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175 Recipes (40/40/20 c/p/f ratio)

Discussion in 'Recipes' started by causticmuse, Dec 2, 2004.

  1. causticmuse

    causticmuse Well-Known Member

    Nov 12, 2004
    Likes Received:
    175 Recipes for cutting (40/40/20 c/p/f ratio)

    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/In2Nutrition_Recipes_PDF_All.pdf Main file (175 recipes)
    http://maggiewang.com/bfl/I2N-33-41-26-extra-recipes-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-male-300calorie-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-male-400calorie-extra.pdf Extra file (70 more recipes)

    2800 calories per day recipes (450-500 calories/meal; 40/40/20 ratio)

    LOW CARB versions

    2000 calories per day recipes (300-350 calories/meal; 20/60/20 ratio)

    2700 calories per day recipes (450 calories/meal; 33/33/33 ratio)

    HIGHER CARB Version

    1650 calories per day recipes (275 calories/meal; 50/30/20 ratio)

    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 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

    #1 causticmuse, Dec 2, 2004
    Last edited: Jan 10, 2007
  2. slush_puppy

    slush_puppy Well-Known Member

    Jan 31, 2004
    Likes Received:
    WHOA, Maggie, that is awesome! Those are some great recipies, too. Thanks for that list, I'm downloading them right now!
  3. Jim

    Jim Well-Known Member

    Jan 21, 2004
    Likes Received:

  4. pseudoblock

    pseudoblock Well-Known Member

    Sep 2, 2004
    Likes Received:
    Thank you very much for this! :D
  5. vovo

    vovo Well-Known Member

    Sep 9, 2004
    Likes Received:
    awesome thanx
  6. kingink

    kingink Well-Known Member

    Jul 30, 2004
    Likes Received:
    This is really great. One of my problems was getting tired of eating the same meals time after time.
  7. jmcalla

    jmcalla Well-Known Member

    Jan 25, 2004
    Likes Received:
    Same here


    Awesome, Thank you
  8. Hort

    Hort Well-Known Member

    Sep 6, 2004
    Likes Received:
  9. Gamecock

    Gamecock Well-Known Member

    Dec 5, 2004
    Likes Received:
    WOW!! That is awesome!!! Thank you so much!!
  10. aheyn01

    aheyn01 Well-Known Member

    Oct 5, 2004
    Likes Received:
    Could you use these recipes if you were bulking up too?

    It'd be AWESOME if you could..
  11. causticmuse

    causticmuse Well-Known Member

    Nov 12, 2004
    Likes Received:
    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
  12. Abby

    Abby Well-Known Member

    Jan 21, 2004
    Likes Received:
    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) :tu:
  13. Jim

    Jim Well-Known Member

    Jan 21, 2004
    Likes Received:
    I don't know if this is behind or what, but I also reckon this should be a sticky, it's great.
  14. John Stone

    John Stone Every day is Leg Day
    Staff Member Owner

    Jan 20, 2004
    Likes Received:
    Agreed - good stuff.
  15. ErikTheRed

    ErikTheRed Well-Known Member

    Jul 29, 2004
    Likes Received:
    this is amazing
  16. causticmuse

    causticmuse Well-Known Member

    Nov 12, 2004
    Likes Received:
    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. :)

  17. ErikTheRed

    ErikTheRed Well-Known Member

    Jul 29, 2004
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    Is this what you used to loose all that weight?
  18. causticmuse

    causticmuse Well-Known Member

    Nov 12, 2004
    Likes Received:
    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.
  19. akm3

    akm3 Well-Known Member

    Jan 23, 2004
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    Geeeeesh, you've just won the prestigious "Allen's Holy Crap That's Awesome" award!

  20. marctg

    marctg Well-Known Member

    Feb 25, 2004
    Likes Received:
    Thanks: Great reading and planning material for a snowy night. Making my shopping list. :eat:

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