Beyond Oatmeal: Creative Massive Eating Recipes—Protein and Carb Meals (2024)

Falafel Mix 1.5 Servings
(about 0.65 cups dry)

Whole-wheat pita 1/2

Grilled Chicken Breast 4 oz

Medium cucumber, chopped 1/2

SMall tomato, chopped 1

Plain nonfat yogurt 1/3 Cup

1. Soak the falafel mix in water as directed on the box, and form a few balls from the dough. Fry in a non-stick pan without oil, using a bit of Pam cooking spray if needed. I usually flatten the falafel balls a little in the pan and flip them repeatedly. It also helps to lower the heat and put a lid on the pan to cook them thoroughly.
2. Cut the chicken in cubes, adding some salt and pepper when grilling or reheating.
3. Chop the cucumber and tomato in small pieces and mix together with the yogurt, adding a dash of salt, and some fresh parsley if you have any.
4. Open the half pita, throw-in the cooked falafel and chicken, and put a layer of the yogurt sauce over it, saving the remainder for dipping.

Yellow split peas 1 cup cooked (boiled & drained)

Grilled chicken breast, cubed 6 Oz.

medium onion, chopped 1

medium tomatoes, chopped 2

nonfat plain yogurt 1/2 Cup

whole-wheat tortilla 1/2

1. Stir fry the onions, garlic, and ginger in a nonstick skillet with Pam over medium heat for about 5 minutes, until onions start to brown.
2. Add chopped tomatoes and about 1/2-1 cup of water to mixture (or chicken stock), add masala powder and salt to taste Bring to a boil; add the chicken, then stir-in the yogurt 1 tablespoon at a time.
3. Eat with a heated wheat tortilla, which tastes a lot like naan when you heat it over the flame of a gas stove.

Ground turkey breast 1 lb. (97-98% Lean)

medium tomatoes 3

medium yellow or white onions 2

cloves garlic 8

large green pepper 1

large egg white 1

medium yams 2

spices

1. Poke some holes in the yams with a fork, wrap them in foil, and bake for an hour at 400 degrees. While they're baking, make the marinara sauce: chop the tomatoes and place them in a pan over medium-low heat. Mix in 4 cloves chopped garlic & 1 chopped onion, and sliced green pepper. Stew with a lid after stirring-in a dash of salt, some oregano & basil. Keep stirring the stuff as you cook the meatballs.
2. To make the meatballs, mix these together in a large bowl: ground turkey, 4 chopped garlic cloves, 1 chopped onion, raw egg white, and a dash of salt and pepper (the raw egg white holds them together when they cook). Form into 2-inch meatballs and place on a cookie sheet, throw these in the oven with the yam for 15-20 minutes (also @ 400 degrees). They're done when you can poke them with a toothpick and the juice that comes out is clear, rather than cloudy.
3. Cut the baked yams down the center and mash the interior with a fork. Stuff them with the meatballs, then pour the marinara sauce over them (it will thicken when it cools a bit), and then top with grated nonfat Parmesan cheese. Makes 2 servings.

Grilled chicken breast, cubed 12 Oz.

Whole wheat couscous, dry 1/2 Cup

Chicken broth, from bouillon 1 Cup

sun-dried tomatoes, chopped About 20 pieces

medium tomatoes, chopped 2

medium onion, chopped 1

cloves garlic, finely chopped 2

Green peas, drained 1 Can

nonfat plain yogurt 4 tbsp

Spices

1. Fry the garlic and onions in a nonstick pan (large enough to hold all the ingredients listed above) with cooking spray for a couple of minutes until they start to brown, then add the chopped tomatoes.
2. Stir until they become fluid, and then add the broth.
3. Bring to a boil and add the following spices: 1 bay leaf (whole), 4 whole cardamon pods, dash of cinnamon, dash of tumeric, dash of chili powder, 1 teaspoon salt, 1 teaspoon ground coriander.
4. Slowly stir-in the yogurt, one tablespoon at a time.
5. Add the chicken, sun-dried tomatoes, and peas.
6. Then stir-in the dry couscous, cover, reduce the heat and simmer for 5 minutes.
7. Remove from heat, fluff with a fork, cover it again and let it sit for a few minutes before serving.

raw oat bran 2 cups

rolled oats 2 cups

whole wheat flour 1 cup

egg whites 1 cup

nonfat milk 1 cup

chocolate whey protein powder 2 cups

granulated Trans-Plex Sweet-n-Up 1/1/2 Cup

maltodextrin (180 grams) 5-6 scoops

salt 1/2 tsp

cinnamon 1 tsp

vanilla extract 1 tsp

oil (canola or olive) 2 tbsp

1. Mix it all together in a big bowl, then spread it out on a large nonstick cooking tray.
2. Add some cooking spray, or wipe a little olive oil on the pan with a paper towel. Bake for 25-30 minutes @ 350 degrees.
3. Cut into 10 pieces.

cooked basmati rice 1 Cup

Skin Milk 2 Cups

Vanilla Protein Powder 2 Scoops

sugar-free instant Jell-O vanilla pudding 2 tbsp

1. On medium-low heat, simmer the cooked rice in milk for 20 minutes or so, until rice bulks-up, cover and cool for a few minutes, then add the protein powder (and Trans-Plex Sweet-n-Up if necessary), and a dash of salt, stir, cover and put in fridge until it cools.
2. Add Jell-O mix to cooled mixture, whip, and you're all set.

Cup Oat Bran 1 Cup

Flax Meal 1/2 Cup

Protein Powder 4 Scoops

frozen blueberries 2/3 cup

granulated Trans-Plex Sweet-n-Up 1 cup

cinnamon 1 tsp

salt 1/4 tsp

baking powder 1 tsp

jumbo egg whites 3

maple extract 1 tsp

water 2/3 cup

1. Mix the dry ingredients together in a large bowl, then add the egg whites, extract, and water. Stir until mixed well.
2. Scoop into a muffin pan coated with cooking spray.
3. Bake at 350-degrees for 25 minutes.

graham cracker crumbs 1 cup

ground flax seeds 1/4 cup

raw oat bran 1/4 cup

fat-free cream cheese, warmed in microwave 1 oz.

water 1/3 cup

lowfat cottage cheese 2 cups

powdered Jell-O instant pudding, cheesecake flavor 1/2 package (52 g)

fat-free cream cheese 3 Oz.

strawberry whey protein powder 3 scoops

blueberries1 Cup

granulated Trans-Plex Sweet-n-Up4 tablespoons

1. To make the crust, mix crust ingredients in a large bowl.
2. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan.
3. For the rest of the cake, put the other ingredients in a blender.
4. Blend on high until smooth and creamy.