#and i made a few oat and cinnamon pancakes with high protein content which is great

[despite-everything]

okay so the rice wasnt holding shape as much as i wanted it to but was still cooked enough so i decided to make a mix instead of musubi. didnt really make fried rice per se... i didnt fry any of the rice but i did mix spam with rice, eggs, peas, and seaweed. could've used some carrots and green onions but i legit dont have any right now

[eatordrinkme]

How to Make Pancakes? This Short Article Will Show Steps by Step in So Easy and Rapid Method

Nordic Ware makes a selection of enjoyable character pancake frying pans to make use of if you have kids. A general rule is to use food which hasn't been processed - and raw food advantages are offered to your youngsters if you can pick your fruits and vegetables intelligently. You might additionally utilize them being an element in prepared product like banana breads or muffins. Make classic round pancakes and also decorate with whipped cream or ricotta cheese for hair (add fruit syrup for vibrant hair, if wanted), banana slices for eyes, a strawberry nose, and also a smile made out of delicious chocolate chips. My favorite selection lately is made with oats, peanut butter, a wee bit of maple syrup, almond milk and also banana. Here's how: Components 2 cups all-purpose flour 2 1/2 tsp baking powder 1/2 tsp salt 1 egg, beaten gently 1 1/2 cups milk 2 tablespoon butter, thawed Look with each other very first 3 components (to avoid swellings). Combine the sorted flour, wheel sugar, baking powder, baking soft drink as well as a pinch of salt in a huge blending dish. 1. Throw the flour, oats, salt, baking powder, and also cinnamon together in a huge dish. I directly believe the cinnamon includes the perfect quantity of flavor, though, and also you won't require it. I have actually located it makes absolutely no difference if you cover the plate in cling wrap, so no demand to bother keeping that. Cover with a clean tea towel to maintain them from drying out. I've never ever come across Polly's, I'll need to see if I can check them out following time I'm in New Hampshire (not also far from me). As with all NETWORK MARKETING possibilities, the "possibility" exists, but just how can you ensure your success when all of us understand that a good 97% of those joining fall short to create actual, walk-away easy earnings? I truly loved the fun facts since I did not understand any of them. The individuals at Teflon ® sent me fun frying pan called a Flip-It to try, so I made my pancakes in it. Making these pancakes is actually truly easy. He has gotten the torch in making tasty pancakes and crepes. Or why rather than the fluffy, high pancakes yours resemble level discs? Why do pancake recipes always tell a private not to be able to more than mix your very own batter? 5. Move pancakes to a plate (I find a pile is best as this maintains the very first ones cozy!), Continue including your mix till it's all gone. Mix every one of the completely dry ingredients with each other. If it appears annoying to prepare the household dinner, prepare a few of the energetic ingredients the eve. 4. Prepare your homemade pancake for about two minutes of till golden brownish shade. Are they taller or shorter than the initial two batches of pancakes? Are they taller or much shorter than the first batch of pancakes? These super-thin buckwheat pancakes are a great stand in for conventional entire wheat pancakes. Heavy steam can be an Excellent program towards new materials far also. Associated Web Content and also Helium are fantastic ones to start with. Across the pond, pancakes normally are thicker and fluffier than the regular thinner English dishes. When you are cooking meals and also it likewise demands previously prepared poultry an advantage to complete is normally to quit with the deli counter and obtain an entire previously made chicken. The truth is that nourishment is a broad-varying issue, as well as you require to be notified concerning every kind of meals. It can make larger one dish meals without heating up the oven. You can also have some version of it for morning meal, lunch or supper depending upon how much you enjoy pizza. Exactly how about just one entry ... Believe me it will certainly be worth it when you attempt even among my top 3 remaining sourdough starter dishes listed below. Both will certainly show up tournament in order to make savor on impulse to guarantee that can suggest an impulsive procedure almost, dust or perhaps practically anywhere. Does this mean tablespoon or tsp? The buttermilk turned out a lot more than I remember store-bought buttermilk, yet hey, store-bought is not the genuine thing. To find out how much protein you need for your Usana strategy, compute the suggested daily value concerning.3 grams and multiply it by your height in inches. Prepare food your smaller foods at exceptionally high temps and larger foods at reduced temperature level ranges to obtain the best results. It's safe to state that these salty-sweet bacon-chocolate hotcakes may be the most addicting morning meal food you haven't tried yet. This all also familiar situation is linked right into a grand human tradition: home cooking. A fast blob at the facility leaves just a successfully moisturized middle as well as fewer flavored and also well ready ends. A photographer with respectable skills can do the illumination well beforehand. Give each kid his very own row; it can be maximum to very first layout it on paper. You can observe every little thing you dedicated to a dish and afterwards be rewarded via the likes and kinds you have actually customized for you demands.

[ehtokki]

How to Make Pancakes? This Write-up Will Show Detailed in So Easy and Fast Approach

Nordic Ware makes a variety of fun character pancake frying pans to make use of if you have kids. A guideline is to use food which hasn't been processed - and also raw food advantages are available to your kids if you can select your vegetables and fruits intelligently. You might likewise utilize them being a component in ready product like banana breads or muffins. Make traditional round pancakes as well as enhance with whipped lotion or ricotta cheese for hair (include fruit syrup for vivid hair, if preferred), banana pieces for eyes, a strawberry nose, and also a smile made out of delicious chocolate chips. My much-loved variety recently is made with oats, peanut butter, a wee bit of syrup, almond milk and also banana. Below's just how: Ingredients 2 cups versatile flour 2 1/2 tsp cooking powder 1/2 tsp salt 1 egg, defeated lightly 1 1/2 mugs milk 2 tablespoon butter, thawed Sort with each other initial three ingredients (to avoid swellings). Combine the filtered flour, wheel sugar, cooking powder, cooking soda and also a pinch of salt in a big mixing bowl. 1. Toss the flour, oats, salt, baking powder, and cinnamon with each other in a large dish. I directly think the cinnamon adds the best amount of taste, however, and you won't need it. I have actually discovered it makes definitely no distinction if you cover home plate in cling wrap, so no demand to trouble with that. Cover with a tidy tea towel to keep them from drying. I've never ever come across Polly's, I'll need to see if I can inspect them out following time I remain in New Hampshire (not also far from me). Just like all ONLINE MARKETING opportunities, the "possibility" exists, however exactly how can you guarantee your success when all of us understand that a good 97% of those joining stop working to develop real, walk-away passive income? I really liked the fun realities since I did not know any of them. The individuals at Teflon ® sent me fun frying pan called a Flip-It to try out, so I made my pancakes in it. Making these pancakes is in fact truly straightforward. He has actually picked up the lantern in making tasty pancakes as well as crepes. Or why instead of the fluffy, tall pancakes yours appear like level discs? Why do pancake dishes always inform a specific not to be able to more than mix your own batter? 5. Relocate pancakes to a plate (I locate a heap is best as this maintains the first ones warm!), Continue including your mix till it's all gone. Mix every one of the dry components together. If it appears annoying to prepare the household dinner, prepare a few of the active components the evening before. 4. Prepare your homemade pancake for regarding 2 minutes of till gold brownish shade. Are they taller or much shorter than the initial 2 sets of pancakes? Are they taller or much shorter than the very first batch of pancakes? These super-thin buckwheat pancakes are a great stand in for typical whole wheat pancakes. Steam can be an Excellent program towards new materials far too. Associated Content and also Helium are excellent ones to begin with. Across the pond, pancakes normally are thicker and fluffier than the common thinner English dishes. When you are food preparation dishes as well as it additionally necessitates previously prepared fowl a good thing to finish is generally to stop with the delicatessens counter and acquire an entire previously made fowl. The truth is that nutrition is a broad-varying matter, and you require to be informed about every type of dishes. It can make larger one recipe meals without heating up the range. You can even have some version of it for breakfast, lunch or supper relying on how much you like pizza. Just how around simply one entry ... Trust me it will certainly be worth it when you try even among my top 3 remaining sourdough starter dishes below. Both will certainly appear competition in order to make enjoy on whim to guarantee that might indicate an impulsive process practically, dirt or maybe almost anywhere. Does this mean tbsp or teaspoon? The buttermilk ended up much more gooey than I remember store-bought buttermilk, however hey, store-bought is not the genuine thing. To figure out how much protein you require for your Usana plan, compute the advised day-to-day worth concerning.3 grams and increase it by your elevation in inches. Prepare food your smaller sized foods at very high temps and bigger foods at lower temperature varies to get the most effective impacts. It's safe to state that these salty-sweet bacon-chocolate pancakes might be one of the most addictive morning meal food you have not tried yet. This all as well familiar situation is linked into a grand human tradition: comfort food. A fast blob at the facility leaves just a properly hydrated middle as well as fewer flavored and also well prepared ends. A photographer with suitable abilities can do the lighting well in advance. Offer each kid his own row; it can be optimum to first design it theoretically. You can observe every little thing you committed to a recipe and afterwards be rewarded with the sort as well as types you have actually personalized for you requirements.

[hello-tiger]

How to Make Pancakes? This Post Will Show Detailed in So Easy and Quick Method

Nordic Ware makes a variety of fun character pancake pans to utilize if you have youngsters. A rule of thumb is to use food which hasn't been refined - and also raw food benefits are offered to your youngsters if you can choose your fruits and vegetables sensibly. You may additionally take advantage of them being an element in prepared merchandise like banana breads or muffins. Make classic round pancakes and also embellish with whipped cream or ricotta cheese for hair (include fruit syrup for vibrant hair, if wanted), banana slices for eyes, a strawberry nose, and a smile constructed out of chocolate chips. My preferred selection recently is made with oats, peanut butter, a wee bit of syrup, almond milk as well as banana. Below's how: Components 2 cups all-round flour 2 1/2 tsp baking powder 1/2 tsp salt 1 egg, defeated gently 1 1/2 mugs milk 2 tablespoon butter, melted Sift together first 3 active ingredients (to stop swellings). Combine the sorted flour, wheel sugar, baking powder, cooking soda and a pinch of salt in a large blending dish. 1. Throw the flour, oats, salt, baking powder, as well as cinnamon together in a big dish. I personally think the cinnamon adds the excellent quantity of flavor, though, and also you will not need it. I have discovered it makes definitely no difference if you cover home plate in cling wrap, so no need to trouble with that said. Cover with a clean tea towel to keep them from drying out. I have actually never become aware of Polly's, I'll need to see if I can check them out following time I'm in New Hampshire (not as well much from me). As with all Multi Level Marketing possibilities, the "possibility" exists, however exactly how can you guarantee your success when most of us recognize that an excellent 97% of those signing up with stop working to develop actual, walk-away passive revenue? I really enjoyed the enjoyable facts because I did not know any one of them. The folks at Teflon ® sent me enjoyable pan called a Flip-It to try out, so I made my pancakes in it. Making these pancakes is in fact really easy. He has grabbed the torch in making tasty pancakes and crepes. Or why rather than the cosy, tall pancakes yours appear like flat discs? Why do pancake recipes constantly tell a private not to be able to above blend your very own batter? 5. Relocate pancakes to a plate (I find a heap is best as this keeps the first ones cozy!), Continue adding your mix till it's all gone. Mix all of the completely dry components with each other. If it seems annoying to prepare the household dinner, prepare a few of the active ingredients the evening before. 4. Cook your homemade pancake for about 2 minutes of till golden brownish shade. Are they taller or much shorter than the very first 2 batches of pancakes? Are they taller or shorter than the initial batch of pancakes? These super-thin buckwheat pancakes are a fantastic stand in for typical whole wheat pancakes. Steam can be a Wonderful training course towards new products much as well. Associated Web Content and also Helium are terrific ones to begin with. Throughout the fish pond, pancakes generally are thicker and fluffier than the typical thinner English dishes. When you are food preparation meals and also it also necessitates previously prepared fowl a good thing to finish is typically to stop with the delicatessens counter and obtain a whole previously made fowl. The reality is that nutrition is a broad-varying issue, and you require to be notified regarding every type of dishes. It can make bigger one recipe meals without heating up the range. You can even have some version of it for morning meal, lunch or supper relying on just how much you enjoy pizza. Just how about simply one entrance ... Believe me it will be worth it when you attempt even one of my top 3 remaining sourdough starter dishes below. Both will show up competition in order to make appreciate on whim to ensure that can imply an impulsive procedure almost, dirt or probably almost anywhere. Does this mean tablespoon or tsp? The buttermilk turned out more gooey than I remember store-bought buttermilk, however hey, store-bought is not the genuine thing. To discover just how much healthy protein you need for your Usana strategy, calculate the suggested daily value about.3 grams and increase it by your height in inches. Prepare food your smaller sized foods at exceptionally high temps and also larger foods at lower temperature ranges to get the most effective effects. It's secure to say that these salty-sweet bacon-chocolate hot cakes may be one of the most addicting morning meal food you have not attempted yet. This all as well familiar situation is connected right into a grand human tradition: comfort food. A quick dollop at the center leaves only a properly hydrated middle and less flavorful and well prepared ends. A photographer with suitable skills can do the lighting well ahead of time. Offer each youngster his very own row; it can be maximum to very first layout it on paper. You can observe everything you dedicated to a dish as well as after that be rewarded through the sort as well as types you've customized for you needs.

[instefanspants]

How to Make Pancakes? This Short Article Will Program Detailed in So Easy as well as Fast Technique

Nordic Ware makes a range of fun personality pancake frying pans to utilize if you have youngsters. A guideline is to make use of food which hasn't been refined - as well as raw food advantages are offered to your children if you can pick your fruits and vegetables intelligently. You may additionally utilize them being an aspect in prepared product like banana breads or muffins. Make classic round pancakes and also embellish with whipped lotion or ricotta cheese for hair (include fruit syrup for vivid hair, if wanted), banana slices for eyes, a strawberry nose, and a smile made out of delicious chocolate chips. My much-loved range recently is made with oats, peanut butter, a wee bit of syrup, almond milk as well as banana. Below's just how: Components 2 mugs all-round flour 2 1/2 tsp baking powder 1/2 tsp salt 1 egg, beaten lightly 1 1/2 cups milk 2 tablespoon butter, melted Sift together first three components (to stop swellings). Integrate the filtered flour, wheel sugar, baking powder, baking soda and a pinch of salt in a big mixing bowl. 1. Toss the flour, oats, salt, baking powder, as well as cinnamon together in a huge bowl. I directly believe the cinnamon includes the perfect amount of taste, though, and also you won't require it. I have actually discovered it makes absolutely no distinction if you cover home plate in plastic wrap, so no need to bother with that. Cover with a tidy tea towel to maintain them from drying out. I've never ever heard of Polly's, I'll have to see if I can inspect them out next time I'm in New Hampshire (not too much from me). Similar to all Multi Level Marketing chances, the "possibility" exists, however exactly how can you guarantee your success when most of us recognize that a great 97% of those joining stop working to create real, walk-away easy income? I really enjoyed the enjoyable facts since I did not understand any of them. The folks at Teflon ® sent me enjoyable frying pan called a Flip-It to check out, so I made my pancakes in it. Making these pancakes is in fact truly simple. He has actually grabbed the lantern in making delicious pancakes as well as crepes. Or why as opposed to the fluffy, high pancakes your own look like flat discs? Why do pancake dishes always inform a private not to be able to above blend your very own batter? 5. Move pancakes to a plate (I find a heap is best as this maintains the very first ones warm!), Continue adding your mix till it's all gone. Mix all of the completely dry components with each other. If it appears annoying to prepare the household dinner, prepare a few of the active components the eve. 4. Cook your homemade pancake for regarding 2 mins of until golden brownish color. Are they taller or much shorter than the initial 2 sets of pancakes? Are they taller or much shorter than the initial set of pancakes? These super-thin buckwheat pancakes are a fantastic stand in for conventional whole wheat pancakes. Vapor can be a Terrific course in the direction of brand-new materials much as well. Associated Content and Helium are fantastic ones to start with. Throughout the fish pond, pancakes normally are thicker and also fluffier than the regular thinner English recipes. When you are cooking meals as well as it also demands formerly prepared chicken a good thing to complete is usually to quit with the deli counter and get an entire previously made chicken. The reality is that nourishment is a broad-varying matter, and also you need to be educated regarding every sort of meals. It can make bigger one recipe meals without warming up the oven. You can even have some version of it for breakfast, lunch or dinner relying on how much you love pizza. Exactly how around just one access ... Trust me it will certainly deserve it when you try even one of my leading 3 leftover sourdough starter recipes listed below. Both will show up tournament in order to make enjoy on impulse to ensure that can suggest a spontaneous process almost, dirt or perhaps almost anywhere. Does this mean tablespoon or teaspoon? The buttermilk ended up much more gooey than I remember store-bought buttermilk, but hey, store-bought is not the genuine thing. To learn how much healthy protein you need for your Usana strategy, calculate the recommended day-to-day value regarding.3 grams and multiply it by your elevation in inches. Prepare food your smaller foods at extremely high temperatures and bigger foods at lower temperature varies to get the very best effects. It's risk-free to claim that these salty-sweet bacon-chocolate hotcakes may be one of the most addicting breakfast food you haven't tried yet. This all also familiar circumstance is tied into a grand human tradition: comfort food. A quick glob at the center leaves only a properly hydrated middle as well as fewer flavored as well as well prepared ends. A photographer with decent skills can do the lighting well ahead of time. Offer each kid his own row; it can be maximum to first design it on paper. You can observe every little thing you committed to a recipe as well as afterwards be compensated via the likes as well as kinds you've customized for you needs.

[derrickappleus]

7 Breakfast Recipes Under 300 Calories

Who doesn’t love a good breakfast? I know I do! Some of the best foods ever created are breakfast foods. The only problem is that traditional breakfast favorites like French toast, pancakes, bacon, and sausage can really pack in the calories. If you’re following a restricted-calorie diet, you certainly don’t want to blow a huge chunk of your allotted calories on the first meal of the day. That might leave you thinking that you have to eat a sad grapefruit or a lonely bowl of yogurt instead of a full-flavored, tasty breakfast.

Before you find yourself skipping the most important meal of the day to save the calories, read on because we have some great news: You can have your pancakes and eat them, too! To help you create delicious breakfast foods that also happen to be healthy, we created this list of 7 breakfast recipes under 300 calories. At 300 calories per recipe, each breakfast clocks in at only a fourth (or, less) of your calorie allowance for the day. How great is that!

1. 4-Ingredient Protein Pancakes

As promised, you can have pancakes for breakfast! These easy, high-protein pancakes come in at just 59 calories per serving. That leaves plenty of room to add berries or sugar-free syrup to your pancakes. You could even add a side of turkey bacon and still stay under 300 calories! You could also try our Apple Cinnamon Protein Pancakes variation to switch things up from time-to-time.

2. Blueberry French Toast Casserole

Even French toast isn’t off-limits on a restricted-calorie diet! Each half-cup serving of this Blueberry French Toast Casserole has a measly 123 calories. That makes it one of our favorite breakfast recipes under 300 calories!

3. Mediterranean Egg White Frittata

Frittatas are an excellent choice for your daily breakfast, or you can serve them for weekend brunch. They’re high in protein and the flavor possibilities are endless! This skinny frittata features veggies, oregano, and feta cheese to add a pop of Mediterranean flavor. The 161 calories per serving is also nowhere near our 300 calorie goal!

4. Strawberry Waffles

Yes, even waffles have a place on the breakfast plate if you’re counting calories! These gluten-free waffles are naturally sweetened with fruit and they come in at just over 200 calories per serving. That leaves plenty of wiggle room to add some protein powder or an egg to up the protein content. And don’t forget the light syrup!

5. Banana Walnut Overnight Oatmeal

Oatmeal is another breakfast staple that can be heavy on the calories if you aren’t careful! Our Banana Walnut Overnight Oatmeal is made with hearty oats, bananas, and walnuts. It will keep your morning on track with only 213 calories per serving!

6. Skinny Breakfast Sausage and Old-Fashioned Buttermilk Biscuits

Being able to eat sausage and a biscuit under 300 calories is sweet news to this Southern soul! The Skinny Breakfast Sausage clocks in at 85 calories per patty while the Old-Fashioned Buttermilk Biscuits are 183 calories each. That’s only 268 calories total for a homemade, Southern-style comfort breakfast!

7. Cinnamon Rolls

That’s right, you read that correctly! Cinnamon rolls made our list of breakfast recipes under 300 calories! This is truly a triumph of human ingenuity (okay, and all of our recipe creators at Skinny Ms). Each of these sweet (but healthy) beauties is 266 calories, which leaves you just enough calories left to scramble up a couple of egg whites to add extra protein. You’re welcome!

This is such a short list, but we have so many breakfast recipes under 300 calories that we made room for a few honorable mentions:

Breakfast Yogurt Parfait in a Jar

Tomato, Ham, and Poached Egg English Muffin

Morning Glory Muffin

Want more? Okay, you got it!

12 Protein-Packed Breakfasts Under 299 Calories

20 Skinny Recipes Under 200 Calories

8 Skinny Recipes for Quick and Easy Breakfasts

Still hungry for more? Follow us on Facebook and Pinterest for skinny recipes, tips, meal plans, and more to help keep you on track for your healthy lifestyle! 

The post 7 Breakfast Recipes Under 300 Calories appeared first on Skinny Ms..

source https://skinnyms.com/breakfast-recipes-under-300-calories/ source https://skinnymscom.blogspot.com/2018/10/7-breakfast-recipes-under-300-calories.html

[itsjaybullme]

17 Power Swaps to Add Muscle to Your Meals

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Lauri Patterson / Getty

When it comes to muscle-building nutrition, it’s hard to beat grilled chicken or beef, brown rice, and assorted vegetables. Add a heaping helping of oatmeal and eggs for breakfast, and you’ve got the basic meal plan of many pre-contest bodybuilders. The motive is simple—these fundamental provisions are proven nutritional forces that can help keep you pumped up and lean. But hell if it isn’t boring. Even if your diet plan offers a little more diversity, you could probably still use a few options for variety’s sake. With that in mind, here are 17 sneaky, palate-pleasing ways to improve the protein content or boost the health, fat-fighting, or workout-recovery benefits of your typical meals, by either adding an ingredient or making an all-out food swap.

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1. Add Ricotta Cheese to Scrambled Eggs, Smoothies, Pancakes, and Toast

Angus Fergusson / Getty

Payoff: Make your scrambled eggs whey cool by adding a dollop or two of ricotta cheese. Unlike most cheeses that are made from milk curd, ricotta comes from the bodybuilding superstar whey protein. “Just half a cup of ricotta has 14g of this high-quality protein,” says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center and nutrition consultant for the NFL’s Pittsburgh Steelers. Whey also contains cysteine, an amino acid that helps produce a big-time cancer-fighting antioxidant called glutathione. Not to mention it’s rich in branched-chain amino acids, which boost muscle growth.

Make it better: “Part-skim, low-fat ricotta is a little more protein-dense than full-fat versions because more nonfat milk solids are added,” Bonci notes. Try spreading ricotta on toasted whole-grain bread or English muffins, and dust with cinnamon.

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2. Add Almond Butter to Oatmeal, Protein Shakes, and Bagels

Cheche22 / Getty

Payoff: It’s hard to get sick of peanut butter, but the almond version is a winning alternative. Jazzing up foods such as oatmeal and shakes with a spoonful of almond butter adds several grams of protein along with fiber, bone-building calcium (more than peanut butter) and plenty of kind-hearted monounsaturated fat that can increase your body’s production of testosterone.

Make it better: Liven up a salad by mixing creamy almond butter with soy sauce, lemon juice, and honey, and pour it on your greens.

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3. Swap in Beans for Rice

Shutterstock

Payoff: At the risk of stating the obvious, brown rice trumps white as a side dish. But with plenty of iron, 15g of protein, and 15 or more grams of appetite-squashing fiber per cup, beans reign supreme. “When you do serve rice, you can easily mix in some canned beans for a protein boost,” says dietitian Susan Kleiner, Ph.D., owner of High Performance Nutrition in Mercer Island, WA, and author of Power Eating (Human Kinetics, 2007). Go with half a cup of both.

Make it better: Scan the freezer section of your local market for edamame, soybeans in the shell. “Edamame provides a more complete protein than any other bean,” Kleiner says. Toss shelled edamame, black and kidney beans with olive oil and chopped garlic for a super-fast three-bean salad side dish.

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4. Add Shrimp to Salads, Soups, and Pasta

Moya Mcallister

Payoff: Although small, shrimp pack a big nutritional punch, so keep your freezer stocked with a bag at all times. “Shrimp is a great source of protein with little fat,” Bonci points outs—indeed, for only 90 calories and a measly gram of fat in a 3-oz serving, a meal can be 18g of protein richer. “Pre-cooked frozen shrimp is easy to add to almost any meal,” Bonci notes. This crustacean is also an excellent source of the antioxidant selenium and one of the few food sources of natural vitamin D (many foods rich in vitamin D are fortified, such as milk)—a critical hormone that’s not only a potential tumor-tamer, but is also key for muscle strength.

Make it better: Toss a handful of shrimp into a plastic baggie with a pinch each of chili powder, black pepper, oregano, and sea salt, and carry in a cooler for an on-the-go, protein-packed snack.

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5. Swap in Eggs for Egg Whites

ZAKmac / Getty

Payoff: Sure, egg whites are almost pure protein, but there’s no reason to be chicken about eating the whole thing. Egg yolks contain choline, an essential nutrient for brain health; lutein and zeaxanthin, key phytochemicals for healthy vision; extra protein; vitamin B12 for fat breakdown; and vitamin D, “a vitamin needed to maintain the integrity and composition of muscle tissue,” Bonci explains. What’s more, research has nixed any notion that cholesterol in egg yolk raises cholesterol levels in the body. In fact, egg yolk may be indispensable for muscle growth and strength. One study from Texas A&M University (College Station) found that subjects who had three egg yolks per day gained about twice as much muscle and strength as those who ate no more than one egg yolk a day while following a 12-week weight-training program.

Make it better: Crack open an Eggland’s Best egg and your omelet will be awarded extra omega-3 fatty acids and vitamin E.

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6. Add Ground Flaxseed to Oatmeal, Yogurt, Shakes, and Baked Goods

Westend61 / Getty

Payoff: According to Bonci, flaxseed contains cardio-protective omega-3 fatty acids, cholesterol-lowering fiber and plant compounds called lignans that can reduce the risk of prostate cancer. You could also douse your bowl of oats with flaxseed oil, but “the oil lacks the fiber, lignans, and nutty crunch of the seeds,” Bonci says

Make it better: Whole flaxseeds pass right through your system. For proper digestion and absorption, purchase ground flaxseeds, or grind them yourself with a coffee grinder. One tablespoon of ground flaxseeds contains 37 calories, 1g of protein, 2g of carbs (almost all of it’s fiber), and 3g of fat.

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7. Add Oregano to Pasta Sauce, Eggs, Soups, and Chili

DR NEIL OVERY / Getty

Payoff: According to researchers from the U.S. Department of Agriculture, oregano contains higher antioxidant levels than other herbs and even most fruits and vegetables. By mopping up pesky free radicals, oregano’s antioxidants can help prevent cancer, heart disease, and stroke, plus accelerate post-exercise muscle recovery.

Make it better: Adding fresh oregano to a bottle of extra-virgin olive oil infuses the oil with the herb’s aromatic flavor.

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8. Swap in Kale for Iceberg Lettuce

Westend61 / Getty

Payoff: “You get a lot of wonderful water with iceberg,” Kleiner remarks. In other words, it’s a big nutritional dud. Kleiner says that kale and other dark, leafy greens such as Swiss chard, spinach, and collard greens provide tremendous nutrient density for very few calories. This includes plenty of beta-carotene, fiber, immune-boosting vitamin C (kale contains the most), vitamin K, and manganese, a trace mineral that helps produce energy from protein and carbohydrates.

Make it better: Try sautéing kale leaves with olive oil and garlic for 30-60 seconds. “I also like to add a dash of lemon juice, rice vinegar, balsamic vinegar, or soy sauce,” Kleiner adds.

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9. Swap in Smoked Salmon for Deli Sandwich Meats

Payoff: Smoked salmon may be the best thing to happen to your sandwich since, well, sliced bread. “The omega-3 fats found in salmon appear to have a positive effect on mobilizing abdominal fat,” Kleiner says. The 16g of protein in 3oz is a great bonus.

Make it better: Like the clean and jerk, cream cheese and smoked salmon are a dynamic duo. But sack a bit of fat and opt for a slimmed-down cream cheese such as Philadelphia Light.

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10. Add Cocoa Powder to Protein Shakes, Oatmeal, and Chili

Payoff: Here’s some sweet science: Various studies have determined that magnesium is effective at reducing insulin resistance and improving blood-sugar levels, both of which are vital to keeping fat storage in check. Few foods contain more magnesium than cocoa. By choosing cocoa powder, you skip the fat, sugar, and excessive calories found in chocolate bars.

Make it better: Look for cocoa powder produced without Dutch processing, which greatly reduces the levels of good-for-you flavonoids and polyphenols.

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11. Swap in Salsa for Sauces

alexbai / Getty

Payoff: Served atop chicken or fish, salsa adds plenty of flavor, a vegetable serving and almost no belt-stretching calories, fat, or sugar. The latter rarely applies to most marinades and gooey sauces. “You also get a bit of the phytonutrient lycopene that may reduce prostate cancer risk,” Bonci adds.

Make it better: Muir Glen Black Bean & Corn salsa adds oomph to any bird, plus a bit of fiber. Extra-hot salsas contain chili pepper, which provides the fat-burning molecule capsaicin.

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12. Add Walnuts to Salads, Cottage Cheese, Pancakes, and Cereal

Mrs / Getty

Payoff: Chomping on nuts regularly may cut your risk of gaining unwanted weight by up to 30%, according to a study in the journal Obesity. Kleiner thinks various components of nuts, such as monounsaturated fat, minerals, and fiber, may be the reason. Stock your pantry with walnuts, since these provide more omega-3s than any other nut.

Make it better: Roasted walnuts will leave your taste buds begging for more. Bake them at 350° for 5-10 minutes.

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13. Swap in Apple Butter for Jam

Michael Grayson / Getty

Payoff: As a highly concentrated form of apples, apple butter has less added sugar and more fiber than most jams. Studies show an inverse relationship between fiber intake and obesity, so it’s no wonder it helps put the kibosh on the munchies.

Make it better: Swirl apple butter into cottage cheese, add a sprinkle of cinnamon, and you have a flavorful, protein-rich snack.

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14. Add Wheat Germ to a Pre-workout Protein Shake

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Payoff: The embryo of the wheat grain is a good source of chromium, which improves glucose uptake into muscle cells, allowing you to hoist more poundage. Wheat germ also supplies arginine, an amino acid needed for the production of nitric oxide, which boosts blood flow to muscles so more nutrients can get to them. In addition, it’s a good source of octacosanol, an alcohol that can increase muscle strength.

Make it better: Place wheat germ at the bottom of your blender before adding liquids. This makes your shake less likely to be gritty.

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15. Swap in Red Bell Peppers for Green Bell Peppers

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Payoff: This is one case in which green is not cool. With 60% more vitamin C, a generous addition of chopped red bell peppers can make your post-workout meal better for your recovery. “There’s some data to support the idea that antioxidants such as vitamin C may aid muscle recovery at the cellular level,” Bonci says. She adds that red bell peppers are also sweeter and provide much more lycopene.

Make it better: Cooking red bell peppers makes them more potent because heat improves the absorption of lycopene, so try adding them to pasta sauce.

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16. Add Turmeric to Quinoa, Rice, Canned Tuna, and Pasta Sauce

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Payoff: Whatever grub you’re using to recharge your muscles post-exercise, don’t forget the yellow. A chemical in turmeric called curcumin can reduce inflammation (which in turn aids joint recovery) as well as improve insulin sensitivity, so nutrients that aid in recovery have an easier time entering muscle cells.

Make it better: Mix cooked grains or beans with raisins and cashews, then season with turmeric, cumin, and coriander.

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17. Swap in Water and Whey Protein for Plain H2O

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Payoff: Gulping down plenty of water before exercise is recommended, but to get the most bang for your workout buck, stir in some protein. “Whey protein before weight training can reduce muscle breakdown and soreness, and it stimulates greater muscle growth afterward,” Kleiner advises. You do want to get bigger, stronger, and faster, right?

Make it better: As one of the fastest-acting proteins, whey protein isolate is your best bet here. Pure isolate mixes well with water, so you’re spared those irksome clumps. Go with 20g pre-workout. Also consider adding 20g of a fruit-flavored whey to a 20- or 32-oz bottle of water, and sip on it throughout the day to stay hydrated and anabolic.

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