The Muscle Mix - For those milk and cereal lovers
 If you want to gain weight as well as muscle, try this nut, whey and milk combo. It gives you 27 grams of muscle building protein along with the mineral chromium, which can help your body convert amino acids into muscle. It's also a good source of vitamin E and omega-3s, compounds that limit damage to your muscles after an intense workout. The cocoa Rice Krispies contain small amounts of caffeine that proven to help boost your performance.
Ingredients: 1 cup of Selects Great Grains Crunchy Pecans whole grain cereal (any whole grain cereal will do)
1/4 cup of Kellogg's Cocoa Rice Krispies
1 Scoop of whey protein
1 cup of low fat milk (or any milk depending if you want to lose fat or not)
Nutritional Values Per Bowl: 567 cal, 27g Pro, 84g Carb, 15g fat
|
 Best On The Road Breakfast
Have two (yea two) Egg McMuffins, at 580 calories, 34 grams of protein and 24 grams of fat. Or Instead if you are really trying to gain weight as well as muscle try a sesame seed bagel with 2 tablespoons of cream cheese, which weighs in at 643 calories, 20 grams of protein, and 28 grams of fat.
|
The Fat Loss Breakfast
You want to lose fat but hoard muscle? This mix has 24 grams of fiber per serving, so it will help you tighten your belt. Studies show that a high fibre meal not only satisfies your hunger, but it also helps keep you fuller longer after eating. This serving containd almost your entire daily recommended fibre intake. Bonus - The almonds and the peanut butter in the crunch provide hunger fighting monunsaturated fats, which have been shown to help dieters lose fat. It contains almonds which are one of the best sources of alpha tocopherol vitamin E (the form that is best absorbed by the body), which can help prevent damage from free radicals (rogue compounds in the body that can make it harder for your muscles to recover after workouts).
Ingredients: 3/4 cup of One Bran Cereal
1/4 cup of Cap N Crunch's Peanut Butter Crunch
2 Tbsp silvered almonds
3/4 cup fat free milk with vitamin D |
Southwestern Scrambelled Eggs
 Eggs may be the perfect muscle food. The protein in them has the highest biological value (a measure of how well it supports your body's protein needs) of any food, including beef. Keep in mind, you do have to eat yolk.
Ingredients: 2 Tbsp butter, 1 corn tortilla cut in 1/4" peices, 8oz of chozorio sausage, 9 lg eggs beaten, 3/4 cup of grated cheddar cheese, 1 avocado, peeled and sliced, 1 cup of salsa
How to Cook: Melt the butter in a large skillet over a medium heat. Add the tortillas , and saute' until brown, about 3 minutes. Using a slotted spoon, transfer tortillas to plate.
Add the sausage to the skillet, and saute' until cooked through, about 10 minuted. Return the tortillas to the skillet. Add the eggs, and cook until they are set, stirring constantly, about 3 minutes. Mix in the cheese. Transfer to a platter, and top with the avocado. Serve with salsa.
Makes 4 servings, Values per serving: 643 cal, 36g pro, 15g carb, 49g fat.
|
