Good thread!
I'm on a clean bulk at the moment and I'm an ectomorph, so I need to consume more carbs than most.
Sources:
Protein: Lean beef/lamb, Turkey breast, chkn breast, fresh and canned (no salt) fish (mainly salmon and tuna), eggs, cottage cheese, mozzarella cheese, milk (limited amounts)
Carbs: Sweet potatoes, brown rice, oatmeal, beans/chickpeas, pumpernickel bread (limited amounts), fruit (limited amounts), veggies
Fats: EV olive oil, flax oil, fish oil, ANPB, animal fats
Here is an example of what I did yesterday:
Breakfast: 1/2 cup oatmeal (cooked in half milk, half water), 1/2 orange, 1/2 banana, 1 apple, 2 tblspoons of berries, 1 tblspoon fat-free natural yoghurt and 8 egg whites scrambled with pepper, parsley & thyme
How I make my oatmeal more flavoursome:
I cook it overnight in a slow-cooker (saves time) with 150ml milk and just over a cup of water (use only water if cutting) with a teaspoon of vanilla extract/natural peppermint oil. In the morning, I add the mashed banana, chopped apple, berries and stevia or sugar-free flavoured syrup to sweeten. YUM!
Meal 2 (PWO): 40g whey protein mixed with 40g dextrose, 40g maltodextrin
Meal 3: 1/3 cup kidney beans, 1/2 cup cottage cheese, canned salmon, large garden salad[/u]
I mix the salmon with the cottage cheese, add a drop of water/milk and stir-fry in EV olive oil spray with some diced tomato, minced garlic and onion. I also add vinegar to salads.
Meal 4: 1 omelette made with 2 egg-whites and 1 yolk with 1 tblspoon grated mozzarella, chopped bean sprouts, 1 tblspoon ANPB
Meal 5: XL Grilled chicken breast, 1 sweet potato (200g) baked in cinnamon, EV olive oil spray, XL serving of steamed veggies
I grilled the chicken with lemon juice, a bit of grated lemon rind, pepper, garlic, onion and chili flakes, and ate it with wholegrain mustard and home-made salsa.
Meal 6: Cup and a half of cottage cheese with a drop of milk, cocoa powder, stevia, egg white
I mix the cottage cheese, milk (no more than 20mls, just to give a good consistency), egg white and teaspoon of cocoa powder in a blender and add a tblspoon of ANPB, flax oil/EV olive oil and stevia when I eat it. Tastes like chocolate mousse! Well... kinda
Sauces/condiments I use for meat/poulty/fish/veggies:
Pepper, onion flakes, garlic flakes, lemon pepper (sugar-free), chilli flakes, tandoori powder, Mexican herb blend (sugar-free), Italian herb blend (sugar-free) wholegrain mustard, reduced salt soy sauce (limited), low sugar teriyaki sauce (limited), horeradish/wasabi, sucrose-free tomato sauce, sugar-free satay sauce, sucrose-free sweet and sour sauce, sugar-free free red/green curry paste, white wine vinegar, oregano, mint... (can't think of any more at the moment)
To spice my rice I add pepper, garlic flakes, onion flakes and sometimes a bit of thyme/paprika
To make a tasty, healthy curry/casserole:
Pre-heat oven to 180deg celsius
Add a tblspoon of low sugar, low salt sauce/curry paste (I know it's hard finding one that's low in both sugar AND salt. lol.. Just find one low in sugar and use limited amounts) to a kilo of diced meat/poulty in a baking tray. Add water to come about 3/4 of the way up the meat. Add minced/chopped onion, garlic, celery, tomato and chilli (if desired). Cover and cook in oven for 2 hours (longer if you like the meat tender)
OR
Stir fry onion, garlic and meat in EV olive oil until browed, add curry/flavour paste and water to come a third of the way up the meat, cover and let simmer for 45 mins.
Now, for my favourite recipe:
Home-made tomato salsa:
Chop 6 tomatoes, 4 celery sticks, 1 spanish onion, 1 yellow chilli (seeded), fresh coriander leaves, 4 jalapeno chiles (the hotter you want it, the more seeds you add), 4 different coloured capsicums.
Roast the above ingredients on 170 deg celsius for 20 minutes, then place in a food processer.
Add 1/2 cup of lemon/lime juice, ground lack pepper, and a tablespoon of EV olive oil.
Add mango (if desired/allowed)
Process in the food processer BUT DO NOT PUREE IT!
The chilli in the salsa will boost your metabolism and the cooked tomatoes will release more lycopene
Enjoy!
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