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Blueprint Your Meal Plan: Fuel Your Fire

What you get out of your body in the bedroom begins with what you put into it in the kitchen.
by Dean Stattmann Oct 10, 2012

It's hard to be a rock star in the bedroom when you're eating like, well…a rock star. With the ability to increase blood flow, stoke sex drive, and boost stamina, your diet is one of your greatest tools for improving sexual function. Incorporate these strategically crafted meals into your diet and give your lady a late-night performance that will leave her begging for an encore.

Breakfast ///

1/
Ham, Egg, and Pineapple Pocket
Ingredients
Make It
  1. Scramble eggs in a nonstick skillet.
  2. Sauté pineapple and ham until ham is lightly browned and edges of pineapple begin to caramelize.
  3. Place all ingredients on wrap. Fold and serve.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 394
Total Fat11g
Total Carbs43g
Protein33g
Fiber5g

2/
Almond-Cranberry Oatmeal
Ingredients
Make It
  1. Cook oatmeal according to package instructions.
  2. Stir in almonds, protein, flaxseed, cranberries, and milk.

Prep Time: 5 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 740
Total Fat23g
Total Carbs97g
Protein42g
Fiber16g

3/
Whole-Wheat Banana Pancakes
Ingredients
Make It
  1. Place a nonstick skillet over medium heat.
  2. Mix flour, protein, baking powder, and salt in a bowl. Beat egg, milk, honey, and oil in a separate bowl.
  3. Mix flour mixture into egg mixture.
  4. Pour into pan, dropping in banana and strawberry slices before mixture sets.
  5. Flip when bubbles begin to form. Cook another 2 minutes.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 616
Total Fat18g
Total Carbs83g
Protein38g
Fiber13g


Lunch ///

1/
Watermelon-Pumpkin Seed Salad
Ingredients
Make It
  1. Put spinach, watermelon, pumpkin seeds, and feta in a bowl. Toss with olive oil. Add salt and pepper to taste.

Prep Time: 6 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 458
Total Fat38g
Total Carbs19g
Protein18g
Fiber5.7g

2/
Seared Sesame Tuna
Ingredients
Make It
  1. Cook rice according to package instructions.
  2. Roll tuna in sesame seeds until all sides are coated.
  3. Heat oil in a nonstick skillet over high heat. Cook tuna for 1 minute each side.
  4. Slice tuna and serve over rice, spinach, and orange.

Prep Time: 9 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 555
Total Fat21g
Total Carbs57g
Protein36g
Fiber6g
Seared Sesame Tuna PDF (13.5 KB)

3/
Grilled Chicken with Avocado

Ingredients
  • 1 cup Brown Rice
  • 1 tsp Seasoning (Ground Black Pepper, Salt, Oregano)
  • 1 Chicken Breast, skinless and boneless
  • 1 tsp Olive Oil
  • 1/4 Avocado, diced
  • 1/8 Mango, peeled and diced
  • 1/2 tbsp chopped Cilantro
  • 1/2 tbsp diced Red Onion
  • 1 Jalapeno Pepper, seeded and diced
  • 1/4 Lime
Make It
  1. Cook rice according to package instructions.
  2. Rub seasoning onto both sides of chicken.
  3. Heat oil over medium heat, add chicken, and cook 4 minutes each side.
  4. Toss avocado, mango, cilantro, onion, and jalapeño in a small bowl and serve over chicken with a side of rice. Squeeze lime over chicken to taste.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 512
Total Fat17g
Total Carbs58g
Protein33g
Fiber4g


Snacks ///

1/
Prosciutto Asparagus Spears
Ingredients
  • 3 Asparagus Spears
  • 3 slices Prosciutto
  • Lemon Juice to taste
  • Pinch Black Pepper
Make It
  • Cook asparagus spears in pot of boiling water for 1 minute.
  • Dry with a paper towel and wrap a piece of prosciutto around each spear.
  • Drizzle with lemon juice, sprinkle black pepper, and serve.

Prep Time: 7 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 85
Total Fat5g
Total Carbs2g
Protein10g
Fiber1g

2/
Peanut Butter Celery Sticks
Ingredients
Make It
  1. Spread peanut butter down middle of celery sticks.

Prep Time: 1 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 214
Total Fat16g
Total Carbs11g
Protein9g
Fiber5g
3/
Protein-Packed Chocolate Strawberries
Ingredients
Make It
  1. Put chocolate in a microwave-safe bowl and microwave at 50% power until chocolate is almost fully melted. (Stop and stir every 30 seconds.)
  2. Remove bowl, fold in protein, and stir.
  3. Use a spoon to drizzle chocolate mixture over strawberries.

Prep Time: 3 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 777
Total Fat41g
Total Carbs79g
Protein26g
Fiber11g


Dinner ///

1/
Baked Salmon With Almonds
Ingredients
Make It
  1. Using a fork, mix egg, cilantro, lemon juice, and cayenne in a bowl.
  2. Dip salmon in egg mixture, coating whole fillet.
  3. Place salmon on a baking sheet, top with almonds, and bake at 450° for 10 minutes or until fish flakes easily with a fork.
  4. Cook rice according to package instructions.
  5. Serve salmon over rice.

Prep Time: 15 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 927
Total Fat38g
Total Carbs50g
Protein92g
Fiber3g

2/
Chicken Medallions with Pineapple and Broccoli
Ingredients
Make It
  1. Cook brown rice according to package instructions.
  2. Steam broccoli.
  3. Season chicken with oregano, salt, and pepper and sauté in a nonstick skillet over medium heat.
  4. Add pineapple about two minutes before chicken is cooked.
  5. Serve everything together in a bowl. Mix in soy sauce and serve.

Prep Time: 18 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 423
Total Fat5g
Total Carbs60g
Protein34g
Fiber4g

3/
Flank Steak

Ingredients
Make It
  1. Season steak with salt and pepper. Place under broiler for 5-7 minutes.
  2. Steam asparagus.
  3. Prick potato with a fork a few times and microwave for 6 minutes.
  4. Plate steak with asparagus, tomato, and potato on side. Slice potato and top with cheese.

Prep Time: 13 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 527
Total Fat19g
Total Carbs36g
Protein56g
Fiber7g
Flank Steak PDF (54 KB)



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jcdesigndesk

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jcdesigndesk

some really good looking recipes here

Oct 10, 2012 6:23pm | report
Glaysh

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Glaysh

incredible recipes, thanks.

Oct 10, 2012 10:35pm | report
ameyp97

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ameyp97

looks healthy as well as delicious!!

Oct 11, 2012 9:14am | report
RaneyR

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RaneyR

"Peanut butter celery sticks: Spread peanut butter down middle of celery sticks." Hahaha

But seriously, 100g of carbs in oatmeal? Close to 40g of fat in several dishes? Most of this stuff isn't realistic for a serious bodybuilder.

Oct 11, 2012 2:51pm | report
le4385

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le4385

Well probably 90% of the people who use this site aren't serious bodybuilders. So it makes sense

Oct 14, 2012 5:30pm | report
Brandon1943

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Brandon1943

How is this not realistic? Ever seen the macros for someone bulking up

Oct 15, 2012 11:21am | report
cubstang14

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cubstang14

Must be like Sex Week on BB.com haha, anyways looks really good

Oct 11, 2012 2:54pm | report
Chicago712

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Chicago712

sweetest day or w.e is comin up i think

Oct 15, 2012 11:41pm | report
Morton73

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Morton73

Interesting recipes...I'm sure it will boost my stamina in the gym...nd give me the strength that I need!

Oct 14, 2012 7:53am | report
mswhittinghill

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mswhittinghill

Making me hungry

Oct 15, 2012 1:45pm | report
gorana

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gorana

delicious!

Oct 15, 2012 10:31pm | report
OzgurGungordu

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OzgurGungordu

For dinner #1 above, please check the nutrition facts.. 92gr of protein!! Seems too much...

Oct 16, 2012 4:40am | report
Holly444

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Holly444

agreed

Oct 16, 2012 5:54pm | report
TBU720

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TBU720

A filet of salmon is an entire half of the fish. It is at least 12 ounces of fish which would be somewhere around 80g protein. Add in the egg, almonds, and an entire cup of brown rice and you've got yourself a major load of protein.

I would definitely question the fat though, which seems actually too low.

Oct 19, 2012 5:12pm | report
Claiirey

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Claiirey

A fillet of salmon is not half a salmon..half of a salmon is huge. One fillet is usually about 140g and has about 28g of protein if it's good quality also about 19g of fat.

Oct 25, 2012 2:36am | report
double007

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double007

Very Good Recipes Indeed

Oct 16, 2012 2:12pm | report
McApplejuice

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McApplejuice

That flank steak looks...quite sexy

Oct 17, 2012 5:18pm | report
Randiculous

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Randiculous

the dark choc. syrup on the strawberries... i'll def have that later

Oct 18, 2012 10:17am | report
remx15

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remx15

some really great ideas here.

Oct 19, 2012 10:12pm | report
Boricuavida

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Boricuavida

Ty! I sure can use all the help and nutrition I can get in my life! Donald Reddicks

Oct 21, 2012 1:53pm | report
JsoulJ

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JsoulJ

Not exactly for a man on a budget. But they look great!

Oct 22, 2012 6:15pm | report
Pirujuancho

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Pirujuancho

This recipes are so **** good!! I cant stop cooking the "Grilled Chicken with Avocado"

Nov 4, 2012 11:02am | report
Bankz88

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Bankz88

Great article. I made the step 3 recipe and it was amazing. quick and simple to make.

Jan 7, 2013 9:09am | report
Erogers121

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Erogers121

These recipes are making me hungry

Jan 26, 2013 9:11pm | report
ahinton36

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ahinton36

Those all look good, now I just need someone to cook it for me

Feb 17, 2013 9:32am | report
Showing 1 - 25 of 25 Comments

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