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B- Cottage Cheese Pancakes(2) w/ Sugar Free Cherry Pie Filling & Sugar Free CoolWhip

S- Lean Dessert Protein Powder w/ 2 teaspoons  Sugar Free Jello Lemon Pudding Mix

L- Chicken Lunch Meat (3 slices) w/ Slice of Swiss Cheese

S- Lean Dessert Protein Powder w/ 2 teaspoons  Sugar Free Jello Pistachio Pudding Mix

D- Homemade chili-6oz.

If hungry before bed another protein shake
 

I found in order for me to stay on track I have to be accountable to someone or something. So....Here's the deal. Everyday I will post my menu's here. This will help me stay on track. If I know I will have to account for the food , I want eat what I'm not suppose too. So ...here goes....

B-Lean Dessert whipped vanilla protein powder mixed with 2 teaspoons of sugar free pistachio sugar free pudding mix and 6 ounces of water with a few ice cubes.

L-1/3 cup beefaroni ( I know I was bad)

S-Atkins Chocolate Delight Shake

D- 1 piece of byran sliced ham & 1 piece of Great Value swwiss cheese

S-Lean Dessert whipped vanilla protein powder mixed with 2 teaspoons of sugar free pistachio sugar free pudding mix and 6 ounces of water with a few ice cubes.

That should do it for me today.

I'm having problems sleeping at night and I find myself in and out of the kitchen all night. NOT GOOD!!

Till Tomorrow......

Protein Shake Recipes

~Cherry Vanilla Smoothie~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
5-6 maraschino cherries
1 Tbs. SF French Vanilla Torani Syrup

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Chocolate Monkey~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein
1/2 a banana

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Strawberry Banana Smoothie~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
1/2 banana
3 whole frozen strawberries

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Chocolate Covered Cherry~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein
10-12 frozen or fresh cherries
optional: 1 tsp. of SF Cherry Torani Syrup or a drop of cherry extract

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Egg Nog Protein Shake~

4 oz. Silk Nog soy milk
4 oz. water
1 scoop vanilla protein
Dash of nutmeg

Place liquid in the blender first, then powder. Blend on low then high till well blended. Dash of nutmeg on top.

~Peanut Butter Cup ~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop chocolate protein powder
1 Tbs. peanut butter (smooth or chunky)
2-3 ice cubes

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Strawberry Smoothie~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
3-4 Frozen Whole Strawberries

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

~Lemon Meringue Smoothie~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1 T. SF Jello Lemon Pudding Powder
2 Ice Cubes

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Strawberry Cheesecake Shake~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1 T. SF Jello Cheesecake Pudding Powder
3-4 Frozen or Fresh Strawberries

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

~Mango Madness Protein Smoothie~

4 oz. water
4 oz. vanilla soy milk
1 scoop vanilla protein powder
1/2 cup fresh or frozen mango chunks
2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

~Carrot Cake Protein Shake~

4 oz. water
4 oz. Silk Spice soy milk (if you use Vanilla or Plain Milk add more cinnamon and nutmeg)
1 scoop vanilla protein powder
1/2 cup frozen sliced carrots
1 Tablespoon Cream Cheese
Dash Cinnamon
Dash Nutmeg

Place liquids in the blender first, then powder, then additions. Blend on low then high till well blended.

~Banana Protein Smoothie~

4 oz. water
4 oz. vanilla soy milk
1 scoop vanilla protein powder
1/2 Banana (fresh or frozen)
Dash Cinnamon
Dash Nutmeg
2-3 Ice Cubes

2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

~Peach Cobbler Protein Shake~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/4 cup frozen sliced peaches
dash cinnamon
dash nutmeg
2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended

~Mango Banana Protein Smoothie~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop of vanilla protein powder
1/4 cup frozen mango chunks
1/2 a banana
2-3 ice cubes

Place liquid in the blender first, then powder, then additions. Blend on low then high till well blended.

~Strawberry Mango Protein Smoothie~

8 oz. water or 4 oz. soy milk/4 oz. water
1 scoop vanilla protein
1/4 cup frozen mango chunks
3 whole strawberries

Place water in the blender first, then powder, then additions. Blend on low then high till well blended.

 

 

 

 

 

Ricotta Apple Pancakes

---

3 eggs, separated
1 whole egg
1 cup Ricotta
1/2 teaspoon Vanilla
1/4 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon Apple Pie Spice OR Cinnamon
1 Tablespoon Splenda
1/4 cup flour
1 cup grated apple

Beat 3 egg whites until stiff; set aside. Combine remaining ingredients just until blended. Fold in egg whites. Spray skillet with non stick spray and heat over medium-low. Drop batter by tablespoonfuls into hot skillet and cook until golden brown, turning once. Serves 8 - three pancakes per serving.

Per Serving: 94 Cal, 7 g Protein; 5 g Tot Fat; 4 g Carb; 0 g Fiber; 2 g Sugar; 119 mg Sodium __________________

 

4 white fish fillet

1 tablespoon oil

1 tablespoon fresh lemon juice

1 garlic clove, thinly sliced

4 tablespoons whole milk ricotta cheese

4 tablespoons plain yogurt

1 tablespoon fresh chives

Preheat oven to 400F. Place fish in aluminum foil packet with oil, garlic & lemon juice.

Place fish packet in oven. Mix the ricotta cheese with yogurt & stir in snipped chives.

When fish is done, remove & serve with ricotta/yogurt sauce. Yield: 4 Servings.

Carb Count: Recipe Total 6.6 grams of carbs, Carbohydrates Per Serving 1.6 grams of carbs

Lemon

 

1 pound lean hamburger

1/2 teaspoon nutmeg

1/2 cup mozzarella, shredded

1 egg, slightly beaten

1/4 teaspoon salt (optional)

1 small onion, chopped

1/4 teaspoon pepper

2 (10 ounce) packages frozen chopped spinach, thawed

In a medium bowl, combine hamburger, egg, onion, salt and pepper.

Line sides and bottom of an 8 x 4−inch loaf pan with 2/3 of meat mixture. Set aside.

Press excess moisture out of spinach. In a medium bowl, combine spinach and nutmeg.

Spread half of spinach over meat. Press lightly. Sprinkle cheese over spinach. Top with

remaining spinach. Press lightly. Form remaining meat over top, sealing seams. Bake at

350F for 50 to 55 minutes or until brown and firm in center. Yield: 6 servings

Per Serving: 303 Cal (68% from Fat, 24% from Protein, 8% from Carb); 18 g Protein;

23 g Tot Fat; 6 g Carb; 3 g Fiber; 183 mg Calcium; 3 mg Iron; 284 mg Sodium; 105 mg

Cholesterol

1/2 c. flourw
1/4 c. almond flour
1 c. ricotta cheese
1 t. baking powder
2 eggs
1/3 c. milk
2 T. Splenda
pinch of salt
2 t. lemon juice
1 t. lemon rind - optional

Combine dry ingredients. Set aside. Combine wet and add to dry. Mix lightly. Fry on griddle sprayed with butter flavor spray. Cook until golden, turning once.

These keep great stacked on each other wrapped in plastic. Makes 6 servings. Per Serving: 160 Cal; 10 g Protein; 8 g Tot Fat; 12 g Carb; 1 g Fiber; 2 g Sugar; 59 mg Sodium

Total Recipe: 958 Cal; 59 g Protein; 49 g Tot Fat; 73 g Carb; 5 g Fiber; 11 g Sugar; 352 mg Sodium

2 ounces cream cheese
1 egg
2 teaspoons granulated Splenda or equivalent liquid Splenda
1/2 teaspoon vanilla
Pinch of cinnamon

In a small, microwaveable bowl, soften the cream cheese on HIGH 30 seconds. Beat well with a fork until creamy. Add the egg and beat very well until creamy; mix in the remaining ingredients. Use a small rubber spatula to scrape down the sides of the bowl so that all the batter is in the bottom. Microwave on HIGH 30 seconds; rotate the bowl (do not stir) and cook another 30 seconds. If the center still looks too runny, cook another 30 seconds. It may take up to 2 1/2 minutes total, depending on your microwave. The center should be a bit soft for the danish filling effect. Run a small rubber spatula around the danish, then under it to release from the bowl. Transfer to a small plate. Cool until just warm or cool completely before eating.

Makes 1 serving
Do not freeze

With granular Splenda:
Per serving: 283 Calories; 25g Fat; 11g Protein; 4g Carbohydrate; trace Dietary Fiber; 4g Net Carbs

With liquid Splenda:
Per Serving: 279 Calories; 25g Fat

Ingredients
1 Egg White
2 Tbls cold water
1/4 tsp salt
1/2 cup Splenda
3 cups Pecans

Description
Beat egg white until frothy. Add water, salt and Splenda. Mix together well. Add pecans and mix up until well coated. Pour onto a well greased cookie sheet. Bake a 250 degrees for 45-60 minutes. Stir the pecans every 15 minutes. Delicious!!

Notes
You can also add a little vanilla and cinnamon to this recipe.
You could also try different nuts too.
Put in a see through small holiday bag and they make the perfect gift for friends and neighbors.
Great for holiday parties.