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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: Grab and Gran-O-la

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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BODYBUILDING RECIPE: Steak Salsa Verde

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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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 RECIPES: MR.O-tmeal

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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BODYBUILDING RECIPES: Peanut Butter Protein Brownies

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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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: HEALTHY CREPES

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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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: YOGURT POPS (SNACK)

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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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: Banana Maple Protein Wraps (SNACK)

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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BODYBUILDING RECIPE: HIGH PROTEIN SALAD

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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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: Turkey Taco Lettuce Wraps

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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BODYBUILDING RECIPE: Thai Beef Salad

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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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: Peanut Butter Balls (Snack)

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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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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Bodybuilding Recipe: Salmon and Quinoa Salad

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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Bodybuilding Recipe: Berry Smoothie with Antioxidants

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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Bodybuilding Recipe: Hi-Protein Muffins (Snack)

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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Bodybuilding Recipe: Protein Enhanced Pancakes

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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Bodybuilding Recipe: Breakfast (Eggs, Oatmeal, Peanut Butter)

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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Bodybuilding Recipe: Breakfast (Eggs, Oatmeal, Protein)

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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Bodybuilding Recipe: Veggie Frittata

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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Bodybuilding Recipe: Breakfast (Eggs, Grits, Juice)

May 6, 2011
Posted in: Recipes, Cutting
Scrambled Eggs: 2-4 egg whites mixed with 1 yolk. Grits with honey 6 oz. of Orange Juice ...

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