Rice is one of our most favorite foods. We can make it in so many different ways, adding thousands of flavors. Bodybuilders fall in love with rice.
Rice has quality carbohydrates that can support bulking efforts in a few different ways. When you have a higher carb intake, then it supports more glycogen storage in muscles, which helps fuel your workouts. An intense workout will significantly deplete sugar in your muscles.
When you eat the proper carbohydrates, then they can replenish what has been used. Athletes want white rice as a great carbohydrate choice to accomplish this goal because white rice ranks high on the glycemic index. White rice is the most commonly consumed type of rice, but brown rice is widely recognized as a healthier option. This is a reason why more people prefer brown rice.
7 Rice recipes for a good physique
7 Rice recipes for a good physiqueContents
If you are a rice lover and you want to add it to your bodybuilding diet, then you are in the right place. Here we give you some rice options which you can choose whenever you want. They are tasty, and at the same time, they will make your body good.
Chicken and fried rice
Chicken and fried rice
This is a healthy version of the rice recipe, which will give you a good dose of protein and carbohydrates to get you through the afternoon. You can easily make this recipe the night before and then store it in your fridge to grab quickly on your way out the door.
Ingredients
- ½ cup Brown rice
- 3 oz. Chicken breast (85 grams)
- ¾ cup Chicken broth (Low-Sodium)
- ⅛ Onion
- ⅛ Mushroom
- ⅛ cup Green bell pepper
- 2 Egg whites (Large eggs)
Seasoning
Instructions
- Dice chicken breast and stir fry in one teaspoon of olive oil until tender and set it aside.
- Heat the remaining oil in the pan and pour in egg whites, stirring until cooked.
- Remove it from the pan and set it aside with the chicken.
- Pour the chicken broth and soy sauce into a pot and bring to a boil. You should turn down the heat, add in vegetables along with rice, cover, and simmer for 5 – 10 minutes or as indicated by the package directions.
- When it is finished, stir back in the chicken and egg whites and gently pan fry for one to 2 minutes until slightly crispy.
- Serve it.
Nutrition
- Energy: 91 kcal / 380 kJ
- Fat: 3 g
- Protein: 10 g
- Carbs: 7 g
Servings
- For: 4 servings
Time
- Preparation: 3 min
- Cooking: 12 min
- Ready in: 15 min
Healthy brown rice pudding
Brown rice pudding
Many bodybuilders don’t consume chocolates due to sugar, but in some cases, they have a sweet tooth. You can try this protein-packed and flavor-filled dessert. It is rich in omega fats due to the walnuts in it. Also, it has medium-chain triglycerides from the coconut.
Ingredients
- 1 cup Brown rice
- ¼ Walnuts
- ¼ cup Coconut flakes
- ½ cup Cranberries (dried)
- 3 tablespoon Almond butter
- 2½ cup Almond milk
Seasoning
- ½ teaspoon Salt (table salt)
- 1 teaspoon Vanilla (extract)
- 2 scoops Vanilla whey protein (powder)
- 1 tablespoon Cinnamon
Instructions
- Preheat the oven to 400° F.
- Cook the rice bestow to the package directions.
- In a large bowl, combine 1½ cup almond milk, cooked brown rice, cinnamon, cranberries, coconut, almond butter, vanilla extract, and salt and protein powder.
- Place the mixture in an oven-safe dish and top with walnuts.
- Bake it for 40 – 50 minutes, and stir in an additional cup of almond milk to moisten it.
- Serve it immediately.
Nutrition
- Energy: 316 kcal / 1321 kJ
- Fat: 12 g
- Protein: 17 g
- Carbs: 36 g
Servings
- For: 4 servings
Time
- Preparation: 15 min
- Cooking: 50 min
- Ready in: 1 h 5 min
Herb chicken rice soup
Herb chicken rice soup
If you want a quick meal, this soup is one of the best for you. You can double or triple this recipe and then freeze it in individual containers for an easy lunch you can bring to work.
Ingredients
- ¼ cup Brown rice
- 2 Chicken breast (cut into cubes)
- 2 cup Chicken broth (Low-Sodium)
- 1 cup Water
- ½ cup carrots (strips or sliced)
- ½ cup Stalk celery
- 1 cup Broccoli
- ½ cup Mushroom (sliced)
- ¼ cup Onion (sliced)
Seasoning
Instructions
- Cook the rice according to the package directions.
- In a separate pot, heat the chicken broth and water over medium heat and add bay leaf.
- When it is boiling, add diced vegetables and chicken.
- Simmer for 4 – 8 minutes or until chicken is cooked and vegetables have reached desired tenderness.
- Add garlic, spices, and brown rice and simmer for another 2 or 3 minutes.
Nutrition
- Energy: 210 kcal / 878 kJ
- Fat: 4 g
- Protein: 34 g
- Carbs: 10 g
Servings
- For: 4 servings
Time
- Preparation: 9 min
- Cooking: 11 min
- Ready in: 20 min
Brown rice apple cinnamon pancakes
Brown rice apple cinnamon pancakes
This recipe is right for you if you want a gluten-free and non–flour pancake breakfast.
Ingredients
- ½ cup Brown rice
- 2 tablespoon Cream cheese (fat-free)
- ½ cup Rice flour
- 1 Apple (red, medium)
- 2 tablespoon applesauce (unsweetened)
- ½ cup Milk (Skim milk)
Seasoning
- ½ tablespoon olive oil (extra virgin)
- 1 teaspoon Cinnamon
- ½ cup Vanilla whey protein (powder)
- 1 packet Brown sugar (Splenda® Granulated Sweetener)
Raising agent/Yeast
- 1 teaspoon Baking powder
Instructions
- Heat the stove to 350° F.
- Slice the apple and sprinkle with ½ teaspoon of cinnamon and 2 tablespoons of Splenda®.
- Put it on a baking tray and bake for 4 to 5 minutes or until tender.
- Meanwhile, combine cooked rice, milk, ½ teaspoon cinnamon, baking powder, oil, applesauce, ⅛ cup Splenda®, rice flour, and protein powder in a bowl.
- Heat a large, non–stick fillet over medium heat.
- Pour the batter onto the skillet in small circles.
- Flip after 2 to 3 minutes or when the edges begin to turn golden.
- Cook for another 1 to 2 minutes.
- When pancakes are done, smear them with fat–free cream cheese, top them with the cooked sliced apple, and serve immediately.
Mediterranean rice
Mediterranean Basmati rice with Tuna fish
It is an aromatic dish, rich in carbs and protein, which is why it is a healthier option for bodybuilders and weight watchers.
Ingredients
- 3.5 oz. Basmati rice (100 grams)
- 6.1 oz. Tuna fish (170 grams of white, canned in water, unsalted, drained tuna fish)
- 1.2 oz. Avocados (34 grams of 3 fruits without Seed and Skin of California ones)
- 0.7 oz. Onion (20 grams of red quality)
Seasoning
- 0.2 oz. Lemon juice (5.9 ml of wedge yields)
- 1 dash Salt
- 1 dash Black pepper
Instructions
- Take 100 grams of Basmati rice and boil it for 20 minutes.
- Put the cooked rice in a bowl and add strips of red onion to the rice.
- Add fresh tuna and avocado pieces, too.
- Add little lemon juice to the mix.
- Season with salt and pepper to taste.
- Serve it hot.
Nutrition
- Energy: 385 kcal / 1609 kJ
- Fat: 0 g
- Protein: 44 g
- Carbs: 27 g
Servings
- For: 1 serving
Time
- Preparation: 5 min
- Cooking: 20 min
- Ready in: 25 min
Vegan rice protein shake
Vegan rice protein shake
Rice can become an all-natural protein shake and an incredible post-workout drink.
Ingredients
- 8 oz. Rice milk (225 ml)
- 1 scoop Soy protein (Neutral flavor)
Instructions
- Mix rice milk with the soy protein.
- Drink it.
Nutrition
- Energy: 215 kcal / 899 kJ
- Fat: 3 g
- Protein: 23 g
- Carbs: 22 g
Servings
- For: 1 serving
Time
- Preparation: 5 min
- Ready in: 5 min
Texas brown rice
Texas brown rice
It is a complete meal for a busy weekend night, quick to prepare. Also, it looks great on the plate, so you can make it for your guests.
Ingredients
- 1 cup Brown rice
- 1 Chicken breast (shredded)
- ¼ Avocado
- ¼ cup Cheddar cheese (Reduced-fat, shredded)
- 1 cup Black beans (low-sodium)
- ½ Onion (diced)
- 1 Red bell pepper (sliced)
- ½ cup Broccoli
- ¼ cup Water
Seasoning
- 1 tablespoon Taco serving
- ½ cup salsa
Instructions
- Cook the rice according to the package directions.
- Add water to a skillet and bring it to a boil.
- Add diced vegetables and taco seasoning and simmer it for 5 minutes.
- Add corn, rice, black beans, and chicken at the last minute.
- Add salsa and heat for another 1 to 2 minutes.
- In the end, top with shredded cheese and a slice of avocado before serving.
Nutrition
- Energy: 275 kcal / 1150 kJ
- Fat: 5 g
- Protein: 24 g
- Carbs: 34 g
Time
- Cooking: 15 min
- Ready in: 15 min
