4 Muscle Building Meals

1. Ultimate Omelet

Ingredients
◾4 oz Ground Turkey
◾3 Whole Eggs
◾6 Egg Whites
◾1/4 cup pureed Avocado
◾1/4 cup Sun-dried Tomatoes

Directions
1.Brown ground turkey in a skillet over medium/high heat. Once finished, drain excess juice out of the skillet and place turkey in a bowl.

2.Beat together whole eggs and egg whites. Pour eggs into skillet.

3.While eggs cook, mix sun-dried tomatoes with ground turkey.

4.When eggs are cooked firmly enough to flip, place ground turkey on one half of the cooked eggs.

5.Flip open side of eggs over to cover the ground turkey. Let cook for 2-3 minutes, then flip omelet. Cook until eggs are not runny.

6.Place omelet onto a plate and then pour pureed avocado over the top.

Nutrition Facts
Serving Size
Amount per serving: Calories 512
Total Fat 28g
Total Carbs 12g
Protein 53g

2.Combat Tropical Strength Shake

Ingredients

• 2 scoops Vanilla Combat Powder or Whey Protein Powder
• 8 oz So Delicious Dairy-Free Unsweetened Coconut Milk
• 4 oz Water
• 1/2 cup frozen Mango
• 1/2 cup frozen Papaya

 

Directions

1. Combine all ingredients into a blender.
2. Blend for 20 to 30 seconds, or until desired consistency.

 

Nutrition Facts
Serving Size Amount per serving

Calories 400

Total Fat 8g

Total Carbs 31g

Protein 51g

 

Calories will change depending on what whey protein you use.

 

3. Super Hero Chicken

 

Ingredients

• 12 oz Boneless, Skinless Chicken Breast
• 1 tsp Honey
• 1 tsp Orange Juice
• 1 tsp Lemon Juice

Directions

1. Preheat oven to 375 degrees F.
2. Coat a baking pan with Pam spray and then place chicken in pan.
3. In a separate bowl, combine honey, orange juice, and lemon juice. Pour over chicken.
4. Cover pan with tin foil and bake for 10 minutes.
5. Remove pan from oven to flip chicken, and then return it to the oven for another 10-15 minutes.
6. For a full meal, pair chicken with green vegetables and, depending on your carbohydrate needs, a starch.

Nutrition Facts
Serving Size 2 Servings

Amount per serving

Calories 369

 

Total Fat 1g

 

Total Carbs 10g

 

Protein 80g

 

Even though it's meant for two servings, I know some you guys can devour 12 oz. of chicken.

 

4. Grilled BBQ Flank Steak

 

Ingredients

• 1 1/2 pounds Flank Steak
• 1/3 cup Low-sodium Soy Sauce
• 1 tsp Black Pepper
• 1 tsp Sesame Oil
• 2 tsp minced Garlic
• 1 tsp Sesame Seeds
• 1/4 cup chopped Scallions

Directions

1. In a mixing bowl, combine soy sauce, pepper, sesame oil, garlic, and sesame seeds.
2. Put mixture and flank steak in a Ziploc bag.
3. Allow to marinade in the fridge for 30 minutes.
4. Heat grill to high heat.
5. Cook flank steak for 4-5 minutes per side, or until desired temperature.
6. For a full meal, pair steak with green vegetables and, depending on your carbohydrate needs, a starch.

Nutrition Facts Serving Size 2 servings

Amount per serving

Calories 307

 

Total Fat 13g

 

Total Carbs 6g

 

Protein 39g

 

Courtesy by Bodybuilding.com