Six Packs > Big Macs

1-0-0-lbs:

leanmeanworkoutmachine:

1/ Sweet Potato Pancakes/Waffles

Ingredients

• 150 grams Sweet Potato, mashed
• 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n’ cream)
• 3 Egg Whites
• 1/4 cup chopped Walnuts (optional)
• 1/2 tsp Baking Soda
• 1/2 tsp Nutmeg
• 1 tbsp Cinnamon

Directions

1. In a large bowl, mix all ingredients until smooth.
2. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.
3. Serve with cinnamon and sugar free syrup.

Nutrition Facts

• Calories 309
• Total Fat 1g
• Total Carb  35g
• Protein 40g

2/ Bacon ‘n Cheese Sweet Potato

Ingredients

• 1 medium baked Sweet Potato
• 1/2 cup Cottage Cheese
• 2 tbsp Low-Fat Mozzarella Cheese, shredded
• 2 slices Turkey Bacon (cut into small pieces)
• 1 tbsp crushed Red Pepper
• chopped Broccoli, to garnish

Directions

1. Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper.
2. Microwave for 1.5-2 minutes, or until cheese is melted.

Nutrition Facts

• Calories 296
• Total Fat4g
• Total Carb40g
• Protein25g

3/ Sweet and Spicy Sweet Potato Soup

Ingredients

• 2 medium Carrots, peeled
• 2 stalks Celery
• 1 large Onion, peeled and halved
• 3 tbsp Enchilada Sauce
• 2 cloves Garlic, chopped
• Salt and Black Pepper
• 1 Bay Leaf
• 5 cups Chicken Stock
• 1 large baked Sweet Potato, cubed
• Fat free Greek Yogurt for garnish

Directions

1. Heat a soup pot over medium-high heat and spray with Olive Oil Pam.
2. Add carrots, celery and onion and cook for 5 minutes.
3. Add the garlic, chipotle, and enchilada sauce and stir to combine.
4. Stir in salt, pepper and a bay leaf and cook for 1 minute.
5. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes.
6. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through.
7. Garnish with dollop of Greek yogurt.

Nutrition Facts

Amount per serving

• Calories 207
• Total Fat3g
• Total Carb15g
• Protein30g

4/ Sweet Potato Fries/Chips

Ingredients

• 16 oz Sweet Potatoes
• Choice of seasonings

Directions

1. Preheat oven to 425.
2. Cut up sweet potatoes (fries, wedges, whatever you prefer).
3. Season and spray pan and sweet potatoes with Olive Oil Pam.
4. Bake for 15-20 minutes or until golden brown.

Nutrition Facts

• Calories 109
• Total Fat1g
• Total Carb23g
• Protein2g

5/ Sweet Potato Stir Fry

Ingredients

• 4 oz Pork Chop
• 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick
• 1 cup cut Cabbage (I like purple, for the color)
• 1/2 cup Cauliflower (again, purple)
• 1/2 cup Broccoli
• Salt and Pepper, to taste

Directions

1. Place sweet potatoes in oven at 425 for 15 minutes.
2. Meanwhile, cook pork chop on medium heat until done.
3. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper.

Nutrition Facts

• Calories 296
• Total Fat4g
• Total Carb30g
• Protein35g

6/ Sweet Potato Bread

Ingredients

• 8 oz mashed Sweet Potato, without skin
• 2 scoops Vanilla Whey
• 1 cup Oat Bran
• 2 Egg Whites
• 2 tbsp Milk
• 1/4 cup chopped Walnuts (optional)
• 1/2 cup Splenda
• 1 tsp Nutmeg
• 1 tsp Vanilla
• 1 Tbsp Cinnamon

Directions

1. Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam.
2. Mix whey and oat bran into medium bowl.
3. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well.
4. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes.
5. Cool bread in pan on rack 15 minutes.

Nutrition Facts

• Calories 89
• Total Fat 1g
• Total Carb 14g
• Protein 8g

omfg drooling everywhere need

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> my arms :(

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woooooooow

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the fack…

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muffintop-less:

“What is the fastest way to get abs?”

There are no shortcuts unfortunately. If you try to starve or crash diet, you’ll end up skinny fat because your body will turn to muscle for fuel, not fat… and building muscle takes time. The “fastest” way to get abs is to be patient… eat clean in a mild caloric deficit, do cardio and lift weights. If it were “fast” and easy to get abs… a lot more people would have them ;) 

(via mariahcatfitandfierce)