Pre-Contest Diet Recipes!

Check out these great pre-contest recipes to get lean and cut! Breakfast, lunch, snack and dinner recipes!

Meat And Veggie Stir-Fry Over Brown Rice

This is a meal that I have at least once or twice a day when I'm in my contest prep. It is very simple to prepare, and taste very good for diet food.

Ingredients
  • 8 ounces meat (flank steak, chicken, turkey, ground beef, any low fat meat will fit the bill)
  • Large bowl steamed broccoli or asparagus
  • Chopped onion
  • Mushrooms
  • 1 cup cooked brown rice
  • Spices: Salt, Pepper, Garlic salt, Parsley, Thyme
Directions
  1. Heat a large size pan on the stove and spray lightly with Pam.
  2. Cook the chopped meat until cooked thoroughly, and place on a paper towel.
  3. Repeat step 1 and cook the onions first, after add in the spices.
  4. Add the mushrooms and a small amount of water so the mushrooms will cook.
  5. Add the broccoli and the meat and cook this for a little bit more.
  6. Place the rice on a plate and top with the stir-fry.
  7. Top with molly Mc. Butter and you have yourself a high protein, moderate carb, low fat meal that is perfect for your pre-contest diet.

High Protein Oatmeal Pancakes

Ingredients
  • 1 cup oatmeal
  • 10 egg whites
  • 1? scoop Prolab Protein Component oatmeal flavor
  • 4 packets sweet n low
  • Cinnamon
  • Salt
  • 1 TSP. Of baking powder
Directions
  1. Heat flat pan on stovetop and apply Pam spray
  2. Pour desired amount of batter and cook until desired consistency (if you cook them too much they get very dry)
  3. Top with Molly Mc. Butter and you have yourself a high protein, moderate carb, low fat breakfast that is perfect for your pre-contest diet.

Cinnamon Oatmeal High Protein Pudding

Ingredients
  • 1 cup oatmeal
  • 2-3 scoops of Prolab Protein Component cinnamon oatmeal
  • 3 packets of Sweet 'n low
  • Cinnamon
Directions
  1. Mix all of the ingredients into a bowl.
  2. Add water
  3. Place in the freezer to cool for 30-60 min.
  4. Enjoy your high protein frozen pudding.

Beef Stir-Fry Omelet

Ingredients
  • 8 egg whites or an equal amount of Egg Beaters
  • 1/3 lb. of 99% lean ground beef or turke.
  • Diced onions
  • Diced mushrooms
  • Spices: Pepper, Salt, Garlic Salt, Parsley
Directions
  1. Heat medium sized pan and apply Pam spray.
  2. Cook ground beef until thoroughly cooked, then place on paper towels.
  3. Repeat step 1 and add the onions.
  4. When the onions are lightly cooked add the spices and mushrooms, with a small amount of water for the mushrooms to cook in.
  5. Add the ground beef and mix together until cooked, then place mix on the side.
  6. Repeat step 1 and add the egg whites, add salt and pepper.
  7. Form a large circle with the egg whites in the pan and then add the mixture on one side.
Beef Stir-Fry Omelet PDF (18 KB)


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