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Bodybuilding Nutrition 101 Muscle Building Recipes For A Great Bodybuilding Diet PDF
Bodybuilding Nutrition 101 Muscle Building Recipes For A Great Bodybuilding Diet PDF
INTRODUCTION
BREAKFAST DISHES
SOUPS
FISH
CHICKEN
MEAT
PASTA
SALADS
VEGETABLE DISHES
MISCELLANEOUS
DESSERTS
SHAKES, SNACKS &
PROTEIN BARS
WEBSITE RESOURCES
(Your Guide to Bodybuilding
Success)
INTRODUCTION
Tired of your never-ending search for
more ways to gain muscle? A lot of
people will assume that exercise is the
only solution and this is where they fail
a lot of the time.
Exercise naturally does play a major
role but so does nutrition. You are what
you eat, as they say. Therefore, I gladly
and proudly present to you this e-book,
"Bodybuilding Nutrition: Mass-Building
Recipes to help you gain muscle fast!"
Here you will find recipes for delicious
meals, snacks and shakes that you can
prepare.
My goal here is to help you achieve the
results you want without having to
sacrifice your enjoyment of your daily
meals.
This e-book offers you a wide range of
selections, from salads to soups, fish
dishes, chicken, red meat dishes and
desserts - definitely the kind of recipes
that would make you feel good before
and after a tiring day of working out.
These recipes will not only make you
feel satisfied but, more importantly, help
you build that muscle mass you've been
long dreaming of. Sounds too good to be
true? Try it for yourself and know that it
can really happen.
BREAKFAST DISHES
Apple and Cinnamon
Muffins
Blueberry Oatmeal
Breakfast Fajitas
Breakfast Muffins
Breakfast Shake
Easy Champion Breakfast
Low-Sugar Blueberry
Muffins
Protein Pancakes
Spinach Frittata
Vegetable Frittata
Ingredients:
3/4 cup oatmeal
1/4 cup oat bran
1 tablesp. Whole-wheat flour
6 egg whites
1/2 scoop whey protein powder,
vanilla flavor
1/4 teasp. Baking soda
1/2 teasp. Stevia
Method:
1. Pre-heat the oven to 350 degrees F.
2. In a blender, blend all the
ingredients, except for the diced apple,
until thick.
3. Stir in the diced apple.
4. Pour the mix into a muffin baking
tray and cook until done (about 30
minutes).
TIP: Make a larger batch and freeze until
Blueberry Oatmeal
Ingredients:
3/4 cup oatmeal
8 egg whites
1/2 scoop chocolate protein powder
2 teasp. Pure cocoa powder
1/2 teasp. Stevia
1 tablesp. Flax seed oil
1/4 cup water
1 cup frozen blueberries
Method:
1. In a large bowl, combine all the
ingredients, except the frozen
blueberries.
2. Microwave for about 3-4 minutes
stir the mix half-way through cooking
time to avoid lumps.
3. When the mix is cooked, add the
frozen blueberries, mix well and serve.
Breakfast Fajitas
Ingredients:
6 egg whites plus 1 yolk
fat-free cheddar cheese, grated
fat-free flour tortillas
salsa, if desired
Method:
1. Smear a skillet with olive oil.
2. Beat the egg-whites and yolk and
place into the skillet. Cook gently over
medium heat.
Breakfast Muffins
Ingredients:
1 1/4 cups oats
1 1/4 cups protein powder
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1/2 cup Splenda or brown sugar
1 cup unsweetened apple sauce
1/2 cup low-fat milk
2 tbsp olive oil
2 egg whites
1/4 cup blueberries
1/2 cup raspberries
1/4 cup walnuts or almonds
Method:
1. Combine the first 7 ingredients (oats
sugar).
2. In another bowl, whisk the apple
sauce, milk, olive oil and egg whites.
3. Stir in the berries, then the nuts.
4. Lightly fold into the dry mixture.
5. Spoon into muffin tin, making each
cup 2/3 full.
6. Bake at 400 deg. F. for 15-18 minutes.
Breakfast Shake
Ingredients:
1 cup oatmeal
2 cups skim milk
2 scoops whey protein powder
1/2 cup frozen strawberries
1 teasp. Olive oil or flax seed oil
Blend and serve.
Method:
1. Combine all the ingredients in a
serving bowl except the milk.
Low-Sugar Blueberry
Muffins
Ingredients:
1 packet blueberry muffin mix
1/4 cup cottage cheese or ricotta
1/3 cup unsweetened apple sauce
2-3 egg whites, lightly whisked
2/3 cup water (enough for a good batter
consistency)
Method:
1. In a mixing bowl, combine all the
Protein Pancakes
Ingredients:
1 cup oatmeal
11 egg whites
1 whole egg
1 packet sugar-free jello (choose your
flavor)
Method:
1. Whisk ingredients together in a mixing
bowl.
2. Cook on a griddle or heavy-based
frying pan.
Spinach Frittata
Ingredients:
6 egg whites, lightly whisked
1 yolk (optional)
1 bunch baby spinach
1/2 onion, chopped
1-2 ripe tomatoes
Method:
1. Saute the onion in a large skillet for 23 minutes.
2. Add the baby spinach and chopped
Vegetable Frittata
A frittata is an Italian omelette and looks
very much like a pizza.
Ingredients:
8 egg whites
3 tblsp. Minced onions
3/4 tsp garlic powder
3 tblsp. Water
olive oil
1 cup boiled and diced potatoes
1 cup diced tomatoes
Method:
1. Whisk the egg whites, onion, garlic
powder and water until slightly frothy.
2. Lightly smear the bottom of a nonstick skillet with olive oil.
3. Place potatoes, tomatoes and zucchini
into a frying pan and stir-fry for 2
minutes.
4. Pour the egg mixture over the
vegetables, making sure the entite pan
bottom is covered.
5. As the egg begins to set, gently lift the
cooked portions with a nylon spatula so
that the uncooked portions can flow to
SOUPS
Minestrone
Ingredients:
8 1/2 cups zucchini, cut into bite-sized
pieces
1/2 cup celery, sliced
1 cup leeks, chopped
1/2 cup carrots, sliced
2 garlic cloves, minced
2 cans chicken broth, fat-free, low
sodium
1 can Italian-style tomatoes, undrained
and roughly chopped
1 can red kidney beans, drained
Vegetarian Dhall
Ingredients:
Garnish Ingredients:
Method:
FISH RECIPES
Tuna Tortilla
Method:
1. Mix together the tuna, oats and eggwhite; form into a patty.
2. Heat the olive oil in a skillet on
medium heat.
3. Put the patty into the heated skillet
and cook; turn to cook the other side.
Serve with the vegetables, lettuce and
salad dressing.
Tuna Tortilla
Ingredients:
1 can light-meat tuna
1 tablesp. Mayonnaise
1/4 cup onions, roughly chopped
1 pickle, sliced
1 wholewheat tortilla wrap
1/2 cup peppers, tomatoes, lettuce,
mushrooms (as desired)
Method:
1. Mix the tuna with the mayonnaise,
CHICKEN DISHES
Universal Chicken
Turkey Meatballs With
Spaghetti-Squash
Turkey Meat Loaf
Tropical Chicken Stir-Fry
Thai Chicken
Teriyaki Chicken
Stir-Fried Chicken
Stir-Fried Chicken with Rice
Roasted Chicken with Mustard
Mexican Chicken With Yellow
Rice
Italian Parmesan Chicken
Healthy Southern Fried
Chicken
Grilled Chicken Sausage
Tostadas
Greek Chicken Salad
Grecian Grilled Chicken
Easy Mexican Chicken
Easy Chicken a la King
Cuban Chicken
Chicken With White Wine
Sauce
Chicken with Roast Potatoes
Chicken Kebabs
Universal Chicken
Ingredients:
4 8-ounce chicken breasts, skinned
1/2 cup unbleached flour
1 tblsp. Olive oil
salt and pepper to taste
1/2 cup water
3/4 cup cider vinegar
1/4 tsp. ground ginger
1 4-ounce can pineapple pieces (with its
own juice)
1 green pepper, cut into -inch rings
Method:
1. Wash and dry the chicken, then coat
with flour.
2. In a non-stick skillet, heat the olive oil
and brown the chicken.
3. Transfer the chicken to a shallow
roasting pan.
4. Sprinkle with salt and pepper.
5. Make a sauce of the pineapple juice,
water, vinegar and ginger.
6. Pour the sauce over the chicken and
bake, uncovered, in a 350-degree oven
for 30 minutes.
7. Add the pineapple pieces and green
pepper rings.
1 teasp. Oregano
salt and black pepper to taste
Method:
1. Pre-heat the oven to 375-400 degrees
F.
2. Heat the olive oil in a small
saucepan; cook the onion until soft.
3. Combine all the other ingredients in a
large bowl, add the cooked onion and
mix well.
4. Transfer the mixture to a large breadbaking tin and bake for about 30 minutes.
Thai Chicken
Ingredients:
1 cup coconut milk
1 cup fresh lime juice
1/2 cup rice wine vinegar
2 tablesp. Fish sauce
3 green onions, finely chopped
2 cloves garlic, finely chopped
1 teasp. Fresh ginger, finely chopped
8 tablesp. Hot sauce
8 tablesp. Fresh cilantro leaves, finely
chopped
8 chicken breasts, skin removed
salt and pepper
lime slices and spring onions (scallions)
for garnish
Method:
1. Preheat the oven to 375 deg.
2. In a small mixing bowl, mix together
the coconut milk, lime juice, rice wine
vinegar, fish sauce, green onions, garlic,
ginger, hot sauce and cilantro.
3. Salt and pepper the chicken breasts.
Place them into a large, zip-top plastic
bag and add half of the marinade.
4. Close the bag and let the chicken
reserved glaze.
Garnish with spring onions and slices of
lime.
Teriyaki Chicken
Ingredients:
4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
8 teasp. Cornflour
1/3 teasp. Ginger
8 tablesp. Extra virgin olive oil
1 1/2 cup small broccoli florets
1 can (8 ounces) water chestnuts, sliced
1/2 cup rice
Method:
1. Cook the rice according to directions.
Set aside.
2. Cut the chicken into bite-sized
pieces; set aside.
3. In a small bowl, combine the teriyaki
sauce, orange juice, cornflour and
ginger; set aside.
4. In a large skillet, heat the olive oil
over moderately-high heat. Add the
chicken and stir-fry until lightly
browned.
5. Transfer the chicken to a bowl, using
a slotted spoon. Lower the heat to
moderate.
6. Add the broccoli to the skillet and
stir-fry for 4-5 minutes. Add the teriyaki
Stir-Fried Chicken
Stir-fry meals are easy to prepare and
usually take only about ten minutes
maximum. If you buy pre-chopped
vegetables, your preparation time will
be even more reduced. There are a large
variety of sauces available that you can
use. Remember to check out the
nutritional content of ready-made sauces.
Ingredients:
3 oz chicken breast, sliced
1 cup sliced red and yellow peppers
1 cup snow peas
bowl.
3. Place the chicken breast halves into a
shallow baking pan.
4. Brush with the mustard mixture and
sprinkle with paprika.
5. Bake for about 30 minutes, or until
cooked through.
buttermilk.
5. Coat the chicken breasts with the
mixture and place them onto a non-stick
baking tray.
6. Put into the oven and reduce the
temperature to 350 degrees. Bake for 20
minutes.
Can be served with baked sweet potato
wedges and green beans.
pre-heat.
2. Brush the chicken sausage with lime
juice, then sprinkle with taco seasoning.
3. Place the sausages upon the hot grill
rack and grill for 5-7 minutes, turning
regularly.
4. Let the sausage cool slightly then cut
them at an angle into 1/2-inch pieces. Set
aside.
5. In a medium-sized bowl combine the
tomatoes, onions, cilantro, olives,
pepper and 1 teaspoon lime juice. Toss
gently.
6. Distribute 3 tablespoons of the
refried beans over each tortilla and
divide the sausage equally between the
tortillas.
Cuban Chicken
Ingredients:
2 chicken breasts, halved
1/4 teasp. Salt
1/4 teasp.sp. paprika
1 Tablesp. Olive oil
1 medium onion, chopped
1 red pepper, chopped
3 cloves garlic, chopped
1/2 teasp. Dried rosemary
1 can chopped tomatoes
1 packet frozen peas
Chicken Kebabs
Ingredients:
12 oz. chicken breasts, cut into bitesized pieces
1/2 cup Mrs. Dash Zesty Garlic-Herb
10-minute Marinade
4 oz. andouille sausage slice into 16
thin slices
1 tablesp. Mrs Dash Lemon Pepper
Seasoning Blend
8 skewers
Method:
Baked Honey-Glazed
Chicken
Ingredients:
2 chicken breasts (5 oz.)
1 tablesp. Honey
1 tablesp. Balsamic vinegar
1 spring onion (scallion), chopped
2 garlic cloves, chopped
1/2 teasp. Dried basil
1/4 teasp. Black pepper
Method:
MEAT RECIPES
Anabolic Chili
Beef and Broccoli Stir-Fry
Anabolic Chili
Ingredients (for about 9 cups):
1 1/2 lbs. ground bison or extra-lean
ground beef
1 onion, chopped
1 green pepper, roughly chopped
3 garlic cloves, chopped
1 tablesp. Chili powder
1 teasp. Turmeric
1 teasp. Oregano
2 cans black beans
2 cans chopped tomatoes, with juice
1 can low-sodium beef broth
Method:
1. Heat the olive oil in a large skillet
and add the prepared vegetables.
2. Stir-fry until the vegetables are tender
and onions are browned. Set aside.
3. Stir in the beef strips; cook until done.
4. In a small bowl, combine the
remaining ingredients, stirring to
dissolve the flour; add to the beef
mixture and cook, stirring constantly,
until sauce thickens.
1 can chick-peas
1 can corn, rinsed and drained
1 8-ounce can low-sodium tomato paste
6 ounces water
Method:
1. First rinse and drain the beans,
chickpeas and corn.
2. Heat the oil in a saucepan, then brown
the ground beef.
3. Add the remaining ingredients and stir
through.
4. Cover the saucepan and simmer for 1
hour, stirring occasionally.
Leftover chili can be kept covered in the
refrigerator. When re-heating, add a
Beef Stroganoff
This is one of my favorite musclebuilding recipes. It can be prepared in
about 20 minutes, is highly nutritious and
very tasty.
Ingredients:
1 cup of whole-wheat pasta (spaghetti,
or linguine)
16 oz. beef, cut into long strips (You can
also use extra-lean ground beef or
turkey)
1 tablesp. Olive oil
Method:
1. Pre-heat the oven to grill (broil).
2. Grill the chops until the meat is no
longer pink.
3. Cook the rice according to directions.
4. Combine the carrots, seasoning and
water in a medium saucepan. Set aside.
5. Remove the chops from the oven and
turn them over. Reduce oven heat to 350
deg. F.
6. Mix the mustard, brown sugar,
cinnamon and basil.
7. Spread the chops with the mustard
mixture and return them to the oven until
done.
Sloppy Gyms
Ingredients:
1 pound ground sirloin
1 16-ounce can Ragu cooking sauce
1/4 teasp. Oregano
1/4 teasp. Basil
1/4 teasp. Thyme
Dash black pepper
1/8 teasp. Chili powder
4 whole-wheat pita rounds
Method:
frying pan.
7. Fry the steak for 5-10 minutes on each
side. Remove from the pan and keep
warm.
8. Put the mushrooms into the pan and
saut until soft.
To serve, top the steak with the
mushrooms. Let the potatoes stand for 5
minutes after removing them from the
oven, before serving with the steak.
PASTA RECIPES
Italian Shrimp Pasta
Pasta With Turkey Sausage
Penne With Chicken and Avocado
Salmon and Pasta Bake
Fettuccine Puttanesca
Method:
1. Cook the pasta, drain and place in a
bowl. Set aside.
2. In a medium-sized saucepan, pour the
olive oil and 1/4 cup of beef broth. Heat
for about 3 minutes, then add the turkey
sausage; cover the saucepan and cook
for about 10 minutes.
3. When the sausage is cooked through,
transfer it to a bowl and set aside.
4. In the same saucepan, add another 1/4
cup of beef broth, onion, peppers and
garlic. Saute until the vegetables are
tender.
5. Add the sausage, pasta, cheese and
remaining broth; stir gently until the
top is golden.
Fettuccine Puttanesca
Ingredients:
400g fettuccine, cooked or blanched
10 anchovy fillets, finely chopped
3 cups chopped tomatoes, fresh or
canned
3 tablesp. capers
4 tablesp. black olives, stoned and
roughly chopped
1 cup fresh basil, shredded
100ml. olive oil
Method:
VEGETABLE DISHES
boil.
2. Reduce the heat and cook for about
15 minutes or until tender.
4. Heat the milk and butter together in
small saucepan.
5. Using a potato masher, mash the
potatoes and parsnips. Gradually add the
milk together with lemon pepper
seasoning and continue to mash until the
vegetables are smooth and creamy.
Serve immediately.
SALADS
Watch this video for a
delicious, high-protein salad dressing
Guacamole
Mediterranean Chicken Salad
Peppers, Spinach and Orange Salad
Salmon and Quinoa Salad
Seafood and Citrus Salad
Steak and Broccoli Salad
Tuna and Fruit Salad
Workout Power Salad
Apple Coleslaw
Ingredients:
1 cup green cabbage, finely shredded
2 carrots, grated
1 stalk celery, chopped
1/4 teasp. onion flakes
dash of garlic powder
pinch of thyme
1 ounce raisins
1 green apple, cored and sliced
1 tablesp. raspberry vinegar
Guacamole
Ingredients (for 10 servings):
2 tablesp. Mrs. Dash Southwest Chipotle
Seasoning Blend
2 ripe avocados, halved
1 tablesp. lime juice
1 medium tomato, diced
Method:
1. Mash the avocado with the Mrs. Dash
seasoning and lime juice in a bowl.
2. Stir in the diced tomatoes; let stand at
room temperature for about 1 hour
before serving.
Mediterranean Chicken
Salad
This is a delicious and healthy salad.
Simply serve on lettuce or spoon the
salad into pita halves for a quick and
delicious lunch or dinner!
Ingredients:
3 cups cooked chicken, chopped
1/2 cup pitted black olives, drained and
sliced
1/4 cup diced red onion
1 medium green pepper, diced
Serve chilled.
Method:
1. Toss together all the ingredients
except the lettuce. Mix well.
2. Line a serving platter with lettuce
leaves. Arrange the mixture over the
lettuce leaves and serve chilled.
MISCELLANEOUS
RECIPES
Banana Bread
High-Protein Oatmeal Pancakes
Mexican Souffles
Protein Pancakes
Protein-Rich Pancakes with Berries
Banana Bread
Ingredients:
3 egg whites
1/3 cup water
1/2 teasp. banana or vanilla extract
1 scoop whey protein powder, banana
flavor
1 1/3 scoops whey protein powder,
vanilla flavor
1/4 cup Splenda
2 teasp. baking powder
Method:
High-Protein Oatmeal
Pancakes
Ingredients for 6 pancakes:
1/4 cup oatmeal
6 egg whites, lightly beaten
1 tablespoon ground flax
1 level teaspoon cinnamon
1/4 teaspoon Baking Soda
1 teaspoon Splenda
cooking spray
Method:
Mexican Souffles
Ingredients:
2 tablesp. Mrs. Dash Southwest Chipotle
Seasoning Blend
4 whole eggs, separated in 2 mediumsized bowls
1/2 spring onion (scallion), finely
sliced, white and green parts
Method:
1. Oil or spray four 4-oz. oven-proof
ramekins.
2. Whisk the egg yolks until light in
Protein Pancakes
Ingredients:
3 egg whites
2 tablesp. low-fat cottage cheese
1 teasp. vanilla extract
1/3 cup dry oats
1 scoop whey protein powder, vanilla
flavor
Splenda to taste
Method:
1. Mix together the egg-whites, cottage
Method:
1. Lightly whisk the egg whites, then
add all the other ingredients and mix
together.
2. Place large spoonsful of the mixture
onto a hot, pre-oiled griddle or heavybased frying pan. When the edges begin
to turn brown, flip them over to cook the
other side.
Serve topped with sliced fruit and a
little maple syrup or honey.
DESSERT RECIPES
medium heat.
2. In a bowl, combine the cottage
cheese, skim milk and flour.
3. Beat the egg whites until frothy but
not stiff; add to the cottage cheese
mixture.
4. Stir in the lemon juice, then stir in the
blueberries.
5. Pour the mixture into the frying pan
and leave it to cook: carefully turn it
over when bubbles appear on top and
the bottom is lightly browned.
6. Divide the dessert into four wedges
and serve.
Lemon Cheesecake
Ingredients:
200g fat-free cottage cheese
2 eggs
3/4 cup splenda
2 lemons, juiced
1/2 teasp. baking powder
grated zest of half a lemon
Method:
1. Pre-heat oven to 375 degrees F.
2. In a mixing bowl, beat cottage cheese
Protein Pudding
Ingredients:
1 packet jello powder
2 cups low-fat milk
2 scoops whey protein powder (vanilla
flavor)
Method:
1. Pour all the ingredients into a bowl.
Stir with a wire whisk to moisten, then
whisk briskly until smooth.
2. Refrigerate for 2-3 hours or until set,
then serve.
Raspberry Cheesecake
For cheesecake lovers, this recipe will
give your diet a boost in protein.
Ingredients:
2 cups low-fat cottage cheese
2 eggs
1/2 cup low-fat sour cream
1/2 cup strawberry-flavored whey
protein powder
1/4 cup Splenda
1 tsp vanilla extract
1 cup frozen raspberries in light syrup
Method:
1. Preheat the oven to 375 degrees.
2. Put all the ingredients into a mixing
bowl and beat until very smooth.
3. Pour the mixture into an oiled or nonstick pie pan and place it on the top rack
of your oven.
4. Put another pan containing some
water on the lower rack of the oven.
5. Bake for 35-40 minutes.
6. Remove from the oven and let cool.
7. Spoon berries and syrup over and
serve.
Strawberry Meringues
Ingredients:
6 egg whites
1/4 tsp cream of tartar
2 cups sliced strawberries
2 tbsp Splenda
4 scoops whey protein powder
(strawberry or vanilla)
a little water for thinning
Method:
1. Pre-heat oven to 250 degrees F.
Workout)
Strawberry-Cheesecake Shake
Superman Power Shake
Tropical Protein Shake
Ingredients:
4 scoops whey protein powder, vanilla
flavor
1/2 cup almond meal
2 teasp. baking powder
1/4 teasp. salt
2 teasp. cinnamon
1/4 teasp. nutmeg
1/4 teasp. allspice
3 egg whites
1/4 cup stevia or Xylitol
1/2 cup fat-free cottage cheese
1 teasp. vanilla extract
1 medium apple, coarsely grated
Method:
1. Pre-heat oven to 350 drgrees. Spray a
Pyrex dish (8x8 inches) with non-stick
spray.
2. In a large bowl, mix together the first
7 (dry) ingredients.
3. In a small bowl, whisk together the
egg whites, sweetener, cottage cheese
and vanilla. Add this to the dry
ingredients and blend well.
Banana-Oat-Bran Shake
Ingredients:
2 scoops whey protein powder, vanilla
flavor
1 banana, sliced
1/2 cup oatmeal
1/2 cup bran flakes
350ml. water
grated zest of half a lemon
25gr. dextrose (only for post-workout)
Blend together and serve.
6 ice cubes
Method:
1. Crush the ice cubes in the blender.
2. Add the remaining ingredients, blend
and serve.
Chocolate-Raspberry
Protein Shake
Ingredients:
2 scoops whey protein powder,
chocolate flavor
12 raspberries
10 oz. low-fat milk
6 ice cubes
Method:
1. Crush the ice cubes in the blender.
2. Add the remaining ingredients, blend
and serve.
Cinnamon-Maple Meal
Replacement Shake
Ingredients:
2 scoops whey protein powder, vanilla
flavor
1 cup oat flakes (raw or cooked)
1/2 teasp. cinnamon
2 tablesp. maple syrup (sugar-free)
1 tablesp. flax seed oil
16 oz. low-fat milk
Blend and serve.
High-Protein Cheesecake
Smoothie
Blend together:
3/4 cup fat-free cottage cheese
1/2 scoop whey protein powder (vanilla
flavor)
1 packet Splenda (optional)
1 tablesp. fat-free instant pudding mix
(vanilla or cheesecake flavor)
4-5 tablesp. milk or water (to thin
mixture)
Mix until smooth.
Muscle-Builder Shake
Ingredients:
3/4 cup egg whites
3/4 cup milk
1 cup frozen strawberries
1 banana, sliced
1/2 cup cranberry juice
1 cup crushed ice
Blend on high for 30 seconds, then
serve.
and serve.
Strawberry Banana
Smoothie
Ingredients:
2 ice cubes
1 scoop whey protein powder , vanilla
flavor
1 cup low-fat plain yogurt
1/4 cup strawberries
1/4 banana. sliced
Method:
1. Crush the ice cubes in the blender.
Splenda to taste
Method:
Begin blending on low speed, gradually
increasing to maximum speed. The shake
will be thick and frothy when done.
Strawberry-Cheesecake
Shake
Ingredients:
16 oz. skim milk
2 scoops whey protein powder, vanilla
flavor
10 frozen strawberries
4 tablesp. low-fat sour cream
Blend all the ingredients, then serve.
WEBSITE RESOURCES
Images in this e-book are from
Dreamstime.com (Royalty-Free Stock
Photography)
http://abouttestosterone.net/your-guideto-bodybuilding-success/