BODYBUILDING RECIPES
Here over 200 recipes will be added to assist in your bodybuilding/fitness needs
Guilt free chocolate cake
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tbsp. unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
1/2 tsp. cocoa powder
Once mixed, add to a microwave safe dish (glass or ceramic works well), and
cook until done (start at 2 minutes and 15 seconds). If it's still "wet," cook
longer, going a few seconds at a time so it doesn't get tough or overcooked.
Makes 2 servings.
227 calories
18g protein
23.5g carbs
7.5g fat ( fats are esential fats which aid in bodyfat reduction )
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tbsp. unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Prograde Vanilla Protein powder
1/2 tsp. cocoa powder
Once mixed, add to a microwave safe dish (glass or ceramic works well), and
cook until done (start at 2 minutes and 15 seconds). If it's still "wet," cook
longer, going a few seconds at a time so it doesn't get tough or overcooked.
Makes 2 servings.
227 calories
18g protein
23.5g carbs
7.5g fat ( fats are esential fats which aid in bodyfat reduction )
Guilt free vanilla cake
In a blender, add
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tablespoons unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Vanilla Protein powder
Once mixed,
add to a microwave safe dish (glass or ceramic) and microwave for 2 minutes
and 15 seconds. It should be done after that, but depending on your
microwave, if it's still slightly "wet," cook longer, going a few seconds at a
time so it doesn't get tough or overcooked.
Makes 2 servings.
224 calories
17.5g protein
22.5g carbs
7g fats ( fats are essential fats and will not lead to fat gain )
1 egg
3 tbsp. applesauce (unsweetened, natural)
2 tbsp. agave syrup
3 tablespoons unsweetened, vanilla almond milk
Once well blended, add to that:
2 tbsp. almond flour
3 tbsp. gluten-free pancake mix
1 scoop Vanilla Protein powder
Once mixed,
add to a microwave safe dish (glass or ceramic) and microwave for 2 minutes
and 15 seconds. It should be done after that, but depending on your
microwave, if it's still slightly "wet," cook longer, going a few seconds at a
time so it doesn't get tough or overcooked.
Makes 2 servings.
224 calories
17.5g protein
22.5g carbs
7g fats ( fats are essential fats and will not lead to fat gain )
Baked crispy chicken nuggets ==== ADDICTIVE====
This is a very simple recipe that will make any fat loss meal plan a lot easier to follow!
It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires 15 minutes of baking time. But be careful, just like some of my other recipes, these nuggets are highly
addictive, and their flavour will put to shame these greasy disgusting McDonald’s ultra fat nugget!
Here’s the recipe!… and make sure to leave your comment below! I want to know what your think
about these awesome Baked Crispy Chicken Nuggets!
Makes 6 Servings
Ingredients
- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/4 cup ground almonds
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container
with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white
mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires 15 minutes of baking time. But be careful, just like some of my other recipes, these nuggets are highly
addictive, and their flavour will put to shame these greasy disgusting McDonald’s ultra fat nugget!
Here’s the recipe!… and make sure to leave your comment below! I want to know what your think
about these awesome Baked Crispy Chicken Nuggets!
Makes 6 Servings
Ingredients
- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/4 cup ground almonds
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container
with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white
mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Nutritional Facts
(Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
Turkey Stroganoff
3 cups farfalle pasta
1 tablespoon olive oil
500g Ingham Turkey Breast Steaks, cut into thin strips diagonally
1 large brown onion, thinly sliced
1 teaspoon paprika
300g button mushrooms, quartered
4 tablespoons tomato paste
1 tablespoon wholegrain mustard
150g light sour cream
150ml skim milk
Cook pasta as per packet directions.
Heat the oil in a large frying pan over a medium - high heat. Cook turkey for 5 minutes,
or until browned. Remove from pan with a slotted spoon to drain any juices and
set aside.
Reduce heat to medium, cook onion and paprika in same pan for
2 minutes, or until onion has softened. Add mushrooms and cook for 3 minutes or
until they are tender. Return turkey to pan, stir through tomato paste and
mustard. Combine ingredients well.
Reduce heat to low, add sour cream and milk, stirring to combine for 1 minute or until just heated
through.
Serve stroganoff over drained pasta with green salad, garnish with chives.
Serves 2-4
1 tablespoon olive oil
500g Ingham Turkey Breast Steaks, cut into thin strips diagonally
1 large brown onion, thinly sliced
1 teaspoon paprika
300g button mushrooms, quartered
4 tablespoons tomato paste
1 tablespoon wholegrain mustard
150g light sour cream
150ml skim milk
Cook pasta as per packet directions.
Heat the oil in a large frying pan over a medium - high heat. Cook turkey for 5 minutes,
or until browned. Remove from pan with a slotted spoon to drain any juices and
set aside.
Reduce heat to medium, cook onion and paprika in same pan for
2 minutes, or until onion has softened. Add mushrooms and cook for 3 minutes or
until they are tender. Return turkey to pan, stir through tomato paste and
mustard. Combine ingredients well.
Reduce heat to low, add sour cream and milk, stirring to combine for 1 minute or until just heated
through.
Serve stroganoff over drained pasta with green salad, garnish with chives.
Serves 2-4
Home made protein bars for around $1 each
Ingredients
- 8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts
Directions
1. Mix together
the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 mins or until solid
Nutritional Facts
(Per Serving – 1 Bar)
Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g
- 8 scoops chocolate protein powder
- 1 cup oatmeal
- 1/3 cup natural peanut butter
- 3 tbsp honey
- 1/2 cup 1% milk
- 3 tbsp crushed peanuts
Directions
1. Mix together
the protein powder, oatmeal, peanut butter, honey and milk.
2. Form into 5 bars and then roll in the crushed peanuts to finish.
3. Place in the fridge for about 30-45 mins or until solid
Nutritional Facts
(Per Serving – 1 Bar)
Calories: 452
Protein: 50g
Carbohydrates: 36g
Fat: 12g
Grilled Tuna with Chipotle Ponzu and Avocado Salsa
PONZU:
1/2 cup orange juice
1/2 cup lime juice
1/4 cup grated onion
1/4 cup low-sodium soy sauce
1 tablespoon chopped peeled fresh ginger
1 1/2 chipotle chiles in adobo sauce
SALSA:
3/4 cup diced English cucumber
1/2 cup diced plum tomato
1/2 cup diced peeled avocado
1/4 cup chopped fresh cilantro
REMAINING INGREDIENTS:
4 (6-ounce) tuna steaks
1/4 teaspoon salt Cooking spray
Directions:
To prepare ponzu, place 1/2 cup orange juice and the next 5 ingredients (through 1 1/2 chipotle chiles) in a blender, and process until smooth. To prepare salsa, combine diced cucumber, tomato, avocado, and cilantro in a small bowl. Sprinkle fish with salt. Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray.
Add fish; cook 3 minutes on each side or until desired degree of doneness. Cut each
tuna steak diagonally across the grain into thin slices. Top with salsa, and drizzle with ponzu.
1/2 cup orange juice
1/2 cup lime juice
1/4 cup grated onion
1/4 cup low-sodium soy sauce
1 tablespoon chopped peeled fresh ginger
1 1/2 chipotle chiles in adobo sauce
SALSA:
3/4 cup diced English cucumber
1/2 cup diced plum tomato
1/2 cup diced peeled avocado
1/4 cup chopped fresh cilantro
REMAINING INGREDIENTS:
4 (6-ounce) tuna steaks
1/4 teaspoon salt Cooking spray
Directions:
To prepare ponzu, place 1/2 cup orange juice and the next 5 ingredients (through 1 1/2 chipotle chiles) in a blender, and process until smooth. To prepare salsa, combine diced cucumber, tomato, avocado, and cilantro in a small bowl. Sprinkle fish with salt. Heat a large nonstick grill pan over medium-high heat. Coat pan with cooking spray.
Add fish; cook 3 minutes on each side or until desired degree of doneness. Cut each
tuna steak diagonally across the grain into thin slices. Top with salsa, and drizzle with ponzu.
Santa Fe Grilled Chicken Wrap
4 cups of torn romaine lettuces
Grilled Chicken Breast Strips
1 large tomato, chopped
1 can (11oz.) whole kernel corn, drained
½ cup Mexican Style shredded cheese
¼ cup Fat-free Ranch Dressing
¼ cup Salsa Whole wheat Tortillas
Directions:
Toss romaine lettuce, chicken breast strips, tomatoes and corn in large bowl;
sprinkle with cheese. Combine dressing and salsa. Pour over romaine mixture;
toss to coat. Spoon onto tortillas; roll up.
Grilled Chicken Breast Strips
1 large tomato, chopped
1 can (11oz.) whole kernel corn, drained
½ cup Mexican Style shredded cheese
¼ cup Fat-free Ranch Dressing
¼ cup Salsa Whole wheat Tortillas
Directions:
Toss romaine lettuce, chicken breast strips, tomatoes and corn in large bowl;
sprinkle with cheese. Combine dressing and salsa. Pour over romaine mixture;
toss to coat. Spoon onto tortillas; roll up.
Lemon-Garlic Shrimp
2 tablespoons kosher salt
2 tablespoons sugar
2 to 2 1/2 pounds peeled, deveined shrimp (12 to 15 per lb.), rinsed and drained
1/4 cup olive oil
1/4 cup chopped parsley
1 tablespoon grated lemon peel
2 or 3 cloves garlic, peeled and minced
1/2 teaspoon fresh-ground pepper Lemon wedges
Directions:
In a bowl, mix salt and sugar. Add shrimp and stir gently to coat. Cover and
chill 45 minutes to 1 hour. Rinse shrimp well and drain; also rinse and dry
bowl. Return shrimp to bowl. Add olive oil, parsley, lemon peel, garlic, and
pepper. Mix to coat. Thread shrimp on metal or soaked wooden skewers, running
skewer through the body once near the tail and once near the head end of each
shrimp so it looks like the letter C. Lay shrimp skewers on an oiled barbecue
grill over hot coals or high heat on a gas grill (you can hold your hand at
grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once,
until shrimp are bright pink and opaque but still moist-looking in center of
thickest part (cut to test), 5 to 6 minutes total. Serve with lemon wedges to
squeeze over shrimp.
2 tablespoons sugar
2 to 2 1/2 pounds peeled, deveined shrimp (12 to 15 per lb.), rinsed and drained
1/4 cup olive oil
1/4 cup chopped parsley
1 tablespoon grated lemon peel
2 or 3 cloves garlic, peeled and minced
1/2 teaspoon fresh-ground pepper Lemon wedges
Directions:
In a bowl, mix salt and sugar. Add shrimp and stir gently to coat. Cover and
chill 45 minutes to 1 hour. Rinse shrimp well and drain; also rinse and dry
bowl. Return shrimp to bowl. Add olive oil, parsley, lemon peel, garlic, and
pepper. Mix to coat. Thread shrimp on metal or soaked wooden skewers, running
skewer through the body once near the tail and once near the head end of each
shrimp so it looks like the letter C. Lay shrimp skewers on an oiled barbecue
grill over hot coals or high heat on a gas grill (you can hold your hand at
grill level only 2 to 3 seconds); close lid on gas grill. Cook, turning once,
until shrimp are bright pink and opaque but still moist-looking in center of
thickest part (cut to test), 5 to 6 minutes total. Serve with lemon wedges to
squeeze over shrimp.
ANABOLIC BLUEBERRY MUFFIN
Makes 1 serving
Ingredients
• ¾ cup oatmeal
• 8 egg whites
• ½ scoop chocolate protein powder
• 2 tsp pure cocoa powder
• ½ tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• ¼ cup water
Directions
1.In a big bowl, mix all the ingredients (except for the frozen blueberries)
2.Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started
(so the mix doesn’t stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
Ingredients
• ¾ cup oatmeal
• 8 egg whites
• ½ scoop chocolate protein powder
• 2 tsp pure cocoa powder
• ½ tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• ¼ cup water
Directions
1.In a big bowl, mix all the ingredients (except for the frozen blueberries)
2.Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started
(so the mix doesn’t stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
