Beyond Oatmeal: Creative Massive Eating Recipes. Part 2 - Protein & Fat Meals.

So put down that days-old rubbery chicken breast and shot glass of flax oil. It's time to turn those P+C, P+F meal combinations into something more than macronutrient ratios.

Part 1 | Part 2

If you're like me, once you grasped the intricacies of John Berardi's dietary combinations outlined in his Massive Eating and Don't Diet programs, you began to suffer the cruel fate of food monotony.

The taste and creativity of a meal quickly takes a position on the backburner when six meals a day must be planned with precise macronutrients ratios, within an ever-evolving daily caloric goal. When I began, I found myself grabbing two cans of tuna and a pile of brown rice, and calling it a meal. That gets old quick, and soon my friends were embarrassed to eat with me in public.

So for the sake of my taste buds and for the sake of not being forced to live the life of a hermit, I slowly experimented until creating a number of recipes that could actually be considered proper meals. These are meals that you could make for a date. Said date might even be impressed for reasons beyond the fact that she is not eating large amounts of fat and carbs together.

So put down that days-old rubbery chicken breast and shot glass of flax oil. It's time to turn those P+C, P+F meal combinations into something more than macronutrient ratios.

Protein & Fat Meals

Bring on the fat! All of the following are P+F meals work for Massive Eating, as well as any low-carb diet. These meals tend to be a little harder to get creative with, given the ubiquity of carbs in the modern Western diet. But stick to these recipes, and you might not even notice the scarceness of those tricky little carbs.

1

Polyunsaturated Beef Stew

The ingredients and nutritional info below are for one serving, so quadruple the ingredients when you cook it and put the leftovers in the fridge for later.

Ingredients

sirloin steak 6 oz. cut into 1-inch cubes


baby carrots, halved 5


medium onion, chopped 1/2


celery stalk, chopped 1 large


beef broth (from can or bouillon cubes) 1 cup


flaxseed oil 1 tbsp


Directions
  1. Brown the beef cubes in a nonstick skillet spayed with Pam, just until the outside of the pieces are slightly cooked (inside still raw).
  2. Put beef cubes in a larger pot with the broth, onions, celery and carrots.
  3. Cover and boil over low heat for 30 min to 1 hour.
  4. Stir in the flaxseed oil just before you eat it.

This is one of the only dishes I've made that flaxseed oil doesn't ruin the taste of it when you mix it in.

Nutrition Facts
Serving Size (1)
Recipe yields
Amount per serving
Total Calories 250
Fat 27 g
Carb 10 g
Protein 40 g


2

Turkey Kebabs With Spicy Beans

Here's a recipe that you might use to impress someone special, or just to take a much needed break from the grilled meat, oil shot syndrome.

Turkey Kebabs Ingredients

ground turkey, 7% fat 1 lb.


whole eggs 2


olive oil 2 tbsp


ground celery seed 3/4 tsp


tumeric 1/2 tsp


ground cumin 1/2 tsp


coriander 1/2 tsp


ground red chili Couple dashes


black pepper 1 tsp


salt 1 tsp


fresh ginger, finely chopped 1" cube


cloves garlic, finely chopped 4


Spicey Beans Ingredients

fresh green beans, cut into 1" links 1 lb


black mustard seeds 4 tsp


red pepper 1/2 tsp


cloves garlic, finely chopped 4


salt 1 tsp


olive oil 3 tbsp


Directions
  1. Mix all of this together in a big bowl, then form into 2" balls and put on a baking sheet.
  2. Sprinkle top of meatballs with black mustard seeds, then bake at 400-degrees for 15-20 min
  3. Boil the beans in a big pot for 5 minutes, then drain and rinse in cold water.
  4. Spray a nonstick pan with cooking spray and add garlic and mustard seeds.
  5. Fry until seeds start popping, and then add the beans.
  6. Stir-fry for 10 minutes or so, remove from heat, then stir in the olive oil and the rest of the spices.


Nutrition Facts
Serving Size
Recipe yields
Amount per serving
Total Calories 677
Fat 48 g
Carb 11 g
Protein 55 g


3

Mediterranean Salad

Here's a good quick fix for filling in one of the P+F vacancies, or for serving as an appetizer with one of the other main dishes.

Ingredients

extra-lean ground beef 6 oz.


pecans 1 oz.


giant pitted olives 8


romaine lettuce Generous amount


olive oil 1 tbsp


feta cheese, crumbled 1 oz.


Directions
  1. Fry the ground beef in a nonstick skillet, breaking into small chunks with spatula.
  2. Remove from heat and stir in pitted olives and pecans.
  3. Put this mixture over a bed of lettuce, drizzled with olive oil, and sprinkle with feta cheese.


Nutrition Facts
Serving Size
Recipe yields
Amount per serving
Total Calories 703
Fat 55 g
Carb 6 g
Protein 50 g


4

Asian Chicken Curry

Here's a real hodgepodge recipe that mixes Asian and Indian elements, as well as some good old natty PB.

Ingredients

grilled chicken breast, sliced 12 oz.


green bell pepper, sliced 1


scallions, chopped 6


white mushrooms, sliced 6 (replace with shitake if you've got them)


chicken broth, from bouillon 2 Cups


natural peanut butter 4 tbsp


cloves garlic, finely chopped 2


ginger, finely chopped 1-inch cube


Spices


Directions
  1. Stir-fry the garlic and ginger in a nonstick pan with cooking spray for a couple of minutes, add the veggies and continue stirring for a few more minutes, then add the chicken and broth.
  2. Bring to a boil, then stir in a dash of tumeric (not too much), a teaspoon of ground celery seed, as much chili powder as you dare, a teaspoon of coriander, a dash of cumin, and salt to taste.
  3. Stir in the peanut butter slowly, then serve it up.


Nutrition Facts
Serving Size
Recipe yields 2
Amount per serving
Total Calories 525
Fat 23 g
Carb 14 g
Protein 66 g


5

Beef Curry

Ingredients

beef sirloin, grilled to medium-rare and cubed 1 lb


small-medium eggplant, cubed 1


sliced mushrooms 2 cups


medium onion, chopped 1/2


broth (beef or chicken bouillon) 1 cup


cloves garlic, finely chopped 2


ginger root, finely chopped 1-inch cube


plain yogurt, whole 4 tbsp


olive oil 2 tbsp


Spices


Directions
  1. Fry the onions, garlic, and ginger in a nonstick pan with cooking spray until brown, then add mushrooms and eggplant.
  2. Stir-fry for a few minutes, then add beef and broth.
  3. Bring to a boil, and add the following spices: 1 bay leaf (whole), 5 cardamon pods, a dash of chili powder, a dash of tumeric, 1 teaspoon ground coriander, 1/2 teaspoon ground cumin, 1/2 teaspoon ground celery seed, 1 teaspoon Masala spice, and 1 teaspoon salt.
  4. Stir in the yogurt, one tablespoon at a time. The fat profile of whole yogurt is not ideal, but even just four tablespoons really makes this dish nice and creamy.
  5. Add more if you want it to taste better, and don't mind the extra saturated fat. Just before serving, stir in the olive oil.


Nutrition Facts
Serving Size
Recipe yields
Amount per serving
Total Calories 528
Fat 26 g
Carb 14 g
Protein 57 g


6

Salmon With A Cream Spinach Sauce

Here's a way to have your fish oil, and eat it too. This one is damn tasty, and quick to boot. When I first started trying to make fish meals with sauce, they turned into a mushy sludge. But salmon is an ideal choice because it's fairly solid, and if you don't overcook it, it doesn't flake apart.

The sauce with vegetables adds a boatload of flavor and transforms it into a well-rounded meal.

Ingredients

salmon fillet, skin removed 20 oz.


frozen spinach 2 cups


raw eggplant, cut into 1-inch cubes 1/3


onion, finely chopped 2 large slices


plum tomato, finely chopped 1


garlic cloves, finely chopped 4


ginger root, finely chopped 1-inch cube


goat cheese, soft type 1 oz.


Spices


Directions
  1. The salmon needs to be lightly seared. This is best done on an outdoor grill by placing the whole fillet/ fillets on a grill at high heat for 4 minutes on each side. The outside will get browned, but the inside will still be raw. You can also do it on a Foreman Grill, for a quick 4 minutes (don't overcook), or in the oven on broil for 4 minutes on each side.
  2. After searing, cut the salmon into large cubes (1-2 inches) and set aside. Use a sharp knife, and be careful not to cause too much flaking (quick slashes).
  3. While you're pre-cooking the salmon, spray a heated nonstick pan (large wok-style) with cooking spray, and toss-in finely chopped onion slices, garlic, ginger, 4 whole green cardamon pods, and 1 whole bay leaf.
  4. Stir-fry on medium heat for 10 minutes, until onions start to become brown. Keep some extra chicken broth to add to the pan when it gets too dry (a couple of tablespoons at a time).
  5. Add the tomatoes and eggplant next and stir for a couple of minutes, then pour-in one cup of chicken stock. Bring to a boil and add the following spices: 1/2 teaspoon tumeric, 1/2 teaspoon cumin, 1/2 teaspoon coriander, and salt to taste (1/2 -1 teaspoon, depending on how salty the chicken stock is).
  6. Mix these spices together, and as the mixture is at a low boil, stir in the goat cheese, 1 tablespoon at a time.
  7. Add the salmon cubes to the mixture, being careful not to break-up the pieces by placing them gently in the pan and spooning sauce over them.
  8. Cover and simmer for 5 minutes, stir in 1/2 teaspoon Masala spice (careful with those salmon chunks!), and it's time for gnashing of teeth.


Nutrition Facts
Serving Size
Recipe yields
Amount per serving
Total Calories 658
Fat 36 g
Carb 14 g
Protein 67 g
A Note About Spices

It's amazing how picking up a few spices, other than salt and pepper, can really make a huge difference in everyday cooking.

A dash here, a pinch there, and suddenly you've got some gourmet muscle food. Make a trip to the spice section of a larger specialty market (Whole Foods, Central Market, etc.), or better yet, a Middle Eastern/Mediterranean food market.

Pick up these spices (they'll be useful for spicing up all kinds of food):

  • Ground cinnamon
  • Ground tumeric
  • Ground celery seed
  • Whole green cardamon pods
  • Whole bay leaves
  • Ground cumin
  • Whole black mustard seeds
  • Ground red chili pepper
  • Ground coriander
  • These spices are super-cheap, and they make your food taste great. Plus, they are full of anti-oxidants.

Also, pick-up some whole garlic and ginger root. You can store the ginger root in the freezer indefinitely.


Desserts, Snacks & On-The-Go Meals

While sit-down meals are great, a lot of us find ourselves in work settings where grabbing a pre-made bar might be the most convenient option. The following recipes are portable and quick.

If you like the health benefits of flax, but can't stand the taste of the oil, these recipes are especially for you.

7

Peanut Butter Fudge Bars

Some people have told me that these bars stick to their teeth, which might result from adding too much water. I try to use as little water as possible, making it more of a moldable matrix instead of a slimy mess. Just be sure to drink a lot of water with the bars so you can digest the protein.

Ingredients

chocolate protein powder 2 scoops


flax meal (ground flax seeds) 2 scoops


chunky natural peanut butter 4 tbsp


Directions
  1. Mix these together in a bowl, adding 1/2 cup water (or less if you can manage) and Trans-Plex Sweet-n-Up, to taste.
  2. At first, it will seem like it's not enough water, but keep stirring, and it will eventually become a moldable blob of dough that looks like what you would imagine it will on the way out of your body.
  3. Divide the mixture in half, and put it into separate pieces of plastic wrap, shaping into a bar within the wrap. It's easier to shape them by laying plastic wrap in one side of a small casserole dish, pressing the dough into the natural shape of the dish.
  4. Put the bars into the fridge, or store them in the freezer. You can eat them chilled, or even frozen, or you can eat it right out of the bowl with a spoon if you're feeling impatient.

The carb amount is on the high-end for P+F meals, but they are mostly low-impact carbs from the flax seeds. Plus, you get the added benefits of the fiber.

Nutrition Facts
Serving Size
Recipe yields
Amount per serving
Total Calories 300
Fat 23 g
Carb 15 g
Protein na g


8

Almond-Coconut Bars

Here's a variation of the previous bars, with a few more bells and whistles, making them taste sort of like an Almond Joy, if you have a vivid imagination.

Ingredients

flax seed meal 1/2 cup


low-fat cream cheese 5 tbsp


sliced almonds (blanched and raw) 1/2 cup


chocolate whey protein powder 5 scoops


granulated Trans-Plex Sweet-n-Up 1/2 cup


water 1/4 cup


oil 1/2 tbsp


coconut extract 1 tsp


almond extract 2 tsp


Directions
  1. Nuke the cream cheese just until it's soft enough to mix.
  2. Combine all dry ingredients in bowl, and then mix in the rest, until it becomes a big glob. Resist the temptation to add more water; just keep stirring and it will mix.
  3. Press into 8x8 brownie pan, sprayed with Pam.
  4. Chill and cut into 5 pieces. Put each piece in plastic wrap and store in fridge or freezer.
  5. Like the other bars, these melt very easily, so don't keep them in your back pocket.


Nutrition Facts
Serving Size
Recipe yields
Amount per serving
Total Calories 270
Fat 14 g
Carb 12 g
Protein 27 g


9

Banana Flax Loaf

The tastiness of this treat increases exponentially with the amount of Trans-Plex Sweet-n-Up and oil that you put in it. The ingredients below have modest amounts of each, to avoid too many carbs and a larger than normal fat-protein ratio. But don't be afraid to tweak the ingredients to get the desired taste.

Ingredients

vanilla or chocolate protein powder 4 scoops


flax meal 1/2 cup


granulated Trans-Plex Sweet-n-Up 1/2 cup


baking powder 1 tsp


salt 1/2 tsp


chopped walnuts 1 oz.


jumbo whole egg 1


egg white, beaten 1


olive oil 2 tbsp


banana extract 1-1/2 tsp


water 1/2 cup


Directions
  1. Set the oven to 350 degrees.
  2. Stir all of the dry ingredients together in a large bowl, then add the oil, water, eggs, and banana extract and mix well.
  3. Coat a 4X8-inch casserole dish with cooking spray, and pour-in the mixture.
  4. Sprinkle some whole flax seeds over the top and bake for 25 minutes at 350 degrees (don't over bake or it will become dry).


Nutrition Facts
Serving Size
Recipe yields 4
Amount per serving
Total Calories 350
Fat 21 g
Carb 13 g
Protein 30 g

A Note On Dessert Ingredients

Flax meal is simply ground flax seeds. Flax seeds are cheap as sin in bulk, and you can grind them at home with a hand-held coffee grinder. I usually grind them just before their used. If you want to make the meal in bulk, just be sure to store it in an airtight container in the fridge to preserve its freshness.

Trans-Plex Sweet-n-Up is used as a low-calorie sweetener in many of these recipes, as I prefer its taste to other artificial sweeteners, but others can be used according to your preference. Sweet-n-Up is not entirely carb-free, since they use a bit of maltodextrin to give it texture. There are 24 carbs in 1 cup of granulated Sweet-n-Up. This was calculated into the nutritional information for the relevant recipes.

So there you have it. These meals should give you enough variety to avoid the tuna can doldrums. Bon appetit!

Part 1 | Part 2