Share your clean foods
I thought I’d start a blog where we could all post our favorite clean foods.
I am trying to get my butt back into gear and having some new ideas on meals and meal combinations is definitely something that will help. I am just a little bored at times with food and am trying to be more creative while still eating clean and staying on track.
I guess I will start by posting one of my favorite post work our treats.
Big Oatmeal Cookie
1/3 c. oats
1 sc. vanilla protein powder
1 egg white
1/4 c. unsweetened apple sauce
1/4 t. baking powder
1/4 t. cinnamon
5 packets of splenda
Mix in a big bowl with a fork and spoon onto a cookie sheet as one large cookie. Bake at 350 for 15-20 minutes until the edges start to brown. It makes one dinner plate sized cookie. I spray a few sprays of butter spray on top and eat it warm out of the oven. YUM!
Per fitday:
Total: 248
Fat: 3
Carbs: 26
Protein: 29
I also like to mix one scoop of protein with 1 cup of egg whites and make it in a pan with non stick spray. Like a pancake. I do this on low carb days.
share some of your meal ideas….:)
February 22, 2008 at 11:19 am
This is the kind of blog that is TOTALLY needed!! O.k. here is one of my favorite NONE tuna recipes!! lol
Cocktail Shrimp stirfried in olive oil cooking spray and garlic! I put some broccoli in as well…and when its close to done i spray a soysauce on it!! You can add it to brown rice!! And its really yum!!
February 22, 2008 at 11:21 am
I used to make this one a lot. Now I am tired of it. LOL
Tuna Casserole
6-4oz cans of tuna
20 oz california mix (i use broccoli only sometimes)
4 egg whites or 1/2 cup of egg beaters
1/2 cup of chopped onions
1/2 cup of sliced celery
1oz of oatmekal
mrs. dash
1/2 teaspoon pepper
1 tablespoon lemon juice
Boil veggis until soft and mash. Darin tuna and mix ingredients together and press into casserole dish sprayed with nonstick cooking spray. Bake in oven at 350 approximately 45 min. Casserole will be firm to touch.
The recipe is for 8 servings
Calories 150 protein 27 carbs 8 fat 0.3
February 22, 2008 at 11:23 am
I have a protein pancake that is similar, just with oats and egg whites:
7 egg whites
1 cup quick toasted oats
3 packets of splenda
1 tbspoon of cinnamon
Combine all ingredients–spray pan with pam. Cook like a pancake and voila! Deliciousness! Optional–and extra splenda on finished product
Great Blog!!
February 22, 2008 at 11:24 am
This is great!!
sweet potato oven baked fries!
nothing is more simple and tastes so great!
Just chop up your potato and throw the fries on and oven pan and bake! If your like me you like them a bit raw so you can even skip the cooking spray because as long as your flipping them often they wont stick!
Its a great snack and great with a meal
February 22, 2008 at 11:39 am
Glad to see people posting, please keep them coming. I will share some of my favorite ones too, that I make or found.
I love this one, but am not making it with out the olive oil. I just spray the pan that I used to bake them with olive oil spray
Sugar & Spice Sweet Potato Fries
Ingredients
2 lbs sweet potatoes, about 4 large
2 tbsp vegetable or olive oil
2 tsp fresh orange juice
1 tsp sea salt
1/2 tsp freshly ground black pepper
1 tbsp packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp chili powder
1/4 tsp paprika
Method
1. Preheat oven to 425.
2. In a large bowl, whisk the vegetable oil with the orange juice, salt and pepper.
3. Peel and cut the sweet potatoes into 1/2 inch thick strips. Toss the sweet potatoes with the vegetable oil mixture until well coated.
4. Place potatoes in a single layer on a large baking sheet. Bake until tender, about 20 minutes, tossing halfway during the cooking time.
5. Combine brown sugar with cinnamon, if using, chili powder and paprika.
6. Sprinkle evenly over sweet potatoes. Bake until glazed, about 5-10 minutes
February 22, 2008 at 12:52 pm
I really need some low carb ideas that are quick..:)
February 22, 2008 at 1:45 pm
I will definitely be trying that cookie–uit sounds GOOD! Thanks. Sor far, I have only done a simple protein pancake with:
3 egg whites
1/2 c oats
1/4 cottage cheese
1 scoop vanilla whey
cinnamon (for color and taste)
I’ve added fruit for change it up. And a teaspoon of pumpkin for extra carbs if I need it and flavor. I top it off with a little sugar-free syrup.
February 22, 2008 at 1:47 pm
I make sweet potato fries almost every night. Even my husband eats them and he’s not the dieting type. I am always trying to watch my sodium, so to season the fries I use Garlic powder, onion powder, cayenne pepper, and paprika. they’re so good and good for you. I have also gotten used to no salt ketchup. YUM!
February 22, 2008 at 1:53 pm
Another meal I make at least once a week is kind of a turkey soup dish. My husband eats this as well, and like I said, He’s not the diet type. I take 1lb. ground turkey browned then add a can of low sodium chicken gumbo soup. I add a can of water even if it’s not on the soup directions. Then I add a few tbs. of mustard, and simmer for a few minutes. It’s so fast, good, low carb, high protein. I used to use this as a topping for a baked potato. My husband puts a little hot sauce on it, but he puts it on everything!
February 22, 2008 at 1:58 pm
OK one more thing! I have tried a few recipes I found on this site. I was getting sick of eating the same stuff as well. The stuff I tried was great. The Shannon Clark protein peanut Butter balls - YUMMY! Really good to have in the fridge if you craving something sweet, and Ginger Redeker’s meatloaf - Also really good. I have made it twice. If I can get my husband to eat it then I know it’s good.
February 22, 2008 at 2:05 pm
Well I really have to rack my brain for this one LOL I am pretty much HARDCORE - I eat tuna out of the can - take a heaping tablespoon of glutamine DRY and wash it down with H20
and I put one can of tuna in my shakes and drink it LOL
Im serious
OH and I also put tuna in a blender - and drank thank too LOL
That is how I put on most of my muscle- it worked for me ; )
February 22, 2008 at 2:27 pm
Im printing all of these!!!
February 22, 2008 at 2:32 pm
Great blog for sure. I am not a recipe kind of person but will use some of these for sure since I am a throw it together and hope it taste good kind of person. Vinny
February 22, 2008 at 4:26 pm
Im boring……..The kids like it when I use grilled/stir fried chicken and broccoli with adobe seasoning and put it over whole wheat pasta instead of our old ways of white pasta and sauce. Its easy and clean and tastes very good. I do want to try the protein pancakes as well
February 22, 2008 at 7:16 pm
Thanks for posting…lets keep it coming.
I love tilapia.
I try to find ways to make it a little different, I have just made it with a little non stick olive oil, fresh garlic smached in the pan and cook it with onions and pepper then I put in the fish and let it cook, I swear is done like in 5 minutes.
I also tired it with different spices that I got from another fish recipe.
Tilapia
a little pinch of turmeric, ground fennel, salt, pepper and 1 tsp of honey. Just spay pan with olive oil spray, and season the fish with the spices above. the last thing you want to add when is almost done is the honey. and you just want to drizzle the filet and flip it then do the other side.
This is good, I got it from the John Berardi Gourmet nutrition.
February 23, 2008 at 8:45 am
I found this one on my quest to find more recipes that are clean. This would be great post work out.
Chicken Pasta Salad With Blueberries
9-oz. package frozen french-cut green beans, thawed
3 cups chopped cooked chicken breast (about 1 lb.)
3 cups cooked penne
3?4 cup thinly sliced celery
1?4 cup thinly sliced green onions
3?4 cup fat-free mayonnaise
3 Tbsp. fat-free vinaigrette dressing
1 cup fresh blueberries
Lettuce leaves
Salt and pepper to taste
Directions
Place thawed green beans between paper towels and squeeze out any moisture. In a large bowl, combine green beans with next four ingredients and salt and pepper if desired. Set aside. Combine mayonnaise and dressing, pour over chicken mixture and stir gently. Add blueberries and fold in very gently. Cover and chill at least two hours. Serve over a bed of lettuce. Makes three large servings
February 23, 2008 at 8:57 am
My favorite dish: I chop up onions, zuchinni and cook it in some olive oil until it is soft like I like it. Then I toss in a bunch of egg whites, a little sea salt, pepper, and maybe garlic. I scramble it up for veggie scrambled eggs. Then when it is done I sprinkle about 1/4 a tsp of parmasan cheese on it for a tinge of flavo and stirr. So yummy. I also add a slice of ezekiel 4:9 rasin bread with Pbutter or olive oil spread.
February 24, 2008 at 10:52 am
This food is really simple but tastes amazing…
1 cup Nonfat Greek Yogurt (Trader Joe´s is the best if you can get it)
1-2 scoops of vanilla protein powder (I use soy)
1 splash of vanilla extract
1 packet of stevia
Stir together and enjoy! It becomes a cookie dough like consistency the more powder you put in!
March 2, 2008 at 6:12 am
anyone else wants to share there clean meal combinations or favorite meals?
March 2, 2008 at 11:23 am
I just did some tuna patties:
I took a can of tuna (in water), threw in some garlic powder, chunky onions, and two egg whites. If I had some bell peppers or green peppers I would have thrown that in, too. I mixed it with my fingers, made patties, and cooked them in olive oil. Then I put the patties over a bed of raw spinach with a capful of rice vinegar.
It was fast, good, and looked very foo-foo. LOL!
March 12, 2008 at 6:24 am
Thanks for posting.
Here is a recipe I tried and it may sound a little weird but its pretty damn good. :)
Tuna recipe
1 Can tuna
1 handful of raisins
1 apple finely chopped
1/8 C balsamic Vinegar
Mustard
Either brown sugar or 2 packets sweetener
Mix Balsamic, mustard and sweetener in bowl Add tuna, apple and raisins
March 20, 2008 at 5:55 am
1 cup of cottage cheese
1/2 scoops of protein (i used vanilla flavor or granham craker)
1 cup of water
1 cup of ice
If i use vanilla i may add some almond extract.
Blend it all up and is such a good, thick shake, you can add a little more water if you want, less protein or more protein if you need to meet higher protein.
I have even added a spoon of almond butter or pb. have it right before bed. Yummy..
March 20, 2008 at 9:23 am
Fajita salad
Ingredients:
Ingredients: *
1 tablespoon olive oil
* 1 teaspoon ground cumin
* 1 teaspoon paprika
* 1 teaspoon chili powder
* 1/2 teaspoon salt
* 1/4 teaspoon black pepper
* 1 pound skinned, boned chicken breast — cut into thin strips
* Cooking spray
* 6 cups shredded romaine lettuce
* 1 1/3 cup thinly sliced green bell pepper rings
* 1 cup sliced red onion — separated into rings
* 1/2 cup shredded reduced-fat Monterey Jack cheese
* 2 tablespoons sliced ripe olives
* 1 (15-ounce) can pinto beans — rinsed and drained
* 1 medium tomato — cut into 8 wedges *
***Creamy Cilantro-Lime Sauce: ***
* 1/2 cup fat-free sour cream
* 1/2 cup light mayonnaise
* 1/3 cup skim milk
* 3 tablespoons lime juice
* 2 tablespoons chopped fresh cilantro
* 1 tablespoon balsamic vinegar
* 2 large garlic cloves — minced
Preparation:
Directions: Combine first 6 ingredients in a medium bowl. Add chicken; toss to coat. Place a large nonstick skillet coated with cooking spray over medium heat until hot. Add chicken mixture; sauté 8 minutes or until chicken is done. Set aside. Divide lettuce and next 6 ingredients (lettuce through tomato) among bowls; top with chicken mixture. Serve with Creamy Cilantro-Lime Sauce. To Make Creamy Cilantro-Lime Sauce: Combine all ingredients, and stir well with a whisk. Cover sauce, and chill
March 21, 2008 at 9:58 am
These are some of my higher carb favorites. I got the on the recipe section of mwa
Sugar & Spice Sweet Potato Fries
Ingredients
2 lbs sweet potatoes, about 4 large
2 tbsp vegetable or olive oil
2 tsp fresh orange juice
1 tsp sea salt
1/2 tsp freshly ground black pepper
1 tbsp packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp chili powder
1/4 tsp paprika
Method
1. Preheat oven to 425.
2. In a large bowl, whisk the vegetable oil with the orange juice, salt and pepper.
3. Peel and cut the sweet potatoes into 1/2 inch thick strips. Toss the sweet potatoes with the vegetable oil mixture until well coated.
4. Place potatoes in a single layer on a large baking sheet. Bake until tender, about 20 minutes, tossing halfway during the cooking time.
5. Combine brown sugar with cinnamon, if using, chili powder and paprika.
6. Sprinkle evenly over sweet potatoes. Bake until glazed, about 5-10 minutes.
**Serve with BBQ chicken, steak or pork
May 9, 2008 at 1:36 pm
Anyone else want to add
June 2, 2008 at 11:06 am
Asian Grilled Chicken Breasts
1/4 cup olive oil
1 tablespoon soy sauce
2 cloves garlic, crushed
1 tablespoon minced ginger
1 tablespoon Dijon mustard
salt,to taste
freshly ground black pepper
6 skinless, boneless chicken breasts
1. Mix the oil, soy sauce, garlic, ginger, mustard, salt and pepper, and brush on the chicken breasts. Refrigerate for at least 30 minutes or overnight.
2. Preheat the grill.
3. Grill the breasts for 5 to 6 minutes on each side, depending on the thickness. Let the chicken rest on a plate for 1 or 2 minutes before serving.
Serving Size: 1 breast
Number of Servings: 6
Per Serving
Calories 166 Carbohydrate 0 g
Fat 6 g Fiber 0 g
Protein 26 g Saturated Fat 1 g
Sodium 243 mg
June 10, 2008 at 1:43 pm
Grilled Fish Tacos with Mango and Avocado Salsa
This recipe serves: 4- 6
For the mango-avocado salsa:
1 ripe avocado
1/4 cup fresh lime juice
1 cup diced mango
1/4 cup diced red pepper
1/4 cup chopped scallions
For the fish:
2 teaspoons canola oil
2 fish fillets, such as sea bass, red snapper or salmon, 8 ounces each
salt to taste
freshly ground black pepper
For the tacos:
8 corn tortillas
1 cup shredded lettuce
2 plum tomatoes, diced
lime wedges, for garnish
For the mango-avocado salsa:
1. Remove and discard the pit and skin from the avocado and rub the flesh of the avocado with some of the lime juice to prevent it from discoloring.
2. Chop the avocado and toss it with the remaining lime juice, mango, red pepper and scallions. (This can be made in advance and stored in the refrigerator for up to 1 day.)
For the fish:
3. Preheat the grill.
4. Brush the fillets with oil and season generously with salt and pepper.
5. Grill the fillets on both sides until just cooked through, about 5 minutes per side. (Thin fillets take less time, thicker fillets take more.) Cool slightly and cut into 1-inch pieces.
6. Meanwhile, separate the tortillas into 2 stacks, wrap them in foil and warm them on the grill while the salmon is cooking.
To serve the tacos: 7. Fill the tortillas with fish, lettuce, tomatoes and mango-avocado salsa. Serve 2 tacos per person with lime wedges on the side.
Serving Size: 2 tacos with salsa
Number of Servings: 4
Per Serving
Calories 339 Carbohydrate 36 g
Fat 12 g Fiber 8 g
Protein 25 g Saturated Fat 1 g
Sodium 110 mg