get the fruit ready. Wash it up and put
it in a small bowl. Crack the eggs into
a bowl/cup and scramble them. If you're
talented, you can crack them with one
hand and not slop them down the sides.
After cracking about 30,000 eggs in my
lifetime, I'm still not talented. I managed
to do it once then the next time I ended
up with a dripping fistful of egg and
On a side note, it IS possible to squeeze
an egg with one hand and break it. A friend
of mine once told me that you can't put
an egg in the palm of your hand, squeeze
it and break it. He said it wasn't possible
(he was a physics major). So I grabbed
an egg and squeezed it REALLY tight. Three
seconds later, it exploded so hard the
yolk popped out and flew 6 feet across
the room and actually landed right in
his shirt pocket!
anyway, THAT being said, measure out a
cup of oats, dump it in a good-sized bowl,
then add double the amount of oats in
water, e.g. 1 cup of oats, add 2 cups
of water. You can adjust the water later,
depending on if you like your oatmeal
a little soupy (like I do) or masonry
thick (like my wife does).
it for about 3 1/2 to 4 minutes. While
that's going, turn on the stove and get
the pan for the eggs heated up. Throw
a gob of Smart Balance margarine in the
pan (that's a great brand - it's actually
a reasonably healthy margarine and tastes
good). Olive oil works really well here,
too, as does non-stick spray. With the
olive oil, it's a good idea to have a
spray bottle for it so it doesn't all
pool up in the corner that your stove
burner leans to (you know what I'm talking
sure the whole bottom surface of the egg
pan gets covered with something slippery
or you'll regret it later when you try
to keep eggs from getting all crusted
up and nasty along the sides.
the beaten eggs into the pan and watch
them cook. Stir them around once the bottom
starts to get solid. Keep stirring and
scraping the sides off to avoid the crust
I mentioned above.
oatmeal should be done about the same
time the eggs are. So put the eggs on
a plate and set it aside for now.
your bowl of oatmeal out of the microwave
then dump the yogurt in, then the fruit.
Stir it all up (not the eggs, just the
fruit and yogurt) and you're good to go.
meal will keep you going for hours!
3. Meat and Taters
and potatoes" might be a cliche but
for me, there's not much that works better
for supporting muscle growth than a nice
piece of meat (or chicken or fish) and
a big bucket of potatoes. And if that
sounds corny, it should, because sometimes
I'll throw some corn in with the potatoes.
talk about potatoes first, then I'll give
the inside scoop on how to cook meat (I
think I can hear my wife laughing in the
background as I write about my cooking
grab 3 or 4 good-sized potatoes. I try
to get red potatoes since they can't be
stored as long as other potatoes therefore
they're fresher when you get them rather
than having been sitting in storage for
prefer to microwave potatoes since it's
faster than boiling and they turn out
really well. Wash any crud off them then
slice off any questionable areas. Stick
a fork or knife in them a few times to
"aerate" so they don't explode
in the microwave (unless you enjoy scraping
your dinner off the sides).
each potato, figure on about 3 to 5 minutes
of cooking time, depending on the size
of your potato and power of your microwave.
You'll know they're done when you can
easily stick a fork right through - just
don't leave the fork in the microwave
or you'll be in for a surprise.
in a big bowl, mix in some margarine (or
if you're on a low-fat kick, pour some
ketchup in it), add some sea salt and
you're set. You can also throw in can
of corn (nuke it first - not the can but
the corn) to spice things up.
for the meat, if you're good with a gas
or charcoal grill, more power to you.
You're a better cook than I am and I don't
know why you're even reading this part.
If you have one of those George Foreman
countertop grills, those work really well
for meat (especially the ones that you
can pull the grill things off and put
them in the dishwasher - the ones that
you can't remove are a pain in the butt
to clean, so if you're going to get one,
get the removeable grill version). Follow
the instructions that came with the grill
for the meat or chicken or fish you're
you've got some chicken breasts that you
just want to "fire and forget"
rather than tend to on a grill, throw
them in pan, pre-heat the oven to about
400 degrees, dump some spices on them
(whatever you like), cover with tinfoil
to keep the juices in, and cook for about
30 minutes or so (SET THE TIMER!). If
you want to get REALLY fancy, slice up
a lemon and toss a few slices on top with
some black pepper.
you have it. Meat and potatoes. Perfect
for a big post-workout meal that will
help you pack the pounds on.
also like to use potatoes, corn and ground
beef (or sirloin) to make "Lazy Cook"
Shepherd's Pie. Microwave the potatoes
and corn as above. Boil the meat as in
recipe #1, then dump it all into a big
bowl and stir. You'll be 5 pounds heavier
by the end of the meal!
you can see, cooking tasy food for building
muscle doesn't have to be hard and recipes
don't have to be these complex things
that take hours to make and require more
than very basic cooking skills. With my
recipes, if you can do a few simple things
without burning yourself, that's about
all the skill you need.
if you're interested in learning some
recipes for fat loss, I've got 3 excellent
ones that I can share with you as well!
Go back up to the top of the article and
reread it. It's the same stuff...now just
eat less of it...