There are some substitutions that can be made when you are baking to keep the calories reduced from the original recipe.
-If a recipe calls for heavy cream, use an equal amount of evaporated milk
-If it calls for a whole egg, use the equivalent amount of egg beaters (ratio is given on the packaging), or use 1 cup unsweetened applesauce
-1/2 cup butter can be substituted with 1 mashed banana
-All-purpose flour can be changed to ½ or 1/3 cup protein powder (we do this with pancakes). You can also experiment with whole wheat flour, or almond meal…this requires a bit more trial and error
-sour cream can be exchanged with 0% Greek yogurt.
-experiment with agave nectar instead of sugar.
There are ways to ‘lighten up baking and other recipes as well. Send your ideas in and we can post them.
Thursday 05/12/11 Workout Diary-
strength train- gym- legs
leg press-100lb
rotary calf- 20 lb
leg curl- 30 lb
leg extention- 10lb
adductor- 30l
abductor- 30 lb
05/12/11- Thursday Eating Diary:
Day A
7 am- 4 egg whites (67 cal)
2 oz. oatmeal ( dry weight) (221 cal)
11 am- protein shake (160 cal)
1 p.m.- lunch with a friend
sushi with brown rice, tuna, wasabi, ginger, low-salt soy
seaweed salad
6 p.m.- 3 oz turkey breast (149 cal)
3 oz potatoes ( boiled in skin) (64 oz)
8 oz green vegetables ( raw or steamed ) (88 cal)
8 p.m.-3 oz. Halibut (broiled) (145 cal)
3 oz beans, Lima (frozen) (104 cal)
8 oz greens (assorted) ( 88 cal)
1/2 tsp Uda's or flax oil ( 65 cal)
TOTAL CALORIES: cant say exactly
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