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Tom Venuto - Muscle Feeding Recipes

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Muscle Feeding Recipes

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  • Copyright 2010 Fitness Renaissance, LLCAll rights reserved.

    No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the author or publisher.

    Published by Tom Venuto and Fitness Renaissance, LLCin the United States of America.

    Editor: Lee Allen Howard ([email protected])

    Note: All third party trademarks- and -are the property of their respective owners.

    A WORD OF CAUTION: DISCLAIMER

    This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This book deals with in-depth information on health, fitness, and nutrition. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual body type. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.

  • www.HolyGrailBodyTransformation.comTomVenutosPrivateCollectionofMuscleFeeding,

    FatBurningRecipesBURNTHE FATFEEDTHE MUSCLE

    Copyright2010FitnessRenaissance,LLC.Allrightsreserved.WARNING:ThisebookisprotectedbyFederalcopyrightlaw.Itisillegaltoresell,auction,share,orgiveawaythisebook.Violatorswillbeprosecutedtothefullestextentofthelaw!

  • TomVenuto MuslceFeeding,FatBurningRecipesWelcome! .................................................................. 3BreakfastRecipes

    PumpkinSpiceOatmeal.................................................... 5HighProteinPumpkinPancakes(Pumpcakes)............................ 83MinuteHighProteinAppleCinnamonOatmeal .......................... 12Yamcakes:ABurnTheFatApprovedPortableMealToGo!............... 16RichandCreamyVanillaOatmealPancakes................................ 21

    Lunch&DinnerRecipesMuscleMakingTeriyakiChickenStirFry .................................. 25HealthyFriedRice ........................................................ 29TurkeyandEggWhiteWrap(Wramble)................................. 32LowCalorieRedandGreenVegetableScramble ........................... 36NuttyWildRiceandMushrooms .......................................... 39MexicanPepperandPotatoScramble ..................................... 44HotBlackeyedPeasandRicewithLeanTenderloin....................... 473MinuteBlackBeansWithSpicySalsa.................................... 51ItalianStyleChickenandRicewithTomatoesandHerbs ................... 55ShrimpFraDiavoloalaVenuto............................................ 58

    Contentswww.HolyGrailBodyTransformation.com 1Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

    MuscleManCheesyGrits.................................................. 62SuperSimpleSalmonSaladSandwich ..................................... 69WarmCrunchyTunaRiceWithSpinach ................................... 74MediterraneanShrimpandRice ........................................... 78BeefySpanishRice ........................................................ 81AuthenticGreekSaladWithChicken....................................... 85AsianSesameCucumberSalad ............................................ 89

  • TomVenuto MuslceFeeding,FatBurningRecipesSuperLeanWhiteBeanChili .............................................. 93HotNSpicyRedJambalaya ............................................... 97GarbanzoBeanTunaSalad............................................... 102HealthyCajunFriedCodCakes ......................................... 106MegaProteinT.N.T.Burgers(TastyNutritiousTurkey) ................... 111HotNSpicyGroundTurkeyScramble(orOmelet)....................... 116Crunchy,CheesyPotatoPancakes(Croquettes) ........................... 121QuickandEasySalmonBurgers.......................................... 127ProteinPackedAuthenticHealthyGreekBurgers!........................ 132IsraeliTunaSalad:ADeliciousLeanProteinandFibrousCarbCombo!.... 138HealthyGreekOmelets:AHighProtein,NutrientDense,FlavorPackedPowerMeal! ............................................................. 143SpicyTunaBurgers!ANewBurnTheFatRecipeWithAKick!............. 148LazyPersonsChineseStirFry.......................................... 154SuperSimpleTunaBurgers!.............................................. 158www.HolyGrailBodyTransformation.com 2Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • www.HolyGrailBodyTransformation.com 3Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

    TomVenuto MuslceFeeding,FatBurningRecipes

    Welcome!WelcometomyofficialMuscleFeeding,FatBurningRecipesbook!Thisprivatecollectionisnotyourusualrecipecollectionitsmuch,muchmore!Everyrecipehasbeencarefullyanalyzedandmodifiedfromtraditionalrecipesinordertofitintohealthyfatburningandmusclebuildingnutritionguidelines.Therecipesaredesignedtobequicksotheyfitintobusy,timestrappedlifestylesandsupersimplesothatnopreviouscookingexperienceisrequired.Notonlythat,everyrecipehasbeenpersonallymadeandtastetestedbyTomVenuto,theauthorofBurntheFat,FeedtheMuscle,andfounderoftheBurntheFatInnerCircle.Youalsogetmorethanjustingredientlistsandinstructions,yougetTomsBurnTheFatcookingandnutritiontipsaswell!Tomisaselfconfessedformerkitchendummywhousedtohatecookingandlikeseverythingplainandsimple.IfarecipehastheKitchenDummySealofApproval,itmeansthatTomhasactuallymadethishimself.AndifakitchendummylikeTomcanmakeit,thenanyonecan!Now,fortherecipes...!

  • TomVenuto MuslceFeeding,FatBurningRecipesBreakfastRecipeswww.HolyGrailBodyTransformation.com 4Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesPumpkinSpiceOatmealYouvehearditamilliontimesbefore:eatmorevegetables!Youvehearditsomanytimes,youresickofusdietpolicenaggingyouaboutit!Andyet,youknowitstrue.Youneedtoeatmorevegetables(nag,nag).Thetroubleis,itseemssoeasytoeatprocessedcarbslikebread,cereal,pastaandevensugaryfoods,butitseemssohardtoaddmoreveggiesatleastinawaythattastesgood.Andthereinliesoneofthesecretstogettingmoreveggiesfindcleverwaystosneakthemintoyourmealsthatactuallymakeyourfoodtasteevenbetter.Enterpumpkinspiceoatmeal...delish!Yield:makes1serving

    Ingredients1/2can(212g)pumpkin2/3cup(54g)oatmeal,dry1scoop(26g)vanillaproteinpowder1teaspoonvanillaextract(optional)2teaspoonscinnamon1teaspoonnutmegSweetener(optional)

    Directions1. Scoopout2/3ofacupofnatural(unsweetened)oatmealandplaceitina

    microwavesafebowl.2. Addwaterasperoatmealcookinginstructions,addthecannedpumpkintothe

    oatmealandstir.3. Microwaveonhighfor2minutes,oruntilcooked.4. Forthehighproteinversion,stirinvanillaproteinpowder.www.HolyGrailBodyTransformation.com 5Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes5. Addnutmeg,cinnamon,vanillaextract(optional).6. Sweetenerisoptional.

    NutritionInfoPerserving:Calories:393Protein:42.8gCarbs:35.3gFat:11.8g

    CookingandNutritionTipsJustaquickreviewonwhypumpkinisgoodforwhatailsyou.First,thebrightorangecolormeanspumpkinisloadedwithbetacarotene.Pumpkinisalsoloadedwithpotassium.Theres564mgofpotassiuminacupofmashedpumpkinandthatcupcomeswithonly100calories!(100caloriesofbanana,bycomparison,contains1/3lesspotassium.)Thatsinglecupofpumpkinalsogivesyou8gramsoffiber.(Thisentirerecipecontainsawhopping12.5gramsoffiber,almosthalfyourdailytarget!)Bytheway,pumpkinhasaveryhighwatercontent,andresearchonenergydensityhasfoundthatfoodswithhighwatercontent(suchasfruitsandvegetables)aremuchmorefilling,sotheyhelpkeephungeratbay.Thisrecipecallsforhalfacupofcannedpumpkin,whichwillgiveyoujust50calories,10gramsofcarbs,1gramofproteinand4gramsoffiber.Ifyouhavethecaloriestospare,byallmeansfeelfreetoincreaseyourservingsize,andyoumightlikeitwiththeextrapumpkinflavor.Notallsupermarketshavecannedpumpkin.Ifyoucantlocatethisproductatyourregulargrocerystore,thenyourlocalhealthfoodstoreshouldhaveit.MylocalstorecarriedFarmersMarketbrandorganicpumpkin.IalsoknowthatTraderJoeshascannedpumpkin,andthereareseveralotherwellknownbrandswell.Thesizeofmycanwas15ounces(425grams)andIusedhalfacanforthisrecipe.www.HolyGrailBodyTransformation.com 6Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesAsforoatmealitissimplythekingofbreakfastcarbsforfatburningandmusclebuildingprograms.ItsaGREATstarchy/complexcarbohydratesource.Itshighlysatiatingandprovideslastingenergywithoutthecrashyougetfromsugaryrefinedcereals.Personally,InevergetboredwithoatmealitshowIvestartedeverydayforovertwodecades.Imusthavedozensofoatmealrecipes,andthisisadeliciousone.Itseasy.Justaddcannedpumpkintoyouroatmealandcookitinthemicrowave(takestwominutesorso).Cinnamonisagreatspiceforuseinyouroatmealanditjustsohappensthatcinnamonisgreatwithpumpkintoo.Addadashofnutmegtoenhancetheflavorevenmore,orjustusepumpkinspice.Manytraditionalpumpkinrecipesusebrownsugar,butthataddscalories,soisnotincludedinouringredientsabove.NoncaloricsweetenersuchasSplendaisoptional.ThosewhoprefertoavoidartificialsweetnersmightcheckoutSteviaorTruviawhichissteviaanderythritol,asugaralcohol.Pumpkinspiceoatmealcanbemadewithouttheproteinpowder,butthevanillaflavorproteinactuallyenhancestheoverallflavoralot.Thisrecipecallsforonescoop,andifyouwantedtobumptheproteincontentevenhigher,youcouldaddmoretomeetyourproteinrequirement.Ifyoupreferthepumpkinoatmealwithouttheproteinpowder,theninsteadyoucouldcookupsomeeggwhites(withonewholeegg)andeatthemalongsideyouroatsforaBurnTheFatapprovedmeal(orjustenjoythepumpkinandspiceoatmealbyitselfasavegetarianmeal).PumpkinisntjustforThanksgivinganymoretrythisandletmeknowwhatyouthink!

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:1minuteprep,23minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 7Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesHighProteinPumpkinPancakes(Pumpcakes)Iftheresonebonafidesuperfoodthatisknownabout,talkedaboutandeatentheleastitspumpkin!Usually,youonlythinkofpumpkinaroundHalloweenwhenJackOlanternsarebeingcarvedandThanksgivingwhenpumpkinpieisserved.Butpumpkincanbemadeintohealthierrecipesthanpie,andpumpkincertainlydeservestobelistedamongthesuperfoods.Unlikepancakes,whichareflourheavyandmostlycarbohydrate,mypumpcakesweredesignedtobeveryhighinprotein,makingthemastandalonemeal.FifteenminutesfromnowyoucanbeenjoyingthesetastyBurnTheFatapprovedtreats.Yield:makes2large(5inchwide)pancakes

    Ingredients7.5oz(212g)ofcannedpumpkin1/3cup(27g)oatmeal,dry1/3cup(40g)multigrainorwholewheatpancakemix1scoop(26g)vanilla(orplain)proteinpowder4eggwhites1teaspoonvanillaextract1teaspoonnutmeg1teaspoongroundginger2teaspoonscinnamon

    Directions1. Combinealltheingredientsinamixingbowlandwhiskthoroughlywithafork.

    Forafinelymixedbatter,puttheingredientsinablenderorfoodprocessorandblenduntilsmooth.

    2. Preheatanonstickskilletonmediumheat,orusealargegriddle.Pourthepancakemixtureontothepanorgriddletoform2largepancakes.www.HolyGrailBodyTransformation.com 8Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes3. Flipeachpancakeassoonasitisfirmenoughtoflipandthebottomsideislightlybrown.Cookonmediumheatandkeepacloseeyeonthemsincetheycookquicklyandtheoutsideburnseasily.

    NutritionInfoPerserving:Calories:507Protein:44.1gCarbs:69.7gFat:5g

    CookingandNutritionTipsIftheresonebonafidesuperfoodthatisknownabout,talkedaboutandeatentheleastitspumpkin!Usually,youonlythinkofpumpkinaroundHalloweenwhenJackOlanternsarebeingcarvedandThanksgivingwhenpumpkinpieisserved.Butpumpkincanbemadeintohealthierrecipesthanpie,andpumpkincertainlydeservestobelistedamongthesuperfoods.Rightfromthefirstglance,youshouldrealizethebrightorangecolormeanspumpkinisloadedwithbetacarotene.Pumpkinisalsopackedwithpotassium.Theres564mgofpotassiuminacupofmashedpumpkin,andthatcuponlycomeswith100calories!(Bycomparison,bananasonlycontain2/3theamountofpotassiumaspumpkin.)Thatsinglecupofpumpkinalsogivesyou8gramsoffiber(thisentirerecipecontainsawhopping14.2gramsoffiber,approximatelyhalfyourdailytarget).Thereareavarietyofneatrecipesyoucanmakewithpumpkin.Ifyouvebeenfollowingmyrecipecolumnforsometime,thenyouprobablyalreadyknowthatIlovemakingvarioustypesofpancakesbecausetheyaredeliciousaswellasportable.Thispumpkinpancakerecipeisverysimilartoourpreviousyampancakerecipe,alsoknownasyamcakes(seeYamcakes:ABurnTheFatApprovedPortableMealToGo!onpage 16).Appropriately,Ivenamedmypumpkinpancakes,pumpcakes.www.HolyGrailBodyTransformation.com 9Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesPumpcakesarenotmadeliketraditionalpancakeswithanearliquidbatterthatmakessmall,flatpancakes.Instead,Iaddingredientsthatmakeaverythickbatterthatyoualmosthavetospoonontothegriddleorfrypan.Thethickerbatterallowsyoutomakelarge,thick,fluffypancakesabout5to5.5inchesindiameterand1/2to3/4ofaninchthick.Unlikepancakes,whichareflourheavyandmostlycarbohydrate,mypumpcakesweredesignedtobeveryhighinprotein,makingthemastandalonemeal.Theproteincomesprimarilyfromthefoureggwhitesalongwithascoopofproteinpowder.Thereisalsosomeproteininthepancakemixandoatmeal.Ifyouwantedtobumptheproteincontentevenhigher,youcouldaddnonfatcottagecheesetothisrecipe,whichcontains12gramsofproteinpercup.Ifyouwantedlessprotein,youcouldskipthevanillaproteinpowderandinsteadeatahalfadozenscrambledeggwhitesalongsideyourpancakes.Iencourageyoutoexperimentwithyourownpumpcakevariations.Itestedfivebatcheswithdifferentrecipesbeforechoosingonefavorite.Inmyfirstbatch,Itriedbuckwheatflour,butthendecidedtostickwithmultigrain(primarilymadefromwholewheat),sincebuckwheathasastronganddistinctiveflavorwhichdominatedtherecipe,inmyopinion.ThebrandofflourIuseisamultigrainplusflaxpancakemix.Wholewheatpancakemixoroatbranarealsooptions.Inmyfirstcoupleofbatches,Iusedalargeramountofmultigrainpancakemix,butthebatterconsistencywasthickandsticky,makingfordifficultypouringandflipping(batterstucktothespatula).Ibelievethisispartofthereasonwhytraditionalpancakerecipescallforvegetableoil,butIwantedtoskiptheoiltosaveoncaloriesandavoidtherefinedvegetableoilsthatareusuallyusedinpancakes.Youcouldprobablyfixabatterthatstoothickorstickybyaddingsomeskimmilkorchangingyourratioofflour/oatstoeggwhites,butIprefertheconsistencyofthe

    Pumpkincertainlydeservestobelistedamongthesuperfoods.www.HolyGrailBodyTransformation.com 10Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesbattercreatedbyusingbothoatmealandwholewheatflourratherthanjusttheflour.Youalsosavesomecaloriesthiswaybecausetheflouris40%morecaloriedenseperunitofvolumethanoatmeal.Choosingspiceswaseasy.Isimplylookedupatraditionalpumpkinpierecipeandnoticedthatcinnamon,nutmegandgroundgingerwerelisted,soIusedthoseandaddedateaspoonofvanillaextract.Youmightalsowanttotrypumpkinpiespice.Afterall,ifwecouldgetthesehealthypumpcakestastingevenalittlelikepumpkinpie,thatwouldnice,eh?Lookingatsomepumpkinpierecipes,youmightbetemptedtoaddbrownsugartothemix,buttheresasurprisingsweetnesstothesepumpcakeswithoutthesugarandthereslotsofflavorfromthespices.SomepeoplemaywanttouselowcaloriesweetenerslikeSplenda,butthatsoptional.Ifyouwantedto,andyouhadcaloriestospare,youcouldtopthesewithanallfruitjellyorlowcaloriemaplesyrup.EnjoythesepumpkinpancakesespeciallyaroundHalloweenandThanksgivingasatreatforyouandyourfamily,buteatingmorepumpkinanytimeoftheyearwilldoyourbodyawholelotofgood!

    BurntheFatRecipeScorecardBurnTheFatGrade:B+PortableFood:YesCookingDifficultyLevel:EasyTimerequired:7minutesprep,8minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 11Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes3MinuteHighProteinAppleCinnamonOatmealWithtwominutesofcookingtimeandaboutoneminuteofpreptime,thishighproteinapplecinnamonoatmealisaboutasfastandeasyasitgets.Withoutquestion,oldfashionedoatmeal(thekindthathasnoaddedsugar)isoneofthebestsourcesofnaturalstarchycarbsyoucaneat.Evenifyouchoosealowercarbnutritionapproach,ifyouwantedtoleaveasmallamountofstarchycarbsinyourdailymealplan,oatmealwouldbeagreatchoice.Packing33.6gramsofprotein,theresareasonthismealisonethatTomVenutohasbeeneatingforyears.Enjoy!Yield:makes1serving

    Ingredients2/3cupoldfashionedoats1/3cupnatural(unsweetened)applesauce11/2scoopsvanillaproteinpowder2teaspoonsgroundcinnamon

    Directions1. Scoopoutyouroatmealwithameasuringcupandplaceinamicrowavesafebowl.2. Add2partswaterforeach1partoatmeal(forexample,11/3cupwaterfor2/3

    cupoats).3. Microwaveonhighfor2minutesoruntilwaterhasbeenabsorbedandoatmeal

    hasexpandedtothickporridgeconsistency.4. Aftercooking,addapplesauce,proteinpowderandcinnamontotaste.Stirand

    servehot.www.HolyGrailBodyTransformation.com 12Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:397Protein:33.6gCarbs:53.5gFat:7g

    CookingandNutritionTipsWithtwominutesofcookingtimeandaboutoneminuteofpreptime,thishighproteinapplecinnamonoatmealisaboutasfastandeasyasitgets.Withoutquestion,oldfashionedoatmeal(thekindthathasnoaddedsugar)isoneofthebestsourcesofnaturalstarchycarbsyoucaneat.Evenifyouchoosealowercarbnutritionapproach,ifyouwantedtoleaveasmallamountofstarchycarbsinyourdailymealplan,oatmealwouldbeagreatchoice.

    Oldfashionedoatmealis100%natural,highinnutrients,highinfiberanditsaslowdigestingtypeofcarb.Itsalsoextremelyfillingandhungersatisfying.Anentirecupofoldfashionedoatscontainsonly300caloriesandmanypeople,especiallywomen,tellmethattheycanteveneatthatmuch.Thatsagreatbangforyourbuckwhenyoureonafatlossprogram.Atypicalservingofoatmealforafatlossprogramisabout2/3ofacupto3/4ofacup.Thisrecipecallsfor2/3ofacup,butyoucanadjustyourservingsizeaccordingtoyourcalorieneeds.Onecomplaintmanypeoplehavesharedwithmeisthattheydontlikethetasteofoatmeal,ortheydontliketheconsistency.Somepeoplesaythatcookedhotoatmealistoothickandpasty.Well,Ihavejustthesolutionforyou.Tryaddingunsweetenedapplesauceintoyouroatmeal.Itnotonlychangestheconsistency,italsoaddsgreatflavorandnaturalsweetness,makingadditionalsweetenersunnecessary.Then

    Oldfashionedoatmealis100%natural,highinnutrients,highinfiberanditsaslowdigestingtypeofcarb.www.HolyGrailBodyTransformation.com 13Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipessprinkleonsomecinnamontheapplesandcinnamoncomplementeachotherbeautifully.Bytheway,didyouknowthateveryteaspoonofcinnamonhas1.3gramsoffiberandthatcinnamonhasbeenproveninclinicalresearchtohelpstabilizebloodsugarandevenlowerbloodlipids?Yup.Notonlythat,cinnamonalsocontainsbiologicallyactivecompoundssuchaspolyphenols,antioxidantsandanthocyanins.Cinnamonisgoodfordigestion(itsreputedasagasreliever),andmayhelpwithpainandstiffnessinjoints.Thisisabonafidesuperfood,gang,andaddingsometoyourmorningoatmealeverydaywouldgoalongwaytowardimprovingyourhealthespeciallyifyouhaveissueswithbloodsugarregulation.Noexcuses.Itseasytodojustsprinkle.IntheBurnTheFat,FeedTheMusclesystem,acompletemealcontainsasourceofleanprotein.Eggsoreggwhitesareatypicalbreakfaststaple,butofcoursethattakesextrapreptime,soaquickandeasycompletemealsuggestionwhenyoureinahurryistoturnyourregularoatmealintohighproteinoatmealbyaddingproteinpowder.Someofourmembershaveexpressedconcernsoverdenaturingthewheyproteinwhilecookingitinthemicrowave.Whileitsnotlikelythatcookingitfortwominuteswithyouroatmealwouldcauseanymajordamagetotheaminoacidsorthevaluableproteinsubfractionsinwhey,itsjustaseasytoaddthepowderaftertheoatmealiscooked.Juststiritinandserve.Irecommendavanillaproteinpowder.Specifically,IuseavanillapralineflavorasIvefounditaddsitsowndashofadditionalflavor.Ifyouprefer,youcanpurchaseunflavoredproteinpowder,andyouwonttasteanythingbuttheapplecinnamonoatmeal.Asanalternative,youcanskiptheproteinpowderandcookupsomeeggsforyourproteinandjusthavetheoatmealasyourcarbsource.AlotofBurnTheFatmembers,subscribersandcustomershavebeenverycuriousaboutwhatIeateverydayforburningfatandbuildingmuscle.IcantellyouthatthisrecipeisoneofthemealsIhaveeatenalmosteveryday,weekafterweek,formanyyears.Ittastesgreat,itshighinnutritionalvalue,butmostofall,youjustcantbeatitforconvenience.

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:Easywww.HolyGrailBodyTransformation.com 14Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesTimerequired:1minuteprep,2minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 15Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesYamcakes:ABurnTheFatApprovedPortableMealToGo!AnotefromKyleBattis,InnerCircleManager:WhenTomfirsttoldmeaboutyancakes,Imustadmit,Iraisedaneyebrowandwasabitskeptical.However,Tomhasnotledmeastraywithhisfoodadviceinthepast,soIgavetherecipeatry.YUMMY!!!About20minuteslaterIbitintoawarmyamcakeandIwashooked,justasImsureyouwillbewhenyoutrythisBurnTheFatrecipe.Enjoy!Yield:makes2yamcakes

    Ingredients4eggwhites1/2cupoatmeal1/4cupskimmilk6ozyam,skinned,mashed3tablespoons(approx40grams)wholewheatorflaxpancakemix1scoopplainorvanillaflavoredproteinpowder1teaspoonnutmeg2teaspoonscinnamon2teaspoonsmapleextract

    Directions1. Microwaveorbakeyouryamandthenremovetheskin.2. Placetheyamandalltheotheringredientsinablenderorfoodprocessorand

    blenduntilsmooth.Ifyoudonthaveafoodprocessororblender,simplymixandwhiskwithaforkuntilthemixtureisassmoothaspossible.Yourmixtureshouldnotbetooliquid,butratherthick.www.HolyGrailBodyTransformation.com 16Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes3. Preheatanonstickskilletonmediumheatorbetteryet,usealargegriddle.Pouryourmixtureontothepanorgriddletoform2smallpancakes.Flipthepancakesassoonasthebottomsideislightlybrownandfirmenoughtoflip.Cookonmediumheatandkeepacloseeyeonthemastheycookquicklyandtheoutsideburnseasily.

    NutritionInfoPerserving:Calories:359Protein:26gCarbs:52gFat:3.3g

    CookingandNutritionTips

    WhenIfirstsharedthisrecipewithafitnessmindedfriend,shescrunchedhereyebrowsandsaid,Yamcake?!Isuspectshewasthinkingalongthelinesofcarrotcake!Loandbehold,sugarladenregularcakeisnottobefoundintheBurnTheFatprogram,soIsaid,No,no,notcake,pancakeyampancake.Yamcakeistheshorthandforyampancake!Shegotitthen,butdidntseemtooexcitedabouthealthypancakes.Isaid,Justwaittillyoutrythemtheymightaswellbecake,theyarethatdeliciousandprettydarnnutritious,evenforstrictdiets.Itsnotjustthefactthatthesearesodeliciousitseemslikeyoucouldbecheating,butwhatIalsolikeaboutyamcakesisthattheyareaportablefood.OverandoveragainIhearfrommyclientsandmembersthateating5or6timesadayisthehardestthingtodowhenyourebusyandespeciallyifyoutravel.Overandovermyansweris

    Thenutmegandcinnamoncomplementtheyamflavorperfectly.www.HolyGrailBodyTransformation.com 17Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipestocookportablefoodsinadvanceandtakethemwithyou.Yamcakesareyetanotherportablefoodrecipeyoucanaddtoyourarsenal.Cookthemupandtakethemwithyouwhereveryougo.Thenyoucaneatthemlikeasnack,buttheyarereallyasubstantialmealinandofthemselves.

    Theyamcontainsthemajorityofthestarchycarbsinthisrecipe,andyamshappentobeoneofthetopfivebeststarchycarbchoicesontheBurnTheFatprogram.Iwouldprobablyevenratethemasbeinginthetoptwo(withoatmealbeingtheothertopstarchycarbchoice).Yamsareflavorful,allnatural,lowincalories,andpackedwithnutrientsandantioxidantslikebetacarotene,soitsnowonderyamsareafavoritecarbohydrateamongbodybuilders,fitnesscompetitorsandhealthseekersalike.AccordingtoBrianRowley,scienceeditorforFLEXmagazine,Bodybuildersuseyamswhencuttingbodyfatbecausetheyarelowontheglycemicindex.Waxywhitepotatoes(boilers)arehighontheglycemicindex,sotheymakeanexcellentpostworkoutmeal,butnothingcompareswithayamtherestofthetime.AlthoughtheglycemicindexisonlyasecondaryfactorwhenmakingcarbchoicesontheBurnTheFatprogram,ifyourecarbsensitiveorifyoureonaverystrictdiet(likeacontestdiet),thentheglycemicindexcouldbegivenmoreweightinyourchoices.Bytheway,sweetpotatoesarenotexactlythesamethingasyams(sweetpotatoesareslightlyhigherontheglycemicindex),buttheyreotherwisesimilar,whichalsomakesthemgoodchoicesforfatburningdiets.Youcanidentifyayambyitsdarkerorangecolor,pointierendsandunusualsizesandshapes.Atypicalplainbodybuildingstyleyammealwouldbeayamwithagreenveggie,andchickenbreastorfish.Yamcakesareauniqueand,Idaresay,morefunwaytocookyams.

    Youcanidentifyayambyitsdarkerorangecolor,pointierendsandunusualsizesandshapes.www.HolyGrailBodyTransformation.com 18Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesOneofthereasonstheseyamcakestastesogoodisbecauseofthespices.Thenutmegandcinnamoncomplementtheyamflavorperfectly.Addcinnamonliberallyandalittlebitlessnutmegbecausenutmegisaverystrongspiceandalittlebitgoesalongway.Mapleextractisoptional,butitenhancesthecinnamon,nutmeg,yammixtureevenmore.YoucanaddsweetenersuchasSplendaifyoulike,butremember,yamsareacomplexcarbandassucharenaturallysweet.Youmaywanttoexperimentwithsomevariationsonthisrecipe.Forexample,ifyouincreasethequantityofyamyouuseto810ounces,youwillgetaslightlydifferenttextureandofcourse,alittlemoreyamflavor(dontforgettoaccountfortheadditionalcalories).Thepancakemixisoptional,butitaddsqualitytothebattertexture.WhenImakethese,Iusea100%wholewheatpancakemixorbetteryetamultigrainplusflaxseedpancakemix.(Itneverhurtstogetsomeextraomega3s!)Ifyouexperimentwithyourbattermixandfinditistoothick,youcanaddalittlemoreskimmilk.Ifitistooliquidy,addmoreyamoroats.

    Theproteinpowderisoptional,althoughincludingtheproteinpowderbooststheproteincontenthighenoughthattheseyampancakesbecomeacompletemeal(proteinpluscomplexcarb).Somerecipesareexclusivelyproteinmealsorcarbmealsrespectively.Forexample,someomeletsareentirelyproteinmeals,meanttobeservedastheproteinportionofameal,andacomplexcarbsuchasoatmealorwholegraintoastonthesideneedstobeaddedtomakeitacompletemeal.Conversely,somepancakerecipesaremostlycarbswithoutmuchprotein,soproteinneedstobeaddedtomakeitacompletemeal.Yamcakesareextremelylowinfat,andthisisagoodthingbecausetheyarehighincarbsandgenerallyyoudonotwanttoeatalotoffatandcarbsinthesamemeal.Ifyouwish,however,youcanaddcaloriesandhealthyfatsbyusingonewholeomega3eggand23whitesratherthan4eggwhites.

    Trya100%wholewheatpancakemixorbetteryetamultigrainplusflaxseedmix.www.HolyGrailBodyTransformation.com 19Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesYamcakesaredelicioushotrightoffthepanorgriddle.Theyalsomakefantasticportablefoodsandareprettydarngoodcoldafterbeingrefrigerated.Justwrapthemupinfoilandtakethemwithyouwhereveryougo.Althoughtheylooksmall,youwillfindthemsurprisinglyfilling.IgiveyamcakesaveryrespectableB+nutritiongrade.Ifyoueliminatethewholewheatpancakemixandthemapleextract,IwouldgivetheseanAgrade,andtheywouldevenbesuitableforbodybuildingorfitnesscompetitiondietsonyourhighcarbdays,ofcourse!

    BurntheFatRecipeScorecardBurnTheFatGrade:B+PortableFood:YesCookingDifficultyLevel:EasyTimerequired:10minutesprep,7minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 20Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesRichandCreamyVanillaOatmealPancakesIjustmadethesetastyvanillapancakesformysecondbreakfastand,WOW,weretheygood!NotonlyaretheytastybuttheyarereallysimpletomakeandthatmakesmeahappybecauseIamaculinarydummy.Myrecommendationistogatheryouringredientsandputtheseonthemenufortomorrowmorning!Yield:makes4pancakes(servingsize:2pancakes)

    Ingredients11/2cupsquickoats5eggwhites1cupnonfatcottagecheese1scoopvanillaproteinpowder1teaspooncinnamon1teaspoonnutmeg1teaspoonvanillaextract

    Directions1. Putalltheingredientstogetherinamixingbowl.Stirthemixtureverythoroughly

    untilithasapancakebatterlikeconsistency,oryoucansimplyuseablenderandblendthemixtureuntilitssmooth.

    2. Spraysomenonsticksprayonafryingpanorgriddle(orbrushlightlywitholiveoil).Splitthemixturetomakefourpancakes(approximatelyahalfcupeach).

    3. Cookonmediumheat.Whenonesideislightlybrownedandsolidenoughtoflip,turnthepancakesoverwithaspatulaandcooktheothersideuntillightlybrownedandfirm.

    Eatyourpancakeshotoffthegriddle,wrapthemupinfoilandtakethemwithyouonthego,ormakebigbatchesandputthemintherefrigeratororfreezerforfutureuse!

    RichandCreamyVanillaOatmealPancakesreadyfortheroad!www.HolyGrailBodyTransformation.com 21Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:392calProtein:37.2gCarbs:50.2gFat:5.2g

    CookingandNutritionTipsThisisgreatwaytomakehighproteinoatmealpancakesthatcomeoutwitharichandcreamyconsistency,byusingnonfatcottagecheeseinyourbatter.Usingthequantityofingredientslistedabove,thisrecipemakesfoursmallpancakes(aboutahalfacupofbatterperpancake),andtwopancakesmakesacompletemealforafatlossprogram(approximately400calories).

    Ifyouneedfewercaloriestoaccommodateyourpersonalnutritionplan,simplyincreaseordecreasetheamountsofallingredientsproportionatelytogetthedesiredcaloriecontentyouwant.(Note:Mostwomenrequire300360caloriespermealforfatlossprogramsandmostmenrequire400480caloriespermealforfatlossprograms,basedon56mealsperday.Maintenanceandmusclegrowthprogramscanrequiresubstantiallymorecalories.)Thesepancakesaredeliciouswithouttheproteinpowder,butusingavanillaproteinpowderincreasestheproteincontentfrom28gramsperservingto37gramsperserving,whileaddingagreatvanillaflavor.Usingasweeteneriscompletelyoptional.Thesepancakestastegreateitherway.Ifyourpancakebatterconsistencyisnotright,youcanusemoreeggwhitesoraddsomewatertomakeitthinner,oryoucanusemoreoatmealorfewereggwhitestomakeitthicker.Besuretomakeanoteofitforyournextbatch.www.HolyGrailBodyTransformation.com 22Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesIfyouarelactoseintolerant,thenyoumaynotbeabletoenjoythisparticularversionoftheoatmealpancakebecausethisrecipecallsforadairyproductintheformofcottagecheese.However,thisisonlyoneofmanywaystomakeoatmealpancakes.Ifyoucanteatdairyproducts,tryapplecinnamonoatmealpancakesinstead(see3MinuteHighProteinAppleCinnamonOatmealonpage 12).Thesepancakesarealsogreatforcookinginbulk,soitpaystouseagriddleformakinglargebatches.Remember,oneofthekeystostickingwithafatburningmusclefeedinglifestylethatrequires5or6smallmealsaday,isplanningyourmealsinadvance.Thisisanothergreatwaytohaveportablemealsreadywhenyouneedthem.Thisisagreattravelmealbecausethesepancakesaresmallandcompletelyportable.Notonlythat,theyarealsofingerfood,andyoucaneatthemconvenientlyevenwhileyourebehindthewheeldriving,flyingonaplane,sittinginclassorataseminar,hikingupinthemountains,orjustaboutanywhereelse!(Becarefulwheneatingtheseonplanes!Yourseatmatemaygetjealousandtrytostealthemfromyou!)ThesecreamyhighproteinoatmealpancakesgetanAgrade,theyareBurnTheFatprogramapprovedandtheyreeasytomake,sotheygettheKitchenDummySealofApproval.Thebestpartis,theytastesogooditalmostfeelslikeyourecheating!

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:YesCookingDifficultyLevel:Easy!Timerequired:5minutesprep,15minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 23Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesLunch&DinnerRecipeswww.HolyGrailBodyTransformation.com 24Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesMuscleMakingTeriyakiChickenStirFryTeriyakichickenstirfryiseasytomakebecauseitssimplyamixtureofrice,chicken,mixedvegetablesandteriyakisauce.Yourchoicesforvegetablesareendless,andothertraditionalstirfryveggiesyoumighttryincludesnowpeas,broccoli,cauliflower,greenbeans,waterchestnuts,bokchoyorcelery.However,thereissomethingaboutthisparticularcombinationcarrots,greenpepper,mushroomsandonionsthatisabsolutelydeliciouswithteriyakisauce,chickenandrice.Yield:makes2servings

    Ingredients11/2cupsbrownrice10ozskinlesschickenbreast4ozcarrots,(about1cup,sliced)5ozgreenpepper,chopped(1whole,large)1cupmushrooms(Portobelloorregular),piecesorsliced1/2onion,choppedTeriyakisauce,sugarfree(oryourfavoritebrandorrecipe)

    Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes

    ricecookingtime.2. Afterthericehasstartedcooking,preparealarge,deepsautpanorwokbylightly

    coatingthesurfacewithnonstickcookingspray.3. Chopchickenbreastintosmallsquaresandaddtopan.Heatonmediumuntilno

    longerpink.4. Chopandaddcarrots,greenpepper,onionandmushrooms.Simmeronmedium

    heatandstirregularly.www.HolyGrailBodyTransformation.com 25Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes5. Whenthevegetablesandchickenarecooked,scoopout1.5cupsofriceandaddtothepanorwok.

    6. Addteriyakisauceandstirintothemixture.Serveandenjoy.

    NutritionInfoPerserving:Calories:368Protein:40.5gCarbs:50gFat:2.1g

    CookingandNutritionTipsThegoalwithmanyofourBurntheFatrecipesistoachievethehighestnutritionalvaluepercalorie(highnutrientdensity)andthelowestpossiblecaloriespervolume(lowcaloriedensity).Japanesechicken,riceandvegetablestirfriesareinherentlyveryhealthymeals,buttherearesomeneatlittletricksyoucanusetomakethemevenhealthierandleaner.Ifyoulookintraditionalcookbooksfororientalstirfryrecipes,youlloftenseesesameoilorpeanutoil(sometimesevenoliveoil).Byditchingtheoil,yousaveatonofcalories,andwithagoodteriyakisauce,theresstillplentyofflavor.Asmallamountofoilforflavorortextureisyourprerogative,butbesuretoaccountfortheextracaloriesifyouaddit.Remember,alloilsarecaloricallydense,withabout130caloriespertablespoon.Allyouneedisahighqualitynonsticksurfacefryingpancoatedlightlywithcookingsprayandyouringredientswillstirjustfinewithoutsticking.Herescaloriedensityreducingtricknumbertwo:Thefibrouscarbs(suchasgreenvegetablesandmoststirfryveggies)areverylowincaloriedensityperunitofvolume.Thestarchycarbs,althoughsomecanbehealthy(brownrice),arehighincaloricdensity.Toreducethecaloricdensityofarecipebatch,allyouneedtodoisalterthetraditionalingredientamountsbyreducingthestarchycarbservingwhileincreasingthefibrouscarbservings.Thetastestaysalmostexactlythesame.www.HolyGrailBodyTransformation.com 26Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesForexample,mostrecipesthatwouldmakeabatchfortwowouldcallfor2cupsofriceandmightcallforhalfacupofmushroomsandhalfagreenpepperandsoon.Tomakealowercalorieversion,youcouldcuttherice(starchycarbportion)to1.5cupsoreven1cup,andincreasethevegetableportionstoacup(orevenmore!).Regularchickenteriyakialsousuallycallsforsomekindofcookingwine,whetherthetraditionalJapanesevarietyorsomeother.Youcandispensewiththewineaswell,andthatwillsaveyouevenmorecalories.Dontworry,areallygoodteriyakisauceisallyouneedtoputontopofyourrice,chickenandveggiesthesaucewillbeyoursplurge.Teriyakisauceisbasicallyjustsoysaucewhichhassweetenerandspicesaddedtoit(andsometimesthecookingwine).Itsoftenusedasamarinade,butitsterrificinstirfry,asyouwillseewhenyoucookthis.Theonlydownfallisthehighsodiumcontent,whichisthecasewithallsoysauces.Ifyourerestrictingsodium,keepinmindthattheresabout300mgofsodiumpertablespoonofregularsauce.Youcouldmakeyourownteriyakisauce,butIwaslazyandusedthestoreboughtvariety.Ifyoushopinaregulargrocerystore,youmayfindthatthesweetenerusedissugarorcornsyrup.Notsogreat,butat2530caloriespertablespoononaverage,itsnotallthatmuchinthebiggerschemeofthings.Ifyoushopinahealthfoodsstore,youllfindnaturalteriyakisauces.Insteadofrefinedsugarsyouwillfindnaturalsweetenerslikecanejuice,honeyorevenpineapplejuice.Youcouldsaythatsanimprovement,butdokeepinmind,calorically,acarbisacarbat4caloriespergram.OnethingIdidfindofinteresttosomepeopleisasugarfreeteriyakisauce.BecauseitwassweetenedwithSplenda,thatreducedtheenergycontenttoaminiscule5caloriespertablespoon.So,ifyourenotbotheredbySplenda(somepeopleprefertoavoidartificialsweeteners),thenthatsyetanothercaloriesavings.Theingredientsabovemakeanicebigbatchthatyoucansplitinhalfandservefortwo(orsaveaservingforlater).Withtheamountofvegetablesinabatch,plusthegenerousservingofchicken,youwillbeamazedhowfillingthisisfortheamountofcalorieslessthan370perserving!Ifyourehighlyactiveorpursuingmusclegaingoals,youcouldeasilyincreasetheportionsorchangetherecipetoincludemorerice.www.HolyGrailBodyTransformation.com 27Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesThisisoneofmyalltimefavoritestirfrycombinationsforflavor.Ifwedontdockthisdishforthesodiumorthetinyamountofsweetener,thisisanAgraderecipealltheway,soenjoyitwithoutguilt!

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:5minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 28Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesHealthyFriedRiceDoyouloveChinesefood,butareafraidofeatingitbecauseyoudonttrusttherestaurants?Afterall,youjustdontknowhowmanyextrahiddencaloriesmightbeinthere(sauces,notsoleanmeats,etc.).Youalsomightrealizethatyoudonthaveanycontroloverthesodiumcontenteither(soysauceislikeliquidsalt).Ifso,thenwhynotmakeyourownhealthyChinese,likethishealthyfriedrice,whereyoucontroltheingredients?Yield:makes1serving

    Ingredients1cupbrownrice1wholeegg4oztoproundsteak,cubedsmall(optionalforhighproteinversion)3eggwhites1cupmushrooms,piecesorsliced1/2cupchoppedscallions(greenonions)Garlicpowdertotaste1tablespoonreducedsodiumsoysauce

    Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes

    ricecookingtime,orasperinstructions.2. Afterthericehasstartedcooking,preparealarge,deepsautpanorawokby

    lightlycoatingthesurfacewithnonstickcookingspray.3. Heatpanonmediumandaddthechoppedgreenonionsandmushrooms.4. Forthehighproteinversion,addbeefcubestothepanorwok.www.HolyGrailBodyTransformation.com 29Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes5. Addtheeggsandstir.Watchcloselytoavoidburningandturnheattomediumlowonceeggsarecooked.

    6. Whenthericeisfinished,scoopoutacupandstirthericeintothemixture.7. Addgarlicpowderandlightsoysaucetotaste.Serveandenjoy.

    NutritionInfoPerserving:Calories:386Protein:25.7gCarbs:35.3Fat:11.8gWithleanbeef:Calories:532Protein:51.8gCarbs:35.3Fat:15.6g

    CookingandNutritionTipsThishealthyChinesefriedriceissupereasytomake.Iespeciallylikethisrecipebecauseitcanbemadewithorwithoutmeat,dependingonyourtastesandwhetheryouwantmediumproteinorhighprotein.Usethericeofyourchoice,althoughIdorecommendbrownlonggrainrices.Basmatiisoneofmyfavorites.Forinformationaboutbrownriceversuswhiterice,readTheGreatRiceDebateintheBurntheFatQ&Adepartment:www.burnthefatinnercircle.com/members/608.cfm.Thisdishpacksabout25gramsofproteininthebasicversionandmorethan50gramsinthehighproteinbeefversion.Irecommendonewholeeggandafeweggwhites,althoughyoucanuseallwhitesifyouwanttosavealittleoncalories.(Dontforgetthatthereissomenutritiousstuffinthoseyolks,includingthecarotenoidsluteinandzeaxanthin,whichhelpprotectyouwww.HolyGrailBodyTransformation.com 30Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesagainstcataractsandmaculardegeneration.)Feelfreetousemoreeggsoreggwhitesifyouhavecaloriestospareandyouwantmoreprotein.TosavecaloriesandmakethisaBurntheFatfriendlymeal,usemylowcaloriedensitytrick:keeptheservingsizeofstarchycarbsfairlysmall(therice)andmaketheservingsizeofthefibrouscarbsandveggieslarge(uselotsofmushrooms).Ifyouwanttokeepyoursodiumintakeincheck,youcanuseareducedsodiumsoysauce.Kikkomanbrand,forexample,containsalmost40%lesssodium540mgpertablespoonversus920mginregularsoysauce.Itstilltastesgreat,andthismealjustwouldntbethesamewithoutthatextraflavor.InfutureBurntheFatrecipes,wellbemakingsomegreatveggieloadedstirfries,sokeepthatwokhandy.Butinthemeantime,enjoythisoneImsureitwillbecomeafavoriteofyoursbecauseitssosimplyandeasytomake.YoullbeAMAZEDathowfillingthisisatunder400calories!Ifyoudontdockthisdishforthesodium,thisisanAgraderecipealltheway,sosavoritwithoutguilt!

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:5minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 31Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesTurkeyandEggWhiteWrap(Wramble)Whatsawramble,youask?Simpleascrambleinsideawrap!Thiswrambleuseseggwhites(ofcourse),leangroundturkey,tomatoes,cilantroandspices.Itsdeliciousandveryversatiletoo:Youcaneatthescramblealoneforanalmostnocarbmeal,orwrapitupina100%wholegraintortillathenyouvegotaportablemealtogo!Itsveryhighinprotein,superfastandeasytomake,anddidImention,itsdelicious!Yield:makes2servings(2wrapsorscrambles)

    Ingredients2100%wholewheatwraps1wholeegg5eggwhites8ozgroundturkey,99%fatfree1small(approx4oz)tomato1/2cupchoppedfreshcilantro1teaspoongroundcuminBlackpeppertotastePinchofseasalt(optional)

    Directions1. Sprayyourpanwithnonstickcookingsprayandthenpreheatthepanon

    medium.Alternately,use1/2to1tablespoonofoliveoil(accountingforcaloriesadded).

    2. Addtheturkeyandcumin.Crumbleandstirtheturkeyasitcooksuntilitslightbrownandthenaddtheeggwhites.Stirtheeggwhite/groundturkeymixtureastheeggwhitescook.www.HolyGrailBodyTransformation.com 32Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes3. Seasontotastewithblackpepperandsalt(optional).4. Chopyourtomatoesintosmallpiecesanddiceyourcilantro.Addtomatoand

    cilantrolast,stiragainandcookforanotherminuteortwoandremovefromheat.5. Heatyourwrap/tortillaslightlyuntilsoftandwarm(onseparateskilletorinthe

    microwave).Divideturkey/eggwhitemixtureintothewraps/tortillas,rollthewrapsandserve!

    Tip:Completelydrainthefluidfromthepanbeforeyouscooptheturkeyeggmixontothetortillaorwrap.Infact,youmayevenwanttopatitdrywithapapertowelagain,soitdoesntmakeadrippymess.

    NutritionInfoPerserving(1wrap):Calories:377Protein:46.4gCarbs:33.5gFat:6gScrambleonly:Calories:217Protein:40.4gCarbs:4.5gFat:2.4g

    CookingandNutritionTipsIcallthisversatilerecipeawramble.Thatsascrambleinsideawrap!Ifyoureonastrictfatlossprogramandyourerestrictingcarbs,youcouldditchthewrapandyoudhaveanalmostnocarbscramble(picturedhere).Evenwithawrap(wholegraincarbs),thisisafairlylowcarbrecipeanditsveryhighinprotein.www.HolyGrailBodyTransformation.com 33Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesIfyoureanathleteorbodybuilderinhardtrainingandyouneedmorecarbcalories,youcouldspreadtheturkey/eggwhitemixtureoutintomorewrapsoreatthescrambleandhavethecarbsofyourchoiceonthesideinjusttheamountsyouneed.LikeIsaid,thisrecipeisversatile!Itsalsodelicious!Thisturkey/eggwhitewrambleissuchatastehomerun,itsoneofthosemealsIcouldeasilyeateveryday.Imakethisonequiteoften.ForthisrecipeIuseawrapmadefromwholewheatthatcontains160caloriesper56gram(2oz)serving.Youcanalsouseatortilla,whichisessentiallythesamethingasawrap.Somewrapsmadespecificallyforsandwichesarethinner.Thetortillastylewrapsareusuallythicker,whichisbetterforholdingthestuffinsidewhenitschunky,aswiththisscramble.Eitherway,lookforwholegrains.Ifyoushopinahealthfoodstore,youwillprobablyfindawidervarietyofhealthyoptionsthataretrue100%wholegrainproducts.ThesemayincludeEzekielbreadwrapsortortillasandevennonwheatwrapssuchaswholespelt.Youmayalsofindreducedcalorieandreducedcarbversions.Iveseentortillasandwrapsinthe100120calorierange.Keepthatinmindincaseyouwanttosavesomecaloriesandcarbs.Ifyoureadmyrecipecolumnregularly,youknowImafanofportablefoods,whichcanbepackedwithyou,takenontheroadandliterallyeatenwithyourbarehands.ThatsbecausetheBurntheFatlifestylecallsforthebodybuilderathleteeatingmethodof56smallermealsaday.Ifyouchoosethisapproach,thenitshelpfultohavealotofportablefoodsinyourrepertoire.WhenIfirstgottheideaforthiswrap,Ifigureditwouldbeanothergreatportablemeal.Itcertainlycanbe,butyoudohavetowrapituptightortheturkey/eggmixwillmakeamess.Picturedatthetopofthissectioniswhaticallarollup,whichyoucaneatwithafork,orsloppilyeatoveraplatewithyourhands.Foraproperportablemeal,youreallyneedtofoldupyourwrapniceandtight.Note:Whenyouuselessfillinginsidethewrap,youcanmoreeasilyfoldituptightandtakeitwithyou.Youcouldusethesameamountofeggwhite/turkeymixtureaslistedaboveanddivideitupintothreeorevenfourwraps.Justbesuretocountthoseextrawrapcalories,orchoosethelowercalorievarieties.Tip:Completelydrainthefluidfromthepanbeforeyouscooptheturkeyeggmixontothetortillaorwrap.Infact,youmayevenwanttopatitdrywithapapertowelagain,soitdoesntmakeadrippymess.www.HolyGrailBodyTransformation.com 34Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesOnemoreidea:Ifyoumakeafoldoverwrap,youcouldevenputyourfinishedwrapintoaGeorgeForemanGrillratherthanheatthetortilla/wrapbeforehand.IntheBurntheFatsystem,weconsiderwholegrainproductstotallyfairgame,healthyfoods,butwedogivethemaBgraderatherthananAgrade.Thatsbecausewholegrainbreads,wrapsandtortillasaremostlyallnatural,butbreadproductsdontgrowofftreestheyareslightlyprocessed.Overall,though,wegivetheentirerecipeaB+rating,andthisisveryquickandeasytoprepare.Enjoy!PS:Ifyouhappentobeamasterwrapmakerandyoudliketoshowoffyourtalents,shootavideoandshareyourwraptechniquewiththerestofusintherecipeforums!

    BurntheFatRecipeScorecardBurnTheFatGrade:B+PortableFood:Yes(ifyoudrainitandwrapituptight!)CookingDifficultyLevel:EasyTimerequired:5minutesprep,78minutescooking.SuperSimpleSealofApproval:Check!BurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 35Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesLowCalorieRedandGreenVegetableScrambleThisbreakfastrecipeissimple,tastyandlowincalories.Itsjampackedwithanutritiousassortmentofveggiesandleanproteinsoitsnottootaxingonyourcaloricbudget.WithitsA+ratinganditsfastcookingtime,itsaperfectbreakfastmealthatwillkeepyoufullforhours.Thisveggiescramblemakesfittingmoreservingsofveggiesintoyourdailydietasnap.Yield:makes1serving

    Ingredients1wholeegg5eggwhites1smalltomato(approx4oz)1cupspinach,chopped1/2redbellpepper(approx1/2cup),chopped1ozscallions(greenonions)(approx1/2cup),finelychoppedBlackpeppertotasteDashofseasalt(optional)

    Directions1. Onacuttingboard,chopallyourvegetablesintosmallpieces.Sprayyourpanwith

    nonstickcookingspray(suchasPAMoliveoilspray)andthenpreheatthepanonmedium.

    2. Addvegetablesandcookforapproximatelythreeminutes,stirringoccasionally.3. Addtheeggsandstiragainuntilthescrambleiscompletelycooked.Addpepperto

    taste.Adashofsaltisoptional.www.HolyGrailBodyTransformation.com 36Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:258Protein:28.4gCarbs:24.6gFat:5.4g

    CookingandNutritionTipsIntermsofbangforyourcaloricbuck,itdoesntgetmuchbetterthanthisgreenandredvegetablescramble.Yougetfourdifferenttypesofvegetables:tworedandtwogreen,plusleanproteinfromeggsinamealthatisdelicious,nutritiousandextremelyfilling.Thebestpartis,thisrecipeisverylowincaloriessoitwillfitintoeventhestrictesttypesoffatlossprograms,anditseasilyscalableformorecaloriesandcarbswhenyouhaveroomfortheminyourcaloricbudget.WhenyouhearhealthrecommendationssuchasEatatleast5or6servingsofvegetablesperday,itcanseemkindofintimidating.Youoftenwonderhowyouregoingtoeatallthoseveggiesandifyoudosomehowmanageitwhetheryouregoingtogagintheprocess.Fearnot,becausethisveggiescramblesolvestheseproblems.Therearefewbetterwaystohelpachieveyourvegetableconsumptiongoalthanveggieomeletsorscrambles.Thecombinationsofveggiesyoucanusearelimitless.Redpepper,tomatoes,scallionsandspinachmakeaparticularlydeliciouscombination.Youcanspicethisscrambleasyouplease,buttheveggiesgivesomuchflavorthatjustadashofpepperwilldo.Apinchofsaltisoptionalforfolkswhoarentrestrictingsodium.Oneofthebestfeaturesofthisrecipeisthatitsextremelylowincalories,soitmakesanidealmealforanyfatlossprogramforanypersonofanysizeandactivitylevel.Dependingontheservingsizesyouuse,thisscrambleclocksinatjustunder260calories.www.HolyGrailBodyTransformation.com 37Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesIfyouwantorneedadditionalcaloriesorprotein,youcanusemorethanoneeggyolkoradditionaleggwhites.Ifyouwantorneedadditionalcaloriesorprotein,youcanusemorethanoneeggyolkoradditionaleggwhites.Andofcourse,youcanalsoservethiswithyourfavoritestarchycarbssuchas

    oatmeal,wholegraintoast,wholegraintortillasorfruit.Eattheveggiescramblebyitselfifyoureonareducedcarbprogram.Asmallbowlofoatmealalongwiththisscramblecanleaveyourstomachfeelingtotallysatisfied,possiblyevenstuffedwhiletakinginaremarkablysmallamountofcalories.Withallnaturalingredientsandfourdifferenttypesofvegetables,thishealthyfatlossfriendlybreakfastgetsanA+ratingalltheway,anditonlytakesminutestoprepare.Enjoy!

    BurntheFatRecipeScorecardBurnTheFatGrade:A+PortableFood:NoCookingDifficultyLevel:EasyTimerequired:5minutesprep,10minutescooking.SuperSimpleSealofApproval:Check!BurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 38Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes

    NuttyWildRiceandMushroomsThisisnotalowcaloriemealcomparedtomostofourotherBurnTheFatrecipes,butifyouvegotsomecaloriestospare(thinkhighcarbday,postworkoutmealormusclegainprograms),thisnuttywildriceandmushroomsdishisamazing!Wildricehasanuttyflavortobeginwith,butwhenyouaddnutsandsomespices,itsaflavorexplosion!Priortomakingthis,Iwentshoppingatmylocalhealthfoodstoreandfoundaspecialbrownandwildriceblend.Itcontainslonggrainbrownrice,wildrice,sweetbrownrice,Wehaniriceandblackjaponicarice(thebrandIuseisLundbergOrganicWildBlend).Yield:makes2servings

    Ingredients2cupswildandbrownriceblend,cooked2cupsmushrooms,piecesorslices1/2cuppinenuts1cupscallions(greenonions),chopped1cupchickenbroth(optional)12teaspoonsbasil12teaspoonsthymePinchofseasalt(optional)

    Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes

    ricecookingtime.2. Afterthericehasstartedcooking,preparetwosautpans,onesmallandonelarge.

    Inthelargepan,lightlycoatthesurfacewithnonstickcookingspray.Addthegreenonionsandmushrooms.Optionally,sautinthebroth.Addthegarlic,pepperandsaltandstir.

    3. Inthesmallpan,addthepinenutsandtoastovermediumheatuntillightlywww.HolyGrailBodyTransformation.com 39Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

    browned.

  • TomVenuto MuslceFeeding,FatBurningRecipes4. Whenthericeisfinished,scoopoutacup,stirthericeintothemixtureandserve.Foracompletemeal,servewithleanproteinsuchasturkeybreastontheside,orcutturkeybreastintostripsorsmallsquares,andstirintoyourricemixture.

    NutritionInfoPerserving,riceonly:Calories:444Protein:14.6gCarbs:69.7gFat:11.8gRicewith4ozturkeybreast:Calories:622Protein:33.9gCarbs:69.7gFat:11.8g

    CookingandNutritionTipsThisisnotalowcaloriemealcomparedtomostofourotherBurnTheFatrecipes,butifyouvegotsomecaloriestospare(thinkhighcarbday,postworkoutmealormusclegainprograms),thisnuttywildriceandmushroomsdishisamazing!Wildricehasanuttyflavortobeginwith,butwhenyouaddnutsandsomespices,itsaflavorexplosion!Priortomakingthis,Iwentshoppingatmylocalhealthfoodstoreandfoundaspecialbrownandwildriceblend.Itcontainslonggrainbrownrice,wildrice,sweetbrownrice,Wehaniriceandblackjaponicarice(thebrandIuseisLundbergOrganicWildBlend).www.HolyGrailBodyTransformation.com 40Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesIfyoucantfindawildandbrownriceblendatyourlocalfoodmarket,donotfear.Simplygetsomewildriceandmaketherecipewithhalflonggrainbrownriceandhalfwildrice.IdidquiteabitofresearchingthroughtraditionalcookbooksandrecipewebsitesbeforemakingtheBurnTheFatversionofwildriceandmushrooms.Mostofthetraditionalwildriceandmushroomrecipesusebutter.Istronglyrecommendleavingoutthebutterbecauseitaddssomanycaloriestoanalreadycaloriedensedish,andthishassomuchflavorthatthebuttersimplyisnotneeded.Manyofthetraditionalwildriceandmushroomrecipesalsousealmonds.Almondsaregreat,butIrecommendtryingpinenutstheycomplementthewildriceblendperfectly,andjustwaittilyoutrythemtoasted!Youcouldeasilyusewhiteoryellowonions,butIoptedforscallions(greenonions).Formushrooms,takeyourpickfreshorcanned.Ifyouusecannedmushrooms,youmightwanttodrainandrinsethemtoavoidaddingathousandormoregramsofsodium.Mushrooms,bytheway,areabonafidehealthfood.InAsia,mushroomshavebeenreveredforcenturiesbecauseoftheirmedicinalproperties.Theshiitakevarietyofmushroomcontainsfiber,vegetableprotein,vitamins,mineralsandnumerousotherphytonutrients.Theseincludeeritradene,whichhasbeenshowntolowercholesterol,accordingtoJapaneseresearch.Mushroomsalsocontainimmuneboostingcompoundssuchaslentinan(akabeta1,3glucan)

    Wildricehasanuttyflavortobeginwith,butwhenyouaddnutsandsomespices,thisislikeaflavorexplosion!www.HolyGrailBodyTransformation.com 41Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesTherearemanypossibilitiesforspiceshere,butIdecidedtogowiththymeandbasil.Nottoomuchtryjustoneteaspoonatfirst,thentastebeforeaddingmore.Mosttraditionalwildricerecipessuggestusingchicken(orvegetable)brothtoaddflavor.Whiletherearenocalories,theonlyconcernistheextremelyhighsodiumcount.Suggestion:useasmallamountandsautyourvegetablesinit.Ifyoupassonthebroth,youcouldtryapinchofseasaltifthatmakesyourtastebudshappy.Thisisessentiallyavegetariandish,yetacompleteprotein,Imightadd(nutsandricearecomplementary).However,forthemeatheadsoutthere(likeme),youcanservethiswithturkeybreastorchickenbreast.ThatmakesitacompleteBurnTheFatbodybuildingstylemealaswell,becauseBurnTheFatmealsallcontainaleanproteinsource.Withjust4ouncesofturkeybreast,servedinadditiontotherice,thisrecipeaddsuptoagrandtotalof622caloriesand34gramsoftotalprotein.AsImentionedearlier,itsnotalowcaloriemeal(unlessyouwanttoreallyreducetheservingsize).Ifyouwanttosavesomecaloriestobetterfitthisintoevenastrict(lowercalorie)fatlossmenu,justdropthepinenuts(orreducetojustasprinkleofthem).Thatwillsaveyouupto160calories.Withoutthepinenuts,thisrecipecontainsafatlossfriendlytotalof462calories.Alternately,youcouldreducetheamountofrice(try2/3to3/4cup)orincreasethevegetables(mushrooms,onions,etc.).Alsoconsideraddingadditionalvegetablessuchasgreenpeppers.Addinglowcaloriefibrousvegetablesinplaceofsomeofthe(highercalorie)ricecanincreasethevolumeofameal,therebykeepingyourstomachhappy,whileactuallydecreasingtheenergydensityofthemeal.Withcaloriesandportioncontrolinmind,thisisanAgraderecipealltheway,soenjoy!

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:10minutesprep,3040minutescookingwww.HolyGrailBodyTransformation.com 42Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes

    SuperSimpleSealofApproval:Check!BurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 43Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesMexicanPepperandPotatoScrambleMuchodelicious!TheMexicanpotatoandpepperscrambleisoneofmyalltimefavoritebreakfasts.Notonlyisitdelicious,itssofilling,youwillwalkawayfromthetablefeelingsatisfiedonaremarkablysmallamountofcalories.Thetrickisinchangingthecaloricdensityratiooftheingredients...oneofmyBurnTheFatRecipesecrets!Enjoyithotandspicyormildwithoneeasyingredientswitch.Yield:makes1serving

    Ingredients6ozpotato,skinned1wholeegg5eggwhites1/2mediumonion,finelychopped1/2greenbellpepper,finelychopped1/2redbellpepper,finelychoppedBlackpeppertotasteTabascosaucetotaste1/2cupsalsa(optional)

    Directions1. Peelthepotatoandmicrowaveitforapproximately4minutesoruntilcooked.2. Finelychopthegreenpepper,redpepperandonions.3. Sprayafryingpanwithnonstickcookingspray(PAMoliveoilspray,forexample)

    andthenaddthevegetables.4. Whenthegarlicandvegetableshavebeguntocook,addthewholeeggandegg

    whites.5. Stirtheeggandvegetablemixastheeggsbegintocook.www.HolyGrailBodyTransformation.com 44Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes6. Cuttheprecookedpotatointothinslicesandstirintothescramble.7. AddblackpepperandTabascototaste.Trymildormediumsalsainsteadofpepper

    sauceifyouprefer.

    NutritionInfoPerserving:Calories:373Protein:29.9gCarbs:55.3gFat:5.4g

    CookingandNutritionTipsIcouldeataMexicanpepperscrambleforbreakfasteveryday.Itsoneofmyalltimefavorites.Thebestpartaboutthisrecipeisthatyouwillnotbelievehowfullyouwillfeelononly373calories.Evenwithastarchycarb(thepotato),thecaloricdensityofthisrecipeisextremelylow.Thesecrettothehighbulkandlowcaloriesistoaltertheratioofingredientscomparedtothewayyoufindmostomeletsorscramblesintraditionalrecipebooks.Allyouhavetodoisincreasetheportionsizesforthelowcaloriedensityfibrouscarbs(redpepper,greenpepperandonion)anddecreasetheservingsizesofthehighcaloriedensitystarchycarbs(whitepotatoes)andthefats(eggyolkslimitedtooneyolkandtheremainingwhites).Infact,thecaloriesaresolowonthisrecipethatthisservingsizeissuitablefortheaveragefemaleonafatlossprogram,andmostwomenwillfindthisextremelyfilling.Men,athletes,bodybuildersoranyhighlyactiveindividualsmayactuallyneedtoincreasetheservingsizeonthepotato(ifyouwantmorecarbs)orontheeggs(ifyouwantmoreprotein),orboth.Alternately,youcanhaveasmallbowlofoatmealontheside,ortry100%wholegraintoast.Awholewheattortillaworksaswell.Afterall,thisisMexicanscramble,youknow!Forlowcarbdiets,increasethevegetableservingsandreduceorremovethepotato.www.HolyGrailBodyTransformation.com 45Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesRegularreadersofmyrecipecolumnmaynoticethatIamfondofspicyfoodsandhotsauces,butIrealizepersonaltastesmayvary.ThisrecipeisdeliciouswithasplashofTabascosauceoranyredhotpeppersauce(forexample,TrappeysRedDevil).However,ifyoudontlikeyourfoodtoohot,tryamildsalsaonthis.Itactuallychangesthetextureabitandisquitedelicious(orusebothsalsaandTabasco).Rememberthecaloriesinthesalsa.Salsaisalowcaloriefood,butnotcaloriefreeabout40caloriesinahalfacup).Thisreciperequiresonlyafewminutesofpreptimetochopupyourveggiesandatotaloflessthan10minutesofcookingtime(youcanstartcookingyourveggiesandeggswhileyourpotatoismicrowaving).Notquiteasfastasourlightingfast3minutehighproteinoatmeal,butstillaquickieandanalltimefavoriteformethatIvebeenenjoyingforyears.

    BurntheFatRecipeScorecardBurnTheFatGrade:A+PortableFood:NoCookingDifficultyLevel:EasyTimerequired:3minutesprep,10minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 46Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesHotBlackeyedPeasandRicewithLeanTenderloinBlackeyedpeasareafabuloussourceofstarchycarbohydrates,compatiblewithanyfatburningandmusclebuildingnutritionprogram.Fornutritionalvalue,theyarehardtobeat.One15ozcan(13/4cups),theamountusedinthisfullbatch,givesyou315calories,21gramsofvegetableprotein,56gramsofslowreleasinglowGIcarbsandahefty14gramsoffiber.Addrice,spices,redhotsauceandmysecretvegetablecombo,andyouwillbehookedonthisone,Ipromiseyou!Easytoadaptforvegetarianstoo.Yield:makes2servings

    IngredientsOne15oz(130g)canblackeyedpeas(13/4cups)1cuplonggrainbrownrice,cooked10ozporktenderloin(uncookedweight)1mediumonion(8oz,approx1heapingcup),chopped1greenbellpepper(5oz,approx1cup),chopped3celerystalks(approx6oz,1heapingcup),chopped2tablespoonshotsauce(orashotasyoulikeit)BlackpeppertotasteDashofsalt(optional)

    Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes

    ricecookingtime.2. Afterthericehasstartedcooking,preparealarge,deepsautpan,andcoatthe

    surfacewithnonstickcookingspray(oruseoliveoil).3. Choptheonions,celeryandgreenpeppers,andsauttheminthepanuntilthey

    begintosoften.www.HolyGrailBodyTransformation.com 47Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes4. Choptheporktenderloinintostripsorpreferablyintosmallsquares,addtopanandstiruntilevenlybrowned(orcookseparately).

    5. Addthegarlic,pepperandsalt.Addintheblackeyedpeasandstir.6. Whenthericeisfinished,scoopoutacup,stirthericeintothemixtureandserve.

    NutritionInfoPerserving:Calories:470Protein:42.8gCarbs:35.3gFat:5.9g

    CookingandNutritionTipsIfyoulookthroughpopularcookbooksforblackeyedpearecipes,youwillfindmany,rangingfromsoupstosaladstomaincourses.Manyofthetraditionalrecipes,however,arehighinfat,starchycarbsandtotalcalories.Oneofthesecretstoadaptingconventionalrecipestofatburningnutritionprogramsistoreducethecaloricdensity.

    Afteranalyzingtheingredientsofsomepopularblackeyedpeasandricedishes,Ifirsttookoutcaloriedenseandhighfatingredientssuchasfullfatpork,sausageorextraoil.ThenIincreasedtheportionsofthelowcaloriefibrouscarbs(celery,onionsandgreenpepper)anddecreasedtheportionsofthestarchycarbsnotablytherice.WithmyBurnTheFatmodifications,yougetaverylargevolumeoffoodwithfewercaloriesperunitofvolume(becausethefatisreducedandthestarchytofibrouscarbratioisaltered).

    Fordiabeticsandotherpeoplewithbloodsugarregulationconcerns,itsalsogoodtoknowthatblackeyedpeasarelowontheglycemicindex,whichmeansthecarbsaredigestedandreleasedintothebloodstreamslowly.AstudyfromtheUniversityofwww.HolyGrailBodyTransformation.com 48Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesColoradofoundthatincarbsensitiveadults,eatingblackeyedpeashelpedtoreducetheglycemicresponsetoanotherwisehighglycemicmeal.Forarecipethatcontainstwostarchycarbs,thisisfairlylowincaloriedensity.Youwillbeamazedhowfillingthisisatunder500caloriesaserving.Itwasasimplematterofincreasingthequantitiesoffibrousveggiesmixedinwithyourstarchycarbs(riceandblackeyedpeas).Thisisagoodtricktorememberformanyofyourrecipes:Addmorefibrousvegetables,lessstarchorsugar,andlessfat,andyougetfewercaloriesperunitofvolumeplusyougettoeatmore,feelfullerandstillgetleaner!Althoughblackeyedpeasandriceareoftenservedasadeliciousvegetariandish,mostBurnTheFatrecipescontaintheeverpresentleanproteinsource.Inthiscase,Ichoseporktenderloininsteadofchicken.Manypeopleavoidallporkbecausetheybelieveitshighinfat.However,justlikeredmeat,thefatcontentdependsonthecut.Infact,onecutofporkporktenderloinisasleanaschickenandleanerthanalmostanycutofredmeat.(Rememberthatslogan,Theotherwhitemeat?Advertising,yes,butindeedtenderloincanbeincludedontheleanproteinlist.)Fiveounces(141grams)ofporktenderloincontainsonly154calorieswith30gramsofprotein,3.2gramsoffatandnocarbs.Ifyoudontlikepork,youcansimplyusechickenorturkeybreastinthisrecipeforyourleanprotein.Thetenderloin,however,goesverynicelywiththeseingredients,anditsanicechangeupifyouareusedtoeatingchickenbreasteveryday.Forspices,adashofpepperandapinchofsaltdothetrick.Ifyoulikeithot,tryahotpeppersaucelikeTrappeysRedDevil.

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:8minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 49Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipes3MinuteBlackBeansWithSpicySalsaBeansareprobablyoneofthemostunderusedofallthehealthystarchycarbs.Highonthestarchycarblistsforbodybuildersandfitnessfanaticsareusuallyoatmeal,brownrice,yamsorsweetpotatoesandwhitepotatoes,butpoorbeansoftengetignoredandneglected.Thatsashamebecausebeansareloadedwithfiberandslowreleasingcarbs;theyregreatforyourhealthandinexpensivetoo.Notonlythat,ifyouusecannedbeans,theydontrequirecooking,soyoucanliterallyhaveyourselfaninstantmeal.Thisdeliciousdishtakesallof3minutestomake.Yield:makes2servings

    Ingredients1can(15oz/425g)blackbeans1tablespoonoliveoil1cup(16tablespoons/264g)hotsalsa10ozchickenbreast(uncookedweight)2clovesgarlic(or1tablespoonchoppedgarlic)PeppertotasteDashofsalt(optional)

    Directions1. CutthechickenintosmallcubesorsquaresandcookonagrillpanorGeorge

    ForemanGrill.2. Openthecanofbeansanddraintheexcessliquid(beanjuice),and/orrisewith

    water,thenaddthebeanstothebowl.3. Addoliveoil,hotsalsa,garlic,pepperanddashofsalt(optional).4. Addchickenandmixallingredients.5. Serveasablackbeansaladormicrowaveandservehot.www.HolyGrailBodyTransformation.com 50Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:391Protein:43gCarbs:41gFat:10.9g

    CookingandNutritionTipsWhenitcomestostarchycarbs,thetopoftheAlistforbodybuildersandfitnessfanaticsusuallyincludesoatmeal,brownrice,yams,sweetpotatoesandwhitepotatoes.Meanwhile,poorbeansoftengetignoredandneglected.Thatsashamebecausebeansareloadedwithfiberandslowreleasingcarbohydrates(greatforsustainedenergy).Thehealthvalueofbeansistopnotch.Studiesgoingbackdecadeshaveshownthatbeanscanlowercholesterolandaresuperbforglycemiccontrol(bloodsugarregulation).Onapracticallevel,beansinthecanarealsoagreatconveniencefoodbecausecannedbeansrequirenocooking.Infact,thisrecipe,servedvegetarianstyle(withoutthechicken)takesallofthreeminutestoprepare.Dontforgetthatblackbeansareinexpensiveandhavealongshelflife,sotheywontbegoingbadanytimesoonafteryoupurchasethem.Beansareavailabledried,ofcourse,andthereislittledifferenceinthenutritionalvaluebetweencannedanddriedbeans.Thedifferenceisintheprepandcookingtime.Cannedbeansmaybeabitmoreexpensive,butthesavingsintimeandconvenienceisworthalittlebitextrainprice.Somevarietiesofcannedbeansarehighinsodium,butifyouarefollowingalowsodiumdiet,youcanshoparoundfornosodiumvarietiesofcannedbeansoryoucanjustrinsethebeansthoroughlyundercoldwaterbeforeserving.Rinsingisrecommendedanyway,becausemostfolksfindbeanjuice(andthebeansludgeatthebottomofthecan),somewhatunappetizing.At15gramspercup,veryfewfoodspackthefiberpunchofblackbeans.TwentyfivegramsoffiberperdayisthecurrentrecommendationintheUSdietaryguidelines.Anidealdailyfiberintakemaybeapproximately30gramsforwomenandabout35www.HolyGrailBodyTransformation.com 51Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesgramsformen.Oneservingofblackbeanstakesyoualongwaytowardyourdailyfibergoals.Beansarealsohighinprotein,with15gramspercup.Althoughtheproteininbeansisnotacompleteprotein,thisisasignificantproteinsourceforvegetarians,anditseasytocombinecomplementaryvegetablesourcesofproteininmealsandthroughoutthedaytoobtainalltheessentialaminoacids.Whatabouttheinfamoussideeffectofbeans?Itstruethatbeanscanbegasformingbecausewecannotdigesttheoligosaccharides.Therefore,thesesugarspassthroughtheGItractintactwherebacteriainthesmallintestinebreakthemdownand,voila,gas.However,noteveryoneisaffected,andtherearesomesolutionsintheeventthatyoureoneofthepeoplebotheredbyintestinalsymptoms.Rinseyourbeansthoroughly,sincesomeofthegasformingcompoundscanbereducedbydrainingoffthejuiceinthecanorbyreplacingthewaterthatdriedbeansaresoakedinwithfreshwater.AccordingtohealthfoodexpertandauthorGeorgeMateljan,thereisanecdotalevidencethatcookingbeanswithkombu(seaweed)improvesthedigestibilityofthebeans.Incidentally,somebrandsofbeanssuchasEdenOrganicarecannedinkombu.Ofcourse,theresalwaysBeano.

    Theingredientslistedforthisrecipeamounttojustunder800calories,sothatstwoservings.Mostwomenrequire300360caloriespermealforfatlossprogramsandmostmenrequire400480caloriespermealforfatlossprograms,assumingyouarefollowingtheBurnTheFatstyleofeatingwith56mealsperday(mealsizewilldependonyourbodysize,activitylevelandyourmealfrequency).Formanyofourrecipes,Iadjustthebatchsizessothattherearetwoservings.Thisfacilitatesthemealsplittingmethod,whereyoupreparetwiceasmuchasyouneed.Youeathalf,

    thenyouhavetheotherhalfforyournextmeal,whichmakesitveryeasytofollowtheBurnTheFateatingschedule.Ofcourse,youcanalsosplityourbatchwithamealcompanion,ordoubleuponthebatchestoserveyourfamily.Dontbeafraidtotryvariationsandexpandonthisrecipe.Ifyouhavethecaloriestospare,tryaddingasecondtablespoonofoliveoilforadditionalflavorandtexture.Ifyourevegetarian,youmightwanttoaddriceinsteadofchicken.Ifyoureanathleteorbodybuilderwithhighcalorieneeds,youcantrythebeanswithriceandchicken.Thiswillworkwithturkeyorleanbeefaswell.Ifyoureallywanttosplurge,tryyourwww.HolyGrailBodyTransformation.com 52Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesbeansandspicysalsawrappedinatortilla,andcaloriespermitting,addsomelowfatcheese.

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:3minutesbeans,10minuteswithchickenBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 53Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesItalianStyleChickenandRicewithTomatoesandHerbsManyyearsagoIworkedatahealthclubinNewYorkandtherewasahealthfoodrestaurantrightnextdoor.Itwaslikebodybuildersheavenbecausethemenunotonlyhadacoupledozenhealthyandmusclefriendlymealstochoosefrom,theyalsohadmixandmatchoptionslikepickastarchycarb:yam,rice,potatoandpickaleanprotein:chicken,steak,bison,fishandpickafibrouscarb:broccoli,asparagus,mixedveggies,greenbeans,etc.Oneofmyfavoritemealsatthismusclemealhavenwaschickenandricewithtomatosauce.Itwasareallysimpledish,buttheyhaditnicelyspicedupwithsomechoppedonionsandgreenpeppers.Itsnotafancygourmetrecipe,butItalianstylechickenandriceisamusclebuildingandfatburningprogramclassic.Yield:makes2servings

    Ingredients1cuplonggrainbrownrice,cooked12ozchickenbreast(uncookedweight)1/2greenbellpepper(approx2/3cup),chopped1/26ozonion(approx1/2cup),chopped14.5ozcanofdicedtomatoes1tablespoonextravirginoliveoil1teaspoonbasil1teaspoonoreganoBlackpeppertotasteGarlicpowdertotasteDashofsalt(optional)www.HolyGrailBodyTransformation.com 54Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesDirections1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes

    forcookingtime(dependingonyourcookingmethod).2. Afteryouvestartedtherice,preparealarge,deepsautpan,andcoatthesurface

    withatablespoonofoliveoil(orsavecaloriesbyusingnonstickcookingspray).3. Choptheonionsandgreenpeppers,andsauttheminthepanuntiltheybeginto

    soften.4. Chopthechickenintostripsorpreferablyintosmallsquares,stirringuntilevenly

    browned.5. Addthedicedtomatoes.Addspices(basil,oregano,blackpepperandgarlic

    powder)toyourliking.6. Whenthericeisfinished,scoopoutacup,stiritintothechickenvegetablemixture

    andserve.

    NutritionInfoPerserving:Calories:393Protein:42.8gCarbs:35.3gFat:11.8g

    CookingandNutritionTipsManyyearsagoIworkedatahealthclubinNewYorkandtherewasahealthfoodrestaurantrightnextdoor.Itwaslikebodybuildersheavenbecausethemenunotonlyhadacoupledozenhealthyandmusclefriendlymealstochoosefrom,theyalsohadmixandmatchoptionslikepickastarchycarb:yam,rice,potatoandpickaleanprotein:chicken,steak,bison,fishandpickafibrouscarb:broccoli,asparagus,mixedveggies,greenbeans,etc.IswearitwasliketheytooktheplaybookrightoutofBurnTheFat,FeedTheMuscle.Butthatsbodybuildingstylenutritionforyouitssimpleandtheprinciplesarefairlyuniversal.www.HolyGrailBodyTransformation.com 55Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesOneofmyfavoritemealsatthismusclemealhavenwaschickenandricewithtomatosauce.Itwasareallysimpledish,buttheyhaditnicelyspicedupwithsomechoppedonionsandgreenpeppers.Idontknowwhatmademethinkofthisoutofthebluesomanyyearslater,butIdecidedtoexperimentinthekitchenabittoseeifIcouldduplicateit.Well,itwaseasy.Itsnotafancygourmetrecipe,butItalianstylechickenandriceisamusclebuildingandfatburningprogramclassic.ThismealissimilartoSpanishrice,exceptforthechicken,spicesandveggies.RememberingthatIprefermySpanishricewithmoretomatoflavor,Iusedafull14.5ozcanofdicedtomatoesformyItalianrice.Ifyouwantitevenmoretomatoey,youcouldaddatablespoonortwooftomatopaste.Youcouldprobablyuseanytypeofcannedtomatoesortomatosauceyoulike;however,readlabelsanddoyourbesttoavoidtheoneswithcornsyrup.Sodiumfreeversionsofcannedtomatoesarewidelyavailableifyouwanttokeepyoursodiumintakedown.Forspices,youhavequiteafewpossibilitieshereandIurgeyoutobecreative.IsimplyusedafewItalianspices:Basil,oregano,blackpepperandgarlicpowder.Youcouldminceupagarliccloveortossinsomedicedgarlicfromajarifyouprefer.Thiscombinationofspicesturnedoutgreat,butfeelfreetospicetosuityourownpersonaltastes.WhatIreallylikeaboutthismealisthatitsveryfillingforthenumberofcaloriesyouget.Theingredientslistedabovemaketwoservingsatjustunder400calorieseach.Anathleteorbodybuilderonmusclegrowthphasemightgofor50%more(600calories),andthatwillleaveyouveryfull!Adjusttheingredients(amountofrice,etc.)toincreaseordecreasethecaloriesforyourneeds.Bytheway,Iusearicecookerandalargesaucepanonthestovetop,butyoucanmakebigbatchesofthisinacrockpotifyoureacrockpotkindofperson.ThisisanAlistrecipealltheway,soenjoy!

    BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:15minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 56Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesShrimpFraDiavoloalaVenutoFraDiavoloisaspicyItaliandish,madewithshrimporotherseafoodforleanprotein,inatomatosaucewithhealthy,nutrientrichsuperfoodvegetables.ThissurprisinglyhealthydishistotallyBurnTheFatfriendlyandperfectforfatburningandmusclebuildingnutritionprograms.Withafewtweaks,youcaneventurnthistraditionalpastamealintoalowcarbrecipe.Howsthatforversatility?Makethisfordinnerguests,familyoryoursignificantother,andyouaresuretoimpress!Yield:makes4servings(approx11/4cups)ofsauceandshrimpperserving

    Ingredients2tablespoonsextravirginoliveoil1cupchoppedcarrots(approx4.5oz)1cupchoppedcelery(approx2largestalks)1cupfinelychoppedonion(approx1/2largeonion)1tablespooncrushedgarlic(ortotaste)1poundshrimp3tablespoonsfinelychoppedfreshparsley3tablespoonsfinelychoppedfreshbasil2teaspoonsoregano12teaspoonscrushedredpepperflakes(ortotaste)

    ShrimpFraDiavolowithPastawww.HolyGrailBodyTransformation.com 57Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesDashofseasalt1can(14.5oz)dicedtomatoes

    Directions1. Cookpastaaccordingtopackagedirections.2. Meanwhile,heatthe2tablespoonsofoliveoilinalarge,deepsaucepanorlarge

    skilletovermediumhighheat.Addthegarlic,carrots,celeryandonions.3. Whenthevegetablesaresizzlingandhavestartedtosoften,addthetomatoes,

    bringtoboil,thenturndownheatandletsimmer.4. Meanwhile,inaseparateskilletovermediumhighheat,addtheshrimp(shelled),

    andcookforabout2minutespersideoruntiljustcookedevenly.(Alternately,useprecookedshrimp.)Addcookedshrimptotomatosauce.

    5. Addtheherbsandspices:parsley,basil,oregano,crushedredpeppersandseasalt.Simmer,stirringoccasionally.

    6. Tasteandadjustseasoning.Ifindoubt,golightonredpepper,garlicandseasoningsandaddmoretotaste,ifdesired.

    7. Serveoverdrained,hotpasta.Mixwellandserve.

    NutritionInfoOneservingshrimpandsauce:Calories:259Protein:23.3gCarbs:14gFat:9.1gOneservingofsaucewithonecupcookedpasta(2ozdry):Calories:469Protein:32.3gCarbs:56gFat:10.1gwww.HolyGrailBodyTransformation.com 58Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurningRecipesCookingandNutritionTipsFraDiwhat?ThatswhatIsaidwhenIfirstreadaboutthisspicyItalianrecipe,but,ImcertainlygladIkeptreadingandstartedcooking.FraDiavoloisatomatobasedseafoodandpastadish,usuallymadewithshrimp.Italianforbrotherdevil,FraDiavoloisnamedafteraSicilianguerillaleader,MichelePezza,whorefusedtogiveintotheFrenchoccupationofNaples.FraDiavoloissurprisinglyhealthyandcompatiblewithfatburningandmusclebuildingprograms.Youvegotyourvegetables(carrots,celery,onionsandtomatoes),yourcomplexcarbs(wholewheatpasta),andyourleanprotein(shrimpistraditional,butthisgoesgreatwithscallops,lobsterandotherseafoodaswell).Someofthetraditionalversionsofthisrecipeuse34tablespoonsofoliveoilorevenmore,butyoucangetbywithjusttwo,whichwillsaveyoualotofcalories.Dontworryaboutthecaloriesorfatinthose2tablespoonsbecauseextravirginoliveoilisoneofthehealthyfats.IlookedatmanyvariationsonFraDiavoloandmostofthemdidnotincludetheceleryorcarrots.However,myvotegoestotheceleryandcarrotversionbyalandslide.Imadethisrecipewithonlyonecanofdicedtomatoes(14.5ounces)andpreferreditthisway,butyoucouldaddtomatopasteforamoretomatoeyflavor,oryoucouldusemoredicedtomatoesforasaucierdish.Onemodificationofthisrecipeisthewine.Thetraditionalrecipeincludesonecupofdrywhitewine.Toavoidthealcoholandsavesomecalories,youcanleaveoutthewhitewineandyouwillnotlosemuchflavor.Somepeoplemightwishtoreplacethewinewithsomethinglikechickenbrothorwhitegrapejuice,butthatisnotanecessity.Ifyouarethetraditionaltype,tryjustahalfacupofwhitewine,whichkeepsthevinointhemix,butsavesyouafewcalories.Generally,youllwanttoavoidalcoholduringfatlossprograms,butitcancertainlybeenjoyedoccasionallyinmoderation.Typically,FraDiavoloisservedwithlinguini,butitgoeswithjustaboutanytypeofpasta.Iusedpenne,andIchoseawholegrainpenne,whichisaslightimprovementinnutritionalvalueoverwhitepasta.Rememberthatalltypesofpastaarecaloriedense,soyouhavetowatchthecalories.FraDiavoloissupposedtobeapastadish,butIfoundthatyoucouldturnthisintoalowcarbrecipebyleavingoutthepastaandincreasingtheseafood(tryshrimpandwww.HolyGrailBodyTransformation.com 59Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!

  • TomVenuto MuslceFeeding,FatBurn