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MIDNIGHT


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Bodybuilding Recipes
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-------------------------------------------------------------------------------- Breakfast Body building recipe #1 Granola Crunch 1/4 cup granola 1 ½ cup low fat plain yogurt 1 cup strawberries- sliced 1 tbsp brown sugar 1 scoop (2oz) protein powder- vanilla Pour yogurt into a medium sized serving dish. Add granola and protein powder. Mix together and add brown sugar. Top with strawberries and serve immediately. 589 calories 40 grams of protein 83 grams of carbohydrates 10.5 grams of fat

 

Body building recipe #2 Breakfast Burritos 2 whole wheat tortillas (Old El Paso) 100 g egg whites 1 oz low fat cheddar cheese 2 tbsp salsa 1/4 cup light sour cream 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 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, than top with cheese and salsa. Serve immediately with orange juice. 606 calories 39 grams of protein 81 grams of carbohydrates 14 grams of fat

 

Body building recipe #3 Cottage cheese and bagel ½ whole wheat bagel 1 tbsp raisins 1 tsp peanut butter 12 almonds 1 cup cottage cheese 1 cup orange juice In a medium sized mixing bowl, mix cottage cheese, almonds, and raisins until smooth. Toast bagel and spread peanut butter. Serve immediately. 612 calories 40 grams of protein 82 grams of carbohydrates 14 grams of fat

 

Body building recipe #4 French toast and cottage cheese 2 whole eggs 3 slices whole wheat bread ½ cup 1% milk ½ tsp vanilla Cinnamon ½ cup 1% cottage cheese ½ can sliced peaches Beat eggs and add milk. Add vanilla and mix well. Dip bread into mixture and soak well until all the mixture is gone. Brown the bread on each side on a hot non-stick skillet. Sprinkle with cinnamon and serve with a dab of maple syrup. Top cottage cheese with peaches and serve with french toast. 607 calories 41 grams of protein 70 grams of carbohydrates 17 grams of fat Lunch

 

Body building recipe #5 Tuna salad sandwich ½ cup of tuna 2 whole wheat slices of bread ½ cup diced celery 2 tbsp mayonnaise miracle light 1/4 cup brown rice 1 tbsp butter- light 1 tbsp lemon juice 2 leaves of romaine lettuce 1 cup cucumber 1 tbsp of chopped parsley 1 tbsp of chopped chives 1 cube of soup base Cook brown rice according to label instructions but add a cube of soup base to taste once the rice and water start to boil. Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well until creamy. Add chives and parsley. Spread on whole wheat bread. Add lettuce. Serve with cucumber and rice. 616 calories 39 grams of protein 80 grams of carbohydrates 14 grams of fat

 

Body building recipe #6 Sweet and sour grilled turkey 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 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 saucepan, 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. 420 calories 27 grams of protein 58 grams of carbohydrates 9 grams of fat

 

Body building recipe #7 Salmon sandwich 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, horseradish, onion, pecans and parsley. Serve on whole wheat bread. 563 calories 38 grams of protein 60 grams of carbohydrates 18 grams of fat

 

Body building recipe #8 Lean roast beef sub 6 " whole wheat bun 4 ounces lean roast beef 1 cup lettuce 1 tomato cut into slices ½ oz low fat cheddar cheese 2 tbsp mustard Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice. 502 calories 43 grams of protein 47 grams of carbohydrates 16 grams of fat

 

Dinner Body building recipe #9 Teriyaki chicken 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 thickenedand bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice. 636 calories 48 grams of protein 76 grams of carbohydrates 13 grams of fat

 

Body building recipe #10 Rainbow trout I love this body building recipe!! 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 sprinkle 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. 510 calories 40 grams of protein 72 grams of carbohydrates 11 grams of fat

 

Body building recipe #11 Glazed pork chops 4 oz lean centre cut pork chops ½ cup white rice ½ tsp Mrs dash 1 tsp mustard 2 tbsp brown sugar ½ tsp cinnamon ½ tsp basil 8 baby carrots Pre heat oven to broil. Place chops in an oven safe baking dish. Broil until meat is white in color. Cook rice according to package directions. Rinse carrots under cold water. Mix carrots, spice, and 1/4 water in a medium pot. Set aside. Remove chops from the oven and flip them over. Reduce oven heat to 350 degrees Fahrenheit. Mix mustard, brown sugar, cinnamon and basil. Take chops out of oven and spread with mustard mixture. Return the chops to the oven and reduce the temperature. Bring vegetables to a boil, and simmer until both the chops and rice are done. Once chops are done, serve with rice and vegetables. 559 calories 44 grams of protein 56 grams of carbohydrates 17 grams of fat

 

Body building recipe #12 Steak and potatoes A staple body building recipe in every weight lifters menu. 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 mushrooms. Serve with potatoes. 626 calories 44 grams of protein 79 grams of carbohydrates 15 grams of fat

 

Body building recipe #13 Chicken and roasted potatoes 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. 555 calories 43 grams of protein 61 grams of carbohydrates 15 grams of fat

 

Mid morning and mid afternoon meals Body building recipe #14 Granola and Yogurt 1 granola bar -Quaker ½ cup blueberries 1 tbsp brown sugar 1 cup low fat natural yogurt 1 apple 1 cup 1% milk Add strawberries and brown sugar to yogurt and mix well. Serve with apple, granola bar, and milk 582 calories 23 grams of protein 96 grams of carbohydrates 11 grams of fat Body building recipe #15 Bagel and cream cheese 1 whole wheat bagel 1 tbsp peanut butter 1 cup cottage cheese ½ cup strawberries lightly toast bagel and add cream cheese. Mix strawberries with cottage cheese and serve with bagel. 636 calories 45 grams of protein 84 grams of carbohydrates 15 grams of fat

 

Body building recipe #16 Power drink I 1 scoop protein powder (2oz)- 22 grams protein, vanilla 1 cup orange juice 1 medium banana 1 ½ cup 1% milk Blend all ingredients for 1 minute or until smooth. 487 calories36 grams of protein74 grams of carbohydrates6 grams of fat Body building recipe #17 Banana strawberry smoothie 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 Place all ingredients in a blender for 1 minute or until ice is blended. 259 calories 28 grams of protein 31 grams of carbohydrates 3 grams of fat Body building recipe #18 Cottage cheese and peaches A simple yet effective body building recipe. 1 cup 1% cottage cheese ½ can sliced peaches 1 English muffin 1 tbsp peanut butter 1 cup orange juice Add peaches to cottage cheese. Add peanut butter to English muffin and serve with orange juice. 561 calories 39 grams of protein 70 grams of carbohydrates 14 grams of fat __________________



-- Edited by MIDNIGHT on Thursday 5th of March 2015 12:50:13 AM

__________________

-TRAINING IS THE ENGINE... -PROTEIN IS THE GASOLINE... -AND JUICE IS THE NITROUS OXIDE... Pain is temporary, glory is forever,
MIDNIGHT


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Here's 8 more Great Protein Recipes


Here's eight ways to help you boost your protein intake. And, specifically, at the times when you need it the most: breakfast, lunch, and the snacks between meals. Why? Because most men consume two-thirds of their daily protein after 6 p.m., says Donald Layman, Ph.D., a professor of nutrition at the University of Illinois. In fact, Layman found that to optimally feed your muscles, you need 8 to 12 g of an amino acid called leucine spread evenly throughout the day. Trouble is, it takes 30 g of high-quality protein—such as that found in meat, eggs, and cheese—to provide a 2 to 3 g dose of this essential amino acid. And that's where most predinner meals fall short. Make sure yours don't, by using the following recipes.

OATMEAL AND WHEY

1 c rolled oats
1 c low-fat milk
1/2 c berries (fresh or frozen, your choice of berries)
Dash of salt
Dash of ground cinnamon
Splenda to taste
1 scoop (28 g) vanilla whey-protein powder
Combine the oats and milk in a large bowl. Microwave for 1 minute, stir, then microwave for an additional minute. Mix in the berries, salt, cinnamon, and Splenda. Let the oatmeal cool slightly, then stir in the protein powder. (Very hot oatmeal can damage protein powder, causing it to lump and sour.) Makes 1 serving

Per serving: 580 calories, 45 grams (g) protein (4.5 g leucine), 83 g carbohydrates, 7 g fat, 14 g fiber

FRENCH TOAST WITH WHIPPED FRUIT TOPPING

1 1/2 c low-fat cottage cheese
Splenda to taste
1 c blueberries
2 eggs plus 2 egg whites, beaten
3/4 c low-fat milk
1 tsp ground cinnamon
1/2 tsp vanilla extract
6 slices whole-grain bread
To make the whipped topping, blend the cottage cheese, the Splenda, and ½ c of the blueberries on high for 30 seconds, or until smooth and creamy. Then set it aside. In a large bowl, mix together the eggs, milk, cinnamon, and vanilla extract. Soak the bread one slice at a time until it's saturated with liquid, then grill it over medium-high heat on a nonstick skillet coated with cooking spray until lightly browned on both sides. Serve with the whipped fruit topping and put the remaining blueberries on top. Makes 2 servings

Per serving: 565 calories, 46 g protein (3.8 g leucine), 66 g carbohydrates, 13 g fat, 9 g fiber

CHOCOLATE PEANUT-BUTTER SHAKE

1 c Hood Calorie Countdown chocolate 2% dairy beverage
1/2 c low-fat cottage cheese
2 Tbsp peanut butter
1 1/2 c ice
Splenda to taste
Combine all the ingredients in a blender and blend on high for about 30 seconds, until the shake is smooth and creamy. Makes 1 serving

Per serving: 400 calories, 35 g protein (2.8 g leucine), 17 g carbohydrates, 21 g fat, 2 g fiber

NUKE-AND-EAT ASIAN STIR-FRY

Make this recipe on Sunday, then freeze it in single-serving portions—you'll have a healthy fast-food meal ready anytime you want it.

1 large egg, beaten
1/2 tsp salt
4 Tbsp soy sauce
1 lb beef sirloin, sliced into 2" strips
1 Tbsp sesame oil
1 Tbsp cornstarch
1/2 tsp crushed red pepper
1 Tbsp chopped garlic
2 tsp grated fresh ginger
2 carrots, sliced into 2" strips
1 8 oz can sliced water chestnuts, drained
1 medium onion, sliced
1 bunch scallions, sliced into 2" strips
Rice Expressions Organic Brown Rice (This frozen rice is precooked and packaged in individual microwavable pouches. You can find it at riceexpressions.com.)
In a bowl, combine the egg, the salt, and 1 Tbsp of the soy sauce, and stir well. Then add the sirloin strips and set aside to marinate. Next, heat the oil in a large nonstick skillet while you mix the remaining soy sauce, the cornstarch, and the crushed red pepper in a bowl—this is your sauce, to be used later. Once the skillet is hot, stir-fry the garlic and ginger for about 30 seconds, stirring constantly. Then, at 30-second intervals, individually add the carrots, water chestnuts, onion, and scallions. Next, remove all the vegetables from the skillet and place them in a bowl. Put the beef-marinade mixture in the skillet, cook for 2 to 3 minutes, then pour in the sauce, stirring and cooking until it's thick and bubbly. Finally, add the vegetables back to the skillet, and cook everything together for a couple of minutes, or until hot.

Let it cool, then place individual portions in plastic containers and freeze. When you're ready for a quick lunch, microwave the stir-fry for 3 minutes or until hot and serve with one pouch of the brown rice. Makes 3 servings

Per serving: 486 calories, 42 g protein (2.2 g leucine), 45 g carbohydrates, 16 g fat, 7 g fiber

STRAWBERRY CHEESECAKE

Crust

1 c graham-cracker crumbs
1/4 c milled flaxseeds
1/4 c raw oat bran
1 oz fat-free cream cheese, warmed in the microwave
1/3 c water
Filling

2 c low-fat cottage cheese
1 package (28 g) powdered Jell-O Sugar Free, Fat Free Instant Pudding, cheesecake flavor
3 oz fat-free cream cheese
3 scoops strawberry or vanilla whey or casein Protein powder
Topping
1 c sliced strawberries
4 Tbsp sugar-free strawberry jam
To make the crust, mix the crust ingredients in a large bowl. Stir this mixture until it's all the same consistency, then press it into a 9-inch pie pan coated with cooking spray, easing the crust up the sides of the pan. For the cheesecake filling, blend the ingredients in a blender on high until smooth and creamy. Pour the blended mixture into the crust and refrigerate for 1 hour. Top with the strawberries and jam. Makes 6 slices

Per slice: 240 calories, 27 g protein (2.8 g leucine), 27 g carbohydrates, 3 g fiber

YOGRANOLA

1 c low-fat plain yogurt
1/2 c low-fat granola
For this snack, simply put the yogurt in a bowl and stir in the granola. If desired, the plain yogurt can be sweetened with Splenda.

Makes 1 serving

Per serving: 349 calories, 19 g protein (1.8 g leucine), 63 g carbohydrates, 3 g fat, 3 g fiber

BREAKFAST BURRITO

2 Tbsp salsa
1/4 c shredded low-fat Cheddar cheese
1/4 c fresh cilantro
1 large egg plus 4 large egg whites, Beaten
1/2 c diced lean ham
1 large (8'') whole-wheat tortilla
In a nonstick skillet coated with cooking spray, sauté the diced ham over medium-high heat, just until the surface starts to brown. Place the cooked ham in the tortilla, then add more cooking spray to the skillet and scramble the eggs together with the cilantro. Add the eggs to the tortilla, top with the cheese and salsa, and fold. Makes 1 serving

Per serving: 410 calories, 48 g protein (2.4 g leucine), 33 g carbohydrates, 11 g fat, 3 g fiber

PITA PIZZA

1/2 c shredded low-fat mozzarella cheese
1/4 c diced pineapple
4 oz lean ham
1 Tbsp Italian seasoning (or dried basil and oregano)
2 Tbsp marinara sauce
1 whole-wheat pita (6" diameter)
Preheat the oven to 425°F. Spread the marinara sauce over the pita, add the Italian seasoning, and top with the pineapple, ham, and cheese. Bake the pita for 8 minutes on a baking sheet on the center oven rack. Makes 1 serving

Per serving: 650 calories, 55 g protein (3.5 g leucine), 62 g carbohydrates, 20 g fat, 8 g fiber

__________________

-TRAINING IS THE ENGINE... -PROTEIN IS THE GASOLINE... -AND JUICE IS THE NITROUS OXIDE... Pain is temporary, glory is forever,
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