4 CLEAN ALTERNATIVES TO YOUR FAVORITE CHEAT MEAL

4 CLEAN ALTERNATIVES TO YOUR FAVORITE CHEAT MEAL

4 CLEAN ALTERNATIVES TO YOUR FAVORITE CHEAT MEAL!

By The Buff Dudes (Bodybuilding.com)

4 CLEAN ALTERNATIVES TO YOUR FAVORITE CHEAT MEAL!

Are there tears in your Tupperware each day? Then ditch the bland menu and start blurring the line between clean and cheat with these protein-rich recipes. There's one for each meal of the day, plus snacks!

What's your favorite cheat meal? Does it include the words pancakes, burgers, pizza, or chips and dip? If so, you're in good company, because those are our favorites, too!

These are our four favorite clean alternatives to popular breakfast, lunch, dinner, and snack recipes. Each one will satisfy your taste buds, your macros, and your muscles. What more could you want?

BREAKFAST 4-INGREDIENT PROTEIN PANCAKE CREPES

Do you love pancakes? Want an easy-to-make three-ingredient protein-packed pancake alternative? Yes? Then you're in luck! With our Pancake Crepes recipe, you'll be eating clean and won't even know it. Check out our recipe video, then try some out for yourself!

4-INGREDIENT PROTEIN PANCAKES RECIPE! BUFF DUDES 
WATCH THE VIDEO - 4:52

INGREDIENTS

EGGS 2

MUSCLETECH NITRO-TECH 1-1/2 SCOOPS, DIVIDED

NONFAT MILK 1/2 CUP

CINNAMON OPTIONAL

COOKING SPRAY OR BUTTER

NONFAT GREEK YOGURT 1/2 CUP

FRESH FRUIT OPTIONAL

CHOCOLATE SYRUP OR OTHER SAUCE OPTIONAL

DIRECTIONS

  1. Put the eggs, 1 scoop of the protein powder, and the milk in a shaker bottle.

  2. Heat a nonstick skillet to medium heat. Add spray, or if you want to make the pancake crispier, a little butter.

  3. Pour ingredients into the skillet. When bubbles appear on the surface and the edges are slightly firm, flip it.

  4. Mix 1/2 scoop of protein powder with yogurt, and spread it on a pancake. Roll it up like a crepe and serve with fresh fruit and syrup.

NUTRITION FACTS

Serving size: 1 pancake (without toppings)

Recipe yields: 1 pancake Amount per serving Calories 445 Fat11 g Carbs16 g Protein65 g

LUNCH TUNA BURGERS

Want a healthy alternative to greasy hamburgers? Try tuna patties!
 Making a tuna patty is quick, cheap, and easy—just the way we like it. And no, this doesn't end up tasting like a weird fishy block of dryness. It's more like a flavorful, crispy fish burger you'd shell out $15 for at some snooty gastropub. Consider its canned origins our little secret.

EASY PROTEIN TUNA PATTIES RECIPE BUFF DUDES 
WATCH THE VIDEO - 3:34

INGREDIENTS

TUNA, PACKED IN WATER 4 12-OZ. CANS

WHOLE-WHEAT BREAD CRUMBS 1 CUP

LIGHT MAYONNAISE 4 TBSP (PREFERABLY OMEGA-3 INFUSED)

SUNFLOWER SEEDS 1/4 CUP

CHOPPED ONIONS AND GARLIC POWDER TO TASTE

DIRECTIONS

  1. Empty tuna fish into a mixing bowl. Add the remaining ingredients and mix until blended.

  2. Heat a nonstick skillet to medium heat. While the skillet is warming, form ingredients into patties.

  3. Place patties on the skillet and cook until browned and crispy, about 5 minutes per side.

  4. East as-is or garnish like a burger. Enjoy!

NUTRITION FACTS

Serving size: 1 burger

Recipe yields: 6 burgers Amount per serving Calories 352 Fat7 g Carbs10 g Protein57 g

DINNER LOW-CARB, HIGH-PROTEIN PIZZA

With a crust made from cauliflower and toppings like barbecue chicken, spinach, and egg, this just may be the healthiest pizza recipe in—wait for it—the world. No hyperbole there, dudes and girls. OK, maybe a little. So here's a compromise: It's probably the most delicious healthy pizza you'll ever eat!

HEALTHY PIZZA RECIPE—HOW TO MAKE A LOW CARB, HIGH PROTEIN PIZZA BUFF DUDES 
WATCH THE VIDEO - 6:53

INGREDIENTS

CAULIFLOWER, CHOPPED 2 CUPS

CHEESE, GRATED 1/2 CUP

CHICKEN, GRILLED AND SHREDDED 6 OZ.

PARSLEY AND OREGANO

TOMATO SAUCE OR PASTA SAUCE 3/4 CUP

FRESH SPINACH 1 HANDFUL

EGGS 2

DIRECTIONS

  1. Set oven to 450 degrees F.

  2. Use a knife to cut and scrape florets from a head of cauliflower. Place the cauliflower in a food processor or blender and pulse until it has a texture like rice. Measure 2 packed cups, and pour into a mixing bowl.

  3. Add two eggs, 1/2 cup cheese, and a dash of parsley and oregano to the cauliflower. Mix together with a fork until it takes a dough-like consistency.

  4. Add cooking spray to a pizza pan and add cauliflower dough. Pat into a pizza shape approximately 10-12 inches across. Bake for 15-20 minutes, until it is completely cooked and golden brown.

  5. Add sauce, a light layer of additional cheese (optional), chicken, spinach, and any other ingredients you desire.

  6. Put back in the oven for 3-10 minutes, or until the cheese is melted. Keep an eye on it so it doesn't burn!

NUTRITION FACTS

Serving size: 1 pizza

Recipe yields: 1 pizza Amount per serving Calories 627 Fat35 g Carbs15 g Protein70 g

SNACK HOMEMADE CHIPS AND CHIPOTLE DIP

Ok, so we've got all the major meals covered, but what about the snacks? Don't worry, we've got you covered!

No tricks or hacks here, just solid homemade chips and chipotle dip with none of the trashy ingredients of ones from the store. Snack on both guilt-free while relaxing after a long day of lifting. But best of all, they're easy to make and totally satisfying.

HOMEMADE HEALTHY CHIPS RECIPE BUFF DUDES 
WATCH THE VIDEO - 1:14

INGREDIENTS

CORN TORTILLAS 6

COOKING SPRAY

SALT OR ADDITIONAL SEASONING LIKE CUMIN, PAPRIKA, OR CHILI POWDER TO TASTE

FAT-FREE GREEK YOGURT 1 CUP

CHIPOTLE PEPPERS WITH SAUCE 2 TBSP, OR 2-3 PEPPERS

DIRECTIONS

  1. Preheat oven to 400 degrees F.

  2. Cut a stack of tortillas into eighths. Spray a baking sheet, arrange the chips on the pan, and spray the top of the chips. Salt lightly.

  3. Cook for about 10 minutes. Keep an eye on them, because they can burn!

  4. To make the dip, combine the Greek yogurt and peppers in a blender, and split into two serving bowls.

NUTRITION FACTS

Serving size: 24 chips and 1 bowl dip

Recipe yields: 2 servings Amount per serving Calories 145 Fat0 g Carbs35 g (11.5 g sugar) Protein21 g


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