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Muscle Gains

Sample Body Building Menu

Supplements

The following body building menus are meant to help you design your own muscle building diet.

The recipes are quick and tasty! Enjoy!

Sample 2,500 calorie per day menu A

Breakfast

cup bran flakes
1 cup 1% milk
1 medium peach
1 whole wheat toast
1 tbsp peanut butter

">Mid morning meal

cup strawberries
cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
cup orange juice

Lunch

Peach Chicken and Rice

2 oz skinless chicken breast
can sliced peaches
tsp of cornstarch
tsp peeled and grated ginger
1/4 tsp salt
1/4 cup water chestnuts
cup rice (uncooked)
cup snow peas
tsp extra virgin olive oil

">Mid afternoon meal

3/4 cup 1% cottage cheese
can (4oz) can peaches- sliced
1 English muffin
1 tbsp peanut butter

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
tbsp honey

Dinner

Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
tbsp extra virgin olive oil
1 cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
1/4 cup rice (cooked)

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
Mix all ingredients in blender.

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

Breakfast

1 sliced peach
cup low fat yogurt
1 scoop (2 oz) vanilla protein powder
1/4 cup blue berries
whole wheat bagel
1 tbsp light cream cheese

Mid morning meal

cup strawberries
cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
cup orange juice

Lunch

Salmon Sandwich

can salmon
2 tbsp light mayonnaise
1 tsp horseradish
2 green onions-chopped
1 tbsp toasted pecan-chopped
Dash of parsley
2 slices whole wheat toast

Mid afternoon meal

3/4 cup 1% cottage cheese
can (4 oz) sliced peaches
1 English muffin
1 tbsp peanut butter

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
tbsp honey

Dinner

Spaghetti

2 oz lean beef
1 oz spaghetti
1 slice whole wheat bread
1/4 cup pasta sauce
1/4 onion- sliced
cup mushrooms
1 tsp light margarine

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
Mix all ingredients in a blender

Sample 3,500 calorie per day menu A

Breakfast

1 sliced peach
1 cup low fat vanilla yogurt
1 scoop (2 oz) vanilla protein powder
cup blueberries
whole wheat bagel
1 tbsp light cream cheese

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch

Tuna Sandwich

cup tuna
2 whole wheat slices of bread
1/4 cup diced celery
2 tbsp light mayonnaise
1/4 cup brown rice
1 tsp light mayonnaise
2 romaine lettuce leaves
1 cup cucumber
1 tbsp chopped parsley
1 tbsp chopped chives
1 cube soup base

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
cup strawberries

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
tbsp honey

Dinner

Chicken Teriyaki

4 oz skinless chicken breasts
1/3 cup low sodium teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
tbsp extra virgin olive oil
1 cup small broccoli florets
1 can (8oz) sliced water chest nuts
cup rice (cooked)

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
Mix all ingredients in blender.

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

Breakfast

Cinnamon
1 cup cottage cheese
cup yogurt
cup applesauce
1 cup blueberries
12 almonds
cup orange juice

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch

Lean Roast Beef Sub

6 " whole wheat bun
4 ounces lean roast beef
1 cup lettuce
1 tomato cut into slices
oz low fat cheddar cheese
2 tbsp mustard

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
cup strawberries

Post workout meal

Power Drink

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
tbsp honey

Dinner

Chicken and Herbs

4 ounces skinless/boneless chicken breast
Dash of lemon and herb seasoning
2 tbsp chopped onion
1 oz egg whites
2/3 cup brown rice (cooked)
1 tsp low sodium soy sauce
1/4 cup green pepper

Cooking Instructions

Lean Roast Beef Sub
Add roast beef, tomato, lettuce, cheese, and mustard to whole wheat bun. Serve with orange juice.

Power Drink
Mix all ingredients in blender.

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

Breakfast

Cream of Wheat and Grapefruit

1 grape fruit
cup cream of wheat
1 cup 1% milk
1 tbsp brown sugar
English muffin
2 tbsp light cream cheese
150 g egg whites

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch

Turkey Tortillas

2 tbsp light mayonnaise
1 tbsp dijon mustard
1 medium apple- cut into strips
tsp lemon juice
2 whole wheat tortillas
4 romaine lettuce leaves
4 oz turkey breast- sliced
2 thin green onions or chives
1/4 cup grated carrot

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
cup strawberries

Post workout meal

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
tbsp honey

Dinner

Glazed Pork Chops

4 oz lean centre cut pork chops
cup white rice
tsp Mrs. Dash
1 tsp mustard
2 tbsp brown sugar
tsp cinnamon
tsp basil
8 baby carrots
1 cup 1% milk

Cooking Instructions

Cream of Wheat and Grapefruit
Cook cream of wheat according to package directions but use 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
Mix all ingredients in blender.

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

Breakfast

Power Oatmeal

60 g oatmeal
200 ml egg whites
1 tbsp raisins
1 cup 2% milk
1 tbsp brown sugar
1 cup orange juice

Mid morning meal

1 cup strawberries
1 cup low fat yogurt
1 scoop (2oz) vanilla protein powder
1 cup 1% milk
1 cup orange juice

Lunch

Chicken Roll Ups

3 oz sliced chicken breast- deli style
2 tbsp light mayonnaise
2 large whole wheat tortillas
dash of lemon juice
2 oz low fat cheddar cheese
1/4 cup red pepper
1/4 cup tomato sliced cubes
1/4 cup romaine lettuce

Mid afternoon meal

1 whole wheat bagel
1 tbsp peanut butter
1 cup cottage cheese
cup strawberries

Post workout meal

1 scoop protein powder (2oz)
1 cup orange juice
1 medium banana
1 cup 1% milk
tbsp honey

Dinner

Rainbow Trout

4 ounces of rainbow trout
1/4 cup onions
Dash pepper
1 tbsp Parmesan-dried
cup brown rice
7 oz broccoli florets
cup corn
1 clove garlic- divide into individual parts
1 cube vegetable base
1 cup cold water
1 cup of 1% milk

Cooking Instructions

Power OatmealGradually 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 DrinkMix all ingredients in blender.

Rainbow TroutPour 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.

This information was taken WITH PERMISSION from www.building-muscle101.com

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