|
|
Delicious Dinner Ideas - For Rapid Muscle and Weight Gain
 These recipes focus on protein, particularly meat. Eating meat (4 to 8 ounces daily) is a great way to grow more muscle. A study reported in the American Journal of Clinical Nutrition compared two groups of older male weight lifters: One group ate meat, the other didn't. Both groups grew stronger, but only the carnivores gained significant muscle.
|
Coke Steak and Fries
 High in protein and low in carbs, this meal can help you lose fat while gaining muscle.
Ingredients: 1 can (12oz) cola,3 Tbsp salt free mesquite grilling blend, 3 Tbsp Worcesteshire sauce, 1 Tbsp vegetable oil, 3 cloves garlic - minced, 2 Lb boneless sirloin steaks - trimmed of fat, 2 onions, 2 cans (2oz each) potato sticks
How to make: Mix the soda and 1 tablespoon of the grilling blend in a big ziplock bag. Add the Worcesteshire sauce, oil, and garlic. Mix some more. Drop in the steaks, seal the bag, and refrigerate for 1 to 3 hours.
Fire up the grill to medium. Debag the steaks, and press the remaining 2 tablespoons of grilling blend into both sides. Grill the steaks until they are done the way you like them. Peel the onions, and cut them in half from the root to the tip. Grill them, turning and basting with marinade, for about 5 minutes, until tender but still a little crunchy. Rest the steak on a cutting board for 5 minutes so the juices seep back in. Cut the onions into wedges. Top the steaks with the onions, and serve with the potato sticks.
Makes 6 servings, Values Per serving: 412 cal, 34g Pro, 23g Carb, 20g fat
|
Big Cheesy Lasagne
 This is a great comfort food for adding muscle.
Ingredients: 1 Ib extra lean ground beef, 1 onion chopped, 1 can (28oz) stewed chopped tomatoes, 1 jar (26oz) spaghetti sauce, 8oz of lasagne noodles, 1 cup sredded reduced fat mozzarella cheese, 1 cup shredded reduced fat cheddar cheese, 1 cup reduced fat ricotta cheese, 1/2 cup parmesan cheese.
How To Make: Brown the beef and add the chopped onion into the pan, then add the tomatoes and sauce. While the sauce thickens, cook the noodles according to the package directions. Stir together the mozzarella, cheddar, and ricotta in a medium bowl.
In a 13" x 9" baking dish that has been coated with non stick spray, layer half of the meat sauce, followed by half of the noodles and half of the cheese mixture. Then pour on half of the remaining meat sauce, followed by the remaining noodles and cheese. Pour the last of the sauce over the top. Bake for 30 mins at 375 degrees F. When the lasagne has cooled, top with parmesan.
Makes 8 servings
Values per serving: 373 cal, 31g pro, 37g carb, 12g fat
|
Chicken Cacciatore
 High on both protein and carbs, this recipe will help you skinny guys bulk up.
Ingredients: 4 boneless skinless chicken breasts, 2 Tbsp olive oil, 2 cups marinara sauce, 1/2 cup dry white wine, 16oz cooked spaghetti (8oz dry), 2 oz grated parmesan cheese
How to Make: Cook the chicken breasts on all sides in the oil. Add the marinara sauce, and simmer for 30 minutes. Remove the chicken from the sauce. Add the wine to the sauce, and simmer for another 10 minutes. Serve the sauce over the pasta, topping with the chicken and parmesan.
Makes 4 servings
Values per serving: 602 cal, 41g pro, 58g carb, 20g fat. |
Roasted Italian Chicken
 Sounds hard, but this meal is a cinch to prepare.
Ingredients: 1 split chicken breast (bone in), 2 Tbsp olive oil - Garlic powder - and pepper, 2 Tbsp dried rosemary
How to Cook: Preheat the oven to 375 degrees F. Coat the chicken with oil. Place in a single layer on a baking sheet. Sprinkle liberally with garlic powder and pepper to taste, and add the rosemary. Roast for 40 to 50 mins, until the skin is brown.
Makes 4 servings, Values per serving: 502 cal, 37g pro, 44g carb, 21g fat. |
|
|
|
|
