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Peter Personal Trainer based in London | Fat Loss Training Body Toning | Muscle Gain | Fitness | Well being | Health | Bodybuilding | Diets

Amazing recipes

 WILD BOAR MEATBALL SUB

With football season in high gear, now’s the time to start thinking about good eats for tailgating and game-watching parties—and who can resist a meatball sub? Especially one this diesel. Next game, serve up this certified alpha male food.

Ingredients
  • 6 oz ground wild boar
  • 1 whole wheat hoagie
  • 5 cherry tomatoes
  • 1/4 cup grilled red onions
  • 1 tbsp minced garlic
  • 2 tbsp low-sodium marinara
  • 1 oz goat cheese
Seasonings (to taste)
  • pepper
  • 1 tbsp coriander
  • fresh parsley
  • cayenne pepper
  • pinch of sea salt
Instructions
  1. Set oven to 405 degrees.
  2. Season the ground meat with pepper, 1 tbsp coriander, fresh parsley, cayenne pepper, minced garlic, and a pinch of sea salt. Divide the meat into three equal portions and form meatballs.
  3. Set a skillet on medium heat and lightly spray with coconut oil. Toss in the red onions to saute or grill.
  4. Add the meatballs to the skillet with red onions and cook the meatballs until they are 90 percent done.
  5. Slice the hoagie down the middle and add meatballs. Drizzle with 2 tbsp marinara and sprinkle goat cheese. Cut the cherry tomatoes in half and place around the meatballs. Add fresh parsley.
  6. Place the sub on a baking sheet and place in the oven. Bake for 8-10 minutes.
NUTRITION FACTS
Amount per serving
Calories 500
Total Fat12g (5g from wild boar)
Total Carbs41g
Protein47g

 SPICY BARBECUE BISON STUFFED SWEET POTATO WITH GRILLED ASPARAGUS

It’s a simple formula: Eat big to get big. This great post-workout meal will reward your muscles for a job well done. Caution: After sinking your teeth into this, you’ll never see a sweet potato the same way again. Sorry.

Ingredients
  • 6 oz lean bison flank steak
  • 250g sweet potato
  • 1 cup asparagus
  • 2 tbsp low-sodium Barbecue sauce
  • 1 tbsp goat cheese
Seasonings (to taste)
  • Cayenne pepper
  • Paprika
  • Pepper
  • Garlic powder
  • Onion powder
Instructions
  1. Set oven to 405 degrees. Puncture the raw sweet potato with a fork or knife, lightly spray it with coconut oil, and then wrap in foil. Place it in the oven to bake for 40-50 minutes.
  2. Cut bison flank steak into small pieces. Season with cayenne pepper, paprika, pepper, garlic powder, and onion powder. Once seasoned, rub 1 tbsp barbecue sauce on the bison pieces.
  3. Set a skillet on medium-high heat and lightly spray with coconut oil. Toss in bison flank steak. When it’s nearly done, add 1 tbsp of barbecue sauce and reduce the heat to low. Turn off when the meat is to desired readiness.
  4. Lightly spray a separate skillet with coconut oil and set on high heat. Toss in 1 cup of asparagus and sear for 5-7 minutes. While searing, add garlic and a pinch of sea salt.
  5. Remove the sweet potato from the oven and unwrap the foil. Cut the potato open with a knife and fluff the contents with a fork.
  6. Place the barbecue bison on top of the sweet potato.
  7. Add 1 tbsp of goat cheese and devour like an alpha male!
NUTRITION FACTS
Amount per serving
Calories 454
Total Fat3g
Total Carbs66g
Protein47g

 CAJUN VENISON DIRTY RICE

Fire up that oven and break out your cast-iron skillet like a true alpha male. This recipe takes a Southern classic and turns it into a muscle-building meal like none other.

Instructions
  • 6 oz lean ground venison
  • 1/2 cup low-sodium black beans
  • 1/2 cup instant brown and wild rice mix
  • 1/3 cup red onions
  • 1/4 cup diced red peppers
  • 1 tbsp minced garlic
  • 1 tbsp green onions
Seasonings (to taste)
  • pinch of Sea salt
  • Pepper
  • Cumin
  • Paprika
Instructions
  1. Set oven to 405 degrees.
  2. Place a cast iron skillet on medium heat and lightly spray with coconut oil. Toss in red onions and garlic to sautee.
  3. Season venison with sea salt (pinch), pepper, cumin, and paprika. Add to the skillet. Chop the meat finely with a spatula as it cooks.
  4. When the meat is nearly 85 percent cooked, add black beans (with a little juice), cooked instant rice, and red peppers. Mix with a spatula.
  5. Remove the skillet from the heat and place it in the oven.
  6. Bake in the oven for 8-10 minutes. Remove it from the oven and top with green onions.
NUTRITION FACTS
Amount per serving
Calories 473
Total Fat13g
Total Carbs39g
Protein47g

 

 BUFFALO PEAR RECOVERY BURGER

Wheat germ may be one of the most underused ingredients in healthy cooking, but it’s an ingredient every alpha male should know about. Wheat germ is the most vitamin-rich part of the wheat kernel. It’s loaded with fiber and vitamin B. It’s also known to help improve muscular energy, reflexes, and the utilization of oxygen during exercise, making it a perfect addition to your daily diet. Plus, it creates a great crust for “frying” proteins and veggies.

Ingredients
  • 6 oz extra-lean ground buffalo
  • 1 wheat burger bun
  • 1 tbsp goat cheese
  • 2 pear slices
  • 4 roma tomato slices
  • 2 romaine lettuce leaves
  • 2 tbsp natural raw wheat germ
Seasonings (to taste)
  • paprika
  • Mrs. Dash Chipotle seasoning
  • sea salt
  • pepper
  • cayenne pepper
Instructions
  1. Season the ground meat with Mrs. Dash Chipotle seasonings, sea salt, pepper, and cayenne pepper. Form a hamburger patty.
  2. On a plate or in a bowl, add wheat germ. Coat the patty in the wheat germ flakes.
  3. Set a skillet on medium heat and lightly spray with coconut oil. When the skillet gets hot, add the patty to the skillet and cook until desired readiness (remember to cook all sides).
  4. Toast the wheat bun in a toaster oven and then assemble the burger. The pear is optional but recommended since it adds a faint sweet flavor that pairs nicely with the goat cheese and buffalo.
NUTRITION FACTS
Amount per serving
Calories 489
Total Fat13g
Total Carbs40g
Protein 53g

THE MUSCLE-GAINER: SALMON-STUFFED RED POTATO

If you want to build muscle and add size, eating salmon and potatoes is the way to go. It’s hands-down delicious when you prepare it the Fit Men Cook-style. Adding salmon is a great way to “dress up” a staple bodybuilding meal. You may never eat salmon and red potatoes the same way again. Ever.

Ingredients
  • 6 oz Wild Salmon (measured raw)
  • ~240 g Red Potato (baked)
  • 1/8 cup 2% Greek Yogurt
  • 1 tbsp Parmesan
  • 1/4 cup Green Onion
  • 1 cup Grilled Asparagus
Seasonings
  • Pepper
  • Coconut aminos
  • Mrs. Dash Chipotle
  • Garlic (optional)
Directions
  1. Set oven to 375 F.
  2. Bake a red potato until soft.
  3. Season wild salmon with 1 tbsp coconut aminos, pepper, and Mrs. Dash chipotle seasoning.
  4. Bake salmon in the oven for about 10 minutes until finished. Then, flake the salmon with a fork and set it aside.
  5. Once the potato’s finished, slice it down the middle and remove the insides with a spoon. Place the contents in a bowl.
  6. Mix the potato contents with Greek yogurt, green onion, and fresh garlic. Keep stirring until the contents are creamy.
  7. Add salmon to the mixture and blend with a fork. Season with sea salt to taste.
  8. Top with parmesan cheese (if desired) and enjoy!
NUTRITION FACTS
Serving Size (1 potato)Recipe yields 1
Amount per serving
Calories 466
Total Fat14 g
Total Carbs42 g
Protein46 g

LEAN PRO 8, BANANA, BLUEBERRY, AND OATMEAL PANCAKES

A simple nutrition plan will ensure you go the distance and have a lifetime of good health. There’s no need to use store-bought pancake mix full of flour and sugar. All you need is oatmeal and Lean Pro 8. The creamy taste of Lean Pro 8 vanilla sets these protein pancakes apart from all others you may have tried. Be careful not to sample the batter&mdash it may not make it to the skillet. And yes, I’m speaking from experience. It’s that good!

Ingredients
  • 1 scoop Lean Pro 8
  • 1/2 cup egg whites (or 3 egg whites)
  • 1/2 cup oatmeal (uncooked)
  • 1/2 medium banana
  • 1/2 cup blueberries
  • 2 tsp baking powder
Directions
  1. Place raw, uncooked oatmeal in a blender or food processor and blend until it becomes fine flour.
  2. Add eggs, banana, protein powder, and baking powder and pulse blend until smooth.
  3. Toss blueberries into the batter and mix using a spatula or spoon.
  4. Place a skillet on medium-high heat and measure out about 1/8 cup or 2 tbsp of batter per pancake.
  5. Cover the pancakes while they cook to help the inside cook faster. Cook them for about 45 seconds to 1 minute on the first side, and then about 30-45 sec on the other side.
  6. Enjoy!
NUTRITION FACTS
Amount per serving
Calories 544
Total Fat11g
Total Carbs64g
Protein47g

BERRIES AND CREME PROTEIN PANCAKES

Who doesn’t love a fluffy breakfast pancake? Just because you’re looking to add protein to this meal doesn’t mean you have to cross out carbs. Delve into a delicious breakfast that tastes decadent and meets your macros—the best of both worlds!

Ingredients
  • 3/4 scoop Cellucor COR-Performance Whey Strawberry Milkshake
  • 1/4 cup blueberries
  • 1/3 cup oats
  • 1 tablespoon light or unsweetened almond milk
  • 4 egg whites
Directions
  1. Mix all ingredients together in a bowl.
  2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
  3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
  4. When each side is golden brown, the pancake is ready to be served. Enjoy!

NUTRITION FACTS

Amount per serving
Calories 290
Total Fat3.4 g
Total Carbs27 g
Protein37 g
Fiber3.6 g
Sugar5 g

OATMEAL BANANA NUT PROTEIN COOKIE

If you thought about tossing out your overripe bananas, think again. Make the most of that dose of potassium by adding it to protein-cookie batter! Customize your cookie with anything from almond slivers to chocolate chips and raisins. Eat these warm or refrigerate for a delicious, chilled treat.

Ingredients
  • 2 overripe Bananas
  • 1 cup of Oatmeal
  • 1/8 tsp of Sea Salt
  • 1 tsp Cinnamon
  • Dash of Baking Powder
  • 1 scoop Muscle Milk Vanilla Creme
Directions
  1. Preheat oven to 350 F.
  2. Lightly spray a cookie sheet with olive or coconut oil. Evenly distribute the spray with a napkin or paper towel.
  3. In a large bowl, mash bananas until creamy. Add oats, protein, cinnamon, salt, baking powder, and any additional ingredients of your choice. Mix well.
  4. Plop mounded spoonfuls of the mixture onto cookie sheet. Sprinkle with almond slivers.
  5. Bake for 15 minutes.
  6. Eat and enjoy!
NUTRITION FACTS
Serving Size
Amount per serving
Calories 673
Total Fat11g
Total Carbs121g
Protein29g

PROTEIN BROWNIES

This recipe began as a challenge: Try to create something exceptional with limited ingredients. I wanted to capture the best “health benefits” a brownie could bring while still giving the bakery a run for its money. I’ve tried many variations and protein flavors, but never achieved the richness and texture a true brownie brings.

That is, until Muscle Milk Naturals hit the market, sweetened with Stevia and a bit of real sugar. Once I began experimenting, it didn’t take long to figure out that the key to making the most exceptional protein brownie takes only four ingredients and two minutes of your time!

Ingredients
  • 1 scoop Muscle Milk Naturals Real Chocolate
  • 1/2 scoop Muscle Milk Complete Whey Cocoa Bean
  • 1 mounded tablespoon Chunky Natural Peanut Butter
  • Dash of Baking Powder, Water
Directions
  1. Combine all ingredients in a microwave safe bowl.
  2. Stir in small amounts of water until you reach a brownie-batter consistency.
  3. Microwave for one minute, check and stir, then microwave again for 30 seconds to 1 minute. Microwaves vary, so be careful not to overcook. You want a brownie texture—soft and gooey!
NUTRITION FACTS
Serving Size
Amount per serving
Calories 320
Total Fat15g
Total Carbs15g
Protein30

SNICKERDOODLE COOKIES

Ingredients
  • 2 1/2 scoops Vanilla Whey Protein Powder
  • 1 cup Almond Meal Flour
  • 1/2 cup baking Splenda
  • 1 tsp Cream of Tartar
  • 1/2 tsp Baking Soda
  • 1/2 tsp Cinnamon
  • Pinch Nutmeg
  • 1/2 cup Sweet Potato Puree
  • 1 tbsp melted low-calorie Butter
  • 1 Egg White
  • 1 tsp Vanilla Extract
Directions
  1. Preheat oven to 350 F.
  2. In a bowl, combine whey, almond flour, Splenda, cream of tartar, baking soda, cinnamon, and nutmeg.
  3. There are two ways to make the sweet potato puree. One: Skin and dice a sweet potato, boil it for approximately 25 minutes until the chunks are soft, and then puree them in a blender with a bit of water. Two: Buy canned sweet potato or pumpkin puree.
  4. Mix puree with butter, egg white, and vanilla extract.
  5. Stir in dry ingredients to puree mixture.
  6. On a greased cookie sheet, place spoonfuls of cookie dough about two inches apart.
  7. Use a spoon or the bottom of a glass to flatten the cookie dough. Since the dough is a bit sticky, you’ll probably have to go back and forth between the cookies and cup of water. (Or, if you don’t plan on sharing, there’s no harm in licking the back of the spoon!)
  8. Sprinkle the flat cookies with cinnamon.
  9. Bake for 8-10 minutes or until lightly golden brown around the edges.
  10. Smile, devour, and enjoy!
NUTRITION FACTS
Serving Size Per cookie, recipe makes 18
Amount per serving
Calories 64
Total Fat3g
Total Carbs3g
Protein5g

PORK, PEAR, AND GREENS

Ingredients
  • 6 oz antibiotic- and hormone-free ground pork
  • 1 bunch organic kale
  • 1 organic pear
  • 1-2 capfuls pumpkin seed oil
  • 1-2 capfuls balsamic vinegar
  • Pink sea salt
Directions
  1. Tear up kale in a big bowl. Skin and chop pear.
  2. Mix kale with oil and vinegar in a big bowl and shake.
  3. Let sit for an hour or more. The kale won’t get soggy, I promise!
  4. Brown pork in a skillet, about 10-12 minutes.
  5. Top kale with fresh pork.

NUTRITION FACTS

Amount per serving
Calories 596
Total Fat37 g
Total Carbs36 g
Protein33 g

HOT COD

Ingredients
  • 4 pieces (12 oz) wild cod (or other white fish)
  • Seasoning: sea salt and chili powder
  • 10 (or more) halved Cherry tomatoes
  • 4 jalapeño peppers
  • Palm or coconut oil

*Warning: must be able to handle spicy foods!

Directions
  1. Coat pan with palm or coconut oil.
  2. Coat cod in salt and chili powder.
  3. Add to pan.
  4. Cook 8-12 minutes on medium heat; flip the cod twice and serve!

NUTRITION FACTS

Amount per serving
Calories 360
Total Fat16 g
Total Carbs10 g
Protein61 g

Grilled Halibut with Cherry Tomatoes

Grilled fish—what could be better? Not only is halibut chock-full of protein, but it’s also a great source of those awesome Omega 3 fatty acids that seem to be missing from most of our diets. Top the halibut with your favorite herbs for a tasty treat.

Ingredients
  • 4 oz halibut
  • 1/2 tbsp olive oil
  • 1/2 cup cherry tomatoes, halved
  • 1 tbsp chopped parsley, basil, or whatever fresh herbs you prefer
  • 1 lemon wedge
  • Salt and pepper, to taste
Directions
  1. Light grill.
  2. Brush fish with olive oil, salt, and pepper.
  3. Place fish and sliced tomatoes on grill.
  4. Cook fish about 4 minutes each side, or until thoroughly cooked. When finished, tomatoes will be slightly charred.
  5. Top fish with tomatoes, fresh herbs, and a squeeze of lemon.
Nutrition Facts
Recipe yields 1 serving
Amount per serving
Calories 205
Total Fat10 g
Total Carb6 g
Protein25 g

Cashew Chicken With Baby Corn

This dish is filled with healthful fats and muscle-building protein but relatively low in carbs. This recipe will help you combat hunger and provide a dose of long-lasting energy.

Ingredients
  • 1/2 cup Low-sodium Chicken Broth
  • 2 tbsp. Oyster Sauce
  • 1 tbsp. Low-sodium Soy Sauce
  • 1 tbsp. Splenda
  • 1 tbsp. Cornstarch
  • 1 tbsp. White Vinegar
  • 2 tbsp. Olive Oil
  • 4 3 oz. Chicken Breasts, skinless and cut into chunks
  • Salt and Pepper to taste
  • 2 Red Peppers, chopped
  • 1 cup Mushrooms, sliced
  • 1/2 cup Baby Corn
  • 2 Green Onions, sliced
  • 1/2 cup Cashews
Directions
  1. Combine together the chicken broth, oyster sauce, soy sauce, Splenda, cornstarch, and white vinegar and set aside.
  2. Heat oil in a skillet over medium heat.
  3. Add in chicken breast chunks, stir-frying for 6-8 minutes.
  4. Add peppers, mushrooms, and baby corn, cooking for 2-3 minutes longer.
  5. Add combined mixture from step 1 to the skillet, reduce heat to low, and simmer for 10-12 minutes.
  6. Sprinkle with cashews and green onions, toss, and then serve.
Nutrition Facts
Serving Size Makes 4 servings
Amount per serving
Calories 424
Total Fat22g
Total Carbs13.75g
Protein52.24g

Creamy Chicken Pitas

Ditch the brown bag and try this more adventurous lunch! The tangy, sweet tastes of the add-ins make these pitas completely different from what you tried in the past.

Ingredients
  • 2 Chicken Breasts, finely diced (or grated if you prefer)
  • 1/4 cup Fat-free Mayonnaise
  • 1 tbsp. White Vinegar
  • 1 tbsp. Splenda
  • 1/4 cup finely chopped Celery
  • 2 tbsp. dried Cranberries
  • 2 tbsp. finely chopped Walnuts
  • 2 cups Spinach leaves
  • 2 small Whole Wheat Pitas
Directions
  1. Begin by combining together the white vinegar, Splenda, and mayonnaise.
  2. Add the chicken and celery in and stir until coated.
  3. Sprinkle with dried cranberries and walnuts, stirring until mixed and then spoon into whole wheat pitas.
  4. Top with spinach leaves and then serve.
Nutrition Facts
Serving Size Makes 2 servings
Amount per serving
Calories 391
Total Fat14g
Total Carbs26g
Protein52.5g

Chicken Pad Thai

This chicken pad Thai recipe offers a creamy flavor that will please any peanut butter lover’s taste buds. It is higher in carbohydrates and calories than the other recipes here, so it’s best for those who don’t mind the extra calories. Use it to build muscle in a hustle!

Ingredients
  • 2 cups cooked Whole-wheat Angel Hair Pasta
  • 3, 3 oz. Chicken Breasts, cut into bite sized pieces
  • 1 cup sliced Mushrooms
  • 1/2 cup sliced Yellow Pepper
  • 1 tbsp. Fish Sauce
  • 1 tbsp. Fish Sauce
  • 1/4 cup chopped Cilantro
  • 1 tsp. Olive Oil
  • 1 tbsp. Natural Peanut Butter
  • 1 tbsp. Splenda
  • 1 tbsp. Red Chili Flakes
Directions
  1. Prepare the pasta according to package directions.
  2. Next, heat the oil in a skillet over medium heat.
  3. Add the chicken and cook for 2-3 minutes.
  4. Add the chicken and cook for 2-3 minutes.
  5. Mix together the fish sauce, peanut butter, Splenda, and chili flakes.
  6. Pour over chicken, cover, and simmer for 3-4 minutes.
  7. Top with cilantro before serving.
Nutrition Facts
Serving Size Makes 3 servings
Amount per serving
Calories 458
Total Fat14g
Total Carbs39g
Protein56g
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