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175 Recipes for cutting (40/40/20 c/p/f ratio)
Old Thu, December 2nd, 2004, 11:24 AM   #1
causticmuse
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Default 175 Recipes for cutting (40/40/20 c/p/f ratio)

Quote:
UPDATE!!!!! (PLEASE READ) Hey everyone, here's what's going on: I was contacted by the new owners of In2nutrition.com, Soloshealth, and asked to remove the recipe PDFs from my server. Although I compiled the recipes using their site during the Discovery National Body Challenge in 2004 when access to their system was FREE for all, they are now a paid service and therefore understandably don't want such a core part of their program available for free, especially since I was so thorough about creating so many different versions, LOL.

Anyway, Soloshealth is willing to work with me a bit and has asked that I give them 10 recipes from each of the following four categories: Breakfast, Lunch, Dinner, Snack. They will then provide me with an approved PDF of those 40 recipes to post, hopefully for each of the different calorie/macro levels I had up before.

I know it isn't 175 recipes, but it is still reasonable of them to compromise this way.

So if you have any interest in the new file, please feel free to PM me or post here the recipes you'd most like to see in it. I will send them the list on Friday, January 12, 2007.
---------------------
Here are 175 healthy recipes (and 70 extra ones in some cases) from In2Nutrition (Discovery Health National Body Challenge diet site) calibrated for males and females trying to lose fat. Meals are pretty close to a C/P/F ratio of 40/40/20, easy to prepare in around 5-20 minutes, and generally pretty tasty. Each recipe is one serving. If you go with 6 meals a day from these recipes (ignore the 5 meals/day meal plan listings...the I2N meal planner only lets you set up 5 meals a day), you'll be good to go on balanced meals.

I found the recipes very useful when I was first starting out and still a newbie to reading labels and tracking nutrients. This made meal planning a no-brainer.

Just make sure you check your BMR and cutting calorie range before you pick out which recipe file to use. Males should NOT be using the 200-240 calorie recipes for women. Women trying to gain can probably go with the 2000 calorie/day set. If anyone wants me to recalibrate the recipes with other ratios to suit your goals (bulking, more carbs, less carbs, etc.), let me know. These should be pretty good baselines for most people trying to lose fat in combination with resistance training and cardio.

**NOTE: I do not recommend the bar recipes in the PDF files below. If you want to make your own cheap but tasty meal replacement bars, please check out my Homemade Protein Bars thread.

**NOTE 2: A BFL buddy of mine noticed an error in one of the recipes in the batch of 70 extra recipes I posted with some of the base sets, "String Cheese and Apples". For some reason, the system thinks one medium apple = 6 g carb, and wiill therefore tell you to have 3.5 apples with your string cheese if you are using the 1400 calorie recipe set. I couldn't find a way to manually edit this, so please use common sense and just have one apple, folks.

1400 calories per day recipes (200-240 calories/meal; 38/38/24 ratio)
http://maggiewang.com/bfl/In2Nutriti...es_PDF_All.pdf Main file (175 recipes)
http://maggiewang.com/bfl/I2N-33-41-...240calorie.pdf Extra file (70 more recipes)

2000 calories per day recipes (300-350 calories/meal; 40/40/20 ratio)
http://maggiewang.com/bfl/Recipes-male-300calorie.pdf Main file (175 recipes)
http://maggiewang.com/bfl/Recipes-ma...orie-extra.pdf Extra file (70 more recipes)

2400 calories per day recipes (400-450 calories/meal; 40/40/20 ratio)
http://maggiewang.com/bfl/Recipes-male-400calorie.pdf Main file (175 recipes)
http://maggiewang.com/bfl/Recipes-ma...orie-extra.pdf Extra file (70 more recipes)

2800 calories per day recipes (450-500 calories/meal; 40/40/20 ratio)
http://maggiewang.com/bfl/Recipes-male-450calorie.pdf

==========
LOW CARB versions

2000 calories per day recipes (300-350 calories/meal; 20/60/20 ratio)
http://maggiewang.com/bfl/Recipes-ma...e-20-60-20.pdf

2700 calories per day recipes (450 calories/meal; 33/33/33 ratio)
http://maggiewang.com/bfl/Recipes-33...450calorie.pdf

==========
HIGHER CARB Version

1650 calories per day recipes (275 calories/meal; 50/30/20 ratio)
http://maggiewang.com/bfl/I2N-50-30-...75calories.pdf


Here's a list of the included recipes--it pretty much covers snacks, breakfasts, lunches, dinners, and desserts:

Apple Cinnamon Oatmeal
Ahi Tuna Tonnato
Almond Cherry Cereal
Antipasto
Antipasto Salad
Apple Cinnamon Bar
Apple Cinnamon Cereal
Apple Cinnamon Muffin
Apples, Cheese and Almonds
Apricot Belgian Waffle
Apricot Parfait
Avocado And Tomato Omelette
Baked Emerald Tuna
Banana Berry Smoothie
Banana Delight
Banana French Toast
Banana Shake
Bean and Cheese Burrito
Beef and Asparigus
Beef and Bean Burrito
Beef and Lentil Stew
Beef Stir Fry
Beef Vegetable Soup
Berry Smoothie
Black Bean Chicken Stew
Black Bean Pita
Black Bean Quesadillas
Blue Moon Soy Smoothie
Blueberries, Cheese and Almonds
Blueberry Bar
Blueberry Belgian Waffles
Blueberry cottage cheese
Blueberry Crepes
Blueberry French Toast
Braised Lamb
Broiled Vegetable Terrine
Bruschetta with Chicken
California Salad
California Snack
Cheddar, Broccoli, and Potato Soup
Cheese, Apple and Walnuts
Cheese, Blackberries and Almonds
Cheese, Crackers and Almonds
Cheese, Oranges and Nuts
Cheese, Peaches and Almonds
Chicken and Asparigus
Chicken and Cottage Cheese Lettuce Wrap
Chicken and Spinach Stir Fry
Chicken Avocado Breakfast Tortilla
Chicken Broccoli Bisque
Chicken Broccoli Stir Fry
Chicken Cauliflower Curry
Chicken Ceasar Salad
Chicken Curry Pasta
Chicken Lettuce Wrap
Chicken Patties
Chicken Pineapple Pizza
Chicken Pizza
Chicken Quesadillas
Chicken Salad
Chicken Salad Pocket
Chicken Sandwich
Chicken Tortilla Soup
Chicken Tostada
Chicken with Couscous
Chinese Chicken Salad
Chocolate Almond Cereal
Chocolate Banana Dip
Chocolate Banana Shake
Chocolate banana soy smoothie
Chocolate Bar
Chocolate Cherry Bar
Chocolate Cherry Cereal
Chocolate Cherry Muffin
Chocolate Coconut Bar
Chocolate Coconut Cereal
Chocolate Coconut Muffin
Chocolate Muffin
Chocolate Peanut Butter Bar
Chocolate Peanut Butter Mousse
Chocolate Pudding
Chocolate Raspberry Shake
Chocolate Shake
Chocolate Soy Muffin
Chocolate Strawberry Muffin
Chocolate Yogurt w/ Bananas
Cinnamon Almond Cereal
Cinnamon Raisin Bran Cereal
Cinnamon Raisin Bran Muffin
Cinnamon Raisin French Toast
Cinnamon Soy French Toast
Cottage Cheese and Apricots
Cottage Cheese and Pears
Cottage Cheese Peaches & Strawberries
Couscous Patties
Cucumber Tomato Salad
Cucumber-Tomato Pita
Double Berry Soy Smoothie
Egg and Kidney Bean Salad
Egg Pocket
Egg white oatmeal snack
Egg White Sandwich
Egg Whites, Apples and Nuts
Egg Whites, Grapes and Walnuts
Egg Whites, Orange and Nuts
Eggplant and Pork
Eggplant Parmesan
Fajita Omelette
Farmer Salad
Fettucine Alfredo
Fresh Tomato Pizza
Frittata with Spinach and Ham
Garden Scramble
Garlic Chicken Pasta
Garlic Chicken with Artichokes
Greek Omelette
Greek Pasta Salad
Grilled Cheese and Tomato Sandwich
Grilled Halibut Dijon
Grilled Tuna Balsamico
Guacamole Chicken Pita
Ham and Cheese Breakfast Tortilla
Ham and Cheese Sandwich
Ham Lettuce Wrap
Hawaiian Pizza
Honolulu Seafood Salad
Italian Custard with Apricots
Italian Custard with Blueberries
Italian Custard with Peaches
Italian Custard with Pears
Italian Custard with Pineapple
Italian Custard with Strawberries
Lamb and Green Bean Stew
Linguine with Clam and Tomato Sauce
Mandarin Chicken with Couscous
Mediterranean Pizza
Mexican Chicken Salad
Mexican Pita Pocket
Mocha Muffin
Montana Bean Salad
Mushroom Topped Fillets
New York Deli Grilled Cheese
Oatmeal Shake
Oatmeal Tuna Snack
Orange French Toast
Parmesan Glazed Chicken
Pasta in Tomato Cream Sauce
Pasta Primavera with Chicken
Peach Crepes
Peach Oatmeal
Peach Oatmeal with Egg Whites
Peanut Butter and Crackers
Peanut Butter Banana Shake
Peanut butter chocolate shake
Peanut butter shake
Pear Parfait
Pineapple Waldorf Salad
Pork Meatballs in Pineapple Sauce
Power Snack
Raisin Nut Bar
Raspberry French Toast
Raspberry Shake
Salmon & Spinach
Salmon and Crackers
Salmon Lettuce Wrap
Salmon Patties
Salmon Salad
Salmon Salad Lettuce Wrap
Salmon Sandwich
Salmon Stir Fry
Salmon Tortilla
Salmon with Couscous
Santa Fe Chicken Burrito
Scrambled egg breakfast tortilla
Scrambled Eggs with Toast
Shrimp and Mushroom Omelette
Shrimp and Vegetable Stir-Fry
Sizzling Beans with Chicken
Spanish Pilaf with Chicken
Spicy Grilled Cheese
Spicy Pork Taco
Spinach Mushroom Salad
Strawberry Almond Cereal
Strawberry Apple Dip
Strawberry Banana Shake
Strawberry Chocolate Bar
Strawberry Chocolate Mousse
Strawberry Coconut Cereal
Strawberry Coconut Muffin
Strawberry Coconut Pudding
Strawberry Crepes
Strawberry French toast
Strawberry Nut Yogurt
Strawberry Oatmeal
Strawberry Peanut Butter Waffles
Strawberry Pudding
Strawberry Raspberry Shake
Strawberry soy smoothie
String Cheese and Apple
String Cheese and Apricots
String Cheese and Blueberries
String Cheese and Grapes
String Cheese and Orange
String Cheese and Raspberries
Stuffed Tomato with Chicken
Stuffed Tomato with Tuna
Szechuan Chicken in Peanut Sauce
Szechuan Pork
Taco Salad
Thai Chicken Lettuce Wrap
Thai Chicken Pasta
Three Bean Salad
Toast and Poached Eggs
Tofu and Vegetable Pasta
Tofu Breakfast Quesadilla
Tofu Eggplant Gumbo
Tofu Pizza
Tofu Stir Fry
Triple Berry Fruit Salad
Tuna and Bean Salad
Tuna and Crackers
Tuna Avocado Snack
Tuna Dijon
Tuna pita
Tuna Salad Lettuce Wrap
Tuna Sandwich
Tuna stir fry
Tuna Tortilla
Turkey and Bean Stew
Turkey and Black Beans
Turkey and Cheese Lettuce Wrap
Turkey and Crackers
Turkey Avocado Wrap
Turkey Burger
Turkey Chili
Turkey Scaloppini
Turkey Scramble
Turkey Stroganoff
Turkey Tostada
Turkey, Apple, and Avocado Salad
Veggie Ham Scramble
Veggie Scramble
Veggie Tostada
Waldorf Salad
White Pizza with Chicken

-Maggie

Last edited by causticmuse; Wed, January 10th, 2007 at 11:41 AM.. Reason: Added link to homemade bars
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Old Thu, December 2nd, 2004, 12:02 PM   #2
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WHOA, Maggie, that is awesome! Those are some great recipies, too. Thanks for that list, I'm downloading them right now!
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Old Thu, December 2nd, 2004, 08:43 PM   #3
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*Bookmarked*

Class.
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Old Thu, December 2nd, 2004, 09:43 PM   #4
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Thank you very much for this!
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Old Thu, December 2nd, 2004, 09:52 PM   #5
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awesome thanx
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Old Fri, December 3rd, 2004, 12:55 AM   #6
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This is really great. One of my problems was getting tired of eating the same meals time after time.
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Old Fri, December 3rd, 2004, 09:13 PM   #7
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Same here

bookmarked

Awesome, Thank you
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Old Sat, December 4th, 2004, 10:27 AM   #8
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Thanks!!
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Old Sun, December 5th, 2004, 07:12 PM   #9
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WOW!! That is awesome!!! Thank you so much!!
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Old Mon, December 6th, 2004, 02:44 AM   #10
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Could you use these recipes if you were bulking up too?

It'd be AWESOME if you could..
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Old Mon, December 6th, 2004, 10:22 AM   #11
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Quote:
Originally Posted by aheyn01
Could you use these recipes if you were bulking up too?

It'd be AWESOME if you could..
Yes, you could use the recipes for bulking, but you'd need to adjust for your bulking calorie range. 1400, 2000, and 2400 are probably too low for most males to bulk. You can either double the portions of the 1400 menu if your bulking range is around 3000 calories, or I can post a 3500 calorie version of the menu later today.

- Maggie
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Old Thu, December 9th, 2004, 11:15 AM   #12
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wow!!! amazing!

I'm just starting out and this will help me in the grocery store this weekend. Thank you SO much (this should be a sticky)
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Old Sun, December 12th, 2004, 08:44 PM   #13
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I don't know if this is behind or what, but I also reckon this should be a sticky, it's great.
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Old Sun, December 12th, 2004, 09:20 PM   #14
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Quote:
Originally Posted by Jim
I don't know if this is behind or what, but I also reckon this should be a sticky, it's great.
Agreed - good stuff.
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Old Mon, December 13th, 2004, 02:35 AM   #15
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this is amazing
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Old Mon, December 13th, 2004, 12:42 PM   #16
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Just added a 2800 calorie 40/40/20 version for maintenance/bulking, and a 2000 calories 20/60/20 (c/p/f) version for low carbers. If your range is a bit higher than what I have, you can always double the portions in the lower calorie files.

Maggie
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Old Tue, December 14th, 2004, 03:14 PM   #17
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Is this what you used to loose all that weight?
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Old Tue, January 4th, 2005, 06:47 PM   #18
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I've added a new version of the recipe file, this time with a 33/33/33 ratio as requested by Ansett with meals averaging 450 calories each. I've also added 70 more recipes in the "extra" files beneath the links for the main recipe files, bringing the total up to 245 recipes. The list of recipes has been updated with the new additions.
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Old Tue, January 4th, 2005, 07:59 PM   #19
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Geeeeesh, you've just won the prestigious "Allen's Holy Crap That's Awesome" award!

-Allen
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Old Wed, January 5th, 2005, 05:38 PM   #20
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Thanks: Great reading and planning material for a snowy night. Making my shopping list.
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