The Flexible Dieting Cookbook: 160 Delicious High … provided for informational purposes only and...

Contents

Disclaimer

Introduction

The Kitchen

THE RECIPES:Breakfast Recipes

Main Meals

Snacks and Deserts

Smoothies And Shakes

Sides

Disclaimer

Theinformationprovidedinthisbookisdesignedtoprovidehelpfulinformationonthesubjectsdiscussed.Thisbookisnotmeanttobeused,norshoulditbeused,todiagnoseortreatanymedicalcondition.Fordiagnosisortreatmentofanymedicalproblem,consultyourownphysician.Thepublisherandauthorarenotresponsibleforanyspecifichealthorallergyneedsthatmayrequiremedicalsupervisionandarenotliableforanydamagesornegativeconsequencesfromanytreatment,action,applicationorpreparation,toanypersonreadingorfollowingtheinformationinthisbook.Referencesareprovidedforinformationalpurposesonlyanddonotconstituteendorsementofanywebsitesorothersources.Readersshouldbeawarethatthewebsiteslistedinthisbookmaychange.

Irecommendconsultingadoctortoassessand/oridentifyanyhealthrelatedissuespriortomakinganydramaticchangestoyourdiet.

Introduction

Cooking-it’seithersomethingyouloveorsomethingyouhate,andfunnilyenoughthisperceptionismoreoftenthannotbasedonyourcookingabilities!AsahealthandfitnessadvocateIhavespentendlesshoursinthekitchentryingtofollowcomplexrecipeswithobscureingredientsandutensilsIdidn’thavetocreateblandmealsIdidn’tenjoy.

Ifyouareona‘diet’ortryingtogainleanmuscleyouwillmorethanlikelyhavegonethroughaphaseofdesensitizingyourselftofoods,don’tworryIwentthroughthatstagetoo!Cookingismeanttobefun,afterseveralyearsoftrialanderrorinthekitchenIhavecompiled160ofmyfavoritemusclebuildingandfatburningrecipesthatareeasytomakeanddon’trequireanycomplexingredientsorutensils.

Therecipeswithinthisbookincludebreakfasts,mainmeals,snacksanddesserts,proteinsmoothiesandsides.Allofthesemealsareloadedwithflavour,andevenbettertheyareloadedwithproteinandnutrients.Everyrecipehasthetotalnumberofcaloriesalongwithamacronutrientbreakdownstatingtheamountofprotein,carbohydratesandfatsperserve(measuredingrams).

Ifyou’reanythinglikemeyou’llhaveasweettoothforberrypancakes,Bostoncreamdonutsandavarietyofothermouth-wateringsweetfoods.InthisbookIwillshowyouhowtoEASILYmaketheseandbeabletoincorporatethemintoyourdietDAILYifyouwishwhilestillachievingyourfatloss/musclegaingoals.

It’stimetodebunkthe‘cleaneating’myth!

EntertheKitchen

Eachrecipestatesthenumberofservings,aswellasthecalorieandmacronutrientbreakdownonaperservingbasis.

Pleasenotethatthesemacronutrientsandcalorieslistedwitheachrecipearecalculatedusingtheexactingredientsintherecipe,Ifyouwishtosubstituteingredientsbearinmindthatthiswilladjustthemacronutrientbreakdownandcalorietotalofthatmeal.

Fromhereoninyouwillfind160ofmyfavoriteflexibledietingrecipes,eachrecipeiscategorizedunderaheadingastothemostappropriateuseortimetoconsumetheparticularmeal.

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

ProteinPancakesServes:6Preparationtime:20minutesCookingtime:15minutes

Ingredients:½Bananamashed½cup(125ml)liquidEggWhites1Tbsp.(15ml)Chiaseeds1cup(250ml)organicquickOats1scoopPeanutButterflavoredWheyProtein½cup(125ml)AlmondMilk½cup(125ml)WaterPinchofsalt

Method:Mixalltheingredientstogetherinalargebowl,untilwellblended–youcanuseahandmixerorblenderforthisaswell.

Letthemixturesitfor10-15minutes,allowingfortheglutentodevelopandtheChiaseedstoexpand,whichwillmakeyourpancakescomeoutfluffier.

Heatamediumsizedpanandcoatwithnonstickcookingspray.Keeptheheatonmediumtothoroughlycookpancakes.Use1/3cup(85ml)measuringcupandpourthemixtureintothepan.Thesepancakestakeabout1½–2minutesoneachsidetocook.

RecommendedToppings:VanillaGreekYogurtBlueberries

Macronutrients:(perpancake)Protein:10gCarbs:12gFat:2gCalories:66

Oatmeal&EggWhitesServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:1½oz(40g)Oatmeal½cup(125ml)Non-FatMilk1tsp(5ml)PeanutButter1tsp(5ml)85%DarkChocolate,choppedorgratedPinchofSaltOntheside:3EggWhites½sliceofNon-FatCheese

Method:Placetheoatsinamediumsizedbowl,addthemilkandcookitinthemicrowaveonhighforabout1½minutes.Addthepeanutbutterandchocolate,stirwell.

Heatafryingpanoveramediumheatandcoatwithanonstickspray,addeggsandcook.Placeonaplate,addthecheeseandmixforflavor

Macronutrients:Protein:25gCarbs:37gFat:8gCalories:316

LightBreakfastServes:1Preparationtime:5MinutesCookingtime:none

Ingredients:170gChobaniGreekYogurt2heapedTbsp(40ml)Jordan’sSuperBerryGranola1Bananachoppedormashed/alternatively¼cup(65ml)Blueberries1scoopVanillaWheyProtein

Method:Mixthewheypowderandyogurtfirst,addthegranolaandbananaandmixwell.

Macronutrients:Protein:47gCarbs:10gFat:2gCalories246

ScrambledEggswithSpeltFlakesServes:1Preparationtime:5MinutesCookingtime:5Minutes

Ingredients:2wholeEggs2EggWhites20gSpeltFlakesChives,choppedPinchofSaltPeppertotaste

Method:Mixwholeeggsandeggwhitesinacupandflavorwithsaltandpeppertotaste.Heatamediumsizefryingpanandcoatwithnonstickspray.Cooktheeggs,andaddthespeltflakes.Garnishwithchivesandserve.

Macronutrients:Protein:34gCarbs:14gFats:13gCalories:310

BreakfastFajitasServes:1Preparationtime:5minutesCookingtime:15minutes

Ingredients:6EggWhites1EggYolk30gFat-FreeCheddarCheese,shredded2Fat-FreeflourTortillasSalttotaste

Method:Placethetortillasonabakingtrayorplate.Placeeggsandyolkinamixingbowlandbeatwell.Heatthetortillasineitherthemicrowaveoroven.Heataskilletandcoatwithnonstickcookingspray.Cooktheeggsoveramediumflame,turnoverandaddthecheese.Placeeggsintortillasandserve.

Additions:SalsaParsleyorchoppedspringonion

Macronutrients:Protein:15gCarbs:16gFat:0.5gCalories:131

BigBreakfastPizzaServings:1Preparationtime:10minutesCookingtime:10minutesIngredients:2slicesJennie-Oextra-leanTurkeyBacon.Alternatively,1turkeysausagepatty3wholeEggs¼Boboli12"thinPizzaCrust½cup(62ml)Fat-FreeMozzarellaorCheddarcheese¼smallOnion,diced½Tomato,dicedHotsauce(optional)SaltandpeppertotasteMethod:Ifyouareusingturkeybacon,placebacononaplatebetweentwopapertowelsandmicrowaveforoneminute.Flipbaconover,keepingitinthepapertowelsandremovethetoppapertowel.Placeanewpapertowelontop,andmicrowaveforanotherminute.Removefrommicrowaveandcutinto1inchpieces.Ifmakingwithturkeysausage,cookaccordingtopackageinstructionsthencutintosmallpieces.Placethepizzacrustonabakingsheetandheatinatoasteroven.Placetheeggsinamixingbowl,seasonwithsaltandpeppertotaste,andbeatwell.Heataskilletandcoatwithanonstickcookingspray.Sautétheonionsandaddthetomatoes.Addyourchoiceofmeattothepan,andallowtosimmerforafewminutes.Addthebeateneggsandmixwell.Addthehotsauceandremovefromtheheat.Placethemixtureontheheatedpizzabaseandserve.

TastyAdditions:ChoppedspringonionChoppedgarlic2ChoppedorslicedMushroomsMacronutrients:Protein:40gCarbs:49gFat:22gCalories:575

VanillaProteinPorridgeServings:1Preparationtime:5minutesCookingtime:2minutes

Ingredients:1cup(250ml)Oats½cup(125ml)SkimMilk1scoopVanillaProteinwhey(forvariation,tryotherflavors)½tsp(2,5ml)Steviaor1Tbsp(15ml)HoneySaltandCinnamontotaste

TastyAdditions:MixedBerriesorBlueberries

Method:Placetheoats,skimmilk,stevia,salt,cinnamonandfruitinamicrowavesafemixingbowl.Mixwellandplaceinthemicrowavefor1minuteonhighremove,stirandrepeat.Removeandstirintheproteinwhey.Servehot.


ChocolatePeanutButter&BananaOatmealServes:1Preparationtime:5MinutesCookingtime:2Minutes

Ingredients:1/2cup(125ml)Oats1/2cup(125ml)AlmondMilk1Banana,mashed1scoopChocolatePeanutButterProteinPowderPinchofSalt

Method:Placethebananaandmilkinamixingbowlandmixwell.Addtheoatsandmix.Add½cupwater,andmix.Microwavefor2minutesonhighheat.RemoveandstirintheproteinpowderMicrowavefor1moreminuteorlongerfortheconsistencyyoulike.


AppleCinnamonOatmealServes:1Preparationtime:3minutesCookingtime:3minutes

Ingredients:1cup(250ml)rolledorsteelcutOats½cup(125ml)Water½anApple,cutintosmallpieces½tsp(2,5ml)Cinnamon1scoopVanillaWheyProteinPinchofSalt

Method:Placetheoats,apple,cinnamon,saltandwaterinamicrowavesafemixingbowl,andmixwell.Microwavefor1minutesonhighheat,removeandstirthenmicrowavefor1moreminuteRemove.Mixin1scoopofvanillawheyprotein.Servehot.

Macronutrients:Protein:30gCarbs:45gFat;6gCalories:354

PeanutButter,BananaOatBreakfastCookiesServings:16Preparationtime:20minutesCookingtime:30minutesIngredients:2ripeBananas,masheduntilsmooth&creamy⅓cup(85ml)PeanutButter~creamyorchunky⅔cup(200ml)unsweetenedApplesauce1scoopVanillaProteinPowder1tsp(5ml)VanillaExtract1½cups(375ml)QuickCookingOatmeal¼cup(63ml)choppedNuts

Method:Preheatheatovento350F(180C)Inalargebowl,mixmashedbanana&peanutbutteruntilcompletelycombinedthenaddintheapplesauce,vanillaproteinpowder&theextract~mixagainuntilallarecompletelycombined.Addintheoatmeal&nutstothebananamixture&combine.Letdoughrestfor10minutes.Dropcookiedough,byspoonfuls,ontoaparchmentpaperlinedcookiesheet&flattencookiesintocircles.Bakecookiesfor20-30minutes,oruntilgoldenbrown&done.

Macronutrients:Protein:4.5gCarbs:11.5gFat:4.5gCalories:99

2MinutePancakesServes:1Preparationtime:5minutesCookingtime:2minutes

Ingredients:4EggWhites.1scoopChocolateFlavoredWhey45gOats.

Method:Mixinabowluntilyouhaveathickslurpyliquid.HeataskilletoveramediumflameandSpraywithanonstickspray.Pourthemixtureintothepan

ToppingsYogurtFreshcutFruitPeanutButter


FrenchToastCupsServings:1Preparationtime:5minutesCookingtime:15minutes

Ingredients:2eggs,or½cup(125ml)EggWhites1-2tsp(10ml)Stevia½tsp(2,5ml)VanillaExtract¼tsp(2ml)CinnamonSeasalttotaste2slicesWholegrainBread½cup(125ml)Low-FatCottageCheese

Method:Preheatovento350F(180C).Inashallowbowl,combineeggs,Itsp(5ml)Stevie,vanillaextract,adashofcinnamonandsalt,asdesired.Dipbreadslicesintoeggmixture,soakingthoroughly.

Spray2cupsinamuffintinwithnonstickspray.Gentlypressonepieceofbreadintoeachcup.Pressdowntomakesuretheynearlytouchthebottomofthepan.Placemuffintininovenandbakefor15minutes.

Inaseparatebowl,mixthecottagecheesewithremainingSteviaandcinnamon.TopeachFrenchtoastcupwithhalfofthemixtureandservehot.


MochaOatmealServings:1Preparationtime:5minutesCookingtime:20minutesIngredients:1cup(250ml)premadeInstantCoffee½cup(125ml)Oatmeal½cup(125ml)CottageCheese1Tbsp.(15ml)unsweetenedCacao½cup(125ml)1%ChocolateMilk

Method:Cookoatmealinthecoffeefor15minutesonthestovetop.Addinthecottagecheeseandthecacaoandcookforanother5minutes.Duringtheverylast2minutespourinthechocolatemilk.Addsplendaorothersweetenerifneeded.


BananaBreadServings:5Preparationtime:10minutesCookingtime:35minutesIngredients:1cup(250ml)Oatmeal2smallBananas,mashed1Egg½cup(125ml)SkimMilk2tsp(10ml)Cinnamon100gLowFatCottageCheese1heapedscoopofBananaorVanillaFlavoredWheyProtein(about40grams)1tsp(5ml)BakingPowder

Method:Preheattheovento350F(180C).Sprayasmallbread-loaftinwithanonstickspray.Mixalltheingredientstogether,andpourintoabakingtin.Bakefor35minutesuntilgoldenbrown.Servecooled.

Macronutrients(perserving):Protein:13gCarbs:23gFat:4gCalories:191

AppleCrispServings:1Preparationtime:10minutesCookingtime:None

Ingredients:½cup(125ml)rolledOats1cup(250ml)KashiGoLeancereal10-15Raisins1Tbsp(15ml)Honey½Tbsp(7,5ml)Cinnamonortotaste1smallGrannySmithorGoldenDeliciousApple,dicedfinely150mlWater

Method:Placeeverythinginamixingbowlandmixbeforeaddingthewater(alittlemoreifyouwant)Mixwellandconsumeimmediately.


VanillaCreamOatmealServings:1Preparationtime:7minutesCookingtime:2minutes

Ingredients:1cup(250ml)Oatmeal1cup(250ml)SkimMilk1scoop(30g)VanillaProteinPowder½tsp(2,5ml)ofSteviaPinchofCinnamonPinchofSalt

Method:Inamicrowaveproofmixingbowl,addthesalt,oatmealskimmilkandcinnamon,mixwell.Placeinthemicrowaveandcookatfullpowerforabout1minute-stirthemix,thenmicrowaveforanother1minuteperiod.Lettheoatmealcoolforabout3minutesaddtheSteviaandproteinpowder.

Consumeimmediately.


ChocolateCookieOatmealServings:1Preparationtime:5minutesCookingtime:None

Ingredients:½cup(125ml)uncookedOats1Tbsp(15ml)naturalPeanutButter1scoop(40g)ChocolateWheyPowder4Tbsp(60ml)boilingWater2packetsSplenda

Method:Addwatertooats,andletitstandfor30seconds.Addwhey,splendaandpeanutbutter,andmixwell.Consumeimmediately.


ProteinGranolaYogurtServings:1Preparationtime:20minutesCookingtime:NoneIngredients:¾cup(180ml)FatFreeGreekYogurt1Scoop(30g)VanillaProteinPowder1Tbsp(15ml)ChiaSeeds2Tbsp(30ml)Granola/GranolaTypeCereal⅔cup(100g)choppedStrawberriesAlternativefruits:BlueberriesCranberriesApple

Method:Placealltheingredientsexceptthefruitinasmallmixingorservingbowlandmixwell.Allowtostandfor15-20minutes,toallowthechiaseedstoswellandthegranolatosoften.

Addthefruit,mixandenjoy.

Tips:Thisyogurtcanbefrozen,andconsumedasafillingtreatonawarmday.


BlueberryCoconutOmeletServes:1Preparationtime:10minutesCookingtime:5minutes

Ingredients:1tsp(5ml)CoconutOil½cup(125ml)liquidEggWhites¼tsp(2ml)VanillaExtractPinchofSalt½tsp(2,5ml)SweetenerorStevia⅓cup(85ml)thawedorfreshBlueberries1Tbsp(15ml)desiccatedorshreddedCoconut½Tbsp(7,5ml)WhiteChocolatePeanutButter

Method:Combinetheeggwhites,salt,vanilla&sweetener/cinnamoninasmallmixingbowlandmix.WellHeatasmallfryingpanovermediumheatandaddthecoconutoil.

Oncethepanishot,pourinthemixture.Asthemixturestartstosetaddyourblueberries&coconuttoonehalf,andcookforanotherminuteorso,beforeflipping.Cookforanotherminute,fliptheomeletonelasttimeontoitsotherside,andcookuntilgoldenbrownandaddthepeanutbuttertothetopoftheomelet.

Foldtheomeletandserveimmediately.

NutritionFacts:Protein:15gCarbs:13gFat:11gCalories:208

BananaSplitProteinOatsServes:1Preparationtime:OvernightCookingtime:None

Ingredients:1cup(250ml)BlueDiamondAlmondBreezeUnsweetenedVanillaMilk1scoop(30g)BSNSyntha-6PeanutButterProteinPowder1smallBanana½cup(125ml)dryQuakerOldFashionedOats¼cupAlmondMilk4tsp(20ml)WaldenFarmsSugarFreeCalorieFreeChocolateSyrup2packetsSteviaSweetenerChoppedNuts,(optional)

Method:Inasmallmixingbowlcombinetheoats,Sythna,peanutbuttercookieproteinpowder,stevia,andalmondmilk,andallowtoswellovernightThefollowingmorning,cutthebananainhalflengthwise,andplaceinadish.PuttheoatmixinbetweenthebananahalvesTopwithWaldenFarmsChocolateSyrup,andchoppednuts.


http://www.amazon.com/Quaker-Old-Fashioned-Oats-42/dp/B0005YX9HM/ref=sr_1_1?ie=UTF8&qid=1371666085&sr=8-1&keywords=Quaker+Old+Fashioned+Oats&tag=rippreci0a-20

http://www.amazon.com/Walden-Farms-Calorie-Chocolate-Syrup/dp/B004GWCO48/ref=sr_1_1?s=grocery&ie=UTF8&qid=1366498984&sr=1-1&keywords=walden+farms+Sugar+Free+Calorie+Free+Chocolate+Syrup&tag=rippreci0a-20

FrenchToastServes:3Preparationtime:5minutesCookingtime:5minutes

Ingredients:6slicesSaraleeDelightfulWholeWheatandHoney45caloriebread250gEggWhites½cup(125ml)unsweetenedAlmondMilk2packetssweetenerorStevia½tsp(2ml)BakingPowder/BakingSoda

Method:PreheatapancakegriddleatamediumheatCombinetheeggwhites,almondmilk,bakingpowder,andsweetenerinashallowdishUsingtwoforks,placeeachsliceofbreadintheeggmixture,turningovertosaturatebothsides.Placeeachsliceonthegriddleandcookuntilagoldencolorisachieved,turnandrepeat.Topwithyourfavoritesyruporjam,butremembertoadjustthemacros!

Tips:Useamediumhighheatifyoudesireamoremoisttoast,astheoutsidewillbedonepriortodryingouttheinside.

Alsoforamoremoisttoast,decreasetheamountofeggwhitesand/orincreasetheamountofalmondmilk.Viceversaforacrispiertoast.Theamountofnecessaryeggwhitesmayvarybythebreadyouuse.TheSaraLeebreadabsorbsliquidlikeasponge!

Macronutrients(perserving):Protein:46gCarbs:43Fat:4gCalories:423

SausageandEggBellPepperBreakfastServes:1Preparationtime:15minutesCookingtime:10minutes

Ingredients:1mediumPublixRedBellPepper2largeEggWhites½cup(125ml)cookedTurkeyBreakfastSausage2Tbsp(10g)CheddarorAmericanCheese(ReducedFat,Pasteurized)⅔tsp(4ml)ParsleyMethod:Preheattheovento400F(220C)Prepare90%leanturkeybreakfastsausageinadvance.Cutthetopoffabellpepperandplaceintoanoven(directlyontherack)atfor10minutes.Scramble2eggwhitesinapan.Combinewithyourpreparedturkeysausage.Mixintheshreddedreducedfatcheddarcheese.Stuffintofinishedbellpepperandtopwithparsleyorgreenonions.


StuffedBakedBreakfastAppleServes:3Preparationtime:10minutesCookingtime:10minutes

Ingredients:3GrannySmithofGoldenDeliciousApples,coredandpitted1½cups(375ml)Non-fatGreekYogurt1scoop(30g)VanillaProteinPowder½cup(125ml)rolledOats3Tbsp(45ml)choppedWalnuts1tsp(5ml)Cinnamon2Tbsp(30ml)SplendaBrownSugarBlend

Method:Combinethecinnamonandbrownsugar.Placethecoredappleinthemixture.Coattheapple,insideandout,andplaceonthegrill.Cookfor3-4minutesoruntiltender.MixtheGreekyogurt,proteinpowder,rolledoats,andwalnutsuntilwellmixed.Fillthebakedapplewiththemixture.

Coverandcookfor1-2minutesoruntilyogurtisheated.

Macronutrients:

Protein:25gCarbs:50gFat:11gCalories:393

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TomatoBasilOmeletServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:3freerangeEggs10CherryTomatoesFreshBasilSeaSaltBlackPepperKelp1Tbsp(15ml)PalmOil,forcooking

Method:Inamixingbowl,whisk3wholeeggswithsalt,pepper,basil,andkelp.Slice10cherrytomatoes.Coatskilletwithpalmoil.Poureverythingintotheskilletandcookovermediumheat.

Ifyouaddsausage,brownitinaseparatepanbeforeaddingittotheomelet.Fliponce.Whendonefoldandserveimmediately.


SpicyScrambledEggsServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:2largeWholeEggs4EggsWhites¼ofanOnion,finelychopped1wholeredChili(orchilitotaste),finelychopped1cloveGarlic,finelychopped50gCottageCheesePinchofMixedHerbs2slicesofwholeBrownBread

Method:Inasmallmixingbowlcombinethewholeeggsandeggwhites.Whiskuntiltheeggyolksandwhitesmix.Tothis,addthechoppedonion,garlicandchili,mixwell.Finally,addthecottagecheeseandapinchofmixedherbs,Whisk.Heatasmallnonstickfryingpanoveramediumflame,coatwithanonstickspray.Emptythecontentsofthemixingbowlintothefryingpan.Putyourtoastinthetoaster.GentlystirthecontentstoscrambletheeggsOnceeggsarescrambled,addthemtotoastonalargeplate.


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

CurryRiceSalmonBalls

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

BeefandBasilServes:1Preparationtime:5minutesCookingtime:5minutesIngredients:SpinachCornBabyTomatoesMushroomsMincedFreshBasilEggsLeanSirloinSteak(150g-200g)Method:Beginbyboiling1egg.Warmapanwithsomeoliveoil.Throwninhandfulofcornandhalvedbabytomatoes.Stirfryforalittle,andaddsomemincedbasil.Addyourslicedmushrooms.Prepyoursaladbowlwithspinachasthebase.Oncethecorn,tomatoandmushroommixtureisbasiledupHeatalittleoilinapanandplacethesirloinsteakin.Alittleofsaltandpepperontheuncookedsideisenoughforseasoning.Afteracoupleofminutes,flipthemeat.Placethemeatonaplateandrestforafurther3-5minutestoensurethejuicesredistributethroughoutthemeat.Peeltheeggandmashupinasmallbowl.Placeamoundofthespinach,corn,tomatoandmushroomsaladonaplate.PlacethinslicesofthesirloinontopGrabtheeggmixtureandplaceathinstripofitontopofthesteak.Macronutrients:(perserve)Protein:57GramsCarbs:23GramsFat:15Grams

Calories:463

HighProteinBBQChickenPizzaServes:8Preparationtime:10minutesCookingtime:20minutes

Ingredients:1WholeBoboliWholeWheatThinPizzaCrust3servings(90g)2%Mozzarellashreddedcheese13oz(850g)bonelessChickenBreast½Tbsp(7,5ml)OliveOil2.5oz(74ml)choppedOnions2servings(60ml)BBQSauce

Method:Preheataskilletonamedium-highflame,andyourovento450F(220C)ChopchickenandonionsPouroliveoilinpreheatedskilletPlacechickenandonionsinskillet,stirsooliveoilcoatsthechicken/onions.SeasonandcookthoroughlyOpenBobolipizzacrustandbastewithBBQsaucePlacethecookedchickenonpizzacrustandcoverwithcheeseCookinovenfor12minutes

Macronutrients:(perserve)Protein:20gCarbs:20gFat:5gCalories:210

TurkeyChiliFritoPieServes:1Preparationtime:5minutesCookingtime:5minutesIngredients:1canWolfBrandTurkeyChili.60g2%MilkShreddedCheese30gofplainFritosMethod:Emptythecontentsofthetinintoamicrowaveproofbowl.Placeinmicrowaveandcookatfullpowerforaminuteandahalf.Removethebowlandstirwell.Sprinklethecheeseontopandreturntothemicrowaveforaminute,Add1servingofplainFritosandstir.

Serveimmediately.

Macronutrients:

Protein:71gCarbs:47.5gFats33gCalories:771

FlavorsomeChickenStirfryServes:1Preparationtime:5minutesCookingtime:35minutesIngredients:150gChicken,cutinstrips100gBroccolibrokenup2slicesofPineapplecutintochunks1tsp(5ml)SoySauce1tsp(5ml)OliveOil100guncookedBrownrice

Method:Boilthebrownrice.Heatawokandaddasmallamountofwaterwiththeoliveoil.Placethebroccoliinthemiddleandcookfor5minutes.Movethebroccolitotheoutsidesandaddthechicken,andfryfor2minutes.Mixthebroccoliandchickenthenaddthepineappleandsoysauce,andcookfor2minutes.Addthecookedricetothewokandmix.Addseasoning(hotsauce),ifdesired


Egg'nTunaServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:135g(1can)Tuna,2WholeEggs100gofCottageCheese20gofCheese

Method:Heatasmallfryingpan,andcoatitwithanonstickspray.Openanddrainthetuna,andaddtothepan,cookfortwominutes.Addthecottagecheese,andmixwell.Addsaltandpeppertotaste.Shellthetwoeggsandbeatlightly,thenaddtothemixture.Cookuntileggsaredone.Addthecheeseandcheese,andserveimmediately.

Macronutrients:Protein:66gCarbs:2gFats:19g

Calories:443

TortillaPizzaServes:1Preparationtime:5minutesCookingtime:10minutes

Ingredients:1Plaintortilla40gLow-FatMozzarella⅓jarNapolinaPizzaSauce200gChickenBreast,cutinstripsorcubesMethod:Heatasmallskilletandspraywithnonstickspray,Cookthechicken,addseasoningifdesired.

Laytortillaflatandspreadthepizzasauceoverit,andsprinklewiththecheese.Addthechickenandplaceunderthegrilluntilthecheesehasmelted.

Serveimmediately


Calories:516

HighProteinSandwichesServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:5largeEggWhites2Bread1Tbsp(15ml)Oliveoil4Tbsp60mlCheddarcheeseSaltandPeppertotasteMethod:Heatamediumsizedskilletoveralow-mediumflameandaddtheoliveoil.Addtheeggwhitesintothepanandcookfortwominutesoruntilwhiteshaveset.Sprinklethecheddarcheeseontoegg,andallowtomelt.Seasonwithsaltandpepper.FoldtheeggfirstinhalftheninquartersandplaceinasliceofbreadSeasonwithsauceifsodesiredCoverwithanothersliceandserveimmediately.


AsianWokServes:1Preparationtime:10minutesCookingtime:30minutes

Ingredients:150gChickencutintostrips100gBasmatirice50gZucchinigrated½tsp(2.5ml)Paprika2tsp(10ml)WoksauceCurryPowder

Method:Boilthericeaccordingtocookingdirections.Heatawokandaddasmallamountofwaterwiththeoliveoil.PlacetheZucchiniinthemiddleandcookfor2minutes.MovetheZucchinitotheoutsidesandaddthechicken,andfryfor5minutes.MixtheZucchiniandchickenthenaddthepaprika,currypowderandwoksauce,andcookfor2minutes.Addthecookedricetothewokandmix.Addseasoning(hotsauce),ifdesired.


No-nonsenseChickenNoodlesServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:100geggnoodles250gchickenbreastcutinstripsChilisaucetotasteWorcestersaucetotasteTikkapowdertotaste

Method:Boil100geggnoodles,Heatamediumsizedfryingpanonceamediumhighflameandcoatwithnonstickspray.Addchickenandcook,Whenchickenisalmostcooked,addchilisauce,Worcestersauceandtikkapowder,lowertheheatandallowtosimmer.Brainthenoodlesandplaceinabowl,seasonwithWorcestersauceifdesired.Placechickenonnoodles.Serveimmediately


ChickenPadThaiServes:1Preparationtime:5minutesCookingtime:10minutes

Ingredients:2cups(500ml)cookedWholeWheatAngelHairPasta3.3oz.(95g)ChickenBreasts,cutintobitesizedpieces1cup(250ml)slicedMushrooms½cup(125l)slicedYellowPepper1Tbsp(15ml)FishSauce¼cup(63ml)choppedcilantro1tsp(5ml)oliveoil1Tbsp(15ml)naturalpeanutbutter1Tbsp.(15ml)Splenda(3packets)1Tbsp.redChiliFlakes

Method:Preparethepastaaccordingtopackagedirections.Heattheoilinaskilletovermediumheat,andaddthechicken,cookfor2-3minutes.Addthepeppersandmushroomsandcookforanother3-5minutesoruntilchickenisfullycooked.Mixthefishsauce,peanutbutter,Splenda,andchiliflakesandpouroverthechicken.Cover,andsimmerfor3-4minutes.Topwithcilantrobeforeserving.


SteamedHamburgerswithSweetPotatoFriesServes:1Preparationtime:10minutesCookingtime:25minutes

Ingredients:1ChickenFilet(about150-200grams)2WholeWheatHamburgerBunsLettuce,Cucumber,Tomato,Onionasgarnish2SweetPotatoes1tsp(5ml)OliveOilSalt,Pepper,Basil1bigTomato

Method:Preheattheovento450F(230C).Putthechickenfilletthroughthemeatgrinderandseasonit.CutFrenchfriesofyoursweetpotatoes,addoneteaspoonofoliveoilandseasonitwithapinchofsalt,pepperandgarlic.Dividethechickenandplacethemeatinemptytunacansandplaceinasteamer.Setatimerforabout15-20minutes.Insertpotatoesintheoven.After10-15minutes,turnthefriessotheycanbecomecrispyonbothsides.Garnishthehamburgerbunswithsomelettuce,tomato,cucumber,onion.Finishitoffwiththehamburgersandsomedressingofyourchoice.

Macronutrients:Proteins:56gCarbs:152gFats:5gCalories:806

SpicyPastaServes:1Preparationtime:5minutesCookingtime:15minutes

Ingredients:2TraderJoe'sSpicyItalianChickenSausages4oz(120g)GroundBeef4oz(120g)boneless,skinlessChickenBreast1cup(250ml)WholeWheatPenneFreshBasilGarlic,choppedorcrushed2Tbsp(15ml)EVOO2Tomatoes,chopped

Method:Cookpasteasperpackageinstructions.

Heatamediumsizedfryingpanandaddthebeefchickentomatoesandcookthemtogether.Addthesausages,andallowtosimmeroveralowhatfor5-10minutes.Addsomefreshlychoppedgarlicandbasil,andcookuntilbasilhaswilted.

Drainpastaandplaceonplate,spoonthemeatoverandgarnishwithEVVO.

Serveimmediately.

Macronutrients:Protein:103gCarbs:126gFat:59gCalories:1,430

ButternutLasagnaServes:4Preparationtime:20minutesCookingtime:95minutesIngredients:1½lbs(620g)ButternutSquash,cutanddeseeded3.5oz(100g)LasagnaNoodles(sheets)500gCottageorRicottaCheese5cups(1.25ℓ)Spinach,chopped50gshreddedCheeseSauce:2cups(500ml)Milk3Tbsp(45ml)FlourMethod:Cookthebutternutsquash:Preheatovento450F(230C).Splitbutternutinhalf.Placeinbakingdishandfillabout1inch(2,5cm)ofwater.Placeinovenandbakefor40minutes,untiltender.Scoopoutfleshanddiscardskin,mashtheflesh.Adjustovento350F(180C)Filling:Wiltspinachinapan,thencoolandadd500gcottagecheeseandstir.Sauce:Heatupmilkinsmallsaucepanonlowheat.Whiskinsmallamountsofflour;roughly½teaspoonatatime.Onceallflourhasbeenmixedin,bringuptoaboil,whiskingcontinuously.Oncethesaucethickens,turnheatoff(useimmediately).

Oncethesquash,filling,andsaucearefinished,youarereadytostartbuildingyourdish.

Usecookingsprayoralightswipeofcookingoiltocovera9x13cookingdish.Use1cupofthesaucetocovertheentirebottomofthedish.Placealayerof(cookedoruncooked)noodlessidebysidetomakethenextlayerofthelasagna,usehalfofthericotta/cottagecheeseandspinachmixturetocoverthenoodles.Next,layeralloftheroastedbutternutsquash,followedbythelasthalfofthericotta/cottagecheesespinachfilling.Topwithanotherlayeroflasagnanoodles,thencoverthosewiththeremainingsauceandthegratedcheese.

CovertheButternutSquashLasagnawithtinfoilandbakeatfor40minutes.Uncoverandcookforanother15minutes.Letitcoolfor5minutesbeforeserving.

Macronutrients(perserve):Protein:101gCarb:201gFat:30gCalories:1,470

ChiliConTurkeyServes:4Preparationtime:5minutesCookingtime:5minutes

Ingredients:450ggroundTurkey1canMexicanstyledicedTomatoes1canBlackBeans,rinsedanddrained1canwhole-kernelSweetCorn,drained1packagedriedChilimix1Tbsp(15ml)GroundFlaxseed1/4cup(63ml)Water1cup(250ml)cookedRice

Method:BrowntheturkeyinaskilletovermediumhighheatAddeverythingelsebutthericeandcookoverlowheatfor10minutes.Serveoverrice

Macronutrients(perserve):Protein:30gCarbs:52gFats:11gCalories:407

TurkeyBurgersServes:1Preparationtime:10minutesCookingtime:30minutes

Ingredients:125gofTurkeyBreastmince¼cup(63ml)offinelydicedOnion¼cup(63ml)offinelydicedRedPepper1Garlicclove,peeledandminced¼tsp(1ml)groundBlackPepper2tsp(10ml)ofOliveOilMethod:Preheatyourovento350F(180C)Addthedicedredpepper,dicedonion,mincedgarlic,turkeybreastmincetoamixingbowl.Addtheoliveoilandthegroundblackpepper.Mixwellandaddanyspicesifyouwouldliketoenhancetheflavor.Formtwopattiesandplaceonthegrill.Cookthepattiesintheovenfor13minutes.Thenturnoverandcookforanother13minutes.Servewithwhole-mealteacakes,lettuce,tomatoandonion.

Macronutrients:Protein:39.5gCarbs:13.3gFats:2.6gCalories:175.8

ChickenCordonBleuServes:2Preparationtime:10minutesCookingtime:30minutes

Ingredients:4oz(120g)bonelessskinlessChickenBreasts8KirklandHoneySmokedHamslices½cup(125ml)Reduced-FatshreddedMozzarellaSalt,PepperandGarlicseasoningtotaste1cup(250ml)-mashedSweetPotato6oz(170g)Kirklandstirfryfrozenvegetables4RitzCrackers,crushed.

Method:Preheatovento375F(200C)Poundthechickenbreastto¼inch(6mm)thickness.Seasonbothsideswithsalt,pepper,garlicpowder,place2slicesofhamontopofbreasts,Sprinklewithshreddedmozzarellaandrollup,Sprinklethetopoftherollswithcrushedritzcrackers.

Bakeinovenfor25-30minutesat375.

Washandpeelsweetpotatoes.Cubethepotatoesandsteamboilpotatoesforabout25minutes.

Place6ozoffrozenveggiesinsmallsaucepan,boilwith¼cupwaterandseasontotaste.

Macronutrients(perserve):Protein:38gCarbs:60gFats:12g

Calories:443

LeanTurkeyMeatloafServes:2Preparationtime:10minutesCookingtime:50minutes

Ingredients:1lb(450g)ofGroundTurkey½canofTomatoSauce2wholeEggs1cup(250ml)ofWhole-WheatBreadcrumbs½Onion,diced.SeasoningandSalttoyourtaste.

Method:Preheatovento375F(180C)Mixallingredientstogetherinabowl,placethemixtureinabakingtraylinedwithfoil,shapeintoaloaf,bakefor45minutes.

TopwithshrirchahotsauceandalittleBBQsauce,thenplaceinovenforanother15minutes


Calories:220

SalsaChickenTortillaServes:1Preparationtime:5minutesCookingtime:10minutes

Ingredients:¾cup(190ml)dicedprecookedChicken2Tbsp(30ml)dicedOnion2Tbsp(30ml)Feta-Cheesecrumbles1handfulromainelettuce,chopped1largewhole-wheattortillaSalsafordipping

Method:Arrangethechicken,onion,cheese,andlettucedownthecenterofthetortilla.Rollittightlyandcutitinhalf.Grilltherollsseam-sidedownfor2to3minutesperside,onanonstickskilletheatedtomedium.Servewithsalsa.Makes1serving


Bistro-StyleWhiteBeanBurgerwithFriedEggandAvocadoServes:1Preparationtime:5minutesCookingtime:20minutes

Ingredients:1cup(250ml)whiteKidneyBeans,drainedandmashed8oz(230g)Portobellomushrooms,grilledandfinelychopped½cup(125ml)Speltflakes½cup(125ml)marinatedArtichokeHearts,choppedandpatteddry2Tbsp(30ml)sun-driedTomatoes,finelychopped1tsp(5ml)balsamicvinegar4cups(1ℓ)MixedGreensGarnish4eggs,friedsunnysideup½Avocado,sliced¼tsp(1ml)seasaltandpepper

Method:Preheatovento400F(200C)Lineabakingsheetwithparchmentpaperandsetaside.Usingcleanhands,combinethefirst6ingredientsandforminto4equal-sizedpatties.Placeontolinedbakingsheetandbakefor20minutes.

Dividegreensequallybetween4plates.Removepattiesfromovenandplaceoverthebedofgreens.Garnisheachburgerwithafriedegg(ifdesired).Divideavocadoslicesevenlybetweenburgersandsprinkleeachevenlywithseasaltandpepper.


CouscousSaladwithTunaandAvocadoServes:1Preparationtime:10minutesCookingtime:30minutes

Ingredients:70gCouscous125gKidneyBeans250gCherryTomatoes150gSpinach1Pepper60goflightFeta150gTuna½Onion100gAvocado

Method:CooktheCouscousandletitcool.Combineeverythingexceptavocadoandfetaandmixthoroughly.Topwithavocadoandfeta.Seasonwithlemonpepper/garlic/freshlemon/balsamic


HerbGardenBeefBurgerServes:4Preparationtime:10minutesCookingtime:15minutes

Ingredients:1cup(250ml)choppedfreshHerbMix(dill,basil,parsley,mintandrosemary),divided1lb(450g)extra-leanGroundBeef2tsp(10ml)groundCumin¼tsp(1ml)eachSeaSaltandPepperSauce½cup(125ml)Low-FatplainGreekyogurt1tsp(5ml)minced/crushedGarlic½tsp(2,5ml)LimeZest

Method:Measureout2Tbsp(30ml)ofherbmixtureandsetaside.Usingcleanhands,combineremainingherbs,beef,cumin,saltandpepper,andforminto4-equalsizedpatties.

Grillatmed-highheatfor5to7minutesperside,oruntilcookedasdesired.

Stirtogetherreserved2Tbspofherbs(30ml),yogurt,garlicandlimezest.Divideyogurtmixtureevenlybetweenburgers.

Macronutrients(perburger):Protein:32gCarbs:3gFat:10gCalories:234

BeefandRiceMashServes:2Preparationtime:5minutesCookingtime:5minutes

Ingredients:16oz(450g)lean,GroundBeef1cup(250ml)cookedRice1SwansonBeefflavorpack1Tbsp(15ml)dryParsley2Tbsp(30ml)FatFreeChickenBroth(inthebox)¼cup(63ml)Water1Tbsp(15ml)GarlicPowderSeason-Alltotaste(about2Tbsp)

Method:Putthegroundbeef(mince)inadeepernonstickpanwithalidandaddseason-all,garlicpowder,anddryparsleyandbegintobrownonmediumheat.Assoonasmeatbeginstobrown,stirandthenaddthecookedrice,flavorpacket,water,andbroth.Coverandallowtosimmerfor15minutes,stirring3-4times.

Macronutrients(perserve):Protein:96gCarbs:246gFat:32gCalories:894

AvocadoLimeChickenServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:¼cup(63ml)BrownRice6oz.(170g)grilledChicken½Lime1Avocado¼-½packetStevia

Method:Grillthechickenbreast.Boil/steamthebrownrice.CuttheAvocadointosmallcubeswhilethechickenandricecooks.Squeezethejuicefromthelimeandadd1/4-1/2packetofstevia.Placetherice,chicken,andavocadointoabowl/tupperware.Pourthelimejuiceontop.Mixitalltogether.Youcanaddcilantroorwhateveryouwanttoitafterthat.


MarinatedChickenEnchiladasServings:6Preparationtime:15minutesCookingtime:35minutesBastingtime:Overnight

Ingredients:1lb.(450g)boneless,skinlessChickenBreasts,cutintocubes1tsp(5ml)OliveOilJuiceof1Lime1tsp(5ml)ChiliPowder2Scallions,mincedSaltandPeppertotaste1(15-oz.)canBlackBeans,drainedandrinsed6(6-inch/15cm)Whole-WheatTortillas2/3cup(180ml)Reduced-FatshreddedMexicancheeseblendorMontereyJackcheese,divided1½cups(375ml)cannedEnchiladaSauce

Method:Inamediumbowl,combinethechickenwiththeoliveoil,limejuice,chilipowder,scallions,salt,andpepper.Coverandmarinateintherefrigeratorforatleast1hourandupto24hours.Preheattheovento375°F(190°C)Removethechickenfromthemarinadeanddiscardtheexcess.Heattheoliveoilinanonstickskilletovermediumheat.Addthechickenandsautéfor7to8minutesuntilchickeniscookedthrough.Removethechickentoabowlandaddtheblackbeans.Dividethechicken-and-beanfillingamongsixtortillas.Topeachwith1Tbsp.ofthecheese.Rollupeachtortillaandplaceseam-sidedowninabakingdishcoatedwithcookingspray.Pourthesauceovertheenchiladasandbake,covered,forabout20minutes.Addtheremainingcheeseandbake,uncovered,for5minutesuntilcheesemelts.

Macronutrients(perserve):Protein:26gCarbs:30gFat:9gCalories305

SpanishRiceServes:8Preparationtime:10minutesCookingtime:30minutes

Ingredients:1lb(450g)leanGroundTurkey1-15ozcanTomatoSauce1-14.5ozcanDicedTomatoes111ozDicedTomatoeswithChiliPeppers2cups(500ml)uncookedinstantBrownRice1cup(250ml)Water2½tsp(12,5ml)ChiliPowder2tspWorcestershiresauce

Method:

Brownturkeyinskillet,drainofffatanddiscard.

Returndrainedturkeytoskillet.Addtomatosauce,tomatoes,ricewater,chilipowderandWorcestershiresauce.Stirtomixingredients.Coverandsimmer20to25minutes.Stirbeforeserving.

Macronutrients(perserve):

Protein:18gCarbs:44gFat:7gCalories310

AsianFlankSteakandStirFryServes:6Preparationtime:30minutesCookingtime:20minutesIngredients:4Tbsp(60ml)LightSoySauce,divided1Tbsp(15ml)RiceVinegar1½Tbsp(22.5ml)ArrowrootorCornstarch,divided1lb(450g)flankSteak,trimmedofallfat¾cup(180ml)Low-Fat,reduced-sodiumBeeforBhickenBroth,divided4Tbsp(20ml)HoisinSauce1tsp(5ml)ChiliPureewithGarlic1Tbsp(15ml)CanolaOil,divided3clovesGarlic,minced1Tbsp(15ml)mincedGinger2stalksCelery,sliced2cups(500ml)slicedBroccoli1mediumRedPepper,cutintostrips1½(375ml)cupsSnowPeasMethod:Inabowl,combine2Tbsp.soysauce,ricevinegar,and½Tbsp.ofthearrowrootorcornstarch.Addsteaktothemixtureandletmarinatefor15minutes.Inanotherbowl,combine½cupbrothwithremainingsoysauce,remainingarrowrootorcornstarch,Hoisinsauce,andchilipuree;setaside.Heathalftheoilinawokorskillet.Addthebeefandmarinade;stirfryfor3minutes.Removethebeefandsetasideinabowl.Heatremainingoil.Addthegarlicandginger,andstirfryfor30seconds.Addthecelery,broccoli,andredpepper.Addtheremainingbroth.Cover.Steam2to3minutes.Addthesnowpeasandcook1to2minutesmore.Thevegetablesshouldbecrisp.Addinthesauceandcook1minute.Addinthebeefandserve.


ProteinPumpkinPieServes:1Preparationtime:5minutesCookingtime:45minutesChillingTime:5hours

Ingredients:½cup(125ml)cannedPumpkinorButternutSquash6oz(175ml)non-fatGreekYogurt1egg1Tbsp(15ml)ProteinPowderCinnamonorPumpkinPieSpicetotaste.

Method:Preheatovento375°F(190°C).Sprayamedium-sizedroundwithnonstickspray.

Mixalltheingredientstogetherandpourintobakingdish.Bakefor45minutes.Refrigerateovernightor4-5hours.


BakedChickenServes:6Preparationtime:5minutesCookingtime:20minutes

Ingredients:6largebonelessskinlessChickenBreasts1½cups(375ml)ChickenBroth¾tsp(4ml)OnionPowder¾tsp(4ml)GarlicSaltFreshGroundBlackPeppertotaste

Method:Preheatovento350°F(180°C)Rinse,andpatchickenbreastsdry.Sprayasmall,shallowbakingdishwithcookingspray.Sprinklechickenwithonionpowder,garlicsalt,andpepper.Placeinbakingdish.Addchickenbrothtodish.Bake20minutesoruntilnolongerpink.

Macronutrients(perserve):Protein:25.4gCarbs:0.7gFat:3.2gCalories141.3

TurkeyPowerBallsServes:6(2powerballsperserve)Preparationtime:10minutesCookingtime:25minutes

Ingredients:40oz(1.13Kg)LeanGroundTurkey2largeEggsWhites6PortobelloMushroomsDillWeedSeasonedItalianHerbs2slicesofMontereyJackcheeseBlackPepperApinchofSeaSalt

Method:Preheattheovento320°F(110°C)PeelanddicethePortobellomushroomsandaddintoalargemixingbowlAddthegroundturkeyintothebowlalongwithatablespooneachofDillWeedandItalianHerbs.Adda½teaspoonofblackpepperandapinchofseasalt.Cracktheeggsandseparatethewhitesfromtheyolk.Addthewhitesintothebowl.Mixeverythingwithyourhands,ensuringthatthereisevendistributionofallingredientsthroughoutthemixture.Oncemixed,tearsmallpiecesoftheMontereyJackcheeseandadditinevenlytothemix.SprayabakingtraywithnonsticksprayRollthemixtureinto12golf-sizedballsandplaceontray.Placeinovenandleaveforapproximately18-22minutesuntilslightlybrowned.

Macronutrients(perserve):Protein:47gCarbs:0gFat:5.4gCalories230

HoneyNutBarbequeChickenFingersServes:2Preparationtime:10minutesCookingtime:15minutes

Ingredients:6skinlessChickenBreasttenders½cup(125ml)FiberOneHoneyClusters,crushed½cup(125ml)groundHoneyRoastedAlmonds2EggWhites,slightlybeaten1tsporganicbarbecuesaucePeppertotasteFinelychoppedgarlictotaste

Method:Preheattheovento450°F(220°C)Inashallowdish,combinetheeggwhitesandbarbecuesauce.Inanotherdishmixthecrushedcereal,groundalmonds,garlicandpepper.Dipthechickenpiecesintotheeggdish,andthencoatwiththecrumbmixture.Bakeabout12minutesoruntilthechickenisfullycooked.


ChickenEggWhitePizzaServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:4oz(115g)BonelessSkinlessChickenBreasts4largeEggWhites¼cup(63ml)TomatoSauce1cup,(250ml)choppedPeppers,Sweet,Green2Tbsp(30ml)Peppers,Sweet,Red2Tbsp(30ml)MexicanStyleFourCheese2Tbsp(30ml)Onions

Method:OnMediumheatthoroughlycookeggwhitesinsmallroundpan.Seasonwithpepper,garlicoranyother"pizza-y"seasoningyoulike.flipeggwhitesoverandadd1/4cuptomatosauce,choppedvegetables,grilledchickenandcheese.Reduceheattomediumlowandcookuntilthecheeseismeltedontop.Serve.


CurryRiceServes:2Preparationtime:10minutesCookingtime:20minutes

Ingredients:|

2cups(500ml)cookedRice,preferablyprecookedandrefrigerated200gdicedChickenBreast100gmixedFrozenVegetables(substitutewithfreshifyouprefer)2WholeEggs1tsp(5ml)CurryPowder2clovesGarlic5gGinger1Tbsp(15ml)SoySauce1Tbsp(15ml)OysterSauce

Method:MarinatedicedchickenbreastinhalfofthesoysauceandoystersauceFrychickenbreastoverhighheatuntilcooked.SetthisasideBeateggs,andmakeverythinomelets,(makes3-4thinomelets).SettheseasideafterslicingAddadashofoiltoahotwokandcookfinelychoppedgarliccloves+gingerforafewsecondsaddprecookedricetothepanImmediatelyaddcurrypowderandremainingsoysauceandoystersauce.MixintoriceAddmixedfrozenvegetables,omeletandchicken,cookforacoupleofminutesthenserve

Macronutrients(perserve):Protein:36gCarbs:82gFat:8g

SalmonBallsServes:5Preparationtime:5minutesCookingtime:5minutes

Ingredients:150gSalmon80-120gCottageCheese20-35gBreadcrumbs

Method:Preheatovento350°F(180°C)Putthesalmonandcottagecheeseinabowlandmixwell.Rollthesalmoninsomebreadcrumbsandensuretheyarewellcovered.

Bakefor20minutes.Makesroughly5balls.

Macronutrients(perserve):Protein:55.1gCarbs:17.9gFat:10.2gCalories:356

PeanutButterChickenServes:1Preparationtime:70minutesCookingtime:25minutes

Ingredients:8oz(230g)Chicken1Tbsp(15ml)PeanutButter1½Tbsp(22.5ml)SoySauceGingerGarlicpowderHotsauceCayennepepper(optional)

Method:Preheatovento450°F(220°C)Mixeverythingintogetherexceptforpeanutbutter,andletmarinateforatleastanhour.Placeonfoil,spreadthepeanutbutteroverthechicken.Coverandbakefor22-25minutes.Openandbroilfor1minute.

MacronutrientsProtein:54gCarbs:6gFat:19gCalories:440

BakedPineappleChickenServes:8Preparationtime:5hoursCookingtime:45minutes

Ingredients:3lb(1.4kg)ChickenBreast20oz(567g)UnsweetenedPineappleChunks2Tbsp(30ml)SugarFreeSyrup2Tbsp(30ml)ReducedSodiumSoySauce¼tsp(2ml)BlackPepper½SweetOnion(around150g)½tsp(2ml)GroundGinger1tsp(5ml)PureLemonJuice3-4SlicesofaNavalOrangeMethod:Chopyouronion.Cutyournavalorangeslicesinhalf.Combineallofyouringredientstogetherasidefromthechickenintoabowl.Mixthemtogether.Addyourchickenandmixintoalargeziplocbag.Removeairfrombagandmixeverythingtogetheroncethebagissealed.Letmarinateinthefridgeforatleast2-5hours(overnightworksevenbetter).

Preheatovento375°F(190°C)Removeandplaceintoabakingdish.Bakefor45minutes.Servehot.


SlowCookedChickenStewServes:10Preparationtime:15minutesCookingtime:5hours

Ingredients:4lb(1.8Kg)ChickenBreast1RedOnion,chopped1Can(10.75Ounces/305g)98%FatFreeCreamofMushroomSoup½tsp(2.5ml)Lemon&Pepper1½tsp(7.5ml)MincedGarlic(or3Cloves)1tsp(5ml)ItalianSeasoning6oz(170g)Mushrooms2LargeSweetPotatoes2RussetPotatoes12oz(340g)Carrots2Cups(500ml)Water1Packet(24g)OnionGravyMix

Method:ChopupyourRedOnion,SweetPotatoes,RussetPotatoes,Carrots,andMushrooms.CutyourChickenBreastsinto1inchpieces.Combineallofyouringredientsintotheslowcooker.Cookonhighfor4-5hours.Serve.

Macronutrients(perserve):Protein:45.6gCarbs:36gFat:3.3gCalories:356

ItalianSlowCookedChickenServes:12Preparationtime:15minutesCookingtime:8hours

Ingredients:4½lb(2Kg)ChickenBreastmeat½tsp(2.5ml)BlackPepper1tsp(5ml)Mrs.DashItalianMedley(orItalianSeasoning)½RedOnion,chopped2tspMincedGarlic(4Cloves)1pct(20g)DryItalianSaladDressingMix1can(10.5oz/298g)98%FatFreeCreamofMushroom½cup(125ml)Water8oz(240g)FatFreeCreamCheese1½cups(375ml)BabyBellaMushrooms(around100g)

Method:Chopchickenbreastsintohalves.Combinealloftheingredientsintoslowcooker.Stiringredientstogetheruntilmixed.Cookonlowfor6-8hoursstirringafter3-4hours.

Macronutrients(perserve):Protein:50gCarbs:6gFat:1.75gCalories:308

SloppyJoesServes:7Preparationtime:10minutesCookingtime:25minutes

Ingredients:1GreenPepper,chopped1RedPepper,chopped1SweetOnion,chopped2Carrots,chopped.1Tbsp(15ml)OliveOil2lb(900g)LeanGroundBeef1tsp(5ml)MincedGarlic(or2Cloves)8oz(227g)NoSaltAddedTomatoSauce10Tbsp(150ml)Hickey&BrownSugarBBQSauce5tsp(25ml)Sriracha1Tbsp(15ml)Worcestershiresauce

Method:Heataskilletoveramediumflameandaddoliveoil.AddtheGreenPepper,RedPepper,andSweetOnion,andfryforapproximately3minutes.

Oncecookedaddyourleangroundbeefandbrown.

Afteryourbeefhasbrownedreducetheburnertolow,andaddintherestofyouringredients.Mixeverythingtogether.Letitsimmeronlowheatforaround10-15minutes.Onceyoursaucestartstothickenup,it’sdone


CreamyArtichokeChickenServes:2Preparationtime:10minutesCookingtime:20minutes

Ingredients:2SkinlessChickenBreast½cup(125ml)ZoiGreekYogurtNonfatPlainGreekYogurt6tsp(30ml)DijonMustard1cup(250ml)floweretsBroccoliFlowerClusters½cup(125ml)TraderJoe'sArtichokeHearts

Method:Preheatyourovento350F(180C)Grindthebroccoliinafoodprocessor,mixwithartichokehearts,Greekyogurt,anddijonmustard.Coattopofchickenbreastswiththemix.Placeinashallowoven-proofdish.Bakefor15-20minutes.


SpicyCoconutChickenTendersServes:2Preparationtime:10minutesCookingtime:25minutes

Ingredients:2tsp(10ml)SrirachaHotChiliSauce4oz(135g)ChickenBreastTenderloins4Tbsp(60ml)rawUnsweetenedShreddedCoconut2Tbsp(30ml)AllWhites100%LiquidEggWhites12oz(355g)ChickenBreast

Method:Preheattheovento350F(180C)Placetheshreddedcoconutonaplateandspreaditoutsome.Mixtheliquideggwhitesandsrirachatogether.Diptherawchickeninthismix.Thenrollthetendersonaplatethathasthecoconutshredsonit.Repeatthisprocessandmakecertainthechickentendersarewellcovered.Sprayabakingtraywithnonstickspray,ensurethatitiswellcovered.Placethechickenonthebakingsheetandbakefor25minutes.

RecommendedToppings:SrirachaCinnamon


PeanutButterChickenServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:5oz(150g)ChickenBreast½Onion,medium,chopped100mlAlmondMilk20gPeanutButter1cloveGarlic¼HotChiliPepper1tsp(5ml)Ginger1packetSweeteners(Splenda,Sucralose)

Method:FryonionandchickenbreastonamediumheatuntiljustcookedWhilechickenanonioniscooking,mixupallotheringredientsinablenderWhenchickenisjustcooked,addyoursauceintothehotpanandbringtoaboil,simmeringtodesiredconsistency


ChickenAvocadoBurgerPattiesServes:4Preparationtime:5minutesCookingtime:5minutes

Ingredients:½cup(125ml)Cilantro1Tbsp(15ml)OnionPowder¼tsp(1ml)BlackPepper1Avocado1Tbsp(15ml)LimeJuice½cup(125ml)choppedScallionsorSpringOnions2¼cups(560ml)ExtraLeanGroundChicken¼tsp(1ml)SeaSalt2tsp(10ml)MincedGarlic1tsp(5ml)Garlic&HerbSeasoningBlend¼cup(63ml)WholeWheatBreadCrumbs

Method:Preheatovento350F(180C)Inalargemixingbowlcombinealltheingredientstogether.Usehandstomixingredients,turningandmixingthoroughly.Form4medsizedpattieswithhandsandputonbakingsheet.Cookononesidefor18-20min,flipandcookothersideforsameamount.Serveandenjoy.


TunaMeltServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:½can(6.5oz),TunachunksinWater,drained2slicesArnoldLowCarbMultiGrainBread1Tbsp(15ml)FatFreeMayonnaise2slicesBordenFatFreeSingleCheeseSlicesApinchMortonSeaSaltDashBlackPepper1tsp(5ml)TexasPeteHotSauce

Method:Mixallingredientstogetherinabowlexceptthecheeseandbread.Placecheeseonbreadandmixturefollowedbyotherbreadsliceandtoastuntilcheesehasmelted.

Servehot.


ChickenPotPieServes:10Preparationtime:15minutesCookingtime:6hours

Ingredients:5lb(2.25Kg)ChickenBreast3Cans(32.25Ounces/915g)HealthyRequest/FatFreeCreamofChickenSoup1Can(103/4Ounces/305g)98%FatFreeCreamofCelery1Can(103/4Ounces/305g)98%FatFreeCreamofMushroom1½tsp(7.5ml)BlackPepper1tsp(5ml)GarlicSalt1tsp(5ml)OnionPowder5Packets/CubesLow/NoSodiumChickenBouillon1½cups(375ml)SlicedMushrooms1cup(250ml)ChoppedCelery1cup(250ml)ChoppedCarrots16oz(470ml)FrozenMixedVegetables8MediumRedPotatoes

Method:ChopupCelery,Carrots,andRedPotatoes.CutyourChickenBreastsinhalf.Combineallofyouringredientsintotheslowcooker.Mixeverythingtogether.Cookonhighfor5-6hours.

Macronutrients(perserve):Protein:69gCarbs:43.9gFat:4.7gCalories:494

SpicyChickenLentilsServings:8Preparationtime:10minutesCookingtime:6hours

Ingredients:3½lb(1.57kg)ChickenBreasts1½Tbsp(22.5ml)OliveOil1½tsp(7.5ml)MincedGarlic(or3Cloves)1SweetOnion6oz(170g)Carrots1tsp(5ml)Basil1½cups(375ml)Lentils4tbsp(60ml)Sriracha1cup(250ml)BBQSauce2cups(500ml)Water

Method:Takeoutyourchickenbreasts,trimoffthefat,andcutintohalves.Chopupyoursweetonionandcarrots.Combineeverythingintoyourslowcooker.Cookonlowfor6hours.

Macronutrients(perserve):Protein:63gCarbs:39.75gFat:4.13gCalories:448

SpicyTurkeyChiliServes:1Preparationtime:7minutesCookingtime:10minutes

Ingredients:4oz(120g)Extra-leanGroundTurkey¾cup(180ml)BlackBeans½cup(125ml)Corn(steamed)1packetMcCormick'sChili⅓cup(83ml)TomatoPaste⅓cup(83ml)dicedTomatoes¼cup(63ml)choppedFreshBasil(optional)1JalapenoPepper(diced,optional)Seasoningstotaste:½Tbsp(7.5ml)eachPaprika,Cumin,Cayenne,PepperCheese(optional):1oz(30g)Goat,Feta,orLow-fatMozzarellaCheese

Method:Seasongroundturkeywithpaprika,cumin,cayenne,andpepper.Setaskilletonmediumheatandlightlyspraywithcoconutoil.Addmeat.Chopthemeatasitcooksintheskilletusingaspatula.Whenthemeatisnearlycooked,addinthechiliseasoningandtomatopaste.Stir.Addblackbeans(withsomejuice),corn,basil,andanyothervegetables.Reducetheskillettolowheatandcover.Letitsimmerandcookfor8-10minutes.Removetheskilletfromtheheatandletitcool.Topwithcheeseifdesired.


RotisserieChickenNoodlePastaBakeServes:1Preparationtime:10minutesCookingtime:25minutes

Ingredients:4oz(120g)cookedrotisserieChicken(pulled)⅓cup(83ml)WholeWheatorDurumWheatPastaShells½up(125ml)ChickenBroth1Tbsp(15ml)2%GreekYogurt¼cup(63ml)dicedCarrots¼cup(63ml)choppedCelery¼cup(63ml)dicedMushrooms(optional)FreshparsleySeasoningstotaste: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’tburnwhenbaking.Topwithfreshparsley.Bakeintheovenfor20-25minutes.Removefromtheovenandenjoy.


TeriyakiSalmonServings:3Preparationtime:60minutesCookingtime:10minutes

Ingredients:2Tbsp(30ml)OliveOil3Tbsp(45ml)SoySauce3Tbsp(45ml)Sugar-FreeKetchup2Tbsp(30ml)OnionSoupMixPowder1Tbsp(15ml)Splenda½tsp(2.5ml)mincedGarlic¼tsp(1ml)OnionPowderThree6-oz.(360g)SalmonSteaks

Method:Combineoliveoil,soysauce,sugar-freeketchup,onionsoupmixpowder,andSplendainabag.Placesalmonfiletsinthebagandthenletsitforaboutanhourtomarinate.Removefiletsfrombagandplaceonthegrillfor4-5minutesperside.Servewithfreshly-steamedvegetablesandquinoaorbrownrice.

Macronutrients(perserve):Protein:46.6gCarbs:5.9gFat:7gCalories:363

FieldofGreensServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:8oz(160g)pastureraisedVealSeasaltChivesGhee3cupsRomainelettuce1Tbsp(15ml)MacadamiaNutoil1tsp(5ml)BalsamicVinegar

Method:Heatgheeinskillettocoatthepan.Insertveal.Seasonwithsaltandchives.Brownmeatandflipafewtimesitcooksprettyquickonmediumheatforabout10minutes.Tossromainewithoilandvinegar;serveimmediately.


LobsterBoatServes:1Preparationtime:5minutesCookingtime:None

Ingredients:6-8oz(170g)Lobster(ideallyclawmeat)1Tbsp(15ml)lightMayonnaiseJuicefrom1/4Lemon¼BellPepper,diced¼Onion,diced1stalkCelery,diced3-4RomaineLettuceheartleavesSaltandPepperandotherspices,totaste

Method:Removelobstermeatfromshellandcutortearintochunks.Placeinabowl.Adddicedvegetablestothelobsterthenmixinthemayo,lemonjuice,andspices.FilltheRomaineheartleaveswithlobstersalad.Serve


SpicyTurkeyMeatballsServes:4Preparationtime:10minutesCookingtime:20minutes

Ingredients:1½lb(675g)groundTurkey1largeEgg2largeEggwhites¾cup(180ml)Oats2Tbsp.(30ml)mincedJalapenoPepper½tsp(2.5ml)ChiliPepper¼cup(63ml)Salsa½finelydicedgreenBellPepper½finelydicedredBellPepper

Directions:Preheatovento450F(230C).Usingyourhands,combineallingredientstogetherinalargebowl.Formmixtureintomedium-sizedmeatballs.Setmeatballsinabakingdish.Placedishinovenandcookfor12-15minutes,oruntilgoldenbrown.Topwithaddedsalsa.

Macronutrients:Protein:19gCarbs:7.2gFat:1.7gCalories:121

ChickenCheeseMeatballsServes:MultiplePreparationtime:5minutesCookingtime:10minutes

Ingredients1½lb(675g)groundChickenBreast½cup(125ml)Low-FatMozzarellaCheese½cup(125ml)Low-FatParmesanCheese1Tbsp(15ml)Oregano3EggWhites1cup(250ml)Oats½cup(125ml)finelydicedOnion

DirectionsPreheatovento450F(230C).Usingyourhands,combineallingredients.Rollchickenmixtureintobite-sizedmeatballs.Placemeatballsonagreasedbakingsheet.Bakefor8-10minutesoruntilgoldenbrown.

Macronutrients(permeatball):Protein:19.6gCarbs:7.2gFat:4.3gCalories:155

ChickenCaesarMeatballsServes:10Preparationtime:10minutesCookingtime:30minutes

Ingredients1½lb(675g)groundchicken3eggwhites1cup(250ml)Oats2Tbsp(30ml)Low-FatCaesarsaladdressing½mincedcloveGarlic4Tbsp(60ml)Low-FatParmesancheese

DirectionsPreheatoven425F(220C).Combineallingredientsinalargebowl.Rollchickenmixtureintoabout20meatballs.Placeeachmeatballinamuffincupandbakefor25-28minutes,oruntilgoldenbrown.Onceoutoftheoven,removefrommuffintin.Beforeserving,squeezelemonjuiceovertop.


FishinFoilServes:1Preparationtime:5minutesCookingtime:20minutes

Ingredients:4oz(120g)TilapiaAsparagus½Lemon,slicedJuiceof½aLemonFishseasoningPepper

Method:Preheatovento375F(190C)Useonepieceoffoilperfish.Addlemonjuice.Sprinklefishseasoningontop.Addpepper,lemonslices.Addveggiesontop.FoldintofoildownfromthetopleavingairforsteamingPlaceeachfoilonacookiesheetandbakefor15-20minutes.


ChickenCucumberSaladServes:1Preparationtime:10minutesCookingtime:none

Ingredients:1Cucumber2stalksofCelery30gRedOnion70gSpinachandKaleGreekYogurtdip30gFat-FreeCheddarCheese1canofChunkChicken,drained(about185g)

Directions:Peelandchopthecucumber,celery,andonion.Combineallingredientsinalargemixingbowl.SeasontotasteServe


SweetPotatoOmeletServes:1Preparationtime:7minutesCookingtime:10minutes

Ingredients:3largeWholeEggs1mediumSweetPotato,baked3slicesleanTurkeyBacon¼(63ml)cupShreddedCheese1Tbsp(15ml)Low-FatSourCream

Method:Peelsweetpotatoandmashtheflesh.Reheatitinaskilletorinthemicrowave.Cookturkeybaconinaskillettotaste.Onceturkeyisdone,scrambletheeggsandpourthemintoanonstickskilletsettomediumheat.Covertheentireskilletsurfaceinathinlayerofegg.Lettheeggssetandthencarefullyflipitover.Spreadsweetpotatoononesideoftheeggs.Sprinklecheeseontopofsweetpotato.Placebaconontopofcheeseandsweetpotato.Spreadsourcreamontopofbacon.Foldeggsinhalfandletsitforaminuteortwo.Flipomeletoverandletsitforaminuteortwo.Removefromheatandplaceonplate.Addsaltandpepperasdesiredandenjoy!

Macronutrients:Protein:37gCarbs:27ggFat:24gCalories:485

ThaiSpicyBeefSaladServes:1Preparationtime:10minutesCookingtime:5-10minutes

Ingredients:½lb(225g)leanSteakSaltandpepper,totaste4cups(1ℓ)MixedGreens2Tbsp(30ml)each:freshMint,Basil,andCilantro2greenOnions,sliced2Tbsp(30ml)freshLimeJuice½tsp(2.5ml)LemongrasspasteorfreshLemongrass1tsp(5ml)lowsodiumSoySauce1tsp(5ml)ChiliFlakes2tsp(10ml)FishSauce1/2tsp(2.5ml)SteviaintheRaw

Method:Seasonsteakwithsaltandpepperandgrilltodesiredreadiness.Inasmallbowl,mixgreens,mint,basil,andcilantro.Inanothersmallbowl,mixlemongrass,greenonions,limejuice,soysauce,fishsauce,chiliflakes,andStevia.Slicesteakandplaceontopofgreens.Pourdressingovergreensandsteak.Tosslightlyandserve.


MalaysianCurryPrawnsServes:4Preparationtime:10minutesCookingtime:10minutes

Ingredients:½lb(225g)largePrawns,withshell/tail1Tbsp(15ml)CoconutOil1Tbsp(15ml)freshGarlic,chopped1canlightCoconutMilk1Tbsp(15ml)CurryPowderSaltandpepper,totaste

Method:De-veintheprawns.Heatcoconutoilinlargepanovermediumhighheatandaddthegarlic.Rinseprawnsandlightlysaltandpepper.Addprawnstopanandsprinklewithcurrypowder.Sautéfor2-3minutesuntilallprawnsarewell-seasoned.Addcoconutmilkandturnheattolow.Simmerfor5minutes.Serve.


ChickenCurryServes:2Preparationtime:7minutesCookingtime:10minutes

Ingredients:5oz(150g)bonelessChickenBreast5cups(1.25ℓ)slicedrawMushroom1wholeRedPepper2cups(250ml)greenrawSnapBeans¼cup(83ml)cannedChickenBroth1cups(250ml)Low-FatYogurt4tsp(20ml)Cornstarch4tsp(20ml)ExtraVirginOliveOil2tsp(10ml)CurryPowder

Method:Takechickenbreastsandcutintomediumsizedcubes.Grabalargenonstickdeepfryingpanandaddthechickenbreastswith1tablespoonofoliveoil.Cookthechickeninfryingpanuntilitsbrownedanddone.Whilethechickeniscookinggrabanothernonstickfryingpanandaddmushrooms,pepper,andbeanswith2tablespoonsofoliveoil.Stirthismixtureregularlyuntilitssoft.Backtothefirstpanandaddchickenbroth,yogurt,currypowder,andcornstarch.Stirthismixtureregularlyuntilthesaucethickens.Increaseheatifneeded.


BeefChopSueyServes:1Preparationtime:5minutesCookingtime:15minutes

Ingredients:7oz(210g)Beef,fattrimmed.6largeEggWhites1largeOnion,chopped3cups(750ml)Danishrawcabbage2½stripesCelery2cups(500ml)ofthinslicedMushrooms1½cups(375ml)matureSoybean2cups(500ml)ChinesecannedWaterChestnut2tsp(10ml)OliveOil2Tbsp(60ml)AppleCiderVinegar1Tbsp(15ml)SoySauce½cup(125ml)brothbouilloncanned,readytoservebeef

Method:Youwillneed2largenonstickfryingpans.Inthefirstfryingpanaddtheoliveoilandbeefandcookuntilthebeefisbrown.Don'tcookfortoolong,thebeefwillgotoughandchewy.

Whilethebeefiscooking,inthesecondfryingpan,add2tablespoonsofoliveoil,cabbage,celery,mushrooms,waterchestnuts,soybean,vinegarandonion.Cookuntilentiremixtureishot,andtheonionshavesoftened.Nowaddthesoysauce,beefstockandcookedbeef.Cookthismixturefor5-10minutes.


SalsaQuinoaChickenServes:5Preparationtime:5minutesCookingtime:5minutes

Ingredients:2cups(500ml)Quinoa,uncooked24oz(720g)cookedChicken2cups(500ml)Salsa1cup(250ml)Onion,choppedDicedJalapenototaste(optional)

Method:Boilquinoainwith4cupswater.Afterreachingaragingboil,turntheheatdowntomedium-low.Allowquinoatocookuntilonlyaslightamountofwaterisleft.Pullquinoafromheat,andletstandcoveredfor10minutes.Extrawaterwillsoakintothequinoa.Mixchicken,salsaandonioninwiththequinoa.Divideevenlyinto5Tupperwarecontainers.


GrilledTunaBurgersServes:4Preparationtime:10minutesCookingtime:10minutes

Ingredients:450gTuna40gOnion,chopped1largeCarrot,shredded2clovesGarlic,finelychopped4EggWhites20gchoppedChives40gBreadCrumbsSpicestotaste

Method:Mixalltheingredientstogetherinalargemixingbowl.Splitingredientsintofourpatties.Takeatrayandcoverwithanonstickpieceofbakingpaper.Spraythepaperlightlywithlowfatcookingspray.Grillpattiesonbothsidesuntilbrown.

Serveeitherwitharollandtrimmings,orwithriceandvegetables.


TunaCheeseMeltServes:1Preparationtime:9minutesCookingtime:6minutes

Ingredients:15oz(150g)canofTuna,2Tbsp(30ml)ofOatmeal1EggWhiteDicedOniontotasteFresh,mincedGarlictotaste⅓oz(10g)MozzarellaorCheddarcheeseSaltandPeppertotaste

Method:Placeallingredientsintoamixingbowl.Mix,ormashingredientstogether,andformintoapatty.Placepattyintoafryingpan,andcookovermediumheat.Cookuntilslightlybrownonbothsides.


ThaiSpicedChickenServes:4Preparationtime:OvernightCookingtime:40minutes

Ingredients:6ChickenBreastscutinhalf12oz(350g)naturalNon-FatorLow-FatYogurt2-3Tbsp(15ml)ThaiRedCurryPaste4Tbsp(60ml)choppedfreshCilantro3inch(7.5cm)pieceCucumberLimeWedgesandSaladGreenstoserve

Method:Preheatyourovento375F(190C).Putthechickeninashallowdishinonelayer.Blendathirdoftheyogurt,thecurrypasteandthreetablespoonsofthecilantro.Seasonwellwithsaltandpouroverthechicken,turningthepiecesuntiltheyareevenlycoated.Leaveforatleast10minutes,orinthefridgeovernight.

Liftthechickenontoarackinaroastingtinandroastfor35-40minutes,untilgolden.

Blendtogethertheremainingyogurtandcilantro.Finelychopthecucumberandstirintotheyogurtmixture.Season.Servewiththechickenandgarnishwithwedgesoflimeandsaladgreens.


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

PeanutButterChocolateProteinCookiesServings:18Preparationtime:10minutesCookingtime:2minutesChillingtime1Hour

Ingredients:3cups(750ml)PuffedBrownRice1scoop(30g)WheyProteinPowder(anyflavor)1cup(250ml)Oats¼cup(63ml)Nuts/DriedFruit¼cup(63ml)Stevia6tsp(20ml)DarkunsweetenedCocoa½cup(125ml)Honey1tsp(5ml)VanillaExtract¾cup(180ml)organicPeanutButter

Method:Pour3cupsofbrownpuffedriceintoamixingbowl.Add1scoopofwheyproteinAdd1cupofwholeoatsandaddsomecrushednutsordriedfruitofyourchoiceInamicrowavablebowl.CombineStevia,peanutbutter,honeyandvanillaextract.Placeinthemicrowavefor30secondintervals,stirringfrequently,untilcombined.Addpeanutbuttermixtureofthecrispyriceandstiruntilwellmixed!Shapemixtureintocookiesandplaceinfridgeforanhour


ChocolateProteinFrozenYogurtServes:1Preparationtime:5minutesChillingtime:60minutes

Ingredients:1Banana(freshorfrozen)100gofFull-FatorganicnaturalliveYogurt1Tbsp(15ml)Green&Black’sorganicCocoa40gofChocolateProteinPowder

Method:Placethebanana,cocoaandproteinpowderintheblenderandblenduntilevenandcrumblyAddintheyogurtandblendPourintoabowl,jarordishandfreezefor30-60minutes.Testitwithyourfingeronthetoptocheckhowfargoneitis.


Strawberry,BananaandPeanutButterIceCreamServes:1Preparationtime:5minutesCookingtime:None

Ingredients:1frozenBanana4frozenStrawberries1Tbsp(15ml)oforganicPeanutButter

Method:Blendfrozenbananaonalowspeedsettinginyourblender.

Oncebananaiswellblended,addthe4frozenstrawberriesandtablespoonofpeanutbutter.


ChocolateOrangeProteinBallsServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:80gDates70gRolledOats50gPeanutButter3scoops(90g)ofChocolateWheyProtein10gCocoa1Orange1sachetpowderedEggWhites20gshreddedCoconutMethod:Finelygratetherindfromyourorangeandaddtherindalongwitheverythingbutthecoconutintoyourblender.Addinthejuiceonehalfoftheorange(65ml).

Whizzintermittentlyuntileverythingcomestogetherinasoft,balling,stickyfashion.

Putyourshreddedcoconutintoasmallbowl.Themixisverysticky,Iusedatablespoontoremovearound35gofmixtureatatime.Ploponespoonfulintothebowlofcoconutandtumbleituntilcovered.Youcanthenremoveitandrollitintoaballwithyourhands.

Plop,rollandball10times.Tryandmakethemeven.IsatmybowlonascalesoIcouldcheckhowmucheachblobIremovedweighed.

Sittherolledballsonaplateandfridgethemforanhourminimum.

Canthenstoreoreatupasdesired!


PeanutButterOatmealRaisinMuffinsServings:8Preparationtime:10minutesCookingtime:20minutes

Ingredients:3gSplenda1tsp(5ml)ofBakingPowder10gPeanutButterpowder(PB2)1scoop(30g)peanutbutterflavoredWheyProtein1Tbsp(15ml)GreekYogurt1Tbsp(15ml)RegularYogurt2EggWhites½cup(125ml)flavoredoatmeal.10gCompletePancakeMix

Method:CrackyourEggWhitesandaddintoamagicbullet,withtheyogurts.Addthedryingredients,andblendfor2-3minutes.

PreheatOvento350F(180C)Pprayamuffinsheet/panwithanonstickspraySlowlypourthemixtureabouthalfwayupthemuffinpan.

Bakefor16-20minutesuntilatoothpickwillcomeoutclean.

Transfertoacoolingracktocool.


HighProteinChocolateCakeServings:8Preparationtime:10minutesCookingtime:30minutesIngredients:2scoops(60g)ChocolateWheyProtein½cup(125ml)WholeWheatFlour⅓cup(83ml)unsweetenedCocoaPowder1tsp(5ml)BakingPowder1tsp(5ml)BakingSoda1egg2tsp(5ml)Vanillaextract¼cup(63ml)Avocado16ozjarbabyfoodfruit+oatmealmixSweetenerofchoice(splenda/steviaetc.)Method:Preheatovento350F(180C).CoatbakingpanwithcookingsprayMixalldryingredientsinaseparatebowlSlowlyaddwetmixtureintodryingredientbowlBlendbowlofingredientsBakefor25minutes


RicePuddingServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:1½(375ml)cupscookedWhiteRice8oz(230ml)VanillaRiceMilk2Tbsp(30ml)LactoseFreeChocolateorVanillaBreyer’sIceCream

Method:Placericeinabullet,orfarberwareblender,notaregularblender,addricemilk,andicecreamBlendtillthick,openblender,stir,andaddmorericemilktillfullBlendagaintillcreamy/


ProteinBrowniesServes:9Preparationtime:15minutesChillingtime:4minutes

Ingredients:2scoops(60g)VanillaWhey30gchoppedAlmonds3gCocoaPowder50gOats50mlAlmondMilk30gRoastedPeanuts3Tbsp(45ml)crunchyPeanutButterDarkchocolatecoatedthinRiceCakesforbase90g60%DarkChocolate

Method:Placesomericecakesonanaluminumfoiltheseformthebaseforthechocolatebites.Mixallthepowdersandoatstogetherinabowl.Addinthepeanutbutterandalmondmilkandstiruntilyougetathickbatter.Addinthealmondsandstirabitmoretomix.Coatthericethinswiththemixtureandspreadevenlyacrossthewholebase.Placetrayinfreezerfor15minutesuntilyoumeltthedarkchocolateinaBainMarie.

Oncethedarkchocismelted,takethetrayoutofthefreezer.Beforepouringthechocolate,placetheroastedpeanutsontopofthehardenedmixture.Pourthedarkchocolateontopandspreadevenlywithaspatulaorspoon.Placeinthefridgefor3-4hourstogeteverythingfirm.Removeandcutintoequalsquares.

Macronutrients(perserve):

Protein:11gCarbs:13gFat:11gCalories:190

ProteinSnickersServes:10Preparationtime:10minutesCookingtime:2minutes

Ingredients:Filling100gPeanutButter50gProteinPowder10gCocoa200gLowFatGreekYogurt20gcrushedrawPeanutsChocolateshell:80g+85%Chocolate20gCoconutOilSweetener

Method:Proteinbar:Mixallingredientstogether.Dividethemixtureinto10equalparts,andshapeintoabarsChocolatecover:BreakthechocolateintosmallpiecesMeltthecoconutoil,(Placecontainerinboilingwater,)Meltthechocolate,addthecoconutoilandwhiskCoatthebarswithasmallamountofchocolate,diptheminthechocolate


PeanutButterChocolateCookiesServings:8Preparationtime:5minutesCookingtime:10minutes

Ingredients:60gProteinPowder75mlAlmondMilk3Tbsp(45ml)ofsmoothPeanutButter15gchoppedAlmonds30gOats60gDarkChocolate(60%)

Method:Preheatovento212F(100C).Mixthefirst2ingredientsthoroughly.Thenaddthepeanutbutterandcontinuetoblenduntilsmooth.Mixthispastewiththeoatsandalmondsandwithaspoonandstirwell.Foldinthechoppeddarkchocolate(orchocolatechips).Formballsoutofthemixtureandplaceoncookingtray.Bakefor5minutesandthenswitchoffovenandleaveforanother2-3minutes.Removeandleavethemonthetraytocool.


PeanutButterIceCreamServes:1Preparationtime:5minutesCookingtime:30minutes

Ingredients:100mlLowFatMilk3Tbsp(45ml)ofCrispyPeanutButter1scoop(30g)VanillaWheyProtein

Method:Mixmilk,PeanutButterandWheyProtein.Heatitinapanfor3-4min(untilit’screamy).Placeitintothefreezerforabout30min.


ChocolateMugCakeServes:1Preparationtime:3minutesCookingtime:1minutesIngredients:1EggWhite1scoop(30g)ChocolateProteinWhey1Tbsp(15ml)CocoaPowder1tsp(5ml)BakingPowder¼cup(63ml)waterorCoconutmilkNonstickspray

Method:MixingredientsinbowlSpraymugwithnonsticksprayPouringredientsintomugandmicrowavefor40secondsFlipovermugandthecakeslidesout


ProteinBarsServes:MultiplePreparationtime:5minutesCookingtime:15minutes

Ingredients:80grofOats2scoops(60g)ofVanillaorStrawberryWheyProtein30grPeanutButter20grHoney20grcrushedWalnuts5-10grGojieBerriesEnoughwatertomixalltogetherintoapaste.

Method:Preheatyourovento300F(150C).Mixeverythingintoabowlthenputintoatreywithcookingpaper.Bakefor12minutes.

Removeandallowtocoolslightly,thencutintobarsorcubes.

Macronutrients:Protein66gCarbs90gFats38gCalories:920

StrawberryandBananaProteinBarServings:6Preparationtime:10minutesCookingtime:35minutes

Ingredients:1cup(280ml)rawOatmeal5scoops(150g)StrawberryProteinPowder¼cup(63ml)Fat-FreeCreamCheese½cup(125ml)Non-FatdryMilkPowder2EggWhites¼cup(63ml)Water1½Bananas,mashed2tsp(10ml)Canolaoil

Method:Preheatovento330F(160C)Spraya9x9squarepanwithcookingspray&setaside.Inamediumbowlcombineoatmeal,Proteinpowder&drymilk.Setaside.Inanotherbowlbeattogetherwithanelectrichandmixer,creamcheese,eggwhites,bananas,water&oil.Addtheoatmixture&continuetobeatuntilthetwoarecombined.Pourbatterintothepreparedpan.Bakefor30-35minutesoruntiltoothpickcomesoutclean.

Macronutrients(perbar):

Protein22gCarbs22gFat3gCalories:203

BananaBreadServes:8Preparationtime:10minutesCookingtime:50minutes

Ingredients:200galmondmealoroatmeal,dependingonyourcarbrequirements1cup(250ml)VanillaProteinPowder1tsp(5ml)BakingPowder1cup(250ml)GreekYogurt4eggs½tsp(2,5ml)salt2bananas,mashed

Method:Preheatyourovento280F(140C).

MixtheeggsandyogurttogetherAddinthetwomashedbananas.

Oncethisisniceandsmooth,addinthedryingredientsandmixwell.

Pourthemixtureintoaloaftin.

Bakeforabout50minutes.

Tochecktoseeifitisdone,pokeaskewerintothemiddleoftheloaf.Whenitisdone,theskewershouldcomeoutclean.

Severcooled


CookiesandCreamRiceKrispyTreatServes:1Preparationtime:10minutesChillingtime:30minutes

Ingredients:39gRiceKrispyCereal1scoop(30g)CookiesandCreamWheyProtein20gMarshmallowFluff5gHoney50gGreekYogurt

Method:CombineDry(Cereal+Whey)inabowlCombineWet(Yogurt,HoneyandFluff)InasmallbowlTakeasmallsquarecontainerandcoatwithcookingsprayandthenmixthewetanddryinthelargerbowl.Whencombinedtogetheryouwillthendropthemixtureintothesquarecontainerandlevelofflikeasquare(KrispyTreat)Allowtositinfridgefor20-30minutesandthenenjoysoitwillsettleandbindtogether.


HoneyNutProteinBarsServings:6Preparationtime:10minutesChillingtime:1hour

Ingredients:120gOats2scoops(60g)HighProteinWhey100gPeanuts4Tbsp(10ml)OliveOil2Tbsp(10ml)Honey

Method:Startbyblitzingthepeanutsup,addoliveoilandcontinuetoblitzuntilyouhavepeanutbutter(1-2minutesdependingoncrunchyorsmooth).Mixwithallotheringredientsinbowluntilitstartstocombine,addmoreoiliftoodry.Putmixturein8x8bakingtray,spread/patdownuntilfullyspreadevenly.Putitinthefridgetofirmupforanhour,takeitoutanddivideintobars.Icutmineintosix,storeinfoilinfridgeandenjoy.


PeanutButterCupCakesServes:3Preparationtime:15minutesFreezertime:2hours

Ingredients:118gofpowderedPeanutButter(PB2)110mlsemi-SkimmedMilk24gBournevillecocoa10gCandarelgranulatedsweetener

Method:AddwatertothePB2powdertomakeapasteinaseparatebowl.

Mixthemilk,bournvillecocoa,andcandarelsweetenertogether.StartspooningthePB2intothemixtureuntilitthickensupandresemblesthickmeltedchocolate:useonlyhalfofthePB2mixture,astheotherisusedforthefilling.Spray3cupcakeholderswithanonstickspray.Linethecupcakeholderswiththechocolatemixture.Oncethecakeholdershavebeenlinedwiththechocolatemixture,spoonblobsoftheleftoverPB2pasteintothecakeholders.AddtherestofthechocolatemixtureoverthePB2paste.Leaveitinthefreezerforaround2hoursandithardensuplikeregularchocolate.


ProteinOreosServings:7Preparationtime:10minutesCookingtime:10minutes

Ingredients:1tbsp(15ml)VanillaExtract⅓cup(83ml)Honey½scoop(15g)DymatizeNutritionEliteCasein-Vanilla¼cup(63ml)GreekYogurt¼cup(63ml)AlmondMeal1cup(250ml)CocoaPowder(Unsweetened)1scoop(30g)ChocolateWheyProtein1tsp(5ml)BakingPowder2tbsp(30ml)UnsweetenedAlmondMilk¼cup(63ml)UnsweetenedApplesauce1mediumEgg¼cup(63ml)LowfatCottageCheese

Method:Preheatovento350F(180C).

Combinealmondmeal,cocoapowder,egg,applesauce,vanilla,honey,bakingpowderandchocolateproteinpowder.Form14Oreosizedcookiesonagreasedpan.Bakefor10minutes.

ForthefrostingBlendcottagecheese,Greekyogurt,1/2tbspofhoney,vanillacaseinproteinandalmondmilk,whencookiesarecooled,placefrostingbetweenthecookies.


http://www.amazon.com/McCormick-Pure-Vanilla-Extract-16-OZ/dp/B005MIWPGC/ref=sr_1_1?ie=UTF8&qid=1367116079&sr=8-1&keywords=Vanilla+Extract&tag=rippreci0a-20

ProteinBrowniesServes:1Preparationtime:3minutesCookingtime:1minutes

Ingredients:1scoop(30g)ChocolateWheyProtein2tsp(10ml)ofCocoaPowder1/4teaspoonBakingPowder

Method:Mixtogetherwithalittlewaterintoapasteandmicrowavefor1minute.Bestservedwithlowvanillafaticecream.

Macronutrients:With50mlicecream:Protein:30.4gCarbs:38.9gFat:6.7gCalories:275

HighProteinCheesecake

Serves:MultiplePreparationtime:10minutesCookingtime:45minutes

Ingredients:3scoops(90g)HighProteinWhey8oz(230ml)fatfreeCreamCheese6oz(170ml)plainGreekYogurt8oz(230ml)SkimMilk½cup(125ml)CottageCheese1egg½cup(125ml)Spenda(7packets)1tsp(5ml)VanillaExtract2tsp(10ml)Cinnamon


MixeverythingtogetherAddsomeblueberriesorstrawberriesforvariation(ifdesired)Bakefor45minutesAllowtocoolandplaceinthefridgeforafewhoursuntilcold..Servecold

Macronutrients:Protein:151gCarbs55gFat10gCalories:968

ChocolatePeanutButterProteinBarsServes:6Preparationtime:10minutesCookingtime:5minutes

Ingredients:1½cups(375ml)ChocolateWheyProteinpowder¾cup(180ml)AlmondMeal2Tbsp(30ml)Cocoapowder¼cup(63ml)creamyPeanutButter½cup(125ml)milk100gDarkChocolate

Method:Mixthefirst5ingredientsinabowluntilyougetathickpaste-likebatter.Dividethebatterinto6portionsandshapeintobars.Chillinthefreezerforafewminutestohardenupabit.

Meltthechocolateslowlyoveradoubleboiler.Oncemelted,addbarsoneatatimetocoat.Stickbackinthefreezerandenjoyoncethechocolatehashardened.

Youcanalsosubinoatorcoconutflourforthealmondmeal,andanyotherfavoriteproteinpowderflavoryoulikeorhaveonhand


ChocolatePeanutButterCookieDoughServes:1Preparationtime:35minutesCookingtime:noneIngredients:2tsp(10ml)PeanutButter2scoops(60g)ChocolateWheyProtein40-50mlSkimMilk

Method:Mixpeanutbutterandwheyinabowlandaddmilk,alittlebitatatime,untilyouhaveacookiedoughlikeconsistency,putitinthefridgeforhalfanhourandenjoychocolatepeanutbuttercookiedough


ProteinPuddingServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:1cup(250ml)plainGreekYogurt1scoop(30g)ChocolateWhey3Tbsp(45ml)unsweetenedCocoaPowderortotasteSweetenerofchoice(optional)

Method:Stirinthewheyandthecocoapowderuntilcompletelyblended;youshouldendupwithathick,darkbrownpaste,addmorecocoaifdesired.Serve.

Foranaddedcrunchorsweetness,addsomenuts,fruit,rawcocoanibs,etc.Alternatively,Putitinthefreezerfor1-2hoursforatastyfrozentreat.

Macronutrients:Protein:52gCarbs17gFat:4gCalories:330

ProteinTrufflesServes:10(3ballsperserve)Preparationtime:15minutesCookingtime:None

Ingredients:1cup(250ml)DefattedPeanutFlour1cup(250ml)VanillaProteinPowder½cup(12ml)Splenda⅓cup(83ml)ToraniSFVanillaSyrup2Tbsp(30ml)Butter2Tbsp(30ml)PeanutButter1Tbsp(15ml)VanillaExtractCocoaPowderorChocolateChips

Method:Mixallingredientsuntilaballisformed.AddmoreSplendaiftoosticky,moresyrupiftoodry.Rollinto40balls.ForBuckeyes,meltchocolatechipsanddrizzlechocolateoverrefrigerated,formed,doughballs.ForTruffles,rollformeddoughballsincocoapowder.Keeprefrigerated.


ChocolateCakeServes:MultiplePreparationtime:10minutesCookingtime:35minutes

Ingredients:1¾(430ml)cupsAll-PurposeFlour½cup(125ml)SplendaNoCalorieSweetener,Granulated½cup(125ml)SplendaBrownSugarBlend¾cup(180ml)cocoapowder1½tsp(7,5ml)bakingpowder1½tsp(7,5ml)bakingsoda½(2,5ml)teaspoonsalt1¼cups(315ml)low-fatbuttermilk¼cup(63ml)vegetableoil2largeeggs,lightlybeaten2tsp(10ml)vanillaextract1cup(250ml)hotstrongblackcoffee

Method:Preheatovento350F(180C).Greasea10cupbundpanwithnonstickcookingspray,setaside.Blendflour,SplendaGranulatedSweetener,SpendaBrownSugarBlend,bakingpowder,bakingsoda,cocoapowder,proteinpowderandsaltinlargemixingbowl.Combinebuttermilk,oil,eggs,vanillaextract,andcoffeeinasmallbowl.Addflourtomixture,usinganelectricmixeronmediumspeed,mixuntilSmooth(about2minutes).Pourbatterintocakepanorbundtpan.Bakefor30-35minutes,untilaninsertedtoothpickincenterofcakecomesoutclean.Letcoolinpanfor5minutes.


CottageCheesecakeServes:2Preparationtime:10minutesCookingtime:24hours

Ingredients:600gCottageCheese3largeEggWhites1wholelargeEgg10drops(1ml)VanillaFlavoringCinnamon

Method:Preheatovento320F(160C)BlendalltheingredientsinafoodprocessorBakefor20-25minutes.Itshouldstilljiggleslightlyifyoupoketheside.Letitcoolinthefridgefor6-24hoursthenenjoy.

Macronutrients(perserve):Protein:42.5gCarbs:13gFat:23gCalories:423

AminoAcidJellyServes:1Preparationtime:5minutesCookingtime:5minutes

Ingredients:2scoopsofScivationXtend1½Tbsp(22.5ml)gelatin500mlwater(plus100mlformixinggelatin)Instructions:Mix2scoopsofXtendinto500mlofcoldwaterandshake.Separatelymixgelatininto100mlofhotwater.CombinegelatinwithXtendmixandshakewell.Pourintoabowlandplaceinthefridge.Servewhenset!

Makesapprox500grms

Macronutrients:Protein:15g(AminoAcids)Carbs:0Fat:0

Calories:60

DeliciousDessertPizzaServes:4Preparationtime:10minutesCookingtime:5minutes

Ingredients:2¼Cups(563ml)KingArthurFlour"WholeWheatOrganic2cups(500ml)MixedBerries¼cup(63ml)Peaches½Banana¼tsp(1ml)SeaSalt1tsp(5ml)Stevia1cup(250ml)warmwaterCinnamon3Tbsp(45ml)ChocolateLeanbeefAminosVanillaExtractPizzaCrustYeast


Dissolvesalt,yeast,andsteviain1cupofwarmwater.Thenmixflour,cinnamon,vanillaextractwiththedissolvedsalt/yeast/stevia/watermixture.Addthewaterinincrementsuntiladoughliketextureisobtained,Greaseapizzapan.

Wethands(sodoughdoesn'tstick)spreaddoughoutonpizzapan.ScattertheMixedBerries,Peaches,Banana,andLeanbeefAminosoverthedough.Bakefor12to15minutes.

Servehot

Macronutrients(perserve):Protein:15gCarbs:42gFats:1.8gCalories:334

ChocolatePeanutButterWrapServes:1Preparationtime:5minutesCookingtime:None

Ingredients:1scoop(30g)ChocolateProteinPowder1Tbsp.(15ml)naturalPeanutButter1WholeWheatWrap1Banana½packetofSplenda

Method:AddabitofwatertotheproteinpowderinabowlandstiruntilyougetthesameconsistencyaspeanutbutterAdd1/2packetofsplendaandstirSpreadonwholewheatwrapCutupthebananaandrollupinsidethewrap

Macronutrients:Protein:32gCarbs:49gFats:10gCalories435

StrawberryFluffServes:1Preparationtime:5minutesCookingtime:None

Ingredients:½cup(125ml)or1DLofCasein-BasedChocolateProteinPowder.½cup(125ml)or1DLofSkimmedMilk.About300goffrozenRaspberries.

Method:Putyourproteinpowderinabowl.PouryourmilkoverthepowderandmixitwithaspoonPutyourberriesinyourmicrowaveatlowheatingpowerforaboutfiveminutes.Becarefulnottooverdoitandunfreezethemcompletelybecausethismaymessupyourfluff.Whenyourberriesareunfrozenputtheminyourbowlandmixeverythingagain.Takeoutyourelectronicmixerandmixforabout10minutes.Thefluffisdonewhenithasgrownverybigandfluffy.

Macronutrients:Protein:33gCarbs:30gFat:6g

Calories:306

BananaFlaxseedMuffinsServes:12Preparationtime:10minutesCookingtime:20minutes

Ingredients:½cup(250mlFlaxSeed3Bananas,mashed¼cup(63ml)VegetableOil½cup(125ml)Splenda2EggWhites1½cupsVanillaProteinPowder½tsp(2,5ml)BakingPowder½tsp(2,5ml)BakingSoda¼cup(63ml)WholeFlaxSeedsMethod:Preheatovento350F(180C)Inalargemixingbowl,beattogetherbananas,oil,Splendaandeggwhites.Mixintheremainingingredients,foldinguntilsmooth.Lightlygreaseyourmuffinpan.Spoonbatterintopreparedmuffinpan.Bakefor12-15minutesoruntilatoothpickinsertedintoamuffincomesoutclean.

Macronutrients(perserve):Protein:10gCarbs:10gFats:3.5gCalories:105

ProteinPancakes/StrawberryShortcakeServes:3Preparationtime:10minutesCookingtime:15minutes

Ingredients:2scoops(60g)StrawberryWheyProteinPowder¼cup(63ml)Oats¾cup(190ml)EggWhites6oz(120g)freshStrawberries¼cup(63ml)Mrs.Butterworth'sSFSyrup50gReddi-WhipFFWhippedCream

Method:Blendthewhites,whey,andoatsinablenderandputinacup.Pureestrawberriesandsyrupinblender,thenputinaseparatecup.Heataskillettomediumheatandcoatwithsomenonstickspray.Makethepancakesasyounormallywould.Pouroverthestrawberrypureeandtopwithwhippedcream.

Macronutrients(perserving):Protein:23gCarbs:17gFats:1gCalories:170

ProteinLavaBrownieServes:1Preparationtime:3minutesCookingtime:1minutes

Ingredients:2scoops(60g)ChocolateProteinPowder2Tbsp(60ml)SugarFreeJelloPudding2Tbsp(60ml)SugarFreeMapleSyrup1Tbsp(15ml)extraDarkCocoa2EggWhites2packetsofsweetener(splenda,steviaetc.)

Method:Placeallingredientsintomixingbowl.

Proceedtothoroughlystir,untilathickgooeyconsistencyisachieved.

Microwavefor30seconds.

Removeandstir.

Microwaveforanother30seconds.

Servehot.


ProteinMousseRecipeServes:6Preparationtime:5minutesCookingtime:None

Ingredients:1Container(6Ounces/170g)PlainFatFreeGreekYogurt½Cup(125ml)PurePumpkin½Bananamashed½Tsp(2,5ml)VanillaExtract3Tbsp(45ml)PowderedPeanutButter1½Scoops(45g)ChocolateProteinPowder2Tbsp(30ml)CocoaPowder3PacketsSweetenerMiniGrahamCrackerPieCrusts(Optional)

Method:CombineallofyouringredientstogetherintoabowlorfoodprocessorormixingbowlPouryourmixintoabowlorontopofyourminigrahamcrackerpiecrusts.

Macronutrients(perserve):Protein:11.5gCarbs:8.1gFat:0.8gCalories:86.1

ProteinCookiesandCreamWafflesServes:1Preparationtime:10minutesCookingtime:10minutes

Ingredients:1scoop(30g)CellucorCookiesandCreamWhey1cup(250ml)LiquidEggWhites½cup(125ml)RawOats¼Cup(63ml)FiberOneCereal1tsp(5ml)VanillaExtract1tsp(5ml)GroundCinnamon3Tbsp(15ml)UnsweetenedBakingCocoNonstickcookingspray

Method:Startbyheatingupthewaffleironatamediumtohighheat.Grindtheoatsandfiberonecerealinafoodprocessor,andsetasideinaseparatebowl.PlacetheLiquidEggWhites,andpourtheminablenderandaddinthefiberoneandoatflour.Blendwell,AddtheCookiesandCremewhey,bakingcoco,vanillaextractandblendwell.Spraythewaffleironwithanonsticksprayandpourinbatter.Sprinkleonthecinnamon(ormixinbatter)andpressdownonthewaffleiron.Flipevery2-3minutesuntilcooked.

SuggestedToppings:PeanutButterFatFreeWhippedCreamSFSyrup

Macronutrients:(withouttoppings):Protein:52gCarbs:38gFat:6gCalories:420

GlutenFreeProteinCarrotCakeServes:1Preparationtime:10minutesCookingtime:45minutes

Ingredients:½cup(125ml)VanillaProteinPowder3Tbsp(35ml)CoconutFlour½cup(125ml)gluten-freeOats1½cups(375ml)AlmondMilk2smallripeBananas,mashed1tsp(5ml)BakingPowder1(70g)Carrot,grated1(70g)Zucchini,grated2Tbsp(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-shavenvanillapods(optional).


BostonCreamDonutServes:4Preparationtime:15minutesCookingtime:10minutesIngredients:1mediumEgg,separated¼cup(65ml)dryQuakerOldFashionedOats2largeEggWhites1tsp(5ml)VanillaExtract¾tsp(3,5ml)BakingPowder½Tbsp(7,5ml)unsweetenedCocoaPowder¼tsp(1ml))XanthanGum1Tbsp(15ml)AlmondMealFlour¼cup(63ml)LowfatCottageCheese2tsp(10ml)AlmondMilk-UnsweetenedOriginal½scoop(20g)VanillaWheyprotein3packetsSugarintheRaworSteviainTheRaw(Packet)¾tspButterextractMethod:Preheatyourovento350F(180C).Grindtheoatsintoaflour.Thenaddalmondflour,vanillawheyprotein,3eggwhites,bakingpowder,vanillaextract,and1steviapacket.MixwellBlendagain.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bakefor10minutes.

ToppingCream,blendthelowfatcottagecheese,eggyolk,1steviapacket,3/4tspbutterextract,andxanthangum.Chocolatedrizzle,mixtheunsweetenedcocoapowder,andunsweetenedalmondmilk,and1steviapacket.Whenthedonutsaredone,removeandtopwiththeicingandchocolate.


ApplePieProteinDonutServes:5Preparationtime:5minutesCookingtime:5minutes

Ingredients:½cup(125ml)dryOldFashionedOats3largeEggWhites1mlCinnamon¼tsp(2ml)MapleExtract⅓mediumApple,chopped½tsp(2ml)BakingPowder4tsp(20ml)SugarFreeSyrup1tsp(5ml)VanillaExtract¼scoop(12g)CellucorCor-PerformanceWhey1packetSugarintheRaworSteviainTheRaw

Method:Preheatyourovento350F(180C).Grindoatsintoaflour.Thenaddthewheyprotein,eggwhites,bakingpowder,vanillaextract,mapleextract,cinnamon,and1steviapacket.Blendagain.Addthechoppedappleandswirlitintothebatter.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bake10minutes.

Topping:3Tbsp(45ml)sugarfreesyrup,1Tbsp(15ml)cinnamonswirlwheyproteinPinchofcinnamon(orvanilla)


BlueberryProteinDonutsServes:4Preparationtime:10minutesCookingtime:10minutes

Ingredients:⅔cup(165ml)dryQuakerOldFashionedOats3largeEggWhites¼tsp(1ml)Cinnamon⅓cup(85ml)Blueberries½tsp(2,5ml)BakingPowder1Tbsp(15ml)Bob'sRedMillAlmondMealFlour½tsp(2,5ml)Tone'sPureAlmondExtract½tsp(2,5ml)McCormickPureVanillaExtract½scoop(20g)DymatizeNutritionISO100Hydrolyzed100%WheyProteinIsolate2packetsSugarintheRaworSteviainTheRawMethod:Preheattheovento350F(180C)Grindtheoatsintoaflour.Addtherestoftheingredientsexceptfortheblueberriesandblendagain.Swirlintheblueberrieswithaspoon.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bakefor10minutes.takeoutandallowtocool.

Topping:(optional)3Tbsp(45ml)sugarfreemaplesyrup,with1Tbsp(15ml)vanillawheyproteinPinchofcinnamon

Macronutrients(perdonut):Protein:7gCarbs:7gFat:1.5gCalories:71

ChocolateProteinDonutsServes:multiplePreparationtime:10minutesCookingtime:15minutesServings:4

Ingredients:1tsp(5ml)BakingPowder2Tbsp(30ml)AlmondMealFlour⅓cup(85ml)AlmondBreezeUnsweetenedVanillaMilk3Tbsp(45ml)SmithPurePumpkin½scoop(15g)PureProtein100%WheyProtein-FrostyChocolate½scoop(15g)MuscleMilkLightVanillaCremeProteinPowder4Tbsp(60ml)CoconutMilkYogurt-Vanilla

Method:Preheattheovento350F(180C)Batter:Mixthealmondmeal,chocolateproteinpowder,unsweetenedalmondmilk,chocolateextract,bakingpowder,andthepurepumpkin.Sprayadonutpanwithnonstickspray,andscoopbatterintorings.Bakefor15minutes.takeoutandallowtocool.Frosting:Mixthedairyfreeyogurtandvanillaproteinpowder.Pouroverdonutsoncecooled.Topwithchoppednutsorsprinkles.


ProteinPackedParfaitServes:1Preparationtime:10minutesCookingtime:None

Ingredients:1scoop(30g)GaspariISOFusionProteinPowder1Tbsp(15ml)NescafeInstantCoffee1Tbsp(15ml)Cocoapowder1cup(250ml)Fage0%Non-FatGreekYogurt2Tbsp(30ml)powderedPeanutPutter⅓cup(85ml)organicGranolaAfewFreshBlueberries1Tbsp(15ml)DarkChocolateChips

Method:Placethegranolaintotoajar,glass,cuporbowl.Add⅓cup(85ml)yogurtontopofthegranola.Mix⅓cup(85ml)yogurtwithpowderedpeanutbutter.Addtothejar.Mix⅓cup(85ml)yogurtwithproteinpowder,coffee,andcocoapowder.Addtothejar.Topparfaitwithgranola,chocolatechips,andblueberries.


Coconut-OatBarsServes:2Preparationtime:5MinutesCookingtime:None

Ingredients:½cup(125ml)Oats½cup(125ml)liquidEggWhites½scoop(15g)VanillaProtein2Tbsp(30ml)Reduced-FatunsweetenedCoconutFlakes½tsp(2.5ml)CoconutExtractCinnamonandSteviatotasteSplashofunsweetenedcoconutmilk

Method:Preheatovento375F(180C)Spray8x8panwithnonstickspray.Blendallingredientsinablenderandpourintopan.Bakefor15minutes.Cutintosquares.


CinnamonScrollServes:MultiplePreparationtime:5MinutesCookingtime:15MinutesIngredients:Cake:1/2cup(125ml)liquidEggWhites1/2cup(125ml)MyoFusionCinnamonRollProteinPowder2Tbsp(30ml)OatFlourorinstantBuckwheat1tsp(5ml)BakingSoda1WholeEggFrosting:1/2cup(125ml)VanillaWhey1/2cup(125ml)LowFatGreekyogurt1tsp(5ml)sugar-freemaplesyrupMethod:Cake:Preheatovento390F(200C)Blendallingredientsforcaketogether.Pourbatterintoalargebrowniepan.Bakefor10-15minutes.Whenthecakeisdone,you’llnoticeit’sprettyflat—kindoflikeapancake—thisiswhatwewant.Allowtocool.

Frosting:Combineallingredientsforfrostinginamixingbowl.Aftercakeiscooled,sliceitintothreeorfourstripsandthencoateachstripwithfrosting.Sprinklewithcinnamon.Besuretoleavesomefrostingfortopping.Rolleachcakestriptocreatethecinnamonroll.

Macronutrients:

Protein:44gCarbs:11.4gFat:4g

Calories:290

StrawberryCheesecakeServings:2Preparationtime:15MinutesCookingtime:45MinutesIngredients:Crust¼cup(62ml)TraderJoe'sJustAlmondMeal¼cup(62ml)shreddedDriedCoconut(Shredded,Sweetened)1Tbsp(15ml)CoconutOilFilling1largeEgg1largeEggWhite1Tbsp(15ml)FreshLemonJuice1cup(250ml)1%LowfatCottageCheese,notpacked2Tbsp(30ml)CreamCheese(FatFree)1scoopBodyFortress100%PremiumVanillaWheyProtein¾cup(180ml)LiberteGreekYogurt0%Topping1cup,(250ml)pureedStrawberries2Tbsp(30ml)DriedChiaSeedsMethod:Preheattheovento190C(375F)Crust:Coatapiedishwithnonstickspray.Mixalmondmeal,shreddedcoconutandcoconutoiltogetherinamixingbowl.Placeinpiedishandpressdowntoformcrust.Bakefor10minutesat190C(375F).Removeandletcool.Filling:Mixtheegg,eggwhite,cottagecheese,Greekyogurt,fatfreecreamcheese,vanillawheytogetherinamixingbowl,untilsmooth.Addthefreshlemonjuiceandmixwell.Pourfillingintothecrustandevenitout.Bakefor30-35minutesat190C(375F).Takeoutandletcool.Toppings:Mixthestrawberrypureeandchiaseedstogether.Spreadoverthecheesecake.


http://www.amazon.com/Body-Fortress-Advanced-Protein-Strawberry/dp/B002HHPLGW/ref=sr_1_1?ie=UTF8&qid=1367116087&sr=8-1&keywords=Body+Fortress+100%25+Premium+Vanilla+Whey+Protein&tag=rippreci0a-20

Smoothies&Shakes

ChocolateCookieButterMassGainSmoothie

MealReplacementShake

MassGainProteinShake(WithoutProteinPowder)

IcedGreenTea

HardGainerShake

BreakfastShake

BerryBlastShake

OrangeCreamsickleProteinShake

TunaShake

BananaBreadShake

PopeyeSpinachShake

MochaFrappuccino

PumpkinProteinSmoothie

AvocadoSmoothie

PowderlessProteinShake

StrawberryCheesecakeProteinSmoothie

ChocolateCookieButterMassGainSmoothieServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:2scoops(60g)ChocolateWheyPowder½cup(125ml)IceWater¼cup(62ml)QuickOats2Tbsp(30ml)CookieButter1/2cup(125ml)frozenGreekYogurt

Method:Placealltheingredientsinblenderandblendtodesiredconsistency.Consumeimmediately.


MealReplacementShakeServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:1cup(250ml)uncookedOatmeal2scoops(60g)Vanillaprotein¼tsp(2ml)Cinnamon2Tbsp(30ml)SugarFreeMapleSyrup1Tbsp(15ml)choppedAlmonds1½cups(350ml)WaterorLowFatMilk



MassGainProteinShake(WithoutProteinPowder)Serves:1Preparationtime:5MinutesCookingtime:None

Ingredients:4Icecubes1cup(250ml)Water½EggWhites,Liquid1Banana,sliced1Tbsp(15ml)PeanutButter1tub(130g)NestléGreekYogurt



IcedGreenTeaServes:MultiplePreparationtime:15MinutesChillingtime:3Hours

Ingredients:4cups(1ℓ)Water2GreenTeabagsJuicefrom1Lemon2Tbsp(30ml)ofHoney(optional)SprigofMintIcecubes

Method:Bringthefourcupsofwatertoaboil,thenpourintoapitcherwiththeteabags.Addthelemonjuice,mintleaves,andhoneyintothetea,andletitsteepfor10minutes.Removetheteabagsandchill.

Addicecubesandservecold.


HardGainerShakeServes:2Preparationtime:10MinutesCookingtime:2Minutes

Ingredients:1cup(250ml)PeanutButter½cup(125ml)Nutella½cup(125ml)Oats2cups(500ml)2%LowFatMilk1Banana,sliced1tsp(5ml)Cinnamon

Method:Mixtheoats,cinnamonand1cupofmilkinamicrowaveproofbowl,andcookfor1minuteonhigh.Remove,stirandcookforanotherminute.

Scoopthecookedoatmealmixtureintoablender,andblenduntilsmooth.

Addthepeanutbutter,Nutella,bananaandremainingcupofmilk,andblenduntilsmooth.

Consumeimmediately.


BreakfastShakeServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:2scoops(60g)VanillaorChocolateProteinPowder1Bananasliced¼cup(62ml)frozenBlueberries¼cup(62ml)frozenBlackCherries¼cup(62ml)shreddedCoconut⅓tsp(2ml)LemonJuice



BerryBlastShakeServes:2Preparationtime:5MinutesCookingtime:None

Ingredients:5Icecubes1cup(250ml)Blueberries¼cup(62ml)choppedCashews¼cup(62ml)slicedAlmonds½cup(125ml)Full-FatCottageCheese4scoops(120g)ofVanillaProteinPowder2cups(500ml)Milk¼tsp(1ml)groundCinnamon1Banana,sliced1Tbsp(5ml)PeanutButter



OrangeCreamsickleProteinShakeServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:1cup(250ml)Ice1cup(250ml)OrangeJuice1scoop(30g)VanillaWhey1tsp(5ml)VanillaExtract2Tbsp(30ml)NonFatPlainGreekYogurt



TunaShakeServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:26ozcans(340g)Tuna,drained2cups(500ml)Water4LargeIcecubes



BananaBreadShakeServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:2scoops(60g)VanillaWheyProtein1Banana,peeledandsliced½cup(125ml)QuakerOatmeal(cookedinwater)½cup(125ml)BranFlakes1½cup(350ml)Water30gofDextrose(Onlyifconsumedpost-workout)


Macronutrients:Protein:56gCarbs:64g(34withoutDextrose)Fat:2gCalories:498

PopeyeSpinachShakeServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:1½cups(375ml)Water1-1½cups(375ml)leafySpinach2Tbsp(30ml)AlmondButter2scoops(30g)WheyProtein4cubesIce



MochaFrappuccinoServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:1tsp(5ml)instantcoffeegranulesofyourchoice1scoop(30g)ChocolateWheyProtein1½cup(375ml)CrushedIce=10-15icecubes1cup(250ml)SkimmedMilk2-3packsSplenda



PumpkinProteinSmoothieServes:1Preparationtime:5MinutesCookingtime:None

Ingredients:1½scoops(45g)DoubleChocolateWhey½CanLibby'sCannedPumpkinPuree1PacketSplendaorHoney½cup(125ml)Water6Icecubes



AvocadoSmoothieServes:2Preparationtime:5MinutesCookingtime:None

Ingredients:1MediumAvocado,peeledanddiced1cup(250ml)AlmondMilk1tsp(5ml)Honey¼-½tsp(2-2,5ml)VanillaExtract



PowderlessProteinShakeServes:1Preparationtime:10MinutesCookingtime:None

Ingredients:¾Cup(190ml)SugarFreeVanillaCoconutMilk(orMilkSubstitute)½tsp(2,5ml)VanillaExtract½tsp(2,5ml)GroundCinnamon1Tub(5.3Ounces/150g)VanillaFatFreeGreekYogurt¼cup(62ml)FatFreeCottageCheese1Tbsp(15ml)PeanutButter9Tbsp(135ml)LiquidEggWhites1Tbsp(15ml)InstantSugarFreeFatFreeVanillaPuddingIce(Optional)



StrawberryCheesecakeProteinSmoothieServes:1Preparationtime:10MinutesCookingtime:None

Ingredients:1cup(250ml)SugarFreeVanillaCoconutMilk(ormilksubstitute)3Tbsp(45ml)LiquidEggWhites1Tbsp(15ml)InstantSugarFreeFatFreeCheesecakeJello1cup(250ml)HalvedStrawberries1/2cup(125ml)FatFreeCottageCheese1½scoops(45g)StrawberryorVanillaProteinPowder1/2tsp(5ml)VanillaExtract1cup(250ml)Ice



Sides

LowCalorieChocolateSauce

AthleteTrailMix

HighProteinRanchSauce

TunaDip

ShrimpCeviche

ShrimpSliders

Turkey-WrappedAsparagus

CupcakeFrosting

ScallopCerviche

CinnamonSweetPotatoFries

CleanProteinNutellaSpread

LowCalorieChocolateSauceServes:multiplePreparationtime:5MinutesCookingtime:None

Ingredients:5gCocoaorpowderedHotChocolateofyourchoice2tsp(10ml)Canderel/Splenda/Sweetenerofchoice½tsp(2,5ml)VanillaExtract.½Tsp(2,5ml)XanthanGum.SmallamountofboilingWater

Method:Combinethecocoa,sweetnerandXanthanguminacup.Addthevanillaextractandsmixwell.Addincrementsofboilingwatertothemixture,untilthedesiredconsistencyisobtained–shouldyouaddtoomuchwater,addasmallamountofXanthangum.Leavetocool/set,oruseimmediately.


AthleteTrailMixServes:multiplePreparationtime:5MinutesCookingtime:None

Ingredients:½cup(125ml)Dairyfree,glutenfreechocolatechips½cup(125ml)Pumpkinseeds½cup(125ml)Sunflowerseeds½cup(125ml)BananaChips½cup(125ml)DriedCranberries½cup(125ml)ShreddedCoconut(Orwhicheverdriedfruits/nutsyouprefer!)Method:Placeallingredientsinamixingbowlandmixwell.

Sealinanairtightcontainer,orpackintosmallsnack-sizedziplockbags.

Snackonasdesired.

Macronutrients:Macronutrientbreakdownandtotalnumberofcaloriesishardtodeterminewithtrailmix,howeverIrecommendexperimentingwithyourfavouriteseedsandnuts,andobtainingabaselinefromthesecalories.

HighProteinRanchSauceServings:MultiplePreparationtime:10MinutesCookingtime:NoneIngredients:6oz(170g)FatFreePlainGreekYogurt9Tbsp(135ml)FatFreeSourCream¼tsp(2ml)Dill,chopped1tsp(5ml)Parsley,chopped3/4tsp(3ml)Salt½tsp(2,5ml)OnionPowder¼tsp(2ml)GarlicPowder¼tsp(2ml)BlackPepperWater(untildesiredconsistency)1/2Scoop(15g)NaturalFlavoredProteinPowder(optional)

Method:Placealloftheingredientsinamixingbowlandmixwell.Addinwateruntilthesaucehasobtainedyourdesiredconsistency(thelesswateryouusethecreamierit’llbe).Addanaturalflavoredproteinpowderifyouwantmoreprotein.


TunaDipServings:MultiplePreparationtime:5MinutesCookingtime:None

Ingredients:1Can(5Ounces/142g)Tuna⅓PacketRanchDip2Tbsp(30ml)FlaxSeed1Container(6Ounces/170g)PlainFatFreeGreekYogurt

Method:DrainyourcanofTuna.Placeinamixingbowl,addtheranchdip,flaxseedandyogurtandmixwell.Serveimmediatelywithsnacks.


ShrimpCevicheServings:4Preparationtime:5MinutesCookingtime:NoneIngredients:½lb(225g)Largeshrimp,cooked,peeledandchopped½cup(125ml)CherryTomatoes,sliced¼RedOnion,sliced¼cup(62ml)Cilantro,chopped½Avocado,choppedJuiceof1LimeSaltandPepper,totasteMethod:Addingredientstoamediumbowl.Tossandrefrigeratebeforeserving.

Macronutrients(perserving):Protein:12.5gCarbs:5.5gFat:4.4gCalories:111

ShrimpSlidersServings:3Preparationtime:5MinutesCookingtime:NoneIngredients:6oz(170g)rawShrimp,de-veinedandpeeled3OzeryBakerymultigrainsliderbuns½cup(125ml)BellPepper,diced1RomaTomato,slicedLettuceleaves½Tbsp(7,5ml)KelapoCoconutoilorusethespraySeasonings:Onionpowder,Garlicpowder,Pepper,CuminMethod:WashandremovealltailsandpeeltherawshrimpandDrytheshrimpwithapapertowel.Addtheshrimptoablenderandpulseblenduntilachunky,thickstickypasteisachieved.Removetheshrimpfromthefoodprocessorandseasonwithyourchoiceofseasonings.

Mixusingyourhands,andformthreeequalsizedpatties.

HeataskilletonmediumheatandaddtheKelapococonutoil.(Ifyouareplacingtheshrimponthegrill,besuretogreasetherack.)Placetheshrimpslidersontheskilletandcookuntiltheshrimppattiesturnpink.

AssembletheslidersusingasmallleafoflettuceandasliceofRomatomato.

Serveimmediately.

Macronutrients(perserving):Servingsize1sliderProtein:14gCarbs:13gFat:2gCalories:135

Turkey-WrappedAsparagusServings:12Preparationtime:10MinutesCookingtime:10MinutesIngredients:AbundleofthickspearsofAsparagus(roughly12)24oz(600g)TurkeyLunchmeat,slicedthinlyKelapoCoconutOilSeasonings(optional):Bragg’sLiquidAminos,Garlicpowder,OnionpowderInstructions:Preheatovento450F(220C)SprayabakingsheetwithanonsticksprayChopbottomstemsoffasparagus.Wrapeachasparaguswith2ozofslicedturkeylunchmeat.Heataskilletoveramedium-highflameandspraywithKelapococonutoil.Placethewrappedasparagusintheskilletwiththeturkeyflapenddown.Searthewrappedasparagus.Whilecooking,addseasoning.

Onceallsidesoftheturkeyareseared,removefromtheskillet.Placethewrappedasparagusintheovenonabakingsheetandbakeintheovenfor4-5minutes.

Servewarm.

Macronutrients(perserving):Servingsize:OneasparaguswrapProtein:12gCarbs:2gFat:1gCalories:66

CupcakeFrostingServings:MultiplePreparationtime:5MinutesCookingtime:None

Ingredients:2scoopscaseinproteinpowder(½-¾cup,dependingondesiredthickness)1cup(250ml)Greekyogurt5Tbsp(75ml)Milk

Method:Placetheproteinpowderandyogurttogetherinabowl,andmix.

Stirinonetablespoonofmilkatatime,untilthemixtureacquiresafrostingliketexture.Itshouldbecreamyandnotoverlyrunny.Feelfreetoaddmorecaseinifyouwantthickerfrosting,ormoreyogurtifyouwantitcreamier.

Whencaseinmixtureisready,useittofrostyourcooledmuffins.Youcaneitheruseaknifetospreadit,orputthefrostinginaZiplocbag,cutoffacorner,anduseitasafrostingbag.

Macronutrients:Protein:75gCarbs:5gFat:5gCalories:

ScallopCervicheServes:3Preparationtime:OvernightCookingtime:None

Ingredients:1lb(450g)BayScallops(thesearesmallscallops,roughlythesizeofamarble)Juiceof6Limes(enoughtocoverthescallops–youcanuselemonsifyouprefer)½largeRedOnionchopped1mediumsizedTomato1stalkofCelery2Tbsp(30ml)ofCapers2Tbsp(30ml)OliveOilPinchofSeaSalt1tsp(5ml)groundBlackPepper(ortotaste)

Method:Placethescallopsintoashallowbowlandsqueezethejuicefromthelimesoverthescallops.Coverandrefrigeratefor4-8hours(overnight).

Removefromtherefrigerator,anddrainoffmostofthelimejuice.

Dicetheonion,tomato,andcelery,andaddittothescallopsalongwiththecapers,salt,oliveoilandpepper.

Refrigerateforanotherhourandservecold.


CinnamonSweetPotatoFriesServes:1Preparationtime:10MinutesCookingtime:20Minutes

Ingredients:½tbsp(7.5ml)Cinnamon250gSweetPotato¼cup(62ml)ExtraVirginOliveOil½scoop(15g)CellucorCor-PerformanceWhey

Method:Preheatyourovento425F(200C)Washanddryyoursweetpotato,peelifpreferred.Coatabakingtraywithnonstickcookingspray.

Sliceintofries–ensurethattheyareallaboutthesamewidth.PlacetheoliveoilandCinnamonSwirlproteininamixingbowl,andmixwell.Coatallyourfriesandplaceonabakingsheet,ensurethatthefriesareevenlyspaced.Sprinklewithcinnamon.Bakefor15-20minutesatdependingonhowthickyourfriesare.

Checkevery5minutesorso.Youmaywanttoflipthem½or¾thewaythrough.Servehot


CleanProteinNutellaSpreadServes:MultiplePreparationtime:10MinutesCookingtime:10Minutes

Ingredients:2cups(500ml)RawHazelnuts1½tbsp(22.5ml)pureVanillaExtract¼cup(63ml)CacaoPowder¼cup(63ml)RiceMaltSyrup(orothersweetener)½cup(125ml)ofunsweetenedAlmondMilk

Method:PreheatyouroventoPreheatovento200F(1200C)Placethehazelnutsonabakingsheetandroastfor10minutes.Removefromtheovenandallowtocool.Usingapapertowel,rubthehazelnutstogethertoremovetheirdarkenedskin.Blendthenutsinafoodprocessoruntilsmoothandbuttery.AddtheCacaopowder,sweetener,vanillaextractandalmondmilk,Blendwelluntilsmooth.Storeinanairtightjarorcontainerinacoolplaceuntilreadytouse.


Conclusion

Ihopetheserecipeswillserveyouwellonthewaytoachievingyourhealthandfitnessgoals.Onceyou’vegottheserecipesmastereddon’tbeshytoaddextraingredientsandflavours,aswellasaltertheamountofprotein/carbohydratesbasedingredientsineachdishtobettersuityourcalorieandmacronutrientgoals.

Happycooking!

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