3 Dinner Ideas For The Awe-Inspiring Bodybuilder

These three dinner recipes will give you the protein that makes your muscles go oomph. And they are simple too!

Surprisingly Simple Sirloin Steak

You need:

• 300 g trimmed sirloin steak
• 1 tablespoon oil
• 1/2 cup (120 g) low-fat sour cream
• 1 large (300 g) potato
• salt and pepper

Preparation

Preheat oven to 350°F (180°C), scrub and wash the potato, pierce it with a fork or knife four times, then place it in the oven. After 45 minutes put the oil in a pan on the stove and heat it on high. When it’s hot, place the steak in it, wait a minute to let it lightly brown, turn it over and repeat. Now take the steak and put it into a piece of aluminum foil you lightly wrap around it, then place it in the oven to keep the potato company. After another 15 minutes take both out, arrange them on a plate, slightly salt and pepper the steak, then pour the sour cream over the potato.

Tip: when you are short on time, use a ready-made baked potato. Also do not add salt and pepper to the steak before, because the salt will pull out the steak’s liquid and turn it into cardboard.

Nutritional Values

• 680 kcal
• 71 g protein

Curly Curry Chicken Chow

You need:

• 2 chicken breasts (100 g each), meat only
• 1 tablespoon oil
• 1/2 cup (90 g) raw brown rice
• 150 g mixed frozen vegetables
• 1/4 cup (70 g) Kikkoman or similar low-fat curry sauce
• salt and pepper

Preparation

Put 1 cup water and 1/4 teaspoon salt in a pot and bring it to a boil. When it does add the rice, let it boil for one minute, then turn off the heat and let it sit for 15 minutes. In the meantime heat the oil in a pan, cut the breasts into stripes, apply salt and pepper to taste, then lightly brown it in the pan, occasionally stirring. Heat the frozen vegetables as per directions on the bag. By now the rice should be ready (taste it for tenderness) and you can pour out any left over water. Arrange all on a plate and sprinkle the sauce on top.

Nutritional Values

• 670 kcal
• 68 g protein

Lazy Lubber’s Lentils

You need:

• 1/2 cup (100 g) raw lentils
• 2 teaspoons vegetable broth powder
• 1 large carrot

Preparation

Wash and cut the carrot into slices, then put it and the lentils with 2 cups of water (450 ml) into a pot and stir under the broth powder. Set heat to high until the water cooks, then to low and let simmer for 45 minutes.

Note: red lentils cook faster, so if you are using those, check for tenderness after 30 minutes. You can also experiment with the amount the water: the less, the chunkier the result, the more, the soupier it will be.

Nutritional Values

• 378 kcal
• 26 g protein

Picture courtesy of Nico Paix.