Bodybuilding Forums

You know what is fantatstic about G.L.A.D. is that you, although a food/recipe list is nice, you dont really have to change much in your diet. You can still eat th majority of your favorite foods as long as you use correct protion sizes to maintain you GL values for the meal or day. I think with the expierience we have on this site, hundreds of people I would say using GLAD, a nice recipe list could be compiled. Its just a matter of all of us posting them up.( tried that by the way with no luck) With a little tweaking you can adjust all your favorite meals to fit in the Macro's.
@ Zipper - Check out nutritiodata.com they list every possible food you can think of, cooked in a variety of ways,and give you the Macro breakdown as well as GL for it. Transcribe what you like and start tweaking it in the kitchen. Once I got my list complete it really helped me with meals!
Hope that helps out a little bit.

Lets put more GLAD recipes to help us fit it in our macros like you said..an example of a meal to carry anywhere with yourself could be..

-1 apple
-50gr of peanuts

it would be just 7GLs approx..good fats,and protein..

Curry Lentils
200g LEAN minced Steak
75g Raw Red Split Lentils then boiled
½ Red onion
½ can of tomatoes
Chilli powder
Curry powder

around 7 GL's

kcals 574
Protein 58g
Carbs 42g
Fat 15g
Sat Fat 6g

Nice recipe krs..gonna try it..

what about a GLAD shake to carry everywhere?..

250 ml milk
30g oats
100gr berries
1 scoop whey protein

?

Here is one I quite enjoy.

One head of savoy cabbage with core removed. Slice and bring to quick boil for 5 minutes. Drain well and then fry in a pan with about a teaspoon of Olive oil and season with salt, pepper and nutmeg. Cook for 5-10 minutes and then add a tablesponn of malt vinegar and cook for another 2 minutes. I think it goes best with a roasted pork loin trimmed of fat. I like adding some red pepper flakes to it for heat....your choice.
Every 100 grams of cabbage is 2 GL's!! and its delicious. You can also do this with Brussel Sprouts but GL's wil be 3. I promise it will be great.
Judd

krooy wrote:Nice recipe krs..gonna try it..

what about a GLAD shake to carry everywhere?..

250 ml milk
30g oats
100gr berries
1 scoop whey protein

?

Sounds ok, I always carry a few boiled eggs which are perfect anytime of the day.

Yep..the problem with boiled eggs is that they smell a lil bit hard..and it may be a lil annoying with the workmates haha..i was thinking in that shake or in a tupper with yoghurt + oats + berries..

This extremely tasty dish works well as a main meal if you're happy to use your full 15GL allowance per meal. You can also swap the chicken for tofu if vegetarian or turkey or prawns (shrimp) or pretty much anything else you fancy!

GL per serving 15 Calories per serving 540 Protein per serving 34.2g

Serves 2

Ingredients (g/ml)
Long grain brown rice (150g)
Low-fat coconut Milk (1 can) (400ml)
Chicken breast (2 small - cubed) (170g)
1 Small Onion (70g)
Garlic (1 large clove)
Green Thai Curry Paste (2 heaped tsp) (25g)
Courgette/Zucchini (1 medium) (150g)
Handful chopped basil leaves (6g)
Olive Oil (1 desert spn) (10g)
Fish Sauce (1 desert spn) (10g)

Method
Boil the rice while cooking the curry.
1. Steam-fry onions, garlic and curry paste in oil for 2 minutes.
2. Add chicken, (or replace with tofu or prawns) and fry for a further 5 minutes.
3. Add fish sauce and coconut milk . Stir well, cover and leave to simmer for at least 30min.
4. 5–10 minutes before serving, add courgettes and basil leaves and continue simmering.

Adapted from a recipe by Patrick Holford (on whose diet Mark based G.L.A.D) - All values for all ingredients carefully calculated using http://www.nutritiondata.com

Hope this is helpful!

Add 150g of steamed broccoli (only 4 GLs & 35 calories) and you have a 10GL meal!

Calories per serving: 286
Protein per serving: 23g
GL per serving: 6

Serves: 2

Ingredients
Lean Turkey Mince (200g)
1 Small Onion
Garlic (2 large cloves, crushed)
Olive Oil (2 desert spn)
Chopped Tomatoes (1 can)
Balsamic vinegar (1tbsp)
Chilli Powder (1/2 tsp)
Ground Cumin (2 large pinches)

Method

Sauce:
1. Gently fry the onion and 1 clove garlic in 1 dspn oil until the onions are softened and translucent
2. Add the balsamic vinegar and after a minute add the chopped tomatoes
3. Stir in 1 large pinch of cumin and turn down heat to a gentle simmer for 15mins

Meatballs:
1. Gently fry the other clove of garlic, chilli and cumin in the oil for a couple of minutes and leave to cool.
2. Add to the turkey, season with a little salt and pepper and mix thoroughly through the mince.
3. Shape the mixture into an even number of patties
4. Grill for 10 minutes or until cooked thoroughly, turning halfway through.

Cheesy Bacon Muffins

You can make these in batches and freeze individually wrapped for future 'grab and go' convenience
They defrost in about 40min. Alternatively, take out of the freezer the night before and leave in the fridge.

Impressively (for a snack) each muffin contains:

GLs: 0.125
Protein: 16.3g
Carbs: 8g
Fat: 34.9g (of which 8g is is Saturated)
Calories: 391

To make 4 muffins:

Ingredients

Olive-oil based spread (2 tbsp, melted)
Large free-range eggs (4)
Almonds (125g chopped)
Lean, crispy bacon, cut into pieces (4 rashers)
Mature cheddar cheese, grated (50g)
Baking powder (1 tsp)
Paprika (optional), preferably smoked (½ tsp )

Method

You can make these in batches and freeze individually wrapped for future 'grab and go' convenience
They defrost in about 40min. Alternatively, take out of the freezer the night before and leave in the fridge.

Whisk the melted spread and the egg together. Add the rest of the ingredients and mix thoroughly.
Spoon the mixture into 4 individual ramekin dishes. Microwave for about 1 min each until springy on top.
Don't overcook or they will go rubbery! Delicious hot or cold.
You can also cook the muffins in a conventional oven - preheat to 190c/375f/gas mark 5.
Put the mix into a non-stick pan and bake for about 15 minutes.