CONGRATULATIONS!!! - Amazon S3s3.amazonaws.com/MuscleMeals/Somanabolic Cooking.pdf ·...

CONGRATULATIONS!!!I’m so glad you’ve made the decision to simplify cooking and healthy meals with this straight forward and “User Friendly” Cook Book. Inside you’re going to get more than 60 of my favourite recipes ranging from Breakfast to Dessert and everything in between. First off, I have a confession...I am a TERRIBLE cook. I always have been and probably always will be. When I was younger I was the guy reaching for the fastest easiest meals around and spent countless amounts of money on the healthier fast foods.However, after receiving some helpful hints and tips I was able to come up with many recipes that are quick and easy to make as well as very healthy. I always look to incorporate complex carbs as well as quality sources of protein in each meal that I have but that doesn’t mean hours and hours in the kitchen at the supermarket!! What I have compiled in each of these recipes is as follows:

- What you will Need - This has all of your ingredients listed which is responsible for why these meals taste so good. This is also convenient when you are going to be doing your grocery shopping...you can just copy and paste into a word document and print.

- Cooking Instructions – Pretty straight forward. Simply follow the instructions with the ingredients above to make your perfect recipe.

- Nutritional Information – We already know the importance of knowing the exact amount of calories and macronutrients that are being put into our bodies. So, what I have done, is includ-ed all of the important information so you know exactly what’s going into your body with each serving

Lastly, I am always looking to enjoy other easy to follow recipes that are superior in nutrition than other forms of the same meal. If you want to share your favourite recipes with me and others in the program please send them to [email protected] with the Title “New Recipe”.

Be sure to put your first name and city of residence so we can properly give you the credit for it.

I look forward to your responses and without further ado, I present to you Somanabolic Cooking!

Enjoy,

Kyle

Breakfast

Power Burrito

What You Need

2 whole wheat tortillas 100 g egg whites 1 oz low fat cheddar cheese 2 tbsp salsa 1/4 cup plain Greek yogurt 1/4 cup 1% cottage cheese ½ cup sliced and diced mushrooms 1/4 cup sliced and diced onions ½ cup red pepper trimmed and diced salsa 1 cup orange juice

Cooking Instructions

In a small mixing bowl, whisk together the eggs, pepper, and cottage cheese. Set aside. Place tortillas in a warm oven. Lightly coat a medium saucepan with Pam and place over medium high heat and heat until hot. Saute mushrooms, onions, and red pepper until soft. Pour egg mixture over vegetables and cook until firm. Place egg and vegetable mixture over the egg and vegetable down the centre of each warm tortilla. Roll, then top with cheese and salsa. Serve immediately with orange juice.

Nutritional Info

596 calories 41 grams of protein 81 grams of carbohydrates 12 grams of fat

Spinached Egg Whites

What You Need

6 Egg Whites10 oz spinach


This is very simple to prepare. Take 6 egg whites and 1 package of spinach (10 oz) and prepare as if you were making normal scrambled eggs. Add no cheese and have no toast. The spinach makes for a great addition because it is not only provides many miner-als and a large amount of vitamin C, but it contains nearly a 1:1 protein to carb ratio and the sodium from it adds a lot of taste to the scrambled eggs.

Nutritional Info

Calories: 180Protein: 29gCarbs: 12g (7.5g of fiber)Fats: 1g (0.5g polyunsaturated)

Protein Oatmeal Pancakes

What You Need

1 cup oatmeal2 whole jumbo eggs1 scoop whey protein1 tablespoon honey1 tablespoon peanut butter20 grams of carbs from fruit (banana, blueberries or strawberries)Cinnamon (to taste)1/4 cup sugar free syrup


I mix it all up into a pancake batter. You may have to add a tiny bit water to mix it easy. Spray Pam on frying pan, cook until brown and you can throw cinnamon for extra taste and if off season add some sugar free syrup.Nutritional information includes 1/4 cup sugar free syrup per serving.

Serving Suggestions

This recipe yields 2 high protein servings.

Nutritional Info

445 calories 13.7 grams of fat 50 grams of carbs 30 grams of protein

Sweet Potato Waffles

What You Need

2 1/2 Cups Liquid Egg Whites 1 Cup Oats6 oz Sweet Potato CinnamonSplenda/sweetener to taste


Add all of the ingredients into a blender.After blending, pour mixture into a waffle maker, heat and serve.Sweet potato waffles can be eaten for breakfast, or as a stand alone muscle building meal at any time of the day.Each waffle may be eaten dry if desired. It’s recommended, from taste perspective, to top the waffles with suagr free syrup. Sugar Free syrup is available at most grocery stores.

Serving Suggestions

This recipe makes 4 waffles.

Nutritional Info

415 calories 41 grams of protein 45 grams of carbs 2.5 grams of fat

Scrambled Eggs with a Kick

What You Need

2 large whole eggs and 4 eggs whites 1/4 of an onion, finely chopped1 whole red chilli (or chilli to taste), finely chopped1 clove garlic, finely chopped50g cottage cheesePinch of mixed herbs2 slices of whole brown bread


Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to coat the pan. In a small mixing bowl add 2 whole eggs and 4 egg whites. Whisk until the egg yolks and whites mix. Add 1/4 of onion, 1 glove of garlic and 1 whole red chilli - all finely chopped. Now add 50g of cottage cheese and a pinch of mixed herbs. Whisk this mix fully.With the frying pan at moderate heat, add the contents of the mixing bowl. Put your toast in the toaster now. Gently stir the contents to scramble the eggs. Once eggs are scrambled add them to toast on a large plate.

Serving Suggestions

I like to have the eggs scrambled on toast because its easy and only takes a few minutes. You could also use the mix to make an omelette. Serving on a bed of spinach leaves adds color, flavor and vitamins.

Nutritional Info

510 CaloriesProtein: 50 grams Carbohydrate: 34 grams Fat: 19 grams

Ground Turkey OmeletteThis is a delicious high protein, low fat, low carb omelette that only takes a few minutes to prepare!

What You Need

8 chicken egg whites2 whole eggs1 large white onion3oz (90 grams) ground turkey1.5 cups of kidney beans1 cup of chopped green and red peppers1 whole mushroom3 tablespoons of olive oil1 teaspoon of black pepper3 cloves of garlicOne chopped red pepper1 tablespoon of worchestershire sauce


Grab a deep wok or a non-stick skillet saute. Add all the spices, turkey and vegetables and cook in 1 tablespoon of olive oil until they’re soft. In a large mixing bowl whisk the eggs. Now grab an omelette size saute pan. Add 2 tablespoons of olive oil and heat.You have two options here now. You can add the turkey/vegetable mixture to the egg mix-ture and cook together until firm. Or you can cook the egg mixture and wrap it around the turkey/vegetable mixture. It’s up to you. Serve hot, immediately.

Nutritional Info

Total calories: 500 per serving Protein: 40 grams Carbohydrates: 50 grams Fat: 15 grams

Appetizers

Chicken Caesar Salad: Make your own tangy, low fat Caesar salad dressing, and use either fat-free croutons from the grocery store or bake your own croutons. What You Need

1 large head of romaine lettuce, torn 2 cups chopped, cooked, skinless chicken breast 1 tsp Dijon mustard 2 tbsp fresh lemon juice 1 tsp olive oil 1 tsp white wine vinegar 1 tsp Worcestershire sauce 1 cup fat-free or low fat croutons 1 garlic clove, crushed 1/4 cup freshly grated parmesan cheese

Dressing: 1/3 cup plain non-fat yogurt, drained (or fat-free mayonnaise)


Arrange torn Romaine lettuce in a big serving bowl. Top with chicken, croutons and sprinkle with cheese. Whisk dressing ingredients together and drizzle over salad. Gently toss until combined. Add freshly ground black pepper to taste.Serves: 4

Nutritional Info

Calories 188 Total Fat 4.5g (Sat 1.5g) Carbohydrate 11.3g Protein 25.9g

Broccoli SoupWhat You Need

1 tablespoon butter 3 cloves garlic, minced2 stalks of celery, chopped fine2 carrots, finely diced1 onion diced3/4 teaspoon dried rosemary2 cups chicken stock2 potatoes cut into small cubes2 tomatoes, chopped2 tablespoons tomato paste3 tablespoons flour3 cups milk1 cup broccoli, chopped2 cups fresh spinach, choppedsalt and pepper to taste


Melt butter over medium heat in a large pot. Cook garlic, celery, onions, carrots and rose-mary until onions are softened (about 5 minutes). Add stock and potatoes. Bring to a boil. Lower heat to medium and cook with lid on for about 8 minutes to cook potatoes, stirring often. Add tomatoes and tomato paste and stir to mix well. Cook, covered, for 5 minutes. Whisk flour into milk and stir gradually into the pot (make sure heat is at medium). Add brocco-li. Cook for 5 minutes until broccoli is just done. Add spinach and cook until just wilted, stirring often. Season with salt and pepper to taste. (You will probably not need much salt if you use prepared broth or dried broth cubes so taste it first). Serves 4

Nutritional Info

220 Calories30g Carbohydrates10g Prote9g Fat

Three Bean Power Salad: Low fat, high fiber, high protein salad.

What You Need

1 pound green beans, trimmed and cut diagonally into 1-inch pieces 1 tbsp extra-virgin olive oil 1 tsp Dijon mustard 1 15-ounce can cannellini beans, drained and rinsed 1 15-ounce can kidney beans, drained and rinsed 1/4 cup minced shallots 4 tbsp white wine vinegar


Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp. Drain and plunge beans into cold water to stop cooking and retain color. Combine cooked green beans with cannellini beans, kidney beans and shallots in a large bowl. Whisk vinegar, oil and mustard and drizzle over bean mixture. Toss gently. Serve chilled or at room temperature.

Serves: 6-8

Nutritional Info

Calories 184 Total Fat 2.4g (sat 0.3g) Carbohydrate 30.4g Protein 10.3g

Low Fat Potato Salad:

What You Need

1 1/2 pounds small white potatoes, unpeeled, and cut into pieces 1/4 cup red onion, finely chopped 1 6-ounce pot plain low fat yogurt, drained 2 tbsp Dijonnaise


Bring a large pot of water to a boil and cook potatoes until tender. Drain and allow to cool. In a large bowl, combine red onion, Dijonnaise and plain yogurt. Add cooled potatoes and mix well. Refrigerate until ready to serve.

Serves: 6

Nutritional Info

Calories 125 Fat 1 gCarbohydrate 26.4g Protein 3.7g

Shredded Energy Salad

What You Need

1 cup lettuce, torn into bite-sized pieces1/3 cup spinach, torn into bite-sized pieces1/3 cucumber, peeled and sliced1/3 tomato, sliced3/4 cup sprouts1/3 cup shredded carrots1/3 cup sliced mushrooms1/3 avocado, cubed1 tblsp raw sunflower seeds1 tblsp olive oil2 tsp lemon juiceDash each of thyme, parsley, basil


In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, car-rots, mushrooms, avocado, and sunflower seeds. In a screw-top jar, mix olive oil with lemon juice and herbs. Shake vigorously, and pour over salad.

Serves 2

Nutritional Info

167 calories5 grams protein9 grams carbohydrate9 grams fat

Muscle Density Broccoli Salad

What You Need

1/2 pound cooked steak, cut in strips 1 cup broccoli, cooked and chopped1 cup green beans, cooked and cut1 stalk celery, sliced1/2 cup mushrooms, sliced1 green onion, sliced1/2 tblsp red wine vinegar1/2 tblsp lemon juice1/4 cup nonfat yogurt1/2 tsp mustard1/4 tsp ground pepper1/2 head of lettuce1/2 tomato, slicedFresh parsley


In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley

Serves 2

Nutritional Info


Lunch/Dinner

Grilled Tuna Salad:

What You Need

1 lb of tuna steaks mixed green salad 6 asparagus spears, trimmed 2 hard boiled omega 3 eggs 1/3 cup of green olive slivers 2 tbsp of olive oil 2 tbsp balsamic vinegar juice from 1/2/ lemon Salt and pepper to taste


Preheat grill to 350 F. When it has reached the appropriate temperature, grill the tuna for 6 minutes, turning once. At the same time, grill the asparagus, watching them closely not to burn. They need to be turned frequently to avoid this. When both are finished, transfer to a cutting board. For the tuna, slice evenly into thin slices. For the asparagus, cut into even chunks. In a small pot boil enough water to just cover the eggs. Boil the eggs for approximately 7 minutes. Once finished, pull from the stove and run under some cold water to cool down. When cool to the touch, peel away shell. Let sit.

Serving Suggestions

On two separate plates, divide the mixed greens. Take one egg for each plate and crumble with your hands. Divide the olive and distribute onto each plate as well. Distribute even portions of both tuna, and asparagus, onto the plates. Drizzle with olive oil and vinegar. Salt and pepper to taste. Serves 2

Nutritional Info

231 Calories8g Fat12.5g Carbs28g Protein

Low Carb Almond & Walnut Chicken

What You Need

4 oz Chicken Breast (skinless) ¼ cup AlmondsLight Raspberry Walnut Vinaigrette


Cook one 4oz. Chicken Breast in any way desired (besides frying). After being cooked, add 1/4 cup of sliced almonds and 1 tablespoon of Wishbone Light Raspberry Walnut Vinai-grette!

Nutritional Info

Calories: 300Protein: 32gCarbs: 8g (3g of fiber)Fats: 15.5g (only 1g of saturated fat)

Sweet and Sour Turkey Bowl

What You Need

4 oz skinless, boneless turkey breast 2 tbsp cider vinegar 1 tbsp brown sugar 1/4 cup orange juice ½ tsp ginger 2 tbsp chopped onions 1/4 clove minced garlic 1/4 cup finely chopped green pepper 1 tsp cornstarch 1 tsp lite soy sauce 1 tbsp finely chopped green onions 1 mandarin orange slices ½ cup rice


Cook rice according to package directions. Cook the turkey by first adding salt and pepper if you want and either pan-fry, grill, or broil it. Cook for about 12-15 minutes. In a sauce-pan, add vinegar, sugar, orange juice, ginger, onions, garlic, and green pepper and heat over medium heat, until onions, pepper and garlic are cooked, about 5-8 minutes. In a small bowl, add the cornstarch and soy sauce, whisk, and add to the mixture, stirring until it is thick, about 30-40 seconds. Remove from heat and stir in the green onions. Serve over the chicken with mandarin slices and rice on the side.

Nutritional Info


Power Steak Salad

What You Need

9 oz flank steak Salt and pepper 2 plum tomatoes, cut into eighths 1/3 cup sliced onion 1 small clove garlic, crushed 5 cups chopped romaine lettuce 4 tbsp low fat balsamic vinaigrette 3 tbsp crumbled blue cheese


Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and cook it about 6 minutes on each side. Remove the steak, let it rest for 3 to 5 minutes, and then slice it diagonally across the grain into thin strips. In a large bowl, mix the tomatoes, onion, and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to com-pletely coat everything. Top with the cheese.

Nutritional Info

Calories: 370.4 calProtein: 14.8gCarbs: 15.4gProtien: 32.4g

Salmon Salad Sandwich

What You Need

1 can salmon, drained- 4 oz 2 tbsp light mayonnaise 1 tsp horseradish 2 green onions finely chopped 1 tbsp toasted pecan, chopped Dash of parsley 4 slices whole wheat toast


In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonnaise, horse-radish, onion, pecans and parsley. Serve on whole wheat bread.

Nutritional Info


Lentil Beans (Indian style) - aka Dhal SoupThis vegetarian style recipe might sound complicated, but if you have all the ingredients, it’s fairly simple to make.

What You Need

2 tablespoons butter2 garlic cloves, crushed1 onion, chopped1/2 teaspoon turmeric1 teaspoon garam masala1/4 teaspoon chili powder1 teaspoon ground cumin2 1/4 pounds canned, chopped tomatoes, drained1 cup red lentils2 teaspoons lemon juice2 1/2 cups vegetable stock1/4 cups coconut milkSalt and pepper to taste


Melt the butter in a saucepan and put the garlic and onion in for 2 minutes while stirring, then add the spices.Put in tomatoes, red lentils, lemon juice, vegetable stock, coconut milk, and bring to a boil.Reduce the heat and simmer for 25-30 min. until the lentils are cooked.Ready to eat! (you can add the cilantro and lemon now to add more flavor)It may sound complicated but it’s actually pretty simple. You don’t need ALL the ingredients for it to still be good and it tastes delicious. Add more coconut milk if it’s too spicy.

Serves 4, or makes 4 meals.

Nutritional Info

352 calories 12 grams of fat 49 grams of carbs 17 grams of protein

Quinoa Salsa Chicken Salsa Chicken Quinoa is a simple, tasty, and extremely healthy, high protein meal. This recipe will not disappoint.

What You Need

2 cup quinoa, uncooked24 ounces cooked chicken2 cups salsa1 cup chopped raw onionDiced jalapeno to taste (optional)


Boil quinoa in with 4 cups water. After reaching a raging boil, turn the heat down to medium-low. Allow quinoa to cook until only a slight amount of water is left. Pull quinoa from heat, and let stand covered for 10 minutes. Extra water will soak into the quinoa.Mix chicken, salsa and onion in with the quinoa. Divide evenly into 5 Tupperware containers.

Serving Suggestions

This recipe makes 5 servings.

Nutritional Info

434 calories 39 grams of protein 49 grams of carbs 6 grams of fat

The AT&T (Avocado, Tomato, Tuna) RecipeThis tuna, avocado and tomato recipe is very high in protein and low in carbs, ideal for weight loss.

What You Need150g (5oz) fresh tuna steak2 tbsp extra virgin olive oil8 asparagus tips2 large tomatoes (about 250g / 9oz)150g pre-cooked cannellini or lima beans, (rinsed and drained)1 medium mild onion (thinly sliced)1 small avocado (about 150g / 5oz)1 tbsp lemon juice1 tbsp chopped fresh oregano1 tsp sea saltblack pepper

Cooking InstructionsBrush the tuna steak with a little of the olive oil and grill or dry - fry for about 3 mins on each side, until the outside is golden but the inside is still pink. Meanwhile, steam or mi-crowave the asparagus tips until just tender. Halve the tomatoes and squeeze out the pips then chop roughly. Arrange the beans on a serving plates with the tomato, asparagus, and onion. Peel and slice the avocado add to the plates.Mix together the oil, lemon juice, most of the oregano and seasoning. Poor most of it over the salad, slice tuna and add. Drizzle over remaining dressing. Garnish with rest of oregano.

Serving SuggestionsServe this recipe as mentioned above. If you would like to add some carbs, you can add potatoes or a bed of brown rice.

Nutritional InfoCalories: 409 Protein: High Carbohydrates: Low Fat: 23g Fiber: 10g

Grilled Tuna BurgersBurgers don’t have to be unhealthy! This grilled tuna burger is high in protein, low in fat and less than 200 calories.

What You Need

450 Grams of Tuna40 Grams of chopped onion (1/2 small onion)1 large carrot (shredded)2 cloves of finely chopped garlic4 egg whites20 grams of chopped chives40 grams of bread crumbsSpices to taste


Mix all the ingredients together in a large mixing bowl. If you like spices you can chili or paprika here as well. I added chili to taste. Split ingredients into four patties.Take a tray and cover with a non-stick piece of baking paper. Spray the paper lightly with low fat cooking spray. Grill patties on both side until brown.

Serving Suggestions

You can either serve the tuna patties in the traditional style with a roll and trimmings or with rice and vegetables. I had mine with a whole-meal roll, salad and chutney - very nice!

Nutritional Info

210 CaloriesProtein: 35 grams per burger Carbs: 15 grams per burger Fat: 1.2 grams per burger

Tuna and Cheese Melt PattyTuna and cheese melts are a tasty way to spice up a boring can of tuna. They can be served with your favorite carb.

What You Need

1 can of tuna, 5 ounces2 Tablespoons of oatmeal1 egg whiteDiced onion to tasteFresh, minced garlic to taste1/3 ounce mozzarella or cheddar cheeseSalt and pepper to taste


Place all ingredients into a mixing bowl. Mix, or mash ingredients together, and form into a patty. Place patty into a frying pan, and cook over medium heat. Cook until slightly brown on both sides.Tuna patties may stick to the frying pan. Use a non-stick cooking spray, or place a small amount of olive oil in the pan before adding the patty.Yields one serving.

Serving Suggestions

1 can of tuna yields one serving.

Nutritional Info


Chicken Kabobs:

What You Need

MARINADE:1/2 c. soy sauce1 c. pineapple juice1/4 c. brown sugar1 1/2 tbsp. lemon juice1/8 tsp. garlic powder1/8 tsp. onion powder1/4 tsp. ground ginger

KABOBS:8 chicken breast fillets, cut into 24 pieces1 lg. or 2 med. green peppers, cut into 12 pieces12 pieces pineapple chunks12 cherry tomatoes1 onion in 12 pieces


In medium, non-metal bowl, combine all marinade ingredients, mix well. Set aside. Alternate chicken, pepper, pineapple, onions and tomatoes on 6 (10”) skewers. Place kabobs on grill about 8” from medium-hot coals. Cook 10 to 15 minutes or until chicken is no lon-ger pink, turning and brushing frequently with marinade.

Nutritional Info

Per Serving: 192 Calories 6g Total fat 3g Carbohydrate 30g Protein

Ground Turkey with Beans and Tomato Salad

What You Need

1 lbs Ground Turkey Meat1 can Refried Beans2 med Red TomatoesGreen OnionCilantroTaco Seasoning (package or homemade)Olive OilPepperCheese


Begin by dicing up the tomatoes and placing in a bowl along with cut up cilantro and sliced green onions. The amount of each is up to your taste buds. Add some olive oil, a bit salt and pepper, then place to the side.Heat up 2 tbsp olive oil in a pan and place the ground turkey in the pan on med heat to be-gin cooking. While that is going pour the refried beans into a pot, add a bit of water and set to low heat, stir occasionally. Return your attention to the meat. Add taco seasoning until it suits your palate and place on low until it is cooked. Towards the end throw any remaining green onion into the meat and let cook briefly. Place the beans down on a plate followed by the turkey and then the tomato salad. Throw a bit of your favorite cheese on top for flavor and you are set.Serves 4

Nutritional Info

250 Calories5g Fat30g Protein25g Carbs

Vanilla Lemonfish

What You Need

1 Fillet (any WHITE fish) 1 tsp vanilla extract½ lemon’s juice


Prepare one Whitefish Fillet any way you please and after cooking is finished simply add a teaspoon of vanilla extract and squeeze lemon juice from half of a lemon onto the fillet. Enjoy your high protein, low carb meal with a nice bit of antioxidants!

Nutritional Info

Calories: 250Protein: 37.5gCarbs: 2.5gFats: 11.5 (only 1.5g of saturated fat)

Raspberry-Glazed Rosemary Chicken

What you will need

1 tablespoon crushed rosemary1 teaspoon rubbed sage1/2 teaspoon dried oregano8 skinless, boneless chicken breast halves1/4 cup fat-free chicken broth1 cup raspberry preserves1/2 teaspoon honey mustard1 teaspoon chopped fresh rosemary leaves


Preheat oven to 350 degrees F (175 degrees C).In a small bowl, stir together crushed rosemary, sage, and oregano.Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a baking dish, and pour broth over the chicken.Bake in preheated oven for 20 minutes.Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften. Stir in honey mustard and rosemary.Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.

Nutritional Info

Calories: 240 Total Fat: 1.6g Protein: 40gCarbs: 15g

Teriyaki Chicken Bowl

What You Need

4 oz skinless/boneless chicken breasts 1/3 cup prepared teriyaki sauce 1/3 cup orange juice 1 tsp cornstarch 1/3 tsp ginger ½ tbsp extra virgin olive oil 1 ½ cup small broccoli florets 1 can (8 ounces) sliced water chestnuts ½ cup rice


Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate. Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

Nutritional Info


Rainbow Trout

What You Need

4 ounces of rainbow trout 1/4 cup onions Dash pepper 1 tbsp parmesan-dried ½ cup brown rice 7 oz broccoli florets ½ cup corn 1 clove garlic- divide into individual parts 1 cube vegetable base 1 ½ cup cold water


Pour rice into medium sized cooking pot and add water and soup base. Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprin-kle cheese over trout. Add pepper and wrap trout in the tinfoil. Place trout on a cooking tray and put into oven for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer. Cover for 5-8 minutes. Lightly heat corn. Serve trout, broccoli, corn and rice hot.

Nutritional Info


Shredded Turkey Burgers:

What You Need

1 pound extra-lean ground turkey 1/3 cup tomato ketchup 1/2 cup minced onion 1 slice bread made into breadcrumbs 1/2 cup finely chopped cilantro 2 tsp chili powder 1 tsp cumin 1 tsp coriander


Gently combine ingredients in a large mixing bowl. Divide mixture into four and form four 1/2-inch thick patties. Grill turkey burgers for 5-6 minutes per side, to an internal temperature of 165 degrees.

Nutritional Info

Calories 203 Total Fat 2.6g Carbohydrate 14.9g Protein 30g

Big Leo’s Chili:

What You Need

4 lbs extra lean ground beef (96%) 4 cans kidney beans (15.5 oz per can), drained and rinsed 2 large onions, chopped 2 large tomatoes, chopped 1 lb carrots, peeled and sliced 4 bell peppers - 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares 6 cloves garlic, chopped Two 46-fl oz bottles V8 vegetable juice, spicy hot 1/2 cup cashew meal Spices: 4 tbsp chili powder, 1 tsp cumin, 2 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won’t quite be the same!)


In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil and then reduce heat to simmer. To make the cashew meal, process 1/2 cup cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes. Serves an army!

Nutritional Info

290 Calories14g Fat30g Carbs15g Protein

Muscle Building Steak And Potatoes A staple body building recipe in every weight lifters menu.

What You Need

2 whole potatoes 1 cup (250 ml)of corn 4 ounces of top sirloin lean steak Mrs dash seasoning Dash of salt and pepper 1 tsp of margarine- light ½ tsp extra virgin olive oil 1 cup of mushrooms


Pre heat oven to 350 degrees Fahrenheit. Place potatoes on two separate pieces of foil. Cut potatoes lengthwise but do not cut through. Add half a tsp of butter to each potato and add a dash of salt and pepper. Fold the potatoes in the foil wrap. Set timer for 40 minutes. Place potatoes in the oven. Cook potatoes until the timer is complete or until the potatoes are soft all the way through. Meanwhile, wash and clean steak and mushrooms. Season steak with Mrs dash seasoning. Heat oil in a medium sized frying pan. Place steak in the pan and pan fry for 5-10 minutes each side. Meanwhile, heat a non stick skillet and saute mushrooms. Once mushrooms are soft, set aside. Once potatoes are done, take out and set aside for 3-5 minutes. Take steak out of frying pan and top with mush-rooms. Serve with potatoes.

Nutritional Info


Chicken And Roasted Potatoes This is a simple yet effective recipe for packing on solid weight. It’s a calorie dense dish that will definitely feed hungry muscles.

What You Need

4 ounces of skinless/chicken breasts 1 cup (250 ml)of corn 2 tsp of Mrs dash lemon and herb seasoning- separated 2 large potatoes Dash of ground pepper 2 tsp extra virgin olive oil 1/4 tsp rosemary


Pre heat oven to 375 degrees Fahrenheit. Wash and place chicken on an oven safe baking dish. Sprinkle Mrs dash on each side of the chicken. Set timer for 45 minutes. Place in the oven. Cut potatoes into cubes and place in a plastic bag. Add oil and spices and toss to coat. Place potatoes on a separate baking dish and place in oven beside chicken for 20-30 minutes or until cooked through. Cook corn according to package directions and serve with chicken and potatoes.

This is a pretty simple recipe but it is very nutritious and super tasty. Remember, you can also be a little creative with the recipe. For example, try adding other herbs to the recipe or even adding 1/2 cup of low sodium chicken broth to the baking dish to cook the chicken in. This will add a slightly stronger flavour to the chicken.I’ll leave it up to you.

Nutritional Info


Hawaii’s Jacked Chicken

What You Need

4 8-ounce chicken breasts, skinned1/2 cup unbleached flour1 tblsp olive oil 1/4 tsp pepper 1 4-ounce can sliced pineapple (in its own juices)1/2 cup water3/4 cup cider vinegar1/4 tsp ground ginger1 green pepper, cut into 1/4 inch rings


Wash and dry chicken and coat with flourIn a nonstick skillet, heat oil and brown chickenPlace chicken in shallow roasting panSprinkle with pepperMake sauce of pineapple juice, water, vinegar, and gingerPour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes Add pineapple slices and green pepper rings.Cook for 15 minutes and serve. Serves 4

Nutritional Info


Not-so Average Sloppy Joe’s

What You Need

1 pound ground sirloin tip1 16-ounce can Ragu cooking sauce 1/4 tsp oregano1/4 tsp basil1/4 tsp thymeDash hot red pepperDash black pepper1/8 tsp chili powder4 whole wheat pita rounds


1. Brown meat in a skillet and drain all fat.2. Pour Ragu cooking sauce onto meat and simmer for 5 minutes with oregano, basil, thyme, hot pepper, black pepper, and chili powder.3. Spoon into whole wheat pita rounds and serve. Serves 4

Nutritional Info

263 calories28.4 grams protein21 grams carbohydrate11.8 grams fat

Workout Chicken and White Wine Sauce

What You Need

4 8-ounce chicken breasts1/4 lb fresh mushrooms, sliced1/2 cup dry white wine1 tsp lemon juice1/2 tsp dried dill1/2 cup evaporated skim milk1/2 cup Italian bread crumbs


Place chicken breasts between two sheets of waxed paper and pound flat with small mallet.Simmer mushrooms in white wine, lemon juice, and dill until white wine is almost evapo-rated.Spread mushrooms on flattened chicken breasts, roll them up, and fasten them with tooth-picks.Roll breasts in evaporated milk and bread crumbs, completely covering chicken.Arrange chicken in non-stick baking pan and bake in a 350 degree oven for 35 minutes or until chicken is tender. Serves 4

Nutritional Info

251 calories25 grams protein29 grams carbohydrate6.6 grams fat

Popeye’s Spinach LasagnaThis lasagna freezes well. Just cover with plastic wrap and freeze. To use again after frozen, double the cooking time.

What You Need

1 pound spinach noodles2 large onions, chopped 1 clove garlic, crushed1/4 cup dry white wine or water2 pounds lean ground beef4 large ripe tomatoes, pureed7 ounces salt-free tomato paste2 tblspns each: chopped fresh parsley, basil, oregano32 ounces Weight Watchers unsalted cottage cheese2 egg whites1 pound fresh spinach, chopped, cooked, and drained1 large tomato, thinly sliced for garnish


Boil noodles until tender. DrainBraise onions and garlic in white wine for 4 minutes. Add ground beef. Cook until no lon-ger pink. Drain fat.Add pureed tomatoes, tomato paste, and herbs. Simmer for 20 minutesIn a blender, mix cottage cheese, egg whites, and spinach. Puree.Preheat oven to 350 degrees. Place a layer of meat sauce in a large baking pan. Layer with noodles and spinach mixture. Repeat layers, ending with noodles. Arrange tomato slices on top. Bake for 45 minutes. Serves 12

Nutritional Info

253 calories34 grams protein18 grams carbohydrates8 grams fat

Beef Chop SueyThis healthy beef chop suey muscle building recipe is packed with protein, essential fats and carbs.

What You Need

7 oz beef , fat trimmed. (you can use lean ground beef if you like)6 large egg whites1 large onion, chopped3 cups Danish raw cabbage2.5 stripes celery2 cups of thin sliced mushrooms1.5 cups mature soybean2 cups Chinese canned water chestnut2 tsp olive oil2 tbsp apple cider vinegar1 tbsp soy sauce1/2 cup broth bouillon canned, ready to serve , beef


You will need 2 large non-stick frying pans. In the first frying pan add the olive oil and beef and cook until the beef is brown. Don’t cook for too long, the beef will go tough and chewy.While the beef is cooking, in the second frying pan, add 2 tablespoons of olive oil, cabbage, celery, mushrooms, water chestnuts, soybean, vinegar and onion. Cook until entire mixture is hot, and the onions have softened. Now add the soy sauce, beef stock and cooked beef. Cook this mixture for 5-10 minutes.

Serving SuggestionsServe hot in a large bowl. For extra carbs add brown rice or pasta as a side.

Nutritional InfoProtein: 38 grams Carbohydrates: 50 grams Fat: 16 grams Calories: 490 per serve

Lemon-Thyme Roast ChickenWho doesn’t like roast chicken? How about giving this Lemon-Thyme Roast Chicken a try.

What You NeedOne 4-pound 8-ounce roasting chicken1 tsp freshly ground black pepper 1/2 teaspoon salt 2 large lemons 6 garlic cloves, peeledSix 4” fresh thyme sprigs or 2 teaspoons dried thyme leavesAdditional fresh thyme sprigs, to garnish

Cooking InstructionsPreheat oven to 350o F. Sprinkle chicken cavities with 1/2 teaspoon of the pepper and 1/4 teaspoonof the salt. On work surface, roll lemons, pressing down slightly with heel of your hand, (go easy since I know you weight train, press lightly) until softened. With skewer or toothpick, pierce each lemon 15 times about 1” deep. Place pierced lemons, 5 garlic cloves and thyme into large cavity of chicken; place remaining garlic clove into small cavity. Truss chicken. Sprinkle chicken evenly with remaining 1/2 teaspoon pepper and 1/4 teaspoon salt. Place chicken, breast-side up, onto rack in large roasting pan; roast 2-2 1/4 hours, until chicken is cooked through and juices run clear when pierced with fork or meat thermom-eter inserted into thickest portion of thigh registers 180o F. Remove from oven; let stand 10 minutes. Remove and discard skin from chicken and lemons, garlic and thyme from cavi-ties; carve chicken. Serve garnished with additional thyme sprigs.

Serving SuggestionsLemon-Thyme roast chicken can be served with almost anything! Brown rice and salad, garden vegetables with bolied whole potatoes, roast vegetables...use your imagination!

Nutritional Info165 Calories 25 g Protein 1 g Total Carbohydrate 6 g Total Fat (2 g Saturated Fat)

Ginger Salmon Steaks Salmon steaks season with ginger and lime. A very high protein meal, with nearly 64 grams of protein per serving.

What You Need

2 Tbs. unsalted butter, softened2 tsp. soy sauce1/4 tsp. garlic powder2 tsp. fresh ginger, minced2 Tbs. sesame oil4 salmon fillets, about 6 ounces each8 slices lime


Combine first 4 ingredients in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium high heat. Add salmon and dot with half the butter mixture. Cook about 5 minutes or until browned on one side. Turn, dot with remaining butter and cook another 4-5 min-utes until salmon flakes easily when tested with a fork. Garnish with lime slices.Prep time: 5 minutes, Cooking time: 10 minutes.

Nutritional Info

487 calories 64 grams of protein 2 grams of carbs 23.6 grams of fat

Low Fat Chicken CurryLike your chicken curries? Here’s a low fat body-building chicken curry recipe packed with pro-tein, carbs and essential fats.

What You Need5 Oz boneless chicken breast5 Cups sliced raw mushroom1 whole red pepper2 Cups green raw snap bean1/4 cup canned chicken broth1 Cups low fat yogurt4 Tsp cornstarch4 Tsp extra virgin olive oil2 Tsp curry powder

Cooking InstructionsTake chicken breasts and cut into medium sized cubes. Grab a large non-stick deep frying pan and add the chicken breasts with 1 tablespoon of olive oil. Cook the chicken in frying pan until its browned and done.While the chicken is cooking grab another non-stick frying pan and add mushrooms, pep-per, and beans with 2 tablespoons of olive oil. Stir this mixture regularly until its soft.Back to the first pan and add chicken broth, yogurt, curry powder, and cornstarch. Stir this mixture regularly until the sauce thickens. Increase heat if needed.

Serving SuggestionsThis recipe makes 2 serves, so place equal amounts of the chicken and vegetable mixes in two large bowls or plates. For additional calories, you can serve with brown rice or Naan/Lebanese style bread.

Nutritional InfoCalories: 373 Protein: 32 grams Carbs: 35 grams Fat: 13 grams

Bodybuilding Shepherd’s Pie

What You Need

1 lbs of Extra Lean Ground Chicken1 cup of drained low fat cottage cheese1 can of corn kernels3 medium Sweet Potato(Optional cinnamon for sweet potato)


Brown chicken then add cottage cheese and cornBoil Sweet Potato (peeled) and then mashPut the chicken, cottage cheese and corn mix at the bottom of an oven-usable dishPlace the mashed sweet potato on top of the mixBake for 30mins at 400 degrees F. Makes 4 servings

Nutritional Info

Calories 354Carbs 31 gProtein 36gFat 10g

Dessert

Shredded Muesli:

What You Need

1 cup rolled oats 1.5 oz linseeds (flaxseeds) 1 oz dry roasted almonds (chopped) 2 oz mixed dried fruits (muscat raisins, cherries, apricots) 1 tsp cinnamon (and other spices as you desire) 0.5 cup unsweetened apple juice 1 tbsp freshly squeezed lemon juice 1 medium granny smith apple (not peeled) 1 cup fat-free natural yogurt 1 cup blueberries 3 scoops vanilla protein powder


Place the oats, dried fruits, almonds, linseeds (flax), cinnamon and apple juice into a Tupperware container. Add water to cover and a squeeze of lemon juice. Place in the fridge and leave overnight until all the juice has been absorbed. Grate the apple and add this and the yoghurt to the mixture. Stir. Divide the muesli among three bowls, stir in a scoop of protein powder and top with an equal serving of the berries.

Nutritional Info


Pumpkin Protein Bars Recipe

What You Need

½ C Xylitol Brown Sugar Blend (Ideal)1 - 4 oz. jar baby food applesauce2 tsp. ground cinnamon1 ½ tsp. ground ginger½ tsp. ground clove1 tsp. baking powder1 tsp. baking soda½ tsp. salt2 tsp. vanilla extract4 large egg whites1 - 15 oz. can of raw pumpkin2 C oat flour2 scoops vanilla whey protein½ cup almond milk½ C chopped walnuts (optional)


Preheat the oven to 350.Spray a 9 X 13 Pyrex dish with non-stick spray.Combine first 11 ingredients and mix well.Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter into the Pyrex dish and bake for 30 min.Makes 24 squares.

Nutritional Info

Nutrition (without walnuts): 1 square = 47 calories, 0.7 g fat, 8 g carbs, 3.7 g proteinNutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Protein Pudding

What You Need

2 cups of lowfat skim milk1 pouch of fat free 2 scoops of whey protein


Add all ingredients into bowl, and use a hand mixer to blend ingredients until no more lumps appear. Portion out into 4 equal servings, wait 10 minutes before eating.

Nutritional Info

Calories 150Carbs 12gProtein 20gFat 2g

Low-Carb Protein Bar:

What You Need

1/2 cup pecans 1/2 cup walnuts 1/3 cup flax meal 1/3 cup nut butter 4-6 eggs Pinch salt 1/3 cup sugar-free syrup 6 scoops protein powder


Mix everything. Put on an PAM-ed baking tray and flatter Bake for 15-20 minutes at 175 Celsius.

Nutritional Info


Oat Applesauce Muffins:

What You Need

2.1 oz Flour 0.7 oz Oats 1 TSP Stevia 1 TSP Baking Powder 1 TSP Cinnamon Pinch of Salt 1 large Egg 2 oz Fat Free Milk 1.5 oz Apple Sauce


Combine Dry ingredients & wet ingredients separate. Then combine both but do not over mix. Pour into non stick muffin tin & bake at 400 for 12-15 minutes until a tooth pick that is inserted comes out dry.

Nutritional Info

cals: 197.2 fat: 7.6 g protein: 3.4 g carbs: 29.7 g

Fruit Snack BarEver wanted to make your own health protein bars? Well here is a recipe for home made protein and carbohydrate bars!

What You Need

1 3/4lb (795g) rolled oats3/4lb (340g) dry milk powder1 tbsp cinnamon1/3pt (237ml) lite syrup2 scoops protein powder (flavor to suit)2 egg whites3tbsp (59ml) orange juice1 tsp cake flavoring (same as protein powder)1/2lb (227mg) raisins or chopped apple and chopped nuts


Mix all ingredients as you add them to each other and then in oven tray lined with grease proof paper spread the mixture out. Before you bake them, take a knife and cut them into 10 squares. Put them in a preheated oven at 325 degrees until lightly browned (about 15 min-utes) and store them in an airtight container.

Nutritional Info


High Protein Blueberry Muffins

What You Need

3/4 Cup Oats1 Cup Egg Whites1/2 Cup Blueberries60g Peanut Butter (Added after baking)


Combine the oats, egg whites and blueberries. Mix evenly.Bake at 350 degrees for 30 minutes.After muffins cool, top with peanut butter.

Nutritional Info

39 grams of protein 53 grams of carbs 12 grams of fat 476 calories

Protein Shake

Berry Blast Super Shake:

What You Need

1 cup iced green tea 1 scoop vanilla flavored milk protein blend 1 serving of greens product 3 tbsp plain yogurt 3 tbsp whole grain oatmeal (dry) 1 cup frozen mixed berries

Instructions

Add green tea, protein, greens, yogurt, and oats to a blender and blend on high for 1 minute. Next, add berries to the blender and blend again for 1 minute. Makes 1 Super Shake

Nutritional Info

250 Calories20g Carbs35g Protein4g Fat

Wake-up Breakfast Shake

What You Need

1 scoop protein powder (2oz)- 22 grams protein, vanilla 1 cup orange juice 1 medium banana 1 ½ cup 1% milk

Instructions

Blend all ingredients for 1 minute or until smooth.

Nutritional Info


Strawberry Surprise

What You Need

1 scoop protein powder (2oz)- 22 grams protein, vanilla 2 ice cubes 1 cup low fat plain yogurt 1/4 cup strawberries 1/4 sliced banana

Instructions

Place all ingredients in a blender for 1 minute or until ice is blended.

Nutritional Info


Banana And Oats Protein ShakeA protein shake with banana, oats and your favorite protein powder flavor. This recipe also doubles as a quick and nutritious breakfast for those on the go.

What You Need

8 oz skim milk1 banana1/2 cup of oats2 scoops of whey protein powder

Instructions

Chose your favorite protein powder flavor, and combine all ingredients into a blender and blend until smooth. The nutritional information for this recipe was based upon a medium banana, and whey protein blend.

Serving Suggestions

This recipe makes one protein shake.

Nutritional Info

554 calories 59 grams of protein 68.2 grams of carbs 6.1 grams of fat

Funky Monkey PB ShakeIngredients include your favorite protein powder, banana and peanut butter.

What You Need

8 oz skim milk1 banana1 tbsp peanut butter2 scoops of whey protein powder

Instructions

Place ingredients into a blender and blend until smooth. You can also use whole milk and additional peanut butter, and turn this protein shake into a higher calorie weight gainer. Nutritional information for this reciped based on 2 scoops of whey protein blend and a me-dium banana. By using whole milk instead of skim milk, and by adding an additional tbsp of peanut butter, this shake would provide over 600 calories.

Serving Suggestions

Makes one protein drink.

Nutritional Info

498 calories 58 grams of protein 44.3 grams of carbs 11.2 grams of fat

Chocolate Banana Berry Protein ShakeA mixture of banana, your favorite type of berries, and a chocolate flavored protein powder.

What You Need

12 ounces of water4 ice cubes 1 banana 1 ounce of your favorite fresh berry2 scoops of a chocolate flavored protein powder

Instructions

Place all ingredients into a blender and blend until smooth. Rocky Road protein powder works great in this recipe, but any chocolate flavored protein powder will do. A simple, fast and easy protein shake with no fat, moderate carbs and high protein. Perfect shake when you’re in a bind.

Serving Suggestions


Nutritional Info

328 calories 45.6 grams of protein 32.3 grams of carbs 2.6 grams of fat

Almond and Banana Breakfast DrinkThe almond and banana breakfast drink is a unique blended breakfast of protein powder, almonds, banana, yogurt and oats. Try it!

What You Need

1 frozen (or fresh) medium banana 1 cup (8 ounces) plain yogurt100ml ice cold water (omit if using frozen banana)1 ounce ground almonds1 cup raw oats1 scoop protein powder

Instructions

Place all ingredients into a blender, and blend until smooth. Add extra water if you prefer a weaker mixture. Pour into a tall glass and drink. The perfect breakfast, or meal on the go. You can use any protein powder.

Serving Suggestions


Nutritional Info


Date post:	28-Aug-2018
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