Breakfast Sandwich

Posted on April 4, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

2 slices of Canadian bacon

1/2 red or green bell pepper (sliced and seeded)

2 eggs

1/4 cup no-salt-added, low-fat cottage cheese

1/4 cup spinach

1/2 of 7-inch whole wheat pita

1/4 cup shredded reduced-fat cheese

1 Tbsp of salsa

salt and pepper to taste

Directions:

1. Cook bacon in non stick skillet over medium heat. Set aside.
2. Place peppers in the skillet and saute lightly.
3. While they cook, beat eggs in a small bowl.
4. Add eggs to pan and scramble.
5. When eggs are almost cooked, add cottage cheese to the pan and continue cooking until done.
6. Layer bacon, egg mixture and spinach inside the pita. Top with cheese and seasonings.

Servings: 1

This meal contains 460 calories, 22g of fat, 25g of carbs, 4g of fiber and 42g of protein

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Honey Mustard Roasted Chicken

Posted on April 2, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

1 lb. potatoes, cut into wedges

2 lbs. chicken, rinsed

6 medium carrots, sliced

2 Tbsp olive oil

1-1/2 Tbsp honey

3 Tbsp mustard

1 tsp dried rosemary

2 heads garlic, peeled

salt and pepper to taste

Directions:

1. Preheat oven to 425 degrees F.
2. In a shallow pan, toss potatoes and carrots with oil, salt and pepper.
3. Nestle peeled garlic cloves amongst the vegetables and scatter the rosemary on top.
4. Arrange the chicken among the vegetables and bake uncovered for 30 minutes.
5. Meanwhile, stir the mustard and honey together.
6. Remove the pan from the oven. Carefully take the chicken from the pan to another clean plate. Spread the honey-mustard mixture over the chicken.
7. Stir vegetables in the pan, return coated chicken to the pan, and place pan back into the oven. Bake 10-20 minutes, until chicken is cooked and vegetables are tender.

Servings: 4

This meal contains 356.7 calories, 8.9g of fat, 39.4g of carbs, 5.8g of fiber and 30.5g of protein

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Quinoa and Sausage Stir Fry

Posted on February 27, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

470g Extra Lean Pork Sausage or Ground Pork
1 cup uncooked Quinoa
200g chopped onion
85g chopped green pepper
57g zucchini
Fresh herbs to taste
Salt and pepper to taste
Reduced Sodium Soy Sauce – to taste
Optional – You can add mushrooms, or what ever other thing you wish to add.

Directions:

Rinse and cook quinoa according to directions (1c quinoa to 1c water, boil and simmer 10 minutes until liquid is all absorbed. Fluff with a fork just as you would rice)
BBQ sausage or fry ground pork
Saute onions, green pepper, zucchini and other vegetables until desired tenderness in your favorite medium pan(unflavored coconut oil works great).
Add cooked quinoa to frying pan and stir.
Cut sausage into bite size pieces and add to quinoa mixture or add cooked ground pork.
Mix thoroughly and serve. Add soy sauce to taste.

Servings: 4 (2 cups per serving)

This meal contains 387.4 calories, 13.5g of fat, 36.8g of carbs, 4.1g of fiber and 30.4g of protein

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Greek Egg White Scramble

Posted on February 1, 2013 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

6 large eggs, separated
1/2 pkg. frozen spinach, cooked
4 medium mushrooms, chopped
4 tbsp. feta cheese, crumbled
1 tbsp.low fat butter substitute
Salt and pepper to taste.

Directions:

Into a large bowl, separate the egg whites from the yolks. Throw the yolks away. Add 2 Tbsp. of water and salt, pepper to taste. Using a fork, beat the eggs whites until broken down. When you think you’re done beating, beat some more. Microwave half a package of frozen spinach according to package directions. Allow to cool. Put half of the cooled, cooked spinach between your hands and squeeze excess water from spinach. Repeat with remaining spinach. Don’t skip this step. Don’t be afraid to squeeze the heck out of the spinach. Cook chopped mushrooms in a large skillet using 1 tsp. vegetable oil, until soft. Remove and set aside. Heat same skillet to medium heat, melt “I can’t believe it’s not butter”, add beaten egg whites and cook/scramble. A few minutes before the egg whites are set add spinach, mushroom and heat through. Sprinkle feta cheese on top of scramble.

Servings: 1

This meal contains 357.8 calories, 21.4g of fat, 6.4g of carbs, 2g of fiber and 35.6g of protein

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Cilantro-Lime Flank Steak Salad

Posted on December 18, 2012 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

Dressing and marinade:
Zest and juice of 3 limes
2 teaspoons olive oil
1/4 cup chopped cilantro
Pinch cracked black pepper
1 teaspoon soy sauce
2 cloves garlic, chopped
2 tablespoons balsamic vinegar

Steak:
16 ounces flank steak, visible fat trimmed

Salad:
1 cup whole-wheat Israeli style couscous
1 medium red onion, chopped, (about 1 cup)
16 cherry tomatoes, halved (about 1/2 pint)
1/2 large cucumber chopped (about 2 cups)
4 cups arugula

Directions:

Pierce the steak several times with a fork.
Combine 1/4 cup lime juice, cilantro, olive oil, and black pepper in a small bowl.
Pour half the mixture into another small bowl. Add the lime zest, soy sauce, and garlic to one bowl to create the steak marinade, and add the balsamic to the the other to make the dressing.
Pour the marinade into a heavy-duty zip-top bag and add the steak. Remove any excess air and seal the bag, making sure the meat is thoroughly coated with the marinade. Refrigerate for 2 hours or up to overnight.
Cover the dressing and refrigerate until you’re ready to eat.

At mealtime:
Prepare the couscous according to package directions.
Pour the dressing into a large mixing bowl, then add the onion, tomatoes, cucumber, and arugula and toss well. Add the prepared couscous to the bowl and stir to combine. Refrigerate until ready to serve. (Note: This can all be done ahead of time.)

Preheat the grill to 500 degrees Fahrenheit. Remove the meat from the refrigerator; allow to sit at room temperature for 10-15 minutes while the grill heats up.
Place the steak on the grill and cook for 7 minutes per side for medium.
Let the meat rest on a cutting board for 3 minutes so the juices can redistribute, then slice into thin strips against the grain.
Place two cups prepared salad onto each serving plate and top with 3 ounces cooked beef.

Servings: 4

This meal contains 361.4 calories, 10g of fat, 41g of carbs, 3.8g of fiber and 26.3g of protein

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Easy Tuna Salad

Posted on October 19, 2012 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

1 can tuna in water (drained)

1/3 cup dried cranberries

1/2 fuji apple chopped

1 green onion chopped

2 tbs fat free miracle whip ( to taste)

Salt (to taste)

Romaine lettuce

Directions:

Mix all ingredients in a medium sized bowl except lettuce. Place lettuce on plate and top with tuna salad.

Servings: 1

This meal contains 350.8 calories, 2.3g of fat, 39.2g of carbs, 3.5g of fiber and 43g of protein

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Banana Oat Shake

Posted on September 11, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

Banana Oat Shake

Tastes just like banana bread!

Ingredients:

2 Scoops Cookies N Cream Amino Influx
1 Banana
½ cup dry oatmeal, cooked
12 oz of water

Directions: Cook oatmeal in water, add other ingredients and blend! You can also add cinnamon, nuts and other spices to taste.

Calories: 440

Protein: 29 grams

Fat: 8 grams

Carb: 60 grams

Bodybuilding Accomplishments:

2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2^nd Place Novice Short Class
3^rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1^st Place Novice Lightweight
1^st Place Open Lightweight
1^st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1^st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

2012 NGA Heart of America Natural Classic

3^rd Place Professional

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

JC was born and raised in Melbourne, Australia. He now resides in Bloomington, IL and works as a private detective for a prominent PI firm out of Chicago. JC studied Criminal Justice at Illinois State University. He is married with four children. Besides his family, JC’s greatest passion in life is bodybuilding and fitness – a hobby he picked up in college.

JC has been bodybuilding for roughly four years and started competing in 2011. He has a short but impressive competitive resume. To date he has competed in five drug tested bodybuilding competitions, earning his Pro Card in August, 2011. He is recognized as a Professional Natural Bodybuilder by the National Gym Association (NGA).

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My Favorite Pre Workout Meal

Posted on July 31, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

My Favorite Pre Workout Meal

Ingredients:

3oz cooked Shrimp

3oz cooked Chicken breast

130 oz cooked brown rice

2 cups diced veggies – red, green, yellow peppers, onion

2 tsp Olive oil.

Soy to taste

Preparation:

Prepare the chicken and vegetables by frying on a non-sick pan until veggies are soft and chicken is cooked through. Add rice, shrimp and soy and toss around until mixed evenly and shrimp is warmed through. Remove from heat, add the oil and serve. I try to avoid subjecting the oil to heat so as to preserve its natural benefits.

This meals contains 42 grams of protein, 10 grams of fat and 40 grams of carbs.

Bodybuilding Accomplishments:

2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2^nd Place Novice Short Class
3^rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1^st Place Novice Lightweight
1^st Place Open Lightweight
1^st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1^st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

2012 NGA Heart of America Natural Classic

3^rd Place Professional

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

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Cauliflower Crust Pizza

Posted on July 25, 2012 by JBT LABS

Jon-Carlo Astorina

Contributing Writer

Cauliflower Crust Pizza

Ingredients:

1 cup grated cauliflower
1 egg or 2 egg whites
1 cup mozzarella cheese
*Spices as desired

Preparation:

Preheat oven to 450 degrees. Spray a pan with non-stick spray and then mix all of the ingredients together. Transfer the mixture to the pan and form into a pizza crust. Bake for 15-minutes and then remove from the oven. Prepare the pizza as desired with sauce, cheese and toppings. Place under a broiler until the cheese and toppings are cooked as desired.

Bodybuilding Accomplishments:

2011 ABA Natural Illinois Bodybuilding, Fitness, and Figure Championships
2^nd Place Novice Short Class
3^rd Place Open Short Class

2011 NGA Heart of America Natural Classic
1^st Place Novice Lightweight
1^st Place Open Lightweight
1^st Place OVERALL NOVICE

2011 NANBF Probody Solutions Natural
1^st Place Open Short Class

2011 NGA Titan Classic
OVERALL OPEN MEN WINNER – PRO CARD AWARDED

2012 NGA Heart of America Natural Classic

3^rd Place Professional

Jon-Carlo Astorina is a Team JBT Athlete

See More: http://www.nationalgym.com/

BIO:

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Black Thai Pork

Posted on July 3, 2012 by JBT LABS

(All Bodybuilding Recipes are 300 calories or more)

Ingredients:

18 oz pork chops, cut into stir-fry strips

1 cup salsa OR picante sauce

1/2 cup peanut butter

2 tablespoons soy sauce

2 tablespoons balsamic vinegar

1 tablespoon molasses

1 tablespoon water

1 teaspoon chili powder

1/2 teaspoon ground ginger

1/2 teaspoon garlic salt

1/4 teaspoon pepper

1 tablespoon vegetable oil

1 tablespoon sesame seed, toasted if desired

2 tablespoons thinly sliced green onions

3 cups hot cooked rice

Directions:

For sauce, in a medium saucepan combine salsa, peanut butter, soy sauce, vinegar, molasses and water. Bring to boiling, stirring often. Keep warm.

Meanwhile, in a plastic or paper bag combine chili powder, ginger, garlic salt and pepper. Add pork strips; shake until pork is coated with spice mixture.

In a large skillet heat vegetable oil over medium-high heat; cook and stir pork strips for 2-3 minute or until cooked through.

Spoon the sauce onto individual plates. Arrange the pork strips on top of sauce. Sprinkle with sesame seed, then top with green onions. Serve with noodles or rice.

Servings: 6 (3 oz pork and 1/2 cup cooked rice)

This meal contains 422 calories, 18 grams of fat, 33 grams of carbs, 3 grams of fiber and 32 grams of protein.

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Category Archives: Bodybuilding Recipes

Breakfast Sandwich

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Honey Mustard Roasted Chicken

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Quinoa and Sausage Stir Fry

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Greek Egg White Scramble

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Cilantro-Lime Flank Steak Salad

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Easy Tuna Salad

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Banana Oat Shake

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My Favorite Pre Workout Meal

Cauliflower Crust Pizza

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Black Thai Pork

(All Bodybuilding Recipes are 300 calories or more)

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