Quote:
Originally Posted by BowtieBelle
 Thank you! All this stuff was seriously starting to scare me  |
It seems scary when you explain it by writing it down but if I was there with you in your kitchen it would be simple.
I will be explaing these recipies so it will help you understand the numbers that we throw around (40/40/20 etc.)
I know you don't have much time to cook but if you spend a little time 1-2 times a week we can cover you most of the time.
One thing you really should do is get some protein powder, many recipies easily provide the carbs needed but the protein is more difficult, with protein powder it is simple. Almost any supermarket or chain drug store carry it in the vitamin section. Most places will carry EAS which is fairly decent and not to pricey.
Here is a recipie for muffins. Normally I would say never eat muffins, they are super high in cals and carbs but these are quite different. If you take the time to make them you can freeze them and nuke one when you want it or they defrost on there own fairly quickly.
If you recall the instructions I gave for making breakfast, choose one starchy carb ,one simple carb and a protein source you willsee that it is in this recipie IF you use the protein powder otherwise it will not be balanced.
APPLE CINNAMON MUFFINS
Makes 2 Serving (4 Muffins)
Ingredients
3/4 cup Oatmeal
1/4 cup of Oat Bran
1 tbsp of Whole Wheat Flour
6 Egg Whites
1/2 scoop (15g) of Vanilla Prograde Protein Powder
1/4 teaspoon of Baking Soda
1/2 teaspoon of Stevia
1 diced Apple
2 Tbsp of Unsweetened Apple Sauce
1/2 teaspoon of Cinnamon
1/2 teaspoon of Vanilla Extracts
Directions
1. In a blender, mix all the ingredients (except for the diced apple). Blend until
the mix gets thick.
2. Add the diced apple and stir (with a spoon or a spatula)
3. Poor the mix into a muffin cooking pan, and cook at 350 degrees F. until
cooked (About 30 minutes).
Nutritional Facts
(Per Serving - 2 Muffins)
Calories: 327
Protein: 34g
Carbohydrates: 41g
Fat: 3g
When I make this I keep it a little simpler bu using 1 cuo oatmeal and eliminating the stivea and wheat flower
This is important and will help explain the numbers
If you add the grams of carbs,protein and fat it equals
78g,
41g carbs = 52%
34g protein = 44%
3g fat = 4%
We have been using 50/40/20 and 40/40/20 percentages, see how close they are.
On a side note, usually when preparing foods like this the fat content will be low, or should be, this way you can make up the difference with "healthy fats" like the ones in the list I posted.
When preparing foods the numbers will not be exact per meal but should be close, as long as the totals for the day are close everything is good.
Also notice the protein powder is about 15g, without it the ratio's would be way off, that's why it is so useful.
I hope I'm not over comlicating this for you but once you get the hang of it it will be so easy.
More recipies to come including some super fast simple breakfast ones for you