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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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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May 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining
Ingredients:
1 cup sugar free fruit flavored yogurt
1 cup frozen mixed berries
1 scoop vanilla flavored protein powder (such as Vectron)
1/2 cup milk
2 ice cubes
1 tsp vanilla extract
Directions:
Pulse blend the ice cubes until crushed. Next add in the yogurt, milk, vanilla extract and blend ...
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May 6, 2011
Posted in:
Recipes,
Maintaining
Ingredients:
1 1/4 cups protein powder (such as NytroWhey Original)
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1 cup unsweetened applesauce
1/2 cup low-fat milk
1/2 cup Splenda or sugar
2 tbsp olive oil
2 egg whites
1/4 cup ...
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May 6, 2011
Posted in:
Recipes,
Cutting,
Maintaining
Ingredients:
3 egg whites
1/3 cup dry oats
1 scoop vanilla protein powder (such as Vectron)
2 tbsp low fat cottage cheese
1 tsp vanilla extract
Splenda to taste
Directions:
Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed. Next add in the dry ...
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May 6, 2011
Posted in:
Recipes,
Maintaining
Scrambled Eggs: 4-6 egg whites mixed with 1/2 cup of spinach and green and/or red peppers.
1/2 cup of oatmeal
1 scoop Vectron mixed with water
6 oz of orange juice ...
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May 6, 2011
Posted in:
Recipes,
Maintaining,
Bulking
INGREDIENTS:
10 egg whites
1/4 cup asparagus (lightly steamed and chopped)
1/4 cup spinach (lightly steamed and chopped)
sea salt
black pepper
1/2 tbsp macadamia nut oil or olive oil spray
DIRECTIONS:
Preheat oven to 350 degrees. In a mixing bowl, add the vegetables to the egg whites. Add salt ...
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