Makes 1 serving
As many veggies as you’re hungry for (cabbage, snow peas, bok choy, etc. Fresh or frozen)
1 teaspoon olive oil
3 egg whites
¼ cup cooked brown rice
Dash of Bragg Liquid Aminos or soy sauce
Over medium heat, lightly sauté the veggies in the olive oil. When the veggies are fork tender, add the egg whites. Continue cooking until egg whites have been cooked through, and add the brown rice. Top with the Bragg Liquid Aminos or soy sauce. Enjoy!
Snacks (Meal #2 and/or #4)
Az’s Easy No-Cook Meal
Makes 1 serving
2 low-fat cheese sticks (string cheese)
6 to 8 raw cashews
An apple and a plum
Or
A banana
Bill’s Spicy Stuffed Pepper to Go
Makes 1 serving
When what you want is protein and vegetables, but you’re running out the door, you need something with the portability of, like, an apple. This recipe provides you with that portability but way more protein!
1 bell pepper (preferably yellow, red, or orange)
1 teaspoon Dijon mustard or garlic aioli
2 slices turkey breast
1 teaspoon olive oil or four olives
1 cup low-fat milk
Pop out the stem and shake out the seeds of the pepper. Spread the Dijon mustard or garlic aioli on the slices of turkey. Roll the turkey slices and stuff them into the pepper. Drizzle the olive oil or stuff the olives into the pepper for your healthy fat. Drink your glass of milk then scarf the rest on the run. Crisp, refreshing, filling, delicious, fast food.
Big Fella Phil’s Banana Chocolate Protein Bars
Makes 8 servings
Olive oil cooking spray
1 cup oatmeal
5 scoops (1 ounce each) chocolate protein powder
½ cup nonfat dry milk powder
2 egg whites
¼ cup fat-free cottage cheese
2 bananas, mashed
4 tablespoons water
2 tablespoons Agave Nectar
1½ teaspoon Udo’s oil
Dash of vanilla extract
¼ cup raw, crushed almonds
Preheat oven to 325ºF and spray a 9 x 12 inch casserole dish with the cooking spray.
In a medium bowl combine the oatmeal, chocolate protein powder, and milk powder. In a separate mixing bowl beat the egg whites, then add the cottage cheese, bananas, water, Agave Nectar, oil, and vanilla extract until blended. Fold the dry ingredients into the wet ingredients and mix to combine. Pour the mixture into the pan, sprinkle the almonds on top, and bake for 30 minutes or until edges are browned. To serve, cut into 2 x 3 inch bars.
Az’s Super-Smooth Smoothie
Makes 1 serving
1 cup either fat-free milk or soy milk
1 banana peeled and frozen or any other fruit (frozen strawberries are awesome too!)
6 almonds or 1 teaspoon flaxseed oil
½ cup fat-free Greek yogurt
1 pinch cinnamon
Combine all ingredients in your blender and puree until smooth. Try it! It’s a whole meal and it’s delicious!
Lunch (Meal #3)
Aussie Jo’s Surf ‘n’ Turf salad
Makes 1 serving
Mix the following ingredients in the biggest salad bowl you have and toss with the delicious dressing.
Salad
½ head of romaine lettuce (the greener end, give the other end to your house mate, heheh)
1 green onion, chopped
1 tomato (nice and red for full flavor)
3 or 4 peperoncini
Cucumber slices, to taste
1 stalk celery, chopped
1 small carrot, chopped
¼ can unsweetened corn
3 artichoke hearts (we suggest you use the canned version)
½ a palm-size portion of chicken
½ a palm-size portion of tuna
Dressing
Makes 1 serving
Whisk the following ingredients in a small mixing bowl. Be sure to mix the garlic and balsamic vinegar together first so the vinegar has time to work its magic on the garlic.
1 garlic clove, crushed
1/8 cup balsamic vinegar
Dash of soy sauce
1 teaspoon flaxseed or olive oil
Salt and pepper, to taste
Richard’s Popeye Salad
Makes 4 servings
12 ounce bag spinach
3 cans tuna (6 ounces each and packed in water, not oil)
1 can bean medley
14 crushed almonds OR 2 tablespoons roasted flaxseeds
Crushed red pepper or hot sauce to taste, if desired
Mix all ingredients in a big-ass bowl. Divide the salad into 4 containers. You’ve got 4 good, hearty spinach salad meals in no time flat.
Billy’s Spicy Tuna Salad
Makes 1 serving
1 can tuna (6 ounces, packed in water)
1 red bell pepper, chopped
½ onion, chopped
1 clove garlic, crushed
2 tablespoons Dijon mustard or spicy mustard
1 teaspoon lemon juice
1 pinch dill (essential!)
¼ cup beans your choice, canned
1 teaspoon olive oil
Combine all ingredients in a mixing bowl. Serve on a bed of chopped lettuce of your choice.
Kristen’s Light and Yummy Vegetarian Salad
Makes 1 serving
1 cup nonfat Greek yogurt
1 small (fist-size) boiled potato
1 whole cucumber
3 stalks celery
4 pitted olives, chopped
Chopped dill, to taste
Lemon juice, to taste
1 pinch salt
Combine all ingredients in a mixing bowl. Experiment with the dill and lemon juice to change the flavor of this delish dish.
Dinner (Meal #4)
Auntie Jo’s Sneaky Soup
Makes 1 serving
1 chicken or vegetable bouillon cube
1 green onion, finely chopped
1 celery stalk, finely chopped
In a deep pan on medium heat, dissolve the bouillon in 1 cup of hot water. Stir in the finely chopped green onion and celery and simmer for a few minutes. Drink with any meal to feel like you’ve had a soup starter! (The whole cup will have fewer than ten calories!)
Jesse’s Famous Turkey and Veggie Burgers
Makes 4 to 6 servings, depending on the size of your palm
Virgin coconut oil (to brush onto parchment paper)
1 pound lean ground turkey
1 small maui sweet onion, chopped
½ cup chopped red, yellow, or green peppers
1 cup chopped spinach
1 tablespoon egg whites
1/8 teaspoon sea salt
1/8 teaspoon white pepper
1 pinch dried oregano, dried thyme, or a spice mélange such as 21 Salute from Trader Joe’s, or Spike (avoid spice mixes with high sodium…and run from MSG)
Several 1-inch pieces of low fat-string cheese or low-fat feta cheese
Preheat oven to 350ºF and line a large glass casserole dish with parchment paper, brushed with a small amount (just dip a basting brush once) of virgin coconut oil.
In a medium mixing bowl combine all ingredients and mix by hand. Form patties that are the size and thickness of your palm. If you eat dairy, add a 1-inch piece of low-fat string cheese or low-fat feta cheese and push it into the center of the patty.
Bake patties for 20 to 25 minutes, or until the turkey turns white and is firm to the touch. Once cooked, transfer the patties to the broiler to brown the tops, and crisp any of the exposed veggies.
Serve sliced over chopped veggie salad or roasted green veggies. Add a fist-size portion of carbohydrate, such as roasted white or sweet potatoes on the side!
Jesse’s Game On! Chicken Lettuce Cups
Makes 4 to 5 servings, d
epending on the size of your palm
2 cloves garlic, minced
2 tablespoons minced fresh ginger
2 tablespoons vegetable stock
3 to 4 tablespoons soy sauce
1½ tablespoons rice vinegar
1 teaspoon honey
1 package ground white meat chicken
1/3 cup chopped scallions
1½ yellow bell peppers, chopped
¼ cup chopped cilantro
2 or 3 drops sesame oil
¼ teaspoon red chili flakes, optional
One head of Bibb or romaine lettuce
Garnishes: Sesame seeds, crushed cashews, chopped cilantros, chopped scallion
Sauté the garlic and ginger in vegetable stock over medium heat until soft, add more stock if pan gets too dry. In a small bowl, whisk the soy sauce, vinegar, and honey and set aside.
Add the chicken to the garlic and ginger and raise the cooking temperature to medium/high. Break the ground chicken into small crumbles with a spoon as it cooks. When the chicken changes color from pink to white add the soy mixture, scallions, and yellow peppers.
Cook the chicken mixture for approximately 5 more minutes. After 5 minutes, turn off the heat and add the cilantro, sesame oil, and optional chili flakes
While the mixture cools, wash and separate the lettuce leaves. Choose leaves that can accommodate 1/3 of a cup of the chicken mixture.
One Game On! Meal includes 2 lettuce cups, each filled with 1/3 cup of the chicken mixture. Garnish with a teaspoon of sesame seeds or 2 teaspoons of crushed cashews, chopped cilantro, and chopped scallion.
Serve with chopped veggie salad or roasted green veggies. Add a fist-size portion of carbohydrate, such as roasted white or sweet potato mixed in on the side.
Store extra prepped lettuce leaves in a plastic bag, wrapped in a moistened paper towel.
Jesse’s ‘Mazing Marinade
This marinade can be used for pork, fish, shrimp, or steak and is good for broiling or grilling.
In a large Ziploc baggie mix:
¼ cup soy sauce
1 tablespoon rice vinegar
3 tablespoons orange juice
1/8 teaspoon Chinese five-spice powder
¼ cup chopped scallions
2 cloves garlic, minced
2 tablespoons minced ginger
Place your meat of choice (up to 2 pounds) into bag with marinade and let sit in the refrigerator for a minimum of 2 hours but preferably overnight.
Mandy’s Friggin’ Awesome Chicken Cacciatore
Makes 2 to 3 servings, depending on the size of your palm
1 spritz olive oil cooking spray
2 chicken breasts, chopped
1 onion, chopped
Italian seasoning, to taste
Salt and pepper, to taste
1 clove garlic, chopped
¼ cup white cooking wine
1 large can stewed tomatoes
1 can water (you can use the stewed tomatoes can to measure your water)
3 cups veggies (peas, carrots, broccoli, etc. Frozen is fine, but fresh is better)
Spritz a medium-size pot with the olive oil spray, and brown the chicken over medium heat for just a few minutes (don’t cook it through). Remove the chicken from the pot (don’t clean the pot) and set aside.
To the same pot, add the onion, seasoning, salt and pepper to taste, and garlic. Saute for 30 seconds and add the white cooking wine. Continue to sauté for about a minute and a half to allow for the alcohol to cook off. Add the tomatoes, water, veggies, and chicken, and bring to a boil. Reduce heat and simmer for 20 minutes before serving.
It’s healthy and great served over a little bit of brown rice!
Brad’s Most Excellent Cashew Mango Chicken
Makes 1 serving
1 chicken breast
½ cup light chicken stock
6 crushed cashews
Pepper, red pepper flakes, and garlic powder, to taste
1 mango
1 medium-size onion
1 bunch cilantro
1 cucumber
1 squeeze lime juice
Preheat oven to 350ºF.
Lightly soak the chicken breast in the light chicken broth. Next, roll the chicken in the crushed cashews, pepper, red pepper flakes, garlic powder, and any other spices you love. Bake for 35 minutes.
While baking, chop up the mango, onion, cilantro, and cucumber and add a squeeze of lime juice. Once the chicken is ready, spoon the mango salsa over the top of the chicken and serve over steamed spinach and a side of your favorite veggies.
Kate’s Simply Skinny Sausage Supper
Makes 1 serving
Olive oil cooking spray
1 chicken sausage, sliced
1 fist-size portion of cooked brown rice
Steamed broccoli (all you want)
A few dashes Bragg Liquid Aminos (a low-sodium, soy, yeast, and gluten-free soy sauce alternative)
Sauté it all together in a nonstick pan with a touch of cooking spray.
Yum!
Jo’s Bell Pepper of the Ball
Makes 1 serving
1 red or green bell pepper
1 palm-size portion of extra-lean turkey or ground beef
¼ cup chopped onion
1 carrot, chopped
1 clove garlic, chopped
1 small tomato, chopped
Salt, pepper, and spices, to taste
Fist-size portion of brown rice or cooked beans of choice
Preheat the oven to 350ºF.
Slice the “lid” off the red or green bell pepper and shake out the seeds.
In a medium bowl, mix the extra lean turkey or ground beef with the chopped onion, carrot, garlic, oil, tomato, salt, pepper, and spices to your fancy. Add half a fist-size portion of either cooked rice or beans and mix well.
Stuff the mixture into the bell pepper and bake in the oven for 45 minutes with the lid on the pepper. Then remove the lid and bake the pepper for another 15 minutes.
Enjoy this meal with steamed broccoli or spinach as a side dish.
Katie’s Lemon Chicken Feast
Makes 1 serving
¼ cup lemon juice
3 teaspoons Dijon mustard
1 chicken breast, cut into 4 or 5 thin slices
In a small bowl, mix the lemon juice with the Dijon mustard.
In a nonstick pan, sauté the chicken in the lemon and mustard mixture until the chicken is cooked through.
Serve with a small sweet potato (baked or boiled) and a big green salad (for salad dressing, mix lemon juice with ¼ of a small avocado and stir it up until the avocado is liquid. Add salt, pepper, basil, and garlic powder to taste).
Dessert (Meal #5)
Brooke’s Crunchfest 2009
Makes 1 serving
½ cup plain yogurt
½ cup cottage cheese
Dash vanilla extract
¼ cup any kind of berry
¼ cup Kashi GoLean Crunch with Almonds
In a bowl, combine the yogurt, cottage cheese, and vanilla extract. Top with the berries and Kashi GoLean Crunch.
Kevin’s Vanilla Strawberry Almost Ice Cream Treat
Makes 1 serving
½ cup low-fat ricotta cheese
½ cup frozen strawberries (half-thawed)
Dash vanilla extract
2 teaspoons maple syrup
2 teaspoons crushed cashews or macadamia nuts
Mix it all together and call it a day!
Bill and Jana’s Tropical Treat
Makes 1 serving
1 cup 0 percent Greek yogurt
½ cup frozen pineapple chunks
2 teaspoons shredded coconut
Mix and enjoy!
Hammer’s Blue Lagoon
Makes 1 serving
1 cup 0 percent Greek yogurt
½ cup fresh or frozen blueberries
2 teaspoons crushed walnuts
Tangy and delicious!
Mandy’s Party Time Popsicles�
�you heard me—POPSICLES!
Makes 1 serving
½ cup cottage cheese
½ cup 0 percent Greek yogurt
1 piece chopped fruit or 2 teaspoons honey (or half a piece of fruit and one teaspoon honey)
6 cashews
Blend it all together within an inch of its life. Freeze in Popsicle molds and eat!
Note: The reason we have specified using 0 percent Greek yogurt in certain recipes is because it is much higher in protein than regular yogurt. Therefore it qualifies as protein whereas other yogurts are counted as carbs.
Frequently Asked Questions
Q:
If you eat F.L.A.B.B. food during a meal do you just lose the points for the meal or do you take a snacking penalty?
A:
If you skip a meal, or eat F.L.A.B.B. foods during a meal, you just lose the six meal points. You take a snacking penalty only if you eat between meals.
Q:
Can I play the game and do my Jenny Craig/Weight Watchers/South Beach Diet diet plan instead of the game diet plan?
A:
Absolutely. Obviously, we like our meal plan best, but we’re not snobs. If you want to apply our rules to your favorite diet/meal plan, be our guest. Just let your teammates and opponents know that that’s how you intend to play. AND make sure you eat five times a day. That piece is really important.
Q.
I’m a vegetarian and I hate eating protein at every meal because I end up eating too much soy. Can I still play?
A:
Yes! BUT if you aren’t eating protein at every meal, then you REALLY need to count calories—because it’s the lean proteins that really help keep the meals at a reasonable calorie count. Go to www.thegameondiet.com for help in counting calories. And simply inform your teammates that you will be playing by slightly modified rules.
Q:
Why are fruit juice and dried fruits F.L.A.B.B. foods? Aren’t they good for me?
The Game On! Diet Page 10