Recipes!

Bodybuilders become pretty creative in the kitchen as they get closer and closer to competition time! Since the next competition is less than 2 weeks away (Halloween, Saturday October 31st at Dover High School for anyone interested in attending!), I thought I would share some of the recipes that have been keeping me on track these past few months. These foods will typically be high in protein and some high in good carbohydrates (which means it has plenty of fiber).


Meals:

Homemade Pizza!

Many pizza's are loaded with fat and refined carbs. However, when you make it all yourself, you can change a lot of that to a healthy low-fat, good carb and high protein meal. Here is what we made this past weekend and boy was it yummy!:

Chicken Spinach Supreme Pizza:

Ingredients:
12oz chicken tenderloin (chopped)
1 small bag of whole wheat pizza dough (found in grocery store where pizza is sold)
1 8oz container pizza sauce
1 bag of shredded low-fat (or fat-free) mozarella
1/2 bag fresh baby spinach
1/2 can black olives (chopped)
1 cup stir fry peppers and onions
1/8 red onion (diced)

Preparation:
Roll out the dough on a cookie sheet
Spoon in the sauce
Put on 1/2 the bag of mozarella cheese
Put on chopped vegetables
Add on Chicken
Then Spinach
Put the rest of the bag of cheese on top
Bake in the oven at 475°F for 10-12 minutes
Enjoy!

Nutritional Info:
Serves 8
Cals: 262
Protein: 26g
Carbs: 25g (with approx 5g fiber/svg)
Fat: 7g

A very delicious, high protein, good carb, low fat meal! Check out my pictures on Facebook showing how we prepared the pizza this past weekend.

White Bean Chicken Chili:

This chili recipe was taken and slightly modified from the Cooking Light Super Fast Suppers cookbook.

Ingredients:
1 cup Onion (chopped)
2 teaspoons Garlic (minced)
2 16oz cans cannellini beans undrained
2 16oz cans of chicken meat (found next to the tunafish at grocery store)
1 15oz can of chicken broth, low sodium
1 1/2 salt-free Mexican seasoning
1/4 tsp salt
1/2 cup low fat monteray jack cheese with jalapeno peppers (shredded)

Prep:
Place large pot on stovetop and turn to high
Mash one can of beans in small bowl then add to pot
add all ingredients except cheese into pot
Once boiling, reduce temp to simmer and let it sit for 15 mins
add shredded cheese and enjoy!

Nutritional:
Serves 6
Cals: 284
Pro: 28g
Carb: 23g (6g Fiber)
Fat: 8g


Protein Recipes:

Caley Whitney's Protein Bar

This is the recipe for a protein bar a coworker of mine told me about. Everyone that has tried it has absolutely loved it!

Ingredients:
1 cup Quick Oats
6 Egg Whites
1 1/2 cups Skim Milk
2 packages Nutrilite Whey Protein
1 oz Raisins

Preparation:
Combine all ingredients into mixing bowl, stir until completely blended
Pour onto baking pan
Bake at 350°F for 20-30 mins or until golden brown

Nutrition:
Serves 6
Cals: 140
Pro: 16g
Carb: 16g
Fat: 7g


Pistachio Protein Pudding

You can try this with any of the Jello instant pudding mixes. I personally like Pistachio!

Ingredients:
1 box Jello Pudding Pistachio Fat Free, Sugar Free mix
2 packages Nutrilite Vanilla Whey Protein
16 oz ice cold water (make sure the water is really cold)

Prep:
add all contents to mixing bowl
blend with beaters or whipping spoon for 2 mins
Let sit in refrigerator for 5-10 mins
Enjoy!

(Try adding fat free cool-whip for a topping, only 15cals for 2 tblspoons!)

Nutrition (without the cool-whip):
Serves: 2
Cals: 175
Pro: 25g
Carbs: 9g
Fat:3g

Smoothies

Protein smoothies can be made a million different ways! I personally really like a smoothie to be thick and creamy, like a milkshake at Friendly's! :) Feel free to modify these recipes to your liking, especially if you like your smoothies to be more liquidy than I do.

Orange Julius:

Ingredients:
2 oranges (preferred without seeds)
2 Vanilla Nutrilite Whey Protein packages
4 tblspoons whipped cream
6 ice cubes

Prep:
Add 2 peeled oranges to blender
Add protein powder
Add 6 ice cubes
Start blend at slow to chop up ice
Then switch to high once chopped
and keep on high for approx 30 seconds or until thick and creamy
Enjoy!

There is no need to add water to the blender, the oranges produce more than enough liquid once blended.

Nutrition:
Serves: 2
Cals 180
Pro: 25g
Carbs: 15g
Fat: 3g

Thick and Creamy Strawberry Smoothie:

Ingredients:
1 6oz container vanilla Thick and Creamy Yoplait yogurt
2 packages vanilla Nutrilite Whey Protein powder
1/2 cup skim milk
1/2 cup strawberries
4 tblspoons whipped cream
6 ice cubes

Prep:
Add ingredients to blender
Blend from low to high to chop ice cubes
Blend for 30 seconds on high
Enjoy!

Nutrition:
Serves 2
Cals: 268
Pro: 31g
Carbs: 38g
Fat: 4g


Thick and Creamy Peanut Butter Banana Smoothie (weight-gainer!):

This smoothie I really like in the "off-season". It definitely can add quite a few calories, but boy is it tasty!

Ingredients:
1 6oz container vanilla Yoplait thick and creamy yogurt
1 small banana
2 packages chocolate Nutrilite Whey Protein
2 tblspoons Teddy natural peanut butter smooth
1 cup skim milk
4 tblspoons whipped cream
6 ice cubes

Prep:
Add all ingredients to blender
blend from low to high
blend on high for 30 seconds
Enjoy!

Nutrition:
Serves 1 Big Guy! Or 4 Little Girls! LOL :)
Cals: 870
Pro: 75g
Carbs: 100g
Fat: 23g



I hope you enjoy these recipes! Please let me know what your thoughts are. Also, feel free to send along some recipes that you might enjoy and believe to be fun, healthy and tasty!


"So whether you eat or drink or whatever you do, do it all for the glory of God." 1 Corinthians 10:31 (NIV)