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Recipe Exchange

Here is your one-stop-shop for healthy, creative recipes!

This is where everyone can share their favorite healthy dishes and glean from each other.

If you’ve found a great recipe, or invented one yourself, simply write a “COMMENT” and share it with us. By everyone contributing, we will get a wealth of great ideas for those looking to add variety or spice up their nutrition.

Post your favorite meals, some simple snack ideas, homemade protein bar ideas, etc.

Who said eating healthy was boring??  NO WAY!!  Eating healthy not only tastes great, but makes us feel so good we would never want to go back to nasty, greasy, fast food again!

What SUPER-CLEAN, SUPER-TASTY recipes have you come up with that you are using to fuel your body, lose body fat, and get to your goals?  I’d love to have you share your ideas with the group so that we can all expand our menus!

116 comments
 Air Andrew
Air Andrew

my favorite recipe is:

1) take a nap or do something you like

2)pick up the phone

3) order a pizza to be delivered


:D man wayne is shakin his head right now. how can i eat pizza by the box and still weigh 140?! my metabolism is higher than mount everest! i took a break from track once and lost weight by sitting on the couch!! wayne can you please explain why this happens to me? and maybe add a diet plan to bulk up a bit. i know this is the recipie section but it would really help?

Josh
Josh

Great website here: http://dhftns.com/healthy-shepherds-pie-recipe-high-protein/


I have it set to the sheperd's pie recipe in the link (very filling, delicious, and fairly high on protein), though they have a lot of great dessert ideas, meals, ect all that are higher in protein and usually low in fat (carbs can be a coin toss with some of these). 

kamranUllah
kamranUllah

So we all eat a lot of chicken I am sure every one does :) .... I am kinda getting bored with my recipes for chicken so come on guys share your favourite recipe here.... Coach Wayne, Would you do the honours to post first :)  

HollyBryanSauls
HollyBryanSauls

HIGH PROTIEN SWEETHEART SALAD

2 CUPS ORGANIC BABY SPINACH

1 PACKET OF APPLEGATE ROASTED TURKEY BREAST LUNCH MEAT

3 STRAWBERRIES

1.5 OZ FETA CHEESE

1 TBS MAKOTO ORANGE GINGER DRESSING

DICE UP THE TURKEY, DECAP AND CHOP UP THE STAWBERRIES,  PLACE ON THE BED OF SPINACH. THEN SPRINKLE THE FETA AND ADD THE DRESSING . YUMMMY!!!!

ACCORDING TO MFP THE STATS ARE ; 360 CALORIES, 11 CARBS, 10 GRAMS OF FAT, 52 GRAMS OF PROTIEN AND 1918 GRAMS OF SODIUM.

THIS IS A GREAT MEAL FOR YOUR LOWER CARB DAYS!

ENJOY!

HollyBryanSauls
HollyBryanSauls

Ps don't go too crazy with the peppermint oil, it sooths the intestinal tract and helps the "go". A little too much, And well, youknow. The best bet is to google peppermint oil and inform yourself. I google everything That I am going to or might put in My body. Lol, not kidding.

HollyBryanSauls
HollyBryanSauls

PpDo you remember those delicious Shamrock shakes from Mickey D's? Oh yes I did, i've gone and done it! ( baum, baum baum!) found this on online:)

Shamrock Shake

Pick your flavour of protein, chocolate or vanilla. Mix it with coconut milk or water or whatever works for you.

Add 1/4 avocado ( this is the key to making it creamy)

Put some baby spinach in there, i use 1.5- 2 cups... okay 2.5 if im feelin a little crazy.

Then add you peppermint oil, a couple of drops will do, or to your liking. Add some truvia to sweeten it up a bit.

And wallah, a Shamrock Shake.?? You can thank me later;)

Kimberly K
Kimberly K

I forgot to mention - French Toast Chocoate Sandwich has 10g of Fiber and 7 grams of sugar. (but this might depend on the bread and protein bar you use!)

Kimberly K
Kimberly K

French Toast Chocolate Sandwich (this was such a nice accident)

1. 15 tablespoons of All Whites Egg Whites

2. 2 slices whole grain bread (I used Bimbo - Pan Doble Fibra)

3. 1/2 tbsp. of non-hydrogenated butter (I use Country Crock)

4. Pure Protein Chocolate deluxe bar

Step one - grab a shallow bowl, pour 15 tbsp. of egg whites into the bowl. Quickly dip both bread slices in it at once and flip them over fast so that both sides are equally soaked.

Step two - Get a frying pan on high heat and throw in your 1/2 tbsp. of butter. Make sure the butter melts just until it's nice and silky, not till it's burnt and dry. Put the soaked slices of bread in the pan and cook both sides till a nice browning is evident.

Step three - unwrap the protein bar and slice it however you'd prefer. While the French toast is still hot, place the chocolate slices on the bread. Combine the slices like a sandwich or have each slice separate.

This tasted like some kind of cheat meal. The melted protein bar and French toast makes it taste like cake, plus the high protein doesn't give you the after-cake hunger crash!

Nutrition:

Protein: 51g

Carbs: 44g

Fat: 10g

HollyBryanSauls
HollyBryanSauls

 Better BBQ sauce for shredded chicken sandwiches and the things :)

1 tablespoon extra virgin olive oil or unrefined coconut oil1 cup minced fresh onion or 1 tablespoon dried onion flakes1/2 teaspoon unrefined sea salt or 1 tablespoon tamari soy sauce3 cloves minced garlic or 1 teaspoon garlic powder1 teaspoon ground cumin (preferably ground fresh)1 teaspoon dry mustard1/3 teaspoon ground chipotle (smoked dried jalapeno pepper)1 teaspoon dried crumbed basil1 teaspoon dried, crumbled oregano, optional1 (6-ounce) can salt-free, sugar-free tomato paste1 1/4 cups water, preservative-free chicken broth or diluted or full-strength chicken stock2 tablespoons raw apple cider vinegar or 3 tablespoons of lime juice1/4 teaspoon stevia extract powder ***(since making this recipe again I have found 1/4 teaspoon to be too much and usually start with 1/8 teaspoon)***1 tablespoon honey, optionalHeat oil in a 1-quart saucepan over medium heat. Add onions and stir until tender, about 5 minutes. Add remaining ingredients and whisk until smooth. Bring to low boil, cover, reduce heat, and simmer with lid ajar to reduce splattering, stirring periodically until mixture thickens, 20 to 30 minutes.Pour into wide-mouth glass jar, allow to cool. Cover and refrigerate. Use within 2 weeks or freeze.

 

HollyBryanSauls
HollyBryanSauls

Chicken Salad Recipe

Boneless skinless chicken breast( organic if you can)

Cucumber ( I like to peel mine, less bitter flavor)

Celery

Fresh Dill

Red onion

Tzatziki Sauce ( I use Hannah from Costco)

 Clean all fat from chicken. Submerge in a pan of salted  water and  boil for about 25 minutes ( that time is for about a pound) then let sit for about 25 minutes.  Make sure it's cooked to doneness.   Give it an extra rinse, this is optional. Place in fridge until cool( freezer is faster) You can skip this step if you like hot chicken salad? 

While that's cooling, Cut up your celery, cucumber , red onion and dill. Doesn't matter how you diced it.

When chicken is ready to your liking or patience,  cut it up into chewable pieces.

Mix all together with the Tzatziki,, salt and pepper to taste.

I didn't give you  portion measures for the reason of my ratios are going to be different from your ratios.

So you can play with this to suit you:)

PS. Tzatziki per TBLS has 2 grams fat( 1.5 of that is saturated fat), 25 calories and 85 grams of sodium - So a much better than mayo and in my opinion it taste way better.  And a little goes alooong way!

 

HollyBryanSauls
HollyBryanSauls

Who wants brownies!?!? I do I do! 1 can (14.5oz) organic black beans,( trust me, you will not taste the beans at all) 1 Egg, 6 Egg whites, 1.5 T-2 Tbsp Coconut nectar, 1 Tbsp organic virgin coconut oil ( coconut oil is extremely healthy and it is the fat that burns fat, so please don' t derail here) 1 tsp vanilla extract, 1/4 cup unsweetened cocoa (i used ghiradelli) a generous Tbsp of vega chocolate all in one nutrional shake , 3/4 cup truvia. Chia seeds, about 2 Tbsp. ( they are very calorie dense!, but keeps you full and this curbs you from eating the whole pan of brownies!) So they are recommended:) optional is coffee grinds if you like a tad of coffee flavor, about a tsp or so. I use french vanilla sometimes. You can use whatever flavor you like. Blend all together, pour into a brownie pan, I use a 9 x 9, lick the spoon, and bake at 350. for about an hour - 1hr 10 min or until the sides Start to pull away from the pan. and wallah :). Let cool for about a 1/2 hr or more. Cut in to 9 even pieces. Accoding to MFP, here are the stats.. each serving yields 102 cals, 24. carbs, 4 grams of fat, 6 grams of protein, 82 sodium and 3 grams of sugar! I like to use all organic and pure foods possible, your body will thank you! This is a fantastic morning meal with a protein shake or a pre workout meal. Also you can add fresh raspberries on top or make a nice healthy raspberry sauce! Hope you like it, I sure do:)

strwrestlr
strwrestlr

Howdy!   I've been mixing 2 scoops of Six Star Whey Chocolate Protein Powder, 2 scoops of Creatine Monohydrate, a banana, and 16 oz of fat free (skim) milk.  I've noticed my sugar levels throughout the day are pretty high.   I usually have 1/2 of the shake in the early morning after my early am (5:00am) workout and the other half later on in the day.  Is 2 shakes too much?  The milk, I thought, was a good idea....but like I said....the sugars are pretty high.   Any suggestions?

strwrestlr
strwrestlr

Howdy y'all!!    Looking for a homemade recipe for a chocolate protein bar.  Been on Google and there are a ton out there...but nothing that has really caught my eye.  Wouldnt mind mixing some peanut butter in it as well.

 

Thanks!

StevenJerome
StevenJerome

This Tasty Dessert-Like Recipe I Actually Picked Up From Rich Piana. The Dude Is A Monster. Mix Together About 2-Cups Non-fat Plain Greek Yogurt, With One Scoop Chocolate Whey Protein. I Use ON. 23 Grams Of Protein Per Cup Of Greek Yogurt. That's 46 Grams. Plus 24 Grams Of Protein Per Rounded Scoop Of Whey. That's A Whopping 70 Grams Of Protein. I Was Actually Skeptical Of Trying This One, But It Tastes Great! Like A Chocolate Pudding Or Mousse. Rich Piana Will Actually Eat An Entire Tub Of Greek Yogurt With 2 Scoops Of Whey. A Monster. Anyways, Great Tasting High Protein Dessert!

NotSoBigRed
NotSoBigRed

This is for anybody and everybody if you know the answer. I've seen some great recipes on here...mostly looking for chili type recipes. For those that dont have p/f/c counts how do you calculate it? Or if I wanted to make my own chili would I simply add total counts for all ingredients and then divide by number of servings? That has been my biggest issue with the dieting is figuring out how to get to my caloric goal and match my macro nutrition with it. Any help would be awesome, and if there is another place that I should be looking at on this wonderful site, please let me know. BTW...those pancakes sound AMAZING!

MrExpo
MrExpo

I make this Salad, using the Mojo Grilled Chicken described below, about once a week. The taste is awesome, it's extremely filling and I actually look forward to Salad Night :-). MFP puts this salad right at 500 calories. If you're trying to bulk up, you can add more chicken or perhaps half of a Haas Avocado for additional calories. Sometimes I add a teaspoon of Spicy Dijon Mustard to it for variety. Did I mention that I look forward to it...and it's a salad?? Ha! Enjoy guys.

 

Grilled Chicken Salad

Ingredients

•3-4C Spring Mix •1/2C Mojo Grilled Chicken (sliced or chopped) •1 Plum Tomato, sliced •1/2C Carrot Sticks •1/2C Chick Peas •1/2C Jarred Oranges (without the juice) •1/4C Dried Cranberries •Juice from half lemon •1T Balsamic Vinegar •1t Extra Virgin Olive Oil

 

Directions

1. Add all the dry/solid ingredients to a large Salad Bowl

2. Drizzle on the Lemon Juice, Balsamic Vinegar & Olive Oil 

3. Toss well to coat well

4. Engage!

MrExpo
MrExpo

Here's a really simple low fat, high protein Mojo Grilled Chicken recipe that I make a lot. I usually double this recipe and freeze handy individual portions that I can have for lunch or dinner at any time. I use the vacuum-sealed bags/machine, which means they'll be good for months.

 

Grilled Mojo Chicken

Ingredients

•6 Chicken Breasts •1/4C Orange Juice •1/4C Lime Juice •1/4C Extra Virgin Olive Oil •1/4C Dried Oregano

•8 Garlic Cloves, smashed & roughly chopped •2t Salt •1t Black Pepper •1t Garlic Powder •1/2t Paprika

 

Directions

1. Remove all visible fat from chicken breasts and cut each one into even halves

2. Place chicken in a 1-gallon Ziploc Bag

3. Add all the marinade ingredients to the bag, seal & mix well

4. Place in the refrigerator for at least 4 hours or overnight (turn and/or mix occasionally)

5. Bring grill to medium heat/fire

6. Using tongs, add chicken to grill one piece at a time. Discard remaining marinade

7. Grill chicken over direct-medium heat for about 6-7 minutes per side

8. Remove & let rest for 5-10 minutes before slicing/devouring

9. Enjoy!

MatthewBridges
MatthewBridges

White Bean Chili

 

This is another slow cooker recipe I make. My son ordinarily hates beans, but he loves this recipe.

 

Ingredients:

 

1 lb dried white beans (Navy or Great Northern)

1/4 lb dried black beans

1 pkg McCormick White Chili mix

2 cans green chilies (Hatch, NM chilies are the best!)

Salt

Salsa to serve with

 

Sort and rinse your beans. Put the beans in your slow cooker and cover with about 1 1/2" water. You can soak the beans for several hours if you like, but I just turn the slow cooker to high and let them get started. Add the green chilies and packet of seasoning. Give everything a good stir and come back in about 6 hours. You may need to add a bit of salt, or just let whomever is being served salt them to their taste. I usually serve them up with salsa on top.

 

Any leftovers are placed in storage containers to be reheated and eaten late in the week.

 

Enjoy!

 

MatthewBridges
MatthewBridges

Red Beans and Rice

 

Ingredients:

1 lb dried red beans

1-1 1/2 cups long grain rice

1/4 cup wild rice

1 large white onion diced

2 stalks celery diced

1 green bell pepper diced

1-2 cloves garlic minced

1 can diced tomatoes

salt

course ground black pepper

cayenne pepper

 

I cook my beans using a slow-cooker. I rinse and sort the beans then add them to the slow cooker and cover with 1 1/2" water. You can soak the beans if you'd like, but I just turn the cooker to high and let them get going. The beans will be cooked in about 6 hours. At that point I add the rice and wild rice. You may need to add some more water at that point. While the rice is cooking with the beans I dice up the onions, celery and bell pepper. In a non-stick skillet I cook up the veggies using water to keep them from sticking. I add the garlic and tomatoes once the veggies are mostly cooked. Once these are heated through I pour the mixture into my slow cooker and stir everything together well. I then salt and pepper to taste and add a bit of cayenne for a little kick.

 

After my bowl, I put the left overs in storage containers to place in the fridge once they cool and enjoy them for lunches later in the week.

 

Enjoy!

MatthewBridges
MatthewBridges

Thought I'd share a curry recipe for those of you interested in whole food plant-based diets, such as the Engine 2 diet.

 

Ingredients:

1 med yellow onion finely sliced

2 large carrots diced

1 Tbsp fresh ginger, peeled and minced

2 cloves garlic minced

1-2 Serrano chili diced (remove seeds and membranes if you don't care for heat)

4 cups veg. stock

4 cups water

1 can diced tomatoes

1 can garbanzo beans (drained)

1 cup lentils

4 med red potatoes cubed

8 oz frozen peas

1 Tbps curry powder

1 tsp salt

 

In a stock pot, cook onions, carrots, chilies, ginger and garlic of med-high heat using 1-2 Tbsp of veg. stock to prevent sticking. Once onions are mostly translucent add 1 Tbsp of curry powder. It's important to cook the turmeric in the curry powder for several minutes in order to develop the flavor. Add diced tomatoes including the liquid from the can. Add veg stock, water, salt and lentils and bring to a boil. Simmer for 25 minutes then add garbanzo beans, potatoes and peas. Bring back to a boil and simmer for an additional 20 minutes or until potatoes are tender. 

 

Enjoy!

 

Jason
Jason

Jacob, are the figures for the muffins per muffin. Anyone tried these with crab meat ? Thought that it maybe nice.

Angelo
Angelo

No bean chili 4 lbs 93% lean ground beef 29 oz tomato sauce 14.5 oz diced tomatoes with jalapeño 4.5 oz chopped green chiles 1 medium onion chopped 1 stalk celery chopped 3 cups water 1 jalapeño pepper chopped 3 tbsp chili powder 2 tsp cumin powder 1 tsp salt Dash of cayenne pepper 2 tsp black pepper Brown beef then break up into small bits. Add everything into pot and cook for 2-3 hours on low simmer. Mix every 15 min. Enjoy. Adjust for taste. I like it a little hot For one serving 6.5 g fat 845 mg sodium 7.6 g carbs 3 g sugar 39 g protein 248 calories Makes 10 servings

Ryan
Ryan

Super Protein Shake O.N. Gold Standard 100% Whey (Double Rich Chocolate) - 2 Rounded Scoops Crystal Farms 100% Liquid Egg Whites - 3/4 Cup (4 Large Eggs) Water - How ever much you want. Only add for volume if needed. Directions: Blend contents with ice to thicken. Taste is no different than mixing with straight water. You can find liquid egg whites in your grocery store. Any brand will do. Of course you can use any brand of protein shake you want just note the changes in fat, carbs, and protein. I like Optimum Nutrition 100% Whey because of the low fat and low carbs and high protein count. Taste is good too, especially with two scoops. This is the best combo I've seen that packs in that much protein relative to a very low fat and carb intake, and if you add some PB2 for a peanut butter flavor you get the protein count to over 70 grams with only 3.5g of fat and 11g of carbs! Calories: 340 Total Fat: 2g Carbohydrates: 6g Protein: 68g If you add 2tbsp. of PB2 (Powdered Peanut Butter) Calories: 385 Total Fat: 3.5g Carbohydrates: 11g Protein: 73g If you want a richer chocolate flavor with a little more sweetness to it then add 1/2 cup Silk Light Chocolate Soy Milk instead of water. Doing this will up your carbs, but if you need it a little more chocolaty sweet this will work. with PB2 Calories: 430 Total Fat: 4.5g Carbohydrates: 18.5g Protein: 74.5g without PB2 Calories: 385 Total Fat: 3g Carbohydrates: 13.5g Protein: 69.5g If you don't want to add the Silk Light for sweetness you can always pop in a couple packets of Truvia (Stevia). If you do use Truvia as a sweetner note that it has Erythritol (Sugar Alcohol) which can upset the digestive track in some people.

Jon L
Jon L

This recipe worked out great for me when I was getting sick of the same old baked chicken every night. I found the recipe online, and tweaked it a bit. The best part is since it is prepared in a crock pot you can make it and let it slow cook all day, and then it is ready when you get home! Salsa Chicken 4 chicken breasts 24 oz. Salsa - I try to find one with only natural ingredients and low sodium 1/2 can black beans - low sodium (I use S&W) Throw it all in the crock pot and turn it on to cook for whatever timeframe works for you! (I've cooked it on high for 4 hours or low for 8 and both turned out good, but I preferred the low for 8 hours) 15 mins to 1/2 hour before you eat it, shred the chicken up and put it back in the mixture, stirring well. Once ready, serve with whatever fits in your MFP budget! Some days I just have a serving of it with a tablespoon of fat free sour cream stirred in, other days in a low carb whole wheat taco shell and even a little avocado. Modify it according to your ratio/calories left for the day, but no matter how you have it, it will be delicious!

Jonathan W.
Jonathan W.

I have been craving pancakes. Does anyone have a good pancake recipe, that isn't going to kill my 1,900 calorie diet? Thanks.

Marc
Marc

On Recipes Wayne, do you weigh out chicken frozen, thawed, or cooked? I have a scale just don't know when to weigh it.

Bob
Bob

Kirstie, I tried your protein pancakes this morning and really enjoyed them. Nice break from my normal egg whites and easy to make. Thanks for posting the recipe. Bob

Rod
Rod

I do something similar to yours, Chris. 1 Scoop of Shakeology 1 Scoop of Whebolic Extreme 60 2 Tbs of PB2 Chocolate 2 Tps Benefiber 1/4 Banana 8-10 oz Water Ice until chosen consistency, blend well STATS: Calories: 319 Fat: 2.33 Protein: 41.25 Carbs: 36.05 Fiber: 11.08 The good news is that a good portion of the carbs comes from fiber which helps in absorbing fats and cholesterol and moves them through your body.

Chris
Chris

Yummy shakeology shake!( pretty simple, buy its sosososo good) "chocolate monkey" (: 1 scoop shakeology 1scoop chocolate wheyobolic 60 protein( or any protein of your choice) 1 whole banana 18oz of water or 10-12 oz of almond milk ice.......ITS SO GOOOD

Danny
Danny

I call it "Danny's Power Pudding" - it's actually yogurt. I use 6oz. of Plain Yogurt ( such as Choboni Plain Greek Yogurt) with one scoop of whey protein ( like rocky road or extreme chocolate milk gold standard). Stir together until powder is mixed well. Taste great; 220 Cals.; 42 grams of protein. Try it out!

Jeremy
Jeremy

Have you guys found the tortillas made by Smart & Delicious? They're a high fiber/low carb tortilla. A 7" tortilla shell is 50cal, 2g fat, 10g carb, 7g fiber & 5g protein. You can find them at Safeway & Fred Meyer if you have those stores nearby. They taste great and can easily fit into the Fat Shredder diet!

peterrogers15
peterrogers15

@Kimberly KHi Kimberley


How many "normal" egg whites should you use (unfortunately we do not have cartons of Egg whites in the UK so have to use the real stuff!


Thanks


Pete

HollyBryanSauls
HollyBryanSauls

POTTY MOUTH GOOD SPICY BROWNIES!!!!!!!

 TODAY I ADDED A GENEROUS TBSP OF FRESH GROUND CINNAMON STICKS ,  A TSP ( OR SO) OF CAYENNE PEPPER AND CHOCOLATE FLAVOURED COFFEE, ABOUT 2 TSPS . AND LET ME TELL YOU , IM  INSPIRED TO WRITE A LOVE SONG.  THE POSSIBILITIES ARE ENDLESS!

THIS COULD WORK WITH ORANGE TOO....A SPICY, CHOCOLATEY, ORANGEY BROWNIE? HMMMM

 

HollyBryanSauls
HollyBryanSauls

 @strwrestlr

 coconut milk- one cup is 4.5 grams of fat, ( but trust me it's good fat, just google it) 2grams of carbs and 1 gram sugar! Sometimes I just use a 1/2 cup of this and 1/2 cup water. you can and truvia to sweeten it up a bit or whatever sugar alternative you prefer. Hope this helps:)

CoachWayne
CoachWayne moderator

 @strwrestlr That is why most people avoid milk. It is a lot of excess sugar. Try using water and you'll save a lot of carbs. 

CoachWayne
CoachWayne moderator

 @NotSoBigRed MFP has a Recipe builder. You search for all the ingredients and add them in as the recipe calls for. Then you enter a serving serving size and total number of servings in a batch. With chili you may have to calculate or measure how much volume your total pot has and then scoop it out with a measuring cup.

Rmason
Rmason

 @MrExpo I made this last week and my entire family loved it. I just put another batch in the fridge today to marinate for tomorrow's dinner. This chicken has a great flavor with nothing else added. Thanks for the recipe.

strwrestlr
strwrestlr

 @MrExpo This looks amazingly good.   Do you by some weird chance have the nutrional info on this?

 

Thanks!

Alexis
Alexis

PROTEIN PANCAKES: makes about 4 medium/large pancakes          

 

-1 egg                                                

-1 banana                                    

-1/2 scoop vanilla protein powder (I now use Perfect Fit Raw Protein Powder)                       -1 tbsp flour (I use Bob's Red Mill gluten-free pancake flour)

-Any add-ins you like!

 

 

Mash banana and mix all the ingredients together in a bowl. Pour onto sprayed pan and add your add-ins.Cook slow on medium heat. 

Coach Wayne
Coach Wayne

Marc, that depends on how you are tracking. MyFitnessPal often has entries for both cooked and uncooked. The nutritional data on the package is always uncooked weight. Cooking changes the weight, but not nutritional value. Weigh it pre cooked when in doubt.

CoachWayne
CoachWayne moderator

@peterrogers15 Really as many as you need. They are ALL protein. 6-8 is really common for a big omelet that will have a lot of protein in it.