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                                                            Muscles recipes

1-ground turkey omelette

INGREDIENTS

8 Large Fresh Chicken Egg

2 Large Chicken Egg’s Whole

2 Small Onions Raw

3 oz Turkey Ground , Raw

1 1/2 cup cvnned kidney beans (any type)

1 Cup chopped green peppers, sweet raw (bell)

1 cup, mushrooms (raw)

3 table spoons Olive Oil

1 dash ground black pepper.

1 tsp RTS hot pepper sauce.

1 tsp ground tumeric

3 cloves raw garlic

1 cup chopped red pepper, sweet raw

1 tsp lea and perrins worcestershire sauce

D

IRECTIONS

In medium non stick skillet saute’ pan cook turkey,vegetables and spices,except turmeric, in 1 tsp

olive oil until tender. In mixing bowl, whip all eggs and turmeric. In second saute’ pan heat 1 tsp

olive oil, add 1/4 egg mixture and cook until omelet is formed. Repeat to make 4 omelettes. Place

1 omelette on place and fill with 1/2 of the turkey mixture then place 1 omelette on top to form a

sandwich. Repeat to form 2nd sandwich. Serve hot.

NUTRITIONAL

INFORMATION

Calories (Per Serving)

:  508

Protein (g)

: 42

Carbohydrates (g)

-  50.5

Fat (g)

: 17

Carb - Protein :  Fat  % Ratio:

39 % - 32% -  29%

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2-indonesian chicken

INGREDIENTS

8 oz Boneless raw chicken breast, broilers or fryers

1 cup chopped raw onion

1/2 cup Jalapeno raw sliced

5 cups raw shredded cabbage

2 cups sliced raw red pepper

2 cups 1% fat cows milk

4 tsp cornstarch

5 tsp extra virgin olive oil

6 cloves raw garlic

2 tsp raw ginger root

1 tsp tumeric ground

1 tsp Corianda leaf (dried cilantro, chinese parsley)

1 tsp curry powder

DIRECTIONS

In non stick saute pan combine onion, jalapeno pepper, spices, milk and chicken. Poach (lightly

simmer) until chicken is done. Mix cornstarch with a little water to dissolve the add to pan an cook

for 3-5 minutes. In seperate pan cook cabbage and red peppers in oil until tender. Divide cabbage

between 2 plates and top with chicken. Serve immediately

NUTRITIONAL

INFORMATION

Calories (Per Serving)

-  475.5

Protein (g)

- 39.5

Carbohydrates (g)

- 45

Fat (g)

- 16.5

Carb - Protein -  Fat  % Ratio:

37-33-30

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3-chocolate banana protein bars

I

NGREDIENTS

300 g raw banana

1 tsp ground cinnamon

2 tbsp unsweetened cocoa powder

3 large chicken egg whites raw

4 oz non fat milk

200g 100% whole grain old fashioned oatmeal

1/3 cup splenda

1 tbsp Udo’s choice oil blend

60 g Designer Whey Chocolate flavour ( or equivalent brand)

D

IRECTIONS

Mix ingredients in a large mixing bowl. Pour into non stick cake pan.Bake at 300 for 25 minutes or

until firm, leave until cooled slightly then cut to size. We have made these into 8 small bars, but

you could easily make into 4 larger ones, with double the protein , so around 23g protein per bar.

If you don’t want the fat replace the Udo’s oil with unsweetened applesauce. It will taste just as

good and still retain the moist but firm texture.

NUTRITIONAL

INFORMATION

Calories (Per bar)

:  188.32

Protein (g)

: 11.05

Carbohydrates (g)

:  27.94

Fat (g)

: 4.56

Carb - Protein -  Fat  % Ratio:

57-22-21

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  4-fish sandwich

INGREDIENTS

1 looseleaf of lettuce

2 slices mult-grain oat bread

3 0z orange roughly , cooked

1 slice tomato red, ripe , raw approx 1/2” thick

DIRECTIONS

None.

NUTRITIONAL

INFORMATION

Calories

:  323

Protein (g)

: 24

Carbohydrates (g)

:  51

Fat (g)

: 3.5

Carb - Protein -  Fat  % Ratio:

61-29-10

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5 -protein fortified rice

INGREDIENTS

50 grams raw broccoli, raw, chopped or diced

25 grams raw celery

6 egg whites

100 grams raw mushrooms

1/4 cup long dry brown uncooked rice

1/4 cup pace chunky salsa

2 tbsp naturall brewed soy sauce lite

1 cup raw spinach

50 grams raw onion

D

IRECTIONS

Steam the broccoli to the desired texture. I like it firm and can barely pierce it with a fork. In a pan

coated with cooking spray, add soy sauce, chopped onion, sliced mushrooms, steamed broccoli,

chopped celery and spinach. Cook on medium heat until spinach is cooked. Add rice and simmer

until the soy sauce has cooked away. Once all the ingredients are cooked add in the 6 egg whites

and stir until the eggs are completely cooked. Top with picante sauce.

This makes a very large meal for one. Or can be split and served with a side dish.

NUTRITIONAL

INFORMATION

Calories

:  378.80

Protein (g)

: 33.09

Carbohydrates (g)

:  53.98

Fat (g)

: 1.75

Carb - Protein -  Fat  % Ratio:

59-36-4

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6-curried chicken (2 serves)

INGREDIENTS

5 oz boneless raw chicken breast, broilers or fryers

1/4 cup canned chicken broth , condensed

4 tsp cornstarch

5 cups raw mushroom, sliced/pieces

4 tsp extra virgin olive oil

2 cups red pepper, sweet raw

2 cups green raw snap bean

1 cup low fat yogour (12g protein per 8 ounce serv)

2 tsp curry powder.

D

IRECTIONS

In non stick saute pan, place 2/3 tsp oil and diced chicken. Cook chicken until browned and done,

then add wine, chicken broth, yogurt, curry powder, and cornstarch, Stirring constantly. Heat until

thick sauce forms, then simmer for 5 minutes. While chicken is cooking, in another saute pan place

2 2 tsp oil, mushrooms, bell pepper, and snow peas. Cook until mixture is tender. Place an equal

amount of vegetable an 2 plates then top with equal amounts of chicken mixture. Serve.

NUTRITIONAL

INFORMATION

(PER

SERVING)

Calories

:  373

Protein (g)

: 32

Carbohydrates (g)

:  35

Fat (g)

: 13

Carb - Protein -  Fat  % Ratio:

37-33-30

 ---------------------------------------------------------------------------

7- protein waffles

INGREDIENTS

3 egg whites

1/4 cup oat flour

2 scoop vanilla Protein powder

(assumes roughly 4g carbs, 45 g protein, 2 g fat)

1 tbsp applesauce

1 packet artifical sweetner

Dash of cinnamon

D

IRECTIONS

Whisk all ingredients in a bowl. Spoon batter into a preheated waffle iron (Add some nonstick

cooking spray).Cook until golden brown and serve with sugar free syrup or free cut strawberries.

NUTRITIONAL

INFORMATION

(PER

SERVING)

Calories

: 235

Protein (g)

: 35

Carbohydrates (g)

: 8

Fat (g)

:3

 ---------------------------------------------------------------------------

8-Chiken kabob

INGREDIENTS

6 oz boneless raw chicken breast, broilers or fryers

4 cups Sweet raw, red pepper

3 cups broccoli flower raw

6 cups raw mushroom, sliced

2 tbsp vinegar, apple cider

4 cups red, ripe raw tomato

5 tsp olive oil

1 tsp ground basil

1 1/2 cup canned chicken broth condensed

1 tsp organo ground

2 garlic cloves

D

IRECTIONS

Combine oil, broth, vinegar, basil, oregano, and garlic in baking dish to create a marinade. Prepare

eight skewer kabobs, on each skewer place chicken, bell pepper, broccoli, mushroom, and tomato

repeating the process until all the ingredients have been placed on each skewer. Place skewers in

marinade and brush to cover. Tightly seal with foil and bake in preheated 350 degree oven for 20

minutes, remove foil and continue baking 10-15 more minutes. Place on 2 dinner plates and serve.

If you have a rotisserie oven available, even better!!

NUTRITIONAL

INFORMATION

PER

SERVING

Calories

:  500

Protein (g)

: 43

Carbohydrates (g)

: 54

Fat (g)

: 17

Carb - Protein -  Fat  % Ratio:

40-32-28