As I am celebrating getting below 5% body fat which I have
been trying to do for months and not succeeded until now, here is an eBook which
I purchased. It has some good recipes that will help you reach towards your
protein intake and has Low fat foods, so you don’t put on any fat on that hard
earned appearance you have worked at the gym for. It has a great range of foods
here, my favourite being the chocolate protein bar. It’s gorgeous!
I normally charge for this eBook, but as I am celebrating
and in a very GOOD mood I am going to chuck it out there for all you to read
and download of my achievement! If you want the eBook for free please email me
with the reference of (5%Bodyfatblog) at bloggingfromsteven@gmail.com
Hope you all get some useful recipes out of it!
Feel Free to comment on what you’re favourite recipes are.
Here are some other recipes I like to use.
Ready to cook, boneless, skinless chicken are a main stay of muscle
building diets as they are low in fat and high in protein, and also simple to
prepare. Chicken is also very versatile and can be prepared in a variety of
ways without being boring. The chicken can take on a very smooth texture when
marinated and grilled in this spicy yoghurt.
With its relatively small preparation and cooking time, this recipe is
good for dinner or lunch situations.
Grilled Tandoori Chicken
Ingredients:
6 boneless, skinless chicken breasts
o 1 cup plain yoghurt
o 1 tbsp. chilli powder
o 1 tbsp. curry powder
o 2 tsp. grated fresh
ginger root
o 1 tsp. ground cumin
o 1 tsp. salt
o 1/8 tsp. cayenne
pepper
Preparation:
1.
Pierce chicken breasts several times with the tines of a fork and set
aside.
2.
In large bowl combine yogurt and all of the spices and mix well.
3.
Add the chicken to the mixture and turn so all the chicken pieces are
coated. Cover and chill for at least one hour, or overnight.
4.
When ready to cook, prepare and preheat grill.
5.
Remove chicken from marinade and cook on grill for about 15 minutes
until thoroughly cooked, turning once during cooking time. You can also cook
the chicken on a dual contact indoor grill, for 5-7 minutes until thoroughly
cooked.
6.
If you want to bake the chicken, preheat the oven to 375 degrees F.
7.
Place the chicken on a foil-lined jelly roll pan (you need the sides to
catch the juice) and bake for 30-35 minutes until chicken registers 160 degrees
F.
8.
Let stand 5 minutes and serve.
Nutrition (per serving):
o Kcal: 370
o Protein: 32g
o Carbs: 35g
o Fat: 1g
Serves: 3
You can serve with rice or corn, if preferred. Make a salad to top it
off, or steam some vegetables to make this dish the perfectly balanced meal.
There’s no getting away from it, chicken is probably the #1 source of
protein for bodybuilders. It’s versatile, relatively cheap and with a little
imagination & effort, you can use chicken in just about any recipe.
So here’s another classic chicken recipe, packed with protein &
carbs. You can probably tell I’m bulking at the moment so the last 3-4 recipes
have all been loaded with carbs. I’ll be back cutting soon so I’ll be posting lower
carb recipes.
In the meantime, enjoy this delicious loaded chicken recipe!
Ingredients:
o 4 skinless/boneless
chicken breasts
o 1/3 cup teriyaki
sauce
o 1/3 cup of orange
juice
o 1 teaspoon corn
starch
o 1/3 teaspoon ginger
o ½ tablespoon extra-virgin
olive oil
o 1 ½ cup broccoli
florets
o 1 can sliced water
chestnuts
o ½ cup rice
Preparation:
1.
Cut chicken breasts into ¼ “ pieces and set them aside
2.
In a small mixing bowl, combine teriyaki sauce, orange juice, corn
starch and ginger, and set aside.
3.
In a large skillet heat oil over high heat. Add the chicken pieces and
stir fry until they are lightly browned, for about 4-7 minutes.
4.
Using a slotted spoon (or something similar), transfer the chicken
pieces to a bowl. Leave the drippings in the skillet.
5.
Reduce the heat to moderate.
6.
Add broccoli to the skillet and stir fry for 3-5 minutes.
7.
Stir the teriyaki mixture and add to the broccoli in the skillet.
8.
Cook the mixture, stirring until it thickens and is bubbly for about 2-4
minutes.
9.
Add water chestnuts and the cooked chicken pieces.
10. Continue cooking
until heated through.
11. Serve with cooked
rice.
Nutrition (per serving):
o Kcal:636
o Proteins: 48g
o Carbs: 76g
o Fat: 13g
Serves: 3
This chili is good for the vegetarian body builders out there who are
looking to spice up their post workout meal. The main ingredients is tofu, a
light protein packed food made from coagulated soybean milk. It is fairly
tasteless itself, but takes on the flavours of the foods that it is cooked
with.
Tofu provides many of the essential minerals needed by the body and has
been shown to improve serum cholesterol (the good kind of cholesterol) in the
body.
Ingredients:
o 16 oz. tofu burger mix
o 1 cup chopped onion
o 1 cup chopped bell
pepper
o ½ cup sliced carrot
o 3 minced cloves
garlic
o 16 ounces can of
crushed tomatoes
o 16 ounces tomato sauce
o 16 ounces canned
kidney beans
o 2 tbsp. chili powder
o ¾ tsp. cumin seed
o ¼ tsp. cayenne pepper
o salt to taste
Preparation:
1.
Use 1 package of the vegetarian burger mix. This is enough to make four
burgers
2.
Cook the four burgers according to the package instructions.
3.
Chop the onions, green peppers and the garlic.
4.
Combine the rest of the ingredients in a large pot.
5.
Crumble the burgers with your fingers and add to the chili sauce.
6.
Simmer for 30 minutes.
7.
Serve with fresh fruit juice.
Nutrition (per serving):
o Kcal: 360
o Protein: 30g
o Carbs: 62g
o Fat: 3g
Serves: 4
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