MEAL 1 – PROTEIN PANCAKES
How to: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, ⅛ teaspoon baking powder, and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium-to-low heat, until it bubbles, then flip and cool another 30-60 seconds. Top with banana slices.
The perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.
Calories: 421 | Protein: 51g | Fat: 6g | Carbs: 39g
MEAL 2 – HIGH PROTEIN OATS
How to: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk, and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.
The perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener, and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.
Calories: 422 | Protein: 31g | Fat: 12.5g | Carbs: 48g
MEAL 3 – SCRAMBLED EGGS
How to: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms, and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.
The perks: Breakfast for dinner?
Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins, and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.
Calories: 520 | Protein: 37g | Fat: 23g | Carbs: 29g
MEAL 4 – CHICKEN WITH SWEET POTATO HASH
How to: Grab a large chicken breast (about 8oz) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt, and pepper to taste. You can make an even bigger batch to store in the fridge to use throughout the week.
The perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digests to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.
Calories: 300 | Protein: 51g | Fat: 5g | Carbs: 30g