Thank you to the nutrition's section "Favorite Recipe" and the Keto section's "Keto Recipe's" threads for their helpful suggestions.

Muesli

Ingredients

• 1 cup rolled oats
• 1.5 oz linseeds (flaxseeds)
• 1 oz dry roasted almonds (chopped)
• 2 oz mixed dried fruits (muscat raisins, cherries, apricots)
• 1 tsp cinnamon (+ other spices as you desire)
• 0.5 cup unsweetened apple juice
• 1 tbsp freshly squeezed lemon juice
• 1 medium granny smith apple (not peeled)
• 1 cup fat-free natural yogurt
• 1 cup blueberries
• 3 scoops vanilla protein powder

Directions

1. Place the oats, dried fruits, almonds, linseeds (flax), cinnamon and apple juice into a Tupperware container.
2. Add water to cover and a squeeze of lemon juice.
3. Place in the fridge and leave overnight until all the juice has been absorbed.
4. Grate the apple and add this and the yogurt to the mixture.
5. Stir.
6. Divide the muesli among three bowls, stir in a scoop of protein powder and top with an equal serving of the berries.

Cheat Meal Tips Articles:

• Cheating: Should You Do It? - By Shannon Clark
• Damage Control: To Cheat Or Not To Cheat! - By John Berardi
• Cheat Days: Are They For You? - By Fawnia Dietrich
• Other Cheat Meal Tips Articles...

Onion Rings

Ingredients

• One large white onion chopped into rings
• 3 packets of cream of wheat
• 1 tbsp Garlic Powder
• Salt and Pepper to your own taste
• 1 tbsp Cayenne Pepper
• 1 egg
• 3 egg whites
• 1-2oz of skim milk

Directions

1. Cover baking sheet in tin foil (much easier clean up) and spray with Pam
2. Preheat oven to 425
3. Mix milk and eggs in one dish until blended evenly
4. Mix all dry ingredients (cream of wheat, pepper, salt etc.) in another bowl
5. Dip rings in wet mixture with one hand and then place in dry mix
6. Cover rings with dry mixture and press down into mixture with other hand.
7. Shake of excess and place on baking sheet. (They can be close to each other because they wont stick to each other plus they also shrink)
8. Bake for 15-18 minutes then flip them over. The bottoms by now should be browned.
9. Place back in oven for another 5 minutes and this should help brown the other side a little more

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Low Carb Pancakes

Ingredients

• 1 cup egg whites
• 4 tbsp flax seed or psyllium husk
• Sprinkle Splenda/sucralose
• Sprinkle cinnamon

Directions

1. Mix all ingredients in the blender

Toppings

• All natural Peanut butter/almond butter
• Sugar free pancake syrup
• Put the mix into a frying pan.
• Flip until both sides are perfectly browned. Add toppings if desired.

Low Carb Protein Bar

Ingredients

• 1/2 cup pecans
• 1/2 cup walnuts
• 1/3 cup flax meal
• 1/3 cup nut butter
• 4-6 eggs
• Pinch salt
• 1/3 cup sugar-free syrup
• 6 scoops protein powder

Directions

1. Mix everything.
2. Put on an PAM-ed baking tray and flatter
3. Bake for 15-20 minutes at 175 Celcius.

Low Carb Diets Articles:

• The Effects Of Very Low Carbohydrate Diets! - By Shannon Clark
• Low-Carb Diets & Extra Lard - By Anssi Manninen
• Low Carb Diets: The Way To Go? - By Glen Danbury
• Other Low Carb Diets Articles...

Oat Applesauce Muffins

Ingredients

• 2.1 oz Flour
• 0.7 oz Oats
• 1 TSP Stevia
• 1 TSP Baking Powder
• 1 TSP Cinnamon
• Pinch of Salt
• 1 large Egg
• 2 oz Fat Free Milk
• 1.5 oz Apple Sauce

Directions

1. Combine Dry ingredients & wet ingredients separate.
2. Then combine both but do not over mix.
3. Pour into non stick muffin tin & bake at 400 for 12-15 minutes until a tooth pick that is inserted comes out dry.

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