Easy High Protein Bodybuilding Meal

High protein peanut butter crepes.

Ingredients:
* 8 Egg Whites
* ½ Scoop Vanilla Protein Powder
* Maple extracts
* ¾ cup Oatmeal
* 1 Tbsp Natural Peanut Butter
*Stevia

Directions:
Mix all the ingredients together in a blender Poor the mix in a heated pan When the first side is cooked, flip the crepe on the other side until cooked Spread half a tbsp of Peanut Butter on the crepe and roll it. Repeat for other crepes and enjoy!

More healthy meals: http://www.anabolicdiet.org/

Oriental Beef Stir Fry

Ingredients (Makes 3 Servings):
• 1 pound of Lean Beef, cut in slices
• 2 Tbsp. Low-Sodium Soy Sauce
• 2 Tbsp. water
• 1 teaspoon Sesame Oil
• 1 teaspoon minced fresh Garlic
• 1 teaspoon Dijon Mustard
• 1 teaspoon fresh Ginger
• 2 Red Peppers, sliced thin
• 3 cups Broccoli
• 4 Scallions, chopped
• 1/2 cup Parsley, chopped


Directions:
1. In a large bowl, mix soy sauce, water, oil, garlic, ginger, mustard,
2. Add sliced meat and stir to coat. Set aside.
3. Heat wok or large skillet over high heat. Coat with cooking spray.
4. Cook Broccoli and Pepper, stirring until veggies are crisp tender
5. Stir in the beef strips mix and cook until desired doneness. Then add scallions and parsley. Stir gently until ready

More healthy meals: http://www.anabolicdiet.org/

Slow-Cooked Roast



 Ingredients:
• 2 pounds Beef Roast (Top Round)
• 3 Tbsp Olive Oil
• 2 Onions, chopped
• 1 Carrot, chopped
• 1 Celery Stalk, chopped
• 2 Garlic Cloves, minced
• 1 can Plum Tomatoes (with juice)
• 1/2 cup Dry Red Wine
• 1 teaspoon Sage
• 1 teaspoon Rosemary
• 1 cup Low-Sodium Beef Broth
• Salt and Pepper
• Something else :)

Directions:
1. Place the roast in a Slow-Cooker.
2. In a big bowl, mix all the other ingredients.
2. Pour the mixture in the slow cooker
3. Cook the Roast for 4 hours or until cooked.


More healthy meals: http://www.anabolicdiet.org/

Mediterranean Chicken Salad

Ingredients:
• 6oz Chicken Breast, cooked and diced
• 1/3 Cup Black Olives, sliced
• 1/3 Cup Red Onion, diced
• 1/3 cup Green Pepper, diced
• 1 Roma Tomato, seeded and diced
• 1/4 cup Feta Cheese, crumbled
• 1/3 cup Cucumber, peeled and sliced
• 1 Tbsp Olive Oil
• 1 Tbsp Balsamic Vinegar
• 1 Tbsp Water
• 1/2 teaspoon Basil
• 1/2 teaspoon Oregano
• 2 Handfuls Lettuce
• Salt and Pepper

Directions:
1. Cook chicken separately.
2. In a medium bowl, combine chicken, olives, onion,green pepper, tomatoes, feta cheese and cucumber. Stir gently to combine ingredients.
3. In a separate small bowl, whisk together olive oil, balsamicvinegar, water, basil, salt, pepper and oregano.Pour over chicken mixture and stir gently.
4. Serve on a bed of lettuce

Nutritional Facts (Per Serving *):
Calories: 422
Protein: 47g*
Carbohydrates: 9g
Fat: 22g


More recipes: http://www.anabolicdiet.org/

Sample Tandoori Chicken Recipe
4 boneless chicken breasts (4oz each)
1/2 cup plain yogurt
2 tablespoons fresh lemon juice
1 tablespoon minced garlic
1/2 teaspoon ginger
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon cayenne pepper
1/4 teaspoon cardamom
1/4 teaspoon ground cloves
1/4 teaspoon black pepper
1/4 teaspoon cinnamon
1/4 teaspoon nutmeg
Cooking Directions
1. Mix all the ingredients together (except chicken)
2. Put chicken in ziplock bag and pour mixture n the bag. Mix well and let in the fridge overnight
3. Put the chicken in oven at 425 F for 30 minutes, turning once
More recipes: http://www.anabolicdiet.org/

Sample Tandoori Chicken Recipe

4 boneless chicken breasts (4oz each)

1/2 cup plain yogurt

2 tablespoons fresh lemon juice

1 tablespoon minced garlic

1/2 teaspoon ginger

1/2 teaspoon cumin

1/2 teaspoon coriander

1/2 teaspoon cayenne pepper

1/4 teaspoon cardamom

1/4 teaspoon ground cloves

1/4 teaspoon black pepper

1/4 teaspoon cinnamon

1/4 teaspoon nutmeg

Cooking Directions

1. Mix all the ingredients together (except chicken)

2. Put chicken in ziplock bag and pour mixture n the bag. Mix well and let in the fridge overnight

3. Put the chicken in oven at 425 F for 30 minutes, turning once

More recipes: http://www.anabolicdiet.org/

The Perfect Turkey Bacon Scramble
 Ingredients
 - 8 Egg Whites - 1/2 cup Red Onion, chopped - 1 cup Mushrooms, sliced - 1 cup Broccoli florets - 1/2 cup Green Pepper, chopped - 1 Scallion, minced - 1 tbsp of Olive Oil - 1/2 teaspoon Dried Oregano - 1/2 teaspoon Dried Parsley - 1/2 teaspoon Garlic Powder - 3 slices Turkey Bacon, cut - Salt and Pepper
 Directions
 1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender 2. In another skillet, cook turkey bacon. 3. Add the eggs to the veggies and scramble until completely set. Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon
 Nutritional Facts (Per Serving) Calories: 327 Protein: 50g Carbohydrates: 7g Fat: 11g
More recipes: http://www.anabolicdiet.org/

The Perfect Turkey Bacon Scramble

 Ingredients

 - 8 Egg Whites
 - 1/2 cup Red Onion, chopped
 - 1 cup Mushrooms, sliced
 - 1 cup Broccoli florets
 - 1/2 cup Green Pepper, chopped
 - 1 Scallion, minced
 - 1 tbsp of Olive Oil
 - 1/2 teaspoon Dried Oregano
 - 1/2 teaspoon Dried Parsley
 - 1/2 teaspoon Garlic Powder
 - 3 slices Turkey Bacon, cut
 - Salt and Pepper

 Directions

 1. In medium skillet coated lightly with cooking spray – set to medium high heat – cook the onion, mushrooms, broccoli, scallion and green pepper until tender
 2. In another skillet, cook turkey bacon.
 3. Add the eggs to the veggies and scramble until completely set. Then add a tablespoon of olive oil, and sprinkle garlic powder, oregano, parsley, salt and pepper. Stir and add the cut cooked turkey bacon


 Nutritional Facts (Per Serving)
 Calories: 327
 Protein: 50g
 Carbohydrates: 7g
 Fat: 11g

More recipes: http://www.anabolicdiet.org/

Chicken Pizza
 Ingredients:  • 6oz of diced Chicken Breasts • 2 Tbsp of Perfect Spaghetti Sauce  • 1/3 cup of low-fat Mozzarella • 1 Whole Wheat Pita Bread • 1/4 cup sliced Mushrooms • 1/4 cup diced Green Pepper • 1/4 cup diced Red Pepper • 1/4 cup chopped onions • Salt and Pepper
 Directions: 1. Cook chicken separately. 2. Spread Spaghetti Sauce on one side of the Pita Bread 3. Top with chicken and veggies 4. Sprinkle with mozzarella cheese, salt and pepper 5. Bake in Oven at 375 Degrees F. for 15 minutes or until pita bread is crusty.
 Nutritional Facts (Per Serving) • Calories: 410 • Protein: 44g • Carbohydrates: 36g • Fat: 10g
More recipes: http://www.anabolicdiet.org/

Chicken Pizza

 Ingredients:
 • 6oz of diced Chicken Breasts
 • 2 Tbsp of Perfect Spaghetti Sauce
 • 1/3 cup of low-fat Mozzarella
 • 1 Whole Wheat Pita Bread
 • 1/4 cup sliced Mushrooms
 • 1/4 cup diced Green Pepper
 • 1/4 cup diced Red Pepper
 • 1/4 cup chopped onions
 • Salt and Pepper

 Directions:
 1. Cook chicken separately.
 2. Spread Spaghetti Sauce on one side of the Pita Bread
 3. Top with chicken and veggies
 4. Sprinkle with mozzarella cheese, salt and pepper
 5. Bake in Oven at 375 Degrees F. for 15 minutes or until pita bread is crusty.

 Nutritional Facts (Per Serving)
 • Calories: 410
 • Protein: 44g
 • Carbohydrates: 36g
 • Fat: 10g

More recipes: http://www.anabolicdiet.org/

Maple-Pecan High Protein Muffins Recipe
 Ingredients • 3/4 cup Oatmeal • 1/4 cup of Oat Bran • 1 tbsp of Whole Wheat Flour • 6 Egg Whites • 125g of Cottage Cheese • 1/4 teaspoon of Baking Soda • 1 teaspoon of Splenda • 1/4 cup of Crushed Pecan • 2 tbsp of Low-Cal Maple Syrup • 1 teaspoon of Maple Extracts • 1 teaspoon of Vanilla Extracts
 Directions: 1. In a blender, mix all the ingredients (except for crushed pecan). Blend until the mix gets thick. 2. Add the crushed pecan to the mix and stir (with a spoon or a spatula) 3. Poor the mix in a muffin cooking pan, and cook at 350 degrees F. until cooked (About 30 minutes).
 Nutritional Facts  (Per Serving 3 big muffins) Calories: 554 Protein: 50g Carbohydrates: 59g Fat: 12g
More recipes: http://www.anabolicdiet.org/

Maple-Pecan High Protein Muffins Recipe

 Ingredients
 • 3/4 cup Oatmeal
 • 1/4 cup of Oat Bran
 • 1 tbsp of Whole Wheat Flour
 • 6 Egg Whites
 • 125g of Cottage Cheese
 • 1/4 teaspoon of Baking Soda
 • 1 teaspoon of Splenda
 • 1/4 cup of Crushed Pecan
 • 2 tbsp of Low-Cal Maple Syrup
 • 1 teaspoon of Maple Extracts
 • 1 teaspoon of Vanilla Extracts

 Directions:
 1. In a blender, mix all the ingredients (except for crushed pecan). Blend until the
 mix gets thick.
 2. Add the crushed pecan to the mix and stir (with a
 spoon or a spatula)
 3. Poor the mix in a muffin cooking pan, and cook at 350
 degrees F. until cooked (About 30 minutes).

 Nutritional Facts 
 (Per Serving 3 big muffins)
 Calories: 554
 Protein: 50g
 Carbohydrates: 59g
 Fat: 12g

More recipes: http://www.anabolicdiet.org/

Jerk Tilapia with Asparagus
 Ingredients 4 Tilapia Filets (6oz each) 1 teaspoon Thyme 1 teaspoon Chili Powder 2 Garlic Cloves, minced 1 teaspoon Ginger 1/2 teaspoon Nutmeg 1/2 teaspoon Cinnamon 1 Jalapeno Pepper, sliced 1 Tbsp Lime Juice 2 Tbsp Olive Oil Salt and Pepper
 Directions 1. In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno,salt and pepper 2. Coat tilapia fillets with olive oil and Lime Juice. 3. Pat both sides with spices 4. In a non-stick cooking pan, coated with cooking spray,cook each fillet until just cooked through, about 3 minuteson each side or until fish starts to flake
 Quick Tip: Serve with Steamed Asparagus
 Nutritional Facts (Per Serving) Calories: 224 Protein: 37g Carbohydrates: 1g Fat: 8g
More recipes: http://www.anabolicdiet.org/

Jerk Tilapia with Asparagus

 Ingredients
 4 Tilapia Filets (6oz each)
 1 teaspoon Thyme
 1 teaspoon Chili Powder
 2 Garlic Cloves, minced
 1 teaspoon Ginger
 1/2 teaspoon Nutmeg
 1/2 teaspoon Cinnamon
 1 Jalapeno Pepper, sliced
 1 Tbsp Lime Juice
 2 Tbsp Olive Oil
 Salt and Pepper

 Directions
 1. In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno,salt and pepper
 2. Coat tilapia fillets with olive oil and Lime Juice.
 3. Pat both sides with spices
 4. In a non-stick cooking pan, coated with cooking spray,cook each fillet until just cooked through, about 3 minuteson each side or until fish starts to flake

 Quick Tip: Serve with Steamed Asparagus

 Nutritional Facts (Per Serving)
 Calories: 224
 Protein: 37g
 Carbohydrates: 1g
 Fat: 8g

More recipes: http://www.anabolicdiet.org/