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Author
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Topic: Recipes
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Randall
Bad Ass
Member # 304
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posted
One of the toughest parts of trying to eat right is having a variety of foods to eat. Nobody likes to eat plain chicken breasts, brocolli, oatmeal, and tuna every single day. Here are some recipes:
Moroccan Chicken
Bust-out the fez, it’s time for a little taste of Marrakesh.
Ingredients:
· 12 oz. grilled chicken breast, cubed
· 1/2 cup whole wheat couscous, dry
· 1 cup chicken broth, from bouillon
· Sun-dried tomatoes, about 20 pieces, chopped
· 2 medium tomatoes, chopped
· 1 medium onion, chopped
· 2 cloves garlic, finely chopped
· 1 can green peas, drained
· 4 tablespoons nonfat plain yogurt
· Spices, below
Instructions:
Fry the garlic and onions in a nonstick pan (large enough to hold all the ingredients listed above) with cooking spray for a couple of minutes until they start to brown, then add the chopped tomatoes. Stir until they become fluid, and then add the broth. Bring to a boil and add the following spices: 1 bay leaf (whole), 4 whole cardamon pods, dash of cinnamon, dash of tumeric, dash of chili powder, 1 teaspoon salt, 1 teaspoon ground coriander. Slowly stir-in the yogurt, one tablespoon at a time. Add the chicken, sun-dried tomatoes, and peas. Then stir-in the dry couscous, cover, reduce the heat and simmer for 5 minutes. Remove from heat, fluff with a fork, cover it again and let it sit for a few minutes before serving.
Makes 2 servings.
Macronutrient Profile (each serving):
· K/cal: 670
· Fat: 9 g (3 s, 3m, 3p)
· Carbs: 73 g (12 fiber)
· Protein: 73 g
protein pancakes:
1 scoup of whey
1/3 cup cottage cheese
2 eggs (1 whole, 1 white)
1/3 cup oatmeal
looks close to 48p/25c/11f
400 cal
T?s easy chicken
INGREDIENTS:
? 1/2 cup olive oil
? 1/2 cup fresh lemon juice
? 1/2 cup diced onion
? 8 skinless, boneless chicken breast halves
? 1 cup sliced fresh mushrooms
? 1 cup diced tomatoes, drained
DIRECTIONS:
1. Heat oil, lemon juice and onion in a large skillet over medium heat. When onion is tender, add chicken, mushrooms and tomatoes.
2. Cook over medium high heat for 5 to 7 minutes each side, stirring occasionally, or until chicken is cooked through and no longer pink inside.
Chicken fajitas
Cut up two chicken breasts in to 1 inch cubes. Stir-fry chicken in non-stick skillet, with maybe a little olive oil. Cook for about 5-10 minutes over medium-high heat until no longer pink. Add dry fajita seasoning and salt to taste (I get mine in the Walmart mexican food section- good stuff).
Also, cut up peppers and onions, stir fry for a couple of minutes.
I then put this in low-carb tortillas, with maybe a little cheese, and black beans depending on current goals.
OATMEAL/WHEAT GERM PANCAKES:
1/3 cup of each: rolled oats, wheat germ and ordinary pancake mix.
1 whole egg
splash of olive oil
add whole milk to get right consistaency.
breakfast burrito-
Half-scramble the eggs then add everything else and chipotle tobasco sauce (LOTS).
4 eggs
steak or chicken
cheese
low-carb tortilla
Blueberry Muffin Protein Bars
1/4 oat flour (can sub. scottish or steel cut oats)
1/2 cup applesauce (no sugar added)
4 egg whites
2 scoops vanilla Grow!
almond extract to taste
1 tbsp ground flax
1 tbsp toasted almond meal (optional)
combine and bake in a 8 x 8 pan @350 for approx. 20 minutes.
Pan Chili
1 pound 93/7 ground beef, or ground buffalo
1 can diced green chilies
1 can black beans
brown the meat in a skillet, and drain if necesssary. Add in the diced green chilis, and the entire can of black beans including the juice. simmer for a few minutes and eat a big ol' bowl full with plenty of hot sauce. OR - simmer a little longer to evaporate the liquid, and mix it wiht some lettuce and tomatoes, and you have a tasty little taco salad.
-12 oz bls/sknls chicken breast (chopped up)
-2T Olive Oil
-2 cloves garlic, finely chopped
-1 1/2 T White Balsamic Vinegar
-juice from..1/2 an orange
Combine chicken and minced garlic.
Mix all 3 final ingredients together and pour over chicken
Bake @ 375F till done.
Then be prepared.
Cheesecake:
1 c. cottage cheese
2 pkg. cream cheese
3 eggs
2 scoops Grow! (any flavor...I used vanilla)
stevia or other sweetner if desired
1/4 lemon juice (or more...just taste)
Blend this all up
Crust:
ground up almonds that are toasted
flax meal
little bit of melted butter
Press crust into bottom, pour over the filling, bake until almost set. (at about 350) Chill and eat!!
turkey burgers:
ground turkey
season salt
paprika
garlic powder
parsley flakes
oregeno
onion powder
lemon pepper
black pepper
lemon juice
Just shake a bunch of all these spices into the mix and form into patties and bake. They are delicious!!
Chocolate Almond 'Biotest Blizzard'
1 Dannon Carb Control Vanilla Creme Yogurt
1 scoop of Chocolate Grow!
almond extract
toasted almonds or almond meal (also toasted)
blend with ice and water....
BRINED CHICKEN/TURKEY
Brining your chicken or turkey is easy. Just combine a cup of KOSHER SALT with a gallon of cold water. Throw your chicken or turkey (or shrimp or salmon) in, cover, and leave for 3-12 hours.
For those breaking every sacred religious concept of the T-forums, add a 1/2 cup of sugar to the brine ? it makes the meat even more tender, and adds a nice sweetness.
You can also add flavoring to the brine ? I like to toss in a couple bay leaves, some black peppercorns, and chili-flakes, especially when brining a whole chicken or turkey overnight.
PAN SEARED CHICKEN BREASTS
Now that you have your chicken all nice and brined, all you need is a non-stick pan. Heat that sucker up to medium-high (no oil needed, the brine keeps the chicken moist), throw the breasts in and sear on each side for 2 minutes.
Whenever cooking chicken breasts in a pan, NEVER LET THEM TOUCH EACH OTHER. By keeping them an inch apart, they can sear ? by letting them touch each other, they only steam, giving a dull, flat taste.
After the four minutes is up, throw them in the oven at 375 degrees until finished ? about 10 minutes.
I like to add some chopped parsley and basil to my chicken when it has about 1 minute left in the searing pan. This moisturizes the herbs enough so they won?t burn in the oven, and gives the flavors a chance to mingle over the heat.
Yam or sweet Potato shake:
1- decent sized baked,or microwaved Yam(they are a bit sweeter then sweet potatos)
12 oz. water
1-2 scoops of Vanilla protein powder
1 spoonful of raw oatmeal
1 spoonful of fat free Cool Whip(if you have it around)
A dash on cinnamon
handful of ice........enjoy!
TUNA BURRITO
Small can of tomatos w/ hot peppers about 10oz
2-3 small cans/packs of tuna (6-9oz)
heat in microwave for a few minutes till warm/hot
then I like to drain it so you don't soak the tortilla
wrap in a whole wheat tortilla
hit it with a little hot sauce to taste and its a great post workout meal
filling is only about I think 9 carbs and depending on how much tuna 40-50g protein
Egg Burritos
Hard boil and shred a dozen eggs (use only 1 yolk for every 6 eggs)
To the eggs, mix 1 tablespoon of low or non-fat mayo and salsa (or hot sauce or anything else that’s spicy will work)
Throw in 2-3 cups of chopped veggies
Refrigerate
When you’re ready to eat, roll up some of the mix into whole wheat tortilla shells. Really pack those shells tight if you want a high protein to carb ratio.
Tuna Burgers
Drain two cans of tuna and mix the tuna with 1 egg (white or whole) and a couple of tablespoons of oat bran
Toss in some curry powder
Hand form 2 patties with the mix and cook it in a pan with moderate heat (just enough to cook the egg)
Pack in a Tupperware container and eat them later, cold
Kitchen-Sink Burgers
Half pound of ground sirloin
1 Egg
Bread Crumbs (about a fistful)
Chopped veggies
Mix all these ingredients in a bowl, split the mix into two burgers, and broil them.
Orange-Protein Creamsicles
1 box of sugar free vanilla pudding
1 cup of skim milk
1 1/2 cups of orange juice
2 scoops of vanilla Advanced Protein
Weight Gainer
2-3 scoops Chocolate Classic Grow!
20 oz (2 1/2 cups) of skim milk
1/2 cup of low fat or fat-free cottage cheese
2 tablespoons of natural peanut butter
P+C SHAKE
American Pie Shake
2 -3 scoops vanilla Classic Grow!
1 container (3.9 oz) natural unsweetened apple sauce
Cinnamon as desired
Cold water (Add more or less based on the consistency you want.)
P+F SHAKE
Low-Carb Peanut Butter Cup Shake
2-3 scoops chocolate Low-Carb Grow!
1 serving of natural peanut butter
Cold water
Personal Pizza
1 Whole Wheat Pita
3oz Tomato Sauce
3oz Fat Free Shredded Cheese
3oz of your favorite meat
Put the sauce on first followed by the cheese and then finally the meat. Stick it in the oven @ 300 degrees for aboout 25 mintues.
My Pitas are usually 7g protein 30g carbs and 3g fat
Tomato Suace is usually 0g protein 7g carbs and 0g fat
Cheese is usually 8g protein 2g carbs and 0g fat
Meat is usually around 15g protein 3g carbs and 0g fat
Roughly
30g protein
42g carbs
4g fat
325cal
Breakfast Bacon Burger
1 wheat English Muffin
1/2 teaspoon trans fat-free margarine
1 egg
1 slice low-fat American cheese
1 slice Canadian bacon
vegetables of choice
1. Split the muffin, toast it, and add margarine.
2. Break the egg in a microwavable dish, prick the yolk with a toothpick, and cover the dish with plastic wrap.
3. Microwave on high for 30 seconds. Let stand for 30 seconds. Add cheese, egg, and Canadian bacon to the muffin, then nuke for 20 seconds.
4. Add vegetables to taste.
Makes 1 serving.
per serving: 300 calories; 22g protein; 28g carbs; 11g fat (3.5g saturated fat); 868 mg Sodium; 3g fibre
Eggs Beneficial Breakfast Sandwich
1 large whole egg
3 large egg whites
1 tsp ground flaxseed
2 slices whole-wheat bread, toasted
1 slice Canadian bacon
1 tomato, sliced, or 1 green bell pepper, sliced
1. Scramble the whole egg and egg whites in a bowl.
2. Add the flaxseed to the mixture.
3. Fry it in a nonstick skillet treated with vegetable-oil spray and dump it onto the toast.
4. Add the bacon and tomato, pepper, or other vegetables of your choice.
Makes 1 serving.
Per serving: 399 calories, 31g protein, 46g carbohydrates, 11g fat (3g saturated), 6g fibre, 900mg sodium
Hot Tuna
1/2 cup chopped celery
1 onion, chopped
1/2 cup shredded, reduced-fat mozzarella cheese
1/2 cup reduced-fat cottage cheese
1 can (6 ounces) water-packed tuna, drained and flaked
1/4 cup reduced-fat mayonnaise
1 tablespoon lemon juice
3 whole-wheat English muffins, split in half
1. Preheat your oven to 350 degrees F. In a large nonstick skillet over low heat, cook the celery and onion until softened. Add the cheeses, tuna, mayo, and lemon juice to the skillet, and cook the mixture just long enough to warm it up.
2. Spread one-sixth of the mixture on each English muffin half. Put the muffin halves on a baking sheet, and bake for 10 minutes.
Makes 2 servings.
per serving: 628 calories; 50g protein; 54g carbs; 24g fat (6g saturated fat); 1300 mg sodium; 8g fibre
Tortilla de Godzilla
1/2 lb. extra-lean ground beef or ground turkey
1/2 cup onion, chopped
2 cloves garlic, minced
1/2 cup canned kidney beans, rinsed and mashed
2 green chile peppers, seeded and diced
2 teaspoons chili powder
4 large whole-wheat tortillas
2/3 cup shredded lettuce
1 cup chopped tomatoes
1/2 cup grated low-fat Monterey Jack cheese
1. In a large nonstick skillet over medium-high heat, cook the beef, onion, and garlic until the beef is browned. Drain the fat.
2. Stir in the beans, chile pepper, and chili powder, and cook until hot. Remove from the heat.
3. Warm the tortillas in the microwave for 20 seconds, then fill each tortilla with half the mixture. Top with lettuce, tomatoes, and cheese, and roll each tortilla tightly into a tube.
Makes 4 servings.
per serving: 270 calories; 21g protein; 32g carbs; 9g fat (4g saturated fat); 341 mg sodium; 6g fibre
PANCAKES
In a blender, combine
1/2 cup fat-free cottage cheese
1/2 cup uncooked steel cut oats
2 whole eggs
1 tsp cinnamon (use more or less to taste)
1 tbsp splenda (more or less to taste)
Cook in a non-stick skillet. Brown on one side, flip.
530 calories
16g fat
62g carbs
34g protein
High Protein Salad Dressing!
1/2 cup cottage cheese
1 tsp of favorite salad dressing
olive oil (optional)
enough water to make it at desired liquid consistency
mix together real well and pour over your choice of sald... Good stuff
Steak Omellette
Ingredients:
2 whole eggs
1 egg white
3/4 cup of cooked brown rice
Top sirloin steak (cut up in strips already cooked from previous grilling)
cheese (lowfat)
vegetables: cuts of zuccini, tomoato, banana pepper, onion
i made the brown rice according to the instructions and finely chooped the onionand banana pepper and added some spices to the rice.
I then sprkinled about half of the rice on a hot skillet then poured the mix of eggs on top of that.
after the omelet was done i put the other half of the rice inside with the steak and cheese, tomato and zuccini!
Salmon Patty
64 grams of salmon (.25 up)
1 whole egg
chopped up onions
1-2 Tablespoons of oats
--Mix together and form patty; cook--
Whole wheat bread
Tomatoes
salsa
mustard
lettuce
Hawaiian Chicken Parmigiana.
What you'll need.
1 Chicken breast
2 pineapple rings
2oz of low fat mozzarella cheese
1/3 cup tomato paste
What next?
1. Pre heat oven/grill and a pan.
2. Lightly season (salt/pepper) the chicken and cook in the pan.
3. If you?ve got a pan with a heat resistant handle then leave it in their otherwise transfer to a baking dish.
4. Now layer the chicken with tomato paste, then cheese, then pineapple.
5. Slide under the grill till cheese has melted.
Micks British pancakes!
100g wholemeal flour
50g oats
50g plain or vanilla whey
3 eggs (1 yolk)
Add milk then whisk till you get a batter, These then need to be added to a pan in a scoop (tip - make the pan warm first, then add oil). This makes a flatter British style pancake rather than the fluffy american ones.
BUFF-SUNDAY FRENCH TOAST
2-4 slices cinnamon raison Ezekiel Bread
4-6 eggwhites
1-2 scoop Surge
cinnamon
1 tsp almond extract
Mix all ingredients except bread
Heat a non stick pan and spray with Pam or Smart balance. Dip bread in egg mixture and fry. Top with yogurt, cottage cheese or all natural fruit spread.
Falafel
It turns out that some of the dry falafel mixes out there are very healthy, as long as you don't deep-fry the stuff. Look for a mix with whole-wheat flour and lots of fiber.
Ingredients:
1.5 servings of falafel mix (about 0.65 cups dry)
1/2 whole wheat pita
4 oz grilled chicken breast
1/2 medium cucumber, chopped
1 small tomato, chopped
1/3 cup plain nonfat yogurt
Instructions:
Soak the falafel mix in water as directed on the box, and form a few 1” balls from the dough. Fry in a non-stick pan without oil, using a bit of Pam cooking spray if needed. I usually flatten the falafel balls a little in the pan and flip them repeatedly. It also helps to lower the heat and put a lid on the pan to cook them thoroughly.
Cut the chicken in cubes, adding some salt and pepper when grilling or reheating.
Chop the cucumber and tomato in small pieces and mix together with the yogurt, adding a dash of salt, and some fresh parsley if you have any.
Open the half pita, throw-in the cooked falafel and chicken, and put a layer of the yogurt sauce over it, saving the remainder for dipping.
Macronutrient Profile:
K/cal.: 614
Fat: 9 g (2s, 4m, 2p)
Carbs: 79 g (17 fiber)
Protein: 69 g
Dal Masala
Here is a recipe that I adapted from a meal that a college roommate from Bombay taught me to make. He was a strict vegetarian, and he’d always give me a look of resigned disapproval when I slipped some bird onto my plate with a sheepish grin.
Ingredients:
1 cup cooked (boiled & drained) yellow split peas (you can substitute canned green peas if you’re desperate)
6 oz grilled chicken breast, cubed
1 medium onion, chopped
2 medium tomatoes, chopped
1/2 cup nonfat plain yogurt
1/2 whole-wheat tortilla
Spices:
2 cloves garlic, finely chopped
1/2 inch cube fresh ginger root, finely chopped
Masala spice powder, 1-2 tablespoons
Salt, to taste
Instructions:
Stir fry the onions, garlic, and ginger in a nonstick skillet with Pam over medium heat for about 5 minutes, until onions start to brown. Add chopped tomatoes and about 1/2-1 cup of water to mixture (or chicken stock), add masala powder and salt to taste
Bring to a boil; add the chicken, then stir-in the yogurt 1 tablespoon at a time.
Eat with a heated wheat tortilla, which tastes a lot like naan when you heat it over the flame of a gas stove.
Macronutrient Profile:
K/cal: 670
Fat: 9 g (3 s, 3 m, 3 p)
Carbs: 70 gFiber: 20 g
Protein: 80 g
Baked Yam with Turkey Meatball Marinara
Necessity is the mother of invention, and this recipe was created when I, as a broke college student, spent all of my money on 6 pounds of ground turkey breast during a sale, only to find out that it tastes like an old tire when grilled like a normal burger. But mix it with a few other ingredients and it’s magic.
Ingredients:
1 lb. ground turkey breast (97-98% lean)
3 medium tomatoes
2 medium yellow or white onions
8 cloves garlic
1 large green pepper
1 large egg white
2 medium yams
spices (below)
Instructions:
Poke some holes in the yams with a fork, wrap them in foil, and bake for an hour at 400 degrees. While they’re baking, make the marinara sauce: chop the tomatoes and place them in a pan over medium-low heat. Mix in 4 cloves chopped garlic & 1 chopped onion, and sliced green pepper. Stew with a lid after stirring-in a dash of salt, some oregano & basil. Keep stirring the stuff as you cook the meatballs.
To make the meatballs, mix these together in a large bowl: ground turkey, 4 chopped garlic cloves, 1 chopped onion, raw egg white, and a dash of salt and pepper (the raw egg white holds them together when they cook). Form into 2-inch meatballs and place on a cookie sheet, throw these in the oven with the yam for 15-20 minutes (also @ 400 degrees). They're done when you can poke them with a toothpick and the juice that comes out is clear, rather than cloudy.
Cut the baked yams down the center and mash the interior with a fork. Stuff them with the meatballs, then pour the marinara sauce over them (it will thicken when it cools a bit), and then top with grated nonfat Parmesan cheese. Makes 2 servings.
Macronutrient Profile (each serving):
K/cal: 595
Fat: 6 g (2s, 1.5m, 2.5p)
Carbs: 79 g (13 g fiber)
Protein: 57 g
Granola Bars
These bars provide a nice snack, and they’re good for that second post-workout meal after your shake.
Ingredients:
2 cups raw oat bran
2 cups rolled oats
1 cup whole wheat flour
1 cup egg whites
1 cup nonfat milk
2 cups chocolate whey protein powder
½ cup granulated Splenda
5-6 scoops maltodextrin (180 grams)
1/2 tsp salt
1 tsp cinnamon
1 tsp vanilla extract
2 tablespoons oil (canola or olive)
Instructions:
Mix it all together in a big bowl, then spread it out on a large nonstick cooking tray. Add some cooking spray, or wipe a little olive oil on the pan with a paper towel. Bake for 25-30 minutes @ 350 degrees.
Cut into 10 pieces.
Macronutrient Profile (each bar):
K/cal: 344
Fat: 5 g (1s, 2.5m, 1.5p)
Carbs: 54 g (Fiber: 7 g)
Protein: 28 g
Rice Pudding
Here's a tasty little treat that is also well suited for that second jolt of fast-acting carbs and protein after your PWO shake. Or you can split it up for a couple of desserts following P+C meals. It’s a great choice to follow the Dal Masala recipe listed above.
Ingredients:
1 cup cooked basmati rice. The quality, fragrance, and taste of basmati are far superior to any other rice I've ever had. Sure the GI is higher than brown rice, but in this case the taste just doesn’t compare. That’s why I like to eat it as one of the post workout meals. Prepare the basmati rice in bulk by adding a cup of rinsed rice to 1.75 cups boiling water, cover and simmer on low heat for 15 minutes, remove from heat and fluff with a fork.
2 cups skim milk
2 scoops vanilla protein powder (try to find a brand that doesn’t taste like powdered chicken feet, and depending on the brand, you might add some Splenda to get the desired sweetness).
2 tablespoons sugar-free instant Jell-O vanilla pudding
Instructions:
On medium-low heat, simmer the cooked rice in milk for 20 minutes or so, until rice bulks-up, cover and cool for a few minutes, then add the protein powder (and Splenda if necessary), and a dash of salt, stir, cover and put in fridge until it cools. Add Jell-O mix to cooled mixture, whip, and you're all set.
Macronutrient Profile:
K/cal: 478
Fat: 4 g (2s, 1m, 1p)
Carbs: 63g (2 fiber)
Protein: 47 g
Blueberry Bran Muffins
These little treats are made from low-GI carbs, so you don’t have to worry about eating one or two after a P+C meal. They also have a bit of flax meal to add moisture, and just a couple of polyunsats. I’ve been eating these for a while and loving them, so recently I gave them the final test by taking a batch to a dinner party, complete with professors and their wives. Success! They were reduced to crumbs, followed with compliments about their taste, rather than their ingredients.
Ingredients:
1 cup oat bran
½ cup flax meal
4 scoops protein powder, flavor of your choice (I like chocolate with this recipe).
2/3 cup frozen blueberries
1 cup granulated Splenda
1 teaspoon cinnamon
1/4 teaspoon salt
1 teaspoon baking powder
3 jumbo egg whites
1 teaspoon maple extract
2/3 cup water
Instructions:
Mix the dry ingredients together in a large bowl, then add the egg whites, extract, and water. Stir until mixed well. Scoop into a muffin pan coated with cooking spray. Bake at 350-degrees for 25 minutes.
Makes 6 large muffins.
Macronutrient Profile (each muffin):
K/cal: 176
Fat: 4 g (1s, 1m, 2p)
Carbs: 20g (4 fiber)
Protein: 21 g Blueberry Cheesecake
Yes, you read this correctly…blueberry cheesecake! Just be careful with these things, as it is nearly impossible to put the cheesecake down after you’ve taken one bite. From my experience, and the stories of my friends who have made them, it’s almost impossible to keep an entire cheesecake around for longer than one day.
Ingredients:
Crust:
1 cup graham cracker crumbs
¼ cup ground flax seeds
¼ cup raw oat bran
1 oz fat-free cream cheese, warmed in microwave
1/3 cup water
Cheesecake:
2 cups lowfat cottage cheese
½ package (52 g) powdered Jell-O instant pudding, cheesecake flavor
3 oz. fat-free cream cheese
3 scoops strawberry whey protein powder*
1 cup frozen blueberries and 4 tablespoons granulated Splenda (*see option 2 below before adding these at this stage)
Instructions:
To make the crust, mix crust ingredients in a large bowl. Stir this mixture until it is all the same consistency, then press into a 9-inch pie pan sprayed with Pam, stretching the crust up the sides of the pan.For the rest of the cake, put the other ingredients in a blender. Blend on high until smooth and creamy. You might have to blend it in smaller portions, depending on the power of your blender, but resist the temptation to add water, as this makes the cake soupy. Also, more Jell-O mix can be added for more desirable consistency. Pour the blender mixture into the crusted pan, and refrigerate for 1 hour.
*Blueberry option 2: to make a ‘fancier’ cheesecake, thaw the blueberries, then stir the Splenda in with them, and use this as a topping for the cheesecake.
Makes 6 slices.
Macronutrient Profile (each slice):
258 k/cal
Fat: 5 g (2s, 1m, 2p)
Carbs: 30 g (2 fiber)
Protein: 25 g
Polyunsaturated Beef Stew
The ingredients and nutritional info below are for one serving, so quadruple the ingredients when you cook it and put the leftovers in the fridge for later.
Ingredients:
6 oz sirloin steak, cut into 1-inch cubes
5 baby carrots, halved
1/2 medium onion, chopped
1 large celery stalk, chopped
1 cup beef broth (from can or bouillon cubes)
1 tablespoon flaxseed oil
Instructions:
Brown the beef cubes in a nonstick skillet spayed with Pam, just until the outside of the pieces are slightly cooked (inside still raw).
Put beef cubes in a larger pot with the broth, onions, celery and carrots.
Cover and boil over low heat for 30 min to 1 hour.
Stir in the flaxseed oil just before you eat it.
This is one of the only dishes I've made that flaxseed oil doesn't ruin the taste of it when you mix it in.
Macronutrient Profile:
K/cal: 450
Fat: 27 g (5s, 8m, 12p)
Carbs: 10 g (2 fiber)
Protein: 40 g
Turkey Kebabs With Spicy Beans
Here's a recipe that you might use to impress someone special, or just to take a much needed break from the grilled meat, oil shot syndrome.
Ingredients:
Turkey Kebabs
1 lb. ground turkey, 7% fat
2 whole eggs
2 tablespoons olive oil
3/4 teaspoon ground celery seed
1/2 teaspoon tumeric
1/2 teaspoon ground cumin
1/2 teaspoon coriander
couple dashes ground red chili
1 teaspoon black pepper
1 teaspoon salt
1" cube fresh ginger, finely chopped
4 cloves garlic, finely chopped
Spicy Beans (side dish)
1 lb fresh green beans, cut into 1" links
4 teaspoons black mustard seeds
1/2 teaspoon red pepper
4 cloves garlic, finely chopped
1 teaspoon salt
3 tablespoons olive oil
Instructions:
Turkey Kebabs
Mix all of this together in a big bowl, then form into 2" balls and put on a baking sheet.
Sprinkle top of meatballs with black mustard seeds, then bake at 400-degrees for 15-20 minutes.
Spicy Beans:
Boil the beans in a big pot for 5 minutes, then drain and rinse in cold water.
Spray a nonstick pan with cooking spray and add garlic and mustard seeds.
Fry until seeds start popping, and then add the beans.
Stir-fry for 10 minutes or so, remove from heat, then stir-in the olive oil and the rest of the spices.
Macronutrient Profile:
Nutritional information is for 1/2 of the turkey kebabs and 1/3 of the beans.
K/cal: 677
Fat: 48 g (9s, 30m, 7p)
Carbs: 11 g (4 fiber)
Protein: 55 g
Mediterranean Salad
Here’s a good quick fix for filling-in one of the P+F vacancies, or for serving as an appetizer with one of the other main dishes.
Ingredients:
6 oz extra lean ground beef
1 oz pecans
8 giant pitted olives
Generous amount of romaine lettuce
1 tablespoon olive oil
1 oz feta cheese, crumbled
Instructions:
Fry the ground beef in a nonstick skillet, breaking into small chunks with spatula.
Remove from heat and stir-in pitted olives and pecans.
Put this mixture over a bed of lettuce, drizzled with olive oil, and sprinkle with feta cheese.
Macronutrient Profile:
K/cal: 703
Fat: 55 g (12s, 32m, 9p)
Carbs: 6 g (4 fiber)
Protein: 50 g
Asian Chicken Curry
Here’s a real bastard-child recipe that mixes Asian and Indian elements, as well as some good old natty PB.
Ingredients:
12 oz. Grilled chicken breast, sliced
1 green bell pepper, sliced
6 scallions, chopped
6 white mushrooms, sliced (replace with shitake if you’ve got them)
2 cups chicken broth, from bouillon
4 tablespoons natural peanut butter
2 cloves garlic, finely chopped
1-inch cube of ginger, finely chopped
Spices, below
Instructions:
Stir-fry the garlic and ginger in a nonstick pan with cooking spray for a couple of minutes, add the veggies and continue stirring for a few more minutes, then add the chicken and broth.
Bring to a boil, then stir-in a dash of tumeric (not too much), a teaspoon of ground celery seed, as much chili powder as you dare, a teaspoon of coriander, a dash of cumin, and salt to taste.
Stir-in the peanut butter slowly, then serve it up.
Makes 2 servings.
Macronutrient Profile (each serving):
K/cal: 525
Fat: 23 g (5s, 12m, 5p)
Carbs: 14 g (5 fiber)
Protein: 66 g
Beef Curry
Here’s another good curry recipe; just be sure to keep your gym clothes out of the kitchen when you’re cooking all this curry, so the smell doesn’t mix with all the guys wearing High Karate cologne in the gym.
Ingredients:
1 lb. Beef Sirloin, grilled to medium-rare and cubed
1 small-medium eggplant, cubed
2 cups sliced mushrooms
½ medium onion, chopped
1 cup broth (beef or chicken bouillon)
2 cloves garlic, finely chopped
1-inch cube of ginger root, finely chopped
4 tablespoons plain yogurt, whole
2 tablespoons olive oil
Spices, below
Instructions:
Fry the onions, garlic, and ginger in a nonstick pan with cooking spray until brown, then add mushrooms and eggplant.
Stir-fry for a few minutes, then add beef and broth.
Bring to a boil, and add the following spices: 1 bay leaf (whole), 5 cardamon pods, a dash of chili powder, a dash of tumeric, 1 teaspoon ground coriander, ½ teaspoon ground cumin, ½ teaspoon ground celery seed, 1 teaspoon Masala spice, and 1 teaspoon salt.
Stir-in the yogurt, one tablespoon at a time. The fat profile of whole yogurt is not ideal, but even just four tablespoons really makes this dish nice and creamy. Add more if you want it to taste better, and don’t mind the extra saturated fat. Just before serving, stir-in the olive oil.
Makes 2 servings.
Macronutrient Profile (each serving):
K/cal: 528
Fat: 26 g (6s, 15m, 2p)
Carbs: 14 g (4 fiber)
Protein: 57 g
Salmon With A Cream Spinach Sauce
Here’s a way to have your fish oil, and eat it too. This one is damn tasty, and quick to boot. When I first started trying to make fish meals with sauce, they turned into a mushy sludge. But salmon is an ideal choice because it’s fairly solid, and if you don’t overcook it, it doesn’t flake apart. The sauce with vegetables adds a boatload of flavor and transforms it into a well-rounded meal.
Ingredients:
20 oz salmon fillet, skin removed
2 cups frozen spinach
1/3 raw eggplant, cut into 1-inch cubes
2 large slices onion, finely chopped
1 plum tomato, finely chopped
4 garlic cloves, finely chopped
1-inch cube ginger root, finely chopped
1 ½ oz. goat cheese, soft type
Spices, see below
Instructions:
The salmon needs to be lightly seared. This is best done on an outdoor grill by placing the whole fillet/ fillets on a grill at high heat for 4 minutes on each side. The outside will get browned, but the inside will still be raw. You can also do it on a Foreman Grill, for a quick 4 minutes (don’t overcook), or in the oven on broil for 4 minutes on each side.
After searing, cut the salmon into large cubes (1-2 inches) and set aside. Use a sharp knife, and be careful not to cause too much flaking (quick slashes).
While you’re pre-cooking the salmon, spray a heated nonstick pan (large wok-style) with cooking spray, and toss-in finely chopped onion slices, garlic, ginger, 4 whole green cardamon pods, and 1 whole bay leaf.
Stir-fry on medium heat for 10 minutes, until onions start to become brown. Keep some extra chicken broth to add to the pan when it gets too dry (a couple of tablespoons at a time).
Add the tomatoes and eggplant next and stir for a couple of minutes, then pour-in one cup of chicken stock.
Bring to a boil and add the following spices: ½ teaspoon tumeric, ½ teaspoon cumin, ½ teaspoon coriander, and salt to taste (½ -1 teaspoon, depending on how salty the chicken stock is).
Mix these spices together, and as the mixture is at a low boil, stir-in the goat cheese, 1 tablespoon at a time.
Add the salmon cubes to the mixture, being careful not to break-up the pieces by placing them gently in the pan and spooning sauce over them.
Cover and simmer for 5 minutes, stir-in ½ teaspoon Masala spice (careful with those salmon chunks!), and it’s time for gnashing of teeth.
Makes 2 servings.
Macronutrient Profile (each serving):
K/cal: 658
Fat: 36 g (10s, 12m, 12p)
Carbs: 14 g (5 fiber)
Protein: 67 g
Bodybuilder's Chili
The easiest way to go about making this chili is to spend Sunday afternoon cooking enough for the rest of the week. (You can't go wrong with pre-made meals for the entire week!) First, get yourself one of those empty 5-pound buckets of protein you used to buy before Biotest's Advanced Protein hit the market and then fill it with chili, using the following recipe.
Sure, if you broil up 7 pounds of ground beef, throw in a can or two of stewed tomatoes, some kidney beans, a can or two of tomato paste, and a fistful of chili powder, say the magic words (Long live Beano!) and next thing you know, you've got fourteen quick meals. Spoon about a half pound out in your tupperware in the morning and toss it in the microwave when it's time to eat. That'll cut prep time down to a minimum. You can also do the same thing with chicken and turkey. Let's recap:
7 pounds extra lean ground beef, chicken, or turkey
3 cans red kidney beans
1 can stewed tomatoes
2 cans tomato paste
Chili powder
Small Bucket
Magic Words
Sure it won't taste as good as Bubba's 5-alarm chili, but then again, you'll have a much better physique than Bubba, bubba!
Protein Pasta
If you're of the "higher carb" persuasion (as Seinfeld would say "not that there's anything wrong with that!") and you've got some time on your hands, pick up some pasta. The trick though, is to get yourself some protein enriched pasta. Throw in some meatballs made from extra lean ground sirloin, turkey, or John's favorite, ground chicken.
Finally, top it all off with fat-free chunky pasta sauce and you've got yourself a decent, high-protein meal you can eat without attracting all those stupid protein questions from your co-workers or classmates. This meal actually appears, gasp, normal to them. If they only knew! Heck, you could even invite over that T-vixen you've had your eye on and show her your, uh, "manicotti."
Protein Oatmeal
If you're really in a time pinch, and you've got no meat or eggs prepared, you could always mix yourself some oatmeal and protein powder. This is a favorite of ours since we're pretty busy T-men. A good quick meal would consist of cooking 1/2 cup of dry oatmeal and 1 cup of water in the microwave for 3-5 minutes. Then after it's cooled a bit, add a packet of Grow! (or one of those "other" MRP's) or 2 scoops of Advanced Protein, and maybe some mixed nuts or natural peanut butter (if you don't mind the fat).
Mix slowly so that it gets nice and thick. In fact, if you mix up chocolate protein into the oatmeal and add some crunchy peanut butter, you will swear it's the bodybuilder's version of a Reeses' peanut-butter cup.
This meal is so easy that you can probably store all the ingredients at work so you can whip it up at any time. Just be careful of who you work with, though. For months I was having a problem with getting lean and thought I was getting a mild case of gyno. I finally found out that my diet was being sabotaged. One afternoon, back when Grow! came in tubs, I caught Cy Willson hunched over in the corner of the break room eating my Grow! with a spoon. He looked like an addict. Protein powder was spilling all over his mouth and chin as he rapidly shoveled spoonful after spoonful of the tasty MRP into his mouth. Then he would laugh fiendishly while filling the empty tub with soy protein! Sicko.
The recipe again:
1/2 cup oatmeal
1 cup of water
40 grams of protein powder or MRP
Sweetener (you don't need the sweetener if you use Grow!, though, because its sweeteners won't degrade when you microwave 'em)
1 serving of mixed nuts or 2 tbsp of natural peanut butter
Fish in a Flash
Some people praise technology for speeding up transportation, others for making communication easier. I say, to hell with fast trains or talking to people, I'm hungry and I wanna' eat! Take, for instance the geniuses at Star Kist for putting drained tuna in vacuum sealed pouches. If that doesn't qualify them for a Nobel prize I don't know what will. If you're in a hurry, zip open one of those pouches, squirt in a packet or two of mayo (the kind that doesn't need refrigeration) and a packet or two of relish, and you've got yourself some high quality protein in under 2 minutes.
What's that? Been there, done that? Again, try making up a whole tub of tuna on a Sunday afternoon. Don't worry; keep it refrigerated and it'll be okay all week. This time, though, vary the recipe a bit. Helmann's has all these great flavored mayos now. Mix up your tuna with half flavored mayo and half fat-free plain mayo.
If you don't have a lactose problem (or if you do and you'll be by yourself for a couple of hours), mix in some of your favorite fat free, cream-based salad dressing. Try dicing up some onions and celery and tossing them into the mix, or add some relish or pickles. With tuna, the possibilities are endless.
Protein Pancakes
Most of us, when we wake up and stumble into the kitchen, we're faced with the same decision; oatmeal or toast. Why not try banishing the oatmeal and toast from your kitchen for a while? Protein pancakes are relatively simple to make, high in protein, and make for a great change.
There are several ways in which you can make them. The easiest thing to do is to get yourself one of those small Fast Shake containers of pancake mix. Throw 2 scoops of protein into the dry mix and shake in enough milk or water to make a thick, pasty mix. My favorite treat is to get the blueberry pancake mix and shake in chocolate protein.
A slightly less convenient way to make them is to get yourself a box of pancake mix and mix the pancakes up using their directions, but just whip in some extra protein. If you wanna' go all out and make your own pancake mix, you can make your pancakes a little healthier by using whole-wheat flour instead of white flour. This is definitely one recipe you're going to have to experiment with to get the pancakes just how you like 'em. And don't forget pour on some low-carb syrup. Dr. Atkins (I know, I know) makes some great ones!
It's Jerkey, Jerk!
Everybody likes beef jerkey, but you can always mix it up with alternate meats. Lots of companies now sell jerkey made from venison, buffalo, turkey, and ostrich, all of which offer a bit of a different taste. If you're a bit more proactive with your food, you can always hunt down your meat source and make your own. Nothing tastes better than food you killed and prepared yourself, especially jerkey that you can gnaw on all day long. Many types of animal will work, but stay away from poodles and other neighborhood pets.
And just don't talk to my bro about making your own jerkey. If you're a regular to the site, you know of his affinity toward salmon. Well, it seems he's devised a "revolutionary" way to make salmon jerkey from canned salmon (because the canned variety is cheaper and he's always whining about being nothin' but a poor doctoral student). He claims this salmon technique will change the whole health food industry. Keep tryin' bro.
Protein Pudding
Every once in a while, we all get a craving for some sugary junk food, but because of physique goals, or just plain old guilt, we end up putting off the craving. Putting it off, that is, until that mild craving turns into an all out, uncontrollable binge. What happens then? You end up enjoying your junk while you're eating it, but 30 seconds after you're done the guilt sets in. Then you end up torturing yourself for days on end for being weak.
Well my friends, torture yourselves no more, protein pudding's here to save the day. It's a great dessert after a low carb meal, or a good addition to your post workout nutrition. Get yourself some sugar free pudding, some Advanced Protein, and milk. The recipe is simple. Once you've got all the ingredients, throw 1 1/2 to 2 cups of milk, 1/2 a packet of the sugar free instant pudding mix, and 2 scoops of protein in a blender and mix it for about 2 minutes. Then, if you like it cold, throw it in the freezer for a half hour.
The most important part is that you make sure you get yourself a flavor of pudding that will taste good with the flavor of your protein powder. Obviously, chocolate goes great with chocolate, and vanilla goes great with vanilla. If you're into the pistachio flavor, it tastes good with vanilla protein. Also, it's important that you don't try to make protein pudding with the pudding that needs to be cooked; cooking will denature the protein.
[Editor's note: My personal favorite is vanilla Advanced Protein with butterscotch!]
Cottage Cheese that you'd swear was like cheesecake
Plain cottage cheese… yuck! I remember when those cottage cheese meals were fashionable. Mix in a leaf of lettuce, 3 grapes, some unripened cantaloupe, and some stale watermelon and you've got the health platter! All the fat ladies were suffering through this, but unfortunately, not getting any leaner. Go figure.
Well now, my T-friends, we've got a great cottage cheese combo that tastes really good and contributes to your physique progress. Here are the rules. Buy some fat-free cottage cheese. When you're ready to chow down, add 1 scoop or so of Advanced Protein or Grow! The main idea with the protein addition is to use a thick type of protein that clumps up when added to the cottage cheese. Most of the casein-containing MRPs will do.
In addition, straight casein with some sweetener can work too, but the Grow! and the Advanced Protein just taste really good to me so I can't ignore them. After thoroughly stirring, add in some fruit like cherries, a banana, or an apple. Finally, if this is one of your post workout, protein-plus-carb meals, top this off with a light coat of crunchy, fat-free granola for some extra (and yummy) carbs. This meal is damn good!
Guiltless Cereal
My bro and I have always had great distain for habitual cereal eaters. We considered anyone who did nothing but pour some milk over some crunchy flakes to be lazy and unworthy of our time or attention so we pretty much just banished them from the grace of our presence.
However, over the years we've discovered that cereal tastes good, damn it! But a carbohydrate containing, cereal-only meal is a pretty useless waste of what John might call a "feeding opportunity." So add some protein and give your cereal a shot.
Place 1 scoop of casein protein or a casein-containing MRP in a big bowl of milk. Mix this up 'till it becomes thick - sort of like cottage cheese without the lumps (experiment with this to get it right). Then simply top off this blend with some crunchy cereal and you've saved the meal.
John and I still have some unresolved "issues" with cereal eating, so typically we'll only eat this meal in the confines of our own homes, lest someone spot us and mistake us for cereal eaters!
Egg Burritos
Hard boil and shred a dozen eggs (use only 1 yolk for every 6 eggs)
To the eggs, mix 1 tablespoon of low or non-fat mayo and salsa (or hot sauce or anything else that's spicy will work)
Throw in 2-3 cups of chopped veggies
Refrigerate
When you're ready to eat, roll up some of the mix into whole wheat tortilla shells. Really pack those shells tight if you want a high protein to carb ratio.
Tuna Burgers:
Drain two cans of tuna and mix the tuna with 1 egg (white or whole) and a couple of tablespoons of oat bran
Toss in some curry powder
Hand form 2 patties with the mix and cook it in a pan with moderate heat (just enough to cook the egg)
Pack in a Tupperware container and eat them later, cold
Kitchen-Sink Burgers:
Half pound of ground sirloin
1 Egg
Bread Crumbs (about a fistful)
Chopped veggies
Mix all these ingredients in a bowl, split the mix into two burgers, and broil them.
Berardi Instant Breakfast
2 cups milk
3 scoops protein
One half cup of dry instant oatmeal
Sweetener
Blend together for 30-60 seconds
Stuffed Chicken Breasts
1 chopped onion
Frozen spinach, thawed and dried
1 egg lightly beaten
8 ounces low fat ricotta cheese
Salt & Pepper to taste
4 boneless, skinless chicken breasts, sliced in half, and flattened
Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine, or put toothpicks through them. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices.
Ground Turkey Breast Sauce
1 pound ground turkey or beef
1 chopped onion
1 cup chopped portabella mushrooms
1 tsp all spice
1 tsp red pepper flakes
Salt & Pepper to taste
? jar of spaghetti sauce
Brown the meat with the red pepper flakes. Add the chopped onion and mushrooms. Put the all spice, salt and pepper in. Pour the spaghetti sauce in. Serve over your favorite type of noodle.
Simple Desert Topping
4 egg whites
Maple syrup flavoring
4-5 packets of EQUAL
Beat the egg whites until frothy like whipped cream. Add the maple syrup flavoring in and whip for 10 more seconds. Serve over fat-free jello, or frozen yogurt. Also tastes good plain
Posts: 153 | From: Richmond, VA | Registered: Mar 2006
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Randall
Bad Ass
Member # 304
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posted
Post your recipes on here too. I'll also try to find more and put them on here.
Posts: 153 | From: Richmond, VA | Registered: Mar 2006
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David
Extreme Bad Ass
Member # 256
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posted
I posted this awhile back but here it is again.
This is from Mike Whitehead (The ultimate Fighter Star) who went from 300 to 206.
Here is the diet that BILLY RUSH at billyrush.net set up for me to bring me from close to 300 down to 206 where i wieghed in for my fight a lot of you messaged me wanting to know about how i did it? and ill be the first one to tell you it wasnt easy, but this diet made it happen with out billy rush it wouldnt have happened i would have never got down or even close so here it is same thing everyday!!!!!!!!!!!!!!!! sorry if you want variations of the diet, like other things you can eat please contact billy at the website above he would love to help anybody out he is one of the most careing people i have ever met!!! honestly so please contact him!!!
morning: 6 egg whites
1/2 cup of dry oatmeal then add water and cook
4 oz. of broccli
and then the rest of the meals for the day go the same
6 oz. of protien the leanest beef you can find i eat 93%
4 oz. of broccli
1/2 cup of corn
so with this your going to eat this five more times in the day and i sware to you that you wont be hungary, your going to eat every 2 1/2 to 3 hours and with the broccli and corn you get the frozen kind so you dont go broke buying the fresh stuff for one and for two dont get the caned stuff because the other thing that you have to fight is sodium, which i learned from billy rush along with many other things!! what else i cant think of anything else but if you want a some what good before pic of me go to my pics and look at my wiegh-in pic and my sissy poo 2 has been so kind as to put up a pic of me from last summer where i was about 290 so add another 10 pounds onto that and that is where i started but other than that if you have any questions fill free to email billy rush at billyrush.net and or write me back here and ill see if i answer them so i hope this helps a lot of you out there as it did me!!!! remember different body types different diets so please give billy your info about you and your health and ask him is this diet is good enough for you!!! please love you all talk to you all very soon!! iron mike
you can see him here http://www.myspace.com/ironnmike
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Lighter…Faster…Stronger
“A lot of times it’s basic Jiu-Jitsu that beats you, because people forget the simple things”…..a quote from Butch
Posts: 265 | From: Charleston | Registered: Nov 2005
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Randall
Bad Ass
Member # 304
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posted
Baked Oatmeal
4-5 cups oatmeal (soaked overnight in about 1-2 cups yogurt or kefir, plus 1-2 cups warmish water)
4 eggs
1/2 cup sweetner of choice (can use less)
1 cup milk
2 tsp. vanilla (optional)
1 TB cinnamon (or less)
1 TB baking powder
1-2 cups fresh, frozen, or dried fruit, such as blueberries, strawberries, cherries, raisins, cranberries, rhubarb, etc.
1. Soak oatmeal overnight in yogurt or kefir. In the morning, preheat oven to 350F.
2. Combine eggs, sweetener, vanilla, cinnamon and baking powder. Mix well. Add milk (start with the smaller amount, and adjust to get the consistency you like), and mix again. Add fruit, and mix again.
3. Add oatmeal to egg mixture, and mix well.
4. Pour mixture into a 9" X 13" pan. Bake at 350F for about 1 hr., or until set. You can bake it on a lower temp. for longer, or a higher temp. for less time, if necessary. I've done it both ways.
5. Serve warm with yogurt, cream, milk, or applesauce. Very good cold, or reheated.
Posts: 153 | From: Richmond, VA | Registered: Mar 2006
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Bill D
Champion Kickboxer and MMA Fighter
Member # 13
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posted
Orangesicle Protein Shake
1 cup ice
1 scoop EAS 100% Whey Protein - Vanilla
1/2 Dole Banana
4oz Orange Juice plus Calcium
6oz Low Fat Strawberry Banana Yogurt (Walmart)
Serving size = about 20 oz
calories 385
fat 3.5g
sat fat 2g
chol 80
sodium 132.5mg
potassium 815mg
carbs 59g
protein 29g
calcium 515mg = 50% RDI for men
Drink up!
[ October 29, 2009, 01:42 PM: Message edited by: Bill D ]
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Juca is my copilot.
Posts: 710 | From: the dirty south | Registered: Jan 2003
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Paynetrayne
Bad Ass
Member # 347
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posted
We have a recipes thread? Awesome!
Posts: 160 | From: Kenna, WV | Registered: Sep 2006
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