(If you have a recipe to share, just e-mail it to me)

Late Night Snack- Provides lots of protein and a good dose of fiber too with the oatmeal. Some people prefer the "Silk" brand soy milk over regular milk. It also has more nutrients (iron, riboflavin, folate, vitamin B12, magnesium, zinc, selenium) than regular milk. Hope this helps you out with those late night cravings (thanks Curt).

Breakfast Burrito-I know that is says breakfast on it and many people know it as this, but I eat these at any meal, and now my kids love these things and ask for them about everynight at dinner. For myself, I use about two yolks for every three to four egg whites. I like to cut up a little turkey or ham and mix with the egg, Ms. Dash, salt and pepper, and an occasional green onion. I use FF cheese and a whole wheat tortilla, whereas for my kids they love the flour and grated mexican mix of cheese. After cooking the eggs in a pan, I layout the tortilla, put the cheese on it and then lay the egg on it so I can roll it up. Usually I have two and place them in my toaster oven pan and cook for a few minutes to harden the tortilla and melt the cheese. If you like salsa, definitely use for dipping or place on top, then get a side of fruit, and half bag of salad. These are awesome and a cheap way to get a lot of protein and a great meal for anytime of day.

Turkey/Chicken Salad-As you can read below I start with the protein and that would be two turkey burgers or 2 chicken breasts cut up. Next I take a 1/2 bag of salad you can purchase at any store (Wal-Mart, Fred Meyer, Safeway), unless its a small bag then use the whole thing. Next I cut up two long little green onions, 1/2 large tomato, 5 baby carrots, 5 spring peas, 1/4 cup of soynuts, and for salad dressing I use 2-3T of white vinegar and 2-3T of fat-free Italian dressing. The nice thing about this for dinner is you get at least 50-60g of protein, very low carbs, many grams of fiber, vitamins, minerals, and antioxidants, and this will definitely fill anybody up.

Protein Yogurt-This is the same recipe as below, but instead of an icee or with some crushed ice is good to, take some plain non-fat yogurt (0g fat 11c (11sugars) 6g protein), mix one scoop of your favorite MaxPro protein (1scoop-30g protein), and if you want a little crunch and fiber (natural thermogenic), try some kashii crunch. Tastes awesome and in 1c has 12 carbs, 10g fiber, and 9g of protein, and 3g fat, 1g sat. fat. This will fill you up and cut a lot of cravings. That is a total of 3g fat, 1g sat. fat, 23 carbs, 10g fiber, and 45g protein. WOW!

Protein Icee-Here is a great treat for those that need something sweet, and to cool down on a hot day. At the beginning of summer I purchased an icee machine by Rival, a few years ago I bought one with a crank, it sucked. This year I bought an electric one that will take any type of ice, no mold needed. It makes perfect snow. Most stores have flavored syrup, but it can get a little spendy for a small bottle, plus the corn syrup in it has a lot of sugar. Here are two suggestions for good taste and less sugar; First I don't use artificial sweeteners like splenda, stevia, and especially aspartame, I believe these do more harm than good. If I want something sweet I just use sugar, but try to use a little less than required. Now early in the summer before I got real strict I made my own syrups with 1 cup water, 1 cup sugar, and 1 packet of my favorite kool-aid and blended it the blender until it was mixed throughly. If you don't use a lot of the syrup on the ice, you are hardly getting much sugar compared to the ice your getting for rehydrating your body. Now as I am closer to competition I don't use the syrup anymore. What I do now is make a shake with my favorite protein drink, that being MAXPRO of course, strawberry, vanilla, or chocolate, haven't tried the new flavor mixed berry yet. First make about 3/4 of a class full of shaved ice, then blend 1 scoop of protein with about 1 cup to 2 cups (whichever you prefer) of water at the highest speed you can until it gets frothy. Lastly pour into glass of ice, and enjoy. Total fat 0g, sugar 1g, and best of all, protein, 30g. Can't beat that. I like to have this about an hour or so before bed, but anytime is good.

Turkey Burger-This isn't really a recipe, but a great meal. A few weeks ago I was at Costco and saw a package that looked like a veggie burger,a but it was 97% percent fat-free turkey made by Wampler Foods. I turned the package around and read the nutrition facts; 3g fat 1g sat fat, 1 carb, 24g protein, yes, 24 not a typo, I thought well I'll give these a try, kind of getting tired of chicken breast (aren''t we all). I will tell you right now, even plain on a plate with nothing this thing kicks chicken breast butt on taste, but to make it even better to get a more balanced meal try this. Cook it on a george foreman grill, hardly any grease, don't need to cook very long either, put 1 slice of wheat or whole grain on plate, yes only one 16g carb per slice, I like ketchup only 4g carb per tbsp. Then when its nice and hot slap on bread quickly add a slice of FF cheese (also at costco a brick of ff is cheap) will add 4g more protein, slap on some lettuce and tomato and you have a well-balanced meal that tastes awesome and has a total of 4.5g fat, but only 1 sat fat, wow. Total carbs with ketchup 22g, but total protein is a whopping 32g. I believe this will be the next staple for bodybuilding, just as chicken breasts, tuna, oatmeal, etc.. already are. In addition you get 16 patties for only 9.99, stock up, going to be a long year.

Hi-Protein Pancakes-I got this recipe from Monica Brant's cookbook, these have turned out to be one of my favorite breakfasts.  Here are the ingredients:  1/2 cup of old-fashioned oatmeal, 1 cup of egg beaters, 1/2 cup of low-fat cottage cheese, 1 scoop of Vanilla protein, and 1 tsp. of cinnamon.  I also will add in one tablespoon of Flax-seed oil to get it out of the way for the morning.  That's optional though.  Blend for 30 seconds than cook.  I use I can't believe it's not butter spray, because it has no carbs and no fat.  For other toppiings, try no or low sugar syrups or jams.  You can get up to 50grams+ of protein easily out of this to start your morning.  Also very low fat and low carbs.  

Breakfast Recipe-  If your looking for a great morning breakfast, try taking 1/2 cup oatmeal or my favorite malt-o-meal, and mixing it with 1 cup water, 1/2 cup non-fat milk.  Cook for two to two and a half minutes.  Pull out and add in a heaping tablespoon of cottage cheese, 1 tablespoon of flax-seed oil, and an egg white or equivalent of an egg beater.  Spread the egg over the top and cook for one minute.  This is quick to make and tastes good, but more importantly gets the day started of right with a good source of carbs, protein, and essential fatty acids. 

Turkey Chili Recipe-  I know what your thinking another recipe, this ones a good one, especially if you like chili and are running out of ideas of stuff to eat.  I found at the store that there are many types of turkey chili's by different brands.  So far I have tried Denison's and Stagg, and they were both excellent.  Here's what I do for a great low fat meal with lots of protein and medium carbs.  I take two regular potatoes or three to four baby red potatoes (personally, I like the baby reds better) and a can of turkey chili.  Cook the potatoes in a plastic bag in the microwave, then mash them and spread them out on a plate.  Next take your nuked chili and spread over the potatoes.  Next add some fat free sliced cheese to the top and some people might like fat-free ranch dressing, I don't, but some may to the top.  Were talking only 6g of fat, 45-50 grams of protein, and 20-30g of carbs, and it tastes good to. 

Teriyaki Chicken Recipe-  I have decided to give a nutritional recipe today instead of a lifting tip.  Nutrition is a huge part of lifting so I thought this was needed.  In the future, I may start a separate section for recipes and nutritional tips, so if anybody out there has any good recipes send them in.  This recipe is one of my favorites, since I have been a chicken lover all of my life.  It very easy and vast to make and has a large supply of protein, medium complex carbs, and good vitamins and minerals.  Also, make extra and it's easy to pack around for snack for lunch.  

Ingredients:  2 boneless chicken breasts, 1 cup rice, 1 cup frozen vegetables (cauliflower, broccoli, zucchini, carrots), teriyaki or soy sauce.  Cook every separate and mix all together.  Use the sauces sparingly, there either no fat or low fat, but the sodium can get a little high.  Just use enough for taste.  The teriyaki usually tastes better.