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- Oct 20, 2005
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- 816
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
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
