Essential Bodybuilding Cookbook: 150 Healthy, Simple & Delicious Bodybuilding Recipes To Meet Your Every NeedT 063206384X, 1911364073
Learn How To Prepare Delicious Meals That Make Building Muscle And Shredding Fat Easy, Fun And Sustainable! Are you at
426 44 2MB
English Year 2016
- Categories
- Housekeeping, leisure
- Cooking
- Commentary
- Essential Bodybuilding Cookbook, 150 Healthy, Simple & Delicious Bodybuilding Recipes
Table of contents :
INTRODUCTION
C1: DIET AND NUTRITION
Calories
Protein
Carbohydrates
The glycemic index
Fats
Water
Alcohol
C2: MUSCLE STARTS IN THE KITCHEN
Your grocery list
Cooking and meal prep essentials
C3: EATING TO BUILD MUSCLE
Why you can’t gain weight
How many calories do you need for extreme muscle growth?
How much weight should you be gaining each week?
C4:EATING TO BURN FAT AND GET
Why people can’t lose weight
How to calculate calorie intake to burn fat
Sample meal plan
C5: PRE & POST WORKOUT NUTRITION
BREAKFAST
Mighty Quinoa Breakfast Cereal
Bounty Oats
Brawny Buckwheat Breakfast Granola
Sizzling Sausage Patties
Get-Fit Frittata
Eggs In Avocados!
Brilliant Breakfast Bircher
Mighty Mini Meatloaves
Score-Board Scotch Eggs
Epic Egg Muffins
Turkey Bacon Omelette
Banana & Hazelnut Oatmeal
Perfect Pancakes
Workout Waffles
Strengthening Spinach Scramble
Sweet Potato Pancakes
Classic Steak, Mushroom & Eggs
Pumpin’ Pumpkin Pancakes
Bodybuilder’s Banana Pancakes
Cherry Protein Porridge
POULTRY
Artichoke & Tomato Chicken Bake
Cajun Chicken
Chicken Burgers & Guacamole
Divine Duck Breasts
Tasty Turkey Burgers
Oven-Baked Chicken Thighs
Nourishing Nutty Noodles
Training Turkey Kebabs
Carrot Noodles & Cilantro Chicken
Powerful Pesto Chicken
Mediterranean Chicken & Eggplant
Bodybuilding Fajitas
Mighty Stuffed Peppers
Caribbean Turkey Thighs
Chicken With Homemade Slaw
Cheeky Chicken Curry
Lemon Chicken With Swede & Kale Puree
Tomato, Mozzarella & Basil Chicken
Turkey & Cranberry Sauce
Tandoori Style Chicken Drumsticks
Turkey Meatballs & Couscous
MEAT
Roasted Rump & Root Veg
Mix ‘N’ Match Beef Burger
Fit Lamb Steaks With Tzatziki
Bodybuilding Beef Stew
Muscle Meatball & Celeriac Spaghetti
Lemongrass & Chili Beef
Powerful Pork & Speedy
Muscle-Friendly Lasagne
Barbell Beef Curry
Chili Beef & Mango Salsa
Chunky Chinese Stir Fry
Moroccan Lamb Tagine
Lean Beef Stroganoff
Chili Beef In Lettuce Tortillas
Beef & Pearl Barley Casserole
Eggplant & Sweet Potato Lasagne
Steak, Egg & Mushroom Frenzy
Red Thai Curry With Duck
Slow Cooked Spicy Steak & Beans
Sweet Potato Cottage Pie
Beef Chili Con Carne
VEGETARIAN & VEGAN
Training Tofu Broth
Mexican Beans & Quinoa
Vegan Lasagne
Toasted Sesame & Peanut Tofu
Halloumi Burgers & Chili Ketchup
Strong Spaghetti Squash Quinoa
Spiced Cauliflower & Chickpea Curry
Garlic Stuffed Mushrooms
Creamy Walnut Penne
Pumpkin & Pine Nut Casserole
Chinese Tempah Stir Fry
Aesthetic Asparagus & Beetroot Tart
Raisin & Root Veg Stew
Spanish Paella
Kino Kedgeree
Zesty Zucchini Pasta & Protein Peas
Scallion & Goats Cheese Pancakes
Chili & Honey Squash With Crispy Kale & Tofu
Lime & Ginger Tempah
SEAFOOD
Calamari & Shrimp Paella
Salmon Fillet & Pesto Mash
Fennel & Olive Sea Bass
Bulk-Up Sardines With Lemon, Garlic & Parsley
Cod, Pea & Spinach Risotto
Rainbow Trout
Langoustine & Sweet Potato Fries
Tomato & Walnut Sole
Salmon Burgers With Avocado
Heavy Haddock & Bean Stew
Asian Spiced Halibut
Terrific Tuna Nicoise
Sesame Monkfish & Fruit Salsa
Ginger & Honey Mahi-Mahi With Orange Salad
Smoked Trout Fish Cakes
Scallops With Cauliflower & Chili
Coconut Shrimp & Noodles
Spicy Swordfish Steaks
Thai Training Broth
Garlic & Lemon Shrimp Linguine
Mighty Mussel Broth
Tuna Steaks With Nutty Green Beans
Chunky Cod Parcels
Haddock & Kale Crumble
Seafood Kebabs & Cucumber Salad
SOUPS
Carrot, Quinoa & Tarragon Soup
Spaghetti Squash & Yellow Lentil Soup
Red Pepper & Pinto Bean Soup
Chicken & Lemongrass Soup
Curried Chickpea & Garlic Soup
Nutmeg, Spinach & Pork Soup
White Bean & Med Veg Soup
Healthy Vegetable Stock
Lean Chicken Stock
SIDES, SALADS AND SNACKS
Pear & Pecan Chips
Mixed Seed Topper
Blueberry Energy Burst
Parsnip & Rutabaga Chips
Homemade Sweet Potato Fries
Red Pepper Hummus
Powerful Pumpkin Mash
Latin Rice
Nutty Green Beans & Broccoli
Turkey & Tabbouleh Salad
Spinach Pesto & Crudites
Goats’ Cheese, Endive & Pomegranate Salad
Cucumber, Poppy Seed & Arugula Salad
Zucchini, Bulghar Wheat And Eggplant Salad
Butter Bean, Tomato & Spring Onion Salad
Crab & Arugula Salad
SHAKES, DRINKS AND DESSERTS
Chocolate & Berry Shake
Brilliant Banana Shake
Tangerine Twist
Power Protein Shake
Immune Boost
Lemon Boost
Ginger & Lemon Green Iced-Tea
Banana & Peanut Milkshake
Yogurt Shake
Crunchy Apple Pie
Strawberry Mousse
Pecan & Dark Chocolate Chip Cookies
Raspberry & Vanilla Muffins
Raisin & Coconut Boosters
Vanilla Pancakes & Apricots
CONVERSION TABLES
REFERENCES
