|
|
Lunch Options To Gain Weight and Muscle
 Sandwiches aren't just the ultimate guy food; they're mileposts in the history of testosterone. The fourth Earl of Sandwich is credited with inventing the first sandwich in the midst of a 24-hour gambling spree. German pirates roasted up the beef sandwich after a trip to Russia in the 1800's.
But as great as sandwiches are, some single deckers can have more than 25 grams of fat, roughly 50% of their total calories. The main problem isn't the cold cuts. It's the cheese, mayo and bacon strips slapped on to give some flavour.
Here are recipes for the worst offending and best tasting sandwiches around. We've reduced the fat, upto 20% of their total calories in some cases. But while much of the fat has gone, the flavour hasn't. We've added salsas, tangy fruits, spicy sauces, and even extra meat, so you can eat like a king without having the bounteous belly to match. Buy some bread bud, you're going to need it.
|
The Turkey BLT Wrap
 The turkey bacon helps lower the fat in this classic.
Ingredients: 1 Tbsp fat free mayonnaise, 1 flour tortilla, 3 slices of turkey bacon - cooked, 3oz roast turkey breast - diced, 2 slices tomato, 2 leaves lettuce
How to make: Smear the mayonnaise on the tortilla. Line the middle of the tortilla with bacon, and top with the tirkey breast, tomato, and lettuce. Roll the whole thing tightly into a tube.
Makes 1 wrap, Values Per Wrap: 275 cal, 21g Pro, 28g Carb, 9g fat
|
Classic Italian Meatball Sub
 The garlic makes up for the reduction of fat.
Ingredients: 1 Ib extra lean ground beef, 1/2 cup crushed saltine crackers, 1 lg onion - diced, 1 clove garlic - minced, 1 jar (16oz) tomato sauce, 1 loaf french bread, 1/2 cup shredded reduced fat mozzarella cheese
How To Make: Mix the beef, crackers, onion and garlic in large bowl. Cook the meatballs in a nonstick pan until browned all the wayaround. Drain the fat from the pan, and add the tomato sauce. While it's warming, slice the loaf of frenc bread in half, and use a fork to scoop out some of the bread from one half, forming a shallow trench. Spoon the meatballs and sauce into this ditch, sprinkle with the mozzarella, and top with the other bread.
Makes 4 servings
Values per serving: 614 cal, 38g pro, 85g carb, 14g fat
|
The Grilled Chicken Caesar Salad
The small amount of carbs makes this very good choice for guys who want to lose fat but still gain muscle.
Dressing: 3 Tbsp red wine vinegar, 1 Tbsp lemon juice, 2 anchovies - rinsed, or 1 Tbsp of anchovy paste, 1 tsp salt, 1 tsp dry mustard, 1/2 tsp pepper, 1 clove garlic, 1/4 cup egg substitute, 3/4 cup olive oil, 1/2 cup parmesan cheese
Salad: 4 Grilled chicken breasts, 8 cups of romaine lettuce, 2 cups of croutons, 2 Tbsp parmesan cheese.
How to Make: Combine all the dressing ingredients except the egg, olive oil, and parmesan in a blender, or whish rapidly. Add the egg substitute, and process or whisk until blended. Pour in the olive oil in a thin stream with the blender running, or while whisking. Finally, blend in the parmesan.
Slice the chicken breasts, Toss the lettuce and croutons with the dressing. Divide among four plates, and top with the chicken slices. Sprinkle with the parmesan.
Makes 4 servings
Values per serving: 469 cal, 35g pro, 16g carb, 29g fat. |
Chicken Tostadas
 Yes, chicken comes in cans, precooked. (You don't get much, eh?) Look in the tuna fish aisle.
Ingredients: 4 6" corn tortillas, 1 can 10oz chunk chicken breast - drained and flaked, 1 can 15oz refried beans with green chile peppers, 1 cup of chunky salsa, 2 cups of shredded lettuce, 3 sliced scallions, 1/2 cup shredded low fat cheddar cheese
How to Cook: Preheat the oven to 400 degrees F. Put the tortillas on a large sheet of heavy duty foil, and coat them with cooking spray. Bake for 10 minutes, turning once.
Dump the chicken, beans, and salsa in a microwave bowl, stir, and microwave on high for 2 to 3 minutes. Put the chicken mixture on the baked tortillas, and top with lettuce, scallions, and cheese.
Makes 4 servings, Values per serving: 281 cal, 26g pro, 36g carb, 3g fat.
|
|
|
|
