Jacked Up Jello Shots (Preworkout Jello)

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It’s hard to believe that it has been almost 3 years since I posted my recipe for Lemon Protein Jello (or my fancy name for it, Creme de limon gelée). Instead of protein powder, I revamped Jello with supplements that lifters typically use. You can use the same combination of BCAA’s and pre-workout powder that I used or just stick with a single supplement for the Jello.

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Make ahead Bibimbap Beef

Macros for beef & marinade: Protein 92g/Fat 47/ Carbs 12g/Calories 830

Bibimbap is one of the most popular Korean dishes. Usually, it is made with beef, a fried egg, and cooked vegetables on a bed of steamed rice. This “lazy” version allows you to use the slow cooker to brown the beef and cook the vegetables.  You can go about your day as usual and all you have to do is assemble the dish when it’s all cooked.

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Chicken Korma

Recipe adapted from Food Network Magazine

Macros for whole recipe: Protein  125g/Fat 32g/Carbs 16g/Fiber 3g/Calories 786

 

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Cheesy Irish Beer Bread

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Cheesy Irish Beer Bread

Macros for whole loaf : Protein 77g / Fat 15g / Carbs 304g/ Calories 1806

If cut into 10 thick slices:  Protein 8g/ Fat 2g/Carbs 30g/Calories181

Celebrate St. Patrick’s Day with a loaf of beer bread from food.com! The addition of cottage cheese makes the bread moist and the cheddar cheese gives it a nice crunchy crust. 

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Flourless Peanut Butter and Jelly Cookies

   My craving for sweets tends to run rampant on my rest days (when my food needs to be low carb).  Rather than wrecking my macros, I often fit one or two flourless peanut butter and jelly cookies into my rest day meals. It’s a small treat that works wonders on satisfying my (and hopefully, yours!) sweet tooth. 

Makes 16 cookies

Macros per cookie: 8g Protein/Fat 8g/ Carbs 3g/Fiber 2g/Cal 130

Total Macros 120g protein/ Fat 122g/ Carbs 54g/Fiber 26g/Calories 2082

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Coffee Crusted Pork Tenderloin

The ground coffee and spices give the roast pork a hint of acidity and a deep, rich flavor. It’s a surprising combination that works wonders for roasted meat.

Macros for whole recipe: Protein 190g/Fat 45g/Carbs 8g/ Fiber 0g/ Calories 1236

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Quest Bar Cookies and Cream Cheesecake Parfait

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Macros for Whole Parfait: Protein 85g/Fat 17g/ Carbs 72g/Fiber 18g/Calories 739

I recently tried out Quest Nutrition’s newest protein bar and I have to admit that they really nailed the cookies and cream flavor. There are actual pieces of chocolate cookie crumbles and cream chunks in each bar! While the bar is delicious on its own, I went the extra mile made it into a parfait made from liquid cheesecake (a gooey custardy spreadable cheesecake) and dark chocolate pudding! The liquid cheesecake takes about 20 minutes to make and then it needs to be chilled, so plan accordingly! 

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Swole Elvis Protein Pancakes

Fat Swole Elvis Protein Pancakes

Elvis Presley’s favorite combination of peanut butter, banana and bacon sandwich (typically known as a “Fat Elvis”) is transformed into a sweet and salty stack of protein pancakes.  You can practically picture a jacked up Elvis Presley enjoying this dish!

Macros for whole recipe: Protein 52g/ Fat 17f/ Carbs 88g/Fiber 9g/Calories 705

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Superbowl Munchies 2014 Edition

I wanted to share some of my food picks that will be perfect for Super Bowl Sunday (a day meant for football and food)! 

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Guacamole

Protein 6.9 g/Fat 50.7 g/Carbs 29.5

 

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Creamy Chicken and Greens with Roasted Poblano

Protein 148g/ Fat 6g/Carbs 24g

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Slow Cooked Chicken Fajitas 

Protein 203g/Fat 4g/ Carbs 18g

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Cilantro Lime Rice

Protein 9g/Fat 0g/Carbs 64g (1 cup cooked rice)

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Turkey Kebab with Yogurt Garlic Sauce

Kebabs: Protein 85g/Fat 32g/Carbs 7g

Sauce: Protein 12g/ Fat 0g/ Carbs 7g

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Shrimp and Chicken Jambalaya

Protein 104g/ Fat 7g/ Carbs 162 g

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Spicy Buffalo Meatballs

Protein 67g/Fat 31g/Carbs 6/Calories 596

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Cheesy Ham and Kale Waffles

Macros for whole recipe: Protein 63g/Fat 7g/Carbs 106g/ Calories 768

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Ham, Black bean and sweet potato taco salad

Macros: Protein 68g/Fat 13g/Carbs 146g/ Fiber 40g/Calories 892

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Asian Style Black Bean Burgers

Macros for whole recipe: P 43g/ Fat 8g/Carbs 136g/ Fiber 27g/Calories 715Per Burger: P 7g/ Fat 1g/ 23g C/Fiber 5g/ Calories 119

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Grilled Monte Cristo Sandwich 

Macros for whole recipe: Protein 49g/Fat 18g/Carbs 52g/ Fiber 10g/ Calories 565

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Spinach Lasagna Rolls

Total Macros: Protein 139g/Fat 14g/Carbs  185g/Fiber 8g/ Cal 1390

Per Roll: P 17g/F 2g/C 23g/ Fiber 1g/ Cal 174

+ Desserts!

To purchase the ebook, please visit https://gumroad.com/l/ebbbook

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Asian Style Black Bean Burgers

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The Asian flavors found in this meatless burger are a delicious alternative to the traditional beef burger!

Macros for whole recipe: P 43g/ Fat 8g/Carbs 136g/ Fiber 27g/Calories 715

Per Burger: P 7g/ Fat 1g/ 23g C/Fiber 5g/ Calories 119

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Rest day Green Tea Cheescake (Chiizukeiki)

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Green Tea Cheesecake

Adapted from To Food With Love

I received a request through the Facebook fan page for Japanese cheesecake. I was quite surprised to learn that it is basically a hybrid of a soufflé/cheesecake/poundcake! I tweaked the recipe to be more rest day friendly with full fat cream cheese but you can easily swap it with low fat/non fat cream cheese.

Macros for whole cake: P 87g/Fat 90g/Carbs 56g/ Calories 1418

If cut into 8 equal slices: P11g/F 11g/C 7g/Cal 177

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Coconut Chicken

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The chicken is first braised in coconut milk and spices and then broiled until it’s lightly charred and crispy!  This would be wonderfully paired with jasmine rice (if your macros allow for it, of course!)

Macros for whole recipe: Protein 90g/ Fat 52g/ Carbs 4g/ Calories 860

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Crispy Kale Frittata

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Macros/Nutritional Information for whole recipe:

Protein 64 g/Fat 1 g/Carbs 40 g/Fiber 1 g/Calories 423

From my holiday e-book Christmas Brunch with the Epicurean Bodybuilder

Cheers! Have a Happy New Year! 

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Rest Day Chocolate Peanut Butter Truffles

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A classic holiday confection that is easy to make and rest day friendly!

Makes about 10 truffles

Macros Per truffle: Protein 12g/Fat 14g/ Carbs 10g/ Fiber 3g/ Calories 233

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It’s baaaack! Buy Christmas Brunch with the Epicurean Bodybuilder!

Buy it here! Christmas Brunch with the Epicurean Bodybuilder

*If you have already purchased the EBB Collection, then you already have this holiday selection :) *

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