Bodybuilding Nutrition 101 Muscle-Building Recipes For a Great Bodybuilding Diet .pdf

TABLE OF CONTENTS:

INTRODUCTION BREAKFAST DISHES SOUPS FISH CHICKEN MEAT

PASTA SALADS VEGETABLE DISHES MISCELLANEOUS DESSERTS SHAKES, SNACKS & PROTEIN BARS WEBSITE RESOURCES – (“Your Guide to Bodybuilding Success”)

ABOUT THE AUTHOR

INTRODUCTION Tired of your never-ending search for more ways to gain muscle? A lot of people will assume that exercise is the only solution and this is where they fail a lot of the time. Exercise naturally does play a major role but so does nutrition. You are what you eat, as they say. Therefore, I gladly and proudly present to you this e-book, "Bodybuilding Nutrition: Mass-Building Recipes to help you gain muscle fast!" Here you will find recipes for delicious meals, snacks and shakes that you can

prepare. My goal here is to help you achieve the results you want without having to sacrifice your enjoyment of your daily meals. This e-book offers you a wide range of selections, from salads to soups, fish dishes, chicken, red meat dishes and desserts - definitely the kind of recipes that would make you feel good before and after a tiring day of working out. These recipes will not only make you feel satisfied but, more importantly, help you build that muscle mass you've been long dreaming of. Sounds too good to be true? Try it for yourself and know that it can really happen.

As soon as you get to using this e-book, you will be delighted to see how delicious staying fit can be. Learn which meals would be perfect for a busy day or how you can have fun doing the dirty work in the kitchen. Choose from easyto-cook dishes to a full, hearty meal that you would surely welcome for a sumptuous dinner. If you are looking to have something rich in muscle-building protein and other powerful nutrients, this is definitely the recipe e-book for you.

BREAKFAST DISHES Apple and Cinnamon Muffins Blueberry Oatmeal Breakfast Fajitas Breakfast Muffins Breakfast Shake Easy Champion Breakfast Low-Sugar Blueberry Muffins

Protein Pancakes Spinach Frittata Vegetable Frittata

Apple and Cinnamon Muffins (Makes 3 large muffins)

Ingredients: 3/4 cup oatmeal 1/4 cup oat bran 1 tablesp. Whole-wheat flour 6 egg whites 1/2 scoop whey protein powder, vanilla flavor 1/4 teasp. Baking soda 1/2 teasp. Stevia

1 tablesp. Flax seed oil 2 tablesp. Unsweetened apple sauce 1/2 teasp. Cinnamon 1/2 teasp. Vanilla extract 1 apple, diced

Method: 1. Pre-heat the oven to 350 degrees F. 2. In a blender, blend all the ingredients, except for the diced apple, until thick. 3. Stir in the diced apple. 4. Pour the mix into a muffin baking tray and cook until done (about 30 minutes). TIP: Make a larger batch and freeze until

required; microwave to defrost, then serve.

Blueberry Oatmeal Ingredients: 3/4 cup oatmeal 8 egg whites 1/2 scoop chocolate protein powder 2 teasp. Pure cocoa powder 1/2 teasp. Stevia 1 tablesp. Flax seed oil 1/4 cup water 1 cup frozen blueberries

Method: 1. In a large bowl, combine all the ingredients, except the frozen blueberries. 2. Microwave for about 3-4 minutes – stir the mix half-way through cooking time to avoid lumps. 3. When the mix is cooked, add the frozen blueberries, mix well and serve.

Breakfast Fajitas Ingredients: 6 egg whites plus 1 yolk fat-free cheddar cheese, grated fat-free flour tortillas salsa, if desired

Method: 1. Smear a skillet with olive oil. 2. Beat the egg-whites and yolk and place into the skillet. Cook gently over medium heat.

3. When the egg becomes set, carefully turn it over and sprinkle with grated cheddar. Remove from the heat. 4. Meanwhile, warm the tortillas in the microwave/oven. 5. Place egg into the tortillas and roll up. Add some salsa, if you like.

Breakfast Muffins Ingredients: 1 1/4 cups oats 1 1/4 cups protein powder 1 tsp baking powder 1/2 tsp baking soda 1/4 tsp salt 1/2 tsp cinnamon 1/2 cup Splenda or brown sugar 1 cup unsweetened apple sauce 1/2 cup low-fat milk 2 tbsp olive oil

2 egg whites 1/4 cup blueberries 1/2 cup raspberries 1/4 cup walnuts or almonds

Method: 1. Combine the first 7 ingredients (oats – sugar). 2. In another bowl, whisk the apple sauce, milk, olive oil and egg whites. 3. Stir in the berries, then the nuts. 4. Lightly fold into the dry mixture. 5. Spoon into muffin tin, making each cup 2/3 full. 6. Bake at 400 deg. F. for 15-18 minutes.

Breakfast Shake Ingredients: 1 cup oatmeal 2 cups skim milk 2 scoops whey protein powder 1/2 cup frozen strawberries 1 teasp. Olive oil or flax seed oil Blend and serve.

Easy Champion Breakfast Ingredients: 1 cup uncooked oats 2 scoops whey protein powder, chocolate flavor 1 tablesp. Peanut butter 1 teaspoon cocoa powder 1 cup skim milk

Method: 1. Combine all the ingredients in a serving bowl except the milk.

2. Heat the milk and add to the bowl. Let stand for 2-3 minutes and eat.

Low-Sugar Blueberry Muffins Ingredients: 1 packet blueberry muffin mix 1/4 cup cottage cheese or ricotta 1/3 cup unsweetened apple sauce 2-3 egg whites, lightly whisked 2/3 cup water (enough for a good batter consistency)

Method: 1. In a mixing bowl, combine all the

ingredients except the muffin mix. 2. Add the muffin mix and lightly blend with the other ingredients. 3. Oil a muffin tray and fill each cup 2/3 full with the mixture. 4. Bake at 400 deg. F. for 15-18 minutes.

Protein Pancakes Ingredients: 1 cup oatmeal 11 egg whites 1 whole egg 1 packet sugar-free jello (choose your flavor)

Method: 1. Whisk ingredients together in a mixing bowl. 2. Cook on a griddle or heavy-based

frying pan.

Spinach Frittata Ingredients: 6 egg whites, lightly whisked 1 yolk (optional) 1 bunch baby spinach 1/2 onion, chopped 1-2 ripe tomatoes

Method: 1. Saute the onion in a large skillet for 23 minutes. 2. Add the baby spinach and chopped

tomatoes and cook for another minute. 3. Add the egg whites to the pan mixture and cover, Cook gently until the egg is done. Serve with some grated Parmesan cheese or salsa.

Vegetable Frittata A frittata is an Italian omelette and looks very much like a pizza.

Ingredients: 8 egg whites 3 tblsp. Minced onions 3/4 tsp garlic powder 3 tblsp. Water olive oil 1 cup boiled and diced potatoes 1 cup diced tomatoes

1 cup diced zucchini

Method: 1. Whisk the egg whites, onion, garlic powder and water until slightly frothy. 2. Lightly smear the bottom of a nonstick skillet with olive oil. 3. Place potatoes, tomatoes and zucchini into a frying pan and stir-fry for 2 minutes. 4. Pour the egg mixture over the vegetables, making sure the entite pan bottom is covered. 5. As the egg begins to set, gently lift the cooked portions with a nylon spatula so that the uncooked portions can flow to

the bottom of the pan. Do not try to fold the frittata! 6. Continue doing this until the eggs are cooked but still moist. NOTE: If your pan has a glass lid, covering the pan will be sufficient to cook the egg through. Cut into 2-3 wedges and serve warm.

SOUPS

Easy Chicken Soup

Mexican Black Bean Soup Minestrone Sweet Potatoes, Squash and Pear Soup Vegetarian Dhall

Easy Chicken Soup Ingredients for 4 servings: 2 tablespoons olive oil 2 cups chopped onion 1 red bell pepper, chopped 1 green bell pepper, chopped 2 cups chopped celery 1 cup julienned carrots 1 cup sliced leek (optional) 2 cloves garlic, crushed 4 cups chicken stock salt and pepper to taste

1/4 teaspoon hot pepper sauce or dried chili flakes 1/4 teaspoon soy sauce (optional) 6 ounces spinach, rinsed 1/2 cup egg noodles 1/2 pound skinless, boneless chicken breast, cut into strips Method: 1. Heat the olive oil in a large saucepan over medium heat. 2. Add all the vegetables except the spinach. Saute and gently stir the mixture until the onions are translucent. 3. Add the stock and season with salt and pepper to taste.

4. Add the hot pepper sauce and soy sauce if you are using them. Lower the heat and simmer on low setting for about 40 minutes. 5. Add the spinach and cover the saucepan. The spinach will reduce in size as it cooks. 6. Stir the soup and add the noodles. Stir once more. 7. Add the chicken strips. Keep the soup simmering for 5 minutes before removing from the heat. Serve hot.

Mexican Black Bean Soup Ingredients: 4 boneless, skinless chicken breasts 1 cup plus 3 Tbsp. Mrs. Dash Southwestern Chipotle 10-Minute Marinade 1 medium onion, finely chopped 4 cups low-sodium chicken broth 1 can Mexican tomatoes with mild green chilies 1 can black beans, drained and rinsed 3 Tbsp. (15 ml.) Mrs. Dash Southwest Chipotle Seasoning Blend

1 16oz (454g) package frozen corn nibblets Method: 1. Coat the chicken breasts completely with 1 cup of the marinade and leave to marinate for 10 minutes. 2. Saute the onions in 1/2 cup of the chicken broth until soft and transparent. 3. Add the can of tomatoes with green chilies, black beans and the remaining 3 tablespoons of the marinade. Simmer the mixture for 5 minutes. 4. Remove the chicken and discard the extra marinade. Grill the chicken under a preheated grill for 2-3 minutes per side or until done. Take care not to overcook

the chicken. Remove from the heat and cool. 5. Cut the chicken into bite-size pieces and add to the tomato mixture. 6. Add the remaining chicken broth, Mrs. Dash Southwest Chipotle Seasoning Blend and corn nibblets. Remove from heat and serve.

Minestrone Ingredients: 8 1/2 cups zucchini, cut into bite-sized pieces 1/2 cup celery, sliced 1 cup leeks, chopped 1/2 cup carrots, sliced 2 garlic cloves, minced 2 cans chicken broth, fat-free, low sodium 1 can Italian-style tomatoes, undrained and roughly chopped 1 can red kidney beans, drained

1 can tomato sauce, without added salt 1/3 cup dry red wine 1 Tablespoon oregano 2 teaspoons Creole seasoning 1/8 teaspoon black pepper 1/2 cup ditalini pasta (short tube-shaped macaroni), uncooked 1/2 cup Parmesan cheese, grated Method: 1. Place all the ingredients, except the pasta and Parmesan, into a large saucepan. Bring to the boil, cover, reduce the heat and simmer for 5-10 minutes.

2. Add the pasta to the saucepan and cook for another 10 minutes or until the pasta is done; stir occasionally. 3. Stir the Parmesan cheese through and serve hot.

Sweet Potatoes, Squash and Pear Soup Ingredients: 1 medium sweet potato 3 lb. (1.4kg) squash – Hubbard, turban or butternut, halved and seeded 2 ripe pears, peeled, cored and chopped 1 small onion, chopped 1 1/2 tablesp. Lemon Pepper seasoning 1 tablesp. (15Ml) fresh ginger, finely chopped 1 tablesp. (15Ml) butter

3 cups (720Ml) low-sodium chicken stock 2 cups (480Ml) water 10 tsp. (50Ml) low-fat sour cream chopped parsley Method: 1. Cut the squash in half and discard the seeds. Microwave the squash for 5 – 8 minutes or until cooked. 2. Remove the squash. Pierce the sweet potato skin a few times with a fork and place it in the microwave oven. Cook for 5 – 8 minutes or until soft. 3. Peel and thickly slice the sweet potato. Scoop out the squash flesh.

4. Melt the butter in a large saucepan over medium heat, add the onion and stir until the onion is tender. 5. Add the sweet potatoes, squash, pears, ginger, lemon pepper seasoning, chicken stock and water. Cover and simmer for 30 minutes. Remove from the heat and let it cool. 6. When the soup is cool enough, transfer it to a blender and pulse a few times to your desired consistency. 7. Serve the soup hot, garnish with lowfat sour cream and chopped parsley.

Vegetarian Dhall

Ingredients:

1 cup red lentils 1/2 cup onions, diced 1/4 cup tomatoes, diced 1 teasp. fine red chili powder

1/2 teasp. turmeric powder salt and black pepper to taste 1 cinnamon stick 2 cloves garlic 5 cups (1 lt.) water

Garnish Ingredients:

1 sprig curry leaves 1/4 teasp. fenugreek seeds (methi seeds)

1/4 teasp. black mustard seeds 1 teasp. crushed garlic 3 tablesp. olive oil spring onions and coriander, chopped

Method:

1. Using a deep saucepan, combine all except the garnish ingredients; cook to a thick, mushy consistency. 2. Whisk until thick and smooth.

3. Combine all the garnish ingredients, except the spring onions and coriander, in a separate saucepan; cook until aromatic. 4. Add to the broth and combine well.

Sprinkle chopped spring onion and coriander over before serving. Serve with rice and a salad.

FISH RECIPES

Baked Rainbow Trout with Parmesan

Braised Trout With Almonds Fish Baked in Foil Grilled Salmon with Rosemary Spicy Salmon with Orange Glaze Tilapia with Salsa Tuna Burger with Salad Tuna Melt Patties

Tuna Tortilla

Baked Rainbow Trout with Parmesan Ingredients: 4 oz. rainbow trout 1/4 cup onions, chopped dash of pepper juice of 1 lemon 1 tablesp. Parmesan cheese, grated 1/2 cup brown rice (uncooked) 7 oz. broccoli florets 1/2 cup corn, cooked 1 clove garlic, sliced

1 cube vegetable stock 1 1/2 cups cold water Method: Pre-heat oven to 350 degrees F. 1. Put the rice, water and stock cube into a medium-sized saucepan. Bring to the boil, then reduce heat to simmer; cover, do not stir; cook for 30-40 minutes. 2. Wash the trout, then lay it on a sheet of cooking foil. Sprinkle with lemon juice, pepper and grated parmesan, then wrap the trout in the foil. 3. Place the trout on a baking tray and bake in the oven for 20-30 minutes.

4. Wash the broccoli florets, then put them into a small saucepan with the garlic and 1/4 cup of water. Bring to the boil then reduce heat to simmer. Cover and cook for 6-8 minutes. 5. Heat the corn. Serve the food hot.

Braised Trout With Almonds Ingredients: 2 small trout 1/4 cup white wine 1 teasp. Butter juice of 1/2 lemon 1/8 cup slivered almonds 1 tablesp. Fresh parsley, chopped Method: 1. In a skillet, braise the trout in white

wine until done. 2. Remove the trout: drain off any fat. 3. Add the butter and lemon juice to the skillet; sauté the almonds until lightly browned. 4. Stir in the chopped parsley, pour the contents over the trout and serve immediately. Serves 2.

Fish Baked in Foil Ingredients: fish of your choice asparagus lemons, sliced lemon juice fish seasoning black pepper cooking spray (optional) foil for baking Method:

1. Pre-heat the oven to 375 degrees. 2. Place each piece of fish on a separate piece of foil. Sprinkle with lemon juice and fish seasoning. 3. Add the pepper and lemon slices. 4. Place the asparagus on top. 5. Fold the foil to make a parcel, leaving space for steam to escape. 6. Place the parcels onto a baking tray and bake for about 15 minutes.

Grilled Salmon with Rosemary Ingredients: 1 Tablesp. Lemon juice 1/2 teasp. Fresh rosemary, chopped 1 tablesp. Olive oil 4 six-oz. salmon steaks salt and black pepper to taste Method: 1. Whisk together the lemon juice, rosemary and olive oil in a small bowl.

2. Season the salmon with salt and black pepper. 3. Pour the lemon juice mixture into a shallow baking dish. Add the salmon steaks and turn to coat both sides. 4. Marinate for 15 minutes. 5. Oil and heat the grill. Grill the salmon for 4-5 minutes per side or until cooked through. Serves 4.

Spicy Salmon with Orange Glaze For the spice mix: 4 teasp. Ground anise 1 tablesp. Black peppercorns 1 cinnamon stick or 1 tablesp. Ground cinnamon 1 tablespoon fennel seeds 1/ 2 teasp. Ground cloves 1. Put all the above ingredients into a skillet on medium heat. Stir-cook dry for about 5 minutes.

2. Remove from the heat and place the spice mixture into a mortar or coffee grinder and grind until very fine. Store the mix in an air-tight container to maintain freshness, preferably in the freezer. Main Dish Ingredients: juice of 1 orange 1/4 cup honey 1/4 cup soy sauce 2 tablesp. sherry 1 tablesp. orange marmalade 1 1/2 teasp. of the spice mix (above) 1 teasp. Fresh ginger, minced 1 teasp. Dark sesame oil

3 garlic cloves, chopped 1/4 teasp. salt 1/2 teasp. black pepper 4 salmon fillets, about 2 inches thick, 6 oz. each 1 cinnamon stick 1 tablesp. Sesame seeds, toasted 1/4 cup spring onions (scallions), thinly sliced Method: 1. In a small bowl, mix together the first 11 ingredients. 2. Put the salmon into a large plastic bag and add the marinade. Marinate in

the fridge for 15 minutes (not longer), turning once. 3. Pre-heat the grill. Pour the marinade into a small saucepan, return the salmon to the fridge. 4. Add the cinnamon stick to the marinade. Bring to the boil, then reduce the heat and simmer, uncovered, for 10 minutes. Remove the cinnamon stick – you now have your glaze for the salmon. 5. Coat the grill rack with cooking spray and place the salmon onto it, skin uppermost. Grill for 5-6 minutes. 6. Turn the fillets over and brush well with the glaze. Continue grilling and basting for another 5-6 minutes or until the fish flakes easily.

7. Carefully remove the skin. Serve on a bed of basmati rice, with sautéed spinach sprinkled with spring onion slices and toasted sesame seeds.

Tilapia with Salsa Ingredients for fish: 4-6oz. tilapia fillets, sea bass or red snapper 1 teasp. Fresh lime juice 1/2 teasp. Ground cumin 1/4 teasp. Salt 1/4 teasp. Cayenne pepper (optional) cooking spray Ingredients for salsa: TIP: If you prefer, you may use readymade salsa of your choice but add the

cilantro for a fresher flavor. 1 cup tomatoes, chopped 1/4 cup fresh cilantro, chopped 1/4 cup green olives, thinly sliced 1/4 cup spring onions (scallions), chopped 1 teasp. Fresh lime juice 1/2 teasp. Ground cumin 1/4 teasp. Cayenne pepper (or to taste) 1/4 teasp. Salt A few dashes Tabasco or other hot sauce (or to taste) Method: 1. Pre-heat a grill. Rinse the fish and dry with a paper towel.

2. Spray the fish lightly with cooking spray; sprinkle with lime juice, ground cumin, salt and pepper. 3. Put the fish onto a sprayed grilling tray then grill for 4-5 minutes on each side or until the fish flakes easily – do not overcook. (The cooking time will vary according to thickness. If the fish is quite thin, it might not need turning.) 4. In a mediun-sized bowl, combine the salsa ingredients, then chill. Serve the fish on a bed of Spanish rice and black beans, top with salsa and sprinkle with lime juice.

Tuna Burger with Salad Ingredients: 1 can light solid tuna 1 egg white 1/4 cup oat flakes herbs or spices of your choice (oregano, onion, garlic etc.) 1 tablesp. Olive oil 2 cups romaine lettuce 1/2 cup chopped vegetables (carrots, mushrooms, celery, cucumbers) 2 tablesp. Low-fat salad dressing

Method: 1. Mix together the tuna, oats and eggwhite; form into a patty. 2. Heat the olive oil in a skillet on medium heat. 3. Put the patty into the heated skillet and cook; turn to cook the other side. Serve with the vegetables, lettuce and salad dressing.

Tuna Melt Patties Ingredients for 2 patties: 1 6-oz. can tuna, drained 1 egg-white, beaten 2 tablesp. Oatmeal 2 tablesp. Onion, chopped (or 1/4 teasp. Onion powder) 1/4 teasp. Garlic powder salt and black pepper to taste 2 tablesp. Low-fat mozzarella cheese Method:

1. Combine all the ingredients except the cheese in a bowl. 2. Spray a non-stick frying pan with cooking spray and heat over medium heat. 3. Make 2 small patties as follows: spoon half the tuna mixture on each side of the pan; flatten into a patty with a fork. Cook on both sides until brown. 4. Top each patty with 1 tablespoonful of the cheese and serve as desired.

Tuna Tortilla Ingredients: 1 can light-meat tuna 1 tablesp. Mayonnaise 1/4 cup onions, roughly chopped 1 pickle, sliced 1 wholewheat tortilla wrap 1/2 cup peppers, tomatoes, lettuce, mushrooms (as desired) Method: 1. Mix the tuna with the mayonnaise,

onions and pickle. 2. Spread over a tortilla wrap and fill with your choice of vegetables (tomatoes, mushrooms etc.); roll up and serve. For something sweet afterwards, try eating apple wedges smeared with peanut butter to provide some healthy fats.

CHICKEN DISHES

Universal Chicken Turkey Meatballs With

Spaghetti-Squash Turkey Meat Loaf Tropical Chicken Stir-Fry Thai Chicken Teriyaki Chicken Stir-Fried Chicken Stir-Fried Chicken with Rice Roasted Chicken with Mustard Mexican Chicken With Yellow Rice Italian Parmesan Chicken Healthy Southern “Fried”

Chicken Grilled Chicken Sausage Tostadas Greek Chicken Salad Grecian Grilled Chicken Easy Mexican Chicken Easy Chicken a la King Cuban Chicken Chicken With White Wine Sauce Chicken with Roast Potatoes Chicken Kebabs

Baked Crispy Chicken Nuggets Baked Honey-Glazed Chicken Baked Chicken with Garlic and Red Onions

Universal Chicken Ingredients: 4 8-ounce chicken breasts, skinned 1/2 cup unbleached flour 1 tblsp. Olive oil salt and pepper to taste 1/2 cup water 3/4 cup cider vinegar 1/4 tsp. ground ginger 1 4-ounce can pineapple pieces (with its own juice) 1 green pepper, cut into ¼-inch rings

Method: 1. Wash and dry the chicken, then coat with flour. 2. In a non-stick skillet, heat the olive oil and brown the chicken. 3. Transfer the chicken to a shallow roasting pan. 4. Sprinkle with salt and pepper. 5. Make a sauce of the pineapple juice, water, vinegar and ginger. 6. Pour the sauce over the chicken and bake, uncovered, in a 350-degree oven for 30 minutes. 7. Add the pineapple pieces and green pepper rings.

8. Cook for a further 15 minutes and serve. Serves 4

Turkey Meatballs With Spaghetti-Squash Ingredients: 1 pound ground turkey 1 packet onion soup powder 1/2 cup oat flakes 1 whole egg plus 2 egg-whites 1 spaghetti squash 2 cups low-salt pasta sauce A little olive oil to sautee Method:

1. Beat the egg whites until frothy but not dry. Combine them with the remaining ingredients until evenly moist. 2. Form the mixture into small balls, then set aside. 3. Cut the spaghetti squash in half lengthwise. 4. In a microwaveable dish, place the halves, cut side down, in about half-aninch of water. Cook for 6-8 minutes in the microwave oven, then let stand for 5 minutes. 5. Sautee the turkey balls in a little olive oil (or chicken broth) until cooked. 6. Scrape out the flesh from the spaghetti squash and mash lightly. To serve, top the squash with the turkey

balls and heated pasta sauce. Sprinkle with grated parmesan cheese.

Turkey Meat Loaf Ingredients: 2 lbs. ground turkey meat 1 teasp. Olive oil 1 onion, roughly chopped 1-2 cloves garlic, chopped 1/3 cup dried tomatoes 1 cup whole-wheat breadcrumbs 1 whole egg 1/2 cup parsley, chopped 1/4 cup low-fat parmesan cheese, grated 1/4 cup skim milk

1 teasp. Oregano salt and black pepper to taste Method: 1. Pre-heat the oven to 375-400 degrees F. 2. Heat the olive oil in a small saucepan; cook the onion until soft. 3. Combine all the other ingredients in a large bowl, add the cooked onion and mix well. 4. Transfer the mixture to a large breadbaking tin and bake for about 30 minutes.

Tropical Chicken Stir-Fry Ingredients: 1 1/2 lbs chicken breast, cubed 2 tbsp sesame oil 2 cloves garlic, crushed 1 scallion, chopped 1 can tropical fruit cocktail 1 tablesp. Soy sauce 1 teasp. Ginger 1/2 teasp. Paprika 1/4 teasp. Turmeric 1/4 teasp. Allspice

1/2 cup orange juice 1 tablesp. Cornstarch salt and pepper 3 cups cooked jasmine rice Method: 1. Drain the tropical fruit and reserve the juice. 2. Place 1/2 cup of the reserved juice into a small bowl and combine with the soy sauce, paprika, ginger, allspice and turmeric. Set aside. 3. Mix the cornstarch and orange juice in another small bowl and set aside. 4. Sprinkle the chicken with salt and pepper.

5. Heat the sesame oil in a large skillet or wok on high heat; add the scallion and garlic and stir-fry for 1 minute. 6. Add the chicken; stir-fry for about 1 minute until no longer pink. 7. Add the soy sauce and orange juice mixtures to the wok and stir gently for about half a minute. 8. Add the fruit; cover and let cook for 2 minutes. 9. Add the orange juice/cornstarch and stir until it thickens. Serve over hot jasmine rice.

Thai Chicken Ingredients: 1 cup coconut milk 1 cup fresh lime juice 1/2 cup rice wine vinegar 2 tablesp. Fish sauce 3 green onions, finely chopped 2 cloves garlic, finely chopped 1 teasp. Fresh ginger, finely chopped 8 tablesp. Hot sauce 8 tablesp. Fresh cilantro leaves, finely

chopped 8 chicken breasts, skin removed salt and pepper lime slices and spring onions (scallions) for garnish Method: 1. Preheat the oven to 375 deg. 2. In a small mixing bowl, mix together the coconut milk, lime juice, rice wine vinegar, fish sauce, green onions, garlic, ginger, hot sauce and cilantro. 3. Salt and pepper the chicken breasts. Place them into a large, zip-top plastic bag and add half of the marinade. 4. Close the bag and let the chicken

marinate for 30 minutes. 5. Put the rest of the marinade into a medium-size saucepan and put on medium heat. Bring to the boil, then let it reduce to glaze consistency. 6. Put about 1/4 cupful of the glaze into a separate bowl and set it aside. 7. Remove the chicken breasts from the marinade and brush them with the glaze. 8. Line a baking sheet with foil. Place the chicken onto it and bake for 10 minutes. Turn them over and brush generously with glaze. Bake for a further 10-15 minutes or until cooked. Remove the tray from the oven. 9. Once the chicken has cooled enough and is ready to serve, drizzle with the

reserved glaze. Garnish with spring onions and slices of lime.

Teriyaki Chicken Ingredients: 4 oz skinless/boneless chicken breasts 1/3 cup prepared teriyaki sauce 1/3 cup orange juice 8 teasp. Cornflour 1/3 teasp. Ginger 8 tablesp. Extra virgin olive oil 1 1/2 cup small broccoli florets 1 can (8 ounces) water chestnuts, sliced 1/2 cup rice

Method: 1. Cook the rice according to directions. Set aside. 2. Cut the chicken into bite-sized pieces; set aside. 3. In a small bowl, combine the teriyaki sauce, orange juice, cornflour and ginger; set aside. 4. In a large skillet, heat the olive oil over moderately-high heat. Add the chicken and stir-fry until lightly browned. 5. Transfer the chicken to a bowl, using a slotted spoon. Lower the heat to moderate. 6. Add the broccoli to the skillet and stir-fry for 4-5 minutes. Add the teriyaki

mixture to the broccoli in the skillet. Stirring constantly, cook until it is thick and bubbly, about 3-4 minutes. 7. Add the cooked chicken and water chestnuts. Heat through. Serve over the rice.

Stir-Fried Chicken Stir-fry meals are easy to prepare and usually take only about ten minutes maximum. If you buy pre-chopped vegetables, your preparation time will be even more reduced. There are a large variety of sauces available that you can use. Remember to check out the nutritional content of ready-made sauces. Ingredients: 3 oz chicken breast, sliced 1 cup sliced red and yellow peppers 1 cup snow peas

1/2 cup sliced purple onions 1/2 cup sliced mushrooms 2 tbsp. olive oil 1/2 tbsp. soy sauce 2 tbsp. chicken broth 1/4 tsp. ginger 1/4 tsp. garlic 1/2 tbsp. sugar or honey 1 cup brown rice Method: 1. Cook the brown rice in water according to directions. 2. Heat half the olive oil in a saucepan. Add the chicken and cook until tender. Set aside.

3. Add the vegetables to the pan containing the juices from the chicken, together with 1 tablespoonful of the chicken broth. Saute the vegetables until tender. 4. Combine the remaining olive oil, chicken broth, soy sauce, garlic, ginger and honey in a small bowl. 5. Pour it over the vegetables, return the chicken to the pan and stir-fry for a further 1-2 minutes. 6. Serve on top of the rice.

Stir-Fried Chicken with Rice This dish can be prepared the day before and placed in the refrigerator. Ingredients: 3 oz. chicken breast, diced 1/2 cup brown rice (uncooked) 1/2 cup finely diced peppers, onions and mushrooms 3/4 cup chicken broth 1/2 tablespoon soy sauce

1/2 tablespoon olive oil Method: 1. Stir-fry the diced chicken in 1 teaspoonful of the olive oil until tender. Set aside. 2. Take another saucepan and pour in the chicken broth and soy sauce. Bring to the boil, then reduce the heat. 3. Add the rice and vegetables; cover and simmer for 5 – 10 minutes. 4. When cooked, gently pan-fry the chicken until slightly crispy, then serve.

Roasted Chicken with Mustard Ingredients: 1/4 cup Dijon mustard 1 tablesp. Fresh parsley, chopped 4 lbs. chicken breasts, de-skinned and halved 1/4 teasp. Paprika Method: 1. Preheat the oven to 425 degrees F. 2. Combine the mustard and parsley in a

bowl. 3. Place the chicken breast halves into a shallow baking pan. 4. Brush with the mustard mixture and sprinkle with paprika. 5. Bake for about 30 minutes, or until cooked through.

Mexican Chicken With Yellow Rice Ingredients: 1 whole chicken, skinned and cut into 8 pieces 1 stalk celery, finely chopped 1 carrot, peeled and finely chopped 1 red onion, finely chopped 4 cloves garlic, chopped 2 jalapeno peppers, de-seeded and finely chopped 2 bay leaves

2 cups chicken broth 1/4 cup dry white wine 1 teasp. Hot Mexican chili powder 1 teasp. Turmeric 4 tablespoons olive oil salt and black pepper to taste 1 cup uncooked long-grain rice Garnishes: chopped spring onions (scallions) sliced pimiento peppers salsa Method: 1. Heat the olive oil in a large, cast-iron

pan on medium heat. 2. Sprinkle the chicken with salt and pepper. Place the pieces into the pan and brown them for 4 minutes on each side. Remove them and put onto a plate. 3. Into the pan put the celery, carrot, onion, garlic and jalapeno pepper; season and XXXauté until cooked. 4. Add the wine, chicken broth, hot chili powder and turmeric. Then add the chicken; cover and simmer for 60 minutes. 5. Remove the lid, then add the rice to the pan, making sure it is all submerged. Cover again and bake at 325 F for 30 minutes. Serve with your favorite garnishes.

Italian Parmesan Chicken Ingredients: 2 chicken breasts, deboned and skinned 3 egg whites, beaten bread crumbs pasta sauce (your choice) parmesan cheese, grated low-fat mozzarella cheese cooking spray (butter flavored), or melted butter Method:

1. Pour some breadcrumbs into a small, shallow dish. 2. Dip the chicken into the beaten eggwhites, then roll them around in the breadcrumbs to coat them evenly. 3. Smear a casserole dish with the melted butter or cooking spray; add the chicken. 4. Spoon the pasta sauce over the chicken and sprinkle with the grated parmesan. 5. Bake at 350 degrees for 30 minutes. If you like, top the lot with low-fat mozzarella cheese and bake for another 15 minutes. Serve with whole-wheat pasta and a salad.

Healthy Southern “Fried” Chicken Ingredients: 1 lb. chicken breasts 1/4 cup breadcrumbs (preferably Panko) 1/2 cup grated parmesan cheese 1/4 cup chopped chives cooking spray 1 cup buttermilk For the Marinade: 1/2 small onion, cut into wedges

2 tablesp. Chopped parsley 1 clove garlic, chopped 1 teasp. Red wine vinegar 1 teasp. Brown sugar 1 teasp. Salt 1/2 teasp. Black pepper Method: 1. Place all the marinade ingredients into a blender and blend until smooth. 2. Put the chicken into a glass bowl, pour the marinade over it, cover and chill for 4-5 hours. 3. Pre-heat the oven to 425 degrees. 4. In a medium-size bowl, mix together the bread crumbs, parmesan, chives and

buttermilk. 5. Coat the chicken breasts with the mixture and place them onto a non-stick baking tray. 6. Put into the oven and reduce the temperature to 350 degrees. Bake for 20 minutes. Can be served with baked sweet potato wedges and green beans.

Grilled Chicken Sausage Tostadas Ingredients: cooking spray 1 package Casual Gourmet 3 Pepper Tex-Mex Chicken Sausage 1 tablespoon fresh lime juice 1 tablespoon low-sodium taco seasoning 6 (8-inch) fat-free flour tortillas 2 cups tomatoes, chopped and seeded 3/4 cup onion, diced 1/4 cup ripe olives, chopped

1/4 cup fresh cilantro, finely chopped 1 teaspoon lime juice 1/4 teaspoon freshly-ground pepper 1 cup fat-free refried beans 3 cups lettuce, shredded 1 (8-ounce) jar salsa 1/2 cup (4-ounces) low-fat, crumbled feta cheese 6 tablespoons reduced-fat sour cream 1/4 cup toasted sunflower seeds, unsalted spring onion (scallions) for garnish Method: 1. Spray a grill with cooking spray, then

pre-heat. 2. Brush the chicken sausage with lime juice, then sprinkle with taco seasoning. 3. Place the sausages upon the hot grill rack and grill for 5-7 minutes, turning regularly. 4. Let the sausage cool slightly then cut them at an angle into 1/2-inch pieces. Set aside. 5. In a medium-sized bowl combine the tomatoes, onions, cilantro, olives, pepper and 1 teaspoon lime juice. Toss gently. 6. Distribute 3 tablespoons of the refried beans over each tortilla and divide the sausage equally between the tortillas.

7. Top with 2 tablespoons salsa, 1/2 cupful of the tomato mixture, 1/2 cupful shredded lettuce, 2 tablespoons feta cheese and 1 tablespoon sour cream. 8. Sprinkle with sunflower seeds and fresh cilantro. 9. Garnish with spring onions, cilantro and fresh lime slices.

Greek Chicken Salad Ingredients: 3 cups cooked chicken, diced 1/2 cup black olives, sliced 1/4 cup red onion, chopped 1 green pepper, chopped 3 Roma tomatoes, chopped 1/2 cup diced cucumber 4 oz. Feta cheese, crumbled For the Dressing: 1/4 cup olive oil

2 tablesp. Balsamic vinegar 2 tablesp. Fresh basil, chopped 1 tablespoon fresh oregano, chopped Method: 1. In a medium-sized bowl, combine the chicken, olives, onion, green pepper, tomatoes, cucumber and feta cheese. 2. In a small bowl, whisk together the dressing ingredients. 3. Pour the dressing over the chicken and stir gently through.

Grecian Grilled Chicken Ingredients: 4 boneless, skinless chicken breasts 4 large tomatoes, chopped Kalamata olives Feta cheese, crumbled Marinade: 1/2 cup olive oil 3 cloves garlic, chopped 1 tablesp. Chopped, fresh rosemary 1 tablesp. Chopped, fresh thyme

1 tablesp. Chopped, fresh oregano juice of 2 lemons Method: 1. Mix the olive oil, garlic, herbs and lemon juice. 2. Cut the chicken breasts into strips. Place them into the marinade together with the olives and chopped tomato. Cover and marinate in the refrigerator for 8 hours. 3. Preheat the grill to high heat. Put the chicken mixture into an aluminum baking dish, add a little of the marinade to keep it moist and bake for approximately 30 minutes. 4. Sprinkle with crumbled Feta cheese.

Easy Mexican Chicken Ingredients: 4 5 Oz. (140g) boneless, skinless chicken breast halves 1 Tbsp. (15Ml) Chipotle Seasoning Blend 1 Tbsp. (15Ml) olive oil Method: 1. Rub the chicken with olive oil. 2. Sprinkle each side with Chipotle seasoning and put into a baking dish. 3. Bake for 22-25 minutes at 375 F or

until juices run clear.

Easy Chicken a la King Ingredients: 3 tablesp. Chopped onion 2 tablesp. All-purpose flour 1 teasp. Salt 1 cup milk 1/2 pound cooked, cubed chicken 1 hard-boiled egg, sliced 1 1/3 cups cooked spinach 3 tablesp. Chopped onion Method:

1. Place the chopped onion into a medium-sized saucepan over low heat. Sprinkle with salt and flour. 2. Stir in the milk. Bring to a simmer and stir until thickened. 3. Mix in the chicken, spinach and egg. Heat through and serve. Serves 2

Cuban Chicken Ingredients: 2 chicken breasts, halved 1/4 teasp. Salt 1/4 teasp.sp. paprika 1 Tablesp. Olive oil 1 medium onion, chopped 1 red pepper, chopped 3 cloves garlic, chopped 1/2 teasp. Dried rosemary 1 can chopped tomatoes 1 packet frozen peas

3 cups cooked rice hot sauce to taste Method: 1. Sprinkle the chicken breast halves with salt, pepper and paprika. 2. Heat the olive oil in a skillet, brown the chicken then put it into a crock pot. 3. Combine the remaining ingredients, except the rice, peas and hot sauce, into a small bowl, then pour it over the chicken. 4. Cover the pot and slow cook for 7-9 hours or on higher heat for 3-4 hours. 5. One hour before serving, add the frozen peas.

Serve over brown or yellow rice. Add hot sauce to taste.

Chicken With White Wine Sauce Ingredients: 4 8-ounce chicken breasts 1/4 lb fresh mushrooms, sliced 1/2 cup dry white wine 1 tsp lemon juice 1/2 tsp dried dill 1/2 cup evaporated skim milk 1/2 cup Italian bread crumbs Method:

1. Put the chicken breasts between two sheets of grease-proof paper and pound them flat with a wooden mallet. 2. Simmer the mushrooms in the lemon juice, white wine and dill until the wine has almost evaporated. 3. Spread the mushrooms onto the chicken breasts and roll them up. Fasten with toothpicks. 4. Dip the breasts in evaporated milk and bread crumbs, coating them completely. 5. Arrange the chicken on a nonstick baking pan and bake at 350 degrees F. for 35 minutes or until the chicken is tender. Serves 4

Chicken with Roast Potatoes This simple, calorie-dense dish will help you pack on solid weight. Ingredients: 4 ounces skinless chicken breasts 2 teasp. Lemon and herb seasoning 2 large potatoes salt and black pepper 2 teasp. Extra virgin olive oil 1/4 teasp. Rosemary

1 cup corn (optional) Method: 1. Pre-heat the oven to 375 deg. F. 2. Rinse the chicken and place it into a baking dish; sprinkle with seasoning. 3. Set the timer for 45 minutes. Place the chicken into the oven. 4. Cut the potatoes into cubes and place them into a plastic bag. 5. Add the oil, rosemary, salt and pepper and toss to coat. 6. Put the potatoes into a separate baking dish and place it into the oven beside the chicken. Bake for about 30 minutes or until cooked.

7. Cook the corn according to directions and serve with the chicken. Try adding other herbs of your choice or add 1/2 cup of chicken broth to the chicken before putting it into the oven.

Chicken Kebabs Ingredients: 12 oz. chicken breasts, cut into bitesized pieces 1/2 cup Mrs. Dash Zesty Garlic-Herb 10-minute Marinade 4 oz. andouille sausage – slice into 16 thin slices 1 tablesp. Mrs Dash Lemon Pepper Seasoning Blend 8 skewers Method:

1. Heat a grill. Soak wooden skewers in water to avoid charring. 2. Put the chicken cubes into a resealable plastic bag. Pour in the Mrs. Dash marinade. Marinate in the refrigerator for 10 minutes. 3. Alternately place chicken and 2 slices of andouille onto each skewer. Lay them on an oven tray. 4. Sprinkle each kebab with Mrs. Dash seasoning blend. 5. Grill for about 4-5 minutes over high heat, turning to ensure even cooking.

Baked Crispy Chicken Nuggets Ingredients (For 6 servings): 3 filleted chicken breasts, about 6 oz. each 1/4 cup oat bran 1/4 cup wheat germ 1 tablesp. Flax seed, coarsely ground 1/4 cup almonds, coarsely ground 1/2 teasp. Sea salt 1/2 teasp. White pepper pinch of garlic powder

1/2 cup low-salt chicken broth or water 1 large egg white, lightly beaten Method: 1. Preheat the oven to 400°F. Prepare a baking tray 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. Combine all the dry ingredients in a large bowl and mix well with a wire whisk - this is the coating mixture. 4. In a medium bowl, combine the water and egg. Dip each nugget into this mixture, then dip each piece into the

coating mixture. Make sure each piece is well coated. 5. Arrange on the baking tray. Bake for 10-15 minutes or until golden.

Baked Honey-Glazed Chicken Ingredients: 2 chicken breasts (5 oz.) 1 tablesp. Honey 1 tablesp. Balsamic vinegar 1 spring onion (scallion), chopped 2 garlic cloves, chopped 1/2 teasp. Dried basil 1/4 teasp. Black pepper Method:

1. Pre-heat the oven to 375 degrees. 2. Place the chicken breasts into a baking pan. 3. Combine all the other ingredients in a jug. Pour over the chicken and bake for 20-25 minutes.

Baked Chicken with Garlic and Red Onions Ingredients: 2 Tbsp. Mrs. Dash Original Blend 4 boneless, skinless chicken breasts 2 garlic cloves, slivered 1 Tbsp. olive oil 1/4 red onion, sliced cooking spray Method: 1. Preheat the oven to 350° F.

2. Spray the inside of a skillet with cooking spray and put the garlic and onions into it. 3. Brush the chicken breasts with olive oil and sprinkle with Mrs. Dash Original Blend. Place on top of the garlic/onions. 4. Cover loosely with foil and put into the oven. Bake for 15 minutes. 5. Increase oven temperature to 375 F. Remove the foil (you’ll use it again later) and turn the chicken over. Bake a further 10 minutes. 6. Remove the skillet from the oven and cover lightly with foil. Let stand for 5 minutes, then serve.

MEAT RECIPES

Anabolic Chili Beef and Broccoli Stir-Fry

Beef Chili Medley Beef Stroganoff Beef With Spinach and Mushrooms Lasagna with Spinach Noodles Pork Chops with Mustard Glaze Sloppy Gyms Steak with Potatoes Grilled Ostrich With Chili and Papaya Salsa

Anabolic Chili Ingredients (for about 9 cups): 1 1/2 lbs. ground bison or extra-lean ground beef 1 onion, chopped 1 green pepper, roughly chopped 3 garlic cloves, chopped 1 tablesp. Chili powder 1 teasp. Turmeric 1 teasp. Oregano 2 cans black beans 2 cans chopped tomatoes, with juice 1 can low-sodium beef broth

salt and pepper to taste Method: 1. In a saucepan, cook the ground meat, onion, green pepper and garlic for 5-6 minutes, until almost cooked. 2. Add all the other ingredients and bring to the boil. 4. Reduce the heat and stir for 2 minutes or until it reaches desired thickness.

Beef and Broccoli Stir-Fry Ingredients (for 1 serving): 6 oz. sirloin steak, cut into strips 1 teasp. Olive oil 3 cups raw broccoli florets 2 carrots, thinly sliced 1 onion, cut into wedges 3 tablesp. Low-sodium beef or chicken broth 1 tablesp. Reduced-sodium soy sauce 1 teasp. Whole-wheat flour 1/2 teasp. Stevia

Method: 1. Heat the olive oil in a large skillet and add the prepared vegetables. 2. Stir-fry until the vegetables are tender and onions are browned. Set aside. 3. Stir in the beef strips; cook until done. 4. In a small bowl, combine the remaining ingredients, stirring to dissolve the flour; add to the beef mixture and cook, stirring constantly, until sauce thickens.

Beef Chili Medley Ingredients (for 8 servings): 1 tablespoon olive oil 1 pound lean ground beef 1 onion, chopped 1 green pepper, chopped 3 tomatoes, chopped 1 teaspoon chili powder 1/2 teaspoon cumin powder dash of red pepper salt to taste 1 can red kidney beans

1 can chick-peas 1 can corn, rinsed and drained 1 8-ounce can low-sodium tomato paste 6 ounces water Method: 1. First rinse and drain the beans, chickpeas and corn. 2. Heat the oil in a saucepan, then brown the ground beef. 3. Add the remaining ingredients and stir through. 4. Cover the saucepan and simmer for 1 hour, stirring occasionally. Leftover chili can be kept covered in the refrigerator. When re-heating, add a

little water if necessary and stir gently until heated through.

Beef Stroganoff This is one of my favorite musclebuilding recipes. It can be prepared in about 20 minutes, is highly nutritious and very tasty. Ingredients: 1 cup of whole-wheat pasta (spaghetti, or linguine) 16 oz. beef, cut into long strips (You can also use extra-lean ground beef or turkey) 1 tablesp. Olive oil

1/2 cup chopped onion 1 cup mushrooms 1/4 teasp. Black pepper 8 tablesp. Fat-free sour cream 6 oz. water 1 teasp. Chopped parsley 1/4 teasp. Nutmeg 1/2 teasp. Crushed garlic 2 teasp. Mayonnaise a little salt and pepper to taste Method: Cook and drain the pasta and set aside. 1. Heat the olive oil in a large saucepan. Saute the onion, garlic, mushrooms,

parsley and nutmeg. 2. Add the beef, mayonnaise and seasoning. Add a little water as necessary. 3. Gently stir the mixture to distribute the mayonnaise. 4. Lower the heat and simmer for 30 – 40 minutes or until the beef is tender. 5. Stir through the sour cream. Serve over the pasta.

Beef With Spinach and Mushrooms Ingredients: 2 tablespoons olive oil 1/2 pound lean ground beef 1/2 onion, chopped 1/2 clove garlic, crushed 1/2 shallot (spring onion), sliced 1/2 green pepper, chopped 1/2 pound fresh mushrooms, sliced 5 ounces fresh spinach, washed and drained

1/2 cup non-fat yogurt 1 ounce cottage cheese 1 ounce water 1 1/2 tsp fresh oregano Method: 1. Heat the olive oil in a skillet. Brown the minced beef in the oil. 2. Add the onion, shallot, green pepper and garlic and stir until tender. 3. Add the spinach and sliced mushrooms. Once the spinach is limp, add the rest of the ingredients. Stir through and serve.

Lasagna with Spinach Noodles Ingredients: 2 pounds lean ground beef 1 pound spinach noodles 2 large onions, chopped 1 clove garlic, crushed 1/4 cup dry white wine 4 large ripe tomatoes, pureed 7 ounces salt-free tomato paste 2 tablesp. Each of chopped fresh parsley, basil and oregano

32 ounces ricotta cheese 2 egg whites 1 pound fresh spinach, chopped, cooked and drained 1 large tomato, thinly sliced to garnish Method: 1. Pre-heat the oven to 350 deg. F. Cook and drain the noodles. 2. Brown the ground beef. Add the onions and stir until the onions are almost soft. 3. Add the garlic and wine and simmer for 5 minutes or until the wine has evaporated. 4. Stir in the tomatoes, tomato paste and

herbs. Simmer uncovered for 20 minutes. 5. Using a blender, puree the ricotta cheese, spinach and egg whites. Add to the noodles. 6. Spoon a layer of meat sauce into a large baking dish, followed by a layer of noodles/spinach mixture. 7. Repeat the layering, finishing with noodles. Arrange tomato slices on top. Bake for 45 minutes. Serves 12.

Pork Chops with Mustard Glaze Ingredients: 4 oz lean pork chops 1/2 cup unpolished rice 1/2 teasp. Mrs dash seasoning 1 teasp. Mustard 2 tablesp. Brown sugar 1/2 teasp. Cinnamon 1/2 teasp. Dried basil 8 baby carrots, cleaned and rinsed 1/4 cup water

Method: 1. Pre-heat the oven to grill (broil). 2. Grill the chops until the meat is no longer pink. 3. Cook the rice according to directions. 4. Combine the carrots, seasoning and water in a medium saucepan. Set aside. 5. Remove the chops from the oven and turn them over. Reduce oven heat to 350 deg. F. 6. Mix the mustard, brown sugar, cinnamon and basil. 7. Spread the chops with the mustard mixture and return them to the oven until done.

8. Bring the vegetables to a boil and simmer until done. Once the chops are done, serve with the rice and vegetables.

Sloppy Gyms Ingredients: 1 pound ground sirloin 1 16-ounce can Ragu cooking sauce 1/4 teasp. Oregano 1/4 teasp. Basil 1/4 teasp. Thyme Dash black pepper 1/8 teasp. Chili powder 4 whole-wheat pita rounds Method:

1. Brown the meat in a skillet. 2. Add all the other ingredients except the pitas and simmer for 5 minutes. 3. Spoon into whole-wheat pita rounds and serve. Serves 4

Steak with Potatoes Ingredients: 4 ounces lean, top sirloin steak 2 whole potatoes 1 cup (250 ml) corn Mrs. Dash seasoning 1 teasp. Butter 1 tablesp. Extra virgin olive oil 1 cup mushrooms Salt and pepper to taste Method:

1. Pre-heat the oven to 350 deg.F. 2. Cut the potatoes in half lengthwise but not right through. 3. Spread half a teaspoonful of butter onto the cut sides of each potato and lightly sprinkle with salt and pepper. 4. Wrap the potatoes in the foil. Set your oven timer for 40 minutes. Put the potatoes into the oven. 5. Cook the potatoes, making sure they are soft right through when the timer stops. 6. Meanwhile, wash the steak and wipe the mushrooms with a damp cloth. Season the steak with Mrs.Dash seasoning. Heat the olive oil in a medium-sized

frying pan. 7. Fry the steak for 5-10 minutes on each side. Remove from the pan and keep warm. 8. Put the mushrooms into the pan and sauté until soft. To serve, top the steak with the mushrooms. Let the potatoes stand for 5 minutes after removing them from the oven, before serving with the steak.

Grilled Ostrich With Chili and Papaya Salsa We South Africans love our barbeque! Ostrich meat is very low in fat. Here are some healthy barbeque treats. Ingredients: 800g ostrich fillets sea salt and ground black pepper extra-virgin olive oil For the chili and papaya salsa: 2 small red chilis, finely chopped

2 large papayas, cubed 1 red pepper, cubed 2 garlic cloves, finely chopped 5cm.-piece of root ginger, peeled and finely chopped 1 cucumber, cubed 1 handful fresh coriander, chopped 1 handful fresh mint leaves, chopped juice of 1 lemon extra-virgin olive oil seasoning to taste 4 small sweet potatoes, cut into quarters (to serve) Method:

1. Brush the ostrich fillets with olive oil and sprinkle with seasoning. 2. For the salsa: combine the salsa ingredients and test for seasoning; add some sugar if needed. 3. Place the sweet potato wedges on a grill and leave to grill for about 15 minutes, turning frequently, or you may partly-cook the sweet potatoes in the microwave oven before grilling them to shorten the cooking process. 4. Arrange the ostrich fillets on the barbeque and grill for about 3 minutes on each side or as you prefer. 5. Serve the grilled ostrich with chilipapaya salsa and sweet potato wedges.

PASTA RECIPES Italian Shrimp Pasta Pasta With Turkey Sausage Penne With Chicken and Avocado Salmon and Pasta Bake Fettuccine Puttanesca

Italian Shrimp Pasta Ingredients: 3/4 cup whole-wheat angel-hair pasta (cooked measurement) 15 large shrimp 1 oz. parmesan cheese, grated 1/2 cup broccoli florets (uncooked) 1/4 cup red peppers, chopped 4 tablesp. low-calorie Italian salad dressing Method: 1. Cook the pasta according to package

directions, then drain and set aside. 2. Heat 2 tablesp. of the salad dressing in a pan. Add the broccoli, peppers and shrimp; stir-fry for 2-3 minutes. Serve over the pasta; dribble over the remaining salad dressing and sprinkle with grated parmesan.

Pasta with Turkey Sausage Ingredients: 2-3 turkey sausages, sliced into 1/2-inch pieces 1 cup whole-wheat bow-tie pasta 1/2 cup green pepper, sliced 1/2 cup red pepper, sliced 1 tablesp. onion, chopped 1 clove garlic, chopped 1 cup low-sodium beef broth 1 ounce low-fat cheddar cheese, grated 1 tablesp. olive oil

Method: 1. Cook the pasta, drain and place in a bowl. Set aside. 2. In a medium-sized saucepan, pour the olive oil and 1/4 cup of beef broth. Heat for about 3 minutes, then add the turkey sausage; cover the saucepan and cook for about 10 minutes. 3. When the sausage is cooked through, transfer it to a bowl and set aside. 4. In the same saucepan, add another 1/4 cup of beef broth, onion, peppers and garlic. Saute until the vegetables are tender. 5. Add the sausage, pasta, cheese and remaining broth; stir gently until the

cheese has completely melted and blended with the other ingredients. Serve immediately.

Penne With Chicken and Avocado Ingredients: cooked penne noodles 1 chicken breast fillet, cooked and cut into bite-size pieces 2 avocados, well mashed 225g low-fat sour cream or plain yogurt 1 clove garlic, crushed 55g black olives, chopped black pepper to taste Method:

1. Lightly saute the garlic in a little olive oil. 2. Add the mashed avocados, sour cream, chicken and black olives. 3. Gently heat over low heat and serve over cooked penne.

Salmon and Pasta Bake Ingredients: For the Pasta: 410g pasta of your choice (uncooked) 1 courgette (baby marrow), sliced 1 red pepper, chopped 1 clove garlic, crushed 410g can pink salmon, drained & flaked 1 teasp. paprika 1 teasp. chilli powder, or to taste 1 teasp. French mustard 1 1/2 cups evaporated milk

1 1/2 cups chicken or vegetable stock 2 tablesp. cornflour, blended with 4 tablesp. water 1 talesp. Parmesan cheese, grated freshly-ground black pepper Cheesy Topping: 2 teasp. grated Parmesan cheese 2 tablesp. breadcrumbs Method: 1. Cook the pasta in a large saucepan following directions. Drain, set aside and keep warm. 2. Lightly oil a non-stick frying pan and heat over medium heat.

3. Add the courgette, red pepper and garlic; stir-fry for 2 minutes. 4. Add the salmon, paprika, chili powder, mustard, evaporated milk, stock and cornflour mixture and bring to the boil. 5. Cook, stirring, until the mixture thickens. 6. Stir in the Parmesan cheese and add black pepper to taste. 7. Add the pasta and combine well. Pour into a large ovenproof dish. 8. For the topping: combine Parmesan cheese and breadcrumbs and sprinkle over the pasta dish. 9. Bake at 200C for 15-20 minutes or until the contents are bubbling and the

top is golden.

Fettuccine Puttanesca Ingredients: 400g fettuccine, cooked or blanched 10 anchovy fillets, finely chopped 3 cups chopped tomatoes, fresh or canned 3 tablesp. capers 4 tablesp. black olives, stoned and roughly chopped 1 cup fresh basil, shredded 100ml. olive oil Method:

1. Heat the anchovies in the olive oil until they start to disintegrate. 2. Add the chopped tomatoes and capers; cook until it starts to form a sauce. 3. Add the chopped black olives and shredded basil; remove from the heat. 4. Add the fettuccine and combine well.

VEGETABLE DISHES

Broccoli with Grated Cheddar Cheese Potato and Parsnips Mash Spicy Lima Beans With Turkey Bacon

Spinach With Rice Ultimate Baked Potato

Broccoli with Grated Cheddar Cheese Ingredients: cooking spray 2 cups fresh broccoli florets 2 tablespoons grated cheddar 1/2 lemon (juice) vegetable seasoning to taste 1 Tbsp. olive oil Method: 1. Preheat oven to 325 degrees F.

2. Spray 9 x 9 x 2-inch roasting pan with cooking spray. 3. Combine the broccoli, lemon juice, seasoning and olive oil in a bowl. 4. Spread out the broccoli mix in the roasting pan. Roast in oven for 30 minutes. 5. Remove from oven and sprinkle with grated cheddar. Return to oven for a few minutes until the cheese has melted. Serve.

Potato and Parsnips Mash Ingredients: 7 medium potatoes, peeled and cut into 2-inch (5cm) pieces 3 medium parsnips, peeled and cut into pieces 1 tsp (5ml.) lemon pepper seasoning 1/2 cup (120ml.) milk 2 Tbsp. (30ml.) butter Method: 1. Place the potatoes and parsnips into a large pot of cold water and bring to the

boil. 2. Reduce the heat and cook for about 15 minutes or until tender. 4. Heat the milk and butter together in small saucepan. 5. Using a potato masher, mash the potatoes and parsnips. Gradually add the milk together with lemon pepper seasoning and continue to mash until the vegetables are smooth and creamy. Serve immediately.

Spicy Lima Beans With Turkey Bacon Ingredients: 4 strips turkey bacon, chopped 3 cups frozen lima beans 3/4 cup fat-free, low-sodium chicken broth 2 tablesp. Mrs. Dash Tomato-BasilGarlic Seasoning Blend 1 teasp. Mrs. Dash Extra-Spicy Seasoning Blend Method:

1. Cook the bacon in a medium-sized saucepan over medium heat for 8-10 minutes, stirring frequently. 2. Add the tomato-basil-garlic seasoning. 3. Add the chicken broth and bring to the boil. Reduce heat. 4. Add the lima beans and extra-spicy seasoning. Cover and simmer over low heat for 20-25 minutes or until the beans are cooked. 5. Check the seasoning and serve.

Spinach With Rice Ingredients: 1/3 cup rice, cooked 3 Tbs. low-fat cottage cheese 1 egg white, beaten until fluffy 2 tsp. chopped, fresh parsley 2 tsp. chopped, fresh dill Dash of pepper 2 cups fresh spinach, chopped 3 tsp. whole-wheat breadcrumbs Method:

1. Preheat the oven to 350 degrees. 2. In a small bowl, mix together egg white, parsley, dill and pepper. 3. Combine rice and cottage cheese in a mixing bowl. 4. Mix the rice and egg mixtures together well. Turn out into a casserole dish and sprinkle breadcrumbs on top. 5. Bake for 40 minutes.

Ultimate Baked Potato This is a delicious and well-balanced lunch dish that is easy to prepare. Ingredients: 1 medium-sized potato 1/2 cup low-fat cottage cheese 2 oz. low-fat Cheddar cheese 1/4 cup salsa 1/4 cup chopped shallots (spring onions) Method:

1. Bake the potato in a microwave oven until done. Cut it in half so that you can open it for the filling. 2. Top with 2 ounces of grated cheddar cheese and place it under a griller for about one minute until it is slightly melted. 3. Top with salsa and then cottage cheese and shallots. Serve immediately.

SALADS Watch this video for a delicious, high-protein salad dressing…

...or click here to watch directly from YouTube Apple Coleslaw Greek Chicken Salad

Guacamole Mediterranean Chicken Salad Peppers, Spinach and Orange Salad Salmon and Quinoa Salad Seafood and Citrus Salad Steak and Broccoli Salad Tuna and Fruit Salad Workout Power Salad

Apple Coleslaw Ingredients: 1 cup green cabbage, finely shredded 2 carrots, grated 1 stalk celery, chopped 1/4 teasp. onion flakes dash of garlic powder pinch of thyme 1 ounce raisins 1 green apple, cored and sliced 1 tablesp. raspberry vinegar

1 tablesp. apple juice concentrate 1/4 cup non-fat yogurt Method: 1. In a salad bowl, combine the first 8 ingredients. 2. In a small jug combine vinegar, apple juice concentrate and yogurt. Pour over the cabbage mixture. 3. Refrigerate for a few hours or overnight. Serves 2

Greek Chicken Salad Ingredients: 3 cups cooked chicken, diced 1/2 cup black olives, sliced 1/4 cup red onion, chopped 1 green pepper, chopped 3 Roma tomatoes, chopped 1/2 cup diced cucumber 4 oz. Feta cheese, crumbled For the Dressing: 1/4 cup olive oil

2 tablesp. balsamic vinegar 2 tablesp. fresh basil, chopped 1 tablespoon fresh oregano, chopped Method: 1. In a medium-sized bowl, combine the chicken, olives, onion, green pepper, tomatoes, cucumber and feta cheese. 2. In a small bowl, whisk together the dressing ingredients. 3. Pour the dressing over the chicken and stir gently through.

Guacamole Ingredients (for 10 servings): 2 tablesp. Mrs. Dash Southwest Chipotle Seasoning Blend 2 ripe avocados, halved 1 tablesp. lime juice 1 medium tomato, diced Method: 1. Mash the avocado with the Mrs. Dash seasoning and lime juice in a bowl. 2. Stir in the diced tomatoes; let stand at room temperature for about 1 hour

before serving.

Mediterranean Chicken Salad This is a delicious and healthy salad. Simply serve on lettuce or spoon the salad into pita halves for a quick and delicious lunch or dinner! Ingredients: 3 cups cooked chicken, chopped 1/2 cup pitted black olives, drained and sliced 1/4 cup diced red onion 1 medium green pepper, diced

3 Roma tomatoes, seeded and diced 4 ounces feta cheese, crumbled 1/2 cup peeled and diced cucumber 1/4 cup extra-virgin olive oil 2 tablespoons balsamic vinegar 2 tablespoons fresh basil, chopped 1 tablespoon fresh oregano, chopped Method: 1. In a medium bowl, gently stir together the first 7 ingredients. 2. In a smaller bowl, whisk together the last 4 ingredients. Pour over the chicken mixture and stir gently through.

Peppers, Spinach and Orange Salad Ingredients: 2 teasp. Mrs. Dash Table Blend 2 medium green peppers, de-seeded and cut julienne 1 medium orange, peeled and sectioned 1 head Boston lettuce, rinsed and torn into pieces 2 cups fresh baby spinach 1/2 small red onion, cut into thin rings 2 tablesp. olive oil

2 tablesp. balsamic vinegar orange zest, finely grated Method: 1. Mix the spinach and lettuce together and divide among 6 plates. 2. Arrange the pepper strips, orange sections and onion rings over the lettuce. 3. Make the dressing just before serving: whisk together the olive oil, vinegar, Mrs. Dash Table Blend and grated orange zest. Dribble over the salad and serve.

Salmon and Quinoa Salad Ingredients: 1/2 can canned salmon - bones removed 2 tablesp. mayonnaise 1 tablesp. Italian salad dressing 1/2 cup cooked quinoa 1/4 cup celery, chopped 1/4 cup onion, chopped 1/4 cup red pepper, chopped Method: 1. In a small bowl, combine the

chopped celery, onion and pepper, mayonnaise and salad dressing. 2. Add the salmon and quinoa and blend well. Serve chilled.

Seafood and Citrus Salad Ingredients: 1 cup water 1/2 cup dry white wine 1 teaspoon dried thyme 1 teaspoon dried marjoram 1 lb. large shrimp, peeled and de-veined 1-8 oz. lobster tail, cut into bite-size pieces 8 oz. bay scallops 8 oz. jumbo lump crabmeat

1 cucumber, peeled and quartered 1 red bell pepper, diced 1/2 cup red onion, diced 1/2 cup orange yogurt 1/4 cup fresh orange juice 1 T. fresh lemon juice 1 T. olive oil 1 T. Dijon mustard 1 T. dried chives 1/4 teaspoon orange rind, grated 1/4 teaspoon lemon rind, grated 1/4 teaspoon lime rind, grated 1/4 teaspoon pepper 1/8 teaspoon salt

4 cups small spinach leaves 1 cup mandarin orange sections Method: 1. In a large frying pan, place the first 4 ingredients and bring to a boil. 2. Add the shrimp, lobster and scallops; reduce heat, cover and simmer for 4 minutes or until cooked. 3. Drain off the liquid and leave to cool, then transfer to a large bowl. Add the cucumber, bell pepper and onion. 4. In a small bowl, mix together the ingredients from orange yogurt - salt. Pour half of this mixture over the shrimp mixture; toss well, cover and refrigerate for 30 minutes. Cover and refrigerate the

remaining orange mixture. 5. For each serving, place 1 cup small spinach leaves in the serving bowl, top with 1/2 cupful of seafood salad and garnish with cucumber and mandarin sections. Sprinkle the remaining orange juice mixture over. Serve chilled.

Steak and Broccoli Salad Ingredients: 1/2 pound cooked steak, cut into strips 1 cup broccoli, cooked and chopped 1 cup cut green beans, cooked 1 stalk celery, sliced 1/2 cup mushrooms, sliced 1 spring onion (scallion), sliced 1/2 tablesp. red wine vinegar 1/2 tablesp lemon juice 1/4 cup non-fat yogurt

1/2 teasp. mustard 1/4 teasp. black pepper 1/2 head of lettuce 1/2 tomato, sliced fresh parsley, chopped Method: 1. In large salad bowl, combine the first 6 ingredients. 2. In a small bowl, whisk together the vinegar, lemon juice, yogurt, mustard and pepper for the salad dressing. 3. Arrange the salad ingredients on a bed of lettuce leaves. Garnish with sliced tomato and sprinkle with chopped parsley.

Serve chilled.

Tuna and Fruit Salad Ingredients: 1 pear, chopped 1 slice of pineapple, chopped 1 can of tuna in brine, drained and flaked 1/2 cup low-fat yogurt 1/2 teasp. curry powder 1/2 teasp. vanilla 1/4 cup raisins 1 apple, chopped Lettuce leaves to serve

Method: 1. Toss together all the ingredients except the lettuce. Mix well. 2. Line a serving platter with lettuce leaves. Arrange the mixture over the lettuce leaves and serve chilled.

Workout Power Salad Ingredients: 1 cup lettuce, torn into bite-sized pieces 1/3 cup spinach, torn into bite-sized pieces 1/3 cucumber, peeled and sliced 1/3 tomato, sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado, cubed 1 tblsp. raw sunflower seeds

1 tblsp. olive oil 2 tsp lemon juice Dash each of thyme, parsley, basil Method: 1. In a medium-sized salad bowl, combine the first 9 ingredients. 2. In a small bowl, whisk the olive oil, lemon juice and herbs. Pour over the salad and toss well.

MISCELLANEOUS RECIPES

Banana Bread High-Protein Oatmeal Pancakes

Mexican Souffles Protein Pancakes Protein-Rich Pancakes with Berries

Banana Bread Ingredients: 3 egg whites 1/3 cup water 1/2 teasp. banana or vanilla extract 1 scoop whey protein powder, banana flavor 1 1/3 scoops whey protein powder, vanilla flavor 1/4 cup Splenda 2 teasp. baking powder Method:

1. Whish the egg whites, water and banana extract. 2. In another bowl, mix together the whey powder, Splenda and baking powder. 3. Slowly mix the powder mixture into the egg-white mixture until completely blended. 4. Pour into 6 mini-loaf pans about 1/4 full with the mixture; bake at 300 degrees F for 10-12 minutes.

High-Protein Oatmeal Pancakes Ingredients for 6 pancakes: 1/4 cup oatmeal 6 egg whites, lightly beaten 1 tablespoon ground flax 1 level teaspoon cinnamon 1/4 teaspoon Baking Soda 1 teaspoon Splenda cooking spray Method:

1. Heat a heavy-bottomed frying pan until hot, then adjust the temperature to medium setting. 2. Place all the ingredients into a bowl and, using a fork, mix lightly but completely. 3. Spray the pan with cooking spray. 4. Drop spoonfuls of the mixture into the pan. Flip them over when bubbles start to form and the edges begin to turn brown. Finish cooking until done.

Mexican Souffles Ingredients: 2 tablesp. Mrs. Dash Southwest Chipotle Seasoning Blend 4 whole eggs, separated in 2 mediumsized bowls 1/2 spring onion (scallion), finely sliced, white and green parts Method: 1. Oil or spray four 4-oz. oven-proof ramekins. 2. Whisk the egg yolks until light in

color, about 2 minutes. 3. Add the Mrs. Dash seasoning and scallion, beat for 20 seconds. 4. Using a clean, dry whisk, whisk the egg-whites until almost stiff, 1-2 minutes; carefully fold it into the egg yolk mixture. 5. Pour into the ramekins and bake at 400 degrees for 4-5 minutes until puffedup and nicely browned.

Protein Pancakes Ingredients: 3 egg whites 2 tablesp. low-fat cottage cheese 1 teasp. vanilla extract 1/3 cup dry oats 1 scoop whey protein powder, vanilla flavor Splenda to taste Method: 1. Mix together the egg-whites, cottage

cheese and vanilla extract in a bowl. 2. Add the oats, whey protein and Splenda; mix well. 3. Cook as with regular pancakes, turning at half-time. 4. Drizzle with fruit syrup or serve with fresh fruit.

Protein-Rich Pancakes with Berries Ingredients: 1 scoop whey protein powder 3 egg whites 1/3 cup rolled oats 1/2 teasp. baking powder 1 teasp. vanilla 1 packet of sweetener 1 cup mixed berries 1-2 tablesp. sugar-free maple syrup or honey

Method: 1. Lightly whisk the egg whites, then add all the other ingredients and mix together. 2. Place large spoonsful of the mixture onto a hot, pre-oiled griddle or heavybased frying pan. When the edges begin to turn brown, flip them over to cook the other side. Serve topped with sliced fruit and a little maple syrup or honey.

DESSERT RECIPES

Baked Cheesecake with Honey Black Forest Cheesecake with Variations Blueberry and Cottage Cheese Dessert Lemon Cheesecake Protein Pudding Raspberry Cheesecake Strawberry Meringues Sweet Potato Cheesecake

Baked Cheesecake with Honey Ingredients: 2 cups cottage cheese 3 eggs 1/2 cup yogurt 1/3 cup honey 1 teasp. lemon peel, finely grated 1-2 teasp. vanilla Method: 1. Pre-heat oven to 350F. 2. Blend all the ingredients until very smooth.

3. Pour the mixture into a loaf pan and bake for 30 minutes, or until the edges become slightly browned. 4. Remove from the oven and cool, then refrigerate for several hours. Before serving, top with fresh or canned, drained berries or other fruit of your choice.

Black Forest Cheesecake with Variations Ingredients for basic cheesecake: 250 grams fat-free ricotta cheese 500 grams cottage cheese 9 egg whites For Black Forest, add: 200 grams fat-free yogurt 50 grams whey protein powder (chocolate flavor) 50 grams cherries, chopped

1 teasp. rose water 1 teasp. chocolate essence For Blueberry-Vanilla, add: 200 grams blueberry yogurt 50 grams whey protein powder (vanilla flavor) 50 grams blueberries 1 teasp. vanilla 1 teasp. rosewater Method: 1. Pre-heat the oven to 200 degrees CELCIUS. Line a baking dish/pan with oven paper.

2. Whisk the egg whites until thick. Set aside. 3. In a mixing bowl, combine the cheeses, yogurt, whey powder, rose water and vanilla. 4. Add the whisked egg whites and gently fold it through with the fruit. 5. Pour the mixture into the baking dish/pan and place it in the 200-degree CELCIUS oven for 30 minutes, then reduce the heat to 160 C for a further 30 minutes. 6. Turn off the oven but leave the cheesecake inside for yet another 30 minutes. 7. Remove the cheesecake from the oven and let it cool, then refrigerate.

This cheesecake can also be frozen.

Blueberry and Cottage Cheese Dessert Ingredients: 1 cup low-fat cottage cheese 1/4 cup skim milk 3/4 cup whole wheat flour 2 egg whites 1 1/2 teaspoons lemon juice 1 cup fresh blueberries Method: 1. Heat a non-stick frying pan over

medium heat. 2. In a bowl, combine the cottage cheese, skim milk and flour. 3. Beat the egg whites until frothy but not stiff; add to the cottage cheese mixture. 4. Stir in the lemon juice, then stir in the blueberries. 5. Pour the mixture into the frying pan and leave it to cook: carefully turn it over when bubbles appear on top and the bottom is lightly browned. 6. Divide the dessert into four wedges and serve.

Lemon Cheesecake Ingredients: 200g fat-free cottage cheese 2 eggs 3/4 cup splenda 2 lemons, juiced 1/2 teasp. baking powder grated zest of half a lemon Method: 1. Pre-heat oven to 375 degrees F. 2. In a mixing bowl, beat cottage cheese

and eggs with a wire whisk until smooth and creamy. 3. Mix in splenda and lemon juice, then add baking powder and lemon zest and mix well. 4. Pour the mixture into two 2.5-inch ramekins. 5. Place the ramekins into a large baking pan; pour hot water into the baking pan so that the water reaches about half-way up the sides of the ramekins. 6. Carefully place the baking pan into the oven and bake for 35-40 minutes. 7. When done, remove the pan from the oven and take out the ramekins; allow them to cool.

8. When cooled, refrigerate for several hours (preferably overnight) before serving.

Protein Pudding Ingredients: 1 packet jello powder 2 cups low-fat milk 2 scoops whey protein powder (vanilla flavor) Method: 1. Pour all the ingredients into a bowl. Stir with a wire whisk to moisten, then whisk briskly until smooth. 2. Refrigerate for 2-3 hours or until set, then serve.

Raspberry Cheesecake For cheesecake lovers, this recipe will give your diet a boost in protein. Ingredients: 2 cups low-fat cottage cheese 2 eggs 1/2 cup low-fat sour cream 1/2 cup strawberry-flavored whey protein powder 1/4 cup Splenda 1 tsp vanilla extract 1 cup frozen raspberries in light syrup

Method: 1. Preheat the oven to 375 degrees. 2. Put all the ingredients into a mixing bowl and beat until very smooth. 3. Pour the mixture into an oiled or nonstick pie pan and place it on the top rack of your oven. 4. Put another pan containing some water on the lower rack of the oven. 5. Bake for 35-40 minutes. 6. Remove from the oven and let cool. 7. Spoon berries and syrup over and serve.

Strawberry Meringues Ingredients: 6 egg whites 1/4 tsp cream of tartar 2 cups sliced strawberries 2 tbsp Splenda 4 scoops whey protein powder (strawberry or vanilla) a little water for thinning Method: 1. Pre-heat oven to 250 degrees F.

2. Using an electric mixer and a large mixing bowl, beat the egg whites and cream of tartar until the egg whites are thick and hold stiff peaks. 3. Spoon the mixture into 2 large, balllike portions onto a baking tray lined with baking paper. 4. Using the back of a dessert spoon, press down the center of each portion to form a hollow (where you will place the fruit). 5. Bake in the oven for 5-10 minutes or until the mixture turns a light goldenbrown. Remove from the oven and allow to cool. 6. Roughly chop the strawberries and mix in a bowl with Splenda. Add the

whey powder, 1 scoop at a time, mixing well after each addition. 7. Add water, 1 tablespoon at a time, until the mixture has a creamy texture (not too runny). 8. Pour the strawberry mixture into the meringue hollows, allowing it to dribble over the sides. Cool and serve.

Sweet Potato Cheesecake Ingredients: 1-2 sweet potatoes, peeled 1 tub fat-free cream cheese Splenda to taste 2-3 egg whites cinnamon or nutmeg (optional) Method: 1. Pre-heat the oven to 350 degrees. 2. Whisk together the cream cheese and Splenda until smooth.

3. Add the egg whites and mix again. Add the spice if you wish. 4. Meanwhile, boil the sweet potatoes then mash them until quite smooth. 5. Add the mashed sweet potatoes to the cream cheese mixture. Mix well. 6. Pour the mixture into a baking pan and bake for 1 1/2 hours. May be eaten warm or chilled.

SHAKES, SNACKS & PROTEIN BARS Watch this video for a delicious Protein Bar recipe…

...or click here to watch the video directly from YouTube Apple and Cinnamon Protein Bars Bagel with Cream Cheese Banana-Oat-Bran Shake

Blueberry Cream Protein Shake Chocolate-Raspberry Protein Shake Cinnamon-Maple Meal Replacement Shake High-Protein Cheesecake Smoothie High-Protein Fudge Bars Mixed Berry Smoothie Muscle-Builder Shake Orange Protein Shake Peanut Butter Muscle Shake Peanut Butter Protein Balls Pineapple Power Shake Root Beer Protein Shake Strawberry Banana Smoothie Strawberry Protein Shake (Post-

Workout) Strawberry-Cheesecake Shake Superman Power Shake Tropical Protein Shake

Apple and Cinnamon Protein Bars Makes 16 squares.

Ingredients: 4 scoops whey protein powder, vanilla flavor 1/2 cup almond meal 2 teasp. baking powder 1/4 teasp. salt 2 teasp. cinnamon 1/4 teasp. nutmeg 1/4 teasp. allspice

3 egg whites 1/4 cup stevia or Xylitol 1/2 cup fat-free cottage cheese 1 teasp. vanilla extract 1 medium apple, coarsely grated Method: 1. Pre-heat oven to 350 drgrees. Spray a Pyrex dish (8x8 inches) with non-stick spray. 2. In a large bowl, mix together the first 7 (dry) ingredients. 3. In a small bowl, whisk together the egg whites, sweetener, cottage cheese and vanilla. Add this to the dry ingredients and blend well.

4. Fold in the grated apple until combined. 5. Transfer the batter to the prepared oven dish and bake at 350 degrees for 25 minutes.

Bagel with Cream Cheese Ingredients: 1 whole-wheat bagel 1 tablesp. peanut butter 1 cup cottage cheese 1/2 cup strawberries, roughly chopped Method: 1. Lightly toast the bagel. Apply the peanut butter. 2. Mix the cottage cheese and strawberries; serve with the bagel.

Banana-Oat-Bran Shake Ingredients: 2 scoops whey protein powder, vanilla flavor 1 banana, sliced 1/2 cup oatmeal 1/2 cup bran flakes 350ml. water grated zest of half a lemon 25gr. dextrose (only for post-workout) Blend together and serve.

Blueberry Cream Protein Shake NOTE: this shake is calorie-dense. If you are looking to cut your weight, use skim or low-fat milk and leave out the cream. Ingredients: 2 scoops whey protein powder, vanilla flavor 16 oz. whole milk 4 tablesp. heavy cream 30 blueberries

6 ice cubes Method: 1. Crush the ice cubes in the blender. 2. Add the remaining ingredients, blend and serve.

Chocolate-Raspberry Protein Shake Ingredients: 2 scoops whey protein powder, chocolate flavor 12 raspberries 10 oz. low-fat milk 6 ice cubes Method: 1. Crush the ice cubes in the blender. 2. Add the remaining ingredients, blend

and serve.

Cinnamon-Maple Meal Replacement Shake Ingredients: 2 scoops whey protein powder, vanilla flavor 1 cup oat flakes (raw or cooked) 1/2 teasp. cinnamon 2 tablesp. maple syrup (sugar-free) 1 tablesp. flax seed oil 16 oz. low-fat milk Blend and serve.

High-Protein Cheesecake Smoothie Blend together: 3/4 cup fat-free cottage cheese 1/2 scoop whey protein powder (vanilla flavor) 1 packet Splenda (optional) 1 tablesp. fat-free instant pudding mix (vanilla or cheesecake flavor) 4-5 tablesp. milk or water (to thin mixture) Mix until smooth.

Try topping with sliced strawberries or chopped almonds. Chill for 20 minutes before serving.

High-Protein Fudge Bars Ingredients (for 10 bars): 8 scoops whey protein powder, chocolate flavor 1 cup oatmeal 1/3 cup natural peanut butter 3 tablesp. honey 1/2 cup low-fat milk 3 tablesp. chopped peanuts Method: 1. Mix together all the ingredients

except the chopped peanuts; form into 10 bars. 2. Roll each bar in the chopped peanuts to coat. 3. Refrigerate for 30 minutes before serving.

Mixed Berry Smoothie Ingredients: 1 cup yogurt, fruit flavored 1 cup frozen, mixed berries 1 scoop whey protein powder, vanilla flavor 1/2 cup milk 2 ice cubes (crush in blender) 1 teasp. vanilla extract Method: 1. Pulse the ice cubes to crush.

2. Add the yogurt, milk and vanilla, blend again. 3. Add the whey powder and frozen mixed berries; blend until desired consistency is reached.

Muscle-Builder Shake Ingredients: 3/4 cup egg whites 3/4 cup milk 1 cup frozen strawberries 1 banana, sliced 1/2 cup cranberry juice 1 cup crushed ice Blend on high for 30 seconds, then serve.

Orange Protein Shake Ingredients: 1 scoop whey protein powder, vanilla flavor 1 cup orange juice 1 medium banana 1 1/2 cups low-fat milk Blend until smooth, then serve.

Peanut Butter Muscle Shake Ingredients: 2 scoops whey protein powder, vanilla flavor 1 tablesp. sugar-free instant pudding, butterscotch flavor 2 tablesp. chunky peanut butter 16oz. low-fat milk 5 ice cubes Method:

1. Crush the ice cubes in the blender. 2. Add the remaining ingredients, blend and serve. This shake is great if you're looking to pack on some muscle size.

Peanut Butter Protein Balls Ingredients (equal portions): whey protein powder organic creamy peanut butter honey Method: 1. Mix the equal portions of whey protein powder, peanut butter and honey together in a bowl. 2. Roll the mixture into balls and eat them as they are, or simply spoon out and eat.

Add some chopped nuts for variation.

Pineapple Power Shake Ingredients: 16 oz. low-fat milk 2 scoops whey protein powder, vanilla flavor 1/2 cup pineapple pieces 1/2 teasp. coconut essence (optional) 5 ice cubes Method: 1. Crush the ice cubes in the blender. 2. Add the remaining ingredients, blend and serve.

Root Beer Protein Shake Ingredients: 1 can diet root beer 8 oz. skim milk 2 scoops whey protein powder, vanilla flavor 2 tablesp. heavy cream 6 ice cubes Method: 1. Crush the ice cubes in the blender. 2. Add the remaining ingredients, blend

and serve.

Strawberry Banana Smoothie Ingredients: 2 ice cubes 1 scoop whey protein powder , vanilla flavor 1 cup low-fat plain yogurt 1/4 cup strawberries 1/4 banana. sliced Method: 1. Crush the ice cubes in the blender.

2. Add the remaining ingredients, blend and serve.

Strawberry Protein Shake (Post-Workout) Ingredients: 8 oz. low-fat milk 1 banana, sliced 8-10 frozen strawberries, or other frozen fruit 1 scoop whey protein powder, vanilla flavor 1 tablesp. flax seed oil 1 teasp. glutamine 1 teasp. creatine

Splenda to taste Method: Begin blending on low speed, gradually increasing to maximum speed. The shake will be thick and frothy when done.

Strawberry-Cheesecake Shake Ingredients: 16 oz. skim milk 2 scoops whey protein powder, vanilla flavor 10 frozen strawberries 4 tablesp. low-fat sour cream Blend all the ingredients, then serve.

Superman Power Shake Ingredients: 2 cups whole milk 1 large banana, sliced 7 strawberries 1/2 cup blueberries 4 scoops vanilla ice cream 1/4 cup vanilla yogurt 2 egg whites 1 teasp. sugar 1 tablesp. peanut butter

Blend well, then serve.

Tropical Protein Shake Ingredients: 12 oz. skim milk 2 scoops whey protein powder, vanilla flavor 1 banana 2 tablesp. low-fat sour cream 1 teasp. coconut extract Blend the ingredients, then serve.

WEBSITE RESOURCES Images in this e-book are from Dreamstime.com (Royalty-Free Stock Photography)

http://abouttestosterone.net/your-guideto-bodybuilding-success/

About the Author:

Thank you for purchasing my e-book on Bodybuilding Nutrition! I hope it will help to bring you

pleasing results in your muscle-building efforts. My interest in health and fitness is of long standing. Ever since I gained my Diploma in Swedish Massage and Physiotherapy some years ago, the subjects of exercise and healthy nutrition have been have been of great importance to me, as I am sure they are to you, too. I hope you enjoy preparing the musclebuilding meals this book has to offer. I wish you every success in your training – and happy eating! Barry Richardson. Want another 200+ Muscle-Building Recipes? Delicious recipes specifically

designed to build muscle! ANABOLIC COOKING RECIPES