The Ultimate ABC Cutting Cook book!

[Adam Knowlden]

In an effort to help spice up the brutal cutting phase of a body builder's life, this cook book will offer a wide variety of recipes, tailored specifically for cutting fat and maintaining muscle!

Post your favorite cutting recipes here!

Please include the macros as well! [img]/forum/images/graemlins/cool.gif[/img]

Note- To discuss a recipe post it in the forum as a new thread. I'd like the recipe books to be just one recipe after another. That way as the book gets large members will not have to sift through pages of conversations, but can just see one recipe after another. Thank you!

[Argheela23]

Protein Pancakes (no carbs)
one of my personal favs which im sure has been posted before but here we go
Ingredients:
1scoop on choc whey
6 egg whites
splenda(as much as u desire)
cinnamon(as much as u want)

Directions:Mix all these in a blender and pour into pan, wait 1-2 mins then flip for another min or so.
Enjoy!!!

Cals:200-220
Protein:53grams
carbs:about 2 grams
fats:1gram

[soccerchick]

Protein Pudding

1.5 scoops beverly int'l ultra size (i'm sure any blended protein will do but have only used beverly)
1 tbsp natty pb, melted
a little ice cold water

melt the pb in a small bowl.
add the protein into the bowl with pb, slowly add a little cold water (how much water you use depends on how thick you want it).
mix it all up until smooth (i use a mixer and make it a pudding-like consistency).
put in freezer for a hour.

eat and enjoy.

270 cals
30p/11c/14f
3g fiber

[KrYptic.x]

"The Competetors Chicken"

What you will need:

1 broiling pan
1 4lb bag of boneless / skinless chicken breasts
1 Can posing oil .. er I mean Pam

1. Spray the broiling pan down with Pam.
2. Evenly sapce the chicken breasts on the pan
3. Set the broiling pan on the 2nd shelf down in the oven
4. Set oven to broil and timer to 17 minutes
5. Cook until golden brown on one side then flip and do the same on the other.
6. Place all the chicken into one large container.
7. Weigh out your chicken for your meal. Don't be afraid to tear apart one or two of the chicken brests to get that 1/2 an oz if needed.
8. Grab a nice big glass of water, a fork and a tbsp of Udo's oil and enjoy!

Note: No condiments now, you can't afford the sodium!

Now do this for 3 out of your 6 meals until at desired bodyfat.

[img]/forum/images/graemlins/grin.gif[/img]

[Adam Knowlden]

"Morning Blend a la OldSchool"

3 cups water
2-4 ice cubes
2-3 scoops vanilla whey protein (Yum! [img]/forum/images/graemlins/grin.gif[/img])
Dash of cinammon
Dash of ginger
Blend on High for frothy effect

46P
0C
0F

[Adam Knowlden]

Muesli

2 cups large-flake oats

3/4 cup oat bran

3/4 cup sliced almonds

1/2 cup shelled unsalted sunflower seeds

2 tablespoons wheat germ

1/4 teaspon cinnamon



1. In a large resealable plastic bag, combine all ingredients.

2. Using rolling pin, crush mixture into coarse crumbs.

3. Shake bag to combine mixture.

Keeps at room temperature for up to one month.



Suggestions:

Combine 1/3 cup Muesli with 1/3 cup skim milk or water, cover and refrigerate over night. For breakfast, combine with 1 container (175g) non-fat, sugar-free fruit yogurt. Enjoy cold or microwaved.

[Adam Knowlden]

Garlic Shrimp Pasta

1 tablespoon extra-virgin olive oil

6 cloves garlic, minced

1/4 teaspoon red pepper flakes

1/2 cup dry white wine, or low-fat chicken stock

1 pound large raw shrimp, peeled and deveined

1/2 cup chopped fresh Italian parsley

1 tablespoon non-hydrogenated soft margerine

6 ounces whole wheat linguine or fettuccine



1. In large non-stick skillet, heat oil over medium heat and cook garlic and red pepper flakes for 1 minute or until garlic starts to turn golden. Add wine/stock and bring to boil. Add shrimp and cook for 5 minutes or until shrimp are pink and firm. Add parsley and margerine and cook until melted.

2. Meanwhile, in large pot of boiling salted water, cook pasta for 8 minutes or until al dente. Drain and add to shrimp mixture. Toss to coat with sauce.

Makes 4 servings.

[andrew3000]

Cheesy Scrambled Eggs

10 egg whites
1/2c fat free cottage cheese

scramble egg whites in fry pan and then add in cottage cheese. let cottage cheese melt on top of scrambled egg whites then mix together.

44p
7c
0f

204kcal

[RGKfit]

Bodybuilder pancakes...one of my favorites and very quick and easy...

1/2 c. raw oats
1/2 c. ff cottage cheese
5 eggwhites
1 tsp. vanilla
cinnamon(just sprinkle in till your heart is content)
(add blueberies if you can have them)


Put all ingredients in a blender, blend for a short period, will be consistency of pancake mix. Have a hot griddle ready and pour "batter" in pancake size servings and grill. Flip over, takes about 2-3 minutes, top with sugar free syrup if you like. (hazlenut is good)

[Adam Knowlden]

Chicken Kabobs with Grilled Asparagus

1 pound fresh asparagus

¼ cup sesame oil
1 tablespoon soy sauce
1 tablespoon sherry
1 tablespoon sesame seeds

1 pound ****ake mushrooms (or mushrooms of choice)
1 medium onion, cut into 1 ½ inch squares
4 chicken breast halves, cut into 1 ½ inch cubes

Snap the woody ends from the asparagus; clean and remove nubs from stalk, if desired. Spray or brush with olive oil. Set aside.

Prepare marinade in a medium bowl by combining sesame oil, seeds, soy sauce and sherry. Reserve 2 tablespoons in smaller bowl and toss onions and mushrooms in smaller bowl to coat. Set aside.

Gently toss chicken pieces with marinade in medium bowl and refrigerate for 15-30 minutes, until ready to cook.

Arrange chicken, onions, and mushrooms on skewer. Place on medium hot grill. Place asparagus spears on grill at the same time. Cook until chicken is done, turning as needed, about 15-20 minutes. Do not overcook. Arrange on a serving dish and enjoy.

Makes 4 servings.

1 serving:
11 g. fat, 30 g. protein, 11 g. total carbohydrates , 3 g. fiber


Exchanges:
3½ lean meat, 2 vegetable, 1½ fat