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I got this recipe from Airen08’s channel…I adapted it from her “Banana Bread” recipe.

This bread is really good and super filling.

Airen’s channel:
www.youtube.com/airen08

Link to the recipes:
http://www.youtube.com/watch?v=cF0YuyuK3VM

Ingredients:

2 c. oats
1 and 1/2 t. baking powder
1/4 t. salt
1/4 t. nutmeg ( I used pumpkin pie spice)
1 t. cinnamon ( she used 1/2 t)
2 eggs
1 c. skim milk
1/2 c. unsweetened applesauce
2 ripe bananas, mashed
1/2 c. splenda
Smucker’s sugar free strawberry topping or fresh strawberries to taste ( I used 5 Tbls of the topping)
1/2 c chopped pecans

Duration : 0:9:10

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If you cook this into a pie with pastry, pre-heat your oven to 200C or 400F (or whatever the pastry manufacturer recommends, if it’s store bought) and cook till the pastry browns which would be around 20-30mins.

If you don’t want to use pastry you can serve it on rice, couscous or place the filling into a pie dish and top with mashed potatoes and a sprinkling of cheese. Enjoy!

PER SERVE (including the pastry) – Serves 6

Calories 242 cals
Protein 25g
Total Fat 7g
Sat Fat 3g
Fibre 2g
Sodium 360mg

INGREDIENTS
1 small onion, chopped
1 leek, sliced
1 carrot, sliced
3 cloves garlic, chopped
500g skinless chicken breast
10 button mushrooms, sliced
1 1/2 cups trim/skim milk
3 tablespoons flour
2 tsp chicken stock (either powder or liquid)

Duration : 0:8:58

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So you have to eat 4-5 meals a day 2 being snacks here is a sample meal plan for the day:
MEAL PLAN:
8am……………..Meal #1
11am……………Meal #2 (heavy snack)
2pm……………..Meal #3
5pm……………..Meal #4 (light snack)
7pm……………..Meal#5
9pm……………..Light snack
NEVER EAT 1 1/2 HRS BEFORE BED!

FOODS ALLOWED:
-all fruit in any quantity
-all vegetables in any quantity, except
NO white potatoes
NO avacadoes
-Good source of protein:
chickpeas, bean, tofu & lentils
-Brown rice—2 cups of cooked rice
-2cups of low fat or skim or soy milk
-as much water as you like
-oatmeal–1 cup
-All herbs and spices
-6 oz. low fat yogurt (no fruit on the bottom 2X per day)
-4 egg whites
-2 cups herbal tea
-1 cup of ffreashly squeezed fruit or vegetable juice
-1 1/2 slices of low fat cheese or 1 veggie burger without bread
-sugarless gum
-1 tsp low fat mayo
-1 tbsp salt
-1pat (1tsp) of butter
-1 tsbp mustard or ketchup
-2 tbsp soy sauce
-2 tbsp teriyaki sauce
-1 tsp sugar substitute

FOODS NOT ALLOWED:
-peanut butter/jelly
-white rice
-meat
-fish
-full fat cheese
-Bread ANY TYPE
-raisins
-dried or preserved fruits
-candy
-ice cream
-alcohol
-soda regular or diet
-coffee and all coffee drinks
-sports drinks
-milk shakes
-whole eggs or yolks
-fried food
-fast food

SNACKS FOR PHASE I:
-1/3 cup plain yogurt dip and 2 cups raw vegetables
- 10 Cashews
-1 low fat granola bar
-15 grapes and half of low-fat milk
-1/2 cup plain low fat yogurt
-1 1/2 cups baby carrats
-(10-14) almonds
- 1 jello smoothie snack
-popcorn air popped (3 cups no butter)
-7 saltine crackers
-1 medium banana
-2 tbsp sunflower seeds

WORKOUT FOR 30 MIN. 5days a wk!

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THE FAT SMASH DIET
-90 Day program
-PHASE 1: Detox 9 days

The morning of day 1 take 3 photographs-front, side, and rear in nude or underwear. Do not hold in stomach, be natural stand.

Weigh in morning of day 1 only? and not again until day 10 Monday March 3, 2008 day 1 to Wednesday March 12, 2008 day 9, Thursday March 13, day 10 weigh in

Make record of healthy weight range and BMI, with current information also.

4-5 meals per day, 3 to 4 hrs apart.. Foods only raw, grilled, steamed
- 3 tablespoons of low fat dressing on salads
-1 to 2 teaspoons of virgin olive oil from grilling veggies.
Sample meal schedule
8 am, meal 1 1
1am, meal 2 (heavy snack)
2pm, meal 3
5pm, meal 4 (light snack)
7pm, meal 5
9pm, light snack

TIPS: frozen seedless grapes, perfect snack Do not eat 1 ? hrs before going to bed Do some type of activity 20 to 25 after dinner

Eat foods high in fiber.

FOOD/DRINK ALLOWED: phase 1
All fruits in any quantity All veggies in any quantity, except no white potatoes or avocados Good proteins, chick peas, beans, tofu, lentils Brown rice- 2 cups per day Low fat or skim or soy milk 2 cups per day All the water you can drink All herbs and spices Low fat yogurt 6oz. 2 times per day 4 egg whites per day 2 cups of herbal tea per day

DO NOT EAT White rice, meat, fish, cheese, bread-all types, raisins, nuts, dried fruits, candy, popcorn, chips, ice cream, alcohol, juice, soda regular or diet, coffee and coffee drinks, sports drinks, milkshakes, whole eggs, fried foods, fast foods.

Do at least 30 mins of cardiovascular activity 5 days a week any day of the week. No lifting free weights

TIPS: try to work out in the morning.

Duration : 0:1:52

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where i started, my goal, protein pumpkin pie pudding, back pain.

pudding recipe:

1 (1 oz) package sugar free instant vanilla pudding mix
1 cup skim milk (i used carb countdown)
2 scoops vanilla protein powder
1/2 canned pure pumpkin (NOT pie mix)
1/2 tsp pumpkin pie spice

*mix milk and protein powder completely.
*in a separate bowl, blend thoroughly pudding mix and spice with a fork.
*poor in mixed protein powder and milk
*add the canned pumpkin
*stir/beat until fully mixed
*refrigerate mixture

Duration : 0:10:31

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*Turkey Mini-Meatloaves*
1 slice of whole wheat bread
1/2 cup skim milk
1 teaspoon olive oil
1 onion (I didn’t use onion, I don’t like it.)
bag of spinach leaves
1 1/4 pounds ground turkey
2 tablespoons finely grated parmesan
1 large egg
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon freshly grated nutmeg (I didn’t have any.)

-Preheat oven to 375.
-Grind the bread in food processor (I used a blender) until find crumbs form. Transfer to a large bowl and pour milk over crumbs.
-Heat 1 teaspoon of oil in large skillet over medium heat. Add onion and cook, stirring occasionally, until softened and golden, about 5 minutes. Add spinach, and stir until just wilted, about 30 seconds. Transfer to bowl with soaked crumbs. Add the turkey, cheese, egg, salt, pepper and nutmeg. Combine mixture with your hands until well mixed; it will be quite wet.
-Pack 1 cup of the mixture in a 1-cup dry measuring cup. Invert the cup onto a rimmed baking sheet, gently shaking the cup to release the mixture. Repeat with remaining mixture. Bake mini-meatloaves until cooked through and golden, about 40 minutes.

*To make the glaze: in a small bowl combine 3 tablespoons ketchup, 2 teaspoons worcestershire sauce, 1 teaspoon hot sauce. Brush over meatloaves.

Duration : 0:9:51

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drmeenashahhttp://gdata.youtube.com/feeds/api/users/drmeenashahFilmUSING, SKIMMED, MILK, FOR, GOOD, HEALTH, WEIGHT, CONTROLUSING SKIMMED MILK FOR GOOD HEALTH & WEIGHT CONTROL

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1 can pumpkin (15oz)
1 can evaporated skim milk (12oz)
3 egg whites
1/2 tsp salt
1 tsp vanilla extract
2/3 cup sugar (or more)
3 tsp pumpkin pie spice

Or, if you don’t have Pumpkin pie spice:
1.5 tsp cinnamon
3/4 tsp ground ginger
3/8 tsp ground cloves
3/8 tsp ground nutmeg

Mix together and bake on 400′F for 15 minutes, then bake on 325′F for 45 minutes (it always takes mine longer).

Duration : 0:2:54

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