La dispensa del bodybuilder

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La dispensa del bodybuilder

Informazioni, consigli, ricette per l'alimentazione fitness e da atleta di bodybuilding. http://ladispensadelbodybuilder.rossellapruneti.com

La dispensa del bodybuilder è per tutti coloro che amano lo stile di vita del fitness e si alimentano per buona parte dell’anno seguendo programmi nutrizionali finalizzati alla massima performance atletica, alla migliore resa estetica e al benessere. La community è utile anche per tutti coloro che (con la guida e la supervisione del proprio medico, dietista o dietologo) iniziano una dieta ma sono

lasciati soli e spaesati nei corridoi del supermercato al momento in cui devono scegliere e comprare gli ingredienti.

28/12/2025

🍫 Real Mass Choco Bowl
Piatto energetico – perfetto per massa, colazione o post-workout
!
📦 Ingredienti (1 porzione):
1 misurino di Real Mass Gaspari Nutrition gusto cioccolato (trovalo su www.gasparinutrition.it)
150 g di yogurt greco 0–5% grassi
1 banana piccola, a fette
1 cucchiaino di cacao amaro
1 cucchiaio di fiocchi d’avena
1 cucchiaino di b***o di arachidi (facoltativo)
Un goccio d’acqua o latte vegetale se vuoi una consistenza più fluida

🔪 Preparazione:
In una ciotola, unisci lo yogurt e il misurino di Real Mass.
Mescola bene fino a ottenere una crema liscia e compatta.
Aggiungi il cacao amaro e i fiocchi d’avena.
Completa con la banana a fette e un tocco di b***o di arachidi.
Puoi gustarlo subito o lasciarlo in frigo 10–15 minuti per una consistenza tipo mousse.

💪 Coach’s Insight
"Questa bowl è perfetta per il periodo di massa: ha proteine complete, carboidrati a doppia velocità (frutta + avena), e grassi buoni. Facile, digeribile e anti-catabolica!"

👩‍⚕️ Tip della nutrizionista
"Real Mass contiene proteine e carboidrati in rapporto ideale per il recupero muscolare. Aggiungere yogurt e frutta fresca rende l’assorbimento ancora più efficiente grazie alla sinergia tra zuccheri semplici e proteine."

🔥 Valori nutrizionali indicativi:
(per porzione – senza b***o d’arachidi)
Calorie: ~390 kcal
Proteine: ~27 g
Carboidrati: ~42 g
Grassi: ~7 g

🧠 Come lo cucinava la mamma?
Classico: frullato al latte e via.
Noi oggi? Lo trasformiamo in mousse da cucchiaio 🥄

28/12/2025

Seconda edizione.
Dopo 9 anni.

Questo libro non è tornato.
È rimasto in attesa.

Nove anni fa parlava di disciplina, scelte quotidiane, responsabilità.
Era vero allora.
È necessario oggi.

Cucina Fitness non è un ricettario.
È un atto di identità.

📘 Ora su Amazon.
👉 Link in bio.

🧘☀️✨

27/12/2025

🎄 GINGERBREAD COOKIES

Sugar-Free · Italian Christmas Style

Spiced, warm, unmistakably Christmas.
Gingerbread isn’t just a cookie — it’s a seasonal language.
This version speaks it fluently, without sugar.

INGREDIENTS

700 g coconut flour or almond flour
1 tsp xanthan gum
½ tsp salt
1 tsp baking powder
2 tsp ground ginger
A pinch of ground cloves
1 tsp ground cinnamon
150 g butter
110 g honey
Heat-stable sweetener, to taste
2 tsp vanilla extract
1 egg

DIRECTIONS

Combine all ingredients and knead until a smooth dough forms.
Wrap and refrigerate for 1–2 hours.
Roll out the dough and cut into shapes.
Place on a baking sheet lined with parchment paper, spacing cookies slightly apart.
Bake at 350°F / 180°C for about 10 minutes, checking doneness.
Let cool completely before serving.

MACROS (per cookie – approx.)

Calories: ~95 kcal
Protein: ~2 g
Carbohydrates: ~8 g
Sugars: ~3 g
Fat: ~7 g
Fiber: ~3 g

🎄 Gingerbread, without the sugar crash.

Same spices.
Same aroma.
A lighter code.

Christmas doesn’t need excess to feel complete.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

26/12/2025

🎄 PROTEIN PANDORO

Sugar-Free · High-Protein · Italian Christmas Icon

Pandoro is lightness disguised as structure.
No fillings. No distractions.
Just eggs, patience, and precision.

This version keeps the purity —
and changes what matters.

INGREDIENTS

For the pandoro dough
2 cups rolled oats (about 250 g)
8 egg yolks
1 whole egg
¼ cup sugar or heat-stable sweetener, to taste
3 tablespoons light butter
½ cup water (about 120 ml)
Zest of ½ lemon
½ cup pea protein isolate
(or another neutral protein powder)

For finishing
Whey protein powder, neutral or vanilla flavor, to dust

DIRECTIONS

In a large bowl, whisk egg yolks and whole egg with the sweetener until pale.
Add melted butter, water, lemon zest, oats, and protein powder.
Mix until smooth and elastic.
Pour the batter into a greased pandoro mold.
Let rest in a warm place until slightly risen.
Bake at 350°F / 180°C until golden and cooked through.
Let cool completely before unmolding.
Dust lightly with whey protein powder before serving.

MACROS (per slice – approx.)

Calories: ~180 kcal
Protein: ~10 g
Carbohydrates: ~20 g
Sugars: ~4 g
Fat: ~6 g

🇮🇹 Pandoro doesn’t need decoration.
It needs respect.

Light. Clean. Essential.
A Christmas icon rewritten with intention.

No excess.
No apology.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

25/12/2025

🎄 PROTEIN STOLLEN

Sugar-Free · High-Protein · Christmas Classic

Stollen is not a dessert.
It’s a promise wrapped in dough.

Born to last through winter, to be sliced slowly,
this version keeps the tradition — and rewrites the structure.

INGREDIENTS

2 scoops whey protein powder, neutral or vanilla
3 tsp almond extract or almond flavoring
3¾ cups almond flour or oat flour (about 450 g)
3 tsp baking powder
1 cup nonfat Greek yogurt (about 220 g)
½ cup sugar-free applesauce (about 100 g)
¼ cup stevia (about 60 g)
⅓ cup liquid egg whites (about 110 g)
1 tsp vanilla extract
2 tsp ground cinnamon
¾ cup mixed dried fruit (raisins, apricots)

DIRECTIONS

Mix all ingredients until a compact, uniform dough forms.
Place the dough on a baking sheet lined with parchment paper and shape it into an oval loaf using your hands.
Bake at 350°F / 180°C for 35–45 minutes, checking that the center is fully cooked.
Let cool completely.
Before slicing and serving, dust lightly with powdered erythritol if desired.

MACROS (per slice – approx.)

Calories: ~170 kcal
Protein: ~10 g
Carbohydrates: ~18 g
Sugars: ~4 g
Fat: ~5 g

🎄 Stollen, rebuilt — not replaced.

Same spices.
Same patience.
A lighter structure that stays faithful to the ritual.

Christmas baking doesn’t need shortcuts.
It needs intention.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

24/12/2025

🎄 PANFORTE

Sugar-Free · High-Protein · Italian Christmas Classic

Dense. Spiced. Ancient.
Panforte is not a cake — it’s a ritual from Siena, built to last through winter.

This version keeps the intensity.
Not the excess.

INGREDIENTS

300 g sugar-free candied fruit
250 g almonds (or half almonds, half hazelnuts)
100 g honey
15 g stevia
75 g casein protein powder
(neutral, vanilla, or chocolate flavor)
15 g ground cinnamon
25 g unsweetened cocoa powder
½ tsp vanilla
Wafer paper, as needed

Optional:
3–4 g xanthan gum (if omitted, the panforte will be more crumbly)

DIRECTIONS

Chop nuts and candied fruit and place in a large bowl.
Add protein powder, cocoa, cinnamon, and vanilla. Mix well.
Warm the honey gently and pour it over the dry ingredients.
Add stevia and mix until a thick, compact dough forms.
Line a pan with wafer paper and press the mixture firmly inside.
Bake at 300°F / 150°C for 25–30 minutes.
Let cool completely before slicing — panforte firms up as it rests.

MACROS (per slice – approx.)

Calories: ~160 kcal
Protein: ~7 g
Carbohydrates: ~14 g
Sugars: ~5 g
Fat: ~8 g

🇮🇹 Panforte doesn’t ask to be light.
It asks to be respected.

Spices. Nuts. Density.
A medieval dessert rewritten with discipline.

This is Christmas that lasts.
Not just on the plate.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

23/12/2025

🎄 PROTEIN PANETTONE

Sugar-Free · Italian Christmas Classic · Homemade

Panettone is not just a cake.
It’s waiting, patience, and shared slices on Christmas morning.

This version keeps the ritual —
and changes the code.

INGREDIENTS

For the preferment
¼ cup warm water
1 tablespoon active dry yeast
1 tablespoon honey
1 egg yolk
½ cup rolled oats

For the panettone
2 cups rolled oats
8 egg yolks
1 whole egg
¼ cup sugar or sweetener, to taste
3 tablespoons light butter
½ cup water
Zest of ½ lemon
½ cup pea protein isolate (or other protein powder)

For the topping
Whey protein powder, neutral or vanilla flavor, to taste

DIRECTIONS

Prepare the preferment by mixing warm water, yeast, honey, egg yolk, and oats. Let rest until bubbly.
In a large bowl, mix oats, egg yolks, whole egg, sweetener, butter, water, lemon zest, and protein powder.
Add the preferment and mix until smooth and elastic.
Pour into a panettone mold and let rise in a warm place until doubled in volume.
Bake at 350°F / 180°C until golden and cooked through.
Let cool completely before dusting with whey protein powder.

MACROS (per slice – approx.)

Calories: ~190 kcal
Protein: ~10 g
Carbohydrates: ~22 g
Sugars: ~4 g
Fat: ~6 g

🇮🇹 Panettone, rewritten — not replaced.

Same waiting.
Same aroma in the kitchen.
A lighter structure that respects your body.

Tradition doesn’t disappear when you train.
It evolves.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

22/12/2025

🍫 CHOCOLATE ALMOND BISCOTTI

Sugar-Free · High-Protein · Italian Christmas Classic

Crunchy, intense, unmistakably Italian.
Biscotti were made to last, to be shared, to be dipped in coffee.
This version keeps the ritual — and rewrites the macros.

INGREDIENTS

120 g all-purpose flour
80 g whey protein powder
100 g whole almonds, with skin
100 g honey
50 g erythritol (or 200 g honey if preferred)
½ tsp baking soda
½ tsp baking powder
Zest of ½ orange
Black pepper, to taste

DIRECTIONS

Mix all dry ingredients in a bowl.
Add honey and combine until a firm dough forms.
Shape into a log and place on a baking sheet lined with parchment paper.
Bake at 350°F / 180°C for 25–30 minutes.
Remove from oven, let cool slightly, then slice diagonally.
Return slices to the oven and bake for another 10 minutes per side until crisp.
Let cool completely before serving.

MACROS (per biscotto – approx.)

Calories: ~110 kcal
Protein: ~6 g
Carbohydrates: ~12 g
Sugars: ~4 g
Fat: ~4 g

🇮🇹 Biscotti are not cookies. They’re culture.

Crunchy. Deep. Built to last.
This is how Italian Christmas tastes —
even when sugar is no longer part of the deal.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

22/12/2025

🎄 CHRISTMAS CUPCAKES

Sugar-Free · High-Protein · Italian-Inspired

Soft, fragrant Christmas cupcakes inspired by Italian holiday baking and redesigned for a fitness-aligned lifestyle.
Same warmth. Better balance.

INGREDIENTS

For the cupcakes
2½ cups rolled oats
½ cup whey protein powder, neutral flavor
1 teaspoon baking soda
½ teaspoon salt
½ cup xylitol
½ cup sugar-free applesauce
¾ cup nonfat Greek yogurt
⅓ cup liquid egg whites or 2 egg whites
1⅔ cups sugar-free coconut milk

For the frosting
Whey protein powder, to taste
Almond butter or peanut butter, to taste
Water, as needed
Food coloring (liquid or gel), optional
Unsweetened shredded coconut, optional

DIRECTIONS

In a bowl, combine rolled oats, protein powder, baking soda, and salt.
In another bowl, mix xylitol, applesauce, Greek yogurt, egg whites, and coconut milk.
Combine wet and dry ingredients until smooth; the batter will be thick and slightly airy.
Pour into non-stick cupcake molds, filling each no more than halfway to two-thirds full.
Bake at 350°F (180°C) for 15–20 minutes, until set. Let cool completely.
Prepare the frosting by mixing protein powder with nut butter and a small amount of water until smooth. Add food coloring if desired. Frost the cupcakes and finish with shredded coconut.

MACROS (per cupcake – approx.)

Calories: ~180 kcal
Protein: ~8 g
Carbohydrates: ~22 g
Sugars: ~3 g
Fat: ~5 g
Fiber: ~3 g

🎄 Christmas Cupcakes, Italian soul.

Soft. Warm. Balanced.
Holiday baking without excess.

This is not “fit dessert.”
This is tradition, rewritten with discipline.

📖 Italian Christmas Classics – Made Light & Sugarless
🛒 Available on Amazon

21/12/2025

PROTEIN CANNOLI

Low-Carb · Sugar-Free · Christmas Edition

Un classico italiano.
Stessa anima.
Codice nuovo.

INGREDIENTS

For the shells
1 cup almond flour
2 tablespoons coconut flour
1 tablespoon psyllium husk
1 egg white
2 tablespoons water
1 teaspoon cinnamon
A pinch of salt
Heat-stable sweetener, to taste

For the filling
¾ cup ricotta cheese, well drained
1 scoop whey protein powder, vanilla flavor
1 tablespoon powdered erythritol
½ teaspoon vanilla extract

For finishing (optional)
Sugar-free chocolate chips
Orange zest, finely grated

DIRECTIONS

Mix all shell ingredients until a firm dough forms. Roll thin between two sheets of parchment paper and cut into circles. Wrap around cannoli molds and bake at 350°F (180°C) for 10–12 minutes, until golden. Let cool completely before removing from molds.
In a bowl, mix ricotta, protein powder, erythritol, and vanilla until smooth.
Fill the shells just before serving. Finish with chocolate chips and orange zest.

MACROS (per cannolo – approx.)

Calories: ~135 kcal
Protein: ~9 g
Carbohydrates: ~6 g
Sugars: ~2 g
Fat: ~8 g
Fiber: ~3 g

20/12/2025

🎄 Mini Christmas Pudding, but make it light.
Tradizione inglese.
Anima italiana.
Codice fitness.
Piccoli dolci natalizi senza forno, senza zucchero raffinato,
ma con tutta la profondità delle spezie e degli agrumi.
Non è rinuncia.
È scelta.

📖 Dal libro Italian Christmas Classics – Made Light & Sugarless

🛒 Disponibile ora su Amazon

15/12/2025

🎄 Il Natale non è il problema.
Il problema è perdere equilibrio proprio quando si vorrebbe solo godere.

🎄 I dolci di Natale non vanno eliminati.
Vanno fatti meglio.

Ho scritto questo libro per chi ama i dolci della tradizione italiana,
ma non vuole rinunciare a sentirsi bene nel proprio corpo.

Ricette dolci di Natale – senza zucchero · versione light
è una raccolta di grandi classici rivisitati con intelligenza:
meno zucchero, meno eccessi, stesso piacere.

Panettone, pandoro, struffoli, mostaccioli e altri dolci simbolo delle feste.
Semplici. Realizzabili. Pensati per la vita reale.

Non è una dieta.
È un modo diverso di stare a tavola, anche a Natale.

👉 Disponibile ora su Amazon
🎁 Perfetto anche come regalo

➡️ Acquistalo su Amazon

👉 Ricette dolci di Natale – senza zucchero · versione light
📦 Disponibile ora su Amazon

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Bordighera

Sito Web

http://ladispensadelbodybuilder.rossellapruneti.com/

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