Food tips to aid muscle gain

      food tips to aid muscle gain

• Scramble eggs in the microwave. Place eggs in microwaveable container, mix as normal, maybe add

some torn turkey bacon to flavor and cook on high for approx. 2 minutes.

• Hard boil eggs. Place eggs in cold water and bring to a boil for 15 minutes. Limit egg yokes to 4/day, but

feel free to eat extra egg whites. These can be placed in a food storage bag and taken with you. Do not

allow eggs to be a room temperature for more than a few hours. Eggs are less than $2/dozen at Fry’s.

• For convenience use a preservative free deli meat such as Foster Farms. Use real meat when able.

• Lean meats are chicken, fish (white and red) that is labeled wild caught; farm raised is higher fat, turkey,

tuna and red meat cuts marked lean or extra lean or have “loin” as part of the name.

• Trail Mix. A large bag is $5 at Wal-Mart or Sam’s Club. Buy extra raisins, almonds and macadamia nuts

to add to the bag once it becomes half empty. Great source of unsaturated fats and protein.

• Natural Peanut Butter (oil on top). Stir well and refrigerate after opening. The only ingredients should be

peanuts and salt nothing else. Carry the jar in your back pack with a spoon. Can be combined w/ trail

mix. Fry’s carries Kroger Natural Peanut Butter for approx. $2/jar

• Shredded wheat, but not the frosted kind. Buy generic for $2-3/box. If you want to sweeten it, use fruit

such as banana, strawberries or frozen blueberries.

• Malt O’ Meal bag cereals. Saves ½ price v/s brand names.

• Raisins or Fig Newtons. Raisins are excellent for the body’s ph balance thus building muscle.

• Generic brands of Oatmeal w/ whole oats not packets of instant. Buy for approx $2/tub.

• Reduced fat Cottage Cheese. Add apple sauce or pineapple chunks for flavor. Approx $2-3/tub.

• Sweet Potato/Yams. Poke holes in it w/ fork and microwave for 4-8mins depending on size.

• Steamer bags of vegetables from Green Giant or Birds Eye. Make veggies in microwave for $2/bag.

• Uncle Bens Ready Rice: Wild, Whole Grain or Brown. Microwave in bag :90.

• Beans are a great source of fiber and carbs. Refried beans are not.

• Choose whole grain or high fiber rice, breads, tortillas, etc… Avoid white forms.

• Jenny O Turkey Bacon. High protein without the fat. $3 at Safeway. Cook in microwave approx 2mins.

• Low fat/sugar granola. Eat alone or add to oatmeal, yogurt, trail mix, natural apple sauce or cottage

cheese. At Fry’s it is in the bulk bins.

• Avocado Dip or Guacamole.