1 09 17

Source: Muscle

1 09 17
BBQ Turkey Meat Loaf Cups with Mashed Cauliflower

Courtesy of Skinnymom

Healthy food doesn’t have to take a century to make. With a little prep and one humble muffin pan, you can make breakfast, lunch, and snack foods in a portable size that are easy to take with you anywhere.

Click here to see the full list of muffin tin recipes.

Directions: 
Preheat oven to 400°, and lightly coat a 12-cup muffin tin with non-stick cooking spray; set aside.
In a large bowl, mix all meatloaf ingredients except BBQ sauce with your hands. Once mixture is thoroughly combined, fill each cup with 2oz meatloaf mixture. Brush 2 Tbsp BBQ sauce onto the tops of each cup.
Lightly coat a piece of aluminum foil with cooking spray, and cover muffin tin. Bake cups for 15 minutes.
Once meatloaf cups are in oven, make cauliflower mash: Cut cauliflower head into small florets. Place florets in a microwave-safe bowl with water, cover with plastic wrap, and microwave for 3 to 5 minutes, or until fork-tender.
Place cauliflower in a food processor. Add broth, sour cream, and seasonings, and puree until creamy.
Remove meatloaf cups from oven, and remove foil cover; set aside.
Scoop mashed cauliflower into a piping bag, and then pipe onto each meatloaf cup.
Place meatloaf cups back into the oven, and bake uncovered for an additional 20 minutes or until internal temperature reaches 165°.
Garnish with parsley and/or chives, and drizzle 2 Tbsp BBQ sauce onto the tops. Serve hot along with extra mashed cauliflower.

Source: Muscle

1 09 17
Smoothie for Athletes

Lisa Shin

Best for: Low-carb diets. The creamy, java-infused smoothie is a pick-me-up and protein shake all in one.

The Scoop: Nature’s best isopure Javapro is made with both whey protein and real coffee, helping to elevate athletic performance and providing a quick energy boost while staving off hunger all without a lot of carbs. Coffee has its own health benefits as well, including reducing the risk of diabetes and certain types of cancer.

Directions: 
Add ingredients to blender, and blend until smooth.

Source: Muscle

1 09 17
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This quick HIIT workout from trainer Jenny Schatzle works multiple muscle groups while elevating your heart rate. It follows the “Every Minute on the Minute” formula: start at the top of the minute. If the circuit takes you 40 seconds to complete, take 20 seconds of rest. You’ll do 8 rounds in 8 minutes; each round try to stay at or beat your best effort.

The workout

Warmup (2 min.):

  • Jumping jack (30 sec.)
  • Squat (30 sec.)
  • Plank (30 sec.)
  • Crunch (30 sec.)

EMOM routine (8 min.):

  • Side Lunge (5x per side)
  • Mountain Climber (10x)
  • Pop-up (burpee w/o pushup) (10x)

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Source: Muscle

1 09 17
Raw Zucchini Pesto Pasta

corbisimages.com

Try incorporating more colors into your diet this fall with recipes like this raw vegan pesto pasta. 

And even if you don’t go for vegan meals, keep your meals macro-friendly, protein-packed, and delicious. 

Directions: 
Spiralize 2 zucchini using a spiralizer or a julienne peeler.
Blend the rest of the ingredients together, except tomatoes, and mix in with spiralized zucchini. Top off with tomatoes and grated cauliflower as a cheese substitute (optional).

Source: Muscle

1 09 17
Woman Drinking A Protein Shake

PeopleImages/ Getty Images

Yes, it’s possible to eat vegan and still get plenty of energy for your next workout. Just ask vegan advocate Yovana “Rawvana” Mendez, who regularly whips up recipes for her nearly 1 million Instagram followers. This smoothie combines banana, avocado, dates, and chia seeds to give you the perfect pre-workout mix.

Directions: 
Presoak oats in 1 cup water for 15 to 20 minutes.
Blend ingredients together. Add water and ice as desired.

Source: Muscle

1 09 17
Grilled Chicken Sandwich

Moya McAllister

Don’t knock this grilled chicken option for your morning meal. It’s hearty, protein-rich, and perfect for breakfast, lunch, or dinner. Lean chicken breast, egg whites, and feta or cheddar make the perfect combo.

Serve it warm on a whole-grain roll or bagel, or over a bed of fresh greens.

Check out these recipes to get your day started right.

Directions: 
Rub chicken breast with sea salt, cayenne, and fresh lemon juice, and set aside.
Place chicken breast on a hot grill or stove, turning after 2–3 minutes on each side; cook until fully done, turning frequently to avoid burning.
Separate the eggs and scramble the whites, adding sea salt and pepper to the eggs as desired. Once chicken is fully cooked, slice the warm chicken breast, and layer the chicken, scrambled egg whites, tomato, and cheese slices to the toasted English muffin (or serve over a bed of fresh greens).

Source: Muscle

1 09 17
Green Machine Smoothie

Lisa Shin

Best for: Meal replacement. No time for a sit-down? Fuel up on-the-go with this protein-packed superfood beverage.

The scoop: Go long by adding either BPI Whey-HD protein or a slow-digesting casein protein. Combined with almond butter (rich in LDL-lowering monounsaturated fat, magnesium, and potassium) it’ll keep hunger at bay as you power through your day. Green superfood power provides the micronutrients your body needs, while chia seeds are a terrific fiber source that keep you feeling fuller longer. Toss in some fresh baby spinach for an antioxidant boost with the perfect balance of almond and vanilla—you won’t even taste it.

Get more smoothie recipes that are perfect for health-conscious athletes here. 

Directions: 
Add all ingredients to a blender, and blend until smooth.

Source: Muscle

1 09 17
Chocolate Blueberry Booster: Smoothie for Athletes

Lisa Shin

Best for: Refueling post workout. This chocolately treat helps muscles rebuild and recover. 

The Scoop: Blueberries are packed with antioxidants that curb post-exercise free-radical damage. AllMax isoflex Whey delivers crucial aminos to your muscles in a hurry. Add in dark cacao, which has 300-plus cell-fortifying phytochemicals, plus a dash of maqui berry (with one of the highest antioxidant concentrations of any food) and you have a supersmoothie that’ll practically give you superpowers. 

 

Directions: 
Add ingredients to blender, and blend until smooth.

Source: Muscle