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.
A Fresh Take on Scrambled Eggs. Eggs are a 100% bio available protein source. That means for every bite of eggs you eat, 100% of it is turned into muscle building protein.
Ingredients:
- 1 whole wheat bagel
- 2/3 cup fresh spinach
- 1/3 cup sliced fresh mushrooms
- 2 whole eggs and 2 egg whites
- 2 Tbsp fresh mozzarella cheese
- 2 tsp all-fruit spread
- 1 orange
Instructions:
Toast bagel. Coat a skillet with nonstick cooking spray and preheat. Saute spinach and mushrooms over medium heat, about 1 minute. Add beaten eggs and cook until almost done; add cheese and cook until melted and eggs are done. Spread bagel with all-fruit spread and peel orange.
Calories: 465
Protein: 32 grams
Carbohydrates: 57 grams
Fat: 14 grams
Saturated Fat: 5 grams
Total Prep Time: 10 minutes
Filed under Recipes by on Feb 21st, 2010. Comment.
