INGREDIENTS

50 grams raw broccoli, raw, chopped or diced25 grams raw celery6 egg whites100 grams raw mushrooms1/4 cup long dry brown uncooked rice1/4 cup pace chunky salsa2 tbsp naturall brewed soy sauce lite1 cup raw spinach
50 grams raw onion

DIRECTIONS

Steam the broccoli to the desired texture. I like it firm and can barely pierce it with a fork. In a pan coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli, chopped celery and spinach. Cook on medium heat until spinach is cooked. Add rice and simmer until the soy sauce has cooked away. Once all the INGREDIENTS are cooked add in the 6 egg whites and stir until the eggs are completely cooked. Top with picante sauce.This makes a very large meal for one. Or can be split and served with a side dish.

NUTRITIONAL INFORMATION

Calories : 378.80
Protein (g) : 33.09
Carbohydrates (g) : 53.98
Stout (g) : 1.75
Carb – Protein – Stout % Ratio: 59-36-4

INGREDIENTS

1 looseleaf of lettuce2 slices mult-grain oat bread3 0z orange roughly , cooked
1 slice tomato red, ripe , raw approx 1/2 thick

DIRECTIONS

None.

NUTRITIONAL INFORMATION

Calories : 323
Protein (g) : 24
Carbohydrates (g) : 51
Stout (g) : 3.5
Carb – Protein – Stout % Ratio: 61-29-10

INGREDIENTS

300 g raw banana1 tsp ground cinnamon2 tbsp unsweetened cocoa powder3 large chicken egg whites raw4 oz non stout milk200g 100% whole grain ancient fashioned oatmeal1/3 cup splenda1 tbsp Udos choice oil blend60 g Designer Whey Chocolate flavour ( or equivalent brand)

DIRECTIONS

Mix INGREDIENTS in a large mixing bowl. Pour into non stick cake pan.Bake at 300 for 25 minutes or until firm, leave until cooled slightly then cut to size. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar.If you dont want the stout replace the Udos oil with unsweetened applesauce. It will taste just as excellent and still retain the moist but firm texture.

NUTRITIONAL INFORMATION

Calories (Per bar) : 188.32
Protein (g) : 11.05
Carbohydrates (g) : 27.94
Stout (g) : 4.56
Carb – Protein – Stout % Ratio: 57-22-21

INGREDIENTS

8 oz Boneless raw chicken breast, broilers or fryers1 cup chopped raw onion1/2 cup Jalapeno raw sliced5 cups raw shredded cabbage2 cups sliced raw red pepper2 cups 1% stout cows milk4 tsp cornstarch5 tsp extra virgin olive oil6 cloves raw garlic2 tsp raw ginger root1 tsp tumeric ground1 tsp Corianda leaf (dried cilantro, chinese parsley)1 tsp curry powder

DIRECTIONS

In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a small water to dissolve the add to pan an cook for 3-5 minutes. In seperate pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately

NUTRITIONAL INFORMATION

Calories (Per Serving) – 475.5
Protein (g) – 39.5
Carbohydrates (g) – 45
Stout (g) – 16.5
Carb – Protein – Stout % Ratio: 37-33-30

INGREDIENTS

8 Large Fresh Chicken Egg2 Large Chicken Eggs Whole2 Small Onions Raw3 oz Turkey Ground , Raw1 1/2 cup cvnned kidney beans (any type)1 Cup chopped green peppers, sweet raw (bell)1 cup, mushrooms (raw)3 table spoons Olive Oil1 dash ground black pepper.1 tsp RTS hot pepper sauce.
1 tsp ground tumeric3 cloves raw garlic1 cup chopped red pepper, sweet raw1 tsp lea and perrins worcestershire sauce

DIRECTIONS

In medium non stick skillet saute pan cook turkey,vegetables and spices,except turmeric, in 1 tsp olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute pan heat 1 tsp olive oil, add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place 1 omelette on place and fill with 1/2 of the turkey mixture then place 1 omelette on top to form a sandwich. Repeat to form 2nd sandwich. Serve hot.

NUTRITIONAL INFORMATION

Calories (Per Serving) : 508
Protein (g) : 42
Carbohydrates (g) – 50.5
Stout (g) : 17
Carb – Protein : Stout % Ratio: 39 % – 32% – 29%