The Ultimate Bodybuilding Cookbook: High-Impact Recipes to Make You Stronger Than Ever

by Kendall Lou Schmidt

Overview

Say goodbye to the chicken breasts, broccoli, and egg whites you're used to. Now you can build muscle, shed weight, and lift more—all while enjoying delicious, flavorful meals with The Ultimate Bodybuilding Cookbook!

For over a decade, bodybuilding expert and personal fitness trainer Kendall Lou Schmidt has helped hundreds of clients, including many world-class athletes and elite physique contenders, achieve spectacular results through easy and effective recipes and customizable meal plans, available now in this book. Her exclusive trade secrets for getting stronger and leaner are some of the best in the biz, and are available now in The Ultimate Bodybuilding Cookbook.

With The Ultimate Bodybuilding Cookbook, you don't need fancy gadgets or hard-to-find ingredients. You'll use common kitchen utensils and inexpensive ingredients to make satisfying meals that boost your bodybuilding goals. Get the most out of every calorie you eat with these tasty and effective bodybuilding meals.

• Grow Stronger Use the specialized Muscle-Building resources that accompany each recipe
• Get Leaner Comprehensive nutrition tables help you adjust your portions
• Make It Last Consult weekly result-driven meal plans for reaching your long-term bodybuilding goals
• Eat Healthier Substitute unhealthy ingredients for lean, green, protein-packed alternatives

Getting the bodybuilding results you want doesn't require a bland diet! Enjoy recipes like: Peanut Butter- Nutella Shake * Pulled Chicken Tacos with Veggies * 15-Minute Beef Chili * Pork Chile Verde * Grilled Balsamic and Rosemary Salmon * Apple Pie Pockets * and much more!

Product Details

ISBN-13:	9781623157654
Publisher:	Callisto Publishing
Publication date:	09/20/2016
Pages:	298
Product dimensions:	7.50(w) x 9.20(h) x 1.00(d)

About the Author

KENDALL LOU SCHMIDT is a graduate of UC Davis in Biological Sciences with an emphasis in Neurobiology, Physiology, and Behavior. She is a successful personal trainer, group fitness instructor and contest prep coach, as well as a sponsored athlete, fitness model and writer. As a competitor and athlete with celiac disease, she is excited to offer so many fitness friendly meals that can be prepared gluten free. Her flavor filled recipes set a new delicious standard for eating clean and contest preparation diets.

Table of Contents

Introduction 14

1 Bodybuilding is 50% Nutrition 17

Building Muscle and burning Fat 18

How to Make it all Work for Your Goals 27

2 Planning Ahead: Weekly Meal Plans 31

Muscle Building 32

Fat Burning 34

Maintaining Weight 36

Quick & Easy 38

3 Breakfast Cal Carb(G) Fat(G) Prot (G) 41

Eggs to Go 145 2 0 25 42

Oats to Go 141 22 3 18 43

Overnight Oats 231 31 9 8 44

Go Nuts Granola 156 11.8 11.4 3.9 45

Sweet Potato Latkes with Candied Walnuts 177 20 9 5 46

Banana Pancakes 126 8 3 3.3 15.8 48

Pumpkin Pie Pancakes 122 5.5 7 10 50

Sweet Potato Bran Muffins 151 16.2 6.5 12.5 52

Breakfast Casserole 197 6 8.3 24.8 53

Flourless Fat-Free Cheese Blintzes 55 5.3 0.2 88 54

Crab Cakes 115 10.2 4 10 56

Turkey Breakfast Sausage 70 0.9 1.4 14 58

Steak and Eggs Omelet 373 12 14 48 60

Leek and Goat Cheese Frittata 142 6.8 7.3 11.5 62

Smoked Salmon Scramble 246 2 10 35 63

Huevos Rancheros Hash Brown Skillet 324 25 15 24 64

4 Chicken & Poultry Cal Carb(G) Fat(G) Prot (G) 67

Turkey Meatballs with Marinara Sauce 117 11.9 1.3 14.4 68

Crispy Chicken with Sweet Mustard Dip 169 7 3.7 24 70

Pulled Chicken 120 3 1 22 72

Turkey Satay Skewers 100 0 1 22 73

Noodle-less Turkey Lasagna 202 20.7 1.5 31.2 74

Turkey Burger on an Eggplant Bun 149 11.1 5.6 15.5 76

Spicy Turkey Stir-Fry 175 16 1.4 24.2 78

Honey-Mushroom Chicken 168 11.3 1.8 27.3 79

Your Mom's Herb Chicken 164 0.8 6 26 80

Spicy Latin Lime Chicken 120 0 1.5 26 81

Turkey Stroganoff 174 9.5 1 33.5 82

Whole Roosted Chicken 200 1.3 12 22.7 83

Kung Pow Chicken 200 6.3 7 27.3 84

Chicken Tortilla Soup 325 39.5 3 34.8 86

Oven Roasted Turkey Breast 131 0 2.2 24.3 87

Superfood Chicken Soup 179 18.4 1.8 23.5 88

Peanut Chicken 144 3.4 2.5 28.6 90

Chicken and Veggie One-Dish Wonder 275 27.8 4 30.7 92

Grilled Lemon Chicken 141 0.5 3.9 26 94

Turkey Lettuce Wraps 100 7.5 1.5 15 96

Mandarin Chicken 231 27.5 1.5 27 98

Curry Chicken with Cauliflower "Rice" 284 20 9.8 31.8 100

Orange-Infused Chai Chicken 137 4 2 26 102

Tom Kha Gai 206 2 10 27.3 103

Roasted Garlic-Stuffed Italian Baked Chicken 172 8.1 1.5 30.8 104

Cabbage Rolls 153 7.5 1 29.4 106

5 Beef Cal Carb(G) Fat(G) Prot(G) 109

The Best Beef Rub 0 0 0 0 110

Grilled Marinated Steak 170 0 8.3 24 111

Garlic and Rosemary Grilled T-Bones 223 0 10.1 30.9 112

Eye Round Steak 161 0 6.3 25 113

Steak and Vegetable Soup 181 18.5 5.2 15.8 114

15-Minute Beef Chili 236 27.4 3.8 23.6 115

Sloppy Joes 193 184 4.8 20 116

Apples and Oats Meatloaf 235 17.5 7 26 117

Pot Roast 220 48 7 31 118

Slow Cooker Beef Stew 269 18.8 8.1 28.9 119

High-Heat Eye of Round Roast 185 0 5 34 120

Puerto Rican Bistec Encebollao 259 5.8 24.6 24.2 121

Salisbury Steak with Mushroom and Onion Gravy 170 3 6.9 24.9 122

Persian Beef Kebabs 152 1.2 4 25 124

Stuffed Belt Peppers 316 17.8 14.8 28.8 126

Orange Beef 245 11 12 23.25 128

6 Pork Cal Carb(G) Fat(G) Prot (G) 131

Mexican Carnitas 205 0.5 11 26 132

Mustard-Crusted Pork Tenderloin 151 8 2.5 24 134

Asian Pork Roast 110 0 3 22 135

Pan-Seared Spicy Garlic-Ginger Pork Tenderloin 128 3.8 3.1 24 136

Almond-Crusted Pork Cutlets 295 4 19 30 138

Ham and Bean Soup 226 22.3 5.1 22.6 139

Pork and Mixed-Vegetable Stir-Fry 181 12.8 2.8 25.8 140

Pork Chile Verde 163 7.5 25 24.5 141

Hawaiian-Style Pork and Pineapple Skewers 179 13 2.7 24.4 142

Fennel-Crusted Roast Pork Tenderloin 120 0 2.5 23 144

Coffee-Rubbed Roast Pork Tenderloin 129 1.8 2.5 23 145

7 Fish & Seafood Cal Carb(G) Fat(G) Prot (G) 147

Garlic and Herb Shrimp 130 4 3.9 20 148

Shrimp Creole 168 11.8 3 22.3 149

Coconut Shrimp with Sweet and Spicy Dipping Sauce 168 8.7 3.5 22.2 150

Honey-Garlic Shrimp 193 17.3 4.5 20 152

Shrimp Ceviche 151 10.8 3 21 153

Cioppino 226 11.8 5.1 31.1 154

Coconut-Seared Scallops with Wilted Spinach 277 12 16 25 156

Scallop Stir-Fry 171 22 2.8 15.8 158

Maple and Mustard-Baked Scallops 125 10 1 17 160

Tuna Salad 285 7 8 48 161

Tuno Melt-Stuffed Tomatoes 189 10 4 31 162

Almond-Crusted Baked Cod 245 3 9.5 36.5 163

Salmon-Quinoa Cakes 160 14.5 5.7 13 164

Grilled Calamari Steaks with Mediterranean Topping 261 7 15 27.5 166

"Parmesans-Crusted Thapia 250 6 8 38 168

Crab-Stuffed Mushrooms 121 5 3.5 17.5 169

Grilled One with Mango-Pineapple Salsa 216 9 6.3 29.8 170

Broiled Salmon with Indian Spices 150 3 1.5 31.5 172

Grilled Balsaimc and Rosemary Salmon 117 3 2 21 173

Mahimahi Tacos with Cilantro-Lime Crema 159 10.8 4.9 17.8 174

8 Salads Cal Carb(G) Fat(G) Prot (G) 177

Cucumber Salad 28 67 0 1 178

Chicken Waldorf Salad 265 17.6 9.2 29.9 179

Brussels Sprout and Berries Salad 209 23 12 3 180

Salmon Salad 174 1.2 7.5 26.3 181

Citrus-Beet Salad with Toasted walnuts 130 23 3 4 182

Honey-Dijon Kale Salad 262 32.2 15.2 5.2 184

Spinach Caprese Salad 181 8 12 18 185

Mediterranean Bean Salad 141 18.4 6.3 6.1 186

Southwestern Salad with Pulled Chicken and Cilantro-Lime Dressing 477 26 21 51 187

Thai Peanut Salad 246 50 1 16 188

Curry Quinoa Salad 168 28.3 2.6 8.3 189

9 Sides Cal Carb(G) Fat(G) Prot (G) 191

Garlicky Roasted Brussels Sprouts 67.2 10.6 1 6.3 192

Zucchini fritters 60 7.9 3.2 4.5 194

Savory Roasted Cauliflower 33 7 0 2.7 195

Protein Mashed Potatoes 132 19.8 4.5 3.8 196

Sautéed Red Cabbage with Honey and Mustard Seeds 65 11.4 1.9 1.8 197

Forbidden Fried Rice 151 25 5.5 3.6 198

Ful Madames 107 11.6 0.5 6 199

Coleslaw 50 7.7 2.2 1.4 200

Quinoa with Mushrooms and Spinach 200 32 4.6 7.8 202

Roasted Sweets and Beets 149 29.2 3 2.6 204

Chunky Apple Sauce 50 10.3 1.3 0.2 205

Stir-Fried Broccoli with Garlic 50 7.7 2.2 1.4 206

Beets and Green Beans 46 7.3 1.7 1.5 207

Sweet Potato Fries with Rosemary 125 18.2 5.4 1.4 208

Creamy Cucumber Salad 44 7 0 4.7 209

Spinach and Spaghetti Squash Souffle 59 5.3 2.8 6.7 210

10 Desserts Cal Carb(G) Fat(G) Prot(G) 213

Raspberry Sorbet 85 17 2 2 214

Chocolate-Chia Mousse 70 5.1 4.4 4.5 215

Greek Yogurt "Cheesecake" with Chocolate Protein Crumb Crust 145 5.9 8.8 13. 2 216

Perfect Pumpkin Pie 215 18 10.7 12.9 218

Sugar- and Gluten Free Peanut Butter Cookies 98 3.6 8 4.3 220

Protein Pumpkin-Spice Cookies 25 1.2 0.6 4.2 221

Apple Pie Pockets 118 12.7 7 3.2 222

Coconut Macaroons 38 2 3 1.2 224

Key Lime Protein Pie 100 6.3 2.4 14 226

Protein Pineapple Jell-O Dessert 69 6.5 0.6 9.2 228

German Chocolate-Black Bean Cake 199 28.9 8.3 11 229

Chocolate Protein Mug Cake with Whipped Peanut Butter Frosting 124 8.2 3.7 17.1 230

11 Shakes Cal Carb(G) Fat(G) Prot(G) 233

Cinnamon and Sugar Shake 160 9 2.2 26.5 234

Banana-Nut Muffin Shake 312 28 9 30 235

Wild Berry Smoothie 216 17 1 37 236

Protein Pumpkin-Spice Latte 120 4 0 24 238

Protein Piña Colada 296 29 10 27 238

Protein Horchata 150 19 5 25 239

Peaches 'n' Cream Shake 180 19 5 25 240

The Big Green Smoothie 289 44 1 29 241

Strawberry Cheesecake Shake 212 19 2 33 242

Peanut Butter-Nutella Shake 154 6 0 33 243

Blueberries and Beets Smoothie 353 58 5 28 244

Huts About Honey Shake 349 39 10 27 245

Root Beer Float Shake 292 17 13 30 246

Blueberry Muffin Shake 278 30 6 30 247

Orange Creamsicle Shake 230 20 5 26 248

Raspberry-Orange Shake 230 20 5 26 249

12 Bars Cal Carb(G) Fat(G) Prot (G) 251

Snickerdoodle Bars 195 8.5 11 16.8 252

Tropical Island Crunch Bars 300 24.4 18.8 11.5 253

Oatmeal Cookie Bars 143 14.3 7.3 16.9 254

Peanut Butter and Maple Balls 195 26.2 7.8 8 256

Almond Butter and Honey Crisps 250 25.6 11.8 11.7 257

Chewy Gooey Fudge Bars 166 27.7 6.1 4.9 258

Chewy Apple Turnover Bars 226 38 9.2 3 259

Chocolate-Peanut Butter Crispy Bars 186 22.8 6.1 12.2 260

Chewy Sweet Cinnamon Bars 208 35 7.8 3.8 262

Chewy Coconut Bars 225 36.1 9.5 4.1 263

Dark Chocolate-Raspberry Truffle Bars 131 9.2 8 8.2 264

Banana Bread Bars 120 5.6 7.7 9.6 266

Lemon Bar Cookies 195 9 11 17 267

Peanut Butter Cup Bars 130 10 3.8 18 268

Strawberry Cheesecake Bars 205 9.8 11 16.8 269

Conversions 271

References 272

About the Author 281

Recipe Index 282

Index 285

Editorial Reviews

"The Ultimate Bodybuilding CookbookI is one of the most extensive, yet succinct fitness cookbooks I have ever had the pleasure to read. Kendall's vast knowledge of bodybuilding and fitness, combined with her uncanny talents in the kitchen, make this book a vital addition to anyone's fitness library. This book is for everyone and anyone looking to eat better, train better, and live a healthier life inside and out."
—Lou Ferrigno Jr., Actor, Personal Trainer, Co-owner FERRIGNO LEGACY

"Kendall has written the most comprehensive collection of recipes for anyone who's serious about bodybuilding. As a personal trainer and former professional in this field, I can confidently say that this book is paramount in order to meet all of the insane demands needed to excel when training. This book offers a series of tasty ways to prepare meals, which is often an athlete's greatest challenge."
—PJ Braun President of Blackstone Labs and PrimeNutrition

Gluten-free folks, listen up! We love this book not only because it's filled with undeniably delicious and healthy recipes, but also because most of the recipes are gluten-free! It has brought countless new dishes to our dinner table!
—NewGrains.com, an online gluten-free bakery

This cookbook needs to be front and center in any serious bodybuilder's (or athlete's) kitchen. Kendall's an expert at creating not only delicious recipes but weekly result-driven meal plans, protein-rich alternatives, and tips on combining dietary supplements with fresh natural food.
—Chris Minnes, Managing Partner for NPC West Coast and Ferrigno Legacy

From the Publisher