Recipes

[jswift]

Peanut Butter Protein Bars
Ingredients

* Peanut Butter - 1 Cup
* Honey - 2 Tablespoons
* Whey Protein - 8 Scoops
* Oatmeal - 1 cup





Nutritional Information and Directions

Calories:
Protein:
Carbohydrates:

Mix peanut butter and honey. Microwave for 1 minute or until smooth. Mix in whey and oatmeal. Cover and cool in fridge. Then cut into bars.

Tropical Tuna
Ingredients

* 2-3 pieces of Pineapple Chopped
* 1 teaspoon soy sauce
* 1 can Tuna





Nutritional Information and Directions

Calories: 170
Protein: 26g
Carbohydrates: 9g

Put tuna in a bowl along with 1 teaspoon of soy sauce, and a some chopped Pineapple.

Tuna Cakes
Ingredients

* 2 cans tuna fish
* 3 egg whites
* 1/2 cup oats





Nutritional Information and Directions

mix all that together and put in a muffin tray

put in a 400 degree oven for 10 minutes

The Beast
Ingredients

* 1 1/2 cups Milk
* 1/2 cup ground oatmeal
* 3 tablespoons peanut butter
* 2 tablespoons flax seed oil
* 5 strawberries
* 1 cup mango
* 1/2 cup plain yogurt
* 1 tablespoon honey





Nutritional Information and Directions

Nutrional Information
Calories: 1179
Protein: 35.43g
Carbohydrates: 108.67g

Place a small amount of milk in bottum of blender, then place in rest of ingredients, blend well until smooth consistency.

Tip: Grinding the oatmeal in a coffee grinder, before placing in blender can help to make a smoother shake.

Fruity Egg Blend
Ingredients

* 1 cup mango slices
* 1/2 cup peaches
* 1/2 strawberries
* 3 tablespoons egg whites
* 1 cup milk





Nutritional Information and Directions

Protein: 13g

Mix all ingredients into blender, and blend until a smooth consistency is reached.

Egg whites are the pasteurized kind that you can purchase in your dairy section. These egg whites have no real flavor and have been pasteurized for your safety. I do not reccomend using real egg whites.

Choco-nana-nut shake
Ingredients

* 1 large table spoon of peanut butter
* 1 banana
* 8 oz. water (cold)
* 8 ice cubes
* squeeze in honey to taste (lots)
* 2 scoops chocolate whey protien powder





Nutritional Information and Directions

Place all ingredients in blender and mix on high for 30-60 seconds.You can add supps. too if you want!.Tastes great!Peanut butter and honey should be added to taste. You might have to use a spoon or something to scrape ingredients off the sides of the blender as you mix.Some of the stuff is real thick and sticky.If so be careful!

Breakfast Shake
Ingredients

* Banana - 1
* Whey Protein - 1 Schoop
* Milk - 1/2 Cup
* Oatmeal - 1 Cup
* Frozen Peaches - Half a Cup





Nutritional Information and Directions

Blend oatmeal until powder consistency. Next mix in your whey protein, banana, and frozen peaches. Then add the milk and blend it all for about 20 seconds.

Protein Pancakes
Ingredients

* 1 whole egg
* 11 egg whites
* 1 cup - oatmeal
* 1 packet sugar free jello





Nutritional Information and Directions

Calories:??
Protein: 49g
Carbohydrates: 54g

To seperate egg whites, just crack the shell of the egg and pour out the whites, while leaving the yolk in.

Then mix the rest of the ingredients together and cook frying pan.

Egg 'n Cheese Muffin
Ingredients

* 2 eggs (or Egg Beaters equivilant)
* 2 slices cheese (any kind you want)
* 1 English Muffin
* Margarine or butter





Nutritional Information and Directions

1. Cut English Muffin in half and place in toaster oven. Toast until lightly browned.
2. While muffin is toasting, scramble eggs or margarine or butter (just enough to keep the eggs from sticking).
3. When done place scrambled eggs on top of muffin halves (you will have some leftover eggs). Top each with a slice of cheese.
4. Place egg and cheese muffins back in toaster oven and toast until cheese is melted. Remove and enjoy!

This can also be made with a bagel.

Peanut Butter Pan Cakes
Ingredients

* 2/3 cups of water
* 1 cup of low fat pancake mix
* half cup of peanut butter
* (splenda sweetener if desiered)

Protein Pancakes #2
Ingredients

* Dash of Vanilla
* 3/4 Cup Skim Milk or Low Fat Cottage Cheese
* 150g Oatmeal
* 9 Egg Whites
* tsp. of Vanilla
* Blueberries Or Dextrose (Optional, makes it sweeter & great for spikin' insulin in the morning while bulking)




Nutritional Information and Directions

Mix are the ingredients together in a blender til it's a consistant batter.

Pour into a skillet and cook them like you would normal pancakes.

Sugar Free Syrup (Cary's tastes the most like real syrup)

Calories: 585
Protein: 65g
Carbohydrates: 69g
All nutritional information listed is without blueberries, dextrose, or syrup.

Homemade Protien Bar/Brownie
Ingredients

* nonstick spray
* 1 cup chocolate or vanilla whey protein
* 1/2 cup flour
* 2 cup rolled oats
* 1/2 cup oat bran or milled flaxseed
* 1/2 teaspoon cinnamon
* 3/4 teaspoon salt
* 1/2 to 2/3 cup brown sugar
* 1 cup semisweet chocolate chip
* 1-1/2 cup plain or vanilla yogurt
* 1/4 cup canola oil
* 2 teaspoons vanilla extract





Nutritional Information and Directions

preheat oven to 350 degrees(325 for glass pan). Spray 9x13inch baking pan and cookie sheet(baking tray) with nonstick spray

mix together protein powder, flour, oats, oat bran, cinnamon, salt and brown sugar. stir in chocolate chips.

in seperate bowl mix yogurt, oil, and vanilla extract. mix until well combined. Now add wet mixture to dry mixture. mix until thoroughly blended. batter will be thick, so you may have to use your hands.

transfer mixture to the prepared pan, pat it evenly with hands or large spoon/spatula. bake in the center of oven for 15 minutes, remove from oven cut into bars of desired shape and size. Now place bars on prepared cookie sheet and bake for another 15 minutes or until golden around edges.(For crunchy bars turn off oven and leave then in there for up to 45 minutes) Remove from oven place on rack to cool. for maximum freshness keep in ziplock bag in frig or freezer, and warm them in microwave or toaster oven.

Variations:
Protien boosters:
-replace canola oil with 1/2 cup peanut butter(softened in a microwave)
-replace yogurt with mashed silken tofu. add extra salt
-add 2 to 3 tablespoons powdered egg whites
-add up to 1 cup chopped nuts

Oven Fried Chicken
Ingredients

* 1 chicken (approximately 3 lbs.) cut up
* 2 eggs, slightly beaten
* 1/8 cup heavy cream
* 1/8 cup water
* 2-1/2 cups crushed pork rinds (takes a 3 oz bag)
* 1 teaspoon poultry seasoning
* 1/2 teaspoon pepper
* 5 tablespoons butter, melted





Nutritional Information and Directions

Preheat oven to 350? Rinse chicken and pat dry. Mix together eggs, cream and water in a shallow dish. Mix pork rind crumbs, poultry seasoning and pepper in another shallow dish. Dip chicken pieces in the egg/cream mixture, and then dredge in the pork rind mixture to coat evenly. Arrange chicken in a 9 x 13 baking dish. Drizzle with the melted butter. Bake uncovered for one hour.

[jswift]

if anyone else has some please add them, ill be posting more later anyone have a recipe for cheesecake btw?

[Solja]

WOW nice !!

[jswift]

MUSCLE RECIPES
Ground Turkey Omelette -Serves 2
INGREDIENTS
8 Large Fresh Chicken Egg
2 Large Chicken Egg ’s Whole
2 Small Onions Raw
3 oz Turkey Ground ,Raw
1 1/2 cup cvnned kidney beans (any type)
1 Cup chopped green peppers,sweet raw (bell)
1 cup,mushrooms (raw)
3 table spoons Olive Oil
1 dash ground black pepper.
1 tsp RTS hot pepper sauce.
1 tsp ground tumeric
3 cloves raw garlic
1 cup chopped red pepper,sweet raw
1 tsp lea and perrins worcestershire sauce
DIRECTIONS
In medium non stick skillet saute ?pan cook turkey,,vegetables and spices,except turmeric,in 1 tsp
olive oil until tender.In mixing bowl,whip all eggs and turmeric.In second saute ?pan heat 1 tsp
olive oil,add 1/4 egg mixture and cook until omelet is formed.Repeat to make 4 omelettes.Place
1 omelette on place and fill with 1/2 of the turkey mixture then place 1 omelette on top to form a
sandwich.Repeat to form 2nd sandwich.Serve hot.
NUTRITIONAL INFORMATION
Calories (Per Serving):508
Protein :42
Carbohydrates -50.5
Fat :17
Carb -Protein :Fat %Ratio:39 %-32%-29%



MUSCLE RECIPES
Indonesian Chicken -[ Serves 2 ]
INGREDIENTS
8 oz Boneless raw chicken breast,broilers or fryers
1 cup chopped raw onion
1/2 cup Jalapeno raw sliced
5 cups raw shredded cabbage
2 cups sliced raw red pepper
2 cups 1%fat cows milk
4 tsp cornstarch
5 tsp extra virgin olive oil
6 cloves raw garlic
2 tsp raw ginger root
1 tsp tumeric ground
1 tsp Corianda leaf (dried cilantro,chinese parsley)
1 tsp curry powder
DIRECTIONS
In non stick saute pan combine onion,jalapeno pepper,spices,milk and chicken.Poach (lightly
simmer)until chicken is done.Mix cornstarch with a little water to dissolve the add to pan an cook
for 3-5 minutes.In seperate pan cook cabbage and red peppers in oil until tender.Divide cabbage
between 2 plates and top with chicken.Serve immediately
NUTRITIONAL INFORMATION
Calories (Per Serving)-475.5
Protein -39.5
Carbohydrates -45
Fat -16.5
Carb -Protein -Fat %Ratio:37-33-30


MUSCLE RECIPES
Chocolate Banana Protein Bars -8 Bars
INGREDIENTS
300 g raw banana
1 tsp ground cinnamon
2 tbsp unsweetened cocoa powder
3 large chicken egg whites raw
4 oz non fat milk
200g 100%whole grain old fashioned oatmeal
1/3 cup splenda
1 tbsp Udo ’s choice oil blend
60 g Designer Whey Chocolate flavour (or equivalent brand)
DIRECTIONS
Mix ingredients in a large mixing bowl.Pour into non stick cake pan.Bake at 300 for 25 minutes or
until firm,leave until cooled slightly then cut to size.We have made these into 8 small bars,but
you could easily make into 4 larger ones,with double the protein ,so around 23g protein per bar.
If you don ’t want the fat replace the Udo ’s oil with unsweetened applesauce.It will taste just as
good and still retain the moist but firm texture.
NUTRITIONAL INFORMATION
Calories (Per bar):188.32
Protein :11.05
Carbohydrates :27.94
Fat :4.56
Carb -Protein -Fat %Ratio:57-22-21


MUSCLE RECIPES
Fish Sandwich
INGREDIENTS
1 looseleaf of lettuce
2 slices mult-grain oat bread
3 0z orange roughly ,cooked
1 slice tomato red,ripe ,raw approx 1/2 ?thick
DIRECTIONS None.
NUTRITIONAL INFORMATION
Calories :323
Protein :24
Carbohydrates :51
Fat :3.5
Carb -Protein -Fat %Ratio:61-29-10


MUSCLE RECIPES
Protein Fortified Rice (Eggs)
INGREDIENTS
50 grams raw broccoli,raw,chopped or diced
25 grams raw celery
6 egg whites
100 grams raw mushrooms
1/4 cup long dry brown uncooked rice
1/4 cup pace chunky salsa
2 tbsp naturall brewed soy sauce lite
1 cup raw spinach
50 grams raw onion
DIRECTIONS
Steam the broccoli to the desired texture.I like it firm and can barely pierce it with a fork.In a pan
coated with cooking spray,add soy sauce,chopped onion,sliced mushrooms,steamed broccoli,
chopped celery and spinach.Cook on medium heat until spinach is cooked.Add rice and simmer
until the soy sauce has cooked away.Once all the ingredients are cooked add in the 6 egg whites
and stir until the eggs are completely cooked.Top with picante sauce.
This makes a very large meal for one.Or can be split and served with a side dish.
NUTRITIONAL INFORMATION
Calories :378.80
Protein :33.09
Carbohydrates :53.98
Fat :1.75
Carb -Protein -Fat %Ratio:59-36-4


MUSCLE RECIPES
Curried Chicken (2 Servings)
INGREDIENTS
5 oz boneless raw chicken breast,broilers or fryers
1/4 cup canned chicken broth ,condensed
4 tsp cornstarch
5 cups raw mushroom,sliced/pieces
4 tsp extra virgin olive oil
2 cups red pepper,sweet raw
2 cups green raw snap bean
1 cup low fat yogour (12g protein per 8 ounce serv)
2 tsp curry powder.
DIRECTIONS
In non stick saute pan,place 2/3 tsp oil and diced chicken.Cook chicken until browned and done,
then add wine,chicken broth,yogurt,curry powder,and cornstarch,Stirring constantly.Heat until
thick sauce forms,then simmer for 5 minutes.While chicken is cooking,in another saute pan place
2 2 tsp oil,mushrooms,bell pepper,and snow peas.Cook until mixture is tender.Place an equal
amount of vegetable an 2 plates then top with equal amounts of chicken mixture.Serve.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :373
Protein :32
Carbohydrates :35
Fat :13
Carb -Protein -Fat %Ratio:37-33-30


MUSCLE RECIPES
Spicey Turkey Chilli (4 Servings)
INGREDIENTS
6 oz boneless raw chicken breast,broilers or fryers
3.5 cups Turkey Breast (HoneySuckle White)
822 grams Stewed Tomatoes,Cajun,(del monte)
16 oz Tomato Sauce (Hunt ’s)
4 oz Old El paso green chilies chopped
1 medium raw onion,2.5 ?diamter approx
10.5 tbsp McCormick/Shillin,chili seasoning.
DIRECTIONS
1.In large sauce pan combine all ingredients.
2.Simmer for 30 minutes
3.Remove from heat and serve hot with shredded cheese.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :319
Protein :43
Carbohydrates :33
Fat :3
Carb -Protein -Fat %Ratio:40-52-8


MUSCLE RECIPES
Protein Waffles
INGREDIENTS
3 egg whites
1/4 cup oat flour
2 scoop vanilla Protein powder
(assumes roughly 4g carbs,45 g protein,2 g fat)
1 tbsp applesauce
1 packet artifical sweetner
Dash of cinnamon
DIRECTIONS
Whisk all ingredients in a bowl.Spoon batter into a preheated waffle iron (Add some nonstick
cooking spray).Cook until golden brown and serve with sugar free syrup or free cut strawberries.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :235
Protein :35
Carbohydrates :8
Fat :3

[jswift]

MUSCLE RECIPES
Chicken Kabob (2 Servings)
INGREDIENTS
6 oz boneless raw chicken breast,broilers or fryers
4 cups Sweet raw,red pepper
3 cups broccoli flower raw
6 cups raw mushroom,sliced
2 tbsp vinegar,apple cider
4 cups red,ripe raw tomato
5 tsp olive oil
1 tsp ground basil
1 1/2 cup canned chicken broth condensed
1 tsp organo ground
2 garlic cloves
DIRECTIONS
Combine oil,broth,vinegar,basil,oregano,and garlic in baking dish to create a marinade.Prepare
eight skewer kabobs,on each skewer place chicken,bell pepper,broccoli,mushroom,and tomato
repeating the process until all the ingredients have been placed on each skewer.Place skewers in
marinade and brush to cover.Tightly seal with foil and bake in preheated 350 degree oven for 20
minutes,remove foil and continue baking 10-15 more minutes.Place on 2 dinner plates and serve.
If you have a rotisserie oven available,even better!!
NUTRITIONAL INFORMATION (PER SERVING)
Calories :500
Protein :43
Carbohydrates :54
Fat :17
Carb -Protein -Fat %Ratio:40-32-28


MUSCLE RECIPES
Chicken And Spinach (2 Servings)
INGREDIENTS
6 oz boneless raw chicken breast,broilers or fryers
1 cup raw spinach
3 cups raw onion,sliced
1 cup raw shallot
4 tsp extra virgin olive oil
2 garlic cloves
1 dash black ground pepper
1 tsp ground nutmeg
4 sprigs raw parsley
DIRECTIONS
In non stick saute pan cook spinach,onion,garlic,in 2 tsp of oil until tender.Just before the
vegetables are finished add pepper and nutmeg.Remove from heat and set aside.In another
pan cook diced chicken in 2 tsp oil until lightly browned.Add spinach mixture to chicken and heat
through.Simmer entire mixture for 3-5 minutes.Place on 2 dinner plates and garnish with fresh
parsley.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :310.5
Protein :24.5
Carbohydrates :30.5
Fat :11
Carb -Protein -Fat %Ratio:38-31-31


MUSCLE RECIPES
Cheesey Scrambled Eggs
INGREDIENTS
4 tbsp 4%(borden)cottage cheese
150 grams cucumber w/peel raw
4 large egg whites
2 whole eggs
1/8 cup of 2%natural reduced fat mozzarella cheese,shredded.
30 grams raw mushroom
15 grams black oilves
10 grams onion,scallions
1/2 tsp pepper ,red or cayenne
1 cup raw spinach
DIRECTIONS
Blend or beat 4 egg whites with 2 whole eggs.Add cottage cheese,salt,red papper.(I like to blend
the two together,Thunderstick is good for this)I use Pam in a non stick pan (butter if you prefer).
Preheat the pan,pour in the eggs,when the eggs start to cook,add chopped olives,onions,and
mushrooms.Cook the eggs how you like scrambled eggs.Just before you remove the eggs,melt in
the mozzarella cheese.I eat the eggs on a bed of baby spinach and sliced cucumbers.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :356
Protein :38
Carbohydrates :12
Fat :16.5
Carb -Protein -Fat %Ratio:14-44-43


MUSCLE RECIPES
Breakfast Zucchini Pie (2 Servings)
INGREDIENTS
6 large egg whites
3 small onions raw
1 1/2 tsp extra virgin olive oil
1 dash ground black pepper
!tsp ground turmeric
1 tbsp raw parsley
5 cusp chopped zucchini w/skin raw
2 cloves raw garllic
2 tbsp fresh basil
1 tsp ground oregano
2 oz low moisture mozzarella cheese,part skim
DIRECTIONS
In medium non stick skillet saute pan cook all vegetables and spices except turmeric in 1/2 tsp
olive oil until tender.In mixing bowl,whip all eggs and turmeric.In second saute pan heat 1 tsp
olive oil,add 1/2 egg mixture and cook until omelet is formed.Repeat until 2 omelettes are made.
Place 1 omelette on plate and fill with 1/2 of the vegetable mixture.Repeat for 2nd omelette.
Sprinkle with cheese and serve hot.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :390
Protein :32
Carbohydrates :37.5
Fat :14.50
Carb -Protein -Fat %Ratio:37-31-32


MUSCLE RECIPES
Beef Chop Suey (2 Servings)
INGREDIENTS
6 large egg whites
7 oz beef eye ,fat trimmed.
3 cups Danish raw cabbage
2.5 stripes raw celery
2 cusp raw mushroom,sliced or pieces
1.5 cups mature soybean
2 cusp water chestnut ,chinese canned
1.5 cups chopped raw onion
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillin canned,ready to serve ,beef.
DIRECTIONS
In non stick pan,place 1 tsp olive oil and beef.Cook until beef is done.In another pan while beef
is cooking add 2 tsp olive oil,cabbage,celery,mushrooms,sprouts,water chestnuts,vinegar and
onion.Cook until entire mixture is hot,then add soy sauce,beef stock and cooked beef.Cook for
5-10 minutes to blend flavors.Place equal amounts on two plates and serve hot
NUTRITIONAL INFORMATION (PER SERVING)
Calories :471.5
Protein :37
Carbohydrates :50
Fat :17.6
Carb -Protein -Fat %Ratio:40-29-31


MUSCLE RECIPES
Whole Oat Flax Loaf (12 Servings)
INGREDIENTS
1 3/4 cups Water 1 3/4 cup
1 tbsp Bakers Yeast
1 tbsp raw honey
2 tsp sea salt
2 tbsp milk,non fat,dry -regular
2 tbsp Udos choice
4 cups whole oat flour
1/4 cup flax seed fresh ground
DIRECTIONS
Dissolve yeast in warm water,Add honey,salt,milk powder,oil and 2 cups whole oat flour.Stir
well.Add ground flax seed and remaining flour.Knead on lightly floured surface until smooth and
elastic.Shape and put in oiled loaf pan.Let rise until doubled in bulk.Bake at 350F for 45 to 50
minutes until done.
Alternatively,if you have a bread machine,use bread machine yeast and just follow the general
bread making instructions for your machine.With mine you just mix the ingredients as instructed
in the machine,allow to allow to rise and then let the machine do the rest.
This is an excellent bread to use for dipping oils.I use equal parts extra virgin olive,flax oil and
garlic and herb spices.This is fantastic with the bread fresh from the oven (or machine).
NUTRITIONAL INFORMATION (PER SERVING)
Calories :173
Protein :6.5
Carbohydrates :24
Fat :6
Carb -Protein -Fat %Ratio:55-15-30


MUSCLE RECIPES
Home Made MRP
INGREDIENTS
2 scoops VPX Micellean Protein or Snytrax Isomatrix or equivalent casein/whey blend
50 grams of quaker rolled oats
1/2 tbsp Udo ’s choice oil or flax seed oil (7grams)
DIRECTIONS
Simply add all the ingredients to blender and blend thoroughly for around 30 seconds.This home
made MRP,is superior to the maltodextrin filled off the shelf MRP ’s and has the distinct advantage
of being highly adjustable depending on your current diet and/or macronutrient requirements.The
addition of a banana adds additional carbs and texture if required.The protein sources used are
whey/micellar casein blends which offer a slow and fast acting protein ideal for general day to day
use.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :437
Protein :45
Carbohydrates :35
Fat :12


MUSCLE RECIPES
Beef and Bean Stew (2 Servings)
INGREDIENTS
1 1/2 cup raw onion
3 tsp extra virgin olive oil
1/2 tsp red or cayenne pepper
1 cup canned kidney beans
6 oz round eyte beef,roasted,trimmed to 0 ?fat
1 cup beef canned boullion broth
1/2 cup canned tomato puree
1 cup ready to server pace picante salsa
1 tsp chilli powder
1 tsp ground basil
1/2 curry powder
1 tsp ground oregano
DIRECTIONS
In sauce pan cook beans and onion in 2 tsp of oil until tender,then add tomato puree,sauce beef
broth,spices and salsa.Continue to cook vegetable mixture under medium heat until hot.While
the vegetables are cooking,in non stick pan add remaining oil and stir fry beef until cooked.Add
beef to vegetables and simmer for 5 minutes.Place equal amounts on 2 plates and serve.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :422
Protein :37
Carbohydrates :43
Fat :13
Carb -Protein -Fat %Ratio:39-34-27


MUSCLE RECIPES
Chocolate Brownies (20 Servings)
INGREDIENTS
EGG WHITE,CHICKEN,RAW -fresh 2 large
HONEY -honey 1/2 cup
IsoPure Chocolate 1.5 carb 200 grams
MILK,COW ’S,NONFAT (SKIM)-fluid w/o added Vit-A 1/2 cup
Natural Peanut Butter (Smucker ’s)-Creamy 1 cup
Oatmeal,Old Fashioned -100%Whole Grain 2 Cups
DIRECTIONS
We used IsoPure here mostly because I had some.Sub with your favorite chocolate protein powder
and adjust the number accordingly.Mix the pb and honey in a bowl,microwave on full for 100 secs.
Add the rest and mix together.This is tough to mix and it takes time.If you don ’t have the tools
you may want to cut the oatmeal a bit to make it easier to work.Preheat oven to 320 deg.
Smooth into 13x9 tray bake for 20 minutes.Oven times may vary,use the toothpick test.
Cut into 20 equal bars and wrap and store in fridge These portions are what we did for portion
control but can be modified however.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :170
Protein :12
Carbohydrates :15
Fat :7
Carb -Protein -Fat %Ratio:36-28-37


MUSCLE RECIPES
Spicy French ‘Un ?Fries ((4 Servings)
INGREDIENTS
1 1/2 cup raw onion
2 large potatoes approx 4 ?diameter
2 servings mazola,cooking oil spray
1/2 tsp fresh ground chili pepper (laurel leaf)
1 tsp garlic salt(lawry ’s)
DIRECTIONS
Cut potatoes lengthwise (like French Fries).Preheat oven at 375 degrees.Combine garlic salt and
red chili pepper (adjusting amounts to suit your taste).Arrange the potato strips in a single layer
in a glass baking dish.Coat the potatoes with the vegetable oil spray.Flip them over and spray the
other side.Sprinkle with garlic salt and red pepper seasoning.Bake at 375 degrees for one hour.
Note:A serving of the spay oil is a 2.5 second spray.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :53
Protein 4
Carbohydrates :10
Fat :1.5
Carb -Protein -Fat %Ratio:67-25-8


MUSCLE RECIPES
Spicy Beef Chilli (4 Servings)
INGREDIENTS
822 grams Stewed cajun tomatoes
1 cup tomato sauce (hunts)
4 oz old el paso green chilies chopped
1 raw onion,medium size
24 oz pre cooked extra lean 4%fat ground beef
60 grams chili seasoning (lawry ’s)
1/4 tsp cumin seed
1/4 tsp ground cayenne pepper
1/4 tsp garlic powder
DIRECTIONS
1.In large sauce pan combine all ingredients.
2.Simmer for 30 minutes
3.Remove from heat and serve hot with shredded cheese.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :343
Protein 40.5
Carbohydrates :32.5
Fat :37.5
Carb -Protein -Fat %Ratio:21-26-54


MUSCLE RECIPES
Potatoe Salmon with Cucumber
INGREDIENTS
32 oz atlantic wild raw salmon
1/4 cup raw lemon juice
1 large 7-8 ?raw carrot
1 tsp bay leaf crumbled
1/2 medium peeled raw cucumber
8 oz no fat ‘real dairy ?2 tbsp
1/2 small raw onion
1 medium 2.5 ?roughly onion
DIRECTIONS
Added ingredients:2 cloves and 1 black peppercorn.Arrange the salmon steaks in a large skillet.
Pour the lemon juice over the salmon.Fill the skillet with 1 inch of water.Add sliced carrot,thinly
sliced onion,cloves,bay leaf and peppercorn.Bring to a boil,then reduce heat and cover.Simmer
gently for 20 minutes,or untill fish flakes easily with fork.Remove fish to warm platter,and serve
with carrots on side as garnish.Mix peeled,chopped cucumber,1/2 chopped onion and sour cream
together and serve as a sauce.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :343
Protein 26
Carbohydrates :5.5
Fat :7.5
Carb -Protein -Fat %Ratio:12-54-34

[jswift]

MUSCLE RECIPES
Turkey Meatloaf (6 Slices)
INGREDIENTS
4 eggwhites large
1/2 tsp garlic powder
1/2 cup ketchup,unsweetened
4 oz quaker oatmeal
1 cup boiled unsalted onion
2 dash ground black pepper
8 oz medium tomatillo salsa
1 lb ground raw turkey
1 cup a soup -vegetable soup,spring mix
DIRECTIONS
Mix all ingredients except ketchup until well blended.Place in meatloaf pan and cover the top of the
meatloaf with ketchup.Bake in a preheated oven at 350 degrees for 1-1/2 hours.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :164
Protein 16.5
Carbohydrates :9
Fat :7
Carb -Protein -Fat %Ratio:22-41-37


MUSCLE RECIPES
Vegetarian Chili (4 Servings)
INGREDIENTS
4 egg whites large
16 oz tofu,burger mix
1 cup chopped onion
1 cup chopped green pepper,sweet (bell)
1/2 cup slices carrot
3 cloves garlic
16 oz crushed tomato canned
16 oz tomato sauce
16 oz canned kidney beans
2 tbsp chili powder
3/4 cumin seed
1/4 tsp cayenne pepper
DIRECTIONS
Use 1 package vegetarian burger mix (enough to make four burgers)Cook the four burgers
according to package directions.Chop onions,green peppers and garlic.Combine the rest of the
ingredients in a large pot.Crumble the burgers with your fingers and add to chili sauce.Simmer for
30 minutes
NUTRITIONAL INFORMATION (PER SERVING)
Calories :360
Protein 30
Carbohydrates :62
Fat :3
Carb -Protein -Fat %Ratio:63-30-7


MUSCLE RECIPES
Tuna &Cheese Melts
INGREDIENTS
6 ounce can of tuna
1 egg white (stirred beaten)
2 tablespoons of oatmeal (USA tablespons,UK you need 4 TS)
2 TS of diced onion
1/4 teaspoon of garlic powder
2 tsp of mozarella
Some salt and pepper
DIRECTIONS
Throw all the ingredients (except the mozarella)into a bowl.Heat the pan,spray with non stick
spray (you can use olive oil if you want).Make 2 patties by just dumping half the mixture into
each pile and sort of shape it much as you want to.Cook one side until brown (not long)then turn ,
when the second side is nearly done,sprinkle cheese over it.(I have used plain old cheddar cheese
instead of Mozeralla and it still works fine,but Mozeralla seems better.Place under grill for about
1 minute tops to melt the cheese.You can then serve with your choice of carbs,potatoes,oven
chips/fries etc or a just a good salad
NUTRITIONAL INFORMATION (PER SERVING)
Calories :145
Protein 25.5
Carbohydrates :4.5
Fat :2


MUSCLE RECIPES
Strawberry &Banana Oatmeal
INGREDIENTS
1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana,sliced
1.5 scoops strawberry or vanilla whey protein powder
Water,as directed
1⁄4 teaspoon salt
Dash of cinnamon (big dash)
DIRECTIONS
In the evening,prepare the oats in the same manner as the Blueberry Oatmeal recipe.Again in
the morning,bring the oats to a simmer and add the banana,salt,cinnamon,and oat bran.Keep
stirring and simmer until you have the desired consistency (10 minutes or so),remove from heat,
and stir-in the strawberries and protein powder.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :696
Protein 50
Carbohydrates 115
Fat :11


MUSCLE RECIPES
Home Made Chocolate Protein Bars (Serves 8)
INGREDIENTS
200 g Oats
30 g Whey Powder (use chocolate flavour)
2 Table Spoons Natural Peanut butter (any brand)
3 Egg Whites
2 150 g Bananas (or average size)
1 Table Spoon Honey (Natural version if possible)
100 Ml Skim Milk
1 tsp cinnamon
DIRECTIONS
Preheat your Oven for 5 minutes at 180 C
Mix the oats,the whey and the cinnamon.
Add the Peanut Butter and stir in throughly
Add your three egg whites,your mashed up banana and the honey and again,stir in really well
whilist slowly add the 100ml of skimmed milk.
Once fully stirred,spoon the mixture into a greased lined cake tin and smooth with knife until nice
and level.
Place in oven for 15 minutes at 180c.
Remove from oven and allow to cool slightly,(beware this is very hot and sticky)then cut into 8
bars.
NUTRITIONAL INFORMATION (PER SERVING)
Calories :147
Protein 9.5
Carbohydrates :21.3
Fat :3.4

[TLEX]

Awsome recipes Jswift! They sound delicious. Definately gotta try some.

[jswift]

i have only tried maybe 1/5 of them i mean think about it i know people get sick of the same shit day after day after day...so why try something new to keep u motivated to eat right!

[granby140]

The PB protien bars are a tried and true recipe. They are great.

Originally posted by jswift@Aug 18 2005, 05:05 AM
i have only tried maybe 1/5 of them i mean think about it i know people get sick of the same shit day after day after day...so why try something new to keep u motivated to eat right!

Quoted post