Hey guys,

I was wondering if some of you could post some recipes that are full of everything you need to train. Iv'e found some but I know you guys have allot of them. Breakfast, lunch, and dinner, If you got them post them.Thanks

Oatmeal with pecans,honey,raisins, and soy milk!

last month triathlete's magazine published the recepie of a super smoothie. I have not yet try it because I don't have the whey protein but I'm going to trader's today and will prepare smoothies today. I'll let you know later how it taste. . The smoothie is rich in recovery enhancing antioxidants, here you go: 1 cup of soy milk, 1 scoop of chocolate whey protein powder, 1 carrot, a few spoonsuls of non-fat vanilla yougurt, a half-cup of frozen berries, a spoonful of penut butter, 1 cup of orange juice, ice and water for thickness.

Sounds good but I don't know about the carrot!!?

Here are three of my favorite go-to meals/mini-meals:

Fat free yogurt with Splenda, coconut, sprouted grain cereal, and mixed berries. The Splenda is for sweetening only; coconut's optional; sprouted grain cereal tastes a whole lot better than it sounds (look in health food stores or places like Whole Foods grocery), and berries are just good for you. The sprouted grain carries a lot of protein and is all-natural.

Low-fat cottage cheese with soy protein powder and chooped up fruit.

Almonds and dried apricots.

Alright, this one keeps you frim nearly everyhing after drinking it. Believe me.
500 gr. curd
2 bananas
a few spoons of cacao
yoghurt
and milk


Has anyone got some recipes for making my own bars?? Something like the Clif-bars, maybe you know something.

My favorite thing to cook (when I have time for such things) is BBQ chicken. Either with BBQ sauce or other random sauces or spices. Throw it on the grill, and making rice or pasta, and veggies takes about the amount of time it takes the chicken to cook. Oh, and I make extras and have food for a few days :-)

Turkey Marsala...

start by sauteing some shrooms in a fry pan with some olive oil - set aside

brown some turkey cutlets on each side.

Add marsala wine for a few minutes... throw in some capers and shrooms and let steam for 4-5 minutes.

serve with your favorite rice... and maybe some asparagus.

had some last night.... really hits the spot.

My wife makes this dish called Golden Bowl....basically its tofu fried in nutritional yeast and served over steamed veggies and brown rice with cheese on top. Great fuel meal.
(Disclaimer-May cause wicked bad gas...not responsible for spoused choosing to sleep downstairs on the couch with the cat)

Ok, I should add this in. Many have tried it and love it. Its my fav. but remember the result of eating this (gas) is ONLY to be used as afterburners on the bike for extra speed and to ward off competitors :eek: : Great after a hard workout.

1-2 cup whole wheat noodles
1 bulb garlic (yes bulb)
3-4 eggs (one with yolk, other s w/o)
1 cup spinich
50g tofu (firm)
1/2 cup bok choy
1/2 cup brocolli
1/2 cup mixed peppers (green, yellow, red etc.)
1med. onion diced into little cubes (or what ever size you wish)
top off with parmesan cheese (as desired)

Fry garlic and onions in pan w olive oil, then add in eggs (scramble all together). Separately, fry up veggies. After, mix together and enjoy with protien shake. Yum

Check my blog http://paragon.triathlonlife.com, I post my recipes there (only 3 at the moment) but all good for you and easy to make.

Has anyone got some recipes for making my own bars?? Something like the Clif-bars, maybe you know something.

Here ya go. I got one that works:

Protein Bar Recipe

1 Cup Instant Oatmeal
1 Cup Instant Dry Milk
6 Scoops Protein (Flavor is up to you)
2 Tbsp Flax Seeds (Optional, but recommended)
1/2 Cup Water
1 Tsp Vanilla Extract
5 Tbsp Peanut Butter

1. Mix ingredients in a bowl
2. Spread Mixture onto a cookite sheet
3. Cut bars & place sheet into the refridgerator for 1 hour.
4. Wrap each bar in seran wrap and store in the refridgerator.

1 Cup Instant Oatmeal

is this the stuff that cooks quicker or the microwaveable stuff? can you use regular oatmeal?

dunno, I just use the regular quaker oatmeal stuff. just means that the oats will not be as 'tender' i guess.
BBB

Here ya go. I got one that works:

Protein Bar Recipe

1 Cup Instant Oatmeal
1 Cup Instant Dry Milk
6 Scoops Protein (Flavor is up to you)
2 Tbsp Flax Seeds (Optional, but recommended)
1/2 Cup Water
1 Tsp Vanilla Extract
5 Tbsp Peanut Butter

1. Mix ingredients in a bowl
2. Spread Mixture onto a cookite sheet
3. Cut bars & place sheet into the refridgerator for 1 hour.
4. Wrap each bar in seran wrap and store in the refridgerator.


Thanks a lot for the recipe. Hopefully I can get all the stuff needed. How do I get Protein??
I think I am gonna switch it around a little bit, because Instant Milk is not on my list of favourites.
What do you think: Changing the Dry milk into reak milk and dropping the water? I'll try it tomorrow with my grandma, she can help me. She is a pro when it comes to baking!

The protien is WHEY powder. Never tried just milk.
BBB

YUCK! You guys are WAY to healthy for me! Where's the butter, cream and sugar in all your recepies? :)

YUCK! You guys are WAY to healthy for me! Where's the butter, cream and sugar in all your recepies? :)

We just don't mention it because it is a natural ingredient. Every bar needs that stuff. Otherwise it would not be able to fix the oatmeal stuff. :rolleyes:
I'll tell you how cooking went tomorrow after havin them in the fridge! It is gonna be fun!

Another protein/oat bar recipe

3 1/2 cups of rolled oats
4 scoops of whey protein powder (flavor is your choice)
1 cup of non-fat evaporated milk
1/2 cup of soy milk
1 cup of sugar free maple syrup
1/4 cup of OJ
2 egg whites
tsp of vanilla extract
1/4 cup of natural, sugarfree applesauce

Preheat oven to 325 degrees
Mix dry ingredients in bowl
Mix wet ingredients in other bowl
Combine wet & dry ingredients in one bowl, mix by hand
Spray 9X13 baking dish w/Pam or some type of non-stick spray
spead mixture into pan
Bake for 30-35 mins.
Cut into bars, enjoy!!!

Here's a great protein recipe from the food network. I freeze them and take one out a time for snacks. Love them! I played with the recipe, i.e. - didn't use oil, low fat peanut butter, here it is:

4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan


Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.

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you had me until tofu... is there a substitue for the stuff?

Here's my recipe from a prior post:

My Carbo Bars get rave reviews, and I credit them with keeping my energy stores topped off at all times. I never use the same recipe twice, but here's an approximation:

thehitman's High Energy Carbo Bars:


1/3 Cup Butter or margarine (5 TBP)(soften first, then mix in sugar)
1 Cup - Brown Sugar and/or honey
1/2 Cup Molasses (optional)
2 Cups Flour (combo of whole-wheat, oat, flaxseed, bran, wheatgerm, white?, whatever's in stock)
2+ Cups Oats (adjust for consistency)
3/4+ Cup Milk (juices can be substituted --- my fav is carrot, apple, ginger, from juicer - ADD PULP)
2 - 3 Mashed bananas (stick in juicer, above, if available)
1 egg
1+ Cup Dried Fruit - whatever's in stock - Raisins, diced pineapple, apricot, cranberries, etc.
1 Cup Chopped Nuts
1/2 Cup Sunflower Kernels
1/2 Cup Shredded Coconut
1 1/2 tsp Baking Powder
1/2 tsp Ground Ginger and/or cinnamon

Bake app. 30 minutes @ 350 Degrees in a Greased or stickfree Pan; cool & cut

Fresh and/or frozen fruit can be diced or juiced.
Adjust consistency of mix by adding more milk or juice (dry mix) or more oats or flour (wet mix).
More baking powder can be added if additional rising is desired.
I cook without salt --- add salt, if desired (standard baking powder is a sodium product, though)

Bon Appetite!

thehitman