It's just about all concerning the cut with the meat that anyone simply buy.People are usually scare...

1. 10 Meat-Based Meals Guaranteed To Build Muscle
It's just about all concerning the cut with the meat that anyone simply buy.
People are usually scared of red meat, but in the big event you consume the proper kinds in the right
amounts, it's completely fine. Within fact, it's a fantastic source of quality, muscle-building protein.
Simply consider the recipes in the 21-Day Shred Cookbook pertaining to example. the Steak with
Salsa recipe packs an astonishing 89 grams of protein as the Pork Loin along with Potatoes recipe
has 62. But, to your non-red meat days (yes, there needs for you to be a few of those), there are
plenty of additional protein-packed recipes to try (Lemon and Herb Chicken sound good? How in
regards in order to a Turkey Egg White Scramble?) So, stock your kitchen with the ingredients on
the 21-Day Shred Cookbook Grocery list and acquire ready to end up being able to sculpt the
greatest entire body of your life.
1. Perfect Breakfast Sandwich
INGREDIENTS:
2 slices Canadian bacon
½ red or perhaps green bell pepper, sliced and seeded
2 eggs
½ cup no-salt-added, low-fat cottage cheese

2. ½ cup spinach (raw or cooked)
1 7-inch whole-wheat pita
½ cup shredded reduced-fat cheese
Salt and refreshing ground
black pepper to taste
1 tbsp salsa
DIRECTIONS:
1. Cook bacon inside a nonstick skillet over medium heat. Set aside.
2. place peppers inside the skillet as well as saute lightly.
3. Whilst that they cook, beat eggs inside a tiny bowl with a fork.
4. Add eggs for you to pan as well as scramble. While eggs are generally almost cooked, add cottage
cheese and carry on cooking until done.
5. Layer bacon, egg mixture, along with spinach inside pita pocket. Best using cheese, salt, pepper,
as well as salsa for you to taste.
SERVES: 1
NUTRITION: 460 calories; 42 g protein; 25 g carbs; 22 g fat
***
2. Turkey Egg White Scramble
INGREDIENTS:
3 slices turkey bacon such as Jennie-O Added Lean Turkey Bacon
1 ½ cups egg whites such as all Whites 100% Liquid Egg Whites
¼ cup diced tomato
¼ cup diced onion
¼ avocado, sliced
1 oz low-fat cheese, shredded
DIRECTIONS:
1. Cook turkey bacon inside microwave with regard to 60 mere seconds or even until crisp.

3. 2. Within a sizable bowl, combine egg whites, tomato, and onion. Microwave a couple of minutes,
stir, then cook two a lot more minutes.
3. Add crumbled bacon, as well as best with avocado and cheese.
SERVES: 1
NUTRITION: 521 calories; 56 g protein; 40 g carbs; 11 g fat
***
3. BBQ Chicken Salad
INGREDIENTS:
8 oz chicken for example Tyson Grilled Ready Refrigerated fully Cooked Grilled Chicken Breast
Strips
2 cups green salad
1 oz fat-free Feta cheese, crumbled
2 tbsp slivered almonds
2 tbsp low-fat dressing
2 tbsp barbecue sauce
DIRECTIONS:
1. Heat chicken for 3-4 minutes.
2. Combine salad, cheese, almonds, and also dressing.
3. Brush barbecue sauce in chicken strips as well as add to end up being able to salad.
SERVES: 1
NUTRITION: 515 calories; 63 g protein; 32 g carbs; 5 g fat
***
4. Egg Burger with Garlic Spinach
INGREDIENTS:
1 egg
2 tsp olive oil

4. 1 clove garlic, minced
1 cup spinach
4 oz lean ground beef
Salt and pepper to taste
½ tomato
DIRECTIONS:
1. Submerge egg in drinking water in a saucepan and bring to a boil over higher heat. Protect
saucepan, shut off stove, and take away pan through burner. Allow for you to sit for ten minutes,
then location egg in the bowl involving cold water. Peel egg.
2. Heat 1 tsp oil inside a nonstick skillet more than higher heat. Add garlic along with saute until
golden brown. Add spinach as well as stir frequently until wilted, concerning 5 minutes. Remove via
skillet.
3. Shape beef in to patty around egg along with add seasoning.
4. Add one tsp oil to skillet, boost heat to always be able to high, add patty, and cook for just two
minutes every side. Remove patty.
5. Making Use Of any grater as well as microplane, grate tomato in to always be able to a tiny bowl.
Plate patty more than spinach, best with tomato, and serve.
SERVES: 1
NUTRITION: 371 calories; 41 g protein; 4 g carbs; 21 g fat
***
5. Mediterranean Cucumber Chicken Slider
INGREDIENTS:
½ big cucumber
8 oz chicken breast, diced
Salt along with black pepper for you to taste
4 tbsp hummus
1 cup infant spinach
½ large tomato, diced
2 tbsp red onion, slithered

5. DIRECTIONS:
1. Cut cucumber lengthwise and work together with a spoon in order to scoop out seeds along with
some regarding the flesh.
2. Sear chicken in the nonstick skillet more than medium-high heat for approximately one minute
then decrease in order to medium as well as cook until done, with regards to 12 minutes. Season
with salt as well as black pepper.
3. Spread hummus on inside regarding both cucumber slices.
4. In one slice, layer spinach, chicken, tomato, as well as onion. Shut and also serve.
SERVES: 1
NUTRITION: 608 calories; 45 g protein; 59 g carbs; 24 g fat
***
6. Elk Burger
INGREDIENTS:
1 ½ lbs ground elk
Black pepper as well as kosher salt in order to taste
¾ cup Feta cheese, crumbled
½ cup Napa cabbage, sliced thin
1 serrano chili, thinly sliced
4 hamburger buns
CARAMELIZED ONIONS:
1 tbsp vegetable oil
1 big onion sliced
1 tsp kosher salt
DIRECTIONS:
1. Preheat broiler environment inside your oven to always be able to medium heat along with insert
significant oven-safe pan.
2. Form 4 equal-size patties. Season elk together with pepper and also salt, then location as

6. numerous patties as will suit comfortably within the pan. Allow for you to brown on a new single
side, approximately 2-3 minutes, and also flip. Add crumbled Feta. Broil for you to desired doneness.
3. Pertaining To onions, set any skillet to end up being able to medium-low heat on your own stove
whilst burgers cook. Add oil, then onions, then salt. Toss together and allow to prepare slowly
regarding 45 minutes. Stir every 5 minutes to ensure even cooking. When browned and also
softened remove coming from heat, transfer to some bowl and hang aside.
4. Assemble the particular burger, stacking onions, cabbage, and seranno chilli onto burger along
with bun. Serve hot.
SERVES: 4
NUTRITION: 528 calories; 42 g protein; 29 g carbs; 24 g fat
***
7. Lemon and Herb Chicken
INGREDIENTS:
½ fresh complete chicken
Salt as well as black pepper for you to taste
1 tsp oregano
1 tbsp lemon juice
1 parsnip, peeled and diced
½ cup brown rice
¼ cup black beans, drained and rinsed
DIRECTIONS:
1. Preheat oven to 400.
2. Rinse the chicken as well as pat dry having a paper towel.
3. Grease the baking tray along with lightly brush chicken together with olive oil. Season using salt,
pepper, oregano, and lemon juice.
4. Location chicken upon baking tray as well as bake until it browns, about 15 minutes, then reduce
heat for you to 350. Cook pertaining to additional twenty minutes per pound associated with
chicken.
5. Insert the meat thermometer right into a thigh. the chicken can be ready when it's within the 165-
180 degree range. Remove through oven and enable to relax pertaining to five minutes.

7. 6. Although chicken cooks, carry an inch involving h2o to some boil in the medium skillet over high
heat, add parsnips, cover, along with boil for 10 minutes. Mash using a fork.
7. Cook rice in accordance with package deal instructions and combine using parsnips along with
beans. Serve alongside chicken.
SERVES: 1
NUTRITION: 990 calories; 109 g protein; 97 g carbs; 16 g fat
***
8. Old West Muscle Mass Burger
INGREDIENTS:
1 lb ground buffalo (bison) meat as well as any kind of lean, grass-fed ground beef
¼ cup quick oats
¼ cup mushrooms, diced
¼ cup onions, diced
1 tsp dried oregano
1 tsp dried parsley
Pinch cayenne pepper
1 tbsp Worcestershire sauce
Sea salt in order to taste
4 whole-wheat hamburger buns
DIRECTIONS:
1. Within any bowl, combine the initial eight components along with shape into 4 1/4-inch-thick
patties.
2. Grill the patties at medium-high heat, 4 to 5 minutes for each side.
3. Serve on a whole-wheat hamburger buns (or consume as is, in case a person are watching your
current carbs) along along with your favorite greens and also condiments.
SERVES: 4
NUTRITION: 336 calories; 37 g protein; 29 g carbs; eight g fat
***

8. 9. Steak using Salsa
INGREDIENTS:
½ tomato
1 tbsp red onion, diced
1 tbsp cilantro, diced
1 tbsp jalapeño, diced
½ avocado, diced
2 tbsp black beans, drained as well as rinsed
2 tsp lemon juice
1 tsp olive oil
8 oz steak
Salt and also freshly ground
black pepper to taste
DIRECTIONS:
1. Squeeze tomato juice in to become able to a bowl. Dice remainder associated with tomato and
also add to always be able to bowl.
2. Add onion, cilantro, jalapeño, and avocado to always be able to bowl, in inclusion to black beans
as well as lemon juice. Toss.
3. Heat oil in the nonstick skillet more than high heat. Season steak along with salt and also pepper
along with add to skillet. Cook 4 minutes each and also every side.
4. Plate steak, leading along with salsa, and also season using salt along with pepper.
SERVES: 1
NUTRITION: 668 calories; 89 g protein; 22 g carbs; 24 g fat
***
10. Pork Loin and also Potatoes
INGREDIENTS:
4 tbsp canola oil

9. 1 cup diced red potato
1 significant sweet potato, diced
8 oz pork loin
1 cup white rice
½ red pepper, sliced
2 tbsp red onion, sliced
1 cup broccoli florets
½ cup carrots, chopped
DIRECTIONS:
1. Heat one tbsp oil in a nonstick skillet more than medium high. Saute red and also sweet potatoes,
stirring frequently, until slightly browned, regarding 12 minutes. clear skillet, add two tbsp oil, along
with cook pork loin with regard to 3 minutes each and also every side.
2. Cook rice based on packaging instructions.
3. Heat one tbsp oil inside a nonstick skillet over medium-high heat. Saute red pepper, onion,
broccoli, along with carrots, stirring frequently, until tender along with slightly browned, with
regards to ten minutes.
SERVES: 1
NUTRITION: 846 calories; 62 g protein; 16 g carbs; 14 g fat
***
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