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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
2 tablespoons fat-free milk
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
6 large egg whites
3 large eggs
Dash of hot pepper sauce
Cooking spray
1 cup finely diced red bell pepper
3/4 cup prechopped onion
4 sourdough English muffins, split
1/2 cup (2 ounces) shredded smoked ...
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Sep 6, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 cup sliced ripe banana (about 1 large)
1 cup vanilla low-fat yogurt
1/2 cup 1% low-fat milk
2 tablespoons whole wheat graham cracker crumbs (about 1/2 cookie sheet)
1 tablespoon nonfat dry milk
1/2 teaspoon vanilla extract
3 ice cubes (about 1/4 cup)
Graham cracker crumbs
DIRECTIONS:
Arrange ...
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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,
Bulking
Great post-workout snack-on-the-go.
SERVING SIZE: about 1/2 cup
INGREDIENTS:
2 cups regular oats
1/3 cup ground flaxseed (such as NOW's Flax Seed Meal)
1/4 cup chopped walnuts
1/4 cup chopped slivered almonds
2 teaspoons ground cinnamon
1/3 cup orange juice
1/3 cup honey
1/4 cup packed brown sugar
2 teaspoons ...
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Aug 16, 2011
Posted in:
Recipes,
Bulking
SERVES: 4
STEAK INGREDIENTS:
1-pound flank steak
1/8 teaspoon sea salt
freshly ground black pepper, to taste
1 tablespoon olive oil
1 clove garlic, halved
SALSA VERDE INGREDIENTS
A small bunch of fresh cilantro
A small bunch of fresh mint, leaves picked
1 clove garlic, peeled
1 to 2 fresh ...
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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 19, 2011
Posted in:
Recipes,
Bulking
This Protein Punch of an oatmeal is an excellent source of protein, contains a good amount of fiber is naturally cholesterol free and is low in fat. For those that want the right jump on the day.
INGREDIENTS:
1 1/2 Tbsp protein powder (such as NytroWhey)
1 Package Instant Unflavored ...
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Jul 19, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
6 scoops of protein powder (such as NytroWhey) or 2 packets of a meal replacement (such as NutriPure Supreme)
2-3 tbsp of cream or natural peanut butter (optional)
*Can also add some honey to make them moister and sweeter. Agave would be the best for dieters since it is ...
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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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Jul 10, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1/2 cup oatmeal
1/2 cup cottage cheese
1/2 cup skim milk
2 whole eggs.
Greek yogurt
fresh mixed berries (chopped)
DIRECTIONS:
Blend oatmeal, cottage cheese, skim milk and egg. Pour batter to cook crepes. Top with Greek yogurt and mixed berries blended in. Roll up like a crepe. Good ...
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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,
Cutting
INGREDIENTS:
12 oz. plain low fat yogurt
3 tbsp honey
1 cup fresh fruit (berries, peaches, or bananas)
DIRECTIONS:
In a blender, puree yogurt with 3 Tbsp. honey and 1 cup fruit until smooth.
Pour into 6 ice pop molds (or paper cups with popsicle sticks) and freeze until set, ...
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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 10, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1 Whole Wheat Wrap
1 medium banana
1 tablespoon of all natural peanut butter (or almond butter)
1 tablespoon of slivered almonds
1 scoop of vanilla protein powder (such as NytroWhey)
1 tablespoons of sugar free maple syrup
DIRECTIONS:
In a separate bowl, mash banana and protein powder together ...
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Jun 10, 2011
Posted in:
Recipes,
Bulking
INGREDIENTS:
1-2 cups spinach leaves
1-2 cups mixed leaf lettuce
2-3 Shredded carrots
1/2 of a ripe avocado, diced
2 hard boiled eggs, diced
3 Tbsp chopped pecans
1/4 cup dried cranberries
DIRECTIONS:
Top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo’s Choice Oil Blend ...
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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
Servings: 4
Serving Size: 2 taco wraps
INGREDIENTS:
1.3 lbs 99% lean ground turkey
1 tsp garlic powder
1 tsp cumin
1 tsp salt
1 tsp chili powder
1 tsp paprika
1/2 tsp oregano
1/2 small onion, minced
2 tbsp bell pepper, minced
3/4 cup water
4 oz can tomato ...
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May 27, 2011
Posted in:
Recipes,
Bulking
MAKES 6 SERVINGS
BEEF INGREDIENTS:
12 cups water
1 1/2 pounds lean beef tenderloin
3 bay leaves
SALAD INGREDIENTS:
3 bunches watercress, washed and dried, tough stems and wilted leaves removed
1 1/2 cups fresh mint leaves, washed and picked over
1 1/2 cups fresh cilantro leaves, washed an picked ...
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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
Ingredients:
2 cups peanut butter (such as Power Butter)
1 scoop chocolate or vanilla protein powder (such as NytroWhey Original)
3/4 cup raw oatmeal
1 cup crisp rice cereal
1/4 cup honey
Directions:
Microwave the peanut butter on low for about 30 seconds until slightly melted (not runny though). Stir ...
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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
Ingredients:
1/2 can canned salmon, bones removed
2 tbsp fat-free mayonnaise
1 tbsp Italian salad dressing
1/2 cup cooked quinoa
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped red pepper
Directions:
In a small bowl combine the chopped vegetables, mayo, and salad dressing. Next add in the ...
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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,
Bulking
Scrambled Eggs: 8-10 egg whites plus 1 yolk. Mix in a 1/2 cup of chopped zuchinni.
1 Cup Oatmeal
1 Tbsp of Peanut Butter ...
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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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