Image by: William Andrus
By Jake Bradshaw
As men, our bodies require a nutritious meal every day, and with so many cook books circulating the internet, it’s hard to find healthy recipes for men that gear towards our specific metabolism. The genetic makeup of a man’s body burns 10 times more calories than a woman’s, according to research.
Because of this, our food must contain a full concentration of protein, vegetables, and a clean source of carbohydrates. Once you have a few recipes in your back pocket, you can eat your way to the best body you’ve had in years.
#1) Roasted Salmon with Sweet Potatoes & Asparagus
This is a great recipe because it’s easy, affordable, and only requires a few ingredients. The sweet potatoes supply you with good carbohydrates, and works well with the clean protein the salmon provides.
1 Sweet Potato, diced into ½ inch cubes
2 Tablespoons Extra Virgin Olive Oil
Fresh Cracked Pepper
1 8 oz Salmon Filet
1 Handful Fresh Asparagus, stem removed, sliced in half
½ Lemon, juiced
Preheat oven to 425 degrees. Lay out the diced potatoes onto an iron skillet. Drizzle with oil and season potatoes with the salt and fresh cracked pepper, then coat evenly. Put skillet in oven for 20 – 25 minutes. Meanwhile, coat the salmon filet/asparagus in a thin layer of oilive oil and season lightly with the salkt and pepper.
Remove skillet from oven, push potatoes to one side and add the salmon on the skillet, then put it back in the oven for 3 minutes. Remove it, and flip the salmon over and dizzle with lemon juice over asparagus and salmon. Put back in oven for 5 minutes, remove and serve.
*Served best with Pale Ale or White Zinfandel. For more easy recipes you can do with a skillet, check out ArtofManliness.com
#2) Edamame & Almond Snack
A quick and easy snack, both light and nutritious, it’s incredibly cheap and has a variety of things you can add to make it your own. A healthy recipe for men’s metabolism, it only has 5 ingredients!
1 microwaveable bowl
1/2 cup of frozen edamame beans, unshelled
1/3 cup raw almonds
1/3 cup of grapeseed oil
Pour the frozen edamame beans and almonds into the microwaveable bowl, then place in microwave for 2 minutes (or until all the beans aren’t frozen anymore. Then pour the grapeseed oil, salt, and lemon pepper into the bowl and mix thoroughly. Serve.
*Note: if you’re trying to put on a little mass, this snack is a great replacement for oatmeal or cereal in the morning. The almonds and edamame together will have over 30 grams of protein, which will feed your muscles pretty quickly.
#3) Rosemary Chicken With Veggies
A great recipe with only 250 calories and over 30 grams of protein, this is a great recipe to have on your mantel, especially if you have a lady friend over.
1 teaspoon extra-virgin olive oil
2 potatoes, peeled and cut into cubes
1 can (14 ounces) no-salt chicken broth
4 boneless, skinless chicken breasts, rinsed, dried, and trimmed of fat
12 grape or cherry tomatoes
1 handful fresh green beans, trimmed of stems
1 yellow onion, finely chopped
1 rib celery, finely chopped
1/4 cup dry white wine
juice of 1/2 lemon
1/2 teaspoon dried sage
1/2 teaspoon dried rosemary
1/2 teaspoon dried or fresh parsley
1/4 teaspoon ground black pepper
Preheat oven to 450°F. In a baking dish, mix the oil and potatoes and toss lightly. Bake for 15 minutes, or until the potatoes are browned. Then, add the broth, chicken, tomatoes, beans, onion, celery, wine, and lemon juice. Sprinkle with sage, rosemary, parsley, and pepper. Cover with foil and bake for 40 minutes, then uncovered for 10 minutes.
#4) Protein-filled Chicken Caesar Salad
With 25 grams of protein per serving, you should always have an amazing Caesar salad recipe in your book. Not only is it great for parties, but it’s also a good way to show your friends you respect nutrition. Anyone can make a salad, but to make it unique will set you a apart from the rest.
1/4 cup canola oil mayonnaise
3 tablespoons grated Parmesan cheese
2 tablespoons lemon juice
1/2 teaspoon anchovy paste
1/2 clove garlic, minced
1/2 teaspoon worcestershire sauce
1/8 teaspoon black pepper
6 cups torn romaine lettuce
2 cups cubed cooked boneless skinless chicken breast
24 fat-free croutons
Mix the mayonnaise, Parmesan, lemon juice, anchovy paste, garlic, Worcestershire sauce, and pepper in a bowl. Then combine the lettuce, chicken, and croutons in a separate bowl. Pour in the mayonnaise mixture and toss well to coat. Divide among 4 bowls and serve.
#5) Protein Pancakes
Breakfast is the most important meal of the day because it jump starts our metabolism activity. With this in mind, having a breakfast that is both nutritious and filled with protein will always add an extra bonus to an already healthy meal. With 30 grams of protein per serving, a protein pancake is one of the healthiest recipes for men.
1/2 cup fat free cottage cheese
1/2 cup oats
1 tsp. vanilla extract
1 tbsp. sugar substitute
ground cinnamon (for taste)
Combine all the ingredients into a blender (draining cottage cheese can be a good idea, depending on the brand you use). Then heat a skillet and spray with cooking spray. Pour batter into pan, flip, and enjoy.