Muscle food

[Forged steel]

Scrambled Eggs and Veggies-

6-8 egg whites
3 tblsp minced onions
routhly a 3/4 tsp garlic powder or fresh garlic if preferd
3-4 tblsp water or Milk if you prefer a more creamy texture
Olive Oil
1 cup diced tomatoes
1 cup boiled and diced potatoes
1 cup diced zucchini

1. Beat egg whites, onion, garlic powder, and water until mixt threw completely and slightly bubbly.
2. Wipe bottom of a nonstick pan with a paper towel soaked in olive oil(use a brush if you have one)
3. Cook and stir tomatoes, potatoes, and zucchini for 2 minutes in frying pan.
4. Pour egg mixture over vegy's.
5. As mixture begins to set at bottom and sides of the pan, gently lift cooked portions with spatula so that the uncooked portions can flow to the base of the pan
6. Continue this process until eggs are thick and cooked but keep them moist.

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Power Packed Chili

1 small pack of lean ground beef (300 g or more)
1 onion, chopped
1 green pepper, chopped
3 tomatoes, chopped
1 teaspoon chili powder
1/2 teaspoon cumin powder
Dash of paprika
1 small can of red kidney beans(you can by those mini cans in almost every supermarket)
1 small can of chick-peas
1 small can of corn, rinsed and drained
small amount(half a small container or less ) low-sodium tomato paste
6 ounces water

1. Cook ground beef in large pan until you can no longer see any pink. Drain fat.
2. Add remaining ingredients, firstly rinsing and draining beans, chick-peas and corn.
3. Stir well to ensure equal distribution.
4. Cover and simmer for 1 hour, stirring occasionally.

can be kept in the frige or frozen. when you want to eat it again just add some water and heat threw. Great served on a bed of rice.

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home made waight gainer shake

1 Cup uncooked oatmeal
2 Cups Milk
3 Tablespoons Peanut butter
1 scoop Chocolate protein powder

chuck it all into a blender,give it a wizz and chug it down.

Here's the nutritional info
1006 calories
48 grams of fat (thats for whole milk,use low fat or trim if prefer to watch the fat,well it is a weight gainer )
88 Carbs
63 protein
.
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One of my fav bulking meals

I dont eat this that oftern but when i do i enjoy every mouthfull.

Simple yet damn tastey Pasta:

should only take 15 mins all up(prep and cooking)
300g more or less. ground beef
1 zucchini, finely chopped
Half an onion,finely chopped
1 cup purchased spaghetti sauce(reduced fat if preferd)
1 stack or small pack of fresh angel's hair pasta
2 Tbs. Parmesan cheese
pinch of salt

Heat a nonstick pan over medium high heat. Sauté meat,onion and zucchini 5-6 minutes, stirring frequently to break up meat until browned. Stir in spaghetti sauce and simmer until just heated through. Cook pasta in a large pan of boiling water with the pinch of salt for about 3 minutes, or until al dente. Drain. Serve pasta with sauce and sprinkled with Parmesan.


Per serving: calories 546, fat 17.6g, 29% calories from fat, cholesterol 103mg, protein 26.0g, carbohydrates 70.4g, fiber 8.7g, sugar 3.4g, sodium 1135mg, diet points 11.2.

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1-1/2 quarts lowfat milk
4 bananas, without peel, medium, frozen
1 scoop of vanilla protein powder
1 tsp. almond extract
1/2 tsp. cinnamon
Place all ingredients in a blender. Blend until smooth.
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Tuna chees meltz.


2 slices wholemeal bread
2 slices low fat or full fat cheese
1 can tuna
1 clove of garlick and oliuve oil.

toast 2 slices of wm bread. peel 1 clove of garlic and rub it all over 1 side of each peice of bread and lightly drizle with extra virgin olive oil. Drain your tuna and devide it between the two slices of toast, top each with cheese and put under the grill, heat till cheese is melted and bubbling then serve.
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Super Chicken Salad:

2 - 4c of lettuce (I just buy the pre-bagged stuff from the store)
2tbsp Neuman's Own Balsamic Vinagrette
5oz of Chicken Breast (or substitue your own ammount based upon calorie needs)

Slice up the chicken breasts into small pieces and put over the top of salad. Add the dressing and away you go.
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Protein shake.
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 .
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The No-Cheat Chili Dog
The M&F Recipe Doctor performs liposuction on this ballpark favorite.


Serves: 1 Prep Time: 7 minutes Cook Time: 2 minutes


Nutrition Score per serving:
Calories 219 g Protein 21
g Fat 2 % Protein 37%
% Fat 7% g Fiber 4
g Carbs 31 mg Sodium
% Carbs 56% g Calcium




Ingredients


1 fat-free hot dog (I used Ballpark Fat-Free Franks)
1 light hot dog bun
1/2 cup low-fat turkey chili without beans (canned or homemade)


Directions



Place hot dog in a microwave-safe container big enough to lay it flat. Add enough water to cover the dog. Microwave on high heat until the hot dog plumps, approximately 2-4 minutes. Microwave chili in a separate bowl until hot, about 1-3 minutes on medium heat. Drain hotdog and place it on the bun. Spoon chili over the top and serve immediately. Makes one serving.

Doctor's Order: You can add chopped onion and/or a sprinkling of grated fat-free cheese for just a few more calories.

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-Peace

[Forged steel]

healthy Egg salad

Servings = 4 | Serving size = about 1/2 cup

This recipe can easily be halved multiplied by 2 or 3. Egg salad will keep well for 48 hours if kept refrigerated.

3 quarts water
8 large eggs
1/2 cup celery (diced)
1/2 cup sweet gherkin pickle (diced)
3 Tbsp. reduced-fat mayonnaise
fresh ground black pepper to taste
1/4 tsp. salt

Place 3 quarts water in a medium sized pot over high heat.

When the water is at a full boil place the eggs in the pot and cook at a full boil for 3 minutes. Remove from the heat and let the eggs stand in the hot water for 12 minutes. Remove the eggs from the water and place in cold water. After about 2 minutes the eggs will be easy to peel.

Slice the cooked eggs in half and throw away four of the yolks.

Coarsely chop the cooked egg whites. Add them to a mixing bowl with four egg yolks and the diced celery, diced pickle, mayonnaise, pepper and salt.

Fold together gently and chill at least one hour.

Nutrition Facts
Serving size 1/2 cup | Servings 4

Calories 122 | Calories from Fat 45

Amount Per Serving (% Daily Value)

Total Fat 5g 8% | Saturated Fat 2g 10%

Cholesterol 213mg 70% | Sodium 532mg 22%

Total Carbohydrates 8g 3% | Dietary Fiber 0g 0% | Protein 10g

Vitamin A 7% | Vitamin C 2% | Calcium 3% | Iron 5%
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Easy Salsa burger.





Mexican Burger Recipe


Preparation Time:
5 or so minutes

Cooking Time:
10 minutes

Serves:
4








Recipe Ingredients
Quantity
Notes



Beef Mince 800 gm Lean
small pinch of salt
Cayenne Pepper (Ground) 1/2 tsp
Egg 1 . White
low fat or reguler Butter 1 tbsp Melted
Tortillas 4 . Flour Tortillas (or substitute of your choice)
reduced fat Cheddar Cheese 2/3 cup(s) Finely Grated
Guacomole Dip 1/3 cup(s)
Chunky Salsa MILD,(most people like mild. i like it hot) 1/3 cup(s)



Recipe Directions:



In a large bowl, combine the mince, spices and egg white. Using a fork, combine thoroughly. Using hands, form 4 patties out of mixture.
On a preheated grill,frying pan or George Foreman grill(i love that thing) over medium-high heat, cook patties for 8-10 minutes for medium rare, turning occasionlly.
Brush tortilas with melted butter and lightly toast.
Place tortillas on plates and divide cheese evenly. Slice each burger into 3 even pieces and divide among tortillas. Top with Chunky Salsa. Roll to wrap tortillas.
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Bean and Tuna Bake Recipe


Preparation Time:
15 minutes

Cooking Time:
30 minutes

Serves:
6








Recipe Ingredients
Quantity
Notes


French Mustard 1 tsp
reduced fat Cheddar Cheese 125 gm Grated
reduced fat White Sauce 2 cup(s)
Three Bean Mix 840 gm Rinsed and Drained
Lemon(s) 1 whole Juiced
Tuna 440 gm flaked
Breadcrumbs 1 cup(s) Fresh
a splash of olive oil



Recipe Directions:



Preheat oven to 180°C.
Blend French Mustard and grated cheese with white sauce.
Stir until smooth and remove from heat.
Place half of the Three Bean Mix in greased casserole dish and spread tuna over top.
Sprinkle with lemon juice and pour half of white sauce over.
Top with remaining beans and spread remaining sauce on top.
Toss breadcrumbs in melted butter and sprinkle evenly on top.
Bake for 30 minutes until heated through and top is golden brown.


Peace-

[Forged steel]

Tuna Salad Pockets

Serves: one Prep Time: Cook Time:

Nutrition Score per serving:
Calories 367 g Protein 30
g Fat 4 % Protein 32%
% Fat 9% g Fiber 5
g Carbs 55 mg Sodium
% Carbs 59% g Calcium

Ingredients

3-oz. package tuna (we used StarKist Albacore Tuna in Water in Flavor Fresh Pouch) 4 baby carrots 5 cherry tomatoes 1/2 package of 7-ounce bagged salad (we used Ready Pac's Santa Barbara salad) 2 Tbsp. low-fat ranch dressing (we used T. Marzetti's Two-lightful) 1 pita, cut in half (we used Turlock Pita Bread)

Directions


EASY STEPS 1) Place tuna into bowl. Slice carrots in thirds (lengthwise) and add to bowl. Cut tomatoes in half and add to bowl. Pour salad into bowl. 2) Pour on dressing and mix well. 3) Fill each pita half with tuna salad mixture.
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Easy Potato
An easy-to-make baked potato meal with southwestern zest!


Serves: 1 Prep Time: 10 minutes Cook Time:


Nutrition Score per serving:
Calories 450 g Protein 33
g Fat 5 % Protein 29%
% Fat 10% g Fiber
g Carbs 70 mg Sodium
% Carbs 62% g Calcium




Ingredients


1 Easy-Bake ready-to-microwave potato (average 9 oz.) or other baking potato
3 oz. cooked chicken breast strips, cubed (we used half of a 6-oz. Louis Rich brand package)
1/2 cup canned black beans, drained
2 Tbsp. reduced-fat sour cream
1/4 cup green chile sauce (we used Southwestern Organics brand)

Directions


1) Heat potato in microwave for 7 minutes (check package for directions if you're using a different brand). Carefully remove potato and use a knife to remove plastic wrap and slit potato down the middle.
2) Push ends together to open it up.
3) Stuff with chicken, black beans, sour cream and green chile sauce.
-- By Beth Sonnenburg, MPH
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Protein-Packed Patty Melt
Power up with this diner classic.

Serves: 1 Prep Time: 6 min Cook Time: 5 min

Nutrition Score per serving:
Calories 458 g Protein 49
g Fat 14 % Protein 42%
% Fat 28% g Fiber 2
g Carbs 34 mg Sodium
% Carbs 30% g Calcium

Ingredients

6 oz. extra-lean ground beef
Salt and pepper, to taste
Nonstick cooking spray
1⁄2 small onion, sliced thin
2 slices sourdough or rye bread
2 slices reduced-fat Swiss cheese (approximately 1 oz.)
1-2 tsp. low-fat spreadable garlic, optional (My favorite is Gourmet Garden Garlic Blend, found in a tube in the produce section of major grocery stores.)

Directions

Preheat a grill on high. Shape beef into an oval patty about the size of the bread. Season with salt and pepper. Grill the beef approximately 2-3 minutes per side until it reaches desired doneness. Meanwhile, in a small nonstick pan coated with cooking spray, cook the onions over medium-high heat until they are tender and just starting to brown. When the burger and onions are almost done, toast the bread on the grill or in a toaster. Add the cheese to one slice of the hot bread and spread the garlic on the other. Place the burger and then the onions on top of the garlic spread. Immediately top it with the other slice of bread. Serve hot.

Makes one serving.

Doctor's Orders: Season the meat and make sure the grill is hot before placing the patty on the grill. Chef Devin Alexander

(Traditional patty melt has: 1,037 calories, 44 g protein, 34 g carbohydrates, 80 g of fat, 2 g fiber. )
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[Forged steel]

Buff Burrito Grande
Serves: 1 Prep Time: Cook Time:

Nutrition Score per serving:
Calories 558 calories g Protein
g Fat 7 g fat % Protein 58 g protein
% Fat g Fiber 25 g fiber
g Carbs 64 g carbohydrate mg Sodium
% Carbs g Calcium

Ingredients

1/2 cup onion, cut into strips
1/2 cup red or green bell pepper, cut into strips
1 Tbsp. finely chopped jalapeño pepper
5 oz. uncooked boneless, skinless chicken breast or top round steak, cut into strips
Mexican seasoning to taste (found in the spice aisle)
1 whole-grain or low-carb burrito-size flour tortilla (we used Mission brand)
11⁄2 oz. finely shredded fat-free jalapeño jack or cheddar cheese
1⁄2 cup prepared Spanish rice (we used Farmhouse brand)
1⁄4 cup fresh salsa, drained, or to taste Nonstick cooking spray

Directions

Spray a medium nonstick skillet with cooking spray. Place over medium-high heat, and add onion, peppers and jalapeño. Cook until tender and just starting to brown. Remove from skillet and cover to keep warm. Season chicken or steak with Mexican seasoning. Respray skillet and add meat. Cook on high until lightly browned on the outside and no longer pink inside if using chicken, or until desired doneness if using steak. No liquid should remain in the skillet. Add meat to pepper mixture. Turn heat to low and place tortilla in pan just long enough for it to get warm. Flip it over and sprinkle cheese evenly over two-thirds of tortilla. When cheese begins to melt, transfer tortilla to a plate and spread rice over cheese, then add peppers, chicken or steak and salsa, in that order. Fold into a burrito and eat immediately. Makes one serving.
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Six-Pack Sausage Sandwich
Your mid section deserves a McBreak from the typical fat-laded breakfast sandwich. The Recipe Doctor is here to help!

Serves: 2 Prep Time: 10 minutes Cook Time: 5 minutes

Nutrition Score per serving:
Calories 293 g Protein 31
g Fat 6 % Protein 42%
% Fat 18% g Fiber 4
g Carbs 29 mg Sodium
% Carbs 40% g Calcium

Ingredients

8 oz. extra-lean ground pork tenderloin
1 1/2 tsp. minced onion
1 tsp. garlic salt
1/4 tsp. ground sage
1/2 tsp. dried savory flakes
1/2 tsp. cayenne pepper
Pinch of allspice
Olive oil spray
2 whole-wheat English muffins
1/2 oz. light cheddar or American cheese (a heaping 2 Tbsp. shredded)

Directions

Mix the meat and spices until well combined. Divide the meat into two equal patties slightly larger in diameter than the muffins. Place a medium frying pan over high heat and spray with olive oil spray. Cook patties 3-5 minutes per side, or until no longer pink inside. Meanwhile, lightly toast the muffins, add cheese to the bottom halves and place one sausage patty on each followed by the top halves of the muffins. Makes two sandwiches.

Doctor's Order: Add two cooked egg whites for an extra 7 grams of protein and 33 calories. - Chef Devin Alexander

By comparison, a McDonald's Sausage McMuffin contains: 370 calories, 14 g protein, 28 g carbohydrate, 23 g fat, 2 g fiber.

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Mini Salsa Meatloaves: Salsa adds zest to flavor-filled, protein-packed Tex-Mex patties

Serves: Prep Time: Cook Time:

Nutrition Score per serving:
Calories 170 g Protein 29
g Fat 4 % Protein
% Fat g Fiber 1
g Carbs 9 mg Sodium
% Carbs g Calcium

Ingredients

15 oz. ground extra-lean turkey breast or extra-lean beef 3 Tbsp. yellow cornmeal 1⁄2 cup minced onion 1 medium jalapeño pepper, seeded and minced 1⁄4 cup egg substitute 3⁄4 tsp. salt 1⁄2 cup mild or hot salsa Nonstick cooking spray

Directions

Preheat oven to 375 degrees F. Spray four large-size muffin cups with nonstick cooking spray. In a medium mixing bowl, combine ground meat with cornmeal, onion, jalapeño, egg substitute and salt. Mix well. Fill each prepared muffin cup with an equal amount of meat mixture. Bake 20–25 minutes until cooked through (165 degrees F on an instant-read meat thermometer for ground turkey; 160 degrees F for ground beef). Place on plate and top with 1 tablespoon salsa each. Serve with green salad and/or rice. Makes four mini meatloaves.
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NO-BAKE RECOVERY BARS NEW!
On the go? With no time to cook, try this quick recipe for a post workout meal

Serves: Prep Time: Cook Time:

Nutrition Score per serving:
Calories 285 g Protein 19
g Fat 12 % Protein
% Fat g Fiber
g Carbs 26 mg Sodium
% Carbs g Calcium

Ingredients

›› 1 cup oats
›› 4 scoops chocolate whey protein powder
›› 1 cup dry fat-free milk powder
›› 1⁄3 cup each sunflower seeds, dried cranberries, coconut flakes
›› 5 Tbsp. peanut butter
›› 11⁄4 cups water
›› 1 tsp. vanilla
›› Nonstick cooking spray

Directions


Spray a square baking pan with nonstick spray.

Combine oats, protein powder, dry milk, seeds, cranberries and coconut in a medium bowl; mix well. Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. Increase water if needed. Spoon mixture into pan and spread evenly. Refrigerate two hours. Use a sharp knife to cut bars into nine equal-sized portions.

[Preston]

One thing you can do with that chilli, is instead of using a chili mix, you can use a taco mix [ the - sodium kind ] and its taco chili. Man, that stuffs good, everything you have up is good. Awesome recipes brah!

[Toni69]

Another man in the kitchen! These are really nice..thank you!

[CitadelArmyJAG]

Another man in the kitchen! These are really nice..thank you!

X2! Thanks for these good additions!

[hjayss]

The bomb THANKS BRO.