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As many of you know, I am a firm believer in the benefits of whole eggs. I recommend that you get in at least three whole eggs every day to maximize muscle mass and strength gains. For more on the benefits of eggs, read My Take On Eggs. Although three eggs provide about 18 grams of protein, it's not enough for most men trying to add muscle.
Sure, you can eat more eggs, but that often gets boring. A great way to beef up eggs is to add beef. One of my favorite beef and egg combos is known as a Ukrainian Joe.
Beef is a great protein source and that's not just because it is packed full of quality amino acids. Beef is also a great source of zinc , which is critical for promoting muscle growth. If you buy grass-fed beef, then you also get some omega-3 fats and conjugated linoleic acid (CLA), which both help you recover, build muscle, drop fat, and they provide a boatload of other health benefits. Don't worry about the fat. Research shows that even saturated fat helps to maintain higher testosterone levels.
A Ukrainian Joe also provides spinach. Spinach provides glutamine, beta-ecdysterone, and octacosanol, which all promote muscle growth. The onions in the recipe provide the antioxidant quercetin. Quercetin helps prevent plaque build-up in coronary arteries and also has an anti-inflammatory effect that may help you recover from a gruelling workout.
Recent research has also shown that quercetin can boost muscle endurance. On top of that, (literally), there's reduced fat cheese and Greek yogurt, for a dairy boost of more quality protein. Compiled together, these ingredients make a high-protein, low-carb meal that is good for breakfast or dinner.
- 3 whole eggs, scrambled
- 4 oz. lean ground beef (preferably grass fed)
- 1/8 cup reduced fat shredded cheese (any kind you prefer)
- 1/2 cup reduced fat Greek yogurt
- 2 cups spinach
- 1/2 onion
- Brown ground beef in skillet.
- As beef browns, add chopped onion to the skillet.
- Pour scrambled eggs into the skillet.
- As eggs harden, add spinach and mix.
- Once the eggs are firm and the spinach is wilted, add cheese and place the mixture on a plate.
- Top with Greek yogurt.