top 10 metabolic recipes

Copyright © 2012 www.Bodybuilding-Recipes.org

TOP 10 METABOLIC

RECIPES

By Rob Connor

P a g e | 2


Recipe Index

Spinach & Feta Omelet ........................................................................ 3

The New Yorker ................................................................................... 4

Ultimate Oatmeal ................................................................................ 5

Chicken Chicpeeze ............................................................................... 6

Pecan Crusted Broiled Salmon ............................................................. 7

Beef Stir Fry ......................................................................................... 8

Muscle Meatloaf .................................................................................. 9

Choco Nutty Butty Bar ....................................................................... 10

Mixed Berry Blast-Off ......................................................................... 11

Choco Nutter Butter Shake ................................................................ 12

P a g e | 3


Spinach & Feta Omelet

Ingredients

• 6 egg whites

• 1 whole omega-3 egg

• 28 ounces (1 slice) feta cheese

• 1/2 cup mushrooms

• 1/4 onion

• 1 handful of spinach

• 4 oz smoked ham

Preparation

1. Chop mushrooms and onions and sauté in a lightly coated pan of

olive oil.

2. After 2-3 minutes add the whisked eggs into the pan and break up the

feta cheese and add the ham to the top on top.

3. Cook on low while covered for 3-5 minutes. Remove from pan and

enjoy!

Per Serving (makes 1 serving)

Calories 403

Protein 58

Carbohydrates 13

Fat 12

P a g e | 4


The New Yorker

Ingredients

• 6 egg whites

• 1 whole omega-3 egg

• 1 green pepper

• 1/2 small onion

• 1 slice cheddar (28 ounces)

• 2 tsp of coconut oil

• 6 oz turkey ham

Preparation

1. Whisk all eggs in a large bowl.

2. Chop peppers and onions to desired size.

3. Next, sauté the onions in 2 tbsp in coconut oil.

4. After lightly sautéed, pour eggs into pan and wait a second or two so

it evens out.

5. Add peppers, cheese, and turkey ham to the top and continue to cook

on low, covered for 3-5 minutes.

6. Remove from pan and enjoy!


Calories 473 cal

Protein 77 g

Carbohydrates 10 g

Fat 14 g

P a g e | 5


Ultimate Oatmeal

Ingredients

• 1/3 cup oat bran

• 1/3 cup steel-cut oats

• 1/2 cup blueberries

• 1 scoop protein powder (vanilla)

• 1 tbsp whole flax seed

• 1/3 tsp cinnamon

• 1/2 tsp salt (if desired)

Preparation

1. Add oats and 3 cups of water to a large pot.

2. Bring water to a boil, then reduce heat to a simmer and keep covered

for 15 minutes.

3. Next, add bran and flax seed.

4. Simmer for 5 minutes and remove from heat.

5. Add berries, cinnamon and protein powder.

6. Stir and let stand for 3 minutes.

7. Serve and enjoy!


Calories 520 cal

Protein 39 g

Carbohydrates 78 g

Fat 13 g

P a g e | 6


Chicken Chicpeeze

Ingredients

• 1 can chick peas

• 8 ounce roasted chicken

• 1/2 cup chopped onion

• 1 tomato

• 3 gloves garlic

• 1/4 tsp cumin

• 1/4 tsp salt

• 1/4 tsp black pepper

Preparation

1. In a large skillet, sauté the garlic in 2 tsp of olive oil.

2. Once lightly brown add the chicken and continue to fry for 3-5

minutes.

3. Add the rest of the ingredients from above and cook for 5-10 minutes

or to your desired taste.


Calories 975 cal

Protein 98 g

Carbohydrates 90 g

Fat 26 g

P a g e | 7


Pecan Crusted Broiled Salmon

Ingredients

• 8 ounce salmon filet

• 1 large handful spinach

• 2 tbsp pecan meal

• 2 tsp coconut oil

• black crushed pepper to taste

Preparation

1. Lay salmon on a plate and apply fresh crushed black pepper to both

sides.

2. In a small bowl, mix 1 tsp coconut oil and the pecan meal.

3. Place salmon skin side down on a cooking tray. Using a spoon baste

the top of the filet using half on the pecan mixture.

4. Cook salmon in oven at 375 degrees F for 7 minutes.

5. Take out of oven and baste using the other half of the mixture and

broil at 400 degrees for the last 7 minutes.

6. While the salmon is in the oven, put 1 tsp of coconut oil into a small

sauce pan and heat spinach until it’s pliable. (2-3 minutes on low

heat)

7. Remove from oven and apply spinach to the top of salmon, serve, and

enjoy!

Per Serving (makes 1

serving)

Calories 680 cal

Protein 57 g

Carbohydrates 7 g

Fat 47 g

P a g e | 8


Beef Stir Fry

Ingredients

• 1 lb sirloin steak (sliced into 1/2 inch

strips)

• 1 onion (chopped)

• 2 cups broccoli (fresh uncooked)

• 1 green bell pepper (sliced into strips)

• 1 red bell pepper (sliced into strips)

• 5 gloves garlic (sliced)

• 1 tbsp olive oil

Preparation

1. In a large skillet, add the olive oil and add the garlic and steak.

2. Once steak is nicely browned, add the rest of the ingredients

3. Cook on med to high heat and stir fry for 3-5 minutes.

4. Remove, serve, and enjoy!


serving)

Calories 488 cal

Protein 53 g

Carbohydrates 12 g

Fat 25 g

P a g e | 9


Muscle Meatloaf

Ingredients

• 1 lb lean (93%) ground beef

• 1/2 cup oat bran

• 1 cup cottage cheese

• 2 small eggs (beaten)

• 1 onion (chopped)

• 1 stalk celery (chopped)

• 2 garlic cloves (chopped)

• 2 tbsp whole flax seed

Preparation

1. Add beef, eggs and cottage cheese into a large bowl. Mix well.

2. Add the remaining ingredients and continue to mix by hand.

3. Coat the deep dish baking pan with coconut oil and fill it with the

mix.

4. Bake at 375 degrees F for 37 minutes.

5. Enjoy!


serving)

Calories 548

Protein 69 g

Carbohydrates 32 g

Fat 19 g

P a g e | 10


Choco Nutty Butty Bar

Ingredients

• 1/2 cup pecan meal

• 1/2 cup almond meal

• 1/2 cup peanut butter

• 1/3 cup flax meal

• 1 tbsp coco powder

• 2 whole eggs

• 6 scoops chocolate whey

Preparation

1. Put all ingredients into a bowl except the protein powder.

2. Mix well, after it turns to a dough throw the protein powder in and

mix further until it returns to a dough.

3. Break into 6 individual pieces and form a bar from each placing on a

coconut coated baking sheet.

4. Bake for 11 minutes at 350 degrees F.


serving)

Calories 396 cal

Protein 33 g

Carbohydrates 12 g

Fat 26 g

P a g e | 11


Mixed Berry Blast-Off

Ingredients

• 1/2 cup frozen blackberries

• 1 cup frozen strawberries

• 1/2 cup frozen blueberries

• 1/2 cup plain nonfat yogurt

• 2 ice cubes

• 1 scoop vanilla whey

• 1 tbsp honey

• 1/4 cup water

Preparation

1. Combine strawberries, blueberries, blackberries, and ice into a

blender and blend on high for 1 minute.

2. Next, add the remaining ingredients and blend on high until creamy.

3. Serve and enjoy!


Calories 382 cal

Protein 31 g

Carbohydrates 64 g

Fat 3 g

P a g e | 12


Choco Nutter Butter Shake

Ingredients

• 1 cup chocolate milk

• 1/2 cup cottage cheese (2%)

• 2 tbsp natural omega-3 peanut butter

• 2 cup ice

Preparation

1. Add chocolate milk, peanut butter and cottage cheese to blender and

blend on high for 1 minute.

2. Add the ice and continue to blend on high for another 1-2 minutes.

3. Serve and enjoy!


serving)

Calories 402 cal

Protein 35 g

Carbohydrates 17 g

Fat 23 g

P a g e | 13


About The Author Hi, I’m Rob Connor, an old school iron addict who started

out with his first barbell/dumbbell set back in 1986. Like

most other guys lifting weights at the time, my diet was

centered around boiled/grilled chicken/turkey/fish with a

little veg 5-6 times per day.

The blandness wasn’t initially a problem for me. I was so

eager and the gains were so rapid that eating such dull meals each and

every day didn’t seem like a chore at all.

As the years went by, I began attempting to spice up (literally) my daily

intake of chicken/turkey etc, with a little sprinkling of herbs & spices.

This worked for a while but soon began to seem rather dull.

I got to the point where I was really struggling to stick to a clean, high

protein diet because I couldn’t face the tasteless meals much more. This

blandness would leave me craving for a decent tasting meal and I’d

regularly ‘fall off the wagon’ and succumb to a delicious but unhealthy

meal.

I decided enough was enough and I needed to start putting in the

necessary effort into preparing healthy and tasty meals. I needed to

build my own collection of recipes that I knew I could prepare and

would meet my diet goals. Now I’m no expert in the kitchen so these

recipes had to be simple, practicable and most importantly, given my

lack of spare time, quick to prepare.

I began scouring the internet looking for tasty healthy recipes to add to

my personal collection. I’d buy just about every healthy cookbook out

there, picking out those that met my criteria, namely, healthy, tasty and

quick to prepare.

P a g e | 14


Quite often I would make small adjustments to some of these recipes to

suit my own personal pallet or ingredient availability, (something I

highly recommend you do). Even the smallest of ‘tinkering’ can make

enough of a difference to turn an unsuitable recipe into one I could use

on a regular basis.

In time, I became so familiar with so many different recipes that I

began experimenting with my own creations.

My struggle with boiled chicken and vegetables was over. Eating like a

bodybuilder was no longer tough going, my meals were tasty and hit

all my nutritional requirements.

The effect on my bodybuilding progress was dramatic.

I was well fueled prior to going into the gym and well nourished during

post gym recovery. I could train and harder in the gym and felt so

much more energetic. The gains came quicker and I could drop fat

much more easily.

These days I’m constantly experimenting with new recipe ideas and

variations. I also spend considerable time looking at the practicalities

of eating like a bodybuilder including, preparation, cost and

convenience.

I regular post these new recipes/articles on my site, www.Bodybuilding-

Recipes.org. Be sure to take a look and I welcome our comments on any

of my recipes.

All the best

top 10 metabolic recipes

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