To most fitness buffs, pasta is too low in protein and too high in carbs to be a physique friendly meal choice—but that’s shortsighted. For starters, it’s one of the few foods nearly every guy can make. And, if you substitute a more nutrient-rich noodle—such as whole wheat or legume-based—in place of traditional semolina, you get a lower-carb, ultra-low-fat, and higher-fibre meal that even allows you to sneak in all the vegetables you “forgot” to eat during the day. We’ve added protein as well, with various lean meats and seafood, to give you five delicious options that will support your workouts and make a nice dinner for two (just double the ingredients). In case you forgot, women love pasta, too, so now you’ve finally got some muscle meals you can both eat. It’s better than cutting her in on another serving of chicken and rice.
PESTO SHRIMP LINGUINE WITH KALE & SUN-DRIED TOMATOES
1 tbsp jarred pesto sauce
1 tbsp red wine vinegar
6 oz large, peeled, grilled (or steamed) shrimp (about 20–25)
1 cup chilled, cooked whole-wheat linguine pasta
1 cup shredded kale leaves
¼ cup sun-dried tomato slivers
½ tsp minced fresh garlic
1.Mix pesto with vinegar.
2. Place shrimp, pasta, kale, tomatoes, and garlic in a serving bowl. Toss with the pesto sauce. Enjoy immediately or chill and serve later.
THE MACROS
493 CALORIES
58g PROTEIN
52g CARBS
9g FAT
CHICKEN RICOTTA BOW TIE PASTA
SERVES 1
4 oz boneless, skinless chicken breast, cut into strips
½ cup yellow squash rounds
½ cup zucchini rounds Garlic powder
This story is from the February 2020 edition of Muscle & Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the February 2020 edition of Muscle & Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
7 Things Fitness Insiders Want You To Know
We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.
GRAGE AGAINST THE MACHINES
Fitness entrepreneur James Grage ditched the gym for resistance band workouts to spend more time with his family. Judging by his results, he won’t be returning anytime soon.
GO TO BED TIRED
Forget brains, talent, or genetics. For Special Forces operator and former UFC fighter Tim Kennedy, hard work is the most important factor to a rewarding life.
FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY
How physique competitor Osamoje Imoohi shaped his mind and impressive body through fitness.
Light Up Your Legs
Juan Morel’s continued quest for bodybuilding’s top prize begins with his killer leg workout.
ROMAN'S SECOND REIGN
After being sidelined with leukemia in 2018, WWE Superstar Roman Reigns returned bigger and stronger—both inside and outside the ring.
COOL RUNNINGS
To break out of his fitness funk, M&F ’s chief content officer, Zack Zeigler, challenged himself to complete a 5K, a 10K, a half marathon, and a 24-hour, 30-mile Spartan Race all in a week’s time.
THE FUTURE OF STEROIDS
M&F explores the advancements being made to PEDs, emerging drugs, and what this all means for the future of bodybuilding and other sports
BRAIN FOOD
These seven foods will nourish your body and sharpen your mind.
THE MODERN RUNNING SHOE...DISSECTED
More innovations have been made in the past decade to the running shoe than ever before, resulting in a product so efficient it was almost banned from all running events. Here are the major changes that have led us to the pinnacle of performance footwear.