If You Sacrifice Taste You’ll Never Stick To The Plan
You do not need to sacrifice taste quality in your daily meal planning. Just to prove it, here are several recipes that meet all the requirements of nutrition for without having to sacrifice taste.
Indonesian Chicken (Serves 2) Ingredients
8 oz Boneless raw chicken breast, broilers or fryers 1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper 2 cups 1% fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Coriander leaf (dried cilantro, chinese parsley) 1 tsp curry powder
Directions
In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook for 3-5 minutes. In a separate
pan cook cabbage and red peppers in oil until tender. Divide cabbage between 2 plates and top with chicken. Serve immediately
Nutritional Information
Calories (Per Serving) – 475.5
Protein (g) – 39.5
Carbohydrates (g) – 45
Fat (g) – 16.5
Carb – Protein – Fat % Ratio: 37-33-30
Chocolate Banana Protein Bars – 8 Bars Ingredients
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100% whole grain old fashioned oatmeal
1/3 cup splenda
1 tbsp Udo’s choice oil blend
60 g Designer Whey Chocolate flavour ( or equivalent brand)
Directions
Mix ingredients in a large mixing bowl. Pour into non stick
cake pan.Bake at 300 for 25 minutes or until firm, leave until cooled slightly then cut to size. We have made these into 8 small bars, but you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar. If you don’t want the fat replace the Udo’s oil with unsweetened applesauce. It will taste just as good and still retain the moist but firm texture.
Nutritional Information
Calories (Per bar) : 188.32 Protein (g) : 11.05 Carbohydrates (g) : 27.94 Fat (g) : 4.56
Carb – Protein – Fat % Ratio: 57-22-21
Cheesey Scrambled Eggs
Ingredients
4 tbsp 4% (borden) cottage cheese 150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2% natural reduced fat mozzarella cheese, shredded.
30 grams raw mushroom
15 grams black oilves
10 grams onion, scallions
1/2 tsp pepper red or cayenne
1 cup raw spinach
Directions
Blend or beat 4 egg whites with 2 whole eggs. Add cottage cheese, salt, red papper. (I like to blend the two together, Thunderstick is good for this) I use Pam in a non stick pan (butter if you prefer).Preheat the pan, pour in the eggs, when the eggs start to cook, add chopped olives, onions, and mushrooms. Cook the eggs how you like scrambled eggs. Just before you remove the eggs, melt in the mozzarella cheese. I eat the eggs on a bed of baby spinach and sliced cucumbers.
Nutritional Information per serving
Calories : 356
Protein (g) : 38
Carbohydrates (g) : 12
Fat (g) : 16.5
Carb – Protein – Fat % Ratio: 14-44-43-21
Fish Sandwich
INGREDIENTS
1 looseleaf of lettuce
2 slices mult-grain oat bread
3 0z orange roughy cooked
1 slice tomato red, ripe , raw approx 1/2” thick
DIRECTIONS None.
NUTRITIONAL INFORMATION
Calories : 323
Protein (g) : 24
Carbohydrates (g) : 51
Fat (g) : 3.5
Carb – Protein – Fat % Ratio: 61-29-10
INGREDIENTS
Spicy Turkey Chili (4 servings)
6 oz boneless raw chicken breast, broilers or fryers 3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes, Cajun, (del monte) 16 oz Tomato Sauce (Hunt’s)
4 oz Old El paso green chilies chopped
1 medium raw onion 2.5” diameter approx 10.5 tbsp McCormick/Shillin, chili seasoning.
DIRECTIONS
1. In large sauce pan combine all ingredients.
2. Simmer for 30 minutes
3. Remove from heat and serve hot with shredded cheese.
NUTRITIONAL INFORMATION (PER SERVING)
Calories : 319
Protein (g) : 43
Carbohydrates (g) : 33
Fat (g) : 3
Carb – Protein – Fat % Ratio: 40-52-8
INGREDIENTS
Beef Chop Suey (2 servings)
6 large egg whites
7 oz beef eye , fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom, sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut , chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned, ready to serve , beef.
DIRECTIONS
In non stick pan, place 1 tsp olive oil and beef. Cook until
beef is done. In another pan while beef is cooking add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Cook until entire mixture is hot, then add soy sauce, beef stock and cooked beef. Cook for 5-10 minutes to blend flavors. Place equal amounts on two plates and serve hot
Any of the above show you do not have to sacrifice taste while taking in proper nutrition. Looking for a fat burning workout?Maybe you tried all these and want some other “non sacrifice taste ideas. Check the USDA site out for protein ideas.
Finally now I can trust someone for my fitness and health without sacrificing taste. I think your recipes are great for those who workout regularly and don’t want to sacrifice their taste need. Thanks for sharing.
Thank you, I’m glad you liked the article.
Fish sandwich and spicy turkey chilli is my special! Yesterday I created turkey chilli with your instruction. I did one change in your ingredients, I added cheese from the top as I’m cheese lover!
Cheese – good call!
I always wanted food with awesome taste, but I also don’t compromise with the nutrition. So I think these are some good suggestions for me! I’m bookmarking this article so I can come here and get some idea.
Great! I find some new recipes to try at my home. I always try to find recipes that meet all the nutrition requirements and also give delicious taste. Thanks.
Hi there! Actually, I came here to check about different recipes which can help me to reduce my fat and I got what I want! Now I do not have to sacrifice taste! Thank you very much.
your welcome 🙂
I love eggs and I’m really surprised to see such great combinations of eggs. I’ll make every eggs recipe listed here and will give you review about it. Can you suggest me any post workout recipes? Thanks in advance.
I think Beef Chop Suey will be the tastiest thing among this list. We cook it regularly as my kids love it! BTW, nice article with step by step direction and with Nutritional Information. Keep up the good work.
After a long search I think I found a great blog for my health and fitness. This is a nice list of tasteful recipes. I also read your other articles, they are great! Keep’em coming.
We love our protein bars, my wife makes up a whole batch of different varities and it can last us a while. And it is a lot cheaper than what you’d buy at the stores, and as my wife says, “At least we KNOW what is in ours”. And we like simple fish sandwiches, cooked any way with a side of steamed veggies or a salad.
I totally agree with you here, if you sacrifice taste you will never stick to the plan. I never tried Cheesey Scrambled Eggs before in my life. And this I have to taste them as the recipe looks very delicious to me! I’ll share my experience of it here.
Wow! Really great list of recipes for the people who don’t want to compromise with the taste. I’ll surely try Chocolate Banana Protein Bars as I love Bananas and eat them daily. Thanks for the great article.
The chili recipe sounds very good and easy to make. And that Indonesian chicken is something I will have to try out.
My wife and I like to make our own protein bars for the whole family, kids included (though theirs have chocolate and raisins and such in them). As for our fish sandwiches, we like them grilled with a slice of tomato on top. And my wife makes a killer Asian chicken with oyster and soy sauce, bake until cooked. I can’t get enough of it.
My fiance went to the doctor recently and was told to change his diet up some….due to some family history of various health issues. He loves chicken, so I think I’ll make up the Indonesian one for him one night, it sounds delicious. And as we both are conscious eaters, we do love our protein bars for mornings that we have to rush through. And yes, the applesauce is a great substitute for butter/oil. 🙂 Will also try out the Beef Chop Suey recipe you have on here. Thanks for sharing these recipies. 🙂
My wife is the primary cook and baker in the house, and I can really vouch for the applesauce substitute in baked goods. As you stated above in the protein bars recipe, it does keep it moist and the flavor is just as good, if not better. And as we live in Texas, we are huge fans of chili, all kinds. These are some recipes I’ll have to show her.
Love to visit Texas, had an amazing bowl of chile when I was in La Grange last September!