I am addicted to being in the kitchen and cooking up some bomb meals! I have figured out a delicious, high volume, high protein way of being in a caloric deficit, to maintain my shredded physique! Generally I adjust the amount of calories I eat per day depending on my activity (NEAT – Non Exercise Activity Thermogenesis) and my workouts. Based on that, I either decrease or increase a specific ingredient so I can hit my caloric target.
Good luck with your fat loss journey and hopefully these recipes can help you along the way! The Ingredients can be found below!
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Link for the Egg white Powder:
https://www.bodyandfit.com/nl-nl/Producten/Eiwitten/Speciale-Eiwitten/Ei-Eiwit/Egg-White-Protein-Powder/p/15234?feed=yes&gclid=Cj0KCQjwi7yCBhDJARIsAMWFScNDMbQQscoLjJdsiTq-QxblNwU2HJGOSQvhZBd9vAXjoDfQQPYZq7caAshoEALw_wcB
Total Calories and Macronutrients:
Calories: 2487
Protein: 252
Carbohydrates: 245
Fats: 45
Non-Fat Greek Yoghurt with Fruits and Seeds
– 400 gram Non-Fat Greek Yoghurt (or Quark)
– 15 gram Chia Seeds (soaked overnight)
– 100 ml Unsweetened Almond Milk
– 100 gram Frozen Strawberries
– 100 gram Frozen Mixed Berries
– 100 gram pears
– 10 gram Linseed
– 2 grams Granulated Sweetener
– 1 tsp Vanilla
– 30 ml 0 calorie Berry Syrup
Chocolate Apple Cauliflower Pancakes with Cream Cheese Frosting
For the Pancakes:
– 350 gram Riced Cauliflower
– 45 gram Egg White Powder (or 340 gram Liquid Egg White)
– 10 gram Cacao Powder
– 1.2 tsp Salt
– 2 gram Xanthaan Gum
– 1 gram Baking Soda
– 2 gram Baking Powder
– 15 ml Liquid Sweetener)
– 1 tsp Dark Vanilla Extract
– 20/30 ml Lemon Juice
– 250 gram Diced Apples
For the Frosting:
– 200 gram Non-Fat Greek Yoghurt (or Quark)
– 75 gram Light (low-fat) Cream Cheese
– 100 gram Cottage Cheese
– 3 gram Granulated Sweetener
– Pinch of Salt
– 1 tsp Dark Vanilla Extract
– 1 tsp White Vanilla Extract
– 30/40 ml Lemon Juice
Popcorn and Chocolate PB Dip (and Ketchup)
– 50 grams Popcorn Kernels (becomes 45 grams because some don’t pop)
– Pinch of salt
– Spray of Olive Oil
– 25 grams Chocolate Protein Powder (your choice)
– 13 grams Peanut Butter Powder
– 45/60 ml Almond Milk
– 5 ml Liquid Sweetener
– 15 ml 0 Sugar Ketchup
Broccoli Fried Rice with Tofu Mince and Ketjap Manis Sauce
For the Fried Rice:
– Seasoning: Pinch of Salt, Black Pepper, Sweet Paprika, Garlic Powder, Cumin at each cooking step
– 150 gram Tofu Mince
– 250 gram Shredded Carrots
– 350 gram Riced Broccoli
– 20 gram Egg White Powder (or 140 gram Liquid Egg White)
– 1 Egg
– 30 gram avocado
For the Sauce:
– 20 ml Ketjap Manis
– 20 ml 0 Sugar Sweet Chilli Sauce
– 25 ml Light Soya Sauce
– 2 gram Granulated Sweetener
– 15 ml Lemon Juice
– 1 Red Chilli (optional)
Chocolate Ice Cream
– 400 ml Almond Milk
– 500 ml Water
– 125 gram Non-Fat Greek Yoghurt (or Quark)
– 8 gram Xanthaan Gum
– 20 gram Cacao Powder
– 20 gram Chocolate Protein Powder
– 25 ml Liquid Sweetener
– 200 gram Pears
– 30 ml Caramel Walden Farms Sauce
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