I just thought I’d share these recipes as they’ve worked pretty well for me. I use MyFitnessPal to calculate the macros, but I’m sure there are other (and possibly better) options. I tend to not add salt - it’s one of those to try and keep the BP low:
Protein Shake
1 800ml serving, 426 Cal, 64g protein, 0g fat, 9g fiber
- 200g fresh or frozen blueberries (or a berry of your choice)
- 200g coconut water
- 200g fat free Greek yogurt
- 2 scoops whey protein powder (I use plain Isopure)
- 5g creatine (optional - use whatever your daily dose is) Put into a mixer and blend. I like to avoid all the added sugar alcohols and other flavors, but if you need more flavor a vanilla would work pretty well or add a low cal sweetener.
Chicken & Eggs
1 big bowl serving, 595 Cal, 53g protein, 30g fat, 10g fiber
- 200g frozen green peas (“petite” or regular)
- 4 large egg whites
- 4 oz cooked skinless boneless chicken breast
- 2 tbsp grape seed oil Put the peas in a good size bowl (ideally the one you’ll eat in) add 1/2 cup water and cook for 3min in the microwave, drain the water off and set the bowl aside. Heat up a heavy 10-12" pan - I use a cast iron one - and add the grapeseed oil to it. At about 550F lower the heat and add the egg whites - let them spread out like an omelet. When the egg whites are opaque, place the chicken on one half. Add hot sauce or you favorite flavor to the chicken. When the whites are a bit more cooked you’ll want to flip the other half over the chicken. All this takes 3-5 min at most. When the eggs look cooked enough, place the chicken omelet on top of the peas.
NOTES: I used to use 3 whole eggs, but my LDL levels were a tad high on my last lipid test so I figured those daily egg yolks weren’t helping. You can reduce the amount of oil if you want to (or increase as needed). I like to cook a few pounds of chicken breast each week (with quite a lot of spice to keep it a little interesting) and I have two 4oz servings a day.
Hummus
14 100g servings, 228 Cal, 8g protein, 13g fat, 6g fiber
- 1 1lb bag dried chickpeas
- 1 carrot, 1/2 onion, celery stalk, bay leaf (optional - but definitely adds flavor)
- 100g tahini
- 100g olive oil
- 5 cloves garlic, minced
- 1/2 - 3/4 cup lemon juice (fresh or from a bottle)
- 2 tbsp ground cumin This starts a day in advance. Put the dried chick peas in a big put and rinse them off. Then cover them with about 3" of water, cover the pot, and let it sit over night. The next day, dump out the water covering the chick peas and cover them again with 4" of water. Add the optional carrot, 1/2 onion, celery and bay leaf to the put. Bring to a boil and simmer for 2 hours (or until soft). Save 1-2 cups of water from the cooked chick peas!!! Be sure to take out the bay leaf but you can leave the onion and maybe the carrot in. To a blender or food processor add the tahini, olive oil, garlic, lemon juice and cumin. Add the chick peas (you should have about 1kg total chick peas) and start blending. Add the chick pea water until you get a light and fluffy texture.
NOTE: if I had more discipline, I’d eat this with lightly steamed broccoli florets or some other veg, but hummus goes really well with plain crackers… You could decrease the amount of tahini or oil to reduce the calories - I’m not sure how much that would impact the flavor/texture.