Bodybuilding recipes - Cheap and Nutritious

[DrugAdvisor]

I've done Chilli and slow cooked pull pork on my crock pot. But I gotta know. How do you guys eat the same thing 3 to 4 days in a row???

The one thing I can do 2 days in a row (which is my max) is beef burgers.

1 lb minced beef
Small Shallot, grated
Clove garlic, grated
1 egg
Salt and Pepper to taste.

Make into desired thickness, grill n serve.

 

[Chaos]

^ 3-4 days in a row?
Hah. I have eaten the same food for 3-4 months in a row.
It would never bother me.

Two things.

-You need to start cooking the food what you truly enjoy.
I do that. I wouldn't want anything else.
I eat exactly what I want every day.

- You need to start looking on food as fuel.
What's the best possible fuel you can put in your body?

Drive your body on good fuel and you will never go back to eating crap.
Even if it means eating a lot of the same dishes.

 

[AntiTrace]

Cornish Hen

1 cornish hen - They normally come in packs of two.
Handfull of asparagus
Mashed sweet potatoes
Diced red peppers and onions

Prep:

That cornish hen, heat oven to 350. Rub spices if you want on it, I like me hens like I like my women, au natural. Pop in oven for 1 hour and 15 minutes. Baste with butter a few times if you want.

At the one hour mark, throw the asparagus with some better in a skillet. Splash in some water, and cook on high. I like to cook on high because it chars a bit which I like.

At the same time, throw a handful of diced red peppers and onions surrounded the cornish hen.

When the hen comes out at the 75 minute mark, throw your mashed sweet potatoes in the microwave.

I buy pre mashed sweet potatoes, it's cheap enough and healthier than any type of flavored mashed potatoes. They heat up while the hen cools.

Enjoy. You have chicken, potatoes, and veggies. It gets into the more expensive side, as the hen is normally 3-4 bucks and the asparagus bundle is a buck or two. Also you can replace the peppers and onions with apples slices, apple slices cooked in chicken fat taste amazing.

 

[Gorgiass]

Some low carb, decent protein soup recipes from the file, all pretty cheap and good for building lean muscle -

[Edit to below, I've since discovered that mixing the cheese in with a roux first will help it emulsify better, at the cost of adding carbs]

Broccoli + cheese

2 quarts chicken stock
3 Broccoli crowns (1.5 lbs)
1.5 lbs cheddar cheese
2 cups mushrooms chopped
2 cups spinach chopped
1 cup chopped ham
1 tsp crushed hot pepper
4 large garlic cloves chopped fine
3 tbsp corn starch
1-2 tbsp soy lecithin

Chop broccoli bite sized, florets in stock, bring to simmer, add garlic, pepper, lecithin, cheese, and ham

Broccoli stalks in smaller pot with 1 inch of water, add mushrooms, spinach bring to simmer. After 10 minutes blend up, mixing with stock if necessary and pour in with rest of soup. Add corn starch.



Chicken, leek + cabbage
2 quarts chicken stock
2 lbs chicken breast, cooked and diced
½ large or 1 small head cabbage
1 bunch (3-4) leeks
2 cups chopped spinach
2 cups chopped mushrooms (shitake caps good)
½ cup olive oil
1 tbsp soy lecithin
1 tbsp crushed savory (opt)

Simmer cabbage and leeks in broth 20-30 minutes. Add chicken and other veggies, mix oil and lecithin on surface and stir in. Simmer another 20-30 minutes.



French onion

1 quart beef stock (small batch since onions go soggy if sitting for days)
2 lbs onions
1 lb shredded mozzarella
1 loaf “When Pigs Fly” whole wheat low carb crusty bread

Simmer broth and onions for ½ hour, toast bread, put on top bowl of soup, douse in cheese, toast again.

 

[Cr33pin]

I been living on peanut butter and and banana sandwiches in Peru :/

 

[redbeard]

Anyone ever get a bodybuilding cookbook? That "Anabolic Cookbook" is supposed to be good. Anything recommended by Scooby gets a point in my book..

 

[General Mayhem]

Garbage Stir Fry:

I've been doing this since my sophomore year of college. Basically what I do is use rice as a base, and then throw in whatever kind of meat is in my fridge. Chicken, pepperoni, salami, ham, sausage, leftover brats, etc. If I liked vegetables and peppers I would probably throw them in as well.

I usually start by scrambling some eggs in a fry pan.

Once they are cooked I throw everything else in that same pan, the rice, chicken, pepperonis, cut up brats, and then add some soy sauce to give it some flavor.

It is one of my all-time favorites.

 

[Wreckingball]

Anyone ever get a bodybuilding cookbook? That "Anabolic Cookbook" is supposed to be good. Anything recommended by Scooby gets a point in my book..

Most of the interesting recipes are based on proteinpowders. It has some nice recipes (stuffed peppers come to mind), but IMO it's not really helpful as you can search online, freely, for "high protein - low carb/fat" recipes.

 

[Cr33pin]

Not really a recipe but every day after I leave the gym I stop at Don Belasrios and get a 1/4 chicken breast and rice for like 5 bucks... then I take it home and eat it with raw honey, shits delicious. An honey is god for you, it puts hair on your chest.

 

[JC21]

2 large almost frozen bananas
Whey protein of your choice and serving amount
And a generous amount of Metamucil Clear and Natural Fiber Powder and some milk.
Heaping scoop of peanut butter

Throw it all into a blender and in a few minutes you'll have a delicious post-workout meal that will not only keep you from feeling hungry for a couple hours but also keep you quite regular![/size]

 

[kosko]

Just stumbled upon this now. Made from trail and error.

I just started getting into gelatine as a supplement to help my skin.

I thought it was BS that it was packed with protein but it is 90% of a nearly compete protein profile. First time I mixed it was with hot water and lemon juice which I try to drink each morning. It tasted like donkey ass as the light taste of meat from the gelatine could be tasted. Yuk.

So today I thought about mixing it with a protein shake. I tried to dissolve it in liquid first so I used warm coconut milk. Then added my protein powder and raw cocoa powder. I added more now cold almond milk. It was kind of gritty so I blended it up. It tasted fine, just like a rich chocolate milkshake but after some short time I started to set. After about 15 mins I could barley chug it it was so thick from the gelatine setting. After a while I realized what it tasted like was Jello pudding I remember as a kid. I finished the last bit with a spoon and it was great.

So I basically made a ghetto version of Jello pudding but with way better protein profile and its a good change of pace from regular protein shakes. Tasted good too, it was a nice creamy treat.

The recipe is really simple.

Protein Pudding:

- 30 grams of Gelatine - about 3-4 tablespoons.

- Half cup of warm coconut milk (I used warm water + coconut powder. You could easily just use your 'milk' base warmed up, I personally just wanted the extra MCT fat)

- Scoop and a Half of Chocolate protein powder (you could use vanilla flavor and add high quality vanilla extract to it)

- 3 Tsp of Raw good quality Cocoa powder (they good quality stuff is rich deep almost red color, not the faded chalky color you get in cheap brands.)

- Cup and a half of Almond or Cocoanut milk (I don't drink dairy, feel free to try with regular cows milk)

+ Next Blend it up in a small blender until creamy and the grit is gone, a hand held would work also.

+ Put the mixture into a plastic bowl

+ Leave in the fridge to set (about 30 mins)

Enjoy.


It is a simple treat and the rough marcos break down like this:

50 grams of protein
12 grams of MCT fat from the coconut milk
14 grams of carbs
Lots of Iron, Vitamin E

 

[DrugAdvisor]

Here's one for the sweet tooth.

Banana Ice Cream Base

1 frozen banana
1 - 2 teaspoon of full cream milk

Just chop up the frozen banana and put in food processor and blend away, adding milk slowly and mix till smooth.

You can add anything to the base to suit taste. I made a batch of these with Peanut butter and choc chip. Gonna try it with Greek Yogurt blended in to see if it gets creamier.

To bulk up protein content with each serving, just add your choice of protein powder, then milk to remove the clumps and blend till smooth.

 

[The Reactionary Tree]

This is just a scrambled eggs recipe but it is simple and infinitely better than any other scrambled eggs I have ever had:

All you need is eggs, butter, and some sour cream/creme freche (optional)



The trick is cook it on low heat and continually stir it. It gives it a nice creamy consistency instead of clumps like the typical scramble egg.

 

[Parlay44]

I started a slow cooker thread a while ago. Might wanna check it out.

http://www.rooshvforum.com/thread-23067.html

 

[AntiTrace]

Garbage Stir Fry:

I've been doing this since my sophomore year of college. Basically what I do is use rice as a base, and then throw in whatever kind of meat is in my fridge. Chicken, pepperoni, salami, ham, sausage, leftover brats, etc. If I liked vegetables and peppers I would probably throw them in as well.

I usually start by scrambling some eggs in a fry pan.

Once they are cooked I throw everything else in that same pan, the rice, chicken, pepperonis, cut up brats, and then add some soy sauce to give it some flavor.

It is one of my all-time favorites.

I essentially did the same thing the other day.

2lbs of ground beef.
4 diced up brats
6 eggs
Small bag (dont remember exact size) of freezer aisle mixed veggies
peppers and onions to your desire
2 bags of boil in te bag rice, I think they are about a cup of rice a piece

Fry it all up, takes about 15 minutes. Probably around 2bucks a serving, delicious.
The only thing I have found is thats not very filling. I can easily eat a couple big bowls of this and an hour later I'm hungry again. My hunger might just be insane lately though.


A protein shake w/ creatine recipe:

One green apple
One scoop vanilla protein
5g creatine
some ice
little bit of water, so it actually blends.

Blend it all together, drink. It tastes delicious and the sugary carbs from the apple spikes your blood sugar levels which allows the creatine to absord faster (or maybe thats just broscience?) and also wakes you up. Its a good morning shake for the road after you down a few eggs.

I'm gonna try that protein pudding recipe. Where is gelatin normally found in the supermarket?

 

[TheFinalEpic]

Giving your chill a try with ground turkey right now Anti.

I'll bite on a recipe I use every morning because I got sick of drinking egg whites and eating a cup of raw oatmeal everyday.

Epic's Morning Juice/Shake

2-3 leaves of kale
10-15 baby carrots
1 cored apple
half large cucumber
2 stalks of celery
half a lemon (squeeze juice into shake)
half carton of egg whites
half-3/4 cup oatmeal
frozen berries (I prefer strawberries or black berries)
Scoop of whey
3/4 cup 0% greek yogurt
5-7 cubes of ice
(I occasionally add a cap of olive oil)

Blend all this up in a blender, it will make between 1.5-2L of liquid.

Sit down and enjoy, takes about 20 minutes to make and consume. You will feel bloated after drinking it, but that feeling goes away in 5-10 minutes, and you just ingested your daily vegetables to kick off the morning.

Macros are about 65 g protein, 45 g carb, and maybe 10 g fat. Calories are in the neighbourhood of 800-900.

 

[DrugAdvisor]

Made these again yesterday and absolutely loved it.

Mayo-Free Egg Mayo Lol

4-6 eggs
Red onions, minced
Gherkins (Pickled Cucumbers), minced
Red Chillis, minced
Fresh herbs (I used basil), minced
Olive Oil
Salt and Pepper to taste

Just hard-boil the eggs, mash and mix in the other ingredients, and slowly add olive oil to blend and hold it all together.

Chill in fridge and serve with crackers or toast.

Beats plain old hard boiled eggs.

 

[General Mayhem]

I get a lot of free ground beef from my uncles farm and have always looked for new ways to make high-protein, low-carb meals with it. Unfortunately most recipes on the web are pastas. Even the burritos I had been making have a ridiculous amount of carbs in the wraps, and I don't want that.

I always thought meatloaf would taste like shit, but I finally took the dive.

General Mayhem's Spicey Meatloaf

1lb Ground beef
1/2 cup of Panko breadcrumbs
1 Large egg
Salt and Pepper
Chili Power
Crushed Red Pepper Flakes

Mix all of this shit up in a bowl and then form it in a pan.

I cooked it on 350 for an hour and ten minutes and it turned out perfect.

If you wanted to add ketchup or BBQ go ahead. I tried to keep the calories low so I left them out. The spices give it plenty of flavor. I also left out chopped onions or peppers because I hate them in my food. I really just wanted a way to eat a chunk of meat, and this turned out to be it.

Cheers.

 

[The Reactionary Tree]

Tree's Shrimp and Spinach

• 1/2 pound shrimp
• Coconut oil or grass-fed butter
• A couple handfuls of spinach
• half a chopped onion (optional); Tbsp of minced garlic (optional)
• Salt and pepper to taste
• Sriracha (optional)

Get your skillet or pan, and set the heat on your stove top to medium-high. Let the butter/oil melt. If you opted for the onions and minced garlic, toss those in the pan once the oil/butter is ready and sautee them for a couple minutes. After your onions & garlic have sauteed, throw your shrimp into the pan. I just get the pre-packaged cooked shrimped from the frozen part of the seafood section. I remove the tails, the shrimp are already peeled and deveined. Let those cook a couple minutes just to warm them up. Add some salt and pepper to them if you want. Next, throw your handfuls of spinach into the pan. As much spinach as you want. Once the spinach begins to wilt, you can add in more spinach since the wilted spinach takes up less space. Salt and pepper the concoction again. Once all of the spinach added has wilted, I then like to add a bunch of sriracha sauce into it. I give it a couple stirs after the sriracha has been added and voila! You have a high protein, low carb meal that is light, tastes great, and doesnt take long at all to make (<15 minutes).

 

[AntiTrace]

brocolli and tuna baked potatoes using microwave for a quick prep:

Ingredients:

2 Large baking potatoes
10oz box of frozen broccoli
1 can tuna
Some shredded cheese
Mayo optional

Prep:

1.) Poke holes in potatoes and cook for 8 minutes.
2.) Cook frozen brocoli for 3 minutes (you want brocoli that is easily cut with a fork, adjust time as required).
3.) Mix together broccoli and tuna in large mixing bowl. Sprinkle in shredded cheese. Add mayo if desired, just note this will take an almost fat free meal and introduce the deliciousness of fat.
4.) Cut baked potatoes, spoon in the mixture.
5.) Enjoy


Super quick filling meal. Two baked potato meal costs around $3. Feel free to only do one potato and keep the mixture in the fridge for when you want a quick healthy snack.

edit - I also just throw together enigmas pulled pork recipe in the process of waiting for the potatoes to cook.