Easy Berry Vinegerette Dressing

Ingredients

Bag of frozen mixed berries

Walnut oil

Sea salt

splenda or stevia

What I do is get a head of lettuce cut it in half (You can use any type of lettuce.  I just try to keep things basic.  I also don't add a lot to the salad for the same reason).  I then cook some kind of meat and put that on my lettuce.  I then put a cup of mixed frozen berries on my salad (yes frozen).  Then I put 2 tablespoons of walnut oil on the dressing.  (I like walnut oil because of the fatty acid profile.  Macadamia nut oil may be better, but it is pretty pricey.)  Then I put a couple pinches of salt on the salad with 2-3 packets of splenda.  I put the cover on my tupperware and shake the salad.  I put this in my cooler and take it to work.  By the time I'm ready to eat it the fruit has melted and provided a little more moisture to mix with the oil.  I shake the salad one more time and then eat.  This is a great Protein+fat meal.  The fruit is fairly low carb and provide good anti-oxidants as well as some fiber.

Bag of frozen mixed berries

Ultimate muscle protein

Pasteurized egg whites

splenda

Heavy cream

*optional fat free or light cream cheese

-mix one scoop of the ultimate muscle protein with enough egg whites to make a fluffy mixture.  About 1/4 to 1/3 cup.  Double this if you need more protein

-spray a bowl with cooking oil and pour mixture in this bowl

-microwave for 2 minutes

-take out with a pot holder, dump "souffle'" on a plate

-mix 1-2 tablespoon heavy cream with enough protein to make a think paste that resembles icing. 

-you can also add 1-2 tblsp of fat free or low fat cream cheese to this frosting to give a different taste

-add splenda 2 packets to this mixture and spread on top of the "souffle'".

-microwave 1/2-1 cup of berries 1-1.5 minutes

-pour berries on top of finished "souffle'" and thank me later.

This is a great one with the weather getting colder.

Potato

Chicken

can of fat free cream of chicken soup

*optional-Corn Flakes

*optional-Rotel Tomatos

-Put chicken breast (use amount you want depending on calorie needs or amount of meals desired) in crock pot in morning on medium heat

-add 1-2 cans of soup depending on calorie needs or amount of meals desired and leave until evening.

-When chicken is done chop up potato in small squares.  Mircowave 5 minutes.

-pull chicken apart in crock pot and stir with soup mixture

-place chicken mixture on top of the potato

Two different options are you that you can top with Spicy Rotel Tomato's or sprinkle corn flakes on top depending on calorie needs.  You could also put this back in an oven if you wanted to crisp the corn flakes, but I don't think its necessary

-add sea salt to taste

Brown Rice (bag version is fine)

raisons (try to go easy on these. 1/8 of a cup is fine)

almonds (optional)

Ultimate Muscle Protein

fat free/sugar free vanilla pudding (optional)

Cinammon

Splenda or Stevia

-Boil a bag of brown rice. 

-after its done scoop out the amount desired

-add raisons

-Sprinkle with cinammon

-add splenda or stevia

-add 1-2 scoops of Ultimate Muscle Protein

-add 1-2 tbsp of fat free sugar free puddin.  This is optional.

-add almonds if desired

-stir mixture

*eat warm or cold

Chicken breast/extra lean Turkey/exta lean beef

Potato

Taco seasoning or fajita seasoning

optional fat free or low fat sour cream

optional Rotel Tomato's

*amounts depend on dietary needs

-Chop up potato into small squares

-microwave chopped up potato for  5 minutes and sprinkle with seaoning

-brown ground turkey, chicken, or beef and sprinkle seasoning on it.

-stir meat and potato's together

-top with some Rotel tomato's if desired

-add fat free or low fat sour cream and enjoy

-add sea salt to taste

This is just and easy simple good meal.

I usually will add 1-2 cups of brocalli to this to help with digestion.

If you need a few more calories and the fiber from the peel that you take off making Apple love do this:

Just add 1/2-1 tbs of natural peanut butter or almond butter to the peals.  Reminds me of a candied apple.

1-2 scoops Ultimate Muscle Protein

3-6 oz of apple

1/8 cup of raisons

Cinnamon

Splenda or Stevia

water or pasterized egg whites

*amounts depend on your dietary needs

-chop apple into small squares after removing skin

-sprinkle cinnamon on apple

-put chopped apple in microwave in microwave safe bowl on high 2 minutes

-add raisons to apples and mix.  mircowave another 1-2 minutes

-add Ultimate Muscle Protein and stir

-add either water or pasterized egg whites to make a pudding consistency

-add 2-4 packets of sweetner

Enjoy with a warm cup of coffee and a snuggie!

OK this is basically just a pumpkin pie recipe, but it is awesome

Just get some canned pumpkin.

• Use 1/2 to 1 cup of pumpkin based on your diet
• 1 scoop of vanilla protein for 1/2 cup of pumpkin or 2 scoops for a cup. (The best is Ultimate Muscle Protein, by Beverly)
• mix ingredients
• add 4 pinches of salt
• sprinkle enough cinnamon on top of the mixture to cover it
• add 1-2 packets of splenda or stevia for 1/2 of pumpkin or 2-4 packets for 1 cup
• Mix ingredients again taste and see if it needs any more sweetner or cinnamon.
• Enjoy now or put in fridge to get it cool and enjoy later.

Varitions

You can add your favorite crushed nuts on top with another packet of sweetner.

You can put it on a pie crust if you are not watching you weight

You can make you own by using UMP.  The recipe is on Beverly International's forum.  Basically you mix some UMP with some oil.  I would use some walnut.  Spread it on a pie tin and bake at 450 for 4-6 minutes.  This isn't the exact recipe, but I think it would work.  As far as the amounts I would guess 1-2 tsp of oil for every scoop of protein, then add enough water to make a paste consistency.