Diet Plans Fitness

13 Healthy, Low Fat and Protein Rich Recipes for Bodybuilders

13 Healthy, Low Fat and Protein Rich Recipes for Bodybuilders

1. Beef Stroganoff

Good and wholesome, this can be a nice submit exercise meal. Filled with protein and carbs, it’s additionally low on fats. It may be taken to work and reheated. If you wish to make it even lighter on the fat you possibly can trim any exes from the meat. Slightly lett spaghetti or linguine would additionally make a lighter meal with much less energy.

Elements

  • 1 cup of spaghetti or linguine
  • 16 ouncesbeef, thawed. Lean if you wish to.
  • 2 tsp olive oil
  • 1/2 cup onion
  • 1 cup mushrooms
  • 1/four tsp black pepper
  • Eight tbsp of fats free bitter cream
  • 6 ounceswater
  • 1 tsp chopped parsley
  • 1/four tsp nutmeg
  • 1/2 tsp minced garlic
  • 2 tsp mayonnaise

Instructions:
Prepare dinner and drain the spaghetti and set it to at least one aspect. Additionally prepare dinner the meat whereas the spaghetti is boiling. Minimize the meat into lengthy, skinny strips. Warmth the olive oil in a big saute pan, then saute the onion, mushrooms, black pepper, parsley, nutmeg, and garlic. Add the meat and mayonnaise, then add the water to dilute. Stir the combination to combine within the mayonnaise. Scale back the warmth and simmer for 30 to 40 minutes till beef is tender. Add the bitter cream and stir nicely. Pour over the spaghetti and serve.

2. Beef Chop Suey

Straightforward and fast to make, this can be a basic Chinese language American meal. You’ll be able to trim the meat to make it slightly leaner on the fats. General it’s a lean dish with a very good quantity of protein and carbs, and low on the fats.

Components

  • 6 egg whites
  • 7 ouncesbeef
  • Three cups uncooked cabbage
  • 2.5 sticks of uncooked celery
  • 2 cusp uncooked mushroom, sliced or items
  • 1.5 cups soybean
  • 2 cusp water chestnut , canned
  • 1.5 cups chopped uncooked onion
  • 2 tsp olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp soy sauce
  • 1/2 cup broth bouillon canned

Instructions:
In a non stick pan place 1 tsp olive oil and the meat. Prepare dinner till the meat is properly executed. In one other pan add 2 tsp olive oil, cabbage, celery, mushrooms, sprouts, water chestnuts, vinegar and onion. Prepare dinner till all the combination is scorching, then add soy sauce, beef inventory and cooked beef. Prepare dinner for 5-10 minutes to mix the flavors. Serve scorching!

Three. Tacky Scrambled Eggs

Cheese, and eggs. Two of the most effective none meat based mostly meals you could purchase. So throw each of them into the combination and one thing good goes to occur! Excessive in protein and low in carbs, it’s a bit excessive in fats, however an excellent submit coaching meal. If you’d like a number of extra carbs in it, have it on toast.

Components

  • four tbsp cottage cheese
  • 150 grams cucumber w/peel uncooked
  • four egg whites
  • 2 entire eggs
  • 1/Eight cup of two% pure lowered fats mozzarella cheese
  • 30 grams uncooked mushroom
  • 15 grams black olives
  • 10 grams onion
  • half tsp pepper
  • 1 cup uncooked spinach

Instructions:
Mix or beat the four egg whites with the two entire eggs. Then add the cottage cheese, salt and purple papper. I exploit Pam in a non stick pan. Preheat the pan, pour within the eggs, when the eggs begin to prepare dinner, add chopped olives, onions, and mushrooms. Scramble the eggs. Simply earlier than you take away the eggs, soften within the mozzarella cheese. Eat the eggs on a mattress of spinach and sliced cucumbers.

four. Fish Sandwich

Very fast and straightforward to make, very wholesome, and filled with omega-Three important oils. Splendid to whip up shortly on a night, or at work.

Elements

  • 2 Peppered mackerel
  • 1 unfastened leaf of lettuce
  • 2 slices mult-grain oat bread
  • 1 slice tomato purple, ripe, uncooked

Instructions:
Prepare dinner the mackerel, place all the elements between the two slices of bread. Serve.

5. Bacon & Pancakes

I can’t consider any meals that couldn’t be improved by including a number of rashers of bacon. Pancakes being certainly one of them!This can be a fairly wholesome meal that has an honest quantity of excellent protein in it, it’s also fairly low in carbs and doesn’t have an excessive amount of fats in it.

Components

  • Eight slices of bacon
  • 1 entire egg
  • four egg whites
  • A ½ cup of oatmeal
  • Sugar-free syrup

Instructions:
Prepare dinner the bacon based on the instructions. Add the eggs to the blender and then add the oatmeal. Mix it till it reaches a positive consistency. Prepare dinner this combination as you’d prepare dinner an peculiar pancake. Serve with the sugar-free syrup, or your topping of selection and take pleasure in!

6. Pork medallions

Pork tenderloin has simply obtained to be one of the best reduce of pork that cash should buy, but it’s fairly low cost, and not many individuals use it. One other tasty meal that’s low in fats and excessive in protein. A bit of mild on carbs, this may be an excellent meal to have near bedtime, or in the event you’re not coaching afterward within the day.

Elements

  • 1 lb pork tenderloin, trimmed and reduce into medallion-size items
  • 1 T natural unbleached all-purpose flour
  • 2 T brown-sugar
  • 1/2 teaspoon floor cumin
  • 1/Eight teaspoon floor pink pepper
  • Salt to style
  • 1/four cup raisins
  • 1/four cup freshly squeezed orange juice
  • 1 teaspoon grated orange rind
  • 2 T balsamic vinegar
  • 2 T capers
  • 1 T olive oil
  • 2 T freshly chopped parsley

Instructions:
In a bowl, mix the flour, one tablespoon of brown sugar, the cumin, and pepper. Mix the remaining tablespoon of brown sugar, raisins, orange juice, orange rind, vinegar and capers in a bowl. Stir till the sugar is totally dissolved. In a big nonstick skillet, warmth the oil over a medium-high warmth. Prepare dinner the pork for 2 minutes, the flip the pork over and proceed cooking for one other minute. Add the vinegar combination and prepare dinner till the sauce begins to thicken and the pork is completely cooked, roughly 2-Three minutes. Spoon sauce over pork and sprinkle with recent parsley then serve.

7.  Trout

There are two most important breeds of trout, Brown, and Rainbow. I choose Rainbow Trout, which can also be the most typical, and out there everywhere in the world. As a meals, it’s nice, as it’s excessive in protein, low in carbs, and has oily fat that are a beneficial supply of omega-Three fatty acids which may also help to stop coronary heart illness.

Elements

  • 2 Trout
  • Lemon juice
  • 1/2 a lemon
  • 1 glass of pink wine
  • 1 cup of mushrooms
  • 2 cloves of garlic
  • 1/four onion
  • Basil and parsley to style

Instructions:
Head, tail and intestine the fish. Combine all the remainder of the components collectively in a bowl and marinade the fish in a single day. If you find yourself able to prepare dinner them, wrap every fish in its personal foil with cooking spray. Prepare dinner on the grill and set to excessive for 12-14 minutes. No turning wanted, then serve.

Eight. Egg Salad Sandwich

Midway between a snack and a meal, a sandwich is a perfect cease hole till you’ll be able to seize a full meal. Excessive in carbs and protein, it’s fairly mild, and can be very best to eat an hour or so earlier than coaching.

Components

  • four boiled egg whites (2 with yokes)
  • 2 tbsp low fats mayonnaise
  • 1 tbsp mustard
  • Floor black pepper to style
  • 2 slices entire wheat bread
  • Lettuce or spinach leaves
  • half can tuna

Instructions:
Chop the egg whites and add to a medium sized bowl. Add the mayo, mustard, black pepper, and tuna. Combine it nicely and unfold it over the bread. Prime it with lettuce or spinach leaves and the second slice of bread. Egg salad sandwich, executed

9. Steak and potatoes

Steak and potatoes, what extra might you ask for? That is an superior meal, wholesome and nice tasting. It’s excessive in protein and carbs, with little fats. Wonderful for a night meal, I might eat this every single day of the week given an opportunity!

Components

  • 2 entire potatoes
  • 1 cup of corn
  • 4oz of lean sirloin steak
  • Sprint of salt and pepper
  • 1 tsp of margarine
  • ½ tsp additional virgin olive oil
  • 1 cup of mushrooms

Pre-heat the oven to 350 levels Fahrenheit. Place the potatoes on two separate items of foil. Minimize them lengthwise however don’t reduce during. Add half a tsp of butter to every of the potatoes and add salt and pepper. Wrap the potatoes within the foil and set the timer for 40 minutes. Place the potatoes within the oven and prepare dinner them till the timer is full or the potatoes are smooth all by means of. Wash and clear the steak and the mushrooms. Warmth the oil in a frying pan and place the steak within the pan and fry for 5-10 minutes both sides. In the meantime, warmth a skillet and saute the mushrooms. As soon as the mushrooms are tender, set them apart. As soon as the potatoes are executed, take them out and set them apart for Three-5 minutes. Take the steak out of the frying pan and prime it with the mushrooms. Serve them with the potatoes.

10. Glazed pork chops

Pork chops are a implausible meals, and that’s a reality. I can’t consider many meals that wouldn’t be made higher with a few pork chops added into the combination. This meal then needs to be among the best you will get, as it’s made principally of pork chops. Excessive in protein, low in fats and carbs, it’s excellent for a publish exercise meal.

Elements

  • four ounceslean reduce pork chops
  • ½ cup white rice
  • ½ tsp Mrs sprint
  • 1 tsp mustard
  • 2 tbsp brown sugar
  • ½ tsp cinnamon
  • ½ tsp basil
  • Eight child carrots

Instructions:
Pre warmth the oven to broil. Place chops in a baking dish and broil till the meat is white in shade. Prepare dinner rice in line with the instructions. The rinse the carrots beneath some chilly water to wash them. Combine the carrots, spice, and 1/four water in a medium pot. Set to at least one aspect. Take away the chops from the oven and then flip them over. Scale back the oven warmth to 350 levels Fahrenheit. Combine within the mustard, brown sugar, cinnamon and basil. Take the chops out of the oven and unfold with the mustard combination. Return the chops to the oven and scale back the temperature. Convey the greens to a boil, and simmer till each the chops and rice are executed. As soon as the chops are accomplished, serve with rice and greens.

11. Salmon

That is one other very wholesome meal, in addition to being exceptionally tasty, straightforward and fast to make, and a sensible choice for a meal at residence or work. It has a considerable amount of omega-Three oils in it, these are important fatty acids, and additionally assist to stop coronary heart illness. Salmon can also be very low in carbs, and very excessive in protein. The one down aspect to it’s that it may be a bit of expensive, nicely value it although.

Elements

  • 1 can of salmon, drained, four oz
  • 2 tbsp mayonnaise
  • 1 tsp horseradish
  • 2 inexperienced onions, chopped
  • 1 tbsp toasted pecan, chopped
  • Sprint of parsley
  • four slices entire wheat toast

In a bowl, flake the salmon and then take away the pores and skin. Stir within the mayonnaise, horseradish, onion, pecans and parsley. Serve on the entire wheat bread.

12. Candy & bitter grilled turkey

Fairly fast to organize, this meal has every part you want in it. An excellent quantity of protein, some respectable carbs, and not a lot fats. Excellent for a fast meal after work, and even to take to work as a packed lunch.

Elements

  • four ouncesskinless, boneless turkey breast
  • 2 tbsp cider vinegar
  • 1 tbsp brown sugar
  • 1/four cup orange juice
  • ½ tsp ginger
  • 2 tbsp chopped onions
  • 1/four clove minced garlic
  • 1/four cup finely chopped inexperienced pepper
  • 1 tsp cornstarch
  • 1 tsp lite soy sauce
  • 1 tbsp finely chopped inexperienced onions
  • 1 mandarin
  • ½ cup rice

Prepare dinner the rice in line with the instructions on the packet. Prepare dinner the turkey by first including the salt and pepper. If you’d like, both pan-fry, grill, or broil it and prepare dinner for about 12-15 minutes. In a saucepan, add the vinegar, sugar, orange juice, ginger, onions, garlic, and inexperienced pepper and warmth till the onions, pepper and garlic are cooked, about 6-Eight minutes. In a bowl, add the cornstarch and soy sauce, then whisk, and add to the combination, stirring till it’s thick for about 30-40 seconds. Take away it from the warmth and stir within the inexperienced onions. Serve over the hen with mandarin slices and rice on the aspect.

13. Meatloaf

One thing that most individuals won’t have tried out earlier than, it’s nice to go together with one thing else as a part of a meal. It could possibly even be taken in to work to have as a snack, or meal. Low in fat, excessive in protein and carbs, nice to have round an hour or so earlier than you practice.

Components

12oz. floor hen, turkey, or lean beef
four egg whites
half cup oatmeal
1/Three cup skim milk
Seasonings (salt, pepper, Chile powder)

Instructions:
Break the egg whites into the bowl, and add the oatmeal, meat, milk and seasonings combine till thick (combine on excessive for 1-2 minutes). Pour it in to a pan, then put it within the oven at 375F for 45 minutes. Serve as soon as it has cooled slightly.

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