Iron Maniacs - Fitness Tips

I mostly have this meal at Lunch, when there is no chicken option available. This meal covers most of my daily requirement of Protein , as i workout a lot and Carbs (slightly exceeds). This Plateful of meal consists of 1 bowl of rice, 1 bowl of Rajma(Kidney Beans), 4 Chapatis and 4 scrambled eggs. Following is the nutritional break down: Rajma (Kidney beans) Calories :225, Fat: 0.88g Carbs : 40.36g Protein :15.35g Chapati Per 1 piece Calories: 68kcal | Fat: 0.62g | Carbs: 13.00g | Protein: 2.34g  Eggs per 2 Calories: 199kcal | Fat: 15.21g | Carbs: 1.96g | Protein: 13.01g Rice Per 1 cup of cooked Calories: 204kcal | Fat: 0.44g | Carbs: 44.08g | Protein: 4.20g So it gives me approx 900kcal 32.36 Gms. Fat 102.12 Gms. of Carbs and 47.91 Gms. of Protein. As i workout(lifting heavy weights), This nutritional value is OK for me except the FAT percentage. You can modify it as per your needs, Just count how much calories, fat, carbs and protein you need...

1. Mushrooms Mushrooms contain sufficient amount of protein; however, they do not have entire protein molecules. They miss out on the amino acids that our body cannot make itself. Mushrooms can be made complete proteins when combined with foods that make up the missing amino acids. So you can mix mushrooms with broccoli or even corn to make it complete protein and healthy. 1. Broccoli Broccoli delivers a fair amount of protein and zero fat and fewer calories. It makes for a great food full of vitamins, minerals and antioxidants that promote a healthy body. 3. Peas Peas are a good source of vegetable protein along with having a decent amount of fibre. In fact, these tiny delights are low in fat and have zero cholesterol. If you haven't added peas in your diet, it's time you do. Add peas to curries, salads and all things good! 4. Kale Kale is another great source of plant-based protein. Moreover, it contains phenolic compounds that give th...

Microwave omelette Ingredients 2 large eggs Pinch of salt and pepper 1 tsp cold water Butter Method Beat the eggs, water, salt and pepper. Place 1 tbsp of butter in a shallow micro-proof dish and melt in the microwave on HIGH for 10 seconds. Pour in the egg mixture, stand pie dish on an upturned plate in the microwave and cook on MEDIUM-HIGH for 40 seconds. Use fork to draw the outside of the cooked egg into the centre of the dish and microwave on MEDIUM for a further 1 minute 40 seconds. Stand for 1 minute before serving. Two Minute Scrambled Eggs Ingredients: 2 eggs 2 tablespoons milk 2 tablespoons shredded cheese salt, pepper, and any other herbs you choose to use Directions: Coat a 12 oz. microwave safe coffee mug or other dish with cooking spray. Add eggs and milk and beat till blended. Microwave on HIGH for 45 seconds; stir. Microwave until eggs are almost set, 30 to 45 seconds longer. Top w...