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Muscle Building Recipes

Get Fit at Home with the

Spartan Health
and Fitness Program

High protein recipes for building muscle.

If you want to build muscle, it's important to know that working out is only half of what you need to do. The other half is what you put into your body. Below are 3 recipes to help you build muscle, they consist of a high protein and moderate carbohydrates.

Flank Steak
Serves 4
1 1/2 - 2lbs of flank steak
2 tablespoons onion flakes
1 large green bell pepper, seeded and chopped into large chunks
Olive oil cooking spray

Preheat broiler.
Lay steak in broiling pan and sprinkle with one half the onion flakes. Broil 5-6 inches from flame for 8 minutes.
Turn steak over and sprinkle remaining onion flakes. Spread the green pepper chunks around the steaks.
Cook for 8 more minutes or longer until desired doneness.

Carbohydrates: 3g Protein: 34g Fat: 11g Calories: 250

Grilled Lemon Chicken
Serves 6
1/3 cup fresh lemon juice
1 cup water
3 teaspoons dried oregano
6 boneless, skinless chicken breasts
1 large lemon, cut into 12 thin slices

In a large nonreactive bowl, stir together the lemon juice, water, and oregano.
Add the chicken, turn to coat. Cover. Refrigerate for up to 6 hours.

Light the grill or preheat the broiler.
Lift the chicken from the marinade and let the marinade drip off.
Lay the chicken on the grill or in a broiling pan and cook for 5-7 minutes on each side or until cooked through.
Serve each chicken breast with 2 slices of lemon.

Carbohydrates: 4g
Protein: 33g
Fat: 3.5g
Calories: 170

Chicken & Hummus Sandwich
Serves 1
5 ounces cook chicken breast
3 tablespoons hummus
1 whole wheat pita bread, toasted
Torn romaine lettuce leaves
1 tablespoon chopped tomato
2 teaspoons minced red onion
4 slices cucumber

Combine in normal sandwich fashion and enjoy.

Carbohydrates: 36g
Protein: 41g
Fat: 7g
Calories: 350

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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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