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  1. #1
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
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    Recipe Ideas (Feel free to add your own)



    Protein/Fat Meal Combos:





    -Roasted Chicken and Almonds-

    Chicken (cut up in small pieces)

    Almonds

    Parmesan cheese

    Real bacon bits

    Add your favorite Carb-free sauce/seasonings/dressings



    -Chicken, Egg or Tuna Salad-

    Tuna or Chicken Breasts or Hard Boiled Eggs

    Real Mayonnaise

    Salt/Pepper



    -Ground Meat/Turkey Lettuce Wraps-

    85% or higher lean ground meat or Turkey ground meat

    Bacon bits

    Soy or Terakyi Lite

    Romaine lettuce wraps (optional)



    -Scrambled Eggs-

    Egg yolk (Limit to 2 per day)

    Egg whites

    Cheese

    Turkey sausage links

    Real bacon bits



    -Creamsicle Flavored Protein Shake-

    Protein shake (Orange Flavored)

    Hood Carb Countdown skim milk

    Flax seed oil/olive oil (tasteless!) or Almonds/Macadamias/Natural peanut butter/Almond Butter



    -Steak Dinner-

    Lean cut steak (top round, sirloin ,tenderloin etc)

    Mushrooms/Red Peppers/Onions

    Broccoli



    For best results, we recommend cooking the meat in a cast iron skillet on low-medium heat for 20-25 minutes.







    -Muffins-

    Ketogenics or Atkins chocolate chip/blueberry/banana nut Low Carb Muffin Mix

    Olive oil

    Eggs



    -Chicken Caesar Salad-

    Salad with Chicken

    Caesar dressing

    Real bacon bits

    Almonds

    Parmesan cheese



    -Tossed Chicken Salad-

    Cucumber

    Red Tomatoes

    Green Peppers

    Chicken Strips

    Italian Dressing

    Egg Whites

    Bacon Bits



    -Pork Chops-

    Pork Chops

    Veggies – broccoli, asparagus, greens, etc

    Mushrooms

    Red Peppers



    -Quesadillas-

    Chicken or Beef Quesadillas

    La Tortilla Lo Carb Wrap

    Shredded Cheese

    Sour Cream

    Mushrooms/Red Peppers/Onions



    -Breakfast Burritos-

    Scrambled Eggs

    Peppers/Mushrooms/Onions

    La Tortilla Lo Carb Wrap

    Ketchup/ Hot sauce/ Low Carb sauces, etc

    Sour Cream



    -Swordfish/Tuna Peperonata-

    Swordfish or Tuna Steaks

    Olive Oil

    Bell Peppers - red, yellow, and orange



    -Chicken Wings-

    Baked Chicken Wings (without breading)

    Blue cheese (use sparingly)



    -Chicken Cheese Steak-

    Thinly Sliced Chicken Steak-ums

    Cheese

    La Tortilla Lo Carb Wrap

    Mushrooms/Red Peppers/Onions



    -Choc/Vanilla Pudding-

    Sugar-free pudding

    Low Carb Skim Milk

    Scoop of Protein Powder

    *optional: add sugar-free whipped cream and fruit*

    Almonds on the Side



    -Chicken Saltimbocca-

    2 tablespoons fresh lemon juice

    1 tablespoon olive oil

    8 chicken cutlets or skinless, boneless chicken-breast halves with tenderloins removed (2 pounds)

    24 large fresh sage leaves

    8 thin slices prosciutto (4 ounces)



    Directions:

    1.) Lightly grease grill. In large bowl, with fork, mix lemon juice and olive oil. Add chicken and toss to coat.

    2.) Lay 3 sage leaves on each chicken cutlet. Wrap a slice of prosciutto around each cutlet. Grill cutlets 8 minutes, turning once, until juices run clear when thickest part is pierced with tip of knife. Arrange chicken on platter.



    -Italian Chicken-

    Chicken Breast halves

    Dry Italian salad dressing mix

    Chicken broth



    -Strawberries and Pecan Chicken Salad-

    Romaine Lettuce

    Fresh Strawberries

    Pecans

    Salad Dressing

    Chicken

    Bacon Bits



    -Italian Pork Chops-

    Spiced Pork Chops

    Italian salad dressing



    -Mounds Candy Bar Protein Shake-

    1 scoop of chocolate whey protein

    1 cup of Hood Carb Countdown Chocolate Milk

    6 almonds

    1 tsp of coconut

    splenda

    ½ tsp of almond extract

    1 cup of ice



    Directions:

    Combine all ingredients into blender except for the almonds. Process almonds and then add to shake. 1 serving equals 37 grams of protein, 19 grams of fat, and only 6 grams of carbs.



    -Reese’s Peanut Butter Cup Protein Shake-

    1 cup of Hood Carb Countdown Chocolate Milk

    ½ cup of cottage cheese

    2 tbsp of peanut butter

    1.5 cup ice

    Splenda



    -Pecan crusted Salmon-

    Salmon Fillet

    Pecan meal

    Raw Spinach

    Olive Oil

    Smart Balance Spread (0 calories)

    Salt/Pepper



    Directions:

    1.) Process pecans in a blender. Mix in a small bowl with 2 tsp of olive oil. Then coat top of salmon. Add salt and pepper.

    2.) Cook on 400- degrees F for 12 minutes. Complete with spinach on side or top.



    -Savory Pork Roast-

    Pork loin roast

    Dried minced onion

    Soy sauce

    Crushed dried bay leaves

    Garlic powder



    -Meatballs-

    1 lb of 85% or higher lean ground meat or Turkey ground meat

    4 chopped garlic cloves

    1 chopped onion

    1 beaten egg

    Salt/Pepper







    -Coconut Curried Chicken-

    1 lb boneless chicken breasts

    2 Tbsp curry Powder

    ½ c canned light coconut milk

    1 Tbsp canned tomato paste

    2 tsp vegetable oil

    chopped garlic, onion, ginger, cayenne pepper, salt



    Directions:

    1.) Stir cooked chicken with oil in microwave dish. Stir spices. Nuke for 3-5 mins.

    2.) Put chicken on separate dish and mix with coconut milk and tomato paste. Mix thoroughly and heat for 10-12 minutes.



    -BLT Dip-

    1 cup of mayo

    8 oz. sour cream

    ¾ cup of real crumbled bacon bits

    1 cup of finely chopped tomatoes

    -serve with chicken, seafood or other meat for a good and healthy protein/fat combo







    Protein/Carbs Meal Combos:



    -Flavored Oatmeal-

    Rolled Oats with Atkins sugar-free chocolate syrup

    Cinnamon/Sugar-free brown sugar

    Protein Shake or add protein scoop after oats are cooled

    Fruit (berries)



    -Sweet Potato Casserole and Chicken-

    Mashed Yams topped slenda & cinnamon

    Lean meat - Chicken breast or Fat-free Turkey Breast

    Veggies



    -Protein Pancakes-

    Egg Whites

    Cinnamon/splenda

    Sugar-free Syrup

    Fruit

    Cottage Cheese or Protein powder (optional)



    Directions:

    1.) Lightly grease grill. In a large bowl, mix egg whites, oats, cinnamon, and splenda

    2.) Pour desired sized pancake mixture into pan and cook until lightly brown on both sides. Add sugar-free syrup and fresh fruit on top of pancakes.





    -Tuna Melt-

    Tuna

    Fat-free mayo (Smart Beat)

    Multi-grain bread

    Fat-free cheese



    -Chicken Cacciatore-

    Chicken Breasts

    Homemade Spaghetti Sauce (meatless)

    Minced garlic

    Whole Wheat Pasta

    Parmesan cheese



    -Apple Flavored Bran Porridge-

    Oat Bran

    Wheat Bran

    Unsweetened Apple Sauce

    Vanilla Whey Protein

    Cinnamon

    Splenda



    Directions:

    1.) Combine oat bran, wheat bran, cinnamon, and water (or low-carb milk) in a bowl

    2.) Microwave for 30 seconds and then add applesauce, splenda, and protein powder



    -Chocolate Chip Cookie Dough Protein Bar- (post workout meal only)

    6 scoops vanilla whey protein

    1 cup of dextrose

    1 cup of maltodextrin

    ¼ cup of malt-sweetened chocolate chips

    ½ cup of puffed rice cereal

    ½ of splenda

    ½ tsp vanilla extract

    ½ tsp butter salt

    ½ cup of water



    Directions:

    1.) Combine dextrose, maltodextrin, chocolate chips, splenda, and butter salt. Mix completely, add water and vanilla extract. Press puffed rice into top of dough.

    2.) Spray baking dish with Pam. Bake at 350-degrees F for 15 minutes. Makes 6 servings.



    -Rice Pudding- (post workout meal only)

    1 cup of Basmati Rice

    2 cups of Hood Carb Countdown Skim Milk

    2 scoops of Vanilla Protein

    2 tsp’s of sugar-free instant Jell-O Vanilla Pudding







    -Cottage Cheese and Bagel-

    Cottage Cheese (optional: mix with protein powder)

    Fruit (strawberries, peaches, etc)

    Whole-grain bagel

    Sugar-free jam



    -Eggs and Potatoes-

    Scrambled Egg Whites

    Red Potatoes

    Ketchup

    -suggestion: mash together in a bowl



    -Breakfast Sandwich-

    Multi-grain Bread/bagel

    Egg Whites

    Fat-free Cheese

    Ketchup



    -Moroccan Style Chicken-

    Grilled Chicken Breast, cubed

    Whole Wheat Couscous

    Chicken Broth

    Sun-Dried Tomatoes

    Chopped Tomatoes

    Chopped Onions, Garlic

    Green Peas

    Spices: bay leaf, cardomon, cinnamon, chili powder, salt, turmeric powder



    Directions:

    1.) Cook chopped garlic, onions, and tomatoes in a nonstick pan. Then add in broth and spices.

    2.) Slowly stir chicken, sun-dried tomatoes and peas. Then add in the couscous.



    -Chicken/Shrimp Stir Fry-

    Chicken or Shrimp

    Brown/White Rice

    Veggies

    Soy/Terakyi Lite/Ginger Sauce/No Carb Italian Salad Dressing



    -Cream of Wheat Special-

    Cream of wheat

    Fruit

    Egg Whites

    Protein Shake



    -Cereal-( post workout meal only)

    Kashi Go Lean Cereal/All Bran Cereals

    Hood Carb Countdown Skim Milk





    -Chicken and Rice/Couscous Casserole -

    Cream of celery soup, condensed

    Sliced mushrooms

    Long-grain, converted rice

    Chicken breasts (cooked and cubed)

    Dry onion soup mix



    Directions:

    1.) Combine soup, mushrooms and rice in greased pan.

    2.) Place chicken on top of mixture and sprinkle with onion soup mix. Bake in oven 15-30 mins.



    -Chicken Cacciatore-

    Chicken Breasts

    Homemade Spaghetti Sauce

    Minced garlic

    Whole Wheat Pasta

    Parmesan cheese



    -Chicken Cheese Steak-

    Thinly Sliced Chicken Steak-ums

    Multi-grain bagel/Multi-grain bread

    Fat-free cheese

    Lettuce/Tomato/Ketchup/Onions



    -Apple Cinnamon Post Workout Shake-

    Vanilla Whey Protein

    Applesauce, unsweetened

    Cinnamon

    Wheat Germ

    Honey

    Crushed Ice

















    Total estimated prep time: Varies by meal; All meals take less than 10 minutes to prep


    Note: estimated prep time does not include cooking time.
    All foods should be baked, steamed, broiled, microwaved, or boiled when applicable. All meats should be skinless and drained of fat. We also highly recommend cooking 2-3 days worth of meals every 2-3 days for the purposes of cutting down on meal preparation time and avoid food spoiling.



    ____________________
    www.fitnessblueprints.com
    www.allsportsnutrition.com




  2. #2
    steve0's Avatar
    steve0 is offline NASM~AFPA~CPT
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    great post bruh, well needed for i have run out of ideas

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