This year, I wanted to do something different during the holiday season and specifically for me, for Christmas.
Regardless of what exactly you celebrate, this week, you get the chance to WIN a free copy of Anabolic Cooking!
How?
Really easy. All you have to do is submit your best recipe in the comments section below.
The catch?
1. It has to be ‘Anabolicious’.
2. It has to be as original as possible (no plagiarism please)
3. It has to be submitted before Friday December 23 at noon.
The winner will be announced Friday December 23rd at 6PM and will get a free copy of Anabolic Cooking.
So go ahead and submit your comments below. I cant wait to see all of them 
Dave
Green Eggs and Turkey
5 egg whites
2 whole eggs
1/2 cup drained cottage cheese
2 slices turkey
1 Cup of Green Peas
2tbsp – Garlic Powder, Pepper, Sea Salt
Chop up turkey into .5 inch squares and set aside.
Cook eggs until 2min away from being cooked..
Pour turkey,green peas, cottage cheese in skillet.
Sprinkle 2 tbsp garlic powder, sea salt, pepper.
Cook and mix together for 2-3minutes.
TASTY MUSCLE BUILDING AND FAT LOSS SHAKE
2 bananas
One heaped tablespoon of peanut butter
One teaspoon of Cinnamon
Skim Milk (measurement depends on how you want the consistency)
One tablespoon of rolled oats
Add everything together in a blender.
Blend it till smooth.
Add or remove milk for desired consistency.
The bananas are there for a calorie boost since each banana has about 150 calories.
The skim milk provides you with a healthy source of protein making it perfect for a post workout shake.
The rolled oats is added to balance out the carbohydrates and protein on a 2:1 ratio.
The peanut butter is added for a source of protein as well as to provide you with healthy fats.
And last, but not least, the cinnamon is added to help with its fat loss properties as well as many other health benefits.
Power house Porridge
Ingredients
1 lb lean chicken or turkey
1 cup old fashioned rolled oats
1 cup red lentil
1/2 cup onions chopped
1 tsp cayenne pepper powder
1 tsp black pepper
2 tsp cinnamon powder
1 tsp turmeric
salt to taste
4 tbsp sesame seed oil
Method
boil the chicken/turkey take out the chicken shred it or cut into pieces(upto you)
save the water in which chicken is boiled .Now in large sauce pan boil the lentils on medium heat and add salt peppers turmeric and cinnamon powder.when the lentils became tender then add rolled oats and cook for 10 minutes keep mixin it with spoon it will became viscous then add shredded chicken/turkey with its water and cook unitl you got desired consistency.take it off from heat.now heat a saute pan and pour sesame oil on it and fry onions until golden and then immediatly invert the saute pan into our poridge and mix well.
our power house porridge is ready!!! It is delicious!! aroma is mouth watering!! and have balanced amounts protein carbs and healthy fats with additional health benefits of spices that contain antioxidants
Spicy Thai Peanut butter Chicken
2 tsp. Fresh ginger, minced
2 cloves garlic, minced
1 cup chicken broth
1/4 cup organic no sugar added peanut butter
4 Tbs. water
1/4 cup soy sauce
1 tsp. chili sauce
1 tsp. sesame oil
1 Tbs. spleanda
1 lb. thin ww spaghetti noodles
2 carrots, medium
1 sweet red pepper
8 green onions
1 green pepper
1 red pepper
4 boneless skinless chicken breast
Broil Chicken until cooked
cook WW spaghetti noodles
Make Sauce in blender or magic bullet and set aside
Sauce
(Combine Fresh ginger, minced cloves garlic, minced ,peanut butter ,water,soy sauce, chili sauce,sesame oil, spleanda)
Cut carrots, onions, peppers into strips
Cook veges in chicken broth
Added cooked chicken
Added cooked WW spaghetti noodles
Add Sauce
Enjoy
Mine is a snack recipe. I don’t know if they’re eligible but I just wan to share it
1 cup of frozen spinach, thawed and drained
1/2 cup of shredded carrots
1 large oignon finely diced and cooked in 1/2 tbsp of olive oil
1/2 of chicken breast diced or shredded
1/4 tsp of garlic powder
1/8 tsp of celery salt
1/8 tsp of black pepper
1 tsp of apple cider vinegar of balsamic vinegar
Mix everything together and enjoy. Can be served cold or hot.
mmmmmmmmmmmm nice…:)
try it
Cheater Chili
My wife made up this recipe. It’s simple and perfect every time.
Brown 1.5 lbs ground turkey, drain.
Add one packet of chili seasoning.
Add two cans Bush’s black bean fiesta beans.
heat.
eat.
This sounds good!
PCO balls (Peanut butter Chocolate Oatmeal)
Ingredients: 3/4 cup of peanut butter
3 scoops of desired protein powder (i recommend chocolate)
1 cup of oatmeal
1/3 cup of egg whites
1 tsp of vanilla extract
Directions: mix protein powder and oatmeal in a bowl
- mix egg whites, vanilla extract and peanut butter until smooth
-add both mixtures and keep mixing until consistant
- make them into small shapes of your desire
* final step is optional where you can add toppings to your PCO balls, what i love most are: nuts and shredded coconuts
simply top them by rolling the finished PCO balls onto a sufrace covered with your desired quoting/ topping.
-store in the fridge for about 1-2 hours
ENJOY
Raw egg whites??????
probably best to use carton egg whites they are pasteurized
Like an ice-cream smoothie –
Ingredients:
1/2 cup fresh raw carrot juice
2 scoops whey protein powder
2-3 organic eggs – optional
3-4 heaping tablespoons frozen blueberries
1 cup of frozen banana
(peel ripe bananas, chop into inch long chunks and put in plastic produce bag and into the freezer the night before – they take a while to freeze)
Dump all ingredients EXCEPT frozen bananas into blender and whiz until the blueberries are liquified.
Turn the blender off and dump in bananas, the object is to blend them until they make the smoothie the consistency of an “ice-cream malt”.
Don’t over blend the bananas, or the thickness will be lost. When this is done correctly, it is easily mistaken as having scoops of ice-cream (a big no-no) as an ingredient.
1 Salmon Fillet 5 oz
1 Cup spinach
1 tbsp honey
Turmeric
Paprika
Chili Powder
Cayene Pepper
Salt
Coarse Ground Pepper
Cinnamon (optional)
Let the salmon fillet set out and get to room temp, as the flavor of the fish will taste better. When you set it out right away salt both sides of it. Then 20 minutes later salt it again, a few cranks on the salt grinder is all you will need. This will help keep the juices in. Next, lightly season both sides of the fillet with the turmeric, paprika, chili powder, cayene pepper, and coarse ground pepper.
I have only made this using the flavorwave convection oven. I put it on the high rack for 20-25 minutes at 400 degrees. I would think it could also be grilled or baked in the oven but I don’t have the settings for that. You will know when it is done when the outside of the fish seems crispy.
After the salmon is done lay it on a bed of spinach and drizzle the honey over the top and enjoy. It is almost the perfect blend of protien, carbs, fat, anti-inflamatories, metabolism boosters, electrolytes, and antioxidants, with a little heat and a little sweet. You could also sprinkle with a touch of cinnamon after you drizzle the honey on it as well.
hmmm….getting hungry reading these. must go eat! delicious!
Tasty Turkey Chicken Laksa Meatballs
1kg of turkey and chicken mince
1 red capsicum
1 zucchini
1 brown onion
2 tbspn healthy laksa paste
large handful fresh coriander
- preheat oven to 200 degrees celsius
- line baking tray with baking paper
- put all ingredients in food processer, mix until well combined
- roll heaped tsp’s of mixture and place on baking paper
- bake for 15 min, or until golden brown
Enjoy!! Eat them hot with a clean dipping sauce for a protein snack, or cold in salads during the week. Or pop a few in some veggie soup for your protein hit!
I make up about 1.5kg at the start of the week, and eat them all day long!!
Happy holidays!!
You guys rock! Keep’em coming
Muscle cook rocks…
love from PakistaN….=)
Stuffed Hot Peppers with Mushrooms and Rice
I often have many types of meat cooked ahead of time so this goes together quick if that is how you roll.
I put it in an individual container that can be reheated.
4oz cooked meat – I have used ground turkey, diced chicken, roasted pork or beef at different times.
1 cup cooked rice – brown or white
2 med to lrg green bell peppers seeded and steamed to be soft
1/2 cup mushrooms & peppers – see below
This is where the hot comes in. I make a big batch of this for the week cuz he likes it hot. You can vary this with tomatoes instead of all those peppers.
2lbs jalapenos peppers diced – the more seeds you keep the hotter it is.
4lbs button mushrooms diced – I use a dicing “thingy” that has the grid you push the food through when you close the lid. You can get them at “Bed, Bath & Beyond”
If you want to add/replace peppers with tomatoes I recommend plum tomatoes diced
I put all of it in my BIG pot and just let it cook till they are softened about 15-20 min with a stir now and then. I usually just drain off the water/juice. I keep it in the fridge and use as needed.
I mix the choice of meat with the rice and mushrooms in the container. I season this with granulated garlic and Italian herb blend to taste. Then I like to tuck the sections of steamed bell pepper around the outside to make it look like stuffed peppers.
My husband loves this so much that it has been his lunch for over 3 years straight!!
Power Pancake
2 T Oat Bran
1T Golden Flaxseed Meal
1T Wheat Bran
1 Lg Egg
1 Tsp cinnamon
1 pkt Splenda
1 1/2 T Yogurt or cottage cheese or sour cream
Mix and cook for 3 minutes on each side. Makes one serving. You can add things such as blueberries or nuts and I even made one with pumpkin. Great way to start your day., I use Sugar Free Jam on it.
Enjoy
Cindy beadlady
Chicken and kidney beans easy lunch
each serving;
4 oz Grilled chicken breast chopped
1/2 cup canned kidney beans
1/2 cup garden style pasta sauce
1 oz Low fat mozzarella cheese shredded
Mix 3 first ingredients, heat, and then let cheese melt on top. Enjoy!
Very easy and tasty recipe, and watch these nutrition facts:
453 cal
50g protein (and a good variety too!)
39g carbs (13g sugar)
10g fibers
10g fat
Blue-Berry Protein Cheese Cake
2 cups low fat cottage cheese
2 eggs
1/2 cup low-fat sour cream
1/2 cup strawberry protein powder
1/4 cup Splenda
1 tsp vanilla extract
1 cup frozen raspberries/blueberries
Place all the ingredients in a bowl together and blend until very smooth. Bake for 30-40min and let cool.
Heres one i created myself one day when i was in need for something different.
1 onion chopped or sliced
200 grams chopped mushrooms
100 grams lean beef steak chopped
100 grams brown rice or brown pasta (Cooked Weight)
1 crushed clove garlic
black pepper
tablespoon tomato puree
tablespoon olive oil
First fry off the mushrooms and onions in the olive oil, then add the garlic and beef steak
Fry the steak until cooked on the outside
Add the rice or pasta and tomato puree add a little water and reduce to desired consistency
Add black pepper and serve.
1. Everyday foods that you probably have in your cupboard
2. Quick and easy
3. Filling and tastes great
The beauty about this recipe is you can add or take away any of the ingredients to suit your own taste without it making too much of an impact on the meal
Anabolic Northern Baked Steak
preheat oven on broil
24 ounces lean cube steak
1/4 cup wheat germ
1/4 cup oat bran
1/4 cup ground almonds(use a coffee bean grinder if needed)
1 tbsp ground flax
sea salt
black pepper
onion powder
2 egg whites
1/2 cup low sodium hot sauce(if u don’t like heat then trade for water)
mix egg whites and hot sauce in a bowl place 4,, 6 ounce steaks in mixture(let them soak for 2 hrs for best flavor)
mix the dry ingredients in a bowl.
roll steaks in dry mixture until well coated
spray cookie sheet with cooking spray…place on cookie sheet
broil on center rack until desired wellness.
MMMMMM.Great with baked sweet potato fries and lots of salad.
Simple,Fast,Yummy,&Anabolicious Protein Shake:
1&1/2 Cups Almond Milk
2 Scoops Whey Protein
1 Cup frozen blueberries
1 Heaping Tablespoon Almond Butter/Organic Peanut Butter
1 Heaping Teaspoon Cinnamon ( organic preferably)
2 Heaping Teaspoons Organic Powdered Spirulina
1 Cup ice
Blend and Enjoy ! ( Also enjoy the crazy looks people give you because it looks blue/green after blending)
P.S. : Hey, maybe this isn’t the most involved recipe but its darn good & by using this exact recipe I dropped my last few pounds of fat & kept all my muscle with just this shake and a reasonable early evening meal!
My Recipe: Great Snack or Lunch
1 medium sweet potato baked, with skin , halved
Top with 1/2 – 1 cup cottage cheese
season as desired: I like pepper only
This is really filling, nutritious and simple!
Strawberry Mango Frozen Dessert or Snack
I created this recipe by accident & it’s has been the best treat especially in the summer months.
Taste like soft serve ice cream without the dairy.
1 medium size mango (skin removed & cut up)
3 well-rounded cups frozen strawberries
1 tablespoon lemon juice
1 packet Stevia ( I use Now brand)
1 to 2 scoops strawberry protein (whey or eggwhites kind)
Optional: can add 1-2 tablespoons of ground up flaxseed, or hemphearts, oatbran etc for more nutritional value.
Enjoy!
Add ingredients in order to Vita-Mix blender and turn on high and use tamper to push ingredients down into blade until it just turns soft serve tecture (about 1 minute).
If you do not have Vita-Mix blender, you can try a food processer or some other extra powerful blender that can do frozen ingredients.
Morning Oatmeal Barrage
1/2 cup of oats, mesured dry, cooked in water ( boiled )
4-5 tblspn of non-fat or 1% yogurt
Jam
1 Banana, large
In a mixing bowl mix up the yogurt and the jam ( I use strawberry ). Slice up the banana into tiny pieces and put in with the already mixed yogurt and jam. In the end, add the cooked oats and mix good. Perfect way to kick start your day, especially if your training session is in the morning, right after breakfast.
Calories: 540
Protein: 18 grams
Carbs: 93 grams
Fat: 13 grams
Power breakfast stack
Power pancakes:
1 cup Home ground whole wheat flower
1/2 cup 100% whey powder
2 whole eggs
2 cups milk
1 tea spoon baking powder
1 table spoon mixed dry herbs
1 tea spoon paprika
1 tea spoon mustard powder
Salt and pepper to taste
Mix all the dry ingredients together, then add the milk and eggs and mix. Let this mixture stand for about 30 min, then cook in egg rings to keep constant size.
Egg pancakes:
6 whole eggs
4 egg whites
1/2 teaspoon baking powder
1/2 tea spoon paprika
salt and pepper to taste
Mix all ingredient and cook in same size egg rings as above
Roast vegetables:
1 red capsicum, seeds removed (I like to keep the skin on)
1 yellow or green capsicum, seeds removed (I like to keep the skin on)
Cabbage
broccoli
tomato
Roast vegetables lightly until cooked with garlic but still el dente
Mushroom Sauce
250g mushrooms
2 table spoon butter
1 cup milk (I prefer full cream)
dry herbs
Corn starch
Steam the mushrooms in the butter, once cooked add milk and herbs bring to boil add as much corn starch to allow for desired consistancy.
Now put the stack together (from bottom up)
Power pancake
Veg
Egg Pancake
Veg
…………………
(build a tower)
Top with mushroom sauce
Serve with Chicken or turkey bacon.
Enjoy
I normally make this kind of breakfast for my family of 10 on a Sunday morning, I make things up as I go along, this one is not overly filling while providing a great start to the day.
Peanut Butter Cup Dessert
235 calories
9 g fat
10 g carbs
30 g protein
In a bowl, mix:
1 scoop chocolate protein powder
1 tbsp unsweetened baking coco
2 teaspoons artificial sugar
one eighth cup water
put half of contents into bottom of a paper baking cup
Put in freezer for 30 minutes
Add 1-2 tbsp all natural peanut butter
Put back in freezer for 20 minutes
Add rest of chocolate mixture on top
Put in freezer for 30 minutes
Enjoy
2 boneless skinless chicken breast cut and diced
1 small tomato diced small
1 zuccini cut and diced
1/2 onion cut and diced
1/2 cup sliced mushrooms
1/4 cup water
1 teaspoon italian seasoning
dash of black pepper
1 tablespoom olive oli
Put chicken in oil and cook over med. heat in saucepan until fully cooked. remove and put to side..
Add all other ingredients in pan and cook until tender…about 20 minutes..when vegetables are tender add chicken and heat through….serve over brown rice or by itself…
Home made beef jerky ( we all know this snack is the most anabolic in the world for men and women, however it is way over priced. As a result, we shall make our own for double the amount of meat and easily half the cost)
1. Buy any cut of meet preferably sirloin cuts as they have tasted the best.
2. Ideally you will want to defrost the meat, however, don’t let it thaw all the way out as it will be easier to cut.
3. Begin cutting the piece of meat however you want. Unless you have a commerical meat cutter you wont cut pieces super thin rather little chunks of absolute
Goodness.
4. This is the part that can be adjusted however the consumer chooses. Seasoning.
For myself I prefer rubbing honey on the pieces lightly, salt, pepper and garlic powder
( great alternatives- soaking the meat in diet coca cola for a sweeter taste but it’s not the healthiest. Also rubbing BBQ sauce all over it is delicious)
5. Pre heat the oven or grill at the lowest setting which is normally 200 degrees F. For the oven place the rack in the middle with one right below it.
6. Place foil on the bottom rack to catch any meat or drippings that fall.
7. After the oven is pre heated place the meat directly on the rack in the middle or grill.
8. For a smokey flavor, get some liquid smoke and put a tiny drop on the foil or near the eat on the grill as this will give it some added kick
9. Let the meat sit for 4 hours. At this point open it up and try a piece to see if the texture is to your liking. At this amount of time the meat will have a nice chewy texture instead of being too crispy.
10. Very important- its better to have it too chewy than over cooked so always error on the less amount of time cooking. 4 hours is always a reliable amount of time.
11. Let the meat sit for a little and enjoy!
THE ULTIMATE POWER SHAKE
YOU NEED A 80 OZ DUAL BLENDER THAT CAN BE PURCHASED FROM TARGET ON LINE
TIHIS RECIPEI MAKES ENOUGH FOR 2 DAYS
4 CUPS LACTOSE FREE MILK
2 CUPS WATER
1 CUP UNCOOKED OATMEAL
8 0Z OF GREEK YOGURT
2 BANANAS
ONE AVACADO (SLICED INCLUDING THE SKIN)
2 TABLESPOONS FLAX SEED OIL
4 TABLESPOONS WHEAT GERM
2 TABLESPOONS DESICCATED LIVER POWDER
4 TABLESPOONS BREWER’S YEAST
2 TABLESPOONS PEANUT BUTTER
4 TABLESPOONS PROBIOTICS(LIQUID)
4 SCOOPS MUSCLE MILK PROTEIN
10 OZ OF SLICED RAW YAMS
MIX ON HIGH SPEED FOR 3 TO 5 MINUTES AND THEN DIVIDE IN TO 4 EQUAL PORTION AND CONSUME 2 SHAKES A DAY
GREAT FOR WORKING PEOPLE WHO DON’T HAVE TIME TO EAT 5 TO 6 MEALS A DAY. GREAT AS A MID MORNING AND MID AFTERNOON MEAL
Tuna, onion and almond on Wholewheat toast
Chop and fry one onion in olive oil. Crush 2 hands of almonds with skin and fry with the onion until nice and brown. Now add 1/2 can of tuna and fry. Add salt and black pepper to taste. Toast one slice of whole wheat bread and spread cottage cheese. Put the tuna/onion/amonds on top. ENJOY. Very healthy and tastes very nice!
Like mom made gorilla nuts roast beef
3-5 lb top round roast
rub roast with olive oil
rub in spice mixture equal amounts 1/4 tsp pepper, salt, dry mustard, basil, dill, 1 Tbsp rosemary
2 large containers fat free or low fat beef broth
2 Tbsp worchestir (sp)
1 Tbsp tabasco
2 Tbsp red wine or cooking wine
* mix beef broth, worchestir, wine and tabasco in slow cooker.
Chop 1 onion and 4 cloves garlic sautee in 2 Tbsp olive oil
add onions and garlic to slow cooker sauce
finely chop 2 large carrots add to sauce
add roast to slow cooker and cook on low 4-6 hours (set it and forget it)
An hour before roast is done toss red potatoes in olive oil, salt and rosemary bake at 400 degrees for 45 min
Blanch your favorite vegetable (spinach, corn etc…) in boiling water for 3 min drain
serve roast thinly sliced (electric knife does the trick) with the roasted potatoes and vegetable
*** wrap the left overs, this should be enough for another 3-5 meals
*** Don’t worry about the fat, fat is required for androgens-just be aware of 9 calories per gram as opposed to 4 for carbs and protein. This takes about 30 min total prep time and tastes like mom made it.
Indoor Grilled Tbone or Ribeye Steak (Delicious!)
Rub steak on both sides with salt and ground pepper and some worcestershire sauce. Then rub olive oil on both sides. Allow steak to get to room temperature. Preheat oven to 500 deg F with a cast iron skillet in the oven. Once steak and oven are ready, turn on burner on stove to high heat. With glove remove hot skillet from the oven and put it on the burner. Immediately throw the steak on the skillet and sear that side for 35 seconds. Flip steak over and sear the other side for 35 seconds. Next place steak / skillet in the 500 deg oven and let it cook for 2 minutes. Remove steak / skillet from the oven and flip the steak over and return to the 500 deg oven. Let it cook another 2 – 2.5 minutes. Remove steak / skillet from oven and turn off the oven. Remove steak from skillet and wrap in aluminum foil and let it rest for a few minutes. Then serve warm / hot! This produces a very juicy medium to medium rare steak. Add 30 more seconds in the oven if you like it a little more cooked (depends on thickness of the steak). Enjoy. Steaks this way taste better than the grill. Must have a seasoned (carbonized) black cast iron skillet for this to work.
Steak fajita’s
1 1/2 tbs Olive oil
24 oz steak sliced thin
2-3 red and green bell peppers Thinly sliced
1 white medium onion thinly sliced
Dash salt
Sprinkle pepper
Whole wheat fajita wraps
Or whole wheat
Process
Heat olive oil in Pam. Cook steak slightly just untill outside is browned. Add sliced bell peppers and onion. Add salt and pepper. Cook antilles meet is done and veggies are soft but not squishy. Put in fajita wrap and serve. you Can also add any condiment you want. Try sour cream or guacamole! Enjoy!
Spicy Chicken for the lazy people like me.
Ingredients:
1 chicken breast, free range organic would be best of course.
1 clove of garlic
Tumeric Powder
Ginger Powder
Cayenne Pepper Powder
2 teaspoons flaxseed oil.
Cut chicken into small pieces and sprinkle the tumeric, ginger and cayenne pepper on the top and bottom sides of the pieces. The amount depends on how strong and spicy you like your flavours.
Chop the garlic into very small pieces, I remove the green root in the middle. Heat a non stick pan on low heat and add the garlic to brown a little, like 10-20 seconds since it will continue to cook with the chicken. Add the chicken onto the pan over the garlic and cook for a little and turn the chicken pieces over to cook the other side.
Plate up and then drizzle the flaxseed oil over the chicken.
The flaxseed oil and spices compliment each other so well
Chicken Stuffed Bell Peppers:
2 large bell peppers, halved and hollowed out
1 pound of boneless chicken tenders or boneless breasts
Mince meat finely by chopping with knife on a cutting board or putting through a meat grinder
Put ground chicken in bowl and add:
1 small diced onion
1 diced celery stalk
8 oz mushrooms chopped
3 minced garlic cloves
1/4 cup chopped parsely
1 T italian seasoning
1/2 cup rolled oats
2 egg whites
Mix well with your hands.
Divide into 4 portions and fill hollowed out green bell peppers.
Place filled peppers in casserole dish.
Mix one can of fire roasted stewed tomatoes with 2 T. Stevia sweetener and pour over all. Cover dish with foil. Bake at 350 degrees for 30 minutes. Remove foil. Sprinkle with low fat parmesan cheese and let bake another 10 minutes.
Freeze individual servings of stuffed peppers and sauce. Microwave and enjoy.
Cauliflower Rice
Ingredients:
1/2 of cauliflower (pick the most white and big looking one)
3 garlic cloves – minced
3 stalks of green onions-chopped (separate the green and white part)
Salt, pepper, garlic powder to taste
1 Tbsp olive oil/butter/lard/coconut oil or whatever oil you like!
Optional: curry powder for a little kick, paprika etc
Instructions:
1. Chop the cauliflower and ground in your blender
2. Mince the garlic and green onions (reserve the green parts for later use)
3. Heat up the non stick skillet with 1 Tbsp olive oil
4. Saute the garlic and the white part of the green onions until fragrant
5. Mix in the ground cauliflower
6. Seasoned with salt, pepper and garlic powder to taste
7. Mix in the green part of the green onions
8. Ready to enjoy!
Enjoy it’s healthy and nutritious for you.
Protein “Ice Cream”
Ingredients:
300-400 grams plain fat-free Greek yogurt (Adjust to liking).
2 packets Stevia or Splenda (Adjust to taste. May not need if additional syrup is used).
Optional Toppings:
Nuts (Almonds, walnuts, peanuts, etc.)
Nut butters (Almond, peanut, etc.)
Sugar-free syrup (Chocolate, raspberry, vanilla, etc. There are a lot of flavors out there)
Instructions:
1. 2-3 hours before you want to enjoy your “ice cream,” spoon out the desired amount of greek yogurt into a bowl.
2. Mix in Stevia or Splenda packets (May add in syrup or nut butter now or once the ice cream is complete).
3. Leave in the freezer for 2-3 hours, stirring about every 30 minutes.
4. Once the consistency is that of ice cream, remove from the freezer.
5. Top with additional toppings.
6. Enjoy!
A low-fat, high protein take on a local Texas staple. Makes a great breakfast or anytime meal:
1 lb. extra lean ground beef
6 egg whites
1 packet taco seasoning mix
1 can fat free refried black beans (preferably should be beans and water only)
La Tortilla large (12″) low-carb wraps
your favorite salsa
Mix ground beef with egg whites, brown and drain. Mix taco seasoning and ground beef according to packet directions. Warm refried beans. Spoon 1/3 ground beef and 1/3 refried beans onto to tortilla (or eat in a bowl). Top with loads of salsa. Serves 3
Sometimes I’ll drop the tortilla and add a little cheddar or monterrey jack cheese.
Nutritional info (with tortilla / without tortilla):
kcals: 362 / 282
fat: 7.4g / 4.5g
carbs: 44g / 26g
fiber: 20g / 8g
protein: 44g / 36g
Anabolic Garabage plate (Have to be from Rochester Ny to know what this is) Google it! lol
3/4 lb bison meat
1/4 cup of Farro
1/2 sweet potato
2 Tbl non fat greek yogart
1 TBL crushed red pepper
1 tsp pepper
1 tsp cayanne pepper
1/2 cup chopped onion
1 tsp crushed garlic.
1 tsp parsley.
1. Make 2 small burgers with a 1/2 lb of bison meat and set aside.
2. Boil 1/4 cup of Farro and set aside to cool. After it has cooled add 2 tbl of greek yorgart and stir with teaspoon of parsley.
3. Dice sweet potato in cubes and bake in oven at 325* for 20 mins.
4. Take extra 1/4 lb of bison meat and make hot sauce. Saute 1/2 cup onion then add gralic, crushed red pepper, cayanne pepper to brown meat. after slightly brown and 1/3 cup water. let rest.
Time to plate! Put Farro and sweet potato on plate with Bison burgers rest on top. Then pour meat hot sauce over the top. Cut up and mix togheter and have at it!
I love this meal to end a Fasting day!
Egg pancake:
12 eggs, 4oz baby spinach (chopped), 2-3oz broccoli (chopped), 6oz chicken (chopped), 60grams unflavored isolate whey (mixed in 2oz filtered water).
MIx all together, cook on stove low heat till done, covered. let cool, cut up weigh out in 4-5 oz servings in microwave safe containers. Use for any meal needed.
Pumped Up Pumpkin pie
1 can pumpkin no sugar added
4 egg whites
2 scoops bsn lean dessert shake cinnamon roll
1 tsp nutmeg
1/2 c truvia sweetener
low fat granola
butter flavor pam
Mix pumpkin, eggs, protein powder, nutmeg and sweetener. Blend until smooth. spray cake pan with butter flavor pam, line cake pan with granola and spread pumpkin mixture on top. Bake in oven preheated to 350 for 35 to 40 mins. Let cool completely before cutting. Enjoy for awesome anabolic results but yet festive and guilt free.
TUNA omelette
2 eggs.
1/2 cup oatbran fluor
1 tuna can
cayene pepper
black peer
salt
garlic paste
1/2 cup eggplant
1/2 cup mushrooms
1 onion
1 avocado
cottage cheese
mix in a bowl the eggs and the flour, then add the pepper and salt as you want. Add a full spoon of garlic paste (everything could be in a blender) then add the tuna can
Chop the eggplant,muchrooms and onion and add.
put everything in a preheatin pan with olive and wait till is gold by bothside.
then you can mix half of the avocado with cottage chease and serve on top
very chip, very tasty and full of protein an healthy carbs
enjoy!
monster post workout meal
4 oz. lean ground beef fully cooked
season beef with salt,black pepper,cayenne pepper,oregeno,basil,minced onion,sautee in pan with some extra virgin olive oil preferably robust,once almost done add a can of diced tomatoes.
now cook some multi grain penne pasta and put together! enjoy
now take a med. banana with 12 oz fat free milk and 1to2 scoops chocolate myofusion and blend it to wash down the hearty meal.ohh i forgot the salad with the meal takes some green lettuce mixed with some romaine,chopped carrots,chopped radishes,tomatoes and cucumbers with some freshly squezzed lemon or limes! hope you love it! give it a shot you wont be dissappointed!
Chiken tikka masala
3.3 pounds of chicken drum sticks
(cut into cubes and taken out the fat)
1.fat free yogurt 1/4 cup
2.lemon juice 3 tbsp
3. 5 table spoon of olive oil (sounds like a lot but it isn’t when you have 3.3 lbs of chicken)
4.gram flour 2 tbsp
5.Ginger paste 1 1/2 tbsp
6.garlic paste 1 1/2 tbsp
7. Chilli powder 1 or 1 1/2 tbsp
8.cumin powder 1 tsp
9.turmeric 1 tsp or 1/2 tsp
10.cardamom powder 1/2 tsp
11.cilantro paste 2 tbsp
12.salt 1 or 1 1/2 (to taste)
Cooking directions
1. Mix all the spices with yogurt
2.marinate chicken for 4 hrs
3. Cook in the oven. preheat 350″ f For 45 mins
Done
CALIFLOWER RICE!? WTF! SOUNDS NASTY! AND WHERE THE HECK IS THE PROTEIN? SORRY TO SAY DAVE IM DISAPPOINTED!
Come on man…. it is a great recipe and a different solution to eat some quality vegetables. Just be happy for the winner, it’s christmas.
But i wanted to win! BAH-HUMBUG!