Hole in the Head

That's what Aimee calls it anyway.

Ingredients

• 1 slice 100% whole wheat bread
• 1 large whole egg

Procedure

1. Make hole in the head, err, bread.
2. Toast one side of bread in frying pan with a little Pam.
3. Flip bread over, put egg in hole.
4. Let egg cook for a while, then flip the entire thing over.
5. Let cook until yoke is desired consistency.

Nutritional Info

	protein	carbs	fat	calories
totals	10.0	20.0	6.0	170
bread	4.0	20.0	2.0	100
egg	6.0	0.0	4.0	70

Notes

I use my fingers to pinch a hole in the bread, but I imagine a cookie cutter works better.

I like my yoke a little runny.

I top mine off with hot sauce (Cholula).

Perfect Weather

The past couple days have had perfect top down weather (high of 80 degrees). These days are rare in Texas, so you gotta jump to take advantage. I love convertibles... and removable hardtops.

End communication.

Muscle Milk - Dulce de Leche

It's good, but it's not crazy good like Vanilla Cremé or like how Chocolate Milk used to be.

End communication.

Caesar Chicken Wraps

Salad dressing is usually extremely bad for you (creamy blue cheese, ranch, Caesar), but I found some yogurt based salad dressing that is really good. Thus this recipe resides in my "healthy" stash.

Ingredients

• 1/2 chicken breast
• 1 tbsp Caesar dressing
• 1 whole wheat tortilla (burrito sized)
• shredded lettuce

Procedure

1. Bake the chicken breast with some light seasoning. I use cracked salt, cracked pepper and garlic powder.
2. Chop the chicken and let cool. I shove it in the freezer for 5 minutes because I'm impatient.
3. Toss chicken, a handful of lettuce and the Caesar dressing in a mixing bowl.
4. Heat the tortilla on both sides in a frying pan. Don't use oil or anything.
5. Dump the chicken/lettuce/dressing mix onto the tortilla and wrap it up!

Nutritional Info

	protein	carbs	fat	calories
totals	35.5	29.5	7.9	299
chicken	29.5	0.0	1.6	141
dressing	0.5	1.5	3.2	40
tortilla	5.0	25.0	3.0	110
lettuce	0.5	1.6	0.1	8

Notes

The dressing I use is yogurt based and made by Bolthouse Farms. It's good stuff; no preservatives or added sugar.

Use 100% whole wheat tortillas. Note that "wheat" nor "whole wheat" is the same as "100% whole wheat". If you're unsure, just use these.

Breaded Chicken

Ugh, processed flour! It's not as much as you think though. See the nutritional info and notes section.

Ingredients

• chicken breasts
• flour
• 1 whole egg
• splash of milk
• breadcrumbs
• tomato sauce (optional)

Procedure

1. Beat the egg and milk in a mixing bowl like you're going to make scrambled eggs.
2. Dry the chicken breasts with some paper towels.
3. Cut the chicken breasts in half (like you're flaying) so you have thin chicken breasts.
4. One half-breast at a time, roll in the flour, dunk in the egg, and toss in the breadcrumbs
5. Bake for 15 mins at 350 degrees.
6. Optionally serve with 1/2 cup tomato sauce poured on top.

Nutritional Info

	protein	carbs	fat	calories
totals	37.0	33.9	4.9	341
chicken	29.5	0.0	1.6	141
flour	0.5	3.8	0.0	18
egg	1.0	0.1	0.8	12
breadcrumbs	4.0	20.0	1.5	110
tomato sauce	2.0	10.0	1.0	60

Notes

See? It's not a carb overload. In fact, the protein to carb ratio is over 1

When I make this recipe, I use 3 whole chicken breasts, which makes 6 servings total. I estimate 1/4 cup of breadcrumbs for each serving. 1 egg easily covers all 6 servings (I even have to throw away left over egg). I estimate that 1/4 cup of flour covers all 6 servings.

Use organic tomato sauce. I know, I know... it's literally twice the price... but it has a third of the sugar! HEB tomato sauce has 6g sugar vs only 2g sugar for Central Market organic.

Oatmeal "Bodybuilder" Pancakes

Here's my take on the ole bodybuilder pancake recipe. This recipe has been around for years, and I actually used to make it back in college (5 years ago), but I just recently rediscovered it when reading Tom Venuto's book.

Ingredients

• 1/2 banana
• 1/4 cup oatmeal
• 1 whole egg
• 2 egg whites
• 2 oz applesauce
• 1 tbsp almond butter (optional)
• cinnamon (optional)

Procedure

1. Mix all ingredients in mixing bowl until you have a pancake batter like consistency.
2. Pan fry it like pancakes. Best makes 3 smallish pancakes.

Nutritional Info

With the almond butter...

	protein	carbs	fat	calories
totals	44.5	47.8	16.4	508
banana	0.9	19.5	0.3	76
oatmeal	2.5	14	1.5	75
whole egg	6.3	0.4	5.0	74
egg whites	7.2	0.5	0.1	34
applesauce	0.1	6.4	0.0	24
protein powder	24.0	4.0	1.5	130
almond butter	3.5	3.0	8.0	95

Without the almond butter...

	protein	carbs	fat	calories
totals	41.0	44.8	8.4	413

Notes

I like to use frozen bananas that I then thaw in the microwave. That way they are very mushy and mix easily.

The oatmeal shouldn't be "instant" oatmeal. In fact, you should never eat that stuff. Regular or "quick" is ok.

The applesauce should of course be all natural without any sugar added. The reason for the applesauce in this recipe is to make the pancakes more moist.

Protein Smoothie

This is what I'm drinking these days. It's a refinement of my all natural smoothie with more protein. It's delicious. It tastes more indulgent than healthy.

Ingredients

• 1 frozen banana
• 4 oz lite vanilla yogurt
• 1 tbsp all natural almond butter
• 1 scoop vanilla protein powder
• 3-4 ice cubes
• 4-6 oz water

Procedure

1. Blend until smooth.

Nutritional Info

	protein	carbs	fat	calories
totals	34.0	46.0	9.5	385
banana	1.5	31.0	0.5	120
yogurt	5.0	10.0	0.0	60
almond butter	3.5	3.0	8.0	95
protein powder	24.0	2.0	1.0	110

Notes

I use Dannon Lite & Fit for the yogurt. It doesn't have high fructose corn syrup and has little sugar in general. Also, they come in nice 4 oz containers.

I mostly use ON (Optimum Nutrition) 100% Whey French Vanilla Creme for the protein powder, but other flavors work well also.

Sometimes instead of using a full frozen banana, I use half and mix in some other kind of fruit. Half a frozen peach works well.

I drink this first thing in the morning and after workouts because of the high amount of simple carbohydrates.