TOP 10 METABOLIC RECIPES

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1 TOP 10 METABOLIC RECIPES By Rob Connor

2 P a g e 2 Recipe Index Spinach & Feta Omelet... 3 The New Yorker... 4 Ultimate Oatmeal... 5 Chicken Chicpeeze... 6 Pecan Crusted Broiled Salmon... 7 Beef Stir Fry... 8 Muscle Meatloaf... 9 Choco Nutty Butty Bar Mixed Berry Blast-Off Choco Nutter Butter Shake... 12

3 P a g e 3 Spinach & Feta Omelet 6 egg whites 1 whole omega-3 egg 28 ounces (1 slice) feta cheese 1/2 cup mushrooms 1/4 onion Per Serving (makes 1 serving) Calories 403 Protein 58 Carbohydrates 13 Fat 12 1 handful of spinach 4 oz smoked ham 1. Chop mushrooms and onions and sauté in a lightly coated pan of olive oil. 2. After 2-3 minutes add the whisked eggs into the pan and break up the feta cheese and add the ham to the top on top. 3. Cook on low while covered for 3-5 minutes. Remove from pan and enjoy!

4 P a g e 4 The New Yorker 6 egg whites 1 whole omega-3 egg 1 green pepper 1/2 small onion 1 slice cheddar (28 ounces) Per Serving (makes 1 serving) Calories 473 cal Protein 77 g Carbohydrates 10 g Fat 14 g 2 tsp of coconut oil 6 oz turkey ham 1. Whisk all eggs in a large bowl. 2. Chop peppers and onions to desired size. 3. Next, sauté the onions in 2 tbsp in coconut oil. 4. After lightly sautéed, pour eggs into pan and wait a second or two so it evens out. 5. Add peppers, cheese, and turkey ham to the top and continue to cook on low, covered for 3-5 minutes. 6. Remove from pan and enjoy!

5 P a g e 5 Ultimate Oatmeal 1/3 cup oat bran 1/3 cup steel-cut oats 1/2 cup blueberries 1 scoop protein powder (vanilla) Per Serving (makes 1 serving) Calories 520 cal Protein 39 g Carbohydrates 78 g Fat 13 g 1 tbsp whole flax seed 1/3 tsp cinnamon 1/2 tsp salt (if desired) 1. Add oats and 3 cups of water to a large pot. 2. Bring water to a boil, then reduce heat to a simmer and keep covered for 15 minutes. 3. Next, add bran and flax seed. 4. Simmer for 5 minutes and remove from heat. 5. Add berries, cinnamon and protein powder. 6. Stir and let stand for 3 minutes. 7. Serve and enjoy!

6 P a g e 6 Chicken Chicpeeze 1 can chick peas 8 ounce roasted chicken 1/2 cup chopped onion 1 tomato 3 gloves garlic Per Serving (makes 1 serving) Calories 975 cal Protein 98 g Carbohydrates 90 g Fat 26 g 1/4 tsp cumin 1/4 tsp salt 1/4 tsp black pepper 1. In a large skillet, sauté the garlic in 2 tsp of olive oil. 2. Once lightly brown add the chicken and continue to fry for 3-5 minutes. 3. Add the rest of the ingredients from above and cook for 5-10 minutes or to your desired taste.

7 P a g e 7 Pecan Crusted Broiled Salmon 8 ounce salmon filet 1 large handful spinach 2 tbsp pecan meal 2 tsp coconut oil black crushed pepper to taste Per Serving (makes 1 serving) Calories 680 cal Protein 57 g Carbohydrates 7 g Fat 47 g 1. Lay salmon on a plate and apply fresh crushed black pepper to both sides. 2. In a small bowl, mix 1 tsp coconut oil and the pecan meal. 3. Place salmon skin side down on a cooking tray. Using a spoon baste the top of the filet using half on the pecan mixture. 4. Cook salmon in oven at 375 degrees F for 7 minutes. 5. Take out of oven and baste using the other half of the mixture and broil at 400 degrees for the last 7 minutes. 6. While the salmon is in the oven, put 1 tsp of coconut oil into a small sauce pan and heat spinach until it s pliable. (2-3 minutes on low heat) 7. Remove from oven and apply spinach to the top of salmon, serve, and enjoy!

8 P a g e 8 Beef Stir Fry 1 lb sirloin steak (sliced into 1/2 inch strips) 1 onion (chopped) 2 cups broccoli (fresh uncooked) 1 green bell pepper (sliced into strips) 1 red bell pepper (sliced into strips) Per Serving (makes 2 serving) Calories 488 cal Protein 53 g Carbohydrates 12 g Fat 25 g 5 gloves garlic (sliced) 1 tbsp olive oil 1. In a large skillet, add the olive oil and add the garlic and steak. 2. Once steak is nicely browned, add the rest of the ingredients 3. Cook on med to high heat and stir fry for 3-5 minutes. 4. Remove, serve, and enjoy!

9 P a g e 9 Muscle Meatloaf 1 lb lean (93%) ground beef 1/2 cup oat bran 1 cup cottage cheese 2 small eggs (beaten) 1 onion (chopped) Per Serving (makes 2 serving) Calories 548 Protein 69 g Carbohydrates 32 g Fat 19 g 1 stalk celery (chopped) 2 garlic cloves (chopped) 2 tbsp whole flax seed 1. Add beef, eggs and cottage cheese into a large bowl. Mix well. 2. Add the remaining ingredients and continue to mix by hand. 3. Coat the deep dish baking pan with coconut oil and fill it with the mix. 4. Bake at 375 degrees F for 37 minutes. 5. Enjoy!

10 P a g e 10 Choco Nutty Butty Bar 1/2 cup pecan meal 1/2 cup almond meal 1/2 cup peanut butter 1/3 cup flax meal 1 tbsp coco powder Per Serving (makes 6 serving) Calories 396 cal Protein 33 g Carbohydrates 12 g Fat 26 g 2 whole eggs 6 scoops chocolate whey 1. Put all ingredients into a bowl except the protein powder. 2. Mix well, after it turns to a dough throw the protein powder in and mix further until it returns to a dough. 3. Break into 6 individual pieces and form a bar from each placing on a coconut coated baking sheet. 4. Bake for 11 minutes at 350 degrees F.

11 P a g e 11 Mixed Berry Blast-Off 1/2 cup frozen blackberries 1 cup frozen strawberries 1/2 cup frozen blueberries 1/2 cup plain nonfat yogurt 2 ice cubes Per Serving (makes 1 serving) Calories 382 cal Protein 31 g Carbohydrates 64 g Fat 3 g 1 scoop vanilla whey 1 tbsp honey 1/4 cup water 1. Combine strawberries, blueberries, blackberries, and ice into a blender and blend on high for 1 minute. 2. Next, add the remaining ingredients and blend on high until creamy. 3. Serve and enjoy!

12 P a g e 12 Choco Nutter Butter Shake 1 cup chocolate milk 1/2 cup cottage cheese (2%) 2 tbsp natural omega-3 peanut butter 2 cup ice Per Serving (makes 1 serving) Calories 402 cal Protein 35 g Carbohydrates 17 g Fat 23 g 1. Add chocolate milk, peanut butter and cottage cheese to blender and blend on high for 1 minute. 2. Add the ice and continue to blend on high for another 1-2 minutes. 3. Serve and enjoy!

13 P a g e 13 About The Author Hi, I m Rob Connor, an old school iron addict who started out with his first barbell/dumbbell set back in Like most other guys lifting weights at the time, my diet was centered around boiled/grilled chicken/turkey/fish with a little veg 5-6 times per day. The blandness wasn t initially a problem for me. I was so eager and the gains were so rapid that eating such dull meals each and every day didn t seem like a chore at all. As the years went by, I began attempting to spice up (literally) my daily intake of chicken/turkey etc, with a little sprinkling of herbs & spices. This worked for a while but soon began to seem rather dull. I got to the point where I was really struggling to stick to a clean, high protein diet because I couldn t face the tasteless meals much more. This blandness would leave me craving for a decent tasting meal and I d regularly fall off the wagon and succumb to a delicious but unhealthy meal. I decided enough was enough and I needed to start putting in the necessary effort into preparing healthy and tasty meals. I needed to build my own collection of recipes that I knew I could prepare and would meet my diet goals. Now I m no expert in the kitchen so these recipes had to be simple, practicable and most importantly, given my lack of spare time, quick to prepare. I began scouring the internet looking for tasty healthy recipes to add to my personal collection. I d buy just about every healthy cookbook out there, picking out those that met my criteria, namely, healthy, tasty and quick to prepare.

14 P a g e 14 Quite often I would make small adjustments to some of these recipes to suit my own personal pallet or ingredient availability, (something I highly recommend you do). Even the smallest of tinkering can make enough of a difference to turn an unsuitable recipe into one I could use on a regular basis. In time, I became so familiar with so many different recipes that I began experimenting with my own creations. My struggle with boiled chicken and vegetables was over. Eating like a bodybuilder was no longer tough going, my meals were tasty and hit all my nutritional requirements. The effect on my bodybuilding progress was dramatic. I was well fueled prior to going into the gym and well nourished during post gym recovery. I could train and harder in the gym and felt so much more energetic. The gains came quicker and I could drop fat much more easily. These days I m constantly experimenting with new recipe ideas and variations. I also spend considerable time looking at the practicalities of eating like a bodybuilder including, preparation, cost and convenience. I regular post these new recipes/articles on my site, Recipes.org. Be sure to take a look and I welcome our comments on any of my recipes. All the best