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Bodybuilding Recipe: Spinach Lasagna Rolls

Jan 30, 2012
Posted in: Recipes, Cutting, Maintaining
"...When I crave pasta, this is what I make." SERVINGS: Makes 9 rolls 1 Roll per serving INGREDIENTS: 10oz Frozen Chopped Spinach, thawed and rained 9 Lasagna noodles 15 oz Fat Free Ricotta Cheese 32 oz Low Sodium Pasta Sauce 3 oz Fat Free Mozzarella Cheese 1 egg Cook the ...

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Bodybuilding Recipe: Protein Pizza with a Pumpkin Base

Jan 23, 2012
Posted in: Recipes, Bulking, Maintaining
Ingredients (for the pizza base) - blended together and baked on a nonstick cookie tray at 150 C (302 F) for ~ 35 minutes (basically, until golden and cooked throughout): 1/2 cup of pumpkin puree 1/2 cup of egg whites 1/8 cup of chickpea flour (you could sub this with ...

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BODYBUILDING RECIPE: HI PROTEIN OATMEAL COOKIES

Dec 19, 2011
Posted in: Recipes, Maintaining
SERVINGS: 
 Makes 18 cookies INGREDIENTS Dry Ingredients 1 cup whole wheat flour 2 cups Old Fashioned Rolled Oats 3 scoops vanilla protein powder 3/4 tsp baking soda 3/4 tsp baking powder 1/2 tsp salt 1 tbsp cinnamon 1/2 tsp nutmeg Wet Ingredients 1 cup unsweetened apple sauce 3/4 cup ...

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Bodybuilding Recipe: Jason's Gourmet Enchilladas

Dec 19, 2011
Posted in: Recipes, Cutting, Maintaining
SERVINGS: 10 servings INGREDIENTS: 1 lb lean ground turkey (or beef) 10 Whole wheat tortillas 1 package Mexican-style shredded cheese 1 can Mild Red Enchilada sauce 1 can Mild Green Enchilada sauce Mrs Dash Southwest Seasoning DIRECTIONS: 1. Preheat oven to 350 degrees. 2. Cook meat in med saucepan until ...

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Bodybuilding recipe: Lemon Fusilli with Arugula

Nov 21, 2011
Posted in: Recipes, Bulking, Maintaining
INGREDIENTS: 1 tablespoon good olive oil 1 tablespoon minced garlic (2 cloves) 2 cups heavy cream 3 lemons 1 bunch broccoli 1 pound dried fusilli pasta 1/2 pound baby arugula (or 2 bunches of common arugula, leaves cut in thirds) 1/2 cup freshly grated Parmesan 1 pint grape or cherry ...

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BODYBUILDING RECIPE: Protein Pumpkin Pie

Nov 7, 2011
Posted in: Recipes, Maintaining
INGREDIENTS 2 cups pumpkin 1 cup cottage cheese 1 cup milk 2 eggs 1/3-1/2 cup Splenda 2 scoops vanilla protein powder (such as NytroWhey) 1/2 teaspoon salt 1 teaspoon cinnamon 1 teaspoon pumpkin pie spice DIRECTIONS: Preheat oven to 350 F. Blend cottage cheese, eggs and about 1/2 cup milk ...

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BODYBUILDING RECIPE: CINNAMON STREUSEL PROTEIN MUFFINS

Nov 7, 2011
Posted in: Recipes, Maintaining, Bulking
Servings: 12 Prep Time: 5 minutes Bake Time: 10 to 12 minutes Bake Temp: 350 degrees MUFFIN INGREDIENTS 1 cup old-fashioned oats 4 scoops Dymatize Elite Gourmet Protein Vanilla Whey 1 tsp baking powder 1 tsp cinnamon 2 TBS sugar-free Torani Brown Sugar & Cinnamon Syrup 2 TBS egg whites ...

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BODYBUILDING RECIPE: APPLE SURPRISE SHAKE

Oct 31, 2011
Posted in: Recipes, Maintaining
INGREDIENTS: 1/4 cup unsweetened apple juice 1/4 cup unsweetened apple sauce 8 oz. water 1/2 teaspoon cinnamon 2 scoops vanilla protein (whey works best) (such as NytroWhey) DIRECTIONS: Blend all ingredients until smooth drink immediately. ...

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Bodybuilding Recipe: Luke's Protein Bars

Oct 24, 2011
Posted in: Recipes, Maintaining
INGREDIENTS: 3 cups oats 5 scoops of chocolate protein powder (such as NytroWhey Ultra Elite) 2 tbsp of cocoa 1 tbsp of honey 1/4 cup peanut butter (organic, all natural) 1/4 cup almonds (chopped) 1/2 cup dried apricots (chopped) 1/2 cup cran-raisins 1/2 cup almond or coconut milk a few ...

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BODYBUILDING RECIPE: PROTEIN PACKED SOUP

Oct 10, 2011
Posted in: Maintaining, Cutting
SERVINGS: 4 (approx. 1 cup each serving) INGREDIENTS: 1 lb (about 2 cups) mixture of broccoli and cauliflower (coarsely chopped) 6 scallions (green onions), chopped 2 cups Vegetable Broth 1 garlic clove, minced 1 cup nonfat evaporated milk 40 grams vegetable protein powder (or soy protein) 2 Tbs Smart Balance ...

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Bodybuilding Recipe: Salmon Salad

Oct 10, 2011
Posted in: Recipes, Maintaining, Cutting
SERVINGS:  4 INGREDIENTS: 2 cups salmon, flaked 1 red or yellow bell pepper, diced 1/2 cup chopped onion 4-5 tbsp. greek yogurt, plain (enough to moisten) 1/4 tsp. cayenne pepper salt & pepper  juice of 1/2 a lemon *Optional: 2 hard boiled eggs (not included in nutrition information) DIRECTIONS: In ...

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BODYBUILDING RECIPE: Cucumber Salad

Oct 10, 2011
Posted in: Recipes, Cutting, Maintaining
INGREDIENTS: cucumbers (preferably English) spinach avocados tomatoes (grape tomatoes or cherry) sea salt olive oil pepper DIRECTIONS: Wash cucumbers, tomatoes and spinach. Slice cucumbers, avocados and tomatoes. Toss sliced veggies with spinach. Drizzle with olive oil and sprinkle with sea salt and a little pepper. ...

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BODYBUILDING RECIPE: Waffle Madness

Oct 10, 2011
Posted in: Recipes, Bulking, Maintaining
INGREDIENTS: 2 whole wheat waffles apple (peeled and sliced) 1 tbsp Cinnamon-Raisin Peanut Butter DIRECTIONS: Looking for a healthy snack? Try a sandwich of sliced apples with Cinnamon-Raisin Peanut Butter on two whole wheat waffles. Packs a decent protein punch if you use as much peanut butter as I did! ...

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BODYBUILDING RECIPES: PROTEIN FIESTA

Oct 3, 2011
Posted in: Recipes, Maintaining, Bulking
INGREDIENTS: 1 lb chicken breast (thinly sliced, fat trimmed) 1 lb pork sirloin chops (thinly sliced, fat trimmed) olive oil garlic (minced) 1/2 onion (sliced) 1 green pepper (sliced) cumin cayenne pepper DIRECTIONS: Heat olive oil in large pan. Add mined garlic until cooked. Fry chicken breast and pork sirloin ...

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BODYBUILDING RECIPE: PROTEIN OATMEAL A LA CARTE

Sep 19, 2011
Posted in: Recipes, Bulking, Maintaining
This healthy oatmeal blend can be altered in many different ways depending on individual likes and imagination. MAIN INGREDIENTS: Whole grain instant oats Vanilla protein (such as NytroWhey Ultra Elite) OPTIONS: You can add walnuts, almonds, raisins or cranberries. I like to add granola and flax seed. You can add ...

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BODYBUILDING RECIPE: TUNA WITH AVOCADO

Sep 12, 2011
Posted in: Recipes, Cutting, Maintaining, Bulking
INGREDIENTS: 1 can of light tuna (in water) 1 shredded apple 1 avocado (instead of mayo) 2 boiled eggs DIRECTIONS: Mix all ingredients together and put on your slices of bread. Basically it is a tuna fish sandwich with whatever you like in it. You're just replacing the mayo with ...

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BODYBUILDING RECIPE: Snack On This Hummus

Sep 6, 2011
Posted in: Recipes, Cutting, Maintaining, Bulking
SERVINGS: 3 1/4 cups (serving size: 2 tablespoons) INGREDIENTS: 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained 2 garlic cloves, crushed 1/2 cup water 1/4 cup tahini (sesame seed paste) 3 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil 3/4 teaspoon salt 1/4 teaspoon black pepper DIRECTIONS: ...

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BODYBUILDING RECIPES: LENTIL BURGERS

Sep 6, 2011
Posted in: Recipes, Maintaining, Bulking
SERVINGS: Makes 4-6 Burgers INGREDIENTS: 1 cup finely chopped red onion 1 1/2 cup cooked lentils 1/2 teaspoon pepper 1/2 teaspoon mustard 1/2 teaspoon Indian spices (or your favorite spice blend) 1 teaspoon Tabasco sauce Non-stick cooking spray 4-6 Whole wheat hamburger buns OPTIONAL TOPPINGS: Avocado slices Fresh tomato slices ...

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BODYBUILDING RECIPE: MAPLE SALMON

Sep 6, 2011
Posted in: Recipes, Maintaining, Bulking
INGREDIENTS: 1/4 cup rice wine vinegar 3 tablespoons maple syrup 2 tablespoons fresh orange juice 4 (6-ounce) salmon fillets, skinned Cooking spray 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper DIRECTIONS: 1. Combine first 3 ingredients in a large zip-top plastic bag; add fish. Seal and marinate in refrigerator ...

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BODYBUILDING RECIPE: True Macaroni

Aug 29, 2011
Posted in: Recipes, Bulking, Maintaining
INGREDIENTS: Whole Grain Macaroni Two Eggs Bag of American cheese, Swiss cheese, cheddar cheese, and Provel cheese Pound of ground turkey 1 c. Milk DIRECTIONS: Preheat oven to 425 degrees. Boil water on high (only fill pot half way with lid on so it starts faster). Next put the ground ...

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BODYBUILDING RECIPE: TURKEY OMELET

Aug 24, 2011
Posted in: Recipes, Maintaining, Bulking
INGREDIENTS: 8 egg whites 2 whole eggs 1 large white onion 3 oz ground turkey 1.5 cups of kidney beans 1 cup of chopped green and red peppers 1 whole mushroom 3 tbsp olive oil 1 tsp black pepper 3 cloves garlic 1 tbsp worchestershire sauce INGREDIENTS: In a non-stick ...

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BODYBUILDING RECIPE: THAI CHICKEN

Aug 24, 2011
Posted in: Recipes, Cutting, Maintaining
SERVINGS: 4-5 INGREDIENTS: 6 chicken breasts cut in half 12oz non-fat or low-fat yogurt 2-3 tbsp Thai red curry paste 4 tbsp chopped fresh cilantro approx. 3 inch piece cucumber DIRECTIONS: 1. Preheat your oven to 375 degrees. Put the chicken in a shallow dish in one layer. Blend a ...

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BODYBUILDING RECIPE: TURKEY MEATLOAF

Aug 24, 2011
Posted in: Maintaining, Recipes, Bulking
SERVINGS: Makes 8 portions INGREDIENTS: 2.5 lbs extra lean ground turkey
 1 small onion 1 small red or green pepper 2 ribs celery 1/2 cup zucchini (optional) 
1/2 cup broccoli stems (optional)
 1 Tbsp garlic chopped 4 egg whites
 2 cups rolled oats Dried Spices:
 1 Tbsp. dried thyme 1 ...

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BODYBUILDING RECIPE: EDAMAME SOUP

Aug 22, 2011
Posted in: Recipes, Maintaining
Serves: 4 INGREDIENTS: 1 teaspoon olive oil 1 medium onion, finely chopped 1 potato, peeled and cut into small cubes 750 g (1 1/2 lb) frozen edamame beans, defrosted 1 quart (1.2 litres or 2 pints) vegetable stock 2 tablespoons creme fraiche
 salt and freshly ground pepper DIRECTIONS: In a ...

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BODYBUILDING RECIPE: Baked White Fish

Aug 16, 2011
Posted in: Recipes, Maintaining, Cutting
SERVES: 4 INGREDIENTS: 3 cloves of garlic A small bunch of fresh basil 1 tablespoon olive oil 1 jalapeno or Serrano chile 28-ounce can diced tomato 1/8 teaspoon sea salt freshly ground pepper, to taste 1 tablespoon red wine vinegar 4 x 5-ounce white fish filets such as coley, cod ...

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BODYBUILDING RECIPE: CHILE CON CARNE

Aug 15, 2011
Posted in: Recipes, Bulking, Maintaining
SERVINGS: 6 INGREDIENTS: 2 pounds ground beef 1/2 cup red onion, chopped, 2 3/4 ounces 1 green pepper, chopped 1 red bell pepper, chopped 2 tablespoons chili powder 1 tablespoon cumin 2 cloves garlic, minced 1/4 teaspoon cayenne 2 teaspoons salt 1 teaspoon pepper 1/2 teaspoon garlic powder 3 Roma ...

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BODYBUILDING RECIPE: CHUNKY APPLE CINNAMON PANCAKES

Aug 15, 2011
Posted in: Recipes, Maintaining, Bulking, Cutting
INGREDIENTS 1 cup plain oatmeal (old fashioned or quick oats, not instant) 1 cup egg whites (6 whites) or egg substitute 1/2 cup fat free or 1% cottage cheese 1/2 teaspoon cinnamon 1 packet zero-calorie sweetener (such as Splenda, Truvia, or Equal) or 2 teaspoons sugar or honey 1/2  tablespoon ...

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BODYBUILDING RECIPE: DRIED FRUIT COMPOTE WITH GREEN TEA & LEMON

Aug 8, 2011
Posted in: Recipes, Maintaining
Servings: 8 (about 1/2 cup each) Ingredients 3 green tea bags 3 1/4 cups boiling water 2 tablespoons sugar 2 teaspoons freshly grated lemon zest 3 cups mixed dried fruit, such as apples, apricots, pears, figs and/or raisins Preparation Steep tea bags in boiling water for 3 to 5 minutes. ...

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BODYBUILDING RECIPE: GRILLED CHICKEN WRAPS X3

Jul 25, 2011
Posted in: Recipes, Cutting, Bulking, Maintaining
Over the weekend, I tend to grill 3-5lbs of boneless, skinless, chicken breast. However much is needed for the week. This recipe includes some ideas on how to take the left-over, grilled chicken and turn it into killer wraps in less than 10-15 minutes. Before grilling, I take the large ...

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BODYBUILDING RECIPE: MAN'S QUICHE

Jul 19, 2011
Posted in: Recipes, Bulking, Maintaining
This "man's man" quiche is rich in protein, vitamins, minerals and calcium. Maintaining a good calcium and protein intake are key in aiding weight and body fat control. Preparation: 15 minutes Cooking time: 40 minutes (remember to pre-heat the oven) Servings: 6 Ingredients 1/4 cup protein powder (such as NytroWhey) ...

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BODYBUILDING RECIPE: WORLDS BEST PROTEIN CHEESECAKE

Jul 19, 2011
Posted in: Recipes, Maintaining, Bulking
This tasty-cake may be the first cheesecake to be both reduced fat (from the standard cheesecake) and packed with protein, calcium and vitamins. Preparation time: 30 minutes Baking time: 45 minutes Makes: 12 servings Crust Ingredients: 1 1/2 Tbsp protein powder (such as NytroWhey) 1/3 cup Soft Butter 1/3 cup ...

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BODYBUILDING RECIPE: TURKEY BURGERS

Jul 18, 2011
Posted in: Recipes, Cutting, Maintaining
INGREDIENTS: 1-1.5 lbs Extra Lean Ground turkey 1pkg Lipton onion soup mix Fresh green onions Cajun seasoning DIRECTIONS: Mix all ingredients together. Make patties and grill.  Low-Carb Dieters: Try them wrapped in lettuce.  ...

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BODYBUILDING RECIPE: MUSCLE DESSERT

Jun 27, 2011
Posted in: Recipes, Maintaining, Bulking, Cutting
INGREDIENTS: 1 box sugar-free strawberry Jell-O 90g Vanilla Whey Protein (such as NytroWhey) 1 Cup Fat-Free Sour Cream 1 Cup Frozen Mixed Berries 1 Cup Boiling Water DIRECTIONS: Add the boiling water to the Jell-O and let it dissolve. Then place it in the fridge for 10 minutes and let ...

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BODYBUILDING RECIPE: PROTEIN ICE

Jun 20, 2011
Posted in: Recipes, Maintaining, Bulking
INGREDIENTS: 1 cup Greek Yogurt (0% fat) 1 single serving packet of Crystal Light (Pink Lemonade or Lemonade) DIRECTIONS: Mix and freeze for a few hrs. ...

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BODYBUILDING SNACK: PEANUT BUTTER PUDDING

Jun 13, 2011
Posted in: Recipes, Cutting, Maintaining
INGREDIENTS: 1 cup Greek Yogurt (balls for 2%. I use no fat) 1 tbsp Peanut Butter (I use low sugar) 1 tsp Honey DIRECTIONS: Mix all together for a great filling snack that is high in protein and low fat and low cal. ...

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BODYBUILDING RECIPE: GUILTLESS GUAC (SNACK)

Jun 10, 2011
Posted in: Recipes, Maintaining
INGREDIENTS 1 can (15 ounces) white kidney beans (cannellini), drained and rinsed 1 tablespoon lime juice 1 jalapeno chile , seeded 1/2 cup fresh cilantro leaves 1/4 cup coarsely chopped sweet onion Salt 1 ripe avocado, halved and pitted 2 plum tomatoes fresh-cut vegetables for dipping DIRECTIONS In food processor, ...

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BODYBUILDING RECIPE: Smoked Potato with Chicken, Quinoa, and Wheatberry

Jun 6, 2011
Posted in: Recipes, Maintaining, Bulking
INGREDIENTS: 1 Yukon Gold Potato 1 Chicken Breast, shredded 1/2 C Wheat berries, soaked overnight 1/2 C Quinoa 1 Onion, small dice 2 Cloves Garlic 2 C Vegetable Stock 2 oz White Wine 1 oz Olive Oil Salt, Pepper, Smoked Salt, Chives, Parsley DIRECTIONS: In a bowl, place Yukon gold ...

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Bodybuilding Recipe: Grilled Chicken Packets

May 27, 2011
Posted in: Recipes, Cutting, Maintaining
MAKES 4 SERVINGS (1 package each) INGREDIENTS: 4 (12"x18") parchment sheets 2 cups of arugula leaves, torn 4 (4oz) skinless, boneless chicken breast halves 2 tsp fresh sage, chopped 2 tsp fresh rosemary, chopped 1 cup plum tomatoes, chopped 3/4 tsp salt, divided 1/2 tsp freshly ground black pepper, divided ...

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Bodybuilding Recipe: Protein Packed Pudding (Snack)

May 6, 2011
Posted in: Recipes, Bulking, Maintaining
Ingredients: 1 box of sugar-free, fat-free pudding mix 1 1/2 cups skim milk 1-2 scoops protein powder (such as NytroWhey Original) Directions: Prepare the pudding according to package directions, using the slightly reduced volume of skim milk. After pudding consistency has been reached, blend in the protein powder and then ...

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Bodybuilding Recipe: Tuna Burger

May 6, 2011
Posted in: Recipes, Cutting, Maintaining
Ingredients: 1 can tuna 1 egg white 1/4 cup rolled oats 1/8 cup chopped onion 1/8-1/4 cup mayonnaise Garlic and onion powder Directions: Combine the tuna, oats, and whisked egg whites together. Stir in onion, mayo, garlic and onion powder and then form into patties. Place the patties on a ...

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