried thyme # 2 tsp dry yellow mustard # 2 tsp black pepper # 2 tsp chipotle pepper spice # 1 tsp salt # 2 tbsp garlic powder (2 cloves minced) # 1 small onion (finely chopped) # 1 small green or red bell pepper (finely chopped) # (optional) half can of diced tomatoes Tuesday at 4:50pm · Like Directions: 1. Preheat oven to 375 degrees. 2. Spray muffin pan with cooking spray. 3. Mix all your ingredients together in one large bowl. 4. Roll the mixture into balls and place in muffin pan. Muffins should be about the size of a racquetball. 5. Bake for 40 minutes or until done
6. optional (pour some crushed tomatoes on top of the muffins before baking). Makes 12 muffins. Add some tomatoe sauce or crushed tomatoes on top of the turkeyloafs before baking. =) BON APPETITE everyone! Oh and the best thing about this recipe is that you can modify spices to your liking. I put a crap load of red pepper flakes and cayenne pepper because I like things spicy. ENJOY!
Bob Kupniewski Homemade Pumpkin Pie, topped with Chocolate Sludge and Fat Free Whip Cream: 2 Whole Eggs 4 Egg Whites 8oz Fat Free Cream Cheese 15oz Libby's Pumpkin (Canned Pumpkin) Splenda Cinnamon Baking Powder 10-15g Protein Powder (I used vanilla or chocolate when I make mine) Sludge: 75-100g FF Greek Yogurt 15-20g Protein Powder 15-25g Fat Free Cream Cheese Optional: (Peanut Butter/Almond Butter)
Directions: Beat Cream Cheese, add in eggs, and toss in dry ingredients. Bake 300 for 40-45 Minutes (until top starts to slowly crack, stick the middle with a fork/tooth pick to make sure its done. let it cool for an hour or two then let it sit in fridge overnight What I like to do: Freeze for an hour or so, then top it with sludge and place back into freezer (for around 20-30 minutes until the sludge starts to harden and then top with FF Whip Cream or Syrup. Macros ~ 15g Fat, 60g Carbs, 75g Protein **(not including Sludge)**
Dmitry V. Carrot semi-waffles/semi-pancakes with applesauce 130 gr Quark 70 gr Milk 150gr flour/pancake mix 2 Egg whites 1 Egg yolk 250 gr Carrots cinamon nutmeg almond extract
For spread: 1/2 Apple, green 1/2 Apple, sweet Vanilla extract Honey (Blend and prepare in microwave ~1-3 minuts) 5gr butter for cooking F13.5 / C159.2 / P40.4
Dmitry V. Hi-protein cheesecake Bob's recipe. My version. F26 / C56.2 / P80 350 gr Low fat Philadelfia cheese 200gr quark 15gr protein powder 10gr vanilla pudding mix ( i haven't 0 calories pudding in shops of my city and used regular ) 10gr pancake mix
2 eggs 1 egg white stevia And quark+protein powder for spread.
Andreas Holm m4d pr0teinz choco-cake. 1456 kcal 192 protein 64 carbs 48 fat Found it! 2 big carrots (300g shredded) 80g whey (chocolate/almond) 4 tablespoons cankao (google it) 50g dark chocolate (81%) 3 eggwhites 1 egg 250g quark sum bakingsoda sum sweetener 40min @ 160°c
sauce: 4dl soymilk 2dl miscellar kaseinpowder (vanilla/icecream) 1 tblspn vanilla sugar enjoy.
Vik Mishra Filling: 250g LF Cottage cheese 100g FF Greek Yogurt 10g coconut flour (or use ground dessicated coconut) 2 large eggs 1 tsp Bicarbonate of soda 1 tsp vanilla extract (add more if you want) 20g mulberries 1 tsp lemon juice (add last) 30g Whey (optional) Topping: 85% dark chocolate - 25g Base: 22g ground almond 25g crushed bran flakes 10g butter 1 tbs maple syrup Melt butter, add in the base's ingredients into a pan then bake in your tin for ten minutes or so
Then blend all the filling ingredients together and add into your baking tin Bake for 30 minutes at 150c. Leave to cool for a while before serving. Drizzle melted dark chocolate as a topping Based on recipe from: http://www.proteinpow.com/2011/09/blackberry-protein-minicheesecakes.html and tips from people on this wall :)
We Are Primal Chocolate Protein Muffins: 50g whey powder 30g coconut flour 15g cocoa powder 1 large egg water to consistincy splenda to taste Makes 3 Muffins Per muffin: 156cal, 16P/12C/5F, 6 Fiber
Vitor Bassi Recipe for pie: 4 whole eggs 12oz FF cream cheese 1 cup (225g) mashed banana 1/2 cup FF milk 1/2 cup splenda 1 package (32g) of SF/FF instant banana cream pudding mix Add in banana extract/cinnamon/anything else creative to taste Directions for pie: Pretty much add all ingredients into your mixer and beat until you have a smooth batter (make sure it's creamy - no chunks of banana or cream cheese). Place in a appropriate sized pan and place in the oven at 350 for 40 minutes. After 40 minutes turn off the oven but allow the pie to rest in the oven for 20-30 minutes. After it has cooled a little, place it in the fridge to chill and set for a few hours (important).
Sweet potato pancakes topped banana, greek yogurt and chocolate 300 gr Sweet potato 60 gr Oats 30 Pancake mix 100 gr quark 1 egg 2 egg white cinnamon F29.2/C160.1/P43.1
Mini cheesecake. This time didn't use cottage cheese, but fat free Philadelphia cheese. The texture is much better and creamier. I added a mashed banana to the batter, will make it again for sure! Gustavo Guajardo Nice! Hope it turns out well. This one btw is much better. I suspected that replacing cottage cheese with philadelphia cheese would give it a more cheesecake-like texture and I was right! Here's the recipe, which yields two mini cheesecakes: 225grs fat free philadelphia cheese (1tub) 1 cup fat free greek yogurt 1 whole egg 1 tbsp lemon juice 2 tsp vanilla extract artificial sweetener
1 mashed banana banana extract (optional) Mix the cheese with the yogurt just with a spatula or spoon. In a separate bowl mix the egg, the lemon juice, the sweetener, vanilla extract. Then add this to the cheese/yogurt mixture and add in a mashed banana. Mix everything together and place it in a water bath in the oven at 350F for 40minutes. When the 40 minutes are up, turn off oven leave inside for ten more minutes. Take them out, cover with tin foil and cool down on a wire rack. When they've cooled down, put in refrigerator (don't take them out of the pan until you're going to eat them). Enjoy!
Gustavo Guajardo Macros for the two cheesecakes (divide by two if you only have one!) 580 calories, 57prot/ 40 carbs (most of them from the banana)/ negligent amount of fat from the egg. You could increase the protein content by adding protein powder, for this quantity I would add half a scoop, which would be 10 grams of extra protein.
Gustavo Guajardo Sorry I didn't see the recipe requests! So, here it goes: 2 cups fat free cottage 1 cup fat free greek yogurt 1 scoop protein (I used white chocolate) 1 whole egg 1 egg white Vanila extract Artificial Sweetener
Optional: 1 banana 100grams blueberries First mix the cottage cheese with the yogurt in a blender or with a mixer to dissolve the cottage cheese curd. Then add everything else. I did put 1 banana and 100grams blueberries in the batter, but that's optional. Gustavo Guajardo Macros: 850 calories with 113p/ 71carbs/ 4.5 fat (from the egg). I added the fruit because it was my refeed day so I was looking for the extra carbs. Conrad Tiu thanks Gustavo, after blending everything, did you bake it? if so at what temp and how long? Gustavo Guajardo I baked it at 350F for 45minutes in a water bath (put a pan with water and then the cheesecake tin in the pan) this helps with keeping it moist. When the 45minutes are up, turn off the oven and leave it in for 10 more minutes. Then take it out and put it in a wire rack covered with something (tin foil, a saucepan lid, a bigger pan, etc). Let me know if this is clear.
Cornelius Choong Cheng Jun Chocolate protein muffins 2scoops chocolate protein powder
2 packs of instant hot chocolate 125g AP flour 100g oats 250ml of milk 7g baking powder 3g of salt 60ml of oil sweetener as desired ( i used 8 packets of equal-roughly 50g of sugar) yields 15 servings preheat oven at 220deg c soak oats in milk for 15 mins, sift flour and dry ingredients in one bowl, beat egg with oil combine mixture and whisk, bake for 20-25 minutes 120kcals, 6.8g protein, 12.3g carbs, 4.526g fat each
Anthony Barbetto Strawberry cheesecake! 852kcal/14f/70c/109p. Absolutely delicious.
Anthony Barbetto Yes, that's the stats for the whole thing. The crust is 1 seeded and grated yellow squash (200g) with 14g of unsweetened cocoa powder, 14g of coconut flour, 57g of unsweetened fat free Greek yogurt (1/4 cup) and 1 tablespoon stevia powder. It sounds weird but trust me, it's awesome. The cheesecake itself is 2 cups 2% cottage cheese, 1 cup fat free greek yogurt, 2 tablespoons lemon juice, 2 egg whites, 2 tablespoons vanilla extract and 1-2 tablespoons stevia powder. Bake the crust alone at 300 degrees for 15 minutes in a 9"
springform pan, add cheesecake mixture and bake in a water bath for 55 minutes. Turn off the oven and let sit for an hour, pop it in the fridge, add your sliced strawberries (225g). Done.
Denny S Chao .9 lbs of double chocolate oatmeal cookie (chocolate cookie + chocolate sludge) cookie with 110p/107c/18f coming in at a bit over 1k calories Matt Green Recipe now before I kill and rape you. Denny S Chao i was gonna post it chillax lol 60g (2 scoops) chocolate whey 1/8 cup splenda or sweetener of choice 1/8 cup of whole wheat flour 1.5 cups of oats (can grind them up if you dont like oat chunks) 2-3 egg whites 1/8 cup apple sauce or butter if u can intake more fat on yo day 1/4 tsp baking soda 1/2 tsp vanilla extract dash of cinnamon
bake at 350 for 10-12 min or until a toothpick/chopstick come out clean sludge is just the one that mj wafa posted 2 scoops chocolate whey 1 tbsp unsweetend cocoa powd Denny S Chao if u bake with whey, it will usually be pretty dry. u can try substituing flour/oats with sweet potato puree or pumpkin puree to up the moisture
Dmitry V. Low carb day meal: low-carb pizza. Recipe for base: 200-300gr cooked cauliflower 1 egg oregano, basil, garlic mozzarella light For topping: tomato or tomato paste light mozzarella cheddar cheese
Blend cauliflower Add egg, mozzarella, lots of spices. Add oil into skillet and add mixture into it. Bake until golden brown for about 10-15 minutes. Remove from the oven, add tomato paste, spices, vegetebles what of your choice and more cheese. Bake for another 5-7 minutes. F:21 C:35 P:51,7
Dmitry V. Low carb strawberries muffin's 50 gr greek yogurt 100gr quark 20-50gr skim milk 1-2 scoops protein powder 100gr strawberries or any source of berries or pumpkin 2 beaten egg whites 1-2 tbsp flour 50-60 kcals per muffin. I don't write macros, because it depends of food which you will use for cooking
M-j Watfa protein blueberry muffins topped with protein nutella: prtein muffins: 3/4 cup of oats 1/4 cup of oat bran 1/2 scoop of vanilla whey protein 3/4 cup of egg whites Truvia or stevia 1 tbsp. wheat flour 1/4 tsp. baking soda Blueberries mix all ingredients together (except the blueberries) in food processor until batter forms, pour in muffin tin add blueberries equally , bake for 30 minutes at 350F protein nutella: 2 scoops chocolate protein powder(i used isopure mint chocolate) 1 tbs unsweetened cocoa powder 1 tbs truvia or stevia 3-4 tbs water mix thouroughly, or just stick it in mixer on high until nutella texture forms with Martin Berkhan and Andrew Matella.
Bob Kupniewski French Toast: 4+ slices of bread (Can be regular or Low-Carb will alter macros) 1 egg white per 2 slices of bread (can use whole eggs if you want again up to macros) Dash of Milk Cinnamon Splenda Baking Powder Dip Bread into batter , and fry on a skillet in cooking spray Sludge Topping: Greek Yogurt, Cream Cheese, Vanilla Whey Protein/Casein Top between each layer of bread Bob Kupniewski Esimated Macros : Protein – 60g Fat – 8g Carbs – 90g
Using Low Carb Bread
Bob Kupniewski Pumpkin Pie: 8oz Cream Cheese (Beat up first) 2 Eggs 3 Egg Whites 1 TBSP Flour or Pancake Mix 1 scoop vanilla whey (Optional) Cinnamon Splenda Baking Powder 300-400g Pumpkin Bake at 300 degrees for 45-50 minutes. Let cool in fridge overnight and enjoy! Estimated Macros (did a quick check in fitday): ~15g of fat ~ 55g of carbs ~ 80g of Protein
Bob Kupniewski Pumpkin Muffins: 100g Pumpkin 100g Flour 40g Oatbran/Oatmeal (crushed into dry ingrediants) 1 Egg 2 Whites 15g Vanilla Whey Cinnamon Splenda Baking Powder 30g Sugar Free Applesauce Combine and bake at 350 degreese F for 20-25 minutes.
Bob Kupniewski Pancakes: 150g Pancake Mix 1 Egg 2 Whites Cinnamon Splenda 1 serving SF/FF Pudding Mix 50g Sugar Free Applesauce Baking Powder 1/2 Cup Milk Cheesecake Spread: 100g Greek Yogurt 30g Cream Cheese 15-20g Whey 10-15g Peanut Butter/Almond Butter Cook pancakes on skillet and smear spread between each cake Protein – 70g Carbs – 150g Fat - 10g Including the sludge above... Estimated Macros
Pumpkin Banana Bread 120g Flour 100g Pumpkin 1 Egg 2 Whites Cinnamon Splenda Baking Powder 10g Vanilla Whey 1/2 Cup Milk 60-75g Banana Bake 350 degreese F for 30-35 minutes.
Bob Kupniewski Protein Cake: 50g Pancake Mix 40g Whey Cinnamon Splenda Baking Powder 1 Egg White 8g Sugar Free/Fat Free Pudding (if you dont have no worries) Mix all into a bowl Use cooking spray in a tupperware container (around 4 cups)
Microwave on medium power for around 2 minutes until outside starts to harden and middle is a touch gooey. Flip onto plate and top with sludge, Greek Yogurt + FF Cream Cheese Spread, and top with Walden Farms Syrup
All recipes featured were posted by users on the official Leangains Facebook page.
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