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My Daily Eats Log - Printable Version

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My Daily Eats Log - PEP-PATRIOT - 04-18-2025

Chocolate Peanut Butter protein brownies


1/2 cup oats, blended in blender to flour

1/2 cup whole wheat flour

1 1/2 cups whey protein powder

1/3 cup unsweetened cocoa

1/2 cup nonfat dry milk

2 egg whites

1 Tablespoon sugar free chocolate syrup

1 teaspoon vanilla

1/4 cup natural peanut butter

1/2 - 1 cup water


Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. Add dry ingredients. Slowly add water until "gooey". (this does not turn into a batter; it is very thick in consistency). Pour into 9x9 pan lined with wax paper. Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.


Approximate nutritional breakdown (depends on your protein powder) per bar: 

187 calories, 

7g fat, 

18g carb, 

21g protein

[Image: 9cd9bd11173a1901890050e4d60b902d.jpg]

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My Daily Eats Log - PEP-PATRIOT - 04-21-2025

Slow Cooker Beef Roast with 3 Eggs Sunnyside Up for Breakfast. Everything a Growing Boy or Girl needs....[Image: 543395fe5af150a74c398c1da7a33008.jpg]

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My Daily Eats Log - PEP-PATRIOT - 04-24-2025

Lightly Breaded Cubed Pork Loin With Mini Lobster Tail, Homemade High Protein Barilla Pasta Salad and a little left over stuffing.[Image: 969952139ce3f7e92e3939ce083dd168.jpg]

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My Daily Eats Log - PEP-PATRIOT - 04-27-2025

High Protein Packed Chicken Omelette

Ingredients:
- 6 large eggs

- 1 cup diced cooked chicken breast (120g protein)

- 1/2 cup shredded cheddar cheese (115 calories, 6g protein)

- 1/4 cup chopped cooked bacon (100 calories, 3g protein)

- 1/4 cup diced onion

- 2 cloves garlic, minced

- 1 tablespoon olive oil

* Salt and pepper to taste
* Optional fillings: diced bell peppers, mushrooms, spinach

Instructions:
1. In a large bowl, whisk together eggs, salt, and pepper until well-beaten.

2. Heat the olive oil in a large non-stick skillet over medium heat.

3. Add the diced onion and cook until translucent, about 3-4 minutes.

4. Add the minced garlic and cook for an additional minute.

5. Pour the whisked eggs over the onion and garlic mixture.

6. Sprinkle the diced cooked chicken, shredded cheese, and chopped bacon evenly over half of the omelette.

7. Use a spatula to gently fold the other half of the omelette over the fillings.

8. Cook for an additional 2-3 minutes, until the cheese is melted and the eggs are cooked through.

9. Slide the omelette onto a plate and serve hot.

Macro Breakdown:

* Calories: 740
* Protein: 134g
* Fat: 44g
* Carbohydrates: 24g

Tips:

* Use leftover cooked chicken to increase protein content.
* Add other fillings like diced bell peppers, mushrooms, or spinach to increase calorie and nutrient density.
* Experiment with different types of cheese, such as mozzarella or feta, for varying flavor profiles.
[Image: 8a29023c17d00898eebe2e9925f2a53d.jpg]

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My Daily Eats Log - PEP-PATRIOT - 05-05-2025

PHigh Protein Lean Beef & Chicken Enchiladas

Ingredients

5 Low-Carb/High-Protein Tortillas

4oz each of Lean Ground Beef & Chicken

1/4 cup No Salt Added Black Beans, drained and rinsed

1/3 cup Red or Green Enchilada Sauce

1/4 Cup of High Protein/Low Fat Plain Yogurt

2 tbsp. Diced Green Chiles

1/3 cup Low-Fat Mexican Blend Cheese

Salt & Pepper, as desired

Green Onions, if desired

Instructions

Preheat oven to 350 degrees Fahrenheit

In a skillet over medium heat, saute ground beef & chicken until cooked

Add in diced chiles, salt & pepper

Transfer meat to a bowl and add in beans

Mix Yogurt and enchilada sauce and Spread half of the sauce on the bottom of an oven safe dish

Divide the meat and bean mixture evenly down the middle of the 5 tortillas

Sprinkle with half of the cheese

Roll up tightly and place seam side down in the dish

Spread remaining yogurt/enchilada sauce on top

Sprinkle with remaining cheese

Bake for 10-12 minutes


Nutritional Profile - Whole Recipe: ( this is my 1 serving ) not counting rice and refried beans.

Calories: 578
Protein: 64g
Carbs: 49g
Fat: 14g

[Image: 6f6a6f0fd7602c2f7c747b7e17ec1585.jpg]

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My Daily Eats Log - PEP-PATRIOT - 05-15-2025

Cottage Cheese Mashed Potatoes


Made with simple ingredients these homemade Cottage Cheese Mashed Potatoes are creamy, delicious, and a high protein, healthier option.


Ingredients


5 Pounds Potatoes


1 ½ Cups Cottage Cheese


2 Scoops Protein Powder - *Optional for more protein (Unflavored)


½ Cup Milk - or Milk Substitute


3 Tablespoons Butter


1 Teaspoon Black Pepper


¼ Teaspoon Salt


5 Teaspoons Minced Garlic


Instructions


Prepare your potatoes by either baking, boiling, or microwaving them


Baked Potatoes


Wash your potatoes and optionally peel them


Poke them with a fork


Place them onto a baking sheet


Bake them on 425F/218C for around 50-55 minutes


Boiled Potatoes


Wash your potatoes and optionally peel them


Cut your potatoes in half


Put them into a large pot filled with salted water (at least 1'' over the top of your potatoes)


Bring them to a boil


Drop the heat to low/simmer and pull them off the heat after around 15-20 minutes (they should be tender)


Microwave Potatoes


Wash your potatoes and optionally peel them


Poke them with a fork


Put them in the microwave for around 5-6 minutes depending on how powerful your microwave is


Cottage Cheese Mashed Potatoes


Add your cooked potatoes into a large mixing bowl and lightly mash them up


Dump in your Milk, Butter, Black Pepper Salt, Minced Garlic, and anything else you want


Mash everything together again


Process or blend your Cottage Cheese and optional Protein Powder until smooth


Add and mash that in until you've reached your desired texture


If they appear to be too dry you can add in more milk


Calories in the whole recipe with Low Fat Cottage Cheese & 2 Scoops Unflavored Protein Powder:


Calories: 2643


Fat: 43g


Saturated Fat: 24g


Sodium: 892mg


Carbs: 422g


Fiber: 31g


Sugar: 35g


Protein: 142g


Per Serving (If you make 10):


Calories: 264


Fat: 4.3g


Saturated Fat: 2.4g


Sodium: 89.2mg


Carbs: 42.2g


Fiber: 3.1g


Sugar: 3.5g


Protein: 14.2g


Calories in the whole recipe with Low Fat Cottage Cheese (No Protein Powder):


Calories: 2403


Fat: 39g


Saturated Fat: 23g


Sodium: 630mg


Carbs: 419g


Fiber: 31g


Sugar: 33g


Protein: 94g


Per Serving (If you make 10):


Calories: 240


Fat: 3.9g


Saturated Fat: 2.3g


Sodium: 63mg


Carbs: 41.9g


Fiber: 3.1g


Sugar: 3.3g


Protein: 9.4g


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My Daily Eats Log - PEP-PATRIOT - 05-16-2025

26oz Medium Bloody Rare Sirloin with Smashed Sweet Potatoes, and Steamed Broccoli for dinner. Everything a Growing Boy or Girl needs....[Image: c87465943cce52877323a0ea34417809.jpg]

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Mmmmmmmmmm. How steak should be eaten.[Image: 0290d424e9cf8c3aa8dd63e4e1b61203.jpg]

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My Daily Eats Log - PEP-PATRIOT - 05-18-2025

Marry Me Chicken. Recipe posted here...

https://r.tapatalk.com/shareLink/topic?url=https%3A%2F%2Fsteroidsboard%2Ecom%2Fshowthread%2Ephp%3Ftid%3D1120&share_tid=1120&share_fid=2350286&share_type=t&link_source=app

Marry Me Chicken[Image: 48108c98883e6d23c46f3a5fe0124a80.jpg]

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My Daily Eats Log - PEP-PATRIOT - 05-25-2025

That's a 30oz, 1 1/2 inch thick, Medium/Bloody Rare Sirloin off the Grill with smashed Sweet Potatoes and Peach, Honey, Habanero Baked Beans (new for me) washed down with of course..... Yuengling Light Beers.....[Image: 36310a8a5873c2847e6cc97db9af9b88.jpg]

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My Daily Eats Log - PEP-PATRIOT - 06-23-2025

Grilled 26oz Medium Rare Sirloin with Steamed Broccoli and Smashed Sweet Potatoes
[Image: 8d71b71a2410946a912e28aef53bcbc2.jpg]

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