TOP 10 METABOLIC RECIPES
Transcript of TOP 10 METABOLIC RECIPES
Copyright © 2012 www.Bodybuilding-Recipes.org
TOP 10 METABOLIC
RECIPES
By Rob Connor
P a g e | 2
Copyright © 2012 www.Bodybuilding-Recipes.org
Recipe Index
Spinach & Feta Omelet ........................................................................ 3
The New Yorker ................................................................................... 4
Ultimate Oatmeal ................................................................................ 5
Chicken Chicpeeze ............................................................................... 6
Pecan Crusted Broiled Salmon ............................................................. 7
Beef Stir Fry ......................................................................................... 8
Muscle Meatloaf .................................................................................. 9
Choco Nutty Butty Bar ....................................................................... 10
Mixed Berry Blast-Off ......................................................................... 11
Choco Nutter Butter Shake ................................................................ 12
P a g e | 3
Copyright © 2012 www.Bodybuilding-Recipes.org
Spinach & Feta Omelet
Ingredients
• 6 egg whites
• 1 whole omega-3 egg
• 28 ounces (1 slice) feta cheese
• 1/2 cup mushrooms
• 1/4 onion
• 1 handful of spinach
• 4 oz smoked ham
Preparation
1. Chop mushrooms and onions and sauté in a lightly coated pan of
olive oil.
2. After 2-3 minutes add the whisked eggs into the pan and break up the
feta cheese and add the ham to the top on top.
3. Cook on low while covered for 3-5 minutes. Remove from pan and
enjoy!
Per Serving (makes 1 serving)
Calories 403
Protein 58
Carbohydrates 13
Fat 12
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Copyright © 2012 www.Bodybuilding-Recipes.org
The New Yorker
Ingredients
• 6 egg whites
• 1 whole omega-3 egg
• 1 green pepper
• 1/2 small onion
• 1 slice cheddar (28 ounces)
• 2 tsp of coconut oil
• 6 oz turkey ham
Preparation
1. Whisk all eggs in a large bowl.
2. Chop peppers and onions to desired size.
3. Next, sauté the onions in 2 tbsp in coconut oil.
4. After lightly sautéed, pour eggs into pan and wait a second or two so
it evens out.
5. Add peppers, cheese, and turkey ham to the top and continue to cook
on low, covered for 3-5 minutes.
6. Remove from pan and enjoy!
Per Serving (makes 1 serving)
Calories 473 cal
Protein 77 g
Carbohydrates 10 g
Fat 14 g
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Ultimate Oatmeal
Ingredients
• 1/3 cup oat bran
• 1/3 cup steel-cut oats
• 1/2 cup blueberries
• 1 scoop protein powder (vanilla)
• 1 tbsp whole flax seed
• 1/3 tsp cinnamon
• 1/2 tsp salt (if desired)
Preparation
1. Add oats and 3 cups of water to a large pot.
2. Bring water to a boil, then reduce heat to a simmer and keep covered
for 15 minutes.
3. Next, add bran and flax seed.
4. Simmer for 5 minutes and remove from heat.
5. Add berries, cinnamon and protein powder.
6. Stir and let stand for 3 minutes.
7. Serve and enjoy!
Per Serving (makes 1 serving)
Calories 520 cal
Protein 39 g
Carbohydrates 78 g
Fat 13 g
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Chicken Chicpeeze
Ingredients
• 1 can chick peas
• 8 ounce roasted chicken
• 1/2 cup chopped onion
• 1 tomato
• 3 gloves garlic
• 1/4 tsp cumin
• 1/4 tsp salt
• 1/4 tsp black pepper
Preparation
1. In a large skillet, sauté the garlic in 2 tsp of olive oil.
2. Once lightly brown add the chicken and continue to fry for 3-5
minutes.
3. Add the rest of the ingredients from above and cook for 5-10 minutes
or to your desired taste.
Per Serving (makes 1 serving)
Calories 975 cal
Protein 98 g
Carbohydrates 90 g
Fat 26 g
P a g e | 7
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Pecan Crusted Broiled Salmon
Ingredients
• 8 ounce salmon filet
• 1 large handful spinach
• 2 tbsp pecan meal
• 2 tsp coconut oil
• black crushed pepper to taste
Preparation
1. Lay salmon on a plate and apply fresh crushed black pepper to both
sides.
2. In a small bowl, mix 1 tsp coconut oil and the pecan meal.
3. Place salmon skin side down on a cooking tray. Using a spoon baste
the top of the filet using half on the pecan mixture.
4. Cook salmon in oven at 375 degrees F for 7 minutes.
5. Take out of oven and baste using the other half of the mixture and
broil at 400 degrees for the last 7 minutes.
6. While the salmon is in the oven, put 1 tsp of coconut oil into a small
sauce pan and heat spinach until it’s pliable. (2-3 minutes on low
heat)
7. Remove from oven and apply spinach to the top of salmon, serve, and
enjoy!
Per Serving (makes 1
serving)
Calories 680 cal
Protein 57 g
Carbohydrates 7 g
Fat 47 g
P a g e | 8
Copyright © 2012 www.Bodybuilding-Recipes.org
Beef Stir Fry
Ingredients
• 1 lb sirloin steak (sliced into 1/2 inch
strips)
• 1 onion (chopped)
• 2 cups broccoli (fresh uncooked)
• 1 green bell pepper (sliced into strips)
• 1 red bell pepper (sliced into strips)
• 5 gloves garlic (sliced)
• 1 tbsp olive oil
Preparation
1. In a large skillet, add the olive oil and add the garlic and steak.
2. Once steak is nicely browned, add the rest of the ingredients
3. Cook on med to high heat and stir fry for 3-5 minutes.
4. Remove, serve, and enjoy!
Per Serving (makes 2
serving)
Calories 488 cal
Protein 53 g
Carbohydrates 12 g
Fat 25 g
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Muscle Meatloaf
Ingredients
• 1 lb lean (93%) ground beef
• 1/2 cup oat bran
• 1 cup cottage cheese
• 2 small eggs (beaten)
• 1 onion (chopped)
• 1 stalk celery (chopped)
• 2 garlic cloves (chopped)
• 2 tbsp whole flax seed
Preparation
1. Add beef, eggs and cottage cheese into a large bowl. Mix well.
2. Add the remaining ingredients and continue to mix by hand.
3. Coat the deep dish baking pan with coconut oil and fill it with the
mix.
4. Bake at 375 degrees F for 37 minutes.
5. Enjoy!
Per Serving (makes 2
serving)
Calories 548
Protein 69 g
Carbohydrates 32 g
Fat 19 g
P a g e | 10
Copyright © 2012 www.Bodybuilding-Recipes.org
Choco Nutty Butty Bar
Ingredients
• 1/2 cup pecan meal
• 1/2 cup almond meal
• 1/2 cup peanut butter
• 1/3 cup flax meal
• 1 tbsp coco powder
• 2 whole eggs
• 6 scoops chocolate whey
Preparation
1. Put all ingredients into a bowl except the protein powder.
2. Mix well, after it turns to a dough throw the protein powder in and
mix further until it returns to a dough.
3. Break into 6 individual pieces and form a bar from each placing on a
coconut coated baking sheet.
4. Bake for 11 minutes at 350 degrees F.
Per Serving (makes 6
serving)
Calories 396 cal
Protein 33 g
Carbohydrates 12 g
Fat 26 g
P a g e | 11
Copyright © 2012 www.Bodybuilding-Recipes.org
Mixed Berry Blast-Off
Ingredients
• 1/2 cup frozen blackberries
• 1 cup frozen strawberries
• 1/2 cup frozen blueberries
• 1/2 cup plain nonfat yogurt
• 2 ice cubes
• 1 scoop vanilla whey
• 1 tbsp honey
• 1/4 cup water
Preparation
1. Combine strawberries, blueberries, blackberries, and ice into a
blender and blend on high for 1 minute.
2. Next, add the remaining ingredients and blend on high until creamy.
3. Serve and enjoy!
Per Serving (makes 1 serving)
Calories 382 cal
Protein 31 g
Carbohydrates 64 g
Fat 3 g
P a g e | 12
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Choco Nutter Butter Shake
Ingredients
• 1 cup chocolate milk
• 1/2 cup cottage cheese (2%)
• 2 tbsp natural omega-3 peanut butter
• 2 cup ice
Preparation
1. Add chocolate milk, peanut butter and cottage cheese to blender and
blend on high for 1 minute.
2. Add the ice and continue to blend on high for another 1-2 minutes.
3. Serve and enjoy!
Per Serving (makes 1
serving)
Calories 402 cal
Protein 35 g
Carbohydrates 17 g
Fat 23 g
P a g e | 13
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About The Author Hi, I’m Rob Connor, an old school iron addict who started
out with his first barbell/dumbbell set back in 1986. Like
most other guys lifting weights at the time, my diet was
centered around boiled/grilled chicken/turkey/fish with a
little veg 5-6 times per day.
The blandness wasn’t initially a problem for me. I was so
eager and the gains were so rapid that eating such dull meals each and
every day didn’t seem like a chore at all.
As the years went by, I began attempting to spice up (literally) my daily
intake of chicken/turkey etc, with a little sprinkling of herbs & spices.
This worked for a while but soon began to seem rather dull.
I got to the point where I was really struggling to stick to a clean, high
protein diet because I couldn’t face the tasteless meals much more. This
blandness would leave me craving for a decent tasting meal and I’d
regularly ‘fall off the wagon’ and succumb to a delicious but unhealthy
meal.
I decided enough was enough and I needed to start putting in the
necessary effort into preparing healthy and tasty meals. I needed to
build my own collection of recipes that I knew I could prepare and
would meet my diet goals. Now I’m no expert in the kitchen so these
recipes had to be simple, practicable and most importantly, given my
lack of spare time, quick to prepare.
I began scouring the internet looking for tasty healthy recipes to add to
my personal collection. I’d buy just about every healthy cookbook out
there, picking out those that met my criteria, namely, healthy, tasty and
quick to prepare.
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Quite often I would make small adjustments to some of these recipes to
suit my own personal pallet or ingredient availability, (something I
highly recommend you do). Even the smallest of ‘tinkering’ can make
enough of a difference to turn an unsuitable recipe into one I could use
on a regular basis.
In time, I became so familiar with so many different recipes that I
began experimenting with my own creations.
My struggle with boiled chicken and vegetables was over. Eating like a
bodybuilder was no longer tough going, my meals were tasty and hit
all my nutritional requirements.
The effect on my bodybuilding progress was dramatic.
I was well fueled prior to going into the gym and well nourished during
post gym recovery. I could train and harder in the gym and felt so
much more energetic. The gains came quicker and I could drop fat
much more easily.
These days I’m constantly experimenting with new recipe ideas and
variations. I also spend considerable time looking at the practicalities
of eating like a bodybuilder including, preparation, cost and
convenience.
I regular post these new recipes/articles on my site, www.Bodybuilding-
Recipes.org. Be sure to take a look and I welcome our comments on any
of my recipes.
All the best