Possible Snacks

1. Low-fat Yogurt with fruit or a bit of granola on top. 2. Pita bread Fill with your favorite hummus and fresh veggies. 3. Avocado chunks If the avocado gets very ripe and squishy, spread it on some whole wheat toast, just like you would butter.

4. Tofu 5. Almonds, Pistachio, sunflower seeds,

6) Hummus

1 Cup Chickpeas/garbanzo beans 2-3 cloves chopped garlic 1 Tbsp Tahini (sesame seed paste) Lemon juice Spices fresh or dried mix and match to your taste (cumin, coriander, paprika, turmeric are a few good ones to try) Oil or water to mix Throw all the ingredients into a food processor and blend until you have reached you desired consistency (smooth or chunky).

Hummus recipe

The Base * There are a couple of key ingredients that can't be substituted if you're making hummus: chickpeas and tahini. 1. Dried chickpeas are fine to use as long as you rinse and cook them first, but canned chickpeas are just as good and perhaps more convenient. 2. Tahini is another term for sesame seed paste, which is difficult to make from scratch. It's necessary for authentic and smooth hummus, though, and can be found at most health food stores or Middle Eastern grocery stores. * Other ingredients that are a part of nearly every hummus recipe are water, olive oil, garlic, and lemon juice. Other Ingredients * When making a batch of hummus, keep in mind your personal tastes. 1. Roasted garlic can be used instead of raw garlic, for example. 2. Or use canola oil instead of olive oil. 3. Depending on preferences, hummus can also be made with a wide variety of other ingredients, such as: * Cumin * Chili powder * Parsley * Cilantro * Yogurt * Roasted red peppers * Pine nuts * See the variations section for more hummus recipes. A Step-by-Step Recipe

* There are dozens of variations of hummus recipes available, but this is a good base recipe to follow for smooth, classic hummus. 1. Get your ingredients. * You'll need the following: * 1 can of chickpeas (also known as garbanzo beans), drained * cup tahini * 3 tablespoons fresh lemon juice * 2 cloves raw or roasted garlic, crushed or diced * teaspoon salt * 3 tablespoons olive oil * Up to cup water 2. Combine all of the ingredients except the water in a blender or food processor. * Reserve the water - you'll need to add it gradually to get a consistency you desire in the hummus. 3. Process or blend the mixture. * Pulse or blend the hummus ingredients for several minutes until they've become a thick but fluffy paste. Scrape down the sides if needed, and make sure that the chickpeas and garlic cloves are pureed entirely. 4. Add the water. * One tablespoon at a time, add the water to the hummus. Blend or process thoroughly after each addition until you've added enough water to achieve the consistency you want. The hummus should be very smooth. 5. Serve or store. TIP: Hummus will stay fresh for 3-4 days in the refrigerator and 1-2 months in the freezer. Add-ins * If you'd like, pick one (or more) of these popular add-ins to blend into your hummus: 1. Add one teaspoon of cumin, if you like the flavor.

2. Two or three teaspoons of hot chili oil can spice things up. 3. Toss in cup of roasted red peppers. 4. Or four teaspoons curry powder. 5. Include cup of sliced jalapenos.

Eat veggie, build muscle like the Men's Health Guy

7.30am - Meal 1 Oats, a cup of milk, scoop of whey protein, fruit.(PROT) 10.30am - Meal 2 Six-egg white omelets, two slices of wholewheat bread.(PROT) 1.15pm - Meal 3 Sprouts, brown rice, green salad, a cup of yoghurt.(CARB) 3.15pm - Meal 4 A protein bar or two scoops of a meal replacement shake and fruit such as papaya.(PROT) 5.15pm - Meal 5 Six egg whites, a salad.(PROT) Dinner - Meal 6 A cup of cottage cheese, handful of almonds, an apple.

Brown rice salad Ingredients: 1 cup brown rice (cooked)

 1 large green pepper (chopped)1 onion (chopped) 1 cup celery 1 cup lettuce (chopped) 3 tbsp Teriyaki sauce 2 tbsp Soya sauce 2 tbsp olive oil (or sesame oil) Mix all the ingredients and refrigerate for a couple of hours. Serve with orange segments. You may add cooked chicken breast cubes or tuna flakes to this recipe, if you're a non-vegetarian eater.

Chicken and spinach parm What you'll need 1 tbsp olive oil 1 boneless, skinless chicken breast 1 tbsp bread crumbs 1 tsp grated Parmesan cup marinara 1 small clove of garlic 3 handfuls spinach leaves Salt and pepper to taste
How to make it Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to -inch thickness, then sprinkle with bread crumbs, cheese, salt and pepper, pressing so the crumbs stick. Place in the pan with the garlic and saut for two to three minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about six minutes). Makes one serving Per serving 395 calories: 32gm protein, 19gm carbohydrates, 22gm total fat (3gm saturated fat), 608mg sodium, 5gm fibre

Tuna Melt Patties - (Makes 2 patties)

Here's a special edition of an American classic that clocks in at a preparation speed of five minutes or less! Ingredients:

1 6oz. can tuna, drained 1 egg white, beaten 2 tbsp. oatmeal (quick or regular) 2 tbsp. onion, diced (or tsp onion powder) tsp garlic powder salt or salt substitute & pepper to taste 2 tbsp. reduced-fat mozzarella cheese (optional) Suggested Alternatives: See "Tuna Time" for more ideas on how you can season your tuna melt patties. Directions: Mix all ingredients except cheese together in a small bowl. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray. Make two small patties by spooning of tuna mixture into each side of the pan and lightly pressing with fork to flatten into a patty. Cook until both sides are brown. Top with 1 tbsp. cheese and serve alone, on top of light bread, or with sides of choice. Nutritional Information Per Serving: Calories - 146.5 Carbs - 4.5 g Protein - 25.5g Fat - 2g Fiber - .5g

Tuna Waldorf Salad w/ Mandarin Oranges On Bed Of Greens Ingredients 3 medium cored/diced red delicious apples, unpeeled Juice of half a lemon (or l Tbsp. lemon juice) 6 oz. chunk white tuna, in water, drained 1 cup chopped celery 1/4 cup walnut pieces 1/2 cup fat-free mayonnaise Directions 1. Toss the apples with the lemon juice, then add the tuna, celery and walnuts. 2. Mix well with mayonnaise. If desired, salt and pepper lightly to taste. 3. Refrigerate for a couple of hours and serve on a bed of lettuce.

Nutritional Facts Yield: 4 servings Nutritional Facts (Per Serving) Calories: 207 Fat: 7 G Protein: 12 G Carbohydrates: 24 G

Mustard Dill Tuna

Dill, 1 tbsp mustard, and chopped celery

Egg salad sandwich What you need

2 hard-boiled eggs 4 hard-boiled egg whites 2 tbsp fat-free sour cream 1 tbsp mustard 2 tbsp finely chopped onion tsp dried dill Dash of ground black pepper 4 slices of wholegrain bread, toasted 50gm raisins Method In a bowl, mash the eggs and egg whites together with a large spoon. Stir in the sour cream, mustard and onion until all the ingredients are well mixed. Add the dill and pepper. Spread the mixture on two slices of toast and top each slice with another toast. Serve the raisins on the side. Makes two servings, with 19gm of protein per serving.
What is sour cream? Sour cream is really only mildly sour, the taste being a result of the lactic acid created by fermentation. Available in shops that stock imported food items, sour cream comes in full-fat, light

and non-fat varieties and is mainly used as a condiment-topping for baked potatoes-or dressing. It is not advisable to store sour cream for more than a month after the manufacturing date. Throw it out if the smell changes.

Minty paneer tikka 200gm cottage cheese (paneer), cubed 1 tbsp honey 2 tbsp lemon juice 2 tbsp yoghurt 4 tbsp chopped fresh mint Salt and garam masala to taste 1 red tomato, sliced Place the paneer cubes in a bowl. Mix the lemon juice, honey, yoghurt, garam masala and half the mint. Spoon the marinade over the paneer and leave to marinate for 30 minutes.
Cook the paneer tikkas under a moderately hot grill until thoroughly cooked and golden brown or alternatively, roast them in a non-stick pan. Sprinkle with remaining mint and serve with tomato slices. Per serving: 580 calories, 28gm protein, 45gm fat, 16gm carbohydrates, 4gm fibre. Snack Summary 1) Paneer Tikka(PROT) 2) Tuna Waldorf Sandwich(PROT) + fruit 3) Baked Pepper Chicken + Bread + salad(PROT) + Fruit 4) Nuts + Yoghurt 5) 6 egg-salad + Bread (PROT) 6) Salad + Yoghurt + fruit 7) A cup of cottage cheese, handful of almonds, an apple. 8) Hummus + Salad 9)

HONEY BAKED CHICKEN 3 1/2 lb. fryer, cut up 1/2 c. honey 1 tbsp. mustard, prepared 1 tsp. curry powder 1/4 c. butter Preheat oven to 350 degrees. In a 13 x 9 x 2 inch baking pan, melt the butter; add honey, mustard, curry powder and mix well. Coat both sides of the chicken pieces with the honey mixture as you place them in the pan, skin side down. Bake 1/2 hour on each side, basting occasionally. Serve with rice.

Baked Indian Chicken 1 whole chicken, cut into pieces 1 cup yogurt 1 small can tomato paste 1 tsp garam masala 2 Tbsp oil 1 tsp each garlic and ginger 1 tsp minced green chilies (or to taste) salt to taste 1 Tbsp chopped cilantro leaves (optional)

Method:

Mix all the ingredients (except cilantro leaves) and marinate for at least a couple of hours. Place chicken and the marinade in an oiled baking pan. Bake in a pre-heated oven at 350 degrees, for 1 to 1 hours. Sprinkle chopped cilantro leaves over the baked chicken before serving.
Spicy Baked Chicken Ingredients: 3/4 cup flour 3/4 tsp. paprika 1/2 tsp. dried hot pepper flakes 2 tbsp. oil 4 chicken breast filets Oregano, salt and pepper to taste Directions: Mix flour with paprika and hot pepper flakes in bowl. Spread oil in baking dish. Rinse chicken and pat dry. Sprinkle with oregano, salt, and pepper. Roll in oil in baking dish. Coat with flour mixture. Place in remaining oil in baking dish. Bake at 400 deg for 20 minutes or until tender; do not turn. 4 servings.

EASY EASY BAKED PEPPER CHICKEN

6 uncooked chicken breasts 2 cups onions and peppers (thinly sliced) 2 tsp pepper 2 tsp basil seasoning 1/4 cup olive oil. Preheat the oven to 350 degrees. Line a deep baking pan (9x13) with foil (this will reduce clean-up time) and seal the heat. Drizzle the foil layer with olive oil to avoid sticking. Sprinkle foil with some of the pepper and basil Lay the chicken breasts on the oil-seasoning mixture, spread out, and drizzle lightly with olive oil. Use a brush or spoon to distribute the oil evenly on top of the chicken Sprinkle the chicken with remaining seasoning, to taste Sprinkle the chicken with the onions and peppers. Important: Cover the pan with another layer of foil, and seal the sides. Bake for 30-45 minutes, or until the center of the chicken is no longer pink.

Oatmeal Raisin Muffins

Ingredients 1 cup oats 1 cup flour (unbleached) 1/2 cup raisins (or cranberries or whatever) 1/2 cup brown sugar 2 tsp baking powder 1 tsp baking soda 1/3 cup olive oil Directions Put in muffin paper and cook for 15 - 25 min (depending on altitude) @ 176 deg C. I assume Splenda could possibly be used in place of the brown sugar, but don't quote me on that.