Breakfast     Lunch     Dinner     Snacks     Dessert
              (worst) 1 2 3 4 5 (best)        =Taste  =Ease of preparation  

   1 nice PB&Banana shake  
1 serving
1 Packet of Myoplex Banana Protien Powder
1 Tablespoon of all-natural peanut butter
16oz. of non-fat milk
1 banana (optional)
3 ice cubes

first put the ice cubes inside. Next, add the milk, then the powder or PB and then mix (or add banana and mix)

presto, you have a wonderfully delicious peanut butter and banana myoplex shake for those who need the extra calories in their shake after a workout.



1 way to start your day (after your workout)  
1 serving
3/4 cup of egg substitutes (3 eggs worth)
1 oz. of Veggie Cheese (mozzarella)
1/3 a can of tuna (1 serving/3.oz)

spray a pan with pam cooking spray, add the eggs. allow them to de-liquify on the top, fold one third of the round formation towards the center as if you were going to make a brochure, spread the tuna and the cheese evenly over the center of the form. (ingredients should partially cover the folded inward piece of the egg, and the unfolded as well.) now, fold the same part again over onto the unfolded part, as if you were closing the last flap of a brochure. Your creation should be an Omelet! (it should look similar to a burrito, except it shouldn't be folded on the other sides). Serve with a carb to make it a complete meal.


Submitted By: Kurt Metnak


1 step healthy cinnamon toast  
1 serving
This one is for when you are out the door and you hit the three hour mark from your last meal.

1 slice of whole wheat toast
vanilla protein powder
butter buds
cinnamon

take the toast and pop it into the toaster, take the butter buds and mix it with a little water to thicken it. spread it over your toast and add some vanilla protein powder along with cinnamon.(add to your liking)


Submitted By: Kurt Metnak


   ***Spinach Pesto Sauce***  
56 servings
2 cups spinach
1/2 cup fresh basil
1/2 cup fresh Italian parsley
4-6 colves garlic
2 cups Tomatoes
1/2 cup low-fat parmesean cheese
juice of 1 lemon
1/4 cup pine nuts

Place all ingredients in food procesor or blender and blend until smooth. Pour into 28 count ice cube tray, you will need 4 trays, and freeze. Place into freezer bags at what quantity you like. I freeze four at a time. I use one cube for one serving of fettuchini or whichever pasta you like.


Submitted By: Karla Berke


   BFL Texas Taco  
1 serving
My good friend Steve from Austin, Texas started me on the hot and spicy "Texas Taco" about a week before I joined BFL. I did not want to part with the hot stuff, but had to give up the Cheddar... so I created this happy alternative. Hope you enjoy it as much as we do!

4 egg whites and 1 egg yolk, beaten, mixed with
a splash of skim milk or water and a
dash of McCormick "Santa Fe" Spice Blend

2 Tbsp diced red and/or green bell peppers
1/4 cup, scant sliced scallions
1/4 cup diced lean ham
1/4 cup sliced baby mushrooms, white or Portabella
2-3 grape tomatoes, halved
cilantro, fresh or dried, to taste
2 Tbsp Fat Free "Tomato'n Basil" Feta Cheese
Hot Salsa for topping

Olive oil in a mist bottle sprayer
or
cooking spray in a can (though not as economical and definitely not as tasty!)

You can make this delicacy stove-top. We love it baked on "low-broil" for about 8-10 minutes or until light and fluffy.

Heat an omelette pan thoroughly and mist with olive oil. Add ham, and all the veggies except scallions and grape tomato halves. Stir-fry for a minute, or until slightly softened. Transfer to a small bowl. Reheat and re-mist with olive oil, if necessary. Add egg mixture, stirring gently, until semi-solid. Spread the veggie mix on top, decorating with the grape tomato halves and feta cheese. Place into the oven on "low-broil" for a few minutes, topping it with scallions just before it is done. Serve hot, topped with cilantro and salsa.... or you can take it "on the go", in a whole wheat wrap or stuffed into a multi-grain pita half.




              (worst) 1 2 3 4 5 (best)        =Taste  =Ease of preparation