دانلود کتاب Muscle building cookbook

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BREAKFAST Fried cress egg on bread FRIED CRESS EGG ON BREAD Bacon omelette BACON OMELETTE Protein Banana Pancakes VEGAN BANANA PANCAKES Tomato and mozzarella omelette TOMATO MOZZARELLA OMELETTE Smoked Salmon Scrambled Eggs SMOKED SALMON SCRIPTED Apple and nut mash APPLE-CINNAMON MASH Huevos Rancheros with paprika and chillisalsa HUEVOS RANCHEROS WITH PAPRIKA AND CHILISALSA Feta fritatta with mushrooms and baby spinach FETA FRITATTA Banana and pancakes LOW CALORIES BANANA AND EGG PANCAKES Fried egg on avocado bread FRIED EGG ON AVOCADO BREAD Soy porridge with chia seeds and berriesMASH WITH CHIA SEEDS AND BERRIES Quick, low-carb pancakes DELICIOUS LOW CARBON PANCAKES All-round muesli for weight loss ALLROUND MÜSLI FOR WEIGHT LOSS EXOTIC FARMERS BREAKFAST Chocolate oatmeal overnight CHOCOLATE AND BANANA OAT FLOUR OVERNIGHT Fruit and nut muesli with cottage cheese FRUIT AND NUT MUESLI WITH COTTAGE CHEESE Egg and bacon pan EGG AND BACON PAN SUGAR-FREE BANANA PANCAKES Egg white French toast PROTEIN FRENCH TOAST Power muesli with berries KRAFT MUESLI Scrambled eggs with cheese on wholemeal bread SCRAMBLED WITH CHEESE ON WHOLE GRAIN BREAD Chocolate protein french toast VEGAN CHOCOLATE PROTEIN FRENCH TOAST Spring omelette with smoked salmon and radish salad SPRING OOMELETTE WITH RADISH SALAD BAKED PEANUT BUTTER AND BANANA TOAST Soy porridge with banana and walnutsSOY PORRIDGE Baked avocado with egg BAKED AVOCADO WITH EGG Mango and spinach smoothie MANGO AND SPINACH SMOOTHIE Breakfast smoothie with banana and berries BUTTERMILK SMOOTHIE OATFLAKE BERRY MÜSLI WITH PECAN NUTS BLUEBERRY PANCAKES FLESH BEEF FAJITAS Fillet of beef with Brussels sprouts BEEF FILLET WITH BRUSSELS CABBAGE Thai red sweet potato curry with beef RED THAI CURRY WITH BEEF Beef cashew pan BEEF CASHEW PAN Paleo steak with asparagus PALEO STEAK WITH WILD LUMINOUS CRUST Avocado and beef salad with honey and chili dressing STEAK SALAD Pepper steak with sweet potatoes PEPPER STEAK WITH YOGURT SAUCE Steak strips on arugula bed STEAK STRIPES ON RUCOLA BEDSteak with apple and horseradish relish STEAK WITH APPLE-HORSE-RADISH RELISH Washboard gastric steak BEEF STEAK WITH MUSHROOMS AND TOMATOES WHOLE WHEAT SANDWICH WITH BEEF AND SOYA HONEY DRESSING Dinner for hard winners: steak with potatoes STEAK WITH BAKED POTATOES AND PAPRIKA SAUCE Chili con carne with black beer CHILI CON CARNE WITH BLACK BEER Hearty beef salad HEAVY BEEF SALAD BEEF AND PEPPER PAN WITH CASHEW CORES BEEF GULASH WITH PAPRIKA AND MUSHROOMS STEAK WITH FOILED VEGETABLES AND POTATOES Paleo hamburger with pineapple PALEO HAMBURGER WITH PINEAPPLE SPICY MARINATED BEEAK STEAK WITH SPRING ONIONS FROM THE GRILL Power burger with beef pate, bacon and coffee POWER BURGER WITH BEEF PIE, BACON AND COFFEE ASIAN PAN WITH BEEF, BROCCOLI AND WATER CHESTNUTS BEEF AND CRESS BAGUETTE LOIN STEAKS WITH MUSTARD SAUCE CLASSIC CARPACCIOMILLET SALAD WITH BEEF, BROCCOLI AND BEETROOT Marinated beef on spinach and tomato toast MARINATED BEEF ON SPINACH AND TOMATO TOAST Chili con carne CHILI CON CARNE SEAFOOD RECIPES Braised sea bream with tomato and chili sauce BRAISED LAKE BRASS WITH TOMATO-CHILI SAUCE GRILLED SARDINE KICKERS WITH LEMON AND LAUREL LEAVES GRILLED TUNA STEAK FISH BURGER WITH LIME CHILI DRESSING GRILLED TUNA WITH GLASS NOODLES MARINATED MACKEREL FILLETS "AFRICAN STYLE". FISHFONDUE Pasta with prawns in a basil-cream sauce NOODLES WITH PRAWNS IN A BASIL CREAM SAUCE Baked salmon on a lemon dill bed ASIAN STYLE GREEN ASPARAGUS ON FISH FILLETS CLAMS WITH WHITE BEANS AND BACON Honey mustard salmon with green asparagus HONEY MUSTARD SALMON WITH GREEN ASPARAGUS GRILLED MACKEREL WITH TERIYAKI GLAZING EXOTIC PORCELAIN PAN WITH SPINACH, PRAWNS AND MANGOKanpachi sashimi KANPACHI SASHIMI Grilled trout in maple syrup and citrus fruit marinade TROUTE TUNA SKEWERS SALMON AND AVOCADO SALAD WITH CHILI Chickpea curry with salmon CHICKPEAS CURRY WITH SALMON TRILLED SQUID THAI CURRY PRAWNS WITH SPINACH AND SWEET POTATOES SPAGHETTI IN RICOTTA AND SALMON SAUCE Salmon on lamb's lettuce with a nutty dressing SALMON ON SALAD DORADE A LA GRIGLIA CALAMARES SPITES IN CITRUS FRUIT MARINADE FRIED SCALF CLAMS WITH KALE AND PUMPKIN VEGETABLES Baby salmon in a salt crust SALMON GRILLED PRAWNS WITH CORIANDER SALSA BAKED RED SNAPPER WITH GARLIC AND LEMON SALMON FILLET ON A BED ASPARAGUS MARINATED GREASE WITH POTATO CORNERS Seafood marinara SEAFOOD MARINARAAsian tuna tartare ASIAN TUNA TARTARE Mussels in a creamy saffron sauce SHARP PRAWNS WITH RICE Salmon with couscous and vegetables ShutterstockSALMON ON COUSCOUS Poached pollack with Brussels sprouts and mushrooms POCHED POCKET WITH BRUSSELS CABBAGE AND MUSHROOMS Asian tuna noodle pan ASIA TUNA TRIPED SALMON Smoked Salmon Scrambled Eggs SALMON RUEHREI STEAMED HADDOCK WITH OLIVE OIL AND POTATO MASH AND CRÈME FRAÎCHE SAUCE PUMPKIN SOUP WITH SCALF CLAMS Whole grain pita with a tuna and spinach filling TUNA PITA EXOTIC SHELL PAN TUNA AND SPINACH SALAD WITH APPLE Spinach and Tuna Salad SPINACH TUNA SALAD FRIED SWORDFISH WITH PURE PEAS GARLIC PRAWN FAJITASStuffed sardine rolls SARDINES GRILLED SARDINES Sea bream in a bed of vegetables MEERBRAMM PEA CREAM SOUP WITH TROUT Grilled salmon with pumpkin seed risotto and grilled vegetables GRILLED SALMON WITH RICE AND VEGETABLES Salmon on a bed of spinach leaves SALMON ON SPINACH Fiery fish fillet in an asparagus and spinach bed FIERY FISH FILLET FROM THE OVEN Texan Tuna and Bean Salad TEXAN TUNA AND BEAN SALAD Asian tuna with sesame and bean sprouts TUNA Prawns with zucchini-tomato-vegetables SCHRIMMPFAN ASIAN PAN WITH PRAWNS Greek style tuna salad with sheep's cheese GREEK TUNA SALAD WITH SHEEP'S CHEESE Tuna with pumpkin and feta couscous COUSCOUS SALAD WITH TUNA NOODLES WITH CLAMS AND BACON TUNA EGG BAGUETTECURRY PRAWN WRAPS Lime prawns on wild rice LIME PRAWNS ON WILD RICE TUNA SANDWICH SOBA SALMON SALAD VEGETARIAN Quick shakshuka SHAKSHUKA Lentil salad with cottage cheese LENTIL SALAD WITH COTTAGE CHEESE Chickpea and coconut curry CHICKPEAS AND COCONUT CURRY LENTIL VEGETABLES WITH RUCOLA AND EGG Spicy bean stew with guacamole SPICY BEAN STEW FAST BEAN PAN AND EGG Quinoa salad with tofu and egg TOFU SALAD Spicy tofu with quinoa and avocado salad SPICY TOFU WITH QUINOA AND AVOCADO SALAD TOMATO MOZZARELLA OMELETTE FRIED EGG ON SPICY TORTILLAS Vegetarian bean meatballs with avocado dip BEAN PATIES WITH AVOCADO DIP Quick veggie penneFAST VEGETABLE PENNE Quinoa pan with egg QUINOA PAN WITH EGG Baked sweet potato with mushrooms BAKED SWEET POTATOES Fruit and nut muesli with cottage cheese FRUIT AND NUT MUESLI WITH COTTAGE CHEESE Quinoa bowl with lentils and kidney beans QUINOA BOWL WITH LENTILS AND KIDNEY BEANS Vegan salad with tofu, pomegranate & pistachio VEGETARIAN POWER SALAD WITH TOFU FRIED TOFU ON ASIAN PUMPKIN BROCCOLI CURRY Power bowl with chickpeas POWER BOWL WITH CHICKPEAS Marathon cereal MARATHON GRAIN SALADS TUNA AND POTATO SALAD WITH EGG LETTUCE WITH EGG, BACON AND CHICKEN Lentil and pepper salad with goat cheese LENTIL PEPPER SALAD WITH GOAT CHEESE HAZELNUT AND CARROT SALAD WITH MINCED MEAT Bulgur salad with carrots and feta NUTTY BULGUR SALAD WITH CARROTS AND FETA Tuna Salad with Orange and ParsleyTUNA SALAD WITH ORANGE AND PARSLEY QUINOA SALAD Avocado and beef salad with honey and chili dressing STEAK SALAD GREEK TUNA SALAD WITH SHEEP'S CHEESE Salad with chicken breast SALAD WITH CHICKEN BREAST Texan Tuna and Bean Salad TEXAN TUNA AND BEAN SALAD Tuna and Spinach Salad with Apple SEAFOOD AND SWEET POTATO SALAD PEPPERY CHICKEN SALAD Steak salad with zucchini talers STEAK SALAD WITH ZUCCHINITALS SALAD WITH PRAWNS, BACON AND EGG Colorful LOGI salad with chicken breast COLORFUL LOGI SALAD WITH TURKEY BREAST Beetroot and spinach salad with chicken, goat cheese and walnuts BEETLE SPINACH SALAD WITH GOAT CHEESE AND WALNUTS Rice salad with corned beef and egg ANTI-HANGOVER RICE DISH Shrimp salad with yogurt dressing SALAD WITH PRAWNS WITH YOGURT DRESSING Vegan salad with tofu, pomegranate & pistachio VEGETARIAN POWER SALAD WITH TOFUSpinach and Tuna Salad SPINACH TUNA SALAD Quinoa salad with tofu and egg TOFU SALAD Spicy tuna salad with avocado SPICY TUNA SALAD Green salad with turkey breast GREEN SALAD WITH TURKEY BREAST SALMON AND AVOCADO SALAD WITH CHILI MILLET SALAD WITH BEEF, BROCCOLI AND BEETROOT Asian egg noodle salad with salmon, broccoli and bell pepper SALMON AND EGG NOODLE SALAD SALMON QUARK SALAD Salmon salad with fennel, spinach and feta SALMON SALAD Colorful salad with prawns Shrimp salad Lentil salad with cottage cheese LENTIL SALAD WITH COTTAGE CHEESE Salad with turkey breast in a honey mustard dressing LOW CARBON HYDRATE SALAD WITH TURKEY BREAST WITH HONEY MUSTARD DRESSING MUSCLE SALAD WITH POTATOES, EGG AND CHICKEN BREAST Low fat bean saladLOW FAT BEAN SALAD Hearty beef salad HEAVY BEEF SALAD CHICKEN AND AVOCADO COUSCOUS SALAD Quinoa salad with broccoli, bell pepper and roast beef QUINOA AND ROASTBEEF SALAD Colorful egg white salad with potatoes, tuna and egg TUNISIAN PROTEIN SALAD Salad with warm goat cheese SALAD WITH WARM GOAT CHEESE POULTRY SALAD WITH MANGO AND SUGAR PODS NOODLE BROCCOLI SALAD WITH PRAWNS Potato and mackerel salad with avocado MACKEREL SALAD Mediterranean chicken salad with mozzarella and rocket POULTRY SALAD WITH MOZZARELLA Asian turkey breast salad with mushrooms and soybeans TURKEY SALAD Nutty chickpea salad ARTIFICIAL SALAD Colorful salad with grilled vegetables COLORFUL SALAD WITH GRILLED VEGETABLES Fat-away salad with chicken & chilli FAT-FREE SALAD WITH CHICKEN & CHILI AVOCADO AND TOMATO SALADAsian mie noodle salad with chicken CHINA SALAD PROTEIN SNACKS WITH LOW-FAT QUARK SNACKS AND DESSERTS Post-workout protein shake with low-fat quark POST WORKOUT PROTEIN SHAKE WITH LOW FAT QUARK Delicious quark pancakes DELICIOUS QUARK PANCAKES SALMON QUARK SALAD Tuna curd toast TUNA TOAST Recipe: Banana Protein Pancakes BANANA PROTEIN PANCAKES Low carb skimmed quark bread with flaxseed and chia LOW CARBON HYDRATE BREAD WITH FLAX SEEDS AND CHIA Honey quark with mango and chia HONEY QUARK WITH MANGO AND CHIA Exotic curd EXOTIC CURD Papaya curd with flax seeds PAPAYA CURD Chia protein pudding CHIAPROTEIN PUDDING WITH LOW-FAT QUARK Quark feta muffins with cucumber quark dipQUARK FETA MUFFINS WITH CUCUMBER QUARK DIP Hot quark and paprika dip HOT QUARK AND PAPRIKA DIP Quark and fruit shots FRUITY ENERGY SHOTS Blueberry curd BLAUBERRY CURD DIP: HERB QUARK BERRY QUARK SHAKE WITH OAT FLAKES Whole grain bread with low-fat quark WHOLE GRAIN BREAD WITH LOW-FAT QUARK Quick lean quark strawberry ice cream for immediate spooning FAST LEAN QUARK STRAWBERRY RICE TO SCOOP IMMEDIATELY HERB QUARK WITH VEGETABLE STICKS Vanilla quark with fresh strawberry puree VANILLA QUARK WITH FRESH STRAWBERRY PURPLE