T Nation

Homemade Recipes for Muscles


Just some ideas to try...hopefully you guys out there will throw in your own concoctions no matter how nasty it may sound ON PAPER

Paste's Morning Yogurt:
1 Cup lowfat yogurt
2/3 Cup rolled oats
1 Tbsp natural Peanut Butter
2 Tbsp Honey Powder (It contains Honey & Maltodextrin)
1 Scoop of Whey Powder (Mine is Chocolate)
1 Cup of Frozen Blueberries
-Then I mix it all together REALL WELL!!!
It's kind of like Nate Green's "Holy shit, I'm late" breakfast, but I put a lil something extra

I'm not the most creative cook, but fuck it, it tastes good to me!

Anyone else got some recipes?????


Protein soft-serve "ice cream"

Freeze a bowl and spoon for an hour or more (a shallow wide bowl works better than a deep bowl - you want lots of surface area, not depth).

In a blender, add 6-8 ice cubes, one tablespoon ground flax seeds, splash of half & half or cream, 2 scoops of chocolate flavored casein protein, and about 3/4 cup water (add more water little by little, as necessary). You want to put the ice cubes in firstm, for best results IMO. Blend on high, adding enough splashes of water to make a thick batter-like consistency. Scrape protein from sides of blender (blender off) as necessary.

Pour batter-like protein mix into frozen bowl, remove any stray ice cube fragments. Return bowl to freezer. Every 15-20 minutes, remove bowl and scrape/stir the frozen crystals from the bottom/sides. After a few rounds, mixture will resemble soft-serve ice cream. Repeat until you get to a texture that looks appealing!!

I get tired of drinking protein drinks, but I never seem to get tired of eating ICE CREAM.

You can also do this using a shaker bottle, but it takes a little longer.


No Carb Protein Pancake (Thank you SciVation!)

6 Egg Whites
1 Scoop Protein Powder
Cinnamon & Sweetener of your choice to taste

Blend ingredients, pour into pan, cook like pancake.


Sugar Free, low Fat Chocolate Mousse

6 egg whites
1/2 cup greek style yogurt
small piece of 100% cocoa

whip the egg whites into stiff peaks, then mix in 2-4 packets of splenda depending on taste. melt chocolate in microwave. fold together yogurt, egg whites, and chocolate. put mixture in refrigerator for an hour.

its pretty damn good. depending on how well you whip the egg whites and what brand of greek yogurt you use, you might have to play with the egg white/yogurt ratio.


Lol, that's one of my staple breakfast when I did Rapid fat loss. Da Vinci syrups make them taste heavenly.


Thank god you verified the Da Vinici syrup will help. I'm expecting Blueberry, Strawberry, and Banana soon.

X2 for the protein pancakes (on RFL too)!


any reason why the yolks are removed for that recipe? I feel like 3 eggs + 2 whites would be tastier and there would be some fats.


Throw some milled flax seed in there for a low carb (5g of fiber) and a bit more consistency. This is also a staple breakfast of mine considering I am a sweets craver!


hold on hold on hold on. there's....no carb pancakes that taste good??????
looks up where he can buy egg whites


This will probably sound facetious but they come from eggs, so buy eggs.


Ahu's Quick Salmon fix:
2 12oz(?) cans of salmon (I get trader joes)
1.5 TBSP of wasabi mayo
Garlic and herb seasoning
Salt and pepper to taste

Mix and there you have it. Quick with omega three's and a healthy dose of protein. Add whatever carb or some cheese or on top of salad depending on diet for a quick meal.


Or you can buy pasteurized egg whites.

Egg beaters for example.


2 tablespoons natural peanut butter, 1 table spoon flaxseed, 1 cup coffee, 2 scoops chocolate met. drive, 1 large spoonful of canned pumpkin, lots of cinnamon, and ice, DELICIOUS.


That recipe fits my particular macros. I imagine someone on the AD could add a few tbsp of natural peanut butter as well as whole eggs.


A lot of mine are here:


I gotta try those protein pancakes. Tomorrow. Breakfast.

Does the recipe above, as written, make just one pancake, or a bunch of little ones?