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Lee Labrada's Lean Body-Friendly Recipes!

Nutrition is a key aspect in your transformation. These delicious lean recipes make it easy to stick to the plan!

Sticking to your Lean Body Meal Plan is easy with these Lean Body-Friendly Recipes. You can even print them out and have them on hand as you follow along with the 12 Week Plan!

1 / Chicken And Veggie Burritos

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min

Makes 2 servings

Ingredients
Cooking Materials
  • Medium skillet
  • Microwave
Directions
  1. Grab your chicken and rice from the fridge.
  2. Cut the mushroom, onion, and pepper into thin slices. Heat the oil in a medium skillet, and add the mushroom, onion, pepper, and garlic. Saute until the onion is soft, about 5 min.
  3. Slice the chicken, add it to the skillet with the rice, and gently stir to combine everything. Cook just long enough for all to get hot.
  4. Warm the tortillas in the microwave and heap the mixture on them. Roll up burrito-style.

Tip: Try adding fresh Cilantro or Salsa.


2 / Polenta And Sea Scallops

Estimated Prep Time: 5 min
Estimated Cook Time: 15 min

Makes 4 servings

Ingredients
Cooking Materials
  • Medium saucepan
  • Medium skillet
  • Large nonstick skillet
Directions
  1. Bring 6 cups of water to a boil in a medium saucepan. Stir in the bouillon cube and polenta. Turn the heat down and simmer, stirring occasionally, until creamy, about 10 min.
  2. Meanwhile, cut the onion, mushroom, and pepper into thin slices. Heat the oil in a medium skillet and add them to the skillet along with the garlic. Saute until the onions are soft, 4 to 5 min. Set aside.
  3. Dry the scallops well on paper towels. Place a little olive oil in a large nonstick skillet and heat until very hot; add the scallops in a single layer. This needs to be done on high heat so they cook quickly and seal on the outside. Cook the scallops about 2 min on each side. Do not overcook; the scallops should cut easily with a fork. Remove from the heat immediately.
  4. In large bowls layer the polenta, cheese, and veggies, and top with the scallops.

3 / Chicken In A Bag

Estimated Prep Time: 10 min
Estimated Cook Time: 60 min

Makes 4 servings

This is a dish you can prep ahead of time and place in the fridge. Pop it in the oven when you get home. You can also increase the ingredients to make as many servings as you want for lunches or another dinner.

Ingredients
Cooking Materials
  • Large cooking bag
  • 9- by 13-inch baking pan
Directions
  1. Preheat oven to 350 degrees
  2. Rinse the chicken breasts with cold water and pat dry with paper towels. Sprinkle both sides with flower.
  3. Set the cooking bag on the baking pan. Into the bag, place the chicken, potatoes, onion, carrots, and mushrooms.
  4. In a microwave-safe cup, heat the bouillon cubes with 1 cup of water on high for 1 min. Stir to dissolve the cubes, and add the garlic, bay leaves, thyme, and pepper. Pour this over the chicken and vegetables, along with the wine. Close the bag with it's tie. (If you're prepping this in the morning, put the bag in the fridge still sitting in the baking dish.)
  5. Place in the oven and bake for 60 min.

4 / Quick "Lasagna"

Estimated Prep Time: 5 min
Estimated Cook Time: 15 min

Makes 4 servings

Ingredients
Cooking Materials
  • Large pasta pot
  • Large skillet
Directions
  1. Bring a large pot of water to boil. Add the pasta and cook according to the package directions. When done, drain well.
  2. Meanwhile, heat the oil in a large skillet. Add the onion and garlic and saute until the onion is soft, about 5 min.
  3. Add the beef and cook, stirring to break up clumps, until the meat is cooked through, about 10 min. (There should be no grease to drain) Add salt and pepper to taste.
  4. Add the cottage cheese and mix well. It will start getting gooey.
  5. Divide the pasta into bowls. Spoon the meat mixture on top, and sprinkle with the parmesan cheese.

5 / Cajun Tuna With Black Beans

Estimated Prep Time: 10 min
Estimated Cook Time: 5 min

Makes 2 servings

Look for dark red/purple tuna. You can also cook the tuna on the grill over high heat.

Ingredients
Cooking Materials
  • Small saucepan
  • Small skillet
Directions
  1. Pull the rice out of the fridge and divide onto 2 plates. Set aside.
  2. Pour the beans into a saucepan and warm.
  3. Sprinkle each side of the tuna with Cajun seasoning. Drizzle a small amount of oil into the skillet and heat oil until very hot. Add the tuna and sear it about 2 min on each side. Do not overcook! The tuna should still be pink on the inside.
  4. While the tuna is cooking, heat the rice in the microwave.
  5. As soon as the tuna is cooked, remove it from the heat. Place the serving of beans on top of the rice, top with a piece of tuna, and garnish with the tomato, onion, and cilantro.

6 / Lentil Soup

Estimated Prep Time: 10 min
Estimated Cook Time: 60 min

Makes about 8 cups

This makes enough for several meals. And it's great reheated.

Ingredients
Cooking Materials
  • Large soup or pasta pot
Directions
  1. In a large pot, cook the turkey over low heat just until it stops looking raw. Stir while it's cooking to break up clumps.
  2. Add 6 cups of water and bring to a boil. Add the bouillon cubes, tomatoes, mushrooms, bay leaves, garlic, pepper, and lentils. Bring back to a boil, then turn down to a low simmer. Cook about 1 hour, stirring occasionally to prevent sticking on the bottom. The soup will thicken as the lentils soften and then dissolve.

Serve with fresh Whole-Grain Bread.


7 / Yam Muffins

Estimated Prep Time: 10 min
Estimated Cook Time: 30-35 min

Makes 18 muffins

Feel free to mix in dried cherries, nuts, chopped figs, peaches, or dates.

Ingredients
Cooking Materials
  • Large mixing bowl
  • Small mixing bowl
  • Muffin tin with 18 cups
  • Foil muffin liners (optional)
Directions
  1. Preheat the oven to 350 degrees.
  2. In a large mixing bowl, stir together the oat bran, baking soda, baking powder, allspice, and cinnamon. In a small bowl, mix the shredded yam, egg whites, molasses, applesauce, and oil. Pour thewet mixture, and stir to mix thoroughly.
  3. Fill the muffin cups about level (I use the foil liners for no mess or sticking) Bake for 30 to 35 min. Test with a toothpick; it should come out with nothing sticking to it. If the muffins need some more time, put them back for a few min, then test again.

8 / Grilled Veggies

Estimated Prep Time: 15 min
Estimated Cook Time: 10 min

Makes 4 servings

Use extras for quick garnishes on main dishes.

Ingredients
Cooking Materials
  • Small mixing bowl
  • 2 gallon-size plastic bags
  • Veggie grill basket
Directions
  1. Turn the grill on high.
  2. Wash all veggies. Slice the eggplant into 1/2-inch circles, then cut into halves. Cut off the ends of the squashes and slice into 1/2-inch circles. Cut the mushrooms in half. Remove the stems and bottoms of the peppers; slice them open; discard the seeds and cut the flesh into large squares. Cut the onions into 1/2-inch wedges, but do not pull the layers apart. Break off the heavy stems of the asparagus, then cut the asparagus in half.
  3. Combine the oil, garlic, salt, and pepper, and divide between two bags. Put half of each vegetable into each bag. Zip closed and shake to coat the veggies with the oil mixture.
  4. Place the veggie grill basket on the grill and put in the vegetables. Toss to cook evenly for about 10 min. The veggies are best if a little charred but are still crunchy.
  5. Serve hot sprinkled with parmesan cheese, or cold drizzled with Balsamic Vinegar.

9 / Turkey Tenderloins And Rosemary Potatoes

Estimated Prep Time: 5 min (not including marinating time)
Estimated Cook Time: 20 min

Makes 4 servings

The turkey is best if you marinate it overnight. You can cut the potatoes into chunks or thin slices, or however you prefer; the smaller you cut the potatoes, the faster they will cook.

Ingredients
Cooking Materials
  • Gallon-sized plastic freezer bag set in a large bowl
  • 2 large skillets
Directions
  1. Dissolve the Bouillon Cube in 1/4 cup boiling water; set aside to cool.
  2. Slice the turkey crosswise into 1/2-inch medallions. Place the turkey in the plastic bag with bouillon, milk, garlic, and salt and pepper. Zip shut and refridgerate. Marinate for at least 8 hours, up to a full day.
  3. Drain the turkey and and discard the marinade. Pour 2 tbsp olive oil into a large skillet over medium-high heat; when hot, add the turkey. Cook until the turkey is no longer pink; you want to sear but not burn it.
  4. Meanwhile in another large skillet, heat 2 tbsp olive oil. Add the potatoes, rosemary, and garlic salt to taste. Saute on medium-high heat, stirring frequently until soft.

10 / Mediterranean Sandwiches

Estimated Prep Time: 10 min
Estimated Cook Time: 10 min

Makes 2 servings

The chicken can be freshly grilled, or use roasted chicken you have in the fridge.

Ingredients
Cooking Materials
  • Large skillet
Directions
  1. Slice the foccacia to make 2 sandwiches. Brush with a little olive oil on the cut side and set aside.
  2. In a large skillet, drizzle a little olive oil. Heat over medium-high heat, then add the pepper, mushroom, olives, and onion. Cook, stirring frequently, until the onion is crisp and tender. Add the chicken and toss together. Remove from skillet and set aside.
  3. Place the bread in the skillet, oiled-side down, and grill for 2 to 3 min. Remove and spread the goat cheese on each slice. Top with the chicken and vegetable mixture.

11 / Sweet Mustard Chicken With Creole Vegetables

Estimated Prep Time: 10 min (not including marinate time)
Estimated Cook Time: 30 min

Makes 4 servings

The chicken is best if marinated for a few hours. When grilling the chicken, be careful that the coating does not burn before the chicken is cooked through.

Ingredients
Cooking Materials
  • Gallon-sized plastic-freezer bag
  • Large skillet
Directions
  1. Combine the mustard, sugar, ginger, and wine in the plastic bag. Squish until mixed thoroughly, add the chicken, and squish to coat well. Set aside for at least 30 min to marinate, or refridgerate for up to a full day.
  2. When you're ready to cook, preheat the grill. Place the chicken on the grill and cook, turning once, until no longer pink inside. Do not overcook! If the coating starts to burn, move the chicken to the side, away from the heat.
  3. While the chicken is grilling, heat the olive oil in a large skillet. Add the beans and the onion. Cook until the beans are almost soft, about 30 min, Add the tomatoes, and sprinkle with pepper and garlic to taste. Continue cooking until the tomatoes are dissolving.

12 / Sweet Potato Salmon

Estimated Prep Time: 10 min
Estimated Cook Time: 25 min

Makes 2 servings

Ingredients
Cooking Materials
  • Medium saucepan
  • Handheld mixer
  • grill or heavy medium skillet
  • Large skillet with a cover
Directions
  1. Peel the yams and cut them into large chunks. Place the in a saucepan, cover with water, bring to a boil, and cook until soft, 15 to 20 min. Remove from the heat, drain, add sugar and cinnamon, and whip with a handheld mixer until fluffy. Set aside and keep warm.
  2. Whie the yams are cooking, heat the grill or a heavy skillet. Rinse the salmon and pat it dry with paper towels. Place it skin-side down on the grill and top each piece with half of the butter. Cook undisturbed until the salmon flakes easily, about 10 to 15 min; do not turn.
  3. Just before the salmon is done, heat the oil in a large skillet over high heat. Add the spinach, cover, and cook, shaking the pan occasionally, about 2 min. (You want the spinach to wilt and shrink, but not become soggy.)
  4. Place a scoop of mashed yams on each serving plate. Top with spinach. Slide a spatula between the fish and the skin, and lift off the fish. Place the fish on the spinach. (You can remove the skin from the grill and discard it after dinner.) Sprinkle with the chopped pecans and serve.

13 / Creamy Salmon Omelet

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min

Makes 1 serving.

You can find packaged smoked salmon in the deli or fish department.

Ingredients
Cooking Materials
  • Small nonstick skillet
  • Small bowl
Directions
  1. Heat the olive oil in the skillet, and add the onion. Saute a few min; add the spinach, and stir until the spinach is wilted. Add the cream cheese, salmon, and a sprinkle of dill; stir until combined. Set aside in a small bowl.
  2. Do not clean the skillet. Pour in the egg whites and cook in a flat omelet form over low heat, lifting the edges for the liquid part to run underneath. When cooked, place the salmon mixture on top and fold over.

Serve with Whole-Grain toast.


14 / Breakfast Burritos

Estimated Prep Time: 5 min
Estimated Cook Time: 10 min

Makes 4 Burritos

Ingredients
Cooking Materials
  • Medium nonstick skillet
Directions
  1. Heat the olive oil in the skillet over medium heat and add the potato and onion. Cook, stirring occasionally, until the onion is soft, about 5 min. Sprinkle with garlic salt and pepper to taste.
  2. Add the egg whites and cook, scrambling, until done to taste.
  3. Warm the tortillas in the microwave. Spoon the mixture on top and roll up. Serve while still warm, or wrap in foil to take with you.

Tip: Serve plain or with Salsa and/or Low Fat Cheese.


15 / Tangy New Potatoes

Estimated Prep Time: 5 min (not including cooling time)
Estimated Cook Time: 15 min

Makes 4-5 servings

Ingredients
Cooking Materials
  • Medium saucepan
  • Large bowl
Directions
  1. Wash the potatoes thoroughly and cut into small cubes. Place in saucepan, cover with water, and bring to a boil. Cook until just tender, 10-15 min. (Do not overcook; keep firm.) Drain, rinse, drain again, and let cool.
  2. Mix the mustard, vinegar, oil, pepper, and onion in a large bowl. Add the potatoes and toss gently to coat. Cover and refridgerate. Serve cold.

16 / Wild Rice With Cranberries And Pecans

Estimated Prep Time: 5 min
Estimated Cook Time: 45 min

Makes 4-5 Servings

Serve hot as a side dish, or let this cool before you portion it into plastic bags for future meals.

Ingredients
Cooking Materials
  • Medium saucepan with cover
  • Fine-mesh strainer
Directions
  1. Place the brown rice and wild rice in a strainer and rinse under cold water. Drain thoroughly.
  2. Combine the rices and bouillon cubes in the saucepan with 5 cups of water. Bring to a boil. Stir once, cover, and turn heat down low. Cook the rice at a slow bubble until all the water has been absorbed.
  3. Stir in the cranberries and pecans.

17 / Homemade Muesli

Estimated Prep Time: 5 min

This beats the oats out of the boxed variety!

Ingredients
Cooking Materials
  • Large mixing bowl
  • Large storage container with close-fitting cover
Directions
  1. Mix all ingredients in a large bowl. Store tightly covered.
  2. Scoop a serving into a bowl and add skim milk (and sugar substitute, if you like).



Labrada Nutrition



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About The Author

Lee's desire to help others reach their health and nutrition goals inspired him to found Labrada Nutrition, and create a line award winning products.

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Contra831

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Contra831

does anyone know what the protein/carb ratio is per meal along with calories?

Article Rated:
Jan 28, 2013 2:53pm | report
 
Elpimpo1

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Elpimpo1

It would depend on which ingredients you use.
Example, I made made the breakfast burritos yesterday (to a Tee) and ended up with:
471 calories
17.5g fat
51.9g carbs
36g protein

Note, however, that if i chose to use a lighter/healthier tortilla than i did, it would have been less calories and carbs.

Geat a food scale, measuring cups and measuring spoons and you'll be able to know what youre putting in your body better

Feb 22, 2013 6:11pm | report
maullyn

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maullyn

im only comment is that a lot of the recipes/ ingredients are a little exotic for most families and/or their budgets. like for instance the fish choices are pretty pricey and unrealistic for the average family. And while i want to eat healthy im not trying to break the bank doing it. Im sure i am not the only one who thinks this way and is frustrating and discouraging right off the batt

Jan 28, 2013 8:51pm | report
 
Contra831

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Contra831

I agree it's pretty pricey.. I would also like to know a calorie count per meal. It would be nice to have that especially if u want to cut some weight

Jan 28, 2013 9:53pm | report
stephhull13

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stephhull13

I completely agree. We dont really eat fish at all so we stick with skinless chicken breasts and ground turkey. Then I supplement to help with that.

Jul 5, 2013 10:36am | report
Erivera21

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Erivera21

This is my current problem. I am starting out and trying to plan meals is pretty expensive and confusing.

Apr 9, 2014 12:30pm | report
Laladria

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Laladria

Yup, now all meat are expensive, so I have to find some not meal-but-proteine ingredients.

May 9, 2014 10:38am | report
cranshinibon

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cranshinibon

Fish is definitely one of the most expensive things on the market, especially when they're smoked ahead of time for you. I would recommend checking out a local fishery since their fish is the freshest, and often their prices can be more reasonable. If they're not I would try checking to see if there are any fish markets around (near the bay or harbor) where many restaurants go to purchase fish. Not only will you get the best quality but you'll also get it at the most competitive price since that's what most restaurants and fisherys are buying and selling for a profit. As far as the other meats like chicken, if you head to a restaurant supply store, they often sell huge cases of boneless skinless chicken breast for almost as little as .99c a lb...you'd just need to either sign up for a card or find a friend that has one. I bought a 40lb box of chicken breast for about 39.00 and all i did was slice it up, package / vacuum pack and freeze whatever I wasn't using immediately. I hope this helps, because I am in the same boat and this is what I've been doing. Good Luck!

Jun 24, 2014 6:48am | report
tylershearer

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tylershearer

ok so I can't cook... what options do I have?

Feb 27, 2013 1:02pm | report
 
jemar120

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jemar120

Learn how to make simple snacks then work your way up to making dinner meals for yourself

Dec 27, 2013 5:15am | report
fct8306

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fct8306

Theres nothing you cant do brother. You got this,

Feb 17, 2014 7:44am | report
ChuckLabrada

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ChuckLabrada

Fct8306 couldn't have said it better.

If we want to gain control of our health we start in the kitchen.

We can all cook, they have books that teach us. Just have to make the time and have the patients.

Feb 18, 2014 12:54pm | report
yousefarikat

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yousefarikat

what is the amount i should eat ?? why u ddnt show us the amount like the yam muffin its 18 servings

May 23, 2013 4:35pm | report
 
ChuckLabrada

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ChuckLabrada

You can find the amount you need to eat on the Nutrition overview page.

Here's the link - http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-nutrition-overview.html

All the best!

Feb 18, 2014 12:55pm | report
MG9893

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MG9893

I guess we can all agree that food is our biggest problem haha having to weigh and measure everything is so frustrating. Some of this food is pricey which discourages me already because I want to get into shape so badly but freaking food man! anyone else agree?

Jul 28, 2013 2:32pm | report
 
Lauren6837

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Lauren6837

Pricy, but compare it to going out to eat and it's not too bad!

Nov 5, 2013 9:30pm | report
amber97

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amber97

does anyone know if i could use the insanity workout meal plan instead and have the same effects ?

Dec 13, 2013 9:27am | report
 
ChuckLabrada

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ChuckLabrada

Amber97

The Lean Body Challenge has been specifically designed with these workouts. So of course we would like to see you follow the program the way it's laid out.

However the choices is always yours. The most important thing is you enjoy what you are doing.

Wish you all the best in your fitness goals.

Mar 10, 2014 12:29pm | report
Pushkara

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Pushkara

The article is good, but I am a vegetarian, are there any recipes for us vegetarians while training.

Dec 26, 2013 11:47pm | report
 
ChuckLabrada

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ChuckLabrada

Pushkara

We do not have specific substitute recipes for vegetarians.

However if you follow the overall macro goals that you can find on the nutrition overview page with the types of vegetarian meals you enjoy, you are all set.

Legumes, beans, quinoa, nuts, and tofu are great sources of protein for those who are choosing a vegetarian diet.

Thank you for the question.

Mar 10, 2014 12:34pm | report
kingshah99

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kingshah99

QUANTITY?????? how much sandwich can i eat

Jan 6, 2014 5:50am | report
 
ChuckLabrada

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ChuckLabrada

I don't believe sandwiches are one of the options in the meal plan...

Here is the LBC 7 day meal plan. - http://www.bodybuilding.com/fun/lee-labradas-7-days-of-lean-body-meals.html

Try and follow this to the best of your ability.

Enjoy the program :)

Feb 18, 2014 12:50pm | report
Bheflin

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Bheflin

@chuck: Yes it is, a couple of times, Day 3 for Lunch is a Tuna Sandwich and Day 6 for Lunch is the Mediterranean Sandwich

Mar 7, 2014 10:39am | report
ChuckLabrada

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ChuckLabrada

Bheflin

You are very right sir. I apologize...

To answer the question you are allowed one sandwich.

The Mediterranean sandwich receipt makes two servings.

Mar 12, 2014 2:35pm | report
Marcin1983

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Marcin1983

brilliant :)

Jan 18, 2014 4:37pm | report
 
Showing 1 - 25 of 59 Comments

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