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 shell.
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
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 about).
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
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
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 a year.
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
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 cooking.
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
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...