Contents

Disclaimer

Introduction

The Kitchen

THE RECIPES:
Breakfast Recipes

Main Meals

Snacks and Deserts

Smoothies And Shakes

Sides
Disclaimer

The information provided in this book is designed to provide helpful information on the subjects
discussed. This book is not meant to be used, nor should it be used, to diagnose or treat any medical
condition. For diagnosis or treatment of any medical problem, consult your own physician. The publisher
and author are not responsible for any specific health or allergy needs that may require medical
supervision and are not liable for any damages or negative consequences from any treatment, action,
application or preparation, to any person reading or following the information in this book. References
are provided for informational purposes only and do not constitute endorsement of any websites or other
sources. Readers should be aware that the websites listed in this book may change.

I recommend consulting a doctor to assess and/or identify any health related issues prior to making any
dramatic changes to your diet.
Introduction

Cooking - it’s either something you love or something you hate, and funnily enough this perception is more
often than not based on your cooking abilities! As a health and fitness advocate I have spent endless hours
in the kitchen trying to follow complex recipes with obscure ingredients and utensils I didn’t have to
create bland meals I didn’t enjoy.
If you are on a ‘diet’ or trying to gain lean muscle you will more than likely have gone through a phase of
desensitizing yourself to foods, don’t worry I went through that stage too! Cooking is meant to be fun, after
several years of trial and error in the kitchen I have compiled 160 of my favorite muscle building and fat
burning recipes that are easy to make and don’t require any complex ingredients or utensils.
The recipes within this book include breakfasts, main meals, snacks and desserts, protein smoothies and
sides. All of these meals are loaded with flavour, and even better they are loaded with protein and
nutrients. Every recipe has the total number of calories along with a macronutrient breakdown stating the
amount of protein, carbohydrates and fats per serve (measured in grams).
If you’re anything like me you’ll have a sweet tooth for berry pancakes, Boston cream donuts and a
variety of other mouth-watering sweet foods. In this book I will show you how to EASILY make these and
be able to incorporate them into your diet DAILY if you wish while still achieving your fat loss/muscle
gain goals.
It’s time to debunk the ‘clean eating’ myth!
Enter the Kitchen
From here on in you will find 160 of my favorite flexible dieting recipes, each recipe is categorized under
a heading as to the most appropriate use or time to consume the particular meal.
Each recipe states the number of servings, as well as the calorie and macronutrient breakdown on a per
serving basis.
Please note that these macronutrients and calories listed with each recipe are calculated using the exact
ingredients in the recipe, If you wish to substitute ingredients bear in mind that this will adjust the
macronutrient breakdown and calorie total of that meal.
Breakfast

Protein Pancakes
Oatmeal & Egg Whites
Light Breakfast
Scrambled Eggs with Spelt Flakes
Breakfast Fajitas
Big Breakfast Pizza
Vanilla Protein Porridge
Chocolate Peanut Butter & Banana Oatmeal
Apple Cinnamon Oatmeal
Peanut Butter, Banana Oat Breakfast Cookies
2 Minute Pancakes
French Toast Cups
Mocha Oatmeal
Banana Bread
Apple Crisp
Vanilla Cream Oatmeal
Chocolate Cookie Oatmeal
Protein Granola Yogurt
Blueberry Coconut Omelet
Banana Split Protein Oats
French Toast
Sausage and Egg Bell Pepper Breakfast
Stuffed Baked Breakfast Apple
Tomato Basil Omelet
Spicy Scrambled Eggs
Protein Pancakes
Serves: 6
Preparation time: 20 minutes
Cooking time: 15 minutes
Ingredients: ½ Banana mashed
½ cup (125ml) liquid Egg Whites
1 Tbsp. (15ml) Chia seeds
1 cup (250ml) organic quick Oats
1 scoop Peanut Butter flavored Whey Protein
½ cup (125ml) Almond Milk
½ cup (125ml) Water
Pinch of salt
Method: Mix all the ingredients together in a large bowl, until well blended – you can use a hand mixer
or blender for this as well.
Let the mixture sit for 10-15 minutes, allowing for the gluten to develop and the Chia seeds to expand,
which will make your pancakes come out fluffier.
Heat a medium sized pan and coat with nonstick cooking spray.
Keep the heat on medium to thoroughly cook pancakes.
Use 1/3 cup (85ml) measuring cup and pour the mixture into the pan.
These pancakes take about 1½– 2 minutes on each side to cook.
Recommended Toppings: Vanilla Greek Yogurt
Blueberries
Macronutrients: (per pancake) Protein: 10g
Carbs: 12g
Fat: 2g Calories: 66
Oatmeal & Egg Whites
Serves: 1
Preparation time: 5 minutes
Cooking time:5 minutes
Ingredients: 1½ oz (40g) Oatmeal
½ cup (125ml) Non-Fat Milk
1 tsp (5ml) Peanut Butter
1 tsp (5ml) 85% Dark Chocolate, chopped or grated
Pinch of Salt On the side:
3 Egg Whites
½ slice of Non-Fat Cheese
Method: Place the oats in a medium sized bowl, add the milk and cook it in the microwave on high for
about 1½ minutes.
Add the peanut butter and chocolate, stir well.
Heat a frying pan over a medium heat and coat with a nonstick spray, add eggs and cook.
Place on a plate, add the cheese and mix for flavor
Macronutrients: Protein: 25g
Carbs: 37g
Fat: 8g Calories: 316
Light Breakfast
Serves: 1
Preparation time: 5 Minutes
Cooking time: none
Ingredients: 170g Chobani Greek Yogurt
2 heaped Tbsp (40ml) Jordan’s Super Berry Granola
1 Banana chopped or mashed / alternatively ¼ cup (65ml) Blueberries
1 scoop Vanilla Whey Protein
Method: Mix the whey powder and yogurt first, add the granola and banana and mix well.
Macronutrients: Protein: 47g
Carbs: 10g
Fat: 2g Calories 246
Scrambled Eggs with Spelt Flakes
Serves: 1
Preparation time: 5 Minutes
Cooking time: 5 Minutes
Ingredients: 2 whole Eggs
2 Egg Whites
20g Spelt Flakes
Chives, chopped
Pinch of Salt
Pepper to taste
Method: Mix whole eggs and egg whites in a cup and flavor with salt and pepper to taste.
Heat a medium size frying pan and coat with nonstick spray.
Cook the eggs, and add the spelt flakes.
Garnish with chives and serve.

Macronutrients: Protein: 34g
Carbs: 14g
Fats: 13g Calories: 310
Breakfast Fajitas
Serves: 1
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients: 6 Egg Whites
1 Egg Yolk
30g Fat-Free Cheddar Cheese, shredded
2 Fat-Free flour Tortillas
Salt to taste
Method: Place the tortillas on a baking tray or plate.
Place eggs and yolk in a mixing bowl and beat well.
Heat the tortillas in either the microwave or oven.
Heat a skillet and coat with nonstick cooking spray. Cook the eggs over a medium flame, turn over and
add the cheese.
Place eggs in tortillas and serve.

Additions: Salsa
Parsley or chopped spring onion
Macronutrients: Protein: 15g
Carbs: 16g
Fat: 0.5g Calories:131
Big Breakfast Pizza
Servings: 1
Preparation time: 10 minutes
Cooking time: 10 minutes Ingredients: 2 slices Jennie-O extra-lean Turkey Bacon. Alternatively, 1
turkey sausage patty
3 whole Eggs
¼ Boboli 12" thin Pizza Crust
½ cup (62ml) Fat-Free Mozzarella or Cheddar cheese
¼ small Onion, diced
½ Tomato, diced
Hot sauce (optional)
Salt and pepper to taste Method: If you are using turkey bacon, place bacon on a plate between two paper
towels and microwave for one minute.
Flip bacon over, keeping it in the paper towels and remove the top paper towel. Place a new paper towel
on top, and microwave for another minute.
Remove from microwave and cut into 1 inch pieces.
If making with turkey sausage, cook according to package instructions then cut into small pieces.
Place the pizza crust on a baking sheet and heat in a toaster oven.
Place the eggs in a mixing bowl, season with salt and pepper to taste, and beat well.
Heat a skillet and coat with a nonstick cooking spray. Sauté the onions and add the tomatoes. Add your
choice of meat to the pan, and allow to simmer for a few minutes.
Add the beaten eggs and mix well. Add the hot sauce and remove from the heat.
Place the mixture on the heated pizza base and serve.
Tasty Additions:
Chopped spring onion
Chopped garlic
2 Chopped or sliced Mushrooms Macronutrients: Protein: 40g
Carbs: 49g
Fat: 22g Calories: 575
Vanilla Protein Porridge
Servings: 1
Preparation time: 5 minutes
Cooking time: 2 minutes
Ingredients: 1 cup (250 ml) Oats
½ cup (125ml) Skim Milk
1 scoop Vanilla Protein whey (for variation, try other flavors)
½ tsp (2,5ml) Stevia or 1 Tbsp (15ml) Honey
Salt and Cinnamon to taste
Tasty Additions: Mixed Berries or Blueberries
Method: Place the oats, skim milk, stevia, salt, cinnamon and fruit in a microwave safe mixing bowl. Mix
well and place in the microwave for 1 minute on high remove, stir and repeat. Remove and stir in the
protein whey. Serve hot.

Macronutrients: Protein: 45g
Carbs: 45g
Fat: 5g Calories: 404
Chocolate Peanut Butter & Banana Oatmeal
Serves: 1
Preparation time: 5 Minutes
Cooking time: 2 Minutes
Ingredients: 1/2 cup (125ml) Oats
1/2 cup (125ml) Almond Milk
1 Banana, mashed
1 scoop Chocolate Peanut Butter Protein Powder
Pinch of Salt
Method: Place the banana and milk in a mixing bowl and mix well.
Add the oats and mix.
Add ½ cup water, and mix.
Microwave for 2 minutes on high heat.
Remove and stir in the protein powder
Microwave for 1 more minute or longer for the consistency you like.

Macronutrients: Protein: 33g
Carbs: 68g
Fat: 6g Calories: 416
Apple Cinnamon Oatmeal
Serves: 1
Preparation time: 3 minutes
Cooking time: 3 minutes
Ingredients: 1 cup (250ml) rolled or steel cut Oats
½ cup (125ml) Water
½ an Apple, cut into small pieces
½ tsp (2,5ml) Cinnamon
1 scoop Vanilla Whey Protein
Pinch of Salt
Method: Place the oats, apple, cinnamon, salt and water in a microwave safe mixing bowl, and mix well.
Microwave for 1 minutes on high heat, remove and stir then microwave for 1 more minute
Remove.
Mix in 1 scoop of vanilla whey protein.
Serve hot.

Macronutrients: Protein: 30g
Carbs: 45g
Fat; 6g Calories: 354
Peanut Butter, Banana Oat Breakfast Cookies
Servings: 16
Preparation time: 20 minutes
Cooking time: 30 minutes Ingredients:
2 ripe Bananas, mashed until smooth & creamy
⅓ cup (85ml) Peanut Butter ~ creamy or chunky
⅔ cup (200ml) unsweetened Applesauce
1 scoop Vanilla Protein Powder
1 tsp (5ml) Vanilla Extract
1½ cups (375ml) Quick Cooking Oatmeal
¼ cup (63ml) chopped Nuts
Method: Preheat heat oven to 350 F (180 C)
In a large bowl, mix mashed banana & peanut butter until completely combined then add in the
applesauce, vanilla protein powder & the extract ~ mix again until all are completely combined.
Add in the oatmeal & nuts to the banana mixture & combine.
Let dough rest for 10 minutes.
Drop cookie dough, by spoonfuls, onto a parchment paper lined cookie sheet & flatten cookies into
circles.
Bake cookies for 20-30 minutes, or until golden brown & done.

Macronutrients: Protein: 4.5g
Carbs: 11.5g
Fat: 4.5g Calories: 99
2 Minute Pancakes
Serves: 1
Preparation time: 5 minutes
Cooking time: 2 minutes
Ingredients: 4 Egg Whites.
1 scoop Chocolate Flavored Whey
45g Oats.
Method: Mix in a bowl until you have a thick slurpy liquid.
Heat a skillet over a medium flame and Spray with a nonstick spray. Pour the mixture into the pan
Toppings Yogurt
Fresh cut Fruit
Peanut Butter
Macronutrients: Protein: 39g
Carbs: 35g
Fat: 3g Calories: 323
French Toast Cups
Servings: 1
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients: 2 eggs, or ½ cup (125ml) Egg Whites
1-2 tsp (10ml) Stevia
½ tsp (2,5ml) Vanilla Extract
¼ tsp (2ml) Cinnamon
Sea salt to taste
2 slices Wholegrain Bread
½ cup (125ml) Low-Fat Cottage Cheese
Method: Preheat oven to 350 F (180 C).
In a shallow bowl, combine eggs, I tsp (5ml) Stevie, vanilla extract, a dash of cinnamon and salt, as
desired. Dip bread slices into egg mixture, soaking thoroughly.
Spray 2 cups in a muffin tin with nonstick spray. Gently press one piece of bread into each cup. Press
down to make sure they nearly touch the bottom of the pan.
Place muffin tin in oven and bake for 15 minutes.
In a separate bowl, mix the cottage cheese with remaining Stevia and cinnamon. Top each French toast
cup with half of the mixture and serve hot.

Macronutrients: Protein: 34g
Carbs: 28g
Fat:16g Calories: 390
Mocha Oatmeal
Servings: 1
Preparation time: 5 minutes
Cooking time: 20 minutes Ingredients: 1 cup (250ml) premade Instant Coffee
½ cup (125ml) Oatmeal
½ cup (125ml) Cottage Cheese
1 Tbsp. (15ml) unsweetened Cacao
½ cup (125ml) 1% Chocolate Milk
Method: Cook oatmeal in the coffee for 15 minutes on the stovetop.
Add in the cottage cheese and the cacao and cook for another 5 minutes.
During the very last 2 minutes pour in the chocolate milk.
Add splenda or other sweetener if needed.
Macronutrients: Protein: 27g
Carbs: 56g
Fat: 7g Calories: 395
Banana Bread
Servings: 5
Preparation time: 10 minutes
Cooking time: 35 minutes Ingredients: 1 cup (250ml) Oatmeal
2 small Bananas, mashed
1 Egg
½ cup (125 ml) Skim Milk
2 tsp (10ml) Cinnamon
100g Low Fat Cottage Cheese
1 heaped scoop of Banana or Vanilla Flavored Whey Protein (about 40 grams)
1 tsp (5ml) Baking Powder
Method: Preheat the oven to 350 F (180 C).
Spray a small bread-loaf tin with a nonstick spray.
Mix all the ingredients together, and pour into a baking tin.
Bake for 35 minutes until golden brown.
Serve cooled.

Macronutrients (per serving): Protein: 13g
Carbs: 23g
Fat: 4g Calories: 191
Apple Crisp
Servings: 1
Preparation time: 10 minutes
Cooking time: None
Ingredients: ½ cup (125ml) rolled Oats
1 cup (250ml) Kashi GoLean cereal
10-15 Raisins
1 Tbsp (15ml) Honey
½ Tbsp (7,5ml) Cinnamon or to taste
1 small Granny Smith or Golden Delicious Apple, diced finely
150ml Water
Method: Place everything in a mixing bowl and mix before adding the water (a little more if you want)
Mix well and consume immediately.

Macronutrients: Protein: 19g
Carbs: 92g
Fat: 4g Calories: 420
Vanilla Cream Oatmeal
Servings: 1
Preparation time: 7 minutes
Cooking time: 2 minutes
Ingredients: 1 cup (250ml) Oatmeal
1cup (250ml) Skim Milk
1 scoop (30g) Vanilla Protein Powder
½ tsp (2,5ml) of Stevia
Pinch of Cinnamon
Pinch of Salt
Method: In a microwave proof mixing bowl, add the salt, oatmeal skim milk and cinnamon, mix well.
Place in the microwave and cook at full power for about 1 minute - stir the mix , then microwave for
another 1 minute period.
Let the oatmeal cool for about 3 minutes add the Stevia and protein powder.
Consume immediately.

Macronutrients: Protein: 45g
Carbs: 73g
Fat: 6g Calories: 531
Chocolate Cookie Oatmeal
Servings: 1
Preparation time: 5 minutes
Cooking time: None
Ingredients: ½ cup (125ml) uncooked Oats
1 Tbsp (15ml) natural Peanut Butter
1 scoop (40g) Chocolate Whey Powder
4 Tbsp (60ml) boiling Water
2 packets Splenda
Method: Add water to oats, and let it stand for 30 seconds.
Add whey, splenda and peanut butter, and mix well.
Consume immediately.

Macronutrients: Protein: 31g
Carbs: 32g
Fat: 12g Calories: 370
Protein Granola Yogurt
Servings: 1
Preparation time: 20 minutes
Cooking time: None Ingredients: ¾ cup (180ml) Fat Free Greek Yogurt
1 Scoop (30g) Vanilla Protein Powder
1 Tbsp (15ml) Chia Seeds
2 Tbsp (30ml) Granola/Granola Type Cereal
⅔ cup (100g) chopped Strawberries Alternative fruits: Blueberries
Cranberries
Apple
Method: Place all the ingredients except the fruit in a small mixing or serving bowl and mix well. Allow
to stand for 15-20 minutes, to allow the chia seeds to swell and the granola to soften.
Add the fruit, mix and enjoy.

Tips: This yogurt can be frozen, and consumed as a filling treat on a warm day.

Macronutrients: Protein: 46g
Carbs: 52g
Fat: 5g Calories: 437
Blueberry Coconut Omelet
Serves: 1
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients: 1 tsp (5ml) Coconut Oil
½ cup (125ml) liquid Egg Whites
¼ tsp (2ml) Vanilla Extract
Pinch of Salt
½ tsp (2,5ml) Sweetener or Stevia
⅓ cup (85ml) thawed or fresh Blueberries
1 Tbsp (15ml) desiccated or shredded Coconut
½ Tbsp (7,5ml) White Chocolate Peanut Butter
Method: Combine the egg whites, salt, vanilla & sweetener/cinnamon in a small mixing bowl and mix.
Well
Heat a small frying pan over medium heat and add the coconut oil.
Once the pan is hot, pour in the mixture. As the mixture starts to set add your blueberries & coconut to one
half, and cook for another minute or so, before flipping.
Cook for another minute, flip the omelet one last time onto its other side, and cook until golden brown and
add the peanut butter to the top of the omelet.
Fold the omelet and serve immediately.

Nutrition Facts: Protein: 15g
Carbs: 13g
Fat: 11g Calories: 208
Banana Split Protein Oats
Serves: 1
Preparation time: Overnight
Cooking time: None
Ingredients: 1 cup (250ml) Blue Diamond Almond Breeze Unsweetened Vanilla Milk
1 scoop (30g) BSN Syntha-6 Peanut Butter Protein Powder
1 small Banana
½ cup (125ml) dry Quaker Old Fashioned Oats
¼ cup Almond Milk
4 tsp (20ml) Walden Farms Sugar Free Calorie Free Chocolate Syrup
2 packets Stevia Sweetener
Chopped Nuts, (optional)
Method: In a small mixing bowl combine the oats, Sythna, peanut butter cookie protein powder, stevia,
and almond milk, and allow to swell overnight The following morning, cut the banana in half lengthwise,
and place in a dish.
Put the oat mix in between the banana halves
Top with Walden Farms Chocolate Syrup, and chopped nuts.

Macronutrients: Protein: 30g
Carbs: 64g
Fat: 12g Calories: 470
French Toast
Serves: 3
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 6 slices Sara lee Delightful Whole Wheat and Honey 45 calorie bread
250g Egg Whites
½ cup (125ml) unsweetened Almond Milk
2 packets sweetener or Stevia
½ tsp (2ml) Baking Powder/Baking Soda
Method: Preheat a pancake griddle at a medium heat
Combine the egg whites, almond milk, baking powder, and sweetener in a shallow dish
Using two forks, place each slice of bread in the egg mixture, turning over to saturate both sides.
Place each slice on the griddle and cook until a golden color is achieved, turn and repeat.
Top with your favorite syrup or jam, but remember to adjust the macros!

Tips: Use a medium high heat if you desire a more moist toast, as the outside will be done prior to drying
out the inside.
Also for a more moist toast, decrease the amount of egg whites and/or increase the amount of almond
milk. Vice versa for a crispier toast. The amount of necessary egg whites may vary by the bread you use.
The Sara Lee bread absorbs liquid like a sponge!

Macronutrients (per serving): Protein: 46g
Carbs: 43
Fat: 4g Calories: 423
Sausage and Egg Bell Pepper Breakfast
Serves: 1
Preparation time: 15 minutes
Cooking time: 10 minutes
Ingredients: 1 medium Publix Red Bell Pepper
2 large Egg Whites
½ cup (125ml) cooked Turkey Breakfast Sausage
2 Tbsp (10g) Cheddar or American Cheese (Reduced Fat, Pasteurized)
⅔ tsp (4ml) Parsley Method: Preheat the oven to 400 F (220 C)
Prepare 90% lean turkey breakfast sausage in advance.
Cut the top off a bell pepper and place into an oven (directly on the rack) at for 10 minutes.
Scramble 2 egg whites in a pan. Combine with your prepared turkey sausage. Mix in the shredded
reduced fat cheddar cheese. Stuff into finished bell pepper and top with parsley or green onions.

Macronutrients: Protein: 27g
Carbs: 9g
Fat: 7g Calories: 212
Stuffed Baked Breakfast Apple
Serves: 3
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients: 3 Granny Smith of Golden Delicious Apples, cored and pitted
1½ cups (375ml) Non-fat Greek Yogurt
1 scoop (30g) Vanilla Protein Powder
½ cup (125ml) rolled Oats
3 Tbsp (45ml) chopped Walnuts
1 tsp (5ml) Cinnamon
2 Tbsp (30ml) Splenda Brown Sugar Blend
Method: Combine the cinnamon and brown sugar.
Place the cored apple in the mixture. Coat the apple, inside and out, and place on the grill.
Cook for 3-4 minutes or until tender.
Mix the Greek yogurt, protein powder, rolled oats, and walnuts until well mixed.
Fill the baked apple with the mixture.
Cover and cook for 1-2 minutes or until yogurt is heated.
Macronutrients:

Protein:25 g
Carbs: 50g
Fat: 11g Calories: 393
Tomato Basil Omelet
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 3 free range Eggs
10 Cherry Tomatoes
Fresh Basil
Sea Salt
Black Pepper
Kelp
1 Tbsp (15ml) Palm Oil, for cooking
Method: In a mixing bowl, whisk 3 whole eggs with salt, pepper, basil, and kelp.
Slice 10 cherry tomatoes.
Coat skillet with palm oil.
Pour everything into the skillet and cook over medium heat.
If you add sausage, brown it in a separate pan before adding it to the omelet.
Flip once. When done fold and serve immediately.

Macronutrients: Protein: 10g
Carbs: 12g
Fat: 11g Calories: 186
Spicy Scrambled Eggs
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 2 large Whole Eggs
4 Eggs Whites
¼ of an Onion, finely chopped
1 whole red Chili (or chili to taste), finely chopped
1 clove Garlic, finely chopped
50g Cottage Cheese
Pinch of Mixed Herbs
2 slices of whole Brown Bread
Method: In a small mixing bowl combine the whole eggs and egg whites. Whisk until the egg yolks and
whites mix.
To this, add the chopped onion, garlic and chili, mix well.
Finally, add the cottage cheese and a pinch of mixed herbs, Whisk.
Heat a small nonstick frying pan over a medium flame, coat with a nonstick spray.
Empty the contents of the mixing bowl into the frying pan.
Put your toast in the toaster. Gently stir the contents to scramble the eggs
Once eggs are scrambled, add them to toast on a large plate.

Macronutrients: Protein: 50g
Carbs: 34g
Fat: 19g Calories: 507
Main Meals

Thai Spiced Chicken Beef and Basil

High Protein BBQ Chicken Pizza
Turkey Chili Frito Pie
Flavorsome Chicken Stir fry
Egg 'n Tuna
Tortilla Pizza
High Protein Sandwiches
Asian Wok
No-nonsense Chicken Noodles
Chicken Pad Thai
Steamed Hamburgers with Sweet Potato Fries
Spicy Pasta
Butternut Lasagne
Chilli Con Turkey
Turkey Burgers
Chicken Cordon Bleu
Lean Turkey Meatloaf
Salsa Chicken Tortilla
Bistro-Style White Bean Burger with Fried Egg and Avocado
Couscous Salad with Tuna and Avocado
Herb Garden Beef Burger
Beef and Rice Mash
Avocado Lime Chicken
Marinated Chicken Enchiladas
Spanish Rice
Asian Flank Steak and StirFry
Protein Pumpkin Pie
Baked Chicken
Turkey Power Balls
Honey Nut Barbeque Chicken Fingers
Chicken Egg White Pizza
Curry Rice
Salmon Balls

Peanut Butter Chicken

Baked Pineapple Chicken
Slow Cooked Chicken Stew
Italian Slow Cooked Chicken
Sloppy Joes
Creamy Artichoke Chicken
Spicy Coconut Chicken Tenders
Peanut Butter Chicken
Chicken Avocado Burger Patties
Tuna Melt
Chicken Pot Pie
Spicy Chicken Lentils
Spicy Turkey Chili
Rotisserie Chicken Noodle Pasta Bake
Teriyaki Salmon
Field of Greens
Lobster Boat
Spicy Turkey Meatballs
Chicken Cheese Meatballs
Chicken Caesar Meatballs
Fish in Foil
Chicken Cucumber Salad
Sweet Potato Omelet
Thai Spicy Beef Salad
Malaysian Curry Prawns
Chicken Curry
Beef Chop Suey
Salsa Quinoa Chicken
Grilled Tuna Burgers
Tuna Cheese Melt
Beef and Basil
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes Ingredients: Spinach
Corn
Baby Tomatoes
Mushrooms
Minced Fresh Basil
Eggs
Lean Sirloin Steak (150g - 200g) Method: Begin by boiling 1 egg.
Warm a pan with some olive oil. Thrown in handful of corn and halved baby tomatoes.
Stir fry for a little, and add some minced basil.
Add your sliced mushrooms.
Prep your salad bowl with spinach as the base.
Once the corn, tomato and mushroom mixture is basiled up
Heat a little oil in a pan and place the sirloin steak in. A little of salt and pepper on the uncooked side is
enough for seasoning.
After a couple of minutes, flip the meat.
Place the meat on a plate and rest for a further 3-5minutes to ensure the juices redistribute throughout the
meat. Peel the egg and mash up in a small bowl.
Place a mound of the spinach, corn,tomato and mushroom salad on a plate.
Place thin slices of the sirloin on top
Grab the egg mixture and place a thin strip of it on top of the steak.
Macronutrients: (per serve) Protein: 57 Grams
Carbs: 23 Grams
Fat: 15 Grams

Calories: 463
High Protein BBQ Chicken Pizza
Serves: 8
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients: 1 Whole Boboli Whole Wheat Thin Pizza Crust
3 servings (90g) 2% Mozzarella shredded cheese
13oz (850g) boneless Chicken Breast
½ Tbsp (7,5ml) Olive Oil
2.5oz (74ml) chopped Onions
2 servings (60ml) BBQ Sauce
Method: Preheat a skillet on a medium-high flame, and your oven to 450 F (220 C)
Chop chicken and onions
Pour olive oil in preheated skillet
Place chicken and onions in skillet, stir so olive oil coats the chicken/onions. Season and cook thoroughly
Open Boboli pizza crust and baste with BBQ sauce
Place the cooked chicken on pizza crust and cover with cheese
Cook in oven for 12 minutes
Macronutrients: (per serve) Protein: 20g
Carbs: 20g
Fat: 5g Calories: 210
Turkey Chili Frito Pie
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes Ingredients: 1 can Wolf Brand Turkey Chili.
60g 2% Milk Shredded Cheese
30g of plain Fritos Method: Empty the contents of the tin into a microwave proof bowl.
Place in microwave and cook at full power for a minute and a half.
Remove the bowl and stir well.
Sprinkle the cheese on top and return to the microwave for a minute,
Add 1 serving of plain Fritos and stir.
Serve immediately.
Macronutrients:

Protein: 71g
Carbs: 47.5g
Fats 33g Calories: 771
Flavorsome Chicken Stir fry
Serves: 1
Preparation time: 5 minutes
Cooking time: 35 minutes Ingredients: 150g Chicken, cut in strips
100g Broccoli broken up
2 slices of Pineapple cut into chunks
1 tsp (5ml) Soy Sauce
1 tsp (5ml) Olive Oil
100g uncooked Brown rice
Method: Boil the brown rice.
Heat a wok and add a small amount of water with the olive oil.
Place the broccoli in the middle and cook for 5 minutes.
Move the broccoli to the outsides and add the chicken, and fry for 2 minutes.
Mix the broccoli and chicken then add the pineapple and soy sauce, and cook for 2 minutes.
Add the cooked rice to the wok and mix.
Add seasoning (hot sauce), if desired
Macronutrients: Protein: 47g
Carbs: 70g
Fats: 14g Calories: 585
Egg 'n Tuna
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 135g (1 can) Tuna,
2 Whole Eggs
100g of Cottage Cheese
20g of Cheese
Method: Heat a small frying pan, and coat it with a nonstick spray.
Open and drain the tuna, and add to the pan, cook for two minutes.
Add the cottage cheese, and mix well.
Add salt and pepper to taste.
Shell the two eggs and beat lightly, then add to the mixture.
Cook until eggs are done.
Add the cheese and cheese, and serve immediately.
Macronutrients: Protein: 66g
Carbs: 2g
Fats: 19g
Calories: 443
Tortilla Pizza
Serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients: 1 Plain tortilla
40g Low-Fat Mozzarella
⅓ jar Napolina Pizza Sauce
200g Chicken Breast, cut in strips or cubes Method: Heat a small skillet and spray with nonstick spray,
Cook the chicken, add seasoning if desired.
Lay tortilla flat and spread the pizza sauce over it, and sprinkle with the cheese.
Add the chicken and place under the grill until the cheese has melted.
Serve immediately
Macronutrients: Protein: 62g
Carbs: 40g
Fats: 12g
Calories: 516
High Protein Sandwiches
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 5 large Egg Whites
2 Bread
1 Tbsp (15ml) Olive oil
4 Tbsp 60ml Cheddar cheese
Salt and Pepper to taste Method: Heat a medium sized skillet over a low-medium flame and add the olive
oil.
Add the egg whites into the pan and cook for two minutes or until whites have set.
Sprinkle the cheddar cheese onto egg, and allow to melt.
Season with salt and pepper.
Fold the egg first in half then in quarters and place in a slice of bread
Season with sauce if so desired
Cover with another slice and serve immediately.
Macronutrients: Protein: 30g
Carbs: 31g
Fats: 7g Calories: 307
Asian Wok
Serves: 1
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: 150g Chicken cut into strips
100g Basmati rice
50g Zucchini grated
½ tsp (2.5ml) Paprika
2 tsp (10ml) Wok sauce
Curry Powder
Method: Boil the rice according to cooking directions.
Heat a wok and add a small amount of water with the olive oil.
Place the Zucchini in the middle and cook for 2 minutes.
Move the Zucchini to the outsides and add the chicken, and fry for 5 minutes.
Mix the Zucchini and chicken then add the paprika, curry powder and wok sauce, and cook for 2 minutes.
Add the cooked rice to the wok and mix.
Add seasoning (hot sauce), if desired.
Macronutrients: Protein: 43g
Carbs: 84g
Fats: 4g Calories: 528
No-nonsense Chicken Noodles
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 100g egg noodles
250g chicken breast cut in strips
Chili sauce to taste
Worcester sauce to taste
Tikka powder to taste
Method: Boil 100g egg noodles,
Heat a medium sized frying pan once a medium high flame and coat with nonstick spray.
Add chicken and cook,
When chicken is almost cooked, add chili sauce, Worcester sauce and tikka powder, lower the heat and
allow to simmer.
Brain the noodles and place in a bowl, season with Worcester sauce if desired.
Place chicken on noodles.
Serve immediately
Macronutrients: Protein: 80g
Carbs: 60g
Fats: 10g Calories: 540
Chicken Pad Thai
Serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients: 2 cups (500ml) cooked Whole Wheat Angel Hair Pasta
3.3oz. (95g) Chicken Breasts, cut into bite sized pieces
1 cup (250ml) sliced Mushrooms
½ cup (125l) sliced Yellow Pepper
1 Tbsp (15ml) Fish Sauce
¼ cup (63ml)chopped cilantro
1 tsp (5ml) olive oil
1 Tbsp (15ml)natural peanut butter
1 Tbsp. (15ml) Splenda (3packets)
1 Tbsp. red Chili Flakes
Method: Prepare the pasta according to package directions.
Heat the oil in a skillet over medium heat, and add the chicken, cook for 2-3 minutes.
Add the peppers and mushrooms and cook for another 3-5 minutes or until chicken is fully cooked.
Mix the fish sauce, peanut butter, Splenda, and chili flakes and pour over the chicken.
Cover, and simmer for 3-4 minutes.
Top with cilantro before serving.

Macronutrients: Protein: 56g
Carbs: 39g
Fat: 14g Calories: 458
Steamed Hamburgers with Sweet Potato Fries
Serves: 1
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients: 1 Chicken Filet (about 150-200 grams)
2 Whole Wheat Hamburger Buns
Lettuce, Cucumber, Tomato, Onion as garnish
2 Sweet Potatoes
1 tsp (5ml) Olive Oil
Salt, Pepper, Basil
1 big Tomato
Method: Preheat the oven to 450 F (230 C).
Put the chicken fillet through the meat grinder and season it.
Cut French fries of your sweet potatoes, add one teaspoon of olive oil and season it with a pinch of salt,
pepper and garlic.
Divide the chicken and place the meat in empty tuna cans and place in a steamer. Set a timer for about 15-
20 minutes.
Insert potatoes in the oven. After 10-15 minutes, turn the fries so they can become crispy on both sides.
Garnish the hamburger buns with some lettuce, tomato, cucumber, onion.
Finish it off with the hamburgers and some dressing of your choice.

Macronutrients: Proteins: 56g
Carbs: 152g
Fats: 5g Calories: 806
Spicy Pasta
Serves: 1
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients: 2 Trader Joe's Spicy Italian Chicken Sausages
4 oz (120g) Ground Beef
4oz (120g) boneless, skinless Chicken Breast
1 cup (250ml) Whole Wheat Penne
Fresh Basil
Garlic, chopped or crushed
2 Tbsp (15ml) EVOO
2 Tomatoes, chopped
Method: Cook paste as per package instructions.
Heat a medium sized frying pan and add the beef chicken tomatoes and cook them together. Add the
sausages, and allow to simmer over a low hat for 5-10 minutes.
Add some freshly chopped garlic and basil, and cook until basil has wilted.
Drain pasta and place on plate, spoon the meat over and garnish with EVVO.
Serve immediately.

Macronutrients: Protein: 103g
Carbs: 126g
Fat: 59g Calories: 1,430
Butternut Lasagna
Serves: 4
Preparation time: 20 minutes
Cooking time: 95 minutes Ingredients:
1½ lbs (620g) Butternut Squash, cut and deseeded
3.5 oz (100g) Lasagna Noodles (sheets)
500g Cottage or Ricotta Cheese
5 cups (1.25ℓ) Spinach, chopped
50g shredded Cheese Sauce:
2 cups (500ml) Milk
3 Tbsp (45ml) Flour Method:
Cook the butternut squash:
Preheat oven to 450 F (230 C).
Split butternut in half. Place in baking dish and fill about 1inch (2,5cm) of water. Place in oven and bake
for 40 minutes, until tender. Scoop out flesh and discard skin, mash the flesh.
Adjust oven to 350 F (180 C)
Filling: Wilt spinach in a pan, then cool and add 500g cottage cheese and stir.
Sauce: Heat up milk in small saucepan on low heat. Whisk in small amounts of flour; roughly ½ teaspoon
at a time. Once all flour has been mixed in, bring up to a boil, whisking continuously. Once the sauce
thickens, turn heat off (use immediately).
Once the squash, filling, and sauce are finished, you are ready to start building your dish.
Use cooking spray or a light swipe of cooking oil to cover a 9 x 13 cooking dish. Use 1 cup of the sauce
to cover the entire bottom of the dish. Place a layer of (cooked or uncooked) noodles side by side to make
the next layer of the lasagna, use half of the ricotta/cottage cheese and spinach mixture to cover the
noodles.
Next, layer all of the roasted butternut squash, followed by the last half of the ricotta/cottage cheese
spinach filling. Top with another layer of lasagna noodles, then cover those with the remaining sauce and
the grated cheese.
Cover the Butternut Squash Lasagna with tin foil and bake at for 40 minutes. Uncover and cook for
another 15 minutes. Let it cool for 5 minutes before serving.
Macronutrients (per serve):
Protein: 101g
Carb: 201g
Fat: 30g
Calories: 1,470
Chili Con Turkey
Serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 450g ground Turkey
1 can Mexican style diced Tomatoes
1 can Black Beans, rinsed and drained
1 can whole-kernel Sweet Corn, drained
1 package dried Chili mix
1 Tbsp (15ml) Ground Flaxseed
1/4 cup (63ml) Water
1 cup (250ml) cooked Rice
Method: Brown the turkey in a skillet over medium high heat
Add everything else but the rice and cook over low heat for 10 minutes.
Serve over rice
Macronutrients (per serve): Protein: 30g
Carbs: 52g
Fats: 11g Calories: 407
Turkey Burgers
Serves: 1
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: 125g of Turkey Breast mince
¼ cup (63ml) of finely diced Onion
¼ cup (63ml) of finely diced Red Pepper
1 Garlic clove, peeled and minced
¼ tsp (1ml) ground Black Pepper
2 tsp (10ml) of Olive Oil Method: Preheat your oven to 350 F (180 C)
Add the diced red pepper, diced onion, minced garlic, turkey breast mince to a mixing bowl. Add the
olive oil and the ground black pepper. Mix well and add any spices if you would like to enhance the
flavor.
Form two patties and place on the grill.
Cook the patties in the oven for13 minutes. Then turn over and cook for another 13 minutes.
Serve with whole-meal teacakes, lettuce, tomato and onion.
Macronutrients: Protein: 39.5 g
Carbs: 13.3 g
Fats: 2.6 g Calories: 175.8
Chicken Cordon Bleu
Serves: 2
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: 4oz (120g) boneless skinless Chicken Breasts
8 Kirkland Honey Smoked Ham slices
½ cup (125ml) Reduced-Fat shredded Mozzarella
Salt, Pepper and Garlic seasoning to taste
1 cup (250ml)-mashed Sweet Potato
6 oz (170g) Kirkland stirfry frozen vegetables
4 Ritz Crackers, crushed.
Method: Preheat oven to 375 F (200 C)
Pound the chicken breast to ¼ inch (6mm) thickness.
Season both sides with salt, pepper, garlic powder, place 2 slices of ham on top of breasts, Sprinkle with
shredded mozzarella and roll up,
Sprinkle the top of the rolls with crushed ritz crackers.
Bake in oven for 25-30 minutes at 375.
Wash and peel sweet potatoes. Cube the potatoes and steam boil potatoes for about 25 minutes.

Place 6 oz of frozen veggies in small saucepan, boil with ¼ cup water and season to taste.
Macronutrients (per serve): Protein: 38g
Carbs: 60g
Fats: 12g
Calories: 443
Lean Turkey Meatloaf
Serves: 2
Preparation time: 10 minutes
Cooking time: 50 minutes
Ingredients: 1lb (450g) of Ground Turkey
½ can of Tomato Sauce
2 whole Eggs
1 cup (250ml) of Whole-Wheat Breadcrumbs
½ Onion, diced.
Seasoning and Salt to your taste.

Method: Preheat oven to 375 F (180 C) Mix all ingredients together in a bowl, place the mixture in a
baking tray lined with foil, shape into a loaf, bake for 45 minutes.
Top with shrircha hot sauce and a little BBQ sauce, then place in oven for another 15 minutes
Macronutrients: Protein: 28g
Carbs: 18g
Fats: 4g
Calories: 220
Salsa Chicken Tortilla
Serves: 1
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients: ¾ cup (190 ml) diced precooked Chicken
2 Tbsp (30ml) diced Onion
2 Tbsp (30ml) Feta-Cheese crumbles
1 handful romaine lettuce, chopped
1 large whole-wheat tortilla
Salsa for dipping
Method: Arrange the chicken, onion, cheese, and lettuce down the center of the tortilla.
Roll it tightly and cut it in half.
Grill the rolls seam-side down for 2 to 3 minutes per side, on a nonstick skillet heated to medium.
Serve with salsa. Makes 1 serving
Macronutrients: Protein: 56g
Carbs: 10g
Fats: 10g Calories: 397
Bistro-Style White Bean Burger with Fried Egg and Avocado
Serves: 1
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients: 1 cup (250ml) white Kidney Beans, drained and mashed
8oz (230g) Portobello mushrooms, grilled and finely chopped
½ cup (125ml) Spelt flakes
½ cup (125ml) marinated Artichoke Hearts, chopped and patted dry
2 Tbsp (30ml) sun-dried Tomatoes, finely chopped
1 tsp (5ml) balsamic vinegar
4 cups (1ℓ) Mixed Greens
Garnish
4 eggs, fried sunny side up
½ Avocado, sliced
¼ tsp (1ml) sea salt and pepper
Method: Preheat oven to 400 F (200 C)
Line a baking sheet with parchment paper and set aside.
Using clean hands, combine the first 6 ingredients and form into 4 equal-sized patties. Place onto lined
baking sheet and bake for 20minutes.
Divide greens equally between 4 plates. Remove patties from oven and place over the bed of greens.
Garnish each burger with a fried egg (if desired). Divide avocado slices evenly between burgers and
sprinkle each evenly with sea salt and pepper.

Macronutrients: Protein: 14g
Carbs: 24 g
Fats: 3g Calories: 281
Couscous Salad with Tuna and Avocado
Serves: 1
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: 70g Couscous
125g Kidney Beans
250g Cherry Tomatoes
150g Spinach
1 Pepper
60g of light Feta
150g Tuna
½ Onion
100g Avocado
Method: Cook the Couscous and let it cool.
Combine everything except avocado and feta and mix thoroughly.
Top with avocado and feta.
Season with lemon pepper/garlic/fresh lemon/balsamic
Macronutrients: Protein: 76g
Carbs: 97g
Fat: 24g Calories: 884
Herb Garden Beef Burger
Serves: 4
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients: 1 cup (250ml) chopped fresh Herb Mix (dill, basil, parsley, mint and rosemary), divided
1lb (450g) extra-lean Ground Beef
2 tsp (10ml) ground Cumin
¼ tsp (1ml) each Sea Salt and Pepper
Sauce
½ cup (125ml) Low-Fat plain Greek yogurt
1 tsp (5ml) minced/crushed Garlic
½ tsp (2,5ml) Lime Zest

Method: Measure out 2 Tbsp (30ml) of herb mixture and set aside.
Using clean hands, combine remaining herbs, beef, cumin, salt and pepper, and form into 4-equal sized
patties.
Grill at med-high heat for 5 to 7 minutes per side, or until cooked as desired.
Stir together reserved 2 Tbsp of herbs (30ml), yogurt, garlic and lime zest. Divide yogurt mixture evenly
between burgers.

Macronutrients (per burger): Protein: 32g
Carbs: 3g
Fat: 10g Calories: 234
Beef and Rice Mash
Serves: 2
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 16oz (450g) lean, Ground Beef
1 cup (250ml) cooked Rice
1 Swanson Beef flavor pack
1 Tbsp (15ml) dry Parsley
2 Tbsp (30ml) Fat Free Chicken Broth (in the box)
¼ cup (63ml) Water
1 Tbsp (15ml) Garlic Powder
Season-All to taste (about 2 Tbsp)
Method: Put the ground beef (mince) in a deeper nonstick pan with a lid and add season-all, garlic
powder, and dry parsley and begin to brown on medium heat. As soon as meat begins to brown, stir and
then add the cooked rice, flavor packet, water, and broth. Cover and allow to simmer for 15 minutes,
stirring 3-4 times.

Macronutrients (per serve): Protein: 96g
Carbs: 246g
Fat: 32g Calories: 894
Avocado Lime Chicken
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: ¼ cup (63ml) Brown Rice
6 oz. (170g) grilled Chicken
½ Lime
1 Avocado
¼-½ packet Stevia
Method: Grill the chicken breast.
Boil/steam the brown rice.
Cut the Avocado into small cubes while the chicken and rice cooks.
Squeeze the juice from the lime and add 1/4-1/2 packet of stevia.
Place the rice, chicken, and avocado into a bowl/tupperware. Pour the lime juice on top. Mix it all
together. You can add cilantro or whatever you want to it after that.
Macronutrients: Protein: 54g
Carbs: 45 g
Fat: 37g Calories: 726
Marinated Chicken Enchiladas
Servings: 6
Preparation time: 15 minutes
Cooking time: 35 minutes
Basting time: Overnight
Ingredients:
1lb. (450g) boneless, skinless Chicken Breasts, cut into cubes
1 tsp (5ml) Olive Oil
Juice of 1 Lime
1 tsp (5ml) Chili Powder
2 Scallions, minced
Salt and Pepper to taste
1 (15-oz.) can Black Beans, drained and rinsed
6 (6-inch/15cm) Whole-Wheat Tortillas
2/3 cup (180ml) Reduced-Fat shredded Mexican cheese blend or Monterey Jack cheese, divided
1½ cups (375ml) canned Enchilada Sauce
Method: In a medium bowl, combine the chicken with the olive oil, lime juice, chili powder, scallions,
salt, and pepper.
Cover and marinate in the refrigerator for at least 1 hour and up to 24 hours.
Preheat the oven to 375°F (190°C)
Remove the chicken from the marinade and discard the excess.
Heat the olive oil in a nonstick skillet over medium heat. Add the chicken and sauté for 7 to 8 minutes
until chicken is cooked through. Remove the chicken to a bowl and add the black beans.
Divide the chicken-and-bean filling among six tortillas. Top each with 1 Tbsp. of the cheese. Roll up each
tortilla and place seam-side down in a baking dish coated with cooking spray. Pour the sauce over the
enchiladas and bake, covered, for about 20 minutes.
Add the remaining cheese and bake, uncovered, for 5 minutes until cheese melts.
Macronutrients (per serve):
Protein: 26g
Carbs: 30g
Fat:9g Calories 305
Spanish Rice
Serves: 8
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients: 1lb (450g) lean Ground Turkey
1-15oz can Tomato Sauce
1-14.5oz can Diced Tomatoes
1 11oz Diced Tomatoes with Chili Peppers
2 cups (500ml) uncooked instant Brown Rice
1 cup (250ml) Water
2½ tsp (12,5ml) Chili Powder
2 tsp Worcestershire sauce
Method:

Brown turkey in skillet, drain off fat and discard.

Return drained turkey to skillet. Add tomato sauce, tomatoes, rice water, chili powder and Worcestershire
sauce. Stir to mix ingredients. Cover and simmer 20 to 25 minutes. Stir before serving.

Macronutrients (per serve):

Protein: 18g
Carbs: 44g
Fat:7g Calories 310
Asian Flank Steak and StirFry
Serves: 6
Preparation time: 30 minutes
Cooking time: 20 minutes Ingredients: 4 Tbsp (60ml) Light Soy Sauce, divided
1 Tbsp (15ml) Rice Vinegar
1½ Tbsp (22.5ml) Arrowroot or Cornstarch, divided
1lb (450g) flank Steak, trimmed of all fat
¾ cup (180ml) Low-Fat, reduced-sodium Beef or Bhicken Broth, divided
4 Tbsp (20ml) Hoisin Sauce
1 tsp (5ml) Chili Puree with Garlic
1 Tbsp (15ml) Canola Oil, divided
3 cloves Garlic, minced
1 Tbsp (15ml) minced Ginger
2 stalks Celery, sliced
2 cups (500ml) sliced Broccoli
1 medium Red Pepper, cut into strips
1½ (375ml) cups Snow Peas Method: In a bowl, combine 2 Tbsp. soy sauce, rice vinegar, and ½ Tbsp.
of the arrowroot or cornstarch.
Add steak to the mixture and let marinate for 15 minutes.
In another bowl, combine ½ cup broth with remaining soy sauce, remaining arrowroot or cornstarch,
Hoisin sauce, and chili puree; set aside.
Heat half the oil in a wok or skillet. Add the beef and marinade; stirfry for 3 minutes. Remove the beef
and set aside in a bowl.
Heat remaining oil. Add the garlic and ginger, and stirfry for 30 seconds.
Add the celery, broccoli, and red pepper. Add the remaining broth. Cover. Steam 2 to 3 minutes.
Add the snow peas and cook 1 to 2 minutes more. The vegetables should be crisp.
Add in the sauce and cook 1 minute.
Add in the beef and serve.
Macronutrients (per serve): Protein: 19g
Carbs: 12g
Fat:7g Calories 185
Protein Pumpkin Pie
Serves: 1
Preparation time: 5 minutes
Cooking time: 45 minutes
Chilling Time: 5 hours
Ingredients: ½ cup (125ml) canned Pumpkin or Butternut Squash
6oz (175ml) non-fat Greek Yogurt
1 egg
1 Tbsp (15ml) Protein Powder
Cinnamon or Pumpkin Pie Spice to taste.

Method: Preheat oven to 375°F (190°C).
Spray a medium-sized round with nonstick spray.
Mix all the ingredients together and pour into baking dish.
Bake for 45 minutes.
Refrigerate overnight or 4-5 hours.

Macronutrients: Protein: 31g
Carbs: 19g
Fat: 5g Calories: 245
Baked Chicken
Serves: 6
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients: 6 large boneless skinless Chicken Breasts
1½ cups (375ml) Chicken Broth
¾ tsp (4ml) Onion Powder
¾ tsp (4ml) Garlic Salt
Fresh Ground Black Pepper to taste
Method: Preheat oven to 350°F (180°C)
Rinse, and pat chicken breasts dry.
Spray a small, shallow baking dish with cooking spray.
Sprinkle chicken with onion powder, garlic salt, and pepper.
Place in baking dish.
Add chicken broth to dish.
Bake 20 minutes or until no longer pink.
Macronutrients (per serve): Protein: 25.4g
Carbs: 0.7g
Fat: 3.2g Calories 141.3
Turkey Power Balls
Serves: 6 (2 power balls per serve)
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients: 40oz (1.13Kg) Lean Ground Turkey
2 large Eggs Whites
6 Portobello Mushrooms
Dill Weed
Seasoned Italian Herbs
2 slices of Monterey Jack cheese
Black Pepper
A pinch of Sea Salt
Method: Preheat the oven to 320°F (110°C)
Peel and dice the Portobello mushrooms and add into a large mixing bowl
Add the ground turkey into the bowl along with a tablespoon each of Dill Weed and Italian Herbs. Add a
½ teaspoon of black pepper and a pinch of sea salt.
Crack the eggs and separate the whites from the yolk. Add the whites into the bowl.
Mix everything with your hands, ensuring that there is even distribution of all ingredients throughout the
mixture.
Once mixed, tear small pieces of the Monterey Jack cheese and add it in evenly to the mix.
Spray a baking tray with nonstick spray
Roll the mixture into 12 golf-sized balls and place on tray.
Place in oven and leave for approximately 18-22 minutes until slightly browned.

Macronutrients (per serve): Protein: 47g
Carbs: 0g
Fat: 5.4g Calories 230
Honey Nut Barbeque Chicken Fingers
Serves: 2
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients: 6 skinless Chicken Breast tenders
½ cup (125ml) Fiber One Honey Clusters, crushed
½ cup (125ml) ground Honey Roasted Almonds
2 Egg Whites, slightly beaten
1 tsp organic barbecue sauce
Pepper to taste
Finely chopped garlic to taste
Method: Preheat the oven to 450°F (220°C) In a shallow dish, combine the egg whites and barbecue
sauce.
In another dish mix the crushed cereal, ground almonds, garlic and pepper.
Dip the chicken pieces into the egg dish, and then coat with the crumb mixture.
Bake about 12 minutes or until the chicken is fully cooked.
Macronutrients (per serve): Protein: 35g
Carbs: 14g
Fat: 12g Calories: 300
Chicken Egg White Pizza
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 4oz (115g) Boneless Skinless Chicken Breasts
4 large Egg Whites
¼ cup (63ml) Tomato Sauce
1 cup, (250ml) chopped Peppers, Sweet, Green
2 Tbsp (30ml) Peppers, Sweet, Red
2 Tbsp (30ml)Mexican Style Four Cheese
2 Tbsp (30ml) Onions
Method: On Medium heat thoroughly cook egg whites in small round pan.
Season with pepper, garlic or any other "pizza-y" seasoning you like.
flip egg whites over and add 1/4 cup tomato sauce, chopped vegetables, grilled chicken and cheese.
Reduce heat to medium low and cook until the cheese is melted on top.
Serve.

Macronutrients: Protein: 47.4g
Carbs: 17.2g
Fat: 10.8g Calories: 342
Curry Rice
Serves: 2
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients:|
2 cups (500ml) cooked Rice, preferably precooked and refrigerated
200g diced Chicken Breast
100g mixed Frozen Vegetables (substitute with fresh if you prefer)
2 Whole Eggs
1 tsp (5ml) Curry Powder
2 cloves Garlic
5g Ginger
1 Tbsp (15ml) Soy Sauce
1 Tbsp (15ml) Oyster Sauce
Method: Marinate diced chicken breast in half of the soy sauce and oyster sauce
Fry chicken breast over high heat until cooked. Set this aside
Beat eggs, and make very thin omelets, (makes 3-4 thin omelets). Set these aside after slicing
Add a dash of oil to a hot wok and cook finely chopped garlic cloves + ginger for a few seconds
add precooked rice to the pan
Immediately add curry powder and remaining soy sauce and oyster sauce.
Mix into rice
Add mixed frozen vegetables, omelet and chicken, cook for a couple of minutes then serve
Macronutrients (per serve): Protein: 36g
Carbs: 82g
Fat: 8g
Salmon Balls
Serves: 5
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 150g Salmon
80-120g Cottage Cheese
20-35g Breadcrumbs
Method: Preheat oven to 350°F (180°C) Put the salmon and cottage cheese in a bowl and mix well.
Roll the salmon in some breadcrumbs and ensure they are well covered.
Bake for 20minutes.
Makes roughly 5 balls.

Macronutrients (per serve): Protein: 55.1g
Carbs: 17.9g
Fat: 10.2g Calories: 356
Peanut Butter Chicken
Serves: 1
Preparation time: 70 minutes
Cooking time: 25 minutes
Ingredients: 8oz (230g) Chicken
1 Tbsp (15ml) Peanut Butter
1½ Tbsp (22.5ml) Soy Sauce
Ginger
Garlic powder
Hot sauce
Cayenne pepper (optional)
Method: Preheat oven to 450°F (220°C) Mix everything in together except for peanut butter, and let
marinate for at least an hour. Place on foil, spread the peanut butter over the chicken.
Cover and bake for 22-25 minutes.
Open and broil for 1 minute.
Macronutrients Protein: 54g
Carbs: 6g
Fat: 19g Calories: 440
Baked Pineapple Chicken
Serves: 8
Preparation time: 5 hours
Cooking time: 45 minutes
Ingredients: 3lb (1.4kg) Chicken Breast
20oz (567g) Unsweetened Pineapple Chunks
2 Tbsp (30ml) Sugar Free Syrup
2 Tbsp (30ml) Reduced Sodium Soy Sauce
¼ tsp (2ml) Black Pepper
½ Sweet Onion (around 150g)
½ tsp (2ml) Ground Ginger
1 tsp (5ml) Pure Lemon Juice
3-4 Slices of a Naval Orange Method: Chop your onion. Cut your naval orange slices in half.
Combine all of your ingredients together aside from the chicken into a bowl. Mix them together. Add your
chicken and mix into a large ziploc bag.
Remove air from bag and mix everything together once the bag is sealed.
Let marinate in the fridge for at least 2-5 hours (overnight works even better).
Preheat oven to 375°F (190°C) Remove and place into a baking dish. Bake for 45 minutes.
Serve hot.

Macronutrients (per serve): Protein: 47.25g
Carbs: 11.37g
Fat: 1.37g Calories: 247
Slow Cooked Chicken Stew
Serves: 10
Preparation time: 15 minutes
Cooking time: 5 hours
Ingredients: 4lb (1.8Kg) Chicken Breast
1 Red Onion, chopped
1 Can (10.75 Ounces/305g) 98% Fat Free Cream of Mushroom Soup
½ tsp (2.5ml) Lemon & Pepper
1½ tsp (7.5ml) Minced Garlic (or 3 Cloves)
1 tsp (5ml) Italian Seasoning
6oz (170g) Mushrooms
2 Large Sweet Potatoes
2 Russet Potatoes
12oz(340g) Carrots
2 Cups (500ml) Water
1 Packet (24g) Onion Gravy Mix
Method: Chop up your Red Onion, Sweet Potatoes, Russet Potatoes, Carrots, and Mushrooms.
Cut your Chicken Breasts into 1 inch pieces.
Combine all of your ingredients into the slow cooker.
Cook on high for 4-5 hours.
Serve.

Macronutrients (per serve): Protein: 45.6g
Carbs: 36g
Fat: 3.3g Calories: 356
Italian Slow Cooked Chicken
Serves: 12
Preparation time: 15 minutes
Cooking time: 8 hours
Ingredients: 4 ½lb (2Kg) Chicken Breast meat
½ tsp (2.5ml) Black Pepper
1 tsp (5ml) Mrs. Dash Italian Medley (or Italian Seasoning)
½ Red Onion, chopped
2 tsp Minced Garlic (4 Cloves)
1 pct (20g) Dry Italian Salad Dressing Mix
1 can (10.5oz / 298g) 98% Fat Free Cream of Mushroom
½ cup (125ml) Water
8oz (240g) Fat Free Cream Cheese
1½ cups (375ml) Baby Bella Mushrooms (around 100g)
Method: Chop chicken breasts into halves.
Combine all of the ingredients into slow cooker. Stir ingredients together until mixed.
Cook on low for 6-8 hours stirring after 3-4 hours.

Macronutrients (per serve): Protein: 50g
Carbs: 6g
Fat: 1.75g Calories: 308
Sloppy Joes
Serves: 7
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients: 1 Green Pepper, chopped
1 Red Pepper, chopped
1 Sweet Onion, chopped
2 Carrots, chopped.
1 Tbsp (15ml) Olive Oil
2lb (900g) Lean Ground Beef
1 tsp (5ml) Minced Garlic (or 2 Cloves)
8oz (227g) No Salt Added Tomato Sauce
10 Tbsp (150ml) Hickey & Brown Sugar BBQ Sauce
5 tsp (25ml) Sriracha
1 Tbsp (15ml) Worcestershire sauce
Method: Heat a skillet over a medium flame and add olive oil.
Add the Green Pepper, Red Pepper, and Sweet Onion, and fry for approximately 3 minutes.
Once cooked add your lean ground beef and brown.
After your beef has browned reduce the burner to low, and add in the rest of your ingredients.
Mix everything together.
Let it simmer on low heat for around 10-15 minutes. Once your sauce starts to thicken up, it’s done
Macronutrients (per serve): Protein: 26.3g
Carbs: 31.6g
Fat: 6.6g Calories: 251
Creamy Artichoke Chicken
Serves: 2
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients: 2 Skinless Chicken Breast
½ cup (125ml) Zoi Greek Yogurt Nonfat Plain Greek Yogurt
6 tsp (30ml) Dijon Mustard
1 cup (250ml) flowerets Broccoli Flower Clusters
½ cup (125ml) Trader Joe's Artichoke Hearts
Method: Preheat your oven to 350 F (180 C) Grind the broccoli in a food processor, mix with artichoke
hearts, Greek yogurt, and dijon mustard.
Coat top of chicken breasts with the mix. Place in a shallow oven-proof dish.
Bake for 15-20 minutes.

Macronutrients (per serve): Protein: 38g
Carbs: 16g
Fat: 2g Calories 242
Spicy Coconut Chicken Tenders
Serves: 2
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients: 2 tsp (10ml) Sriracha Hot Chili Sauce
4 oz (135g) Chicken Breast Tenderloins
4 Tbsp (60ml) raw Unsweetened Shredded Coconut
2 Tbsp (30ml) All Whites 100% Liquid Egg Whites
12 oz (355g) Chicken Breast
Method: Preheat the oven to 350F(180 C)
Place the shredded coconut on a plate and spread it out some.
Mix the liquid egg whites and sriracha together.
Dip the raw chicken in this mix. Then roll the tenders on a plate that has the coconut shreds on it. Repeat
this process and make certain the chicken tenders are well covered.
Spray a baking tray with nonstick spray, ensure that it is well covered.
Place the chicken on the baking sheet and bake for 25 minutes.

Recommended Toppings: Sriracha
Cinnamon
Macronutrients (per serve): Protein: 26g
Carbs: 7g
Fat: 13g Calories: 260
Peanut Butter Chicken
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 5oz (150 g) Chicken Breast
½ Onion, medium, chopped
100 ml Almond Milk
20 g Peanut Butter
1 clove Garlic
¼ Hot Chili Pepper
1 tsp (5ml) Ginger
1 packet Sweeteners (Splenda, Sucralose)
Method: Fry onion and chicken breast on a medium heat until just cooked
While chicken an onion is cooking, mix up all other ingredients in a blender
When chicken is just cooked, add your sauce into the hot pan and bring to a boil, simmering to desired
consistency
Macronutrients: Protein: 50g
Carbs: 14g
Fat: 23g Calories: 467
Chicken Avocado Burger Patties
Serves: 4
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: ½ cup (125ml) Cilantro
1 Tbsp (15ml) Onion Powder
¼ tsp (1ml) Black Pepper
1 Avocado
1 Tbsp (15ml) Lime Juice
½ cup (125ml) chopped Scallions or Spring Onions
2¼ cups (560ml) Extra Lean Ground Chicken
¼ tsp (1ml) Sea Salt
2 tsp (10ml) Minced Garlic
1 tsp (5ml) Garlic & Herb Seasoning Blend
¼ cup (63ml) Whole Wheat Bread Crumbs
Method: Preheat oven to 350 F (180 C) In a large mixing bowl combine all the ingredients together.
Use hands to mix ingredients, turning and mixing thoroughly.
Form 4 med sized patties with hands and put on baking sheet.
Cook on one side for 18-20 min, flip and cook other side for same amount.
Serve and enjoy.

Macronutrients (per serve): Protein: 27g
Carbs: 13g
Fat: 16g Calories: 302
Tuna Melt
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: ½ can (6.5 oz), Tuna chunks in Water, drained
2 slices Arnold Low Carb Multi Grain Bread
1 Tbsp (15ml) Fat Free Mayonnaise
2 slices Borden Fat Free Single Cheese Slices
A pinch Morton Sea Salt
Dash Black Pepper
1 tsp (5ml) Texas Pete Hot Sauce
Method: Mix all ingredients together in a bowl except the cheese and bread.
Place cheese on bread and mixture followed by other bread slice and toast until cheese has melted.
Serve hot.

Macronutrients: Protein: 40g
Carbs: 27g
Fat: 5g Calories: 290
Chicken Pot Pie
Serves: 10
Preparation time: 15 minutes
Cooking time: 6 hours
Ingredients: 5lb (2.25Kg) Chicken Breast
3 Cans (32.25 Ounces/915g) Healthy Request/Fat Free Cream of Chicken Soup
1 Can (10 3/4 Ounces/305g) 98% Fat Free Cream of Celery
1 Can (10 3/4 Ounces/305g) 98% Fat Free Cream of Mushroom
1½ tsp (7.5ml) Black Pepper
1 tsp (5ml) Garlic Salt
1 tsp (5ml) Onion Powder
5 Packets/Cubes Low/No Sodium Chicken Bouillon
1½ cups (375ml) Sliced Mushrooms
1 cup (250ml) Chopped Celery
1 cup (250ml) Chopped Carrots
16oz (470ml) Frozen Mixed Vegetables
8 Medium Red Potatoes
Method: Chop up Celery, Carrots, and Red Potatoes.
Cut your Chicken Breasts in half. Combine all of your ingredients into the slow cooker.
Mix everything together.
Cook on high for 5-6 hours.

Macronutrients (per serve): Protein: 69g
Carbs: 43.9g
Fat: 4.7g Calories: 494
Spicy Chicken Lentils
Servings: 8
Preparation time: 10 minutes
Cooking time: 6 hours
Ingredients: 3½lb (1.57kg) Chicken Breasts
1½ Tbsp (22.5ml) Olive Oil
1½ tsp (7.5ml) Minced Garlic (or 3 Cloves)
1 Sweet Onion
6oz (170g) Carrots
1 tsp (5ml) Basil
1½ cups (375ml) Lentils
4 tbsp (60ml) Sriracha
1 cup (250ml) BBQ Sauce
2 cups (500ml) Water
Method: Take out your chicken breasts, trim off the fat , and cut into halves.
Chop up your sweet onion and carrots.
Combine everything into your slow cooker.
Cook on low for 6 hours.

Macronutrients (per serve): Protein: 63g
Carbs: 39.75g
Fat: 4.13g Calories: 448
Spicy Turkey Chili
Serves: 1
Preparation time: 7 minutes
Cooking time: 10 minutes
Ingredients: 4oz (120g) Extra-lean Ground Turkey
¾ cup (180ml) Black Beans
½ cup (125ml) Corn (steamed)
1 packet McCormick's Chili
⅓ cup (83ml) Tomato Paste
⅓ cup (83ml) diced Tomatoes
¼ cup (63ml) chopped Fresh Basil (optional)
1 Jalapeno Pepper (diced, optional)
Seasonings to taste:
½ Tbsp (7.5ml) each Paprika, Cumin, Cayenne, Pepper
Cheese (optional): 1 oz (30g) Goat, Feta, or Low-fat Mozzarella Cheese
Method: Season ground turkey with paprika, cumin, cayenne, and pepper.
Set a skillet on medium heat and lightly spray with coconut oil. Add meat.
Chop the meat as it cooks in the skillet using a spatula. When the meat is nearly cooked, add in the chili
seasoning and tomato paste. Stir.
Add black beans (with some juice), corn, basil, and any other vegetables.
Reduce the skillet to low heat and cover. Let it simmer and cook for 8-10 minutes.
Remove the skillet from the heat and let it cool. Top with cheese if desired.

Macronutrients: Protein: 46g
Carbs: 50g
Fat: 3g Calories 395
Rotisserie Chicken Noodle Pasta Bake
Serves: 1
Preparation time: 10 minutes
Cooking time: 25 minutes
Ingredients: 4oz (120g) cooked rotisserie Chicken (pulled)
⅓ cup (83ml) Whole Wheat or Durum Wheat Pasta Shells
½ up (125ml) Chicken Broth
1 Tbsp (15ml) 2% Greek Yogurt
¼ cup (63ml) diced Carrots
¼ cup (63ml) chopped Celery
¼ cup (63ml) diced Mushrooms (optional)
Fresh parsley
Seasonings to taste:
1 tsp (5ml) each cumin, pepper, garlic, onion powder, Mrs. Dash poultry seasoning
Method: Preheat oven to 405 F (210 C).
In a pot, boil and cook your wheat pasta. Rinse and set aside.
Dice your raw carrots and mushrooms.
Weigh and separate 4 oz baked chicken meat. In a small disposable ramekin or baking dish, add chicken,
pasta, Greek yogurt, veggies, and seasonings. Stir with a spoon or mini-spatula.
Pour chicken broth over the mixture. Ensure that a majority of the noodles are covered so that they won’t
burn when baking.
Top with fresh parsley.
Bake in the oven for 20-25 minutes. Remove from the oven and enjoy.

Macronutrients: Protein: 39g
Carbs: 33g
Fat: 3g Calories 347
Teriyaki Salmon
Servings: 3
Preparation time: 60 minutes
Cooking time: 10 minutes
Ingredients: 2 Tbsp (30ml) Olive Oil
3 Tbsp (45ml) Soy Sauce
3 Tbsp (45ml) Sugar-Free Ketchup
2 Tbsp (30ml) Onion Soup Mix Powder
1 Tbsp (15ml) Splenda
½ tsp (2.5ml) minced Garlic
¼ tsp (1ml) Onion Powder
Three 6-oz. (360g) Salmon Steaks
Method: Combine olive oil, soy sauce, sugar-free ketchup, onion soup mix powder, and Splenda in a bag.
Place salmon filets in the bag and then let sit for about an hour to marinate.
Remove filets from bag and place on the grill for 4-5 minutes per side.
Serve with freshly-steamed vegetables and quinoa or brown rice.

Macronutrients (per serve): Protein: 46.6g
Carbs: 5.9g
Fat: 7g Calories: 363
Field of Greens
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 8oz (160g) pasture raised Veal
Sea salt
Chives
Ghee
3 cups Romaine lettuce
1 Tbsp (15ml) Macadamia Nut oil
1 tsp (5ml) Balsamic Vinegar
Method: Heat ghee in skillet to coat the pan. Insert veal. Season with salt and chives.
Brown meat and flip a few times it cooks pretty quick on medium heat for about 10 minutes.
Toss romaine with oil and vinegar; serve immediately.

Macronutrients: Protein: 51g
Carbs: 8g
Fat: 2g Calories: 296
Lobster Boat
Serves: 1
Preparation time: 5 minutes
Cooking time: None
Ingredients: 6-8oz (170g) Lobster (ideally claw meat)
1 Tbsp (15ml) light Mayonnaise
Juice from 1/4 Lemon
¼ Bell Pepper, diced
¼ Onion, diced
1 stalk Celery, diced
3-4 Romaine Lettuce heart leaves
Salt and Pepper and other spices, to taste
Method: Remove lobster meat from shell and cut or tear into chunks. Place in a bowl.
Add diced vegetables to the lobster then mix in the mayo, lemon juice, and spices.
Fill the Romaine heart leaves with lobster salad.
Serve
Macronutrients: Protein: 42g
Carbs: 8g
Fat: 6g Calories: 260
Spicy Turkey Meatballs
Serves: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients: 1½lb (675g) ground Turkey
1 large Egg
2 large Egg whites
¾ cup (180ml) Oats
2 Tbsp. (30ml) minced Jalapeno Pepper
½ tsp (2.5ml) Chili Pepper
¼ cup (63ml) Salsa
½ finely diced green Bell Pepper
½ finely diced red Bell Pepper
Directions: Preheat oven to 450 F (230 C).
Using your hands, combine all ingredients together in a large bowl.
Form mixture into medium-sized meatballs.
Set meatballs in a baking dish.
Place dish in oven and cook for 12-15 minutes, or until golden brown.
Top with added salsa.

Macronutrients: Protein: 19g
Carbs: 7.2g
Fat: 1.7g Calories: 121
Chicken Cheese Meatballs
Serves: Multiple
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients 1½lb (675g) ground Chicken Breast
½ cup (125ml) Low-Fat Mozzarella Cheese
½ cup (125ml) Low-Fat Parmesan Cheese
1 Tbsp (15ml) Oregano
3 Egg Whites
1 cup (250ml) Oats
½ cup (125ml) finely diced Onion
Directions Preheat oven to 450 F (230 C).
Using your hands, combine all ingredients.
Roll chicken mixture into bite-sized meatballs.
Place meatballs on a greased baking sheet.
Bake for 8-10 minutes or until golden brown.

Macronutrients (per meatball): Protein: 19.6g
Carbs: 7.2g
Fat: 4.3g Calories: 155
Chicken Caesar Meatballs
Serves: 10
Preparation time: 10 minutes
Cooking time: 30 minutes
Ingredients 1½lb (675g) ground chicken
3 egg whites
1 cup (250ml) Oats
2 Tbsp (30ml) Low-Fat Caesar salad dressing
½ minced clove Garlic
4 Tbsp (60ml) Low-Fat Parmesan cheese
Directions Preheat oven 425 F (220 C).
Combine all ingredients in a large bowl.
Roll chicken mixture into about 20 meatballs.
Place each meatball in a muffin cup and bake for 25-28 minutes, or until golden brown.
Once out of the oven, remove from muffin tin.
Before serving, squeeze lemon juice over top.

Macronutrients: Protein: 19g
Carbs: 7.2g
Fat: 2.8g Calories: 129
Fish in Foil
Serves: 1
Preparation time: 5 minutes
Cooking time: 20 minutes
Ingredients: 4 oz (120g) Tilapia
Asparagus
½ Lemon, sliced
Juice of ½ a Lemon
Fish seasoning
Pepper
Method: Preheat oven to375 F (190 C)
Use one piece of foil per fish.
Add lemon juice.
Sprinkle fish seasoning on top.
Add pepper, lemon slices.
Add veggies on top.
Fold into foil down from the top leaving air for steaming
Place each foil on a cookie sheet and bake for 15-20 minutes.

Macronutrients: Protein: 30g
Carbs: 11g
Fat: 5g Calories: 209
Chicken Cucumber Salad
Serves: 1
Preparation time: 10 minutes
Cooking time: none
Ingredients: 1 Cucumber
2 stalks of Celery
30g Red Onion
70g Spinach and Kale Greek Yogurt dip
30g Fat-Free Cheddar Cheese
1 can of Chunk Chicken, drained (about 185g)
Directions: Peel and chop the cucumber, celery, and onion.
Combine all ingredients in a large mixing bowl.
Season to taste
Serve
Macronutrients: Protein: 51g
Carbs: 19g
Fat: 10g Calories: 377
Sweet Potato Omelet
Serves: 1
Preparation time: 7 minutes
Cooking time: 10 minutes
Ingredients:
3 large Whole Eggs
1 medium Sweet Potato, baked
3 slices lean Turkey Bacon
¼ (63ml) cup Shredded Cheese
1 Tbsp (15ml) Low-Fat Sour Cream
Method: Peel sweet potato and mash the flesh. Reheat it in a skillet or in the microwave.
Cook turkey bacon in a skillet to taste.
Once turkey is done, scramble the eggs and pour them into a nonstick skillet set to medium heat. Cover the
entire skillet surface in a thin layer of egg. Let the eggs set and then carefully flip it over.
Spread sweet potato on one side of the eggs.
Sprinkle cheese on top of sweet potato.
Place bacon on top of cheese and sweet potato.
Spread sour cream on top of bacon.
Fold eggs in half and let sit for a minute or two.
Flip omelet over and let sit for a minute or two.
Remove from heat and place on plate.
Add salt and pepper as desired and enjoy!

Macronutrients: Protein: 37g
Carbs: 27gg
Fat: 24g Calories: 485
Thai Spicy Beef Salad
Serves: 1
Preparation time: 10 minutes
Cooking time: 5-10 minutes
Ingredients: ½lb (225g) lean Steak
Salt and pepper, to taste
4 cups (1ℓ) Mixed Greens
2 Tbsp (30ml) each: fresh Mint, Basil, and Cilantro
2 green Onions, sliced
2 Tbsp (30ml) fresh Lime Juice
½ tsp (2.5ml) Lemongrass paste or fresh Lemongrass
1 tsp (5ml) low sodium Soy Sauce
1 tsp (5ml) Chili Flakes
2 tsp (10ml) Fish Sauce
1/2 tsp (2.5ml) Stevia in the Raw
Method: Season steak with salt and pepper and grill to desired readiness.
In a small bowl, mix greens, mint, basil, and cilantro.
In another small bowl, mix lemongrass, green onions, lime juice, soy sauce, fish sauce, chili flakes, and
Stevia.
Slice steak and place on top of greens.
Pour dressing over greens and steak.
Toss lightly and serve.

Macronutrients: Protein: 36g
Carbs: 18g
Fat: 7g Calories: 260
Malaysian Curry Prawns
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients: ½lb (225g) large Prawns, with shell/tail
1 Tbsp (15ml) Coconut Oil
1 Tbsp (15ml) fresh Garlic, chopped
1 can light Coconut Milk
1 Tbsp (15ml) Curry Powder
Salt and pepper, to taste
Method: De-vein the prawns.
Heat coconut oil in large pan over medium high heat and add the garlic.
Rinse prawns and lightly salt and pepper.
Add prawns to pan and sprinkle with curry powder.
Sauté for 2-3 minutes until all prawns are well-seasoned.
Add coconut milk and turn heat to low.
Simmer for 5 minutes.
Serve.

Macronutrients (per serve): Protein: 15g
Carbs: 4g
Fat: 11g Calories 172
Chicken Curry
Serves: 2
Preparation time: 7 minutes
Cooking time: 10 minutes
Ingredients: 5oz (150g) boneless Chicken Breast
5 cups (1.25ℓ) sliced raw Mushroom
1 whole Red Pepper
2 cups (250ml) green raw Snap Beans
¼ cup (83ml) canned Chicken Broth
1 cups (250ml) Low-Fat Yogurt
4 tsp (20ml) Cornstarch
4 tsp (20ml) Extra Virgin Olive Oil
2 tsp (10ml) Curry Powder
Method: Take chicken breasts and cut into medium sized cubes. Grab a large nonstick deep frying pan
and add the chicken breasts with 1 tablespoon of olive oil. Cook the chicken in frying pan until its
browned and done.
While the chicken is cooking grab another nonstick frying pan and add mushrooms, pepper, and beans
with 2 tablespoons of olive oil. Stir this mixture regularly until its soft.
Back to the first pan and add chicken broth, yogurt, curry powder, and cornstarch. Stir this mixture
regularly until the sauce thickens. Increase heat if needed.
Macronutrients: Protein: 32g
Carbs: 735g
Fat: 13g Calories: 373
Beef Chop Suey
Serves: 1
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients: 7oz (210g) Beef, fat trimmed.
6 large Egg Whites
1 large Onion, chopped
3 cups (750ml) Danish raw cabbage
2½ stripes Celery
2 cups (500ml) of thin sliced Mushrooms
1½ cups (375ml) mature Soybean
2 cups (500ml) Chinese canned Water Chestnut
2 tsp (10ml) Olive Oil
2 Tbsp (60ml) Apple Cider Vinegar
1 Tbsp (15ml) Soy Sauce
½ cup (125ml) broth bouillon canned, ready to serve beef
Method: You will need 2 large nonstick frying pans. In the first frying pan add the olive oil and beef and
cook until the beef is brown. Don't cook for too long, the beef will go tough and chewy.
While the beef is cooking, in the second frying pan, add 2 tablespoons of olive oil, cabbage, celery,
mushrooms, water chestnuts, soybean, vinegar and onion. Cook until entire mixture is hot, and the onions
have softened. Now add the soy sauce, beef stock and cooked beef. Cook this mixture for 5-10 minutes.

Macronutrients: Protein: 50g
Carbs: 38g
Fat: 16g Calories: 490
Salsa Quinoa Chicken
Serves: 5
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 2 cups (500ml) Quinoa, uncooked
24oz (720g) cooked Chicken
2 cups (500ml) Salsa
1 cup (250ml) Onion, chopped
Diced Jalapeno to taste (optional)
Method: Boil quinoa in with 4 cups water. After reaching a raging boil, turn the heat down to medium-
low. Allow quinoa to cook until only a slight amount of water is left. Pull quinoa from heat, and let stand
covered for 10 minutes. Extra water will soak into the quinoa.
Mix chicken, salsa and onion in with the quinoa.
Divide evenly into 5 Tupperware containers.
Macronutrients: Protein: 40g
Carbs: 49g
Fat: 6g Calories: 434
Grilled Tuna Burgers
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients: 450g Tuna
40g Onion, chopped
1 large Carrot, shredded
2 cloves Garlic, finely chopped
4 Egg Whites
20g chopped Chives
40g Bread Crumbs
Spices to taste
Method: Mix all the ingredients together in a large mixing bowl.
Split ingredients into four patties.
Take a tray and cover with a nonstick piece of baking paper.
Spray the paper lightly with low fat cooking spray.
Grill patties on both sides until brown.
Serve either with a roll and trimmings, or with rice and vegetables.

Macronutrients: Protein: 35g
Carbs: 15g
Fat: 1.2g Calories: 200
Tuna Cheese Melt
Serves: 1
Preparation time: 9 minutes
Cooking time: 6 minutes
Ingredients: 1 5oz (150g) can of Tuna,
2 Tbsp (30ml) of Oatmeal
1 Egg White
Diced Onion to taste
Fresh, minced Garlic to taste
⅓oz (10g) Mozzarella or Cheddar cheese
Salt and Pepper to taste
Method: Place all ingredients into a mixing bowl.
Mix, or mash ingredients together, and form into a patty.
Place patty into a frying pan, and cook over medium heat.
Cook until slightly brown on both sides.

Macronutrients: Protein: 26g
Carbs: 4g
Fat: 2g Calories: 145
Thai Spiced Chicken
Serves: 4
Preparation time: Overnight
Cooking time: 40 minutes
Ingredients: 6 Chicken Breasts cut in half
12oz (350g) natural Non-Fat or Low-Fat Yogurt
2-3 Tbsp (15ml) Thai Red Curry Paste
4 Tbsp (60ml) chopped fresh Cilantro
3 inch (7.5 cm) piece Cucumber
Lime Wedges and Salad Greens to serve
Method: Preheat your oven to 375 F (190 C).
Put the chicken in a shallow dish in one layer. Blend a third of the yogurt, the curry paste and three
tablespoons of the cilantro. Season well with salt and pour over the chicken, turning the pieces until they
are evenly coated. Leave for at least 10 minutes, or in the fridge overnight.
Lift the chicken on to a rack in a roasting tin and roast for 35-40 minutes, until golden.
Blend together the remaining yogurt and cilantro. Finely chop the cucumber and stir into the yogurt
mixture. Season. Serve with the chicken and garnish with wedges of lime and salad greens.

Macronutrients (per serve): Protein: 43g
Carbs: 8g
Fat: 3g Calories: 166
Snacks & Desserts

Peanut Butter Chocolate Protein Cookies

Chocolate Protein Frozen Yogurt Recipe
Strawberry, Banana and Peanut Butter Ice Cream
Chocolate Orange Protein Balls
Peanut Butter Oatmeal Raisin Muffins
High Protein Chocolate Cake
Rice Pudding
Protein Brownies
Protein Snickers
Peanut Butter Chocolate Cookies
Peanut Butter Ice Cream
Chocolate Mug Cake
Protein Bars
Strawberry and Banana Protein Bar
Banana Bread
Cookies and Cream Rice Krispy Treat
Honey Nut Protein Bars
Peanut Butter Cup Cakes
Protein Oreos
Protein Brownies
High Protein Cheesecake
Chocolate Peanut Butter Protein Bars
Chocolate Peanut Butter Cookie Dough
Protein Pudding
Protein Truffles
Chocolate Cake
Cottage Cheesecake
Amino Acid Jelly
Delicious Dessert Pizza
Chocolate Peanut Butter Wrap
Strawberry Fluff
Banana Flaxseed Muffins
Protein Pancakes/Strawberry Shortcake
Protein Lava Brownie
Protein Mousse Recipe
Protein Cookies and Cream Waffles
Gluten Free Protein Carrot Cake
Boston Cream Donut
Apple Pie Protein Donut
Blueberry Protein Donuts
Chocolate Protein Donuts
Protein Packed Parfait
Coconut-Oat Bars
Cinnamon Scroll
Strawberry Cheesecake
Peanut Butter Chocolate Protein Cookies
Servings: 18
Preparation time: 10 minutes
Cooking time: 2 minutes
Chilling time 1 Hour
Ingredients: 3 cups (750ml) Puffed Brown Rice
1 scoop (30g) Whey Protein Powder (any flavor)
1 cup (250ml) Oats
¼ cup (63ml) Nuts/Dried Fruit
¼ cup (63ml) Stevia
6 tsp (20ml) Dark unsweetened Cocoa
½ cup (125ml) Honey
1 tsp (5ml) Vanilla Extract
¾ cup (180ml) organic Peanut Butter
Method: Pour 3 cups of brown puffed rice into a mixing bowl.
Add 1 scoop of whey protein
Add 1 cup of whole oats and add some crushed nuts or dried fruit of your choice In a microwavable
bowl.
Combine Stevia, peanut butter, honey and vanilla extract.
Place in the microwave for 30 second intervals, stirring frequently, until combined.
Add peanut butter mixture of the crispy rice and stir until well mixed!
Shape mixture into cookies and place in fridge for an hour
Macronutrients (per serve): Protein: 5.6g
Carbs: 21.5g
Fat: 7g Calories: 153
Chocolate Protein Frozen Yogurt
Serves: 1
Preparation time: 5 minutes
Chilling time: 60 minutes
Ingredients: 1 Banana (fresh or frozen)
100g of Full-Fat organic natural live Yogurt
1 Tbsp (15ml) Green & Black’s organic Cocoa
40g of Chocolate Protein Powder
Method: Place the banana, cocoa and protein powder in the blender and blend until even and crumbly
Add in the yogurt and blend Pour in to a bowl, jar or dish and freeze for 30-60 minutes.
Test it with your finger on the top to check how far gone it is.

Macronutrients: Protein: 41g
Carbs: 31g
Fat: 6g Calories: 350
Strawberry, Banana and Peanut Butter Ice Cream
Serves: 1
Preparation time: 5 minutes
Cooking time: None
Ingredients: 1 frozen Banana
4 frozen Strawberries
1 Tbsp (15ml) of organic Peanut Butter
Method: Blend frozen banana on a low speed setting in your blender.
Once banana is well blended, add the 4 frozen strawberries and tablespoon of peanut butter.

Macronutrients: Protein: 10g
Carbs: 15g
Fat: 10g Calories: 100
Chocolate Orange Protein Balls
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 80g Dates
70g Rolled Oats
50g Peanut Butter
3 scoops (90g) of Chocolate Whey Protein
10g Cocoa
1 Orange
1 sachet powdered Egg Whites
20g shredded Coconut Method: Finely grate the rind from your orange and add the rind along with
everything but the coconut in to your blender. Add in the juice one half of the orange (65ml).
Whizz intermittently until everything comes together in a soft, balling, sticky fashion.
Put your shredded coconut in to a small bowl. The mix is very sticky, I used a tablespoon to remove
around 35g of mixture at a time. Plop one spoonful in to the bowl of coconut and tumble it until covered.
You can then remove it and roll it in to a ball with your hands.
Plop, roll and ball 10 times. Try and make them even. I sat my bowl on a scale so I could check how much
each blob I removed weighed.
Sit the rolled balls on a plate and fridge them for an hour minimum.
Can then store or eat up as desired!
Macronutrients: Protein: 10g
Carbs: 14g
Fat: 4g Calories: 131
Peanut Butter Oatmeal Raisin Muffins
Servings: 8
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients: 3g Splenda
1 tsp (5ml) of Baking Powder
10g Peanut Butter powder (PB2)
1 scoop (30g) peanut butter flavored Whey Protein
1 Tbsp (15ml) Greek Yogurt
1 Tbsp (15ml) Regular Yogurt
2 Egg Whites
½ cup (125ml) flavored oatmeal.
10g Complete Pancake Mix
Method: Crack your Egg Whites and add into a magic bullet, with the yogurts.
Add the dry ingredients, and blend for 2-3 minutes.
Preheat Oven to 350 F (180 C)
Ppray a muffin sheet/pan with a nonstick spray
Slowly pour the mixture about half way up the muffin pan.
Bake for 16-20 minutes until a toothpick will come out clean.
Transfer to a cooling rack to cool.

Macronutrients (per serve): Protein: 5g
Carbs: 6g
Fat:0.5g Calories: 48
High Protein Chocolate Cake
Servings: 8
Preparation time: 10 minutes
Cooking time:30 minutes Ingredients: 2 scoops (60g) Chocolate Whey Protein
½ cup (125ml) Whole Wheat Flour
⅓ cup (83ml) unsweetened Cocoa Powder
1 tsp (5ml) Baking Powder
1 tsp (5ml) Baking Soda
1 egg
2 tsp (5ml) Vanilla extract
¼ cup (63ml) Avocado
1 6oz jar baby food fruit + oatmeal mix
Sweetener of choice (splenda/stevia etc.) Method: Preheat oven to 350 F (180 C).
Coat baking pan with cooking spray
Mix all dry ingredients in a separate bowl
Slowly add wet mixture into dry ingredient bowl
Blend bowl of ingredients
Bake for 25 minutes
Macronutrients (per serve): Protein: 8g
Carbs: 14g
Fat:1.8g Calories: 120
Rice Pudding
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 1½ (375ml) cups cooked White Rice
8 oz (230ml) Vanilla Rice Milk
2 Tbsp (30ml) Lactose Free Chocolate or Vanilla Breyer’s Ice Cream
Method: Place rice in a bullet, or farberware blender, not a regular blender, add rice milk, and ice cream
Blend till thick, open blender, stir, and add more rice milk till full
Blend again till creamy/
Macronutrients: Protein: 35g
Carbs: 78g
Fat:4g Calories: 490
Protein Brownies
Serves: 9
Preparation time: 15 minutes
Chilling time: 4 minutes
Ingredients: 2 scoops (60g) Vanilla Whey
30g chopped Almonds
3g Cocoa Powder
50g Oats
50ml Almond Milk
30g Roasted Peanuts
3 Tbsp (45ml) crunchy Peanut Butter
Dark chocolate coated thin Rice Cakes for base
90g 60% Dark Chocolate
Method: Place some rice cakes on an aluminum foil these form the base for the chocolate bites.
Mix all the powders and oats together in a bowl.
Add in the peanut butter and almond milk and stir until you get a thick batter.
Add in the almonds and stir a bit more to mix.
Coat the rice thins with the mixture and spread evenly across the whole base.
Place tray in freezer for 15 minutes until you melt the dark chocolate in a Bain Marie.
Once the dark choc is melted, take the tray out of the freezer. Before pouring the chocolate, place the
roasted peanuts on top of the hardened mixture.
Pour the dark chocolate on top and spread evenly with a spatula or spoon.
Place in the fridge for 3-4 hours to get everything firm.
Remove and cut into equal squares.
Macronutrients (per serve):

Protein: 11g
Carbs: 13g
Fat:11g Calories: 190
Protein Snickers
Serves: 10
Preparation time: 10 minutes
Cooking time: 2 minutes
Ingredients: Filling
100g Peanut Butter
50g Protein Powder
10g Cocoa
200g Low Fat Greek Yogurt
20g crushed raw Peanuts Chocolate shell:
80g +85% Chocolate
20g Coconut Oil
Sweetener
Method: Protein bar:
Mix all ingredients together.
Divide the mixture into 10 equal parts, and shape into a bars Chocolate cover:
Break the chocolate into small pieces
Melt the coconut oil, (Place container in boiling water,)
Melt the chocolate, add the coconut oil and whisk
Coat the bars with a small amount of chocolate, dip them in the chocolate
Macronutrients (per serve): Protein: 10.2g
Carbs: 3.5g
Fat: 11.3g Calories: 156
Peanut Butter Chocolate Cookies
Servings: 8
Preparation time: 5 minutes
Cooking time: 10 minutes
Ingredients: 60g Protein Powder
75ml Almond Milk
3 Tbsp (45ml) of smooth Peanut Butter
15g chopped Almonds
30g Oats
60g Dark Chocolate (60%)
Method: Preheat oven to 212 F (100 C).
Mix the first 2 ingredients thoroughly. Then add the peanut butter and continue to blend until smooth.
Mix this paste with the oats and almonds and with a spoon and stir well.
Fold in the chopped dark chocolate (or chocolate chips).
Form balls out of the mixture and place on cooking tray.
Bake for 5 minutes and then switch off oven and leave for another 2-3 minutes.
Remove and leave them on the tray to cool.

Macronutrients (per serve): Protein: 8g
Carbs: 8g
Fat: 7g Calories 127
Peanut Butter Ice Cream
Serves: 1
Preparation time: 5 minutes
Cooking time: 30 minutes
Ingredients: 100ml Low Fat Milk
3 Tbsp (45ml) of Crispy Peanut Butter
1 scoop (30g) Vanilla Whey Protein
Method: Mix milk, Peanut Butter and Whey Protein. Heat it in a pan for 3-4min (until it’s creamy).
Place it into the freezer for about 30min.

Macronutrients: Protein: 38.6g
Carbs: 10.8g
Fat: 22.6g Calories: 400
Chocolate Mug Cake
Serves: 1
Preparation time: 3 minutes
Cooking time: 1 minutes Ingredients: 1 Egg White
1 scoop (30g) Chocolate Protein Whey
1 Tbsp (15ml) Cocoa Powder
1 tsp (5ml) Baking Powder
¼ cup (63ml) water or Coconut milk
Nonstick spray
Method: Mix ingredients in bowl
Spray mug with non stick spray
Pour ingredients into mug and microwave for 40 seconds
Flip over mug and the cake slides out
Macronutrients: Protein: 30g
Carbs: 6g
Fat: 3g Calories: 150
Protein Bars
Serves: Multiple
Preparation time: 5 minutes
Cooking time: 15 minutes
Ingredients: 80gr of Oats
2 scoops (60g) of Vanilla or Strawberry Whey Protein
30gr Peanut Butter
20gr Honey
20gr crushed Walnuts
5-10gr Gojie Berries
Enough water to mix all together into a paste.

Method:
Preheat your oven to 300 F (150 C).
Mix everything into a bowl then put into a trey with cooking paper.
Bake for 12 minutes.
Remove and allow to cool slightly, then cut into bars or cubes.

Macronutrients: Protein 66g
Carbs 90g
Fats 38g Calories: 920
Strawberry and Banana Protein Bar
Servings: 6
Preparation time: 10 minutes
Cooking time: 35 minutes
Ingredients: 1 cup (280ml) raw Oatmeal
5 scoops (150g) Strawberry Protein Powder
¼ cup (63ml) Fat-Free Cream Cheese
½ cup (125ml) Non-Fat dry Milk Powder
2 Egg Whites
¼ cup (63ml) Water
1½ Bananas, mashed
2 tsp (10ml) Canola oil
Method: Preheat oven to 330 F (160 C) Spray a 9x9 square pan with cooking spray & set aside.
In a medium bowl combine oatmeal, Protein powder & dry milk. Set aside.
In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water &
oil.
Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan.
Bake for 30-35 minutes or until toothpick comes out clean.

Macronutrients (per bar):

Protein 22g
Carbs 22g
Fat 3g Calories: 203
Banana Bread
Serves: 8
Preparation time: 10 minutes
Cooking time: 50 minutes
Ingredients: 200g almond meal or oatmeal, depending on your carb requirements
1 cup (250ml) Vanilla Protein Powder
1 tsp (5ml) Baking Powder
1 cup (250ml) Greek Yogurt
4 eggs
½ tsp (2,5ml) salt
2 bananas, mashed
Method: Preheat your oven to 280 F (140 C).
Mix the eggs and yogurt together
Add in the two mashed bananas.
Once this is nice and smooth, add in the dry ingredients and mix well.
Pour the mixture into a loaf tin.
Bake for about 50 minutes.
To check to see if it is done, poke a skewer into the middle of the loaf. When it is done, the skewer should
come out clean.
Sever cooled
Macronutrients (per serve): Protein: 24g
Carbs: 12g
Fat: 18g Calories: 306
Cookies and Cream Rice Krispy Treat
Serves: 1
Preparation time: 10 minutes
Chilling time: 30 minutes
Ingredients: 39g Rice Krispy Cereal
1 scoop (30g) Cookies and Cream Whey Protein
20g Marshmallow Fluff
5g Honey
50g Greek Yogurt
Method: Combine Dry (Cereal + Whey) in a bowl
Combine Wet (Yogurt, Honey and Fluff) In a small bowl
Take a small square container and coat with cooking spray and then mix the wet and dry in the larger
bowl. When combined together you will then drop the mixture into the square container and level off like
a square (Krispy Treat)
Allow to sit in fridge for 20-30 minutes and then enjoy so it will settle and bind together.

Macronutrients: Protein: 30g
Carbs: 60g
Fat: 2g Calories: 380
Honey Nut Protein Bars
Servings: 6
Preparation time: 10 minutes
Chilling time: 1 hour
Ingredients: 120g Oats
2 scoops (60g) High Protein Whey
100g Peanuts
4 Tbsp (10ml) Olive Oil
2 Tbsp (10ml) Honey
Method: Start by blitzing the peanuts up, add olive oil and continue to blitz until you have peanut butter
(1-2 minutes depending on crunchy or smooth ).
Mix with all other ingredients in bowl until it starts to combine, add more oil if too dry.
Put mixture in 8x8 baking tray, spread/ pat down until fully spread evenly.
Put it in the fridge to firm up for an hour, take it out and divide into bars. I cut mine into six, store in foil in
fridge and enjoy.

Macronutrients: Protein: 14g
Carbs: 20g
Fat: 3.5g Calories: 301
Peanut Butter Cup Cakes
Serves: 3
Preparation time: 15 minutes
Freezer time: 2 hours
Ingredients: 118g of powdered Peanut Butter (PB2)
110ml semi-Skimmed Milk
24g Bourneville cocoa
10g Candarel granulated sweetener
Method: Add water to the PB2 powder to make a paste in a separate bowl.
Mix the milk, bournville cocoa, and candarel sweetener together.
Start spooning the PB2 into the mixture until it thickens up and resembles thick melted chocolate: use only
half of the PB2 mixture, as the other is used for the filling.
Spray 3 cupcake holders with a nonstick spray.
Line the cupcake holders with the chocolate mixture.
Once the cake holders have been lined with the chocolate mixture, spoon blobs of the leftover PB2 paste
into the cake holders.
Add the rest of the chocolate mixture over the PB2 paste.
Leave it in the freezer for around 2 hours and it hardens up like regular chocolate.

Macronutrients (per serve): Protein: 19.6g
Carbs: 22.1g
Fat: 8g Calories: 206
Protein Oreos
Servings: 7
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients: 1 tbsp (15ml) Vanilla Extract
⅓ cup (83ml) Honey
½ scoop (15g) Dymatize Nutrition Elite Casein - Vanilla
¼ cup (63ml) Greek Yogurt
¼ cup (63ml) Almond Meal
1 cup (250ml) Cocoa Powder (Unsweetened)
1 scoop (30g) Chocolate Whey Protein
1 tsp (5ml) Baking Powder
2 tbsp (30ml) Unsweetened Almond Milk
¼ cup (63ml) Unsweetened Applesauce
1 medium Egg
¼ cup (63ml) Lowfat Cottage Cheese
Method: Preheat oven to 350 F (180 C).
Combine almond meal, cocoa powder, egg, applesauce, vanilla, honey, baking powder and chocolate
protein powder.
Form 14 Oreo sized cookies on a greased pan.
Bake for 10 minutes.

For the frosting

Blend cottage cheese, Greek yogurt, 1/2 tbsp of honey, vanilla casein protein and almond milk, when
cookies are cooled, place frosting between the cookies.
Macronutrients (per serve): Protein: 10g
Carbs: 9g
Fat: 5g Calories: 121
Protein Brownies
Serves: 1
Preparation time: 3 minutes
Cooking time: 1 minutes
Ingredients: 1 scoop (30g) Chocolate Whey Protein
2 tsp (10ml) of Cocoa Powder
1/4 teaspoon Baking Powder
Method: Mix together with a little water into a paste and microwave for 1 minute.
Best served with low vanilla fat icecream.
Macronutrients:
With 50ml icecream: Protein: 30.4g
Carbs: 38.9g
Fat: 6.7g Calories: 275
High Protein Cheesecake
Serves: Multiple
Preparation time: 10 minutes
Cooking time: 45 minutes
Ingredients: 3 scoops (90g) High Protein Whey
8oz (230ml) fat free Cream Cheese
6oz (170ml) plain Greek Yogurt
8oz (230ml) Skim Milk
½ cup (125ml) Cottage Cheese
1 egg
½ cup (125ml) Spenda (7 packets)
1 tsp (5ml) Vanilla Extract
2 tsp (10ml) Cinnamon
Method: Preheat your oven to 350 F (180 C).
Mix everything together
Add some blueberries or strawberries for variation (if desired)
Bake for 45 minutes Allow to cool and place in the fridge for a few hours until cold..
Serve cold
Macronutrients: Protein: 151g
Carbs 55g
Fat 10g Calories: 968
Chocolate Peanut Butter Protein Bars
Serves: 6
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients: 1½ cups (375ml) Chocolate Whey Protein powder
¾ cup (180ml) Almond Meal
2 Tbsp (30ml) Cocoa powder
¼ cup (63ml) creamy Peanut Butter
½ cup (125ml) milk
100 g Dark Chocolate
Method: Mix the first 5 ingredients in a bowl until you get a thick paste-like batter. Divide the batter into
6 portions and shape into bars. Chill in the freezer for a few minutes to harden up a bit.
Melt the chocolate slowly over a double boiler. Once melted, add bars one at a time to coat. Stick back in
the freezer and enjoy once the chocolate has hardened.
You can also sub in oat or coconut flour for the almond meal, and any other favorite protein powder
flavor you like or have on hand
Macronutrients: Protein: 19g
Carbs 20g
Fat 22g Calories: 343
Chocolate Peanut Butter Cookie Dough
Serves: 1
Preparation time: 35 minutes
Cooking time: none Ingredients: 2 tsp (10ml) Peanut Butter
2 scoops (60g) Chocolate Whey Protein
40-50ml Skim Milk
Method: Mix peanut butter and whey in a bowl and add milk, a little bit at a time, until you have a cookie
dough like consistency, put it in the fridge for half an hour and enjoy chocolate peanut butter cookie dough
Macronutrients: Protein: 56g
Carbs 6g
Fat 19g Calories: 419
Protein Pudding
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 1 cup (250ml) plain Greek Yogurt
1 scoop (30g) Chocolate Whey
3 Tbsp (45ml) unsweetened Cocoa Powder or to taste
Sweetener of choice (optional)
Method:
Stir in the whey and the cocoa powder until completely blended; you should end up with a thick, dark
brown paste, add more cocoa if desired.
Serve.
For an added crunch or sweetness, add some nuts, fruit, raw cocoa nibs, etc.
Alternatively, Put it in the freezer for 1-2 hours for a tasty frozen treat.

Macronutrients: Protein: 52g
Carbs 17g
Fat: 4g Calories: 330
Protein Truffles
Serves: 10 (3 balls per serve)
Preparation time: 15 minutes
Cooking time: None
Ingredients: 1 cup (250ml) Defatted Peanut Flour
1 cup (250ml) Vanilla Protein Powder
½ cup (12ml) Splenda
⅓ cup (83ml) Torani SF Vanilla Syrup
2 Tbsp (30ml) Butter
2 Tbsp (30ml) Peanut Butter
1 Tbsp (15ml) Vanilla Extract
Cocoa Powder or Chocolate Chips
Method: Mix all ingredients until a ball is formed. Add more Splenda if too sticky, more syrup if too dry.
Roll into 40 balls.
For Buckeyes, melt chocolate chips and drizzle chocolate over refrigerated, formed, dough balls.
For Truffles, roll formed dough balls in cocoa powder.
Keep refrigerated.

Macronutrients (per serving): Protein: 80g
Carbs: 12g
Fat: 3g Calories: 395
Chocolate Cake
Serves: Multiple
Preparation time: 10 minutes
Cooking time: 35 minutes
Ingredients: 1¾ (430ml) cups All-Purpose Flour
½ cup (125ml) Splenda No Calorie Sweetener, Granulated
½ cup (125ml) Splenda Brown Sugar Blend
¾ cup (180ml) cocoa powder
1½ tsp (7,5ml) baking powder
1½ tsp (7,5ml) baking soda
½ (2,5ml) teaspoon salt
1¼ cups (315ml) low-fat buttermilk
¼ cup (63ml) vegetable oil
2 large eggs, lightly beaten
2 tsp (10ml) vanilla extract
1 cup (250ml) hot strong black coffee
Method: Preheat oven to 350 F (180 C). Grease a 10 cup bund pan with nonstick cooking spray, set
aside.
Blend flour, Splenda Granulated Sweetener, Spenda Brown Sugar Blend, baking powder, baking soda,
cocoa powder, protein powder and salt in large mixing bowl.
Combine buttermilk, oil, eggs, vanilla extract, and coffee in a small bowl.
Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes).
Pour batter into cake pan or bundt pan.
Bake for 30-35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5
minutes.

Macronutrients: Protein: 36g
Carbs 33g
Fat 70g Calories: 230
Cottage Cheesecake
Serves: 2
Preparation time: 10 minutes
Cooking time: 24 hours
Ingredients: 600g Cottage Cheese
3 large Egg Whites
1 whole large Egg
10 drops (1ml) Vanilla Flavoring
Cinnamon
Method: Preheat oven to 320F (160C) Blend all the ingredients in a food processor
Bake for 20-25 minutes. It should still jiggle slightly if you poke the side. Let it cool in the fridge for 6-24
hours then enjoy.
Macronutrients (per serve): Protein: 42.5g
Carbs: 13g
Fat: 23g Calories: 423
Amino Acid Jelly
Serves: 1
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: 2 scoops of Scivation Xtend
1½ Tbsp (22.5ml) gelatin
500ml water (plus 100ml for mixing gelatin) Instructions: Mix 2 scoops of Xtend into 500ml of cold
water and shake.
Separately mix gelatin into 100ml of hot water. Combine gelatin with Xtend mix and shake well.
Pour into a bowl and place in the fridge. Serve when set!
Makes approx 500grms
Macronutrients: Protein: 15g (Amino Acids)
Carbs: 0
Fat:0
Calories: 60
Delicious Dessert Pizza
Serves: 4
Preparation time: 10 minutes
Cooking time: 5 minutes
Ingredients:
2¼ Cups (563ml) King Arthur Flour" Whole Wheat Organic
2 cups (500ml) Mixed Berries
¼ cup (63ml) Peaches
½ Banana
¼ tsp (1ml) Sea Salt
1 tsp (5ml) Stevia
1 cup (250ml) warm water
Cinnamon
3 Tbsp (45ml) Chocolate Lean beef Aminos
Vanilla Extract
Pizza Crust Yeast
Method: Preheat your oven to 425 F (200 C).
Dissolve salt, yeast, and stevia in 1 cup of warm water. Then mix flour, cinnamon, vanilla extract with the
dissolved salt/yeast/stevia/water mixture. Add the water in increments until a dough like texture is
obtained,
Grease a pizza pan.
Wet hands (so dough doesn't stick) spread dough out on pizza pan.
Scatter the Mixed Berries, Peaches, Banana, and Lean beef Aminos over the dough.
Bake for 12 to 15 minutes.
Serve hot

Macronutrients (per serve): Protein: 15g
Carbs: 42g
Fats: 1.8g Calories: 334
Chocolate Peanut Butter Wrap
Serves: 1
Preparation time: 5 minutes
Cooking time: None
Ingredients:
1 scoop (30g) Chocolate Protein Powder
1 Tbsp. (15ml) natural Peanut Butter
1 Whole Wheat Wrap
1 Banana
½ packet of Splenda
Method: Add a bit of water to the protein powder in a bowl and stir until you get the same consistency as
peanut butter
Add 1/2 packet of splenda and stir
Spread on whole wheat wrap
Cut up the banana and roll up inside the wrap
Macronutrients: Protein: 32g
Carbs: 49g
Fats: 10g Calories 435
Strawberry Fluff
Serves: 1
Preparation time: 5 minutes
Cooking time: None
Ingredients:
½ cup (125ml) or 1DL of Casein-Based Chocolate Protein Powder.
½ cup (125ml)or 1DL of Skimmed Milk.
About 300g of frozen Raspberries.
Method:
Put your protein powder in a bowl.
Pour your milk over the powder and mix it with a spoon
Put your berries in your microwave at low heating power for about five minutes. Be careful not to overdo
it and unfreeze them completely because this may mess up your fluff.
When your berries are unfrozen put them in your bowl and mix everything again.
Take out your electronic mixer and mix for about 10 minutes.
The fluff is done when it has grown very big and fluffy.

Macronutrients: Protein: 33g
Carbs: 30g
Fat: 6g

Calories: 306
Banana Flaxseed Muffins
Serves: 12
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients: ½ cup (250ml Flax Seed
3 Bananas, mashed
¼ cup (63ml) Vegetable Oil
½ cup (125ml) Splenda
2 Egg Whites
1½ cups Vanilla Protein Powder
½ tsp (2,5ml) Baking Powder
½ tsp (2,5ml) Baking Soda
¼ cup (63ml) Whole Flax Seeds Method: Preheat oven to 350 F (180 C)
In a large mixing bowl, beat together bananas, oil, Splenda and egg whites.
Mix in the remaining ingredients, folding until smooth.
Lightly grease your muffin pan.
Spoon batter into prepared muffin pan.
Bake for 12-15 minutes or until a toothpick inserted into a muffin comes out clean.
Macronutrients (per serve): Protein: 10g
Carbs: 10g
Fats: 3.5g Calories: 105
Protein Pancakes/Strawberry Shortcake
Serves: 3
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients: 2 scoops (60g) Strawberry Whey Protein Powder
¼ cup (63ml) Oats
¾ cup (190ml) Egg Whites
6oz (120g) fresh Strawberries
¼ cup (63ml) Mrs. Butterworth's SF Syrup
50g Reddi-Whip FF Whipped Cream
Method: Blend the whites, whey, and oats in a blender and put in a cup.
Puree strawberries and syrup in blender, then put in a separate cup.
Heat a skillet to medium heat and coat with some nonstick spray.
Make the pancakes as you normally would. Pour over the strawberry puree and top with whipped cream.

Macronutrients (per serving): Protein: 23g
Carbs: 17g
Fats: 1g Calories: 170
Protein Lava Brownie
Serves: 1
Preparation time: 3 minutes
Cooking time: 1 minutes
Ingredients: 2 scoops (60g) Chocolate Protein Powder
2 Tbsp (60ml) Sugar Free Jello Pudding
2 Tbsp (60ml) Sugar Free Maple Syrup
1 Tbsp (15ml) extra Dark Cocoa
2 Egg Whites
2 packets of sweetener (splenda, stevia etc.)
Method: Place all ingredients into mixing bowl.
Proceed to thoroughly stir, until a thick gooey consistency is achieved.
Microwave for 30 seconds.
Remove and stir.
Microwave for another 30 seconds.
Serve hot.
Macronutrients: Protein: 60g
Carbs: 10g
Fats: 6g Calories: 334
Protein Mousse Recipe
Serves: 6
Preparation time: 5 minutes
Cooking time: None
Ingredients: 1 Container (6 Ounces/170g) Plain Fat Free Greek Yogurt
½ Cup (125ml) Pure Pumpkin
½ Banana mashed
½ Tsp (2,5ml) Vanilla Extract
3 Tbsp (45ml) Powdered Peanut Butter
1½ Scoops (45g) Chocolate Protein Powder
2 Tbsp (30ml) Cocoa Powder
3 Packets Sweetener
Mini Graham Cracker Pie Crusts (Optional)
Method: Combine all of your ingredients together into a bowl or food processor or mixing bowl
Pour your mix into a bowl or on top of your mini graham cracker pie crusts.

Macronutrients (per serve): Protein: 11.5g
Carbs: 8.1g
Fat: 0.8g Calories: 86.1
Protein Cookies and Cream Waffles
Serves: 1
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients: 1 scoop (30g) Cellucor Cookies and Cream Whey
1 cup (250ml) Liquid Egg Whites
½ cup (125ml) Raw Oats
¼ Cup (63ml) Fiber One Cereal
1 tsp (5ml) Vanilla Extract
1 tsp (5ml) Ground Cinnamon
3 Tbsp (15ml) Unsweetened Baking Coco
Nonstick cooking spray
Method: Start by heating up the waffle iron at a medium to high heat.
Grind the oats and fiber one cereal in a food processor, and set aside in a separate bowl.
Place the Liquid Egg Whites, and pour them in a blender and add in the fiber one and oat flour. Blend
well,
Add the Cookies and Creme whey, baking coco, vanilla extract and blend well.
Spray the waffle iron with a nonstick spray and pour in batter. Sprinkle on the cinnamon (or mix in batter)
and press down on the waffle iron. Flip every 2-3 minutes until cooked.

Suggested Toppings: Peanut Butter
Fat Free Whipped Cream
SF Syrup
Macronutrients: (without toppings): Protein: 52g
Carbs: 38g
Fat: 6g Calories: 420
Gluten Free Protein Carrot Cake
Serves: 1
Preparation time: 10 minutes
Cooking time: 45 minutes
Ingredients: ½ cup (125ml) Vanilla Protein Powder
3 Tbsp (35ml) Coconut Flour
½ cup (125ml) gluten-free Oats
1½ cups (375ml) Almond Milk
2 small ripe Bananas, mashed
1 tsp (5ml) Baking Powder
1 (70g) Carrot, grated
1 (70g) Zucchini, grated
2 Tbsp (30ml) Walnuts
Method: Preheat your oven to 350 F (180 C) In a medium size mixing bowl combine the protein powder,
coconut flour, oats, milk, baking powder, and bananas, and mix well.
With a spoon, mix in the grated carrots, zuchini, and walnuts.
Spray a medium sized bread tin with a nonstick spray and scoop the mixture into it.
Bake for 45 minutes, until cooked. Check by inserting a knife, the blade should be lean on withdrawal.
Remove and cool completely before icing.
Mix 1 pack of Quark (250 grams) with 1/8 scoop (16g) of vanilla whey and 1 tsp (5ml) of freshly-shaven
vanilla pods (optional).
Macronutrients: Protein: 26g
Carbs: 22g
Fat: 6g Calories: 246
Boston Cream Donut
Serves: 4
Preparation time: 15 minutes
Cooking time: 10 minutes Ingredients: 1 medium Egg, separated
¼ cup (65ml) dry Quaker Old Fashioned Oats
2 large Egg Whites
1 tsp (5ml) Vanilla Extract
¾ tsp (3,5ml) Baking Powder
½ Tbsp (7,5ml) unsweetened Cocoa Powder
¼ tsp (1ml)) Xanthan Gum
1 Tbsp (15ml) Almond Meal Flour
¼ cup (63ml) Lowfat Cottage Cheese
2 tsp (10ml) Almond Milk - Unsweetened Original
½ scoop (20g) Vanilla Whey protein
3 packets Sugar in the Raw or Stevia in The Raw (Packet)
¾ tsp Butter extract Method: Preheat your oven to 350 F (180 C).
Grind the oats into a flour. Then add almond flour, vanilla whey protein, 3 egg whites, baking powder,
vanilla extract, and 1 stevia packet.
Mix well Blend again.
Spray a donut pan with nonstick spray, and scoop batter into rings.
Bake for 10 minutes.
Topping
Cream, blend the lowfat cottage cheese, egg yolk, 1 stevia packet, 3/4 tsp butter extract, and xanthan gum.
Chocolate drizzle, mix the unsweetened cocoa powder, and unsweetened almond milk, and 1 stevia
packet.
When the donuts are done, remove and top with the icing and chocolate.
Macronutrients (per serving): Protein: 10g
Carbs: 7g
Fat: 3g Calories: 94
Apple Pie Protein Donut
Serves: 5
Preparation time: 5 minutes
Cooking time: 5 minutes
Ingredients: ½ cup (125ml) dry Old Fashioned Oats
3 large Egg Whites
1ml Cinnamon
¼ tsp (2ml) Maple Extract
⅓ medium Apple, chopped
½ tsp (2ml) Baking Powder
4 tsp (20ml) Sugar Free Syrup
1 tsp (5ml) Vanilla Extract
¼ scoop (12g) Cellucor Cor-Performance Whey
1 packet Sugar in the Raw or Stevia in The Raw
Method: Preheat your oven to 350 F (180 C).
Grind oats into a flour. Then add the whey protein, egg whites, baking powder, vanilla extract, maple
extract, cinnamon, and 1 stevia packet. Blend again.
Add the chopped apple and swirl it into the batter.
Spray a donut pan with nonstick spray, and scoop batter into rings.
Bake10 minutes.
Topping:
3 Tbsp (45ml) sugar free syrup,
1 Tbsp (15ml) cinnamon swirl whey protein
Pinch of cinnamon (or vanilla)
Macronutrients (per serve): Protein: 5g
Carbs: 9g
Fat: 1g Calories: 55
Blueberry Protein Donuts
Serves: 4
Preparation time: 10 minutes
Cooking time: 10 minutes
Ingredients: ⅔ cup (165ml) dry Quaker Old Fashioned Oats
3 large Egg Whites
¼ tsp (1ml) Cinnamon
⅓ cup (85ml) Blueberries
½ tsp (2,5ml) Baking Powder
1 Tbsp (15ml) Bob's Red Mill Almond Meal Flour
½ tsp (2,5ml) Tone's Pure Almond Extract
½ tsp (2,5ml) McCormick Pure Vanilla Extract
½ scoop (20g) Dymatize Nutrition ISO 100 Hydrolyzed 100% Whey Protein Isolate
2 packets Sugar in the Raw or Stevia in The Raw Method: Preheat the oven to 350 F (180 C)
Grind the oats into a flour.
Add the rest of the ingredients except for the blueberries and blend again.
Swirl in the blueberries with a spoon.
Spray a donut pan with nonstick spray, and scoop batter into rings.
Bake for 10 minutes. take out and allow to cool.
Topping: (optional) 3 Tbsp (45ml) sugar free maple syrup, with
1 Tbsp (15ml)vanilla whey protein
Pinch of cinnamon
Macronutrients (per donut): Protein: 7g
Carbs: 7g
Fat: 1.5g Calories: 71
Chocolate Protein Donuts
Serves: multiple
Preparation time: 10 minutes
Cooking time: 15 minutes Servings: 4

Ingredients: 1 tsp (5ml) Baking Powder
2 Tbsp (30 ml) Almond Meal Flour
⅓ cup (85ml)Almond Breeze Unsweetened Vanilla Milk
3 Tbsp (45ml) Smith Pure Pumpkin
½ scoop (15g) Pure Protein 100% Whey Protein - Frosty Chocolate
½ scoop (15g) Muscle Milk Light Vanilla Creme Protein Powder
4 Tbsp (60ml) Coconut Milk Yogurt - Vanilla
Method: Preheat the oven to 350 F (180 C)
Batter:
Mix the almond meal, chocolate protein powder, unsweetened almond milk, chocolate extract, baking
powder, and the pure pumpkin.
Spray a donut pan with nonstick spray, and scoop batter into rings.
Bake for 15 minutes. take out and allow to cool.
Frosting:
Mix the dairy free yogurt and vanilla protein powder. Pour over donuts once cooled. Top with chopped
nuts or sprinkles.

Macronutrients (per serve): Protein: 23g
Carbs: 26g
Fat: 13g Calories: 294
Protein Packed Parfait
Serves: 1
Preparation time: 10 minutes
Cooking time: None
Ingredients: 1 scoop (30g) Gaspari ISO Fusion Protein Powder
1 Tbsp (15ml) Nescafe Instant Coffee
1 Tbsp (15ml) Cocoa powder
1 cup (250ml) Fage 0% Non-Fat Greek Yogurt
2 Tbsp (30ml) powdered Peanut Putter
⅓ cup (85ml) organic Granola
A few Fresh Blueberries
1 Tbsp (15ml) Dark Chocolate Chips
Method: Place the granola into to a jar, glass, cup or bowl.
Add ⅓ cup (85ml) yogurt on top of the granola.
Mix ⅓ cup (85ml) yogurt with powdered peanut butter. Add to the jar.
Mix ⅓ cup (85ml) yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
Top parfait with granola, chocolate chips, and blueberries.

Macronutrients: Protein: 55 g
Carbs: 34 g
Fat: 9 g Calories: 435
Coconut-Oat Bars
Serves: 2
Preparation time: 5 Minutes
Cooking time: None
Ingredients: ½ cup (125ml) Oats
½ cup (125ml) liquid Egg Whites
½ scoop (15g) Vanilla Protein
2 Tbsp (30ml) Reduced-Fat unsweetened Coconut Flakes
½ tsp (2.5ml) Coconut Extract
Cinnamon and Stevia to taste
Splash of unsweetened coconut milk
Method: Preheat oven to 375 F (180 C)
Spray 8x8 pan with nonstick spray.
Blend all ingredients in a blender and pour into pan.
Bake for 15 minutes.
Cut into squares.

Macronutrients (per serve):
Protein: 22 g
Carbs: 21g
Fat: 3 g Calories: 116
Cinnamon Scroll
Serves: Multiple
Preparation time: 5 Minutes
Cooking time: 15 Minutes Ingredients: Cake:
1/2 cup (125ml) liquid Egg Whites
1/2 cup (125ml) MyoFusion Cinnamon Roll Protein Powder
2 Tbsp (30ml) Oat Flour or instant Buckwheat
1 tsp (5ml) Baking Soda
1 Whole Egg
Frosting:
1/2 cup (125ml) Vanilla Whey
1/2 cup (125ml) Low Fat Greek yogurt
1 tsp (5ml) sugar-free maple syrup Method: Cake:
Preheat oven to 390 F (200 C) Blend all ingredients for cake together.
Pour batter into a large brownie pan. Bake for 10-15 minutes.
When the cake is done, you’ll notice it’s pretty flat—kind of like a pancake—this is what we want. Allow
to cool.

Frosting:
Combine all ingredients for frosting in a mixing bowl.
After cake is cooled, slice it into three or four strips and then coat each strip with frosting.
Sprinkle with cinnamon. Be sure to leave some frosting for topping.
Roll each cake strip to create the cinnamon roll.
Macronutrients:

Protein: 44g
Carbs: 11.4g
Fat: 4g

Calories: 290
Strawberry Cheesecake
Servings: 2
Preparation time: 15 Minutes
Cooking time: 45 Minutes Ingredients:
Crust
¼ cup (62ml) Trader Joe's Just Almond Meal
¼ cup (62ml) shredded Dried Coconut (Shredded, Sweetened)
1 Tbsp (15ml) Coconut Oil
Filling
1 large Egg
1 large Egg White
1 Tbsp (15ml) Fresh Lemon Juice
1 cup (250 ml) 1% Lowfat Cottage Cheese, not packed
2 Tbsp (30ml) Cream Cheese (Fat Free)
1 scoop Body Fortress 100% Premium Vanilla Whey Protein
¾ cup (180ml) Liberte Greek Yogurt 0%
Topping
1 cup, (250ml) pureed Strawberries
2 Tbsp (30ml) Dried Chia Seeds Method:
Preheat the oven to 190 C (375 F)
Crust:
Coat a pie dish with nonstick spray.
Mix almond meal, shredded coconut and coconut oil together in a mixing bowl.
Place in pie dish and press down to form crust.
Bake for 10 minutes at 190 C (375 F). Remove and let cool.
Filling:
Mix the egg, egg white, cottage cheese, Greek yogurt, fat free cream cheese, vanilla whey together in a
mixing bowl, until smooth.
Add the fresh lemon juice and mix well.
Pour filling into the crust and even it out. Bake for 30-35 minutes at 190 C (375 F).
Take out and let cool.
Toppings:
Mix the strawberry puree and chia seeds together. Spread over the cheesecake.
Macronutrients (per serving):
Protein: 27g
Carbs: 40g
Fat: 10g Calories: 365
Smoothies & Shakes

Chocolate Cookie Butter Mass Gain Smoothie

Meal Replacement Shake
Mass Gain Protein Shake (Without Protein Powder)
Iced Green Tea
Hard Gainer Shake
Breakfast Shake
Berry Blast Shake
Orange Creamsickle Protein Shake
Tuna Shake
Banana Bread Shake
Popeye Spinach Shake
Mocha Frappuccino
Pumpkin Protein Smoothie
Avocado Smoothie
Powderless Protein Shake
Strawberry Cheesecake Protein Smoothie
Chocolate Cookie Butter Mass Gain Smoothie
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 2 scoops (60g) Chocolate Whey Powder
½ cup (125ml) Ice Water
¼ cup (62ml) Quick Oats
2 Tbsp (30ml) Cookie Butter
1/2 cup (125ml) frozen Greek Yogurt
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 52g
Carbs: 80g
Fat: 21g Calories: 730
Meal Replacement Shake
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1 cup (250ml) uncooked Oatmeal
2 scoops (60g)Vanilla protein
¼ tsp (2ml) Cinnamon
2 Tbsp (30ml) Sugar Free Maple Syrup
1 Tbsp (15ml) chopped Almonds
1½ cups (350ml) Water or Low Fat Milk
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 68g
Carbs: 33g
Fat: 7g Calories: 469
Mass Gain Protein Shake (Without Protein Powder)
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 4 Ice cubes
1 cup (250ml) Water
½ Egg Whites, Liquid
1 Banana, sliced
1 Tbsp (15ml) Peanut Butter
1 tub (130g) Nestlé Greek Yogurt
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 25g
Carbs: 55g
Fat: 12g Calories: 428
Iced Green Tea
Serves: Multiple
Preparation time: 15 Minutes
Chilling time: 3 Hours
Ingredients: 4 cups (1ℓ) Water
2 Green Tea bags
Juice from 1 Lemon
2 Tbsp (30ml) of Honey (optional)
Sprig of Mint
Ice cubes
Method: Bring the four cups of water to a boil, then pour into a pitcher with the tea bags.
Add the lemon juice, mint leaves, and honey into the tea, and let it steep for 10 minutes.
Remove the teabags and chill.
Add ice cubes and serve cold.
Macronutrients: Protein: 1g
Carbs: 1g
Fat: 0g Calories: 8
Hard Gainer Shake
Serves: 2
Preparation time: 10 Minutes
Cooking time: 2 Minutes
Ingredients: 1 cup (250ml) Peanut Butter
½ cup (125ml) Nutella
½ cup (125ml) Oats
2 cups (500ml) 2% Low Fat Milk
1 Banana, sliced
1 tsp (5ml) Cinnamon
Method: Mix the oats, cinnamon and 1 cup of milk in a microwave proof bowl, and cook for 1minute on
high. Remove, stir and cook for another minute.
Scoop the cooked oatmeal mixture into a blender, and blend until smooth.
Add the peanut butter, Nutella, banana and remaining cup of milk, and blend until smooth.
Consume immediately.

Macronutrients (per serve): Protein: 47g
Carbs: 117g
Fat: 94g Calories: 1502
Breakfast Shake
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 2 scoops (60g) Vanilla or Chocolate Protein Powder
1 Banana sliced
¼ cup (62ml) frozen Blueberries
¼ cup (62ml) frozen Black Cherries
¼ cup (62ml) shredded Coconut
⅓ tsp (2ml) Lemon Juice
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 65g
Carbs: 30g
Fat: 7g Calories: 445
Berry Blast Shake
Serves: 2
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 5 Ice cubes
1 cup (250ml) Blueberries
¼ cup (62ml) chopped Cashews
¼ cup (62ml) sliced Almonds
½ cup (125ml) Full-Fat Cottage Cheese
4 scoops (120g) of Vanilla Protein Powder
2 cups (500ml) Milk
¼ tsp (1ml) ground Cinnamon
1 Banana, sliced
1 Tbsp (5ml) Peanut Butter
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients (per serve): Protein: 73g
Carbs: 29g
Fat: 18g Calories: 570
Orange Creamsickle Protein Shake
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1 cup (250ml) Ice
1 cup (250ml) Orange Juice
1 scoop (30g) Vanilla Whey
1 tsp (5ml) Vanilla Extract
2 Tbsp (30ml) Non Fat Plain Greek Yogurt
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 33g
Carbs: 25g
Fat: 3g Calories: 259
Tuna Shake
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 2 6oz cans (340g) Tuna, drained
2 cups (500ml) Water
4 Large Ice cubes
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 80g
Carbs: 4g
Fat: 0g Calories: 336
Banana Bread Shake
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 2 scoops (60g) Vanilla Whey Protein
1 Banana, peeled and sliced
½ cup (125ml) Quaker Oatmeal (cooked in water)
½ cup (125ml) Bran Flakes
1½ cup (350ml) Water
30g of Dextrose (Only if consumed post-workout)
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 56g
Carbs: 64g (34 without Dextrose)
Fat: 2g Calories: 498
Popeye Spinach Shake
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1½ cups (375ml) Water
1 - 1½ cups (375ml) leafy Spinach
2 Tbsp (30ml) Almond Butter
2 scoops (30g) Whey Protein
4 cubes Ice
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 56g
Carbs: 10g
Fat: 19g Calories: 424
Mocha Frappuccino
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1 tsp (5ml) instant coffee granules of your choice
1 scoop (30g) Chocolate Whey Protein
1½ cup (375 ml) Crushed Ice = 10-15 ice cubes
1 cup (250ml)Skimmed Milk
2-3 packs Splenda
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 43g
Carbs: 8g
Fat: 2g Calories: 222
Pumpkin Protein Smoothie
Serves: 1
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1½ scoops (45g) Double Chocolate Whey
½ Can Libby's Canned Pumpkin Puree
1 Packet Splenda or Honey
½ cup (125ml) Water
6 Ice cubes
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 40g
Carbs: 22.5g
Fat: 1.5g Calories: 260
Avocado Smoothie
Serves: 2
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1 Medium Avocado, peeled and diced
1 cup (250ml) Almond Milk
1 tsp (5ml) Honey
¼ - ½ tsp (2-2,5ml) Vanilla Extract
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 3g
Carbs: 17g
Fat: 13g Calories: 180
Powderless Protein Shake
Serves: 1
Preparation time: 10 Minutes
Cooking time: None
Ingredients: ¾ Cup (190ml) Sugar Free Vanilla Coconut Milk (or Milk Substitute)
½ tsp (2,5ml)Vanilla Extract
½ tsp (2,5ml) Ground Cinnamon
1 Tub (5.3 Ounces/150g) Vanilla Fat Free Greek Yogurt
¼ cup (62ml) Fat Free Cottage Cheese
1 Tbsp (15ml) Peanut Butter
9 Tbsp (135ml) Liquid Egg Whites
1 Tbsp (15ml) Instant Sugar Free Fat Free Vanilla Pudding
Ice (Optional)
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 31g
Carbs: 27g
Fat: 7g Calories: 295
Strawberry Cheesecake Protein Smoothie
Serves: 1
Preparation time: 10 Minutes
Cooking time: None
Ingredients: 1 cup (250ml) Sugar Free Vanilla Coconut Milk (or milk substitute)
3 Tbsp (45ml) Liquid Egg Whites
1 Tbsp (15ml) Instant Sugar Free Fat Free Cheesecake Jello
1 cup (250ml) Halved Strawberries
1/2 cup (125ml) Fat Free Cottage Cheese
1½ scoops (45g) Strawberry or Vanilla Protein Powder
1/2 tsp (5ml)Vanilla Extract
1 cup (250ml) Ice
Method: Place all the ingredients in blender and blend to desired consistency. Consume immediately.

Macronutrients: Protein: 59g
Carbs: 30g
Fat: 6g Calories: 410
Sides

Low Calorie Chocolate Sauce

Athlete Trail Mix
High Protein Ranch Sauce
Tuna Dip
Shrimp Ceviche
Shrimp Sliders
Turkey-Wrapped Asparagus
Cupcake Frosting
Scallop Cerviche
Cinnamon Sweet Potato Fries

Clean Protein Nutella Spread

Low Calorie Chocolate Sauce
Serves: multiple
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 5g Cocoa or powdered Hot Chocolate of your choice
2 tsp (10ml) Canderel/Splenda/Sweetener of choice
½ tsp (2,5ml)Vanilla Extract.
½ Tsp (2,5ml) Xanthan Gum.
Small amount of boiling Water
Method: Combine the cocoa, sweetner and Xanthan gum in a cup.
Add the vanilla extract and smix well.
Add increments of boiling water to the mixture, until the desired consistency is obtained – should you add
too much water, add a small amount of Xanthan gum.
Leave to cool/set, or use immediately.

Macronutrients: Protein: 1g
Carbs: 0g
Fat: 4g Calories: 28
Athlete Trail Mix
Serves: multiple
Preparation time: 5 Minutes
Cooking time: None
Ingredients: ½ cup (125ml) Dairy free, gluten free chocolate chips
½ cup (125ml) Pumpkin seeds
½ cup (125ml) Sunflower seeds
½ cup (125ml) Banana Chips
½ cup (125ml) Dried Cranberries
½ cup (125ml) Shredded Coconut (Or whichever dried fruits/nuts you prefer!) Method: Place all
ingredients in a mixing bowl and mix well.
Seal in an airtight container, or pack into small snack-sized ziplock bags.
Snack on as desired.

Macronutrients: Macronutrient breakdown and total number of calories is hard to determine with trail
mix, however I recommend experimenting with your favourite seeds and nuts, and obtaining a baseline
from these calories.
High Protein Ranch Sauce
Servings: Multiple
Preparation time: 10 Minutes
Cooking time: None Ingredients: 6oz (170g) Fat Free Plain Greek Yogurt
9 Tbsp (135ml) Fat Free Sour Cream
¼ tsp (2ml) Dill, chopped
1 tsp (5ml) Parsley, chopped
3/4 tsp (3ml) Salt
½ tsp (2,5ml) Onion Powder
¼ tsp (2ml) Garlic Powder
¼ tsp(2ml) Black Pepper
Water (until desired consistency)
1/2 Scoop (15g) Natural Flavored Protein Powder (optional)
Method: Place all of the ingredients in a mixing bowl and mix well.
Add in water until the sauce has obtained your desired consistency (the less water you use the creamier
it’ll be).
Add a natural flavored protein powder if you want more protein.

Macronutrients: Protein: 34g
Carbs: 23g
Fat: 0g Calories: 228
Tuna Dip
Servings: Multiple
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 1 Can (5 Ounces/142g) Tuna
⅓ Packet Ranch Dip
2 Tbsp (30ml) Flax Seed
1 Container (6 Ounces/170g) Plain Fat Free Greek Yogurt
Method: Drain your can of Tuna.
Place in a mixing bowl, add the ranch dip, flax seed and yogurt and mix well.
Serve immediately with snacks.

Macronutrients: Protein: 47g
Carbs:16g
Fat: 5g Calories: 297
Shrimp Ceviche
Servings: 4
Preparation time: 5 Minutes
Cooking time: None Ingredients: ½ lb (225g) Large shrimp, cooked, peeled and chopped
½ cup (125ml) Cherry Tomatoes, sliced
¼ Red Onion, sliced
¼ cup (62ml) Cilantro, chopped
½ Avocado, chopped
Juice of 1 Lime
Salt and Pepper, to taste Method: Add ingredients to a medium bowl.
Toss and refrigerate before serving.

Macronutrients (per serving): Protein: 12.5g
Carbs: 5.5g
Fat: 4.4g Calories: 111
Shrimp Sliders
Servings: 3
Preparation time: 5 Minutes
Cooking time: None Ingredients: 6 oz (170g) raw Shrimp, de-veined and peeled
3 Ozery Bakery multigrain slider buns
½ cup (125ml) Bell Pepper, diced
1 Roma Tomato, sliced
Lettuce leaves
½ Tbsp (7,5ml) Kelapo Coconut oil or use the spray Seasonings:
Onion powder,
Garlic powder,
Pepper,
Cumin Method: Wash and remove all tails and peel the raw shrimp and Dry the shrimp with a paper
towel.
Add the shrimp to a blender and pulse blend until a chunky, thick sticky paste is achieved.
Remove the shrimp from the food processor and season with your choice of seasonings.
Mix using your hands, and form three equal sized patties.
Heat a skillet on medium heat and add the Kelapo coconut oil. (If you are placing the shrimp on the grill,
be sure to grease the rack.)
Place the shrimp sliders on the skillet and cook until the shrimp patties turn pink.
Assemble the sliders using a small leaf of lettuce and a slice of Roma tomato.
Serve immediately.
Macronutrients (per serving): Serving size 1 slider
Protein: 14g
Carbs:13g
Fat: 2g Calories: 135
Turkey-Wrapped Asparagus
Servings: 12
Preparation time: 10 Minutes
Cooking time: 10 Minutes Ingredients: A bundle of thick spears of Asparagus (roughly 12)
24oz (600g) Turkey Lunchmeat, sliced thinly
Kelapo Coconut Oil Seasonings (optional):
Bragg’s Liquid Aminos,
Garlic powder,
Onion powder Instructions: Preheat oven to 450 F (220 C)
Spray a baking sheet with a nonstick spray Chop bottom stems off asparagus.
Wrap each asparagus with 2 oz of sliced turkey lunch meat.
Heat a skillet over a medium-high flame and spray with Kelapo coconut oil.
Place the wrapped asparagus in the skillet with the turkey flap end down.
Sear the wrapped asparagus.
While cooking, add seasoning.
Once all sides of the turkey are seared, remove from the skillet.
Place the wrapped asparagus in the oven on a baking sheet and bake in the oven for 4-5 minutes.
Serve warm.
Macronutrients (per serving): Serving size: One asparagus wrap Protein:12g
Carbs: 2g
Fat: 1g Calories: 66
Cupcake Frosting
Servings: Multiple
Preparation time: 5 Minutes
Cooking time: None
Ingredients: 2 scoops casein protein powder (½ - ¾ cup, depending on desired thickness)
1 cup (250ml) Greek yogurt
5 Tbsp (75ml) Milk
Method: Place the protein powder and yogurt together in a bowl, and mix.
Stir in one tablespoon of milk at a time, until the mixture acquires a frosting like texture. It should be
creamy and not overly runny. Feel free to add more casein if you want thicker frosting, or more yogurt if
you want it creamier.
When casein mixture is ready, use it to frost your cooled muffins. You can either use a knife to spread it,
or put the frosting in a Ziploc bag, cut off a corner, and use it as a frosting bag.

Macronutrients: Protein: 75g
Carbs: 5g
Fat: 5g Calories:
Scallop Cerviche
Serves: 3
Preparation time: Overnight
Cooking time: None
Ingredients: 1 lb (450g) Bay Scallops (these are small scallops, roughly the size of a marble)
Juice of 6 Limes (enough to cover the scallops – you can use lemons if you prefer)
½ large Red Onion chopped
1 medium sized Tomato
1 stalk of Celery
2 Tbsp (30ml) of Capers
2 Tbsp (30ml) Olive Oil
Pinch of Sea Salt
1 tsp (5ml) ground Black Pepper (or to taste)
Method: Place the scallops into a shallow bowl and squeeze the juice from the limes over the scallops.
Cover and refrigerate for 4-8 hours (overnight).
Remove from the refrigerator, and drain off most of the limejuice.
Dice the onion, tomato, and celery, and add it to the scallops along with the capers, salt, olive oil and
pepper.
Refrigerate for another hour and serve cold.

Macronutrients (per serving): Protein: 26g
Carbs: 7g
Fat: 10g Calories: 241
Cinnamon Sweet Potato Fries
Serves: 1
Preparation time: 10 Minutes
Cooking time: 20 Minutes
Ingredients: ½ tbsp (7.5ml) Cinnamon
250 g Sweet Potato
¼ cup (62ml) Extra Virgin Olive Oil
½ scoop (15g) Cellucor Cor-Performance Whey
Method: Preheat your oven to 425 F (200 C)
Wash and dry your sweet potato, peel if preferred.
Coat a baking tray with nonstick cooking spray.
Slice into fries – ensure that they are all about the same width.
Place the olive oil and Cinnamon Swirl protein in a mixing bowl, and mix well.
Coat all your fries and place on a baking sheet, ensure that the fries are evenly spaced.
Sprinkle with cinnamon.
Bake for 15-20 minutes at depending on how thick your fries are.
Check every 5 minutes or so. You may want to flip them ½ or ¾ the way through.
Serve hot
Macronutrients (per serving): Protein: 8g
Carbs: 27g
Fat: 27g Calories: 383
Clean Protein Nutella Spread
Serves: Multiple
Preparation time: 10 Minutes
Cooking time: 10 Minutes
Ingredients: 2 cups (500ml) Raw Hazelnuts
1½ tbsp (22.5ml) pure Vanilla Extract
¼ cup (63ml) Cacao Powder
¼ cup (63ml) Rice Malt Syrup (or other sweetener)
½ cup (125ml) of unsweetened Almond Milk
Method: Preheat your oven to Preheat oven to 200 F (1200 C)
Place the hazelnuts on a baking sheet and roast for 10 minutes.
Remove from the oven and allow to cool.
Using a paper towel, rub the hazelnuts together to remove their darkened skin.
Blend the nuts in a food processor until smooth and buttery.
Add the Cacao powder, sweetener, vanilla extract and almond milk,
Blend well until smooth.
Store in an airtight jar or container in a cool place until ready to use.

Macronutrients: Protein: 38g
Carbs: 50g
Fat: 90g Calories: 1162
Conclusion

I hope these recipes will serve you well on the way to achieving your health and fitness goals. Once
you’ve got these recipes mastered don’t be shy to add extra ingredients and flavours, as well as alter the
amount of protein/carbohydrates based ingredients in each dish to better suit your calorie and
macronutrient goals.

Happy cooking!