Bodybuilding recipes - Cheap and Nutritious

[Vienna]

Chicken and Bean Salad

This has become a staple in my lunchbox routine. Easy to prepare, tastes great.

Ingredients:
1 grilled chicken (store-grilled for convenience)
3-4 eggs
150-200 grams of salad (mixed, I prefer French or Italian mixed bags)
1 can of mixed beans
1 carrot
Parmesan cheese
Olives

Dressing:
2-3 tbsp mayonnaise
2-3 tbsp creme fraiche
2-3 tbsp Heinz chili sauce
1 tbsp olive oil
Splash of Worcestershire sauce
Splash of Tabasco sauce
Pepper powder
Cayenne powder
Oregano
Black pepper
(0,5 tsp Liquid Smoke if that's your taste)

1. Hard-boil the eggs.
2. Drench the beans in cold water; while they rest slice and dice the carrot.
3. Whip together the dressing. Spice it according to your estimates and taste.
4. Chop up the chicken. Slice the eggs when done.
5. Put everything in a large bowl. Mix it with dressing and a healthy serving of grated parmesan cheese.

Enjoy. This recipe nets about 3-4 lunchboxes. Tastes even better after a day in the fridge.

 

[H1N1]

Here is a delicious, healthy, and gains-friendly salad/base that you can enjoy cold or warm, and is particularly good with white fish:

Ingredients:

Green lentils cooked in stock
Sun-dried tomatoes
Roasted red pepper
Celery (not too much and chopped very finely)
Olives (chopped finely)
Capers
A clove of garlic (finely chopped)
Plenty of olive oil and a drizzle of balsamic vinegar.

This is one of those recipes that is much more than the sum of its parts. I make plenty of it at a time, and just throw it in the fridge. It will go well with chicken too. Lots of protein, lots of nutrients, lots of flavour.

 

[Sidney Crosby]

Not really much of a recipe but Costco sells a pancake mix called "Kodiak Cakes" or something, there is a high protein version that I buy

The serving size is 1/2 cup and 190 Calories and comes with 14g protein. I usually use a cup of the mix, 1/2 cup of liquid egg whites and 1/2 cup of milk.

Tastes pretty good, is filling and comes out to around 500 calories with 50g protein.

 

[Ringo]

I've been doing this for breakfast for a few weeks now to help me bulk up.

It's a simple recipe that takes only a few minutes and gives you a delicious, gluten free pancake/crepe hybrid using hydrated tapioca. I used oats before, but had to deal with bloating and that heavy feeling in the stomach. Tapioca is lighter and easier to digest, very cheap and easy to find here in Brazil - may be harder depending on your location.

2 scoops of protein powder
2 scoops of hydrated tapioca flour (about 60g)
1 egg
3 small bananas or 2 medium ones
Small dash of salt

Mash the bananas and mix everything up. Fry as a large pancake using a bit of coconut oil.

I also like to serve it with a topping of yogurt and peanut butter:
1 cup of yogurt
2 tablespoons of whole peanut butter

Macros for the pancake:
722 calories, 103g carbs, 8g fat, 54g protein, 8g fiber

Macros for the yogurt/peanut butter topping:
285 calories, 15g carbs, 17g fat, 15g protein, 3g fiber