1. Beef Stroganoff
Nice and healthy, this is a great post workout meal. Full of protein and carbs, it’s also low on fat. It could also be taken to work and reheated. If you want to make it even lighter on the fats you could trim any exes from the beef. A little lett spaghetti or linguine would also make a lighter meal with less calories.
- 1 cup of spaghetti or linguine
- 16 oz beef, thawed. Lean if you want to.
- 2 tsp olive oil
- 1/2 cup onion
- 1 cup mushrooms
- 1/4 tsp black pepper
- 8 tbsp of fat free sour cream
- 6 oz water
- 1 tsp chopped parsley
- 1/4 tsp nutmeg
- 1/2 tsp minced garlic
- 2 tsp mayonnaise
Cook and drain the spaghetti and set it to one side. Also cook the beef while the spaghetti is boiling. Cut the beef into long, thin strips. Heat the olive oil in a large saute pan, then saute the onion, mushrooms, black pepper, parsley, nutmeg, and garlic. Add the beef and mayonnaise, then add the water to dilute. Stir the mixture to mix in the mayonnaise. Reduce the heat and simmer for 30 to 40 minutes until beef is tender. Add the sour cream and stir well. Pour over the spaghetti and serve.
2. Beef Chop Suey
Easy and quick to make, this is a classic Chinese American meal. You can trim the beef to make it a little leaner on the fat. Overall it’s a lean dish with a good amount of protein and carbs, and low on the fat.
- 6 egg whites
- 7 oz beef
- 3 cups raw cabbage
- 2.5 sticks of raw celery
- 2 cusp raw mushroom, sliced or pieces
- 1.5 cups soybean
- 2 cusp water chestnut , canned
- 1.5 cups chopped raw onion
- 2 tsp olive oil
- 2 tbsp apple cider vinegar
- 1 tbsp soy sauce
- 1/2 cup broth bouillon canned
In a non stick pan place 1 tsp olive oil and the beef. Cook until the beef is nicely done. In another pan add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until the entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend the flavors. Serve hot!
3. Cheesy Scrambled Eggs
Cheese, and eggs. Two of the best none meat based foods that you can buy. So throw both of them into the mix and something good is going to happen! High in protein and low in carbs, it’s a little high in fat, but a great post training meal. If you want a few more carbs in it, have it on toast.
- 4 tbsp cottage cheese
- 150 grams cucumber w/peel raw
- 4 egg whites
- 2 whole eggs
- 1/8 cup of 2% natural reduced fat mozzarella cheese
- 30 grams raw mushroom
- 15 grams black olives
- 10 grams onion
- 1/2 tsp pepper
- 1 cup raw spinach
Blend or beat the 4 egg whites with the 2 whole eggs. Then add the cottage cheese, salt and red papper. I use Pam in a non stick pan. Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Scramble the eggs. Just before you remove the eggs, melt in the mozzarella cheese. Eat the eggs on a bed of spinach and sliced cucumbers.
4. Fish Sandwich
Very quick and easy to make, very healthy, and full of omega-3 essential oils. Ideal to whip up quickly on an evening, or at work.
- 2 Peppered mackerel
- 1 loose leaf of lettuce
- 2 slices mult-grain oat bread
- 1 slice tomato red, ripe, raw
Cook the mackerel, place all of the ingredients between the 2 slices of bread. Serve.
5. Bacon & Pancakes
I can’t think of any foods that couldn’t be improved by adding a few rashers of bacon. Pancakes being one of them!This is a pretty healthy meal that has a decent amount of good protein in it, it is also quite low in carbs and doesn’t have too much fat in it.
- 8 slices of bacon
- 1 whole egg
- 4 egg whites
- A ½ cup of oatmeal
- Sugar-free syrup
Cook the bacon according to the directions. Add the eggs to the blender and then add the oatmeal. Blend it until it reaches a fine consistency. Cook this mixture as you would cook an ordinary pancake. Serve with the sugar-free syrup, or your topping of choice and enjoy!
6. Pork medallions
Pork tenderloin has just got to be the best cut of pork that money can buy, yet it’s reasonably cheap, and not many people use it. Another tasty meal that is low in fat and high in protein. A little light on carbs, this would be a good meal to have close to bedtime, or if you’re not training later on in the day.
- 1 lb pork tenderloin, trimmed and cut into medallion-size pieces
- 1 T organic unbleached all-purpose flour
- 2 T brown-sugar
- 1/2 teaspoon ground cumin
- 1/8 teaspoon ground red pepper
- Salt to taste
- 1/4 cup raisins
- 1/4 cup freshly squeezed orange juice
- 1 teaspoon grated orange rind
- 2 T balsamic vinegar
- 2 T capers
- 1 T olive oil
- 2 T freshly chopped parsley
In a bowl, combine the flour, one tablespoon of brown sugar, the cumin, and pepper. Combine the remaining tablespoon of brown sugar, raisins, orange juice, orange rind, vinegar and capers in a bowl. Stir until the sugar is completely dissolved. In a large nonstick skillet, heat the oil over a medium-high heat. Cook the pork for 2 minutes, the turn the pork over and continue cooking for another minute. Add the vinegar mixture and cook until the sauce begins to thicken and the pork is thoroughly cooked, approximately 2-3 minutes. Spoon sauce over pork and sprinkle with fresh parsley then serve.
There are two main breeds of trout, Brown, and Rainbow. I prefer Rainbow Trout, which is also the most common, and available all over the world. As a food, it is great, as it is high in protein, low in carbs, and has oily fats which are a valuable source of omega-3 fatty acids which can help to prevent heart disease.
- 2 Trout
- Lemon juice
- 1/2 a lemon
- 1 glass of red wine
- 1 cup of mushrooms
- 2 cloves of garlic
- 1/4 onion
- Basil and parsley to taste
Head, tail and gut the fish. Mix all of the rest of the ingredients together in a bowl and marinade the fish overnight. When you are ready to cook them, wrap each fish in its own foil with cooking spray. Cook on the grill and set to high for 12-14 minutes. No turning needed, then serve.
8. Egg Salad Sandwich
Halfway between a snack and a meal, a sandwich is an ideal stop gap until you can grab a full meal. High in carbs and protein, it’s quite light, and would be ideal to eat an hour or so before training.
- 4 boiled egg whites (2 with yokes)
- 2 tbsp low fat mayonnaise
- 1 tbsp mustard
- Ground black pepper to taste
- 2 slices whole wheat bread
- Lettuce or spinach leaves
- 1/2 can tuna
Chop the egg whites and add to a medium sized bowl. Add the mayo, mustard, black pepper, and tuna. Mix it well and spread it over the bread. Top it with lettuce or spinach leaves and the second slice of bread. Egg salad sandwich, done
9. Steak and potatoes
Steak and potatoes, what more could you ask for? This is an awesome meal, healthy and great tasting. It is high in protein and carbs, with little fat. Excellent for an evening meal, I could eat this every day of the week given a chance!
- 2 whole potatoes
- 1 cup of corn
- 4oz of lean sirloin steak
- Dash of salt and pepper
- 1 tsp of margarine
- ½ tsp extra virgin olive oil
- 1 cup of mushrooms
Pre-heat the oven to 350 degrees Fahrenheit. Place the potatoes on two separate pieces of foil. Cut them lengthwise but do not cut all the way through. Add half a tsp of butter to each of the potatoes and add salt and pepper. Wrap the potatoes in the foil and set the timer for 40 minutes. Place the potatoes in the oven and cook them until the timer is complete or the potatoes are soft all through. Wash and clean the steak and the mushrooms. Heat the oil in a frying pan and place the steak in the pan and fry for 5-10 minutes each side. Meanwhile, heat a skillet and saute the mushrooms. Once the mushrooms are soft, set them aside. Once the potatoes are done, take them out and set them aside for 3-5 minutes. Take the steak out of the frying pan and top it with the mushrooms. Serve them with the potatoes.
10. Glazed pork chops
Pork chops are a fantastic food, and that’s a fact. I can’t think of many meals that wouldn’t be made better with a couple of pork chops added into the mix. This meal then has to be one of the best you can get, as it is made mostly of pork chops. High in protein, low in fat and carbs, it’s ideal for a post workout meal.
- 4 oz lean cut pork chops
- ½ cup white rice
- ½ tsp Mrs dash
- 1 tsp mustard
- 2 tbsp brown sugar
- ½ tsp cinnamon
- ½ tsp basil
- 8 baby carrots
Pre heat the oven to broil. Place chops in a baking dish and broil until the meat is white in color. Cook rice according to the directions. The rinse the carrots under some cold water to clean them. Mix the carrots, spice, and 1/4 water in a medium pot. Set to one side. Remove the chops from the oven and then flip them over. Reduce the oven heat to 350 degrees Fahrenheit. Mix in the mustard, brown sugar, cinnamon and basil. Take the chops out of the oven and spread with the mustard mixture. Return the chops to the oven and reduce the temperature. Bring the vegetables to a boil, and simmer until both the chops and rice are done. Once the chops are done, serve with rice and vegetables.
This is another very healthy meal, as well as being exceptionally tasty, easy and quick to make, and a good choice for a meal at home or work. It has a large amount of omega-3 oils in it, these are essential fatty acids, and also help to prevent heart disease. Salmon is also very low in carbs, and very high in protein. The only down side to it is that it can be a little pricey, well worth it though.
- 1 can of salmon, drained, 4 oz
- 2 tbsp mayonnaise
- 1 tsp horseradish
- 2 green onions, chopped
- 1 tbsp toasted pecan, chopped
- Dash of parsley
- 4 slices whole wheat toast
In a bowl, flake the salmon and then remove the skin. Stir in the mayonnaise, horseradish, onion, pecans and parsley. Serve on the whole wheat bread.
12. Sweet & sour grilled turkey
Pretty quick to prepare, this meal has everything you need in it. A good amount of protein, some decent carbs, and not much fat. Ideal for a quick meal after work, or even to take to work as a packed lunch.
- 4 oz skinless, boneless turkey breast
- 2 tbsp cider vinegar
- 1 tbsp brown sugar
- 1/4 cup orange juice
- ½ tsp ginger
- 2 tbsp chopped onions
- 1/4 clove minced garlic
- 1/4 cup finely chopped green pepper
- 1 tsp cornstarch
- 1 tsp lite soy sauce
- 1 tbsp finely chopped green onions
- 1 mandarin
- ½ cup rice
Cook the rice according to the directions on the packet. Cook the turkey by first adding the salt and pepper. If you want, either pan-fry, grill, or broil it and cook for about 12-15 minutes. In a saucepan, add the vinegar, sugar, orange juice, ginger, onions, garlic, and green pepper and heat until the onions, pepper and garlic are cooked, about 6-8 minutes. In a bowl, add the cornstarch and soy sauce, then whisk, and add to the mixture, stirring until it is thick for about 30-40 seconds. Remove it from the heat and stir in the green onions. Serve over the chicken with mandarin slices and rice on the side.
Something that most people might not have tried out before, it’s great to go with something else as part of a meal. It can even be taken in to work to have as a snack, or meal. Low in fats, high in protein and carbs, great to have around an hour or so before you train.
12oz. ground chicken, turkey, or lean beef
4 egg whites
1/2 cup oatmeal
1/3 cup skim milk
Seasonings (salt, pepper, Chile powder)
Break the egg whites into the bowl, and add the oatmeal, meat, milk and seasonings mix until thick (mix on high for 1-2 minutes). Pour it in to a pan, then put it in the oven at 375F for 45 minutes. Serve once it has cooled a little.