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High Protein / Low Fat Recipes
For Fitness and Bodybuilding
By Adam B.
Try these high protein low fat food recipes for your bodybuilding or fitness fat loss diet.
1 pound boneless chicken breast
BBQ Sauce - any brand
This is an easy way to cook up some tasty chicken. I use it to make meals to take to work since it's pretty quick. It might take you 30 mins to make the whole meal.
- Assuming your breasts are frozen (the chicken), defrost it about 75% so they're still hard (hehe). Chicken is easier to cut if it's partially frozen.
- Cut your breasts into small 1 inch square pieces. Oh, that's going to leave a mark!
- Get out a non-stick pan, and put a little PAM on it. PAM is really slippery and makes cooking easier. ;)
- Heat the pan to around medium temperature, and put in the chicken.
- Add some BBQ sauce to it while cooking, spreading it evenly over the chicken. Don't use too much or you'll end up eating a bowl of chicken-flavored BBQ sauce.
- Cook until it's light brown, and don't burn it! Burning food destroys some of the protein.
And that's it! Nothing could be easier. I usually have some green beans and rice with this meal. Lots of good protein and carbs. Very low fat if you skip the butter and all.
Chili Con Carne
1 tsp oil
1 lb. ground turkey or chicken
1 onion, chopped, about 1 cup
1 green pepper, chopped, about 1 cup
3 cloves garlic, minced
1 28 oz can Italian-seasoned crushed tomatoes
1 19 oz can red kidney beans, drained and rinsed
1 110 oz can corn, drained
2 tsp ground cumin
1/2 tsp salt
1/4 tsp pepper - fresh ground is best! :)
3 Tbs chopped cilantro
(optional) fat free sour cream and cilantro sprigs
In large pot heat oil over medium-high heat. Add turkey, cook
stirring occasionally, until browned (2-3 min). Remove turkey
from pot, to the same pot add onion, pepper and garlic.
Cook this until the veggies begin to soften (about 3 min). Add
tomatoes, beans, corn, cumin, salt and pepper, cook stirring
occasionally for 5 min. Return turkey to pot, bring it all to a
simmer. Reduce heat to medium-low. Cover, simmer stirring
occasionally, until it all thickens slightly (around 30 min.)
Remove from heat, stir in the cilantro, and add the optional
stuff to the top if you want. (Takes less than an hour to make,
and makes 6 servings)
(243 cals. 25 g. protein, 3 g. fat, 30 g. carb)
Grilled Fish With Roasted Red Pepper Sauce
FOR THE SAUCE:
1 red bell pepper, roasted (see note)
2 small yellow onions, grilled
handful of fresh parsley, washed and dried (use napkin or cleantowel}
1 Tbls brown sugar1/2 tsp chilli powder1 tsp salt
freshly ground peopper, 6-7 grindings or 1 pinch1/2 tsp dried dill weed
1/2 tsp celery seed1 tsp dry mustard1/4 tsp dried thyme1/4 tsp coriander
2-4 Tbls exra virgin olive oil (has the most flavor for yourcalories)
1 c. evaporated skim milk (instead of cream)
Combine all ingredients except olive oil and evaporated milk.Puree in
food processor or blender. With motor running, add olive oil inthin
stream. Scrape contents into heavy bottomed sauce pot and bringto a
simmer over medium heat. Add evaporated milk and stir. Addsalt and
pepper to taste, adjusting other seasonings as needed. Bringsauce up to
a simmer, serve over fish or anything else you like. Might begood to
pour over chicken breast and bake @ 350* for 45-60 minutes,until done.
IF YOU DON'T HAVE ALL OF THE SPICES, DON'T WORRY. Taste thepuree with
the spices you could find and adjust from that base. Remember: it's ok
TO ROAST RED PEPPER:
Remind yourself not to be intimidated, as this is reallyeasy.
Turn on flame of gas stove. Place pepper directly onburner,
burning the outer skin evenly. Use two forks to turn pepper. Don't usefingers.
Place pepper in plastic bag, tie tightly, leave for ten
Have ready a bowl of water to rinse your fingers. as pepperis
messy. Shuck blackened skin off of pepper with fingers, rinsing
fingers. Do not just rinse pepper, as you will lose lots ofgreatflavor.
When mostly clean, pull into sections along the ribs. De-seed,
rinsing fingers again. Discard green top of pepper.
TO GRILL ONION:
Peel outer skin off of onion. Cut each onion in half,
cutting fromroot to tip. Place on grill of hot coals (not flames) or low
setting ofgas grill. Grill, turning, until softer and lightly singed onedges.
Remove, let cool slightly. Cut out root section of onion.
TO GRILL FISH:
Chose 1/2# nice whitfish fillet for each serving. (Whitefish,
Brush fish with a little plain olive oil. Season withsalt,
pepper. (Add Old Bay if you live on the Eastern Shore ofMaryland).
Grill over coals and turn once only or fish will fallapart. Fish
is done when flesh has firmed to the touch, about 10 minutes.
Serve dinner with boiled baby new potatoes and freshly choppedparsley,
with a side of steamed green beans and yellow wax beans.
Pita bread (optional)
Take a can of chick peas and drain out the liquid. Place chick peas in a bowl add a teaspoon of salt, a teaspoon of sesame seeds, some hot sauce, 3 cloves of garlic finely minced and a tablespoon of olive oil. Mash this stuff with a big spoon for about a minute (work out the forearms) or longer till it becomes a paste. Can be had with pita bread or use it as a dip or just have it with mashed potatoes, great stuff.
For more Bodybuilding and Fitness Recipes checkout out "The Bodybuilder's Cookbook"
available for instant download at
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