The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (The Build Muscle, Get Lean, and Stay Healthy Series)

THESHREDDEDCHEF120RecipesforBuildingMuscle,GettingLean,andStaying

Healthy

MichaelMatthews

Copyright©2013byOculusPublishers.

Allrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorusedinanymannerwhatsoeverwithouttheexpresswrittenpermissionofthepublisherexceptfortheuseofbriefquotationsinabookreview.Thescanning,uploading,anddistributionofthisbookviatheInternetorviaanyothermeanswithoutthepermissionofthepublisherisillegalandpunishablebylaw.

Pleasepurchaseonlyauthorizededitionsofthisbookanddon’tparticipateinorencourageelectronicpiracyofcopyrightedmaterials.

Ifyouwouldliketosharethisbookwithanotherperson,pleasepurchaseanadditionalcopyforeachpersonyoushareitwith,oraskthemtobuytheirowncopies.Thiswashardworkfortheauthorandheappreciatesit.

Thisbookisageneraleducationalhealth-relatedinformationproductandisintendedforhealthyadults,age18andover.

Thisbookissolelyforinformationandeducationalpurposesandisnotmedicaladvice.Pleaseconsultamedicalorhealthprofessionalbeforeyoubeginanyexercise,nutrition,orsupplementationprogramorifyouhavequestionsaboutyourhealth.

Theremayberisksassociatedwithparticipatinginactivitiesorusingproductsmentionedinthisbookforpeopleinpoorhealthorwithpre-existingphysicalormentalhealthconditions.

Becausetheserisksexist,youshouldnotusesuchproductsorparticipateinsuchactivitiesifyouareinpoorhealthorhaveapre-existingmentalorphysicalhealthcondition.Ifyouchoosetoparticipateintheserisks,youdosoofyourownfreewillandaccordknowinglyandvoluntarily,assumingallrisksassociatedwithsuchactivities.

Specificresultsmentionedinthisbookshouldbeconsideredextraordinaryandthereareno“typical”results.Asindividualsdiffer,thenresultswilldiffer.

ISBN-978-1-938895-08-1

CoverDesignedbyDamonFreeman

PhotographybyEmilyHillman

TypesettingbyKierstenLief

PublishedbyOculusPublishers

www.oculuspublishers.com

Visittheauthor’swebsite:www.muscleforlife.com

http://www.oculuspublishers.com/

http://www.muscleforlife.com/

ABOUTTHEAUTHOR

Hi,

I’mMikeandI’vebeentrainingfornearlyadecadenow.

Ibelievethateverypersoncanachievethebodyofhisorherdreams,andIworkhardtogiveeveryonethatchancebyprovidingworkable,provenadvicegroundedinscience,notadesiretosellphonymagazines,workoutproducts,orsupplements.

Throughmywork,I’vehelpedthousandsofpeopleachievetheirhealthandfitnessgoals,andIshareeverythingIknowinmybooks.

Soifyou’relookingtogetinshapeandlookgreat,thenIthinkIcanhelpyou.IhopeyouenjoymybooksandI’dlovetohearfromyouatmysite,www.muscleforlife.com.

Sincerely,

Mike

http://www.muscleforlife.com

TABLEOFCONTENTS

CHAPTER1

BuildMuscleandLoseFatbyEatingTasty,NutritiousFood

DietingtoputonleanmassorstripawayfatisSOmuchmorepleasurablewhenyoucanenjoyyourfood.

CHAPTER2

WhatMakestheShreddedChefDifferent?

Thisbookwasbuilttomeetthedietandnutritionaldemandofathletes.

CHAPTER3

HowtoEatRightwithoutObsessingOverEveryCalorie

Youcanlookandfeelgreatwithoutbreakingoutacalculatoreverytimeyoueat.

CHAPTER4

Let’sGetCooking

Beforewegettotherecipes...

CHAPTER5

Breakfast

Whenyouwakeup,yourbodyisstarvedfornutrients.Feeditright!Thissectionhasbreakfastrecipesforgettingbig,forgettingripped,anditevenincludessomebaking!Inthissection,you’llfindthefollowingrecipes:

BreakfastRecipesforGettingBigFrenchMuscleToastHighProteinBananaOatcakesAppleCinnamonOatmeal

QuickandEasyPeanutButterOatmealBakedRaisinOatmealSweetPotatoProteinPancakesTurkeyBacon&VeggieOmeletSweetPotato&SausageFrittataBreakfastPitaWrap

BreakfastRecipesforGettingLeanLeanandMeanZucchiniHashSimpleSpinachScrambleZucchiniFrittataVeggieEgg&CheeseScrambleTastyTurkey&SpinachOmelet

BreakfastBakingBananaMashMuscleMuffinsMapleWalnutProteinMuffinsMixedBerryMuffinsSweetPotatoMuffins

CHAPTER6

Chicken&Turkey

Neverbeboredwithapoultrydishagain!Thissectionhaschickenandturkeyrecipesforgettingbig,forgettingripped,andithas5ofmyfavoritemarinades!Inthissection,you’llfindthefollowingrecipes:

Chicken&TurkeyRecipesforGettingBigMexicanMeatloafChunkyChickenQuesadillasPolloFajitasAussieChickenGreekPitaPizzaHarvestChickenStew

Chicken&TurkeyRecipesforGettingLeanSuper-FastChickenSaladSandwichPineappleChickenChickenYakitoriHoneyGlazedChickenMuscleMeatballsAntipastoChickenThaiBasilChickenIndianCurryChickenSimpleItalianChickenGrilledGingerChickenChicken&VegetableStir-FryChickenStroganoff5DeliciousChickenMarinades

CHAPTER7

Beef

It’shardtobeatbeefwhenitcomestobuildingmuscle,andinthissection,you’lllearnsomeofmyfavoritedishes!Thissectionhasbeefrecipesforgettingbigandforgettingripped.Inthissection,you’llfindthefollowingrecipes:

BeefRecipesforGettingBigKoreanBBQBeefMike’sSavoryBurgersBeefLoMeinSteakSoftTacosMoistMeatloafBeefStroganoffSupremelySpicyChili

BeefRecipesforGettingLeanPear-CranberryBeefTenderloin

SpicedPepperBeefBeefTeriyakiGorgonzolaFiletwithBalsamicOnionsSalisburySteakAdoboSirloinThaiBeefKabobs

CHAPTER8

Pork

Porktenderloinisagreatsourceofleanprotein,anditcanbepreparedinmanyways!Inthissection,you’llfindthefollowingrecipes:Plum-MustardPorkChopsCajunPorkChopsItalianBakedPorkSlowCookedBone-InPorkChopsBreadedParmesanPorkChopsEasyOrangeChops

CHAPTER9

Fish&Seafood

Fishisoneofthehealthiestsourcesofproteinyoucaneatandperfectforgettinglean.Inthissection,you’llfindthefollowingrecipes:TunawithFreshPestoLemon-RosemarySalmonSteaksSun-DriedTomatoSalmonFiletsSalmonBurgersGraham-CoatedTilapiaTunaSaladStuffedPeppersSavorySoyandWhiteWineHalibut

CreamyScallopFettuccineLemon-GarlicShrimpSearedWasabiTuna5Fast&SimpleCannedTunaRecipes

CHAPTER10

Pasta&Grains

Wholegrainsareagreatsourceofslow-burningcarbohydratesandfiber.Inthissection,you’llfindthefollowingrecipes:ChickenCacciatoreChickenPestoPastaChickenFettuccinewithMushroomsPastaSaladwithChickenBeefLasagnaAsparagusandGoatCheesePastaPorkTenderloinStir-Fry

CHAPTER11

Salads

Delicioussaladswithtasty,low-caloriedressingsareagreatadditiontoeverydiet.Inthissection,you’llfindthefollowingrecipes:RedWineVinaigretteDressingBalsamicVinaigretteCreamyWhiteVinegarDressingSteakandSweetPotatoSaladClassicCobbSaladSpinach&SalmonSaladQuick&EasyProteinSaladTropicalChickenSalad

CHAPTER12

Sides

Greatsidedishesareaperfectwaytoaddsomeexcitementandvarietyoftastetoyourmeals.Inthissection,you’llfindthefollowingrecipes:GreenBeansAlmondineBakedYellowSquashRoastedGarlicTwice-BakedPotatoSweetPotatoChipsMike’sDeliciousBrownRiceMushroomRisottoCranberryQuinoaSaladCouscousSaladLemonandCilantroQuinoaCurryPotatoesandCauliflowerVegetableSautéBrownRicePilafHealthySweetPotatoCasseroleSquash&BroccoliStir-Fry

CHAPTER13

ProteinShakes

Proteinshakesareagreatwaytomeetdailynutritionrequirements,andareespeciallygoodforpost-workoutmeals.Inthissection,you’llfindthefollowingrecipes:Kiwi-Banana-MangoMonsterShakeChocolateAlmondMochaShakePost-WorkoutPeanutButterBlastOrangeJulius

CHAPTER14

ProteinBarsandSnacks

Learnhowtomakeyourownhealthyproteinbarsusinghigh-qualityingredients,

Learnhowtomakeyourownhealthyproteinbarsusinghigh-qualityingredients,plusafewotheryummysnacks!Inthissection,you’llfindthefollowingrecipes:ChocolatePeanutButterProteinBarsProtein-PackedYogurtandFruitProteinPuddingBarsStrawberryBananaProteinBarsNo-FatTzatzikiSauceEggWhiteBitesMeanGreenSalsaSizzlingSalsaCornTortillaChipsPerfectGuacamoleGarlicVegetableDip

CHAPTER15

Desserts

Everyonelikesatastyindulgencenowandthen,soIhaven’tforgottenthesweets.Inthissection,you’llfindthefollowingrecipes:ProteinPuddingPeachCobblerKeyLimePieProteinMilkshakeHoney-BalsamicStrawberries

BONUSSPREADSHEETChancesareyou’dliketousetherecipesinthisbooktoplanoutyourmeals.Thishandyspreadsheetwillhelp!Inityou’llfindalistofeveryrecipeinthebookalongwiththeircalories,protein,carbs,andfats!

WOULDYOUDOMEAFAVOR?

REALSUPPLEMENTSTHATREALLYWORK

ALSOBYMICHAELMATTHEWS

1

BUILDMUSCLEANDLOSEFATBYEATINGTASTY,NUTRITIOUSFOOD

IusedtohatecookingbecauseIsuckedatit.

LiterallyeverythingImadetastedhorrible—andittookwaytoolong.

Tomakethingsworse,I’mintoweightliftingandhadtoeatalotofthatcrappyfoodeveryweek.

WhenIwaseatingtogainmuscle,Icouldn’treallyenjoyitbecauseIdidn’tknowhowtomaketastymealsthatgavemeenoughcaloriesandmacronutrients(protein,carbs,andfats).Ibasicallyfeltlikeafarmanimalhittingthedailytroughofchicken,eggs,oatmeal,brownrice,andpotatoes.

WhenIwasdietingtoloseweight,well,IcringewhenIthinkofthebland,plainchickenbreastsandvegetablesthatIusedtoforcedowneverydayformonths(Ibecamequiteaconnoisseurofhotsauce,buteventuallyeventhatcouldn’tredeemthefood).IwouldgetexcitedoverthebananaIgottohavewithmyafternoonshake.MybuddiesjokedthatIhadthepalateofaRottweiler.

Finally,afteryearsofdesensitizingmyselftofood,Idecidedtofigureouthowtocookfast,healthymealsthattastedgoodandalsometmynutritionalneeds.Iwantedtolookforwardtohearty,nutritiousmealswheneatingtogainmuscle,andIwantedtoenjoysomeofwhatIgottoeatwhilelosingweight.

Thisbookisacompilationofrecipesthatfitthebill.Everyrecipeinthisbookisdesignedtohelpyoubuildleanmuscleorlosefatwhileactuallygettinghealthier(becausewhocaresifyoulookgreatbutfeellikecrap?).AndtheyallTASTEGOOD.

Sowhybuythisbook?

Becausefollowingadiet,whethertogetbiggerorlosefat,isSOmuchmorepleasurablewhenyoucanenjoyyourmeals.Ithinkthisbookwillbecomea

pleasurablewhenyoucanenjoyyourmeals.Ithinkthisbookwillbecomeagoodfriend.

2

WHATMAKESTHESHREDDEDCHEFDIFFERENT?

Asyouprobablyknow,youmusteatproperlytoseegoodresultsfromworkingout.Youcangrindawayonthetreadmillandpoundweightsuntilthecowscomehomeandstillseelittletonoresultsifyoudon’tknowhowtosupportthoseactivitieswiththerightnutrition.

Musclescan’tgrowunlessthebodyhastherightnutrientstorepairthedamagecausedbyliftingweights.Eattoolittle,andyoucannotonlyfailtomakegains,butyoucanactuallylosemuscle.

Yourbodycan’tlosefatunlessyoumakeitoperateatjusttherightdeficitofcalories.Eatjustafewhundredtoomanycaloriesperday,andyou’llfindyourselfstuckinthemiserablerutoffeelinglikeyou’re“onadiet”withoutlosinganyweight.

Thatbeingsaid,manydietplansoutthereexistinavacuum.Thatis,theyassumethateatingconditionswillalwaysremainthesame.Theydon’ttakeintoaccountthefactthatmostpeoplecan’tstomachthesamehandfuloffoodoptionseveryday,orthatbeingseverelyrestrictedinone’sdietcanleadtoall-outsplurging,whichthenleadstothedreadedweightyo-yo.

What’sneededisbalance—adietthatallowsforavarietyoffoodsandthatallowsyoutoindulgenowandagain.Italsohastobesimpleandpracticalsoastofitinwiththecrazinessofourdailylives.Andlastbutnotleast,itneedstoenhanceyouroverallhealthbyincorporatinghealthycarbsandfatsinsteadofthejunkfoundinmostpeople’sfridges.

Well,that’swhatTheShreddedChefisallabout.Ifyoufollowtheadvicegiveninthisbook,you’llnotonlyfinditeasytofollowdietstogainmuscleorlosefat,butyou’llalsobeabletoactuallyenjoythem.

Asyou’llsee,mostoftherecipesaresortedintotwocategories:recipesfor

Asyou’llsee,mostoftherecipesaresortedintotwocategories:recipesforgettingbigandrecipesforgettinglean.

Recipesforgettingbigaregoingtobehigher-caloriemealswithafairamountofcarbsandfats,andthey’llhelpyoureachyourdailycalorieneedsforbuildingmuscle.

Recipesforgettingleanarelower-caloriemealswithfewcarbsandfats,whichisvitalfordietingsuccessfully.

Youcan,ofcourse,eatanyoftherecipeswhetheryou’retryingtobuildmuscleorloseweight.Yousimplyhavetoensurewhateveryoueatfitswithinyourdietaryplan.

Soyes,thisisacookbook,butit’salsogoingtoteachyouabitabouthowtousetheserecipestogetbigger,leaner,andstronger...andhealthier.Andwith120recipes,Ithinkyou’llgetquitealotofuseoutofthisbook.

3

HOWTOEATRIGHTWITHOUTOBSESSINGOVEREVERYCALORIE

Ihavegoodnews.

Youcanlookandfeelgreatwithoutbreakingoutacalculatoreverytimeyoueat.

Gettingpropernutritionisaprecisescience,butitdoesn’thavetobeagonizing.Infact,Irecommendamorelaid-backapproach.Ifyoumakeplanningortrackingmealstoocomplicated,you’llhavetroublestickingwithit.

Thatbeingsaid,inordertolosefat,youmustkeepyourbodyburningmoreenergythanyou’refeedingit,andtheenergypotentialoffoodismeasuredincalories.Eattoomanycalories—giveyourbodymorepotentialenergythanitneeds—andithasnoincentivetoburnfat.

Inordertogainmuscle,yourbodyneedsasurplusofenergytorepairandrebuilditself(alongwithplentyofprotein).Thus,youneedtoeatslightlymorethanyourbodyburnstogetbigger.

InthischapterI’mgoingtosharesomesimplerulesthatyoucanfollowtoeatright.Justbyfollowingtheserules,you’llfindthatyoucanloseorgainweightwhenyouwanttoandthatyou’llfeelhealthyandvital.

1.MAKESUREYOUEATENOUGH

Acalorieisameasurementofthepotentialenergyfoundinfood,andyourbodyburnsquiteabitofenergyeveryday.Everythingfromthebeatingofyourhearttothedigestionofyourfoodrequiresenergy,andyourbodyhastogetitfromthefoodyoueat.

Thus,it’simportantthatyoufeedyourbodyenough,andthat’sespeciallytruewhenyouworkout.Ifyouunderfeedyourbody,don’tbesurprisedifyou

truewhenyouworkout.Ifyouunderfeedyourbody,don’tbesurprisedifyoudon’thavetheenergytotrainhardorifyoufeelgenerallyexhausted.

Ifyouexerciseatleastthreetimesperweek,usethefollowingformulatoensureyou’refeedingyourbodyenoughtorepairitself.

Eat1gramofproteinperpoundofbodyweightperday.

Eat1.5gramsofcarbsperpoundofbodyweightperday.

Eat1gramofhealthyfatsper4poundsofbodyweightperday.

That’swhereyoustart.Fora130lbwoman,itwouldlooklikethis:

130gramsofproteinperday

195gramsofcarbsperday

32gramsoffatperday

That’sabout1,600caloriesperday,whichshouldworkformakingslow,steadymuscleandstrengthgainswithoutanyfataddedalongtheway(whichreallyshouldbethegoalof“maintenance”—notstayingexactlythesame).

Ifyourpriorityistogainmuscle,thenyouneedtoaddabout500caloriesperdaytoyour“maintenance”diet.Theeasiestwaytodothisistobumpupyourcarbsbyabout50gramsperday,andyourfatsbyabout30gramsperday.

Ifyou’retryingtolosefat,thenyouneedtosubtractabout500caloriesperdayfromyourmaintenancediet.Todothis,dropyourcarbsbyabout90gramsperday,yourproteinbyabout10gramsperday.

It’salsoimportantthatyouconsumehigh-qualitycalories.Junkfoodcalories,suchaswhitebread,pastas,chips,juiceandsoda,willmakeyoulookandfeellikecrap,whilegoodcalories,suchasfruits,vegetables,wholegrains,andleanproteins,willkeepyouintip-topshape.

2.EATENOUGHPROTEIN

Ifyouworkout,youneedmoreproteinthansomeonewhodoesn’tworkout.Why?Becauseexercisecausesmuscledamage.

Witheveryrepyouperform,you’recausing“micro-tears”inyourmuscle

Witheveryrepyouperform,you’recausing“micro-tears”inyourmusclefibers,andyourbodyneedsproteintofullyrepairthisdamage.Thebodydoesn’tjustrepairthemtotheirpreviousstate,however;itbuildsthembiggerandstrongersoitcanbetterhandlethestressofexercise.

So,inordertogetthemostoutofyourworkouts,youneedtoeatenoughprotein.Andthatdoesn’tmeanjusteatingalotafterworkingout.Itmeanseatingenougheveryday,whichwillrequireyoutoeatsomewitheverymealyouhave(andasageneralrule,eating.75–1gramofproteinperpoundofbodyweightisagoodtargetifyouexerciseregularly).

Bydoingthis,youcanensureyourbodyhastheaminoacidsitneedstobuildmuscleandrepairtissue.Ifyoufailtofeedyourbodyenoughprotein,itwillfallbehindinthemusclebreakdownandrepaircycle,andyoucanactuallygetsmallerandweakerdespiteexercise.

Therearetwomainsourcesofproteinoutthere:wholefoodproteinandsupplementprotein.

Wholefoodproteinis,asyouguessed,proteinthatcomesfromnaturalfoodsources,suchasbeef,chicken,fish,etc.Thebestformsofwholefoodproteinarechicken,turkey,leanredmeat,fish,eggs,andmilk.

Ifyou’revegetarian,yourbestoptionsareeggs,low-fatcottagecheese(OrganicValleyismyfavoritebrand),low-fatEuropeanstyle(Greek)yogurt(0%Fageismyfavorite),tempeh,tofu,quinoa,almonds,rice,andbeans.

Whilewe’reonthesubjectofvegetarianism,somepeopleclaimthatyoumustcarefullycombineyourproteinsifyou’revegetarianorvegantoensureyourbodyisgetting“complete”proteins(alloftheaminoacidsneededtobuildtissue).ThistheoryandthefaultyresearchitwasbasedonwasthoroughlydebunkedasamythbytheAmericanDieteticAssociation,yetitstillhangsaround.Whileit’struethatsomesourcesofvegetableproteinarelowerincertainaminoacidsthanotherformsofprotein,thereisnoscientificevidencetoprovethattheylackthemaltogether.

Proteinsupplementsarepowderedorliquidfoodsthatcontainproteinfromvarioussources,suchaswhey(aliquidremainingaftermilkhasbeencurdledandstrainedintheprocessofmakingcheese),egg,andsoy—thethreemostcommonsourcesofsupplementprotein.Therearealsogreatplant-basedsupplementsouttherethatareablendofhigh-qualityproteinsourcessuchas

supplementsouttherethatareablendofhigh-qualityproteinsourcessuchasquinoa,brownrice,peas,hemp,andfruit.

Youdon’tNEEDproteinsupplementstoeatwell,butitcanbeimpracticalforsometotrytogetalltheirproteinfromwholefoodsconsideringthefactthatyouwillbeeatingprotein4–6timesperday.

Now,thereareafewthingsyoushouldknowabouteatingprotein.Firstisthesubjectofhowmuchproteinyoucanabsorbinonesitting.Studiesrelatingtothisareverycontradictoryanddisputed,mainlybecauseit’sacomplexsubject.Yourgenetics,metabolism,digestivetracthealth,lifestyle,andamountofleanmassareallimportantfactors.Butinthespiritofkeepingthingssimple,here’swhatweknow:youcaneatandproperlyusealotofproteinineachmeal.Howmuch,exactly?Well,yourbodyshouldhavenotroubleabsorbingupwardsof100gramsinonesitting.

Thatsaid,therearen’tanybenefitsofeatingthisway(Ifindgorgingquiteuncomfortable,actually),butit’sgoodtoknowincaseyoumissamealandneedtomakeitupbyloadingproteinintoalatermeal.

Anotherthingtoknowaboutproteinisthatdifferentproteinsdigestatdifferentspeeds,andsomearebetterutilizedbythebodythanothers.Beefprotein,forexample,isdigestedquickly,and70–80%ofwhat’seatenisutilizedbythebody(theexactnumbervariesbasedonwhatstudyyouread,buttheyallfallbetween70–80%).Wheyproteinisalsodigestedquicklyandits“netproteinutilization”(NPU)isinthelow90%range.Eggproteindigestsmuchslowerthanwheyandbeef,anditsNPUalsofallsinthesamerange.

NPUanddigestionspeedsareimportanttoknowbecauseyouwanttorelyonhigh-NPUproteinstomeetyourdailyproteinrequirement,andyouwantaquick-digestingproteinforyourpost-workoutmeal,andaslow-digestingproteinforyourfinalmealbeforeyougotobed(tohelpyougetthroughthefastingthatoccursduringsleep).

IcouldgiveyouchartsandtablesoftheNPUratesofvariousproteins,butI’mgoingtokeepitsimple.Inordertomeetyourdailyproteinrequirements,hereareyourchoices:

WHOLEFOODPROTEINSLeanmeats(beef,pork,chicken,andturkey)

Leanmeats(beef,pork,chicken,andturkey)FishEggs

Vegetariansourcesnotedabove

PROTEINSUPPLEMENTSEggWheyCasein

Incaseyou’rewonderingwhyIleftsoyproteinoffthelistofrecommendedsupplements,it’sbecauseit’sjustabadproteinsource.Tostart,mostsoyproteinsupplementsusegeneticallymodifiedsoybeans(whichisaverydangeroustrendencroachingfurtherandfurtherintotheworldofagriculture),andstudieshaveshownthattoomuchsoycanincreaseestrogenlevelsandinhibityourbody’stestosteroneproduction(duetoaplantestrogenfoundinsoybeans).Juststayawayfromit.

3.EATHEALTHYFATS

Fatsarethedensestenergysourceavailabletoyourbody.Eachgramoffatcontainsovertwicethecaloriesofagramofcarbohydrateorprotein.Healthyfats,suchasthosefoundinoliveoil,avocados,flaxseedoil,manynuts,andotherfoods,areactuallyanimportantcomponentforoverallgoodhealth.Fatshelpyourbodyabsorbtheothernutrientsthatyougiveit;theynourishthenervoussystem,helpmaintaincellstructures,regulatehormonelevels,andmore.

Saturatedfatsareaformoffatfoundmainlyinanimalproductssuchasmeat,dairyproducts,andeggyolks.Someplantfoods,suchascoconutoil,palmoil,andpalmkerneloil,arealsohighinsaturatedfats.Whileit’scommonlybelievedthateatingsaturatedfatharmsyourhealth,theoppositeisactuallytrue.Recentstudieshaveshownthatincludingsaturatedfatsinyourdietcanreduceyourriskofheartdisease.

Transfatsarescientificallymodifiedsaturatedfatsthathavebeenengineeredtogivefoodslongershelflives.Manycheap,packagedfoodsarefulloftransfats(suchasrun-of-the-millpopcorn,yogurt,andpeanutbutter)asaremany

fats(suchasrun-of-the-millpopcorn,yogurt,andpeanutbutter)asaremanyfrozenfoods(suchasfrozenpizza,packagedpastries,cakes,etc.).Andfriedfoodsareoftenfriedintransfats.Thesefatsarebadnews,andeatingtoomuchofthemcanleadtoallkindsofdiseasesandcomplications.Theyhavenonutritionalvalueforthebodyandthusshouldbeavoidedaltogether.

Mostpeopleeatmorefatthanisnecessary,thusaddinglotsofunnecessarycaloriestotheirdailyintake.Gettingenoughhealthyfatseverydayisprettysimple.Here’showitworks:

Keepyourintakeofsaturatedfatsrelativelylow(below10%ofyourtotalcalories).Saturatedfatisfoundinfoodslikemeat,dairyproducts,eggs,coconutoil,baconfat,andlard.Ifafatissolidatroomtemperature,it’sasaturatedfat.

Completelyavoidtransfats.Transfatsarefoundinprocessedfoodssuchascookies,cakes,fries,anddoughnuts.Anyfoodthatcontains“hydrogenatedoil”or“partiallyhydrogenatedoil”likelycontainstransfats,sojustdon’teatit.(Sure,havingacheathereandtherethatcontainstransfatswon’tharmanything,butyoudefinitelydon’twanttoeatthemregularly.)

Getatleasthalfofyourdailyfatfromunsaturatedfatssuchasoliveoil,nuts,peanutoil,avocados,flaxseedoil,saffloweroil,orsesameoil.Ifafatisliquidatroomtemperature,it’sanunsaturatedfat.

Bysimplystickingtotherecipesinthisbook,you’llavoidunhealthyfatsandincludehealthyfatswithouteventrying.

4.EATGOODCARBS

Thecarbohydrateisprobablythemostmisunderstood,maligned,andfearedmacro-nutrient.Thankstothescoresofbogusdietplansandsuggestionsoutthere,manypeopleequateeatingcarbswithgettingfat.WhileeatingTOOMANYcarbscanmakeyoufat(justaseatingtoomuchproteinorfatcan),carbsarehardlyyourenemy.Theyplayanessentialroleinnotonlymusclegrowthbutinoverallbodyfunction.

Regardlessofwhattypeofcarbohydrateyoueat—broccoliorapplepie—thebodybreaksitdownintotwosubstances:glucoseandglycogen.Glucoseiscommonlyreferredtoas“bloodsugar,”andit’sanenergysourceusedbyyourcellstodothemanythingstheydo.Glycogenisasubstancestoredintheliverandmusclesthatcanbeeasilyconvertedtoglucoseforimmediateenergy.When

andmusclesthatcanbeeasilyconvertedtoglucoseforimmediateenergy.Whenyouliftweightsintensely,yourmusclesburnuptheirglycogenstorestocopewiththeoverload.

Now,whyisbroccoligoodforyoubutapplepieisn’t?Becauseyourbodyreactsverydifferentlytobroccolithantoapplepie.You’veprobablyheardtheterms“simple”and“complex”carbsbeforeandwonderedwhattheymeant.Youmighthavealsoheardoftheglycemicindexandwonderedwhatitwasallabout.

Thesethingsareactuallyprettysimple.Theglycemicindexisanumericsystemofrankinghowquicklycarbohydratesareconvertedintoglucoseinthebody.Carbsarerankedonascaleof0to100dependinghowtheyaffectbloodsugarlevelsonceeaten.AGIratingof55andunderisconsidered“lowGI,”56to69ismedium,and70andaboveishighontheindex.A“simple”carbisonethatconvertsveryquickly(ishighontheglycemicindex),suchastablesugar,honey,andwatermelon,whilea“complex”carbisonethatconvertsslowly(islowontheglycemicindex),suchasbroccoli,apple,andwhole-grainbread.

It’sveryimportanttoknowwherethecarbsyoueatfallontheindex,becausestudieshavelinkedregularconsumptionofhigh-GIcarbstoincreasedriskforheartdisease,diabetes,andobesity.

Theamountofcarbohydratesthatyoushouldeateverydaydependsonwhatyou’retryingtoaccomplish.Buildingmusclerequiresthatyoueatasubstantialamountofcarbs,whiledietingtoloseweightrequiresthatyoureducecarbs.

Regardlessofhowmanycarbsyouneedtoeatperday,there’sasimpleruletofollowregardinghigh-,medium-andlow-glycemiccarbs.

Eatcarbsinthemedium–highrangeoftheglycemicindex(60–90isagoodruleofthumb)about30minutesbeforeyouexercise,andagainwithin30minutesoffinishingyourworkout.

Thereasonyouwantsomecarbsbeforetrainingisthatyouneedtheenergyforyourtraining.Thereasonyouwantthemafteristhatyourmuscles’glycogenstoresareheavilydepleted,andbyreplacingglycogenquickly,youactuallyhelpyourbodymaintainananabolicstateandnotlosemuscletissue.

Myfavoritepre-andpost-workoutcarbsarebananasandricemilk,butothergoodchoicesarebakedpotato,instantoatmeal,andfruitsthatareabove60ontheglycemicindex,suchascantaloupe,pineapple,watermelon,dates,apricots,

theglycemicindex,suchascantaloupe,pineapple,watermelon,dates,apricots,andfigs.Somepeoplerecommendeatingfoodshighintablesugar(sucrose)afterworkingoutbecauseit’shighontheGI,butIstayawayfromprocessedsugarasmuchaspossible.

Allothercarbsyoueatshouldbeinthemiddleoratthelowendoftheglycemicindex(60andbelowisagoodruleofthumb).Itreallyisthatsimple.Ifyoufollowthisrule,you’llavoidmanyproblemsthatotherssufferfromduetotheenergyhighsandlowsthatcomewitheatinghigh-GIcarbsthatburnthebodyout.

BelowisalistofcommonsnackfoodswithcorrespondingaverageGIscores.TheGIscoresvaryabitfrombrandtobrand,butnotbymuch.Generallyspeaking,it’sbesttostayawayfromthesetypesofcarbs.

(ThefollowinginformationissourcedfromtheUniversityofSydney,theUniversityofHarvard,andLivestrong.com.)FOOD GIWhitebreadbagel 72Cornchips 63Pretzels 83Candybar 62–78Wheatorcorncracker 67–87Ryecracker 64Ricecake 78Popcorn 72Whiterice 64Pizza 80Raisins 64Wholewheatbread 71Whitebread 70Baguette 95Englishmuffin(whitebread) 77Bakedpotato 85Muesli 66

http://Livestrong.com

So,forgetstufflikesugar,whitebread,processed,low-qualitywholewheatbread,bagels,junkcereals,muffins,whitepasta,crackers,waffles,ricecakes,cornflakes,andwhiterice.Iwouldn’tevenrecommendeatingthesethingsoftenaspre-orpost-workoutcarbsbecausethey’rejustnotgoodforyourbody.

Evencertainfruits,suchaswatermelonanddates,arebadsnackfoodsbecauseofwheretheyfallontheglycemicindex.Ifyou’reunsureaboutacarbyoulike,lookituptoseewhereitfallsontheglycemicindex.Ifit’sabove60,justleaveitoutofyourmealsthataren’timmediatelybeforeorafterworkingout.

5.EATYOURFRUITSANDVEGGIES

Yourbodyrequiresmanydifferentthingstofunctionoptimally.Itcan’tlookandfeelgreatonproteinandcarbsalone.Youneedcalciumtoensureyourmusclescancontractandrelaxproperly.Youneedfibertohelpmovefoodthroughthedigestivetract.Youneedirontocarryoxygentoyourcellsandcreateenergy.

Therearemanyother“littlehelpers”thatyourbodyneedstoperformitsmanyphysiologicalprocesses,andfruitsandvegetablescontainmanyvitalnutrientsthatyoucan’tgetfromvitaminsupplements.Byeating3–5servingsofbothfruitsandvegetablesperday,youenjoythemanybenefitsthatthesenutrientsgivetoyourbody,suchasloweringyourriskofcancer,heartdisease,diabetes,andmanyotherdiseases.

Thisisn’thardtodo,either.Amedium-sizedpieceoffruitisoneserving,asishalfacupofberries.Acupofgreensisaservingofvegetables,asishalfacupofothervegetables.

Fruitjuices,however,areanotherstory.Whiletheymayseemlikeaneasywaytogetinyourdailyfruits,theyareactuallynotmuchmorethantastysugarwater.Notonlydomostfruitjuiceshavesugaradded,butthejuicehasalsobeenseparatedfromthefruit’sfibrouspulp,whichslowsdownthemetabolismofthesugars.Withoutthat,thejuicebecomesaveryhigh-glycemicdrink.You’rebetteroffdrinkingwaterandeatingwholefruit.

Theexceptiontothisiscreatingjuiceusingajuicerorblendertogrinduptheentirepieceoffruit,removingnothing.This,ofcourse,isnodifferentthanchewingupthefruitinyourmouth.

chewingupthefruitinyourmouth.

Fruitswidelyrecognizedasthehealthiestareapples,bananas,blueberries,oranges,grapefruit,strawberries,andpineapples.

Vegetablesoftenrecommendedasthehealthiestareasparagus,broccoli,spinach,sweetpotatoes,tomatoes,carrots,onions,andeggplant.

6.PLANANDPROPORTIONYOURMEALSPROPERLY

Manypeople’smealplansareengineeredforgettingfat.Theyskipbreakfast,eatajunkfoodlunch,comehomefamished,haveabigdinnerwithsomedessert,andthenhaveasnacklikechipsorpopcornwhilewatchingTVatnight.

Amuchbetterstrategyistoeatsmallermealsevery3–4hours,andincludeproteinwitheach(asthisfillsyouupandmakesyoufeelsatisfied).

Muchofyourdailycarbohydratesshouldcomebeforeandaftertraining,whenyourbodyneedsthemmost.Ieatabout10–15%ofmydailycarbsbeforetraining,andabout30–40%after,inmypost-workoutmeal.

It’salsoimportantwhendietingtoloseweighttonoteatcarbswithinseveralhoursofgoingtobed.Thisadvicehasbeenkickingaroundthehealthandfitnessworldforquitesometime,butusuallywiththewrongexplanation.

There’snoscientificevidencethateatingcarbsatnightorbeforebedwillleadtogainingfat,butitcanhinderfatloss.How?

Theinsulincreatedbythebodytoprocessandabsorbcarbseatenstopstheuseoffatasanenergysource.Yourbodynaturallyburnsthemostfatwhilesleeping,andsogoingtosleepwithelevatedinsulinlevelsinterfereswithfatloss.

Relatedtothisisthefactthatstudieshaveindicatedthattheproductionandprocessingofinsulininterfereswiththeproductionandprocessingofgrowthhormone,whichhaspowerfulfat-burningproperties.Yourbodynaturallyproducesmuchofitsgrowthhormonewhilesleeping,soagain,ifyourbodyisflushedwithinsulinwhenyougotosleep,yourgrowthhormoneproductionmaysuffer,whichinturnmayrobyouofitsfat-burningandmuscle-buildingbenefits.

So,asageneralrule,whenyou’redietingtoloseweight,don’teatanycarbswithin4–5hoursofbedtime.Youshouldonlyconsumeleanproteinsafterdinner.Ifollowthisrulewhenbulkingtoo,notbecauseI’mworriedaboutfatburning(youdon’tburnfatwhenbulking),butbecauseIdon’twanttostuntmygrowthhormoneproduction.

Youcanspreadyourfatsthroughouttheday.Iliketostartmydaywith1–2tablespoonsofa3-6-9blend(acombinationofessentialfattyacids,whicharefatsvitalfortheproperfunctionofeverycell,tissue,gland,andorganinyourbody),butyoudon’thavetogetoneifyoudon’twantto.Youcansimplysticktothesourcesofhealthyfatgivenearlier.

7.DRINKALOTOFWATER

Thehumanbodyisabout60%waterinadultmalesandabout70%inadultfemales.Musclesareabout70%water.Thatalonetellsyouhowimportantstayinghydratedistomaintaininggoodhealthandproperbodyfunction.Yourbody’sabilitytodigest,transport,andabsorbnutrientsfromfoodisdependentuponproperfluidintake.Waterhelpspreventinjuriesinthegymbycushioningjointsandothersoft-tissueareas.Whenyourbodyisdehydrated,literallyeveryphysiologicalprocessisnegativelyaffected.

Ireallycan’tstressenoughtheimportanceofdrinkingclean,purewater.Ithaszerocalories,soitwillnevercauseyoutogainweightregardlessofhowmuchyoudrink.(Youcanactuallyharmyourbodybydrinkingtoomuchwater,butthiswouldrequirethatyoudrinkseveralgallonsperday.)

TheInstituteofMedicinereportedin2004thatwomenshouldconsumeabout91ouncesofwater—orthree-quartersofagallon—perday,andmenshouldconsumeabout125ouncesperday(agallonis128ounces).

Now,keepinmindthatthosenumbersincludethewaterfoundinfood.Theaveragepersongetsabout80%oftheirwaterfromdrinkingitandotherbeverages,andabout20%fromthefoodtheyeat.

I’vebeendrinking1–2gallonsofwaterperdayforyearsnow,whichismorethantheIOMbaselinerecommendation,butIsweatafairamountduetoexerciseandIliveinFlorida,whichsurelymakesmyneedshigher.Ifillaone-gallonjugatthestartofmydayandsimplymakesurethatIfinishitbydinnertime.BythetimeIgotobed,I’llhavedrankafewmoreglasses.

time.BythetimeIgotobed,I’llhavedrankafewmoreglasses.

Makesurethewateryoudrinkisfiltered,purifiedwaterandnottapwater.There’sabigdifferencebetweendrinkingclean,alkalinewaterthatyourbodycanfullyutilizeanddrinkingpolluted,acidicjunkfromthetaporbottle(whichisthecasewithcertainbrandssuchasDasaniandAquafina).

8.CUTBACKONTHESODIUM

TheaverageAmerican’sdietissoover-saturatedwithsodiumitmakesmyheadspin.

TheInstituteofMedicinerecommends1,500milligramsofsodiumperdayastheadequateintakelevelformostadults.AccordingtotheCDC,theaverageAmericanaged2andupeats3,436milligramsofsodiumperday.

Toomuchsodiuminthebodycauseswaterretention(whichgivesyouthatpuffy,softlook)anditcanleadtohighbloodpressureandheartdisease.

Frozenandcannedfoodsarefullofsodium,asarecuredmeatslikebaconandsausage(onesliceofbaconcontains1,000milligramsofsodium!).

Wheneverpossible,Ichoselow-orno-sodiumingredientsfortherecipesinthisbook.Whenyouneedtoaddsalt,IrecommendseasaltorHimalayanrocksalt(soundslikefancyBS,butit’sactuallygreatstuff)becauseithasmanynaturallyoccurringminerals,whereasrun-of-themilltablesalthasbeen“chemicallycleaned”toremove“impurities,”whichincludesthesevitalelements.

9.CHEATCORRECTLY

Manypeoplestrugglingwithdietstalkabout“cheatdays.”Theideaisthatifyou’regoodduringtheweek,youcangobuckwildontheweekendsandsomehownotgainfat.Well,unlessyouhaveaveryfastmetabolism,that’snothowitworks.Ifyoufollowastrictdietandexercise,youcanexpecttolose1–2poundsperweek.Ifyougettoocrazy,youcangainitrightbackoveraweekend.

Sodon’tthinkcheatDAYS,thinkcheatMEALS—mealswhereyoueatmoreorlessanythingyouwant(andallothermealsoftheweekfollowyourmeal

orlessanythingyouwant(andallothermealsoftheweekfollowyourmealplan).Whendoneonceortwiceperweek,acheatmealisnotonlysatisfying,butitcanactuallyhelpyoulosefat.

How?

Well,firstthere’sthepsychologicalboost,whichkeepsyouhappyandmotivated,whichultimatelymakesstickingtoyourdieteasier.

Butthere’salsoaphysiologicalboost.

Studiesonoverfeeding(thescientifictermforbingingonfood)showthatdoingsocanboostyourmetabolicratebyanywherefrom3–10%.Whilethissoundsgood,itactuallydoesn’tmeanmuchwhenyouconsiderthatyouwouldneedtoeatanywherefromafewhundredtoafewthousandextracaloriesinadaytoachievethiseffect.

Moreimportantaretheeffectscheatinghasonahormonecalledleptin,whichregulateshunger,yourmetabolicrate,appetite,motivation,andlibido,aswellasservingotherfunctionsinyourbody.

Whenyou’reinacaloricdeficitandlosebodyfat,yourleptinlevelsdrop.This,inturn,causesyourmetabolismtoslowdown,yourappetitetoincrease,yourmotivationtowane,andyourmoodtosour.

Ontheotherhand,whenyougiveyourbodymoreenergy(calories)thanitneeds,leptinlevelsareboosted,whichcanthenhavepositiveeffectsonfatoxidation,thyroidactivity,mood,andeventestosteronelevels.

Soifit’saleptinboostthatyoureallywant,howdoyoubestachieveit?

Eatingcarbohydratesisthemosteffectiveway.Secondtothatiseatingprotein(high-proteinmealsalsoraiseyourmetabolicrate).Dietaryfatsaren’tveryeffectiveatincreasingleptinlevels,andalcoholactuallyinhibitsit.

So,ifyourweightisstuckandyou’reirritableanddemotivated,anicekickofleptinmightbeallyouneedtogetthescalesmovingagain.

Haveanicecheatmealfullofproteinandcarbs,andfeelgoodaboutit.

(Iwouldrecommend,however,thatyoudon’tgotoooverboardwithyourcheatmeals—don’teat2,000caloriesofjunkfoodanddessertsandthinkit

cheatmeals—don’teat2,000caloriesofjunkfoodanddessertsandthinkitwon’tdoanything.)

Howmanycheatmealsyoushouldeatperweekdependsonwhatyou’retryingtoaccomplish.

Whenyou’reeatingtostayleanandgainmuscleslowly,twocheatmealsperweekistotallyfine.Whenyou’redietingtoloseweight,youcanhaveonecheatmealperweek.

10.THEBOTTOMLINE

Youmayfindthischapterabithardtoswallow(nopunintended).Somepeoplehaveareallyhardtimegivinguptheirunhealthyeatinghabits(sugarandjunkfoodcanbeprettyaddictive).Thatbeingsaid,considerthefollowingbenefitsoffollowingtheadviceinthischapter:

1. Ifthisisacompletelynewwayofeatingforyou,Iguaranteeyou’llfeelbetterthanyouhaveinalongtime.Youwon’thaveenergyhighsandlows.Youwon’tfeellethargic.Youwon’thavethatmentalfogginessthatcomeswithbeingstuffedfullofunhealthyfoodeveryday.

2. Youwillappreciate“bad”foodsomuchmorewhenyouonlyhaveitonceortwiceperweek.You’dbesurprisedhowmuchbetteradesserttasteswhenyouhaven’thadoneinaweek.(Youmayalsobesurprisedthatjunkfoodthatyoulovedinthepastnolongertastesgood.)

3. Youwillactuallycometoenjoyhealthyfoods.Ipromise.Eveniftheydon’ttastegoodtoyouatfirst,justgrooveintheroutine,andsoonyou’llcravebrownriceandfruitinsteadofdoughnutsandbread.Yourbodywilladapt.

Thischapterteachesyoualltherereallyistoeatingproperlysoyoucanbuildmuscleorloseweightondemand,allwhilestayinghealthy.

4

LET’SGETCOOKING

Gettinglean,whilestillfeedingyourmusclesandbodywhattheyneed,canbetough.That’swhyIwrotethisbook,andI’mconfidentthatyou’llbeabletofindtherightrecipestofityourneeds.

Nothinginthisbookisfancyorhardtomake,yetmanyoftherecipesarequitedelicious.I’msurethatyou’llfindsomenewstaplesforyourdietinthisbook.

Formostoftheserecipesallyou’llneedisacouplepotsandpans,andmaybeablender.Theinstructionsareeasytofollow,thepreptimesareminimal,andtheingredientsareeasytofind.Cookingdoesn’tgetmuchsimplerthanthis.

Irecommendthatyoupickoutaweek’sworthofrecipesandthengoshoppingfortheingredients.Manyoftherecipesusethesameingredients,whichwillsaveyoumoneyandtime.

So,let’sgetstarted!

5

BREAKFAST

Formanyyearsnow,astapleinweight-lossplansandmaintenanceadvicehasbeentomakesureyoueatanice,bigbreakfasteveryday.

Thisisbackedbyobservationalresearchinwhicheatingbreakfastisassociatedwithlowerbodyweightinlargepopulations,butitperfectlyillustrateshowbadadvicecanbecomesoprevalentinthisindustry.

Observationalresearch,whichcan’testablishcausation,suggeststhatsomethingmaybethecase(skippingbreakfastseemstobenegativelyassociatedwithbodyweight),butindicatesthatmorerigorousresearchisneededtoseeiftheretrulyisaconnectionandwhy.

Themedia,however,jumpsonsuchstudiesascold,hardproofandstartsrunningstorieswithheadlinesannouncing“breakthrough”discoveries.Bighealthandfitnessmagazinesandwebsitespickuponthosestoriesfornewcontent,trainersandgymgoersreaditandspreadit,andonitgoes.

Thesideofthebreakfaststoryyou’renottoldisthatresearchhasshownthatpeoplewhoskipbreakfastaremorelikelytoeatjunkfoodandtendtoeatmoreingeneral.Itwasn’tthebreakfastskippingthatwascausingtheproblem;itwasthecandy,soda,andexcesscalories.Breakfasteatersmerelytendtomaintainbetteroveralldietaryhabits—nobigsurprisethattheytendtobethinneraswell.

So,eatbreakfastifyoulikeit(Ido),especiallyifyoufindyourselfveryhungrywhenyouwakeup.Butdon’tbeafraidtodelayitacoupleofhoursorskipitaltogetherandeatyourfirstmealatlunchifthatworksbetterforyou.(Ifyouwouldliketoknowmoreaboutwhyfastinglikethisdoesn’tgetinthewayofmusclebuildingorweightloss,andwhyit’sactuallyhealthyforyou,readmybookMuscleMyths.)

Ifyou’repressedfortimeinthemornings,youcanmakesomeoftherecipesinthissectioninadvanceandjustkeeptheminthefridge.Oryoucanmakequickmealslikeoatmealoreggscrambles.Andifyouhavealittletime,andso

quickmealslikeoatmealoreggscrambles.Andifyouhavealittletime,andsodesire,treatyourselftosomethinglikepancakes(oneofmyfavoritecheatfoods!).

BREAKFASTRECIPESFORGETTINGBIG

FrenchMuscleToast

Servings:2(2piecesperserving)PrepTime:5minsCookingTime:5–10mins(PerServing)Calories:445

Protein:44gramsCarbohydrates:50gramsFat:9grams

Ingredients•1/2cupskimmilk

•2largeeggs

•2eggwhites

•2scoopsvanillawheyproteinpowder•1/2teaspoongroundcinnamon•4sliceswholegrainbread

FORTHETOPPING:

•1banana,mashed

•1tablespoonstrawberrypreserves•1tablespoonwater

Directions1.Mixtheskimmilk,eggs,andeggwhitestogetherinabowl.Thenmixintheproteinpowderandcinnamonandbeatuntilcompletelymixed.

2.Soakasliceofbreadinthemixtureuntilsoggy(Iliketoletitsitfor30secondsorso).

3.Coatapanwithcookingsprayandheatonmedium-highheat.

4.Putoneortwoslicesofbreadintothepanandcookfor2minutesoruntilgoldenbrown.Thenfliptheslicesandcooktheothersideforanother1–2minutesoruntilfullycooked.Thebreadshouldnolongerbesoggybutfirminstead.

5.Whilecookingthebread,mixupthefruitandwaterinabowl.Topoffeachsliceofbreadwithadollop.

HighProteinBananaOatcakes

Servings:2(2oatcakesperserving)PrepTime:5minsCookingTime:10mins(PerServing)Calories:351


Ingredients•1cupold-fashionedoats

•6eggwhites

•1ripebanana

•1cuplow-fatcottagecheese

•1/2teaspoongroundcinnamon

•1teaspoonsteviaorothersugaralternativeDirections1.Blendeverythingtogetheruntilit’sasmoothbatter.

2.Coatapanwithcookingsprayandwipeawaytheexcesswithapapertowel.Savethisforwipingthepanaftercookingeachpancake.Heatthepanonmedium-lowheat.

3.Spoonabout1/2cupofbatterintothepanandcookfor1–2minutesoruntilgoldenbrown.Flipthepancakeandcookfor30secondsto1minuteoruntilgoldenbrownandfirm.Putthepancakeonaplateandwipethepanwiththepapertowel.

4.Repeatstep3withtherestofthebatter.

AppleCinnamonOatmeal

Servings:4PrepTime:5minsCookingTime:2–3mins(PerServing)Calories:263


Ingredients•11/2cupsquickcookingoats•1/3cupnonfatdrymilkpowder(optional)•1/4cupdriedapples,diced

•4scoopschocolatewheyproteinpowder•1tablespoonbrownsugar

•1tablespoonsteviaorothersugaralternative•3/4teaspoongroundcinnamon•1/4teaspoonsalt

•1/8teaspoongroundcloves

•1/2cupwater(perserving)

Directions1.Mixalloftheingredientsexceptthewaterinalargeairtightcontainerandstore,goodforupto6months.

2.Topreparetheoatmeal:Shakethecontainerwelltoensuretheingredientsarewellmixed.Inasaucepan,bring1/2cupofwatertoaboil.Measureoutandstirin1/2cupofthemixture,cookandstirfor1minuteovermediumheat.Removefromtheheatandcover,letsitfor1minuteorlongerdependingondesiredconsistency.

QuickandEasyPeanutButterOatmeal

Servings:1PrepTime:2–3minsCookingTime:5–7mins(PerServing)Calories:423

Protein:41gramsCarbohydrates:35gramsFat:14gramsIngredients•1/2cupold-fashionedoats

•1/4teaspoonsalt

•2teaspoonsgroundflaxseed•2eggwhites

•2/3cupwater

•1tablespoonpeanutbutter

•groundcinnamon,totaste

•1scoopchocolatewheyproteinpowderDirections1.Placeoatsinadeepmicrowavesafebowl.Stirinthesaltandflaxseed.Inaseparatebowl,whisktogethertheeggwhitesandwater,thenpourovertheoatmealandstirgentlyuntiljustcombined.

2.Microwaveonmediumfor4–6minutes.

3.Removefrommicrowaveandstirinthepeanutbutter,cinnamon,andproteinpowder.

BakedRaisinOatmeal



Ingredients•1teaspoonvegetableoil

•1/2teaspoonsteviaorothersugaralternative•2eggwhites

•2tablespoonsskimmilk

•1/8teaspoonsalt

•1/4teaspoonbakingpowder

•1/2cupquickcookingoats

•1scoopchocolateorvanillawheyproteinpowder•1tablespoonraisins

•1/2teaspoonbrownsugar

•1/8teaspoongroundcinnamonDirections1.Inalargemixingbowl,beattogethertheoilandstevia,slowlymixintheeggwhites,skimmilk,salt,bakingpowder,oats,proteinpowder,andraisins.Topwiththebrownsugarandcinnamonandplaceinrefrigeratorovernight.

2.Heattheovento350°F,bakeuntilfirm,around35minutes.

SweetPotatoProteinPancakes

Servings:1(2pancakesperserving)PrepTime:10minsCookingTime:5mins(PerServing)Calories:358


Ingredients•1medium-sizedsweetpotato

•1/2cupold-fashionedoats

•1largeegg

•4eggwhites

•1/2teaspoonvanillaextract•1/2teaspoongroundcinnamon•1/4cupfat-freeplainyogurtDirections1.Puncturethesweetpotatoseveraltimeswithafork.Wrapitinapapertowelandmicrowaveitfor5minutesonhigh.Runitundercoolwaterandthenremovetheskinwithaknife.

2.Blendtheoatsuntiltheyareapowderanddumpintoabowl.Blendthesweetpotatountilsmoothandplaceitintothebowlwiththeoats.Stirintheegg,eggwhites,vanillaextract,cinnamon,andyogurt.Mixwelluntilitformsasmoothbatter.

3.Coatapanwithcookingsprayandwipeawaytheexcesswithapapertowel.Savethisforwipingthepanaftercookingeachpancake.Heatthepanonmedium-lowheat.

4.Spoonabout1/2cupofbatterintothepanandcookfor1–2minutesoruntilgoldenbrown.Flipthepancakeandcookfor30secondsto1minuteoruntilgoldenbrownandfirm.Putthepancakeonaplateandwipethepanwiththepapertowel.

5.Repeatstep4withtherestofthebatter.

TurkeyBacon&VeggieOmelet

Servings:1PrepTime:5–10minsCookingTime:5–6mins(PerServing)

Calories:283Protein:35gramsCarbohydrates:8gramsFat:12grams

Ingredients•1/2cupfreshmushrooms,sliced•3spearsasparagus,cutinto2-inchpieces•1/3cupscallions,chopped

•5eggwhites

•1largeegg

•2slicesturkeybacon,cookedandcutintosmallslices•1tablespoonlow-fatParmesancheese,shreddedDirections1.Placealargeskilletovermediumheat,lightlycoatinoiland,oncehot,addthemushrooms,asparagus,andscallions.Cook,stirringoccasionallyuntiltheasparagusisfairlysoft,about4minutes.

2.Whisktheeggsandpouroverthevegetables,reduceheattomedium-low.

3.Whiletheomeletcooks,lifttheedgetoallowalloftheuncookedeggtoflowunderneath.Oncemostoftheeggiscooked,addtheturkeybaconandcheeseontopandletmelttodesiredconsistency,foldtheomeletinhalfandremovefromheat.

SweetPotato&SausageFrittata

Servings:1PrepTime:5minsCookingTime:15–20mins(PerServing)


Ingredients•1medium-sizedsweetpotato,cutintosmallcubes•1linkbreakfastturkeysausage,chopped•1egg

•6eggwhites

•1/4cuplow-fatcheddarcheese,shredded•saltandgroundblackpepper,totaste•1/8cuptomato,choppedandseeded•1/8cupscallions,thinlyslicedDirections1.Preheattheovento350°F.

2.Coatamedium-sizedoven-proofpanincookingsprayandplaceovermediumheat.Putthepotatoesinthepanandcoverthemforabout5minutes.Addthesausageandcover,cookforanother4–5minutes,stirringoccasionally(youwanttocookthesweetpotatoesuntilslightlytender).

3.Beattheeggs,cheese,salt,andpepperinalargemixingbowlwithawhisk.

4.Pourtheeggmixtureoverthesweetpotatoandsausageandcookforabout5–6minutes,oruntiltheeggsaregoldenbrownonthebottom.

5.Transferthepantotheovenforabout5minutes,oruntiltopisgoldenbrown.Topwiththetomatoesandscallions.

BreakfastPitaWrap


Protein:31gramsCarbohydrates:49gramsFat:20gramsIngredients•4whitemushrooms,sliced

•1tablespoononion,chopped•1tablespoonredbellpepper,chopped•pinchofgroundblackpepper•1largeegg

•3eggwhites

•1/2smalltomato,seededandchopped•3tablespoonsskimmilk

•1wholegrainpita(choosethebrandwiththelowestfatandsodium),halvedandtoasted•1/2avocado,sliced

Directions1.Coatapanwithcookingsprayandcookthemushrooms,onion,andbellpepperonmediumheat.Cookfor3–4minutes.Addblackpepper.

2.Mixtheegg,eggwhites,tomato,andskimmilkinabowlandbeatuntilfrothy.

3.Pourtheeggmixtureintothepanandcookfor3–4minutes,stirringuntilfirm.

4.Filleachpitahalfwithhalfoftheeggmixtureandhalftheavocado.

BREAKFASTRECIPESFORGETTINGLEAN

LeanandMeanZucchiniHash

Servings:1PrepTime:5minsCookingTime:10mins(PerServing)Calories:202

Protein:15gramsCarbohydrates:11gramsFat:11gramsIngredients•2largeeggs

•1cupzucchini,grated

•1/4cuponion,diced

•1/4teaspoongarlicpowder•1/4teaspoononionpowder•saltandgroundblackpepper,totasteDirections1.Mixalltheingredientstogetherinabowl.

2.Heatapanonhighandthenlowertomediumheat.

3.Spraysomecookingsprayintothepanandspoonthemixtureintoit.Cookabout5minutesandflip.Cookanother5minutes.

SimpleSpinachScramble

Servings:1PrepTime:2–3minsCookingTime:5mins(PerServing)


Ingredients•1cupspinach(freshorfrozen)•1/4cuponion,chopped

•1/4cupredbellpepper,chopped•6eggwhites

•2largeeggs

•saltandgroundblackpepper,totasteDirections1.Cleanthespinachoffandthrowitintoapanwhilestillwet.Cookonmediumheatandseasonwithsaltandpepper.

2.Oncethespinachiswilted,addtheonionandbellpepperandcookuntiltheonionsaretranslucentandthepepperchunksaresoft.

3.Addtheeggsandscrambleuntilcooked.Topwithsaltandpepper.

ZucchiniFrittata



Ingredients•1/4cuponion,chopped

•1/2cupzucchini,shredded

•6eggwhites

•1largeegg

•saltandgroundblackpepper,totaste•1tablespoonlow-fatcheddarcheese,shreddedDirections1.Preheattheovento350°F.

2.Coatan8-inchoven-proofskilletincookingsprayandplaceovermediumheat.Addtheonionandzucchiniandsautéfor2–3minutes.

3.Inalargemixingbowl,whisktogethertheeggs.Pouroverthetopofvegetables,sprinklewithsaltandpepper.Cookuntilalmostset,about6–7minutes.Sprinklethecheeseontopandtransfertotheoven.Bakefor4–5minutesoruntilthecheeseismelted.

VeggieEgg&CheeseScramble



Ingredients•1/4cupmushrooms,chopped

•1/4cupgreenbellpeppers,chopped•1/4cuponions,chopped

•6eggwhites

•1largeegg

•2tablespoonsskimmilk

•1/4cuptomato,choppedandseeded•1tablespoonlow-fatCheddarcheese,shredded•saltandgroundblackpepper,totasteDirections1.Coataskilletorfryingpanincookingsprayandplaceovermedium-highheat.Addthemushrooms,peppers,andonions;continuetosautéuntilonionsaretranslucent.

2.Inalargemixingbowl,whisktogethertheeggsandskimmilk.Addtheeggmixturetothevegetablesandstir.Addthetomatoesandcontinuetostir.Cookuntiltheeggsarealmostdone,thensprinkleonthecheese,salt,andpepper.

TastyTurkey&SpinachOmelet



Ingredients•1/2cuponions,chopped

•1/2cupmushrooms,sliced

•3ouncesdeliturkeyslices,chopped•6eggwhites

•1largeegg

•1slicefat-freecheese

•1cupspinach

Directions1.Lightlycoatanonstickpanwithcookingsprayandplaceovermediumheat.Addtheonion,mushrooms,andturkeyandcookforabout5minutes.Oncecooked,transfertoaplateandsetaside.

2.Mixtheeggandeggwhitesinabowlandpourthemixtureintothepan.

3.Afteracoupleofminutes,youshouldseebubbles.Gentlylifttheedgesoftheomeletwithaspatulatolettheuncookedpartoftheeggsflowtowardtheedgesandcook.Continuecookingfor2–3minutesoruntilthecenteroftheomeletstartstolookdry.

4.Placethesliceoffat-freecheeseinthemiddleoftheomeletandspreadtheturkeymixtureandspinachontop(inthecenteroftheomelet).Usingaspatulagentlyfoldoneedgeoftheomeletover.

5.Lettheomeletcookforanothertwominutesoruntilthecheesemeltstoyourdesiredconsistency.Slidetheomeletoutoftheskilletandontoaplate.

BREAKFASTBAKING

Whenyouthinkofgettingripped,youdon’tthinkofmuffins,biscuits,andbread.Andrightlyso—pre-madefoodslikethesearefullofunhealthycarbs,sugar,andfats,andthey’reusuallyfullofsodiumtoo.Butboy,dotheytastegood.Whatarewetodo?

Simple.Makeyourown,andmakethemhealthy.Theserecipesaretweakedtodoyourbodygoodwithwhole-grainflour,proteinpowder,flaxseedoil,andeggwhites.

BananaMashMuscleMuffins

Servings:3(1muffinperserving)PrepTime:10minsCookingTime:15–20mins(PerServing)Calories:271

Protein:17gramsCarbohydrates:32gramsFat:11gramsIngredients•3/4cupold-fashionedoats•1/4cupoatbran

•1tablespoonwholegrainflour•1/2teaspoongroundcinnamon•1/2scoopchocolatewheyproteinpowder•1/4teaspoonbakingsoda

•6eggwhites

•1/2teaspoonsteviaorothersugaralternative•1tablespoonflaxseedoil

•1largeripebanana,mashed•2tablespoonswalnuts,choppedDirections1.Preheattheovento400°F.

2.Inalargebowl,combinethefirstsixingredients.Inaseparatebowl,beattheeggs,stevia,andoil.Stirthedryingredientsinuntiljustmoistened.Foldinthemashedbananasandnuts,carefulnottomixtoomuch.

3.Lightlycoatanonstickmuffinpanwithcookingsprayandpourinthemixture(eachcupshouldonlybe3/4full).Bakeforabout15–18minutes,untilthetopsaregoldenandatoothpickinsertedintothemiddlecomesoutclean.Letthemsitforafewminutesbeforeremovingthemfromthepan.

MapleWalnutProteinMuffins

Servings:12PrepTime:10minsCookingTime:15–20mins(PerServing)Calories:179Protein:16gramsCarbohydrates:13gramsFat:8gramsIngredients•3egg

whites

•3tablespoonswalnutoilorunsaltedbutter,softened•1/4cupmaplesyrup

•1/2cupskimmilk

•1/2cupwholegrainflour•1/4cupwheatgerm

•1/4cupoatbran

•6scoopschocolatewheyproteinpowder•2teaspoonsbakingpowder•1teaspoonbakingsoda•1/2cupchoppedwalnutsDirections1.Preheattheovento350°F.

2.Inalargemixingbowl,addtheeggwhites,oil,maplesyrup,andskimmilkandmixwell.Inaseparatebowl,mixtogethertheflour,wheatgerm,oatbran,proteinpowder,bakingpowder,andbakingsoda.Combinethedryandwetingredients,stironlyuntilthedryingredientsaremoistened.Gentlystirinthenuts.

3.Lightlycoatanonstickmuffinpanwithcookingsprayandpourinthemixture(eachcupshouldonlybe3/4full).Bakefor20–25minutesoruntiltoastybrownandatoothpickinsertedintothemiddlecomesoutclean.Letthemsitforafewminutesbeforeremovingthemfromthepan.

MixedBerryMuffins

Servings:10(1muffinperserving)PrepTime:5minsCookingTime:15–20mins(PerServing)Calories:165


Ingredients•1cupold-fashionedoats,finelyblended•1cupfat-freecottagecheese•1tablespoonvanillaextract•8eggwhites

•14pitteddates

•1/2lemon,juiced

•1/4cupgroundflaxseed

•1/2teaspooncinnamon

•4scoopschocolateorvanillawheyproteinpowder•3/4cupfreshorfrozenmixedberriesDirections1.Preheattheovento400°F.

2.Blendalltheingredientsexcepttheberriesuntilit’sasmoothbatter.Gentlyfoldtheberriesintothebatter.

3.Lightlycoatanonstickmuffinpanwithcookingsprayandpourthebatterevenlyinthe10cups(eachcupshouldonlybe3/4full).Bakeforabout16minutesoruntilcooked.Thetopsshouldbegoldenandatoothpickinsertedintothemiddleshouldcomeoutclean.Letthemsitforafewminutesbeforeremovingthemfromthepan.

SweetPotatoMuffins

Servings:8(1muffinperserving)PrepTime:5minsCookingTime:20mins(PerServing)Calories:110

Protein:15gramsCarbohydrates:11gramsFat:1gram

Ingredients•2mediumsizedsweetpotatoes,cookedandpeeled•1/2cupold-fashionedoats

•4scoopschocolateorvanillaproteinpowder•1tablespoonsteviaorothersugaralternative•2eggwhites

•1/2teaspooncinnamon

•1/2teaspoonvanillaextract•1teaspoonbakingpowder

Directions1.Preheattheovento350°F.

2.Inablenderorfoodprocessor,addalloftheingredients.Blenduntilsmooth.

3.Lightlycoatanonstickmuffinpanwithcookingsprayandpourinthemixture(eachcupshouldonlybe3/4full).Bakeforabout20minutesoruntilcooked.Thetopsshouldbegoldenandatoothpickinsertedintothemiddleshouldcomeoutclean.Letthemsitforafewminutesbeforeremovingfromthepan.

6

CHICKEN&TURKEY

Likeanyonewhoisintoworkingout,I’vecometolovechickenandturkey.They’rerelativelycheap,superlean,fullofprotein,andtheycanbemadetotastemanydifferentways(andturkeycanreplacegroundbeefinmanydifferentrecipeslikemeatloaf,chili,spaghettisauce,hamburgers,andmeatballs).

Turkeyandchickenalsomakegreat“fastfood.”Youcancookupawholebatchandkeepitinthefridge.Whenyou’reinahurry,grababout5ouncesandanapple,andthere’saquickmeal.

CHICKEN&TURKEYRECIPESFORGETTINGBIG

MexicanMeatloaf

Servings:8PrepTime:5–10minsCookingTime:50mins–1hr(PerServing)


Ingredients•1poundleangroundturkey

•1poundleangroundchicken

•1can(15ounces)blackbeans,rinsedanddrained•1can(15ounces)wholekernelcorn,drainedandrinsed•1/2can(4ounces)fire-roasteddicedgreenchilis•1cupmildchunkysalsa

•1package(1ounce)drytacoseasoningmix•3/4cupplainbreadcrumbs

•3eggwhites

•1can(28ounces)enchiladasauce,divided•saltandgroundblackpeppertotasteDirections1.Preheattheovento400°F.Coata9x13inchbakingdishwithcookingspray.

2.Inalargemixingbowl,combinethegroundturkey,groundchicken,blackbeans,corn,greenchilies,salsa,tacoseasoning,breadcrumbs,andeggwhitesandmixthoroughly.

3.Formthemixtureintoaloafshapeandplaceinsidethepreparedbakingdish,topwithhalfoftheenchiladasauceandplaceintheovenfor45minutes.

4.Removefromtheovenandtopwiththeremainingenchiladasauce,returntotheovenandbakeuntilthemeatloafisnolongerpinkinside,about10–15minutes.Athermometerinsertedintothecentershouldreadatleast160°F.

ChunkyChickenQuesadillas

Servings:2PrepTime:Under5minsCookingTime:15mins(PerServing)


Ingredients•1boneless,skinlesschickenbreast(6ounces),rinsed,dried,trimmedoffat•1tablespoonfat-freesourcream•2(8inch)wholewheattortillas•1/3cupsalsa

•1cuplettuce,shredded

•1/3cuplow-fatcheddarcheese,shreddedDirections1.Coatamedium-sizedskilletwithcookingsprayandplaceovermediumheat.Placechickenontheskilletandcookfor3–5minutesperside,oruntilcookedthrough.Removefromheatandsetaside.

2.Spreadthesourcreamononetortilla.Slicethechickenbreastandspreadontop.Coverwithsalsaandlettuce.

3.Sprinklethecheddarcheeseontopandcoverwiththeothertortilla.

4.Coatalargepanwithcookingsprayandcookthequesadillaonlowheatforabout3minutesoneachside.Turncarefullywithalargespatula.

PolloFajitas

Servings:4(1fajitaperserving)PrepTime:5minsCookingTime:10mins(PerServing)


Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,andcutintostrips•1tablespoonWorcestershiresauce•1tablespoonapplecidervinegar•1tablespoonlow-sodiumsoysauce•1teaspoonchilipowder

•1clovegarlic,minced

•1dashhotsauce

•1tablespoonvegetableoil

•1mediumonion,thinlysliced•1greenbellpepper,sliced

•saltandgroundblackpepper,totaste•4(8inch)wholewheattortillas•1/2lemon,juiced

Directions1.Inamedium-sizedmixingbowl,addtheWorcestershiresauce,vinegar,soysauce,chilipowder,garlic,andhotsauce.Addthechickenstripstothesauceandlightlymixtocoat.Coverandletmarinateatroomtemperaturefor30minutes(canalsoberefrigeratedforseveralhours)2.Placetheoilinalargeskilletoverhighheat.Oncetheoilishot,addthechickenstripmixturetothepanandsautéfor5–6minutes.Addtheonionandgreenpepper,seasonwithsaltandpepper,andcontinuetosautéforanother3–4minutes,oruntilchickenisfullycooked.

3.Warmthetortillasonapanorinthemicrowave.Toptortillaswiththefajitamixture,sprinklewithlemonjuice.

AussieChicken



Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffatandpoundedto1/2-inchthickness•2teaspoonsseasoningsalt

•6slicesbacon,cutinhalf

•1/4cupyellowmustard

•1/4cuphoney

•1/8cupmayonnaise

•1tablespoondriedonionflakes•1tablespoonvegetableoil

•1cupfreshmushrooms,sliced

•1/2cupreducedfatMontereyJackcheese,•shredded2tablespoonsfreshparsley,choppedDirections1.Afterpreppingyourchickenbreasts,rubwiththeseasoningsalt,coverandrefrigeratefor30minutes.

2.Preheattheovento350°F.

3.Cookthebaconinalargeskilletovermedium-highheatuntilcrisp,setaside.

4.Inamedium-sizedmixingbowl,mixtogetherthemustard,honey,mayonnaise,anddriedonionflakes.

5.Heattheoilinalargeskilletovermediumheat.Addthechickentotheskilletandcookfor3–5minutesperside,oruntilbrowned.Transferthechickentoa9x13inchbakingdish.Topwiththehoneymustardsauce,thenalayerofmushroomsandbacon.Sprinkletheshreddedcheeseontop.

6.Bakefor15minutes,oruntilcheeseismeltedandchickenjuicesrunclear.Topwiththeparsley.

GreekPitaPizza



Ingredients•1boneless,skinlesschickenbreast(6ounces),rinsed,dried,trimmedoffat•1wholegrainpitabread

•1/2tablespoonextra-virginoliveoil•2tablespoonsolives,sliced•1teaspoonredwinevinegar

•1/2clovegarlic,minced

•1/4teaspoondriedoregano

•1/4teaspoondriedbasil

•saltandgroundblackpepper,totaste•1/4cupfreshspinach

•2tablespoonslow-fatfetacheese,crumbled•1/2smalltomato,choppedandseededDirections1.Coatamedium-sizedskilletwithcookingsprayandplaceovermediumheat.Placechickenontheskilletandcookfor3–5minutespersideoruntilcookedthrough.Removefromheatandsetaside.

2.Prepareyourpizzabybrushingthepitawiththeoil.Placeonabakingsheetandbroil4inchesfromtheheatfor2minutes.Meanwhile,getamixingbowlandaddtheolives,vinegar,garlic,oregano,basil,salt,pepper,andanyremainingoil.Mixwell.

3.Spreadthemixtureoverthepita.Chopthechickenbreastintoslices.Topthepitawiththespinach,feta,tomato,andchoppedchicken.Broilforabout3moreminutes,oruntilthecheeseisdesiredconsistency.

HarvestChickenStew

Servings:6PrepTime:15minsCookingTime:1hr–1hr10mins(PerServing)


Ingredients•6boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,andcutintocubes•4cupspeeledeggplant,cutinto1-inchcubes•4cupssmallredpotatoes,cutinto1/8-inchslices•4mediumcarrots,sliced

•3mediumonions,cutintoquarters•31/2cupslow-sodiumchickenbroth•3/4cupfreshparsley,chopped•2tablespoonsfreshthymeleaves,chopped•1/4teaspoonsalt

•1/4teaspoongroundblackpepper•1/2cupcoldwater

•2tablespoonswholegrainflourDirections1.Preheattheovento350°F.

2.Addthechicken,eggplant,potatoes,carrots,onions,broth,parsley,thyme,salt,andpeppertoanovenproofDutchoven,coverandbake50minutes.

3.Placethecoldwaterandflourinatightlycoveredcontainerorsealablebagandshake.Addtheflourmixtureandtheremainingingredientstothestewandstirwell.Coverandplacebackinovenforabout20minuteslonger,oruntilthepotatoesaretenderandchickenisfullycooked.

CHICKEN&TURKEYRECIPESFORGETTINGLEAN

Super-FastChickenSaladSandwich

Servings:2PrepTime:5mins(PerServing)


Ingredients•2cans(3ounceseach)chunkchicken,rinsedanddrainedtwice•1celerystick,finelychopped•1tablespoononion,finelychopped•1tablespoonpinenuts

•1heapingteaspoonspicybrownmustard•1heapingteaspoonfat-freesourcream•1heapingteaspoonfat-freeplainyogurt•pinchofgroundblackpepper

•4sliceswholegrainbread

•2leaveslettuce

Directions1.Inabowl,mixthecelery,onion,pinenuts,mustard,sourcream,yogurt,andpepper.Mixinthechicken.

2.Spreadhalfofthemixtureonasliceofbread.Topwithalettuceleafandthenwithanothersliceofbread.Repeatwiththerestofthemixturetomakeasecondsandwich.

PineappleChicken



Ingredients•2boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,andcutintosmallcubes•1teaspoonextra-virginoliveoil•1/4cupsweetonion,finelychopped•pinchofgroundblackpepper

•1tablespoonorangejuice

•1can(8ounces)pineapplechunks•1banana,sliced

•1teaspoonmaplesyrup

Directions1.Puttheoilinapanandcooktheoniononmedium-highheat.Addthedashofpepperandcookfor1minute,untiltheonionisslightlytranslucent.

2.Putthechicken,orangejuice,andpineapplewithjuiceintothepan.Bringtoaboilandreducetomediumheat.

3.Addthebananaandsyrupandcookfor1–2minutes.

4.Stiritupandreducetheheattolow.Coveritandletitsimmerforabout5–7minutes,oruntilchickeniscookedthrough.

ChickenYakitori



Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,cutinto2-inchcubes•1/2cuplow-sodiumsoysauce

•1/2cupsherryorwhitecookingwine•1/2cuplow-sodiumchickenbroth•1/3teaspoongroundginger

•1pinchgarlicpowder

•1/2cupscallions,chopped

Directions1.Placeasmallsaucepanovermedium-highheat.Addthesoysauce,sherry,chickenbroth,ginger,garlicpowder,andscallions.Bringtoaboilandimmediatelyremovefromheat,setaside.

2.Preheattheoven’sbroiler.Startthreadingthechickenontometalorbambooskewers(ifusingwood,Irecommendsoakinginwaterfor30minutestopreventthemcatchingonfire).Coatabroilerpanwithcookingsprayandplacechickenskewersonpan.Brusheachskewerwiththesherrysauce.

3.Placethepanunderthebroilerfor3minutes,untilbrowned.Removefromtheoven,turnthechickenoverandspoonalittlemoresauceontoeachone.Returntothebroileruntilthechickeniscookedthroughandnicelybrowned.

HoneyGlazedChicken


Protein:40gramsCarbohydrates:10gramsFat:1gramIngredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat•

2tablespoonsorangejuice•2tablespoonshoney

•1tablespoonlemonjuice

•1/8teaspoonsalt

Directions1.Preheatovento375°F.

2.Coata9x13inchbakingdishwithcookingspray,addthechicken.Inasmallmixingbowl,mixtogethertheorangejuice,honey,lemonjuice,andsalt.Basteeachpieceofchicken.

3.Coverthedishwithfoilandbakefor10minutes.Removethefoilandflipthechicken.Bakeanother10–15minutes,untilthechickeniscookedthroughandthejuicesrunclear.

MuscleMeatballs

Servings:4(4meatballsperserving)PrepTime:10minsCookingTime:20–25mins(PerServing)Calories:266


Ingredients•11/2poundsextra-leangroundturkeybreast•2eggwhites

•1/2cuptoastedwheatgerm

•1/4cupquickcookingoats

•1tablespoonwholeflaxseeds

•1tablespoonParmesancheese,grated•1/2teaspoonall-purposeseasoning•1/4teaspoongroundblackpepperDirections1.Preheattheovento400°F.Coatalargebakingdishwithcookingspray.

2.Mixalloftheingredientsinabowl.

3.Make16meatballsandplacetheminthebakingdish.

4.Bakefor7minutesandturnthemeatballs.Bakefor8–13minuteslonger,oruntilnolongerpinkinthecenter.

AntipastoChicken

Servings:4PrepTime:5mins

CookingTime:20–25mins(PerServing)Calories:248


Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat•1teaspoongarlic-pepperblend

•1jar(6ounces)marinatedartichokehearts,undrained•1smallredbellpepper,chopped•2mediumtomatoes,chopped

•1can(21/4ounces)ripeolives,drainedandsliced•1tablespoonfreshbasil,choppedDirections1.Coata12-inchskilletincookingsprayandplaceovermediumheat.Sprinklethechickenbreastswiththegarlic-pepperblendandplaceinskillet.

2.Cookforabout3–5minutes,flip,andcookanother3–5minutes,untilbrown.

3.Inamedium-sizedmixingbowl,mixtogethertheremainingingredients(dependingontheartichokeheartsyouget,theymayneedtobecutinhalf).Spoonthemixtureoverthechickenandcontinuetosauté,about10minuteslonger,oruntilthechickeniscookedthrough.

ThaiBasilChicken



Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat•3clovesgarlic,finelychopped•2jalapeñopeppers,seededandfinelychopped•1tablespoonfishsauce

•1teaspoonsteviaorothersugaralternative•1/4cupfreshbasil,chopped

•1tablespoonfreshmint,chopped•1tablespoonunsalteddry-roastedpeanuts,choppedDirections1.Cuteachchickenbreastintoabout8strips,setaside.

2.Coata12-inchskilletincookingsprayandheatovermedium-highheat.Addthegarlicandchilesandsauté,stirringconstantlyuntilgarlicisjustgolden.

3.Addthechickenstripsandcook8–10minutes,stirringfrequently,untilchickeniscookedthrough.Addthefishsauceandsteviaandsauté30seconds.Removefromheatandsprinkleonthebasil,mint,andpeanuts.

IndianCurryChicken

Servings:4PrepTime:10minsCookingTime:20–25mins(PerServing)Calories:247Protein:46gramsCarbohydrates:9gramsFat:3gramsIngredients•4

boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,cutinto1-inchcubes•1smallonion,chopped


•3tablespoonscurrypowder•1teaspoonpaprika

•1bayleaf

•1teaspoongroundcinnamon•1/2teaspoonfreshgingerroot,grated•saltandgroundblackpepper,totaste•1tablespoontomatopaste•1cupfat-freeplainGreekyogurt•1/2cupwater

•1/2lemon,juiced

•1/2teaspoonIndianchilipowderDirections1.Coata12-inchskilletwithcookingsprayandplaceovermediumheat.Sautétheonionuntiltranslucent,thenstirinthegarlic,currypowder,paprika,bayleaf,cinnamon,ginger,salt,andpepper.

2.Continuestirringfor2minutes,thenaddinthechicken,tomatopaste,yogurt,andwater.Bringtoaboil,thenreduceheatandsimmerfor10minutes.Removethebayleaf,stirinthelemonjuiceandchilipowder.Simmer5moreminutes,oruntilchickeniscookedthrough.

SimpleItalianChicken



Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat•2tablespoonsextra-virginoliveoil•2teaspoonsgarlic,crushed

•1/4cupseasonedbreadcrumbs

•1/4cuplow-fatParmesancheese,gratedDirections1.Preheattheovento425°F.

2.Warmtheoliveoilandgarlicinthemicrowavetoblendtheflavors.Inaseparatebowl,combinethebreadcrumbsandParmesancheese.Dredgethechickenbreastsintheoilmixture,lettingtheexcessrunoff,thencoatinthebreadcrumbmixture.

3.Placethecoatedchickenbreastsintoashallowbakingdishandplaceintheovenfor10minutes,flipandcookforanother10–15minutes,untilthechickenisnolongerpinkinthecenterandthejuicesrunclear.

GrilledGingerChicken



Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat•2tablespoonscanolaoil

•1/4cuplow-sodiumsoysauce•3lemons,juiced

•1/4teaspoongarlicpowder

•1teaspoononionsalt

•1tablespoongroundginger

Directions1.Inasmallmixingbowl,combinetheoil,soysauce,lemonjuice,garlicpowder,onionsalt,andgroundginger.Placethechickeninaziplockbagandpourthemarinadein.Sealtightlyandplaceinrefrigeratortomarinateforatleast4hours.

2.Grilloverdirectmediumheatforabout4–5minutes,turnandcookforanother4–5minutes,oruntilchickeniscookedthrough.

Chicken&VegetableStir-Fry

Servings:4PrepTime:5minsCookingTime:15mins(PerServing)


Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,cutintothinstrips•2tablespoonsredwine

•1tablespoonlow-sodiumsoysauce•1/2teaspooncornstarch

•1teaspoonsteviaorothersugaralternative•1teaspoonsalt

•2cupsbroccoliflorets

•1redbellpepper,seededandchopped•1/2cupyellowonion,sliced

Directions1.Inasmallmixingbowl,combinetheredwine,soysauce,cornstarch,stevia,andsalt.Mixwelltodissolvethecornstarch.

2.Coata12-inchskilletincookingsprayandplaceovermedium-highheat.Addthebroccoli,bellpepper,andonion.Sautéuntilthevegetablesaretenderandonionsarebrowned.Addthechickenandstir-fryfor2–3moreminutes,untilchickenisbrowned.

3.Pourthesauceoverthechickenandvegetablesandcontinuetostir-fryuntilsauceisthickenedandchickeniscookedthrough,about2–4minutes.

ChickenStroganoff



Ingredients•4boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,sliced•saltandgroundblackpepper,totaste•1mediumonion,chopped

•2tablespoonsgarlic,minced

•2tablespoonsdriedtarragon

•21/2cupsfreshmushrooms,sliced•3/4cuplow-sodiumchickenbroth•1/2container(8ounces)fat-freesourcreamDirections1.Coata12-inchskilletwithcookingsprayandplaceovermedium-highheat.Addsaltandpeppertoyourchickenbreastandplaceintoskillet.Cookuntilgoldenononeside,about2minutes,turnandrepeat.

2.Pushthechickenpiecestoonesideoftheskillet.Addtheoniontotheothersideandsautéuntilsoftened.Stirinthegarlic,tarragon,andmushroomsandcookfor2moreminutes.

3.Addthechickenbrothandstir,lowertheheattomedium-low.Addthesourcreamandmixthechickeninwellwiththerestofthesauce.Simmerfor5minutes,stirringoccasionally,untilsauceslightlythickens.

5DeliciousChickenMarinades

Belowarefivequickandeasymarinadesforchickenforchangingupthetastesofanyofthechickenrecipes.Toprepareeach,simplyputtheingredientsinabowlandmix.

Thebestwaytomarinatechickenistoputthemarinadeandchickenintoalargeziplopsandwichbagandletitsitovernightinthefridge.Theseamountsarefor1–2cupsofmarinade,goodfor3–5chickenbreasts.

TERIYAKIYoucandothisoneintwoways.Ifyouwanttomakeitreallyeasy,youcanmakeanicezestyteriyakimarinadebyusing1/2cupItaliandressingand1/2cupteriyakisauce.

Ifyouwanttomaketeriyakimarinadefromscratchit’sasfollows:Ingredients•1/2cupsoysauce

•1/2cupwater

•1/8cupWorcestershiresauce•11/2tablespoonsdistilledwhitevinegar•11/2tablespoonsvegetableoil•11/2tablespoonsonionpowder•1teaspoongarlic

powder•1/2teaspoongingerpowder•steviatotaste

PINEAPPLE

Ingredients

•1cupcrushedpineapple

•1/3cupsoysauce

•1/3cuphoney

•1/4cupcidervinegar

•2clovesgarlic,minced

•1teaspoongingerpowder

•1/4teaspoonpowderedcloves

CARNEASADA

Ingredients

•1/4cupsredwinevinegar

•2tablespoonsoliveoil

•2tablespoonssteaksauce


•1teaspoonsage

•1teaspoonsavory

•1/2teaspoonsalt

•1/2teaspoondrymustard

•1/2teaspoonpaprika

LEMON-WINE

Ingredients

•2tablespoonsoliveoil

•1/4cupwhitewine

•2tablespoonsfreshlemonjuice

•2tablespoonsbrownsugar

•1tablespoonfreshthyme

•1tablespoonfreshrosemary


•2teaspoonslemonzest

JALAPEÑOLIME

Ingredients•1/2cuporangejuiceconcentrate•1/3cupchoppedonion•1/4cuplimejuice

•2tablespoonshoney

•1/2seededanddicedjalapeñopepper•1teaspoongroundcumin•1teaspoongratedlimepeel•1/4teaspoongarlicsalt•1clovegarlic,minced

7

BEEF

It’shardtobeatbeefwhenitcomestomuscle-buildingproteins,witheveryouncegivingyousixgramsofprotein.It’shighincreatine(anaminoacidthathelpswithmusclerepairandalsoboostsstrength)andhighiniron(whichpromoteshealthyblood),anditcontainsaspectrumofothernutrients,suchasvitaminB12,zinc,andantioxidants.

Howleandoyouwantyourbeef?80%leanorfattieristoofatty(groundchuck,forinstance,hasmorefatperouncethanprotein,whichmakesstickingtoareasonablediettough).Lookforthe“extralean”or“select”categoryofmeats,whichhave15%fatorless.Aslongasyoudon’tovercookthesemeats,theycantastegreat.Ilovemakinghamburgersfrom95%leanbeefwithaniceredcolor.Someoftheleanestcutsofbeefaretenderloin,eyeofround,toploin,sirlointip,andbottomround.

Ialsohighlyrecommendthatyouspendalittleextramoneytogethormone-free,cage-free,grass-fedbeef.Run-of-the-millmeatscomefromcowsthathavebeenpumpedfullofantibioticsandsteroidsandfedwithgeneticallymodifiedcropscoveredinpesticides.Tracesofallthesechemicalsmaketheirwayintoyoursystemwhenyoueatthemeat,andtheycaninterferewithyourbody’snaturalbalanceofhormones.

Additionally,whenananimalwasraisedinacage,thefooditproducesisinferiortoitsfree-roamingcounterparts.Cage-freechickensproducehealthiereggshigherinomega-3fattyacids,andmeatfromfree-roamingcowshassignificantlyhigheramountsofvitaminEandconjugatedlinoleicacid(afatthatpromotesthegrowthofmuscleandthereductionoffat)thanmeatfromcattlecoopedupinapen.

Thebottomlineisthatleanbeefisanawesometestosterone-boosting,muscle-buildingsourceofprotein,andyoushouldabsolutelyincludeitinyourdiet.

BEEFRECIPESFORGETTINGBIG

KoreanBBQBeef

Servings:4PrepTime:5minsCookingTime:Under5mins(PerServing)


Ingredients•11/2poundsleanflanksteak,thinlysliced•1/3cuplow-sodiumsoysauce

•1tablespoonsteviaorothersugaralternative•1/4cupscallions,chopped

•2tablespoonsgarlic,minced

•2tablespoonssesameseeds

•1tablespoonsesameoil

•1/2teaspoongroundblackpepperDirections1.Inasmallmixingbowl,combinethesoysauce,stevia,scallions,garlic,sesameseeds,sesameoil,andgroundblackpepper.Mixwell.

2.Placethebeefinalargeziplockbagorcontainer,pourthesoysaucemarinadeoveritandseal.Refrigerateforatleast1hour.

3.Lightlycoatalargeskilletincookingsprayandplaceoverhighheat.Addthebeefandsautéuntilcookedthrough,1–2minutesperside.

Mike’sSavoryBurgers

Servings:4PrepTime:Under5minsCookingTime:10–15mins(PerServing)

Calories:395gramsProtein:41gramsCarbohydrates:32gramsFat:12grams

Ingredients•11/2poundsextra-leangroundroundorchuck•4tablespoonsDijonmustard

•saltandgroundblackpepper,totaste•1/2cuplow-carbketchup

•1/2cuplow-fatmayonnaise

•1tablespoonredwinevinegar

•2teaspoonsWorcestershiresauce•4wholegrainhamburgerbuns,toasted•4sandwichslicepickles,halvedDirections1.Preheatagrilloverhighheat.

2.Inalargemixingbowl,combinethebeef,mustard,salt,andpepper.Shapeinto4equalsizedpattiesandgrill,5–6minutespersideformediumdoneness.

3.Meanwhile,inalargemixingbowl,mixtogethertheketchup,mayo,vinegar,andWorcestershiresauce.

4.Toastthebunsbycuttinginhalfandplacingonthegrillcutsidedown,forabout10seconds.Theyshouldbelightgoldenbrown.Topeachburgerwithpicklesandsauce.

BeefLoMein


Calories:526gramsProtein:49gramsCarbohydrates:45gramsFat:15grams

Ingredients•6ouncesextraleanbeef,slicedinto1-inchstrips•1teaspoonsesameoil

•1/4cupfreshsnowpeapods,trimmed•1/4cupbroccoliflorets

•1/4cupcarrots,shredded

•1scallion,chopped

•1/8teaspoonredpepperflakes•1/2garlicclove,minced

•2tablespoonslow-sodiumsoysauce•1/2teaspoonfreshginger,grated•2ounceswholegrainnoodles,cooked•1teaspoonsesameseeds,toastedDirections1.Heattheoilinawokorlargeskilletovermedium-highheat.Addthebeefandstir-fryfor4–6minutesoruntilbrowned.Removefrompanandsetaside.

2.Addthesnowpeas,broccoli,carrots,scallions,redpepperflakes,andgarlicandstir-fryfor2–3minutes.Addthesoysauce,ginger,cookednoodles,andbeef.Mixtogetherwellandstir-fryuntilhot.

3.Removefromheatandsprinklewithsesameseeds.

SteakSoftTacos

Servings:4(2tacosperserving)PrepTime:10minsCookingTime:10mins(PerServing)Calories:431


Ingredients•12ouncesextra-leanstripsteak,thinlysliced•1/2teaspoongroundcumin

•1teaspoonchilipowder


•2cupscookedblackbeans,drained•1cupsalsa

•8(6inch)wholewheattortillas•1cuptomato,finelychopped

•1/2cuponion,finelychopped

•1cupshreddedlettuce

•8teaspoonslow-fatcheddarcheese,shreddedDirections1.Placethebeefinalargemixingbowl,addthecumin,chilipowder,andgarlicandtosstocoat.

2.Coatalargeskilletincookingsprayandplaceovermedium-highheat.Addthesteakandstir-fryfor4–6minutes.Addthebeansandsalsaandstir-fryuntildesireddoneness,thenremovefromheat.

3.Meanwhile,warmthetortillasinapanorthemicrowave.Topeachtortillawith1/8ofthesteakmixtureandtoppings.

MoistMeatloaf

Servings:6PrepTime:5–10minsCookingTime:50mins–1hr(PerServing)Calories:

252Protein:35gramsCarbohydrates:11gramsFat:7gramsIngredients•2

poundsextra-leangroundroundorchuck•1teaspoonsalt

•1/2teaspoongroundblackpepper•1egg

•1cupstuffingmix•1/2cupskimmilk

•1/3cupsteaksauce•1onion,diced

•1/2mediumgreenbellpepper,dicedDirections1.Preheatovento350°F.Lightlycoatan8.5x4.5inchloafpan.

2.Inalargemixingbowl,addthegroundbeef,salt,pepper,egg,andstuffingmixandthoroughlymix.Stirintheskimmilk,3tablespoonsofthesteaksauce,onion,andbellpepper.

3.Transferthemixturetothebakingpanandformintoaloaf.Bastethetopwiththeremainingsteaksauce.Transfertoovenandbakefor1hour.

BeefStroganoff

Servings:4PrepTime:10minsCookingTime:1hr–1hr10mins(PerServing)


Ingredients•1poundleanbeeftenderloin,sliced•1/4teaspoonsalt

•1/4teaspoongroundblackpepper•4tablespoonsunsaltedbutter

•1/2mediumyellowonion,sliced•2tablespoonscornstarch

•1/2can(10.5ounces)condensedbeefbroth•1/2teaspoonDijonmustard


•1/2tablespoonWorcestershiresauce•1can(4ounces)slicedmushrooms,drained•3tablespoonsfat-freesourcream•3tablespoonsfat-freecreamcheese•3tablespoonswhitewine

Directions1.Seasonthemeatwiththesaltandpepper.Meltthebutterinalargeskilletovermediumheat.Addthebeefandbrownonallsides.Pushtoonesideofthepan.

2.Addtheonionsandcookfor3–5minutes,untiltender.Pushtheonionsovertothesidewiththebeef.Mixthecornstarchwith2tablespoonsofbeefbroththenpourintotheskillet,mixwiththejuicesinthepantodissolve.

3.Pourintheremainingbeefbroth.Bringtoaboil,stirringfrequently.Lowertheheatandstirinthemustard,garlic,andWorcestershire.Coverwithatightfittinglidandsimmerfor45minutestoanhour,untilthemeatisadesiredlevelofdoneness.

4.5minutesbeforethebeefisdone,stirinthemushrooms,sourcream,creamcheese,andwhitewine.Stirwellandletthebeeffinishcookinginthesauce.

SupremelySpicyChili

Servings:12PrepTime:15minsCookingTime:2hrs(PerServing)Calories:474

Protein:44gramsCarbohydrates:38gramsFat:15gramsIngredients•2poundsextra-leangroundround•1poundbonelesschuck,trimmedoffat,andcutinto1/4-inchcubes•1poundbulkItaliansausage•2tablespoonsunsalted

butter•1tablespooncanolaoil

•2redbellpeppers,diced•2jalapeñopeppers,finelychopped•3Anaheimchilies,roasted,peeled,andchopped•3poblanochilies,roasted,peeled,andchopped•2yellowonions,diced

•4tablespoonsgarlic,minced•2teaspoonsgranulatedonion•2teaspoonsgranulatedgarlic•3tablespoonschilipowder•2teaspoonshotpaprika

•2teaspoonsgroundcumin

•2teaspoonscayennepepper•2teaspoonsgroundcoriander•2teaspoonssalt

•2teaspoonsgroundblackpepper•1cuptomatopaste

•2cupstomatosauce

•12ounceslagerbeer

•1cuplow-sodiumchickenstock•2cans(15.5ounces)pintobeans,withjuice•2cans(15.5ounces)kidneybeans,withjuice•1/2cupscallions,thinlyslicedDirections1.PlacealargestockpotorDutchovenoverhighheat,addthebutterandcanolaoil.Oncebutterhasmelted,addthebellpepper,jalapeño,chilies,andonionandcookuntiltender,about5minutes.

2.Addthechuckcubesandbrownonallsides.Mixinthegroundround,sausage,andmincedgarlic,gentlystir,tryingnottobreakupthegroundmeattoomuch.Cookuntilmeatisbrownedandcookedthrough,about7–10minutes.

3.Stirinthegranulatedonions,granulatedgarlic,chilipowder,paprika,cumin,cayenne,coriander,salt,andpepperandletcookfor1minute.Stirinthetomatopasteandsauceandletcookfor2minutes.Pourinthebeer,chickenstock,andbeans.Thoroughlymixtogether,lowerheattomedium-lowandsimmerfor2hours,stirringoccasionally.Servewithscallionsontop.

BEEFRECIPESFORGETTINGLEAN

Pear-CranberryBeefTenderloin



Ingredients•4beeftenderloinsteaks,about1inchthickandtrimmedoffat(4ounceseach)•1/2largeredonion,thinlysliced•2clovesgarlic,finelychopped•2tablespoonsdryredwineorgrapejuice•2firmripepears,peeledanddiced•1/2cupfreshorfrozencranberries•2tablespoonsbrownsugar

•1/2teaspoonpumpkinpiespiceDirections1.Spraya12-inchskilletwithcookingsprayandplaceovermedium-highheat.Addtheonion,garlic,andwine.Sautéforabout3minutes,untilonionistenderbutnotbrown.

2.Addthepears,cranberries,brownsugar,andpumpkinpiespice.Reduceheattomedium-low.Simmeruncoveredforabout10minutes,stirringfrequently,untilthecranberriesburst.Transferchutneytobowlandsetaside.

3.Bringtheheatbackuptomediumandaddthebeeftotheskillet.Cookforabout4minuteoneachsideformediumdoneness.Servewiththechutney.

SpicedPepperBeef



Ingredients•4beeftenderloinsteaks,about1inchthickandtrimmedoffat(4ounceseach)•3tablespoonslow-carbketchup

•3tablespoonswater

•3/4teaspoonlow-sodiumsoysauce•1/2mediumgreenbellpepper,cutintothinstrips•1smallonion,thinlysliced

•coarselygroundblackpepper,totasteDirections1.Placebeefbetweentwopiecesofparchmentpaperorplasticwrap,poundwitharollingpinortheflatsideofatenderizertotenderize.

2.Inasmallmixingbowl,combinetheketchup,water,andsoysauceandbeatwithawhiskuntilthoroughlyblended.

3.Coata10-inchskilletwithcookingsprayandplaceovermedium-highheat.Cookbeefintheskilletfor3minutes,turningonce.Addthebellpeppersandonionandsauté.Addtheketchupmixtureandreduceheattolow.Cover,letsimmerfor12minutes,oruntilthemeatisdesireddoneness.

4.Removemeatfrompanandsetaside.Bringtheheatbackupandaddthegroundpepperintothesauceleftintheskillet,stir,thenbringtoaboil.Boilfor2minutes,stirringfrequentlyuntilsauceisslightlythickened.Spoonsauceoverbeefandserve.

BeefTeriyaki

Servings:4PrepTime:5mins(2hrsmarination)CookingTime:10mins(PerServing)


Ingredients•4sirloinsteaks,trimmedoffat(6ounceseach)•1/3cuplow-sodiumsoysauce•2tablespoonsmolasses

•2teaspoonsDijonmustard


•2teaspoonsgroundginger

•saltandgroundblackpepper,totasteDirections1.Inasmallmixingbowl,addthesoysauce,molasses,Dijonmustard,garlic,andginger.Whisktogetheruntilmixed.

2.Placethesteaksinalargeziplockbag,sprinklewithsaltandpepper,andpourinthemarinade.Refrigerateforatleast2hours,shakingoccasionally.

3.Heatagrilloverhighheat.Lightlycoatwithcookingsprayandoncethegrillishot,addthesteakandgrill4minutesundisturbed,flipandgrillanother4–6minutes,dependingonpreferreddoneness.

GorgonzolaFiletwithBalsamicOnions



Ingredients•4extra-leanbeeffilets(6ounceseach)•3/4teaspoonsalt

•3/4teaspoongroundblackpepper•1largeredonion,thinlysliced•1/4cupbalsamicvinegar

•2tablespoonscrumbledGorgonzolaorbluecheeseDirections1.Preheatovento375°F.Rubfiletsevenlywith1/2teaspooneachofthesaltandpepper,setaside.

2.Coatabakingsheetincookingspray.Placeonionsinamixingbowl,addthevinegar,remainingsaltandpepper,tosstocoatwell.Transfertheonionstothebakingsheetandspraywithalightcoatingofcookingspray.

3.Placeonionsinovenandbakefor20minutes,oruntilonionsaretender.Stiroccasionallytopreventburning.Removefromovenandsetaside.

4.Meanwhile,coatalargeskilletincookingsprayandplaceovermedium-highheat.Addthefiletsandcookfor5–7minutesoneachsideoruntildesireddoneness.Topsteaksevenlywithcheeseandonions.

SalisburySteak



Ingredients•1poundextra-leangroundroundorchuck•3cupsfreshmushrooms,sliced•1/4cupplainbreadcrumbs

•2eggwhites

•1/4cupskimmilk

•1/4teaspoondriedthymeleaves•3tablespoonslow-carbketchup•1jar(12ounces)fat-freebeefgravyDirections1.Finelychop1cupofthemushroomsandsettheother2cupsaside.Inamedium-sizedmixingbowl,combinethefinelychoppedmushrooms,groundbeef,breadcrumbs,eggwhites,skimmilk,thyme,and1tablespoonoftheketchup.

2.Mixtogetherverywell.Shapethemixtureinto5ovalpatties,about1/2inchthick.

3.Coata12-inchskilletincookingsprayandheatovermedium-highheat.Addthepattiesandcookforabout2–3minutes,flipandcontinuecookingforanother2–3minutes,untilbrown.

4.Addtheremaining2cupsofmushrooms,2tablespoonsofketchup,andgravy.Bringtoaboil,thenreduceheattolow.Coverandletsimmerfor5–10minutes,untilpattiesreachdesireddoneness.

AdoboSirloin

Servings:4PrepTime:5mins(2hrsformarination)CookingTime:10–15mins(Per

Serving)Calories:213


Ingredients•4extra-leansirloinsteaks(6ounceseach)•1lime,juiced

•1tablespoongarlic,minced

•1teaspoondriedoregano

•1teaspoongroundcumin

•2tablespoonsadobosaucefromcannedpeppers•2tablespoonscannedchipotlepeppersinadobosauce,finelychopped•saltandgroundblackpepper,totasteDirections1.Inasmallmixingbowl,combinethelimejuice,garlic,oregano,cumin,andadobosauce.Addchipotlepeppersandmixwell.

2.Sprinklesomesaltandpepperontothemeat,placeintoaziplockbagandpourtheadobomarinadeovertop.Placeinrefrigeratorforatleast2hours,shakingoccasionally.

3.Preheatagrilloverhighheat.Lightlycoatthegrillincookingsprayandoncehot,placethesteaksonthegrill.Grillfor4–5minutesoneachside,untilsteaksreachdesireddoneness.

ThaiBeefKabobs

Servings:4(2skewersperserving)PrepTime:5–10mins(2hrsformarination)CookingTime:10mins(PerServing)


Ingredients•1poundbeeftenderloin,trimmedoffat,cutinto2-inchcubes•2tablespoonslemonjuice

•1tablespoonlow-sodiumsoysauce•1tablespoongarlic,minced

•1teaspoonredpepperflakes

•1teaspoongroundblackpepperDirections1.Inamedium-sizedmixingbowl,combinethelemonjuice,soysauce,garlic,redpepperflakes,andblackpepper.Placethecubedbeefintoaziplockbagandpourthemarinadeover.Placeinrefrigeratorforatleast2hours,shakingoccasionally.

2.Preheatthegrillonhighheat.Threadthebeefevenlyonto8skewersandplaceonthefullyheatedgrill.Turnthesteakeveryminuteortwotobrownallsides.

8

PORK

Porkisoftencriticizedforitshighfatcontent(especiallyribsandbacon),butporktenderloinisagoodsourceofproteinduetoitshighprotein,lowfatcontent,andversatilityintermsofpreparation.It’salsoagoodsourceofBvitamins,niacin,andvariousmineralssuchasmagnesium,iron,andzinc.

Whetherdietingtoloseweightoreatingtogainmuscle,porkcanbeanicechangefrombeef,chicken,andfish.

Alloftherecipesinthissectionofthebookaresuitableforbothbuildingmuscleandlosingweightduetobeingrelativelylow-calorie.

Plum-MustardPorkChops



Ingredients•4bonelessporkchops,1/2inchthick,trimmedoffat(5ounceseach)•1/4teaspoonsalt

•1/4teaspoongroundblackpepper•1/4cupChineseplumsauceorapricotjam•4teaspoonsyellowmustard

Directions1.Spraya10-inchnonstickskilletwithcookingsprayandplaceovermedium-highheat.Rubtheporkchopswiththesaltandpepperandplaceinskillet.Cookfor3minutesoneachside,untilnolongerpinkinthecenter.

2.Inasmallmixingbowl,mixtheplumsauceandmustard.Spoonontopoftheporkandserve.

CajunPorkChops

Servings:4PrepTime:10mins

CookingTime:15–20mins(PerServing)Calories:194


Ingredients•4bonelessporkchops,1/2inchthick,trimmedoffat(5ounceseach)•2teaspoonssalt-freeextra-spicyseasoningblend•1/2mediumonion,sliced

•1jalapeñopeppers,seededandfinelychopped•1can(14.5ounces)dicedtomatoes,undrainedDirections1.Layporkchopsoutandrubbothsideswiththespicyseasoningblend.Coata12-inchnonstickskilletincookingsprayandplaceovermedium-highheat.

2.Addtheonionandjalapeñoandsautéfor2minutes,untilslightlytender,pushthemixturetoonesideoftheskillet.Ontheotherside,addtheporkchops.Cookfor3minutes,turningoncetobrownonbothsides.

3.Addthetomatoesandbringtoaboil,reduceheatandcover.Cookfor6–8minutes,oruntilporkchopsarenolongerpinkincenter.

ItalianBakedPork



Ingredients•2porktenderloins,trimmedofexcessfat(12ounceseach)•1tablespoonextra-virginoliveoil•1/2teaspoonsalt

•1/4teaspoonpepper

•1/2teaspoonfennelseed,crushed•1clovegarlic,finelychoppedDirections1.Preheattheovento375°Fandcoatabakingdishincookingspray.

2.Inasmallmixingbowl,combinetheoilandseasoningandmashtogetherwiththebackofaspoonuntilitbecomesapaste.Placetheporkinthebakingdishandapplythepasteevenly.

3.Placetheporkintheovenandroastfor25–35minutesoruntildesireddoneness.Ipersonallylikethisdishtohaveaslightamountofpinkinthecenter,whichisabout160°Fonameatthermometer.

SlowCookedBone-InPorkChops

Servings:4PrepTime:5minsCookingTime:4–5hrs,oruntiltender(PerServing)

Calories:359Protein:32gramsCarbohydrates:13gramsFat:20gramsIngredients•4

bone-inporkloinchops(8ounceseach)•1teaspoongarlicpowder

•1/2teaspoonsalt

•1/2teaspoongroundpepper•2cupslow-carbketchup

•2tablespoonsbrownsugarDirections1.Rubtheporkchopswithgarlicpowder,salt,andpepper.Pressintothemeat.

2.Coatalargeskilletincookingsprayandplaceovermedium-highheat.Placechopsinskilletandbrownonbothsides.

3.Inasmallmixingbowl,mixtogethertheketchupandbrownsugar.Pourhalfthesauceintoa3-quartslowcooker.Placetheporkchopsontopofthesauceandpourtheremainingsauceovertop.Coverandcookoverlowheatfor4–5hours,oruntilmeatisdesireddoneness.Topwithalittlesauce.

BreadedParmesanPorkChops



Ingredients•4bonelessporkchops,1/2inchthick,trimmedoffat(6ounceseach)•1/4cupskimmilk

•1/4cupfat-freeParmesancheese,grated•1/4cupseasonedbreadcrumbs•1/4teaspoonsalt

•1/8teaspoonpepper



2.Setupthemilkinonebowlandthecheese,breadcrumbs,salt,pepper,andgarlicpowderinanother.Dunktheporkchopsinthemilk,thencoatinthebreadcrumbmixture.

3.Coatabakingsheetincookingsprayandtransferbreadedchopstothesheet.Placeinovenandbakefor9–11minutesoneachside,oruntiltheyreachdesiredlevelofdoneness.

EasyOrangeChops



Ingredients•4bonelessporkchops,1/2inchthick,trimmedoffat(6ounceseach)•saltandgroundblackpepper,totaste•1can(11ounces)mandarinoranges,drained•1/2teaspoongroundcloves

Directions1.Sprinklesomesaltandpepperoverthechops,pressintothemeat.Coatalargeskilletincookingsprayandplaceovermedium-highheat.

2.Placethechopsinthepanandbrownonbothsides.Pourtheorangesovertopandsprinklewiththecloves.Coverwithatightfittinglidandreducetoasimmer.Cookfor20–25minutes,oruntilmeatreachesdesireddoneness.

9

FISH&SEAFOOD

Fishisaterrific,healthysourceofprotein.It’shighinomega-3fattyacids,whichcanhelpfightinflammation,heartdisease,andarthritis,andevenimprovebrainfunction.Someofmyfavoritefisharetuna,halibut,tilapia,mahi-mahi,andsalmon.

Whenbuyingfish,ensureitdoesn’tsmellfishy.Freshfishhasanice,saltyseasmell,notastinkyodor,despitewhatthemerchantmaysay.

Aquicktipforcookingfish:Fishtakesabout8–10minutestocookperinchofthickness,measuredatitsthickestpart.

TunawithFreshPesto



Ingredients•4tuna,swordfish,orotherfirmfishsteaks,•3/4inchthick(4ounceseach)•3teaspoonsextra-virginoliveoil•1/2teaspoonsalt

•1cuplooselypackedfreshcilantro•1cuplooselypackedfreshItalianparsley(flat-leaf)•1/4cuplooselypackedfreshbasil•4mediumscallions,sliced

•1clovegarlic,cutinhalf

•2tablespoonslimejuice

•1/4cuplow-sodiumchickenbroth•1tablespoonlow-fatParmesancheese,gratedDirections1.Setoventobroil.Layyourtunasteaksoutonabroilerdishandbrushwith1teaspoonoftheextra-virginoliveoil.

2.Placedishintheovenandbroilwithtops4inchesfromheat,forabout4minutes.Removefromoven,turnoverandsprinklewith1/4teaspoonofthesalt,returntoovenforanother4–5minutes,untilfishflakeseasilywithaforkandisslightlypinkinthecenter.

3.Meanwhile,combinethecilantro,parsley,basil,scallions,garlic,limejuice,2teaspoonsoil,and1/4teaspoonsaltinafoodprocessorfittedwithametalbladeattachment.Processforabout10seconds,itshouldbefinelychopped.Withthefoodprocessorrunning,slowlyaddthechickenbrothandprocessuntilalmostsmooth.

4.Placeinamixingbowlandstirinthecheese,distributeevenlyovereachtunasteak.

Lemon-RosemarySalmonSteaks

Servings:4PrepTime:15minsmarinatingCookingTime:15–20mins(PerServing)

Calories:273Protein:34grams

Carbohydrates:0gramsFat:14grams

Ingredients•4wildAtlanticsalmonfillets(6ounceseach)•1tablespoonlemonjuice

•1/2teaspoondriedrosemary

•1tablespoonextra-virginoliveoil•saltandgroundblackpepper,totasteDirections1.Preheattheovento350°F.Combinelemonjuice,rosemary,andoliveoilinamedium-sizedbakingdish.

2.Seasonthesalmonfiletswithsaltandpepper.Addthemtothebakingdishandturntocoat.Allowtomarinatefor10–15minutes.

3.Coverwithfoilandbakeforabout20minutes,oruntilfishflakeseasilywithafork.

Sun-DriedTomatoSalmonFilets

Servings:4PrepTime:5mins(PerServing)Calories:298

Protein:35gramsCarbohydrates:2gramFat:16grams

Ingredients•4wildAtlanticsalmonfillets,cooked(6ounceseach)•1/4cupsun-driedtomatoes,sliced•1teaspoondriedparsleyflakes

•2garliccloves,minced

•saltandgroundblackpepper,totaste•1tablespoonextra-virginoliveoilDirections1.Pulsethesun-driedtomatoes,parsley,andgarlicinafoodprocessoruntilapasteforms.Addsaltandpepper,anddrizzleintheoil.

2.Toserve,topeachcookedsalmonfiletwiththesun-driedtomatomixture.

SalmonBurgers

Servings:2PrepTime:Under5minsCookingTime:5mins(PerServing)Calories:273Protein:28gramsCarbohydrates:11gramsFat:12gramsIngredients•1can

(16ounces)cookedsalmon•1egg

•1/2cupplainbreadcrumbs•1/2smallonion,diced

•1teaspoonDijonmustard


•saltandgroundblackpepper,totaste•1tablespoonextra-virginoliveoilDirections1.Drainsalmon.Inamediumbowl,combinewiththerestoftheingredients,exceptoil.Forminto4patties.

2.Heatoilinalargeskilletovermedium-highheat.Addsalmonburgersandcookfor1–2minutesperside,oruntilbrowned.

Graham-CoatedTilapia



Ingredients•4freshtilapiafillets,about3/4inchthick(4ounceseach)•1/2cupplaingrahamcrackercrumbs•1teaspoonlemonzest

•1/4teaspoonsalt

•1/4teaspoongroundblackpepper•1/4cupskimmilk

•1tablespooncanolaoil

•2tablespoonstoastedpecans,choppedDirections1.Positiontheovenracktoslightlyabovethemiddlepoint.Heatovento500°F.Cutthefishcrosswiseinto2-inch-widepieces.Inasmallmixingbowl,addthegrahamcracker,lemonzest,salt,andpepper.Placetheskimmilkinaseparatemixingbowl.

2.Dunkthefishinthemilk,thenlightlycoatwiththecrackermixandtransfertoa13x9inchbakingdish.Drizzletheoilandpecansoverthefishandplaceinoven.Bakeforabout10minutes,oruntilfishflakeseasilywithafork.

TunaSaladStuffedPeppers

Servings:4(3peppersperserving)PrepTime:5–10mins(PerServing)Calories:152


Ingredients•2cans(6ounceseach)chunktunainoil,drained•1/2teaspoonsmokedpaprika

•1/2teaspoonlemonzest


•1tablespoonextra-virginoliveoil•saltandgroundblackpepper,totaste•1jar(12)wholepiquillopeppers•12medium-sizedwholebasilleavesDirections1.Inamedium-sizedmixingbowl,addthetunaandseparate.Stirinthepaprika,lemonzest,lemonjuice,oil,salt,andpepper,andmixwell.

2.Drythepeppersandcarefullysplitthemopen,rollingthemoutflat.Removetheseeds,thenaddawholebasilleaf,topwiththetunamixtureandrolltoclose.

SavorySoyandWhiteWineHalibut

Servings:4PrepTime:10mins&1hrmarinationCookingTime:30mins(PerServing)


Ingredients•4halibutfilets(6ounceseach)•2tablespoonsextra-virginoliveoil•2tablespoonslow-sodiumsoysauce•2tablespoonslemonjuice

•2tablespoonswhitewine


•2(quarter-sized)piecesfreshginger,peeledandminced•saltandgroundblackpepper,totaste•3mediumleeks(whitepartonly),thinlysliced•2redbellpeppers,seededandthinlyslicedDirections1.Inamedium-sizedmixingbowl,addtheoliveoil,soysauce,lemonjuice,whitewine,garlic,ginger,salt,andpepper,andmixwell.Putthehalibutinaziplockbagandpourthemarinadeovertop.Placeinrefrigeratorforatleast1hour,shakingoccasionally.

2.Preheatthebroiler.Removethefishfromthemarinadeandsetaside.Placealargeskilletovermediumheatandpourinthemarinade.Addtheleeksandredpepperandcookfor15minutes,oruntiltender.

3.Meanwhile,placethefishonabakingpanandunderthebroiler,4–6inchesfromtheheat.Cook4–5minutes,flipandcookanother4minutes,oruntilfleshisopaquethroughandflakeseasily.Topwithvegetablesandsauce.

CreamyScallopFettuccine

Servings:5(11/2cupsperserving)PrepTime:10–15minsCookingTime:20mins(PerServing)Calories:361

Protein:32gramsCarbohydrates:47gramsFat:4gramsIngredients•1poundlargeseascallops•8ounceswholegrainfettuccine•1bottle(8ounces)clam

juice(getlowestsodiumyoucanfind)•1cupskimmilk

•3tablespoonscornstarch

•saltandgroundblackpepper,totaste•3cupsfrozenpeas,thawed•1/2cuplow-fatParmesancheese,grated•1/3cupchives,chopped


•1teaspoonlemonjuice

Directions1.Cookpastaaccordingtopackagedirections.

2.Meanwhile,drythescallopswithapapertowelandsprinklewithsalt.Coatalargenonstickskilletwithcookingsprayandplaceovermedium-highheat.Addthescallopsandcookuntilgoldenbrown,about2–3minutesperside.Removefrompanandsetaside.

3.Addtheclamjuicetothepan.Inamedium-sizedmixingbowl,addthemilk,cornstarch,salt,andpepper,andwhiskuntilsmooth.Pourthemilkmixtureintothepanandwhiskwiththeclamjuice.Oncethemixtureissimmering,stirconstantlyuntilsaucehasthickened,about1–2minutes.

4.Placethescallopsandpeasintotheclamsauceandbringtoasimmer.Addthefettuccine,chives,lemonzest,lemonjuice,andmostoftheParmesan,andmixtogetherwell.Removefromheatandtopwithalittleextracheese.

Lemon-GarlicShrimp

Servings:4PrepTime:10minsCookingTime:10–15mins(PerServing)Calories:205Protein:30gramsCarbohydrates:15gramsFat:4gramsIngredients•1pound

rawshrimp

•2redbellpeppers,seededanddiced•2poundsasparagus,cutinto1-inchpieces•2teaspoonslemonzest

•1/2teaspoonsalt

•2teaspoonsextra-virginoliveoil•5clovesgarlic,minced

•1cuplow-sodiumchickenbroth•1teaspooncornstarch

•2tablespoonslemonjuice•2tablespoonsfreshparsley,choppedDirections1.Coatalargenonstickskilletwithcookingsprayandplaceovermedium-highheat.Addthebellpeppers,asparagus,lemonzest,and1/4teaspoonofthesalt.Sautéuntilvegetablesbegintosoften,about6minutes.Transfervegetablestoabowl,cover,andsetaside.

2.Addtheoilandgarlictothepanandsautéfor30seconds.Stirintheshrimp.Inasmallbowl,addthebrothandcornstarchandwhisktocombine.Pourinthebrothmixtureandremaining1/4teaspoonofsaltandstir.

3.Cook,stirringfrequently,untilthesaucethickensandtheshrimparepinkandcookedthrough,about2–3minutes.Removefromtheheat,addthelemonjuiceandparsley,mixtogether,andservetheshrimpoverthevegetables.

SearedWasabiTuna



Ingredients•4tunasteaks,about3/4inchthick(6ounceseach)•13/4cupwater

•3largeearsofcorn,shuckedandkernelsremoved(about2cups)•1teaspoonwasabipaste

•salt,totaste

Directions1.Inasmallsaucepan,add13/4cupswater,11/2cupsofcorn,andsalt.Bringtoaboilovermedium-highheat,thenreduceheatandsimmeruntilcornisverysoft,about20minutes.Transfercookedcorntoablenderandblenduntilsmooth.Pourintoasmallmixingbowl,addthewasabipaste,andmixthoroughly.

2.Placethesmallsaucepanbackovermediumheatandaddtheremaining1/2cupofcornandjustenoughwatertocover.Cookfor10minutes,oruntilcornissoft.

3.Meanwhile,addsalttobothsidesofthetunasteaksandrubintomeat.Coatalargenonstickskilletwithcookingsprayandplaceovermedium-highheat.Oncepanishot,addthetunaandseareachside,about3minutes.

4.Drainthecorn,platethefishandtopwithcornandwasabisauce.

5Fast&SimpleCannedTunaRecipes

Cannedtunaisagreatfastfoodbecauseit’shighinprotein,lowinfat,andcanbequicklypreparedinmanyways.Eachoftheserecipescanbepreparedinlessthan15minutes.

Belowarefivedifferentwaystomakequickandtastycannedtunasnacks.Irecommendthatyousticktothelowest-sodiumbrandspackedinwater.

TunaSaladStuffedPitaServings:2Calories:184

Protein:16gramsCarbohydrates:28gramsFat:2gramsIngredients•3ouncescannedtuna(drained)•1hardboiledeggwhite

•2tablespoonsdicedcelery•2tablespoonsraisins

•1tablespoondicedscallion•2teaspoonslow-fatmayonnaise•1/2teaspoonDijonmustard•2tablespoonsdicedpineapple•1wholegrainpita

Directions1.Inamedium-sizedmixingbowl,addalloftheingredientsexceptthepita.Mixuntilwellcombined,divideinto2equalportions.Cutthepitainhalf,stuffeachhalfwith1portionofthetunasalad.

TunaMeltServings:1Calories:340

Protein:38gramsCarbohydrates:32gramsFat:7gramsIngredients•3ouncescannedtuna(drained)•1teaspoonlow-fatmayonnaise•dashofhot

sauce

•1/2teaspoonlemonjuice

•2sliceswholegrainbread•2slicestomato

•delisliceoflow-fatcheddarcheese•saltandgroundblackpepper,totasteDirections1.Inamedium-sizedmixingbowl,addthetuna,mayo,hotsauce,lemonjuice,salt,andpepper.Mixuntilwellcombined.Placeonwholegrainbread,topwithtomatoslices,cheese,andremainingsliceofbread.Meltthecheeseinanovenortoasteroven.

SchoolyardTunaServings:1Calories:349


Ingredients•3ouncescannedtuna(drained)•1/4cuplow-fatcottagecheese•3tablespoonsslicedalmonds•3tablespoonsraisins

•2tablespoonscarrots,shreddedDirections1.Inamedium-sizedmixingbowl,addalloftheingredientsandmixuntilwellcombined.

TunawithPicodeGalloServings:4Calories:150

Protein:16gramsCarbohydrates:17gramsFat:2gramsIngredients•6ouncescannedtuna(drained)•2dicedRomatomatoes

•1/4cupchoppedfreshcilantro•2tablespoonslimejuice•1/4cupdicedredonion•1dicedsmallserranochili•4piecestoastedwholegrainbread•1/2teaspoonsalt

Directions1.Inamedium-sizedmixingbowl,addalloftheingredientsexceptthebread.Mixuntilwellcombined,divideinto4equalportions,andservewithpieceoftoastedwholegrainbread.

SpicyTunaServings:1Calories:117

Protein:22gramsCarbohydrates:4gramsFat:1gram

Ingredients•3ouncescannedtuna(drained)•1tablespoondicedpickledjalapeños•1teaspoonhotsauce

•4tablespoonsdicedtomatoes•1/8teaspooncayennepepper

•saltandgroundblackpepper,totasteDirections1.Inamedium-sizedmixingbowl,addalloftheingredientsandmixuntilwellcombined.

10

PASTA&GRAINS

Carbohydratesareavitalsourceofenergyforyourbody.Theyprovidefuelintheformofglucoseandglycogenandarethemacronutrientthatyoumanipulatemostwhentryingtogainmuscleorlosefat.Whenyou’reeatingtogainmuscle,theabundanceofcarbsinyourdietnotonlyincreasesyourstrengthandenduranceinthegym,butalsogivesyouanoverallsenseofsatietyandwell-being.Whenyou’reeatingtolosefat,yourdrasticallyloweredcarbintakenotonlyleadstodroppedpounds,butalsogivesyouthatdry,hardlook.

Agoodsourceofslow-burning,low-fatcarbohydratesarewholegrainssuchaswheat,brownrice,quinoa,oats,andbarley.Whatarewholegrains,exactly?They’regrainsthatcontainalltheessentialpartsandnaturallyoccurringnutrientsoftheentiregrainseed.Ifthegrainhasbeenprocessed(cracked,crushed,rolled,choppedup,orcooked)andstillhas100%oftheoriginalkernel,it’sstillawhole-grainproduct.

Incontrasttowholegrainsarerefinedgrains,whicharegrainsthathavebeenconsiderablymodifiedfromtheirnaturalstate.Modificationsincludeprocessesthatremoveessentialpartsofthegrain,bleaching,andmixingbackinafractionofthenutrientsremoved.

So,sticktothewholegrainsandreaptheirmanybenefits,suchasreducedriskofstroke,diabetes,andheartdisease,healthierbloodpressurelevels,reductionofinflammation,andmore.

Asyou’llsee,thepastarecipesinthissectionalwayshavesomeformofproteinaddedbecauseoneservingofwhole-grainpastahasonlyabout7gramsofprotein.

Asanote,thepastameasurementsgivenarethedryweight.You’llneedascaletomeasurethemexactly.

Also,Irecommendlightlysaltingthepastawaterandnotaddingoiltothewater.Doingsoactuallymakesitharderforthesaucetosticktothepasta.

ChickenCacciatore

Servings:4PrepTime:5minsCookingTime:40–45mins(PerServing)Calories:454Protein:45gramsCarbohydrates:48gramsFat:7gramsIngredients•6

ouncesquinoarotellepasta•4boneless,skinlesschickenbreasts(6ounces),rinsed,dried,trimmedoffat,cutintostrips•1tablespoonvegetableoil•1/2mediumonion,chopped•1/2cupfreshmushrooms,thinlysliced•1clove

garlic,minced

•1can(28ounces)ofplumtomatoes,withjuice•1/2cupdryredwine

•1teaspoondriedoregano

•1bayleaf

•1/2cupfreshparsley,choppedDirections1.Heattheoilinalarge,deepskilletovermedium-highheat.Addthechickenandbrownonbothsides.Addtheonions,mushrooms,andgarlicandsautéuntilvegetablesaretender.

2.Addthetomatoes,wine,oregano,andbayleafandreduceheattomedium-low.Coverandsimmerfor30–35minutes,oruntilchickeniscookedthroughandsaucehasthickened.Stiroccasionally.

3.Meanwhile,cookthepastaaccordingtopackagedirections.

4.Addthecookedpastaand1/4cupofthepastawatertothechicken,cookfor1–2minutes,mixingwellsothesaucestickstothepasta.Removebayleafandtopwithfreshparsley.

ChickenPestoPasta



Ingredients•4ounceswholegrainziti

•1boneless,skinlesschickenbreast(6ounces),rinsed,dried,trimmedoffat,cutintosmallcubes•25freshbasilleaves,finelychopped•1teaspoongarlic,minced

•1tablespoonwarmwater

•2tablespoonscrushedpinenuts•1tablespoonextra-virginoliveoil•saltandgroundblackpepper,totaste•2tablespoonsParmesancheese,gratedDirections1.Bringapotoflightlysaltedwatertoaboil,cookthepastaaccordingtothepackagedirections.

2.Inalargebowl,mixthebasil,garlic,water,pinenuts,andoil.

3.Turnonthestovetomediumheatandcoatyourpanorskilletwithcookingspray.

4.Begintocookthechickeninthepan.Oncealmostcooked,reducetheheatandstirinyoursalt,pepper,pesto,andParmesan.Cookuntilchickenisnolongerpinkoninside,stirintocookedpasta.

ChickenFettuccineWithMushrooms



Ingredients•8ounceswholegrainfettuccine•2boneless,skinlesschickenbreasts(6ounceseach),rinsed,dried,trimmedoffat,cutintostrips•2tablespoonsextra-virginoliveoil•3clovesgarlic,minced

•2ounces(around1to11/2cups)shiitakemushrooms,stemmedandsliced•2tablespoonslemonjuice

•2teaspoonslemonzest

•saltandgroundblackpepper,totaste•1/2cupParmesancheese,grated•1/2cupfreshbasil,chopped

Directions1.Cookpastaaccordingtopackagedirections.Whenyoudrainthepasta,save1/2cupofthepastawater.

2.Meanwhile,heattheoilinalargenonstickskilletovermediumheat.Addtheslicedchickenandcookfor3–4minutes,addthegarlicandmushrooms.Cook,stirringoccasionallyfor4–5minutesoruntilthemushroomsareniceandtender.Stirinthelemonjuice,lemonzest,salt,andpepperandremovefromtheheat.

3.Addthepasta,1/2cupofpastawater,Parmesan,andbasiltotheskilletandtoss.

PastaSaladWithChicken




Ingredients•8ounceswholegrainbow-tiepasta•3cups(about3breasts)cookedchickenbreast,shredded•1can(8ounces)chickpeas,drainedandrinsed•1can(2.25ounces)slicedblackolives,drained•2sticksofcelery,chopped

•2cucumbers,peeledandcutintochunks•1/2cupcarrots,shredded

•1/2cupsweetonion,chopped

•2tablespoonsParmesancheese,shredded•3tablespoonsextra-virginoliveoil•1/2cupredwinevinegar

•1/2teaspoonWorcestershiresauce•1/2teaspoonspicybrownmustard•1/2teaspoongarlic,minced

•2tablespoonsfreshItalianparsley,chopped•1tablespoonfreshbasil,choppedor1teaspoondriedbasil•1/4teaspoongroundblackpepperDirections1.Cookthepastaaccordingtothepackagedirections;drain.Runpastaundercoldwaterforabout30secondsoruntilcompletelycool,thentransfertoalargemixingbowl.

2.Addtheremainingingredientsandmixthoroughly.

3.Coverthebowlandplaceintherefrigeratorovernight,orforatleast4hours.Mixpriortoserving.

BeefLasagna

Servings:4PrepTime:10minsCookingTime:50mins–1hr(PerServing)


Ingredients•6no-boillasagnanoodles

•1/2poundextra-leangroundround•1teaspoonextra-virginoliveoil•1/2smallyellowonion,chopped•1/2teaspoondriedoregano

•pinchofgroundblackpepper

•2cupslow-sodiumtomatosauce•1cupfat-freericottacheese•1tablespoonParmesancheese,grated•1zucchini,thinlysliced


2.Heatoilinalargenonstickskilletovermedium-highheat.Addthegroundbeef,onion,oregano,andpepper.Stirwhilebreakingapartthebeef,forabout6–8minutes,oruntilthebeefisfullycooked.Stirinthetomatosauceandbringtoaboil,thenremovefromtheheat.

3.Inabowl,mixthericottaandParmesan.

4.Now,tobuildthelasagna,takea9x5inchbakingdishandbeginbylayering1/2cupofthesauce,2ofthenoodles,1/2cupofthecheesemix,another1/2cupofthesauce,and1/2ofthezucchini.Addthenext2noodlesandrepeat1/2cupofcheese,1/2cupofsauce,and1/2ofthezucchini.Finishbytoppingthezucchiniwiththeremaining1/2cupofsauceand2noodles.

5.Coverthedishwithfoilandbakeintheovenfor30minutes.

6.Removethefoil,thenbakefor15minuteslonger.Removefromtheovenandletsitforatleast10minutesbeforeserving.

AsparagusandGoatCheesePasta



Ingredients•8ounceswholegrainthinspaghetti•1poundasparagus,withbottomscutoff•1tablespoonunsaltedbutter•2tablespoonsall-purposeflour•1can(14ounce)low-sodiumchickenbroth•4ouncesgoatcheese

•1teaspoonlemonzest

•pinchofgroundblackpepper•1/2cupParmesancheese,gratedDirections1.Bringalargepotoflightlysaltedwatertoaboilandaddthenoodles,cooktopackageinstructions.

2.Meanwhile,heatalargepanoflightlysaltedwatertoboilingoverhighheat.Addtheasparagusandblanchintheboilingwaterfor3minutes,oruntiltheyturnbrightgreen.Removeandrinseundercoldwatertostopthecooking.

3.Heatasaucepanovermedium-highheat,addthebutter.Oncethebutterismeltedwhiskintheflour.Addthebrothandcookfor2minutes,stirringconstantly,untilthesaucethickens.Mixinthegoatcheeseandlemonzest.

4.Addthespaghettiandasparagustothepanandtoss,coveringthepastainsauce.ServewithpepperandtheParmesan.

PorkTenderloinStir-Fry



Ingredients•8ouncesricenoodles

•1poundporktenderloin,trimmedoffat•1/3cupwater

•1/4cupShaoHsingricewineordrysherry•2tablespoonslow-sodiumsoysauce•2teaspoonscornstarch

•1tablespoonpeanutoilorcanolaoil•1mediumonion,thinlysliced•1poundbokchoy(about1mediumhead),•trimmedandcutintolong,thinstrips•1tablespoongarlic,minced

•1tablespoonchili-garlicsauceDirections1.Bringalargepotoflightlysaltedwatertoaboilandaddnoodles,cookaccordingtopackageinstructions.Drain,quicklyrinsewithcoldwatertostopfromfurthercooking.

2.Whilethepastaisboiling,slicetheporkintothinrounds,thencuteachroundintomatchsticks.

3.Inasmallbowlwhiskthewater,ricewine(orsherry),soysauce,andcornstarch.

4.HeattheoilinaDutchovenovermediumheat.Addtheonionandcookfor2–3minutes.Oncetheonionsaresoftened,addthebokchoyandcook,stirringoccasionallyuntilitbeginstosoften,about5minutes.Addthepork,garlic,andchili-garlicsauce.Stiroccasionallyuntiltheporkisjustcookedthrough,about2–3minutes.

5.Takeyourcornstarchmixtureandgiveitaquickwhisk,thenaddtotheDutchovenandbringtoaboil.Stirfrequentlyfor2–4minutesuntilthesaucehasthickened.Serveontopofthenoodles.

thickened.Serveontopofthenoodles.

11

SALADS

TheShreddedChefisallabouteatinghealthy,high-qualityproteins,carbs,andfatstomaximizemusclegrowthandfatloss.Wholegrainsandanimalproteinsareavitalpartofthis,asareplantfoods.Fruitandvegetablesprovideessentialvitaminsandmineralsthatsupportmanyphysiologicalprocessesconnectednotonlywithbuildingmuscleandlosingfat,butalsowithgeneralhealthandvitality.

Theonepitfallofsaladsisdressing.Prettymucheverydressingyoucouldbuyinyourlocalgrocerystoreisfullofsodium,unhealthyfats,andchemicaladditives.That’swhyIrecommendmakingyourowndressingsfromhigh-qualityingredients.

AlittletrickIlearnedforeatinglessdressing(importantwhendietingtoloseweight)istodothefollowing:insteadofspooningabunchofdressingoveryoursalad,keepitontheside.Dipyourforkinitbeforeeachbite,anddrizzleitoverafewbites’worthofsalad.Youwon’tfeelcheatedintermsoftasteandwillbesurprisedathowmuchlessdressingyouusebydoingthis.

Delicioussaladsareagreatwaytogetinsomeofyourdailyservingsoffruitandvegetables.Ieatasaladalmosteveryday,regardlessofwhetherI’meatingtogainmuscleorlosefat.

Thissectionstartswithsomerecipesforafewhealthysaladdressings(incaseyoudon’twanttomakeoneofthefull-blownrecipesgiven)andthengetsintosomefull-saladrecipes.

RedWineVinaigretteDressingServings:2Calories:124


Ingredients•2tablespoonsextra-virginoliveoil•2tablespoonsredwinevinegar•1/2teaspoonDijonmustard

•1/4teaspoondriedthyme

•1/4teaspoonmincedgarlic

•pinchofgroundblackpepperDirections1.Mixalltheingredientsinabowl(how’sthatforsimple?).

BalsamicVinaigretteServings:2Calories:133


Ingredients•2tablespoonsextra-virginoliveoil•2tablespoonsbalsamicvinegar•1/2teaspoonfreshbasil,chopped•1/2teaspoonhoneymustard(usethelowestsodiumoneyoucanfind)•1/4teaspoonmincedgarlic

•pinchofgroundblackpepper

Directions1.Mixalltheingredientsinabowl.

CreamyWhiteVinegarDressingServings:4Calories:11

Protein:1gramCarbohydrates:2gramsFat:0grams

Ingredients•1/4cupfat-freeplainyogurt•1tablespoonfat-freesourcream•1tablespoonfreshcilantro,chopped•1teaspoonwhitevinegar

•1/4teaspoonmincedgarlic

•pinchofgroundblackorwhitepepperDirections1.Mixalltheingredientsinabowl.

SteakandSweetPotatoSalad



Ingredients•1filetmignon,about1inchthick(8ounces)•1/2tablespoongroundblackpepper•1largesweetpotato

•4mediumwhitebuttonmushrooms,stems•trimmedandsliced

•2scallions,thinlysliced

•2cupsmixedbabygreens

Directions1.Coatthesteakwithpepperonallsidesandpressthepepperintothemeat.Coatasmallskilletincookingsprayandplaceovermediumheat.Addthesteakandcookuntilsearedandnicelybrowned,about4minutes,flipandcookforanother5minutesovermedium.Removefromthepanandsetasidetocooltoroomtemperature.

2.Meanwhile,puncturethesweetpotatoinafewplaceswithaknifeorforkandplaceinthemicrowaveonhighfor5minutes,turnandheatforanother5minutes.

3.Addthebabygreenstoalargesaladbowl.Oncethesteakandpotatoeshavecooled,cutthesteakintoslicesandthepotatointochunks.Scatterthemushroomsandpotatoesoverthegreens,thenaddthesteakandtopwithscallions.Divideinto2equalportionsandtopwithdressingofyourchoice.

ClassicCobbSalad



Ingredients•1smallheadiceberglettuce,chopped•2boneless,skinlesschickenbreasts(6ounceseach),cooked,andcutintosmallcubes•2hardboiledeggs,chopped

•2mediumtomatoes,chopped

•1avocado,sliced

•1cupcarrots,grated

•1/4cuplow-fatmildcheddarcheese,shreddedDirections1.Evenlydividethelettucebetweentwolargebowls.

2.Tossintherestoftheingredientsandservewithdressingofyourchoice.

Spinach&SalmonSalad



Ingredients•2wildAtlanticsalmonfillets(6ounceseach),rinsedanddried•1teaspoonfreshparsley,chopped,or•1teaspoondriedparsley

•1/2mediumlemon,juiced

•1teaspoongroundblackpepper•1teaspoonextra-virginoliveoil•1clovegarlic,minced

•1/2cupsweetonion,chopped

•20asparagusspears,withbottomscutoff•1/2yellowbellpepper,cored,seeded,andcutintostrips•1tablespoonhoneymustard(usethelowestsodiumoneyoucanfind)•4cupsspinachleaves

•10grapeorcherrytomatoes,halved•1/2cupblueberries

•1tablespoonsliveredalmonds

Directions1.Chooseaskilletthat’slargeenoughtoallowthesalmontolieflat;youmayneedtocutthesalmoninhalftoaccommodatethis.

2.Placethesalmonintheskilletskinsidedown,addtheparsley,lemonjuice,andblackpepper.Coverwithabout1inchofwater,orenoughtocomejustoverthetopofthefish.

3.Turntheheatonmediumandbringthewatertoagentlesimmer,letsimmerforabout10minutes,oruntilthefishisopaque.Removefromtheheatandcover.

4.Inanonstickskilletovermedium-highheat,addtheoil,garlic,andonion.Cookforabout3minutes,oruntillightlybrowned.Addtheasparagusandbell

Cookforabout3minutes,oruntillightlybrowned.Addtheasparagusandbellpepper.Bringtheheatdowntomediumandcookfor2–3minuteslonger,oruntiltheveggiesareslightlytender.Finishbystirringinthehoneymustardandcookingfor30secondslongertocaramelize.

5.Nowtopreparethesalad,evenlydivideyourspinach,tomato,andblueberriesbetweentwoplates.Carefullyremoveyoursalmonfromthepanandgentlyscrapeofftheskinandfat.Topeachplatewithhalfofthesalmon,layyourveggiesontopandsprinklewithalmonds.

Quick&EasyProteinSalad

Servings:1PrepTime:15–20minsCalories:323

(PerServing)Protein:28gramsCarbohydrates:29gramsFat:13gramsIngredients•2cupsbabyspringmix•2scallions,chopped

•1/2cucumber,halvedandsliced•4mushrooms,halvedandsliced•1/4mediumavocado,diced•1/2cupfat-freecottagecheese•1hardboiledegg,diced•1lemon,juiced

•1clovegarlic,minced•3tablespoonslow-fatbuttermilk•saltandgroundblackpepper,totasteDirections1.Addthespringmix,scallions,cucumber,mushrooms,avocado,cottagecheese,andhardboiledeggtoamedium-sizedmixingbowlandtoss.Transfertolargeplate.

2.Inasmallmixingbowl,addthelemonjuice,garlic,buttermilk,salt,andpepperandmixwell.Pourdressingoversalad.

TropicalChickenSalad



Ingredients•1boneless,skinlesschickenbreast(6ounces),cooked,andcutintocubes•1/8cupcelery,diced

•1/4cuppineapple,cutintochunks•1/4cuporange,cutintochunks•1tablespoonpecans,chopped

•1/4cupseedlessgrapes,halved•2cupsromainelettuce

•saltandgroundblackpepper,totasteDirections1.Combineallingredientsexceptforthelettuceinalargebowl.

2.Gentlymixuntilwellcombinedandseasonwithsaltandpepper.

3.Serveontopofthelettuceleaves.

12

SIDES

Thefollowingsidedishescanbeincludedwithyourmeals,notonlytoaddsomeexcitementandvarietyoftaste,butalsotohelpyoumeetyournutritionalrequirements.Becreative,mixandmatchsideswithmaindishes,andyou’lldiscoverfoodcombinationsthatyou’llcomebacktotimeandtimeagain.

GreenBeansAlmondine




Ingredients•1poundfreshgreenbeans,washedandtrimmed•1/2teaspoonextra-virginoliveoil•1/4cupsliveredalmonds

•saltandgroundblackpepper,totasteDirections1.Bringalargepotofwatertoaboilonhighheat.Addthegreenbeansandboilfor2–4minutes,oruntiltender.

2.Drainthebeansandplaceinalargebowl.Stirintheoil,salt,andpepper.

3.Heatanonstickskilletovermedium-highheat.Coatthealmondsincookingsprayandaddtohotskillet.Stirfrequentlyfor2–3minutes,oruntiltoasted.Reduceheattomediumandaddthegreenbeanmixture.Cookforanother2minutes,stirringoccasionally.

BakedYellowSquash

Servings:4PrepTime:5minsCookingTime:15–20minsCalories:75Protein:6gramsCarbohydrates:11gramsFat:2grams

Ingredients•1teaspoonextra-virginoliveoil•2eggwhites

•1/2cupskimmilk

•2/3cuplow-carbbreadcrumbs•1tablespoonParmesancheese,shredded•1/2teaspoononionpowder

•1/2teaspoonpaprika

•1/2teaspoondriedparsley


•1/4teaspoongroundblackpepper•2largeyellowsquash,quarter-cutlengthwise,thencutinhalfwidthwiseDirections1.Preheattheovento450°F.

2.Inmedium-sizedbowl,lightlywhisktheeggwhitesandmilk.

3.Inadifferentmedium-sizedbowl,addthebreadcrumbs,cheese,onionpowder,paprika,parsley,garlicpowder,andpepper.Mixwell.

4.Dunkthesquashintheeggmixtureandthencoatinthebreadcrumbmixture.

5.Coatabakingdishintheoilandaddtheeggplantcutsideup.Placeintheovenfor15minutes,oruntilbrowned.

RoastedGarlicTwice-BakedPotato

Servings:6PrepTime:5minsCookingTime:1hr20–30mins(PerServing)


Ingredients•6medium-sizedbakingpotatoes•1wholegarlicbulb

•1teaspoonextra-virginoliveoil•2tablespoonsunsaltedbutter,softened•1/2cupskimmilk

•1/2cuplow-fatbuttermilk

•11/2teaspoonsfreshrosemary,minced•1/2teaspoonsalt

•1/2teaspoongroundblackpepper•dashofpaprika

Directions1.Placethepotatoesonabakingsheetandbakeat400°Ffor45–55minutes,oruntiltender.

2.Meanwhile,removetheouterpaperyskinfromgarlic,drizzlewithoilandwrapin2sheetsofheavy-dutyfoil.Addthegarlictotheovenfor30–35minutesoruntilsoftened.Letgarlicandpotatoescoolforabout10minutes.

3.Oncecoolenoughtohandle,cutathinsliceoffthetopofeachpotatoanddiscard.Scoopoutthepulpuntiljustathinshellremains,placethepulpinalargemixingbowl,addthesoftenedbutterandmash.

4.Cutthetopoffofthegarlichead,leavingtherootintact,andsqueezethesoftenedgarlicintothebowlwiththepotatoes,addthemilk,buttermilk,rosemary,salt,andpepperandmixwell.

5.Spoonthepotatomixturebackintotheshellsandplacebackonthebakingsheet.Bakeat425°Ffor20–25minutes,oruntilheatedthrough.Removefromovenandaddadashofpaprikatoeachtop.

SweetPotatoChips

Servings:6PrepTime:5minsCookingTime:25mins,oruntilcrispy(PerServing)

Calories:82Protein:1gram


Ingredients•2medium-sizedsweetpotatoes,peeledandthinlysliced•1tablespoonextra-virginoliveoil•1/2teaspoonsalt

Directions1.Positiononerackinthecenterandoneinthelowerpositionoftheovenandpreheatovento400°F.

2.Placethesweetpotatoesinalargebowlanddrizzleoliveoilovertop,tosstocoatwell.Spreadpotatoesevenlyover2bakingsheetsandplaceinoven.Bake,flippingoncehalfwaythrough,untilcentersaresoftandedgesareslightlycrispy,about22–25minutes.Sprinklesaltovertop.

Mike’sDeliciousBrownRice

Servings:4PrepTime:Under5minsCookingTime:50mins–1hr(PerServing)


Ingredients•1cuplong-grainbrownrice

•2cupslow-sodiumchickenbroth•1/2cupcarrots,shredded

•1/2cupzucchini,shredded

•3tablespoonssunflowerkernels•3tablespoonsslicedalmonds

•1/4teaspoonredpepperflakes•2tablespoonsfreshparsley,mincedDirections1.Addthericetothechickenbrothandbringtoaboil.Reduceheattomedium-lowandcoverwithatightfittinglid,letcookfor50minutes.

2.Removericefromheatandletsitcoveredfor10minutes.

3.Whenthericeisalmostfinished,coatalargeskilletincookingsprayandplaceovermedium-highheat.Addthecarrotandzucchiniandsautéfor2minutes.Addthesunflowerkernels,almonds,andredpepperflakesandcookuntilthealmondsarebrowned.

4.Addthericeandparsley,combineingredientswell,andsautéfor1minutesoflavorscanmix.

MushroomRisotto



Ingredients•1cupArboriorice

•3smallonions,finelychopped•1clovegarlic,crushed

•1teaspoonfreshparsley,minced•saltandgroundblackpepper,totaste•11/2cupsfreshmushrooms,sliced•1cupskimmilk

•1/4cupfat-freehalfandhalf•3cupslow-sodiumchickenbroth•1teaspoonunsaltedbutter

•1/2cuplow-fatParmesancheese,gratedDirections1.Coatalargeskilletincookingsprayandplaceovermedium-highheat.Addtheonionandgarlicandsautéuntilonionistender.Removethecrushedgarlicandstirintheparsley,salt,pepper,andmushrooms.Reduceheattolowandcookuntilmushroomshavesoftened.

2.Addthemilkandcreamtotheskillet,mixeverything,thenstirintherice.Bringtoasimmer,thenstirinthechickenbrothonecupatatime,untilitisabsorbedbytherice.

3.Oncethericeisfinishedcooking,stirinthebutterandcheese,letcheesemeltforaminute,thenremovefromheat.

CranberryQuinoaSalad



Ingredients•1cupquinoa,rinsed

•11/2cupswater

•1/4cupredbellpepper,chopped•1/4cupyellowbellpepper,chopped•1smallredonion,finelychopped•11/2teaspoonscurrypowder•1/4cupfreshcilantro,chopped•1lime,juiced

•1/4cupslicedalmonds,toasted•1/2cupcarrots,minced

•1/2cupdriedcranberries

•saltandgroundblackpepper,totasteDirections1.Pourthewaterinalargesaucepan,coverwithatightfittinglid,andplaceoverhighheat.Oncewaterstartstoboil,pourinthequinoa,reduceheattolow,andcover.Simmeruntilthewaterhasbeenabsorbed,about15–20minutes.Transferthequinoatoalargemixingbowlandplaceintherefrigeratoruntilcold.

2.Oncethequinoaischilled,stirinthebellpeppers,redonion,currypowder,cilantro,limejuice,slicedalmonds,carrots,cranberries,salt,andpepper.

CouscousSalad



Ingredients•1box(12ounces)couscous

•8leavesBibblettuce

•2lemons,juiced


•2tablespoonshoney

•1tablespoonDijonmustard

•1teaspoonextra-virginoliveoil•1container(3.5ounces)low-fatfetacheese,crumbled•3plumtomatoes,chopped

•1mediumcucumber,peeledandcutintochunks•1/2onion,finelychopped

•1can(2.25ounces)slicedblackolives,drainedandrinsed•1/4teaspoongroundblackpepper•1/2cupfreshparsley,choppedDirections1.Bringapotoflightlysaltedwatertoaboil.Placeyourcouscousinaseparatebowl;addtheboilingwaterandmixwell.Coverandcookforabout5minutes,oraccordingtopackageinstructions.

2.Meanwhile,placethelettuceleaveson8separateplates.

3.Inasmallbowl,addyourlemonjuice,lemonzest,honey,mustard,andoil.Whisktocombinetheingredientswell.

4.Inadifferentbowl,combinethecookedcouscous,cheese,tomatoes,cucumber,onion,olives,pepper,andparsley.Oncemixed,stirinthelemonjuicemixture.

mixture.

5.Topthelettucewithequalamountsofthecouscoussalad.Thisdishcanbeservedwarmorrefrigeratedandservedchilled.

LemonandCilantroQuinoa



Ingredients•1cupquinoa,rinsed

•1/4cupfreshlemonjuice

•1/2cupfreshcilantro,choppedDirections1.Preparethequinoaaccordingtopackagedirections.Oncecooked,addthelemonjuiceandfreshcilantro.Mixwellandserve.

CurryPotatoesandCauliflower


Calories:234Protein:10gramsCarbohydrates:50gramsFat:1gram

Ingredients•1cauliflowerhead(2–3pounds),cutintoflorets•1pound(around3medium)potatoes,peeledandcutinto1-inchcubes•1mediumonion,chopped

•2clovesgarlic,crushed

•2tablespoonsgarammasalaorcurrypowder•1cuplow-sodiumvegetablebroth•2cupsfrozenpeas

Directions1.Bringapotoflightlysaltedwatertoaboil.Addthecauliflowerandpotatoesandcookfor4–5minutes.Drain.

2.Meanwhile,coataDutchovenincookingsprayandplaceovermediumheat.Addchoppedonionandgarlicandcook2–3minutes,oruntiltheonionsaresoftened.Addthegarammasalaandstirfor1minute.

3.Addthecookedpotatoesandcauliflowerandstirwell,coatingintheonionmixture,addthevegetablebrothanduseittodeglaze(scrapethebottomoftheDutchovenandremoveanystuckbits).Coverandletsimmerfor10minutes.Addthepeas,mixwell,andcoverforanother5–7minutes.

VegetableSauté



Ingredients•1tablespoonextra-virginoliveoil•2clovesgarlic,crushed

•2mediumzucchini,cutinhalf,thenintosticks•2cupsgrapetomatoes

•3cupsbabyspinach

•1tablespoonfreshlemonjuice•pinchofgroundblackpepperDirections1.Heattheoilinapanonmedium-lowheat.Addthegarlicandcookfor1minute,stirinthezucchiniandraisetheheattomedium.

2.Cookfor3–4minutes,stirinthetomatoes,cookforanotherminute,thenstirinthespinach.Cookforanother3–4minutes,thenstirinthelemonjuiceandblackpepper.

BrownRicePilaf



Ingredients•1tablespoonunsaltedbutter•1shallot,chopped

•1cuplong-grainbrownrice,rinsed•saltandgroundblackpepper,totaste•2cupslow-sodiumchickenbroth•1clovegarlic,smashed

•2sprigsfreshthyme

•3tablespoonsfreshflat-leafparsley,chopped•3scallions,thinlysliced

Directions1.Meltthebutterinalargepanovermediumheat.Addtheshallotandcookfor1–2minutes,untiltender.Addthericeandstirwell,coatingwiththebutterandshallotmixture.Cookforafewminutes,untilthericeisglossy.Addsaltandpepper.

2.Stirinthechickenbroth,garlic,andthyme.Coverwithatightfittinglidandcookfor40minutes.Removefromtheheatandletsitfor10minutes.Removethethymesprigsandgarlicclove(optional).Fluffthericewithaspoonorforkandstirintheparsleyandscallions.

HealthySweetPotatoCasserole

Servings:6PrepTime:10–15minsCookingTime:30mins(PerServing)Calories:292


Ingredients•3cupssweetpotatoes,cookedandmashed•1/3cuppackedbrownsugar

•1/3cupskimmilk

•2tablespoonsbutter,melted•1teaspoonvanillaextract

•1/2teaspoonsalt

•2eggwhites

•1/2cuppackedbrownsugar

•1/4cupall-purposeflour

•2tablespoonslow-fatmargarine,chilledDirections1.Preheattheovento350°F.

2.Coata2-quartbakingdishwithcookingspray.

3.Inalargemixingbowl,addthemashedsweetpotatoes,1/3cupbrownsugar,skimmilk,meltedlow-fatmargarine,vanillaextract,salt,andeggwhites.Mixwellandtransfertothebakingdish,spreadingevenly.

4.Inamedium-sizedmixingbowl,addthe1/2cupbrownsugarandflour.Slowlyaddinthe2tablespoonschilledlow-fatmargarineandstiruntilthemixturehastheconsistencyofcoarsecrumbs.

5.Sprinklethecrumbmixtureoverthesweetpotatoesandbakefor30minutes.

Squash&BroccoliStir-Fry



Ingredients•1poundbutternutsquash,peeled,seededand•cutinto1/4-inchslices

•1garlicclove,minced

•1/4teaspoongroundginger

•1cupbroccoliflorets

•1/2cupcelery,thinlysliced•1/2cuponion,thinlysliced•2teaspoonshoney


•2tablespoonssunflowerkernelsDirections1.Coatalargeskilletwithcookingsprayandplaceovermedium-highheat.Addthesquash,garlic,andgingerandstir-fryfor3minutes.Addthebroccoli,celery,andonion,andcontinuetostir-fryfor3–4minutesoruntilallthevegetablesaretender.

2.Meanwhile,inasmallbowl,combinethehoneyandlemonjuiceandmixwell.

3.Placethevegetablesinalargeservingdishandpourthehoneymixtureover,tosstocoat.Sprinklethesunflowerkernelsontop.

13

PROTEINSHAKES

Proteinshakesareagreatwaytohelpmeetdailynutritionalrequirements,andareespeciallygoodforyourpost-workoutmealduetofastabsorptionoftheproteinandhigh-glycemiccarbs.

Irecommendthatyouuseahigh-qualitywhey(IlikeOptimumNutrition’sNaturalWhey)oregg(IlikeHealthy‘nFit’s100%EggProtein)proteinpowderbecausebothtasteprettygoodandhavenoartificialsweeteners.Caseinisalsoagoodoptionforyourbefore-bedproteinduetoitsslowabsorptionrate(thishelpsyoumakeitthroughthenightwithminimalcatabolism).

Idon’trecommendweight-gainerproteinsunlessyouneedtooccasionallyslamdownapost-workoutmealfastanddon’tevenhavetimetomakeapropershake.

Ifyou’regoingtobemakingseveralshakesperday(andmostofusdo),Irecommendthatyousimplymixthepowderwithwaterandthengetyourcarbsfromfruitorothersources.Theshakerecipesgiveninthissectionrequireablenderandotheringredients,andaremoresuitedforyourpost-workoutmeals(mostofthesecontain50+gramsofcarbs),orasamealreplacement.

Kiwi-Banana-MangoMonsterShake



Ingredients•1/2mediumkiwi,peeledandsliced•1/2mediumbanana,sliced

•1/2mediummango,peeledanddiced•1/2cupfreshorcannedpineapple,diced•1scoopvanillawheyproteinpowder•1cupskimmilk

•1/2cuppapaya,diced

•1lemon,juiced

•1/2tablespooncloverhoney

•1packet(1gram)steviaorothersugaralternativeDirections1.Placeallofyouringredientsinablender,blendonhighuntildesiredconsistency.

ChocolateAlmondMochaShake

Servings:1PrepTime:Under5mins(PerServing)Calories:397


Ingredients•1/2cupskimmilk

•1tablespooninstantcoffee

•10unsaltedalmonds

•1tablespoonlecithingranules•2packets(2grams)steviaorothersugaralternative•2scoopschocolatewheyproteinpowder•1cupcrushediceor6–8icecubesDirections1.Startblendingallofyouringredientsexcepttheiceonhigh.Oncemixed,turntheblendertomediumandaddyouricecubesuntildesiredconsistency.

Post-WorkoutPeanutButterBlast

Servings:1PrepTime:5minsCalories:810

(PerServing)Protein:68gramsCarbohydrates:70gramsFat:27gramsIngredients•11/2cupsskimmilk

•1tablespoonvanillaextract•1tablespoonflaxseedoil

•1teaspoonL-glutaminepowder•1tablespoonmicronizedcreatinemonohydrate•1tablespoonpeanutbutter

•1/4cupold-fashionedoats

•1cupcrushediceor6–8icecubes•2scoopsvanillaorchocolatewheyproteinpowder•1banana,frozen

Directions1.Startblendingallofyouringredientsexcepttheiceonhigh.Oncemixed,turntheblendertomediumandaddyouricecubesuntildesiredconsistency.

OrangeJulius



Ingredients•2scoopsvanillawheyproteinpowder•1cuporangejuice

•3/4cupcrushediceor4–6icecubes•1tablespoonvanillaextract•1/2mediumbanana

•3strawberries,frozen

•2packets(2grams)ofsteviaorothersugaralternativeDirections1.Placeallingredientsinblenderandblendonmediumspeeduntildesiredconsistency.

14

PROTEINBARS&SNACKS

Meetingyourdailycaloricandnutritionalrequirementsisgoingtomeaneating“snack”mealsinbetweenyourbreakfasts,lunches,anddinners.Youmighthavetochangeyourdefinitionof“snack,”however.

WhenIsay“snack,”Idon’tmeancrackers,cookies,muffins,cereal,doughnuts,chips,pretzels,icecream,candy,oranyothertemptinglittlelate-nightnibbles.Ifyouhaveanyofthesenutritionallybankruptfoodsinyourhome,Irecommendyouthrowthemoutrightnow.Yes,allofthem,becauseatbestthey’re“empty”caloriesandatworst,actuallyharmfultoyourmuscle-buildingorfat-lossambitions.

Instead,youshouldstockuponhealthysnackssuchaslow-fatcottagecheese,freshfruitsandvegetables,low-fatorfat-freeyogurt,nuts,andgranola.

Whataboutproteinbarsforsnacks?MostproteinbarssoldinstoresarebettersnacksthanSnickersbars,butthat’snotsayingmuch.

Theproblemwithmostproteinbarsistheycontainalargeamountofjunkcarbssuchassugarandhighfructosecornsyrup,andnotmuchprotein(andtomakemattersevenworse,somecompaniessellingthesebarsclaimtheyhavemoreproteinthantheydo!).Mostbarsalsocontainartificialsweetenerssuchassucraloseoraspartame,chemicalstoenhancethetaste,andchemicalpreservatives.There’sjusttoomuchjunkinmosttomakethemwortheating.

Inthissectionofthebook,I’mgoingtoshowyouhowtomakeyourowndeliciousproteinbarsusinghealthy,high-qualityingredients,alongwithafewotheryummysnacks.

ChocolatePeanutButterProteinBars

Servings:8(1barperserving)PrepTime:5mins(PerServing)Calories:278Protein:20gramsCarbohydrates:27gramsFat:11gramsIngredients•3cups

old-fashionedoats•1/2cuppeanutbutter

•1cupskimmilk

•4scoopschocolateorvanillawheyproteinpowder•dashofcinnamon

•1tablespoonsteviaorothersugaralternativeDirections1.Combinealloftheingredientsexceptthesteviainalargebowlandmixuntilastickybatterisformed.Coatashallowbakingdishincookingsprayandspreadthemixtureoutoverthedish.

2.Evenlysprinklethesteviaoverthemixtureandplaceinthefridgeovernight.Cutinto8equalbars.

Protein-PackedYogurtandFruit

Servings:1PrepTime:Under5mins(PerServing)


Ingredients•1container(6ounces)fat-freeplainyogurt•1tablespoonvanillawheyproteinpowder•1packet(1gram)steviaorothersugaralternative•splashofvanillaextract

•1cupfreshpeaches,banana,orotherfruit,choppedDirections1.Mixtheyogurt,proteinpowder,stevia,andvanillaextractinamediumbowl.Stiruntilfullycombined.

2.Topwithfruit.

ProteinPuddingBars

Servings:8(1barperserving)PrepTime:5mins(PerServing)Calories:284


Ingredients•8scoopschocolateorvanillawheyproteinpowder•3cupsold-fashionedoats

•1packagesugar-freefat-freepudding(usesameflavorasprotein)•2cupsskimmilk

Directions1.Combineallingredientsinalargebowlandmixuntilastickybatterisformed.Coatashallowbakingdishincookingsprayandspreadthemixtureoutoverthedish.

2.Placeintherefrigeratorovernight,cutinto8equalbarsonceset.

StrawberryBananaProteinBars

Servings:8(1barperserving)PrepTime:5–10minsCookingTime:35–40mins(PerServing)Calories:199


Ingredients•1cupold-fashionedoats

•6scoopsstrawberrywheyproteinpowder•1/2cupfat-freedrymilkpowder•1/4cupfat-freecreamcheese•2eggwhites

•11/2bananas,mashed

•1/4cupwater

•2tablespoonscanolaoil


2.Sprayashallowbakingdishwithcookingspray.Inamedium-sizedmixingbowl,addtheoatmeal,proteinpowder,anddrymilk.Inaseparatemedium-sizedmixingbowl,combinethecreamcheese,eggwhites,bananas,water,andoilandbeatwithanelectrichandmixeruntilthoroughlycombined.Slowlyaddinthedrymixtureandbeatuntilfullycombined.

3.Pourthebatterintothepreparedbakingdishandbakefor30–35minutes,oruntilatoothpickinsertedintothemiddlecomesoutclean.

No-FatTzatzikiSauce

Servings:16(2tablespoonsperserving)PrepTime:Under5mins(PerServing)Calories:12


Ingredients•1/2largecucumber

•3/4cupplainfat-freeyogurt•1/4tablespoonWorcestershiresauce•1/8cupfreshmint,finelychopped•salt,totaste

Directions1.Peelthecucumberandcutinhalflengthwise,scoopouttheseeds.Finelyslicehalfthecucumberandplaceintoalargemixingbowl.Taketheotherhalfandpureeinafoodprocessororblender,addtothemixingbowl.

2.Addtheremainingingredientstothemixingbowlandmixwell.ForguaranteedfreshnessIrecommendusingwithin3days.

EggWhiteBites

Servings:6PrepTime:5minsCookingTime:8–10minsCalories:50Protein:7gramsCarbohydrates:3gramsFat:1gram

Ingredients•10eggwhites

•1wholeegg

•1tomato,seededandfinelychopped•1mediumonion,finelychopped•1teaspoondriedbasil

•saltandgroundblackpepper,totasteDirections1.Beattheeggandeggwhitesinamediumbowl.

2.Dividemixtureamonga6-cupmuffinpan.Topeachcupwithtomatoes,onionsandbasil.Sprinklewithsaltandpepper.

3.Bakeat350°Fforabout8minutes.

MeanGreenSalsa

Servings:4(1cupperserving)PrepTime:5–10mins(PerServing)Calories:141


Ingredients•2poblanochilipeppers,halvedandseeded•2serranochilipeppers,halvedandseeded•1avocado

•1clovegarlic

•1cupcilantro,chopped

•1/2greenbellpepper,seededandchopped•1/2mediumsweetonion,chopped•1/4headiceberglettuce,chopped•1/2cupwater

•2limes,juiced

•1can(14.5ounces)no-saltdicedtomatoes,drainedDirections1.Placeallofyouringredientsexcludingthetomatoesinablenderorfoodprocessor.Blenduntilmostlysmoothwithsomechunks.Ifyoucan’tfititallatonceyoucanblendinmultiplebatches.

2.Pourintoalargebowlandaddthetomatoes,mixwell.

SizzlingSalsa

Servings:8(1cupperserving)PrepTime:5–10mins(PerServing)Calories:58


Ingredients•6mediumvine-ripenedtomatoes,chopped•4sticksofcelery,chopped

•4jalapeñopeppers,finelydiced•4serranoorotherchilipeppers,finelydiced(optional)•1bunchcilantro,finelychopped•1/2yellowbellpepper,seededandchopped•1cupmango,chopped(optional)•1/2cupsweetonion,chopped

•1/2cupkeylimejuice

•1tablespoonextra-virginoliveoil•pinchofgroundblackpepper

Directions1.Placeallofyouringredientsinalargebowl,toss,andserve.

CornTortillaChips

Servings:1PrepTime:Under5minsCookingTime:10mins(PerServing)Calories:80Protein:2gramsCarbohydrates:16gramsFat:2gramsIngredients•Cooking

spray

•2(6-inch)corntortillas


2.Cutthetortillasinto6wedgesandplacethepiecesonabakingsheet.Lightlyspraybothsidesofthechipswithcookingsprayandbakefor10minutes,oruntilcrispyandbrownedonedges.

PerfectGuacamole

Servings:2PrepTime:5–10mins(PerServing)Calories:295


Ingredients•2ripeavocados

•1/2redonion,finelychopped•2serranochilies,seededandfinelychopped•1/4cupfreshcilantro,chopped•1tablespoonfreshlimejuice•1/2teaspoonsalt

•dashofgroundblackpepper

Directions1.Cuttheavocadosinhalf,pitthemandscoopoutthepeelandplaceinamixingbowl.Addinthechoppedonion,cilantro,lime,salt,pepper,andhalfthechili.

2.Mashtogether,Ipersonallylikemineslightlychunky,soIdon’tmashtoomuch.Taste,addadditionallime,salt,andchilitoreachdesiredflavorandlevelofspice.Ialwaysendupaddingatinybitmoresaltandtherestofthechili,butthat’sjusthowIlikeit!

GarlicVegetableDip

Servings:9(2tablespoonsperserving)PrepTime:2–3mins(PerServing)Calories:20


Ingredients•1cupfat-freesourcream

•2tablespoonsfat-freemayonnaise•1lime,juiced


•pinchofgroundblackpepperDirections1.Placeallofyouringredientsinamedium-sizedmixingbowl,mixwell,andserve.

15

DESSERTS

Don’tworry—Ihaven’tforgottenthesweets.Don’tthinkofyourhardtrainingasalicensetoindulgeintreatsregularly,though.Youcankillyourfatlossprettyquicklybysimplyaddingacouplehundredcaloriestoomanyeachday.

Thatbeingsaid,there’snothingwrongwithhavingadesserteveryweekortwo.WhenI’meatingtogainmuscle,Iusuallyhaveonedessertperweek(althoughsomeweeksIskipit—I’mnotreallyintosugar).WhenI’mdietingtoloseweight,Ineverhavemorethanonesmall,(100-calorie)dessertperweek,andIusuallyhaveoneeverytwoweeks.

TherecipesIgiveherearebetterthanyouraveragedessertrecipesinthattheyhavenosugarandlittlefat.Theyusehigher-qualitycarbsthanyouraveragejunkatthestore,andtheyarehighinprotein.

ProteinPudding



Ingredients•1packagesugar-freefat-freepudding•2cupsskimmilk

•2scoopschocolateorvanillawheyprotein•powder(usesameflavoraspudding)Directions1.Placeallofyouringredientsinamedium-sizedbowl,stirtogethertocombineeverything,thenmixwithanelectrichandmixeruntilitstartstothicken.Placeintherefrigeratorforatleast20minutestoset.

PeachCobbler



Ingredients•3tablespoonsblueberry,raspberry,strawberry,ormixed-fruitpreserves•1can(15ounces)dicedpeachesinwateror100%juice,drained•1/2cuplow-fatcottagecheese•1/2cupwater

•2scoopsvanillawheyproteinpowder•1/4cupall-purposeflour

•2packets(2grams)steviaorothersugaralternative•1/2cupquickcookingoats

•1tablespoonhoney


2.Pourthefruitpreservesintoan8x8inchbakingdishandspreadevenly.Addthepeaches,spreadevenly.

3.Inamixingbowl,addthecottagecheese,water,proteinpowder,flour,andstevia.Mixwellandpouroverthepeaches,spreadingevenly.

4.Inasmallmixingbowl,mixtogethertheoatsandhoney.Pouroverthecheesemixture.

5.Bakefor30minutes,letsit20minutesbeforeserving.

KeyLimePie

Servings:6PrepTime:10–15minsCookingTime:55mins–1hr(PerServing)Calories:

317Protein:9gramsCarbohydrates:61gramsFat:3gramsIngredients•4sheetslow-fathoneygrahamcrackers,crushedintocrumbs•1/2cupapplesauce

•1cupquickcookingoats

•1teaspoongroundcinnamon•3eggyolks

•1can(14ounces)fat-freecondensedmilk•1/3cupkeylimejuice

•2cupsfat-freefrozenwhippedtopping,thawedDirections1.Preheattheovento350°F.

2.Inalargemixingbowl,addthecrackercrumbs,applesauce,oats,andcinnamon.Mixwell.Remove1tablespoonofthemixtureandsetaside.

3.Pourthecrackermixtureina9x1.5inchpiepan.Spreadevenlyandlightlypackitintoandalongthesidesofthepantoformthecrust.Bakefor15minutes.

4.Inamedium-sizedbowl,addtheeggyolks,condensedmilk,andkeylimejuice.Whiskuntilsmooth.Reducetheoventemperatureto250°F,pourthejuicemixtureintothecrust.Bakefor40minutes,oruntilthefillingisfirm.

5.Removefromheat,letsituntilcompletelycool.Transfertorefrigeratorfor4–6hours,oruntilfullychilled.Topwitha2-inchlayerofthewhippedtopping,sprinklewiththe1tablespoonofcrumbmixture,andserve.

ProteinMilkshake

Servings:1PrepTime:Under5mins(PerServing)


Ingredients•1cupskimmilk

•1/2cuplow-fatfrozenyogurt•1/2teaspoonvanillaextract

•1/2scoopwheyproteinpowder(yourchoiceofflavor)Directions1.Placeallingredientsinablenderandblendonlowforafewminutes,untildesiredconsistency.

Honey-BalsamicStrawberries



Ingredients•8cupsstrawberries,washed,topscutoff,andhalved•4lemons,juiced

•1tablespoonbalsamicvinegar

•1teaspoonhoney

Directions1.Inalargemixingbowl,addthestrawberriesandlemonjuice,mixwellandrefrigeratefor2hours.

2.Afterthestrawberrieshavechilled,inaseparatebowl,mixthevinegarandhoney.Drizzlethehoneyvinegaroverthestrawberriesandserve.

BONUSSPREADSHEET

First,IwanttosayTHANKYOUforreadingmybook,TheShreddedChef.

I’mthrilledathowmanypeoplehavewrittenmetosayhowmuchtheyliketherecipesforhelpingwithlosingweight,buildingmuscle,andstayinghealthy.

Chancesareyou’dliketousetherecipesinthisbooktoplanoutyourdailymeals.Thishandyspreadsheetwillhelp!

Inityou’llfindalistofeveryrecipeinthebookalongwiththeircalories,protein,carbs,andfats.Whenyou’replanningyourmeals,allyouhavetodoisskimoverthespreadsheetandpickfoodsthatfityourcaloricandmacronutritionaltargets.Noneedtobrowsethroughtheentirecookbook!

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VisitWWW.BIT.LY/TSC-SPREADSHEETtogetthisspreadsheetnow!

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WOULDYOUDOMEAFAVOR?

Thankyouforbuyingmybook.IhopethatyouenjoytherecipesI’veincludedandthattheyhelpyouinyourmuscle-buildingandfat-torchingendeavors.

Ihaveasmallfavortoask.WouldyoumindtakingaminutetowriteablurbonAmazonaboutthisbook?Icheckallmyreviewsandlovetogetfeedback(that’stherealpayformywork—knowingthatI’mhelpingpeople).

VisitthefollowingURLtoleavemeareview:

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ClickheretoleaveareviewonAmazon.co.uk

Also,ifyouhaveanyfriendsorfamilythatmightenjoythisbook,spreadtheloveandlendittothem!

Now,Idon’tjustwanttosellyouabook—Iwanttoseeyouusewhatyou’velearnedtobuildthebodyofyourdreams.

Asyouworktowardyourgoals,however,you’llprobablyhavequestionsorrunintosomedifficulties.I’dliketobeabletohelpyouwiththese,solet’sconnectup!Idon’tchargeforthehelp,ofcourse,andIanswerquestionsfromreaderseveryday.

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Andlastbutnotleast,mywebsiteiswww.muscleforlife.comandifyouwanttowriteme,[email protected].(KeepinmindIgetalotofemailseveryday,andanswereverythingpersonally,soifyoucankeepyoursasbriefaspossible,ithelpsmeensureeveryonegetshelped!)ThanksagainandIwishyouthebest!

Mike

http://www.muscleforlife.com

mailto:[email protected]

NOPROPRIETARYBLENDS.NOUNDERDOSINGKEYINGREDIENTS.NOPSEUDOSCIENCE.REALWORKOUTSUPPLEMENTSTHAT

REALLYWORK!

ThesupplementindustrycouldbebestdescribedbyObi-WanKenobi’sfamouswords:awretchedhiveofscumandvillainy.

Here’sthebottom-linetruthofthismulti-billion-dollarindustry:

Whilecertainsupplementscanhelp,theydoNOTbuildgreatphysiques(propertrainingandnutritiondoes),andmostareacompletewasteofmoney.

Toomanyproductsare“proprietaryblends”oflow-qualityingredients,junkfillers,andunnecessaryadditives.Keyingredientsarehorriblyunderdosed.There’sadistinctlackofcrediblescientificevidencetobackuptheoutrageousclaimsmadeonlabelsandinads.Thelistofwhat’swrongwiththisindustrygoesonandon.

Andthat’swhyIdecidedtogetintothesupplementgame.

Whatgives?AmIjustahypocriticalsell-out?ShouldyougrabyourpitchforkandrunmeofftheInternet?Well,hearmeoutforaminuteandthendecide.

Thelastthingweneedisyetanothermarketingmachinechurningoutyetanotherlineofhypedup,flashyproductsclaimingtobemoreeffectivethansteroids.

Ithinkthingsshouldbedonedifferently,andIbelieveinbeingthechangeIwanttosee.That’swhyIstartedLEGION.

Yousee,IcreatedLEGIONtonotonlybringuniqueproductstothesupplementworld,buttostartamovement.Here’swhatsetsLEGIONapartfromtherabble:

100%transparentproductformulas.Theonlyreasontouseproprietaryblendsisfraudanddeception.Youdeservetoknowexactlywhatyou’rebuying.

100%science-basedingredientsanddosages.Everyingredientweuseisbackedbypublishedscientificliteratureandisincludedattrueclinicallyeffectivedosages.100%naturallysweetenedwithstevia.Researchsuggeststhatregularconsumptionofartificialsweetenerscanbeharmfultoourhealth,whichiswhyweusestevia,anaturalsweetenerwithprovenhealthbenefits.

Thismightnotsoundlikemuch,butjustwaituntilyoutrytheproducts.

LEGIONsupplementsarenotonlyabettervalueandbetterforyourhealth...theydeliverREALRESULTSyoucanactuallyfeel.

PULSE

Pre-Workout

PULSEprovidesyouwithclinicallyeffectivedosagesofcaffeine,theanine,citrullinemalate,ornithine,andbetaine.It’ssogoodthatyou’llneverwanttouseanotherpre-workoutagain.

WHEY+

Protein

WHEY+is100%wheyproteinisolate(whichmeansnoupsetstomachs),

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naturallysweetened,andhormone-free,andhasaddedleucinetofurtherstimulateproteinsynthesis.

CREATINE+

MuscleBuilder

CREATINE+providesyouwithclinicallyeffectivedosagesofmicronizedcreatinemonohydrateandfenugreekextract,whichhelpsyoubuildmoremuscleandstrengthandhelpsoptimizeyourhormones.

RECHARGE

MuscleRecovery

RECHARGEprovidesyouwithclinicallyeffectivedosagesofL-glutamineandL-carnitineL-tartrate,whichhavebeenproventoimprovemusclerecovery,reducefatigue,andfightoffovertraining.

ORDERNOWATWWW.LEGIONSUPPLEMENTS.COMANDSAVE10%

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ALSOBYMICHAELMATTHEWS

ThinnerLeanerStronger:TheSimpleScienceofBuildingtheUltimateFemaleBody

Ifyouwanttobetoned,lean,andstrongasquicklyaspossiblewithoutcrashdieting,“goodgenetics,”orwastingridiculousamountsoftimeinthegymandmoneyonsupplements...regardlessofyourage...thenyouwanttoreadthis

book.

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BiggerLeanerStronger:TheSimpleScienceofBuildingtheUltimateMaleBody

Ifyouwanttobemuscular,lean,andstrongasquicklyaspossible,withoutsteroids,goodgenetics,orwastingridiculousamountsoftimeinthegym,and

moneyonsupplements...thenyouwanttoreadthisbook.



MuscleMyths:50Health&FitnessMistakesYouDon’tKnowYou’reMaking

Ifyou’veeverfeltlostintheseaofcontradictorytraininganddietadviceout

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Ifyou’veeverfeltlostintheseaofcontradictorytraininganddietadviceoutthereandyoujustwanttoknowonceandforallwhatworksandwhatdoesn’t—what’sscientificallytrueandwhat’sfalse—whenitcomestobuildingmuscle

andgettingripped,thenyouneedtoreadthisbook.



CardioSucks!TheSimpleScienceofBurningFatFastandGettinginShape

Ifyou’reshortontimeandsickofthesameoldboringcardioroutineandwanttokickyourfatlossintohighgearbyworkingoutlessand...heavenforbid...actuallyhavesomefun...thenyouwanttoreadthisnewbook.



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http://www.amazon.co.uk/Cardio-Sucks-Excellent-Ways-Shape/dp/1478298197/?tag=oculupubli-21

EatGreenGetLean:100VegetarianandVeganRecipesforBuildingMuscle,GettingLean,andStayingHealthy

Ifyouwanttoknowhowtobuildmuscleandburnfatbyeatingdeliciousvegetarianandveganmealsthatareeasytocookandeasyonyourwallet,then

youwanttoreadthisbook.



AwakeningYourInnerGenius

Ifyou’dliketoknowwhatsomeofhistory’sgreatestthinkersandachieverscanteachyouaboutawakeningyourinnergenius,andhowtofind,follow,and

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http://www.amazon.co.uk/Eat-Green-Get-Lean-ebook/dp/B00F4DZXU0/?tag=oculupubli-21

teachyouaboutawakeningyourinnergenius,andhowtofind,follow,andfulfillyourjourneytogreatness,thenyouwanttoreadthisbooktoday.

(I’musingapennameforthisbook,aswellasforafewotherprojectsnotrelatedtohealthandfitness,butIthoughtyoumightenjoyitsoI’mincludingit

here.)



http://www.amazon.com/Awakening-Your-Inner-Genius-Patrick/dp/1938895150/?tag=wbpub-20

http://www.amazon.co.uk/Awakening-Your-Inner-Genius-Patrick/dp/1938895150/?tag=oculupubli-21

Documents

The Shredded Chef: 120 Recipes for Building Muscle, Getting Lean, and Staying Healthy (The Build Muscle, Get Lean, and Stay Healthy Series)