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Recipes For Bodybuilders!

Check out these great recipes from chicken to tuna!
1

Workout Energy Salad


Ingredients

Lettuce, torn into bite-sized pieces 1 cup


Spinach, torn into bite-sized pieces 1/3 cup


Cucumber, peeled and sliced 1/3


Tomato, sliced 1/3


Sprouts 3/4 cup


Shredded carrots 1/3 cup


Sliced mushrooms 1/3 cup


Avocado, cubed 1/3


Raw sunflower seeds 1 tbsp


olive oil 1 tbsp


lemon juice 2 tsp


thyme, parsley, basil Dash (each)


Directions
  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 Fat 9 g
Total Carb 9 g
Protein 5 g
Sodium 22 mg

2

Curry Shrimp On Rice


Ingredients

cooked rice 2 Cups


oregano Dash


salt Dash


large shrimp, cooked and peeled 1 pound


curry powder Dash


cayenne pepper Dash


tomato, sliced 1


Directions
  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 Fat 1.2 g
Total Carb 28 g
Protein 23 g

3

Waikiki Universal Chicken


Ingredients

chicken breasts, skinned 4 8-ounce


unbleached flour 1/2 cup


olive oil 1 tbsp


pepper 1/4 tsp


sliced pineapple (in its own juices) 1 4-ounce Can


water 1/2 cup


cider vinegar 3/4 cup


ground ginger 1/4 tsp


green pepper, cut into 1/4 inch rings 1


Directions
  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 Fat 39 g
Total Carb 14 g
Protein 39 g

4

Spinach And Rice


Ingredients

rice, cooked 1/3 cup


low-fat cottage cheese 3 tbsp


egg white, beaten until fluffy 1


fresh parsley 2 tsp chopped


fresh dill 2 tsp chopped


pepper Dash


fresh spinach, chopped 2 cups


whole-wheat bread crumbs 3 tsp


Directions
  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 Fat 1 g
Total Carb 29 g
Protein 7 g
Sodium 113 mg

5

Tuna Fruit Salad


Ingredients

pear, chopped 1


pineapple, chopped 1 slice


water-packed tuna, flaked and drained 1 7-ounce can


low-fat yogurt 1/2 cup


curry powder 1/2 tsp


vanilla 1/2 tsp


raisins 1/4 cup


apple, chopped 1


Lettuce leaves


Directions
  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 Fat 2.8 g
Total Carb 51 g
Protein 33 g

6

Big Bill's Sloppy Gyms


Ingredients

ground sirloin tip 1 pound


can Ragu cooking sauce 1 16-ounce


oregano 1/4 tsp


basil 1/4 tsp


thyme 1/4 tsp


hot red pepper Dash


black pepper Dash


chili powder 1/8 tsp


whole wheat pita rounds 4


Directions
  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 Fat 11.8 g
Total Carb 21 g
Protein 28.4 g

7

Muscle Density Broccoli Salad


Ingredients

cooked steak, cut in strips 1/2 pound


broccoli, cooked and chopped 1 cup


green beans, cooked and cut 1 cup


celery, sliced 1 stalk


mushrooms, sliced 1/2 cup


green onion, sliced 1


red wine vinegar 1/2 tbsp


lemon juice 1/2 tbsp


nonfat yogurt 1/4 cup


mustard 1/2 tsp


ground pepper 1/4 tsp


head of lettuce 1/2


tomato, sliced 1/2


Fresh parsley


Directions
  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 Fat 7 g
Total Carb 20 g
Protein 30 g
Sodium 188 mg

8

Superpower Trout Almandine


Ingredients

small trout 2


white wine 1/4 cup


butter 3/4 tsp


Lemon Juice 1/2 of a lemon


slivered almonds 1/8 cup


fresh parsley, chopped 1 tbsp


Directions
  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 Fat 20 g
Total Carb 5 g
Protein 26 g
Sodium 78 g

9

Workout Chicken and White Wine Sauce


Ingredients

chicken breasts 4 8-ounce


fresh mushrooms, sliced 1/4 lb


dry white wine 1/2 cup


lemon juice 1 tsp lemon


dried dill 1/2 tsp


evaporated skim milk 1/2 cup


Italian bread crumbs 1/2 cup


Directions
  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 Fat 6.6 g
Total Carb 29 g
Protein 25 g

10

Blueberry and Cottage Cheese Insanity


Ingredients

low-fat cottage cheese 1 cup


skim milk 1/4 cup


whole wheat flour 3/4 cup


egg whites 2


lemon juice 1 1/2 tsp


whole fresh blueberries 1 cup


Directions
  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 Fat 1.4 g
Total Carb 24 g
Protein 11 g

11

Spinach Noodle Lasagna

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


Ingredients

spinach noodles 1 pound


onions, chopped 2 large


garlic, crushed 1 clove


white wine or water 1/4 cup


lean ground beef 2 pounds


ripe tomatoes, pureed 4 large


salt-free tomato paste 7 ounces


chopped fresh parsley, basil, oregano 2 tbsp (each)


Weight Watchers unsalted cottage cheese 32 ounces


egg whites 2


fresh spinach, chopped, cooked, and drained 1 pound


tomato, thinly sliced for garnish 1 large


Directions
  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 Fat 8 g
Total Carb 18 g
Protein 34 g
Sodium 84 mg*

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


12

Apple Slaw


Ingredients

green cabbage, finely shredded 1 cup


carrots, grated 2


celery, chopped 1 stalk


Onion flakes 1/4 tsp


garlic powder Dash


thyme Dash


raisins 1 ounce


green apple, cored and sliced 1 green apple


1 tbsp raspberry vinegar 1 tbsp raspberry


apple juice concentrate 1 tbsp


nonfat yogurt 1/4 cup


Directions
  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 Fat Trace
Total Carb 32 g
Protein 3 g
Sodium 85 mg

13

Scrambled Eggs and Veggie


Ingredients

egg whites 8


minced onions 3 tbsp


garlic powder 3/4 tsp


water 3 tbsp


Olive Oil


diced tomatoes 1 cup


boiled and diced potatoes 1 cup


diced zucchini 1 cup


Directions
  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 Fat 1 g
Total Carb 8 g
Protein 3 g

14

Popeye's Spinach Helper


Ingredients

olive oil 1 1/2 tsp


onion, chopped 1/2


garlic, crushed 1/2 clove


green onion, sliced 1/2


green pepper, chopped 1/2


lean ground beef 1/2 pound


fresh mushrooms, sliced 1/2 pound


fresh spinach, washed and drained 5 ounces


nonfat yogurt 1/2 cup


dry-curd, unsalted cottage cheese 1 ounce


water 1 ounce


fresh oregano 1 1/2 tsp


Directions
  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 Fat 12 g
Total Carb 37 g
Protein 34 g
Sodium 151 mg

15

Challenge Chili


Ingredients

lean ground beef 1 pound


onion, chopped 1


green pepper, chopped 1


tomatoes, chopped 3


chili powder 1 tsp


cumin powder 1/2 tsp


ground red pepper Dash


red kidney beans 1 16-ounce can


chick-peas 1 15-ounce can


corn, rinsed and drained 1 15-ounce can


low-sodium tomato paste 1 8-ounce can


water 6 ounces


Directions
  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 Fat 8 g
Total Carb 44 g
Protein 23 g
Sodium 192 mg

16

Tuna Salad With Fresh Dill


Ingredients

water-packed low-sodium tuna, rinsed and drained 1 7-ounce can


chopped celery 1/4 cup


chopped fresh dill 1/4 cup


fresh parsley 2 tbsp chopped


nonfat yogurt 1/4 cup


low-sodium Dijon mustard 1/2 tsp


Dash Pepper


Directions
  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 Fat 1 g
Total Carb 7 g
Protein 21 g
Sodium 158 mg