TABLE OF CONTENTS:

INTRODUCTION
BREAKFAST DISHES
SOUPS
FISH
CHICKEN
MEAT

PASTA
SALADS
VEGETABLE DISHES
MISCELLANEOUS
DESSERTS
SHAKES, SNACKS &
PROTEIN BARS
WEBSITE RESOURCES
(Your Guide to Bodybuilding
Success)

ABOUT THE AUTHOR

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.

As soon as you get to using this e-book,

you will be delighted to see how
delicious staying fit can be. Learn which
meals would be perfect for a busy day or
how you can have fun doing the dirty
work in the kitchen. Choose from easyto-cook dishes to a full, hearty meal that
you would surely welcome for a
sumptuous dinner.
If you are looking to have something rich
in muscle-building protein and other
powerful nutrients, this is definitely the
recipe e-book for you.

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

Apple and Cinnamon

Muffins
(Makes 3 large muffins)

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

1 tablesp. Flax seed oil

2 tablesp. Unsweetened apple sauce
1/2 teasp. Cinnamon
1/2 teasp. Vanilla extract
1 apple, diced

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

required; microwave to defrost, then

serve.

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.

3. When the egg becomes set, carefully

turn it over and sprinkle with grated
cheddar. Remove from the heat.
4. Meanwhile, warm the tortillas in the
microwave/oven.
5. Place egg into the tortillas and roll up.
Add some salsa, if you like.

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.

Easy Champion Breakfast

Ingredients:
1 cup uncooked oats
2 scoops whey protein powder,
chocolate flavor
1 tablesp. Peanut butter
1 teaspoon cocoa powder
1 cup skim milk

Method:
1. Combine all the ingredients in a
serving bowl except the milk.

2. Heat the milk and add to the bowl. Let

stand for 2-3 minutes and eat.

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

ingredients except the muffin mix.

2. Add the muffin mix and lightly blend
with the other ingredients.
3. Oil a muffin tray and fill each cup 2/3
full with the mixture.
4. Bake at 400 deg. F. for 15-18 minutes.

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

tomatoes and cook for another minute.

3. Add the egg whites to the pan mixture
and cover, Cook gently until the egg is
done.
Serve with some grated Parmesan
cheese or salsa.

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

1 cup diced zucchini

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

the bottom of the pan. Do not try to fold

the frittata!
6. Continue doing this until the eggs are
cooked but still moist. NOTE: If your
pan has a glass lid, covering the pan will
be sufficient to cook the egg through.
Cut into 2-3 wedges and serve warm.

SOUPS

Easy Chicken Soup

Mexican Black Bean Soup

Minestrone
Sweet Potatoes, Squash and Pear
Soup
Vegetarian Dhall

Easy Chicken Soup

Ingredients for 4 servings:
2 tablespoons olive oil
2 cups chopped onion
1 red bell pepper, chopped
1 green bell pepper, chopped
2 cups chopped celery
1 cup julienned carrots
1 cup sliced leek (optional)
2 cloves garlic, crushed
4 cups chicken stock
salt and pepper to taste

1/4 teaspoon hot pepper sauce or dried

chili flakes
1/4 teaspoon soy sauce (optional)
6 ounces spinach, rinsed
1/2 cup egg noodles
1/2 pound skinless, boneless chicken
breast, cut into strips
Method:
1. Heat the olive oil in a large saucepan
over medium heat.
2. Add all the vegetables except the
spinach. Saute and gently stir the mixture
until the onions are translucent.
3. Add the stock and season with salt
and pepper to taste.

4. Add the hot pepper sauce and soy

sauce if you are using them. Lower the
heat and simmer on low setting for about
40 minutes.
5. Add the spinach and cover the
saucepan. The spinach will reduce in
size as it cooks.
6. Stir the soup and add the noodles.
Stir once more.
7. Add the chicken strips. Keep the soup
simmering for 5 minutes before
removing from the heat. Serve hot.

Mexican Black Bean Soup

Ingredients:
4 boneless, skinless chicken breasts
1 cup plus 3 Tbsp. Mrs. Dash
Southwestern Chipotle 10-Minute
Marinade
1 medium onion, finely chopped
4 cups low-sodium chicken broth
1 can Mexican tomatoes with mild green
chilies
1 can black beans, drained and rinsed
3 Tbsp. (15 ml.) Mrs. Dash Southwest
Chipotle Seasoning Blend

1 16oz (454g) package frozen corn

nibblets
Method:
1. Coat the chicken breasts completely
with 1 cup of the marinade and leave to
marinate for 10 minutes.
2. Saute the onions in 1/2 cup of the
chicken broth until soft and transparent.
3. Add the can of tomatoes with green
chilies, black beans and the remaining 3
tablespoons of the marinade. Simmer the
mixture for 5 minutes.
4. Remove the chicken and discard the
extra marinade. Grill the chicken under a
preheated grill for 2-3 minutes per side
or until done. Take care not to overcook

the chicken. Remove from the heat and

cool.
5. Cut the chicken into bite-size pieces
and add to the tomato mixture.
6. Add the remaining chicken broth,
Mrs. Dash Southwest Chipotle
Seasoning Blend and corn nibblets.
Remove from heat and serve.

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

1 can tomato sauce, without added salt

1/3 cup dry red wine
1 Tablespoon oregano
2 teaspoons Creole seasoning
1/8 teaspoon black pepper
1/2 cup ditalini pasta (short tube-shaped
macaroni), uncooked
1/2 cup Parmesan cheese, grated
Method:
1. Place all the ingredients, except the
pasta and Parmesan, into a large
saucepan. Bring to the boil, cover,
reduce the heat and simmer for 5-10
minutes.

2. Add the pasta to the saucepan and

cook for another 10 minutes or until the
pasta is done; stir occasionally.
3. Stir the Parmesan cheese through and
serve hot.

Sweet Potatoes, Squash and

Pear Soup
Ingredients:
1 medium sweet potato
3 lb. (1.4kg) squash Hubbard, turban
or butternut, halved and seeded
2 ripe pears, peeled, cored and chopped
1 small onion, chopped
1 1/2 tablesp. Lemon Pepper seasoning
1 tablesp. (15Ml) fresh ginger, finely
chopped
1 tablesp. (15Ml) butter

3 cups (720Ml) low-sodium chicken

stock
2 cups (480Ml) water
10 tsp. (50Ml) low-fat sour cream
chopped parsley
Method:
1. Cut the squash in half and discard the
seeds. Microwave the squash for 5 8
minutes or until cooked.
2. Remove the squash. Pierce the sweet
potato skin a few times with a fork and
place it in the microwave oven. Cook
for 5 8 minutes or until soft.
3. Peel and thickly slice the sweet
potato. Scoop out the squash flesh.

4. Melt the butter in a large saucepan

over medium heat, add the onion and stir
until the onion is tender.
5. Add the sweet potatoes, squash,
pears, ginger, lemon pepper seasoning,
chicken stock and water. Cover and
simmer for 30 minutes. Remove from the
heat and let it cool.
6. When the soup is cool enough,
transfer it to a blender and pulse a few
times to your desired consistency.
7. Serve the soup hot, garnish with lowfat sour cream and chopped parsley.

Vegetarian Dhall

Ingredients:

1 cup red lentils

1/2 cup onions, diced
1/4 cup tomatoes, diced
1 teasp. fine red chili powder

1/2 teasp. turmeric powder

salt and black pepper to taste
1 cinnamon stick
2 cloves garlic
5 cups (1 lt.) water

Garnish Ingredients:

1 sprig curry leaves

1/4 teasp. fenugreek seeds (methi seeds)

1/4 teasp. black mustard seeds

1 teasp. crushed garlic
3 tablesp. olive oil
spring onions and coriander, chopped

Method:

1. Using a deep saucepan, combine all

except the garnish ingredients; cook to a
thick, mushy consistency.
2. Whisk until thick and smooth.

3. Combine all the garnish ingredients,

except the spring onions and coriander,
in a separate saucepan; cook until
aromatic.
4. Add to the broth and combine well.

Sprinkle chopped spring onion and

coriander over before serving. Serve
with rice and a salad.

FISH RECIPES

Baked Rainbow Trout with

Parmesan

Braised Trout With Almonds

Fish Baked in Foil
Grilled Salmon with Rosemary
Spicy Salmon with Orange
Glaze
Tilapia with Salsa
Tuna Burger with Salad
Tuna Melt Patties

Tuna Tortilla

Baked Rainbow Trout with

Parmesan
Ingredients:
4 oz. rainbow trout
1/4 cup onions, chopped
dash of pepper
juice of 1 lemon
1 tablesp. Parmesan cheese, grated
1/2 cup brown rice (uncooked)
7 oz. broccoli florets
1/2 cup corn, cooked
1 clove garlic, sliced

1 cube vegetable stock

1 1/2 cups cold water
Method:
Pre-heat oven to 350 degrees F.
1. Put the rice, water and stock cube
into a medium-sized saucepan. Bring to
the boil, then reduce heat to simmer;
cover, do not stir; cook for 30-40
minutes.
2. Wash the trout, then lay it on a sheet
of cooking foil. Sprinkle with lemon
juice, pepper and grated parmesan, then
wrap the trout in the foil.
3. Place the trout on a baking tray and
bake in the oven for 20-30 minutes.

4. Wash the broccoli florets, then put

them into a small saucepan with the
garlic and 1/4 cup of water. Bring to the
boil then reduce heat to simmer. Cover
and cook for 6-8 minutes.
5. Heat the corn. Serve the food hot.

Braised Trout With

Almonds
Ingredients:
2 small trout
1/4 cup white wine
1 teasp. Butter
juice of 1/2 lemon
1/8 cup slivered almonds
1 tablesp. Fresh parsley, chopped
Method:
1. In a skillet, braise the trout in white

wine until done.

2. Remove the trout: drain off any fat.
3. Add the butter and lemon juice to the
skillet; saut the almonds until lightly
browned.
4. Stir in the chopped parsley, pour the
contents over the trout and serve
immediately.
Serves 2.

Fish Baked in Foil

Ingredients:
fish of your choice
asparagus
lemons, sliced
lemon juice
fish seasoning
black pepper
cooking spray (optional)
foil for baking
Method:

1. Pre-heat the oven to 375 degrees.

2. Place each piece of fish on a separate
piece of foil. Sprinkle with lemon juice
and fish seasoning.
3. Add the pepper and lemon slices.
4. Place the asparagus on top.
5. Fold the foil to make a parcel,
leaving space for steam to escape.
6. Place the parcels onto a baking tray
and bake for about 15 minutes.

Grilled Salmon with

Rosemary
Ingredients:
1 Tablesp. Lemon juice
1/2 teasp. Fresh rosemary, chopped
1 tablesp. Olive oil
4 six-oz. salmon steaks
salt and black pepper to taste
Method:
1. Whisk together the lemon juice,
rosemary and olive oil in a small bowl.

2. Season the salmon with salt and

black pepper.
3. Pour the lemon juice mixture into a
shallow baking dish. Add the salmon
steaks and turn to coat both sides.
4. Marinate for 15 minutes.
5. Oil and heat the grill. Grill the
salmon for 4-5 minutes per side or until
cooked through.
Serves 4.

Spicy Salmon with Orange

Glaze
For the spice mix:
4 teasp. Ground anise
1 tablesp. Black peppercorns
1 cinnamon stick or 1 tablesp. Ground
cinnamon
1 tablespoon fennel seeds
1/ 2 teasp. Ground cloves
1. Put all the above ingredients into a
skillet on medium heat. Stir-cook dry for
about 5 minutes.

2. Remove from the heat and place the

spice mixture into a mortar or coffee
grinder and grind until very fine.
Store the mix in an air-tight container to
maintain freshness, preferably in the
freezer.
Main Dish Ingredients:
juice of 1 orange
1/4 cup honey
1/4 cup soy sauce
2 tablesp. sherry
1 tablesp. orange marmalade
1 1/2 teasp. of the spice mix (above)
1 teasp. Fresh ginger, minced
1 teasp. Dark sesame oil

3 garlic cloves, chopped

1/4 teasp. salt
1/2 teasp. black pepper
4 salmon fillets, about 2 inches thick, 6
oz. each
1 cinnamon stick
1 tablesp. Sesame seeds, toasted
1/4 cup spring onions (scallions), thinly
sliced
Method:
1. In a small bowl, mix together the first
11 ingredients.
2. Put the salmon into a large plastic
bag and add the marinade. Marinate in

the fridge for 15 minutes (not longer),

turning once.
3. Pre-heat the grill. Pour the marinade
into a small saucepan, return the salmon
to the fridge.
4. Add the cinnamon stick to the
marinade. Bring to the boil, then reduce
the heat and simmer, uncovered, for 10
minutes. Remove the cinnamon stick
you now have your glaze for the salmon.
5. Coat the grill rack with cooking spray
and place the salmon onto it, skin
uppermost. Grill for 5-6 minutes.
6. Turn the fillets over and brush well
with the glaze. Continue grilling and
basting for another 5-6 minutes or until
the fish flakes easily.

7. Carefully remove the skin.

Serve on a bed of basmati rice, with
sauted spinach sprinkled with spring
onion slices and toasted sesame seeds.

Tilapia with Salsa

Ingredients for fish:
4-6oz. tilapia fillets, sea bass or red
snapper
1 teasp. Fresh lime juice
1/2 teasp. Ground cumin
1/4 teasp. Salt
1/4 teasp. Cayenne pepper (optional)
cooking spray
Ingredients for salsa:
TIP: If you prefer, you may use readymade salsa of your choice but add the

cilantro for a fresher flavor.

1 cup tomatoes, chopped
1/4 cup fresh cilantro, chopped
1/4 cup green olives, thinly sliced
1/4 cup spring onions (scallions),
chopped
1 teasp. Fresh lime juice
1/2 teasp. Ground cumin
1/4 teasp. Cayenne pepper (or to taste)
1/4 teasp. Salt
A few dashes Tabasco or other hot sauce
(or to taste)
Method:
1. Pre-heat a grill. Rinse the fish and dry
with a paper towel.

2. Spray the fish lightly with cooking

spray; sprinkle with lime juice, ground
cumin, salt and pepper.
3. Put the fish onto a sprayed grilling
tray then grill for 4-5 minutes on each
side or until the fish flakes easily do
not overcook. (The cooking time will
vary according to thickness. If the fish is
quite thin, it might not need turning.)
4. In a mediun-sized bowl, combine the
salsa ingredients, then chill.
Serve the fish on a bed of Spanish rice
and black beans, top with salsa and
sprinkle with lime juice.

Tuna Burger with Salad

Ingredients:
1 can light solid tuna
1 egg white
1/4 cup oat flakes
herbs or spices of your choice (oregano,
onion, garlic etc.)
1 tablesp. Olive oil
2 cups romaine lettuce
1/2 cup chopped vegetables (carrots,
mushrooms, celery, cucumbers)
2 tablesp. Low-fat salad dressing

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 Melt Patties

Ingredients for 2 patties:
1 6-oz. can tuna, drained
1 egg-white, beaten
2 tablesp. Oatmeal
2 tablesp. Onion, chopped (or 1/4 teasp.
Onion powder)
1/4 teasp. Garlic powder
salt and black pepper to taste
2 tablesp. Low-fat mozzarella cheese
Method:

1. Combine all the ingredients except

the cheese in a bowl.
2. Spray a non-stick frying pan with
cooking spray and heat over medium
heat.
3. Make 2 small patties as follows:
spoon half the tuna mixture on each side
of the pan; flatten into a patty with a
fork. Cook on both sides until brown.
4. Top each patty with 1 tablespoonful
of the cheese and serve as desired.

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,

onions and pickle.

2. Spread over a tortilla wrap and fill
with your choice of vegetables
(tomatoes, mushrooms etc.); roll up and
serve.
For something sweet afterwards, try
eating apple wedges smeared with
peanut butter to provide some healthy
fats.

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

Baked Crispy Chicken

Nuggets
Baked Honey-Glazed Chicken
Baked Chicken with Garlic
and Red Onions

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.

8. Cook for a further 15 minutes and

serve.
Serves 4

Turkey Meatballs With

Spaghetti-Squash
Ingredients:
1 pound ground turkey
1 packet onion soup powder
1/2 cup oat flakes
1 whole egg plus 2 egg-whites
1 spaghetti squash
2 cups low-salt pasta sauce
A little olive oil to sautee
Method:

1. Beat the egg whites until frothy but

not dry. Combine them with the
remaining ingredients until evenly moist.
2. Form the mixture into small balls,
then set aside.
3. Cut the spaghetti squash in half
lengthwise.
4. In a microwaveable dish, place the
halves, cut side down, in about half-aninch of water. Cook for 6-8 minutes in
the microwave oven, then let stand for 5
minutes.
5. Sautee the turkey balls in a little
olive oil (or chicken broth) until cooked.
6. Scrape out the flesh from the
spaghetti squash and mash lightly.
To serve, top the squash with the turkey

balls and heated pasta sauce. Sprinkle

with grated parmesan cheese.

Turkey Meat Loaf

Ingredients:
2 lbs. ground turkey meat
1 teasp. Olive oil
1 onion, roughly chopped
1-2 cloves garlic, chopped
1/3 cup dried tomatoes
1 cup whole-wheat breadcrumbs
1 whole egg
1/2 cup parsley, chopped
1/4 cup low-fat parmesan cheese, grated
1/4 cup skim milk

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.

Tropical Chicken Stir-Fry

Ingredients:
1 1/2 lbs chicken breast, cubed
2 tbsp sesame oil
2 cloves garlic, crushed
1 scallion, chopped
1 can tropical fruit cocktail
1 tablesp. Soy sauce
1 teasp. Ginger
1/2 teasp. Paprika
1/4 teasp. Turmeric
1/4 teasp. Allspice

1/2 cup orange juice

1 tablesp. Cornstarch
salt and pepper
3 cups cooked jasmine rice
Method:
1. Drain the tropical fruit and reserve the
juice.
2. Place 1/2 cup of the reserved juice
into a small bowl and combine with the
soy sauce, paprika, ginger, allspice and
turmeric. Set aside.
3. Mix the cornstarch and orange juice in
another small bowl and set aside.
4. Sprinkle the chicken with salt and
pepper.

5. Heat the sesame oil in a large skillet

or wok on high heat; add the scallion and
garlic and stir-fry for 1 minute.
6. Add the chicken; stir-fry for about 1
minute until no longer pink.
7. Add the soy sauce and orange juice
mixtures to the wok and stir gently for
about half a minute.
8. Add the fruit; cover and let cook for 2
minutes.
9. Add the orange juice/cornstarch and
stir until it thickens.
Serve over hot jasmine rice.

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

marinate for 30 minutes.

5. Put the rest of the marinade into a
medium-size saucepan and put on
medium heat. Bring to the boil, then let it
reduce to glaze consistency.
6. Put about 1/4 cupful of the glaze into
a separate bowl and set it aside.
7. Remove the chicken breasts from the
marinade and brush them with the glaze.
8. Line a baking sheet with foil. Place
the chicken onto it and bake for 10
minutes. Turn them over and brush
generously with glaze. Bake for a further
10-15 minutes or until cooked. Remove
the tray from the oven.
9. Once the chicken has cooled enough
and is ready to serve, drizzle with the

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

mixture to the broccoli in the skillet.

Stirring constantly, cook until it is thick
and bubbly, about 3-4 minutes.
7. Add the cooked chicken and water
chestnuts. Heat through.
Serve over the rice.

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

1/2 cup sliced purple onions

1/2 cup sliced mushrooms
2 tbsp. olive oil
1/2 tbsp. soy sauce
2 tbsp. chicken broth
1/4 tsp. ginger
1/4 tsp. garlic
1/2 tbsp. sugar or honey
1 cup brown rice
Method:
1. Cook the brown rice in water
according to directions.
2. Heat half the olive oil in a saucepan.
Add the chicken and cook until tender.
Set aside.

3. Add the vegetables to the pan

containing the juices from the chicken,
together with 1 tablespoonful of the
chicken broth. Saute the vegetables until
tender.
4. Combine the remaining olive oil,
chicken broth, soy sauce, garlic, ginger
and honey in a small bowl.
5. Pour it over the vegetables, return the
chicken to the pan and stir-fry for a
further 1-2 minutes.
6. Serve on top of the rice.

Stir-Fried Chicken with

Rice
This dish can be prepared the day before
and placed in the refrigerator.
Ingredients:
3 oz. chicken breast, diced
1/2 cup brown rice (uncooked)
1/2 cup finely diced peppers, onions
and mushrooms
3/4 cup chicken broth
1/2 tablespoon soy sauce

1/2 tablespoon olive oil

Method:
1. Stir-fry the diced chicken in 1
teaspoonful of the olive oil until tender.
Set aside.
2. Take another saucepan and pour in the
chicken broth and soy sauce. Bring to the
boil, then reduce the heat.
3. Add the rice and vegetables; cover
and simmer for 5 10 minutes.
4. When cooked, gently pan-fry the
chicken until slightly crispy, then serve.

Roasted Chicken with

Mustard
Ingredients:
1/4 cup Dijon mustard
1 tablesp. Fresh parsley, chopped
4 lbs. chicken breasts, de-skinned and
halved
1/4 teasp. Paprika
Method:
1. Preheat the oven to 425 degrees F.
2. Combine the mustard and parsley in a

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.

Mexican Chicken With

Yellow Rice
Ingredients:
1 whole chicken, skinned and cut into 8
pieces
1 stalk celery, finely chopped
1 carrot, peeled and finely chopped
1 red onion, finely chopped
4 cloves garlic, chopped
2 jalapeno peppers, de-seeded and
finely chopped
2 bay leaves

2 cups chicken broth

1/4 cup dry white wine
1 teasp. Hot Mexican chili powder
1 teasp. Turmeric
4 tablespoons olive oil
salt and black pepper to taste
1 cup uncooked long-grain rice
Garnishes:
chopped spring onions (scallions)
sliced pimiento peppers
salsa
Method:
1. Heat the olive oil in a large, cast-iron

pan on medium heat.

2. Sprinkle the chicken with salt and
pepper. Place the pieces into the pan and
brown them for 4 minutes on each side.
Remove them and put onto a plate.
3. Into the pan put the celery, carrot,
onion, garlic and jalapeno pepper;
season and XXXaut until cooked.
4. Add the wine, chicken broth, hot chili
powder and turmeric. Then add the
chicken; cover and simmer for 60
minutes.
5. Remove the lid, then add the rice to
the pan, making sure it is all submerged.
Cover again and bake at 325 F for 30
minutes.
Serve with your favorite garnishes.

Italian Parmesan Chicken

Ingredients:
2 chicken breasts, deboned and skinned
3 egg whites, beaten
bread crumbs
pasta sauce (your choice)
parmesan cheese, grated
low-fat mozzarella cheese
cooking spray (butter flavored), or
melted butter
Method:

1. Pour some breadcrumbs into a small,

shallow dish.
2. Dip the chicken into the beaten eggwhites, then roll them around in the
breadcrumbs to coat them evenly.
3. Smear a casserole dish with the
melted butter or cooking spray; add the
chicken.
4. Spoon the pasta sauce over the
chicken and sprinkle with the grated
parmesan.
5. Bake at 350 degrees for 30 minutes.
If you like, top the lot with low-fat
mozzarella cheese and bake for another
15 minutes.
Serve with whole-wheat pasta and a
salad.

Healthy Southern Fried

Chicken
Ingredients:
1 lb. chicken breasts
1/4 cup breadcrumbs (preferably Panko)
1/2 cup grated parmesan cheese
1/4 cup chopped chives
cooking spray
1 cup buttermilk
For the Marinade:
1/2 small onion, cut into wedges

2 tablesp. Chopped parsley

1 clove garlic, chopped
1 teasp. Red wine vinegar
1 teasp. Brown sugar
1 teasp. Salt
1/2 teasp. Black pepper
Method:
1. Place all the marinade ingredients
into a blender and blend until smooth.
2. Put the chicken into a glass bowl,
pour the marinade over it, cover and
chill for 4-5 hours.
3. Pre-heat the oven to 425 degrees.
4. In a medium-size bowl, mix together
the bread crumbs, parmesan, chives and

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.

Grilled Chicken Sausage

Tostadas
Ingredients:
cooking spray
1 package Casual Gourmet 3 Pepper
Tex-Mex Chicken Sausage
1 tablespoon fresh lime juice
1 tablespoon low-sodium taco seasoning
6 (8-inch) fat-free flour tortillas
2 cups tomatoes, chopped and seeded
3/4 cup onion, diced
1/4 cup ripe olives, chopped

1/4 cup fresh cilantro, finely chopped

1 teaspoon lime juice
1/4 teaspoon freshly-ground pepper
1 cup fat-free refried beans
3 cups lettuce, shredded
1 (8-ounce) jar salsa
1/2 cup (4-ounces) low-fat, crumbled
feta cheese
6 tablespoons reduced-fat sour cream
1/4 cup toasted sunflower seeds,
unsalted
spring onion (scallions) for garnish
Method:
1. Spray a grill with cooking spray, then

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.

7. Top with 2 tablespoons salsa, 1/2

cupful of the tomato mixture, 1/2 cupful
shredded lettuce, 2 tablespoons feta
cheese and 1 tablespoon sour cream.
8. Sprinkle with sunflower seeds and
fresh cilantro.
9. Garnish with spring onions, cilantro
and fresh lime slices.

Greek Chicken Salad

Ingredients:
3 cups cooked chicken, diced
1/2 cup black olives, sliced
1/4 cup red onion, chopped
1 green pepper, chopped
3 Roma tomatoes, chopped
1/2 cup diced cucumber
4 oz. Feta cheese, crumbled
For the Dressing:
1/4 cup olive oil

2 tablesp. Balsamic vinegar

2 tablesp. Fresh basil, chopped
1 tablespoon fresh oregano, chopped
Method:
1. In a medium-sized bowl, combine the
chicken, olives, onion, green pepper,
tomatoes, cucumber and feta cheese.
2. In a small bowl, whisk together the
dressing ingredients.
3. Pour the dressing over the chicken
and stir gently through.

Grecian Grilled Chicken

Ingredients:
4 boneless, skinless chicken breasts
4 large tomatoes, chopped
Kalamata olives
Feta cheese, crumbled
Marinade:
1/2 cup olive oil
3 cloves garlic, chopped
1 tablesp. Chopped, fresh rosemary
1 tablesp. Chopped, fresh thyme

1 tablesp. Chopped, fresh oregano

juice of 2 lemons
Method:
1. Mix the olive oil, garlic, herbs and
lemon juice.
2. Cut the chicken breasts into strips.
Place them into the marinade together
with the olives and chopped tomato.
Cover and marinate in the refrigerator
for 8 hours.
3. Preheat the grill to high heat. Put the
chicken mixture into an aluminum baking
dish, add a little of the marinade to keep
it moist and bake for approximately 30
minutes.
4. Sprinkle with crumbled Feta cheese.

Easy Mexican Chicken

Ingredients:
4 5 Oz. (140g) boneless, skinless
chicken breast halves
1 Tbsp. (15Ml) Chipotle Seasoning
Blend
1 Tbsp. (15Ml) olive oil
Method:
1. Rub the chicken with olive oil.
2. Sprinkle each side with Chipotle
seasoning and put into a baking dish.
3. Bake for 22-25 minutes at 375 F or

until juices run clear.

Easy Chicken a la King

Ingredients:
3 tablesp. Chopped onion
2 tablesp. All-purpose flour
1 teasp. Salt
1 cup milk
1/2 pound cooked, cubed chicken
1 hard-boiled egg, sliced
1 1/3 cups cooked spinach
3 tablesp. Chopped onion
Method:

1. Place the chopped onion into a

medium-sized saucepan over low heat.
Sprinkle with salt and flour.
2. Stir in the milk. Bring to a simmer and
stir until thickened.
3. Mix in the chicken, spinach and egg.
Heat through and serve.
Serves 2

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

3 cups cooked rice

hot sauce to taste
Method:
1. Sprinkle the chicken breast halves
with salt, pepper and paprika.
2. Heat the olive oil in a skillet, brown
the chicken then put it into a crock pot.
3. Combine the remaining ingredients,
except the rice, peas and hot sauce, into
a small bowl, then pour it over the
chicken.
4. Cover the pot and slow cook for 7-9
hours or on higher heat for 3-4 hours.
5. One hour before serving, add the
frozen peas.

Serve over brown or yellow rice. Add

hot sauce to taste.

Chicken With White Wine

Sauce
Ingredients:
4 8-ounce chicken breasts
1/4 lb fresh mushrooms, sliced
1/2 cup dry white wine
1 tsp lemon juice
1/2 tsp dried dill
1/2 cup evaporated skim milk
1/2 cup Italian bread crumbs
Method:

1. Put the chicken breasts between two

sheets of grease-proof paper and pound
them flat with a wooden mallet.
2. Simmer the mushrooms in the lemon
juice, white wine and dill until the wine
has almost evaporated.
3. Spread the mushrooms onto the
chicken breasts and roll them up. Fasten
with toothpicks.
4. Dip the breasts in evaporated milk
and bread crumbs, coating them
completely.
5. Arrange the chicken on a nonstick
baking pan and bake at 350 degrees F.
for 35 minutes or until the chicken is
tender.
Serves 4

Chicken with Roast

Potatoes
This simple, calorie-dense dish will
help you pack on solid weight.
Ingredients:
4 ounces skinless chicken breasts
2 teasp. Lemon and herb seasoning
2 large potatoes
salt and black pepper
2 teasp. Extra virgin olive oil
1/4 teasp. Rosemary

1 cup corn (optional)

Method:
1. Pre-heat the oven to 375 deg. F.
2. Rinse the chicken and place it into a
baking dish; sprinkle with seasoning.
3. Set the timer for 45 minutes. Place the
chicken into the oven.
4. Cut the potatoes into cubes and place
them into a plastic bag.
5. Add the oil, rosemary, salt and pepper
and toss to coat.
6. Put the potatoes into a separate baking
dish and place it into the oven beside the
chicken. Bake for about 30 minutes or
until cooked.

7. Cook the corn according to directions

and serve with the chicken.
Try adding other herbs of your choice or
add 1/2 cup of chicken broth to the
chicken before putting it into the oven.

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:

1. Heat a grill. Soak wooden skewers in

water to avoid charring.
2. Put the chicken cubes into a resealable plastic bag. Pour in the Mrs.
Dash marinade. Marinate in the
refrigerator for 10 minutes.
3. Alternately place chicken and 2
slices of andouille onto each skewer.
Lay them on an oven tray.
4. Sprinkle each kebab with Mrs. Dash
seasoning blend.
5. Grill for about 4-5 minutes over high
heat, turning to ensure even cooking.

Baked Crispy Chicken

Nuggets
Ingredients (For 6 servings):
3 filleted chicken breasts, about 6 oz.
each
1/4 cup oat bran
1/4 cup wheat germ
1 tablesp. Flax seed, coarsely ground
1/4 cup almonds, coarsely ground
1/2 teasp. Sea salt
1/2 teasp. White pepper
pinch of garlic powder

1/2 cup low-salt chicken broth or water

1 large egg white, lightly beaten
Method:
1. Preheat the oven to 400F. Prepare a
baking tray 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. Combine all the dry ingredients in a
large bowl and mix well with a wire
whisk - this is the coating mixture.
4. In a medium bowl, combine the water
and egg. Dip each nugget into this
mixture, then dip each piece into the

coating mixture. Make sure each piece is

well coated.
5. Arrange on the baking tray. Bake for
10-15 minutes or until golden.

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:

1. Pre-heat the oven to 375 degrees.

2. Place the chicken breasts into a
baking pan.
3. Combine all the other ingredients in a
jug. Pour over the chicken and bake for
20-25 minutes.

Baked Chicken with Garlic

and Red Onions
Ingredients:
2 Tbsp. Mrs. Dash Original Blend
4 boneless, skinless chicken breasts
2 garlic cloves, slivered
1 Tbsp. olive oil
1/4 red onion, sliced
cooking spray
Method:
1. Preheat the oven to 350 F.

2. Spray the inside of a skillet with

cooking spray and put the garlic and
onions into it.
3. Brush the chicken breasts with olive
oil and sprinkle with Mrs. Dash Original
Blend. Place on top of the garlic/onions.
4. Cover loosely with foil and put into
the oven. Bake for 15 minutes.
5. Increase oven temperature to 375 F.
Remove the foil (youll use it again
later) and turn the chicken over. Bake a
further 10 minutes.
6. Remove the skillet from the oven and
cover lightly with foil. Let stand for 5
minutes, then serve.

MEAT RECIPES

Anabolic Chili
Beef and Broccoli Stir-Fry

Beef Chili Medley

Beef Stroganoff
Beef With Spinach and Mushrooms
Lasagna with Spinach Noodles
Pork Chops with Mustard Glaze
Sloppy Gyms
Steak with Potatoes
Grilled Ostrich With Chili and Papaya
Salsa

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

salt and pepper to taste

Method:
1. In a saucepan, cook the ground meat,
onion, green pepper and garlic for 5-6
minutes, until almost cooked.
2. Add all the other ingredients and
bring to the boil.
4. Reduce the heat and stir for 2 minutes
or until it reaches desired thickness.

Beef and Broccoli Stir-Fry

Ingredients (for 1 serving):
6 oz. sirloin steak, cut into strips
1 teasp. Olive oil
3 cups raw broccoli florets
2 carrots, thinly sliced
1 onion, cut into wedges
3 tablesp. Low-sodium beef or chicken
broth
1 tablesp. Reduced-sodium soy sauce
1 teasp. Whole-wheat flour
1/2 teasp. Stevia

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.

Beef Chili Medley

Ingredients (for 8 servings):
1 tablespoon olive oil
1 pound lean ground beef
1 onion, chopped
1 green pepper, chopped
3 tomatoes, chopped
1 teaspoon chili powder
1/2 teaspoon cumin powder
dash of red pepper
salt to taste
1 can red kidney beans

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

little water if necessary and stir gently

until heated through.

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

1/2 cup chopped onion

1 cup mushrooms
1/4 teasp. Black pepper
8 tablesp. Fat-free sour cream
6 oz. water
1 teasp. Chopped parsley
1/4 teasp. Nutmeg
1/2 teasp. Crushed garlic
2 teasp. Mayonnaise
a little salt and pepper to taste
Method:
Cook and drain the pasta and set aside.
1. Heat the olive oil in a large saucepan.
Saute the onion, garlic, mushrooms,

parsley and nutmeg.

2. Add the beef, mayonnaise and
seasoning. Add a little water as
necessary.
3. Gently stir the mixture to distribute the
mayonnaise.
4. Lower the heat and simmer for 30
40 minutes or until the beef is tender.
5. Stir through the sour cream. Serve
over the pasta.

Beef With Spinach and

Mushrooms
Ingredients:
2 tablespoons olive oil
1/2 pound lean ground beef
1/2 onion, chopped
1/2 clove garlic, crushed
1/2 shallot (spring onion), sliced
1/2 green pepper, chopped
1/2 pound fresh mushrooms, sliced
5 ounces fresh spinach, washed and
drained

1/2 cup non-fat yogurt

1 ounce cottage cheese
1 ounce water
1 1/2 tsp fresh oregano
Method:
1. Heat the olive oil in a skillet. Brown
the minced beef in the oil.
2. Add the onion, shallot, green pepper
and garlic and stir until tender.
3. Add the spinach and sliced
mushrooms. Once the spinach is limp,
add the rest of the ingredients.
Stir through and serve.

Lasagna with Spinach

Noodles
Ingredients:
2 pounds lean ground beef
1 pound spinach noodles
2 large onions, chopped
1 clove garlic, crushed
1/4 cup dry white wine
4 large ripe tomatoes, pureed
7 ounces salt-free tomato paste
2 tablesp. Each of chopped fresh
parsley, basil and oregano

32 ounces ricotta cheese

2 egg whites
1 pound fresh spinach, chopped, cooked
and drained
1 large tomato, thinly sliced to garnish
Method:
1. Pre-heat the oven to 350 deg. F. Cook
and drain the noodles.
2. Brown the ground beef. Add the
onions and stir until the onions are
almost soft.
3. Add the garlic and wine and simmer
for 5 minutes or until the wine has
evaporated.
4. Stir in the tomatoes, tomato paste and

herbs. Simmer uncovered for 20

minutes.
5. Using a blender, puree the ricotta
cheese, spinach and egg whites. Add to
the noodles.
6. Spoon a layer of meat sauce into a
large baking dish, followed by a layer of
noodles/spinach mixture.
7. Repeat the layering, finishing with
noodles. Arrange tomato slices on top.
Bake for 45 minutes. Serves 12.

Pork Chops with Mustard

Glaze
Ingredients:
4 oz lean pork chops
1/2 cup unpolished rice
1/2 teasp. Mrs dash seasoning
1 teasp. Mustard
2 tablesp. Brown sugar
1/2 teasp. Cinnamon
1/2 teasp. Dried basil
8 baby carrots, cleaned and rinsed
1/4 cup water

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.

8. Bring the vegetables to a boil and

simmer until done.
Once the chops are done, serve with the
rice and vegetables.

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:

1. Brown the meat in a skillet.

2. Add all the other ingredients except
the pitas and simmer for 5 minutes.
3. Spoon into whole-wheat pita rounds
and serve.
Serves 4

Steak with Potatoes

Ingredients:
4 ounces lean, top sirloin steak
2 whole potatoes
1 cup (250 ml) corn
Mrs. Dash seasoning
1 teasp. Butter
1 tablesp. Extra virgin olive oil
1 cup mushrooms
Salt and pepper to taste
Method:

1. Pre-heat the oven to 350 deg.F.

2. Cut the potatoes in half lengthwise but
not right through.
3. Spread half a teaspoonful of butter
onto the cut sides of each potato and
lightly sprinkle with salt and pepper.
4. Wrap the potatoes in the foil. Set your
oven timer for 40 minutes. Put the
potatoes into the oven.
5. Cook the potatoes, making sure they
are soft right through when the timer
stops.
6. Meanwhile, wash the steak and wipe
the mushrooms with a damp cloth.
Season the steak with Mrs.Dash
seasoning.
Heat the olive oil in a medium-sized

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.

Grilled Ostrich With Chili

and Papaya Salsa
We South Africans love our barbeque!
Ostrich meat is very low in fat. Here are
some healthy barbeque treats.
Ingredients:
800g ostrich fillets
sea salt and ground black pepper
extra-virgin olive oil
For the chili and papaya salsa:
2 small red chilis, finely chopped

2 large papayas, cubed

1 red pepper, cubed
2 garlic cloves, finely chopped
5cm.-piece of root ginger, peeled and
finely chopped
1 cucumber, cubed
1 handful fresh coriander, chopped
1 handful fresh mint leaves, chopped
juice of 1 lemon
extra-virgin olive oil
seasoning to taste
4 small sweet potatoes, cut into quarters
(to serve)
Method:

1. Brush the ostrich fillets with olive oil

and sprinkle with seasoning.
2. For the salsa: combine the salsa
ingredients and test for seasoning; add
some sugar if needed.
3. Place the sweet potato wedges on a
grill and leave to grill for about 15
minutes, turning frequently, or you may
partly-cook the sweet potatoes in the
microwave oven before grilling them to
shorten the cooking process.
4. Arrange the ostrich fillets on the
barbeque and grill for about 3 minutes
on each side or as you prefer.
5. Serve the grilled ostrich with chilipapaya salsa and sweet potato wedges.

PASTA RECIPES
Italian Shrimp Pasta
Pasta With Turkey Sausage
Penne With Chicken and Avocado
Salmon and Pasta Bake
Fettuccine Puttanesca

Italian Shrimp Pasta

Ingredients:
3/4 cup whole-wheat angel-hair pasta
(cooked measurement)
15 large shrimp
1 oz. parmesan cheese, grated
1/2 cup broccoli florets (uncooked)
1/4 cup red peppers, chopped
4 tablesp. low-calorie Italian salad
dressing
Method:
1. Cook the pasta according to package

directions, then drain and set aside.

2. Heat 2 tablesp. of the salad dressing
in a pan. Add the broccoli, peppers and
shrimp; stir-fry for 2-3 minutes.
Serve over the pasta; dribble over the
remaining salad dressing and sprinkle
with grated parmesan.

Pasta with Turkey Sausage

Ingredients:
2-3 turkey sausages, sliced into 1/2-inch
pieces
1 cup whole-wheat bow-tie pasta
1/2 cup green pepper, sliced
1/2 cup red pepper, sliced
1 tablesp. onion, chopped
1 clove garlic, chopped
1 cup low-sodium beef broth
1 ounce low-fat cheddar cheese, grated
1 tablesp. olive oil

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

cheese has completely melted and

blended with the other ingredients.
Serve immediately.

Penne With Chicken and

Avocado
Ingredients:
cooked penne noodles
1 chicken breast fillet, cooked and cut
into bite-size pieces
2 avocados, well mashed
225g low-fat sour cream or plain yogurt
1 clove garlic, crushed
55g black olives, chopped
black pepper to taste
Method:

1. Lightly saute the garlic in a little

olive oil.
2. Add the mashed avocados, sour
cream, chicken and black olives.
3. Gently heat over low heat and serve
over cooked penne.

Salmon and Pasta Bake

Ingredients:
For the Pasta:
410g pasta of your choice (uncooked)
1 courgette (baby marrow), sliced
1 red pepper, chopped
1 clove garlic, crushed
410g can pink salmon, drained & flaked
1 teasp. paprika
1 teasp. chilli powder, or to taste
1 teasp. French mustard
1 1/2 cups evaporated milk

1 1/2 cups chicken or vegetable stock

2 tablesp. cornflour, blended with 4
tablesp. water
1 talesp. Parmesan cheese, grated
freshly-ground black pepper
Cheesy Topping:
2 teasp. grated Parmesan cheese
2 tablesp. breadcrumbs
Method:
1. Cook the pasta in a large saucepan
following directions. Drain, set aside
and keep warm.
2. Lightly oil a non-stick frying pan and
heat over medium heat.

3. Add the courgette, red pepper and

garlic; stir-fry for 2 minutes.
4. Add the salmon, paprika, chili
powder, mustard, evaporated milk, stock
and cornflour mixture and bring to the
boil.
5. Cook, stirring, until the mixture
thickens.
6. Stir in the Parmesan cheese and add
black pepper to taste.
7. Add the pasta and combine well. Pour
into a large ovenproof dish.
8. For the topping: combine Parmesan
cheese and breadcrumbs and sprinkle
over the pasta dish.
9. Bake at 200C for 15-20 minutes or
until the contents are bubbling and 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:

1. Heat the anchovies in the olive oil

until they start to disintegrate.
2. Add the chopped tomatoes and
capers; cook until it starts to form a
sauce.
3. Add the chopped black olives and
shredded basil; remove from the heat.
4. Add the fettuccine and combine well.

VEGETABLE DISHES

Broccoli with Grated Cheddar Cheese

Potato and Parsnips Mash
Spicy Lima Beans With Turkey Bacon

Spinach With Rice

Ultimate Baked Potato

Broccoli with Grated

Cheddar Cheese
Ingredients:
cooking spray
2 cups fresh broccoli florets
2 tablespoons grated cheddar
1/2 lemon (juice)
vegetable seasoning to taste
1 Tbsp. olive oil
Method:
1. Preheat oven to 325 degrees F.

2. Spray 9 x 9 x 2-inch roasting pan

with cooking spray.
3. Combine the broccoli, lemon juice,
seasoning and olive oil in a bowl.
4. Spread out the broccoli mix in the
roasting pan. Roast in oven for 30
minutes.
5. Remove from oven and sprinkle with
grated cheddar. Return to oven for a few
minutes until the cheese has melted.
Serve.

Potato and Parsnips Mash

Ingredients:
7 medium potatoes, peeled and cut into
2-inch (5cm) pieces
3 medium parsnips, peeled and cut into
pieces
1 tsp (5ml.) lemon pepper seasoning
1/2 cup (120ml.) milk
2 Tbsp. (30ml.) butter
Method:
1. Place the potatoes and parsnips into a
large pot of cold water and bring to the

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.

Spicy Lima Beans With

Turkey Bacon
Ingredients:
4 strips turkey bacon, chopped
3 cups frozen lima beans
3/4 cup fat-free, low-sodium chicken
broth
2 tablesp. Mrs. Dash Tomato-BasilGarlic Seasoning Blend
1 teasp. Mrs. Dash Extra-Spicy
Seasoning Blend
Method:

1. Cook the bacon in a medium-sized

saucepan over medium heat for 8-10
minutes, stirring frequently.
2. Add the tomato-basil-garlic
seasoning.
3. Add the chicken broth and bring to the
boil. Reduce heat.
4. Add the lima beans and extra-spicy
seasoning. Cover and simmer over low
heat for 20-25 minutes or until the beans
are cooked.
5. Check the seasoning and serve.

Spinach With Rice

Ingredients:
1/3 cup rice, cooked
3 Tbs. low-fat cottage cheese
1 egg white, beaten until fluffy
2 tsp. chopped, fresh parsley
2 tsp. chopped, fresh dill
Dash of pepper
2 cups fresh spinach, chopped
3 tsp. whole-wheat breadcrumbs
Method:

1. Preheat the oven to 350 degrees.

2. In a small bowl, mix together egg
white, parsley, dill and pepper.
3. Combine rice and cottage cheese in a
mixing bowl.
4. Mix the rice and egg mixtures together
well. Turn out into a casserole dish and
sprinkle breadcrumbs on top.
5. Bake for 40 minutes.

Ultimate Baked Potato

This is a delicious and well-balanced
lunch dish that is easy to prepare.
Ingredients:
1 medium-sized potato
1/2 cup low-fat cottage cheese
2 oz. low-fat Cheddar cheese
1/4 cup salsa
1/4 cup chopped shallots (spring onions)
Method:

1. Bake the potato in a microwave oven

until done. Cut it in half so that you can
open it for the filling.
2. Top with 2 ounces of grated cheddar
cheese and place it under a griller for
about one minute until it is slightly
melted.
3. Top with salsa and then cottage
cheese and shallots. Serve immediately.

SALADS
Watch this video for a
delicious, high-protein salad dressing

...or click here to watch directly from

YouTube
Apple Coleslaw
Greek Chicken Salad

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

1 tablesp. apple juice concentrate

1/4 cup non-fat yogurt
Method:
1. In a salad bowl, combine the first 8
ingredients.
2. In a small jug combine vinegar, apple
juice concentrate and yogurt. Pour over
the cabbage mixture.
3. Refrigerate for a few hours or
overnight.
Serves 2

Greek Chicken Salad

Ingredients:
3 cups cooked chicken, diced
1/2 cup black olives, sliced
1/4 cup red onion, chopped
1 green pepper, chopped
3 Roma tomatoes, chopped
1/2 cup diced cucumber
4 oz. Feta cheese, crumbled
For the Dressing:
1/4 cup olive oil

2 tablesp. balsamic vinegar

2 tablesp. fresh basil, chopped
1 tablespoon fresh oregano, chopped
Method:
1. In a medium-sized bowl, combine the
chicken, olives, onion, green pepper,
tomatoes, cucumber and feta cheese.
2. In a small bowl, whisk together the
dressing ingredients.
3. Pour the dressing over the chicken
and stir gently through.

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

3 Roma tomatoes, seeded and diced

4 ounces feta cheese, crumbled
1/2 cup peeled and diced cucumber
1/4 cup extra-virgin olive oil
2 tablespoons balsamic vinegar
2 tablespoons fresh basil, chopped
1 tablespoon fresh oregano, chopped
Method:
1. In a medium bowl, gently stir together
the first 7 ingredients.
2. In a smaller bowl, whisk together the
last 4 ingredients. Pour over the chicken
mixture and stir gently through.

Peppers, Spinach and

Orange Salad
Ingredients:
2 teasp. Mrs. Dash Table Blend
2 medium green peppers, de-seeded and
cut julienne
1 medium orange, peeled and sectioned
1 head Boston lettuce, rinsed and torn
into pieces
2 cups fresh baby spinach
1/2 small red onion, cut into thin rings
2 tablesp. olive oil

2 tablesp. balsamic vinegar

orange zest, finely grated
Method:
1. Mix the spinach and lettuce together
and divide among 6 plates.
2. Arrange the pepper strips, orange
sections and onion rings over the lettuce.
3. Make the dressing just before
serving: whisk together the olive oil,
vinegar, Mrs. Dash Table Blend and
grated orange zest. Dribble over the
salad and serve.

Salmon and Quinoa Salad

Ingredients:
1/2 can canned salmon - bones removed
2 tablesp. mayonnaise
1 tablesp. Italian salad dressing
1/2 cup cooked quinoa
1/4 cup celery, chopped
1/4 cup onion, chopped
1/4 cup red pepper, chopped
Method:
1. In a small bowl, combine the

chopped celery, onion and pepper,

mayonnaise and salad dressing.
2. Add the salmon and quinoa and blend
well.
Serve chilled.

Seafood and Citrus Salad

Ingredients:
1 cup water
1/2 cup dry white wine
1 teaspoon dried thyme
1 teaspoon dried marjoram
1 lb. large shrimp, peeled and de-veined
1-8 oz. lobster tail, cut into bite-size
pieces
8 oz. bay scallops
8 oz. jumbo lump crabmeat

1 cucumber, peeled and quartered

1 red bell pepper, diced
1/2 cup red onion, diced
1/2 cup orange yogurt
1/4 cup fresh orange juice
1 T. fresh lemon juice
1 T. olive oil
1 T. Dijon mustard
1 T. dried chives
1/4 teaspoon orange rind, grated
1/4 teaspoon lemon rind, grated
1/4 teaspoon lime rind, grated
1/4 teaspoon pepper
1/8 teaspoon salt

4 cups small spinach leaves

1 cup mandarin orange sections
Method:
1. In a large frying pan, place the first 4
ingredients and bring to a boil.
2. Add the shrimp, lobster and scallops;
reduce heat, cover and simmer for 4
minutes or until cooked.
3. Drain off the liquid and leave to cool,
then transfer to a large bowl. Add the
cucumber, bell pepper and onion.
4. In a small bowl, mix together the
ingredients from orange yogurt - salt.
Pour half of this mixture over the shrimp
mixture; toss well, cover and refrigerate
for 30 minutes. Cover and refrigerate the

remaining orange mixture.

5. For each serving, place 1 cup small
spinach leaves in the serving bowl, top
with 1/2 cupful of seafood salad and
garnish with cucumber and mandarin
sections. Sprinkle the remaining orange
juice mixture over.
Serve chilled.

Steak and Broccoli Salad

Ingredients:
1/2 pound cooked steak, cut into strips
1 cup broccoli, cooked and chopped
1 cup cut green beans, cooked
1 stalk celery, sliced
1/2 cup mushrooms, sliced
1 spring onion (scallion), sliced
1/2 tablesp. red wine vinegar
1/2 tablesp lemon juice
1/4 cup non-fat yogurt

1/2 teasp. mustard

1/4 teasp. black pepper
1/2 head of lettuce
1/2 tomato, sliced
fresh parsley, chopped
Method:
1. In large salad bowl, combine the first
6 ingredients.
2. In a small bowl, whisk together the
vinegar, lemon juice, yogurt, mustard
and pepper for the salad dressing.
3. Arrange the salad ingredients on a bed
of lettuce leaves. Garnish with sliced
tomato and sprinkle with chopped
parsley.

Serve chilled.

Tuna and Fruit Salad

Ingredients:
1 pear, chopped
1 slice of pineapple, chopped
1 can of tuna in brine, drained and flaked
1/2 cup low-fat yogurt
1/2 teasp. curry powder
1/2 teasp. vanilla
1/4 cup raisins
1 apple, chopped
Lettuce leaves to serve

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.

Workout Power Salad

Ingredients:
1 cup lettuce, torn into bite-sized pieces
1/3 cup spinach, torn into bite-sized
pieces
1/3 cucumber, peeled and sliced
1/3 tomato, sliced
3/4 cup sprouts
1/3 cup shredded carrots
1/3 cup sliced mushrooms
1/3 avocado, cubed
1 tblsp. raw sunflower seeds

1 tblsp. olive oil

2 tsp lemon juice
Dash each of thyme, parsley, basil
Method:
1. In a medium-sized salad bowl,
combine the first 9 ingredients.
2. In a small bowl, whisk the olive oil,
lemon juice and herbs. Pour over the
salad and toss well.

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:

1. Whish the egg whites, water and

banana extract.
2. In another bowl, mix together the
whey powder, Splenda and baking
powder.
3. Slowly mix the powder mixture into
the egg-white mixture until completely
blended.
4. Pour into 6 mini-loaf pans about 1/4
full with the mixture; bake at 300
degrees F for 10-12 minutes.

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:

1. Heat a heavy-bottomed frying pan

until hot, then adjust the temperature to
medium setting.
2. Place all the ingredients into a bowl
and, using a fork, mix lightly but
completely.
3. Spray the pan with cooking spray.
4. Drop spoonfuls of the mixture into the
pan. Flip them over when bubbles start
to form and the edges begin to turn
brown. Finish cooking until done.

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

color, about 2 minutes.

3. Add the Mrs. Dash seasoning and
scallion, beat for 20 seconds.
4. Using a clean, dry whisk, whisk the
egg-whites until almost stiff, 1-2
minutes; carefully fold it into the egg
yolk mixture.
5. Pour into the ramekins and bake at
400 degrees for 4-5 minutes until puffedup and nicely browned.

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

cheese and vanilla extract in a bowl.

2. Add the oats, whey protein and
Splenda; mix well.
3. Cook as with regular pancakes,
turning at half-time.
4. Drizzle with fruit syrup or serve with
fresh fruit.

Protein-Rich Pancakes with

Berries
Ingredients:
1 scoop whey protein powder
3 egg whites
1/3 cup rolled oats
1/2 teasp. baking powder
1 teasp. vanilla
1 packet of sweetener
1 cup mixed berries
1-2 tablesp. sugar-free maple syrup or
honey

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

Baked Cheesecake with Honey

Black Forest Cheesecake with
Variations
Blueberry and Cottage Cheese Dessert
Lemon Cheesecake
Protein Pudding
Raspberry Cheesecake
Strawberry Meringues
Sweet Potato Cheesecake

Baked Cheesecake with

Honey
Ingredients:
2 cups cottage cheese
3 eggs
1/2 cup yogurt
1/3 cup honey
1 teasp. lemon peel, finely grated
1-2 teasp. vanilla
Method:
1. Pre-heat oven to 350F.
2. Blend all the ingredients until very
smooth.

3. Pour the mixture into a loaf pan and

bake for 30 minutes, or until the edges
become slightly browned.
4. Remove from the oven and cool, then
refrigerate for several hours.
Before serving, top with fresh or canned,
drained berries or other fruit of your
choice.

Black Forest Cheesecake

with Variations
Ingredients for basic cheesecake:
250 grams fat-free ricotta cheese
500 grams cottage cheese
9 egg whites
For Black Forest, add:
200 grams fat-free yogurt
50 grams whey protein powder
(chocolate flavor)
50 grams cherries, chopped

1 teasp. rose water

1 teasp. chocolate essence
For Blueberry-Vanilla, add:
200 grams blueberry yogurt
50 grams whey protein powder (vanilla
flavor)
50 grams blueberries
1 teasp. vanilla
1 teasp. rosewater
Method:
1. Pre-heat the oven to 200 degrees
CELCIUS. Line a baking dish/pan with
oven paper.

2. Whisk the egg whites until thick. Set

aside.
3. In a mixing bowl, combine the
cheeses, yogurt, whey powder, rose
water and vanilla.
4. Add the whisked egg whites and
gently fold it through with the fruit.
5. Pour the mixture into the baking
dish/pan and place it in the 200-degree
CELCIUS oven for 30 minutes, then
reduce the heat to 160 C for a further 30
minutes.
6. Turn off the oven but leave the
cheesecake inside for yet another 30
minutes.
7. Remove the cheesecake from the
oven and let it cool, then refrigerate.

This cheesecake can also be frozen.

Blueberry and Cottage

Cheese Dessert
Ingredients:
1 cup low-fat cottage cheese
1/4 cup skim milk
3/4 cup whole wheat flour
2 egg whites
1 1/2 teaspoons lemon juice
1 cup fresh blueberries
Method:
1. Heat a non-stick frying pan over

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

and eggs with a wire whisk until smooth

and creamy.
3. Mix in splenda and lemon juice, then
add baking powder and lemon zest and
mix well.
4. Pour the mixture into two 2.5-inch
ramekins.
5. Place the ramekins into a large
baking pan; pour hot water into the
baking pan so that the water reaches
about half-way up the sides of the
ramekins.
6. Carefully place the baking pan into
the oven and bake for 35-40 minutes.
7. When done, remove the pan from the
oven and take out the ramekins; allow
them to cool.

8. When cooled, refrigerate for several

hours (preferably overnight) before
serving.

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.

2. Using an electric mixer and a large

mixing bowl, beat the egg whites and
cream of tartar until the egg whites are
thick and hold stiff peaks.
3. Spoon the mixture into 2 large, balllike portions onto a baking tray lined
with baking paper.
4. Using the back of a dessert spoon,
press down the center of each portion to
form a hollow (where you will place the
fruit).
5. Bake in the oven for 5-10 minutes or
until the mixture turns a light goldenbrown. Remove from the oven and allow
to cool.
6. Roughly chop the strawberries and
mix in a bowl with Splenda. Add the

whey powder, 1 scoop at a time, mixing

well after each addition.
7. Add water, 1 tablespoon at a time,
until the mixture has a creamy texture
(not too runny).
8. Pour the strawberry mixture into the
meringue hollows, allowing it to dribble
over the sides. Cool and serve.

Sweet Potato Cheesecake

Ingredients:
1-2 sweet potatoes, peeled
1 tub fat-free cream cheese
Splenda to taste
2-3 egg whites
cinnamon or nutmeg (optional)
Method:
1. Pre-heat the oven to 350 degrees.
2. Whisk together the cream cheese and
Splenda until smooth.

3. Add the egg whites and mix again.

Add the spice if you wish.
4. Meanwhile, boil the sweet potatoes
then mash them until quite smooth. 5.
Add the mashed sweet potatoes to the
cream cheese mixture. Mix well.
6. Pour the mixture into a baking pan
and bake for 1 1/2 hours.
May be eaten warm or chilled.

SHAKES, SNACKS &

PROTEIN BARS
Watch this video for a
delicious Protein Bar recipe

...or click here to watch the video

directly from YouTube
Apple and Cinnamon Protein Bars
Bagel with Cream Cheese
Banana-Oat-Bran Shake

Blueberry Cream Protein Shake

Chocolate-Raspberry Protein Shake
Cinnamon-Maple Meal Replacement
Shake
High-Protein Cheesecake Smoothie
High-Protein Fudge Bars
Mixed Berry Smoothie
Muscle-Builder Shake
Orange Protein Shake
Peanut Butter Muscle Shake
Peanut Butter Protein Balls
Pineapple Power Shake
Root Beer Protein Shake
Strawberry Banana Smoothie
Strawberry Protein Shake (Post-

Workout)
Strawberry-Cheesecake Shake
Superman Power Shake
Tropical Protein Shake

Apple and Cinnamon

Protein Bars
Makes 16 squares.

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.

4. Fold in the grated apple until

combined.
5. Transfer the batter to the prepared
oven dish and bake at 350 degrees for
25 minutes.

Bagel with Cream Cheese

Ingredients:
1 whole-wheat bagel
1 tablesp. peanut butter
1 cup cottage cheese
1/2 cup strawberries, roughly chopped
Method:
1. Lightly toast the bagel. Apply the
peanut butter.
2. Mix the cottage cheese and
strawberries; serve with the bagel.

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.

Blueberry Cream Protein

Shake
NOTE: this shake is calorie-dense. If
you are looking to cut your weight, use
skim or low-fat milk and leave out the
cream.
Ingredients:
2 scoops whey protein powder, vanilla
flavor
16 oz. whole milk
4 tablesp. heavy cream
30 blueberries

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.

Try topping with sliced strawberries or

chopped almonds. Chill for 20 minutes
before serving.

High-Protein Fudge Bars

Ingredients (for 10 bars):
8 scoops whey protein powder,
chocolate flavor
1 cup oatmeal
1/3 cup natural peanut butter
3 tablesp. honey
1/2 cup low-fat milk
3 tablesp. chopped peanuts
Method:
1. Mix together all the ingredients

except the chopped peanuts; form into 10

bars.
2. Roll each bar in the chopped peanuts
to coat.
3. Refrigerate for 30 minutes before
serving.

Mixed Berry Smoothie

Ingredients:
1 cup yogurt, fruit flavored
1 cup frozen, mixed berries
1 scoop whey protein powder, vanilla
flavor
1/2 cup milk
2 ice cubes (crush in blender)
1 teasp. vanilla extract
Method:
1. Pulse the ice cubes to crush.

2. Add the yogurt, milk and vanilla,

blend again.
3. Add the whey powder and frozen
mixed berries; blend until desired
consistency is reached.

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.

Orange Protein Shake

Ingredients:
1 scoop whey protein powder, vanilla
flavor
1 cup orange juice
1 medium banana
1 1/2 cups low-fat milk
Blend until smooth, then serve.

Peanut Butter Muscle

Shake
Ingredients:
2 scoops whey protein powder, vanilla
flavor
1 tablesp. sugar-free instant pudding,
butterscotch flavor
2 tablesp. chunky peanut butter
16oz. low-fat milk
5 ice cubes
Method:

1. Crush the ice cubes in the blender.

2. Add the remaining ingredients, blend
and serve.
This shake is great if you're looking to
pack on some muscle size.

Peanut Butter Protein Balls

Ingredients (equal portions):
whey protein powder
organic creamy peanut butter
honey
Method:
1. Mix the equal portions of whey
protein powder, peanut butter and honey
together in a bowl.
2. Roll the mixture into balls and eat
them as they are, or simply spoon out
and eat.

Add some chopped nuts for variation.

Pineapple Power Shake

Ingredients:
16 oz. low-fat milk
2 scoops whey protein powder, vanilla
flavor
1/2 cup pineapple pieces
1/2 teasp. coconut essence (optional)
5 ice cubes
Method:
1. Crush the ice cubes in the blender.
2. Add the remaining ingredients, blend
and serve.

Root Beer Protein Shake

Ingredients:
1 can diet root beer
8 oz. skim milk
2 scoops whey protein powder, vanilla
flavor
2 tablesp. heavy cream
6 ice cubes
Method:
1. Crush the ice cubes in the blender.
2. Add the remaining ingredients, blend

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.

2. Add the remaining ingredients, blend

and serve.

Strawberry Protein Shake

(Post-Workout)
Ingredients:
8 oz. low-fat milk
1 banana, sliced
8-10 frozen strawberries, or other frozen
fruit
1 scoop whey protein powder, vanilla
flavor
1 tablesp. flax seed oil
1 teasp. glutamine
1 teasp. creatine

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.

Superman Power Shake

Ingredients:
2 cups whole milk
1 large banana, sliced
7 strawberries
1/2 cup blueberries
4 scoops vanilla ice cream
1/4 cup vanilla yogurt
2 egg whites
1 teasp. sugar
1 tablesp. peanut butter

Blend well, then serve.

Tropical Protein Shake

Ingredients:
12 oz. skim milk
2 scoops whey protein powder, vanilla
flavor
1 banana
2 tablesp. low-fat sour cream
1 teasp. coconut extract
Blend 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/

About the Author:

Thank you for

purchasing my e-book on Bodybuilding
Nutrition! I hope it will help to bring you

pleasing results in your muscle-building

efforts.
My interest in health and fitness is of
long standing. Ever since I gained my
Diploma in Swedish Massage and
Physiotherapy some years ago, the
subjects of exercise and healthy nutrition
have been have been of great importance
to me, as I am sure they are to you, too. I
hope you enjoy preparing the musclebuilding meals this book has to offer.
I wish you every success in your training
and happy eating!
Barry Richardson.
Want another 200+ Muscle-Building
Recipes?
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designed to build muscle!

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