Guest guest Posted August 13, 2004 Report Share Posted August 13, 2004 I'm currently on Pam Brown's Boot Camp and I do have yogurt but fat free yogurt. Here's some recipes: Mango Protein Shake (Saturday, 09:30 am) Preparation Time: 5 Minutes Ingredients: 0.50 med mango 4.00 oz yogurt, non-fat plain 1.00 serv. protein powder Directions: Wash slice and peel mango. Add mango, yogurt, protein powder, water and ice to taste then mix all ingredients in blender; process until smooth. Pour into glass. Nutritional Information: Calories: 233, Fat: 1gms., Carbs: 30gms., Protein: 32gms., Sodium: 162mgs., Potassium: 563mgs., Fiber: 1mgs Chicken with Stuffed Potato Skins (No Yogurt but thought you might enjoy!) (Saturday, 05:00 pm) Preparation Time: 55 Minutes Ingredients: 3.00 oz potato, medium baked 2.00 tbsp cheese, parmesan 0.50 cup cheese, cheddar low-fat 0.50 whole chicken, breast 0.50 cup cheese, cottage non-fat 0.12 cup oil, olive 0.50 cup scallions Directions: Prepare chicken. Trim chicken of any visible fat. Cut chicken into 1/4 " strips. Preheat saute pan on high heat for 1 to 2 minutes. Add olive oil and swirl to coat. Add chicken to hot saute pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce heat to medium-high. Add pesto, garlic and seasoned salt to chicken; mix well. Cover and cook for 2 minutes, stirring occasionally. Prepare potato. Mix together scallion, cheddar cheese, parmesan and cottage cheese; set aside. Slice potatoes lengthwise. Remove pulp, leaving ¼ " of the potato in the skin. Mix pulp with cheese mixture. Spoon potato back into skins. Sprinkle top with paprika. Place on ungreased cookie sheet; bake at 350° for 20 min. or until heated through. Nutritional Information: Calories: 481, Fat: 17gms., Carbs: 28gms., Protein: 53gms., Sodium: 1,046mgs., Potassium: 1,338mgs., Fiber: 3mgs Yogurt cottage cheese blend (Sunday, 07:00 pm) Preparation Time: 3 Minutes Ingredients: 1.00 cup blueberries, fresh 6.00 oz yogurt, non-fat plain 1.00 cup cheese, cottage non-fat Directions: Blend cottage cheese and yogurt in blender until smooth. Put mixture in container and add blueberries. Nutritional Information: Calories: 325, Fat: 1gms., Carbs: 41gms., Protein: 40gms., Sodium: 862mgs., Potassium: 497mgs., Fiber: 4mgs Yogurt Blend: Crunchy Protmeal Yogurt (Tuesday, 01:30 pm) Preparation Time: 1 Minutes Ingredients: 1.00 tsp cinnamon, ground 3.00 oz yogurt, non-fat plain 0.25 cup cereal, oatmeal, old fashioned 0.50 serv. protein powder Directions: Mix plain, non fat yogurt, cinnamon, splenda, vanilla protein powder and raw oats in a bowl. If you are taking the yogurt blend with you for a meal on the go, wait to add the oats until you are ready to eat, this way they will still be crunchy! Nutritional Information: Calories: 184, Fat: 2gms., Carbs: 24gms., Protein: 21gms., Sodium: 101mgs., Potassium: 339mgs., Fiber: 3mgs OTHER RECIPES FOR CRAVINGS: Protein Pudding with fruit (Thursday, 01:30 pm) Preparation Time: 5 Minutes Ingredients: 1.00 cup pudding, sugar free 0.75 cup strawberries, fresh 8.00 oz milk, non-fat 1.00 serv. protein powder Directions: Make sugar free pudding as directed. Mix in protein powder, diced fruit and Splenda (if desired). Nutritional Information: Calories: 281, Fat: 1gms., Carbs: 33gms., Protein: 34gms., Sodium: 874mgs., Potassium: 1,519mgs., Fiber: 2mgs Protein Pudding (Friday, 07:00 pm) Preparation Time: 5 Minutes Ingredients: 1.00 cup pudding, sugar free 1.00 serv. protein powder 8.00 oz milk, non-fat Directions: Make sugar free pudding as directed except use very cold water. Mix in protein powder. You can either drink this like a protein shake or put in the freezer for 1-3 hours for a frozen treat! Nutritional Information: Calories: 258, Fat: 0gms., Carbs: 27gms., Protein: 33gms., Sodium: 873mgs., Potassium: 1,394mgs., Fiber Peanut Butter & Apple Protein Oatmeal (Saturday, 07:00 pm) Preparation Time: 0 Minutes Ingredients: 0.50 whole apple, fresh 0.25 cup cereal, oatmeal, old fashioned 1.50 serv. protein powder 1.00 tbsp butter, peanut Directions: Empty oatmeal packet into a microwave-safe bowl. Add protein powder. Add 1-cup water. Stir ingredients until well mixed. Microwave on High for approximately 60 - 90 seconds. Be careful when removing oatmeal from microwave, as it may be hot. Stir thoroughly until oatmeal, protein powder, and water are mixed well. Stir in peanut butter and add apple pieces. Let cool for at least a minute. Nutritional Information: Calories: 381, Fat: 10gms., Carbs: 33gms., Protein: 45gms., Sodium: 226mgs., Potassium: 573mgs., Fiber: 5mgs AND MY VERY FAVORITE! Its great when you use chocolate protein powder (Must be low carb only.........as all of these recipes are if you add protein to them.) Pam's Peanut Butter Protein Bar (Monday, 09:30 am) Preparation Time: 5 Minutes Ingredients: 2.00 serv. protein powder 1.00 tbsp butter, peanut Directions: Mix natural peanut butter with protein powder and about 1-2 tablespoons of water until it is the consistency of cookie dough. Form into the shape of a bar, wrap in waxed paper and freeze until firm. Yummy! Nutritional Information: Calories: 314, Fat: 9gms., Carbs: 11gms., Protein: 54gms., Sodium: 267mgs., Potassium: 520mgs., Fiber: 2mgs Enjoy! Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 13, 2004 Report Share Posted August 13, 2004 The only time I use yogurt is when I mix it with cottage cheese and fruit for one of my meals. I only use the fat free dannon fruit flavored mixture. MN Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 13, 2004 Report Share Posted August 13, 2004 In a message dated 8/13/2004 2:36:07 AM Eastern Daylight Time, emaildb@... writes: > I'm dying for some Stonyfield Whole Plain Organic..... I know it's HUGE in > fat content, but is ohhhh soooo yummy... Personnally, I would save whole yogurt for free day. I used to eat fat free yogurt and had no problems with it. I no longer eat it because of the sugar in it. I try to avoid sugar. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 13, 2004 Report Share Posted August 13, 2004 What exactly is Pam Browns boot camp and where can i read up on it? -- In , " Kathy " <pkall@s...> wrote: > I'm currently on Pam Brown's Boot Camp and I do have yogurt but fat > free yogurt. Here's some recipes: > > Mango Protein Shake > (Saturday, 09:30 am) > > Preparation Time: 5 Minutes > > Ingredients: > 0.50 med mango > 4.00 oz yogurt, non-fat plain > 1.00 serv. protein powder > Directions: > Wash slice and peel mango. Add mango, yogurt, protein > powder, water and ice to taste then mix all ingredients in blender; > process > until smooth. Pour into glass. > > Nutritional Information: > > Calories: 233, Fat: 1gms., Carbs: 30gms., Protein: 32gms., > Sodium: 162mgs., Potassium: 563mgs., Fiber: 1mgs > > Chicken with Stuffed Potato Skins (No Yogurt but thought you might > enjoy!) > (Saturday, 05:00 pm) > > Preparation Time: 55 Minutes > > Ingredients: > 3.00 oz potato, medium baked > 2.00 tbsp cheese, parmesan > 0.50 cup cheese, cheddar low-fat > 0.50 whole chicken, breast > 0.50 cup cheese, cottage non-fat > 0.12 cup oil, olive > 0.50 cup scallions > Directions: > Prepare chicken. Trim chicken of any visible fat. Cut > chicken into 1/4 " strips. Preheat saute pan on high heat for 1 to 2 > minutes. > Add olive oil and swirl to coat. Add chicken to hot saute > pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce > heat > to medium-high. Add pesto, garlic and seasoned salt to > chicken; mix well. Cover and cook for 2 minutes, stirring > occasionally. > Prepare potato. Mix together scallion, cheddar cheese, > parmesan and cottage cheese; set aside. Slice potatoes lengthwise. > Remove > pulp, leaving ¼ " of the potato in the skin. Mix pulp with > cheese mixture. Spoon potato back into skins. Sprinkle top with > paprika. > Place on ungreased cookie sheet; bake at 350° for 20 min. or > until heated through. > > Nutritional Information: > > Calories: 481, Fat: 17gms., Carbs: 28gms., Protein: 53gms., > Sodium: 1,046mgs., Potassium: 1,338mgs., Fiber: 3mgs > > > Yogurt cottage cheese blend > (Sunday, 07:00 pm) > > Preparation Time: 3 Minutes > > Ingredients: > 1.00 cup blueberries, fresh > 6.00 oz yogurt, non-fat plain > 1.00 cup cheese, cottage non-fat > Directions: > Blend cottage cheese and yogurt in blender until smooth. > Put mixture in container and add blueberries. > > Nutritional Information: > > Calories: 325, Fat: 1gms., Carbs: 41gms., Protein: 40gms., > Sodium: 862mgs., Potassium: 497mgs., Fiber: 4mgs > > Yogurt Blend: Crunchy Protmeal Yogurt > (Tuesday, 01:30 pm) > > Preparation Time: 1 Minutes > > Ingredients: > 1.00 tsp cinnamon, ground > 3.00 oz yogurt, non-fat plain > 0.25 cup cereal, oatmeal, old fashioned > 0.50 serv. protein powder > Directions: > Mix plain, non fat yogurt, cinnamon, splenda, vanilla > protein powder and raw oats in a bowl. If you are taking the yogurt > blend with > you for a meal on the go, wait to add the oats until you are > ready to eat, this way they will still be crunchy! > > Nutritional Information: > > Calories: 184, Fat: 2gms., Carbs: 24gms., Protein: 21gms., > Sodium: 101mgs., Potassium: 339mgs., Fiber: 3mgs > > OTHER RECIPES FOR CRAVINGS: > > Protein Pudding with fruit > (Thursday, 01:30 pm) > > Preparation Time: 5 Minutes > > Ingredients: > 1.00 cup pudding, sugar free > 0.75 cup strawberries, fresh > 8.00 oz milk, non-fat > 1.00 serv. protein powder > Directions: > Make sugar free pudding as directed. Mix in protein powder, > diced fruit and Splenda (if desired). > > Nutritional Information: > > Calories: 281, Fat: 1gms., Carbs: 33gms., Protein: 34gms., > Sodium: 874mgs., Potassium: 1,519mgs., Fiber: 2mgs > > Protein Pudding > (Friday, 07:00 pm) > > Preparation Time: 5 Minutes > > Ingredients: > 1.00 cup pudding, sugar free > 1.00 serv. protein powder > 8.00 oz milk, non-fat > Directions: > Make sugar free pudding as directed except use very cold > water. Mix in protein powder. You can either drink this like a > protein > shake or put in the freezer for 1-3 hours for a frozen > treat! > > Nutritional Information: > > Calories: 258, Fat: 0gms., Carbs: 27gms., Protein: 33gms., > Sodium: 873mgs., Potassium: 1,394mgs., Fiber > > Peanut Butter & Apple Protein Oatmeal > (Saturday, 07:00 pm) > > Preparation Time: 0 Minutes > > Ingredients: > 0.50 whole apple, fresh > 0.25 cup cereal, oatmeal, old fashioned > 1.50 serv. protein powder > 1.00 tbsp butter, peanut > Directions: > Empty oatmeal packet into a microwave-safe bowl. Add protein > powder. Add 1-cup water. Stir ingredients until well mixed. > Microwave on High for approximately 60 - 90 seconds. Be > careful when removing oatmeal from microwave, as it may be hot. Stir > thoroughly until oatmeal, protein powder, and water are > mixed well. Stir in peanut butter and add apple pieces. Let cool for > at > least a minute. > > Nutritional Information: > > Calories: 381, Fat: 10gms., Carbs: 33gms., Protein: 45gms., > Sodium: 226mgs., Potassium: 573mgs., Fiber: 5mgs > > > > AND MY VERY FAVORITE! Its great when you use chocolate protein > powder (Must be low carb only.........as all of these recipes are if > you add protein to them.) > > Pam's Peanut Butter Protein Bar > (Monday, 09:30 am) > > Preparation Time: 5 Minutes > > Ingredients: > 2.00 serv. protein powder > 1.00 tbsp butter, peanut > Directions: > Mix natural peanut butter with protein powder and about 1-2 > tablespoons of water until it is the consistency of cookie dough. > Form > into the shape of a bar, wrap in waxed paper and freeze > until firm. Yummy! > > Nutritional Information: > > Calories: 314, Fat: 9gms., Carbs: 11gms., Protein: 54gms., > Sodium: 267mgs., Potassium: 520mgs., Fiber: 2mgs > > > > Enjoy! Kathy Quote Link to comment Share on other sites More sharing options...
Guest guest Posted August 13, 2004 Report Share Posted August 13, 2004 Pam Brown did BFL and you can see pictures of her awesome transformation at www.leanandstrong.com Her website is: http://www.customizedphysiques.com/ At her website you can also see more pictures of her transformation. Her boot camp costs but is worth it if you are at a plateau, need variety and menus made up and geared toward you (more personalized) or just can't seem to make it through your first 12 weeks of your challenge. I, personally, just couldn't get started....however, I had a made up mind that I needed to do something so I tried her Boot Camp and I can't turn back to the way I use to live and eat. HTH! Kathy > > I'm currently on Pam Brown's Boot Camp and I do have yogurt but fat > > free yogurt. Here's some recipes: > > > > Mango Protein Shake > > (Saturday, 09:30 am) > > > > Preparation Time: 5 Minutes > > > > Ingredients: > > 0.50 med mango > > 4.00 oz yogurt, non-fat plain > > 1.00 serv. protein powder > > Directions: > > Wash slice and peel mango. Add mango, yogurt, protein > > powder, water and ice to taste then mix all ingredients in blender; > > process > > until smooth. Pour into glass. > > > > Nutritional Information: > > > > Calories: 233, Fat: 1gms., Carbs: 30gms., Protein: 32gms., > > Sodium: 162mgs., Potassium: 563mgs., Fiber: 1mgs > > > > Chicken with Stuffed Potato Skins (No Yogurt but thought you might > > enjoy!) > > (Saturday, 05:00 pm) > > > > Preparation Time: 55 Minutes > > > > Ingredients: > > 3.00 oz potato, medium baked > > 2.00 tbsp cheese, parmesan > > 0.50 cup cheese, cheddar low-fat > > 0.50 whole chicken, breast > > 0.50 cup cheese, cottage non-fat > > 0.12 cup oil, olive > > 0.50 cup scallions > > Directions: > > Prepare chicken. Trim chicken of any visible fat. Cut > > chicken into 1/4 " strips. Preheat saute pan on high heat for 1 to 2 > > minutes. > > Add olive oil and swirl to coat. Add chicken to hot saute > > pan and sprinkle with salt and pepper. Saute for 2 minutes. Reduce > > heat > > to medium-high. Add pesto, garlic and seasoned salt to > > chicken; mix well. Cover and cook for 2 minutes, stirring > > occasionally. > > Prepare potato. Mix together scallion, cheddar cheese, > > parmesan and cottage cheese; set aside. Slice potatoes > lengthwise. > > Remove > > pulp, leaving ¼ " of the potato in the skin. Mix pulp with > > cheese mixture. Spoon potato back into skins. Sprinkle top with > > paprika. > > Place on ungreased cookie sheet; bake at 350° for 20 min. or > > until heated through. > > > > Nutritional Information: > > > > Calories: 481, Fat: 17gms., Carbs: 28gms., Protein: 53gms., > > Sodium: 1,046mgs., Potassium: 1,338mgs., Fiber: 3mgs > > > > > > Yogurt cottage cheese blend > > (Sunday, 07:00 pm) > > > > Preparation Time: 3 Minutes > > > > Ingredients: > > 1.00 cup blueberries, fresh > > 6.00 oz yogurt, non-fat plain > > 1.00 cup cheese, cottage non-fat > > Directions: > > Blend cottage cheese and yogurt in blender until smooth. > > Put mixture in container and add blueberries. > > > > Nutritional Information: > > > > Calories: 325, Fat: 1gms., Carbs: 41gms., Protein: 40gms., > > Sodium: 862mgs., Potassium: 497mgs., Fiber: 4mgs > > > > Yogurt Blend: Crunchy Protmeal Yogurt > > (Tuesday, 01:30 pm) > > > > Preparation Time: 1 Minutes > > > > Ingredients: > > 1.00 tsp cinnamon, ground > > 3.00 oz yogurt, non-fat plain > > 0.25 cup cereal, oatmeal, old fashioned > > 0.50 serv. protein powder > > Directions: > > Mix plain, non fat yogurt, cinnamon, splenda, vanilla > > protein powder and raw oats in a bowl. If you are taking the yogurt > > blend with > > you for a meal on the go, wait to add the oats until you are > > ready to eat, this way they will still be crunchy! > > > > Nutritional Information: > > > > Calories: 184, Fat: 2gms., Carbs: 24gms., Protein: 21gms., > > Sodium: 101mgs., Potassium: 339mgs., Fiber: 3mgs > > > > OTHER RECIPES FOR CRAVINGS: > > > > Protein Pudding with fruit > > (Thursday, 01:30 pm) > > > > Preparation Time: 5 Minutes > > > > Ingredients: > > 1.00 cup pudding, sugar free > > 0.75 cup strawberries, fresh > > 8.00 oz milk, non-fat > > 1.00 serv. protein powder > > Directions: > > Make sugar free pudding as directed. Mix in protein powder, > > diced fruit and Splenda (if desired). > > > > Nutritional Information: > > > > Calories: 281, Fat: 1gms., Carbs: 33gms., Protein: 34gms., > > Sodium: 874mgs., Potassium: 1,519mgs., Fiber: 2mgs > > > > Protein Pudding > > (Friday, 07:00 pm) > > > > Preparation Time: 5 Minutes > > > > Ingredients: > > 1.00 cup pudding, sugar free > > 1.00 serv. protein powder > > 8.00 oz milk, non-fat > > Directions: > > Make sugar free pudding as directed except use very cold > > water. Mix in protein powder. You can either drink this like a > > protein > > shake or put in the freezer for 1-3 hours for a frozen > > treat! > > > > Nutritional Information: > > > > Calories: 258, Fat: 0gms., Carbs: 27gms., Protein: 33gms., > > Sodium: 873mgs., Potassium: 1,394mgs., Fiber > > > > Peanut Butter & Apple Protein Oatmeal > > (Saturday, 07:00 pm) > > > > Preparation Time: 0 Minutes > > > > Ingredients: > > 0.50 whole apple, fresh > > 0.25 cup cereal, oatmeal, old fashioned > > 1.50 serv. protein powder > > 1.00 tbsp butter, peanut > > Directions: > > Empty oatmeal packet into a microwave-safe bowl. Add protein > > powder. Add 1-cup water. Stir ingredients until well mixed. > > Microwave on High for approximately 60 - 90 seconds. Be > > careful when removing oatmeal from microwave, as it may be hot. Stir > > thoroughly until oatmeal, protein powder, and water are > > mixed well. Stir in peanut butter and add apple pieces. Let cool > for > > at > > least a minute. > > > > Nutritional Information: > > > > Calories: 381, Fat: 10gms., Carbs: 33gms., Protein: 45gms., > > Sodium: 226mgs., Potassium: 573mgs., Fiber: 5mgs > > > > > > > > AND MY VERY FAVORITE! Its great when you use chocolate protein > > powder (Must be low carb only.........as all of these recipes are > if > > you add protein to them.) > > > > Pam's Peanut Butter Protein Bar > > (Monday, 09:30 am) > > > > Preparation Time: 5 Minutes > > > > Ingredients: > > 2.00 serv. protein powder > > 1.00 tbsp butter, peanut > > Directions: > > Mix natural peanut butter with protein powder and about 1-2 > > tablespoons of water until it is the consistency of cookie dough. > > Form > > into the shape of a bar, wrap in waxed paper and freeze > > until firm. Yummy! > > > > Nutritional Information: > > > > Calories: 314, Fat: 9gms., Carbs: 11gms., Protein: 54gms., > > Sodium: 267mgs., Potassium: 520mgs., Fiber: 2mgs > > > > > > > > Enjoy! 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