PSMF recipes have got a pretty bad rap, with tuna fish, chicken breast (plain) and brocolli being the key pillars. Let me stop that myth, with some PSMF recipes that you will love even when not on PSMF. As long as you keep within your macros (use the calculator here to find your exact macros) of eating at least your required protein and less than 20g of fat and 20g of carbs you are going to lose weight. So let me show you what I eat and how I lost a lot of weight while still eating things that tasted good!
Before we get to the recipes, here is what I generally eat day to day, I call it a routine, not a meal plan, and it is kind of routine. Sometimes you can miss lunch, but I have found that when I keep to this, that is when I see the weight melting off. The protein meals can be interesting though, I guess that is my point in the recipes below.
My go to PSMF Recipes:
Casein Shakes : For shakes, just add 1 scoop of Casein (vanilla or chocolate supreme are my favs) 1/4 cup of almond milk, 1.4 cup of water and some ice. Add spinach leaves if you want and xantham gum to thicken it a little. This makes it just like a milkshake. Put it in the freezer for 10 minutes and you will get a slurpy.
Casein “Ice-Cream”: Yep you heard me right ice-cream, well pretty much! All you need is a scoop of ON Casein Chocolate Supreme and add 1/4 cup of Almond Milk (unsweetened), 1/2 cup of ice, 1 tsp 100% cocoa powder and water. Blend (I use a Vitamix) until you get a thick icy splurpy like texture. Pour this into a bowl and put into the freezer for around 20 minutes. Remove, get a spoon, and indulge in knowledge that this “ice-cream” is only 149 calories, 3.3 net carbs and 1 gram of fat.
Red Pepper Chicken Curry (4 servings): When I have this I normally skip lunch because it is higher in calories, but it is worth that little fast.
To make it you need to blend the paste ingredients together, then cook those for 10 minutes.
The Paste:
2 red peppers, deseeded and roughly chopped
½ red onion, roughly chopped
1 x 2cm cube ginger, chopped
5 garlic cloves, crushed
1 tsp ground coriander
2 tsp ground cumin
½ tsp turmeric
1/4 cup of almond flour
A pinch of cayenne
Cilantro to garnish
Now add spinach and chicken (20oz) and around 300 ml of chicken stock and cook for a further 10-15 minutes until the chicken is cooked. Add cilantro for a finishing touch.
1 serving I have calculated is 322 kcal, 46.2g protein, 2.1g of fat and 6.6g carbs. As long as you skip lunch you can easily fit this into your macros, and it tastes really good.
Salmon in a Miso, Soy and Ginger Paste (serves 2): This takes Salmon steak to another level and is really easy. All you need it about 2cm of ginger, 2 tablespoons soy sauce, 1 tablespoon of white miso. Blend this together and then marinade the salmon in the mixture (if you haven’t got time you can just pour it over the salmon). After marinading, place the salmon with the marinade brushed all over it, into a high broil. Cook for around 10 minutes. Have it with spinach or brocolli and you will never eat Salmon any other way again.
I will keep adding recipes to this section. I am not a great writer of recipes, and you will probably have lots of questions. Ask below and I will try to answer as best as I can.