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Muscle Meals

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Abs start in the kitchen so follow some of Physique's simple recipes to eat your way to that six-pack.

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Page 1: Muscle Meals
Page 2: Muscle Meals

MUSCLE

Tuna BurgersSometimes tuna can get a bit dull so try this recipe to liven up your dishes and keep your gains ontrack. This is a far cry from the raw egg meals of the Rocky variety.

IngredientsCan of tuna (tuna flakes•are best)1 medium/large whole•egg¼  of a small/medium•finely chopped red onion

Fully drain then break up tuna in a mixing bowl•Add 1 whole egg•Add red onion•Mix all together using spoon•Shape into two evenly sized burgers•3-5 minutes on a medium heat pan•

Recipe46g of Protein•6.5g of Fat•0g of Carbs•

Nutritional Values

Page 3: Muscle Meals

MEALSCheap EatsHealthy eating doesn’t have to cost the earth -you just need to be smart about your mealchoices. This wallet-friendly plan will help youbuild muscle and burn fat without breaking thebank.

Breakfast Lunch Dinner SnacksPorridgeOats containwholegraincarbs that arerich in B vita-mins, whichhelp build andrepair muscle.

Tuna saladwith babyspinach,tomatoes, redpepper andolives pro-vides protein,healthy fatsand a host ofvitamins andminerals.

Chicken Kebabs1 chicken breast, cubed / 4mushrooms, halved / 4medium tomatoes, halved / 1red pepper, cut into segments /1 onion cut into six pieces / 1large wholemeal pitta bread / 2tbsp Greek yoghurt / A handfulof iceburg lettuce, shredded.

Place the chicken and•vegetable pieces on askewer.Grill the skewer for ten•minutes, turningfrequently.Toast the pitta for one to•two minutes each side.Serve the chicken and•vegetables with the pitta,Greek yoghurt and lettuce.

To make Satsumasand bananasare rich in vitamin Cwhich helps tolower cortisol,a hormonethat promotesfat storage

DailyTotals

1,810 calories205g carbs135g protein48g fatCost £5.41

Page 4: Muscle Meals

Just like Mama used tomake

As Clemenza points out to MichaelCorleone in The Godfather, a basictomato sauce is one man-skill youhave to master. When a home-made version takes just half anhour to make and is cheaper thanthe man from Dolmio’s finest (Aswell as being better for you) there’sno excuse for using shop-bought.Customise this basic recipe byadding tuna, chicken, or meatballs.Whatever you choose to add, thisbasic sauce will keep your healthand fitness goals on track.

Ingredients Your three-step recipe

1 slug of olive oil•1 onion, finely•chopped2 cloves of garlic,•crushed8 large, ripe tomatoes,•peeled OR 1 tinchopped tomatoes1 pinch each sugar,•salt, pepper

Gently heat the oil and1slowly sweat the onion untiltranslucent (this shouldtake about 10 minutes)Add the garlic and fry for2another minute, beforeadding the remaining in-gredients.Simmer for 20 minutes,3stirring occasionally andadding more water if thesauce starts to stick to thepot.

Page 5: Muscle Meals

Just like Mama used tomake

TOAST TO HEALTHyou could also useSEEDED BREAD.

Seeds are rich in zinc,a mineral which in-

creases your levels oflibido- boosting testos-terone. Not an oyster

or little blue pill insight.

BOOST FERTiliTyPoached egg and asparaguswith pumpkin seed butter.Encouraging your swimmers in theright direction isn’t just about livingclean and wearing baggy boxers.Eating right is essential too. Eggsare shell-covered gold mines ofamino acids, which stimulatesperm production. The vitamin E inasparagus will also protect them.Go forth and multiply.

METHODPoach 2 eggs in boiling1water for 3-4min. Drain.Steam 4 spears ofasparagus until justtender.Spread 2 slices of2wholemeal toast withpumpkin seed butterand top with the eggsand asparagus.

Calories 362Protein 23.7gCarbs 29.3gTotal fat 17gSat fat 3.5g