4 Quick and Easy Muscle Meals to Transform Your Body
You are what you eat. The secret to transforming your body
lies in one simple act – “eating. If you want to build the best
possible body you can, then you need to eat with intelligence
and purpose and you need to always know what it is you are
eating. Let’s look at 4 quick and easy muscle meals that can
help to transform your body.
#1 Grapefruit Chicken
Grapefruit is packed with Vitamin B5 and A, folate, fiber and
potassium along with cancer-fighting lycopene. A half grapefruit
has only 53 calories.
- 2 Tbsp grapefruit juice
- 2 grapefruit, cut into segments
- 2 boneless chicken breasts
- 1/8 tsp freshly ground black pepper
- 1/3 tsp salt
- 1/3 tsp dried thyme
- 1/3 cup dry white wine
- 1/3 cup chicken broth
- 1 tsp honey
- 1 Tbsp olive oil
- 1 1/2 cups trimmed watercress
- Season the chicken with half of the salt, pepper and
thyme.
- Heat the oil in a skillet on medium heat.
- Brown the chicken, 10 minutes per side.
- Add the broth, wine, juice, and honey.
- Simmer until it is reduced to half the original amount.
- Season with remaining salt, pepper and thyme.
- Put watercress and grapefruit on 2 plates then add
chicken and sauce.
#2 Stuffed Muscle Eggs and Pita Bread
The eggs, yogurt and fish make this a meal that’s packed with
protein. Eat it for breakfast or lunch and you will be energized
for your workouts.
- 3 cherry tomatoes
- 2 tbsp Greek yogurt
- 2 Tbsp goat cheese
- 2 hard boiled eggs
- 1/2 whole wheat pita pocket
- 1 leaf of lettuce
- 1 can low sodium wild salmon, chicken or tuna in water
- Sea salt, pepper and garlic to taste
- Mustard
- Fruit
- Diced green onions
- Boil the 2 eggs.
- Peel them and then slice them in half and remove the
yolks
- Add 1/2 the meat protein along with the onions, Greek
yogurt and mustard.
- Add the egg whites to the mixture.
- Eat the meal with pita bread or stuff the pita with the
salad, tomatoes and lettuce.
#3 Tuna Nicoise Salad
- 1 Tbsp champagne vinegar or white wine vinegar
- 1 Tbsp extra-virgin olive oil
- 1/2 minced shallot
- 1 tsp Dijon mustard
- 2 – 6 oz tuna fillets
- 1/2 head romaine lettuce
- 2 oz cooked green beans
- 1 cup cherry tomatoes cut in half
- 2 cooked new potatoes cut in quarters
- 1/4 cup sliced red onion
- 6 caper berries
- 14 nicoise olives
- Preheat grill to medium.
- In a small bowl, whisk together oil, shallot, vinegar
and mustard.
- Season the tuna with salt and pepper to taste.
- Grill the tuna, turning it until it is golden brown and
cooked through – take 6 to 8 minutes.
- Arrange green beans, olives, romaine, tomatoes, onion,
potatoes, berries and tuna in 2 bowls.
- Drizzle with vinaigrette.
#4 Beef Braised in Kiwi-Coconut Sauce with White Beans
- Freshly ground black pepper to taste
- 8 oz cannellini beans (rinse)
- 7 oz coconut milk
- 4 oz pineapple chunks, drain and chop
- 3 Tbsp sunflower seeds
- 3 – 1” boneless beef loin chops
- 2 cups kiwis, peeled and chopped
- 1/8 tsp salt
- 1/2 Tbsp green curry paste
- 1/2 Tbsp canola oil
- 1 Tbsp chopped cilantro
- 1 chopped medium red onion
- 1 1/2 Tbsp sliced shallots
- Heat oil in large pot over medium heat.
- Sprinkle beef with salt and season with pepper.
- Cook chops until bottoms are browned, 2 to 4 minutes.
- Turn and repeat on other sides.
- Transfer to plate.
- Reduce heat to low.
- Add onion – cook and stir until soft, about 5 minutes.
- Add coconut milk, curry paste, and half of the kiwi.
- Bring to a simmer, cover, and cook until fruit is soft,
about 5 minutes.
- Remove from heat.
- Work in batches and puree in blender.
- Return the coconut mixture to your pot and simmer.
- Add beef and any juices.
- Cover and simmer turning halfway through at about 6
minutes
- Cook until the meat is cooked through about 12 minutes.
- In large bowl, mix the beans, sunflower seeds,
pineapple, cilantro, shallots and remaining kiwi.
These four recipes are a great start to transforming your
body.
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