Coming from the sides of beef cattle, flank steak is a tougher cut of meat, thanks to the large amounts of connective tissue it contains. Cutting it on the diagonal will sever much of those fibers. Marinating the meat prior to broiling or grilling will further tenderize it.
Spices: sea salt, pepper
Sides: Sweet potato (with skin, as a baked potato or sliced) and spinach salad
Instructions: After seasoning the steak with a pinch of sea salt and a pinch of pepper, place on broiler for about 7 minutes. If you want a more rare or medium rare steak, broil for 5 minutes. A serving is 6 ounces.
Calories: 260
Protein: 42 grams
Carbohydrates: 0 grams
Fat: 10 grams
Saturated Fat: 0 grams
Filed under Recipes by on Mar 5th, 2010. Comment. 
With nearly 14% of your daily value of omega-3 fatty acids, a 4-ounce serving aids your program of maintaining lean body mass and improving insulin response. One omega-3 fatty acid, eicosapentaenoic acid (EPA) has been shown to stimulate hormone release that helps regulate bodyweight and metabolic function.
Spices: Pepper
Sides: Spinach salad and sweet potato slices on the side.
Instructions: Make sure to use tuna from a bag, not a can. This will avoid any Bisphenol A (BPA) from leaching into the tuna. Crumble 6 ounces of tuna over the spinach, season lightly with pepper.
From Tuna:
Calories: 246
Protein: 37 grams
Carbohydrates: 0 grams
Fat: 8 grams
Saturated Fat: 0 grams
Filed under Recipes by on Mar 2nd, 2010. Comment.
Don’t feel stumped when it comes to choosing side dishes, try some of these options.
Asparagus
Serving: 4 spears
Calories: 13
Fat: .1 gram
Carbohydrates: 2.5 grams
Protein: 1.4 grams
Sweet Potato
Serving: 1/2 cup
Calories: 90
Fat: .2 grams
Carbohydrates: 20.7 grams
Protein: 2 grams
Brown Rice
Serving: 1 cup
Calories: 216
Fat: 1.8 grams
Carbohydrates: 44.9 grams
Protein: 5 grams
Spinach Leaves
Serving: 1 cup
Calories: 8
Fat: 0 grams
Carbohydrates: 2 grams
Protein: 1 gram
Filed under Recipes by on Feb 28th, 2010. Comment.
Phosphorous helps maximize uptake of calcium (it needs it to max out bone strengthening benefits, (while the potassium content helps you maintain stable blood sugar levels, reduces muscle cramping, and because it improves the function of nerves, will help you generate better contractions during training.
Spices: Sea salt, pepper
Sides: Brown rice and asparagus
Instructions: After seasoning a 6 ounce steak with a pinch of sea salt and a pinch of pepper, place on broiler for about 5 minutes.
Calories: 290
Protein: 48 grams
Carbohydrates: 0 grams
Fat: 10 grams
Saturated Fat: 4 grams
Filed under Recipes by on Feb 25th, 2010. Comment.
A Simple, Yet Delicious Recipe For Egg Salad. Keep in mind that eggs are the best source of muscle building protein.
Ingredients:
- 1 hard-boiled egg, diced
- 1 Tbsp chopped celery
- 1 Tbsp shredded carrot
- 1 Tbsp nonfat plain yogurt
- 1 tsp dijon mustard
- 2 slices whole wheat bread
- 1 tangerine
Salad:
- 1 cup spinach
- 1/4 cup mushrooms
- 1/4 cup fresh mozzarella
- 1 Tbsp balsamic vinegar
- 1 tsp extra-virgin olive oil
Instructions:
Combine egg, celery, carrot, yogurt and mustard. Spread on bread. Toss together salad ingredients with vinegar and oil. Have tangerine for dessert.
Calories: 460
Protein: 25 grams
Carbohydrates: 53 grams
Fat: 18 grams
Saturated Fat: 6 grams
Total Prep Time: 10 minutes
Filed under Recipes by on Feb 22nd, 2010. Comment.
