tag:blogger.com,1999:blog-57884780158322735102024-03-13T08:17:31.420-07:00Quick Meal for Fast Musclecoolguyhttp://www.blogger.com/profile/17381119001509739132noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-5788478015832273510.post-68677442278675469852009-11-26T00:21:00.000-08:002009-11-26T00:26:03.482-08:00<span style="font-weight:bold;"><span style="font-style:italic;">Post Workout Mush<span style="font-weight:bold;"></span></span></span><br /><span style="font-style:italic;">Ingredients:</span><br />½ cup whipped cottage cheese<br />2 cups fat free/ sugar free yogurt<br />1 scoop vanilla protein powder<br />1 sliced banana<br />½ cup fresh or frozen raspberries<br />½ cup All Bran or Fiber One cereal<br /><span style="font-style:italic;">Instructions:</span><br />An hour after finishing your postworkout shake, you should consume a meal<br />containing a 1:2 ratio of protein to carbs, with limited fat. This meal is a perfect<br />combination to meet those requirements. Simply use a spoon to mash and mix all<br />the ingredients together.<br /><br /><span style="font-weight:bold;"><span style="font-style:italic;">Meat, Beans & Rice<span style="font-weight:bold;"></span></span></span><br /><span style="font-style:italic;">Ingredients:</span><br />1 package 93% lean ground beef<br />1 can red kidney beans<br />1 jar of tomato sauce<br />2 cups brown rice<br /><span style="font-style:italic;">Instructions:</span><br />Sauté 1 package lean ground beef.<br />Mix in 1 can red kidney beans and tomato sauce of your choice.<br />Continue to sauté all three ingredients for another 15.30 minutes.<br />Boil 2 cups brown rice.<br />Mix all ingredients together and chow down.<br /><br /><span style="font-style:italic;"><span style="font-style:italic;">Deadlift Day Dessert<span style="font-weight:bold;"></span></span><span style="font-weight:bold;"></span></span><br /><br />After a hard deadlift workout, you.re bound to be hungry. Follow up your dinner with<br />this delicious, protein-packed dessert.<br /><span style="font-style:italic;">Ingredients:</span><br />2 scoops protein powder<br />1 package instant, sugar-free chocolate pudding<br />16 oz skim milk<br />2 tbsp natural peanut butter<br />3.5 crushed graham crakers<br /><span style="font-style:italic;">Instructions:</span><br />Combine all ingredients except graham crackers in bowl with electric mixer.<br />Place bowl in refrigerator for 20-30 minutes.<br />Take bowl out and crumble graham crackers into mixture.<br />Stir graham crackers in and serve.<br /><br /><span style="font-weight:bold;"><span style="font-style:italic;"><br />The Quentarene<span style="font-weight:bold;"></span></span><br /><span style="font-style:italic;">Ingredients:</span></span><br />1 package 99% lean ground turkey<br />1 jar marinara sauce<br />1 cup shredded low fat mozzarella<br />½ pound whole wheat pasta<br /><span style="font-style:italic;">Instructions:</span><br />Sauté turkey in a pan while stirring constantly.<br />When turkey is fully cooked, add in a jar of your favorite marinara sauce.<br />Boil ½ pound of whole wheat pasta while letting turkey and sauce continue to<br />sauté for another 15-30 minutes.<br />Add shredded mozzarella to turkey just before serving and mix it all in until it<br />melts completely.<br />Drain pasta and pour turkey, sauce and cheese over it. <br /><br /><span style="font-weight:bold;">.<span style="font-style:italic;">Roscoe.s. My Way<span style="font-weight:bold;"></span></span></span><br />The famous L.A. soul food restaurant, Roscoe.s Chicken and Waffles, inspired this<br />one.<br /><span style="font-style:italic;">Ingredients:</span><br />1 chicken breast<br />½ cup diced onions<br />½ cup diced peppers<br />½ cup diced tomatoes<br />5 egg whites, 3 yolks<br />½ cup shredded low fat cheese<br />Whole grain or flax seed waffles<br />Sugar free syrup<br /><span style="font-style:italic;">Instructions:</span><br />Grill chicken breast with salt and pepper.<br />When finished, dice into tiny pieces.<br />Sauté onions, peppers and tomatoes in a pan.<br />Pour eggs into another pan.<br />When eggs begin to cook and are getting ready to flip into an omelet, pour in<br />the chicken, onions, peppers, tomatoes and cheese.<br />Gently flip half the omelet on to the other half.<br />Cook for a minute or two and then flip and cook on the other side.<br />Pop two waffles in the toaster.<br />Serve and enjoy your omelet with a side of waffles and sugar free syrup.<br /><br /><span style="font-style:italic;">Protein & Oatmeal Pancake<span style="font-weight:bold;"></span></span>s<br /><span style="font-style:italic;">Ingredients:</span><br />1 cup rolled oats<br />1 cup skim milk<br />5 egg whites, 2 yolks<br />2 scoops chocolate protein powder<br />Cinnamon to taste<br />Sliced bananas or berries (optional)<br /><span style="font-style:italic;">Instructions</span><br />Cook 1 cup oatmeal in skim milk on stove or in microwave.<br />Mix in 5 egg whites with 2 yolks and 2 scoops of chocolate protein powder<br />and as much cinnamon as you like.<br />Add sliced bananas or berries if desired.<br />Heat a frying pan and coat with fat-free cooking spray.<br />Scoop oatmeal mixture into pan and fry into pancakes for 2.3 minutes per<br />side.<br />If your pancakes need to be sweeter you can add some stevia to your mixture<br />before you cook them.<br />These can be eaten plain and washed down with some skim milk or you<br />could use some sugar free syrup to top them off.<br /><br /><span style="font-style:italic;">Breakfast Burritos<span style="font-weight:bold;"></span></span><br /><span style="font-style:italic;">Ingredients:</span><br />6 egg whites, 3 yolks<br />¼ cup chopped onions (you can use frozen onions in a bag)<br />½ cup diced bell peppers<br />2 tablespoons salsa<br />Whole wheat burrito<br /><span style="font-style:italic;">Instructions:</span><br />Sauté onions and peppers in a pan.<br />Add in 5 egg whites and 3 whole eggs.<br />Scramble together while adding in some salt and red pepper.<br />Simultaneously heat a whole wheat burrito in the oven for five minutes.<br />When the eggs are finished, top with 2 tablespoons of salsa, pour onto the<br />hot burrito, wrap up and enjoy.<br /><br /><span style="font-style:italic;">Chicken, Beans, & Rice<span style="font-weight:bold;"></span></span><br /><span style="font-weight:bold;">Ingredients:<span style="font-weight:bold;"><span style="font-style:italic;"></span></span></span><br />1 cup brown rice<br />1 can chicken breast in water<br />½ cup red kidney beans<br />1 cup marinara sauce<br /><span style="font-style:italic;">Instructions:</span><br />Boil one cup of brown rice in water.<br />Open one can of chicken breast in water and shred into a bowl. .<br />After the rice is cooked, add a half cup of red kidney beans to the pot<br />Add marinara sauce and chicken and let it simmer on low for five minutes<br />before serving.<br />Top with a tablespoon or two of parmesan cheese if desired.coolguyhttp://www.blogger.com/profile/17381119001509739132noreply@blogger.com0