Many bodybuilders want to build a muscle mass quickly. It is very important to get a proper nutritional program or bodybuilding appetizers. Many bodybuilders make a mistake. They focus just on three meals – breakfast, lunch and dinner. But, to build muscle, you need to bump up your calorie intake. This means that you need to get more calories than you burn off over the course of the day. Healthy appetizers are the best ways for getting those extra calories. When you add 2 – 3 snacks to your daily diet plan, then you can be sure that you are on route to success.
Appetizers for bodybuilding:
Your appetizers need to be calorie dense, rich in nutrition and relatively fast and easy to make, so they will give you the optimal benefits. Below are given easy and nutritious appetizers which you can include in your bodybuilding diet:
Protein falafel:
You will need 45 minutes to make this appetizer, and it is for 2 servings. You will get 311 calories, 47 grams carbs, 20 grams protein and 4 grams fat from this appetizer. This is a low – fat and lower – carb falafel. It has great taste, but it is healthy at the same time.
For this appetizer you will need the next ingredients: 1 tablespoon sea salt, ½ tablespoon paprika, ½ tablespoon coriander, ½ tablespoon cumin, 2 tablespoons lemon juice, 1 tablespoon flat – leaf parsley, 1 clove minced garlic, ¼ diced red onion, ¼ cup oat flour, 1 can chickpeas that are cooked and drained, 3/8 cups pea protein powder and ½ cup liquid egg whites. You need to preheat the oven to 375 degrees F. In a mixer or bowl, pulse together all of the mentioned ingredients. You can retain some of the batter’s texture, so you can just pulse the mix until the chickpeas are mushy.
Then, shape the mixture into balls or fritters and put them on a baking tray. You should bake it in oven for 15 minutes. Then, turn the falafel balls over, so they turn brown evenly. You should bake it for another 15 minutes. If the falafel is thoroughly browned, then take it out of the oven.
You should eat them and they good dipped in hummus and also dipped in Greek yogurt with fresh coriander and onions. You can insert them inside pita bread or alongside a good – old-fashioned salad. You can add extra spices, flaked coconut or chopped nuts to the recipe. Also, you can roll the falafel balls in ground almonds before you bake them.
Roasted red pepper hummus:
From this recipe you will get 156 calories, protein 6.5 grams and fat 6.5 grams. This recipe is for 4 servings. For this appetizer, you will need the next ingredients: dash of onion, salt and pepper to taste; 1 teaspoon zest of Lemon, juice of one small – medium lemon, fresh parsley, 1 teaspoon cumin, 3 cloves garlic, 2 tablespoons Tahini, 1 medium red pepper and 1 can Chick peas.
You should roast the red pepper and garlic and peel away the blackened skin of the red pepper. Then, chop and combine in the food processor. You should add all the remaining ingredients to the food processor and blend until it is nice and smooth. You can serve it with pita chips or veggies
Homemade kale chips:
You will need 17 minutes to make this recipe, and it is for 4 servings. From this appetizer, you will get 15 calories, 1 gram carbs and 1 gram fat. This is another low cal snack. For this recipe, you will need the next ingredients: 1 tablespoon olive oil, 2 teaspoons table salt and 2 cups of 1″ pieces loosely packed kale. You should remove stems from washed Kale and tear it into small pieces. You should toss with oil and salt and place on a baking sheet. You should bake it at 375 F for 10 – 12 minutes.
Carrot eyes:
You will need 5 minutes to make it, and it is for 6 servings. You will get 121 calories, 26 grams carbs, 3 grams protein and 1 gram fat from this appetizer. When you want a low – cal, spooky treat, then carrot eyes are the right choice for you. For this recipe, you will need 1 cup dried blueberries, ½ cup nonfat plain Greek yogurt and 3 large carrots.
You should peel the carrots and cut them into inch – thick slices. You should top each carrot with a spoonful of Greek yogurt. Then, put two dried cranberries on the top of the yogurt to form eyes. If you do not like cranberries, then you can use olives.
Kale dip:
You will need 10 minutes to make it, and it is for one serving. From this recipe, you will get 331 calories, 42 grams carbs, 17 grams protein and 10 grams fat. For this appetizer you will need the next ingredients: salt and pepper to taste, ½ cup plain Greek yogurt, 2 tablespoons salad dressing (like KRAFT Mayo Light Mayonnaise), ¼ cup water, 3 cloves minced garlic, 1 cup finely chopped onion and 1 cup diced kale. In a large saucepan, you should heat kale, onions, garlic and water.
You should reduce the heat to the medium, cover and cook for 15 minutes or until the kale is tender and the water has evaporated. You should transfer the mixture to a food processor and purée the kale. Then, in a separate bowl, you should stir together mayonnaise, onion flakes, lemon juice and Greek yogurt. You should add it in the vegetable purée. Then, stir again and add salt and pepper to taste. Serve it immediately.
Jalapeño boats:
This recipe is for 44 servings. From this appetizer, you will get 27.3 calories, 1.7 grams fat and 2 grams protein. You will need the next ingredients: 22 large jalapeño peppers (half them lengthwise, and they should be seeded), 1 cup shredded Parmesan cheese, 1 package light cream cheese (softened) and 1 bag vegetarian burger crumbles, or use sausage crumbles for more spice taste. In a large skillet, you should sauté crumbles over medium heat until they are heated through, for about 5 minutes.
Then, in a small mixing bowl, you should combine softened cream cheese and shredded Parmesan. Then, fold in crumble. You should spoon approximately one tablespoon of the cheese and crumble mixture into each jalapeño half. You should place on an ungreased baking sheet and then, cheese side up. You should bake it uncovered at 425 degrees for 15 – 20 minutes, or until the filling is lightly browned and bubbling.
Turkey meatballs with marinara sauce:
You will need 55 minutes to make this appetizer, and it is for 10 servings. You will get 170 calories, 19 grams carbs, 18 grams protein and 2 grams fat. For this recipe, you will need the next ingredients: 1 cup minced garlic, 1/3 cup finely chopped onion, 2 tablespoons ground flaxseed, 2 egg whites, 1 lb ground 99% fat – free turkey breast, ½ tablespoon dried parsley, 1 tablespoon Italian seasoning, 1/3 cup fresh basil leaves, ½ tablespoon crushed red pepper flakes and 3 tablespoons nutritional yeast.
You need to gather all ingredients for meatballs and put them in a large bowl and mix well. You should form approximately 30 meatballs, about 1 inch in diameter, using your hands. You should put the meatballs on a baking sheet lined with parchment paper, or you can use a silicon baking sheet. You should bake it at 400 degrees for 15 minutes. Then, turn the meatballs and cook for another 3 – 5 minutes until both sides have started to turn golden brown.
Then, remove the meatballs from the oven and allow them to rest 5 – 10 minutes. For the dipping sauce, you should gather and prepare all ingredients. You should remove the stem and seeds from the bell peppers. Then, put all ingredients in a blender or food processor and blend it until the mixture has a consistent and smooth texture. You should put the mixture in a saucepan which has been lightly sprayed with oil. You should simmer for twenty minutes and stir it frequently.
Tempeh lettuce wraps:
You will need 25 minutes to make this appetizer, and it is for 4 servings. You will get 144 calories, 9 grams carbs, 10 grams protein and 8 grams fat from this appetizer. This is a clean, meat – free version of lettuce wraps which you will love it. It is easy to make as well as healthy.
You will need the next ingredients: 1 head lettuce, 1 tablespoon chopped garlic, 1 teaspoon onion powder, 1 teaspoon powdered ginger, 1 tablespoon light soy sauce, 1 tablespoon olive oil, 1 tablespoon chopped garlic, ½ whole sliced onion, ½ medium sliced red bell pepper and 1 cup tempeh. You should heat olive and garlic in a large pan over medium heat. Then, add bell pepper, tempeh and onion and sauté for 3 minutes. You should add soy sauce and spice and cook for another two minutes. Then, spoon mixture into lettuce leaves.
