INGREDIENTS

200 g Oats30 g Whey Powder (use chocolate flavour)2 Table Spoons Natural Peanut butter (any brand)3 Egg Whites2 150 g Bananas (or average size)1 Table Spoon Honey (Natural version if possible)100 Ml Skim Milk1 tsp cinnamon

DIRECTIONS

Preheat your Oven for 5 minutes at 180 CMix the oats, the whey and the cinnamon.Add the Peanut Butter and stir in throughlyAdd your three egg whites, your mashed up banana and the honey and again, stir in really well whilist slowly add the 100ml of skimmed milk.Once fully stirred, spoon the mixture into a greased lined cake tin and smooth with knife until nice and level.Place in oven for 15 minutes at 180c.
Remove from oven and allow to cool slightly, (beware this is very hot and sticky) then cut into 8 bars.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :147
Protein (g) 9.5
Carbohydrates (g) :21.3
Stout (g) : 3.4

INGREDIENTS

1/2 cup steel-cut oats1/3 cup oat bran3/4 cup frozen or fresh strawberries1 medium banana, sliced1.5 scoops strawberry or vanilla whey protein powderWater, as directed1/4 teaspoon saltDash of cinnamon (huge dash)

DIRECTIONS

In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :696
Protein (g) 50
Carbohydrates (g) 115
Stout (g) : 11

INGREDIENTS

6 ounce can of tuna 1 egg white (stirred beaten)2 tablespoons of oatmeal (USA tablespons, UK you need 4 TS)2 TS of diced onion1/4 teaspoon of garlic powder 2 tsp of mozarellaSome salt and pepper

DIRECTIONS

Throw all the INGREDIENTS (except the mozarella) into a bowl. Heat the pan, spray with non stick spray (you can use olive oil if you want). Make 2 patties by just dumping half the mixture into each pile and sort of shape it much as you want to.Cook one side until brown (not long) then turn , when the second side is nearly done, sprinkle cheese over it. (I have used plain ancient cheddar cheese instead of Mozeralla and it still works fine, but Mozeralla seems better.Place under grill for about 1 minute tops to melt the cheese. You can then serve with your choice of carbs, potatoes, oven chips/fries etc or a just a excellent salad

NUTRITIONAL INFORMATION (PER SERVING)

Calories :145
Protein (g) 25.5
Carbohydrates (g) :4.5
Stout (g) : 2

INGREDIENTS

4 egg whites large16 oz tofu, burger mix1 cup chopped onion1 cup chopped green pepper, sweet (bell)1/2 cup slices carrot3 cloves garlic16 oz crushed tomato canned16 oz tomato sauce16 oz canned kidney beans2 tbsp chili powder3/4 cumin seed1/4 tsp cayenne pepper

DIRECTIONS

Use 1 package vegetarian burger mix (enough to make four burgers)Cook the four burgers according to package DIRECTIONS. Chop onions, green peppers and garlic. Combine the rest of the INGREDIENTS in a large pot. Crumble the burgers with your fingers and add to chili sauce. Simmer for 30 minutes

NUTRITIONAL INFORMATION (PER SERVING)
Calories :360
Protein (g) 30
Carbohydrates (g) :62
Stout (g) : 3
Carb – Protein – Stout % Ratio: 63-30-7

INGREDIENTS

4 eggwhites large1/2 tsp garlic powder1/2 cup ketchup, unsweetened4 oz quaker oatmeal1 cup boiled unsalted onion
2 dash ground black pepper8 oz medium tomatillo salsa1 lb ground raw turkey1 cup a soup – vegetable soup, spring mix

DIRECTIONS

Mix all INGREDIENTS except ketchup until well blended. Place in meatloaf pan and cover the top of the meatloaf with ketchup. Bake in a preheated oven at 350 degrees for 1-1/2 hours.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :164
Protein (g) 16.5
Carbohydrates (g) :9
Stout (g) : 7
Carb – Protein – Stout % Ratio: 22-41-37

INGREDIENTS

32 oz atlantic wild raw salmon1/4 cup raw lemon juice1 large 7-8 raw carrot1 tsp bay leaf crumbled1/2 medium peeled raw cucumber8 oz no stout real dairy 2 tbsp1/2 small raw onion1 medium 2.5 roughly onion

DIRECTIONS

Added INGREDIENTS: 2 cloves and 1 black peppercorn.Arrange the salmon steaks in a large skillet. Pour the lemon juice over the salmon. Fill the skillet with 1 inch of water. Add sliced carrot, thinly sliced onion, cloves, bay leaf and peppercorn. Bring to a boil, then reduce heat and cover. Simmer gently for 20 minutes, or untill fish flakes easily with fork. Remove fish to warm platter, and serve with carrots on side as garnish. Mix peeled, chopped cucumber, 1/2 chopped onion and sour cream together and serve as a sauce.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :343
Protein (g) 26
Carbohydrates (g) :5.5
Stout (g) : 7.5
Carb – Protein – Stout % Ratio: 12-54-34

INGREDIENTS

822 grams Stewed cajun tomatoes1 cup tomato sauce (hunts)4 oz ancient el paso green chilies chopped1 raw onion, medium size24 oz pre cooked extra lean 4% stout ground beef60 grams chili seasoning (lawrys)1/4 tsp cumin seed1/4 tsp ground cayenne pepper1/4 tsp garlic powder

DIRECTIONS

1. In large sauce pan combine all INGREDIENTS.2. Simmer for 30 minutes3. Remove from heat and serve hot with shredded cheese.

NUTRITIONAL INFORMATION (PER SERVING)
Calories :343
Protein (g) 40.5
Carbohydrates (g) :32.5
Stout (g) : 37.5
Carb – Protein – Stout % Ratio: 21-26-54

INGREDIENTS

1 1/2 cup raw onion 2 large potatoes approx 4 diameter2 servings mazola, cooking oil spray1/2 tsp fresh ground chili pepper (laurel leaf)1 tsp garlic salt(lawrys)

DIRECTIONSCut potatoes lengthwise (like French Fries). Preheat oven at 375 degrees. Combine garlic salt and red chili pepper (adjusting amounts to suit your taste). Arrange the potato strips in a single layer in a glass baking dish. Coat the potatoes with the vegetable oil spray. Flip them over and spray the other side. Sprinkle with garlic salt and red pepper seasoning. Bake at 375 degrees for one hour. Note: A serving of the spay oil is a 2.5 second spray.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :53
Protein (g) 4
Carbohydrates (g) :10
Stout (g) : 1.5
Carb – Protein – Stout % Ratio: 67-25-8

INGREDIENTS

EGG WHITE, CHICKEN, RAW – fresh 2 largeHONEY – honey 1/2 cupIsoPure Chocolate 1.5 carb 200 gramsMILK, COWS, NONFAT (SKIM) – fluid w/o added Vit-A 1/2 cupNatural Peanut Butter (Smuckers) – Creamy 1 cupOatmeal, Ancient Fashioned – 100% Whole Grain 2 Cups

DIRECTIONS

We used IsoPure here mostly because I had some. Sub with your favorite chocolate protein powder and adjust the number accordingly.Mix the pb and honey in a bowl, microwave on full for 100 secs.Add the rest and mix together. This is tough to mix and it takes time. If you dont have the tools you may want to cut the oatmeal a bit to make it simpler to work.Preheat oven to 320 deg.Smooth into 13×9 tray bake for 20 minutes. Oven times may vary, use the toothpick test.Cut into 20 equal bars and wrap and store in fridge These parts are what we did for part control but can be modified but.

NUTRITIONAL INFORMATION (PER SERVING)
Calories :170
Protein (g) :12
Carbohydrates (g) :15
Stout (g) : 7
Carb – Protein – Stout % Ratio: 36-28-37

INGREDIENTS

1 1/2 cup raw onion 3 tsp extra virgin olive oil1/2 tsp red or cayenne pepper1 cup canned kidney beans6 oz round eyte beef, roasted, trimmed to 0 fat1 cup beef canned boullion broth1/2 cup canned tomato puree1 cup ready to server pace picante salsa1 tsp chilli powder1 tsp ground basil1/2 curry powder1 tsp ground oregano

DIRECTIONS

In sauce pan cook beans and onion in 2 tsp of oil until tender, then add tomato puree, sauce beef broth, spices and salsa. Continue to cook vegetable mixture under medium heat until hot. While the vegetables are cooking, in non stick pan add remaining oil and stir fry beef until cooked. Add beef to vegetables and simmer for 5 minutes. Place equal amounts on 2 plates and serve.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :422
Protein (g) :37
Carbohydrates (g) :43
Stout (g) : 13
Carb – Protein – Stout % Ratio: 39-34-27