Post Workout Mush
½ cup whipped cottage cheese
2 cups fat free/ sugar free yogurt
1 scoop vanilla protein powder
1 sliced banana
½ cup fresh or frozen raspberries
½ cup All Bran or Fiber One cereal
An hour after finishing your postworkout shake, you should consume a meal
containing a 1:2 ratio of protein to carbs, with limited fat. This meal is a perfect
combination to meet those requirements. Simply use a spoon to mash and mix all
the ingredients together.
Meat, Beans & Rice
1 package 93% lean ground beef
1 can red kidney beans
1 jar of tomato sauce
2 cups brown rice
Sauté 1 package lean ground beef.
Mix in 1 can red kidney beans and tomato sauce of your choice.
Continue to sauté all three ingredients for another 15.30 minutes.
Boil 2 cups brown rice.
Mix all ingredients together and chow down.
Deadlift Day Dessert
After a hard deadlift workout, you.re bound to be hungry. Follow up your dinner with
this delicious, protein-packed dessert.
2 scoops protein powder
1 package instant, sugar-free chocolate pudding
16 oz skim milk
2 tbsp natural peanut butter
3.5 crushed graham crakers
Combine all ingredients except graham crackers in bowl with electric mixer.
Place bowl in refrigerator for 20-30 minutes.
Take bowl out and crumble graham crackers into mixture.
Stir graham crackers in and serve.
1 package 99% lean ground turkey
1 jar marinara sauce
1 cup shredded low fat mozzarella
½ pound whole wheat pasta
Sauté turkey in a pan while stirring constantly.
When turkey is fully cooked, add in a jar of your favorite marinara sauce.
Boil ½ pound of whole wheat pasta while letting turkey and sauce continue to
sauté for another 15-30 minutes.
Add shredded mozzarella to turkey just before serving and mix it all in until it
Drain pasta and pour turkey, sauce and cheese over it.
.Roscoe.s. My Way
The famous L.A. soul food restaurant, Roscoe.s Chicken and Waffles, inspired this
1 chicken breast
½ cup diced onions
½ cup diced peppers
½ cup diced tomatoes
5 egg whites, 3 yolks
½ cup shredded low fat cheese
Whole grain or flax seed waffles
Sugar free syrup
Grill chicken breast with salt and pepper.
When finished, dice into tiny pieces.
Sauté onions, peppers and tomatoes in a pan.
Pour eggs into another pan.
When eggs begin to cook and are getting ready to flip into an omelet, pour in
the chicken, onions, peppers, tomatoes and cheese.
Gently flip half the omelet on to the other half.
Cook for a minute or two and then flip and cook on the other side.
Pop two waffles in the toaster.
Serve and enjoy your omelet with a side of waffles and sugar free syrup.
Protein & Oatmeal Pancakes
1 cup rolled oats
1 cup skim milk
5 egg whites, 2 yolks
2 scoops chocolate protein powder
Cinnamon to taste
Sliced bananas or berries (optional)
Cook 1 cup oatmeal in skim milk on stove or in microwave.
Mix in 5 egg whites with 2 yolks and 2 scoops of chocolate protein powder
and as much cinnamon as you like.
Add sliced bananas or berries if desired.
Heat a frying pan and coat with fat-free cooking spray.
Scoop oatmeal mixture into pan and fry into pancakes for 2.3 minutes per
If your pancakes need to be sweeter you can add some stevia to your mixture
before you cook them.
These can be eaten plain and washed down with some skim milk or you
could use some sugar free syrup to top them off.
6 egg whites, 3 yolks
¼ cup chopped onions (you can use frozen onions in a bag)
½ cup diced bell peppers
2 tablespoons salsa
Whole wheat burrito
Sauté onions and peppers in a pan.
Add in 5 egg whites and 3 whole eggs.
Scramble together while adding in some salt and red pepper.
Simultaneously heat a whole wheat burrito in the oven for five minutes.
When the eggs are finished, top with 2 tablespoons of salsa, pour onto the
hot burrito, wrap up and enjoy.
Chicken, Beans, & Rice
1 cup brown rice
1 can chicken breast in water
½ cup red kidney beans
1 cup marinara sauce
Boil one cup of brown rice in water.
Open one can of chicken breast in water and shred into a bowl. .
After the rice is cooked, add a half cup of red kidney beans to the pot
Add marinara sauce and chicken and let it simmer on low for five minutes
Top with a tablespoon or two of parmesan cheese if desired.