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Recipes For Bodybuilders!

Check out these great recipes from chicken to tuna!


Workout Energy Salad


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)

  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


Curry Shrimp On Rice


cooked rice 2 Cups

oregano Dash

salt Dash

large shrimp, cooked and peeled 1 pound

curry powder Dash

cayenne pepper Dash

tomato, sliced 1

  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


Waikiki Universal Chicken


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

  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


Spinach And Rice


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

  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


Tuna Fruit Salad


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

  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


Big Bill's Sloppy Gyms


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

  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


Muscle Density Broccoli Salad


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

  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


Superpower Trout Almandine


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

  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


Workout Chicken and White Wine Sauce


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

  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


Blueberry and Cottage Cheese Insanity


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

  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


Spinach Noodle Lasagna

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


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

  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.)


Apple Slaw


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

  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


Scrambled Eggs and Veggie


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

  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


Popeye's Spinach Helper


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

  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


Challenge Chili


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

  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


Tuna Salad With Fresh Dill


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

  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