Bodybuilding recipes - Cheap and Nutritious

[eatthishomie]

These are both high-calorie recipes that will take care of a good chunk of your macros for the day. Really good if you are bulking or intermittent fasting and need to get a lot of calories in quickly.

PIZZA OMELETTE:
Ingredients needed:
4 large eggs
9 tbsp egg whites,
1.5 cups shredded mozzarella
1 cup peppers and onions (chopped, can be frozen)
2 tbsp granulated garlic
2 tbsp Italian seasoning
2 tbsp crushed red peppers
1 cup any kind of pizza sauce (RAGU or whatever)
butter or olive oil to sauté with.

Sautée peppers and onions on a saucepan in either butter or olive oil. empty on a plate and mix with the pizza sauce and 1 tbsp each of the garlic/Italian seasoning/red peppers. Set aside. Beat eggs, egg whites, and the remaining tbsps of the seasonings together in a cup measure. Pour into saucepan and let simmer/watch the edges until it becomes omelet consistency. Add the cheese atop the omelet and let it melt. Pour the pizza sauce/peppers and onions/seasoning mixture you made earlier down the center of the omelette and fold over with spatula. It's basically a healthier less carby version of pizza and is delicious.
Macros: 1056 calories, 63.3g fats, 33g carbzz, 88.1g protein

HIGH-CALORIE HIGH-FAT PROTEIN SMOOTHIE:

Ingredients:
1 cup strawberries
2 scoops whey protein (chocolate works best)
1 scoop Barlean's Greens supplement
1 tbsp coconut oil
2 tbsp peanut butter
1 cup whole or fat free milk
1 cup pomegranate juice

Blend all ingredients together.
I don't have the macros for this one on hand, but the coconut oil and the peanut butter give it a higher amount of healthy fats than your average protein smoothie.

 

[Rompetoto]

Slow cooker for life.

 

[eatthishomie]

Homemade high-protein Nutella, courtesy of Endomorphbeast:


Intro hilariously NSFW.

I've made this recipe a couple times and it is good as fuck.

 

[redbeard]

Homemade high-protein Nutella, courtesy of Endomorphbeast:


Intro hilariously NSFW.

I've made this recipe a couple times and it is good as fuck.

Seems to be a variation of Lobliner's "sludge," which I do very frequently.

I used to do oatmeal, protein powder, and flax seed for post workout but since cutting carbs I have made a DELICIOUS sludge made of chocolate whey, Barlean's Greens, and PB2. This shit is low carb, nutrient dense, and tastes amazing. Something about the Greens mix makes it taste like mousse. Try it out

 

[eatthishomie]

Homemade high-protein Nutella, courtesy of Endomorphbeast:


Intro hilariously NSFW.

I've made this recipe a couple times and it is good as fuck.

Seems to be a variation of Lobliner's "sludge," which I do very frequently.

I used to do oatmeal, protein powder, and flax seed for post workout but since cutting carbs I have made a DELICIOUS sludge made of chocolate whey, Barlean's Greens, and PB2. This shit is low carb, nutrient dense, and tastes amazing. Something about the Greens mix makes it taste like mousse. Try it out

The Social Safeway in DC sells this bomb-ass homemade honey-roasted peanut butter that I keep on deck all the time, I may make this recipe with that peanut butter and see how it turns out. Thanks man!

 

[redbeard]

No problem, I keep some sludge in my diet most days. It's a great post workout treat. The key is to find the right water ratio that freezes well.

A coworker makes "protein ice cream" by mixing protein powder with peanut butter and freezing it. Should also be delicious but you gotta use the natural stuff.

That honey PB sounds good but watch out if they add extra sugar or too much honey. It might be better to add your own honey to lower carb content...plus you can use local honey which is great for if you have seasonal allergies or anything relating to the air.


Edit: I also like to do MikeCF style ice cream. Put a few frozen bananas through the Omega Juicer, add protein powder and Greens, a little water, profit. Girls like this. I've added frozen strawberries before with good success.

 

[Hannibal]

For those who like to go low fat (like a bodybuilderish type diet) and don't like to cook. This has a ton of calories and takes me less than 5 minutes to make. I use an electric kettle.

Protein Oatmeal, or Prot-meal

2 cups of dry instant oatmeal
4 scoops of Myprotein Impact Whey (or a high quality, low fat protein powder)
2.25 cups of boiling water
a bowl that holds 7 cups
enough cinnamon to forget that you're basically eating the sludge from the Matrix.



As far as a price breakdown, it's about 33 cents for the oatmeal and $1.40 for the protein, or $1.73 overall.

 

[262]

Here's what I'm eating to bulk now:

5 egg whites, scrambled with 90 grams of spinach
150 grams of whole wheat flakes, with
250 grams of 3% milk

Weigh everything with a cheap kitchen scale.

Depending on where you are in the world, it may cost less if you lose the egg whites and add 25 grams of protein isolate powder to the cereal.

840 calories. 60% carbs, 15% fat, 25% protein. Scale to your caloric needs. Determine your caloric needs using myfitnesspal and also adding calories you use to lift (I forget the formula off the top of my head but Google is your friend).

Eat three of these on a rest day, four on a lift day.

 

[redbeard]

Kitchen scale is clutch for dieting.

I got a nice digital one that can do negative weight....so today I put a jar of peanut butter on it, ate some, translated the negative weight into servings, and put it in my fitness pal.

 

[RexImperator]

+1 I have the OXO scale which is quite nice.

 

[H1N1]

Once you get down to low body fat, and are really looking to push into the single digits, a small tip I've been playing around with to make bland food more palatable is to cook your rice in chicken stock rather than just water, and to sprinkle in some turmeric. If you're down to eating rice and meat with no sauces, it keeps things slightly more interesting, especially if you're only looking at a last week or two of cutting before your go back to maintenance.

 

[Designate]

The Optimizing Nutrition Blog has some great recipes. It's also a solid resource for learning about the Keto Diet and tips for managing insulin levels and eating anti-inflamatory foods. While I eat high fat and low carb, I don't really adhere to a Keto Diet. It greatly lacks in the protein department and I'm skeptical of the high dairy consumption too. Also in terms of nuts and seeds consumption, I keep an eye on this list.

Anyways, I tried a few of the recipes listed and I greatly enjoyed them. Nothing too intricate, just healthy and great post-workout meals. Just made the Egg/Chorizo meal this week and it was dope.

Eggs w/ Chorizo & Kale (Or Spinach, which I used)

8 Large Eggs + 100 grams of Chorizo + 300 grams of Kale or Spinach + Butter =

Bacon wrapped Salmon

6oz Sockeye Salmon (obviously you have more - I made about 20 ozs) + 100 grams of Bacon + Mustard Seed (used cracked pepper as a substitute) + Olive Oil + Shallots (I skipped these) + 300 grams of Spinach =

 

[Hannibal]

I've been experimenting on my refeed days with what I believe to be a bulking winner. Pressure cooker rice pilaf.

Tons of calories, good macros, fast cooking times, and most of all cheap. It is the perfect recipe to throw in leftovers. It costs me 80 cents for the rice and $1.46 for the pound of lentils, or $2.26 overall for what is close to an entire day's worth of eating. Also a good way to cram more vegetables in your diet if you're as bad about it as I am.

So what I suggest is to start with a "base recipe" and go from there. Feel free to experiment, I'll literally just throw in whatever I have kicking around the fridge.

Recipe

Hannibal's Dumpster Pilaf

Ingredients
White Rice
Lentils
1.5x water by volume

Optional ingredients that I've tried
(if you add meat make sure it's somewhat cooked first)
Chopped carrots
Onions, sauteed
Broth bouillon cubes (beef is great)
Sliced ham
Bacon
Chicken
Peas


Directions
Mix all that shit together
Cook on high in the pressure cooker for 10 minutes.
Release pressure via quick release method (cover with water in sink).
Go feast mode

 

[kinnikinik]

Slow Cooker Veggie Casserole
1/2 cabbage sliced
1 large Onion sliced
1 large Sweet Potato or potato sliced
1 pound ground sausage or ground beef
2 or 3 cloves of garlic sliced
Red pepper flakes, chili powder, curry powder as you prefer.
2 chicken stock cubes
2 cups of water

Crunch the chicken stock cubes into the bottom of the pot
Starting with the cabbage put in about a 2 inch covering of the bottom of the pot.
Then layer in onion and potato.
On top of that put a layer of the ground meat
put the garlic slices on the meat
follow that with layers Cabbage, Potato, Onion and Meat
Sprinkle in the curry, pepper flakes, chili, as you wish.
Pour the water over the top.
Turn on the pot, enjoy.

 

[Hannibal]

Got a new gym and a new situation to deal with.

Basically after I work out at 6 am I won't have access to a kitchen until noonish. I don't much care for shakes, especially without a way to clean the bottle. After six hours, the inside of an unwashed blender bottle smells like death.

The MetRx protein bars I used to get switched out their whey for soy protein, so that's a no go. The homemade protein bars were more work than they're worth. I've also developed a hate for sandwiches that will probably last for the rest of my life.

So I had to conjure up one of those dreadful protein filled baking recipes. It just got done baking and it's an alright loaf of bread, even though it's fairly dense. That's OK though.

Hannibal's Elvish Whey-Bread

Ingredients
2 cups flour
1 cup quick oats
1 tsp baking powder
1 tsp salt
3 eggs
4 tbsp butter (1/4 cup)
4 scoops protein powder (I use MyProteins unflavored impact whey)
2 cups water
about 5 dashes of cinnamon


Directions
Set oven to 350
Mix dry shit together
Melt butter in microwave
Beat eggs, mix butter with eggs
Throw in eggs and butter into the dry ingredients
Throw in two cups of water, mix well
Put into greased baking pan. I used two bread pans.
Put into the oven and keep an eye on it until it's done. I think mine took 20 minutes.

Results
It's a very dense bread, but it doesn't have a bad flavor to it. The outside has a pleasant crunch to it, the inside has a chewy texture. If you've ever been to a farmer's market and bought a loaf of whole grain homemade bread, it's that kind of texture. It is not sweet. This would go good with a piece of cheese.

The cinnamon hides the papery taste of the unflavored protein powder and the oats add much needed texture and body to it.

I might take out the cinnamon and put in chopped onions, chives, and possibly garlic in the future. Cheese might go good with it, too.

If you get 8 slices out of a loaf (which is half the recipe), one slice is about the same as eating one piece of shitty store-bought white bread and an egg.

So half a loaf of this bread would be a decent meal replacement.

As far as "food prep", it took me about 15 minutes to slap it together and I used two forks to mix it with. Oven time was about 20 minutes.

 

[germanico]

Anyways, I tried a few of the recipes listed and I greatly enjoyed them. Nothing too intricate, just healthy and great post-workout meals. Just made the Egg/Chorizo meal this week and it was dope.

Watch the ingredient list on your chorizo. Every brand on the supermarket had soy or "vegetable protein" in it. I ended up buying some imported spanish ones that had the consistency of aged salami at twice the price last week. Tag said "pork, salt, spices".

It was insanely delicious tho.

 

[AntiTrace]

I've been on a bit of a stir fry style kick lately. I always have a bunch of chicken, ground beef, rice, and some form of mixed veggies cooked and prepped in the fridge. Lately I've been taking 4oz of whatever meat, 3/4 cup of rice, and 1 cup of the mixed veggies. Throw it all in a stir fry pot with some coconut oil, heat and serve. Takes 5 minutes.

I'll switch between adding salsa, stir fry mix, or hot sauce to get some variety. It can't be more than a couple bucks per serving, it taste good, it's quick to make, and it's healthy. I prefer the taste of the ground beef over the chicken, but the chicken is cleaner.

For breakfast I'll add an egg or two.

 

[Horus]

Tin of tuna, couple of handfuls of frozen veges, mashed up pre-boiled egg, throw in the microwave, healthy and marginally edible meal in less than five minutes.

 

[Horus]

This is my go-to weekend breakfast recipe. It looks like shit but tastes great.

-two soft boiled eggs
-chopped bacon, fried until crispy
-one avocado
-one chopped tomato
-chopped basil
-one chopped potato, boiled or fried
-salt and lots of pepper

Mash it all up with a little hot sauce.

 

[SwordfishTrombonist]

Tin of tuna, couple of handfuls of frozen veges, mashed up pre-boiled egg, throw in the microwave, healthy and marginally edible meal in less than five minutes.

Sounds similar to something I do.

Can of tuna, 2 mashed up hard-boiled eggs, couple forkfuls of sauerkraut, 2 chopped garlic cloves, add in some salsa and a dash of cumin.

I just eat it cold and I actually really like it, makes your breath reek though