In this article we present 5 muscle building recipes and later on you can download a free report with another 10 recipes. No email address required to get access
Recipe 1
High Protein Pancakes
pancake
Makes 1 Serving (6 pancakes)
Ingredients
– 1/4 cup oatmeal
– 6 egg whites
– 1 tbsp ground flax
– 1/2 tbsp cinnamon
– 1/4 teaspoon of Baking Soda
– 1 teaspoon of Splenda
Directions
1. First heat a frying pan until hot and then reduce to medium temperature.
2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
3. Make about 6 pancakes.
Nutritional Facts (Per Serving)
Calories: 259
Protein: 30g
Carbohydrates: 26g
Fat: 4g
Recipe 2
Lemon Cheesecake
Makes 2 Servings
Ingredients
– 250 g fat free cottage cheese
– 2 eggs
– 3/4 cup Splenda
– 2 lemons, juiced
– 1/2 tsp baking powder
– Zest from half a lemon
Directions
1. Preheat oven to 375 degrees F.
2. In a blender, blend cottage cheese and eggs until smooth and creamy in texture. Remove mixture from blender and place into a mixing bowl. Mix in Splenda and lemon juice. Finally, add baking powder and lemon zest and mix well.
3. Fill two 2.5″ ramekins with the mixture.
4. Fill a large baking pan half-full with hot water. Place the ramekins inside the baking pan so that the water comes approximately half way up the sides of ramekins.
5. Place the baking pan containing the ramekins into the oven and allow to bake for 35 to 40 minutes.
6. When finished baking, remove the baking pan from the oven and the ramekins from the water. Allow ramekins to cool outside of the water pan. When cool to the touch, place into the fridge over night.
Nutritional Facts (Per Serving)
Calories: 324
Protein: 57g
Carbohydrates: 8g
Fat: 7g
Recipe 3
Classic Tuna Melt Patties
Makes 2 Servings
Ingredients
– 16oz. can tuna, drained
– 1 egg white, beaten
– 2 tablespoon of oatmeal
– 2 tablespoon of onion, diced (or 1/4 teaspoon of onion powder)
– 1/4 teaspoon garlic powder
– salt & pepper
Directions
1. Mix all ingredients except cheese together in a small bowl
2. Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray
3. Make two small patties and cook until both sides are brown
Nutritional Facts – (Per Serving)
Calories: 144
Protein: 25g
Carbohydrates: 4g
Fat: 2g
Recipe 4
The Muscle Cook’s chili
Makes 9 Servings
Ingredients
1.5 lbs Ground Buffalo (Bison) or Extra Lean Ground Beef
1 cup diced Onions
1 diced Green Pepper
Garlic (3 cloves, minced)
1 tbsp Chili Powder
1 teaspoon Turmeric
1 teaspoon Oregano
2 Cans (15oz/can) Black Beans
2 Cans (15oz/can) Diced Tomatoes (with juice)
1 Can (14oz) Low Sodium Beef Broth
1/4 teaspoon salt / 1 teaspoon Pepper
Directions
1. In a pan, Cook the Buffalo, Green Pepper, Onions, Garlic for 5-6 mins, until it is almost cooked.
2. Transfer everything in a big casserole. Add Chili powder, Turmeric, Oregano, Beans, Tomatoes, Broth, salt and pepper.
3. Make it boil
4. Reduce intensity and stir for 20 mins until it reaches wanted thickness
Nutritional Facts – (Per Serving – 1 cup)
Calories: 264
Protein: 30g
Carbohydrates: 26g
Fat: 4.5g
Recipe 5
Baked Crispy Chicken Nuggets
Makes 6 Servings
Ingredients
– 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
– 1/4 cup / 60 ml of oat bran
– 1/4 cup / 60 ml of wheat germ
– 1 Tbsp / 15 ml coarsely ground flaxseed
– 1/4 cup / 60 ml coarsely ground almonds
– 1/2 tsp / 2 1/2 ml sea salt
– 1/2 tsp / 2 1/2 ml white pepper
– Pinch garlic powder
– 1/2 cup / 120 ml water or low-sodium chicken broth
– 1 large egg white, lightly beaten
Directions
1. Preheat oven to 400蚌. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Nutritional Facts – (Per Serving – 4 Nuggets)
Calories: 100
Protein: 12g
Carbohydrates: 7g
Fat: 3.5g
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