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Workout Energy Salad
1 cup lettuce, torn into bite-sized pieces
1/3 cup spinach, torn into bite-sized pieces
1/3 cucumber, peeled and sliced
1/3 tomato, sliced
1 cup sprouts
1/3 cup shredded carrots
1/3 cup sliced mushrooms
1/3 avocado, cubed
1 tbsp raw sunflower seeds
1 tbsp olive oil
2 tsp lemon juice

  • Dash each of thyme, parsley, basil
  • In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds.
  • In a screw-top jar, mix olive oil with lemon juice and herbs.
  • Shake vigorously, and pour over salad.

Muscle Density Broccoli Salad
1 pound cooked steak, cut in strips
1 cup broccoli, cooked and chopped
1 cup green beans, cooked and cut
1 stalk celery, sliced
1 cup mushrooms, sliced
1 green onion, sliced
1 tbsp red wine vinegar
1 tbsp lemon juice
1 cup nonfat yogurt
1 tsp mustard
1 tsp ground pepper
1 head of lettuce
1 tomato, sliced
Fresh parsley

  • In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.
  • In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing.
  • Arrange salad on a bed of lettuce leaves.
  • Garnish with tomato slices and parsley

Protein Smoothie
1 cup fat free milk
1 cup fat free vanilla yogurt
1/3 cup frozen blueberries
1 cup frozen cherries
1 cup Egg Beaters
1 Banana

  • Toss all of the ingredients into a blender and blend until smooth.

Nutrition is very important when you are trying to build up muscle mass. You don’t necessarily have to be dieting, but you do have to be conscious about what you are putting into your body so that you can maximize your workouts.