Nutrition

Eat to Build Lean Muscle Recipes

Recipes to complete your 'Eat to Build Lean Muscle' meal plan.

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woman slicing vegetables

Use these recipes from our 'Eat to Build Lean Muscle' meal plan to maximize your muscle gains. Don't have the meal plan? Get it HERE!

RECIPE A: Frittata
2 large whole eggs
1 large egg white
¼ cup low-fat cottage cheese
½ cup chopped broccoli
½ medium onion (chopped)

In frying pan on medium heat, cook onions for about five minutes with fat-free cooking spray; add broccoli and cook for about five minutes; in a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; as eggs set around the edges, lift to allow uncooked portions to flow underneath. Turn heat to low, cover the pan and cook until top is set. Invert onto a plate.

RECIPE B: Stir-fry
4 oz shrimp
1 large whole egg
½ cup cooked medium-grain brown rice
1 cup mixed frozen veggies

In a pan over medium heat cook shrimp in nonfat cooking spray, add boiled rice and vegetables, add scrambled egg and soy sauce if desired and cook for about 5–10 minutes, stirring frequently.

RECIPE C: Spaghetti and Meatballs
4 oz lean ground turkey
1 cup cooked spaghetti squash
¼ cup fat-free ricotta
½ cup marinara sauce
1 cup raw spinach

Mix desired spices with ground turkey and roll into balls; add desired spices to sauce and cook meatballs in sauce until done. Cook spaghetti squash in a shallow baking pan with ½ inch of water in pan at 350 degrees in oven until tender. Scrape out spaghetti squash with fork to make spaghetti strings. Top spaghetti squash with meatballs and sauce, and spinach and top with ricotta.

RECIPE D: Breakfast Sandwich
1 large whole egg
1 slice reduced-fat
American cheese
2 slices low-fat deli ham
1 whole-wheat English muffin

Make breakfast sandwich: toast muffin; fry ham in pan and place on one half of muffin; fry egg in pan using nonstick cooking spray and place on ham; top egg with cheese and cover with other muffin half to make breakfast sandwich.

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