"Body building recipes
that build muscle
and build strength"

Let's face it, body building recipes and other healthy recipes gotta taste good. They not only gotta taste good, they got to be easy and fast to make. I don't know about you but I've had my share of tasteless chicken breasts and plain pasta. This kind of plain diet can test even the most dedicated of weight lifters out there.

Food high in quality calories, carbohydrates, protein, and fat is an absolute necessity if you want to build muscle. Although a necessity, muscle food has to taste good as well as being easy to cook.

Eating plain chicken breast and tasteless pasta day in and day out is a thing of the past. The trick is to find quick and easy body building recipes that taste good. With healthy recipes, I've learned that you have to be a little creative with your food if you want to survive any length of time with a weight lifting diet. I find that great tasting and easy to cook body building recipes very helpful when putting together a complete weight lifting diet.

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When I first started weight training, there were no body building recipes, healthy recipes, healthy cook books or any other health recipes that would help improve the taste of plain chicken breasts that were healthy and inducive to building muscle. It's still hard to find great tasting body building recipes today.

Although I have just recently stumbled upon on a great healthy recipe book for weight lifters and body builders. It's called Tasty Fat Loss and Muscle Gaining Recipes. Click here to check it out.

A true gold mine of body building recipes designed for, you guessed it, weight lifters. You'll find plenty of great tasting body building recipes and healthy recipes in this book.

The best thing about this book is that it's free. You get over 25 recipes and they are delicious and a snap to make.

Here are some of the recipes:

- Ground Turkey Omellete

- Chocolate Banana Protein Bars

- Protein Fortified Rice

- Spicey Turkey Chilli

- Protein Waffles

- Chicken Kabob

- Beef Chop Suey

- Home Made Meal Replacement Powder

And much more...

Simply click here and you'll have instant access to over 25 delicious muscle building recipes.

If you're looking for fantastic body building recipes, check out this free ebook.

Once you know what your nutritional goals are, it is a matter of putting together a menu that will give you your nutritional requirements. This means planning your menus that include body building recipes and healthy recipes.

The important thing to remember about putting together your weight lifting diet is to ensure your body building recipes and menus contain your nutritional requirements. If you don't know your goal nutritional requirements, please click on the muscle building diet link below. Remember that complete nutrition is the real key to building muscle.

A muscle building diet will consist of 20% to 30% protein, 55% to 65% carbohydrates and 15% to 25% fat. This means that each body building recipe will include the above nutritional percentages.

Your muscle building diet will look something like this:

25% protein
55% carbohydrates
20% fat

Just remember that everyone is different and you will have to a little experimenting to find your optimal amount of nutrients. Experiement with different body building recipes and other healthy recipes.

If you are gaining weight, think about putting on ½ to 1 pound of body weight per 100 pounds of body weight each week for two to three weeks.

After 5 weeks, gain an average of ½ pound of body weight per 100 pounds of body weight each week. You will need to monitor your progress and make any adjustments. If you have trouble gaining, add an additional 300 to 500 calories per day to your diet and body building menus.

Just remember that you will need to experiment a little to find out your optimal caloric intake. Everyone is different and will have different nutritional needs.

After you've found your optimal amount of nutrients, it's a matter of putting together a menu that includes body building recipes and other healthy recipes.

Of course, you will have to adjust the ingredients in your body building recipes to match that of your own. Make adjustments to your healthy recipes as you see necessary.

I suggest you eat 6 meals per day. An ideal eating schedule will look something like this:

-Breakfast
-Mid morning meal
-Lunch
-Mid afternoon meal
-Post workout meal
-Dinner

Each body building recipe and other healhty recipes will contain your optimal amount of calories, protein, carbohydrates and fat to reach your muscle building goals.

In the following pages you will find some body building recipes and menus. Add your own body building recipes/healthy recipes and adjust the ingredient to match that of your own nutritional goals.

Don't be surprised if you need to make a few adjustments. You might need more/less protein, more/less carbohydrates or more/less fat. Go back and add or delete foods in your body building recipes so that all the totals come out correctly or come pretty close.

At first, putting together your body building recipes and meal plan may seem difficult but like anything else, it gets easier with practice. Remember to keep foods that produce results. You will notice changes in your body as you adjust your weight lifting diet.

Keep those foods and body building recipes/healthy recipes in your weight lifting diet that work best for you.

You may also want to have a planning day that allows you time to plan your body building recipes, weight lifting diet and evaluate. This way, you can evaluate your current progress, make any adjustments to your weight lifting diet and decide what body building recipes/healthy recipes you are going to prepare for the following week.

You might want to include other body building recipes in your diet.

After you have made the necessary adjustments, you can go do your grocery shopping and prepare your meals. I usually do all my planning and evaluating on Sunday morning.

Once the planning and evaluation is completed I'll go out and do my grocery shopping. In the afternoon, I'll decide what body building recipes I'm going to cook for the following days.

In the afternoon I'll cook two to three days worth of meals and store them in containers. This way, there's no excuse for eating junk food or restaurant food. Of course, this will all depend on your schedule as you may work weekends.

Once you know what foods to eat and in what amounts, you can prepare your meals using your body building recipes/healthy recipes for the next day or two.

If you are using a food scale, make sure you measure food in it's raw or frozen form. Do not weigh food after it has been cooked.

After all food has been weighed, store it or cook it and put each meal in a separate container. Take you meals with you and remember to eat every two to three hours.

Try storing your meals in some form of container that can be easily transported.

Here are some tasty body building recipes/healthy recipes to get you started. Remember that each meal should contain roughly the same amounts of calories, protein, carbohydrates, and fat.

Breakfast

Body building recipe #1

Granola Crunch

1/4 cup granola
1 ½ cup low fat plain yogurt
1 cup strawberries- sliced
1 tbsp brown sugar
1 scoop (2oz) protein powder- vanilla

Pour yogurt into a medium sized serving dish. Add granola and protein powder. Mix together and add brown sugar. Top with strawberries and serve immediately.

589 calories
40 grams of protein
83 grams of carbohydrates
10.5 grams of fat

Body building recipe #2

Breakfast Burritos

2 whole wheat tortillas (Old El Paso)
100 g egg whites
1 oz low fat cheddar cheese
2 tbsp salsa
1/4 cup light sour cream
1/4 cup 1% cottage cheese
½ cup sliced and diced mushrooms
1/4 cup sliced and diced onions
½ cup red pepper trimmed and diced
salsa
1 cup orange juice

In a small mixing bowl, whisk together the eggs, pepper, and cottage cheese. Set aside. Place tortillas in a warm oven. Lightly coat a medium saucepan with Pam and place over medium high heat and heat until hot.

Saute mushrooms, onions, and red pepper until soft. Pour egg mixture over vegetables and cook until firm. Place egg and vegetable mixture over the egg and vegetable down the centre of each warm tortilla. Roll, than top with cheese and salsa. Serve immediately with orange juice.

606 calories
39 grams of protein
81 grams of carbohydrates
14 grams of fat

Body building recipe #3

Cottage cheese and bagel

½ whole wheat bagel
1 tbsp raisins
1 tsp peanut butter
12 almonds
1 cup cottage cheese
1 cup orange juice

In a medium sized mixing bowl, mix cottage cheese, almonds, and raisins until smooth. Toast bagel and spread peanut butter. Serve immediately.

612 calories
40 grams of protein
82 grams of carbohydrates
14 grams of fat

Body building recipe #4

French toast and cottage cheese

2 whole eggs
3 slices whole wheat bread
½ cup 1% milk
½ tsp vanilla
Cinnamon
½ cup 1% cottage cheese
½ can sliced peaches

Beat eggs and add milk. Add vanilla and mix well. Dip bread into mixture and soak well until all the mixture is gone. Brown the bread on each side on a hot non-stick skillet. Sprinkle with cinnamon and serve with a dab of maple syrup. Top cottage cheese with peaches and serve with french toast.

607 calories
41 grams of protein
70 grams of carbohydrates
17 grams of fat

Lunch

Body building recipe #5

Tuna salad sandwich

½ cup of tuna
2 whole wheat slices of bread
½ cup diced celery
2 tbsp mayonnaise miracle light
1/4 cup brown rice
1 tbsp butter- light
1 tbsp lemon juice
2 leaves of romaine lettuce
1 cup cucumber
1 tbsp of chopped parsley
1 tbsp of chopped chives
1 cube of soup base

Cook brown rice according to label instructions but add a cube of soup base to taste once the rice and water start to boil. Meanwhile, mix tuna, celery, lemon juice, and mayonnaise. Mix well until creamy. Add chives and parsley. Spread on whole wheat bread. Add lettuce. Serve with cucumber and rice.

616 calories
39 grams of protein
80 grams of carbohydrates
14 grams of fat

Body building recipe #6

Sweet and sour grilled turkey

4 oz skinless, boneless turkey breast
2 tbsp cider vinegar
1 tbsp brown sugar
1/4 cup orange juice
½ tsp ginger
2 tbsp chopped onions
1/4 clove minced garlic
1/4 cup finely chopped green pepper
1 tsp cornstarch
1 tsp lite soy sauce
1 tbsp finely chopped green onions
1 mandarin
½ cup rice

Cook rice according to package directions. Cook the turkey by first adding salt and pepper if you want and either pan-fry, grill, or broil it. Cook for about 12-15 minutes. In a saucepan, add vinegar, sugar, orange juice, ginger, onions, garlic, and green pepper and heat over medium heat, until onions, pepper and garlic are cooked, about 5-8 minutes. In a small bowl, add the cornstarch and soy sauce, whisk, and add to the mixture, stirring until it is thick, about 30-40 seconds. Remove from heat and stir in the green onions. Serve over the chicken with mandarin slices and rice on the side.

420 calories
27 grams of protein
58 grams of carbohydrates
9 grams of fat

Body building recipe #7

Salmon sandwich

1 can salmon, drained- 4 oz
2 tbsp light mayonnaise
1 tsp horseradish
2 green onions finely chopped
1 tbsp toasted pecan, chopped
Dash of parsley
4 slices whole wheat toast

In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonnaise, horseradish, onion, pecans and parsley. Serve on whole wheat bread.

563 calories
38 grams of protein
60 grams of carbohydrates
18 grams of fat

Body building recipe #8

Lean roast beef sub

6 " whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices
½ oz low fat cheddar cheese
2 tbsp mustard

Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice.

502 calories
43 grams of protein
47 grams of carbohydrates
16 grams of fat

Dinner

Body building recipe #9

Teriyaki chicken

4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
½ tbsp extra virgin olive oil
1 ½ cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
½ cup rice

Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes. Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet. Reduce the heat to moderate.

Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue cooking until heated through, serve over cooked rice.

636 calories
48 grams of protein
76 grams of carbohydrates
13 grams of fat

Body building recipe #10

Rainbow trout

I love this body building recipe!!

4 ounces of rainbow trout
1/4 cup onions
Dash pepper
1 tbsp parmesan-dried
½ cup brown rice
7 oz broccoli florets
½ cup corn
1 clove garlic- divide into individual parts
1 cube vegetable base
1 ½ cup cold water

Pour rice into medium sized cooking pot and add water and soup base. Heat until the water boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes. Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout in the tinfoil.

Place trout on a cooking tray and put into oven for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer. Cover for 5-8 minutes. Lightly heat corn. Serve trout, broccoli, corn and rice hot.

510 calories
40 grams of protein
72 grams of carbohydrates
11 grams of fat

Body building recipe #11

Glazed pork chops

4 oz lean centre cut pork chops
½ cup white rice
½ tsp Mrs dash
1 tsp mustard
2 tbsp brown sugar
½ tsp cinnamon
½ tsp basil
8 baby carrots

Pre heat oven to broil. Place chops in an oven safe baking dish. Broil until meat is white in color. Cook rice according to package directions. Rinse carrots under cold water. Mix carrots, spice, and 1/4 water in a medium pot. Set aside. Remove chops from the oven and flip them over. Reduce oven heat to 350 degrees Fahrenheit.

Mix mustard, brown sugar, cinnamon and basil. Take chops out of oven and spread with mustard mixture. Return the chops to the oven and reduce the temperature. Bring vegetables to a boil, and simmer until both the chops and rice are done. Once chops are done, serve with rice and vegetables.

559 calories
44 grams of protein
56 grams of carbohydrates
17 grams of fat

Body building recipe #12

Steak and potatoes

A staple body building recipe in every weight lifters menu.

2 whole potatoes
1 cup (250 ml)of corn
4 ounces of top sirloin lean steak
Mrs dash seasoning
Dash of salt and pepper
1 tsp of margarine- light
½ tsp extra virgin olive oil
1 cup of mushrooms

Pre heat oven to 350 degrees Fahrenheit. Place potatoes on two separate pieces of foil. Cut potatoes lengthwise but do not cut through. Add half a tsp of butter to each potato and add a dash of salt and pepper. Fold the potatoes in the foil wrap. Set timer for 40 minutes. Place potatoes in the oven. Cook potatoes until the timer is complete or until the potatoes are soft all the way through. Meanwhile, wash and clean steak and mushrooms. Season steak with Mrs dash seasoning. Heat oil in a medium sized frying pan.

Place steak in the pan and pan fry for 5-10 minutes each side. Meanwhile, heat a non stick skillet and saute mushrooms. Once mushrooms are soft, set aside. Once potatoes are done, take out and set aside for 3-5 minutes. Take steak out of frying pan and top with mushrooms. Serve with potatoes.

626 calories
44 grams of protein
79 grams of carbohydrates
15 grams of fat

Body building recipe #13

Chicken and roasted potatoes

4 ounces of skinless/chicken breasts
1 cup (250 ml)of corn
2 tsp of Mrs dash lemon and herb seasoning- separated
2 large potatoes
Dash of ground pepper
2 tsp extra virgin olive oil
1/4 tsp rosemary

Pre heat oven to 375 degrees Fahrenheit. Wash and place chicken on an oven safe baking dish. Sprinkle Mrs dash on each side of the chicken. Set timer for 45 minutes. Place in the oven. Cut potatoes into cubes and place in a plastic bag.

Add oil and spices and toss to coat. Place potatoes on a separate baking dish and place in oven beside chicken for 20-30 minutes or until cooked through. Cook corn according to package directions and serve with chicken and potatoes.

555 calories
43 grams of protein
61 grams of carbohydrates
15 grams of fat

Mid morning and mid afternoon meals

Body building recipe #14

Granola and Yogurt

1 granola bar -Quaker
½ cup blueberries
1 tbsp brown sugar
1 cup low fat natural yogurt
1 apple
1 cup 1% milk

Add strawberries and brown sugar to yogurt and mix well. Serve with apple, granola bar, and milk

582 calories
23 grams of protein
96 grams of carbohydrates
11 grams of fat

Body building recipe #15

Bagel and cream cheese

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
½ cup strawberries

lightly toast bagel and add cream cheese. Mix strawberries with cottage cheese and serve with bagel.

636 calories
45 grams of protein
84 grams of carbohydrates
15 grams of fat

Body building recipe #16

Power drink I

1 scoop protein powder (2oz)- 22 grams protein, vanilla
1 cup orange juice
1 medium banana
1 ½ cup 1% milk

Blend all ingredients for 1 minute or until smooth.

487 calories 36 grams of protein 74 grams of carbohydrates 6 grams of fat

Body building recipe #17

Banana strawberry smoothie

1 scoop protein powder (2oz)- 22 grams protein, vanilla
2 ice cubes
1 cup low fat plain yogurt
1/4 cup strawberries
1/4 sliced banana

Place all ingredients in a blender for 1 minute or until ice is blended.

259 calories
28 grams of protein
31 grams of carbohydrates
3 grams of fat

Body building recipe #18

Cottage cheese and peaches

A simple yet effective body building recipe.

1 cup 1% cottage cheese
½ can sliced peaches
1 English muffin
1 tbsp peanut butter
1 cup orange juice

Add peaches to cottage cheese. Add peanut butter to English muffin and serve with orange juice.

561 calories
39 grams of protein
70 grams of carbohydrates
14 grams of fat

Remember to adjust these body building recipes to match your optimal nutritional intake. If you don't know your optimal nutritional intake, I suggest you read over Will Brink's book, Muscle Building Nutrition. This book answers all questions about muscle building nutrition. This book will show you how to structure your optimal weight lifting diet to really pack on muscle.

Remember, be a little creative with your weight lifting diet and add some great tasting body bulding recipes.

If you're looking for more recipes and sample body building menus for 2,500, 3,500 and 4,500 calorie intake, try building muscle 101's sample menus. click here

We have more body building recipes from the links below. Please click on each link for the corresponding recipe:

Yummy Beef Stragonoff

Jordan's power packed protein meal

Jordan's power packed post workout shake

Ryan's power protein shake

David's protein peanut butter balls

Basic tuna and rice recipe for building muscle

For more great tasting recipes see Supplecity.com

Do You Have A Body Building Recipe? Do you have a killer body building recipe that you would like to share with other aspiring weight trainers? Why not share them with the readers of building muscle 101? Now, you can easily add your healthy recipe to building muscle 101's database of recipes. Simply click on the link below and join the building muscle 101's recipe collection. Of course, you will get all the credit for the recipe with your name and website link (if you wish). Click here to submit your bodybuilding recipe.