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"Sample Muscle Building Menus To Help You Build Muscle"
The following body building menus are meant to help you design your own muscle building diet. Looking for easy to make and tasty body building recipes? Try this free e-book with over 25 muscle building recipes designed for building muscle. Includes recipes such as: - 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. The recipes are quick and tasty! Enjoy! Sample 2,500 calorie per day menu A
Cooking Instructions Peach Chicken and Rice Cook rice according to package directions. In a medium skillet, heat oil over medium high heat. Add chicken and cook, turning to brown evenly, until tender, usually 8-12 minutes. Remove from skillet and keep warm. Meanwhile, drain peaches reserving juice. If necessary, add water to the juices to equal 1/4 cup. Stir in cornstarch, ginger, and salt. Add to the skillet and cook and stir over medium heat until thickened and bubbly, about 10 minutes. Cook and stir in the peaches and water chestnuts and heat through. On a plate, arrange the rice, snow peas, and chicken. Spoon sauce over the chicken and serve. Power Drink Chicken Teriyaki 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. Sample 2,500 calorie per day menu B
Cooking Instructions Salmon Sandwich In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonnaise, horseradish, onion, pecans and parsley. Serve on whole wheat bread. Power Drink Sample 3,500 calorie per day menu A
Cooking Instructions Tuna Sandwich 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. Power Drink Chicken Teriyaki 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. Sample 3,500 calorie per day menu B
Cooking Instructions Lean Roast Beef Sub Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice. Power Drink Chicken and Herbs Pre heat oven to 350 degrees. Spray a 10" by 12" baking dish with pam. Place the chicken in the baking dish and sprinkle with lemon and herb seasoning. Bake for 45-55 minutes, or until the chicken is golden and cooked through. Meanwhile. In a medium sized skillet, add onions and peppes and fry until brown. Stir in rice, egg whites and soy sauce, saute until golden brown. Sample 4,500 calorie per day menu A
Cooking Instructions Cream of Wheat and Grapefruit Cook cream of wheat according to package directions but use ½ cup of milk with 2/3 cups of water. Scramble egg whites in a non stick skillet and add a dash of pepper and salt for seasoning. Lightly toast English muffin and top with cream cheese. Add brown sugar to cream of wheat to taste after cooking is done. Serve cream of wheat with English muffin and 1 cup of milk to drink. Turkey Tortillas Combine mayonnaise and mustard. In a small bowl, toss apple with lemon juice. Spread a generous tbsp mayo mixture over each tortilla, layer a lettuce leaf and 2 oz turkey on top. Place 1 green onion 2 tbsp grated carrot and one quarter on apple strips at one end of tortilla. Roll up, jelly roll fashion secure with wooden pick, if necessary. Power Drink Glazed Pork Chops 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. Sample 4,500 calorie per day menu B
Cooking Instructions Power Oatmeal Gradually stir oats into boiling milk. Cook for about 3-5 minutes. Stir occasionally add egg whites and stir until fluffy. Cover and remove from heat. Let stand a few minutes and add brown sugar and raisins. Chicken Roll Ups Spread ranch dressing over tortillas. Spread a layer of cooked chicken over tortillas. Drizzle with a little lemon juice. Top with cheese and red pepper, tomatoes and lettuce leaves. Sprinkle with black pepper. Roll up, jelly roll fashion and secure with a wooden pick if necessary Power Drink Mix all ingredients in blender. Rainbow Trout 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 over 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. Serve trout, broccoli and rice hot. I've also decided to add full 7 day menus for 2,000 calorie diets and 3,000 calorie diets. These sample menus will give you a good idea of how to structure your eating schedule. Simply click on each link to be taken to each page. 2,000 calorie sample menu plan 3,000 calorie sample menu plan
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