Author Archives: prmam25

Makes 4 Servings – 1 pound fresh tilapia fillets – 2 Tbsp. extra virgin olive oil – 1 Tbsp. lime zest – 1/4 cup freshly-squeezed lime juice – 1/4 cup orange juice (preferably freshly-squeezed) – 1/2 thai red pepper (optional, only if you like it spicy) – 1 tsp. seasalt – 1/2 tsp. freshly-ground blackContinue reading “Citrus Baked Tilapia”

Makes 4 Servings – 1 Tbsp od olive oil – 1 chopped onion – 2 egg whites – 1/4 cup oat bran – 1/4 cup cooked, mashed sweet potato – 1 teaspoon oregano – 1/2 teaspoon sea salt – 1/2 teaspoon ground black pepper – 1 lb / 455 g ground bison Directions 1. HeatContinue reading “Buffalo (Bison) Burgers”

Makes 1 Servings – 1 teaspoon olive oil – 3 cups broccoli – 2 thinly sliced carrot – 1 onion, cut into wedges – 6 oz. sirloin steak cut into strips – 3 tbsp low sodium chicken or beef broth – 1 tbsp reduced sodium soy sauce – 1 teaspoon whole wheat flour – 1/2Continue reading “Beef & Broccoli Stir Fry”

Makes 9 Servings 1.5 lbs Ground Buffalo (Bison) or Extra Lean Ground Beef 1 cup diced Onions 1 diced Green Pepper Garlic (3 cloves, minced) 1 tbsp Chili Powder 1 teaspoon Turmeric 1 teaspoon Oregano 2 Cans (15oz/can) Black Beans 2 Cans (15oz/can) Diced Tomatoes (with juice) 1 Can (14oz) Low Sodium Beef Broth 1/4Continue reading “The Muscle Cook’s chili”

Makes 4 Servings – 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) – 4 cups fresh spinach – 2 Tbsp of garlic – 1/4 cup walnuts crushed – Salt – Fresh ground black pepper – Olive oil (not extra virgin) Directions 1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cutContinue reading “Roasted Chicken Breast with Spinach and Walnuts Stuffing”

Makes 6 Servings – 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each – 1/4 cup / 60 ml of oat bran – 1/4 cup / 60 ml of wheat germ – 1 Tbsp / 15 ml coarsely ground flaxseed – 1/4 cup / 60 ml coarsely ground almonds – 1/2Continue reading “Baked Crispy Chicken Nuggets”

Makes 6 Servings – 2 lbs of ground Turkey – 1 teaspoon of olive oil – 1 diced Onion – 1 teaspoon of Garlic(optional) – 1/3 cup Dried Tomatoes – 1 cup of Whole Wheat Bread Crumbs – 1 Whole Eggs – 1/2 cup of Parsley – 1/4 cup of Low Fat Parmesan – 1/4Continue reading “Dave’s Famous Turkey Meat Loaf”

Makes 1 Serving (6 pancakes) – 1/4 cup oatmeal – 6 egg whites – 1 tbsp ground flax – 1/2 tbsp cinnamon – 1/4 teaspoon of Baking Soda – 1 teaspoon of Splenda Directions 1. First heat a frying pan until hot and then reduce to medium temperature. 2. After mixing together all the ingredientsContinue reading “High Protein Pancakes”

Makes 1 Serving (About 3 Muffins) – 3/4 cup oatmeal – 1/4 cup Oat Bran – 6 Egg Whites – 1/2 scoop (15g) of Vanilla Protein Powder – 1/4 teaspoon of Baking Soda – 1 teaspoon of Splenda – 1 tbsp of Flax Oil – 1 diced Apple – 2 Tbsp of Unsweetened Apple SauceContinue reading “Apple & Cinnamon High Protein Muffins”

Makes 1 Serving – 3/4 cup oatmeal – 8 Egg Whites – 1/2 scoop (15g) of Chocolate Protein Powder – 2 teaspoons of Pure Cocoa Powder – 1 teaspoon of Splenda – 1 tbsp of Flax Oil – 1 cup of frozen Blueberries – 1/4 cup of water Directions 1. In a big bowl, mixContinue reading “Dave Ruel’s Anabolic Blueberry Oatmeal”