Date post: | 08-Aug-2018 |
Category: |
Documents |
Upload: | bodescu-adrian |
View: | 213 times |
Download: | 0 times |
of 83
8/22/2019 105+Muscle+Building+Recipes+Book
1/83
Page | 1
8/22/2019 105+Muscle+Building+Recipes+Book
2/83
WARNING:This eBook is for your personal use only.
You may NOT Give Away, Share Or Resell This
Intellectual Property In Any Way
All Rights Reserved
Copyright 2013 Ideal Fitness Trends. All rights are reserved. You may not distribute this report in any way.
You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of
brief quotations in a review.
Disclaimer
Medical Disclaimer Any application of the recommendations set forth in this e-book or in personalconsultation by phone, email, in-person, or otherwise, is at the readers discretion and sole risk. The
information offered is intended for people in good health. Anyone with medical problems of any nature should
see a doctor before starting a diet or exercise program. Even if you have no known health problems, it is
advisable to consult your doctor/s before making major changes in your lifestyle.
Personal Disclaimer We are not doctors, nor do we possess a degree in nutrition. The advice wegive is based on years of practical application, dealing with the needs of our own health and physiques as well
as the needs of others. Any recommendations we may make to you regarding diet, including, supplements and
herbal or nutritional treatments must be discussed between you and your doctor/s.
WEIGHT LOSS DISCLAIMER Required Legal Disclaimer: Due to recent laws from the FTC, it isrequired that all companies identify what a typical result is. The truth is that most people never do anything
when it comes to trying to lose weight. They might buy a million products, including this one, but never do
anything with the information they have in hand. The testimonials that you saw were of people who took
action, followed a healthy lifestyle, exercised, and ate a balanced nutritional diet. If you want results like them,
you should do this too.
105 Muscle-Building Recipes
Page | 2
8/22/2019 105+Muscle+Building+Recipes+Book
3/83
Who doesnt like beef and pig? A lot of people love the taste of big juicy steak and bacon or ham. I personally
cant get enough of it sometimes. But I only allow myself these tasty morsels once in a while.
Here are some Steak and Pork Recipes:
Crockpot Garlic and Pepper Sirloin Strips
Ingredients:
1-2 Pounds Beef Sirloin that you need to cut into strips
1-2 tbs olive oil. (I prefer extra virgin)
-1/2 cup chopped onion
1 bouillon cube
1 tsp sea salt or regular salt
1 tsp soy sauce
1-2 tsp of garlic powder (I love garlic so I always put more)
- 1 can stewed tomatoes
1-2 tbs of almond flour
1-3 large green or red bell peppers chopped up
Cooking Directions:
Sprinkle the garlic over the sirloin strips and cook the strips over medium heat in the pan filled with olive oil.
Once nicely cooked, place them in the Crockpot. From there, dissolve the bouillon cube in hot water and mix in
the almond flour to thicken it up. Then pour this mixture into the Crockpot. Add in all other ingredients such as
tomatoes, peppers, soy sauce and salt. Cook this concoction for 2 hours. Not: add the peppers in the last hour
as they tend to get mushy if they are left in there for a long time.
BALSAMIC VINAIGRETTE MARINATED STEAK, GRILLED
Sirloin steak
cup balsamic vinegar
cup olive oil
1 tbs honey Dijon mustard or deli style mustard
1 tsp chopped basil
1 garlic clove crushed
Page | 3
8/22/2019 105+Muscle+Building+Recipes+Book
4/83
1 tsp sea salt
1 tsp black pepper
Cooking Directions:
Take all the ingredients besides the steak and mix them together thoroughly. Pour this tasty marinade in the
bag with the steaks and leave in for a few hours. I prefer to do this over night to let all the flavors really sink
into the steak. The next day, simply take out your marinated steaks; grill them until your liking.
Sauted Lime Or Lemon Pork
Ingredients:
1-2 pounds pork tenderloin
- cup extra virgin olive oil
cup cup almond flour
Sea salt and black pepper
- cup white wine
- cup of capers soaked in brine
cup of lemon or lime juice
Cooking Directions:
Dust the pork tenderloin with sea salt and black pepper as well as the almond flour. Place the chops into a
skillet where you had olive oil nice and hot. Cook until each side is brown then take them out of the skillet.
From there add in the white wine, capers, and lemon or lime juice. Cook for 3-5 minutes then poor over the
pork chops.
ROAST GARLIC PORK
Boneless pork loin
Sea salt and black pepper
4 tbs fresh rosemary
3 tbs fresh parsley
2 3 minced garlic cloves
cup white wine
cup chicken stock
Page | 4
8/22/2019 105+Muscle+Building+Recipes+Book
5/83
Cooking Directions:
Preheat your oven to 450 degrees Fahrenheit. Mix the rosemary, parsley, garlic, salt and pepper together in a
small bowl then rub them on the pork. From there, pour the white wine and chicken stock into a bowl and
place the pork loin in pan. Pour only half of this mixture on to the pork loin roast. Let that sit in the oven for
around 15-20 minutes. Then lower the temperature to 350 degrees for around 45 minutes to an hour and pour
the rest of the mixture over the pork. Cook until done.
Soy Lemon Chicken
Ingredients:
1 tbs extra virgin olive oil
1 garlic clove chopped
1 tsp chili powder
cup water
- cup lemon juice
2 pounds of chicken breasts
cup low sodium soy sauce
Cooking Directions:
Heat the olive oil in a pan on medium heat. Place your chicken breasts into the pan and cook until they are
golden brown on all side. Put the garlic powder, chili, water, lemon juice and soy sauce in the same pan
cooking on medium heat. Take the chicken and put it back into the pan cooking for 20 minutes at medium to
low temperature.
Herb Butter Chicken
Ingredients:
3-4 pounds of chicken breasts
Sea salt and black pepper
1 whole lemon sliced
1 tbs chopped chives
Page | 5
8/22/2019 105+Muscle+Building+Recipes+Book
6/83
2 tbs chopped dill
2 tbs chopped rosemary
1 tbs chopped cilantro
1 tbs chopped tarragon
1 stick of smart balance butter
Cooking Directions:
Let the butter sit at room temperature so it can get soft. Mix all the herbs in the butter. Preheat the oven for
375 degrees Fahrenheit. Take the butter and rub it all over the chicken. Cook for around 15-20 minutes and
then rub the rest of the butter on the chicken. Cook until done.
Ginger Cilantro Chicken
Ingredients:
4 chicken breasts. No bone
1 tbs sesame oil
1 whole lemon squeezed of all juice
1 tbs chopped ginger
5 tbs chopped cilantro
Sea salt and black pepper
Cooking Directions:
Mix all the spices and lemon juice together and gently brush over the chicken breasts. Let this mixture soak
into the chicken over the course of a few hours or overnight. From there, you can just grill the chicken making
sure not to dry them out or put them in a broiler at 375 degrees.
Low Carb Chili Chicken Strips
Ingredients:
1-2 pound chicken breast tenderloins
2-3 tbs chili powder
- cup parmesan cheese
Sea salt
Page | 6
8/22/2019 105+Muscle+Building+Recipes+Book
7/83
stick smart balance butter
3-4 cloves of chopped garlic
2-3 tbs chopped basil
Cooking Directions:
Melt the butter in the pan with basil and garlic over medium heat for 2-3 minutes. From there, add in chili
powder depending on how hot you like it and stir. Pour the mixture over the chicken strips. Preheat the boiler
to 375 degrees or you can use a frying pan. Cook until done.
Broccoli and Sirloin Strips
Ingredients:
1 pound sirloin strips
2 pounds of broccoli
Olive oil
Italian bread crumbs
Salt and pepper
Garlic powder
Cooking Directions:
Add a pinch of sea salt and black pepper to the sirloin strips. Take the skillet with olive oil and brown the sirloin
strips. Place to the side. From there, steam your fresh broccoli until they are nice and bright green. Once they
are, place them in your skillet with olive oil, bread crumbs and garlic powder. Cook until the breadcrumbs are
sticking to the broccoli. Once they are, add back your sirloin strips for 3-5 minutes constantly stirring.
Gourmet Chicken Caesar Salad
Ingredients:
6 ounces chicken breasts
1 medium red capsicum, chopped into strips
1 clove garlic, crushed
4-6 medium field mushrooms, finely chopped
2 slices lean ham, chopped into 1cm x 2cm strips
4 cups lettuce, washed and chopped
2 sachets Tony Ferguson Salad Dressing - Caesar flavor
Cooking Directions:
Page | 7
8/22/2019 105+Muscle+Building+Recipes+Book
8/83
In a medium frying pan, heat olive oil on medium heat. Add the chicken and fry until golden. Next,
add capsicum, garlic, mushrooms and ham. Season and combine. Cook until mushrooms turn gold
and ham begins to crisp. Place the lettuce in a large bowl, add the dressing, season and combine.
Roasted Garlic Eggplant
Ingredients:
1 large eggplant
3 tbs olive oil
1 garlic clove chopped
Sea salt
3 tbs basil chopped
3 tbs parsley chopped
Cooking Directions:
Slice the eggplant into one inch thick round slices. Sprinkle salt on each slice. Preheat the oven to 400 degrees.
Pour one tablespoon of olive oil on a baking pan. Place eggplant slices on the baking pan. Mix together the rest
of the olive oil, the chopped up garlic pieces, the chopped up basil, the chopped up parsley, and some black
pepper. Spoon the mixture on to the top of the eggplant slices. Bake the eggplant slices about 40 to 45 minutes
until it is soft. Remove eggplant slices and serve.
Healthy Turkey Meatloaf
1-2 pounds grounded lean turkey meat
red bell pepper
red green pepper
cup oats
2 whole eggs
3 carrots
2 tbs worcesterchire sauce
2 tbs sea salt
Directions:
Cut up all the ingredients and all them all into the mixture of ground turkey meat, Worcestershire sauce,
sea salt and whole eggs. Form into a loaf. Pre heat the oven to 350 degrees. Cook until golden brown on
the top. Should take between 30-40 minutes.
Chocolate Peanut Butter Milkshake
Ingredients:
Page | 8
8/22/2019 105+Muscle+Building+Recipes+Book
9/83
1-2 tbs organic peanut butter
1-2 scoops chocolate protein powder
12 ounces of coconut milk
2 tbs cocoa powder
2 tbs splenda
Cooking Directions:
Place all the ingredients into a blender at the same time. Add ice cubes and blend on high until you get a thick
consistency. Serve chilled.
Wilted Spinach Salad
Ingredients:
1 large package of spinach leaves
6 slices cooked turkey bacon
3 hard boiled eggs
2 tbs olive oil (extra virgin)
2 tbs mustard
1 tbs lemon juice
Cooking Directions:
Place the spinach in a large salad bowl. Chop up the eggs into small pieces. Crumble the bacon into bits. Put
each in a small separate bowl by the salad. In a saucepan, heat the olive oil, lemon juice and mustard until
bubbling and warm. Pour the crumbled egg and the chopped up bacon over the spinach. Then, pour the heated
salad dressing over the spinach and toss the salad, coating the leaves with the dressing.
Low Carb Hot Chocolate
Ingredients:
Pure cocoa powder
Splenda
Coconut milk
Cooking Directions
Page | 9
8/22/2019 105+Muscle+Building+Recipes+Book
10/83
Simply add 2 tbs of cocoa powder and 2 tbs of Splenda to your mug. Fill to the brim with water. Heat in the
microwave for 2 minutes or you can use boiling water. Add in coconut milk until you achieve the thick
consistency that you want. Enjoy.
SPICY STUFFED MUSHROOM CAPS
Ingredients:
12 large mushroom caps. No stems
1.2 cup low fat cream cheese
3 piece of cooked turkey bacon
2 tbs chopped chives
1 tbs horseradish
Cooking Directions:
Let cream cheese soften at room temperature. Crumble bacon into little bits. Mix bacon, chopped chives, and
horseradish into the cream cheese mixture. Spoon into the mushroom caps. Enjoy.
Low Carb Chocolate Fudge
Ingredients:
4 oz non fat cream cheese
tbs vanilla
2 tbs cocoa powder
2 tbs smart balance butter
3 tbs splenda
cup heavy cream
Cooking Directions:
Melt the butter in a saucepan over medium heat. When the butter is liquid, add the vanilla, cream and the
cream cheese, stirring frequently until all are melted. Add the Splenda. Turn down the heat, and stir in the
chocolate powder. Stir all ingredients until thoroughly blended. Remove from heat and pour into a small
square pan that has been sprayed with non stick spray. Refrigerate until it sets for about four hours. Cut into
squares and serve.
My Special Salty Rub Grilled Chicken
1 Pound Chicken Breasts
Page | 10
8/22/2019 105+Muscle+Building+Recipes+Book
11/83
4 tbs chili powder
4 tbs garlic
4 tbs onion powder
2 tbs sea salt
2 tbs black pepper
2 tsp dill
Simply mix all the ingredients together and rub on to a piece of thawed chicken breasts. Place on the grill and
serve. Simple, easy, and tasty.
Low Carb Pumpkin Spice Cake
Ingredients:
2 cups blanched almond flour
Half-can of pure pumpkin (7 or 8 ounces)
2 teaspoons baking powder
Pinch of salt
1/2 cup (1 stick) Smart Balance butter with omega-3, softened
4 whole eggs, omega-3 enriched preferred (or Egg Beaters)
1/3 cup water
1/2 cup Splenda
Several whoppin' big dashes of pumpkin pie spice blend (or cinnamon, ginger, nutmeg, and
allspice)
Pam or spray coconut oil
Cooking Directions:
Preheat oven to 350 degrees. Mix dry ingredients. Mix wet ingredients. Mix the two together. A hand
mixer works best here. Pour into a Pam or coconut oil-sprayed baking dish. Toss into the oven for
about 45 minutes or until an inserted toothpick comes out clean.
Cream Cheese Frosting
Ingredients:
Page | 11
8/22/2019 105+Muscle+Building+Recipes+Book
12/83
1 (4 ounce) package fat-free cream cheese, softened
1/4 cup (half stick) Smart Balance butter with omega-3, softened
1 cup Splenda
Dash of vanilla extract
Cooking Directions:
Toss it all in a bowl and put your electric mixer to it. There ya go.
Chicken Sausage and Bean Stew
Ingredients:
6 ounces fully cooked Italian sausage cut up
2 dried zucchinis
1 chopped small onion
1 can red kidney beans
1 can diced tomatoes
8 oz tomato sauce
cup water
2 tbs oregano
2 cups baby spinach
Cooking Directions:
Spray a large skillet with Pam spray and put over high heat. Add your sausage, zucchini and onion,
stirring constantly for 5-6 minutes. Then add the beans, tomatoes, tomato sauce, and spices and bringthe mixture to a boil. Reduce the heat to low/medium and let simmer for 2 minutes. Add your
spinach, remove the pan from the heat and wait till the spinach wilts. Serve.
Coconut Milk Chocolate Truffles
Ingredients:
1, 14 oz can coconut milk
2 tbs coconut oil
500 grams 65% coco solids Cocoa powder
Cooking Directions:
Pour the coconut oil and coconut milk into a saucepan stirring in medium heat. Let the mixture come
to a boil then remove from heat. Add the chocolate pieces to the mixture until it is melted then
transfer to a bowl. Let sit in the refrigerator for 2-3 hours until it thicken. Be aware to stir casually the
mixture throughout the time period. After time has elapsed, remove the bowl and let it sit at room
Page | 12
8/22/2019 105+Muscle+Building+Recipes+Book
13/83
temperature until it reaches clay like consistency. Scoop the mixture out one by one with a small
spoon and roll into a ball. Feel free to dust cocoa powder or assorted nuts.
Curried Chicken Patties
Ingredients:
1 pound ground chicken breasts
cup plain yogurt
onion chopped
1 tbs bread crumbs
1 tbs curry powder
teaspoon sea salt
tsp black pepper
Cooking Directions:
Simply combine the chicken, yogurt, onion, breadcrumbs, sea salt and curry powder into one large
bowl. Mix and separate into 4 patties. From here, you can either grill them or cook them in a broiler
at until the inside of the meat registers 165 degrees Fahrenheit.
Low Carb Lemon Glazed Orange Loaf
Ingredients:
2 cups almond flour
2 tsp orange grated zest 1 tsp baking powder
tsp baking soda
tsp sea salt
1 cup Splenda
cup orange juice
1/3 cup olive oil
2 large omega 3 eggs
2 tsp vanilla extract
cup Splenda
1 tsp grated lemon zest 2 tbs lemon juice
Cooking Directions:
Preheat the oven at 350 degrees. For the batter, mix the flour, orange zest, baking powder, baking
soda and salt in a large bowl. Then mix together the 1 cup of Splenda, orange juice, oil, eggs and
vanilla in a bowl. Then combine both ingredients. Pour into a pan and bake until a toothpick inserted
into the loaf comes out clean. Bake for 40-45 minutes.
Page | 13
8/22/2019 105+Muscle+Building+Recipes+Book
14/83
To make the glaze, mix together the cup of Splenda, lemon zest, and juice until smooth. Spread the
glaze over the cake and serve.
Chicken Meatloaf
Ingredients:
1 ground chicken breasts
2 chopped stalks of celery
2 whole eggs
1 cup breadcrumbs Italian style
2 tbs fresh chopped dill
tsp sea salt
tsp of black pepper
2 tsp honey Dijon mustard
Cooking Directions:
Preheat the oven to 350 degrees. Cook the celery and onion together in a separate pan for about 2
minutes. Add the onion and celery mixture to a bowl. From there, add the chicken, eggs,
breadcrumbs, dill, salt, pepper and mustard and mix by hand. Feel free to add ketchup or bar-b-que
sauce to outside of the loaf before it is cooked. Bake for 60-75 minutes. Serve
Vegetable Stew
Ingredients:
2 tbs olive oil 1 large chopped onion
1 tbs peeled ginger
3 chopped garlic cloves
1 tbs curry powder
1 can diced tomatoes
1 can vegetable broth
1 eggplant peeled and cut into 1 inch slices
1 large zucchini peeled and cut into 1 inch slices
3 large carrots chopped
tsp sea salt tsp black pepper
1 can chickpeas, rinsed
Cooking Directions:
Heat oil in a non-stick skillet and cook the onion, ginger, and garlic for 3-5 minutes or until softened.
Then stir in the curry powder. Add the tomatoes and broth then bring the entire mixture to a simmer.
From there, add the eggplant, zucchini, carrots, salt and pepper and let simmer for around 15-20
Page | 14
8/22/2019 105+Muscle+Building+Recipes+Book
15/83
minutes. Stir occasionally. Stir in the chick peas after 15-20 minutes and let simmer for 5-8 minutes.
Serve.
Pork Teriyaki
Ingredients:
1 pound of pork tenderloin
cup soy sauce
2 chopped garlic cloves
1 tbs rice wine vinegar
1tbs light brown sugar
1 tbs corn starch
Cooking Directions:
In a skillet, cook the pork until its brown on all sides. Then move it to a crock pot. Add the soy sauce,
garlic, rice wine vinegar, brown sugar, and corn starch into the crock pot. Cook until the pork is
tender. Go for 6-8 hours low and slow. Serve
Shrimp Spinach Salad
Ingredients:
Cooked shrimp (10)
3 cups fresh spinach
1 large hardboiled egg
Fresh red peppers Fresh green peppers
3 large mushrooms
1 tbs extra virgin olive oil
2 tbs balsamic vinegar
Garlic powder
Sea salt
Black pepper
Sesame seeds
Cut up all the fresh vegetables. Place into one big bowl and mix together. Add spices with the shrimpand enjoy.
Crockpot Salsa Chicken
Ingredients:
8 ounces chicken breasts
1 can of salsa
1 can of chicken broth
Page | 15
8/22/2019 105+Muscle+Building+Recipes+Book
16/83
1 can cream mushroom soup
Cooking Directions:
Place the chicken breasts at the bottom of the crock pot. Add your salsa, cream mushroom soup, and
chicken broth. Set the Crockpot on low for 4-5 hours. Once time is up, shred the chicken and cook for
another 30 minutes. Once finished, feel free to add any toppings you like such as low fat cheddar
cheese, non fat sour cream, avocado, or guacamole.
Low Carb Mamas Meatballs
Ingredients:
1 lb beef (lean)
1lb pork (lean)
large onion
cup parmesan cheese
3 eggs
3 cloves garlic
Extra Virgin Olive Oil
Sea salt
Cooking Directions:
First you need to heat the oven to 375 degrees F. From there, cook the onions in a skillet for 4-5
minutes until they are golden brown. Then transfer the onions to a bowl and toss in the beef, pork,
eggs, garlic, salt, cheese, and olive oil. Scoop out and make any size meatballs youd like. The largerthe size, the longer they will need to cook for in the oven. Bake until they are golden brown on the
outside and cooked all the way through.
Pumpkin Pie
Ingredients:
15 ounce can of pumpkin
cup Splenda
1/3 cup egg beaters
1/3 cup apple sauce 3 tsp vanilla extract
9 inch whole wheat pie shell
Pumpkin pie spice
Cinnamon
Cooking Directions:
Beat the eggs first in medium bowl. Once done, add in all ingredients. Continue to stir until everything
is nice and mixed together. Add as much cinnamon and pumpkin spice as you like. Pour into the
Page | 16
8/22/2019 105+Muscle+Building+Recipes+Book
17/83
wheat crust pie shell and bake at 375 degrees for 45 minutes. Make sure to check the pie is cooked by
using a toothpick in the center.
Moroccan Style Pork Chops
Ingredients:
1lb of your favorite pork chops
1 tbs extra virgin olive oil
1 tsp of ground cumin
1 tsp ground coriander
3/4 tsp sea salt
1/8 tsp ground cinnamon
1/8 tsp ground red pepper
Cooking Directions:
Mix together the extra virgin olive oil, coriander, cumin, sea salt, cinnamon and red pepper. Brush the mixture
on both sides of the pork chops. I like to make sure both sides are nice and coated with a lot of spice. Cook on
the grill all the way through and enjoy.
Low Carb Taco Soup
Ingredients:
1lb 93% Lean ground beef
1/2 cup onion, chopped
2 cloves garlic, minced
1 tbs cumin 1 tsp chili powder
2-10 ounce cans of tomatoes, un-drained (tomatoes with green chilies)
2 cans beef broth
1/4 cup heavy cream
8 oz low fat cream cheese
Sea salt
Cooking Directions:
First brown the beef. Add spices and cook for 5 minutes then add tomatoes, broth and cream. Bring to arolling boil and gradually add the low fat cream cheese, stirring until completely melted and smooth. Season
with salt to taste.
Low Carb Beef Stroganoff
Ingredients:
Ground beef 1lb. 93% Lean
Mushrooms 2 cups
Cauliflower, frozen, cooked, 2 cup
Cream of mushroom Soup, 1 can
Page | 17
8/22/2019 105+Muscle+Building+Recipes+Book
18/83
Low fat sour Cream, 1 cup
Cooking Directions:
Cook the cauliflower in the microwave. Then brown the beef while the cauliflower is cooking. Once
the beef is brown, stir in the mushrooms, the cream of mushroom soup and the low fat sour cream.
Cook until it comes to a slow simmer. Keep it there for 3-5 minutes. Place the cauliflower on a plate
and spread the beef mixture over it. Enjoy.
Sugar Free Chocolate Cake
Ingredients:
6 Large Eggs
Splenda, 12 tsp
Ross Dark Chocolate Bar, 5 serving
White Wine, 1 ounce
Cooking Directions:
Beat the egg white and leave it aside. Beat egg yolks with the Splenda and the sweet wine. Melt the chocolate
and let it cool. Add in the egg whites by hand to the yolk mixture. Bake in a 9" spring form, lightly greased and
sprinkled with almond flour for 35-40 minutes. Make sure to check with a toothpick.
Spaghetti Squash w/ Marinara Sauce
Ingredients:
1 small spaghetti squash, cooked
1 lb 93% lean ground beef
1 can tomato sauce
1/4 cup onion, chopped
1 teaspoon minced garlic
1 teaspoon basil
1 teaspoon oregano
Cooking Directions:
Cut open the squash and remove the seeds. Bake in the oven at 400 degrees F for 40 minutes to an
hour. From there, brown the beef with the chopped onion and minced garlic in a skillet. When the
beef is browned, add in your spices and tomato sauce. Let it simmer on low heat for 30 minutes. Once
finished, place the marinara mixture over the squash which you should split into strands. Enjoy.
Tasty Tuna with Mustard
Ingredients:
1 can of white tuna
1 tbs honey Dijon mustard
1 tsp onion powder
Page | 18
8/22/2019 105+Muscle+Building+Recipes+Book
19/83
Sea salt for taste
Black pepper for taste
Cooking Directions:
Mix all the contents in a small bowl and enjoy. I guarantee you will be amazed at the taste.
Healthy Jalapeo Poppers
Ingredients:
Jalapenos
Low fat sour cream
Crumbled turkey bacon
Low fat cheddar cheese
Low fat sour cream
Cooking Directions
Cut the jalapenos in half and take the seeds out. Mix the cream cheese and cooked turkey bacon together. Fill
the jalapenos with the cream cheese mixture. Put the low fat cheddar cheese on top of each jalapeno half.
Bake at 375 for 15 minutes. Take them out and put a little low fat sour cream on top of each one if you desire.
Enjoy.
Low Carb Pizza Crust
Ingredients:
3 Cups Shredded Low Fat Mozzarella
1 Cup Shredded Monterey Jack Cheese
4 Omega 3 Enriched eggs
1 tsp Garlic Powder
1 tsp Basil
Cooking Directions;
Bake at 450 degrees until browned to desired crispness. Enjoy. Feel free to add any toppings you would like.
Mommas Deviled Egg Recipe
Ingredients:
8 boiled eggs
1/4 cup chopped dill pickles
2 tbsp light mayo
1 tbsp deli style mustard
pepper, dash to taste
Cooking Directions:
Page | 19
8/22/2019 105+Muscle+Building+Recipes+Book
20/83
Boil the eggs. Let them sit and then peel the shells off. Add eggs to a bowl and take the back of a fork and
smash up. Add the mustard, chopped dill pickles, mayo. Mix together until nice and creamy. If needed, add
more mayo and a little more mustard, Add salt and pepper to taste. Enjoy.
"Grilled" Glazed Tuna Steaks
Ingredients
1/3 c dry sherry
1 T gingerroot,Minced
1 T low sodium soy sauce
1 t honey
1 cl garlic,Minced
1 lb tuna steaks cut into 4
pieces
Combine Sherry, Gingerroot, Soy Sauce, Honey & Garlic in A 1 Cup Glass Measure. Microwave Uncovered At
High 1 Min. OR Until Mixture Boils. Cool Slightly. Place Tuna in An 11 X 7 X 1 1/2 in. Baking Dish. Pour Marinade
Over tuna. Cover & Chill 2 Hours. Remove Tuna From Marinade, Reserving Marinade. Preheat Grill Arrange
Tuna On Grill With Thickest Portions To The outside. Turn Steaks Over & Baste With Marinade.
Serve Immediately With Warm Marinade.
Australian Grilled Fish
Yield: 4 Servings
4 fish steaks
1/4 c lime juice
2 T vegetable oil
1 t dijon mustard
2 t fresh ginger root --,Grated
1/4 t cayenne pepper
black pepper
* For the steaks: they should be 8-10 ounces and 1-inch thick each. Use Swordfish, Halibut or Salmon steaks.
Page | 20
8/22/2019 105+Muscle+Building+Recipes+Book
21/83
1. In a bowl, combine the lime juice, 1 tablespoon oil, ginger, cayenne pepper and enough freshly ground black
pepper to suit your taste. 2. Marinate the fish in the marinade for 45-60 minutes. Turn steaks 2-3 times. 3.
Have the grill prepared with white coals and brush the cooking grill with the remaining one tablespoon oil. 4.
Grill the fish, brushing several times with the marinade, until cooked through and opaque in the center. Turn
fish after about 4-5 minutes. Total grilling time will depend on your grill and the heat of the coals.
Ayam Panggang Mesanten
Yield: 4 Servings
2 lb chicken
1 t salt
1 c oil
1 t shrimp paste, Dried
4 shallots, chopped
3 garlic cloves, crushed
3 chilies, red, fresh
2 T oil
2 1/3 c coconut milk
2 bay leaves
lemon grass stalk
1 T juice, lime
chilies, red, fresh
Dried shrimp paste is also called terasi. Seed and shred the chilies. Crush lemon grass with side of cleaver. Cut
chicken in half. Wash and pat dry. Rub with salt and oil. Grill over hot coals about 10-15 minutes each side,
until done. Slice chicken into bite-sized pieces. Wrap shrimp paste in foil and grill each side over moderate
heat about 2 minutes. Pound shallots, garlic, chilies, and toasted shrimp paste into a paste. Heat oil in frying
pan. Add paste and fry on moderate heat, stirring, for about 4-5 minutes, or until dry, do not burn.
Add coconut milk gradually, stirring after each addition. Add bay leaves and lemon grass. Bring to a boil.
Simmer 5 minutes to allow flavors to blend.
Page | 21
8/22/2019 105+Muscle+Building+Recipes+Book
22/83
Add lime juice. Stir. Add cooked chicken and reheat in sauce. Garnish with the shredded chilie. Serve with rice
and Sambal Ulek.
Bar-B-Q: Smoke-Grilled Salmon
Yield: 4 Servings
1 t lime rind, Grated
1/4 c lime juice
1 T vegetable oil
1 t Dijon mustard
1 pn pepper
4 salmon steaks,1-inch thick
-[1-1/2,lb]
1/3 c sesame seed [optl],Toasted
In shallow dish, combine lime rind and juice, oil, mustard and pepper; add fish, turning to coat. Cover and
marinate at room temperature for 30 minutes, turning occasionally. Reserving marinade, remove fish; sprinkle
with sesame seed. Place on greased grill directly over medium heat. Add soaked wood chips. Cover and cook,
turning and basting with marinade halfway through, for 16-20 minutes or until fish flakes easily when testedwith fork.
Page | 22
8/22/2019 105+Muscle+Building+Recipes+Book
23/83
Baked Chicken Breast with Fresh Basil
Ingredients
10 boneless skinless chicken breast (about 2 1/2 lbs.)
3/4 cup lowfat yogurt1/2 chopped fresh basil
2 teaspoons cornstarch
1 cup bread crumbs
2 tablespoons grated Parmesan cheese
Arrange chicken in single layer in baking dish. Combine yogurt, basil and cornstarch; mix well and spread over
chicken. Combine bread crumbs with Parmesan and sprinkle over chicken. (If making in advance, cover and
refrigerate for up to 6 hours.) Bake chicken in 375 degrees ovenfor 30 minutes or until chicken is no longer
pink inside.
Page | 23
8/22/2019 105+Muscle+Building+Recipes+Book
24/83
Baked Potato with Spicy Chicken Topping
Ingredients
4 baking potatoes
2 tablespoons olive oil
1/2 cup slivered almonds
1 cup chopped onions
1/4 teaspoon garlic powder
1 lb. boned chicken breast, cut in strips
2 tablespoons flour
1 1/4 cup chicken broth
3 tablespoons lemonjuice
1 teaspoon cinnamon
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon Tabasco
1/2 cup raisins
Scrub potatoes, dry and prick with fork. Cook. In a large skillet, heat oil and saute almonds until golden
brown. Add onion and garlic. Saute until tender. Add chicken and cook, stirring, until chicken turns white.
Sprinkle with flour and mix well. Combine broth, lemon juice, cinnamon, paprika, salt, and Tabasco. Gradually
add to chicken mixture, stirring constantly, until mixture boils and thickens. Stir in raisins.
Simmer 3 minutes. Spoon over blossomed potatoes.
Page | 24
8/22/2019 105+Muscle+Building+Recipes+Book
25/83
Beef Tenderloin with Cabernet Cherry Sauce
Ingredients:
4 small filet mignon steaks (about 1/4 pound each)
1/2 teaspoon salt 2 garlic cloves, pressed
1/2 teaspoon cracked pepper or freshly ground pepper
Cabernet Cherry Sauce:
1 1/2 cups Cabernet Sauvignon or Burgundy
3 tablespoons balsamic vinegar
4 whole cloves
8 whole pepper corns
1 bay leaf, torn into small pieces 1/2 pound fresh Bing cherries, rinsed Salt
and pepper for seasoning Optional: 12 teaspoon
sugar
Set oven controls to broil. Line a broiling pan with aluminum foil and place in the oven on the top rack to
preheat. Trim the steaks of visible fat. Rub the garlic evenly over the steaks and season with salt and cracked
pepper. Set aside until ready to broil.
Add the Cabernet and balsamic vinegar to a saucepan and bring to a boil. Tie the cloves, peppercorns, and
bay leaf in a bundle with a small piece of cheese cloth. Add the bundle to the wine mixture. Allow the
mixture to reduce to 1/2 cup, about 15 minutes. While the wine is reducing, pit the cherries. Cut the cherries
into quarters and add to the wine mixture. Cover and cook over mediumhigh heat until the cherries are
tender, about 10 minutes. Season the sauce with salt and pepper. Add the sugar to balance the flavors, if
needed. The sauce should have a deep robust flavor but not be too sweet. While the sauce is cooking, broil
the steaks for 34 minutes per side medium rare. To serve, remove the spice bundle from the sauce. Place
the steaks on individual plates with the sauce spooned over the top.
Page | 25
8/22/2019 105+Muscle+Building+Recipes+Book
26/83
Black Bean Lasagna
Ingredients:
1 28 ounce jar tomato pasta sauce
1/2 cup water 2 cans (15 ounce) black beans, rinsed and drained
1 3/4 cups lowfat ricotta cheese
1 egg
12 uncooked lasagna noodles
2 1/2 cups shredded skim mozzarella cheese
Preheat oven to 375F. Over low heat, simmer tomato sauce, water, and black beans. Meanwhile, in a small
bowl, combine ricotta cheese and egg. Set aside. Using a 9 X 13 inch baking dish, place 1 cup of the
bean/sauce mixture on the bottom of the dish.
Place 3 pieces ofuncooked lasagna noodles on top of the sauce. Next, spread about 2/3 cup of the ricotta
mixture over the noodles. Top with 1 cup of the bean/sauce mixture, lastly about 1/2 cup of the mozzarella.
Repeat two layers of noodles, ricotta, bean/sauce, and mozzarella. Then place on the remaining 3 lasagna
noodles and pour the remaining bean/sauce mixture over all. Top with remaining mozzarella. Cover with foil
and bake at 375F for 30 minutes. Remove foil and continue to bake another 15 minutes. Remove from oven
and let stand for 15 minutes before cutting.
Page | 26
8/22/2019 105+Muscle+Building+Recipes+Book
27/83
Buffalo Chicken Strips
Ingredients:
Blue Cheese Dip:
2/3 cup nonfat plain yogurt
2 tablespoons reducedfat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped scallions
1/4 teaspoon coarsely ground black pepper
Chicken Strips and Celery Sticks:
1 teaspoon vegetable oil
1/2 pound skinless boneless chicken breasts, cut crosswise into 1/4inch strips
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon Frank's original hot sauce
5 celery stalks, cut into 3inch sticks
In a small bowl, whisk together the yogurt, mayonnaise and blue cheese. Stir in the scallions and pepper and
set aside while preparing the chicken. Cover and refrigerate.
Heat the oil in a large, preferably nonstick skillet. Season the chicken with thesalt. Cook the chicken over
mediumhigh heat, stirring frequently, until lightly browned and cooked through, 3 to 4 minutes. Remove the
skillet from the heat. Add the butter and hot sauce to the pan and swirl until the butter barely melts and thesauce coats the chicken. Serve the chicken and celery sticks along with the blue cheese dip. Provide
toothpicks for spearing the chicken and dipping it in the sauce.
Page | 27
8/22/2019 105+Muscle+Building+Recipes+Book
28/83
ChileCheese Chowder
Ingredients:
2 bacon slices
1 cup chopped carrot
1 cup chopped, seeded, poblano chiles
1 cup chopped onion
2 tablespoons minced, seeded jalapeno peppers
1/2 teaspoon ground cumin
3 cloves garlic, minced
2 (16 oz.) cans fatfree chicken broth
5 cups diced, peeled, baking potato
1/2 teaspoon salt
1/3 cup flour
2 1/2 cups 1% milk
3/4 cup shredded Monterey Jack cheese
1/2 cup shredded reducedfat sharp cheddar cheese
2/3 cup sliced green onions
In a dutch oven, cook bacon until crisp. Reserve 1 tablespoon drippings in pan, removebacon and set it aside.
To the pan add carrots, chiles, onion, jalapeno, cumin, and garlic.Saute until browned. Stir in broth and
scrape bottom of pan to release browned bits. Add potatoes and salt, cover, and simmerfor 25 minutes.
Whisk together flour and milk, add to potato mixture while stirring and cook over medium heat until
thickened stirring often (about 10 minutes). Remove from heat, stirin cheeses until melted. Serve in bowls
topped with crumbled bacon and sliced greenonions.
Page | 28
8/22/2019 105+Muscle+Building+Recipes+Book
29/83
Chili Dip
Ingredients:
1 15ounce Hormel Turkey With Beans, 99% FatFree Chili
1 8 oz. package fatfree cream cheese 1 cup reduced fat shredded sharp cheddar cheese
Allow the cream cheese to soften completely to room temperature. Spread the cream cheese on the bottom
of a shallow casserole type dish. Next, evenly spread the chili over the cream cheese. Lastly, sprinkle the
shredded cheese over the chili. Bake at 350F for 20 to 25 minutes or until heatedthrough. Serve hot with
baked tortilla chips.
Page | 29
8/22/2019 105+Muscle+Building+Recipes+Book
30/83
Chipotle Turkey Chili
Ingredients:
Olive oil cooking spray
1 medium onion, diced 4 garlic cloves, minced
12 tablespoons chili powder
2 15ounce cans tomato sauce
23 cups turkey, diced
2 15ounce cans red kidney beans
12 chipotle chilies, finely diced
Salt and pepper for seasoning
Garnish: Grated cheddar cheese and sliced green onions
Lightly oil a large saucepan with cooking spray. Heat for a few minutes over mediumhigh heat. Add theonions, garlic and chili powder. Cook while stirring for about 5 minutes. Add the tomato sauce and bring to
a boil. Add the turkey, kidney beans, and chipotle chilies. Heat through and season to taste with salt and
pepper. Serve garnished with grated cheddar cheese and green onions.
Page | 30
8/22/2019 105+Muscle+Building+Recipes+Book
31/83
Chutney Chicken Salad
Ingredients:
2 cups diced cooked chicken
1/4 cup mango chutney 1 small golden delicious or gala apple, cored and finely diced
1/4 cup finely diced celery
1/4 cup finely diced red onion
1/4 1/3 cup lowfat mayonnaise
Salt and pepper for seasoning
Mix all ingredients together. Season to taste with salt and pepper. Use as a sandwich filling or serve on top of
a bed ofgreens.
Page | 31
8/22/2019 105+Muscle+Building+Recipes+Book
32/83
Colorful Chicken Stew
Ingredients:
1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained 2 medium potatoes, peeled and cut into 1/2inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 lowsodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper 1 tablespoon cornstarch
2 cup cold water
In a 5quart crockpot, combine the first 12 ingredients. In a small bowl, combine cornstarch and water until
smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender.
Page | 32
8/22/2019 105+Muscle+Building+Recipes+Book
33/83
Crab Imperial
Ingredients:
1 lb. Crab meat, cooked (imitation can be used)
1/2 cup pimento, chopped
1/2 cup celery, chopped fine
2 slices bread, low cal, crustless
2 egg whites, beaten
1 cup low fat yogurt
dash of Worchestershire sauce
1/8 teaspoon cayenne pepper
1 teaspoon dry mustard
1/4 teaspoon salt
Juice of 1/2 lemon Paprika
Combine the crab meat, pimento, and celery in a mixing bowl. Crumble the slices of bread and add to themixture. Gently add the egg white, yogurt, Worchestershire sauce, cayenne, mustard, salt, and lemon juice.
Place in a sprayed casserole dish.Top with a sprinkle of paprika. Bake at 400F for 15 to 20 minutes, until
lightlybrowned.
Page | 33
8/22/2019 105+Muscle+Building+Recipes+Book
34/83
Crockpot Tostada
Ingredients:
3/4 pound ground turkey
1 eggplant, cubed 1 cup fresh or canned salsa
1 (6oz) can tomato paste
1/4 cup chopped fresh parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
1 (10oz) pkg. frozen corn, thawed
1/2 cup plain lowfat yogurt
2 cups shredded lettuce
1/2 cup sliced ripe olives 1/2 cup low fat shredded cheese
4 pita rounds, halved, toasted
Combine turkey, eggplant, salsa, tomato paste, parsley, chili powder, cumin, oregano and corn in
slowcooker. Cover and cook on low 5 to 6 hours. Stir with a fork to break up large chunks of turkey.
Spoon about 3/4 cup cooked turkey mixture on each pita half. Top with yogurt, lettuce, olives andcheese.
Page | 34
8/22/2019 105+Muscle+Building+Recipes+Book
35/83
Spicy CucumberAvocado Soup
Ingredients:
1/2 firmripe California avocado
1 1/2 pounds cucumbers, cut into 1/2inch pieces 1 (8oz) container plain lowfat yogurt (1 cup)
3 tablespoons chopped fresh chives
1 teaspoon fresh limejuice
1 teaspoon salt, or to taste
1/2 teaspoon chopped fresh jalapeno chile with seeds
1 cup small ice cubes
Garnish: diced avocado and chopped chives
Peel and pit avocado. Blend all ingredients in a blender until very smooth, about 1 minute.
Page | 35
8/22/2019 105+Muscle+Building+Recipes+Book
36/83
Curried Cauliflower
Ingredients:
1 whole medium onion, chopped
3 garlic cloves, minced
1/21 serrano chile, seeds removed and finely chopped
2 teaspoons curry powder
1 pound ripe roma tomatoes, seeded and chopped or 1 can (14 1/2ounces) chopped tomatoes in
juice
1 medium cauliflower, rinsed and cut into even size florets salt and
freshly ground black pepper for seasoning
1/2 cup chopped cilantro
Grease the bottom of large saucepan with nonstick spray. Heat the pan over moderatelyhigh heat for a few
minutes. Add the onions and cook for 34 minutes stirring frequently. Add the garlic, serrano chile, and curry
powder. Cook for a minute longer. Add the tomatoes and cauliflower. Stir to combine and blend the
seasonings. Cover, reduce heat, and simmer for 1520 minutes until the cauliflower is very tender. Season
with salt and pepper to taste. Garnish with chopped cilantro.
Page | 36
8/22/2019 105+Muscle+Building+Recipes+Book
37/83
Finger Lakes Chicken
Ingredients:
2/3 cup fatfree mayonnaise 1 tablespoon salt
1/4 teaspoon ground black pepper
1 1/2 teaspoons poultry seasoning
1 cup distilled white vinegar
4 boneless chicken breasts
In a shallow glass bowl combine the mayonnaise, salt, pepper, poultry seasoning and vinegar. Mix together.
Reserve 1/4 of the sauce for basting. Pierce chicken pieces with a fork and add to remaining sauce, tossing to
coat. Cover and refrigerate for 2 to 4 hours to marinate. Lightly oil grill and preheat to medium high. Remove
chicken pieces from sauce/marinade and grill for 6 to 8 minutes on each side or until chicken is nolonger
pink and juices run clear. Baste with reserved sauce while grilling.
Page | 37
8/22/2019 105+Muscle+Building+Recipes+Book
38/83
Garden Burger
Ingredients:
2 Tbs. bulgur wheat
1 pound mushrooms, halved or quartered 1 cup diced onion
1/2 cup rolled oats
2/3 cup cooked brown rice
1/2 cup shredded lowfat mozzarella cheese
2 Tbs. shredded lowfat cheddar cheese
2 Tbs. lowfat cottage cheese
1/2 tsp. salt
1/2 tsp. garlic powder
dash ofpepper
2 Tbs. cornstarch olive oil cooking spray
1/4 cup boiling water
1/2 cup water
Add the boiling water to the bulgur wheat in a small bowl and let sit for aboutan hour. The wheat will swell
to about double in size. Steam the quartered mushrooms for about ten minutes or until tender. Remove and
steam onions for about ten minutes or until they become translucent. Keep these two ingredients separated
and set them aside. Add 1/2 cup water to theoats and let them soak for about ten minutes. Drain any excess
water from the bulgur wheat and oats, then combine the grains with the mushrooms, rice, cheeses and
spices in a food processor and pulse four or five times until ingredients are chopped fine but not pureed.
Pour the mixture in a bowl and add the steamed onion and cornstarch, blending well.
Preheat oven to 300 degrees. Spray a large skillet with olive oil cooking spray and place it over mediumlow
heat. Measure a 1/2 cup of the patty mixture at a time into the pan and shape with a spoon into a 3" round
patty that is about 1/2" thick. Cook for two to four minutes per sideor until light brown on the surface. When
all of the patties have been browned, arrange them on a lightly sprayed baking sheet and bake them for 20 to
25 minutes in the oven. Be sure to turn them over halfway through the cooking time. Patties may be frozen
once they havecooled.
Page | 38
8/22/2019 105+Muscle+Building+Recipes+Book
39/83
Greek Burgers
Ingredients:
2 garlic cloves, minced
3 tablespoons fresh mint, chopped 11/2 cups non/lowfat yogurt
11/2 pounds ground turkey, lean
21/4 teaspoons feta cheese, crumbled
6 pita bread loaves, cut in half
11/2 tomatoes, sliced
11/2 red onions, sliced
fresh ground black pepper, to taste
Combine garlic and mint in a small bowl and mash. Add yogurt, mix, and set aside. Combine turkey and feta
cheese in a mixing bowl. Form into 8 patties and sprinkle with pepper. Broil 510 minutes per side or untilturkey is cooked through. Serve in pita bread with tomatoes, onions and yogurt sauce.
Page | 39
8/22/2019 105+Muscle+Building+Recipes+Book
40/83
Smoked Eggplant and Yogurt
Ingredients:
1 medium eggplant, peeled and chopped
1/2 cup lightly salted water
1 1/2 cups plain regular or lowfat yogurt
1 small bunch green onions, diced
1/2 bunch cilantro, diced
1 teaspoon ground black pepper salt
totaste
1/4 teaspoon paprika
1 piece charcoal
1 5x5 inch piece aluminum foil
1 tablespoon margarine or shortening
In a pot over medium heat, add the eggplant and water; cook until tender and the water evaporates. Mash
the eggplant so no large chunks remain. Allow to coolcompletely. In a large bowl, add the yogurt, mashed
eggplant, green onions, cilantro, pepper and salt; mix well. To smoke the salad, heat the charcoal over open
flame until gray and reddish in color. Place the piece of foil in the eggplant salad (make room in the center for
the foil). Place the hot charcoal on the piece offoil in the bowl. Add the margarine on top of the charcoal and
cover salad bowl immediately. Allow to smoke for 10 minutes; remove charcoal. Chill the salad in the
refrigerator and garnish with fresh chopped cilantro and a sprinkle ofpaprika.
Page | 40
8/22/2019 105+Muscle+Building+Recipes+Book
41/83
Stuffed Mushrooms
Ingredients:
18 large mushrooms
1 tablespoon olive oil 1/4 cup onion, minced
1 clove garlic, minced
1/4 cup walnuts, finely chopped
1 shredded wheat biscuit, crushed
1 tablespoon Parmesan cheese, grated pepper
totaste
1/2 teaspoon paprika
1/8 teaspoon basil
1/8 teaspoon parsley
1/8 teaspoon oregano
Preheat the oven to 350 degrees. Clean mushrooms and wipe dry. Remove stems and chop fine. Heat oil in a
skillet over medium high heat and saute chopped mushroom stems, onions, garlic and walnuts until onion is
tender. Remove from heat. Stir in shredded wheat, cheese, basil, parsley, oregano, and pepper. Stuff
mushroomcaps, packing mixture firmly. Arrange mushrooms in a shallow baking dish and sprinkle tops with
paprika. Bake 20 to 25 minutes or until mushrooms are tender.
Page | 41
8/22/2019 105+Muscle+Building+Recipes+Book
42/83
Zucchini Stuffed Chicken
Ingredients:
2 tablespoons margarine
2 medium zucchini, shredded
3 slices ofbread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash ofpepper
dash ofpaprika
Melt margarine in a skillet and saute zucchini several minutes over mediumhigh heat. Tear the bread into
pieces and add to zucchini, along with egg white, butter oil,and cheese. Stir well and remove from heat.
Season chicken breasts with spices. Put chicken breasts in casserole sprayed with cooking spray. Spread
stuffing over all four. Cover casserole and bake at 400F for approximately 1 hour or until chicken is tender. Or
microwave for approximately 20 minutes at 60%, turning after 10 minutes.
Page | 42
8/22/2019 105+Muscle+Building+Recipes+Book
43/83
Broiled Or Grilled Fish W/ Black-Bean Salsa
Yield: 4 Servings
15-16oz. can black beans
oranges, peeled, chopped
tomato, seeded, chopped
1/2 c cilantro, fresh, chopped
jalapeno pepper, lg, minced
1 1/2 T lime juice, fresh
1 T olive oil
avocado, peeled, chopped
6oz. red snapper fillets
olive oil
lime juice, fresh
cilantro, chopped
Combine first 7 ingredients in medium bowl (jalapeno should be seeded, but not deveined. Black Beans should
be drained and rinsed).Season salsa to taste with salt and pepper. (can be prepared 1 day ahead. cover and
refrigerate.). Mix chopped avocado into salsa. Cover and refrigerate
Preheat grill. Brush fish with oil; sprinkle with fresh lime juice, salt and pepper. Broil or grill until just cooked
through (about 9 minutes per inch of thickness if broiling). Transfer fish to plates. Sprinkle with chopped fresh
cilantro. Serve fish with salsa.
Page | 43
8/22/2019 105+Muscle+Building+Recipes+Book
44/83
Lemon Berry Smoothie
What You Need:
1 (6 oz) container low fat lemon yogurt
1 (20 oz) can crushed pineapple in its own juice, drained
1 (16 oz) can blackberries in lite syrup, drained
1 C ice cubes
How to Make It:
Place the yogurt in the blender.
Add the drained pineapple and blackberries.
Place the ice cubes on top.
Blend until smooth.
Any type of fruit yogurt will work with this recipe. Try different kinds to which see ones your family enjoy the
most.
Page | 44
8/22/2019 105+Muscle+Building+Recipes+Book
45/83
Love That Fruit Smoothie
What You Need:
1 Bart let pear, peeled, cored and cut into small chunks
C seedless grapes
1 banana, cut into small chunks
2 tsp. honey
C cranberry juice
6 ice cubes
How to Make It:
Place the pears, grapes, banana and honey into the blender.
Puree until very smooth.
Add the cranberry juice and pulse 2 or 3 times until mixed together.
Add the ice and blend until mixture begins to thicken.
Kids love this smoothie. The fruit mixed with honey gives it a slightly sweet taste that appeals to children. If
your children dont enjoy cranberry juice experiment with their favorite juices until you find just the right onefor them.
Page | 45
8/22/2019 105+Muscle+Building+Recipes+Book
46/83
Peach and Almond O J
What You Need:
1 C orange juice
1 C frozen peaches
1 frozen banana, cut into small chunks
2 TBSP toasted slivered almonds
How to Make It:
Pour the juice into the blender.
Carefully add the peaches and banana.
Add the almonds.
Blend until smooth.
Pecans also work well in this smoothie. For a little different taste, use pineapple juice in place of the orange
juice.
Page | 46
8/22/2019 105+Muscle+Building+Recipes+Book
47/83
Energize Me Smoothie
What You Need:
C crushed pineapple, drained
1 apricot, chopped
4 strawberries, trimmed and chopped
1 banana, chopped
1 C water
1 TBSP powdered skim milk
1 TBSP protein powder
1 tsp. flax oil seed
How to Make It:
Place all the fruit into the blender.
Blend just slightly to combine.
Add the water, powdered milk, powdered protein and flax oil seed.
Blend until smooth.
The protein powder and flax oil seed add to making this smoothie a healthy drink. They are optional if you
prefer to leave them out.
Page | 47
8/22/2019 105+Muscle+Building+Recipes+Book
48/83
An Eskimos Favorite
What You Need:
1 frozen peach
10 frozen blueberries
1 (6 oz) container frozen low fat vanilla yogurt
C skim milk
TBSP pecans, crushed
tsp. salt
tsp. vanilla
How to Make It:
Place the peach and blueberries into the blender.
Add the yogurt and pulse a couple of times to combine.
Add the milk, pecans and vanilla.
Sprinkle in the salt.
Blend until just smooth.
Because the fruit is frozen this drink is great on a warm day. The salt is optional if you prefer to leave it out.
Page | 48
8/22/2019 105+Muscle+Building+Recipes+Book
49/83
Nothing but Fruit
What You Need:
1 C orange juice
1 C papaya, peeled and diced
C cantaloupe, peeled and diced
C mango, peeled and diced
2 apricots, pitted and diced
How to Make It:
Pour the orange juice into the blender.
Add the papaya, cantaloupe, mango and apricots.
On medium speed puree mixture for 1 minute.
If you like fruit youll like this smoothie. This is one way to ensure you get the recommended amount of fruit
in a daily diet.
Page | 49
8/22/2019 105+Muscle+Building+Recipes+Book
50/83
A Great American Smoothie
What You Need:
1 C vanilla ice cream
C applesauce
1 tsp. lemon juice
tsp. apple pie spice
2 ice cubes
How to Make It:
Place the ice cream in the blender.
Add the applesauce, lemon juice, apple pie spice and the ice cubes.
Blend until the mixture become creamy.
Serve immediately.
This is a great drink for kids in the summertime. The ice cream, applesauce and apple pie spice makes this
drink taste just like Moms homemade apple pie.
Page | 50
8/22/2019 105+Muscle+Building+Recipes+Book
51/83
Color Me Up
What You Need:
2 C vanilla ice cream
2 C apple cider
2 TBSP honey
tsp. ground cinnamon
tsp. nutmeg
Food coloring
How to Make It:
Put the ice cream in the blender.
Add the apple cider, hone, cinnamon and nutmeg.
Blend until smooth.
Add any color of food coloring you desire.
Blend in short spurts until drink has reached the desired color.
Serve immediately.
The idea of changing the color gives them an added bit of excitement to a childs drink. It can also be great for
something special on a holiday morning such as red for Valentines Day, green for St. Patricks Day or even
orange for Halloween.
Page | 51
8/22/2019 105+Muscle+Building+Recipes+Book
52/83
No Need for Pancakes Smoothie
What You Need:
1 banana, cut into chunks
4 strawberries, stemmed and cut into chunks
8 oz. milk
1 TBSP almond butter
2 tsp. maple syrup
How to Make It:
Place the banana and strawberry chunks into the blender.
Slowly pour in the milk.
Add the almond butter and maple syrup.
Blend until very smooth.
Some mornings there is just no time to make those beloved pancakes. Give the kids one of these and they will
enjoy it just as much. Try other types of fruit for a little change.
Blue Sky Smoothie
Page | 52
8/22/2019 105+Muscle+Building+Recipes+Book
53/83
What You Need:
C orange juice
C frozen blueberries
C canned peaches, chopped
1 (6 oz) container vanilla yogurt, frozen
1 ice cream scoop orange sherbet
2 TBSP honey
1 C ice, crushed
How to Make It:
Pour the orange juice into the blender.
Add the blueberries, peaches, yogurt and sherbet.
With a rubber spatula fold in the honey and ice.
Cover blender and blend until smooth.
This also tastes great with pineapple sherbet and pineapple juice. The honey gives it a slightly sweet taste so
use unsweetened pineapple juice when making it this way.
Page | 53
8/22/2019 105+Muscle+Building+Recipes+Book
54/83
Pick Me up Smoothie
What You Need:
2 bananas, peeled and cut in chunks
2 peaches, peeled, pitted and cut in chunks
1 (8 oz) can crushed pineapple, drained
1 C milk
How to Make It:
Place all the ingredients into the blender in the order they are listed.
Blend until mixture is smooth.
Page | 54
8/22/2019 105+Muscle+Building+Recipes+Book
55/83
Hippity Hoppity Smoothies
What You Need:
1 C orange juice
C milk
1 pint pineapple sherbet
2 (6 oz) cartons pina colada yogurt
2 bananas cut in chunks
1 tsp. vanilla extract
1 C whip topping, divided
2 drops red food coloring
Black string licorice
How to Make It:
Pour the orange juice and milk into the blender.
Carefully add the sherbet, yogurt and bananas.
Add the vanilla extract.
Blend until very smooth.
Pour into glasses.
Place 2/3 C of the whipped topping into a plastic baggie.
Cut one corner of the bag to make a small hole.
Carefully create a small circle on top of the smoothie.
Place the other 1/3 of the whip topping in another plastic bag.
Add the food color and gently mix until the topping has turned slightly pink.
Cut the corner of the bag and make the eyes, nose and the ears for the rabbit.
Cut the licorice strings to make the whiskers for each rabbit.
Place the whiskers on the rabbit face upward toward the edge of the glass.
Serve immediately.
Page | 55
8/22/2019 105+Muscle+Building+Recipes+Book
56/83
Page | 56
8/22/2019 105+Muscle+Building+Recipes+Book
57/83
I Need Chocolate Smoothie
What You Need:
1 C chocolate milk
1 C chocolate ice cream
1 Three Musketeers candy bar, cut into small chunks
How to Make It:
Place all the ingredients into the blender.
Blend on medium speed until smooth.
Serve immediately and enjoy.
If you crave chocolate this is the smoothie for you. Any type of candy bar will work so use your favorite for a
great afternoon treat. Oh yea kids love it too.
Page | 57
8/22/2019 105+Muscle+Building+Recipes+Book
58/83
Melon Berry Smoothie
What You Need:
of a cantaloupe, peeled, seeded and chunked
1 C fresh raspberries
C yogurt
1 TBSP sugar
How to Make It:
Place the cantaloupe and raspberries in the blender.
Gently fold in the yogurt.
Sprinkle with the sugar.
Blend until smooth.
Using a flavored yogurt will change the taste of your smoothie. Experiment with different flavors to find the
right taste for you. If you are using a flavored yogurt adjust the sugar for your taste.
Page | 58
8/22/2019 105+Muscle+Building+Recipes+Book
59/83
Sweet and Sour
What You Need:
C pineapple juice
C grapefruit juice
4 strawberries, stemmed and cut into pieces
1 banana, peeled and cut into pieces
How to Make It:
Pour both juices into the blender.
Add the strawberry and banana pieces.
Blend until mixture is smooth and as thick as you like.
If the mixture isnt as thin as you would like add a little more pineapple, grapefruit juice or both. Continue to
blend until the mixture is to your liking.
Page | 59
8/22/2019 105+Muscle+Building+Recipes+Book
60/83
Cheesecake in a Glass
What You Need:
1 egg
1 (4 oz) pkg. cream cheese softened and chunked
C milk
1 tsp. almond extract
2 C vanilla ice cream, slightly softened
1 C cherry jam
1 C sweet cherries, pitted and slightly frozen
How to Make It:
Carefully break the egg into the blender.
Blend for 10 seconds.
Place the cream cheese chunks, the milk and the almond extract into the blender.
Blend on medium speed until very smooth.
Place the ice cream, jam and cherries into the blender.
Blend until creamy.
This tastes just like cherry cheesecake. If you dont like cherries try strawberries with vanilla extract.
Page | 60
8/22/2019 105+Muscle+Building+Recipes+Book
61/83
Cherry Blossom
What You Need:
2 C cherries, sweet or tart and frozen
1 banana, peeled and cut into pieces
1 C cherry juice
Maraschino cherries
How to Make It:
Place the frozen cherries, the banana pieces and the juice into the blender.
Blend until smooth.
Pour into glasses and top with the maraschino cherries.
Sweet cherries make this drink quite a sweet delight. Tart cherries take away some of the sweetness but they
still make a delightful drink.
Page | 61
8/22/2019 105+Muscle+Building+Recipes+Book
62/83
Peppermint Stick
What You Need:
4 ice cream scoops peppermint chocolate chip ice cream
1 C milk
2 drops peppermint extract
How to Make It:
Place the ice cream in the blender.
Pour in the milk.
Add the drops of extract.
Cover and blend until smooth and creamy.
If you cant find peppermint chocolate chip ice cream use plain peppermint ice cream. By adding about of a
bag of semi sweet chocolate chips you can achieve the same taste.
Page | 62
8/22/2019 105+Muscle+Building+Recipes+Book
63/83
How Now Brown Cow
What You Need:
C chocolate ice cream
2 TBSP chocolate ice cream topping
C brewed coffee, cooled to room temperature
C club soda
How to Make It:
Place the ice cream in the blender.
Add the topping and coffee.
Blend until mixture is smooth.
Remove the cover and add the club soda.
Stir with a rubber spatula just until the club soda is mixed in.
Serve immediately.
Page | 63
8/22/2019 105+Muscle+Building+Recipes+Book
64/83
If you are watching what you eat, but would still like a nice treat, try using a low fat ice cream with a sugar free
topping to make this scrumptious delight. PB and Banana Chocolate Smoothie
What You Need:
1 C chocolate milk, very cold
1 banana, peeled and cut into pieces
2 TBSP creamy peanut butter
2 ice cubes, crushed
How to Make It:
Place the milk into the blender.
Add the banana and peanut butter.
Carefully place the crushed ice into the blender.
Blend until smooth.
Drink immediately.
By leaving out the banana you can have a Reese cup smoothie. Kids enjoy both types of this drink and will beasking for it over and over again.
Page | 64
8/22/2019 105+Muscle+Building+Recipes+Book
65/83
Its all About the Juice
What You Need:
C orange juice
C pineapple juice
C grapefruit juice
C lime juice
4 TBSP low fat plain yogurt
1 C ice
How to Make It:
Pour all four juices into the blender.
Add the yogurt and ice.
Blend until smooth.
If the drink is too thick for you add some extra juice of your choice. Add one tsp. at a time blending after each
addition to reach the desired consistency.
Page | 65
8/22/2019 105+Muscle+Building+Recipes+Book
66/83
You Could Have Had a Smoothie
What You Need:
2 C vegetable juice
C carrot juice
1 tsp. hot sauce
1 tsp. lemon juice
4 spinach leaves
1 tsp. parsley flakes
12 ice cubes
How to Make It:
Pour the vegetable juice and carrot juice into the blender.
Add the hot sauce and lemon juice
Place the spinach leaves into the juices.
Sprinkle in the parsley.
Carefully add the ice cubes.
Blend until mixture is creamy.
If you like thicker smoothies, dont blend for too long. Blending breaks down the ingredients. Chop the
spinach to help blend them faster.
Page | 66
8/22/2019 105+Muscle+Building+Recipes+Book
67/83
Its Summer Again Smoothie
What You Need:
1 nectarine, pitted and chopped
1 (6 oz) container peach yogurt frozen
C Pine-Orange-Guava juice
C lemonade
2 tsp. sugar
How to Make It:
Place the nectarine and peach yogurt into the blender
Add the juice and lemonade.
Sprinkle in the sugar.
Blend on high until smooth.
If you are watching what you eat or cannot have sugar replace the lemonade with a sugar free type and use 1
packet of sweetener in place of the sugar.
Berry Custard Smoothie
Page | 67
8/22/2019 105+Muscle+Building+Recipes+Book
68/83
What You Need:
3 eggs
C sugar
tsp. salt
3 C milk
1 C cream
tsp. vanilla extract
Assorted berries
How to Make It:
Place the eggs in a mixing bowl and beat just until mixed together.
Add the sugar and salt.
Gently stir in the milk and cream.
Place mixture in a saucepan over low heat.
Cook, stirring continuously, until mixture is thick enough to coat the spoon.
Remove and stir in the vanilla.
Refrigerate until cold.
Remove and beat with an electric mixture until blended together well.
Place in glasses and top with the assorted berries before serving.
Because the mixture sets up like custard you must use the electric mixer before serving. This will ensure the
mixture is more of a drinkable consistency.
Page | 68
8/22/2019 105+Muscle+Building+Recipes+Book
69/83
Tutti-Fruiti Smoothie
What You Need:
1 (8 oz) can fruit cocktail, untrained and chilled
1 C milk
C nonfat milk powder
tsp. vanilla
C ice cubes
2 dashes cinnamon
How to Make It:
Place the fruit cocktail juice and all in the blender.
Pour in the milk.
Add the milk powder and vanilla.
Blend on low until just combined.
Add the ice cubes and blend until smooth.
Add the cinnamon as a garnish just before serving.
This is a child favorite. The juice from the fruit cocktail makes this a sweet drink that appeals to children
especially when its warm outside.
Page | 69
8/22/2019 105+Muscle+Building+Recipes+Book
70/83
The Greener Side of Fruit Smoothie
What You Need:
2 C honeydew melon, cut into pieces
2 kiwi, peeled and cut into pieces
1 green apple, peeled, cored and cut into pieces
1 TBSP lime juice
4 TBSP sugar
1 C ice cubes
How to Make It:
Place all the fruit pieces into the blender.
Add the lime juice and blend 30 seconds to combine.
Sprinkle in the sugar and add the ice cubes.
Continue blending until mixture becomes very smooth.
If you prefer a more tangy bite leave out the sugar or add just a little at a time to reach the desired sweetness.
Page | 70
8/22/2019 105+Muscle+Building+Recipes+Book
71/83
Lemon Surprise
What You Need:
1 C watermelon, seeded and cut into chunks
1 C lemon sherbet
1 TBSP lemon juice
10 ice cubes
How to Make It:
Place the watermelon chunks into the blender.
Add the frozen sherbet and lemon juice.
Place the ice cubes on top.
Cover and blend until smooth.
This is a special treat on a hot summers day. Even with the lemon kids enjoy this drink. If you want a little
change of pace try lime sherbet and lime juice instead.
Page | 71
8/22/2019 105+Muscle+Building+Recipes+Book
72/83
Chocolate Marshmallow Smoothie Supreme
What You Need:
1 C vanilla ice cream
C cold milk
2 TBSP chocolate syrup
2 TBSP marshmallow topping
1 TBSP malted milk powder
C crunchy peanut butter
How to Make It:
Place the ice cream and milk into the blender.
Pulse a couple of times to just slightly blend.
Add the chocolate syrup, marshmallow topping and malted milk powder.
With a rubber spatula add the peanut butter.
Blend until just smooth.
This tastes just like an old fashion malt with a little extra. To make it extra special add some whip topping with
a maraschino cherry on top.
Page | 72
8/22/2019 105+Muscle+Building+Recipes+Book
73/83
A Real Peach of a Smoothie
What You Need:
C evaporated milk
1 C peach yogurt
C peach sorbet
1 C peaches, frozen and cut into chunks
tsp. cinnamon
How to Make It:
Put the yogurt and evaporated milk together in the blender.
Blend until just combined.
Add the sorbet and peaches.
Blend until smooth and creamy.
Sprinkle the cinnamon on top just before serving.
If you arent fond of cinnamon as a garnish add it to the mixture with the sorbet and peaches and blend well.
For a little sweeter kick combine the cinnamon with a little sugar and sprinkle on the top before serving.
Page | 73
8/22/2019 105+Muscle+Building+Recipes+Book
74/83
Apples and Oatmeal Breakfast Smoothie
What You Need:
2 C low fat milk
1 apple, peeled, cored and diced
C raisins
C instant oatmeal
1 TBSP creamy peanut butter
How to Make It:
Place the milk, apple pieces and raisins into the blender.
Add the oats and place the peanut butter on top.
Cover and blend well.
This makes a great breakfast drink for children. It tastes like an old fashion oatmeal cookie with a touch of
peanut butter. The raisins are optional.
Soda Pop Smoothie
Page | 74
8/22/2019 105+Muscle+Building+Recipes+Book
75/83
What You Need:
C grape soda
2 C vanilla ice cream
1 tsp. vanilla extract
10 ice cubes
How to Make It:
Pour the grape soda into the blender.
Add the ice cream and vanilla extract.
Place the ice cubes on top.
Blend until smooth.
If to thick add some milk a little at a time to reach the consistency you are looking for. This is also great with
orange soda, red cream soda or even a creamy root beer in place of the grape soda.
Page | 75
8/22/2019 105+Muscle+Building+Recipes+Book
76/83
Relax Me Smoothie
What You Need:
8 herbal lemon tea bags
2 C boiling water
1 pint raspberry sherbet
2 C pineapple juice
How to Make It:
Pour the boiling water over the tea bags.
Cover and allow to set 5 minutes.
Remove the tea bags and place the tea in the refrigerator to cool.
Place the sherbet and juice in the blender.
Add the tea.
Blend until smooth.
This smoothie is very relaxing. Try it on a stress filled day to unwind and help you enjoy the rest of the day.
Page | 76
8/22/2019 105+Muscle+Building+Recipes+Book
77/83
Lets Get Going Smoothie
What You Need:
C milk
C almonds
1 banana, peeled and sliced
1 TBSP honey
2 TBSP vanilla yogurt
1/8 tsp. vanilla extract
Pinch of nutmeg
4 ice cubes
How to Make It:
Pour the milk into the blender.
Add the almonds, banana, honey, yogurt and extract.
Sprinkle in the nutmeg.
Add the ice cubes.
Blend on high until frothy.
This is a great get me started in the morning smoothie. Replace the banana with a peach and the vanilla
extract with almond extract to make a slightly different taste. If you arent partial to nutmeg try cinnamon
instead.
Page | 77
8/22/2019 105+Muscle+Building+Recipes+Book
78/83
I Want Smore of That
What You Need:
C marshmallow cream
C chocolate syrup
1 C milk
2 C ice
2 graham crackers, crumbled
How to Make It:
Place the marshmallow cream and chocolate into the blender.
Pour in the milk.
Add the ice cubes and sprinkle the cracker crumbs over the top.
Blend on high until smooth.
To make this an even more special treat top with a few colored mini marshmallows and some miniature
chocolate chips.
Page | 78
8/22/2019 105+Muscle+Building+Recipes+Book
79/83
A Real Eye Opener
What You Need:
1 C strong brewed coffee, cold
1 banana, peeled and sliced
1 (6 oz) container vanilla yogurt
2 tsp. sugar
4 ice cubes
How to Make It:
Pour the coffee into the blender.
Add the banana and the yogurt.
Sprinkle in the sugar.
Add the ice cubes.
Blend on high until smooth.
Try this smoothie if you having a sluggish day. It will open your eyes and get you going. For a special treat try
using a flavored coffee such as hazelnut or vanilla.
Page | 79
8/22/2019 105+Muscle+Building+Recipes+Book
80/83
Carmel Apple Smoothie
What You Need:
C Carmel ice cream topping
1/8 C chocolate syrup
1 apple, peeled, cored and diced
C milk
1 tsp. cinnamon
8 ice cubes
How to Make It:
Place the ice cream topping and syrup into the blender.
Add the apples.
Pour in the milk.
Sprinkle with the cinnamon.
Add the ice cubes to the top.
Blend until creamy.
Experiment with the syrups to find just the right taste. Using a tart apple will make this drink less sweet due to
the natural juices in the apple.
Page | 80
8/22/2019 105+Muscle+Building+Recipes+Book
81/83
Jammin Smoothie
What You Need:
1 C vanilla yogurt
1 banana, peeled and sliced
2 TBSP strawberry jam
1 TBSP honey
How to Make It:
Place the yogurt into the blender.
Add the banana and strawberry jam.
Pour in the honey.
Blend mixture on high for about 30 seconds.
Mixture should be frothy when ready to serve.
Any type of yogurt and jam will work in this smoothie. Find your favorite and enjoy.
Sweet Potato Pie Smoothie
Page | 81
8/22/2019 105+Muscle+Building+Recipes+Book
82/83
What You Need:
2 sweet potatoes, cooked and cooled
1 banana, peeled and sliced
2 (8 oz) containers vanilla yogurt
1 C milk
1 tsp. sugar
10 ice cubes
How to Make It:
Put the sweet potatoes and bananas in the blender.
Add the yogurt.
Pour in the milk.
Add the sugar.
Place the ice cubes on top.
Blend until very smooth.
If you want this to taste just like Moms candied sweet potatoes use brown sugar instead of white sugar.
Adjust the amount to tsp. and enjoy.
Page | 82
8/22/2019 105+Muscle+Building+Recipes+Book
83/83
Thanksgiving in Summer Smoothie
What You Need:
1 banana, peeled and sliced
C pumpkin
1 C milk
tsp. pumpkin pie spice
2 TBSP maple syrup
4 ice cubes
How to Make It:
Place the banana and the pumpkin together in the blender.
Pour in the milk.
Add the pie spice and maple syrup.
Place the ice cubes on top.
Cover and blend on high until smooth.
Everybody likes pumpkin pie. Why wait until Thanksgiving to have that special treat. Top with a little whipped
topping and youll get that warm Thanksgiving feeling from head to toe.