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Smiler wrote: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.

Smiler wrote:Don't really wanna start reproducing recipes from the book but Mark mentions GLAD is based on Patrick Holdford's work. His book "The Low GL Diet Cookbook" is the BEST! its about half the rrp on Amazon just now and I got it a month ago. Makes life sooo much easier since it gives the GL's for every meal Can wholeheartedly recommend it.

Happy eating, for better training!

Williams455 wrote:I’ve also detailed an example Daily GLAD Menu to make the transition to this way of eating as smooth as possible for you:

Breakfast (meal 1) – Cereal & Shake

* 50g Granola in 150ml full-fat milk – 8 GLs
* 35g Whey Protein Isolate in 200ml full-fat milk 3GLs
* 1g (1 capsule) fish oil – 0GLs
* TOTAL GLs – 11
* TOTAL CALORIES – 487

....

Late Meal (Meal 6) – Turkey Wrap

* Wholewheat Tortilla – 8GLs
* 30g Hummus -1.5GLs
* 100g Turkey – 0GLs
* Handful of Lettuce – 0GLS
* TOTAL GLs – 9.5
* TOTAL CALORIES -280

TOTAL GLS -70.5

TOTAL CALORIES – 2753

If it’s a workout day, you’ll also have a post-workout shake to put in there. Without any fast-carbs, the GL will be 0 and calories 140 for a 40g serving of Whey Protein Isolate (40g = 35g protein).
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Williams455 wrote:I’ve also detailed an example Daily GLAD Menu to make the transition to this way of eating as smooth as possible for you:

Breakfast (meal 1) – Cereal & Shake

* 50g Granola in 150ml full-fat milk – 8 GLs
* 35g Whey Protein Isolate in 200ml full-fat milk 3GLs
* 1g (1 capsule) fish oil – 0GLs
* TOTAL GLs – 11
* TOTAL CALORIES – 487

Mid-morning (Meal 2) – Chicken Pita

* Wholemeal Pita – 9GLs
* 100g chicken – 0GLs
* 30g Cheese – 0GLs
* 1 tablespoon salsa – 0GLs
* TOTAL GLs – 9
* TOTAL CALORIES – 386

Lunch (Meal 3) – Tuna Sandwich

* 100g Tuna (drained from brine) – 0GLs
* Lettuce – 0GLs
* 2 slices Tomato – 0GLs
* 2 Slices Rye Kernel Bread – 12 GLs
* (Optional) 20g Butter or Coconut Oil – 0GLs
* TOTAL GLs – 12
* TOTAL CALORIES – 432

Main Meal (Meal 4) – Rice, Broccoli, & Beef

* 100g Broccoli – 2GLs
* 150g Brown Basmati Rice -13GLs
* 120g Extra-Lean Minced Beef – 0GLs
* TOTAL GLs – 15
* TOTAL CALORIES – 660

Early Evening (Meal 5) – Proats & Yogurt

* 1 serving ‘Proats‘ (Protein Oats) – 10GLs
* 200g Low-Fat Natural Yogurt with 120g Blueberries – 4 GLs
* TOTAL GLs – 14
* TOTAL CALORIES -508

Late Meal (Meal 6) – Turkey Wrap

* Wholewheat Tortilla – 8GLs
* 30g Hummus -1.5GLs
* 100g Turkey – 0GLs
* Handful of Lettuce – 0GLS
* TOTAL GLs – 9.5
* TOTAL CALORIES -280

TOTAL GLS -70.5

TOTAL CALORIES – 2753

If it’s a workout day, you’ll also have a post-workout shake to put in there. Without any fast-carbs, the GL will be 0 and calories 140 for a 40g serving of Whey Protein Isolate (40g = 35g protein).
___________________________
Credit Repair