Recipe matrix for muscle building
		eggs	fish	salmon	broccoli	spinach	tomato	orange	apple	carrot	oyster	redmeat	chicken	cheese	berries	yogurt	oliveoil	nuts	greentea
	AcquaPazza		V				V
	清蒸鱼		V
	Cod a la Meuniere		V
	pasta with mackerel and tomato		V				V
	baked moonfish with potatoes / 鯵とジャガイモの蒸し焼き		V				V
	sauteed moonfish salad		V				V
	fish Carpaccio		V
	oil sardine on rice		V
	simmered Bonito		V
	fish With Thick TomatoSauce		V
	Boiled flatfish / カレイの煮つけ		V
	simmerd chicken with bok choy / チンゲンサイと鶏肉の煮物												V
	Chicken Steak												V
	gōng bǎo jī dīng/宫保鸡丁												V					V
	White Chicken Stew												V
	PotatoSoup and boiled chicken												V
	steak											V
	回锅肉 / huiguorou
	spaghetti Alla Pugliese				V
	fried salmon with asparagus			V
	oyster with onion										V
	fried tofu with tomato						V
	salad						V	V	V					V	V	V	V	V
	tomato basil pasta						V										V
	pizza						V
	mashed potato
	pasta with shiokara
	Bok Choy with Oyster Sauce
	Ruby Fish Stream with Lime / ปลาทับทิมนึ่งมะนาว
	gûng châe náam bplaa / กุ้งแช่น้ำปลา
	hŏi laai pàt prík păo / หอยลายผัดพริกเผา
	dtôm yam kài bplaa / ต้มยำไข่ปลา
	hŏi naang rom song krêuang / หอยนางรมทรงเครื่อง
	yam wún sên tá-lay / ยำวุ้นเส้นทะเล
	jóhk kài yîeow máa / โจ๊กไข่เยี่ยวม้า
	gài pàt mét má-mûang / ไก่ผัดเม็ดมะม่วง
	pàk bôong fai daeng / ผักบุ้ง ไฟแดง
	kài dtŏon / ไข่ตุ๋น
	mŏo grà-tá / หมูกระทะ
	pàt gà prao mŏo sàp / ผัดกะเพราหมูสับ
	sâi gròk ee săan / ไส้กรอกอีสาน
	kâao kăa mŏo / ข้าวขาหมู
	kà-nŏm jeen náam yaa / ขนมจีนน้ำยา
	fried rice with egg and nori	V
	carbonara	V												V
	sardineBruschetta
	avocadoWithShirasu
	asparagusPorkRollups
	friedOctopusAndPotato
	mushroom Miso Soup
	crumble														V
	yogurt with berry														V	V
	apple and mixed nuts								V									V
		eggs	fish	salmon	broccoli	spinach	tomato	orange	apple	carrot	oyster	redmeat	chicken	cheese	berries	yogurt	oliveoil	nuts	greentea

muscle building ingredients
	eggs	protein
	fish	protein, high omega-3 fatty acids, and high vitamin D
	Salmon	antioxidant
	Broccoli	vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids
	Spinach	Carbohydrates, Fat, Protein, Vitamin A, Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin C, Vitamin E, Vitamin K, Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc
	Tomatoes	Carbohydrates, Dietary fiber, Fat, Protein, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Magnesium, Manganese, Phosphorus, Potassium, Lycopene
	Oranges	dietary fiber, vitamin C
	Apples	vitamin A
	Carrots	polyphenols and antioxidants
	Oyster	protein
	RedMeat	vitamin C and dietary fiber
	chicken	calcium, protein, phosphorus and fat
	Cheese	Fat, Cholesterol, Sodium, Protein, Calcium
	Berries	protein, calcium, riboflavin, vitamin B6 and vitamin B12
	Yogurt	fiber, protein & omega-3
	OliveOil	fats, proteins, fiber, vitamin E, zinc, potassium, magnesium
	MixedNuts	Protein, vitamin B12, heme iron, zinc, creatine, carnosine
	GreenTea	zinc, iron, calcium, and selenium, as well as vitamin A and vitamin B12.

seasonings
	salt
	pepper
	vegetable oil
	olive oil
	balsamic vinegar
	chicken stock
	soy sauce
	oyster sauce
	miso
	white wine / sake
	butter
	parmezan
	jam
	canned anchovy
	garlic
	ginger
	dried chili
	rosemary
	basil

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