What are some of the best post workout meals for someone looking to add lean mass?!
Answers: When I get done working out I take a whey protein shake. I walk home...about 15 minutes and first thing I do is eat. I usually eat either chicken, turkey burgers, or lean pork chops with broccoli,spinach or lima beans. Any other suggestions?
Sounds like you have the basics down.. here are some recipes for when you want a little variety..
Quick and easy:
Eggbeaters and Morningstar Vegetarian sausages with a little salsa on the side.
Or a lean (97%) hamburger patty or Boca Burger with some gorgonzola cheese for flavor and steamed veggies. (eating lean beef keeps you from getting too anemic - otherwise load up on green veggies to keep the iron in your blood)
If you are feeling a little more adventurous, I have pasted some yummy recipes below.
Oatmeal Egg White Pancakes
6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries, blueberries or raisins work well)
3 packets Splenda or other sweetener
Nonstick cooking spray
Directions
Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.
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Lean Sausage Sandwich
8 oz. extra-lean ground pork tenderloin
1 1/2 tsp. minced onion
1 tsp. garlic salt
1/4 tsp. ground sage
1/2 tsp. dried savory flakes
1/2 tsp. cayenne pepper
Pinch of allspice
Olive oil spray
2 whole-wheat English muffins
1/2 oz. light cheddar or American cheese (a heaping 2 Tbsp. shredded)
Directions
Mix the meat and spices until well combined. Divide the meat into two equal patties slightly larger in diameter than the muffins. Place a medium frying pan over high heat and spray with olive oil spray. Cook patties 3-5 minutes per side, or until no longer pink inside. Meanwhile, lightly toast the muffins, add cheese to the bottom halves and place one sausage patty on each followed by the top halves of the muffins. Makes two sandwiches.
Doctor's Order: Add two cooked egg whites for an extra 7 grams of protein and 33 calories.
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Honey Mustard BBQ CHicken
1 Tbsp. soy sauce
1 Tbsp. balsamic vinegar
1/4 cup mustard
5 packets Splenda or other artificial sweetener
4 boneless, skinless chicken breasts (6-8 oz. each)
Directions
Preheat grill to highest heat setting. Mix soy sauce, vinegar, mustard and Splenda in a small bowl until well combined. Using a barbecue brush or pastry brush (or even an unused paint brush), brush both sides of chicken with sauce. Discard remaining sauce. Place chicken on grill and cook 3-5 minutes per side or until it's no longer pink inside.
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Fajitas
1 package fajita seasoning (Lawry's)
1/2 cup water
1 lb. top round steak (aka London Broil), cut into strips
2 red or green bell peppers (or a combination), cut into 1/4-inch-wide strips
1 medium white onion, cut into 1/4-inch rings
4 low-carbohydrate tortillas (La Tortilla Factory)
2 oz. low-fat cheddar or Monterey jack cheese, finely shredded
1/2 cup fresh pico de gallo or salsa
Directions
Mix fajita seasoning with water, stirring well to remove all lumps. Place steak in a glass dish and pour seasoning over meat, then mix. Cover and refrigerate 15-30 minutes.
Preheat oven to 350 degrees F. Spray a large nonstick frying pan with nonstick cooking spray and bring to medium heat. Add peppers and onion, cooking until tender and just starting to brown, approximately five minutes. Remove from pan and set aside.
Place tortillas on a cookie sheet and divide cheese among them, sprinkling it on top. Place in oven for 2-5 minutes until cheese melts and tortillas are warm.
Meanwhile, re-spray frying pan and cook steak until the outside is browned and the inside reaches desired doneness. Toss onion and peppers back into pan to reheat and mix with the meat for a few seconds. Remove tortillas from oven and place a quarter of the meat mixture on each tortilla. Serve hot with pico de gallo or salsa.
See sites below for more recipes.