Recipes For Bodybuilders!

Check out these great recipes from chicken to tuna!

Workout Energy Salad

  • 1 cup lettuce, torn into bite-sized pieces
  • 1/3 cup spinach, torn into bite-sized pieces
  • 1/3 cucumber, peeled and sliced
  • 1/3 tomato, sliced
  • 3/4 cup sprouts
  • 1/3 cup shredded carrots
  • 1/3 cup sliced mushrooms
  • 1/3 avocado, cubed
  • 1 tbsp raw sunflower seeds
  • 1 tbsp olive oil
  • 2 tsp lemon juice
  • Dash each of thyme, parsley, basil
  1. In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds.
  2. In a screw-top jar, mix olive oil with lemon juice and herbs. Shake vigorously, and pour over salad.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 167
Total Fat9 g
Total Carb9 g
Protein5 g
Sodium22 mg

Workout Energy Salad PDF (30 KB)

Curry Shrimp On Rice

  • 2 cups cooked rice
  • Dash oregano
  • Dash salt
  • 1 pound large shrimp, cooked and peeled
  • Dash curry powder
  • Dash cayenne pepper
  • 1 tomato, sliced
  1. Sprinkle rice with oregano and dash of salt.
  2. Sprinkle shrimp with curry powder and cayenne pepper.
  3. Surround shrimp with rice and sliced tomatoes and serve.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 223
Total Fat1.2 g
Total Carb28 g
Protein23 g

Curry Shrimp On Rice PDF (30 KB)

Waikiki Universal Chicken

  • 4 8-ounce chicken breasts, skinned
  • 1/2 cup unbleached flour
  • 1 tblsp olive oil
  • 1/4 tsp pepper
  • 1 4-ounce can sliced pineapple (in its own juices)
  • 1/2 cup water
  • 3/4 cup cider vinegar
  • 1/4 tsp ground ginger
  • 1 green pepper, cut into 1/4 inch rings
  1. Wash and dry chicken and coat with flour.
  2. Wash and dry chicken and coat with flour.
  3. In a nonstick skillet, heat oil and brown chicken.
  4. Place chicken in shallow roasting pan.
  5. Sprinkle with pepper.
  6. Make sauce of pineapple juice, water, vinegar, and ginger.
  7. Pour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes.
  8. Add pineapple slices and green pepper rings.
  9. Cook for 15 minutes and serve.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 291
Total Fat39 g
Total Carb14 g
Protein39 g

Waikiki Universal Chicken PDF (31 KB)

Spinach And Rice

  • 1/3 cup rice, cooked
  • 3 tbsp low-fat cottage cheese
  • 1 egg white, beaten until fluffy
  • 2 tsp chopped fresh parsley
  • 2 tsp chopped fresh dill
  • Dash of pepper
  • 2 cups fresh spinach, chopped
  • 3 tsp whole-wheat bread crumbs
  1. Preheat oven to 350 degrees
  2. In a mixing bowl, combine rice and cottage cheese
  3. In a small bowl, mix together egg white, parsley, dill, and pepper.
  4. Add spinach and egg white mixture to rice mixture. Mix well. Pour into casserole dish, and sprinkle bread crumbs on top.
  5. Bake for 40 minutes.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 157
Total Fat1 g
Total Carb29 g
Protein7 g
Sodium113 mg

Spinach And Rice PDF (30 KB)

Tuna Fruit Salad

  • 1 pear, chopped
  • 1 slice pineapple, chopped
  • 1 7-ounce can water-packed tuna, flaked and drained
  • 1/2 cup low-fat yogurt
  • 1/2 tsp curry powder
  • 1/2 tsp vanilla
  • 1/4 cup raisins
  • 1 apple, chopped
  • Lettuce leaves
  1. Mix all ingredients except lettuce, tossing until well combined.
  2. Line a large plate with lettuce leaves.
  3. Arrange mixture on lettuce leaves and serve chilled.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 345
Total Fat2.8 g
Total Carb51 g
Protein33 g

Tuna Fruit Salad PDF (30 KB)

Big Bill's Sloppy Gyms

  • 1 pound ground sirloin tip
  • 1 16-ounce can Ragu cooking sauce
  • 1/4 tsp oregano
  • 1/4 tsp basil
  • 1/4 tsp thyme
  • Dash hot red pepper
  • Dash black pepper
  • 1/8 tsp chili powder
  • 4 whole wheat pita rounds
  1. Brown meat in a skillet and drain all fat.
  2. Pour Ragu cooking sauce onto meat and simmer for 5 minutes with oregano, basil, thyme, hot pepper, black pepper, and chili powder.
  3. Spoon into whole wheat pita rounds and serve.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 263
Total Fat11.8 g
Total Carb21 g
Protein28.4 g

Big Bill's Sloppy Gyms PDF (30 KB)

Muscle Density Broccoli Salad

  • 1/2 pound cooked steak, cut in strips
  • 1 cup broccoli, cooked and chopped
  • 1 cup green beans, cooked and cut
  • 1 stalk celery, sliced
  • 1/2 cup mushrooms, sliced
  • 1 green onion, sliced
  • 1/2 tbsp red wine vinegar
  • 1/2 tbsp lemon juice
  • 1/4 cup nonfat yogurt
  • 1/2 tsp mustard
  • 1/4 tsp ground pepper
  • 1/2 head of lettuce
  • 1/2 tomato, sliced
  • Fresh parsley
  1. In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.
  2. In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.
  3. Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley.
Nutrition Facts
Recipe yields 2 serving
Amount per serving
Calories 240
Total Fat7 g
Total Carb20 g
Protein30 g
Sodium188 mg

Muscle Density Broccoli Salad PDF (31 KB)

Superpower Trout Almandine

  • 2 small trout
  • 1/4 cup white wine
  • 3/4 tsp butter
  • Juice of 1/2 lemon
  • 1/8 cup slivered almonds
  • 1 tbsp fresh parsley, chopped
  1. Braise trout in white wine until done.
  2. Remove trout, and drain off fat.
  3. In the skillet, add butter and lemon juice, and saut? almonds until lightly browned.
  4. Mix in chopped parsley, and pour almond mixture over trout.
  5. Serve immediately.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 322
Total Fat20 g
Total Carb5 g
Protein26 g
Sodium78 g

Superpower Trout Almandine PDF (30 KB)

Workout Chicken and White Wine Sauce

  • 4 8-ounce chicken breasts
  • 1/4 lb fresh mushrooms, sliced
  • 1/2 cup dry white wine
  • 1 tsp lemon juice
  • 1/2 tsp dried dill
  • 1/2 cup evaporated skim milk
  • 1/2 cup Italian bread crumbs
  1. Place chicken breasts between two sheets of waxed paper and pound flat with small mallet.
  2. Simmer mushrooms in white wine, lemon juice, and dill until white wine is almost evaporated.
  3. Spread mushrooms on flattened chicken breasts, roll them up, and fasten them with toothpicks.
  4. Roll breasts in evaporated milk and bread crumbs, completely covering chicken.
  5. Arrange chicken in nonstick baking pan and bake in a 350 degree oven for 35 minutes or until chicken is tender.
Nutrition Facts
Recipe yields 4 serving
Amount per serving
Calories 251
Total Fat6.6 g
Total Carb29 g
Protein25 g

Workout Chicken and White Wine Sauce PDF (30 KB)

Blueberry and Cottage Cheese Insanity

  • 1 cup low-fat cottage cheese
  • 1/4 cup skim milk
  • 3/4 cup whole wheat flour
  • 2 egg whites
  • 1 1/2 teaspoons lemon juice
  • 1 cup whole fresh blueberries
  1. Combine cottage cheese, skim milk, and flour in a bowl.
  2. Beat egg whites until frothy but not stiff and add to cottage cheese mixture.
  3. Add lemon juice, stir, add blueberries, and stir again.
  4. Pour all of the batter into a nonstick frying pan and turn when tops begin to bubble and bottom is lightly browned.
  5. Divide into four wedges and serve.
Nutrition Facts
Recipe yields 4 servings
Amount per serving
Calories 154
Total Fat1.4 g
Total Carb24 g
Protein11 g

Blueberry and Cottage Cheese Insanity PDF (30 KB)

Spinach Noodle Lasagna

This lasagna freezes well. Just cover with plastic wrap and freeze. To use again after frozen, double the cooking time.

  • 1 pound spinach noodles
  • 2 large onions, chopped
  • 1 clove garlic, crushed
  • 1/4 cup dry white wine or water
  • 2 pounds lean ground beef
  • 4 large ripe tomatoes, pureed
  • 7 ounces salt-free tomato paste
  • 2 tbsp each: chopped fresh parsley, basil, oregano
  • 32 ounces Weight Watchers unsalted cottage cheese
  • 2 egg whites
  • 1 pound fresh spinach, chopped, cooked, and drained
  • 1 large tomato, thinly sliced for garnish
  1. Boil noodles until tender. Drain
  2. Braise onions and garlic in white wine for 4 minutes. Add ground beef. Cook until no longer pink. Drain fat.
  3. Add pureed tomatoes, tomato paste, and herbs. Simmer for 20 minutes
  4. In a blender, mix cottage cheese, egg whites, and spinach. Puree.
  5. Preheat oven to 350 degrees. Place a layer of meat sauce in a large baking pan. Layer with noodles and spinach mixture. Repeat layers, ending with noodles. Arrange tomato slices on top. Bake for 45 minutes.
Nutrition Facts
Recipe yields 12 servings
Amount per serving
Calories 253
Total Fat8 g
Total Carb18 g
Protein34 g
Sodium84 mg*

*(If you use low-fat cottage cheese, the sodium level will be 383 milligrams.)

Spinach Noodle Lasagna PDF (31 KB)

Apple Slaw

  • 1 cup green cabbage, finely shredded
  • 2 carrots, grated
  • 1 stalk celery, chopped
  • 1/4 tsp. Onion flakes
  • Dash of garlic powder
  • Dash of thyme
  • 1 ounce raisins
  • 1 green apple, cored and sliced
  • 1 tbsp raspberry vinegar
  • 1 tbsp apple juice concentrate
  • 1/4 cup nonfat yogurt
  1. In a salad bowl, combine cabbage, carrots, celery, onion flakes, garlic powder, thyme, raisins, and apple.
  2. Separately combine vinegar, apple juice concentrate, and yogurt. Pour over cabbage mixture
  3. Chill for a few hours or overnight.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 128
Total FatTrace
Total Carb32 g
Protein3 g
Sodium85 mg

Apple Slaw PDF (30 KB)

Scrambled Eggs and Veggie

  • 8 egg whites
  • 3 tblsp minced onions
  • 3/4 tsp garlic powder
  • 3 tbsp water
  • 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 mixture is slightly frothy.
  2. Wipe bottom of a nonstick skillet with a paper towel soaked in olive oil
  3. Cook and stir tomatoes, potatoes, and zucchini for 2 minutes in frying pan.
  4. Pour egg mixture over vegetables.
  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 bottom of the pan.
  6. Continue this process until eggs are thick and cooked but still moist.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 67
Total Fat1 g
Total Carb8 g
Protein3 g

Scrambled Eggs and Veggie PDF (30 KB)

Popeye's Spinach Helper

  • 1 1/2 tsp olive oil
  • 1/2 onion, chopped
  • 1/2 clove garlic, crushed
  • 1/2 green onion, sliced
  • 1/2 green pepper, chopped
  • 1/2 pound lean ground beef
  • 1/2 pound fresh mushrooms, sliced
  • 5 ounces fresh spinach, washed and drained
  • 1/2 cup nonfat yogurt
  • 1 ounce dry-curd, unsalted cottage cheese
  • 1 ounce water
  • 1 1/2 tsp fresh oregano
  1. Heat olive oil in skillet. Saut? onion, garlic, green onion, and green pepper until tender.
  2. Add ground beef, and cook until just browned.
  3. Add mushrooms and spinach. When spinach is limp, add remaining ingredients. Heat through and serve.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 349
Total Fat12 g
Total Carb37 g
Protein34 g
Sodium151 mg

Popeye's Spinach Helper PDF (31 KB)

Challenge Chili

  • 1 pound lean ground beef
  • 1 onion, chopped
  • 1 green pepper, chopped
  • 3 tomatoes, chopped
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin powder
  • Dash ground red pepper
  • 1 16-ounce can red kidney beans
  • 1 15-ounce can chick-peas
  • 1 15-ounce can corn, rinsed and drained
  • 1 8-ounce can low-sodium tomato paste
  • 6 ounces water
  1. Cook ground beef in large skillet until no longer pink. Drain fat.
  2. Add remaining ingredients, first rinsing and draining beans, chick-peas and corn.
  3. Stir to ensure equal distribution.
  4. Cover and simmer for 1 hour, stirring occasionally.

Keep leftover chili covered in the refrigerator. To reheat, add water to desired consistency, and stir occasionally until heated through.

Nutrition Facts
Recipe yields 8 servings
Amount per serving
Calories 329
Total Fat8 g
Total Carb44 g
Protein23 g
Sodium192 mg

Challenge Chili PDF (31 KB)

Tuna Salad With Fresh Dill

  • 1 7-ounce can of water-packed low-sodium tuna, rinsed and drained
  • 1/4 cup chopped celery
  • 1/4 cup chopped fresh dill
  • 2 tbsp chopped fresh parsley
  • 1/4 cup nonfat yogurt
  • 1/2 tsp low-sodium Dijon mustard
  • Dash Pepper
  1. Combine all ingredients in a mixing bowl.
  2. Serve on lettuce, pita bread, baked potato, pasta or rice.
Nutrition Facts
Recipe yields 2 servings
Amount per serving
Calories 158
Total Fat1 g
Total Carb7 g
Protein21 g
Sodium158 mg

Tuna Salad With Fresh Dill PDF (30 KB)

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