Awesome recipes!!

[evansss]

Ive got a ton of great recipes from the book ^the pump^ i purchesed. If anybodys interested just let me know what kind of stuff your looking for and ill post it. The catagories are:

Appetizers
Soups and sandwiches
Salads
Fish and seafood
Lean Meat and poultry
Vegetarian main courses
Pizza and burgers
Vegetable sides
Pump shakes and juices
Dressings and sauces
Desserts
Eggs and pancakes
Snacks
Supercharged plates


And for those who are interested, theres a two week meal plan, one for cutting and one for bulking.

Hopfully this will be sticky material

 

[evansss]

The following is what i thought to be the most useful and easy recipe.


Grilled lemon chicken

Serves 6
1/3 cup fresh lemon juice
1 cup water
3 teaspoons dried oregano
6 boneless skinless chicken breasts 5 to 6 ounces each
1 large lemon cut into 12 slices

In a large nonreactive bowl, stir together the lemon juice, water, and oregano. Add the chicken breasts turn to coat, cover and refrigerate for up to 6 hours.

Light the grill or preheat the broiler

Lift the chicken from the marinade and let the marinade drip off the meat. Lay the chicken breasts on the grill or in a broiling pan and cook 5 to7 minutes on each side or until cooked through.
Serve each chicken breast with 2 slices of lemon

Nutritional Analysis
Total carbs 4g
protein 33g
fat 3.5 g
Cals 170

 

[evansss]

Im bored so ill post a few more.

Steak Pizzaiola

Serves 4
10 ripe tomatos, cored and coarsely chopped
10 ounces of white or cremini mushrooms sliced (5-6 cups)
2 red bell peppers, seeded and diced
2 tablespoons dried basil
four 1 inch thick rib-eye steaks about 8 ounces each

Preheat the broiler.

In a large saucepan, cook the tomatoes,muchrooms, and peppers over low heat for 4-5 minutes, stirring gently, until the vegetables soften and are hot. Dot not add water. Stir to prevent sticking. Add the basil, stir to mix and them remove the pan from the heat. Cover and set aside. YOu will have about 4 cups of vegetables.

In a dry 12 inch skillet, sear the steaks over high heat for 2-3 minutes on each side until brown. Transfer to a broiler pan.

Using a slotted spoon, spoon the tomato-mushroom mixture around the steaks without covering them. Add about 2 cups of the pan juices from the vegetables to the steak or enough to reach the top of the steaks.

Broil for 4-5 minutes for medium rare. Cook longer for better done meat.
Let the steak rest for about 5 minutes and then slice on the diagonal. Serve with the veggies spooned over it

Nutritional Analysis
Total carbs 23g
Protein 43g
Fat 9g
Dietary fiber 3g
Cals 480

 

[Fender]

Im bored so ill post a few more.

Well???? We're waiting.....

 

[evansss]

ive got a shitload of them...what kinda stuff do you want...

 

[B.Reel]

how bout' something with crab in it...

 

[evansss]

Summer Shake

even though its almost over, ill post the recipe for the summer shake

Serves one, makes about 2 cups.

8 large fresh or frozen strawberries, rinsed and trimmed if fresh, quartered
8 ice cubs roughly broken
1/2 cup of homemade or frozen and reconstituted lemonade see note
1/2 cup nonfat vanilla frozen yougurt or lemon or orange sorbet (1 generous scoop)

Put the strawberries,ice cubes, lemonade, and yougurt in blender, blend until smooth.

Note: you can substitute crystal lite for fresh or frozen lemonade

Total carbs 37g
Protein 6g
fat .5g
Fiber 3g
Calories 170


Easy, i know but its pretty damn delicious.

 

[PurplePatriot]

breakfast?

 

[evansss]

Baked Salmon with tomato salsa

no crab, but a bunch of seafood recipes.

This one looked good.

Serves 4

1 tablespoon olive oil
1 1/2 pounds of salmon fillets
4 large plum tomatoes cored and diced
1/2 red onion chopped
1/2 orange bell pepper diced
1/2 bunch fresh cilantro, chopped ( thick stems removed about 1/2 cup)
1 hot chili pepper such as a jalapeno or serrano seeded and diced, optional
1 teaspoon dried oregano
1 large clove garlic thinly sliced
juice of 3 limes
1/4 tablespoon red pepper flakes, optional
3 to 4 tablespoons minced flat-leaf parsley, optional

Preheat the oven to 425 degrees F.

Brush the olive oil in a baking pan large enough to hold the salmon fillets comfortably. Lay the salmon in the pan
In a bowl combine the tomatoes, oninon, bell pepper, cilantro, chili pepper, if using, oregano and garlic. Add the lime juice and pepper flakes, if using, and toss to mix. you will have about 4 cups. Spoon the salsa and juices around the salmon in the pan spooning a little on top, too. Cover with alumunum foil.

Bake for 10-12 minutes. Remove the foil and checkfor doneness. If the salmon is not opaque and flakes when prodded with a fork, replace the foil and bake for 8-10 minutes or until cooked. Check serveral times during cooking. Serve immediatly, sprinkled with parsley if desired.

Total Carbs 10g
Protein 40g
Fat 16g
Fiber 2g
Cals 340

 

[evansss]

Turbo Chicken Omelet

For breakfast, try:

Serves 1

Olive oil cooking spray
1 cup asparagus tips or coarsely chopped broccolini
5-6 ounces of boneless, skinless, chicken breast or tenders
5 large egg whites
1/4 teaspoon freshly ground black pepper

Preheat the oven to 400 degrees F. Spray an ovenproof 8 inch nonstick skillet with olive oil cooking spray. Put cool water in a saucepan to about a depth of 2 inches. Bring to a boil over meadium-high heat. Add the asparagus tips or broccolini, reduce the heat to a simmer and blanch for 1 minute. Drain and set aside to cool

In a saucepan, bring 2 to 3 inches of water to a boil over medium high heat. add chicken reduce heat to a simmer. cover. gently poach for 8-10 minutes, or until the chicken is pale colored and cooked through. Alternatively, grill the chicken breast in a counter top grill until cooked through.

Let the chicken cool until you can handle it and then cut it into chunks. You will have about 1 cup. Put the egg whites in a bowl and whisk until frothy. Add the chicken, blanched asparagus or broccolini and pepper and stir to mix. Pour egg whites into pan, and bake for 8-10 minutes or until set.

Total Carbs 7g
Protein 54g
Fat 5g
Fiber 0
Cals 290

 

[OC Cartel]

post more low carb lunches and dinners please.

 

[shaggz]

what about a meal with some fucking callories in it. i need to bulk. any new ideas?

 

[Fender]

ive got a shitload of them...what kinda stuff do you want...

Anything with chicken....I loves me some chicken...

 

[evansss]

A good low carb dinner

For a great low carb dinner ( or even a big lunch) you can try

Rib-eyed steak with roasted garlic

Serves 4

Juice of 2 lemons
1tablespoon fresh thyme
1/2 freshly ground black pepper
2 heads garlic
four 8-ounce rib-eye steaks

Preheat oven to 375 degrees F

In a small bowl, whisk together the lemon juice thyme and pepper

Pull the outer papery skin from the garlic heads but leave a thin skin to hold the cloves together.

Lay a large sheet of aluminum foil on the work surface and arrange the heads in the center.

Sprinkle 2 tablespoons of the lemon dressing over them. reserve the rest of the dressing. wrap the heads securely in the foil and roast for 45 to 50 minutes or until the garlic pulp is soft. unwrap and set aside to cool

Turn off the oven and preheat the broiler.

Lay the steaks on a rack in a broiler pan and drizzle the remaining lemon dressing. broil 5-6 inches from the heat for 5 mins turn and broil 4-6 mins longer for med. rare.

Squeeze the garlic pulp from the individual cloves. put the soft pulp in a bowl and serve it alongside the steaks or spread it over the top of the steaks while they are hot from the broiler.

Total carbs 5g
Protein 39g
fat 21g
fiber 0g
cals 380

-------------------------------------------------------------------------

serve with a side of

Steamed Green and White Vegetables

Serves 4

1/2 bunch broccoli cut in florets, thick stems discarded ( about 3/4 pound of broccoli)
1/2 head of cauliflower, cut into florets (about 3/4 oound of cauliflower)
2 small zucchini trimmed and sliced (about 3/4 pound)
1 small carrot trimmed peeled and sliced
zest of 1 lemon finely grated

Chop the broccoli and cauliflower florets into bite sized peices
In a steamer basket set over boiling water or in an electric steamer. steam the veggies for 3-5 minutes or until fork tender. Serve the steamed veggies sprinkled with zest

Variation: Sub 1 cup of thinkly sliced snow peas for the carrots. you could aslo sub 3/4 pound of trimmed and halved wax beans for the carrots.

Per serving

Total carbs 10g
Protein 4g
fat .5g
fiber 5g
cals 50
-------------------------------------------------------------------------
You can also serve sald with this meal as well

Romaine Dill Salad

Serves 6

1 large or 2 small Romaine lettuce hearts coarsely chopped
i small bunch fresh dill chopped
1/2 cup thinly sliced scallions
2tablespoons white balsamic vinegar
1 tablespook extra-virgin olive oil
Chopped fresh oregano

In a lage bowl toss the lettuce with the dill and scallions

In a small bowl, whisk together the vinegar and oil. Pour over the greens and toss to mix

Sprinkle a little oregano over the salde and sever immediatlely.

Per serving:
Total carbs 5g
Protein 2g
Fat 2.5g
Fiber 2g
Cals 50
-------------------------------------------------------------------------

I dont know how low carb you need to go for your meals but ive just provided you with a three course meal that only has 20 grams of carbs yet still giving you 45 grams of protein.

 

[evansss]

A great bulking plate

Known as the Flying High Plate, this will satisfy anybody that is looking for calories and wanting to bulk up.

Serves 1

2 ounces whole wheat Fettuccine or Spaghetti
1 serving of grilled lemon chicken sliced ( Please see my post above for recipe)
1/2 cup plus 2 table spoons of homade tomato sauce ( please see below for recipe)
4 ounces of nonfat mozzarella shredded.

Preheat the oven to 375 degrees F.

Cook the pasta in a saucepan of rapidly boiling water for about 8 minutes or until al dente. Drain the and transfer to a small baking dish ( a pie plate works well)

Top the pasta with the chicken and tomato sauce. Sprinkle the cheese evenly over the sauce. Bake for 8 to 10 minutes or until hot and bubble. Serve immediatlely.

Per serving:
Total Carbs 54g
Protein 64g
Fat 7g
Fiber 7g
Cals 540

 

[evansss]

Homemade Tomato Sauce

Makes about 1 1/2 cups

1 small onion quartered
1 clove garlice, optional
6 plum tomatoes cored seeded and quarted
2 teaspoons olive oil
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
sea salt optional

In a bowl of a food processor fitted with a metal blade, chop onion and garlic by pulsing 2 to 3 times. Add the tomatoes and pulse 4 to 5 times. the mixture should have some texture. Alternativly chop the tomatoes onions and garlic into small peices.

In a medium saucepan, heat the oil and add the tomato-onion mixture. Cook over medium low heat, stirring to prevent sticking for abonut 5 mins until heated through and bubbling.

Add the oregano and basil. Cook uncovevered for about 20 minutes stirring frequently until thickened to a sauce like consistancy and most of the liquid evaporates. Taste and season with salt if desired.

Per serving
Carbs 3g
Protein 0
Fat 1g
Fiber 1g
Cals 20

 

[Drij]

Appetizers
Soups and sandwiches
Salads
Fish and seafood
Lean Meat and poultry
Vegetarian main courses
Pizza and burgers
Vegetable sides
Pump shakes and juices
Dressings and sauces
Desserts
Eggs and pancakes
Snacks
Supercharged plates

And for those who are interested, theres a two week meal plan, one for cutting and one for bulking.

Are you typing all of this out? Why don't you make it into a document then upload it.

What is the bulking plan?

Nice avatar.

 

[A-10]

For breakfast, try:

Serves 1

Olive oil cooking spray
1 cup asparagus tips or coarsely chopped broccolini
5-6 ounces of boneless, skinless, chicken breast or tenders
5 large egg whites
1/4 teaspoon freshly ground black pepper

Preheat the oven to 400 degrees F. Spray an ovenproof 8 inch nonstick skillet with olive oil cooking spray. Put cool water in a saucepan to about a depth of 2 inches. Bring to a boil over meadium-high heat. Add the asparagus tips or broccolini, reduce the heat to a simmer and blanch for 1 minute. Drain and set aside to cool

In a saucepan, bring 2 to 3 inches of water to a boil over medium high heat. add chicken reduce heat to a simmer. cover. gently poach for 8-10 minutes, or until the chicken is pale colored and cooked through. Alternatively, grill the chicken breast in a counter top grill until cooked through.

Let the chicken cool until you can handle it and then cut it into chunks. You will have about 1 cup. Put the egg whites in a bowl and whisk until frothy. Add the chicken, blanched asparagus or broccolini and pepper and stir to mix. Pour egg whites into pan, and bake for 8-10 minutes or until set.

Total Carbs 7g
Protein 54g
Fat 5g
Fiber 0
Cals 290

I'm likin this one The book is called "The Pump" you say? How much did she run you? I might have to stop in and pick it up when I have a chance.

 

[freakinhuge]

I am going to give the bulking pasta a try tonight.

 

[evansss]

I'm likin this one The book is called "The Pump" you say? How much did she run you? I might have to stop in and pick it up when I have a chance.

10 dollars used including shipping from amazon.com. well worth the money