Try this fruity shake after your next weight training session. Great for building muscle, and great tasting.
Ingredients:
- 1/2 cup unsweetened frozen raspberries
- 3/4 cup unsweetened pineapple juice
- 1 cup nonfat plain yogurt
- 2 Tbsp whey protein powder
Instructions:
Combine all ingredients in a blender and blend until smooth.
Calories: 340
Protein: 38 grams
Carbohydrates: 49 grams
Fat: 1 gram
Saturated Fat: 0 grams
Total Prep Time: 5 minutes
Filed under Recipes by on May 26th, 2010. Comment. 
This Mediterranean spin on breakfast includes bacon and apples.
BYOP, Bring Your Own Protein.
Ingredients:
- 2 slices turkey bacon
- 1 1/2 Tbsp natural almond butter
- 1 whole wheat pita pocket
- 1/2 cup apple slices
- 1/2 cup low-fat chocolate milk
Instructions:
cook bacon in a nonstick skillet; drain fat on paper towel. Spread almond butter on inside of pita halves and stuff with apple slices. Serve with a glass of milk.
Calories: 450
Protein: 16 grams
Carbohydrates: 52 grams
Fat: 22 grams
Saturated Fat: 4 grams
Total Prep Time: 8 minutes
Filed under Recipes by on May 21st, 2010. Comment.
I know you are in a hurry to get out the door in the morning, but it really can pay off to slow things down. When it comes to oats, the slower cooking, the better. Faster cooking oats have a higher glycemic index (GI) and may leave you hungry by mid-morning. Ideally, you want to try steel-cut oats, which are rich in fiber and protein. Their GI is also low, so they won’t cause your blood sugar to spike.
The Ultimate Oats
Ingredients:
- 1 cup water
- 1/4 cup steel-cut oats
- 1 scoop protein powder
Instructions:
Bring water to a boil. Add oats and reduce to medium heat. Let simmer for 20 to 25 minutes. Stir in protein powder and serve.
Calories: 240
Protein: 23 grams
Carbohydrates: 31 grams
Fat: 3.5 grams
Saturated Fat: .9 grams
Filed under Recipes by on May 17th, 2010. Comment.
These beef bites are quick and cheap, and they taste great! They add a decent amount of muscle building protein.
Ingredients:
- 5 oz. extra-lean ground beef
- 1 cup mixed vegetables
- 1/2 baked sweet potato
- 1/2 cup tomato sauce
- 6 egg whites
Instructions:
Heat oven to 350 degrees F, grab a muffin pan and spray the cups with non stick cooking spray. Crack and egg white into each (toss the yolks). Top with any combination or all of the ingredients, except for tomato sauce. Stir the contents into each cup. Bake for 10 minutes or until egg whites are opaque. Pop muffins out and top with heated tomato sauce.
Calories: 420
Protein: 48.3 grams
Carbohydrates: 39.2 grams
Fat: 7.4 grams
Saturated Fat: 0
Total Prep Time: 20 minutes
Filed under Recipes by on May 15th, 2010. Comment.
Make breakfast exciting with this new twist on scrambled eggs. Remember, eggs are the most bioavailable protein source. They provide protein that is 100% ready to be absorbed and used for muscle growth.
Ingredients:
- 1 whole egg
- 3 egg whites
- 3 Tbsp chopped bell pepper
- 3 Tbsp tomato
- 3 Tbsp shredded part-skim mozzarella cheese
- 2 slices whole wheat bread
- 1 banana
Instructions:
Beat egg and egg whites in a bowl. In a nonstick skillet over medium heat, scramble eggs with bell pepper and tomato until almost done. Stir in cheese until melted. Toast whole wheat bread. Serve with banana.
Calories: 460
Protein: 31 grams
Carbohydrates: 62 grams
Fat: 12 grams
Saturated Fat: 4 grams
Total Prep Time: 10 minutes
Filed under Recipes by on May 9th, 2010. Comment.
