Essential Bodybuilding Cookbook: 150 Healthy, Simple & Delicious Bodybuilding Recipes To Meet Your Every Need (The Healthy Bodybuilding Cookbook Series) 063206384X, 1911364073

Table of contents :
INTRODUCTION
C1: DIET AND NUTRITION
Calories
Protein
Carbohydrates
The glycemic index
Fats
Water
Alcohol
C2: MUSCLE STARTS IN THE KITCHEN
Your grocery list
Cooking and meal prep essentials
C3: EATING TO BUILD MUSCLE
Why you can’t gain weight
How many calories do you need for extreme muscle growth?
How much weight should you be gaining each week?
C4:EATING TO BURN FAT AND GET
Why people can’t lose weight
How to calculate calorie intake to burn fat
Sample meal plan
C5: PRE & POST WORKOUT NUTRITION
BREAKFAST
Mighty Quinoa Breakfast Cereal
Bounty Oats
Brawny Buckwheat Breakfast Granola
Sizzling Sausage Patties
Get-Fit Frittata
Eggs In Avocados!
Brilliant Breakfast Bircher
Mighty Mini Meatloaves
Score-Board Scotch Eggs
Epic Egg Muffins
Turkey Bacon Omelette
Banana & Hazelnut Oatmeal
Perfect Pancakes
Workout Waffles
Strengthening Spinach Scramble
Sweet Potato Pancakes
Classic Steak, Mushroom & Eggs
Pumpin’ Pumpkin Pancakes
Bodybuilder’s Banana Pancakes
Cherry Protein Porridge
POULTRY
Artichoke & Tomato Chicken Bake
Cajun Chicken
Chicken Burgers & Guacamole
Divine Duck Breasts
Tasty Turkey Burgers
Oven-Baked Chicken Thighs
Nourishing Nutty Noodles
Training Turkey Kebabs
Carrot Noodles & Cilantro Chicken
Powerful Pesto Chicken
Mediterranean Chicken & Eggplant
Bodybuilding Fajitas
Mighty Stuffed Peppers
Caribbean Turkey Thighs
Chicken With Homemade Slaw
Cheeky Chicken Curry
Lemon Chicken With Swede & Kale Puree
Tomato, Mozzarella & Basil Chicken
Turkey & Cranberry Sauce
Tandoori Style Chicken Drumsticks
Turkey Meatballs & Couscous
MEAT
Roasted Rump & Root Veg
Mix ‘N’ Match Beef Burger
Fit Lamb Steaks With Tzatziki
Bodybuilding Beef Stew
Muscle Meatball & Celeriac Spaghetti
Lemongrass & Chili Beef
Powerful Pork & Speedy
Muscle-Friendly Lasagne
Barbell Beef Curry
Chili Beef & Mango Salsa
Chunky Chinese Stir Fry
Moroccan Lamb Tagine
Lean Beef Stroganoff
Chili Beef In Lettuce Tortillas
Beef & Pearl Barley Casserole
Eggplant & Sweet Potato Lasagne
Steak, Egg & Mushroom Frenzy
Red Thai Curry With Duck
Slow Cooked Spicy Steak & Beans
Sweet Potato Cottage Pie
Beef Chili Con Carne
VEGETARIAN & VEGAN
Training Tofu Broth
Mexican Beans & Quinoa
Vegan Lasagne
Toasted Sesame & Peanut Tofu
Halloumi Burgers & Chili Ketchup
Strong Spaghetti Squash Quinoa
Spiced Cauliflower & Chickpea Curry
Garlic Stuffed Mushrooms
Creamy Walnut Penne
Pumpkin & Pine Nut Casserole
Chinese Tempah Stir Fry
Aesthetic Asparagus & Beetroot Tart
Raisin & Root Veg Stew
Spanish Paella
Kino Kedgeree
Zesty Zucchini Pasta & Protein Peas
Scallion & Goats Cheese Pancakes
Chili & Honey Squash With Crispy Kale & Tofu
Lime & Ginger Tempah
SEAFOOD
Calamari & Shrimp Paella
Salmon Fillet & Pesto Mash
Fennel & Olive Sea Bass
Bulk-Up Sardines With Lemon, Garlic & Parsley
Cod, Pea & Spinach Risotto
Rainbow Trout
Langoustine & Sweet Potato Fries
Tomato & Walnut Sole
Salmon Burgers With Avocado
Heavy Haddock & Bean Stew
Asian Spiced Halibut
Terrific Tuna Nicoise
Sesame Monkfish & Fruit Salsa
Ginger & Honey Mahi-Mahi With Orange Salad
Smoked Trout Fish Cakes
Scallops With Cauliflower & Chili
Coconut Shrimp & Noodles
Spicy Swordfish Steaks
Thai Training Broth
Garlic & Lemon Shrimp Linguine
Mighty Mussel Broth
Tuna Steaks With Nutty Green Beans
Chunky Cod Parcels
Haddock & Kale Crumble
Seafood Kebabs & Cucumber Salad
SOUPS
Carrot, Quinoa & Tarragon Soup
Spaghetti Squash & Yellow Lentil Soup
Red Pepper & Pinto Bean Soup
Chicken & Lemongrass Soup
Curried Chickpea & Garlic Soup
Nutmeg, Spinach & Pork Soup
White Bean & Med Veg Soup
Healthy Vegetable Stock
Lean Chicken Stock
SIDES, SALADS AND SNACKS
Pear & Pecan Chips
Mixed Seed Topper
Blueberry Energy Burst
Parsnip & Rutabaga Chips
Homemade Sweet Potato Fries
Red Pepper Hummus
Powerful Pumpkin Mash
Latin Rice
Nutty Green Beans & Broccoli
Turkey & Tabbouleh Salad
Spinach Pesto & Crudites
Goats’ Cheese, Endive & Pomegranate Salad
Cucumber, Poppy Seed & Arugula Salad
Zucchini, Bulghar Wheat And Eggplant Salad
Butter Bean, Tomato & Spring Onion Salad
Crab & Arugula Salad
SHAKES, DRINKS AND DESSERTS
Chocolate & Berry Shake
Brilliant Banana Shake
Tangerine Twist
Power Protein Shake
Immune Boost
Lemon Boost
Ginger & Lemon Green Iced-Tea
Banana & Peanut Milkshake
Yogurt Shake
Crunchy Apple Pie
Strawberry Mousse
Pecan & Dark Chocolate Chip Cookies
Raspberry & Vanilla Muffins
Raisin & Coconut Boosters
Vanilla Pancakes & Apricots
CONVERSION TABLES
REFERENCES