By: James Sadek

After dreaming of eating a variation of food for the last 12 weeks I decided to put all my dreams into writing for this. Below I will give options and examples of some of my favorite meals.

The off-season meals (OFF SEASON meaning bulking, not worrying about abs, just wanting to get bigger and get more calories into the diet) will be tasty and sometimes a little different, but most if not all will have adequate protein. The In Season meals (IN SEASON meaning cutting body fat, trying to get abs and just leaning down in general, but not competing as a lot of the carb, protein and fat content isn't measured) will be a variety of ways to eat healthy meals that will be different and still help you to reach your goals in stead of eating boring 6 egg whites, chicken breast and tuna by themselves.

When in season the meal suggested may still have to be a cheat meal for the week but it will be a tasty, healthy cheat meal.

Breakfast - Off Season

Cereal

Big Bowl Favorite Cereal
Skim milk
Honey
Yogurt
Protein Shake (40-60g protein) - Separate

Fill half the bowl with cereal
Add milk until it reaches top of cereal (not too much)
Add yogurt
Fill rest of plate with cereal
Add more milk
Cover cereal with honey

Eat up, and don't be afraid to go for seconds.

Breakfast - In Season

Protein Pancakes

1 cup of Oatmeal
11 egg whites
1 whole egg
1 packet of sugar free jello

Stir together in a mixing bowl
Cook on a frying pan

(49gP, 54gC, 6gF)

Lunch - Off Season

Chicken Burger

300g Chicken Breast
400g Turkish Bread
Lettuce
Tomato
Mayonnaise
Cheese
Lemon Pepper

Cook Chicken Breast
Cut Turkish Bread in half
Put Mayonnaise on Bread
After Chicken is cooked Place on bottom half of Bread
Place Cheese on top of Chicken
Add Lettuce and Tomatoes
Before closing the topside of the Bread add Lemon Pepper.

Lunch - In Season

Tuna Patties

1 can tuna
1 onion
tablespoon of salt
� teaspoon of pepper
� teaspoon of parsley
3 medium potatoes (boiled and mashed)
1 tablespoon of Butter

Mix potatoes, tuna, Onions, Slat, Pepper and Parsley.
Make into Patties
Fry in butter until brown and heated on both sides
Serve with veggies or salad

Dinner - Off Season

4 whole eggs
4 egg whites
2 cups of cooked rice
Half a block of cheese/cottage cheese (melted)

Cook up, mix all together, enjoy.

Dinner - In Season

Chicken Breast
Some Chunky Tomatoes
Spicy Chili Beans
� onion (chopped)

Cut Chicken Breast into skillets
Cook Chicken Breast and Onions
Stir in Tomatoes and Chili Beans
Cook uncovered for a further 10 minutes
Serve and sprinkle with Low Fat Cheese

After Workout - Off Season

Shake

500ml of milk
2 eggs
200g low fat yogurt
1-cup oats
2 tablespoons of peanut butter
3 tablespoons of honey
2 bananas
1 teaspoon of flaxseed oil
2 serves of protein powder (40g)

Everything you need plus more.

After Workout - In Season

Shake

2 scoops of you protein powder
3 tablespoons of cottage cheese
1 serve of low fat yogurt

For a change to your usual shake

Before Bed - Off Season

In bulking season even before bed try to keep your carbs low but protein high.

Protein powder shake

Protein powder (40g Protein all up)
Ice Cream

Either blend all together into a thick shake or have the ice-cream separate.

Snack - In Season

Tuna Cheese

1 can of tuna
1 serve of cottage cheese

Mix together and eat
Provides an easy way to get the tuna down and doesn't taste to bad either

Modest - (This is one of my favorites.)

1 can of tuna (in water)
A little bit of Fat free mayo
Bit of celery

Mix together. Get some whole wheat crackers and dip. Very good flavor and full of protein.

Sage

8 oz chicken breast
Tablespoon olive oil
1/4-cup brown rice with a little pasta sauce
Sprinkle of basil
Some sweet peas

I just pile all that on a big plate and eat.

Del- Best ever protein pancake

3-4 egg whites
50g cottage cheese
1 small tbsp psyllium husk
30-50ml water
Splenda (LOTS)
Vanilla essence (optional)

Blend together... fry, YUM! You can also add oats for carbs or soak whole wheat bread in it for French toast.

Luke 530 - Bodybuilding meat loaf

12oz. ground chicken, turkey, or lean beef
4 egg whites
1/2 cup oatmeal
1/3 cup skim milk
Seasonings (pepper, etc.)

break egg whites into bowl
*start mixing with electric mixer*
add oatmeal
add meat
add milk
add seasonings (I add black pepper, chili powder, hot pepper powder, meat tenderizer)
mix until thick (mix on high for 1-2 minutes)

Pour in a pan
Put in the oven for 45 min @ 375*F
3 servings.

(36gP, 9gC, 12gF)

Veronika

1 can of tuna (drain out the liquid completely)(smash the tuna up)
Tyme spice (as much as your prefer)
Chopped red onion (as much as you prefer)
1 teaspoon mustard
1 spoonful of mayonnaise (fat-free kind)

Mix all that together and then eat it between two pieces of all-bran bread or wheat bread.... MMMMMmm it's delicious!!

Ugotme

4 whole eggs
4 egg whites scrambled

Add bag of brown rice (100g of uncooked)
Add cheese

Until Next Time,

jamessadek@optusnet.com.au

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