Tweet
"You are what you eat."
That's a good saying to live by. If you want a lean, healthy, well performing body, then you need to eat lean, healthy, nutrient-dense foods that are properly combined and timed.
But that's simpler said than done. Humans are engineered to prefer yummy foods! We're actually built to prefer rich and sweet foods as a survival mechanism. So how can we satisfy our human instincts and our taste buds, all while accomplishing our physique goals at the same time?
It sounds much trickier than it actually is! All you need is a bit of imagination and the desire to experiment. You can make all of your favorite sinful foods sin-free by preparing them Figure Athlete style!
Almost any recipe can be modified to work for you. The key is to adapt recipes, then create your own concoctions and adhere to nutrient timing rules. If a food is higher in fat, for instance, it should be low in carbs; and if it's higher in carbs, keep the fats low.
I've decided to share with you some of my personal favorites that have been modified to fit the Figure Athlete lifestyle. The recipes below will produce delicious treats that are either high in fat or high in carbs.
All you have to do is prepare these yummy goodies and remember to consume them at the appropriate time: High-carb foods post-workout (or whenever your diet allows for higher carb content), and high-fat ones at other times. Protein is always a base.
Maple Banana or Pumpkin Spice Protein Bars
High-Carb Recipe
Ingredients:
3 ripe bananas or 1 cup canned pumpkin puree
500 ml egg whites
2 whole eggs
2 cups Corn Flakes
2 packets instant oatmeal, maple & brown sugar flavour (or cinnamon & spice flavour)
2 scoops Metabolic Drive®, vanilla
1/4 tsp cinnamon
4 dates or 1/8 cup pecans, chopped
Method:
Preheat oven to 350 degrees. Set chopped dates or pecans aside. Pour egg whites and eggs into Vita-Mix or professional-size blender, followed by Corn Flakes. Let flakes sit in liquid for one or two minutes to soften, then blend for 30 seconds on medium.
Add remaining ingredients (except dates or pecans) and blend for 2-3 minutes or until batter is smooth. If mixture is too thick, add more egg whites. If mixture is too runny, add more protein powder.
Pour into a non-stick or Pam-sprayed 9 x 13" baking tin. Sprinkle chopped dates or pecans over the top, before placing in oven. Cook for 30 minutes or until cooked through the middle. Allow to cool and then cut into 20 bars.
Nutrition Info per Bar: 73 calories, 0.85 grams fat, 12.5 grams carbs, 5.3 grams protein
Hawaiian Punch Protein Pancakes
High-Carb Recipe
Ingredients:
2 cups oatmeal
500 ml egg whites
1 cup diced sweet potatoes or yam, steamed and cooled
1/2 cup 1% cottage cheese
1/4 cup diced pineapple, well drained
2 scoops Metabolic Drive®, vanilla
4 tbsp coconut, shredded
2 tbsp poppy or chia seeds
1/2" fresh ginger, chopped
Method:
Pour all ingredients into a Vita-Mix or professional-size blender and blend at medium speed until smooth. If the mixture is too runny, add more dry ingredients. If the mixture is too dry, add more egg whites.
Pour over a pre-heated medium high heat non-stick skillet. Cook until bubbles appear, and then flip. Serve with ED Smith Diabetic Syrup.
Nutrition Info per Pancake: 55 calories, 1 gram fat, 7 grams carbs, 5 grams protein
FA French Toast
High-Carb Recipe
Ingredients:
2 slices Ezekiel bread, cinnamon raisin
1/2 cup egg whites
1/2 scoop protein powder
1/4 tsp cinnamon
For Fruit Topping:
In small sauce pan, combine:
2 tbsp ED Smith Diabetic Maple Syrup
1/2 cup mixed berries or diced apple
For Pumpkin Topping:
In a small sauce pan, combine:
1/4 cup pumpkin puree
1/4 cup plain yogurt, fat free
1 packet Splenda
Method:
In a small mixing bowl, whisk egg whites with protein powder and cinnamon. Transfer this mixture to a dinner plate. Place bread in mixture and let sit for a few seconds, then flip bread over and let sit for a few seconds longer, allowing mixture to soak into bread.
Place coated bread onto a non-stick frying pan (or one coated with non-stick cooking spray). Cook over medium-high heat until slightly browned on both sides. Serve with fruit or pumpkin topping.
Sweet Triple Corn Bread
High-Carb Recipe
Ingredients:
2 cups egg whites
2 cups Corn Flakes
1 14 oz can creamed corn
1 12 oz can peaches, drained
3/4 cup quinoa flakes or oats
4 scoops Grow!™ Whey
1.5 scoops pea or brown rice protein powder
2 packets Splenda
1 tsp molasses
Method:
Preheat oven to 350 degrees. Blend all ingredients, except the canned peaches and creamed corn, in a Vita-Mix or professional-size blender until smooth. Add corn and stir with mixing spoon (this will keep kernels intact).
Pour onto a greased or non-stick 9 x 13" baking tin. Bake for 30 minutes or until cooked through. Makes 20 squares.
Onion & Mushroom Breakfast Bites
High-Carb Recipe
This particular recipe is especially wonderful because of its convenience. Preparing five or six different Figure Athlete-friendly meals each day can be a daunting task, so we always welcome recipes that are tasty, nutritious, help us comply with our diet protocols, and are also super easy and fast to prepare.
Breakfast bites are going to be your new best friend. You can create endless varieties using smoked salmon, shallots, capers, and goat's milk feta cheese. You can also make them sweeter by adding chopped apples, ginger, cinnamon, and Splenda. Don't be afraid to experiment!
Ingredients:
6 whole eggs
1 cup egg whites
1/2 cup chopped mushrooms
1/2 cup diced red pepper
1/4 cup chopped green onions
1/4 cup chopped red onions
1 tsp olive oil
1/2 tsp Mrs. Dash or Herbamare (spice of choice)
Method:
Preheat oven to 350 degrees. Sautee mushrooms, pepper, and onion in olive oil. Season with seasonings of choice. Whisk eggs and egg whites together. Stir sautéed veggies into egg mixture and pour into non-stick muffin tin. Bake for 30 minutes or until centers are firm.
Guilt-Free "Big Mac"
Some foods, like the Guilt-Free Big Mac, are difficult to make exclusively high fat or high carb and have a more balanced macronutrient profile. We'll call these foods "flex foods," as they may not fit your rules of nutrient timing or your carb cycling plan, but they're a much better alternative to the real deal.
Enjoy them as part of your structured weekly "cheat".
Ingredients for the Meat Patties:
1/2 lb extra lean ground beef
1/2 lb ground turkey or chicken
Sea salt & garlic salt
2 egg whites
1/4 cup ground flax
Toppings Choices:
Fat-free or Veggie cheese slices
Chopped romaine lettuce
Dill pickle slices
Chopped Spanish (white) onion
Fat-free Thousand Island salad dressing
"Bun":
Ezekiel wraps, cut into quarters
Note: To make your "Big Mac" experience more authentic, replace Ezeikel wraps with whole wheat hamburger buns.
Method:
Combine the raw ground meat, egg whites, ground flax, and seasonings with your hands until mixed thoroughly. Form mixture into 8, 1/8-pound patties. Broil in preheated 400 degree oven for 10 minutes, then flip over and cook another 5 to 10 minutes until cooked through to center.
Once the patties are cooked, arrange in the following order:
Wrap quadrant or bottom of bun
Patty
Thousand Island dressing
Romaine lettuce
Cheese slice
3 Dill pickle slices
Chopped onion
Wrap quadrant or bottom of bun
Repeat toppings
Top with wrap quadrant or top of bun
Bon Appetit!
The next time you've got a craving for something wickedly delicious but not even remotely physique flattering, opt for one of these delectable treats, prepared Figure Athlete-style! You'll get all the flavour, minus the fat — body fat, that is!
That's a good saying to live by. If you want a lean, healthy, well performing body, then you need to eat lean, healthy, nutrient-dense foods that are properly combined and timed.
But that's simpler said than done. Humans are engineered to prefer yummy foods! We're actually built to prefer rich and sweet foods as a survival mechanism. So how can we satisfy our human instincts and our taste buds, all while accomplishing our physique goals at the same time?
It sounds much trickier than it actually is! All you need is a bit of imagination and the desire to experiment. You can make all of your favorite sinful foods sin-free by preparing them Figure Athlete style!
Almost any recipe can be modified to work for you. The key is to adapt recipes, then create your own concoctions and adhere to nutrient timing rules. If a food is higher in fat, for instance, it should be low in carbs; and if it's higher in carbs, keep the fats low.
I've decided to share with you some of my personal favorites that have been modified to fit the Figure Athlete lifestyle. The recipes below will produce delicious treats that are either high in fat or high in carbs.
All you have to do is prepare these yummy goodies and remember to consume them at the appropriate time: High-carb foods post-workout (or whenever your diet allows for higher carb content), and high-fat ones at other times. Protein is always a base.
Maple Banana or Pumpkin Spice Protein Bars
High-Carb Recipe
Ingredients:
3 ripe bananas or 1 cup canned pumpkin puree
500 ml egg whites
2 whole eggs
2 cups Corn Flakes
2 packets instant oatmeal, maple & brown sugar flavour (or cinnamon & spice flavour)
2 scoops Metabolic Drive®, vanilla
1/4 tsp cinnamon
4 dates or 1/8 cup pecans, chopped
Method:
Preheat oven to 350 degrees. Set chopped dates or pecans aside. Pour egg whites and eggs into Vita-Mix or professional-size blender, followed by Corn Flakes. Let flakes sit in liquid for one or two minutes to soften, then blend for 30 seconds on medium.
Add remaining ingredients (except dates or pecans) and blend for 2-3 minutes or until batter is smooth. If mixture is too thick, add more egg whites. If mixture is too runny, add more protein powder.
Pour into a non-stick or Pam-sprayed 9 x 13" baking tin. Sprinkle chopped dates or pecans over the top, before placing in oven. Cook for 30 minutes or until cooked through the middle. Allow to cool and then cut into 20 bars.
Nutrition Info per Bar: 73 calories, 0.85 grams fat, 12.5 grams carbs, 5.3 grams protein
Hawaiian Punch Protein Pancakes
High-Carb Recipe
Ingredients:
2 cups oatmeal
500 ml egg whites
1 cup diced sweet potatoes or yam, steamed and cooled
1/2 cup 1% cottage cheese
1/4 cup diced pineapple, well drained
2 scoops Metabolic Drive®, vanilla
4 tbsp coconut, shredded
2 tbsp poppy or chia seeds
1/2" fresh ginger, chopped
Method:
Pour all ingredients into a Vita-Mix or professional-size blender and blend at medium speed until smooth. If the mixture is too runny, add more dry ingredients. If the mixture is too dry, add more egg whites.
Pour over a pre-heated medium high heat non-stick skillet. Cook until bubbles appear, and then flip. Serve with ED Smith Diabetic Syrup.
Nutrition Info per Pancake: 55 calories, 1 gram fat, 7 grams carbs, 5 grams protein
FA French Toast
High-Carb Recipe
Ingredients:
2 slices Ezekiel bread, cinnamon raisin
1/2 cup egg whites
1/2 scoop protein powder
1/4 tsp cinnamon
For Fruit Topping:
In small sauce pan, combine:
2 tbsp ED Smith Diabetic Maple Syrup
1/2 cup mixed berries or diced apple
For Pumpkin Topping:
In a small sauce pan, combine:
1/4 cup pumpkin puree
1/4 cup plain yogurt, fat free
1 packet Splenda
Method:
In a small mixing bowl, whisk egg whites with protein powder and cinnamon. Transfer this mixture to a dinner plate. Place bread in mixture and let sit for a few seconds, then flip bread over and let sit for a few seconds longer, allowing mixture to soak into bread.
Place coated bread onto a non-stick frying pan (or one coated with non-stick cooking spray). Cook over medium-high heat until slightly browned on both sides. Serve with fruit or pumpkin topping.
Sweet Triple Corn Bread
High-Carb Recipe
Ingredients:
2 cups egg whites
2 cups Corn Flakes
1 14 oz can creamed corn
1 12 oz can peaches, drained
3/4 cup quinoa flakes or oats
4 scoops Grow!™ Whey
1.5 scoops pea or brown rice protein powder
2 packets Splenda
1 tsp molasses
Method:
Preheat oven to 350 degrees. Blend all ingredients, except the canned peaches and creamed corn, in a Vita-Mix or professional-size blender until smooth. Add corn and stir with mixing spoon (this will keep kernels intact).
Pour onto a greased or non-stick 9 x 13" baking tin. Bake for 30 minutes or until cooked through. Makes 20 squares.
Onion & Mushroom Breakfast Bites
High-Carb Recipe
This particular recipe is especially wonderful because of its convenience. Preparing five or six different Figure Athlete-friendly meals each day can be a daunting task, so we always welcome recipes that are tasty, nutritious, help us comply with our diet protocols, and are also super easy and fast to prepare.
Breakfast bites are going to be your new best friend. You can create endless varieties using smoked salmon, shallots, capers, and goat's milk feta cheese. You can also make them sweeter by adding chopped apples, ginger, cinnamon, and Splenda. Don't be afraid to experiment!
Ingredients:
6 whole eggs
1 cup egg whites
1/2 cup chopped mushrooms
1/2 cup diced red pepper
1/4 cup chopped green onions
1/4 cup chopped red onions
1 tsp olive oil
1/2 tsp Mrs. Dash or Herbamare (spice of choice)
Method:
Preheat oven to 350 degrees. Sautee mushrooms, pepper, and onion in olive oil. Season with seasonings of choice. Whisk eggs and egg whites together. Stir sautéed veggies into egg mixture and pour into non-stick muffin tin. Bake for 30 minutes or until centers are firm.
Guilt-Free "Big Mac"
Some foods, like the Guilt-Free Big Mac, are difficult to make exclusively high fat or high carb and have a more balanced macronutrient profile. We'll call these foods "flex foods," as they may not fit your rules of nutrient timing or your carb cycling plan, but they're a much better alternative to the real deal.
Enjoy them as part of your structured weekly "cheat".
Ingredients for the Meat Patties:
1/2 lb extra lean ground beef
1/2 lb ground turkey or chicken
Sea salt & garlic salt
2 egg whites
1/4 cup ground flax
Toppings Choices:
Fat-free or Veggie cheese slices
Chopped romaine lettuce
Dill pickle slices
Chopped Spanish (white) onion
Fat-free Thousand Island salad dressing
"Bun":
Ezekiel wraps, cut into quarters
Note: To make your "Big Mac" experience more authentic, replace Ezeikel wraps with whole wheat hamburger buns.
Method:
Combine the raw ground meat, egg whites, ground flax, and seasonings with your hands until mixed thoroughly. Form mixture into 8, 1/8-pound patties. Broil in preheated 400 degree oven for 10 minutes, then flip over and cook another 5 to 10 minutes until cooked through to center.
Once the patties are cooked, arrange in the following order:
Wrap quadrant or bottom of bun
Patty
Thousand Island dressing
Romaine lettuce
Cheese slice
3 Dill pickle slices
Chopped onion
Wrap quadrant or bottom of bun
Repeat toppings
Top with wrap quadrant or top of bun
Bon Appetit!
The next time you've got a craving for something wickedly delicious but not even remotely physique flattering, opt for one of these delectable treats, prepared Figure Athlete-style! You'll get all the flavour, minus the fat — body fat, that is!