A 3 Course Menu Fit For The World’s Strongest Man

The 3 Course Protein Filled Menu

Nothing makes a fitness fanatic salivate more than a protein filled meal. Protein, the basic building block of all muscle, is a vital ingredient in any diet, more so in the diets of those who work out. Eating protein-rich diets has been linked to improved athletic performance and increased weight-loss. Protein-rich, carbohydrates deficient diets are the basis of many modern diets, including the famous Atkins and Paleo diets.
Let’s create a protein-rich menu that will help you build muscle and lose weight:


Photo source: http://www.flickr.com/photos/chrisandbabs/5442011785/

Starter: Bacon Wrapped Stuffed Chicken Breasts
Chicken is our go-to protein source for starter recipes. It’s low in fat, easy to cook, and packs a healthy dose of protein. Pick chicken breast meat whenever possible since it is the leanest cut with the best protein-to-fat ratio. Adding bacon to the recipe increases the protein count even more.
2 skinless chicken breasts
150g cheese of your choice (preferably gorgonzola cheese)
12 slices bacon (preferably pancetta bacon)
Olive oil
Ground black pepper
– Preheat oven to 200C
– Fold chicken breasts between cling film and bash with a mallet until meat is tenderized and flattened (about 1/4th inch thick). This will make stuffing the breasts much easier.
– Fill the flattened chicken breast with a spoonful of cranberry sauce and half the cheese. Season with salt and pepper. Roll up the chicken to form an enclosure.
– On a flat surface, place six slices of bacon. Place rolled up chicken breast in the centre of these slices. Roll-up the bacon tightly around the breast.
– Repeat the process with other chicken breast.
– Place wrapped-up chicken breasts on a baking tray and drizzle a little olive oil on top.
– Cook for 20-25 minutes until chicken is done and cheese is melted.
– Serve with a side of a salad of your choice for a delicious, sweet-salty protein-rich starter.
Main Course: Dry Rubbed Rib-Eye Steak
Steak is the best possible main-course meal on a protein-rich menu. It’s easy to cook and tastes great, while packing a protein-filled punch.
2 tbsp brown sugar
1 tbsp crushed chilli flakes
2 tsp smoked Spanish paprika (optional)
1 tsp garlic powder
Salt to taste
2 rib-eye steaks
Olive oil
– Mix all the above ingredients into a bowl, except for olive oil. Rub this mixture generously over each steak.
– Cover with cling film and let it rest in the refrigerator for at least a few hours (up to 24 hours is recommended).
– Preheat oven to 200C. For better results, use a gas/charcoal grill. Brush olive oil on the grill and get ir ready for grilling.
– Remove steaks from the fridge. Leave aside for half hour before cooking.
– Place steaks with a tong on the grill and let both sides char. Once charred, move to cooler part of the grill and grill for 5-7 minutes on each side.
– Let the meat rest for 5-10 minutes before serving.
Dessert: Dark Chocolate Protein Cake
A simple way to turn any recipe into a protein-friendly meal is to use whey protein powder instead of flour. This recipe uses protein powder and chocolate to create a decadent, yet healthy treat.
1 cup egg whites
1/2 cup cocoa powder
1/2 cup whey protein powder (use chocolate flavour for best results)
1/2 cup milk
3 tbsp coconut flour
1 square dark chocolate of your choice
– Preheat oven to 160C
– Blend together all ingredients until it’s a thick, gooey paste.
– Place in large cake/muffin tin lined with flour.
– Bake for 35 minutes at 160C.
– Take out of oven. Insert dark chocolate square inside the cake.
– Bake for another 10 minutes.
– Take out, let it cool, and enjoy!

This article was written in association with www.manandmuscle.co.uk, online suppliers of sports nutrition supplements including BSN dessert and various other protein supplements. For more protein based recipes, check out our videos here.

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