Contents
Disclaimer
Introduction
The Kitchen
THE RECIPES:
Breakfast Recipes
Main Meals
Snacks and Deserts
Smoothies And Shakes
Sides
Disclaimer
Theinformationprovidedinthisbookisdesignedtoprovidehelpfulinformationonthesubjects
discussed.Thisbookisnotmeanttobeused,norshoulditbeused,todiagnoseortreatanymedical
condition.Fordiagnosisortreatmentofanymedicalproblem,consultyourownphysician.Thepublisher
andauthorarenotresponsibleforanyspecifichealthorallergyneedsthatmayrequiremedical
supervisionandarenotliableforanydamagesornegativeconsequencesfromanytreatment,action,
applicationorpreparation,toanypersonreadingorfollowingtheinformationinthisbook.References
areprovidedforinformationalpurposesonlyanddonotconstituteendorsementofanywebsitesorother
sources.Readersshouldbeawarethatthewebsiteslistedinthisbookmaychange.
Irecommendconsultingadoctortoassessand/oridentifyanyhealthrelatedissuespriortomakingany
dramaticchangestoyourdiet.
Introduction
Cooking-it’seithersomethingyouloveorsomethingyouhate,andfunnilyenoughthisperceptionismore
oftenthannotbasedonyourcookingabilities!AsahealthandfitnessadvocateIhavespentendlesshours
inthekitchentryingtofollowcomplexrecipeswithobscureingredientsandutensilsIdidn’thaveto
createblandmealsIdidn’tenjoy.
Ifyouareona‘diet’ortryingtogainleanmuscleyouwillmorethanlikelyhavegonethroughaphaseof
desensitizingyourselftofoods,don’tworryIwentthroughthatstagetoo!Cookingismeanttobefun,after
severalyearsoftrialanderrorinthekitchenIhavecompiled160ofmyfavoritemusclebuildingandfat
burningrecipesthatareeasytomakeanddon’trequireanycomplexingredientsorutensils.
Therecipeswithinthisbookincludebreakfasts,mainmeals,snacksanddesserts,proteinsmoothiesand
sides.Allofthesemealsareloadedwithflavour,andevenbettertheyareloadedwithproteinand
nutrients.Everyrecipehasthetotalnumberofcaloriesalongwithamacronutrientbreakdownstatingthe
amountofprotein,carbohydratesandfatsperserve(measuredingrams).
Ifyou’reanythinglikemeyou’llhaveasweettoothforberrypancakes,Bostoncreamdonutsanda
varietyofothermouth-wateringsweetfoods.InthisbookIwillshowyouhowtoEASILYmaketheseand
beabletoincorporatethemintoyourdietDAILYifyouwishwhilestillachievingyourfatloss/muscle
gaingoals.
It’stimetodebunkthe‘cleaneating’myth!
EntertheKitchen
Fromhereoninyouwillfind160ofmyfavoriteflexibledietingrecipes,eachrecipeiscategorizedunder
aheadingastothemostappropriateuseortimetoconsumetheparticularmeal.
Eachrecipestatesthenumberofservings,aswellasthecalorieandmacronutrientbreakdownonaper
servingbasis.
Pleasenotethatthesemacronutrientsandcalorieslistedwitheachrecipearecalculatedusingtheexact
ingredientsintherecipe,Ifyouwishtosubstituteingredientsbearinmindthatthiswilladjustthe
macronutrientbreakdownandcalorietotalofthatmeal.
Breakfast
ProteinPancakes
Oatmeal&EggWhites
LightBreakfast
ScrambledEggswithSpeltFlakes
BreakfastFajitas
BigBreakfastPizza
VanillaProteinPorridge
ChocolatePeanutButter&BananaOatmeal
AppleCinnamonOatmeal
PeanutButter,BananaOatBreakfastCookies
2MinutePancakes
FrenchToastCups
MochaOatmeal
BananaBread
AppleCrisp
VanillaCreamOatmeal
ChocolateCookieOatmeal
ProteinGranolaYogurt
BlueberryCoconutOmelet
BananaSplitProteinOats
FrenchToast
SausageandEggBellPepperBreakfast
StuffedBakedBreakfastApple
TomatoBasilOmelet
SpicyScrambledEggs
ProteinPancakes
Serves:6
Preparationtime:20minutes
Cookingtime:15minutes
Ingredients:½Bananamashed
½cup(125ml)liquidEggWhites
1Tbsp.(15ml)Chiaseeds
1cup(250ml)organicquickOats
1scoopPeanutButterflavoredWheyProtein
½cup(125ml)AlmondMilk
½cup(125ml)Water
Pinchofsalt
Method:Mixalltheingredientstogetherinalargebowl,untilwellblended–youcanuseahandmixer
orblenderforthisaswell.
Letthemixturesitfor10-15minutes,allowingfortheglutentodevelopandtheChiaseedstoexpand,
whichwillmakeyourpancakescomeoutfluffier.
Heatamediumsizedpanandcoatwithnonstickcookingspray.
Keeptheheatonmediumtothoroughlycookpancakes.
Use1/3cup(85ml)measuringcupandpourthemixtureintothepan.
Thesepancakestakeabout1½–2minutesoneachsidetocook.
RecommendedToppings:VanillaGreekYogurt
Blueberries
Macronutrients:(perpancake)Protein:10g
Carbs:12g
Fat:2gCalories:66
Oatmeal&EggWhites
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:1½oz(40g)Oatmeal
½cup(125ml)Non-FatMilk
1tsp(5ml)PeanutButter
1tsp(5ml)85%DarkChocolate,choppedorgrated
PinchofSaltOntheside:
3EggWhites
½sliceofNon-FatCheese
Method:Placetheoatsinamediumsizedbowl,addthemilkandcookitinthemicrowaveonhighfor
about1½minutes.
Addthepeanutbutterandchocolate,stirwell.
Heatafryingpanoveramediumheatandcoatwithanonstickspray,addeggsandcook.
Placeonaplate,addthecheeseandmixforflavor
Macronutrients:Protein:25g
Carbs:37g
Fat:8gCalories:316
LightBreakfast
Serves:1
Preparationtime:5Minutes
Cookingtime:none
Ingredients:170gChobaniGreekYogurt
2heapedTbsp(40ml)Jordan’sSuperBerryGranola
1Bananachoppedormashed/alternatively¼cup(65ml)Blueberries
1scoopVanillaWheyProtein
Method:Mixthewheypowderandyogurtfirst,addthegranolaandbananaandmixwell.
Macronutrients:Protein:47g
Carbs:10g
Fat:2gCalories246
ScrambledEggswithSpeltFlakes
Serves:1
Preparationtime:5Minutes
Cookingtime:5Minutes
Ingredients:2wholeEggs
2EggWhites
20gSpeltFlakes
Chives,chopped
PinchofSalt
Peppertotaste
Method:Mixwholeeggsandeggwhitesinacupandflavorwithsaltandpeppertotaste.
Heatamediumsizefryingpanandcoatwithnonstickspray.
Cooktheeggs,andaddthespeltflakes.
Garnishwithchivesandserve.
Macronutrients:Protein:34g
Carbs:14g
Fats:13gCalories:310
BreakfastFajitas
Serves:1
Preparationtime:5minutes
Cookingtime:15minutes
Ingredients:6EggWhites
1EggYolk
30gFat-FreeCheddarCheese,shredded
2Fat-FreeflourTortillas
Salttotaste
Method:Placethetortillasonabakingtrayorplate.
Placeeggsandyolkinamixingbowlandbeatwell.
Heatthetortillasineitherthemicrowaveoroven.
Heataskilletandcoatwithnonstickcookingspray.Cooktheeggsoveramediumflame,turnoverand
addthecheese.
Placeeggsintortillasandserve.
Additions:Salsa
Parsleyorchoppedspringonion
Macronutrients:Protein:15g
Carbs:16g
Fat:0.5gCalories:131
BigBreakfastPizza
Servings:1
Preparationtime:10minutes
Cookingtime:10minutesIngredients:2slicesJennie-Oextra-leanTurkeyBacon.Alternatively,1
turkeysausagepatty
3wholeEggs
¼Boboli12"thinPizzaCrust
½cup(62ml)Fat-FreeMozzarellaorCheddarcheese
¼smallOnion,diced
½Tomato,diced
Hotsauce(optional)
SaltandpeppertotasteMethod:Ifyouareusingturkeybacon,placebacononaplatebetweentwopaper
towelsandmicrowaveforoneminute.
Flipbaconover,keepingitinthepapertowelsandremovethetoppapertowel.Placeanewpapertowel
ontop,andmicrowaveforanotherminute.
Removefrommicrowaveandcutinto1inchpieces.
Ifmakingwithturkeysausage,cookaccordingtopackageinstructionsthencutintosmallpieces.
Placethepizzacrustonabakingsheetandheatinatoasteroven.
Placetheeggsinamixingbowl,seasonwithsaltandpeppertotaste,andbeatwell.
Heataskilletandcoatwithanonstickcookingspray.Sautétheonionsandaddthetomatoes.Addyour
choiceofmeattothepan,andallowtosimmerforafewminutes.
Addthebeateneggsandmixwell.Addthehotsauceandremovefromtheheat.
Placethemixtureontheheatedpizzabaseandserve.
TastyAdditions:
Choppedspringonion
Choppedgarlic
2ChoppedorslicedMushroomsMacronutrients:Protein:40g
Carbs:49g
Fat:22gCalories:575
VanillaProteinPorridge
Servings:1
Preparationtime:5minutes
Cookingtime:2minutes
Ingredients:1cup(250ml)Oats
½cup(125ml)SkimMilk
1scoopVanillaProteinwhey(forvariation,tryotherflavors)
½tsp(2,5ml)Steviaor1Tbsp(15ml)Honey
SaltandCinnamontotaste
TastyAdditions:MixedBerriesorBlueberries
Method:Placetheoats,skimmilk,stevia,salt,cinnamonandfruitinamicrowavesafemixingbowl.Mix
wellandplaceinthemicrowavefor1minuteonhighremove,stirandrepeat.Removeandstirinthe
proteinwhey.Servehot.
Macronutrients:Protein:45g
Carbs:45g
Fat:5gCalories:404
ChocolatePeanutButter&BananaOatmeal
Serves:1
Preparationtime:5Minutes
Cookingtime:2Minutes
Ingredients:1/2cup(125ml)Oats
1/2cup(125ml)AlmondMilk
1Banana,mashed
1scoopChocolatePeanutButterProteinPowder
PinchofSalt
Method:Placethebananaandmilkinamixingbowlandmixwell.
Addtheoatsandmix.
Add½cupwater,andmix.
Microwavefor2minutesonhighheat.
Removeandstirintheproteinpowder
Microwavefor1moreminuteorlongerfortheconsistencyyoulike.
Macronutrients:Protein:33g
Carbs:68g
Fat:6gCalories:416
AppleCinnamonOatmeal
Serves:1
Preparationtime:3minutes
Cookingtime:3minutes
Ingredients:1cup(250ml)rolledorsteelcutOats
½cup(125ml)Water
½anApple,cutintosmallpieces
½tsp(2,5ml)Cinnamon
1scoopVanillaWheyProtein
PinchofSalt
Method:Placetheoats,apple,cinnamon,saltandwaterinamicrowavesafemixingbowl,andmixwell.
Microwavefor1minutesonhighheat,removeandstirthenmicrowavefor1moreminute
Remove.
Mixin1scoopofvanillawheyprotein.
Servehot.
Macronutrients:Protein:30g
Carbs:45g
Fat;6gCalories:354
PeanutButter,BananaOatBreakfastCookies
Servings:16
Preparationtime:20minutes
Cookingtime:30minutesIngredients:
2ripeBananas,masheduntilsmooth&creamy
⅓cup(85ml)PeanutButter~creamyorchunky
⅔cup(200ml)unsweetenedApplesauce
1scoopVanillaProteinPowder
1tsp(5ml)VanillaExtract
1½cups(375ml)QuickCookingOatmeal
¼cup(63ml)choppedNuts
Method:Preheatheatovento350F(180C)
Inalargebowl,mixmashedbanana&peanutbutteruntilcompletelycombinedthenaddinthe
applesauce,vanillaproteinpowder&theextract~mixagainuntilallarecompletelycombined.
Addintheoatmeal&nutstothebananamixture&combine.
Letdoughrestfor10minutes.
Dropcookiedough,byspoonfuls,ontoaparchmentpaperlinedcookiesheet&flattencookiesinto
circles.
Bakecookiesfor20-30minutes,oruntilgoldenbrown&done.
Macronutrients:Protein:4.5g
Carbs:11.5g
Fat:4.5gCalories:99
2MinutePancakes
Serves:1
Preparationtime:5minutes
Cookingtime:2minutes
Ingredients:4EggWhites.
1scoopChocolateFlavoredWhey
45gOats.
Method:Mixinabowluntilyouhaveathickslurpyliquid.
HeataskilletoveramediumflameandSpraywithanonstickspray.Pourthemixtureintothepan
ToppingsYogurt
FreshcutFruit
PeanutButter
Macronutrients:Protein:39g
Carbs:35g
Fat:3gCalories:323
FrenchToastCups
Servings:1
Preparationtime:5minutes
Cookingtime:15minutes
Ingredients:2eggs,or½cup(125ml)EggWhites
1-2tsp(10ml)Stevia
½tsp(2,5ml)VanillaExtract
¼tsp(2ml)Cinnamon
Seasalttotaste
2slicesWholegrainBread
½cup(125ml)Low-FatCottageCheese
Method:Preheatovento350F(180C).
Inashallowbowl,combineeggs,Itsp(5ml)Stevie,vanillaextract,adashofcinnamonandsalt,as
desired.Dipbreadslicesintoeggmixture,soakingthoroughly.
Spray2cupsinamuffintinwithnonstickspray.Gentlypressonepieceofbreadintoeachcup.Press
downtomakesuretheynearlytouchthebottomofthepan.
Placemuffintininovenandbakefor15minutes.
Inaseparatebowl,mixthecottagecheesewithremainingSteviaandcinnamon.TopeachFrenchtoast
cupwithhalfofthemixtureandservehot.
Macronutrients:Protein:34g
Carbs:28g
Fat:16gCalories:390
MochaOatmeal
Servings:1
Preparationtime:5minutes
Cookingtime:20minutesIngredients:1cup(250ml)premadeInstantCoffee
½cup(125ml)Oatmeal
½cup(125ml)CottageCheese
1Tbsp.(15ml)unsweetenedCacao
½cup(125ml)1%ChocolateMilk
Method:Cookoatmealinthecoffeefor15minutesonthestovetop.
Addinthecottagecheeseandthecacaoandcookforanother5minutes.
Duringtheverylast2minutespourinthechocolatemilk.
Addsplendaorothersweetenerifneeded.
Macronutrients:Protein:27g
Carbs:56g
Fat:7gCalories:395
BananaBread
Servings:5
Preparationtime:10minutes
Cookingtime:35minutesIngredients:1cup(250ml)Oatmeal
2smallBananas,mashed
1Egg
½cup(125ml)SkimMilk
2tsp(10ml)Cinnamon
100gLowFatCottageCheese
1heapedscoopofBananaorVanillaFlavoredWheyProtein(about40grams)
1tsp(5ml)BakingPowder
Method:Preheattheovento350F(180C).
Sprayasmallbread-loaftinwithanonstickspray.
Mixalltheingredientstogether,andpourintoabakingtin.
Bakefor35minutesuntilgoldenbrown.
Servecooled.
Macronutrients(perserving):Protein:13g
Carbs:23g
Fat:4gCalories:191
AppleCrisp
Servings:1
Preparationtime:10minutes
Cookingtime:None
Ingredients:½cup(125ml)rolledOats
1cup(250ml)KashiGoLeancereal
10-15Raisins
1Tbsp(15ml)Honey
½Tbsp(7,5ml)Cinnamonortotaste
1smallGrannySmithorGoldenDeliciousApple,dicedfinely
150mlWater
Method:Placeeverythinginamixingbowlandmixbeforeaddingthewater(alittlemoreifyouwant)
Mixwellandconsumeimmediately.
Macronutrients:Protein:19g
Carbs:92g
Fat:4gCalories:420
VanillaCreamOatmeal
Servings:1
Preparationtime:7minutes
Cookingtime:2minutes
Ingredients:1cup(250ml)Oatmeal
1cup(250ml)SkimMilk
1scoop(30g)VanillaProteinPowder
½tsp(2,5ml)ofStevia
PinchofCinnamon
PinchofSalt
Method:Inamicrowaveproofmixingbowl,addthesalt,oatmealskimmilkandcinnamon,mixwell.
Placeinthemicrowaveandcookatfullpowerforabout1minute-stirthemix,thenmicrowavefor
another1minuteperiod.
Lettheoatmealcoolforabout3minutesaddtheSteviaandproteinpowder.
Consumeimmediately.
Macronutrients:Protein:45g
Carbs:73g
Fat:6gCalories:531
ChocolateCookieOatmeal
Servings:1
Preparationtime:5minutes
Cookingtime:None
Ingredients:½cup(125ml)uncookedOats
1Tbsp(15ml)naturalPeanutButter
1scoop(40g)ChocolateWheyPowder
4Tbsp(60ml)boilingWater
2packetsSplenda
Method:Addwatertooats,andletitstandfor30seconds.
Addwhey,splendaandpeanutbutter,andmixwell.
Consumeimmediately.
Macronutrients:Protein:31g
Carbs:32g
Fat:12gCalories:370
ProteinGranolaYogurt
Servings:1
Preparationtime:20minutes
Cookingtime:NoneIngredients:¾cup(180ml)FatFreeGreekYogurt
1Scoop(30g)VanillaProteinPowder
1Tbsp(15ml)ChiaSeeds
2Tbsp(30ml)Granola/GranolaTypeCereal
⅔cup(100g)choppedStrawberriesAlternativefruits:Blueberries
Cranberries
Apple
Method:Placealltheingredientsexceptthefruitinasmallmixingorservingbowlandmixwell.Allow
tostandfor15-20minutes,toallowthechiaseedstoswellandthegranolatosoften.
Addthefruit,mixandenjoy.
Tips:Thisyogurtcanbefrozen,andconsumedasafillingtreatonawarmday.
Macronutrients:Protein:46g
Carbs:52g
Fat:5gCalories:437
BlueberryCoconutOmelet
Serves:1
Preparationtime:10minutes
Cookingtime:5minutes
Ingredients:1tsp(5ml)CoconutOil
½cup(125ml)liquidEggWhites
¼tsp(2ml)VanillaExtract
PinchofSalt
½tsp(2,5ml)SweetenerorStevia
⅓cup(85ml)thawedorfreshBlueberries
1Tbsp(15ml)desiccatedorshreddedCoconut
½Tbsp(7,5ml)WhiteChocolatePeanutButter
Method:Combinetheeggwhites,salt,vanilla&sweetener/cinnamoninasmallmixingbowlandmix.
Well
Heatasmallfryingpanovermediumheatandaddthecoconutoil.
Oncethepanishot,pourinthemixture.Asthemixturestartstosetaddyourblueberries&coconuttoone
half,andcookforanotherminuteorso,beforeflipping.
Cookforanotherminute,fliptheomeletonelasttimeontoitsotherside,andcookuntilgoldenbrownand
addthepeanutbuttertothetopoftheomelet.
Foldtheomeletandserveimmediately.
NutritionFacts:Protein:15g
Carbs:13g
Fat:11gCalories:208
BananaSplitProteinOats
Serves:1
Preparationtime:Overnight
Cookingtime:None
Ingredients:1cup(250ml)BlueDiamondAlmondBreezeUnsweetenedVanillaMilk
1scoop(30g)BSNSyntha-6PeanutButterProteinPowder
1smallBanana
½cup(125ml)dryQuakerOldFashionedOats
¼cupAlmondMilk
4tsp(20ml)WaldenFarmsSugarFreeCalorieFreeChocolateSyrup
2packetsSteviaSweetener
ChoppedNuts,(optional)
Method:Inasmallmixingbowlcombinetheoats,Sythna,peanutbuttercookieproteinpowder,stevia,
andalmondmilk,andallowtoswellovernightThefollowingmorning,cutthebananainhalflengthwise,
andplaceinadish.
Puttheoatmixinbetweenthebananahalves
TopwithWaldenFarmsChocolateSyrup,andchoppednuts.
Macronutrients:Protein:30g
Carbs:64g
Fat:12gCalories:470
FrenchToast
Serves:3
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:6slicesSaraleeDelightfulWholeWheatandHoney45caloriebread
250gEggWhites
½cup(125ml)unsweetenedAlmondMilk
2packetssweetenerorStevia
½tsp(2ml)BakingPowder/BakingSoda
Method:Preheatapancakegriddleatamediumheat
Combinetheeggwhites,almondmilk,bakingpowder,andsweetenerinashallowdish
Usingtwoforks,placeeachsliceofbreadintheeggmixture,turningovertosaturatebothsides.
Placeeachsliceonthegriddleandcookuntilagoldencolorisachieved,turnandrepeat.
Topwithyourfavoritesyruporjam,butremembertoadjustthemacros!
Tips:Useamediumhighheatifyoudesireamoremoisttoast,astheoutsidewillbedonepriortodrying
outtheinside.
Alsoforamoremoisttoast,decreasetheamountofeggwhitesand/orincreasetheamountofalmond
milk.Viceversaforacrispiertoast.Theamountofnecessaryeggwhitesmayvarybythebreadyouuse.
TheSaraLeebreadabsorbsliquidlikeasponge!
Macronutrients(perserving):Protein:46g
Carbs:43
Fat:4gCalories:423
SausageandEggBellPepperBreakfast
Serves:1
Preparationtime:15minutes
Cookingtime:10minutes
Ingredients:1mediumPublixRedBellPepper
2largeEggWhites
½cup(125ml)cookedTurkeyBreakfastSausage
2Tbsp(10g)CheddarorAmericanCheese(ReducedFat,Pasteurized)
⅔tsp(4ml)ParsleyMethod:Preheattheovento400F(220C)
Prepare90%leanturkeybreakfastsausageinadvance.
Cutthetopoffabellpepperandplaceintoanoven(directlyontherack)atfor10minutes.
Scramble2eggwhitesinapan.Combinewithyourpreparedturkeysausage.Mixintheshredded
reducedfatcheddarcheese.Stuffintofinishedbellpepperandtopwithparsleyorgreenonions.
Macronutrients:Protein:27g
Carbs:9g
Fat:7gCalories:212
StuffedBakedBreakfastApple
Serves:3
Preparationtime:10minutes
Cookingtime:10minutes
Ingredients:3GrannySmithofGoldenDeliciousApples,coredandpitted
1½cups(375ml)Non-fatGreekYogurt
1scoop(30g)VanillaProteinPowder
½cup(125ml)rolledOats
3Tbsp(45ml)choppedWalnuts
1tsp(5ml)Cinnamon
2Tbsp(30ml)SplendaBrownSugarBlend
Method:Combinethecinnamonandbrownsugar.
Placethecoredappleinthemixture.Coattheapple,insideandout,andplaceonthegrill.
Cookfor3-4minutesoruntiltender.
MixtheGreekyogurt,proteinpowder,rolledoats,andwalnutsuntilwellmixed.
Fillthebakedapplewiththemixture.
Coverandcookfor1-2minutesoruntilyogurtisheated.
Macronutrients:
Protein:25g
Carbs:50g
Fat:11gCalories:393
TomatoBasilOmelet
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:3freerangeEggs
10CherryTomatoes
FreshBasil
SeaSalt
BlackPepper
Kelp
1Tbsp(15ml)PalmOil,forcooking
Method:Inamixingbowl,whisk3wholeeggswithsalt,pepper,basil,andkelp.
Slice10cherrytomatoes.
Coatskilletwithpalmoil.
Poureverythingintotheskilletandcookovermediumheat.
Ifyouaddsausage,brownitinaseparatepanbeforeaddingittotheomelet.
Fliponce.Whendonefoldandserveimmediately.
Macronutrients:Protein:10g
Carbs:12g
Fat:11gCalories:186
SpicyScrambledEggs
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:2largeWholeEggs
4EggsWhites
¼ofanOnion,finelychopped
1wholeredChili(orchilitotaste),finelychopped
1cloveGarlic,finelychopped
50gCottageCheese
PinchofMixedHerbs
2slicesofwholeBrownBread
Method:Inasmallmixingbowlcombinethewholeeggsandeggwhites.Whiskuntiltheeggyolksand
whitesmix.
Tothis,addthechoppedonion,garlicandchili,mixwell.
Finally,addthecottagecheeseandapinchofmixedherbs,Whisk.
Heatasmallnonstickfryingpanoveramediumflame,coatwithanonstickspray.
Emptythecontentsofthemixingbowlintothefryingpan.
Putyourtoastinthetoaster.Gentlystirthecontentstoscrambletheeggs
Onceeggsarescrambled,addthemtotoastonalargeplate.
Macronutrients:Protein:50g
Carbs:34g
Fat:19gCalories:507
MainMeals
ThaiSpicedChickenBeefandBasil
HighProteinBBQChickenPizza
TurkeyChiliFritoPie
FlavorsomeChickenStirfry
Egg'nTuna
TortillaPizza
HighProteinSandwiches
AsianWok
No-nonsenseChickenNoodles
ChickenPadThai
SteamedHamburgerswithSweetPotatoFries
SpicyPasta
ButternutLasagne
ChilliConTurkey
TurkeyBurgers
ChickenCordonBleu
LeanTurkeyMeatloaf
SalsaChickenTortilla
Bistro-StyleWhiteBeanBurgerwithFriedEggandAvocado
CouscousSaladwithTunaandAvocado
HerbGardenBeefBurger
BeefandRiceMash
AvocadoLimeChicken
MarinatedChickenEnchiladas
SpanishRice
AsianFlankSteakandStirFry
ProteinPumpkinPie
BakedChicken
TurkeyPowerBalls
HoneyNutBarbequeChickenFingers
ChickenEggWhitePizza
CurryRice
SalmonBalls
PeanutButterChicken
BakedPineappleChicken
SlowCookedChickenStew
ItalianSlowCookedChicken
SloppyJoes
CreamyArtichokeChicken
SpicyCoconutChickenTenders
PeanutButterChicken
ChickenAvocadoBurgerPatties
TunaMelt
ChickenPotPie
SpicyChickenLentils
SpicyTurkeyChili
RotisserieChickenNoodlePastaBake
TeriyakiSalmon
FieldofGreens
LobsterBoat
SpicyTurkeyMeatballs
ChickenCheeseMeatballs
ChickenCaesarMeatballs
FishinFoil
ChickenCucumberSalad
SweetPotatoOmelet
ThaiSpicyBeefSalad
MalaysianCurryPrawns
ChickenCurry
BeefChopSuey
SalsaQuinoaChicken
GrilledTunaBurgers
TunaCheeseMelt
BeefandBasil
Serves:1
Preparationtime:5minutes
Cookingtime:5minutesIngredients:Spinach
Corn
BabyTomatoes
Mushrooms
MincedFreshBasil
Eggs
LeanSirloinSteak(150g-200g)Method:Beginbyboiling1egg.
Warmapanwithsomeoliveoil.Throwninhandfulofcornandhalvedbabytomatoes.
Stirfryforalittle,andaddsomemincedbasil.
Addyourslicedmushrooms.
Prepyoursaladbowlwithspinachasthebase.
Oncethecorn,tomatoandmushroommixtureisbasiledup
Heatalittleoilinapanandplacethesirloinsteakin.Alittleofsaltandpepperontheuncookedsideis
enoughforseasoning.
Afteracoupleofminutes,flipthemeat.
Placethemeatonaplateandrestforafurther3-5minutestoensurethejuicesredistributethroughoutthe
meat.Peeltheeggandmashupinasmallbowl.
Placeamoundofthespinach,corn,tomatoandmushroomsaladonaplate.
Placethinslicesofthesirloinontop
Grabtheeggmixtureandplaceathinstripofitontopofthesteak.
Macronutrients:(perserve)Protein:57Grams
Carbs:23Grams
Fat:15Grams
Calories:463
HighProteinBBQChickenPizza
Serves:8
Preparationtime:10minutes
Cookingtime:20minutes
Ingredients:1WholeBoboliWholeWheatThinPizzaCrust
3servings(90g)2%Mozzarellashreddedcheese
13oz(850g)bonelessChickenBreast
½Tbsp(7,5ml)OliveOil
2.5oz(74ml)choppedOnions
2servings(60ml)BBQSauce
Method:Preheataskilletonamedium-highflame,andyourovento450F(220C)
Chopchickenandonions
Pouroliveoilinpreheatedskillet
Placechickenandonionsinskillet,stirsooliveoilcoatsthechicken/onions.Seasonandcookthoroughly
OpenBobolipizzacrustandbastewithBBQsauce
Placethecookedchickenonpizzacrustandcoverwithcheese
Cookinovenfor12minutes
Macronutrients:(perserve)Protein:20g
Carbs:20g
Fat:5gCalories:210
TurkeyChiliFritoPie
Serves:1
Preparationtime:5minutes
Cookingtime:5minutesIngredients:1canWolfBrandTurkeyChili.
60g2%MilkShreddedCheese
30gofplainFritosMethod:Emptythecontentsofthetinintoamicrowaveproofbowl.
Placeinmicrowaveandcookatfullpowerforaminuteandahalf.
Removethebowlandstirwell.
Sprinklethecheeseontopandreturntothemicrowaveforaminute,
Add1servingofplainFritosandstir.
Serveimmediately.
Macronutrients:
Protein:71g
Carbs:47.5g
Fats33gCalories:771
FlavorsomeChickenStirfry
Serves:1
Preparationtime:5minutes
Cookingtime:35minutesIngredients:150gChicken,cutinstrips
100gBroccolibrokenup
2slicesofPineapplecutintochunks
1tsp(5ml)SoySauce
1tsp(5ml)OliveOil
100guncookedBrownrice
Method:Boilthebrownrice.
Heatawokandaddasmallamountofwaterwiththeoliveoil.
Placethebroccoliinthemiddleandcookfor5minutes.
Movethebroccolitotheoutsidesandaddthechicken,andfryfor2minutes.
Mixthebroccoliandchickenthenaddthepineappleandsoysauce,andcookfor2minutes.
Addthecookedricetothewokandmix.
Addseasoning(hotsauce),ifdesired
Macronutrients:Protein:47g
Carbs:70g
Fats:14gCalories:585
Egg'nTuna
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:135g(1can)Tuna,
2WholeEggs
100gofCottageCheese
20gofCheese
Method:Heatasmallfryingpan,andcoatitwithanonstickspray.
Openanddrainthetuna,andaddtothepan,cookfortwominutes.
Addthecottagecheese,andmixwell.
Addsaltandpeppertotaste.
Shellthetwoeggsandbeatlightly,thenaddtothemixture.
Cookuntileggsaredone.
Addthecheeseandcheese,andserveimmediately.
Macronutrients:Protein:66g
Carbs:2g
Fats:19g
Calories:443
TortillaPizza
Serves:1
Preparationtime:5minutes
Cookingtime:10minutes
Ingredients:1Plaintortilla
40gLow-FatMozzarella
⅓jarNapolinaPizzaSauce
200gChickenBreast,cutinstripsorcubesMethod:Heatasmallskilletandspraywithnonstickspray,
Cookthechicken,addseasoningifdesired.
Laytortillaflatandspreadthepizzasauceoverit,andsprinklewiththecheese.
Addthechickenandplaceunderthegrilluntilthecheesehasmelted.
Serveimmediately
Macronutrients:Protein:62g
Carbs:40g
Fats:12g
Calories:516
HighProteinSandwiches
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:5largeEggWhites
2Bread
1Tbsp(15ml)Oliveoil
4Tbsp60mlCheddarcheese
SaltandPeppertotasteMethod:Heatamediumsizedskilletoveralow-mediumflameandaddtheolive
oil.
Addtheeggwhitesintothepanandcookfortwominutesoruntilwhiteshaveset.
Sprinklethecheddarcheeseontoegg,andallowtomelt.
Seasonwithsaltandpepper.
Foldtheeggfirstinhalftheninquartersandplaceinasliceofbread
Seasonwithsauceifsodesired
Coverwithanothersliceandserveimmediately.
Macronutrients:Protein:30g
Carbs:31g
Fats:7gCalories:307
AsianWok
Serves:1
Preparationtime:10minutes
Cookingtime:30minutes
Ingredients:150gChickencutintostrips
100gBasmatirice
50gZucchinigrated
½tsp(2.5ml)Paprika
2tsp(10ml)Woksauce
CurryPowder
Method:Boilthericeaccordingtocookingdirections.
Heatawokandaddasmallamountofwaterwiththeoliveoil.
PlacetheZucchiniinthemiddleandcookfor2minutes.
MovetheZucchinitotheoutsidesandaddthechicken,andfryfor5minutes.
MixtheZucchiniandchickenthenaddthepaprika,currypowderandwoksauce,andcookfor2minutes.
Addthecookedricetothewokandmix.
Addseasoning(hotsauce),ifdesired.
Macronutrients:Protein:43g
Carbs:84g
Fats:4gCalories:528
No-nonsenseChickenNoodles
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:100geggnoodles
250gchickenbreastcutinstrips
Chilisaucetotaste
Worcestersaucetotaste
Tikkapowdertotaste
Method:Boil100geggnoodles,
Heatamediumsizedfryingpanonceamediumhighflameandcoatwithnonstickspray.
Addchickenandcook,
Whenchickenisalmostcooked,addchilisauce,Worcestersauceandtikkapowder,lowertheheatand
allowtosimmer.
Brainthenoodlesandplaceinabowl,seasonwithWorcestersauceifdesired.
Placechickenonnoodles.
Serveimmediately
Macronutrients:Protein:80g
Carbs:60g
Fats:10gCalories:540
ChickenPadThai
Serves:1
Preparationtime:5minutes
Cookingtime:10minutes
Ingredients:2cups(500ml)cookedWholeWheatAngelHairPasta
3.3oz.(95g)ChickenBreasts,cutintobitesizedpieces
1cup(250ml)slicedMushrooms
½cup(125l)slicedYellowPepper
1Tbsp(15ml)FishSauce
¼cup(63ml)choppedcilantro
1tsp(5ml)oliveoil
1Tbsp(15ml)naturalpeanutbutter
1Tbsp.(15ml)Splenda(3packets)
1Tbsp.redChiliFlakes
Method:Preparethepastaaccordingtopackagedirections.
Heattheoilinaskilletovermediumheat,andaddthechicken,cookfor2-3minutes.
Addthepeppersandmushroomsandcookforanother3-5minutesoruntilchickenisfullycooked.
Mixthefishsauce,peanutbutter,Splenda,andchiliflakesandpouroverthechicken.
Cover,andsimmerfor3-4minutes.
Topwithcilantrobeforeserving.
Macronutrients:Protein:56g
Carbs:39g
Fat:14gCalories:458
SteamedHamburgerswithSweetPotatoFries
Serves:1
Preparationtime:10minutes
Cookingtime:25minutes
Ingredients:1ChickenFilet(about150-200grams)
2WholeWheatHamburgerBuns
Lettuce,Cucumber,Tomato,Onionasgarnish
2SweetPotatoes
1tsp(5ml)OliveOil
Salt,Pepper,Basil
1bigTomato
Method:Preheattheovento450F(230C).
Putthechickenfilletthroughthemeatgrinderandseasonit.
CutFrenchfriesofyoursweetpotatoes,addoneteaspoonofoliveoilandseasonitwithapinchofsalt,
pepperandgarlic.
Dividethechickenandplacethemeatinemptytunacansandplaceinasteamer.Setatimerforabout1520minutes.
Insertpotatoesintheoven.After10-15minutes,turnthefriessotheycanbecomecrispyonbothsides.
Garnishthehamburgerbunswithsomelettuce,tomato,cucumber,onion.
Finishitoffwiththehamburgersandsomedressingofyourchoice.
Macronutrients:Proteins:56g
Carbs:152g
Fats:5gCalories:806
SpicyPasta
Serves:1
Preparationtime:5minutes
Cookingtime:15minutes
Ingredients:2TraderJoe'sSpicyItalianChickenSausages
4oz(120g)GroundBeef
4oz(120g)boneless,skinlessChickenBreast
1cup(250ml)WholeWheatPenne
FreshBasil
Garlic,choppedorcrushed
2Tbsp(15ml)EVOO
2Tomatoes,chopped
Method:Cookpasteasperpackageinstructions.
Heatamediumsizedfryingpanandaddthebeefchickentomatoesandcookthemtogether.Addthe
sausages,andallowtosimmeroveralowhatfor5-10minutes.
Addsomefreshlychoppedgarlicandbasil,andcookuntilbasilhaswilted.
Drainpastaandplaceonplate,spoonthemeatoverandgarnishwithEVVO.
Serveimmediately.
Macronutrients:Protein:103g
Carbs:126g
Fat:59gCalories:1,430
ButternutLasagna
Serves:4
Preparationtime:20minutes
Cookingtime:95minutesIngredients:
1½lbs(620g)ButternutSquash,cutanddeseeded
3.5oz(100g)LasagnaNoodles(sheets)
500gCottageorRicottaCheese
5cups(1.25ℓ)Spinach,chopped
50gshreddedCheeseSauce:
2cups(500ml)Milk
3Tbsp(45ml)FlourMethod:
Cookthebutternutsquash:
Preheatovento450F(230C).
Splitbutternutinhalf.Placeinbakingdishandfillabout1inch(2,5cm)ofwater.Placeinovenandbake
for40minutes,untiltender.Scoopoutfleshanddiscardskin,mashtheflesh.
Adjustovento350F(180C)
Filling:Wiltspinachinapan,thencoolandadd500gcottagecheeseandstir.
Sauce:Heatupmilkinsmallsaucepanonlowheat.Whiskinsmallamountsofflour;roughly½teaspoon
atatime.Onceallflourhasbeenmixedin,bringuptoaboil,whiskingcontinuously.Oncethesauce
thickens,turnheatoff(useimmediately).
Oncethesquash,filling,andsaucearefinished,youarereadytostartbuildingyourdish.
Usecookingsprayoralightswipeofcookingoiltocovera9x13cookingdish.Use1cupofthesauce
tocovertheentirebottomofthedish.Placealayerof(cookedoruncooked)noodlessidebysidetomake
thenextlayerofthelasagna,usehalfofthericotta/cottagecheeseandspinachmixturetocoverthe
noodles.
Next,layeralloftheroastedbutternutsquash,followedbythelasthalfofthericotta/cottagecheese
spinachfilling.Topwithanotherlayeroflasagnanoodles,thencoverthosewiththeremainingsauceand
thegratedcheese.
CovertheButternutSquashLasagnawithtinfoilandbakeatfor40minutes.Uncoverandcookfor
another15minutes.Letitcoolfor5minutesbeforeserving.
Macronutrients(perserve):
Protein:101g
Carb:201g
Fat:30g
Calories:1,470
ChiliConTurkey
Serves:4
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:450ggroundTurkey
1canMexicanstyledicedTomatoes
1canBlackBeans,rinsedanddrained
1canwhole-kernelSweetCorn,drained
1packagedriedChilimix
1Tbsp(15ml)GroundFlaxseed
1/4cup(63ml)Water
1cup(250ml)cookedRice
Method:Browntheturkeyinaskilletovermediumhighheat
Addeverythingelsebutthericeandcookoverlowheatfor10minutes.
Serveoverrice
Macronutrients(perserve):Protein:30g
Carbs:52g
Fats:11gCalories:407
TurkeyBurgers
Serves:1
Preparationtime:10minutes
Cookingtime:30minutes
Ingredients:125gofTurkeyBreastmince
¼cup(63ml)offinelydicedOnion
¼cup(63ml)offinelydicedRedPepper
1Garlicclove,peeledandminced
¼tsp(1ml)groundBlackPepper
2tsp(10ml)ofOliveOilMethod:Preheatyourovento350F(180C)
Addthedicedredpepper,dicedonion,mincedgarlic,turkeybreastmincetoamixingbowl.Addthe
oliveoilandthegroundblackpepper.Mixwellandaddanyspicesifyouwouldliketoenhancethe
flavor.
Formtwopattiesandplaceonthegrill.
Cookthepattiesintheovenfor13minutes.Thenturnoverandcookforanother13minutes.
Servewithwhole-mealteacakes,lettuce,tomatoandonion.
Macronutrients:Protein:39.5g
Carbs:13.3g
Fats:2.6gCalories:175.8
ChickenCordonBleu
Serves:2
Preparationtime:10minutes
Cookingtime:30minutes
Ingredients:4oz(120g)bonelessskinlessChickenBreasts
8KirklandHoneySmokedHamslices
½cup(125ml)Reduced-FatshreddedMozzarella
Salt,PepperandGarlicseasoningtotaste
1cup(250ml)-mashedSweetPotato
6oz(170g)Kirklandstirfryfrozenvegetables
4RitzCrackers,crushed.
Method:Preheatovento375F(200C)
Poundthechickenbreastto¼inch(6mm)thickness.
Seasonbothsideswithsalt,pepper,garlicpowder,place2slicesofhamontopofbreasts,Sprinklewith
shreddedmozzarellaandrollup,
Sprinklethetopoftherollswithcrushedritzcrackers.
Bakeinovenfor25-30minutesat375.
Washandpeelsweetpotatoes.Cubethepotatoesandsteamboilpotatoesforabout25minutes.
Place6ozoffrozenveggiesinsmallsaucepan,boilwith¼cupwaterandseasontotaste.
Macronutrients(perserve):Protein:38g
Carbs:60g
Fats:12g
Calories:443
LeanTurkeyMeatloaf
Serves:2
Preparationtime:10minutes
Cookingtime:50minutes
Ingredients:1lb(450g)ofGroundTurkey
½canofTomatoSauce
2wholeEggs
1cup(250ml)ofWhole-WheatBreadcrumbs
½Onion,diced.
SeasoningandSalttoyourtaste.
Method:Preheatovento375F(180C)Mixallingredientstogetherinabowl,placethemixtureina
bakingtraylinedwithfoil,shapeintoaloaf,bakefor45minutes.
TopwithshrirchahotsauceandalittleBBQsauce,thenplaceinovenforanother15minutes
Macronutrients:Protein:28g
Carbs:18g
Fats:4g
Calories:220
SalsaChickenTortilla
Serves:1
Preparationtime:5minutes
Cookingtime:10minutes
Ingredients:¾cup(190ml)dicedprecookedChicken
2Tbsp(30ml)dicedOnion
2Tbsp(30ml)Feta-Cheesecrumbles
1handfulromainelettuce,chopped
1largewhole-wheattortilla
Salsafordipping
Method:Arrangethechicken,onion,cheese,andlettucedownthecenterofthetortilla.
Rollittightlyandcutitinhalf.
Grilltherollsseam-sidedownfor2to3minutesperside,onanonstickskilletheatedtomedium.
Servewithsalsa.Makes1serving
Macronutrients:Protein:56g
Carbs:10g
Fats:10gCalories:397
Bistro-StyleWhiteBeanBurgerwithFriedEggandAvocado
Serves:1
Preparationtime:5minutes
Cookingtime:20minutes
Ingredients:1cup(250ml)whiteKidneyBeans,drainedandmashed
8oz(230g)Portobellomushrooms,grilledandfinelychopped
½cup(125ml)Speltflakes
½cup(125ml)marinatedArtichokeHearts,choppedandpatteddry
2Tbsp(30ml)sun-driedTomatoes,finelychopped
1tsp(5ml)balsamicvinegar
4cups(1ℓ)MixedGreens
Garnish
4eggs,friedsunnysideup
½Avocado,sliced
¼tsp(1ml)seasaltandpepper
Method:Preheatovento400F(200C)
Lineabakingsheetwithparchmentpaperandsetaside.
Usingcleanhands,combinethefirst6ingredientsandforminto4equal-sizedpatties.Placeontolined
bakingsheetandbakefor20minutes.
Dividegreensequallybetween4plates.Removepattiesfromovenandplaceoverthebedofgreens.
Garnisheachburgerwithafriedegg(ifdesired).Divideavocadoslicesevenlybetweenburgersand
sprinkleeachevenlywithseasaltandpepper.
Macronutrients:Protein:14g
Carbs:24g
Fats:3gCalories:281
CouscousSaladwithTunaandAvocado
Serves:1
Preparationtime:10minutes
Cookingtime:30minutes
Ingredients:70gCouscous
125gKidneyBeans
250gCherryTomatoes
150gSpinach
1Pepper
60goflightFeta
150gTuna
½Onion
100gAvocado
Method:CooktheCouscousandletitcool.
Combineeverythingexceptavocadoandfetaandmixthoroughly.
Topwithavocadoandfeta.
Seasonwithlemonpepper/garlic/freshlemon/balsamic
Macronutrients:Protein:76g
Carbs:97g
Fat:24gCalories:884
HerbGardenBeefBurger
Serves:4
Preparationtime:10minutes
Cookingtime:15minutes
Ingredients:1cup(250ml)choppedfreshHerbMix(dill,basil,parsley,mintandrosemary),divided
1lb(450g)extra-leanGroundBeef
2tsp(10ml)groundCumin
¼tsp(1ml)eachSeaSaltandPepper
Sauce
½cup(125ml)Low-FatplainGreekyogurt
1tsp(5ml)minced/crushedGarlic
½tsp(2,5ml)LimeZest
Method:Measureout2Tbsp(30ml)ofherbmixtureandsetaside.
Usingcleanhands,combineremainingherbs,beef,cumin,saltandpepper,andforminto4-equalsized
patties.
Grillatmed-highheatfor5to7minutesperside,oruntilcookedasdesired.
Stirtogetherreserved2Tbspofherbs(30ml),yogurt,garlicandlimezest.Divideyogurtmixtureevenly
betweenburgers.
Macronutrients(perburger):Protein:32g
Carbs:3g
Fat:10gCalories:234
BeefandRiceMash
Serves:2
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:16oz(450g)lean,GroundBeef
1cup(250ml)cookedRice
1SwansonBeefflavorpack
1Tbsp(15ml)dryParsley
2Tbsp(30ml)FatFreeChickenBroth(inthebox)
¼cup(63ml)Water
1Tbsp(15ml)GarlicPowder
Season-Alltotaste(about2Tbsp)
Method:Putthegroundbeef(mince)inadeepernonstickpanwithalidandaddseason-all,garlic
powder,anddryparsleyandbegintobrownonmediumheat.Assoonasmeatbeginstobrown,stirand
thenaddthecookedrice,flavorpacket,water,andbroth.Coverandallowtosimmerfor15minutes,
stirring3-4times.
Macronutrients(perserve):Protein:96g
Carbs:246g
Fat:32gCalories:894
AvocadoLimeChicken
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:¼cup(63ml)BrownRice
6oz.(170g)grilledChicken
½Lime
1Avocado
¼-½packetStevia
Method:Grillthechickenbreast.
Boil/steamthebrownrice.
CuttheAvocadointosmallcubeswhilethechickenandricecooks.
Squeezethejuicefromthelimeandadd1/4-1/2packetofstevia.
Placetherice,chicken,andavocadointoabowl/tupperware.Pourthelimejuiceontop.Mixitall
together.Youcanaddcilantroorwhateveryouwanttoitafterthat.
Macronutrients:Protein:54g
Carbs:45g
Fat:37gCalories:726
MarinatedChickenEnchiladas
Servings:6
Preparationtime:15minutes
Cookingtime:35minutes
Bastingtime:Overnight
Ingredients:
1lb.(450g)boneless,skinlessChickenBreasts,cutintocubes
1tsp(5ml)OliveOil
Juiceof1Lime
1tsp(5ml)ChiliPowder
2Scallions,minced
SaltandPeppertotaste
1(15-oz.)canBlackBeans,drainedandrinsed
6(6-inch/15cm)Whole-WheatTortillas
2/3cup(180ml)Reduced-FatshreddedMexicancheeseblendorMontereyJackcheese,divided
1½cups(375ml)cannedEnchiladaSauce
Method:Inamediumbowl,combinethechickenwiththeoliveoil,limejuice,chilipowder,scallions,
salt,andpepper.
Coverandmarinateintherefrigeratorforatleast1hourandupto24hours.
Preheattheovento375°F(190°C)
Removethechickenfromthemarinadeanddiscardtheexcess.
Heattheoliveoilinanonstickskilletovermediumheat.Addthechickenandsautéfor7to8minutes
untilchickeniscookedthrough.Removethechickentoabowlandaddtheblackbeans.
Dividethechicken-and-beanfillingamongsixtortillas.Topeachwith1Tbsp.ofthecheese.Rollupeach
tortillaandplaceseam-sidedowninabakingdishcoatedwithcookingspray.Pourthesauceoverthe
enchiladasandbake,covered,forabout20minutes.
Addtheremainingcheeseandbake,uncovered,for5minutesuntilcheesemelts.
Macronutrients(perserve):
Protein:26g
Carbs:30g
Fat:9gCalories305
SpanishRice
Serves:8
Preparationtime:10minutes
Cookingtime:30minutes
Ingredients:1lb(450g)leanGroundTurkey
1-15ozcanTomatoSauce
1-14.5ozcanDicedTomatoes
111ozDicedTomatoeswithChiliPeppers
2cups(500ml)uncookedinstantBrownRice
1cup(250ml)Water
2½tsp(12,5ml)ChiliPowder
2tspWorcestershiresauce
Method:
Brownturkeyinskillet,drainofffatanddiscard.
Returndrainedturkeytoskillet.Addtomatosauce,tomatoes,ricewater,chilipowderandWorcestershire
sauce.Stirtomixingredients.Coverandsimmer20to25minutes.Stirbeforeserving.
Macronutrients(perserve):
Protein:18g
Carbs:44g
Fat:7gCalories310
AsianFlankSteakandStirFry
Serves:6
Preparationtime:30minutes
Cookingtime:20minutesIngredients:4Tbsp(60ml)LightSoySauce,divided
1Tbsp(15ml)RiceVinegar
1½Tbsp(22.5ml)ArrowrootorCornstarch,divided
1lb(450g)flankSteak,trimmedofallfat
¾cup(180ml)Low-Fat,reduced-sodiumBeeforBhickenBroth,divided
4Tbsp(20ml)HoisinSauce
1tsp(5ml)ChiliPureewithGarlic
1Tbsp(15ml)CanolaOil,divided
3clovesGarlic,minced
1Tbsp(15ml)mincedGinger
2stalksCelery,sliced
2cups(500ml)slicedBroccoli
1mediumRedPepper,cutintostrips
1½(375ml)cupsSnowPeasMethod:Inabowl,combine2Tbsp.soysauce,ricevinegar,and½Tbsp.
ofthearrowrootorcornstarch.
Addsteaktothemixtureandletmarinatefor15minutes.
Inanotherbowl,combine½cupbrothwithremainingsoysauce,remainingarrowrootorcornstarch,
Hoisinsauce,andchilipuree;setaside.
Heathalftheoilinawokorskillet.Addthebeefandmarinade;stirfryfor3minutes.Removethebeef
andsetasideinabowl.
Heatremainingoil.Addthegarlicandginger,andstirfryfor30seconds.
Addthecelery,broccoli,andredpepper.Addtheremainingbroth.Cover.Steam2to3minutes.
Addthesnowpeasandcook1to2minutesmore.Thevegetablesshouldbecrisp.
Addinthesauceandcook1minute.
Addinthebeefandserve.
Macronutrients(perserve):Protein:19g
Carbs:12g
Fat:7gCalories185
ProteinPumpkinPie
Serves:1
Preparationtime:5minutes
Cookingtime:45minutes
ChillingTime:5hours
Ingredients:½cup(125ml)cannedPumpkinorButternutSquash
6oz(175ml)non-fatGreekYogurt
1egg
1Tbsp(15ml)ProteinPowder
CinnamonorPumpkinPieSpicetotaste.
Method:Preheatovento375°F(190°C).
Sprayamedium-sizedroundwithnonstickspray.
Mixalltheingredientstogetherandpourintobakingdish.
Bakefor45minutes.
Refrigerateovernightor4-5hours.
Macronutrients:Protein:31g
Carbs:19g
Fat:5gCalories:245
BakedChicken
Serves:6
Preparationtime:5minutes
Cookingtime:20minutes
Ingredients:6largebonelessskinlessChickenBreasts
1½cups(375ml)ChickenBroth
¾tsp(4ml)OnionPowder
¾tsp(4ml)GarlicSalt
FreshGroundBlackPeppertotaste
Method:Preheatovento350°F(180°C)
Rinse,andpatchickenbreastsdry.
Sprayasmall,shallowbakingdishwithcookingspray.
Sprinklechickenwithonionpowder,garlicsalt,andpepper.
Placeinbakingdish.
Addchickenbrothtodish.
Bake20minutesoruntilnolongerpink.
Macronutrients(perserve):Protein:25.4g
Carbs:0.7g
Fat:3.2gCalories141.3
TurkeyPowerBalls
Serves:6(2powerballsperserve)
Preparationtime:10minutes
Cookingtime:25minutes
Ingredients:40oz(1.13Kg)LeanGroundTurkey
2largeEggsWhites
6PortobelloMushrooms
DillWeed
SeasonedItalianHerbs
2slicesofMontereyJackcheese
BlackPepper
ApinchofSeaSalt
Method:Preheattheovento320°F(110°C)
PeelanddicethePortobellomushroomsandaddintoalargemixingbowl
AddthegroundturkeyintothebowlalongwithatablespooneachofDillWeedandItalianHerbs.Adda
½teaspoonofblackpepperandapinchofseasalt.
Cracktheeggsandseparatethewhitesfromtheyolk.Addthewhitesintothebowl.
Mixeverythingwithyourhands,ensuringthatthereisevendistributionofallingredientsthroughoutthe
mixture.
Oncemixed,tearsmallpiecesoftheMontereyJackcheeseandadditinevenlytothemix.
Sprayabakingtraywithnonstickspray
Rollthemixtureinto12golf-sizedballsandplaceontray.
Placeinovenandleaveforapproximately18-22minutesuntilslightlybrowned.
Macronutrients(perserve):Protein:47g
Carbs:0g
Fat:5.4gCalories230
HoneyNutBarbequeChickenFingers
Serves:2
Preparationtime:10minutes
Cookingtime:15minutes
Ingredients:6skinlessChickenBreasttenders
½cup(125ml)FiberOneHoneyClusters,crushed
½cup(125ml)groundHoneyRoastedAlmonds
2EggWhites,slightlybeaten
1tsporganicbarbecuesauce
Peppertotaste
Finelychoppedgarlictotaste
Method:Preheattheovento450°F(220°C)Inashallowdish,combinetheeggwhitesandbarbecue
sauce.
Inanotherdishmixthecrushedcereal,groundalmonds,garlicandpepper.
Dipthechickenpiecesintotheeggdish,andthencoatwiththecrumbmixture.
Bakeabout12minutesoruntilthechickenisfullycooked.
Macronutrients(perserve):Protein:35g
Carbs:14g
Fat:12gCalories:300
ChickenEggWhitePizza
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:4oz(115g)BonelessSkinlessChickenBreasts
4largeEggWhites
¼cup(63ml)TomatoSauce
1cup,(250ml)choppedPeppers,Sweet,Green
2Tbsp(30ml)Peppers,Sweet,Red
2Tbsp(30ml)MexicanStyleFourCheese
2Tbsp(30ml)Onions
Method:OnMediumheatthoroughlycookeggwhitesinsmallroundpan.
Seasonwithpepper,garlicoranyother"pizza-y"seasoningyoulike.
flipeggwhitesoverandadd1/4cuptomatosauce,choppedvegetables,grilledchickenandcheese.
Reduceheattomediumlowandcookuntilthecheeseismeltedontop.
Serve.
Macronutrients:Protein:47.4g
Carbs:17.2g
Fat:10.8gCalories:342
CurryRice
Serves:2
Preparationtime:10minutes
Cookingtime:20minutes
Ingredients:|
2cups(500ml)cookedRice,preferablyprecookedandrefrigerated
200gdicedChickenBreast
100gmixedFrozenVegetables(substitutewithfreshifyouprefer)
2WholeEggs
1tsp(5ml)CurryPowder
2clovesGarlic
5gGinger
1Tbsp(15ml)SoySauce
1Tbsp(15ml)OysterSauce
Method:Marinatedicedchickenbreastinhalfofthesoysauceandoystersauce
Frychickenbreastoverhighheatuntilcooked.Setthisaside
Beateggs,andmakeverythinomelets,(makes3-4thinomelets).Settheseasideafterslicing
Addadashofoiltoahotwokandcookfinelychoppedgarliccloves+gingerforafewseconds
addprecookedricetothepan
Immediatelyaddcurrypowderandremainingsoysauceandoystersauce.
Mixintorice
Addmixedfrozenvegetables,omeletandchicken,cookforacoupleofminutesthenserve
Macronutrients(perserve):Protein:36g
Carbs:82g
Fat:8g
SalmonBalls
Serves:5
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:150gSalmon
80-120gCottageCheese
20-35gBreadcrumbs
Method:Preheatovento350°F(180°C)Putthesalmonandcottagecheeseinabowlandmixwell.
Rollthesalmoninsomebreadcrumbsandensuretheyarewellcovered.
Bakefor20minutes.
Makesroughly5balls.
Macronutrients(perserve):Protein:55.1g
Carbs:17.9g
Fat:10.2gCalories:356
PeanutButterChicken
Serves:1
Preparationtime:70minutes
Cookingtime:25minutes
Ingredients:8oz(230g)Chicken
1Tbsp(15ml)PeanutButter
1½Tbsp(22.5ml)SoySauce
Ginger
Garlicpowder
Hotsauce
Cayennepepper(optional)
Method:Preheatovento450°F(220°C)Mixeverythingintogetherexceptforpeanutbutter,andlet
marinateforatleastanhour.Placeonfoil,spreadthepeanutbutteroverthechicken.
Coverandbakefor22-25minutes.
Openandbroilfor1minute.
MacronutrientsProtein:54g
Carbs:6g
Fat:19gCalories:440
BakedPineappleChicken
Serves:8
Preparationtime:5hours
Cookingtime:45minutes
Ingredients:3lb(1.4kg)ChickenBreast
20oz(567g)UnsweetenedPineappleChunks
2Tbsp(30ml)SugarFreeSyrup
2Tbsp(30ml)ReducedSodiumSoySauce
¼tsp(2ml)BlackPepper
½SweetOnion(around150g)
½tsp(2ml)GroundGinger
1tsp(5ml)PureLemonJuice
3-4SlicesofaNavalOrangeMethod:Chopyouronion.Cutyournavalorangeslicesinhalf.
Combineallofyouringredientstogetherasidefromthechickenintoabowl.Mixthemtogether.Addyour
chickenandmixintoalargeziplocbag.
Removeairfrombagandmixeverythingtogetheroncethebagissealed.
Letmarinateinthefridgeforatleast2-5hours(overnightworksevenbetter).
Preheatovento375°F(190°C)Removeandplaceintoabakingdish.Bakefor45minutes.
Servehot.
Macronutrients(perserve):Protein:47.25g
Carbs:11.37g
Fat:1.37gCalories:247
SlowCookedChickenStew
Serves:10
Preparationtime:15minutes
Cookingtime:5hours
Ingredients:4lb(1.8Kg)ChickenBreast
1RedOnion,chopped
1Can(10.75Ounces/305g)98%FatFreeCreamofMushroomSoup
½tsp(2.5ml)Lemon&Pepper
1½tsp(7.5ml)MincedGarlic(or3Cloves)
1tsp(5ml)ItalianSeasoning
6oz(170g)Mushrooms
2LargeSweetPotatoes
2RussetPotatoes
12oz(340g)Carrots
2Cups(500ml)Water
1Packet(24g)OnionGravyMix
Method:ChopupyourRedOnion,SweetPotatoes,RussetPotatoes,Carrots,andMushrooms.
CutyourChickenBreastsinto1inchpieces.
Combineallofyouringredientsintotheslowcooker.
Cookonhighfor4-5hours.
Serve.
Macronutrients(perserve):Protein:45.6g
Carbs:36g
Fat:3.3gCalories:356
ItalianSlowCookedChicken
Serves:12
Preparationtime:15minutes
Cookingtime:8hours
Ingredients:4½lb(2Kg)ChickenBreastmeat
½tsp(2.5ml)BlackPepper
1tsp(5ml)Mrs.DashItalianMedley(orItalianSeasoning)
½RedOnion,chopped
2tspMincedGarlic(4Cloves)
1pct(20g)DryItalianSaladDressingMix
1can(10.5oz/298g)98%FatFreeCreamofMushroom
½cup(125ml)Water
8oz(240g)FatFreeCreamCheese
1½cups(375ml)BabyBellaMushrooms(around100g)
Method:Chopchickenbreastsintohalves.
Combinealloftheingredientsintoslowcooker.Stiringredientstogetheruntilmixed.
Cookonlowfor6-8hoursstirringafter3-4hours.
Macronutrients(perserve):Protein:50g
Carbs:6g
Fat:1.75gCalories:308
SloppyJoes
Serves:7
Preparationtime:10minutes
Cookingtime:25minutes
Ingredients:1GreenPepper,chopped
1RedPepper,chopped
1SweetOnion,chopped
2Carrots,chopped.
1Tbsp(15ml)OliveOil
2lb(900g)LeanGroundBeef
1tsp(5ml)MincedGarlic(or2Cloves)
8oz(227g)NoSaltAddedTomatoSauce
10Tbsp(150ml)Hickey&BrownSugarBBQSauce
5tsp(25ml)Sriracha
1Tbsp(15ml)Worcestershiresauce
Method:Heataskilletoveramediumflameandaddoliveoil.
AddtheGreenPepper,RedPepper,andSweetOnion,andfryforapproximately3minutes.
Oncecookedaddyourleangroundbeefandbrown.
Afteryourbeefhasbrownedreducetheburnertolow,andaddintherestofyouringredients.
Mixeverythingtogether.
Letitsimmeronlowheatforaround10-15minutes.Onceyoursaucestartstothickenup,it’sdone
Macronutrients(perserve):Protein:26.3g
Carbs:31.6g
Fat:6.6gCalories:251
CreamyArtichokeChicken
Serves:2
Preparationtime:10minutes
Cookingtime:20minutes
Ingredients:2SkinlessChickenBreast
½cup(125ml)ZoiGreekYogurtNonfatPlainGreekYogurt
6tsp(30ml)DijonMustard
1cup(250ml)floweretsBroccoliFlowerClusters
½cup(125ml)TraderJoe'sArtichokeHearts
Method:Preheatyourovento350F(180C)Grindthebroccoliinafoodprocessor,mixwithartichoke
hearts,Greekyogurt,anddijonmustard.
Coattopofchickenbreastswiththemix.Placeinashallowoven-proofdish.
Bakefor15-20minutes.
Macronutrients(perserve):Protein:38g
Carbs:16g
Fat:2gCalories242
SpicyCoconutChickenTenders
Serves:2
Preparationtime:10minutes
Cookingtime:25minutes
Ingredients:2tsp(10ml)SrirachaHotChiliSauce
4oz(135g)ChickenBreastTenderloins
4Tbsp(60ml)rawUnsweetenedShreddedCoconut
2Tbsp(30ml)AllWhites100%LiquidEggWhites
12oz(355g)ChickenBreast
Method:Preheattheovento350F(180C)
Placetheshreddedcoconutonaplateandspreaditoutsome.
Mixtheliquideggwhitesandsrirachatogether.
Diptherawchickeninthismix.Thenrollthetendersonaplatethathasthecoconutshredsonit.Repeat
thisprocessandmakecertainthechickentendersarewellcovered.
Sprayabakingtraywithnonstickspray,ensurethatitiswellcovered.
Placethechickenonthebakingsheetandbakefor25minutes.
RecommendedToppings:Sriracha
Cinnamon
Macronutrients(perserve):Protein:26g
Carbs:7g
Fat:13gCalories:260
PeanutButterChicken
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:5oz(150g)ChickenBreast
½Onion,medium,chopped
100mlAlmondMilk
20gPeanutButter
1cloveGarlic
¼HotChiliPepper
1tsp(5ml)Ginger
1packetSweeteners(Splenda,Sucralose)
Method:Fryonionandchickenbreastonamediumheatuntiljustcooked
Whilechickenanonioniscooking,mixupallotheringredientsinablender
Whenchickenisjustcooked,addyoursauceintothehotpanandbringtoaboil,simmeringtodesired
consistency
Macronutrients:Protein:50g
Carbs:14g
Fat:23gCalories:467
ChickenAvocadoBurgerPatties
Serves:4
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:½cup(125ml)Cilantro
1Tbsp(15ml)OnionPowder
¼tsp(1ml)BlackPepper
1Avocado
1Tbsp(15ml)LimeJuice
½cup(125ml)choppedScallionsorSpringOnions
2¼cups(560ml)ExtraLeanGroundChicken
¼tsp(1ml)SeaSalt
2tsp(10ml)MincedGarlic
1tsp(5ml)Garlic&HerbSeasoningBlend
¼cup(63ml)WholeWheatBreadCrumbs
Method:Preheatovento350F(180C)Inalargemixingbowlcombinealltheingredientstogether.
Usehandstomixingredients,turningandmixingthoroughly.
Form4medsizedpattieswithhandsandputonbakingsheet.
Cookononesidefor18-20min,flipandcookothersideforsameamount.
Serveandenjoy.
Macronutrients(perserve):Protein:27g
Carbs:13g
Fat:16gCalories:302
TunaMelt
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:½can(6.5oz),TunachunksinWater,drained
2slicesArnoldLowCarbMultiGrainBread
1Tbsp(15ml)FatFreeMayonnaise
2slicesBordenFatFreeSingleCheeseSlices
ApinchMortonSeaSalt
DashBlackPepper
1tsp(5ml)TexasPeteHotSauce
Method:Mixallingredientstogetherinabowlexceptthecheeseandbread.
Placecheeseonbreadandmixturefollowedbyotherbreadsliceandtoastuntilcheesehasmelted.
Servehot.
Macronutrients:Protein:40g
Carbs:27g
Fat:5gCalories:290
ChickenPotPie
Serves:10
Preparationtime:15minutes
Cookingtime:6hours
Ingredients:5lb(2.25Kg)ChickenBreast
3Cans(32.25Ounces/915g)HealthyRequest/FatFreeCreamofChickenSoup
1Can(103/4Ounces/305g)98%FatFreeCreamofCelery
1Can(103/4Ounces/305g)98%FatFreeCreamofMushroom
1½tsp(7.5ml)BlackPepper
1tsp(5ml)GarlicSalt
1tsp(5ml)OnionPowder
5Packets/CubesLow/NoSodiumChickenBouillon
1½cups(375ml)SlicedMushrooms
1cup(250ml)ChoppedCelery
1cup(250ml)ChoppedCarrots
16oz(470ml)FrozenMixedVegetables
8MediumRedPotatoes
Method:ChopupCelery,Carrots,andRedPotatoes.
CutyourChickenBreastsinhalf.Combineallofyouringredientsintotheslowcooker.
Mixeverythingtogether.
Cookonhighfor5-6hours.
Macronutrients(perserve):Protein:69g
Carbs:43.9g
Fat:4.7gCalories:494
SpicyChickenLentils
Servings:8
Preparationtime:10minutes
Cookingtime:6hours
Ingredients:3½lb(1.57kg)ChickenBreasts
1½Tbsp(22.5ml)OliveOil
1½tsp(7.5ml)MincedGarlic(or3Cloves)
1SweetOnion
6oz(170g)Carrots
1tsp(5ml)Basil
1½cups(375ml)Lentils
4tbsp(60ml)Sriracha
1cup(250ml)BBQSauce
2cups(500ml)Water
Method:Takeoutyourchickenbreasts,trimoffthefat,andcutintohalves.
Chopupyoursweetonionandcarrots.
Combineeverythingintoyourslowcooker.
Cookonlowfor6hours.
Macronutrients(perserve):Protein:63g
Carbs:39.75g
Fat:4.13gCalories:448
SpicyTurkeyChili
Serves:1
Preparationtime:7minutes
Cookingtime:10minutes
Ingredients:4oz(120g)Extra-leanGroundTurkey
¾cup(180ml)BlackBeans
½cup(125ml)Corn(steamed)
1packetMcCormick'sChili
⅓cup(83ml)TomatoPaste
⅓cup(83ml)dicedTomatoes
¼cup(63ml)choppedFreshBasil(optional)
1JalapenoPepper(diced,optional)
Seasoningstotaste:
½Tbsp(7.5ml)eachPaprika,Cumin,Cayenne,Pepper
Cheese(optional):1oz(30g)Goat,Feta,orLow-fatMozzarellaCheese
Method:Seasongroundturkeywithpaprika,cumin,cayenne,andpepper.
Setaskilletonmediumheatandlightlyspraywithcoconutoil.Addmeat.
Chopthemeatasitcooksintheskilletusingaspatula.Whenthemeatisnearlycooked,addinthechili
seasoningandtomatopaste.Stir.
Addblackbeans(withsomejuice),corn,basil,andanyothervegetables.
Reducetheskillettolowheatandcover.Letitsimmerandcookfor8-10minutes.
Removetheskilletfromtheheatandletitcool.Topwithcheeseifdesired.
Macronutrients:Protein:46g
Carbs:50g
Fat:3gCalories395
RotisserieChickenNoodlePastaBake
Serves:1
Preparationtime:10minutes
Cookingtime:25minutes
Ingredients:4oz(120g)cookedrotisserieChicken(pulled)
⅓cup(83ml)WholeWheatorDurumWheatPastaShells
½up(125ml)ChickenBroth
1Tbsp(15ml)2%GreekYogurt
¼cup(63ml)dicedCarrots
¼cup(63ml)choppedCelery
¼cup(63ml)dicedMushrooms(optional)
Freshparsley
Seasoningstotaste:
1tsp(5ml)eachcumin,pepper,garlic,onionpowder,Mrs.Dashpoultryseasoning
Method:Preheatovento405F(210C).
Inapot,boilandcookyourwheatpasta.Rinseandsetaside.
Diceyourrawcarrotsandmushrooms.
Weighandseparate4ozbakedchickenmeat.Inasmalldisposableramekinorbakingdish,addchicken,
pasta,Greekyogurt,veggies,andseasonings.Stirwithaspoonormini-spatula.
Pourchickenbrothoverthemixture.Ensurethatamajorityofthenoodlesarecoveredsothattheywon’t
burnwhenbaking.
Topwithfreshparsley.
Bakeintheovenfor20-25minutes.Removefromtheovenandenjoy.
Macronutrients:Protein:39g
Carbs:33g
Fat:3gCalories347
TeriyakiSalmon
Servings:3
Preparationtime:60minutes
Cookingtime:10minutes
Ingredients:2Tbsp(30ml)OliveOil
3Tbsp(45ml)SoySauce
3Tbsp(45ml)Sugar-FreeKetchup
2Tbsp(30ml)OnionSoupMixPowder
1Tbsp(15ml)Splenda
½tsp(2.5ml)mincedGarlic
¼tsp(1ml)OnionPowder
Three6-oz.(360g)SalmonSteaks
Method:Combineoliveoil,soysauce,sugar-freeketchup,onionsoupmixpowder,andSplendainabag.
Placesalmonfiletsinthebagandthenletsitforaboutanhourtomarinate.
Removefiletsfrombagandplaceonthegrillfor4-5minutesperside.
Servewithfreshly-steamedvegetablesandquinoaorbrownrice.
Macronutrients(perserve):Protein:46.6g
Carbs:5.9g
Fat:7gCalories:363
FieldofGreens
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:8oz(160g)pastureraisedVeal
Seasalt
Chives
Ghee
3cupsRomainelettuce
1Tbsp(15ml)MacadamiaNutoil
1tsp(5ml)BalsamicVinegar
Method:Heatgheeinskillettocoatthepan.Insertveal.Seasonwithsaltandchives.
Brownmeatandflipafewtimesitcooksprettyquickonmediumheatforabout10minutes.
Tossromainewithoilandvinegar;serveimmediately.
Macronutrients:Protein:51g
Carbs:8g
Fat:2gCalories:296
LobsterBoat
Serves:1
Preparationtime:5minutes
Cookingtime:None
Ingredients:6-8oz(170g)Lobster(ideallyclawmeat)
1Tbsp(15ml)lightMayonnaise
Juicefrom1/4Lemon
¼BellPepper,diced
¼Onion,diced
1stalkCelery,diced
3-4RomaineLettuceheartleaves
SaltandPepperandotherspices,totaste
Method:Removelobstermeatfromshellandcutortearintochunks.Placeinabowl.
Adddicedvegetablestothelobsterthenmixinthemayo,lemonjuice,andspices.
FilltheRomaineheartleaveswithlobstersalad.
Serve
Macronutrients:Protein:42g
Carbs:8g
Fat:6gCalories:260
SpicyTurkeyMeatballs
Serves:4
Preparationtime:10minutes
Cookingtime:20minutes
Ingredients:1½lb(675g)groundTurkey
1largeEgg
2largeEggwhites
¾cup(180ml)Oats
2Tbsp.(30ml)mincedJalapenoPepper
½tsp(2.5ml)ChiliPepper
¼cup(63ml)Salsa
½finelydicedgreenBellPepper
½finelydicedredBellPepper
Directions:Preheatovento450F(230C).
Usingyourhands,combineallingredientstogetherinalargebowl.
Formmixtureintomedium-sizedmeatballs.
Setmeatballsinabakingdish.
Placedishinovenandcookfor12-15minutes,oruntilgoldenbrown.
Topwithaddedsalsa.
Macronutrients:Protein:19g
Carbs:7.2g
Fat:1.7gCalories:121
ChickenCheeseMeatballs
Serves:Multiple
Preparationtime:5minutes
Cookingtime:10minutes
Ingredients1½lb(675g)groundChickenBreast
½cup(125ml)Low-FatMozzarellaCheese
½cup(125ml)Low-FatParmesanCheese
1Tbsp(15ml)Oregano
3EggWhites
1cup(250ml)Oats
½cup(125ml)finelydicedOnion
DirectionsPreheatovento450F(230C).
Usingyourhands,combineallingredients.
Rollchickenmixtureintobite-sizedmeatballs.
Placemeatballsonagreasedbakingsheet.
Bakefor8-10minutesoruntilgoldenbrown.
Macronutrients(permeatball):Protein:19.6g
Carbs:7.2g
Fat:4.3gCalories:155
ChickenCaesarMeatballs
Serves:10
Preparationtime:10minutes
Cookingtime:30minutes
Ingredients1½lb(675g)groundchicken
3eggwhites
1cup(250ml)Oats
2Tbsp(30ml)Low-FatCaesarsaladdressing
½mincedcloveGarlic
4Tbsp(60ml)Low-FatParmesancheese
DirectionsPreheatoven425F(220C).
Combineallingredientsinalargebowl.
Rollchickenmixtureintoabout20meatballs.
Placeeachmeatballinamuffincupandbakefor25-28minutes,oruntilgoldenbrown.
Onceoutoftheoven,removefrommuffintin.
Beforeserving,squeezelemonjuiceovertop.
Macronutrients:Protein:19g
Carbs:7.2g
Fat:2.8gCalories:129
FishinFoil
Serves:1
Preparationtime:5minutes
Cookingtime:20minutes
Ingredients:4oz(120g)Tilapia
Asparagus
½Lemon,sliced
Juiceof½aLemon
Fishseasoning
Pepper
Method:Preheatovento375F(190C)
Useonepieceoffoilperfish.
Addlemonjuice.
Sprinklefishseasoningontop.
Addpepper,lemonslices.
Addveggiesontop.
Foldintofoildownfromthetopleavingairforsteaming
Placeeachfoilonacookiesheetandbakefor15-20minutes.
Macronutrients:Protein:30g
Carbs:11g
Fat:5gCalories:209
ChickenCucumberSalad
Serves:1
Preparationtime:10minutes
Cookingtime:none
Ingredients:1Cucumber
2stalksofCelery
30gRedOnion
70gSpinachandKaleGreekYogurtdip
30gFat-FreeCheddarCheese
1canofChunkChicken,drained(about185g)
Directions:Peelandchopthecucumber,celery,andonion.
Combineallingredientsinalargemixingbowl.
Seasontotaste
Serve
Macronutrients:Protein:51g
Carbs:19g
Fat:10gCalories:377
SweetPotatoOmelet
Serves:1
Preparationtime:7minutes
Cookingtime:10minutes
Ingredients:
3largeWholeEggs
1mediumSweetPotato,baked
3slicesleanTurkeyBacon
¼(63ml)cupShreddedCheese
1Tbsp(15ml)Low-FatSourCream
Method:Peelsweetpotatoandmashtheflesh.Reheatitinaskilletorinthemicrowave.
Cookturkeybaconinaskillettotaste.
Onceturkeyisdone,scrambletheeggsandpourthemintoanonstickskilletsettomediumheat.Coverthe
entireskilletsurfaceinathinlayerofegg.Lettheeggssetandthencarefullyflipitover.
Spreadsweetpotatoononesideoftheeggs.
Sprinklecheeseontopofsweetpotato.
Placebaconontopofcheeseandsweetpotato.
Spreadsourcreamontopofbacon.
Foldeggsinhalfandletsitforaminuteortwo.
Flipomeletoverandletsitforaminuteortwo.
Removefromheatandplaceonplate.
Addsaltandpepperasdesiredandenjoy!
Macronutrients:Protein:37g
Carbs:27gg
Fat:24gCalories:485
ThaiSpicyBeefSalad
Serves:1
Preparationtime:10minutes
Cookingtime:5-10minutes
Ingredients:½lb(225g)leanSteak
Saltandpepper,totaste
4cups(1ℓ)MixedGreens
2Tbsp(30ml)each:freshMint,Basil,andCilantro
2greenOnions,sliced
2Tbsp(30ml)freshLimeJuice
½tsp(2.5ml)LemongrasspasteorfreshLemongrass
1tsp(5ml)lowsodiumSoySauce
1tsp(5ml)ChiliFlakes
2tsp(10ml)FishSauce
1/2tsp(2.5ml)SteviaintheRaw
Method:Seasonsteakwithsaltandpepperandgrilltodesiredreadiness.
Inasmallbowl,mixgreens,mint,basil,andcilantro.
Inanothersmallbowl,mixlemongrass,greenonions,limejuice,soysauce,fishsauce,chiliflakes,and
Stevia.
Slicesteakandplaceontopofgreens.
Pourdressingovergreensandsteak.
Tosslightlyandserve.
Macronutrients:Protein:36g
Carbs:18g
Fat:7gCalories:260
MalaysianCurryPrawns
Serves:4
Preparationtime:10minutes
Cookingtime:10minutes
Ingredients:½lb(225g)largePrawns,withshell/tail
1Tbsp(15ml)CoconutOil
1Tbsp(15ml)freshGarlic,chopped
1canlightCoconutMilk
1Tbsp(15ml)CurryPowder
Saltandpepper,totaste
Method:De-veintheprawns.
Heatcoconutoilinlargepanovermediumhighheatandaddthegarlic.
Rinseprawnsandlightlysaltandpepper.
Addprawnstopanandsprinklewithcurrypowder.
Sautéfor2-3minutesuntilallprawnsarewell-seasoned.
Addcoconutmilkandturnheattolow.
Simmerfor5minutes.
Serve.
Macronutrients(perserve):Protein:15g
Carbs:4g
Fat:11gCalories172
ChickenCurry
Serves:2
Preparationtime:7minutes
Cookingtime:10minutes
Ingredients:5oz(150g)bonelessChickenBreast
5cups(1.25ℓ)slicedrawMushroom
1wholeRedPepper
2cups(250ml)greenrawSnapBeans
¼cup(83ml)cannedChickenBroth
1cups(250ml)Low-FatYogurt
4tsp(20ml)Cornstarch
4tsp(20ml)ExtraVirginOliveOil
2tsp(10ml)CurryPowder
Method:Takechickenbreastsandcutintomediumsizedcubes.Grabalargenonstickdeepfryingpan
andaddthechickenbreastswith1tablespoonofoliveoil.Cookthechickeninfryingpanuntilits
brownedanddone.
Whilethechickeniscookinggrabanothernonstickfryingpanandaddmushrooms,pepper,andbeans
with2tablespoonsofoliveoil.Stirthismixtureregularlyuntilitssoft.
Backtothefirstpanandaddchickenbroth,yogurt,currypowder,andcornstarch.Stirthismixture
regularlyuntilthesaucethickens.Increaseheatifneeded.
Macronutrients:Protein:32g
Carbs:735g
Fat:13gCalories:373
BeefChopSuey
Serves:1
Preparationtime:5minutes
Cookingtime:15minutes
Ingredients:7oz(210g)Beef,fattrimmed.
6largeEggWhites
1largeOnion,chopped
3cups(750ml)Danishrawcabbage
2½stripesCelery
2cups(500ml)ofthinslicedMushrooms
1½cups(375ml)matureSoybean
2cups(500ml)ChinesecannedWaterChestnut
2tsp(10ml)OliveOil
2Tbsp(60ml)AppleCiderVinegar
1Tbsp(15ml)SoySauce
½cup(125ml)brothbouilloncanned,readytoservebeef
Method:Youwillneed2largenonstickfryingpans.Inthefirstfryingpanaddtheoliveoilandbeefand
cookuntilthebeefisbrown.Don'tcookfortoolong,thebeefwillgotoughandchewy.
Whilethebeefiscooking,inthesecondfryingpan,add2tablespoonsofoliveoil,cabbage,celery,
mushrooms,waterchestnuts,soybean,vinegarandonion.Cookuntilentiremixtureishot,andtheonions
havesoftened.Nowaddthesoysauce,beefstockandcookedbeef.Cookthismixturefor5-10minutes.
Macronutrients:Protein:50g
Carbs:38g
Fat:16gCalories:490
SalsaQuinoaChicken
Serves:5
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:2cups(500ml)Quinoa,uncooked
24oz(720g)cookedChicken
2cups(500ml)Salsa
1cup(250ml)Onion,chopped
DicedJalapenototaste(optional)
Method:Boilquinoainwith4cupswater.Afterreachingaragingboil,turntheheatdowntomediumlow.Allowquinoatocookuntilonlyaslightamountofwaterisleft.Pullquinoafromheat,andletstand
coveredfor10minutes.Extrawaterwillsoakintothequinoa.
Mixchicken,salsaandonioninwiththequinoa.
Divideevenlyinto5Tupperwarecontainers.
Macronutrients:Protein:40g
Carbs:49g
Fat:6gCalories:434
GrilledTunaBurgers
Serves:4
Preparationtime:10minutes
Cookingtime:10minutes
Ingredients:450gTuna
40gOnion,chopped
1largeCarrot,shredded
2clovesGarlic,finelychopped
4EggWhites
20gchoppedChives
40gBreadCrumbs
Spicestotaste
Method:Mixalltheingredientstogetherinalargemixingbowl.
Splitingredientsintofourpatties.
Takeatrayandcoverwithanonstickpieceofbakingpaper.
Spraythepaperlightlywithlowfatcookingspray.
Grillpattiesonbothsidesuntilbrown.
Serveeitherwitharollandtrimmings,orwithriceandvegetables.
Macronutrients:Protein:35g
Carbs:15g
Fat:1.2gCalories:200
TunaCheeseMelt
Serves:1
Preparationtime:9minutes
Cookingtime:6minutes
Ingredients:15oz(150g)canofTuna,
2Tbsp(30ml)ofOatmeal
1EggWhite
DicedOniontotaste
Fresh,mincedGarlictotaste
⅓oz(10g)MozzarellaorCheddarcheese
SaltandPeppertotaste
Method:Placeallingredientsintoamixingbowl.
Mix,ormashingredientstogether,andformintoapatty.
Placepattyintoafryingpan,andcookovermediumheat.
Cookuntilslightlybrownonbothsides.
Macronutrients:Protein:26g
Carbs:4g
Fat:2gCalories:145
ThaiSpicedChicken
Serves:4
Preparationtime:Overnight
Cookingtime:40minutes
Ingredients:6ChickenBreastscutinhalf
12oz(350g)naturalNon-FatorLow-FatYogurt
2-3Tbsp(15ml)ThaiRedCurryPaste
4Tbsp(60ml)choppedfreshCilantro
3inch(7.5cm)pieceCucumber
LimeWedgesandSaladGreenstoserve
Method:Preheatyourovento375F(190C).
Putthechickeninashallowdishinonelayer.Blendathirdoftheyogurt,thecurrypasteandthree
tablespoonsofthecilantro.Seasonwellwithsaltandpouroverthechicken,turningthepiecesuntilthey
areevenlycoated.Leaveforatleast10minutes,orinthefridgeovernight.
Liftthechickenontoarackinaroastingtinandroastfor35-40minutes,untilgolden.
Blendtogethertheremainingyogurtandcilantro.Finelychopthecucumberandstirintotheyogurt
mixture.Season.Servewiththechickenandgarnishwithwedgesoflimeandsaladgreens.
Macronutrients(perserve):Protein:43g
Carbs:8g
Fat:3gCalories:166
Snacks&Desserts
PeanutButterChocolateProteinCookies
ChocolateProteinFrozenYogurtRecipe
Strawberry,BananaandPeanutButterIceCream
ChocolateOrangeProteinBalls
PeanutButterOatmealRaisinMuffins
HighProteinChocolateCake
RicePudding
ProteinBrownies
ProteinSnickers
PeanutButterChocolateCookies
PeanutButterIceCream
ChocolateMugCake
ProteinBars
StrawberryandBananaProteinBar
BananaBread
CookiesandCreamRiceKrispyTreat
HoneyNutProteinBars
PeanutButterCupCakes
ProteinOreos
ProteinBrownies
HighProteinCheesecake
ChocolatePeanutButterProteinBars
ChocolatePeanutButterCookieDough
ProteinPudding
ProteinTruffles
ChocolateCake
CottageCheesecake
AminoAcidJelly
DeliciousDessertPizza
ChocolatePeanutButterWrap
StrawberryFluff
BananaFlaxseedMuffins
ProteinPancakes/StrawberryShortcake
ProteinLavaBrownie
ProteinMousseRecipe
ProteinCookiesandCreamWaffles
GlutenFreeProteinCarrotCake
BostonCreamDonut
ApplePieProteinDonut
BlueberryProteinDonuts
ChocolateProteinDonuts
ProteinPackedParfait
Coconut-OatBars
CinnamonScroll
StrawberryCheesecake
PeanutButterChocolateProteinCookies
Servings:18
Preparationtime:10minutes
Cookingtime:2minutes
Chillingtime1Hour
Ingredients:3cups(750ml)PuffedBrownRice
1scoop(30g)WheyProteinPowder(anyflavor)
1cup(250ml)Oats
¼cup(63ml)Nuts/DriedFruit
¼cup(63ml)Stevia
6tsp(20ml)DarkunsweetenedCocoa
½cup(125ml)Honey
1tsp(5ml)VanillaExtract
¾cup(180ml)organicPeanutButter
Method:Pour3cupsofbrownpuffedriceintoamixingbowl.
Add1scoopofwheyprotein
Add1cupofwholeoatsandaddsomecrushednutsordriedfruitofyourchoiceInamicrowavable
bowl.
CombineStevia,peanutbutter,honeyandvanillaextract.
Placeinthemicrowavefor30secondintervals,stirringfrequently,untilcombined.
Addpeanutbuttermixtureofthecrispyriceandstiruntilwellmixed!
Shapemixtureintocookiesandplaceinfridgeforanhour
Macronutrients(perserve):Protein:5.6g
Carbs:21.5g
Fat:7gCalories:153
ChocolateProteinFrozenYogurt
Serves:1
Preparationtime:5minutes
Chillingtime:60minutes
Ingredients:1Banana(freshorfrozen)
100gofFull-FatorganicnaturalliveYogurt
1Tbsp(15ml)Green&Black’sorganicCocoa
40gofChocolateProteinPowder
Method:Placethebanana,cocoaandproteinpowderintheblenderandblenduntilevenandcrumbly
AddintheyogurtandblendPourintoabowl,jarordishandfreezefor30-60minutes.
Testitwithyourfingeronthetoptocheckhowfargoneitis.
Macronutrients:Protein:41g
Carbs:31g
Fat:6gCalories:350
Strawberry,BananaandPeanutButterIceCream
Serves:1
Preparationtime:5minutes
Cookingtime:None
Ingredients:1frozenBanana
4frozenStrawberries
1Tbsp(15ml)oforganicPeanutButter
Method:Blendfrozenbananaonalowspeedsettinginyourblender.
Oncebananaiswellblended,addthe4frozenstrawberriesandtablespoonofpeanutbutter.
Macronutrients:Protein:10g
Carbs:15g
Fat:10gCalories:100
ChocolateOrangeProteinBalls
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:80gDates
70gRolledOats
50gPeanutButter
3scoops(90g)ofChocolateWheyProtein
10gCocoa
1Orange
1sachetpowderedEggWhites
20gshreddedCoconutMethod:Finelygratetherindfromyourorangeandaddtherindalongwith
everythingbutthecoconutintoyourblender.Addinthejuiceonehalfoftheorange(65ml).
Whizzintermittentlyuntileverythingcomestogetherinasoft,balling,stickyfashion.
Putyourshreddedcoconutintoasmallbowl.Themixisverysticky,Iusedatablespoontoremove
around35gofmixtureatatime.Ploponespoonfulintothebowlofcoconutandtumbleituntilcovered.
Youcanthenremoveitandrollitintoaballwithyourhands.
Plop,rollandball10times.Tryandmakethemeven.IsatmybowlonascalesoIcouldcheckhowmuch
eachblobIremovedweighed.
Sittherolledballsonaplateandfridgethemforanhourminimum.
Canthenstoreoreatupasdesired!
Macronutrients:Protein:10g
Carbs:14g
Fat:4gCalories:131
PeanutButterOatmealRaisinMuffins
Servings:8
Preparationtime:10minutes
Cookingtime:20minutes
Ingredients:3gSplenda
1tsp(5ml)ofBakingPowder
10gPeanutButterpowder(PB2)
1scoop(30g)peanutbutterflavoredWheyProtein
1Tbsp(15ml)GreekYogurt
1Tbsp(15ml)RegularYogurt
2EggWhites
½cup(125ml)flavoredoatmeal.
10gCompletePancakeMix
Method:CrackyourEggWhitesandaddintoamagicbullet,withtheyogurts.
Addthedryingredients,andblendfor2-3minutes.
PreheatOvento350F(180C)
Pprayamuffinsheet/panwithanonstickspray
Slowlypourthemixtureabouthalfwayupthemuffinpan.
Bakefor16-20minutesuntilatoothpickwillcomeoutclean.
Transfertoacoolingracktocool.
Macronutrients(perserve):Protein:5g
Carbs:6g
Fat:0.5gCalories:48
HighProteinChocolateCake
Servings:8
Preparationtime:10minutes
Cookingtime:30minutesIngredients:2scoops(60g)ChocolateWheyProtein
½cup(125ml)WholeWheatFlour
⅓cup(83ml)unsweetenedCocoaPowder
1tsp(5ml)BakingPowder
1tsp(5ml)BakingSoda
1egg
2tsp(5ml)Vanillaextract
¼cup(63ml)Avocado
16ozjarbabyfoodfruit+oatmealmix
Sweetenerofchoice(splenda/steviaetc.)Method:Preheatovento350F(180C).
Coatbakingpanwithcookingspray
Mixalldryingredientsinaseparatebowl
Slowlyaddwetmixtureintodryingredientbowl
Blendbowlofingredients
Bakefor25minutes
Macronutrients(perserve):Protein:8g
Carbs:14g
Fat:1.8gCalories:120
RicePudding
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:1½(375ml)cupscookedWhiteRice
8oz(230ml)VanillaRiceMilk
2Tbsp(30ml)LactoseFreeChocolateorVanillaBreyer’sIceCream
Method:Placericeinabullet,orfarberwareblender,notaregularblender,addricemilk,andicecream
Blendtillthick,openblender,stir,andaddmorericemilktillfull
Blendagaintillcreamy/
Macronutrients:Protein:35g
Carbs:78g
Fat:4gCalories:490
ProteinBrownies
Serves:9
Preparationtime:15minutes
Chillingtime:4minutes
Ingredients:2scoops(60g)VanillaWhey
30gchoppedAlmonds
3gCocoaPowder
50gOats
50mlAlmondMilk
30gRoastedPeanuts
3Tbsp(45ml)crunchyPeanutButter
DarkchocolatecoatedthinRiceCakesforbase
90g60%DarkChocolate
Method:Placesomericecakesonanaluminumfoiltheseformthebaseforthechocolatebites.
Mixallthepowdersandoatstogetherinabowl.
Addinthepeanutbutterandalmondmilkandstiruntilyougetathickbatter.
Addinthealmondsandstirabitmoretomix.
Coatthericethinswiththemixtureandspreadevenlyacrossthewholebase.
Placetrayinfreezerfor15minutesuntilyoumeltthedarkchocolateinaBainMarie.
Oncethedarkchocismelted,takethetrayoutofthefreezer.Beforepouringthechocolate,placethe
roastedpeanutsontopofthehardenedmixture.
Pourthedarkchocolateontopandspreadevenlywithaspatulaorspoon.
Placeinthefridgefor3-4hourstogeteverythingfirm.
Removeandcutintoequalsquares.
Macronutrients(perserve):
Protein:11g
Carbs:13g
Fat:11gCalories:190
ProteinSnickers
Serves:10
Preparationtime:10minutes
Cookingtime:2minutes
Ingredients:Filling
100gPeanutButter
50gProteinPowder
10gCocoa
200gLowFatGreekYogurt
20gcrushedrawPeanutsChocolateshell:
80g+85%Chocolate
20gCoconutOil
Sweetener
Method:Proteinbar:
Mixallingredientstogether.
Dividethemixtureinto10equalparts,andshapeintoabarsChocolatecover:
Breakthechocolateintosmallpieces
Meltthecoconutoil,(Placecontainerinboilingwater,)
Meltthechocolate,addthecoconutoilandwhisk
Coatthebarswithasmallamountofchocolate,diptheminthechocolate
Macronutrients(perserve):Protein:10.2g
Carbs:3.5g
Fat:11.3gCalories:156
PeanutButterChocolateCookies
Servings:8
Preparationtime:5minutes
Cookingtime:10minutes
Ingredients:60gProteinPowder
75mlAlmondMilk
3Tbsp(45ml)ofsmoothPeanutButter
15gchoppedAlmonds
30gOats
60gDarkChocolate(60%)
Method:Preheatovento212F(100C).
Mixthefirst2ingredientsthoroughly.Thenaddthepeanutbutterandcontinuetoblenduntilsmooth.
Mixthispastewiththeoatsandalmondsandwithaspoonandstirwell.
Foldinthechoppeddarkchocolate(orchocolatechips).
Formballsoutofthemixtureandplaceoncookingtray.
Bakefor5minutesandthenswitchoffovenandleaveforanother2-3minutes.
Removeandleavethemonthetraytocool.
Macronutrients(perserve):Protein:8g
Carbs:8g
Fat:7gCalories127
PeanutButterIceCream
Serves:1
Preparationtime:5minutes
Cookingtime:30minutes
Ingredients:100mlLowFatMilk
3Tbsp(45ml)ofCrispyPeanutButter
1scoop(30g)VanillaWheyProtein
Method:Mixmilk,PeanutButterandWheyProtein.Heatitinapanfor3-4min(untilit’screamy).
Placeitintothefreezerforabout30min.
Macronutrients:Protein:38.6g
Carbs:10.8g
Fat:22.6gCalories:400
ChocolateMugCake
Serves:1
Preparationtime:3minutes
Cookingtime:1minutesIngredients:1EggWhite
1scoop(30g)ChocolateProteinWhey
1Tbsp(15ml)CocoaPowder
1tsp(5ml)BakingPowder
¼cup(63ml)waterorCoconutmilk
Nonstickspray
Method:Mixingredientsinbowl
Spraymugwithnonstickspray
Pouringredientsintomugandmicrowavefor40seconds
Flipovermugandthecakeslidesout
Macronutrients:Protein:30g
Carbs:6g
Fat:3gCalories:150
ProteinBars
Serves:Multiple
Preparationtime:5minutes
Cookingtime:15minutes
Ingredients:80grofOats
2scoops(60g)ofVanillaorStrawberryWheyProtein
30grPeanutButter
20grHoney
20grcrushedWalnuts
5-10grGojieBerries
Enoughwatertomixalltogetherintoapaste.
Method:
Preheatyourovento300F(150C).
Mixeverythingintoabowlthenputintoatreywithcookingpaper.
Bakefor12minutes.
Removeandallowtocoolslightly,thencutintobarsorcubes.
Macronutrients:Protein66g
Carbs90g
Fats38gCalories:920
StrawberryandBananaProteinBar
Servings:6
Preparationtime:10minutes
Cookingtime:35minutes
Ingredients:1cup(280ml)rawOatmeal
5scoops(150g)StrawberryProteinPowder
¼cup(63ml)Fat-FreeCreamCheese
½cup(125ml)Non-FatdryMilkPowder
2EggWhites
¼cup(63ml)Water
1½Bananas,mashed
2tsp(10ml)Canolaoil
Method:Preheatovento330F(160C)Spraya9x9squarepanwithcookingspray&setaside.
Inamediumbowlcombineoatmeal,Proteinpowder&drymilk.Setaside.
Inanotherbowlbeattogetherwithanelectrichandmixer,creamcheese,eggwhites,bananas,water&
oil.
Addtheoatmixture&continuetobeatuntilthetwoarecombined.Pourbatterintothepreparedpan.
Bakefor30-35minutesoruntiltoothpickcomesoutclean.
Macronutrients(perbar):
Protein22g
Carbs22g
Fat3gCalories:203
BananaBread
Serves:8
Preparationtime:10minutes
Cookingtime:50minutes
Ingredients:200galmondmealoroatmeal,dependingonyourcarbrequirements
1cup(250ml)VanillaProteinPowder
1tsp(5ml)BakingPowder
1cup(250ml)GreekYogurt
4eggs
½tsp(2,5ml)salt
2bananas,mashed
Method:Preheatyourovento280F(140C).
Mixtheeggsandyogurttogether
Addinthetwomashedbananas.
Oncethisisniceandsmooth,addinthedryingredientsandmixwell.
Pourthemixtureintoaloaftin.
Bakeforabout50minutes.
Tochecktoseeifitisdone,pokeaskewerintothemiddleoftheloaf.Whenitisdone,theskewershould
comeoutclean.
Severcooled
Macronutrients(perserve):Protein:24g
Carbs:12g
Fat:18gCalories:306
CookiesandCreamRiceKrispyTreat
Serves:1
Preparationtime:10minutes
Chillingtime:30minutes
Ingredients:39gRiceKrispyCereal
1scoop(30g)CookiesandCreamWheyProtein
20gMarshmallowFluff
5gHoney
50gGreekYogurt
Method:CombineDry(Cereal+Whey)inabowl
CombineWet(Yogurt,HoneyandFluff)Inasmallbowl
Takeasmallsquarecontainerandcoatwithcookingsprayandthenmixthewetanddryinthelarger
bowl.Whencombinedtogetheryouwillthendropthemixtureintothesquarecontainerandlevelofflike
asquare(KrispyTreat)
Allowtositinfridgefor20-30minutesandthenenjoysoitwillsettleandbindtogether.
Macronutrients:Protein:30g
Carbs:60g
Fat:2gCalories:380
HoneyNutProteinBars
Servings:6
Preparationtime:10minutes
Chillingtime:1hour
Ingredients:120gOats
2scoops(60g)HighProteinWhey
100gPeanuts
4Tbsp(10ml)OliveOil
2Tbsp(10ml)Honey
Method:Startbyblitzingthepeanutsup,addoliveoilandcontinuetoblitzuntilyouhavepeanutbutter
(1-2minutesdependingoncrunchyorsmooth).
Mixwithallotheringredientsinbowluntilitstartstocombine,addmoreoiliftoodry.
Putmixturein8x8bakingtray,spread/patdownuntilfullyspreadevenly.
Putitinthefridgetofirmupforanhour,takeitoutanddivideintobars.Icutmineintosix,storeinfoilin
fridgeandenjoy.
Macronutrients:Protein:14g
Carbs:20g
Fat:3.5gCalories:301
PeanutButterCupCakes
Serves:3
Preparationtime:15minutes
Freezertime:2hours
Ingredients:118gofpowderedPeanutButter(PB2)
110mlsemi-SkimmedMilk
24gBournevillecocoa
10gCandarelgranulatedsweetener
Method:AddwatertothePB2powdertomakeapasteinaseparatebowl.
Mixthemilk,bournvillecocoa,andcandarelsweetenertogether.
StartspooningthePB2intothemixtureuntilitthickensupandresemblesthickmeltedchocolate:useonly
halfofthePB2mixture,astheotherisusedforthefilling.
Spray3cupcakeholderswithanonstickspray.
Linethecupcakeholderswiththechocolatemixture.
Oncethecakeholdershavebeenlinedwiththechocolatemixture,spoonblobsoftheleftoverPB2paste
intothecakeholders.
AddtherestofthechocolatemixtureoverthePB2paste.
Leaveitinthefreezerforaround2hoursandithardensuplikeregularchocolate.
Macronutrients(perserve):Protein:19.6g
Carbs:22.1g
Fat:8gCalories:206
ProteinOreos
Servings:7
Preparationtime:10minutes
Cookingtime:10minutes
Ingredients:1tbsp(15ml)VanillaExtract
⅓cup(83ml)Honey
½scoop(15g)DymatizeNutritionEliteCasein-Vanilla
¼cup(63ml)GreekYogurt
¼cup(63ml)AlmondMeal
1cup(250ml)CocoaPowder(Unsweetened)
1scoop(30g)ChocolateWheyProtein
1tsp(5ml)BakingPowder
2tbsp(30ml)UnsweetenedAlmondMilk
¼cup(63ml)UnsweetenedApplesauce
1mediumEgg
¼cup(63ml)LowfatCottageCheese
Method:Preheatovento350F(180C).
Combinealmondmeal,cocoapowder,egg,applesauce,vanilla,honey,bakingpowderandchocolate
proteinpowder.
Form14Oreosizedcookiesonagreasedpan.
Bakefor10minutes.
Forthefrosting
Blendcottagecheese,Greekyogurt,1/2tbspofhoney,vanillacaseinproteinandalmondmilk,when
cookiesarecooled,placefrostingbetweenthecookies.
Macronutrients(perserve):Protein:10g
Carbs:9g
Fat:5gCalories:121
ProteinBrownies
Serves:1
Preparationtime:3minutes
Cookingtime:1minutes
Ingredients:1scoop(30g)ChocolateWheyProtein
2tsp(10ml)ofCocoaPowder
1/4teaspoonBakingPowder
Method:Mixtogetherwithalittlewaterintoapasteandmicrowavefor1minute.
Bestservedwithlowvanillafaticecream.
Macronutrients:
With50mlicecream:Protein:30.4g
Carbs:38.9g
Fat:6.7gCalories:275
HighProteinCheesecake
Serves:Multiple
Preparationtime:10minutes
Cookingtime:45minutes
Ingredients:3scoops(90g)HighProteinWhey
8oz(230ml)fatfreeCreamCheese
6oz(170ml)plainGreekYogurt
8oz(230ml)SkimMilk
½cup(125ml)CottageCheese
1egg
½cup(125ml)Spenda(7packets)
1tsp(5ml)VanillaExtract
2tsp(10ml)Cinnamon
Method:Preheatyourovento350F(180C).
Mixeverythingtogether
Addsomeblueberriesorstrawberriesforvariation(ifdesired)
Bakefor45minutesAllowtocoolandplaceinthefridgeforafewhoursuntilcold..
Servecold
Macronutrients:Protein:151g
Carbs55g
Fat10gCalories:968
ChocolatePeanutButterProteinBars
Serves:6
Preparationtime:10minutes
Cookingtime:5minutes
Ingredients:1½cups(375ml)ChocolateWheyProteinpowder
¾cup(180ml)AlmondMeal
2Tbsp(30ml)Cocoapowder
¼cup(63ml)creamyPeanutButter
½cup(125ml)milk
100gDarkChocolate
Method:Mixthefirst5ingredientsinabowluntilyougetathickpaste-likebatter.Dividethebatterinto
6portionsandshapeintobars.Chillinthefreezerforafewminutestohardenupabit.
Meltthechocolateslowlyoveradoubleboiler.Oncemelted,addbarsoneatatimetocoat.Stickbackin
thefreezerandenjoyoncethechocolatehashardened.
Youcanalsosubinoatorcoconutflourforthealmondmeal,andanyotherfavoriteproteinpowder
flavoryoulikeorhaveonhand
Macronutrients:Protein:19g
Carbs20g
Fat22gCalories:343
ChocolatePeanutButterCookieDough
Serves:1
Preparationtime:35minutes
Cookingtime:noneIngredients:2tsp(10ml)PeanutButter
2scoops(60g)ChocolateWheyProtein
40-50mlSkimMilk
Method:Mixpeanutbutterandwheyinabowlandaddmilk,alittlebitatatime,untilyouhaveacookie
doughlikeconsistency,putitinthefridgeforhalfanhourandenjoychocolatepeanutbuttercookiedough
Macronutrients:Protein:56g
Carbs6g
Fat19gCalories:419
ProteinPudding
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:1cup(250ml)plainGreekYogurt
1scoop(30g)ChocolateWhey
3Tbsp(45ml)unsweetenedCocoaPowderortotaste
Sweetenerofchoice(optional)
Method:
Stirinthewheyandthecocoapowderuntilcompletelyblended;youshouldendupwithathick,dark
brownpaste,addmorecocoaifdesired.
Serve.
Foranaddedcrunchorsweetness,addsomenuts,fruit,rawcocoanibs,etc.
Alternatively,Putitinthefreezerfor1-2hoursforatastyfrozentreat.
Macronutrients:Protein:52g
Carbs17g
Fat:4gCalories:330
ProteinTruffles
Serves:10(3ballsperserve)
Preparationtime:15minutes
Cookingtime:None
Ingredients:1cup(250ml)DefattedPeanutFlour
1cup(250ml)VanillaProteinPowder
½cup(12ml)Splenda
⅓cup(83ml)ToraniSFVanillaSyrup
2Tbsp(30ml)Butter
2Tbsp(30ml)PeanutButter
1Tbsp(15ml)VanillaExtract
CocoaPowderorChocolateChips
Method:Mixallingredientsuntilaballisformed.AddmoreSplendaiftoosticky,moresyrupiftoodry.
Rollinto40balls.
ForBuckeyes,meltchocolatechipsanddrizzlechocolateoverrefrigerated,formed,doughballs.
ForTruffles,rollformeddoughballsincocoapowder.
Keeprefrigerated.
Macronutrients(perserving):Protein:80g
Carbs:12g
Fat:3gCalories:395
ChocolateCake
Serves:Multiple
Preparationtime:10minutes
Cookingtime:35minutes
Ingredients:1¾(430ml)cupsAll-PurposeFlour
½cup(125ml)SplendaNoCalorieSweetener,Granulated
½cup(125ml)SplendaBrownSugarBlend
¾cup(180ml)cocoapowder
1½tsp(7,5ml)bakingpowder
1½tsp(7,5ml)bakingsoda
½(2,5ml)teaspoonsalt
1¼cups(315ml)low-fatbuttermilk
¼cup(63ml)vegetableoil
2largeeggs,lightlybeaten
2tsp(10ml)vanillaextract
1cup(250ml)hotstrongblackcoffee
Method:Preheatovento350F(180C).Greasea10cupbundpanwithnonstickcookingspray,set
aside.
Blendflour,SplendaGranulatedSweetener,SpendaBrownSugarBlend,bakingpowder,bakingsoda,
cocoapowder,proteinpowderandsaltinlargemixingbowl.
Combinebuttermilk,oil,eggs,vanillaextract,andcoffeeinasmallbowl.
Addflourtomixture,usinganelectricmixeronmediumspeed,mixuntilSmooth(about2minutes).
Pourbatterintocakepanorbundtpan.
Bakefor30-35minutes,untilaninsertedtoothpickincenterofcakecomesoutclean.Letcoolinpanfor5
minutes.
Macronutrients:Protein:36g
Carbs33g
Fat70gCalories:230
CottageCheesecake
Serves:2
Preparationtime:10minutes
Cookingtime:24hours
Ingredients:600gCottageCheese
3largeEggWhites
1wholelargeEgg
10drops(1ml)VanillaFlavoring
Cinnamon
Method:Preheatovento320F(160C)Blendalltheingredientsinafoodprocessor
Bakefor20-25minutes.Itshouldstilljiggleslightlyifyoupoketheside.Letitcoolinthefridgefor6-24
hoursthenenjoy.
Macronutrients(perserve):Protein:42.5g
Carbs:13g
Fat:23gCalories:423
AminoAcidJelly
Serves:1
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:2scoopsofScivationXtend
1½Tbsp(22.5ml)gelatin
500mlwater(plus100mlformixinggelatin)Instructions:Mix2scoopsofXtendinto500mlofcold
waterandshake.
Separatelymixgelatininto100mlofhotwater.CombinegelatinwithXtendmixandshakewell.
Pourintoabowlandplaceinthefridge.Servewhenset!
Makesapprox500grms
Macronutrients:Protein:15g(AminoAcids)
Carbs:0
Fat:0
Calories:60
DeliciousDessertPizza
Serves:4
Preparationtime:10minutes
Cookingtime:5minutes
Ingredients:
2¼Cups(563ml)KingArthurFlour"WholeWheatOrganic
2cups(500ml)MixedBerries
¼cup(63ml)Peaches
½Banana
¼tsp(1ml)SeaSalt
1tsp(5ml)Stevia
1cup(250ml)warmwater
Cinnamon
3Tbsp(45ml)ChocolateLeanbeefAminos
VanillaExtract
PizzaCrustYeast
Method:Preheatyourovento425F(200C).
Dissolvesalt,yeast,andsteviain1cupofwarmwater.Thenmixflour,cinnamon,vanillaextractwiththe
dissolvedsalt/yeast/stevia/watermixture.Addthewaterinincrementsuntiladoughliketextureis
obtained,
Greaseapizzapan.
Wethands(sodoughdoesn'tstick)spreaddoughoutonpizzapan.
ScattertheMixedBerries,Peaches,Banana,andLeanbeefAminosoverthedough.
Bakefor12to15minutes.
Servehot
Macronutrients(perserve):Protein:15g
Carbs:42g
Fats:1.8gCalories:334
ChocolatePeanutButterWrap
Serves:1
Preparationtime:5minutes
Cookingtime:None
Ingredients:
1scoop(30g)ChocolateProteinPowder
1Tbsp.(15ml)naturalPeanutButter
1WholeWheatWrap
1Banana
½packetofSplenda
Method:Addabitofwatertotheproteinpowderinabowlandstiruntilyougetthesameconsistencyas
peanutbutter
Add1/2packetofsplendaandstir
Spreadonwholewheatwrap
Cutupthebananaandrollupinsidethewrap
Macronutrients:Protein:32g
Carbs:49g
Fats:10gCalories435
StrawberryFluff
Serves:1
Preparationtime:5minutes
Cookingtime:None
Ingredients:
½cup(125ml)or1DLofCasein-BasedChocolateProteinPowder.
½cup(125ml)or1DLofSkimmedMilk.
About300goffrozenRaspberries.
Method:
Putyourproteinpowderinabowl.
Pouryourmilkoverthepowderandmixitwithaspoon
Putyourberriesinyourmicrowaveatlowheatingpowerforaboutfiveminutes.Becarefulnottooverdo
itandunfreezethemcompletelybecausethismaymessupyourfluff.
Whenyourberriesareunfrozenputtheminyourbowlandmixeverythingagain.
Takeoutyourelectronicmixerandmixforabout10minutes.
Thefluffisdonewhenithasgrownverybigandfluffy.
Macronutrients:Protein:33g
Carbs:30g
Fat:6g
Calories:306
BananaFlaxseedMuffins
Serves:12
Preparationtime:10minutes
Cookingtime:20minutes
Ingredients:½cup(250mlFlaxSeed
3Bananas,mashed
¼cup(63ml)VegetableOil
½cup(125ml)Splenda
2EggWhites
1½cupsVanillaProteinPowder
½tsp(2,5ml)BakingPowder
½tsp(2,5ml)BakingSoda
¼cup(63ml)WholeFlaxSeedsMethod:Preheatovento350F(180C)
Inalargemixingbowl,beattogetherbananas,oil,Splendaandeggwhites.
Mixintheremainingingredients,foldinguntilsmooth.
Lightlygreaseyourmuffinpan.
Spoonbatterintopreparedmuffinpan.
Bakefor12-15minutesoruntilatoothpickinsertedintoamuffincomesoutclean.
Macronutrients(perserve):Protein:10g
Carbs:10g
Fats:3.5gCalories:105
ProteinPancakes/StrawberryShortcake
Serves:3
Preparationtime:10minutes
Cookingtime:15minutes
Ingredients:2scoops(60g)StrawberryWheyProteinPowder
¼cup(63ml)Oats
¾cup(190ml)EggWhites
6oz(120g)freshStrawberries
¼cup(63ml)Mrs.Butterworth'sSFSyrup
50gReddi-WhipFFWhippedCream
Method:Blendthewhites,whey,andoatsinablenderandputinacup.
Pureestrawberriesandsyrupinblender,thenputinaseparatecup.
Heataskillettomediumheatandcoatwithsomenonstickspray.
Makethepancakesasyounormallywould.Pouroverthestrawberrypureeandtopwithwhippedcream.
Macronutrients(perserving):Protein:23g
Carbs:17g
Fats:1gCalories:170
ProteinLavaBrownie
Serves:1
Preparationtime:3minutes
Cookingtime:1minutes
Ingredients:2scoops(60g)ChocolateProteinPowder
2Tbsp(60ml)SugarFreeJelloPudding
2Tbsp(60ml)SugarFreeMapleSyrup
1Tbsp(15ml)extraDarkCocoa
2EggWhites
2packetsofsweetener(splenda,steviaetc.)
Method:Placeallingredientsintomixingbowl.
Proceedtothoroughlystir,untilathickgooeyconsistencyisachieved.
Microwavefor30seconds.
Removeandstir.
Microwaveforanother30seconds.
Servehot.
Macronutrients:Protein:60g
Carbs:10g
Fats:6gCalories:334
ProteinMousseRecipe
Serves:6
Preparationtime:5minutes
Cookingtime:None
Ingredients:1Container(6Ounces/170g)PlainFatFreeGreekYogurt
½Cup(125ml)PurePumpkin
½Bananamashed
½Tsp(2,5ml)VanillaExtract
3Tbsp(45ml)PowderedPeanutButter
1½Scoops(45g)ChocolateProteinPowder
2Tbsp(30ml)CocoaPowder
3PacketsSweetener
MiniGrahamCrackerPieCrusts(Optional)
Method:Combineallofyouringredientstogetherintoabowlorfoodprocessorormixingbowl
Pouryourmixintoabowlorontopofyourminigrahamcrackerpiecrusts.
Macronutrients(perserve):Protein:11.5g
Carbs:8.1g
Fat:0.8gCalories:86.1
ProteinCookiesandCreamWaffles
Serves:1
Preparationtime:10minutes
Cookingtime:10minutes
Ingredients:1scoop(30g)CellucorCookiesandCreamWhey
1cup(250ml)LiquidEggWhites
½cup(125ml)RawOats
¼Cup(63ml)FiberOneCereal
1tsp(5ml)VanillaExtract
1tsp(5ml)GroundCinnamon
3Tbsp(15ml)UnsweetenedBakingCoco
Nonstickcookingspray
Method:Startbyheatingupthewaffleironatamediumtohighheat.
Grindtheoatsandfiberonecerealinafoodprocessor,andsetasideinaseparatebowl.
PlacetheLiquidEggWhites,andpourtheminablenderandaddinthefiberoneandoatflour.Blend
well,
AddtheCookiesandCremewhey,bakingcoco,vanillaextractandblendwell.
Spraythewaffleironwithanonsticksprayandpourinbatter.Sprinkleonthecinnamon(ormixinbatter)
andpressdownonthewaffleiron.Flipevery2-3minutesuntilcooked.
SuggestedToppings:PeanutButter
FatFreeWhippedCream
SFSyrup
Macronutrients:(withouttoppings):Protein:52g
Carbs:38g
Fat:6gCalories:420
GlutenFreeProteinCarrotCake
Serves:1
Preparationtime:10minutes
Cookingtime:45minutes
Ingredients:½cup(125ml)VanillaProteinPowder
3Tbsp(35ml)CoconutFlour
½cup(125ml)gluten-freeOats
1½cups(375ml)AlmondMilk
2smallripeBananas,mashed
1tsp(5ml)BakingPowder
1(70g)Carrot,grated
1(70g)Zucchini,grated
2Tbsp(30ml)Walnuts
Method:Preheatyourovento350F(180C)Inamediumsizemixingbowlcombinetheproteinpowder,
coconutflour,oats,milk,bakingpowder,andbananas,andmixwell.
Withaspoon,mixinthegratedcarrots,zuchini,andwalnuts.
Sprayamediumsizedbreadtinwithanonsticksprayandscoopthemixtureintoit.
Bakefor45minutes,untilcooked.Checkbyinsertingaknife,thebladeshouldbeleanonwithdrawal.
Removeandcoolcompletelybeforeicing.
Mix1packofQuark(250grams)with1/8scoop(16g)ofvanillawheyand1tsp(5ml)offreshly-shaven
vanillapods(optional).
Macronutrients:Protein:26g
Carbs:22g
Fat:6gCalories:246
BostonCreamDonut
Serves:4
Preparationtime:15minutes
Cookingtime:10minutesIngredients:1mediumEgg,separated
¼cup(65ml)dryQuakerOldFashionedOats
2largeEggWhites
1tsp(5ml)VanillaExtract
¾tsp(3,5ml)BakingPowder
½Tbsp(7,5ml)unsweetenedCocoaPowder
¼tsp(1ml))XanthanGum
1Tbsp(15ml)AlmondMealFlour
¼cup(63ml)LowfatCottageCheese
2tsp(10ml)AlmondMilk-UnsweetenedOriginal
½scoop(20g)VanillaWheyprotein
3packetsSugarintheRaworSteviainTheRaw(Packet)
¾tspButterextractMethod:Preheatyourovento350F(180C).
Grindtheoatsintoaflour.Thenaddalmondflour,vanillawheyprotein,3eggwhites,bakingpowder,
vanillaextract,and1steviapacket.
MixwellBlendagain.
Sprayadonutpanwithnonstickspray,andscoopbatterintorings.
Bakefor10minutes.
Topping
Cream,blendthelowfatcottagecheese,eggyolk,1steviapacket,3/4tspbutterextract,andxanthangum.
Chocolatedrizzle,mixtheunsweetenedcocoapowder,andunsweetenedalmondmilk,and1stevia
packet.
Whenthedonutsaredone,removeandtopwiththeicingandchocolate.
Macronutrients(perserving):Protein:10g
Carbs:7g
Fat:3gCalories:94
ApplePieProteinDonut
Serves:5
Preparationtime:5minutes
Cookingtime:5minutes
Ingredients:½cup(125ml)dryOldFashionedOats
3largeEggWhites
1mlCinnamon
¼tsp(2ml)MapleExtract
⅓mediumApple,chopped
½tsp(2ml)BakingPowder
4tsp(20ml)SugarFreeSyrup
1tsp(5ml)VanillaExtract
¼scoop(12g)CellucorCor-PerformanceWhey
1packetSugarintheRaworSteviainTheRaw
Method:Preheatyourovento350F(180C).
Grindoatsintoaflour.Thenaddthewheyprotein,eggwhites,bakingpowder,vanillaextract,maple
extract,cinnamon,and1steviapacket.Blendagain.
Addthechoppedappleandswirlitintothebatter.
Sprayadonutpanwithnonstickspray,andscoopbatterintorings.
Bake10minutes.
Topping:
3Tbsp(45ml)sugarfreesyrup,
1Tbsp(15ml)cinnamonswirlwheyprotein
Pinchofcinnamon(orvanilla)
Macronutrients(perserve):Protein:5g
Carbs:9g
Fat:1gCalories:55
BlueberryProteinDonuts
Serves:4
Preparationtime:10minutes
Cookingtime:10minutes
Ingredients:⅔cup(165ml)dryQuakerOldFashionedOats
3largeEggWhites
¼tsp(1ml)Cinnamon
⅓cup(85ml)Blueberries
½tsp(2,5ml)BakingPowder
1Tbsp(15ml)Bob'sRedMillAlmondMealFlour
½tsp(2,5ml)Tone'sPureAlmondExtract
½tsp(2,5ml)McCormickPureVanillaExtract
½scoop(20g)DymatizeNutritionISO100Hydrolyzed100%WheyProteinIsolate
2packetsSugarintheRaworSteviainTheRawMethod:Preheattheovento350F(180C)
Grindtheoatsintoaflour.
Addtherestoftheingredientsexceptfortheblueberriesandblendagain.
Swirlintheblueberrieswithaspoon.
Sprayadonutpanwithnonstickspray,andscoopbatterintorings.
Bakefor10minutes.takeoutandallowtocool.
Topping:(optional)3Tbsp(45ml)sugarfreemaplesyrup,with
1Tbsp(15ml)vanillawheyprotein
Pinchofcinnamon
Macronutrients(perdonut):Protein:7g
Carbs:7g
Fat:1.5gCalories:71
ChocolateProteinDonuts
Serves:multiple
Preparationtime:10minutes
Cookingtime:15minutesServings:4
Ingredients:1tsp(5ml)BakingPowder
2Tbsp(30ml)AlmondMealFlour
⅓cup(85ml)AlmondBreezeUnsweetenedVanillaMilk
3Tbsp(45ml)SmithPurePumpkin
½scoop(15g)PureProtein100%WheyProtein-FrostyChocolate
½scoop(15g)MuscleMilkLightVanillaCremeProteinPowder
4Tbsp(60ml)CoconutMilkYogurt-Vanilla
Method:Preheattheovento350F(180C)
Batter:
Mixthealmondmeal,chocolateproteinpowder,unsweetenedalmondmilk,chocolateextract,baking
powder,andthepurepumpkin.
Sprayadonutpanwithnonstickspray,andscoopbatterintorings.
Bakefor15minutes.takeoutandallowtocool.
Frosting:
Mixthedairyfreeyogurtandvanillaproteinpowder.Pouroverdonutsoncecooled.Topwithchopped
nutsorsprinkles.
Macronutrients(perserve):Protein:23g
Carbs:26g
Fat:13gCalories:294
ProteinPackedParfait
Serves:1
Preparationtime:10minutes
Cookingtime:None
Ingredients:1scoop(30g)GaspariISOFusionProteinPowder
1Tbsp(15ml)NescafeInstantCoffee
1Tbsp(15ml)Cocoapowder
1cup(250ml)Fage0%Non-FatGreekYogurt
2Tbsp(30ml)powderedPeanutPutter
⅓cup(85ml)organicGranola
AfewFreshBlueberries
1Tbsp(15ml)DarkChocolateChips
Method:Placethegranolaintotoajar,glass,cuporbowl.
Add⅓cup(85ml)yogurtontopofthegranola.
Mix⅓cup(85ml)yogurtwithpowderedpeanutbutter.Addtothejar.
Mix⅓cup(85ml)yogurtwithproteinpowder,coffee,andcocoapowder.Addtothejar.
Topparfaitwithgranola,chocolatechips,andblueberries.
Macronutrients:Protein:55g
Carbs:34g
Fat:9gCalories:435
Coconut-OatBars
Serves:2
Preparationtime:5Minutes
Cookingtime:None
Ingredients:½cup(125ml)Oats
½cup(125ml)liquidEggWhites
½scoop(15g)VanillaProtein
2Tbsp(30ml)Reduced-FatunsweetenedCoconutFlakes
½tsp(2.5ml)CoconutExtract
CinnamonandSteviatotaste
Splashofunsweetenedcoconutmilk
Method:Preheatovento375F(180C)
Spray8x8panwithnonstickspray.
Blendallingredientsinablenderandpourintopan.
Bakefor15minutes.
Cutintosquares.
Macronutrients(perserve):
Protein:22g
Carbs:21g
Fat:3gCalories:116
CinnamonScroll
Serves:Multiple
Preparationtime:5Minutes
Cookingtime:15MinutesIngredients:Cake:
1/2cup(125ml)liquidEggWhites
1/2cup(125ml)MyoFusionCinnamonRollProteinPowder
2Tbsp(30ml)OatFlourorinstantBuckwheat
1tsp(5ml)BakingSoda
1WholeEgg
Frosting:
1/2cup(125ml)VanillaWhey
1/2cup(125ml)LowFatGreekyogurt
1tsp(5ml)sugar-freemaplesyrupMethod:Cake:
Preheatovento390F(200C)Blendallingredientsforcaketogether.
Pourbatterintoalargebrowniepan.Bakefor10-15minutes.
Whenthecakeisdone,you’llnoticeit’sprettyflat—kindoflikeapancake—thisiswhatwewant.Allow
tocool.
Frosting:
Combineallingredientsforfrostinginamixingbowl.
Aftercakeiscooled,sliceitintothreeorfourstripsandthencoateachstripwithfrosting.
Sprinklewithcinnamon.Besuretoleavesomefrostingfortopping.
Rolleachcakestriptocreatethecinnamonroll.
Macronutrients:
Protein:44g
Carbs:11.4g
Fat:4g
Calories:290
StrawberryCheesecake
Servings:2
Preparationtime:15Minutes
Cookingtime:45MinutesIngredients:
Crust
¼cup(62ml)TraderJoe'sJustAlmondMeal
¼cup(62ml)shreddedDriedCoconut(Shredded,Sweetened)
1Tbsp(15ml)CoconutOil
Filling
1largeEgg
1largeEggWhite
1Tbsp(15ml)FreshLemonJuice
1cup(250ml)1%LowfatCottageCheese,notpacked
2Tbsp(30ml)CreamCheese(FatFree)
1scoopBodyFortress100%PremiumVanillaWheyProtein
¾cup(180ml)LiberteGreekYogurt0%
Topping
1cup,(250ml)pureedStrawberries
2Tbsp(30ml)DriedChiaSeedsMethod:
Preheattheovento190C(375F)
Crust:
Coatapiedishwithnonstickspray.
Mixalmondmeal,shreddedcoconutandcoconutoiltogetherinamixingbowl.
Placeinpiedishandpressdowntoformcrust.
Bakefor10minutesat190C(375F).Removeandletcool.
Filling:
Mixtheegg,eggwhite,cottagecheese,Greekyogurt,fatfreecreamcheese,vanillawheytogetherina
mixingbowl,untilsmooth.
Addthefreshlemonjuiceandmixwell.
Pourfillingintothecrustandevenitout.Bakefor30-35minutesat190C(375F).
Takeoutandletcool.
Toppings:
Mixthestrawberrypureeandchiaseedstogether.Spreadoverthecheesecake.
Macronutrients(perserving):
Protein:27g
Carbs:40g
Fat:10gCalories:365
Smoothies&Shakes
ChocolateCookieButterMassGainSmoothie
MealReplacementShake
MassGainProteinShake(WithoutProteinPowder)
IcedGreenTea
HardGainerShake
BreakfastShake
BerryBlastShake
OrangeCreamsickleProteinShake
TunaShake
BananaBreadShake
PopeyeSpinachShake
MochaFrappuccino
PumpkinProteinSmoothie
AvocadoSmoothie
PowderlessProteinShake
StrawberryCheesecakeProteinSmoothie
ChocolateCookieButterMassGainSmoothie
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:2scoops(60g)ChocolateWheyPowder
½cup(125ml)IceWater
¼cup(62ml)QuickOats
2Tbsp(30ml)CookieButter
1/2cup(125ml)frozenGreekYogurt
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:52g
Carbs:80g
Fat:21gCalories:730
MealReplacementShake
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1cup(250ml)uncookedOatmeal
2scoops(60g)Vanillaprotein
¼tsp(2ml)Cinnamon
2Tbsp(30ml)SugarFreeMapleSyrup
1Tbsp(15ml)choppedAlmonds
1½cups(350ml)WaterorLowFatMilk
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:68g
Carbs:33g
Fat:7gCalories:469
MassGainProteinShake(WithoutProteinPowder)
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:4Icecubes
1cup(250ml)Water
½EggWhites,Liquid
1Banana,sliced
1Tbsp(15ml)PeanutButter
1tub(130g)NestléGreekYogurt
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:25g
Carbs:55g
Fat:12gCalories:428
IcedGreenTea
Serves:Multiple
Preparationtime:15Minutes
Chillingtime:3Hours
Ingredients:4cups(1ℓ)Water
2GreenTeabags
Juicefrom1Lemon
2Tbsp(30ml)ofHoney(optional)
SprigofMint
Icecubes
Method:Bringthefourcupsofwatertoaboil,thenpourintoapitcherwiththeteabags.
Addthelemonjuice,mintleaves,andhoneyintothetea,andletitsteepfor10minutes.
Removetheteabagsandchill.
Addicecubesandservecold.
Macronutrients:Protein:1g
Carbs:1g
Fat:0gCalories:8
HardGainerShake
Serves:2
Preparationtime:10Minutes
Cookingtime:2Minutes
Ingredients:1cup(250ml)PeanutButter
½cup(125ml)Nutella
½cup(125ml)Oats
2cups(500ml)2%LowFatMilk
1Banana,sliced
1tsp(5ml)Cinnamon
Method:Mixtheoats,cinnamonand1cupofmilkinamicrowaveproofbowl,andcookfor1minuteon
high.Remove,stirandcookforanotherminute.
Scoopthecookedoatmealmixtureintoablender,andblenduntilsmooth.
Addthepeanutbutter,Nutella,bananaandremainingcupofmilk,andblenduntilsmooth.
Consumeimmediately.
Macronutrients(perserve):Protein:47g
Carbs:117g
Fat:94gCalories:1502
BreakfastShake
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:2scoops(60g)VanillaorChocolateProteinPowder
1Bananasliced
¼cup(62ml)frozenBlueberries
¼cup(62ml)frozenBlackCherries
¼cup(62ml)shreddedCoconut
⅓tsp(2ml)LemonJuice
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:65g
Carbs:30g
Fat:7gCalories:445
BerryBlastShake
Serves:2
Preparationtime:5Minutes
Cookingtime:None
Ingredients:5Icecubes
1cup(250ml)Blueberries
¼cup(62ml)choppedCashews
¼cup(62ml)slicedAlmonds
½cup(125ml)Full-FatCottageCheese
4scoops(120g)ofVanillaProteinPowder
2cups(500ml)Milk
¼tsp(1ml)groundCinnamon
1Banana,sliced
1Tbsp(5ml)PeanutButter
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients(perserve):Protein:73g
Carbs:29g
Fat:18gCalories:570
OrangeCreamsickleProteinShake
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1cup(250ml)Ice
1cup(250ml)OrangeJuice
1scoop(30g)VanillaWhey
1tsp(5ml)VanillaExtract
2Tbsp(30ml)NonFatPlainGreekYogurt
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:33g
Carbs:25g
Fat:3gCalories:259
TunaShake
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:26ozcans(340g)Tuna,drained
2cups(500ml)Water
4LargeIcecubes
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:80g
Carbs:4g
Fat:0gCalories:336
BananaBreadShake
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:2scoops(60g)VanillaWheyProtein
1Banana,peeledandsliced
½cup(125ml)QuakerOatmeal(cookedinwater)
½cup(125ml)BranFlakes
1½cup(350ml)Water
30gofDextrose(Onlyifconsumedpost-workout)
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:56g
Carbs:64g(34withoutDextrose)
Fat:2gCalories:498
PopeyeSpinachShake
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1½cups(375ml)Water
1-1½cups(375ml)leafySpinach
2Tbsp(30ml)AlmondButter
2scoops(30g)WheyProtein
4cubesIce
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:56g
Carbs:10g
Fat:19gCalories:424
MochaFrappuccino
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1tsp(5ml)instantcoffeegranulesofyourchoice
1scoop(30g)ChocolateWheyProtein
1½cup(375ml)CrushedIce=10-15icecubes
1cup(250ml)SkimmedMilk
2-3packsSplenda
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:43g
Carbs:8g
Fat:2gCalories:222
PumpkinProteinSmoothie
Serves:1
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1½scoops(45g)DoubleChocolateWhey
½CanLibby'sCannedPumpkinPuree
1PacketSplendaorHoney
½cup(125ml)Water
6Icecubes
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:40g
Carbs:22.5g
Fat:1.5gCalories:260
AvocadoSmoothie
Serves:2
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1MediumAvocado,peeledanddiced
1cup(250ml)AlmondMilk
1tsp(5ml)Honey
¼-½tsp(2-2,5ml)VanillaExtract
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:3g
Carbs:17g
Fat:13gCalories:180
PowderlessProteinShake
Serves:1
Preparationtime:10Minutes
Cookingtime:None
Ingredients:¾Cup(190ml)SugarFreeVanillaCoconutMilk(orMilkSubstitute)
½tsp(2,5ml)VanillaExtract
½tsp(2,5ml)GroundCinnamon
1Tub(5.3Ounces/150g)VanillaFatFreeGreekYogurt
¼cup(62ml)FatFreeCottageCheese
1Tbsp(15ml)PeanutButter
9Tbsp(135ml)LiquidEggWhites
1Tbsp(15ml)InstantSugarFreeFatFreeVanillaPudding
Ice(Optional)
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:31g
Carbs:27g
Fat:7gCalories:295
StrawberryCheesecakeProteinSmoothie
Serves:1
Preparationtime:10Minutes
Cookingtime:None
Ingredients:1cup(250ml)SugarFreeVanillaCoconutMilk(ormilksubstitute)
3Tbsp(45ml)LiquidEggWhites
1Tbsp(15ml)InstantSugarFreeFatFreeCheesecakeJello
1cup(250ml)HalvedStrawberries
1/2cup(125ml)FatFreeCottageCheese
1½scoops(45g)StrawberryorVanillaProteinPowder
1/2tsp(5ml)VanillaExtract
1cup(250ml)Ice
Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.
Macronutrients:Protein:59g
Carbs:30g
Fat:6gCalories:410
Sides
LowCalorieChocolateSauce
AthleteTrailMix
HighProteinRanchSauce
TunaDip
ShrimpCeviche
ShrimpSliders
Turkey-WrappedAsparagus
CupcakeFrosting
ScallopCerviche
CinnamonSweetPotatoFries
CleanProteinNutellaSpread
LowCalorieChocolateSauce
Serves:multiple
Preparationtime:5Minutes
Cookingtime:None
Ingredients:5gCocoaorpowderedHotChocolateofyourchoice
2tsp(10ml)Canderel/Splenda/Sweetenerofchoice
½tsp(2,5ml)VanillaExtract.
½Tsp(2,5ml)XanthanGum.
SmallamountofboilingWater
Method:Combinethecocoa,sweetnerandXanthanguminacup.
Addthevanillaextractandsmixwell.
Addincrementsofboilingwatertothemixture,untilthedesiredconsistencyisobtained–shouldyouadd
toomuchwater,addasmallamountofXanthangum.
Leavetocool/set,oruseimmediately.
Macronutrients:Protein:1g
Carbs:0g
Fat:4gCalories:28
AthleteTrailMix
Serves:multiple
Preparationtime:5Minutes
Cookingtime:None
Ingredients:½cup(125ml)Dairyfree,glutenfreechocolatechips
½cup(125ml)Pumpkinseeds
½cup(125ml)Sunflowerseeds
½cup(125ml)BananaChips
½cup(125ml)DriedCranberries
½cup(125ml)ShreddedCoconut(Orwhicheverdriedfruits/nutsyouprefer!)Method:Placeall
ingredientsinamixingbowlandmixwell.
Sealinanairtightcontainer,orpackintosmallsnack-sizedziplockbags.
Snackonasdesired.
Macronutrients:Macronutrientbreakdownandtotalnumberofcaloriesishardtodeterminewithtrail
mix,howeverIrecommendexperimentingwithyourfavouriteseedsandnuts,andobtainingabaseline
fromthesecalories.
HighProteinRanchSauce
Servings:Multiple
Preparationtime:10Minutes
Cookingtime:NoneIngredients:6oz(170g)FatFreePlainGreekYogurt
9Tbsp(135ml)FatFreeSourCream
¼tsp(2ml)Dill,chopped
1tsp(5ml)Parsley,chopped
3/4tsp(3ml)Salt
½tsp(2,5ml)OnionPowder
¼tsp(2ml)GarlicPowder
¼tsp(2ml)BlackPepper
Water(untildesiredconsistency)
1/2Scoop(15g)NaturalFlavoredProteinPowder(optional)
Method:Placealloftheingredientsinamixingbowlandmixwell.
Addinwateruntilthesaucehasobtainedyourdesiredconsistency(thelesswateryouusethecreamier
it’llbe).
Addanaturalflavoredproteinpowderifyouwantmoreprotein.
Macronutrients:Protein:34g
Carbs:23g
Fat:0gCalories:228
TunaDip
Servings:Multiple
Preparationtime:5Minutes
Cookingtime:None
Ingredients:1Can(5Ounces/142g)Tuna
⅓PacketRanchDip
2Tbsp(30ml)FlaxSeed
1Container(6Ounces/170g)PlainFatFreeGreekYogurt
Method:DrainyourcanofTuna.
Placeinamixingbowl,addtheranchdip,flaxseedandyogurtandmixwell.
Serveimmediatelywithsnacks.
Macronutrients:Protein:47g
Carbs:16g
Fat:5gCalories:297
ShrimpCeviche
Servings:4
Preparationtime:5Minutes
Cookingtime:NoneIngredients:½lb(225g)Largeshrimp,cooked,peeledandchopped
½cup(125ml)CherryTomatoes,sliced
¼RedOnion,sliced
¼cup(62ml)Cilantro,chopped
½Avocado,chopped
Juiceof1Lime
SaltandPepper,totasteMethod:Addingredientstoamediumbowl.
Tossandrefrigeratebeforeserving.
Macronutrients(perserving):Protein:12.5g
Carbs:5.5g
Fat:4.4gCalories:111
ShrimpSliders
Servings:3
Preparationtime:5Minutes
Cookingtime:NoneIngredients:6oz(170g)rawShrimp,de-veinedandpeeled
3OzeryBakerymultigrainsliderbuns
½cup(125ml)BellPepper,diced
1RomaTomato,sliced
Lettuceleaves
½Tbsp(7,5ml)KelapoCoconutoilorusethespraySeasonings:
Onionpowder,
Garlicpowder,
Pepper,
CuminMethod:WashandremovealltailsandpeeltherawshrimpandDrytheshrimpwithapaper
towel.
Addtheshrimptoablenderandpulseblenduntilachunky,thickstickypasteisachieved.
Removetheshrimpfromthefoodprocessorandseasonwithyourchoiceofseasonings.
Mixusingyourhands,andformthreeequalsizedpatties.
HeataskilletonmediumheatandaddtheKelapococonutoil.(Ifyouareplacingtheshrimponthegrill,
besuretogreasetherack.)
Placetheshrimpslidersontheskilletandcookuntiltheshrimppattiesturnpink.
AssembletheslidersusingasmallleafoflettuceandasliceofRomatomato.
Serveimmediately.
Macronutrients(perserving):Servingsize1slider
Protein:14g
Carbs:13g
Fat:2gCalories:135
Turkey-WrappedAsparagus
Servings:12
Preparationtime:10Minutes
Cookingtime:10MinutesIngredients:AbundleofthickspearsofAsparagus(roughly12)
24oz(600g)TurkeyLunchmeat,slicedthinly
KelapoCoconutOilSeasonings(optional):
Bragg’sLiquidAminos,
Garlicpowder,
OnionpowderInstructions:Preheatovento450F(220C)
SprayabakingsheetwithanonsticksprayChopbottomstemsoffasparagus.
Wrapeachasparaguswith2ozofslicedturkeylunchmeat.
Heataskilletoveramedium-highflameandspraywithKelapococonutoil.
Placethewrappedasparagusintheskilletwiththeturkeyflapenddown.
Searthewrappedasparagus.
Whilecooking,addseasoning.
Onceallsidesoftheturkeyareseared,removefromtheskillet.
Placethewrappedasparagusintheovenonabakingsheetandbakeintheovenfor4-5minutes.
Servewarm.
Macronutrients(perserving):Servingsize:OneasparaguswrapProtein:12g
Carbs:2g
Fat:1gCalories:66
CupcakeFrosting
Servings:Multiple
Preparationtime:5Minutes
Cookingtime:None
Ingredients:2scoopscaseinproteinpowder(½-¾cup,dependingondesiredthickness)
1cup(250ml)Greekyogurt
5Tbsp(75ml)Milk
Method:Placetheproteinpowderandyogurttogetherinabowl,andmix.
Stirinonetablespoonofmilkatatime,untilthemixtureacquiresafrostingliketexture.Itshouldbe
creamyandnotoverlyrunny.Feelfreetoaddmorecaseinifyouwantthickerfrosting,ormoreyogurtif
youwantitcreamier.
Whencaseinmixtureisready,useittofrostyourcooledmuffins.Youcaneitheruseaknifetospreadit,
orputthefrostinginaZiplocbag,cutoffacorner,anduseitasafrostingbag.
Macronutrients:Protein:75g
Carbs:5g
Fat:5gCalories:
ScallopCerviche
Serves:3
Preparationtime:Overnight
Cookingtime:None
Ingredients:1lb(450g)BayScallops(thesearesmallscallops,roughlythesizeofamarble)
Juiceof6Limes(enoughtocoverthescallops–youcanuselemonsifyouprefer)
½largeRedOnionchopped
1mediumsizedTomato
1stalkofCelery
2Tbsp(30ml)ofCapers
2Tbsp(30ml)OliveOil
PinchofSeaSalt
1tsp(5ml)groundBlackPepper(ortotaste)
Method:Placethescallopsintoashallowbowlandsqueezethejuicefromthelimesoverthescallops.
Coverandrefrigeratefor4-8hours(overnight).
Removefromtherefrigerator,anddrainoffmostofthelimejuice.
Dicetheonion,tomato,andcelery,andaddittothescallopsalongwiththecapers,salt,oliveoiland
pepper.
Refrigerateforanotherhourandservecold.
Macronutrients(perserving):Protein:26g
Carbs:7g
Fat:10gCalories:241
CinnamonSweetPotatoFries
Serves:1
Preparationtime:10Minutes
Cookingtime:20Minutes
Ingredients:½tbsp(7.5ml)Cinnamon
250gSweetPotato
¼cup(62ml)ExtraVirginOliveOil
½scoop(15g)CellucorCor-PerformanceWhey
Method:Preheatyourovento425F(200C)
Washanddryyoursweetpotato,peelifpreferred.
Coatabakingtraywithnonstickcookingspray.
Sliceintofries–ensurethattheyareallaboutthesamewidth.
PlacetheoliveoilandCinnamonSwirlproteininamixingbowl,andmixwell.
Coatallyourfriesandplaceonabakingsheet,ensurethatthefriesareevenlyspaced.
Sprinklewithcinnamon.
Bakefor15-20minutesatdependingonhowthickyourfriesare.
Checkevery5minutesorso.Youmaywanttoflipthem½or¾thewaythrough.
Servehot
Macronutrients(perserving):Protein:8g
Carbs:27g
Fat:27gCalories:383
CleanProteinNutellaSpread
Serves:Multiple
Preparationtime:10Minutes
Cookingtime:10Minutes
Ingredients:2cups(500ml)RawHazelnuts
1½tbsp(22.5ml)pureVanillaExtract
¼cup(63ml)CacaoPowder
¼cup(63ml)RiceMaltSyrup(orothersweetener)
½cup(125ml)ofunsweetenedAlmondMilk
Method:PreheatyouroventoPreheatovento200F(1200C)
Placethehazelnutsonabakingsheetandroastfor10minutes.
Removefromtheovenandallowtocool.
Usingapapertowel,rubthehazelnutstogethertoremovetheirdarkenedskin.
Blendthenutsinafoodprocessoruntilsmoothandbuttery.
AddtheCacaopowder,sweetener,vanillaextractandalmondmilk,
Blendwelluntilsmooth.
Storeinanairtightjarorcontainerinacoolplaceuntilreadytouse.
Macronutrients:Protein:38g
Carbs:50g
Fat:90gCalories:1162
Conclusion
Ihopetheserecipeswillserveyouwellonthewaytoachievingyourhealthandfitnessgoals.Once
you’vegottheserecipesmastereddon’tbeshytoaddextraingredientsandflavours,aswellasalterthe
amountofprotein/carbohydratesbasedingredientsineachdishtobettersuityourcalorieand
macronutrientgoals.
Happycooking!