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The Muscle Cook’s Chili
Makes 9 servings
Ingredients
1.5 lb. ground buffalo (bison) or extra-lean ground beef
1 cup diced onions
1 diced green pepper
3 cloves garlic, minced
1 Tbsp...
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Makes 2 servings
Ingredients
• 2 handfuls kale leaves
• 1 teaspoon cayenne pepper
• Cooking spray
• Sea salt
Directions
1. Preheat oven to 350°F.
2. Arrange kale on a non-stick baking sheet.
3....
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Makes 4 servings
Ingredients
• 1 pound pork tenderloin
• ¼ cup apple cider vinegar
• 2 tablespoons unsweetened applesauce
• 1 clove garlic
• 2 teaspoons soy sauce
• ½ teaspoon grated ginger
• 2...
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Makes 2 servings
Ingredients
• 2 sirloin steaks (4 oz. each), cut in strips
• 1 tablespoon olive oil
• 1 small onion, diced
• 1 clove garlic, crushed
• 2 diced tomatoes
• 1 teaspoon ground...
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Makes 2 servings
Ingredients
• 8 oz. shrimps, shelled and deveined
• 1 tablespoon macadamia oil
• ½ teaspoon paprika
• Pinch cayenne pepper
• 2 cloves garlic, crushed
Directions
1. In a skillet...
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Strawberry Mousse
Makes 2 servings
Ingredients
• 1 cup egg whites
• 4 big strawberries, sliced
• 125 g fat-free cottage cheese
• 1 pinch stevia
• 1 cup strawberry protein powder
• 1 pinch...
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Rosemary Marinated Salmon
Makes 4 servings
Ingredients
1 Tbsp lemon juice
½ tsp rosemary, crumbled, or 2 tsp fresh, chopped
4 tsp olive oil
4 × 6-oz. salmon steaks
Pepper, to...
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Mini Muscle Meat Loaves
Makes 8 servings
Ingredients
2 lb. extra-lean ground beef (or any lean red meat)
1 diced onion
1 tsp garlic powder
1 cup oatmeal
1 whole egg
¼ cup...
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Banana Bread Shake
Makes 1 shake
Ingredients
2 scoops vanilla whey protein
1 banana
½ cup Quaker oatmeal (cooked in water)
½ cup bran flakes
350 mL water
Directions
Blend...
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Baked Crispy Chicken Nuggets
Makes 6 servings
Ingredients
3 × 6-oz. boneless, skinless chicken breasts
¼ cup oat bran
¼ cup wheat germ
1 Tbsp ground flaxseed
¼ cup ground...
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