4 Muscle Building Recipes

Chicken Potato Salad 

Ingredients

• 3 Yams or Sweet Potatoes, cut into cubes
• 1/2 cup Baby Corn
• 1 Red Pepper, diced
• 1/2 Yellow Pepper, diced
• 2 tbsp freshly-cut Chives
• 2 tbsp Balsamic Vinegar
• 2 tbsp Olive Oil
• 1/2 tsp Salt and Pepper
• 1/4 cup Low-Sugar Barbecue Sauce
• 1/4 cup Fat-Free Mayonnaise
• 4 grilled Chicken Breasts, sliced

Directions

1. Fill a pot full of water and bring to a boil.
2. Boil the yams for 10-15 minutes or until tender. Drain and allow to cool for 2-to-3 minutes.
3. In another bowl, combine the corn, peppers, and chives.
4. In a smaller bowl, mix together the balsamic vinegar, olive oil, salt and pepper, mayonnaise and half the barbecue sauce.
5. Grill chicken breasts with half of the barbecue sauce.
6. Combine yams, veggies, vinegar sauce and chicken, then toss until mixed. Serve hot or cold.

Nutrition Facts
Serving Size 4

Amount per serving

Calories 317.5

Total Fat 8g

Total Carb 33.5g

Protein 25.5g

Pita Chips and Dip 

Ingredients

• 4 Whole Wheat Pitas
• 1 tbsp Olive Oil
• Pinch of Sea Salt
• 1 cup Greek Yogurt
• 1/2 cup Fat-Free Sour Cream
• 1/2 cup Low-Fat Cottage Cheese
• 1 tbsp Onion Soup Mix
• 6 slices Turkey Bacon, finely chopped
• 1/2 cup Low-Fat Cheddar Cheese
• 2 Tomatoes, chopped
• 1/2 Green Pepper, chopped
• 1 cup Shredded Lettuce

Directions for Chips

1. Preheat oven to 400 degrees F.
2. Brush pitas with olive oil and sprinkle with salt.
3. Cut pita into bite-sized pieces.
4. Bake pieces for 8-10 minutes, or until golden brown.

Directions for Dip

1. Combine Greek yogurt, sour cream, cottage cheese, onion soup mix, and turkey bacon.
2. Once well-mixed, top with tomatoes, pepper, shredded lettuce and cheese.
3. Serve with pita chips.

Nutrition Facts
Serving Size 4

Amount per serving

Calories 341.7

Total Fat 8.5g

Total Carb 41.6g

Protein 24.5g

Good Time Jell-O  

Ingredients

• 1 package Sugar-Free Cherry Jell-O Powder
• 1 scoop Cherry or Strawberry flavored Protein Powder
• 1 packaged Whipped Topping
• Skim Milk (amount called for on the whipped topping package)
• 2 cups sliced Strawberries

Directions

1. Prepare Jell-O according to package.
2. Once the Jell-O powder is almost dissolved, add in the protein powder and continue stirring until it's dissolved.
3. Pour mixture into a 9 x 12 inch dish and place in the fridge to set.
4. As Jell-O sets, beat whipped topping with skim milk, according to package directions. If you want to boost protein content, add one scoop of vanilla protein powder and a package of Stevia for added sweetness.
5. Top set Jell-O with whipped topping and decorate with sliced strawberries to form the Canadian flag.
6. Keep chilled until serving.

Nutrition Facts
Serving Size 8

Amount per serving

Calories 56

Total Fat 1.2g

Total Carb 7.75g

Protein 10.25g

Taco Salad  

Ingredients

• 2 Whole Wheat Pitas
• 1 tbsp Olive Oil
• Pinch Sea Salt
• 2 cups Ground Turkey
• 1 package Taco Seasoning
• 1 tbsp Olive Oil
• 1/2 cup Fat-Free Sour Cream
• 1/2 cup Salsa
• 1/2 cup each diced Red Peppers, Green Peppers, and Onions
• 2 cups Shredded Lettuce

Directions

1. Heat oven to 400 degrees F.
2. Brush pitas with olive oil and sprinkle with salt.
3. Cut pitas into squares.
4. Bake squares for 8-10 minutes or until golden brown.
5. Remove and cool. Crumble into small chips.
6. Cook ground turkey and taco seasoning in a skillet over medium heat. Continue to cook until turkey is completely cooked through.
7. After turkey is fully cooked, allow it to cool slightly and then toss it with vegetables, pita pieces and cheese.
8. Add salsa and sour cream and toss to coat. Serve immediately!

Nutrition Facts
Serving Size 2

Amount per serving

Calories 383.3

Total Fat 10g

Total Carb 41.5g

Protein 33.75g 

4 delicious meals that anyone can make. Try them out.