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ISBN: Print 978-1-64152-384-4 | eBook 978-1-64152-385-1
For Jamie, because I needed to settle this argument once and for all. I
obviously love you more. I dedicated an entire book to you, after all.
This book is also for my kids, who wanted to see their names in print.
Riley, Kai, Maya, Noelle, and Tristan, I hope this makes you guys
happy—and, hopefully, quiet, for like five minutes. Just kidding, I
know that would never happen. I love you all anyway.
And finally, it’s for my friends (you know who you are) who somehow
manage to keep me sane.
Although my husband would likely disagree. . . .
Contents
Meal Prep Is Smart Prep
PART ONE
BEFORE YOU GET STARTED
1 Essential Bodybuilding Nutrition for Meal Preppers
2 Meal Prep 101
PART TWO
THE MEAL PREP PROGRAM
Prep One
Lean Turkey Meatballs with Portobello Caps
Easy Salsa Chicken with Wilted Kale
Berrylicious Protein Smoothie
Prep Two
Banana-Nut Pancakes
Breakfast in a Jar
Breaded Parmesan Tilapia with Asparagus
Ham and Feta Quiche
Prep Three
Morning Mocha Smoothie
Healthy Egg Muffins
Lean Chicken Strips with Tomato-Corn Salad
Taco Lettuce Wraps
Baked Tamari Salmon and Zucchini
Peanut Butter and Banana Mug Muffins
Prep Four
Cottage Cheese Breakfast Bowl
Apple-Oat Protein Muffins
Tuna Nicoise Salad
Zucchini Pizza Boats
Loaded Sweet Potato
Chicken Cobb Salad
Prep Five
Spinach-Tomato Frittata
Chicken Burrito Bowl
Turkey Chili
Pork Souvlaki with Yogurt-Dill Dip
Cheesy Broccoli Baked Potato
Sunny Citrus Smoothie
Prep Six
Strawberry Fields Smoothie
Sausage-Egg Scramble
Breaded Fish with Tartar Sauce and Broccoli Amandine
Spinach and Cheese–Stuffed Chicken with Broiled Tomatoes
Slow Cooker Pork Roast
Tuna Bean Salad
Pineapple and Cottage Cheese Bowl
PART THREE
ADDITIONAL MEAL PREP RECIPES
3 Staples and Sauces
Avocado-Lime Dressing
Dijon Vinaigrette
Light Ranch Dressing
Greek Yogurt and Honey Dressing
Maple-Tahini Sauce
Tzatziki Sauce
Easy Guacamole
Pico de Gallo
Homemade Hummus
Protein Nut Butter
Fresh Berry Sauce
Goes-With-Everything Chocolate Sauce
4 Breakfast
Greek Yogurt Parfait
Nut and Berry Breakfast Bowl
Blueberry-Banana Smoothie
Chocolate Brownie Smoothie Bowl
Lean French Toast
Chocolate-Tahini Oats
Tropical Sunrise Smoothie
Vanilla Protein Crepes
Roasted Sweet Potatoes with Cottage Cheese
Cinnamon-Raisin Granola
Avocado Eggs on Toast
Blueberry Cobbler Oatmeal
Apple-Cinnamon Flapjacks
Baked Eggs with Smoked Salmon
Blueberry-Peach-Ginger Smoothie Bowl
Chocolate Protein Crepes with Chocolate Sauce
Orange Julius Smoothie
5 Lunch and Dinner
Stuffed Bell Peppers
Vegetarian Buddha Bowl
Southwestern Chicken Wraps
Snapper en Papillote
Feta Turkey Burgers
Healthy Shepherd’s Pie
Spiced Salmon with Roasted Broccoli and Cauliflower
Greek Grilled Chicken Salad
Deconstructed Taco Bowls
Turkey-Apple-Walnut Kale Salad
Simple Lentil Salad
Vietnamese Beef Noodle Bowl
Chicken Tortilla Soup
Best Bunless Burgers
Bodybuilder Broccoli Salad
Curried Red Lentil Soup
Grilled Mediterranean Chicken Kabobs
Flank Steak with Pan-Seared Brussels Sprouts
6 Vegetables and Grains
Arugula Salad with Beets and Goat Cheese
Baked Butternut Squash
Brussels Sprouts in Pecan Butter
Stir-Fried Asparagus with Shiitake Mushrooms
Healthy Quinoa Salad
Maple-Glazed Carrots
Popeye’s Favorite Spinach
Thyme-Cauliflower Purée
Veggie Fried Rice
7 Sweet and Savory Snacks
Tuna Salad Rice Cakes
Chocolate and Peanut Butter Protein Bars
Chocolate-Coconut Energy Balls
Mint Chip Ice Cream Smoothie
Peanut Butter and Banana Nice Cream
Very Berry Ice Cream
Healthy Egg Salad on Rice Crackers
Cheesecake in a Cup
Lemon Drop Energy Balls
Cocoa-Cranberry Energy Balls
Cherry-Almond Energy Bites
Maple-Crunch Trail Mix
Measurement Conversions
The Dirty Dozen and the Clean Fifteen™
Acknowledgments
About the Author
Apple-Oat Protein Muffins
Meal Prep Is Smart Prep
You’ve likely found your way here because you’ve been putting in your
time at the gym and lifting heavy, but you haven’t seen the kind of results
that you think you should be seeing.
What you may not realize, and what I didn’t realize until after several
years of working my butt off in the gym for minimal return, is that unless
you put the same amount of effort into your nutrition that you put into
working out, you won’t ever be able to build the kind of body you have
always dreamed of.
After years of experimentation, I finally recognized that body
composition (the amount of fat versus the muscle you carry) is much more a
result of your nutrition than anything you could possibly do in the gym. In
fact, after having applied the following principles I am about to share with
you, first to my own life and then testing it on hundreds of clients in the
same boat as you, I now believe that at least 80 percent of your results come
from your effort in the kitchen rather than at the gym.
Unfortunately, for most of us, we would much rather be spending our
time lifting weights than pans and pots. Although following a strict diet can
be challenging, there is a secret that all successful bodybuilders have
figured out that can make it much less onerous, and maybe even fun! As
you may have guessed by the title of this book, that solution is called meal
prep.
Why Meal Prep?
If I were to tell you that all that stands between you and your ideal body is
putting in a few hours of meal prep a week, would you do it? If your answer
is yes, then keep reading.
MACROS
So if you’re into bodybuilding, you may have heard of this little thing called
macros. But just in case you haven’t, or are in need of a refresher, macros
are short for macronutrients, the major nutrients your body needs in large
quantities, namely carbohydrates, protein, and fat. These three major
nutrients provide us with the calories we need to create energy and stay
healthy.
Macros are important in the context of bodybuilding, because when it
comes to body composition, what you eat isn’t nearly as important as how
much you eat of it. In other words, the total amount of calories you eat, and
whether these calories come from carbs, proteins, and/or fats, is critical in
achieving a lean, muscular body.
Eat too many calories and you will gain body fat. Eat too few calories
and too little protein, and you can say goodbye to those sought-after
muscles. Unfortunately, ensuring that your diet provides you with the right
amount of calories and the proper balance of proteins, carbs, and fats is not
easy without some thought and foresight. This is where well-organized meal
planning can save the day.
CLEAN EATING
Energy balance (the amount of calories you consume and how many
calories you burn) is of primary importance in determining whether you
gain or lose weight. And, since most bodybuilders are concerned with not
only how much they weigh but also the amount of muscle and fat their
bodies are made up of, it’s vital that those calories come from the right
proportion of proteins, carbs, and fats.
It’s nearly impossible to achieve the right balance of calories and
macronutrients from a diet consisting primarily of junk food. That’s because
most junk foods are high in calories, carbohydrates, and fats and low in
protein and micronutrients (vitamins, minerals, and fiber), which is the
exact opposite of the macronutrient profile needed for proper bodybuilding.
Consuming a clean diet consisting primarily of fresh, minimally
processed, micronutrient-rich foods has a number of additional benefits.
When you prepare your own food you know exactly what you’re getting,
from the amount of calories and macronutrients you are consuming to the
exact ingredients being used.
When you supply your body with the proper balance of vitamins,
minerals, and fiber, you boost your health and energy levels, feel satiated,
increase your metabolism, sleep better, and think clearly.
POST-WORKOUT RECOVERY
Most people think of post-workout recovery as the meal you eat shortly
after working out. However, I have learned that how you recover is much
more encompassing than that. What you eat over the course of the day
matters just as much, if not more.
That said, there are benefits to proper peri-workout meals (meals eaten
within one to two hours of working out). Research has shown that
consuming enough protein around your workouts stimulates muscle protein
synthesis and prevents muscle breakdown.
A good rule of thumb is to consume a serving or two of protein before
and after you lift weights. In addition, including some carbohydrates before
your workout provides your muscles with fuel and improves performance,
and consuming carbs after your workout replenishes muscle glycogen
stores.
Plus, since weight lifting creates a state of glycogen depletion, you can
consume significant amounts of carbs after your workout with little to no fat
storage. Hello, bodybuilder’s heaven!
OTHER BENEFITS
Meal prepping isn’t just great for balancing your macros and helping you
recover after your workouts. It can also save you some valuable time.
Although it may sound time-consuming to go to the effort of making
multiple meals on a single day, you really do reap the dividends later in the
week as you’re able to pull premade breakfasts, lunches, and dinners
directly out of the fridge or freezer.
As if that weren’t motivation enough, meal prepping goes hand in hand
with keeping food costs to a minimum. Instead of rushing out for a lastminute bite when there’s nothing in the house to eat, you can stay within
your budget by planning ahead.
How This Book Can Help
If you are serious about transforming your body, you are in the right place.
Whether you are cutting, maintaining, or bulking, this book will help ensure
success on your bodybuilding journey with its:
• Step-by-step weekly meal prep program for six weeks. You will find a
six-week meal prep guide totally outlined for you, including breakfasts,
lunches, dinners, and snacks. You’ll also be provided with complete
weekly grocery lists and even a list of all the equipment you’ll need for
cooking. The idea here is to take the burden of planning off your mental
plate and get real food on your table.
• Recipes with macros built in. Sometimes the biggest headache when it
comes to crafting the right diet for bodybuilding is getting your macros
right. That’s why the recipes in this book have done the work for you of
balancing protein, carbs, and fats.
• Tips for bodybuilders of all levels and with different goals. We’re all
at different places on our individual bodybuilding journeys and our
experience with meal prepping. Whether you’re a total newbie or a
seasoned fitness pro who has meal prepped for years, this book has
something for you.
• Emphasis on building on your skills as you go. You’ll ease into the
program during weeks 1 and 2 by making just two meals per day. Then,
as you get comfortable with the meal prepping concept, weeks 3 through
6 kick things up a notch. By the end of the program, you’ll be prepping
for three meals a day.
• Additional recipes that allow for greater customization and
flexibility. Once you’ve gone through six weeks of step-by-step, guided
meal prepping, you’ll be ready to continue the practice on your own—so
at the end of this book, you’ll find dozens of additional recipes to keep
you going strong. Mix and match these recipes to create your own meal
preps, and you will be well on your way to integrating this easy practice
into your busy lifestyle.
• Expertise. Having personally competed in bodybuilding up to the
national level, I know how expensive the sport can be. Hiring both a
nutritionist and a trainer, in addition to your competition-related expenses,
can take a huge chunk out of your budget. I’ve often wished I had a go-to
nutrition and meal prepping guide to help me along my journey, and now
you do! With over five nutrition and personal training certifications,
experience in bodybuilding at the national level, and over 200 clients who
have achieved their goals, I can attest that this book can help you reach
yours, too.
With all these advantages, I hope you’re feeling pumped about
embarking on meal prepping for bodybuilding. I can certainly attest that it’s
worked for me and hundreds of my clients who have tried it. I know it will
work for you, too!
Southwestern Chicken Wraps
PART ONE
BEFORE YOU GET STARTED
It’s important to take a little time to lay some foundation for what we’re
trying to accomplish nutritionally with the six-week program. I like to
do this before diving into the nitty-gritty of meal prep so you know how
your meals can actually help you achieve results.
1
ESSENTIAL BODYBUILDING
NUTRITION FOR MEAL
PREPPERS
Education is helpful for those times when you
may wonder how all your efforts are going to
pay off. I know we’ve covered macros to an
extent already, but now let’s take a deeper look.
The more educated you are about how the right
balance of protein, carbs, and fats can get you
the body you’re working toward, the more likely
you’ll be to stick with the program. Knowledge
is power, right?
Macros
The three macronutrients that make up all (yes, literally all) foods are
protein, carbohydrates, and fat. Your body has different purposes for each.
PROTEIN
Let’s start with protein. After all, it’s every bodybuilder’s favorite macro,
and for good reason. Protein from the food we eat really does live up to its
reputation for building muscle.
As you put stress on your muscles through lifting, you actually create
microscopic tears in the muscle fibers that need to be rebuilt. That’s when
the protein from your diet rushes in to repair those areas, ultimately
building them back up to be larger and stronger. Protein also serves
numerous other functions in the body, from giving cells their structure to
serving as the backbone of hormones and enzymes.
Most sedentary people need an average of 1.2 to 1.8 grams of protein
per kilogram of body weight (0.54 to 0.82 grams per pound) to stay healthy
—but if you’ve picked up this book, I’m guessing you wouldn’t classify
yourself as sedentary. In my experience, and based on the latest research,
someone who’s lifting on a regular basis requires anywhere from 1.8 to 3.3
grams of protein per kilogram of body weight (0.8 to 1.5 grams per pound).
Some favorite sources of protein for bodybuilders include lean ground
beef, chicken, salmon, whitefish, turkey, eggs, Greek yogurt, cottage
cheese, tofu, beans, and protein powder.
PLANT-BASED PROTEIN
Throughout this book, I’ve provided several recipes built around plantbased protein. If you’re more the meat-and-potatoes type, you may not
have experimented much with protein from plants. I’d like to encourage
you to keep an open mind, though, as nutrition science increasingly
shows that a diet full of plants has numerous advantages for health,
from reducing the risk of cancer and heart disease to helping maintain a
healthy weight.
If you’re concerned that going with less meat could keep you from
bulking, you can set those worries aside. With proper meal planning,
you can still reach your goals on a plant-based diet. You just have to
make sure to consume enough protein.
Some additional bonuses of plant sources of protein include fiber,
vitamins, and minerals. Plant-based protein also typically contains less
saturated fat than animal-based protein. Excellent choices for plantbased protein include beans, lentils, nuts and nut butters, quinoa and
other grains, and soy foods like tofu, tempeh, and edamame.
And meat lovers, never fear. I’ve included plenty of straight-up meat
dishes throughout this book as well. You can expect to find recipes for
beef, pork, chicken, and turkey throughout.
CARBS
While it’s popular these days to stay away from carbohydrates to keep a
svelte figure, there’s definitely a point where low-carb can be overdone—or
even dangerous. Here’s the thing: Your brain runs on glucose, the brokendown form of carbohydrates. So without enough of these critical macros,
you can begin to feel mentally foggy. What’s more, carbohydrates are the
body’s preferred energy source, meaning that skimping on them can lead to
serious fatigue—the last thing you want when you’re headed to the gym for
a challenging lifting workout.
Foods that contain carbohydrates also typically provide fiber, a muchneeded nutrient for digestion and disease prevention. Carbohydrates also
boast numerous vitamins, minerals, and antioxidants you just won’t find in
a protein-packed steak all by itself.
The key for choosing the best carbohydrates to meet your bodybuilding
goals is to mainly stick with complex, minimally processed carbs. Examples
include beans; whole grains like quinoa, oats, barley, brown rice, and
whole-wheat bread; veggies like squash, potatoes, carrots, and corn; and
fruits like apples, berries, and bananas.
FAT
There was a time (remember the nineties?) when we believed that dietary
fat made us fat. But research has come a long way and shown that this
simply isn’t the case. In fact, fat serves many critical purposes in the body
(and thank goodness, because otherwise we’d still be eating those terrible
fat-free cookies!).
Fat in our foods gets converted in the body to keep us warm, provide
protective cushioning for our organs, help us absorb certain nutrients, and—
my favorite—help us stay fuller longer. When you’re working on bulking,
adding extra fat is an easy way to consume more calories, since fat contains
five more calories per gram than protein and carbohydrates.
Still, just like the other macros, not all fats are created equal. While
science is still working to pin down exactly the right amount of saturated fat
and cholesterol that are good for health, we know that certain fat sources
have evidence-based benefits.
Some of the best choices for fat sources include fatty fish like salmon
and sardines, eggs, nuts and nut butters, olives, avocados, full-fat yogurt
and cheese, chia seeds and flaxseed, and olive, coconut, and avocado oils.
Make Your Meals Work for You
When you’re working toward bodybuilding goals, food is your fuel. And
just like you fill your car’s tank with high-quality gas to make it run
smoothly, you want to fill your body with the best sources of energy and
nutrients possible. Here’s how each meal of the day can help you see
results.
BREAKFAST
Breakfast may or may not be the most important meal of the day, depending
on who you ask, but it is an opportunity to start your day with excellent
nutrition. If you’re among those who like to time your workouts early in the
morning, breakfast will play a critical role in supporting your training,
whether as your pre-workout fuel or your post-workout recovery.
LUNCH
When you’ve got a busy, on-the-go lifestyle, it can be tempting to
occasionally skip lunch—but resist the temptation. Your body needs to stay
fueled throughout the day. Having a healthy lunch keeps you from bingeing
on lower-quality foods (aka processed junk) later. Plus, if you’re working
out in the afternoon, your lunch can serve as your pre-workout meal and
will help ensure that you bring the proper level of intensity and energy to
the gym.
DINNER
For many of us, dinner is when we consume the most calories, so this meal
is really “where the magic happens.” As you progress through your meal
prepping program, you’ll find the recipes provided in this book will balance
your macros for the best results. At dinner, you’ll be eating high protein (to
keep your body building muscle, especially as you get leaner), low to
moderate fat (to keep you full, help absorb nutrients, and assist with proper
hormone production), and varying levels of carbs (based on your
bodybuilding goals and daily activity levels).
SNACKS
Who doesn’t love to snack? I’m all for breaking up the day with small
bursts of calories and macros. Doing so helps keep blood sugar steady,
meaning you’ll feel less hungry and have the energy you need around your
workouts. And the right choice of snacks can help you reach your calorie
targets if you’re working on bulking.
CHEAT MEAL
You’ve probably heard a lot of varying opinions about the concept of a
“cheat meal.” My stance is to leave this decision up to you. The
occasional extra indulgence certainly isn’t going to be a deal-breaker for
reaching your bodybuilding goals. So if you feel the need to have a
comfort food meal here or there, or a piece of dark chocolate every day,
I hope you’ll give yourself the freedom to do so.
The good news about counting macros, or following an If It Fits in
Your Macros (IIFYM) style of diet, as we are doing here, is that with
just a little bit of foresight and planning, you can easily work these
meals into your daily macronutrient targets without straying from your
bodybuilding goals. A high-carb, high-fat mac and cheese or chocolate
cake, for example, could be balanced out later with lower-fat, higherprotein choices combined with some low-calorie, low-carb veggies.
Goals & Dietary Needs
Not everyone gets into bodybuilding with the same goals, and often your
goals will change as time goes by. Typically, bodybuilding follows one of
three paths: cutting, bulking, or maintaining.
Cutting means shedding body fat to get lean and toned. This phase of
bodybuilding usually means cutting back on calories to allow your muscles
to attain the definition you can show off during competition (or swimsuit)
season.
Bulking, on the other hand, means training heavier for bigger muscle
gains, which is usually accompanied by an increase in calories to support all
the hard work you’re putting in at the gym. And maintaining is, of course,
when you stay the course to keep whatever physique you’ve got.
I understand that you may not be in the same phase as the person at the
weight bench next to you. That’s why you’ll find the recipes in this meal
prep plan to be highly customizable. Every week of meal plans can be
tailored to any goal you’re currently working toward.
The beauty of IIFYM is that you can set up your diet based on your own
food preferences and tolerances, cooking ability, goals, and schedule and
enjoy your favorite foods in moderation without feeling guilty or deprived.
You can work treats and nontraditional diet foods into your plan without
feeling guilty or panicking and falling completely off the rails. This is what
a sustainable lifestyle looks like.
Now, here’s where the cool, nitty-gritty, figuring out your specific
caloric and macronutrient needs comes in, along with a few maybe not-sofun math calculations. I promise I’ll make it as simple and painless as
possible.
For the first calculation, you will need to know your weight, your
approximate body fat percentage, and your activity level. With these
numbers in hand, you will be able to figure out your Total Daily Energy
Expenditure (TDEE), which is the total amount of calories you burn over
the course of a day (24 hours).
To calculate your TDEE, you first need to calculate your Basal
Metabolic Rate (BMR). There are several formulas you can use to do this,
but my personal favorite for bodybuilders, who tend to have more muscle
mass, is the Katch-McArdle formula, because it accounts for differences in
body composition.
BMR = 370 + (21.6 x Lean Body Mass in KG)
BMR = 370 + (9.8 x Lean Body Mass in LB)
The one catch, of course, is that you have to know what your Lean Body
Mass (LBM) is. If you don’t know your LBM, you can use simpler (albeit
less accurate) equations out there, like the Harris-Benedict or Mifflin-St
Jeor. You can find many calculators online that will calculate it for you, as
well as a formula (different for men and women). Just remember, whatever
formula you choose, know that it simply provides you with an estimate as a
starting point and may very well need to be adjusted once you test it out in
real life.
Once you have calculated your BMR, you will need to add your
additional energy expenditure based on your daily activity level. I have
found that the standard Katch-McArdle activity multiplier tends to over
estimate the amount of calories burned, so I use the below modified version
to calculate activity levels.
Sedentary
Little to no exercise
BMR X 1.15
Light
Activity
Light exercise or sports
1 to 3 days per week
BMR X 1.2
Moderate
Activity
Moderate exercise or sports
3 to 5 days per week
BMR X 1.4
Very
Active
Hard exercise or sports
6 to 7 days per week
BMR X 1.6
Extra
Active
Extra-hard exercise or sports
6 to 7 days per week
BMR X 1.8
Super
Active
Extra-hard exercise or sports
6 to 7 days per week and a physical
job
BMR X 1.9
Remember that your TDEE is only a starting point and will likely need
to be adjusted up or down based on the intensity and type of activity you
engage in. If you’re cutting, eat 75 to 80 percent of your TDEE, which is
equivalent to a 20 to 25 percent caloric deficit. If you’re bulking, eat 105 to
110 percent of your TDEE, which is equivalent to a 5 to 10 percent caloric
surplus. Please note that I don’t recommend bulking unless you’re a male
already at 10 percent body fat or less or a female already at 20 percent body
fat or less.
MAINTAINING
Here’s how to calculate your calories and macros if you’re maintaining:
• TDEE x 1 = Daily Calories for Maintaining
• Set your protein intake to 0.8 to 1 grams per pound of body weight.
» Protein in grams/day = Body weight in pounds x 0.8 to 1
» Protein in grams/day x 4 = Daily Calories Coming from Protein
• Set your fat intake to 0.3 to 0.4 grams per pound of body weight.
» Fat in grams/day = Body weight in pounds x 0.3 to 0.4
» Fat in grams/day x 9 = Daily Calories Coming from Fat
• Set your carb intake to whatever calories remain.
» Add together your Daily Calories Coming from Protein and your
Daily Calories Coming from Fat.
» Subtract this number from your Daily Calories for Cutting to get your
Daily Calories Coming from Carbs.
» Divide your Daily Calories Coming from Carbs by 4 to calculate your
Carbs in grams/day.
CUTTING
Here’s how to calculate your calories and macros if you’re cutting:
• TDEE x 0.75 to 0.8 = Daily Calories for Cutting
• Set your protein intake to 1 to 1.2 grams per pound of body weight.
» Protein in grams/day = Body weight in pounds x 1 to 1.2
» Protein in grams/day x 4 = Daily Calories Coming from Protein
• Set your fat intake to 0.2 to 0.25 grams per pound of body weight.
» Fat in grams/day = Body weight in pounds x 0.2 to 0.25
» Fat in grams/day x 9 = Daily Calories Coming from Fat
• Set your carb intake to whatever calories remain.
» Add together your Daily Calories Coming from Protein and your
Daily Calories Coming from Fat.
» Subtract this number from your Daily Calories for Cutting to get your
Daily Calories Coming from Carbs.
» Divide your Daily Calories Coming from Carbs by 4 to calculate your
Carbs in grams/day.
BULKING
Here’s how to calculate your calories and macros if you’re bulking:
• TDEE x 1.05 to 1.10 = Daily Calories for Bulking
• Set your protein intake to 1 gram per pound of body weight.
» Protein in grams/day = Body weight in pounds x 1 to 1.2
» Protein in grams x 4 = Daily Calories Coming from Protein
• Set your fat intake to 0.3 to 0.4 grams per pound of body weight.
» Fat in grams/day = Body weight in pounds x 0.3 to 0.4
» Fat in grams x 9 = Daily Calories Coming from Fat
• Set your carb intake to whatever calories remain.
» Add together your Daily Calories Coming from Protein and your
Daily Calories Coming from Fat.
» Subtract this number from your Daily Calories for Cutting to get your
Daily Calories Coming from Carbs.
» Divide your Daily Calories Coming from Carbs by 4 to calculate your
daily carbs in grams.
Please note that the above caloric and macronutrient requirements are
only estimates and may need to be adjusted based on your metabolic rate,
health, and a variety of lifestyle factors. So listen to your body, and make
adjustments as needed based on how your body responds.
Tracking Macros
Now that you’ve completed your individualized daily caloric and
macronutrient requirements, you’re ready to start tracking your macros. You
will need to be diligent, weighing or measuring what you eat and recording
it in a food-tracking or meal-planning app. There are some great ones out
there that scan barcodes and input macros for you automatically.
Changing the way you eat and think about food can be a challenge. Be
patient and kind with yourself, and try not to be disappointed with your
starting results. Although there are no quick fixes or shortcuts, if you’re
consistent with meeting your macros, a flex diet will allow you to eat the
foods you enjoy for the rest of your life and still get the results you’ve
always dreamed of.
Tropical Sunrise Smoothie
2
MEAL PREP 101
We live in a fast-paced world where there are
never enough hours in the day. In the midst of
hectic schedules, meal prepping for an entire
week in just a few hours sets you up for success
in two ways: First, it saves you time, and second,
it keeps you on track to eat the healthy diet you
want and deserve. In this chapter, we’ll cover the
fundamentals of meal prepping to help you reach
your bodybuilding goals.
Meal Prep in Five Steps
Here you’ll find step-by-step guidelines on the basics of meal prepping for
bodybuilding. If you stick to these meal prep fundamentals, you will pick
up the process with ease.
1. WHEN TO PREP
I suggest setting aside one or two days a week to focus on meal prep. Most
of my bodybuilding clients set time aside on weekends for this endeavor so
they have less to worry about during the week and more time to focus on
their training goals.
Sunday afternoons are generally a popular choice because people
actually have some free time to shop and cook, and that way food is fresh
for the beginning of the week. Setting aside two to three hours usually
allows more than enough time to make five to six days’ worth of food.
However, if you have a large family like mine, or crave more variety
throughout the week, you might need to add one additional prep session per
week. I personally prep twice a week, on Sundays and Wednesdays, but
choose a schedule that works best for you and your family.
2. WHAT KIND OF MEALS TO PREP
Your meal needs are going to be different depending on whether you want
to achieve fat loss, maintenance, or muscle gain. In addition to the recipes
provided in each done-for-you meal prep plan, the second part of the book
contains another 68 recipes that can be rotated into the existing meal plans
or used to create a customized plan suited to your individual goals and
tastes.
Once you’re comfortable following the prescriptive preps and are ready
to venture off on your own or simply find yourself craving more variety,
you can follow these simple steps to help you decide what kind of meals to
include in your weekly plan:
• Know your nutritional goals. Knowing your macronutrient split and
how many calories you should be consuming on a daily basis will help
you select appropriate meals to include in your plan. Each recipe in this
book contains a complete nutritional breakdown so you can see how it fits
into your daily requirements.
• Make things you like to eat. This may seem obvious, but I can’t
accentuate enough the importance of selecting foods you actually enjoy
eating. Having meals you look forward to each day will make sticking to
your plan and reaching your goals much easier.
• Look for similar ingredients. Ingredients that do double (or triple) duty
and appear in multiple recipes will make meal prep less complicated and
save you money at the grocery store. For example, you can buy a family
pack of chicken and use it to make the Chicken Tortilla Soup, the Chicken
Burrito Bowl, and the Lean Chicken Strips with Tomato-Corn Salad.
• Choose simple recipes. If you’re new to meal prepping, have limited
experience in the kitchen, or are busy (aren’t we all?), you’ll want to
select recipes that have simple cooking techniques and can be prepared in
30 minutes or less. This makes for a shorter prep time, keeps your costs
down, and gives you more time to focus on your training.
3. GROCERY SHOPPING
Once you’ve selected all of the recipes you’ll be using in your weekly meal
plan, create a shopping list detailing all the ingredients you’ll need. Before
you head out to the store, make sure to follow these simple tips to save time
and money:
• Take an inventory. Make sure to check the fridge, freezer, and pantry for
what you already have at home so you don’t end up buying unnecessary
items.
• Don’t shop hungry. You’ve heard it a million times, but the old adage
holds true: Never shop when you’re hungry or you’ll risk succumbing to
impulse buys.
• Consider substitutions. Be flexible and learn to swap out foods when it
comes to sales and cheaper ingredient options. As you gain more
exposure to meal planning, you’ll become more comfortable
experimenting with various substitutions.
• Don’t forget about the frozen food aisle. Frozen foods are packaged
within hours of harvesting and often are much cheaper than fresh foods,
which can spoil if not used in a timely manner.
• Buy what you can in bulk. This is especially true for meats, which can
be separated into smaller portions, frozen foods, or pantry items like
grains, nuts, and dried beans.
GO-TO INGREDIENTS
I like to make things as streamlined as possible in the kitchen. As you
progress through the program, don’t be surprised if you see many
ingredients repeated in various recipes. Having a short list of go-to
ingredients not only keeps you from spending an arm and a leg on
groceries, it saves time and gets you comfortable with cooking more
quickly if you’re a less-experienced home cook. Plus, many ingredients
simply lend themselves better to storage in the refrigerator or freezer.
Each recipe in this program has been created with your macros in
mind. Keeping the right balance of carbs, protein, and fat is critical for
building muscle and losing fat. I’ve chosen these ingredients
intentionally as they will help you meet your bodybuilding goals more
easily. Of course you can include others based on your own preferences
—just don’t forget to read the labels so you know exactly how they fit
into your daily macros.
For easy, healthy meals, I keep my pantry and refrigerator stocked
with go-to items. Some of my personal favorites include:
• VEGETABLES: Cauliflower, red bell pepper, onion, broccoli,
zucchini, carrots, spinach, kale
• PROTEINS: Grass-fed beef, chicken, salmon, eggs, Greek yogurt,
cottage cheese, vegan protein powder, beans, lentils
• CARBS: Oats, quinoa, pasta, white and sweet potatoes, rice, apples,
berries, bananas
• HEALTHY FATS: Olive oil, avocado oil, cashews, peanuts,
almonds, avocados, chia seeds, flaxseed, fatty fish
4. PREP AND COOK
Prepping an entire week’s worth of meals in just a day or two may sound
overwhelming at first. You might be wondering where to start, how it’ll all
come together in a short window of time, and whether it will ever become
second nature.
It may make you feel better to hear that when I first began my
bodybuilding journey, I felt overwhelmed and completely out of my
element, too. The good news is that through much research and trial and
error, I learned how meal prepping can actually be your best friend, and
now you get to benefit from what I learned.
Experience has taught me a tried-and-true plan of action for completing
multiple meals in a limited amount of time, and I’m happy to have the
opportunity to share it with you. In my view, a good prep day is first and
foremost an efficient one.
This program will help you make the most of your prep day—and
reduce your stress levels on the other days of the week. Each week’s recipes
are laid out to show you a step-by-step process for prepping, cooking, and
storing. You won’t be left guessing.
In general, you can expect to follow the same basic template for meal
prepping and food storage as you move through the program. Prep day will
usually follow the same formula of getting your ingredients ready, starting
your longest-cooking recipe, prepping sauces and/or dressings, cooking any
remaining recipes, and finally, storing what you’ve made for future use.
The more you meal prep, the more streamlined the process will become,
and as you get more comfortable, you can feel free to do things in your own
order or according to your preferred method. However, for these first
several weeks of your journey, I encourage you to make life as simple as
possible and stick to the plan laid out in this book. I promise you will have
plenty of opportunities for creativity and experimentation later on in this
program.
5. PORTION AND PACK
So what do you do with all that food once you’ve cooked it? Don’t worry;
I’ve got you covered there, too. All recipes end with packaging and storing
instructions so you can grab and go whenever you’re ready to eat. You’ll
find that some recipes make just one serving, while others serve up to six.
It’s up to you to double, triple, or reduce recipe sizes to your preference or
based on your family size. (Yes, you can get the whole family in on this
program!)
Dividing up your meals into individual containers also means giving
yourself the gift of instant portion control. You can grab a quick breakfast or
workday lunch with the assurance that you’re well on your way to your
goals by getting the appropriate amount of calories and nutrients. You’ll
probably want to invest in a set of high-quality food containers in various
sizes, which we’ll discuss shortly.
For recipes that require reheating, you’ll have instructions on how to
bring them to the right temperature, too (though some are just as good
served cold).
WEIGHING FOOD
While it might sound like overkill if you’re not used to it, I believe that
measuring or weighing foods before cooking and/or eating them is a
good idea, at least initially, until you develop a good feel for what
proper serving sizes look like.
Furthermore, we may think “a cup is a cup,” but measuring foods in
grams and milliliters offers more precision than the traditional Imperial
units. Don’t believe me? Try weighing a cup of any common ingredient
in grams, then compare it with the weight listed on the nutrition panel.
You may be surprised to find you’re getting much more—or much less
—than you thought. This can affect not only the calories and macro
content of your foods, but the flavor blends of recipes, as well.
This book offers all recipe measurements in both Imperial and
metric amounts, so you have the option to choose your preferred method
of food measuring. While you certainly don’t have to weigh or measure
everything you eat for the rest of your bodybuilding journey, I highly
recommend getting cozy with a good set of measuring cups and spoons
and a small, inexpensive food scale. If you start practicing now, you will
be a pro by the time you are done with this six-week program.
Essential Storage Containers
When you’re prepping numerous meals for use throughout the week, there’s
one piece of equipment you can’t do without: the right storage containers.
To make meal prepping work for you, you’ll want to invest in a set of highquality containers you can use again and again.
Most of the recipes in this book are intended to be refrigerated for easy
access during the week, but some also require freezing. Often, after you pull
a meal out of storage, you’ll want to reheat it, too. So anything you use for
your meal prep program will need to be safe for a range of temperatures,
from freezing to very hot, and must be microwave-safe.
Because you’ll also sometimes be preparing foods of various textures,
like sauces, soups, and salads with dressing, you’ll want to be sure your
containers seal well and are leakproof. Mason jars work really well for meal
prep, especially for salads where you can layer the ingredients right in the
jar.
While the decision of what type of containers to use is totally up to you,
I highly recommend glassware instead of plastic. Glass holds up better over
time, stains less, works well under almost any temperature conditions, and
doesn’t pose the risk of leaching undesirable chemicals into your food.
It can actually be rather fun and motivating to get a brand-new set of
food storage containers. Maybe it’s just me, but seeing all those shiny glass
containers waiting to be filled gets me excited about the idea of making
meal prep a reality.
FOOD SHELF-LIFE GUIDELINES
Once you’ve put in the hard work of prepping a week’s meals, you
definitely want to make sure they keep long enough for you to eat them.
First, it’s a best practice to always label and date your containers before
stashing them in the refrigerator or freezer. Although you may think
you’ll remember what you made and on what date, you might be
surprised. This is especially true when storing foods in the freezer for
weeks or months at a time, where it can be pretty tough to recall exactly
when you prepped them.
It’s also helpful to understand that not all foods keep equally well in
the refrigerator, and some simply don’t freeze well. Here are some
handy guidelines for how long various foods can stay fresh in the
refrigerator and freezer.
FRIDGE
FREEZER
Salads: egg salad,
tuna salad, chicken
salad, pasta salad
3 TO 5 DAYS
DOES NOT FREEZE
WELL
Hamburger, meatloaf,
and other dishes
made with ground
meat (raw)
1 TO 2 DAYS
3 TO 4 MONTHS
Steaks: beef, pork,
lamb (raw)
3 TO 5 DAYS
3 TO 4 MONTHS
Chops: beef, pork,
lamb (raw)
3 TO 5 DAYS
4 TO 6 MONTHS
Roasts: beef, pork,
lamb (raw)
3 TO 5 DAYS
4 TO 12 MONTHS
Whole chicken or
turkey (raw)
1 TO 2 DAYS
1 YEAR
Pieces: chicken or
turkey (raw)
1 TO 2 DAYS
9 MONTHS
Soups and stews with
vegetables and meat
3 TO 4 DAYS
2 TO 3 MONTHS
Pizza
3 TO 4 DAYS
1 TO 2 MONTHS
Beef, lamb, pork, or
chicken (cooked)
3 TO 4 DAYS
2 TO 6 MONTHS
*Chart based on FoodSafety.gov
The Meal Preps and Recipes
Each week of your six-week meal prep will look a little different. Since I
don’t want to throw you into the deep end of prepping an entire week’s
meals right up front, we’ll start off slowly in week 1. During this first week,
you’ll prep just three meals. Then in week 2, we’ll add one more for a total
of four prepped meals. By week 3, you’ll prep six meals, and in weeks 4
through 6, you’ll reach your max of prepping seven meals.
For each week I’ve provided you with shopping lists and instructions
for prepping and cooking all the meals at once, making it easy to follow
along. I’ve given you a chart demonstrating how to rotate through the
various meals throughout the week to increase variety, but of course, it’s up
to you if you choose to eat a meal on a different day or at a different time.
Some recipes will also make a few more meals than you’ll need for the
plan.
While you absolutely can reuse the six-week meal plan over and over,
eventually you’ll probably want to branch out on your own. That’s why the
second part of this book is full of healthy recipes you can mix and match.
They can all be made ahead of time and adjusted to fit your cutting,
bulking, or maintaining goals. No matter the recipes you choose, planning,
shopping, and prepping for an entire week of meals can take place on one
day. Then you’re free to enjoy less stress throughout the coming week.
PART TWO
THE MEAL PREP PROGRAM
Complete the meal preps that follow, and you’ll be setting yourself up
for success with your bodybuilding goals. While meal prepping may
take some getting used to, I think you’ll find that once you get into the
habit, it really does make life—and reaching your fitness targets—
infinitely easier. Let’s dive in.
PREP ONE
As we get the ball rolling in week 1, we’ll ease into the idea of meal
prepping gently. Long-term health changes often start out small, so I won’t
overwhelm you this first week. Instead, you’ll have just three super-simple
recipes to work on: a breakfast smoothie and two easy dinners.
Because the first week’s meal prep accounts for only two meals per
day, you’re on your own to round out your day with additional meals in
order to meet your required daily macronutrient goals.
SHOPPING LIST
PANTRY
• Vanilla almond milk, unsweetened (5 cups)
• Black pepper, freshly ground
• Chia seeds
• Chicken stock (½ cup)
• Cumin, ground
• Dijon mustard
• Flaxseed, ground
• Nonstick cooking spray
• Oats, quick-cooking
• Olive oil, extra-virgin
• Oregano, dried
• Red wine vinegar
• Salsa (½ cup)
• Sea salt
• Thyme, dried
• Vanilla vegan protein powder
PRODUCE
• Bananas (3)
• Celery (1 stalk)
• Garlic (1 head)
• Kale, any variety (8 ounces)
• Kale, red (1 pound)
• Onion (1)
• Parsley, fresh (1 bunch)
• Portobello mushroom caps (2 pounds)
• Thyme, fresh (1 bunch)
• Tomato, vine-ripened (1)
PROTEIN
• Chicken tenders (1 pound)
• Eggs, large (2)
• Turkey, lean ground (2 pounds)
DAIRY
• Cheddar cheese, shredded (2 ounces)
FROZEN
• Mixed berries (5 cups)
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
MEAL Berrylicious Berrylicious Berrylicious Berrylicious Berrylicious
Protein
Protein
Protein
Protein
Protein
Smoothie
Smoothie
Smoothie
Smoothie
Smoothie
1
MEAL
2
Lean
Turkey
Meatballs
with
Portobello
Caps
Easy Salsa
Chicken
with Wilted
Kale
EQUIPMENT LIST
What you’ll use this week:
FOR PREPPING
• Blender
• Chef’s knife
• Cutting board
• Large skillet
• Measuring cups and spoons
• Mixing bowls
• Nonstick baking sheet (2)
• Silicone brush
FOR STORING
• Airtight food storage containers (10)
• Resealable freezer bags (5)
Lean
Turkey
Meatballs
with
Portobello
Caps
Easy Salsa
Chicken
with Wilted
Kale
Lean
Turkey
Meatballs
with
Portobello
Caps
STEP-BY-STEP PREP
1. Preheat the oven to 375°F.
2. Prepare the Lean Turkey Meatballs through step 3, and place in the oven to
bake for 35 minutes. Meanwhile, prepare the portobello mushroom caps
through step 2.
3. Cook the kale for the Easy Salsa Chicken with Wilted Kale, and complete
steps 1 through 4 for the chicken.
4. As the chicken simmers, get out 5 freezer bags and make the Berrylicious
Protein Smoothie packs. Store the smoothie packs in the freezer for easy access
each weekday morning.
5. Once the Salsa Chicken has completed cooking, add the cheese and cook
until melted (step 5). Remove from the heat and let cool.
6. By this time, the meatballs should be just about done baking. Remove them
from the oven and let cool. Adjust the oven to broil and broil mushrooms
according to step 3.
7. Set out 10 airtight storage containers. Divide the turkey meatballs and
portobello caps evenly among 6 containers, then divide the Salsa Chicken
evenly among the remaining 4 containers. Let cool, seal, and store all the
containers in the refrigerator.
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
LEAN TURKEY MEATBALLS WITH
PORTOBELLO CAPS
41% Fat
40% Protein
19% Carbs
MAKES 6 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 35 minutes
Ounce for ounce, ground turkey contains nearly as much protein as
ground beef with less saturated fat. Eating is believing. These tasty
meatballs use a unique blend of pantry spices for added flavor, but you
can always adjust the herbs and spices to suit your own taste.
FOR THE MEATBALLS
2 pounds (450g) lean ground turkey
1½ cups (135g) quick oats
½ onion (47g), finely chopped
1 celery stalk (38g), finely chopped
2 large eggs
2 tablespoons (30ml) Dijon mustard
1 garlic clove (5g), minced
1 teaspoon (2.1g) ground cumin
1 teaspoon (6g) sea salt
1 teaspoon (1.4g) dried thyme
½ teaspoon (0.75g) dried oregano
FOR THE PORTOBELLO CAPS
2 tablespoons (30ml) extra-virgin olive oil
2 teaspoons (5.6g) minced garlic
2 teaspoons (1.6g) fresh chopped thyme
2 pounds (1,000g) portobello mushroom caps
Sea salt
Freshly ground black pepper
TO MAKE THE MEATBALLS
1. Preheat the oven to 375ºF.
2. In a large bowl, mix the turkey, oats, onion, celery, eggs, mustard, garlic,
cumin, salt, thyme, and oregano.
3. Form into 2-inch meatballs, and place on a nonstick baking sheet.
4. Bake for 35 minutes, until nicely browned, then remove from the oven
and let cool.
TO MAKE THE PORTOBELLO CAPS
1. Meanwhile, in a small bowl, combine the olive oil, garlic, and thyme and
let it infuse for a few minutes.
2. Spread the portobello caps on a baking sheet. Wipe the mushroom caps
clean with a damp towel, and brush with the infused oil. Season with salt
and pepper.
3. When the meatballs are done baking, preheat the broiler to high. Broil the
mushrooms until tender, about 8 minutes, depending on the size of the caps.
4. Divide the portobello caps and meatballs evenly among 6 airtight storage
containers.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: For a lower-calorie version that’s also higher in protein, use ½ cup of
egg whites in place of the two eggs.
Per serving (1 container): Calories: 391; Fat: 17g; Protein: 39g; Total Carbs: 24g; Net Carbs; 19g;
Fiber: 5g; Sugar: 4g; Sodium: 520mg
GLUTEN-FREE
NUT-FREE
EASY SALSA CHICKEN WITH WILTED
KALE
30% Fat
48% Protein
22% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 20 minutes
South-of-the-border flavor takes center stage in this weeknight
favorite. Minimal ingredients added to the chicken keep this recipe low
carb and high protein.
FOR THE KALE
2 tablespoons (30ml) extra-virgin olive oil
3 garlic cloves (15g), sliced
1 pound (500g) red kale, washed, stemmed, and chopped
½ cup (125ml) chicken stock
¼ cup (60ml) red wine vinegar
Sea salt
Freshly ground black pepper
FOR THE CHICKEN
Nonstick cooking spray
1 pound (450g) chicken tenders
½ teaspoon (3g) sea salt
¼ teaspoon (0.5g) freshly ground black pepper
2 garlic cloves (10g), minced
1 vine-ripened tomato (123g), chopped
¼ cup (5g) fresh parsley, finely chopped
½ cup (120ml) salsa
½ cup (50g) shredded cheddar cheese (optional)
TO MAKE THE KALE
1. In a large skillet over medium-low heat, heat the olive oil and garlic. Add
the kale, toss, and add the chicken stock. Cover and cook for 4 to 5 minutes,
or until tender.
2. Add the vinegar, and season with salt and pepper. Divide the kale evenly
among 4 airtight storage containers.
TO MAKE THE CHICKEN
1. Wipe out the same skillet, and heat over medium-high heat. Spray with
cooking spray.
2. Season the chicken with the salt and pepper, then sauté for 2 to 3
minutes, or until browned on both sides. Add the garlic, tomato, parsley,
and salsa and mix well.
3. Cover, reduce to a simmer, and cook for about 10 minutes, or until
chicken is cooked through and the juices run clear.
4. Add the cheese, if using, and cook for another 1 to 2 minutes, until the
cheese is melted.
5. In each storage container, place the chicken on top of the kale. Let cool
and seal the containers.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
CUTTING: Reduce the amount of cheese or simply leave it off.
BULKING: Add extra cheese and sour cream.
Per serving (1 container): Calories: 261; Fat: 9g; Protein: 31g; Total Carbs: 17g; Net Carbs: 14g;
Fiber: 3g; Sugar: 1g; Sodium: 634mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
BERRYLICIOUS PROTEIN SMOOTHIE
28% Fat
31% Protein
41% Carbs
MAKES 5 SMOOTHIE PACKS
PREP TIME: 5 minutes
Start your day with a burst of berries and the goodness of greens in this
plant-based, protein-rich smoothie. Most vegan protein powders are
derived from plant sources like peas, brown rice, or soy—so you can
enjoy the benefits of extra muscle building without adding animal
products.
5 cups (500g) frozen mixed berries, divided
2½ fresh or frozen bananas (300g), divided
2½ cups (168g) chopped kale, divided
5 scoops (150g) vanilla vegan protein powder, divided
5 tablespoons (35g) ground flaxseed, divided
5 tablespoons (60g) chia seeds, divided
5 cups (1,250ml) unsweetened vanilla almond milk, divided
1. Into each of 5 resealable freezer bags, put 1 cup of berries, half a banana,
½ cup of kale, 1 scoop of protein powder, 1 tablespoon of flaxseed, and 1
tablespoon of chia seeds. Lay the bags flat, and remove as much air as
possible before sealing.
2. To use a smoothie pack, pour 1 cup of almond milk into a blender,
followed by the contents of 1 smoothie pack, and blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Berries are typically harvested and preserved at peak freshness—so the
frozen variety always makes a great choice, even if berries aren’t in season!
Per serving (1 smoothie): Calories: 413; Fat: 13g; Protein: 32g; Total Carbs: 50g; Net Carbs: 36g;
Fiber: 14g; Sugar: 21g; Sodium: 573mg
PREP TWO
In this second week of the program, we’re upping the ante just a little to
provide you with more variety. This week you’ll prep not one breakfast
but two, as well as two dinners. So be aware that for now, you’ll still
need to supplement the prep with your own meals to meet your daily
macronutrient goals.
This week you’ll get a mix of sweet and savory recipes. Tasty
pancakes and a convenient yogurt parfait will start your mornings with
a hint of sweetness, while a ham quiche and breaded tilapia await you
at dinner.
SHOPPING LIST
PANTRY
• Black pepper, freshly ground
• Bread crumbs,, gluten-free
• Chia seeds
• Cinnamon, ground
• Coconut milk (2 tablespoons)
• Coconut oil
• Honey
• Mayonnaise
• Nonstick cooking spray
• Oats, quick-ccoking
• Oats, rolled
• Olive oil, extra-virgin
• Parsley, dried
• Peanut butter, creamy
• Raisins
• Sea salt
• Vanilla almond milk, unsweetened (2 cups)
• Vanilla extract
• Walnut, pieces
PRODUCE
• Asparagus (1 pound)
• Bananas (4)
• Green bell pepper (1)
• Limes (2)
• Onion (1)
PROTEIN
• Bacon (5 slices)
• Egg whites (1½ cups)
• Eggs, large (8)
• Ham, extra-lean, chopped (½ cup)
• Tilapia (4 [6-ounce] fillets)
DAIRY
• Cottage cheese, reduced-fat (1%) (8 ounces)
• Feta cheese, crumbled (1 ounce)
• Nonfat vanilla Greek yogurt (16 ounces)
• Parmesan cheese, grated (½ ounce)
MEAL
1
MEAL
2
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
BananaNut
Pancakes
Breakfast
in a Jar
BananaNut
Pancakes
Breakfast
in a Jar
BananaNut
Pancakes
Ham and
Feta
Quiche
Breaded
Parmesan
Tilapia
with
Asparagus
Ham and
Feta
Quiche
Breaded
Parmesan
Tilapia
with
Asparagus
Ham and
Feta
Quiche
EQUIPMENT LIST
What you’ll use this week:
FOR PREPPING
• 8-by-8-inch square glass baking dish
• Baking sheet (2)
• Chef’s knife
• Cutting board
• Large skillet
• Measuring cups and spoons
• Mixing bowls
• Silicone brush
• Spatula
FOR STORING
• Airtight food storage containers (16)
STEP-BY-STEP PREP
1. Preheat the oven to 350°F.
2. Complete steps 1 and 2 for the Ham and Feta Quiche, and place the
quiche in the oven to bake for 45 minutes.
3. While the quiche bakes, prepare the Breakfast in a Jar and store the
finished jars or containers in the refrigerator.
4. Make the batter for the Banana-Nut Pancakes by following steps 1 and 2.
Set aside.
5. Follow the Breaded Parmesan Tilapia with Asparagus recipe to make the
asparagus from steps 2 and 3, and then for the tilapia from steps 1 through 3
(you’ll raise the oven temperature after the quiche finishes baking).
6. By this time, the quiche should be ready to come out of the oven. Let
cool on the countertop.
7. Increase the oven temperature to 425°F.
8. Heat ½ tablespoon of coconut oil in a large skillet to prepare to cook the
Banana-Nut Pancakes (step 3).
9. Place the pan with the breaded tilapia and asparagus in the oven and bake
according to the directions in steps 4 and 5.
10. Cook the Banana-Nut Pancakes in the skillet according to steps 4
through 7. Once the pancakes are cooked, let cool.
11. Remove the tilapia and asparagus from the oven and let cool.
12. Set out 12 airtight storage containers. Divide the pancakes evenly
among 4 containers, the tilapia and asparagus among 4 containers, and the
quiche among 4 containers. Let cool, seal, and transfer all the containers to
the refrigerator to store.
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
BANANA-NUT PANCAKES
51% Fat
13% Protein
36% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 25 minutes
These is one of my favorite breakfasts to make when I need a boost of
energy in the morning, particularly when I am planning a heavy leg
workout that day. These pancakes taste like an indulgent, hearty
breakfast, yet are fairly low in calories and have a really nice balance of
protein, carbs, and fats, which satisfies for hours.
1 cup (90g) gluten-free quick oats
4 large eggs
2 ripe bananas (236g), mashed
2 tablespoons (30ml) full-fat coconut milk or other nut milk
1 teaspoon (5ml) vanilla extract
2 teaspoons (4.6g) ground cinnamon
4 tablespoons (31g) walnut pieces
4 tablespoons (38g) raisins
2 tablespoons (30ml) coconut oil, divided
1. In a large bowl, mix together the oats, eggs, bananas, coconut milk,
vanilla, and cinnamon.
2. Stir in the walnuts and raisins.
3. In a large skillet over medium heat, heat ½ tablespoon of coconut oil.
4. Scoop ½ cup of batter into the pan and spread out with a fork, if needed.
5. Cook until the edges of the pancake start to brown and lift easily off the
pan, 2 to 3 minutes.
6. Flip the pancake over and cook the other side until cooked through, 2 to 3
minutes more.
7. Repeat with remaining batter. Let the pancakes cool on a baking sheet.
8. Divide the pancakes evenly among 4 airtight containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. To reheat, microwave uncovered on high for 1 to 2 minutes or serve
cold.
SUBSTITUTION TIP: Use dried cranberries instead of raisins if you prefer, or leave them out
altogether.
Per serving: Calories: 355, Fat: 20g, Protein: 11g, Total Carbs: 37g, Net Carbs: 32g, Fiber: 5g,
Sugar: 14g, Sodium: 74mg
GLUTEN-FREE
VEGETARIAN
BREAKFAST IN A JAR
20% Fat
31% Protein
49% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
Of all my recipes, this simple, make-ahead, no-cooking-required
breakfast continues to be one of my clients’ favorites. It’s a little jar of
heavenly deliciousness to start your day. High in protein, delicious, and
incredibly quick and simple to prepare, this is sure to become one of
your staples.
2 cups (500g) nonfat vanilla Greek yogurt
2 cups (500ml) unsweetened vanilla almond milk
¼ cup (22.5g) rolled oats
¼ cup (43g) chia seeds
4 teaspoons (20g) creamy peanut butter
4 teaspoons (20ml) honey
2 teaspoons (10ml) vanilla extract
2 bananas (236g), sliced
1. In a medium bowl, mix together the yogurt, almond milk, oats, chia
seeds, peanut butter, honey, and vanilla.
2. In each of 4 airtight storage containers, place about 1 cup of the oatmeal
mixture and half of a banana and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. This breakfast is meant to be eaten cold.
SUBSTITUTION TIP: Don’t have honey on hand? Use maple syrup instead. If you like your
oatmeal thicker, use a bit less almond milk.
Per serving (1 container): Calories: 223; Fat: 5g; Protein: 17g; Total Carbs: 30g; Net Carbs: 27g;
Fiber: 3g; Sugar: 18g; Sodium: 160mg
GLUTEN-FREE
NUT-FREE
BREADED PARMESAN TILAPIA WITH
ASPARAGUS
37% Fat
50% Protein
13% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 20 minutes
Tilapia and asparagus are a match made in heaven in this classic
fish/veggie combo. Even with a zesty lime aioli, the finished product
keeps a low-calorie profile.
FOR THE ASPARAGUS
1 bunch (400g) asparagus, cleaned and ends removed
1 tablespoon (15ml) extra-virgin olive oil
2 tablespoons (12g) grated Parmesan cheese
Sea salt
Freshly ground black pepper
FOR THE TILAPIA
4 tablespoons (58g) mayonnaise
2 tablespoons (30ml) freshly squeezed lime juice
Nonstick cooking spray
4 large (170g [6-ounce] each) tilapia fillets
1 teaspoon (0.5g) dried parsley
Sea salt
Freshly ground black pepper
¼ cup (40g) gluten-free bread crumbs
TO MAKE THE ASPARAGUS
1. Preheat the oven to 425ºF.
2. In a large bowl, toss the asparagus with olive oil, Parmesan, salt, and
pepper.
3. Spread the asparagus out evenly onto a baking sheet while you prepare
the tilapia.
TO MAKE THE TILAPIA
1. In a small bowl, mix the mayonnaise and lime. Place the tilapia fillets on
a baking sheet sprayed with cooking spray.
2. Season the tilapia fillets with the parsley, salt, and pepper.
3. Brush the mayo mixture on the tilapia, then sprinkle with half of the
bread crumbs. Flip the fillets and repeat.
4. Place the asparagus and tilapia trays in the oven.
5. After 12 to 15 minutes, check the asparagus and, if tender enough to your
liking, remove from the oven. Then, check on the tilapia, which may need
another 5 to 7 minutes of cooking time. The tilapia should no longer be
translucent inside and will flake easily when pierced with a fork.
6. In each airtight storage container, place 6 or 7 asparagus spears and 1
fillet of tilapia and seal.
Refrigerate: Store the airtight containers for up to 4 days. To reheat,
microwave uncovered on high for 1 to 2 minutes.
Per serving (1 container): Calories: 306; Fat: 12g; Protein: 38g; Total Carbs: 12g; Net Carbs: 10g;
Fiber: 2g; Sugar: 3g; Sodium: 282mg
GLUTEN-FREE
NUT-FREE
HAM AND FETA QUICHE
50% Fat
41% Protein
9% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 45 minutes
For breakfast, lunch, or dinner, this crustless, low-carb quiche makes a
savory meal. Traditionally, quiche is meant to be eaten at room
temperature, so when reheating, don’t feel the need to make it too hot.
To make this meal more filling, prep a simple salad to go along with it.
Just don’t forget to account for it in your daily macronutrient count.
Nonstick cooking spray
4 large eggs
1½ cups (350ml) egg whites
1 cup (162g) reduced-fat cottage cheese (1%)
5 bacon slices (58g), cooked and crumbled
½ cup (75g) finely chopped extra-lean ham
¼ cup (28g) crumbled feta cheese
½ onion (47g), finely chopped
1 green bell pepper (150g), finely chopped
½ teaspoon (3g) sea salt
¼ teaspoon (0.5g) freshly ground black pepper
1. Preheat the oven to 350ºF. Coat the bottom and sides of an 8-by-8-inch
square glass baking dish with nonstick cooking spray.
2. In a large bowl, combine the eggs, egg whites, cottage cheese, bacon,
ham, feta, onion, bell pepper, salt, and pepper. Pour the mixture into the
prepared baking dish.
3. Bake for 45 minutes, or until the center is set.
4. Remove from the oven and let cool.
5. Cut into 8 equal pieces. Into each of 4 airtight storage containers, place 2
pieces of quiche and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
CUTTING: Choose between bacon or ham, instead of using both.
BULKING: Stir in some shredded cheddar along with the feta and cottage cheese for a tasty
three-cheese blend.
Per serving (1 container): Calories: 322; Fat: 18g; Protein: 33g; Total Carbs: 6g; Net Carbs: 5g;
Fiber: 1g; Sugar: 4g; Sodium: 1406mg
PREP THREE
Hopefully you’re starting to realize that meal prep isn’t nearly as
daunting or challenging as you might have expected. Now that you
have some experience under your belt, let’s take it to the next level here
in week 3.
This week, for the first time, you’ll be prepping three meals a day
for five days, plus one snack. Does it surprise you to see that you’re
actually only making six recipes? Alternating these versatile meals at
breakfast, lunch, and dinner is the key to keeping things uncomplicated,
but interesting enough so you don’t get bored. And I think you’ll love
having an easy snack on hand, too!
SHOPPING LIST
PANTRY
• Apple cider vinegar
• Basil, dried
• Black beans (1 [15.5-ounce] can)
• Black pepper, freshly ground
• Chicken broth (¼ cup)
• Chili powder
• Chocolate chips, mini
• Cinnamon, ground
• Coconut, unsweetened, shredded
• Coffee, instant
• Cornflakes (1 cup)
• Cumin, ground
• Garlic powder
• Marinara pasta sauce (¼ cup)
• Nonstick cooking spray
• Oats, quick-cooking
• Olive oil, extra-virgin
• Oregano, dried
• Peanut butter
• Ranch seasoning
• Sea salt
•
•
•
•
•
Tamari sauce
Unsweetened cocoa powder
Vanilla almond or coconut milk, unsweetened (5 cups)
Vanilla extract
Vanilla vegan protein powder (4 scoops)
PRODUCE
• Avocado (1)
• Bananas (5)
• Cauliflower, florets (1 cup)
• Garlic (1 head)
• Lemon (1)
• Red bell peppers (2)
• Red onion (1)
• Romaine lettuce leaves (4)
• Sweet onion (1)
• Sweet potato (1)
• Tomatoes, cherry (¾ cup)
• White onion (1)
• Zucchini (2)
MEAL
1
MEAL
2
MEAL
3
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Morning
Mocha
Smoothie
Morning
Mocha
Smoothie
Healthy
Egg
Muffins
Morning
Mocha
Smoothie
Morning
Mocha
Smoothie
Baked
Tamari
Salmon
and
Zucchini
Lean
Chicken
Strips
with
TomatoCorn
Salad
Baked
Tamari
Salmon
and
Zucchini
Lean
Chicken
Strips
with
TomatoCorn
Salad
Baked
Tamari
Salmon
and
Zucchini
Healthy
Egg
Muffins
Taco
Lettuce
Wraps
Taco
Lettuce
Wraps
Healthy
Egg
Muffins
Lean
Chicken
Strips
with
Tomato-
Corn
Salad
SNACK
Peanut
Peanut
Peanut
Peanut
Peanut
Butter and Butter and Butter and Butter and Butter and
Banana
Banana
Banana
Banana
Banana
Mug
Mug
Mug
Mug
Mug
Muffin
Muffin
Muffin
Muffin
Muffin
PROTEIN
• Egg whites (1¾ cups)
• Eggs, large (3)
• Chicken (3 [8-ounce] boneless, skinless breasts)
• Salmon (4 [6-ounce] fillets)
• Turkey, extra-lean ground (1 pound)
DAIRY
• Cheddar cheese, shredded (3 ounces)
• Cottage cheese, reduced-fat (2%) (1 cup)
• Parmesan cheese, grated (1 ounce)
FROZEN
• Corn kernels, yellow (2 cups)
EQUIPMENT LIST
What you’ll use this week:
FOR PREPPING
• 12-cup silicone muffin pan
• Baking sheet
• Blender
• Chef’s knife
• Cutting board
• Large mugs (3)
• Large skillet
• Measuring cups and spoons
• Medium nonstick skillet
• Mixing bowls
• Parchment paper
• Silicone brush
• Spatula
• Whisk
FOR STORING
• Airtight storage containers (21)
• Resealable freezer bags (4)
• Resealable storage bags (4)
STEP-BY-STEP PREP
1. Preheat the oven to 350°F, and spray a 12-cup muffin tin with cooking
spray.
2. Follow steps 2 through 9 for the Healthy Egg Muffins. As you chop the
vegetables for the egg muffins, grab the veggies you’ll be using in the Taco
Lettuce Wraps (onion, red bell pepper, avocado, garlic, and romaine lettuce
leaves) and the Lean Chicken Strips with Tomato-Corn Salad (tomatoes and
red onion) and chop them as well. Place the muffins in the oven to bake for
about 28 minutes.
3. While the egg muffins are baking, wipe out the skillet you just used.
Follow steps 1 through 5 of the Taco Lettuce Wraps, then set the turkey
mixture aside to cool.
4. When the muffins finish baking, remove them from the oven and increase
the temperature to 415°F. Set the muffins aside to cool.
5. Prepare the Baked Tamari Salmon and Zucchini by following steps 2
through 4.
6. While the Tamari Salmon and Zucchini bakes, get out 4 resealable
freezer-safe bags and fill them with the dry ingredients for the Morning
Mocha Smoothie packs. Store the smoothie packs in the freezer for future
use.
7. Line a large baking sheet with parchment paper. Start on the Lean
Chicken Strips with Tomato-Corn Salad. Follow the chicken strip steps 2
through 4.
8. When the salmon has finished baking, remove from the oven and let cool.
9. Increase the oven temperature to 450°F. Place the chicken strips in the
oven to bake. Meanwhile, follow the tomato-corn salad steps 1 and 2.
10. The Peanut Butter and Banana Mug Muffins are next! As the chicken
strips continue to bake, make this snack by following steps 1 through 5.
11. Remove the chicken strips from the oven and let cool.
12. Set out 21 storage containers. Divide the mug muffins among 3
containers and the egg muffins among 6 containers. Place 1 piece of salmon
into each of 4 containers, and divide the taco filling evenly among 4 other
containers. Place 1 romaine leaf in each of 4 resealable storage bags. Divide
the tomato-corn salad and the chicken strips evenly among the remaining 4
containers. Let cool, seal, and store all the containers in the refrigerator.
DAIRY-FREE
GLUTEN-FREE
VEGAN
MORNING MOCHA SMOOTHIE
17% Fat
37% Protein
46% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
It doesn’t get much easier than smoothies for a grab-and-go breakfast
—especially when you’ve made them ahead of time and can pull a
smoothie pack right from the freezer. This one is for coffee lovers.
FOR THE SMOOTHIE PACKS
4 fresh or frozen bananas (472g), chopped, divided
16 to 20 ice cubes, divided
4 scoops (120g) vanilla vegan protein powder, divided
4 tablespoons (28g) unsweetened cocoa powder, divided
FOR THE SMOOTHIES
4 cups (950ml) unsweetened vanilla almond, cashew, or coconut milk, divided
1 cup (250ml) brewed coffee, divided
4 teaspoons (20ml) vanilla extract, divided
TO MAKE THE SMOOTHIE PACKS
Into each of 4 resealable freezer bags, place 1 banana, 4 or 5 ice cubes, 1
scoop of protein powder, and 1 tablespoon cocoa powder. Lay the bags flat
and remove as much air as possible before sealing. Store in the freezer until
ready to use.
TO MAKE A SMOOTHIE
In a blender, combine 1 cup of almond milk, ¼ cup of coffee, 1 teaspoon of
vanilla extract, and the contents of 1 smoothie pack, and blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
MAKE-AHEAD TIP: Keeping bananas in the freezer at all times allows you to make this
smoothie (and others) anytime. Buy ripe bananas on clearance at the grocery store and freeze
immediately.
Per serving (1 smoothie): Calories: 265 Fat: 5g Protein: 24g, Total Carbs: 36g Net Carbs: 30g;
Fiber: 6g Sugar: 17g, Sodium: 569mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
HEALTHY EGG MUFFINS
38% Fat
37% Protein
25% Carbs
MAKES 6 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 40 minutes
Egg muffins are great because they can be made ahead and provide you
with a portable, on-the-go, high-protein and low-calorie breakfast
option. They are also a way to sneak in some veggies first thing in the
morning, which is something most people struggle with.
Nonstick cooking spray
1 cup (233ml) egg whites
3 large eggs
1 cup (162g) reduced-fat cottage cheese (2%)
¼ cup (25g) shredded cheddar cheese
¼ cup (24g) Parmesan cheese
¼ teaspoon (1.25ml) sea salt, plus more for seasoning
⅛ teaspoon (0.6ml) freshly ground black pepper, plus more for seasoning
1 tablespoon (15ml) extra-virgin olive oil
¼ cup (37.5g) finely chopped white onion
1 cup (133g) finely chopped sweet potato
½ teaspoon (2.5ml) garlic powder
1 cup (175g) finely chopped red bell pepper
1 cup (112g) finely chopped cauliflower
1. Preheat the oven to 350ºF. Spray a 12-cup silicone muffin pan with
cooking spray.
2. In a large bowl, whisk together the egg whites and eggs until well
combined.
3. Stir in the cottage cheese, cheddar, and Parmesan.
4. Season with salt and black pepper and set aside.
5. In a medium nonstick skillet over medium-low heat, heat the olive oil.
6. Add the onion and sauté for about 2 minutes, then add sweet potato and
continue to cook until lightly browned, about 7 more minutes. Season with
the garlic powder, salt, and pepper.
7. Add the red bell pepper and cauliflower and cook for a few more
minutes, until slightly softened.
8. Place a heaping tablespoon of the sautéed veggie mixture into each
silicone muffin cup.
9. Give the egg mixture a stir to remix any settled ingredients. Fill each
muffin cup to the top with the egg mixture.
10. Bake for about 28 minutes, or until the tops are firm to the touch.
Remove from the oven and let cool.
11. Into each of 6 airtight storage containers, place 2 egg muffins and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Swap in any diced veggies you like (such as broccoli or red onion) in
place of the sweet potatoes, peppers, and cauliflower. To cut back on calories and fat, leave out
the cheddar.
Per serving (2 egg muffins): Calories: 188; Fat: 8g; Protein: 17g; Total Carbs: 12g; Net Carbs: 10g;
Fiber: 2g; Sugar: 4g; Sodium: 416mg
DAIRY-FREE
GLUTEN-FREE
LEAN CHICKEN STRIPS WITH
TOMATO-CORN SALAD
62% Fat
21% Protein
17% Carbs
MAKES 4 SERVINGS
PREP TIME: 15 minutes
| COOK TIME: 10 minutes
This light chicken dinner starts with chicken strips dipped in a
flavorful blend of coconut, ranch seasoning, and cornflakes (for
crunch!). These lean strips then get baked, not fried, and finally rest
atop a bed of tomato-corn salad for a one-dish meal you can pop out of
the fridge any time. If you’d like to add extra calories, sprinkle a bit of
feta cheese over the top before serving.
FOR THE CHICKEN STRIPS
½ cup (96g) shredded, unsweetened coconut
1 cup (28g) cornflakes, crushed
1 tablespoon (4.8g) ranch seasoning
1 cup (235ml) unsweetened coconut or almond milk
1 tablespoon (15ml) apple cider vinegar
3 (226g [8-ounce] each) boneless, skinless chicken breasts, cut lengthwise into strips
FOR THE TOMATO-CORN SALAD
1½ tablespoons (22.5ml) extra-virgin olive oil
1 tablespoon (15ml) freshly squeezed lemon or lime juice
½ teaspoon (0.7g) dried basil
Sea salt
Freshly ground black pepper
1½ cups (120g) frozen corn kernels, thawed
¾ cup (135g) cherry or grape tomatoes, quartered
¼ cup (40g) chopped red onion
TO MAKE THE CHICKEN STRIPS
1. Preheat the oven to 450ºF. Line a large baking sheet with parchment
paper.
2. In a medium bowl, mix together the shredded coconut, cornflakes, and
ranch seasoning.
3. In another medium bowl, whisk together the coconut milk and the apple
cider vinegar and let sit for 5 to 10 minutes.
4. Dip the chicken strips first into the “buttermilk,” then into the cornflake
mixture, and lay out on the baking sheet, spacing out the chicken strips so
that none overlap or touch.
5. Place in the oven and bake for 12 minutes, or until no longer pink inside
(and the chicken reaches an internal temperature of at least 165ºF). Remove
from the oven and let cool.
TO MAKE THE TOMATO-CORN SALAD
1. Meanwhile, in a small bowl, whisk together the olive oil, lemon juice,
and basil. Season with salt and pepper.
2. In a medium bowl, stir together the corn, tomatoes, and red onion. Pour
in the olive oil mixture, and stir to combine
3. Into each of the 4 containers, place a quarter of the salad followed by a
quarter of the chicken strips and seal.
NOTE: This recipe makes one additional serving beyond what you will use
in this week’s meal plan. Feel free to save it for an extra meal.
Refrigerate: Store for up to 5 days. Serve cold, or to reheat, microwave the
chicken strips on high for 1 to 2 minutes.
MAKE-AHEAD TIP: To make your own ranch seasoning, simply combine 2 tablespoons dried
parsley, 2 tablespoons dried chives, 2 teaspoons garlic powder, 2 teaspoons onion powder, 1
teaspoon sea salt, and ½ teaspoon freshly ground black pepper. For this recipe, use 1 tablespoon
of the total amount and store the rest for future use.
Per serving: Calories: 603; Fat: 42g; Protein: 32g; Total Carbs: 32g; Net Carbs: 27g; Fiber: 5g;
Sugar: 8g; Sodium: 500mg
GLUTEN-FREE
NUT-FREE
TACO LETTUCE WRAPS
60% Fat
28% Protein
12% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 20 minutes
Tacos get deconstructed in this low-carb dinner. Ground turkey is used
instead of ground beef to keep calories low, and the tacos are made
more filling with the addition of black beans. Don’t be deterred by the
long list of ingredients. Most of them are pantry staples you’re likely to
have on hand.
1 tablespoon (15ml) extra-virgin olive oil or avocado oil
1 pound (454g) extra-lean ground turkey
½ sweet onion, chopped
2 garlic cloves (10g), minced
¼ cup (33g) marinara pasta sauce
¼ cup (69ml) chicken broth
1 tablespoon (7.5g) chili powder
1 teaspoon (2.1g) ground cumin
½ teaspoon (0.75g) dried oregano
½ teaspoon (3g) sea salt
¼ teaspoon (0.5g) freshly ground black pepper
½ cup (40g) cooked black beans
½ cup (40g) frozen yellow corn kernels, thawed
½ cup (55g) shredded cheddar cheese, divided
½ cup (40g) chopped red bell pepper, divided
1 avocado (150g), cubed, divided
4 romaine lettuce leaves (100g)
1. In a large skillet over medium-high heat, heat the oil. Add the ground
turkey and cook until browned, 8 to 10 minutes.
2. Add the onion and sauté for a few more minutes, until softened, then add
the garlic and sauté for another minute.
3. Add in the marinara sauce and chicken broth, and stir to combine.
4. Season with chili powder, cumin, oregano, salt, and pepper, and cook
until the stock is absorbed, 5 to 7 minutes.
5. Stir in the black beans and corn and cook for another minute to heat
through. Remove from the heat and let cool.
6. Into each of 4 airtight storage containers, place a quarter of the turkey
filling. Divide the cheese, red bell pepper, and avocado evenly among the
containers and seal. Into each of 4 resealable storage bags, place 1 romaine
leaf and seal. Serve the warmed filling in a lettuce leaf.
Refrigerate: Store the airtight containers and bags in the refrigerator for up
to 5 days. To reheat, microwave the turkey filling on high for 1 to 2
minutes.
SUBSTITUTION TIP: Want an even lower calorie option? Simply omit the cheddar cheese or
the avocado.
Per serving (1 container): Calories: 410; Fat: 27g; Protein: 29g; Total Carbs: 16g; Net Carbs: 10g;
Fiber: 6g; Sugar: 4g; Sodium: 337mg
DAIRY-FREE
GLUTEN-FREE
BAKED TAMARI SALMON AND
ZUCCHINI
50% Fat
46% Protein
4% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 20 minutes
Salmon provides a healthy dose of omega-3s, the fatty acids that boost
brain health. In this recipe, you’ll enhance the flavor of both salmon
and roasted zucchini with tamari sauce, an Asian condiment similar to
soy sauce. The best part: This simple recipe takes only five minutes to
prep!
4 (170g [6-ounce] each) salmon fillets
2 zucchini (434g), halved lengthwise and sliced into ½-inch matchsticks
¼ cup (60ml) tamari sauce
2 tablespoons (30ml) extra-virgin olive oil
Sea salt
Freshly ground black pepper
1. Preheat the oven to 415ºF.
2. Place the salmon fillets and zucchini slices on a baking sheet.
3. In a small bowl, mix together the tamari sauce and oil, and brush it over
the salmon and zucchini. Sprinkle with salt and pepper.
4. Bake for 15 to 18 minutes, or until the salmon flakes apart when pierced
with a fork. Remove from the oven and let cool.
5. Divide the zucchini among 4 airtight storage containers, place 1 salmon
fillet in each, and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 4
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Don’t have tamari on hand? You can use soy sauce instead. Keep in
mind, however, that soy sauce is generally not gluten-free.
Per serving (1 container): Calories: 366; Fat: 20g; Protein: 42g; Total Carbs: 4g; Net Carbs: 3g;
Fiber: 1g; Sugar: 2g; Sodium: 1036mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
PEANUT BUTTER AND BANANA MUG
MUFFINS
42% Fat
19% Protein
39% Carbs
MAKES 3 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 5 minutes
Don’t let the healthy-looking ingredients in these mug muffins fool you.
Once prepared, these taste just like banana–peanut butter–chocolate
chip muffins, without the high calories or long prep time. The egg
whites keep the protein content high, and the banana and cinnamon
add natural sweetness. These mouthwatering morsels are guaranteed to
become one of your all-time favorites!
Nonstick cooking spray
1 ripe banana (118g), mashed
¾ cup (182g) egg whites
¾ cup (68g) quick oats
3 tablespoons (96g) peanut butter
1½ teaspoons (8ml) vanilla extract
1½ teaspoons (3.5g) ground cinnamon
3 tablespoons (33g) mini chocolate chips (optional)
1. Spray 3 large mugs with nonstick cooking spray.
2. In a medium bowl, combine the banana, egg whites, oats, peanut butter,
vanilla, and cinnamon. Mix well, then fold in the chocolate chips (if using).
3. Divide the batter equally among the 3 mugs.
4. Microwave each mug on high for 2 minutes, or until the muffin is cooked
through and the top is firm to the touch.
5. Remove from the microwave. Free the sides of the muffins from the
mugs with a butter knife, and turn the mugs upside down to shake onto a
plate. Let cool.
6. Into each of 3 airtight storage containers, place 1 muffin and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week.
SUBSTITUTION TIP: Try almond or cashew butter in place of the peanut butter for a flavor
variation.
CUTTING: To cut calories, simply leave out the chocolate chips.
BULKING: Add a tablespoon of coconut oil for extra calories.
Per serving (1 muffin): Calories: 325; Fat: 15g; Protein: 15g; Total Carbs: 35g; Net Carbs: 29g;
Fiber: 6g; Sugar: 12g; Sodium: 107mg
PREP FOUR
Welcome to week 4—you’re now more than halfway there! You’ll be
happy to learn that this week’s prep follows the same format we saw in
week 3. We’re still only prepping three meals per day for five days,
plus one snack.
This is to allow you to become more efficient at meal prep by
following the same format, while at the same time giving you the
opportunity to familiarize yourself with an additional seven meals you
can add to your arsenal.
At the end of this week you’ll be armed with 20 meals/snacks, and
you’ll have the flexibility to alternate options for breakfast, lunch,
dinner, and snacks based on your personal preferences. But don’t worry
if you’re not ready to step beyond the prescribed meal preps yet. Our
focus here in week 4 is efficiency and familiarity with a wider variety
of recipes.
SHOPPING LIST
PANTRY
• Applesauce, unsweetened (½ cup)
• Basil, dried
• Black beans (1 [15.5-ounce] can)
• Black pepper, freshly ground
• Blueberry or mixed berry jam, low-sugar
• Chia seeds
• Cinnamon, ground
• Coconut oil
• Coconut sugar
• Nut butter (peanut, almond)
• Oats, rolled
• Olive oil, extra-virgin
• Olives, kalamata (¼ cup)
• Onion powder
• Oregano, dried
• Marinara sauce (¾ cup)
• Pecan pieces
•
•
•
•
•
Salsa (½ cup)
Sea salt
Vanilla almond milk, unsweetened (2 cups)
Vanilla extract
Vanilla vegan protein powder (2½ scoops)
PRODUCE
• 3 canned artichoke hearts
• Apples (3)
• Avocado (1)
• Basil, fresh (1 bunch)
• Blueberries or raspberries (1 cup)
• Chives (1 bunch)
• Jalapeños (2)
• Lemons (3)
• Onion (1)
• Potatoes, waxy (8 ounces)
• Red onion (1)
• Spinach, baby (8 ounces)
• Sweet potatoes, large (2)
• Tomatoes, beefsteak (1)
• Tomatoes, cherry or grape (1½ cups)
• Vegetables, raw, for snacking (2 cups)
• Zucchini (6)
PROTEIN
• Bacon, cooked and crumbled (½ cup)
• Beef, lean ground (1 pound)
• Chicken, rotisserie, cooked and chopped (6 ounces)
• Egg whites (½ cup)
• Eggs, large (9)
• Tuna, flaked or solid, in water (2 [6-ounce] cans)
DAIRY
• Blue or feta cheese (1 ounce)
• Cheddar cheese, grated (4 ounces)
• Cottage cheese, reduced-fat (2%) (20 ounces)
• Nonfat vanilla Greek yogurt (8 ounces)
• Plain Greek yogurt, nonfat (6 ounces)
• Sour cream, reduced-fat (5%) (6 ounces)
FROZEN
• Corn kernels (½ cup)
• Edamame, shelled (½ cup)
EQUIPMENT LIST
What you’ll need this week:
FOR PREPPING
• Baking sheet
• Chef’s knife
• Cutting board
• Large skillet
• Measuring cups and spoons
• Mixing bowls
• Parchment paper
• Silicone baking cups
• Silicone muffin tin/muffin tin
• Whisk
FOR STORING
• Airtight storage containers (14)
MEAL
1
MEAL
2
MEAL
3
SNACK
DAY 1
DAY 2
Cottage
Cheese
Breakfast
Bowl
Apple-Oat
Protein
Muffin
Tuna
Nicoise
Salad
Loaded
Sweet
Potato
Tuna
Nicoise
Salad
Loaded
Sweet
Potato
Tuna
Nicoise
Salad
Zucchini
Pizza
Boats
Chicken
Cobb
Salad
Zucchini
Pizza
Boats
Chicken
Cobb
Salad
Zucchini
Pizza
Boats
Apple-Oat
Protein
Muffin
Hardboiled
Eggs and
Veggies
Apple-Oat
Protein
Muffin
Hardboiled
Eggs and
Veggies
Apple-Oat
Protein
Muffin
STEP-BY-STEP PREP
DAY 3
DAY 4
DAY 5
Cottage
Cottage
Apple-Oat
Cheese
Cheese
Protein
Breakfast
Breakfast
Muffin
Bowl
Bowl
1. Preheat the oven to 400°F.
2. Begin with the Loaded Sweet Potato. Follow step 2, and place the sweet
potatoes in the oven to bake for 45 to 60 minutes.
3. Set a medium pot of water on the stovetop to boil. Once boiling, place 9
eggs in the pot, cover, and remove from the heat. Let sit off the heat for 15
minutes, or until hard-boiled.
4. Chop the 2 cups of raw vegetables you’ve purchased for snacking, and
store in airtight containers in the refrigerator.
5. Line a baking sheet with parchment paper. Prepare the Zucchini Pizza
Boats by following steps 2 through 6.
6. When the eggs have finished cooking, remove from the pot and set aside
to cool.
7. Line a 12-cup muffin tin with silicone baking cups. Prepare the batter for
the Apple-Oat Protein Muffins by following steps 2 through 5.
8. When the potatoes are done baking, remove them from the oven to cool.
Reduce the oven temperature to 375°F.
9. Place the zucchini boats and the apple muffins in the oven and bake for
25 minutes.
10. Peel the hard-boiled eggs, and add 2 to each chopped veggie container
in the refrigerator. Assemble the Chicken Cobb Salad. Place the 2 airtight
containers in the refrigerator.
11. Make the Cottage Cheese Breakfast Bowls, and place them in the
refrigerator.
12. Remove the zucchini boats from the oven, and set aside to cool. Leave
the apple muffins in the oven for an additional 10 minutes.
13. While the muffins continue to bake, make the Tuna Nicoise Salad in its
entirety (using the remaining 3 eggs you already hard-boiled). Place the 3
containers in the refrigerator.
14. Remove the muffins from the oven and let cool. Preheat the broiler on
high, and broil the zucchini boats according to step 7.
15. Follow steps 3 and 4 of the Loaded Sweet Potato recipe. Refrigerate the
2 storage containers.
16. Set out 3 airtight containers, divide the zucchini boats among them, and
refrigerate. Remove the muffins from the muffin tin and store in an airtight
container on the countertop, or freeze any muffins you won’t use in the next
3 days.
GLUTEN-FREE
VEGETARIAN
COTTAGE CHEESE BREAKFAST
BOWL
27% Fat
40% Protein
33% Carbs
MAKES 3 SERVINGS
PREP TIME: 5 minutes
This breakfast bowl is great for people who think they don’t like
cottage cheese, as yogurt, berries, and nut butter add flavor and
texture. To prep, you’ll scoop ingredients straight into their individual
containers for an irresistible ready-to-go breakfast.
2 cups (450g) reduced-fat cottage cheese (2%), divided
1 cup (227g) nonfat vanilla Greek yogurt, divided
1 cup (100g) fresh blueberries or raspberries, divided
3 tablespoons (45g) low-sugar blueberry or mixed berry jam, divided
3 tablespoons (93g) Protein Nut Butter or regular nut butter, divided
3 tablespoons (22g) toasted pecan pieces or sliced almonds (optional), divided
Into each of 3 airtight storage containers, place ⅔ cup of cottage cheese, ⅓
cup of Greek yogurt, ⅓ cup of berries, 1 tablespoon of jam, 1 tablespoon of
Protein Nut Butter, and 1 tablespoon of nuts (if using). Stir well and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week.
INGREDIENT TIP: Cottage cheese and yogurt both contain helpful probiotics, the good
bacteria that maintain gut health.
Per serving (1 container): Calories: 300; Fat: 9g; Protein: 30g; Total Carbs: 27g; Net Carbs: 24g;
Fiber: 3g; Sugar: 17g; Sodium: 662mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
APPLE-OAT PROTEIN MUFFINS
36% Fat
19% Protein
45% Carbs
MAKES 12
SERVINGS
PREP TIME: 5
minutes
|
COOK TIME: 35 minutes, plus 30 minutes to
cool
Muffins get a makeover in these healthy, high-protein gems sweetened
with applesauce and coconut sugar, which adds a rich toffee flavor.
Chia seeds add heart-healthy omega-3 fats and fiber, and protein
powder and egg whites ensure your nutritional muscle-building needs
are met. They freeze well, too.
2½ cups (225g) rolled oats
3 tablespoons (36g) coconut sugar
2 tablespoons (24g) chia seeds
2½ scoops (75g) vanilla vegan protein powder
1 tablespoon (6.8g) ground cinnamon
Pinch sea salt
2 cups (480ml) unsweetened vanilla almond milk
½ cup (120g) unsweetened applesauce
½ cup (120g) egg whites
1 tablespoon (15ml) vanilla extract
2 tablespoons (30ml) coconut oil, melted
2 cups (300g) peeled and finely chopped apples
1. Preheat the oven to 375ºF. Line a 12-cup muffin tin with silicone baking
cups.
2. In a large bowl, mix together the oats, coconut sugar, chia seeds, protein
powder, cinnamon, and salt.
3. In a medium bowl, whisk together the almond milk, applesauce, egg
whites, and vanilla.
4. Pour the wet ingredients into the dry ingredients, then stir in the coconut
oil and the apples.
5. Divide the batter evenly among the prepared muffin cups.
6. Bake for 35 minutes, or until a toothpick inserted into a muffin center
comes out clean, and remove from the oven.
7. Remove the muffin cups from the pan and let cool on a wire rack for 30
minutes. Store in a large airtight storage container or individually portioned
bags at room temperature for 3 days.
Freeze: Wrap the muffins individually in plastic wrap and store in the
freezer for up to 3 months. Thaw at room temperature for 2 hours when
ready to serve.
INGREDIENT TIP: Any variety of apples will work in this recipe, but Gala, Fuji, and Granny
Smith often make the best apples for baking.
Per Serving (1 muffin): Calories: 151; Fat: 6g; Protein: 7g; Total Carbs: 21g; Net Carbs: 17g; Fiber:
4g; Sugar: 7g; Sodium: 52mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
TUNA NICOISE SALAD
49% Fat
27% Protein
24% Carbs
MAKES 3 SERVINGS
PREP TIME: 10 minutes
Tuna Nicoise salad originated in the French city of Nice—hence its
name. It’s the perfect representation of the Mediterranean diet, with a
mix of vegetables, fish, and an olive oil–based dressing. It’s certainly
not your usual salad.
¼ cup (60ml) freshly squeezed lemon juice
¾ cup (180ml) extra-virgin olive oil
6 fresh basil leaves, minced
Sea salt
Freshly ground black pepper
1½ cups (270g) cherry or grape tomatoes, halved
8 ounces (453g) waxy potatoes, cooked and sliced
½ cup (75g) frozen shelled edamame, thawed
3 hard-boiled eggs, peeled and cut into wedges
3 canned (81g) artichoke hearts, halved
2 (6-ounce) (344g) cans flaked or solid tuna, in water
¼ cup (33g) pitted kalamata olives
1. In a small bowl, whisk together the lemon juice, olive oil, basil, salt, and
pepper. Set aside.
2. In a medium bowl, toss the tomatoes, potatoes, edamame, eggs, artichoke
hearts, tuna, and olives.
3. Divide the salad evenly among 3 airtight storage containers. Drizzle each
salad with 2 tablespoons of the dressing. Store any remaining dressing in a
separate airtight container in the refrigerator for up to 1 week.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
NUTRITION TIP: To cut back on calories in this recipe, go easy on the dressing. Although it’s
made primarily of heart-healthy olive oil, oils in general are a calorie-dense food.
Per serving (1 salad with 2 tablespoons dressing): Calories: 667; Fat: 36g; Protein: 46g; Total
Carbs: 46g; Net Carbs: 30g; Fiber: 16g; Sugar: 6g; Sodium: 236mg
GLUTEN-FREE
NUT-FREE
ZUCCHINI PIZZA BOATS
34% Fat
31% Protein
35% Carbs
MAKES 3 SERVINGS
PREP TIME: 15 minutes
| COOK TIME: 35 minutes
What better way to get the whole family to eat zucchini than to make it
taste like pizza? This recipe is so delicious and easy that you will want
to add it to your weekly rotation. Full of protein, fiber, healthy carbs,
heart-healthy lycopene, immune-boosting vitamin C, and energysupporting B vitamins, this meal will keep you satisfied for hours.
6 zucchini (1.3kg)
1 pound (453g) lean ground beef
½ cup (60g) chopped onions
Sea salt
Freshly ground black pepper
¾ cup (93g) marinara pasta sauce
½ cup (40g) black beans
½ cup (40g) corn kernels
½ teaspoon (0.7g) dried basil
½ teaspoon (0.75g) dried oregano
1 cup (113g) grated cheddar cheese
1. Preheat the oven to 375ºF. Line a baking sheet with parchment paper.
2. Halve the zucchini lengthwise, then use a spoon to scoop out the insides
so that about ½ inch of skin remains. Put the scooped-out zucchini meat in a
large bowl.
3. Place the zucchini cut-side down on a cutting board to drain.
4. In a large skillet over medium heat, cook the beef until only slightly pink
inside, about 5 minutes, then add the onions and cook until no pink is
visible, about 3 minutes more. Season with salt and pepper.
5. Put the beef and onions in the bowl with the scooped-out zucchini, and
add the pasta sauce, black beans, corn, basil, and oregano. Season with salt
and pepper. Mix together until well blended.
6. Turn the zucchini boats right-side up and place on the lined baking sheet.
Place the filling inside the zucchini boats, then top with the cheese.
7. Bake the zucchini for 25 minutes, then broil for about 2 more minutes,
until the cheese turns golden brown. Remove from the oven and let cool.
8. Into each of 3 airtight storage containers, place 2 zucchini boats and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. To reheat, microwave uncovered on high for 1 to 2 minutes.
LEFTOVER TIP: Double the beef filling in this recipe and use as a filling for lettuce wraps.
Per serving (2 zucchini boats): Calories: 503; Fat: 19g; Protein: 39g; Total Carbs: 49g; Net Carbs:
37g; Fiber: 12g; Sugar: 15g; Sodium: 569mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
LOADED SWEET POTATO
13% Fat
20% Protein
67% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 1 hour
You’ve probably tried a loaded baked potato before, but have you ever
tried the same concept with a sweet potato? Sweet potatoes contain tons
of fiber, vitamin A, and even a bit of vitamin C and magnesium, so they
make a great healthy base for a light meal. I like to spice mine up by
topping them with salsa and diced jalapeños.
2 large sweet potatoes (203g)
Sea salt
Freshly ground black pepper
½ cup (113g) reduced-fat cottage cheese (2%) (or shredded aged cheddar cheese), divided
½ cup (65g) salsa, divided
2 tablespoons (6g) finely chopped fresh chives, divided
2 tablespoons (60g) light sour cream (5%) or nonfat Greek yogurt, divided
2 jalapeños (30g), seeded and finely chopped, divided (optional)
1. Preheat the oven to 400ºF.
2. Clean and wash the sweet potatoes using a brush or clean cloth. Dry and
pierce the potatoes with a fork, about three times per side. Place directly in
the oven on the rack and bake for about 45 to 60 minutes, depending on the
size of your sweet potatoes.
3. Once fork-tender, remove from the oven and let cool. Slice in half
lengthwise and season with salt and pepper.
4. Into each of 2 airtight storage containers, place 1 sweet potato, ¼ cup of
cottage cheese, ¼ cup of salsa, 1 tablespoon of chives, 1 tablespoon of sour
cream, and 1 jalapeño (if using).
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. To reheat, microwave uncovered on high for 2 to 3 minutes.
MAKE-AHEAD TIP: Cooking the potato a day ahead of time will make for a quicker mealtime.
You just need to reheat the potato before adding the toppings.
Per serving: Calories: 202; Fat: 3g; Protein: 10g; Total Carbs: 34g; Net Carbs: 29g; Fiber: 5g; Sugar:
5g; Sodium: 653mg
GLUTEN-FREE
NUT-FREE
CHICKEN COBB SALAD
52% Fat
38% Protein
10% Carbs
MAKES 2 SERVINGS
PREP TIME: 10 minutes
Ever wonder where the name “Cobb” salad came from? This classic
salad is named for a Hollywood restaurant owner, and it’s been a hit
ever since it was introduced back in the 1930s. This version offers
plenty of protein, with chicken, bacon, hard-boiled egg, and cheese.
Layer the toppings in rows on the spinach for an attractive
presentation, or toss to combine.
4 cups (60g) baby spinach, divided
6 ounces (170g) rotisserie chicken, shredded, divided
2 large hard-boiled eggs, sliced, divided
½ cup (40g) diced avocado, divided
½ cup (45g) chopped beefsteak tomatoes, divided
¼ cup (14g) chopped red onion, divided
¼ cup (19g) crumbled cooked bacon, divided
¼ cup (17g) crumbled blue cheese or feta cheese, divided
¼ cup Light Ranch Dressing, divided
1. Into each of 2 large, airtight storage containers, put 2 cups of spinach, 3
ounces of chicken, 1 hard-boiled egg, ¼ cup of avocado, ¼ cup of tomatoes,
2 tablespoons of red onion, 2 tablespoons of bacon, and 2 tablespoons of
blue cheese. Toss, if desired.
2. Into each of 2 small airtight storage containers, place 2 tablespoons of
dressing. Add the dressing to the salad just before serving.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
SUBSTITUTION TIP: For the dressing on this salad, you could use fresh dill just as well as
chives—or try 1 tablespoon of each. Also, if you’re out of sour cream, sub buttermilk and omit
the water.
CUTTING: Leave the dressing off this salad (or dress it lightly) if you’re watching calories. You
could also go easy on the bacon or avocado to keep the calories and fat to a minimum.
BULKING: Replace the feta in this recipe with cheddar or Monterey Jack or be generous with
the avocado or bacon if you’re bulking.
Per serving (1 salad with 2 tablespoons dressing): Calories: 483; Fat: 28g; Protein: 46g; Total
Carbs: 13g; Net Carbs: 8g; Fiber: 5g; Sugar: 6g; Sodium: 868mg
PREP FIVE
Feel like you’re getting the hang of this meal prepping thing? I hope so.
Now that you’ve been doing it for a few weeks, you may want to
branch out a bit by experimenting with tweaking the meal preps, or
even the recipes themselves, to suit your taste and fitness goals. More
power to you if you feel comfortable doing so. Or feel free to keep
prepping everything as written.
Either way, you’ll have a little extra time on your hands because
you’ll be maintaining the same number of meals prepped as last week:
seven. You might want to use this time to gather your favorite recipes
and place them in a binder or enter them into a meal planning or
nutrition tracking app.
SHOPPING LIST
PANTRY
• Avocado oil
• Basmati rice, white
• Black beans (2 [15.5-ounce] cans)
• Black pepper, freshly ground
• Cannellini beans (1 [15.5-ounce] can)
• Chicken broth (2½ cups)
• Chili powder
• Cinnamon, ground
• Cumin, ground
• Flaxseed, ground
• Guacamole (½ cup)
• Hummus (1 [6-ounce] container)
• Kosher salt
• Nonstick cooking spray
• Olive oil, extra-virgin
• Onion powder
• Orange juice (1½ cups)
• Oregano, dried
• Paprika
• Parsley, dried
•
•
•
•
•
•
Pumpkin purée (1 [28-ounce] can)
Salsa (¾ cup)
Sea salt
Tomatoes, diced (1 [28-ounce] can)
Tortilla chips, for serving (optional)
Whole-wheat pita bread rounds (4)
PRODUCE
• Avocado (1), for serving (optional)
• Bananas (3)
• Broccoli florets (2 cups)
• Chives, fresh (1 bunch)
• Cilantro, fresh (1 bunch)
• Dill, fresh (1 bunch)
• Garlic (1 head)
• Jalapeño (1)
• Lemon (1)
• Mushrooms, sliced (8 ounces)
• Red bell peppers (2)
• Russet potatoes, large (2)
• Scallions (1 bunch)
• Spinach, baby (4 ounces)
• Sweet onion (1)
• Tomatoes, Roma or cherry (1 cup)
• Vegetables (2 cups), for serving with hummus
PROTEIN
• Chicken (3 [8-ounce] boneless, skinless breasts)
• Eggs, large (10)
• Pork (4 [4-ounce] tenderloins)
• Turkey, lean ground (1 pound)
DAIRY
• Butter, unsalted (3 tablespoons)
• Cheese, grated, for serving (optional)
• Cottage cheese, reduced-fat (2%) (12 ounces)
• Feta cheese, crumbled (1½ ounces)
• Greek yogurt, nonfat (4 ounces)
• Greek yogurt, nonfat vanilla (20 ounces)
• Monterey Jack cheese, shredded (3 ounces)
• Parmesan cheese, grated (2 ounces)
• Sour cream, reduced-fat (5%) (4 ounces)
FROZEN
•
•
•
•
Corn kernels (3½ ounces)
Mango chunks (6 ounces)
Papaya chunks (6 ounces)
Pineapple chunks (6 ounces)
EQUIPMENT LIST
Equipment you’ll need this week:
FOR PREPPING
• Baking dish
• Baking sheet or grill
• Blender
• Chef’s knife
• Colander
• Cutting board
• Measuring cups and spoons
• Mixing bowls
• Oven-safe sauté pan or skillet
• Large pot
• Small pot
• Spatula
• Tongs
• Wooden skewers
FOR STORING
• Airtight storage containers, 25 ounces each (20)
• Resealable freezer bags, sandwich-size (5)
MEAL
1
MEAL
2
MEAL
3
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
SpinachTomato
Frittata
Sunny
Citrus
Smoothie
SpinachTomato
Frittata
Sunny
Citrus
Smoothie
SpinachTomato
Frittata
Chicken
Burrito
Bowl
Turkey
Chili
Chicken
Burrito
Bowl
Turkey
Chili
Chicken
Burrito
Bowl
Pork
Souvlaki
with
Cheesy
Broccoli
Pork
Souvlaki
with
Cheesy
Broccoli
Pork
Souvlaki
with
SNACK
YogurtDill Dip
Baked
Potato
YogurtDill Dip
Baked
Potato
YogurtDill Dip
Sunny
Citrus
Smoothie
Veggies
with
Hummus
Sunny
Citrus
Smoothie
Veggies
with
Hummus
Sunny
Citrus
Smoothie
STEP-BY-STEP PREP
1. Preheat the oven to 400°F.
2. Chop all vegetables for the Spinach-Tomato Frittata (mushrooms, bell
pepper, garlic, scallions, spinach, and tomatoes) and the Turkey Chili
(onion, bell pepper, garlic, and cilantro and avocado [if using]).
3. Follow steps 1 and 2 of the Cheesy Broccoli Baked Potato and Chicken
Burrito Bowl recipes. Place both the chicken and potatoes in the oven to
bake.
4. While the potatoes and chicken bake, in a large pot, make the Turkey
Chili. Follow steps 1 through 3, and let the chili simmer for about 30
minutes, stirring occasionally.
5. Around this time, the chicken should be finished baking. Remove from
the oven and let cool. Continue baking the potatoes until complete, about
another 20 to 30 minutes.
6. As the potatoes continue to bake, prep the Pork Souvlaki by following
steps 2 and 3.
7. While you wait for the potatoes to finish cooking, get out 5 resealable
freezer bags and make the Sunny Citrus Smoothie packs and store in the
freezer.
8. Remove the potatoes from the oven, and reduce the temperature to 375°F.
Set the potatoes aside to cool. Place the pork skewers on the prepared
baking sheet and into the oven to bake for 20 to 30 minutes.
9. When the chili has finished simmering, remove from the heat and let
cool.
10. While the pork skewers bake, follow steps 1 through 3 of the SpinachTomato Frittata.
11. Remove the pork skewers from the oven to cool, turn the oven off, and
preheat the broiler to high.
12. Sprinkle the frittata with cheese and broil according to step 5. Remove
from the heat and let cool.
13. Make the broccoli according to step 3 of the Cheesy Broccoli Baked
Potatoes. While the broccoli cooks, make the dill sauce for the Pork
Souvlaki by following step 6.
14. Assemble the potatoes according to steps 5 and 6 of the Cheesy
Broccoli Baked Potato recipe, and place the airtight containers in the
refrigerator.
15. In 3 airtight storage containers, assemble the burrito bowls with the
cooked chicken and all remaining ingredients. Divide the chili evenly
among 8 storage containers, the frittata among 3 storage containers, and the
pork among 3 other storage containers. Store all the containers in the
refrigerator.
GLUTEN-FREE
NUT-FREE
VEGETARIAN
SPINACH-TOMATO FRITTATA
47% Fat
36% Protein
17% Carbs
MAKES 3 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 20 minutes
A frittata is essentially a crustless quiche cooked on the stovetop and
finished off in the oven. This version gives you plenty of vegetable bang
for your buck with mushrooms, tomatoes, red bell pepper, and spinach
rounding out its flavor profile. You can enjoy it at breakfast, lunch, or
dinner.
1 tablespoon (14g) unsalted butter or extra-virgin olive oil
3 cups (210g) sliced mushrooms
1 red bell pepper (150g), finely chopped
1 garlic clove (5g), minced
3 scallions (15g), white and green parts, thinly sliced
2 teaspoons (1g) dried parsley
Sea salt and black pepper
2 large eggs
8 large egg whites
2 cups (60g) chopped, loosely packed baby spinach
1 cup (180g) chopped Roma, vine, or cherry tomatoes
¼ cup (40g) crumbled feta cheese
¼ cup (60g) grated Parmesan cheese (or aged cheddar cheese)
1. In a large, well-seasoned, oven-safe sauté pan or skillet over mediumhigh heat, melt the butter. Add the mushrooms and sauté until tender, about
5 minutes. Add the bell pepper, garlic, scallions, and parsley, and sauté for
another 2 to 3 minutes, until the garlic is fragrant. Season with salt and
pepper.
2. Meanwhile, in a medium bowl, combine the eggs and egg whites and
beat well. Stir in the spinach and tomatoes, season with salt and pepper,
then pour the egg mixture into the pan over the other vegetables.
3. As the eggs begin to set around the edge of the pan, use a spatula to allow
uncooked egg to flow underneath. Cook until the bottom is set and the top
is almost done, 8 to 10 minutes.
4. Meanwhile, preheat the broiler to high.
5. Sprinkle the cheeses over the eggs, transfer the pan to the oven, and broil
for 2 to 3 minutes, until the cheese is melted and the eggs have finished
cooking. Remove from the oven and let cool. Slice into 6 equal wedges.
6. Into each container, place 2 wedges and seal.
Refrigerate: Store for up to 5 days. To reheat, microwave uncovered on
high for 1 to 2 minutes.
NUTRITION TIP: Add cooked, diced chicken or turkey for extra protein.
Per serving (1 container): Calories: 290; Fat: 15g; Protein: 26g; Total Carbs: 11g; Net Carbs: 8g;
Fiber: 3g; Sugar: 7g; Sodium: 644mg
GLUTEN-FREE
NUT-FREE
CHICKEN BURRITO BOWL
20% Fat
53% Protein
27% Carbs
MAKES 3 SERVINGS
PREP TIME: 20 minutes
| COOK TIME: 25 minutes
Burrito bowls are all the rage these days for good reason. They’re a
customizable one-dish meal with tasty Mexican flair. You don’t have to
go to a restaurant to eat them, either. You can make this protein-packed
chicken and black bean version right at home.
Nonstick cooking spray
3 (226g [8-ounce] each) boneless, skinless chicken breasts
1 tablespoon (9g) fresh chopped garlic
1 tablespoon (6g) ground cumin
1½ teaspoons (4g) chili powder
1 tablespoon (7g) paprika
Sea salt
Freshly ground black pepper
1½ cups (278g) cooked rice, divided
1½ cups (291g) cooked black beans, divided
¾ cup (98g) salsa or pico de gallo, divided
6 tablespoons (30g) guacamole, divided
6 tablespoons (180g) reduced-fat sour cream (5%) or nonfat Greek yogurt, divided
3 teaspoons minced jalapeño, divided
3 scallions (15g), green parts only, sliced, divided
1½ tablespoons (4.5g) fresh chopped cilantro, divided
1. Preheat the oven to 400ºF. Spray an 8-by-10-inch baking dish with
cooking spray.
2. Rub the chicken breasts with the garlic, cumin, chili powder, and paprika,
and season with salt and pepper.
3. Place the seasoned chicken in the baking dish and bake for 22 to 26
minutes, or until the chicken reaches an internal temperature of 165ºF and
the juices run clear. Allow it to rest briefly, then cut into half-inch-thick
strips. Let cool.
4. Into each of 3 airtight storage containers, place ½ cup of rice, ½ cup of
black beans, and 1 chicken breast. Top each with ¼ cup of salsa, 2
tablespoons of guacamole, 2 tablespoons of sour cream, 1 teaspoon of
jalapeño, 1 scallion, and ½ tablespoon of cilantro, and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
MAKE-AHEAD TIP: To make for easier prep, try quick-cooking rice or make a large pot of rice
at the beginning of the week. Out of salsa or guacamole? You can use fresh avocados instead of
guacamole and fresh tomatoes instead of salsa.
Per serving (1 burrito bowl): Calories: 675; Fat: 15g; Protein: 90g; Total Carbs: 47g; Net Carbs:
38g; Fiber: 9g; Sugar: 8g; Sodium: 814mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
TURKEY CHILI
16% Fat
33% Protein
51% Carbs
MAKES 8 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 40 minutes
There’s nothing quite as satisfying as a hearty bowl of chili. This recipe
offers the nutrition of extra veggies, such as red bell pepper and even
pumpkin. If you’re bulking, feel free to top this version with your
favorite fixings, like shredded cheddar, sour cream, or avocado.
2 tablespoons (30ml) avocado or grapeseed oil
½ sweet onion (60g), chopped
1 pound (450g) lean ground turkey
1 red bell pepper (150g), chopped
1 (28-ounce) (793g) can diced tomatoes
1 (28-ounce) (800g) can pumpkin purée
1 (15.5-ounce) (425g) can black beans, rinsed and drained
1 (15.5-ounce) (425g) can cannellini beans, rinsed and drained
1 cup (93g) frozen corn
2½ cups (600ml) chicken broth
3 garlic cloves (15g), minced
1 tablespoon (8g) chili powder
1 teaspoon (0.5g) ground cumin
1 teaspoon (1g) dried oregano
1 teaspoon (0.5g) dried parsley
1 teaspoon (6g) sea salt
½ teaspoon (0.5g) ground cinnamon
⅛ teaspoon (0.2g) freshly ground black pepper
Chopped fresh cilantro, for serving (optional)
Shredded cheese, for serving (optional)
Tortilla chips, for serving (optional)
Chopped avocado, for serving (optional)
1. In a large pot over medium heat, heat the oil. Add the onion and turkey
and cook, breaking up the large pieces of meat, until no longer pink and the
onions soften, about 5 minutes.
2. Add the red bell pepper, tomatoes and their juices, pumpkin purée, beans,
corn, broth, garlic, chili powder, cumin, oregano, parsley, salt, cinnamon,
and pepper, and stir until combined.
3. Turn up the heat to high, and bring to a boil. Lower the heat, cover, and
simmer for about 30 minutes, stirring occasionally
4. Into each of 8 airtight storage containers, put 2 cups of chili. Serve with
cilantro, cheese, tortilla chips, or avocado (if desired).
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. To reheat, microwave on high for 1 to 2 minutes.
Freeze: Store the airtight containers in the freezer for up to 3 months.
SUBSTITUTION TIP: If you prefer other types of beans besides black and cannellini, feel free
to sub another variety, like chili or kidney beans.
Per serving (about 2 cups): Calories: 339; Fat: 6g; Protein: 28g; Total Carbs: 47g; Net Carbs: 30g;
Fiber: 17g; Sugar: 8g; Sodium: 808mg
NUT-FREE
PORK SOUVLAKI WITH YOGURTDILL DIP
17% Fat
47% Protein
36% Carbs
MAKES 4
SERVINGS
PREP TIME: 15
minutes
|
COOK TIME: 7 minutes to grill or 30 minutes
to bake
Look no further than this delicious pork dish for a low-carb, highprotein dinner. Souvlaki is a mainstay of Greek cuisine and consists of
grilled meats served on a skewer. For this version, you’ll also have the
option to bake, if you prefer.
Nonstick cooking spray (if baking)
4 (4-ounce) (453g) pork tenderloins, cut into 1-inch chunks
2 tablespoons (30ml) freshly squeezed lemon juice, divided
½ tablespoon (7.5ml) extra-virgin olive oil
Sea salt
Freshly ground black pepper
½ cup (110g) nonfat Greek yogurt
½ tablespoon (1g) fresh dill
½ teaspoon (1.4g) minced fresh garlic
4 (60g each) whole-wheat pitas
1. Preheat the oven to 375ºF or heat a grill to high. If baking, line a baking
sheet with aluminum foil and grease well with nonstick cooking spray.
2. In a large bowl, toss the tenderloin chunks in 1½ tablespoons of lemon
juice and the oil. Season with salt and pepper.
3. Place the chunks onto the skewers, starting from the pointy end going
through the center of the chunk and pulling down. Repeat the process until
all the meat is distributed evenly on each of the skewers.
4. To bake, arrange the skewers on the prepared baking sheet and place in
the oven. Bake for 20 to 30 minutes, turning once halfway through. If
grilling, grill the tenderloin skewers on all sides, for a total of about 7
minutes, until the meat is pale and mostly white with mostly clear juices.
5. Remove the pork from the grill or oven and allow it to rest for 3 to 5
minutes.
6. Meanwhile, in a medium bowl, mix the yogurt, dill, garlic, and remaining
½ tablespoon of lemon juice.
7. Using a fork, remove the meat from the skewers and divide equally
among 4 airtight storage containers. Place 2½ tablespoons of yogurt-dill dip
on top of the pork, add a piece of folded pita bread to each container, and
seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Replace the pork with chicken breast or beef tenderloin chunks.
Per serving: Calories: 436; Fat: 10g; Protein: 47g; Total Carbs: 40g; Net Carbs: 35g; Fiber: 5g;
Sugar: 2g; Sodium: 528mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
CHEESY BROCCOLI BAKED POTATO
28% Carbs
50% Fat
22% Protein
MAKES 2 SERVINGS PREP TIME: 5 minutes
| COOK TIME: 45 minutes to 1 hour
Potatoes don’t always get the credit they deserve. Though you probably
shouldn’t eat them in french fry form all the time, your basic baked
potato actually offers surprising nutrition, with high amounts of fiber
and potassium. Paired here with broccoli, these make an easy plantbased meal.
2 large russet potatoes (360g)
2 teaspoons (10ml) extra-virgin olive oil
2 teaspoons (12g) kosher salt
2 cups (180g) small broccoli florets
Sea salt
2 teaspoons (28g) butter, divided
1½ cups (330g) reduced-fat cottage cheese (2%), divided
2 tablespoons (6g) fresh chopped chives, divided
Freshly ground black pepper
1. Preheat the oven to 400ºF. Wash and scrub the skins of the potatoes with
a brush or clean cloth. Pierce each potato with a fork three times per side.
Dry and rub the potatoes with the olive oil and the kosher salt.
2. Place directly onto the oven rack and bake for about 45 to 60 minutes,
depending on the size of your potatoes, until easily pierced with a fork.
3. Meanwhile, heat a small pot of water to boiling. Place the broccoli florets
in the boiling water with a dash of salt for about 30 seconds. Drain and
place in a bowl filled with ice water for 5 minutes to refresh. Drain and
store in a container until needed.
4. Once the potatoes are finished baking, remove from the oven using tongs.
Be careful, as they will be really hot!
5. Cut the baked potatoes in half lengthwise. To each potato, add 1 teaspoon
of butter, 1 cup of broccoli florets, ¾ cup of cottage cheese, and 1
tablespoon of chives. Season with salt and pepper. Let cool.
6. In each storage container, place 1 potato and seal.
Refrigerate: Store the airtight containers for up to 5 days.
NUTRITION TIP: Add finely chopped chicken strips for extra protein.
CUTTING: Omit the butter. BULKING: Add extra cheese or sour cream.
Per serving: Calories: 405; Fat: 26g; Protein: 30g; Total Carbs: 46g; Net Carbs: 38g; Fiber: 8g;
Sugar: 5g; Sodium: 3084mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
SUNNY CITRUS SMOOTHIE
4% Fat
16% Protein
80% Carbs
MAKES 5 SERVINGS
PREP TIME: 5 minutes
Ready to start your day with a burst of tropical sweetness? This sunny
citrus smoothie will hit the spot. High-protein Greek yogurt helps you
stay full even with a low calorie count. Or feel free to add a scoop of
protein powder to get even more of this muscle-building macro.
FOR THE SMOOTHIE PACKS
1¼ cups (175g) frozen pineapple chunks, divided
1¼ cups (175g) frozen papaya chunks, divided
1¼ cups (175g) frozen mango chunks, divided
2½ fresh or frozen bananas, chopped (300g), divided
2½ tablespoons (17.5g) ground flaxseed, divided
FOR THE SMOOTHIES
2½ cups (275g) nonfat vanilla Greek yogurt, divided
2½ cups (625ml) orange juice, divided
TO MAKE THE SMOOTHIE PACKS
Into each of 5 resealable freezer bags, place ¼ cup of pineapple, ¼ cup of
papaya, ¼ cup of mango, half a banana, and ½ tablespoon of flaxseed.
Flatten, pressing any air out of the bag, and seal. Store in the freezer until
ready to use.
TO MAKE A SMOOTHIE
In a blender, combine ½ cup of yogurt, ½ cup of orange juice, and the
contents of 1 smoothie pack, and blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Shredded coconut would provide a nice addition of tropical flavor and
texture in this smoothie. Or experiment with any tropical fruits you enjoy.
Per serving (1 smoothie, about 2 cups): Calories: 273; Fat: 2g; Protein: 13g; Total Carbs: 63g; Net
Carbs: 58g; Fiber: 5g; Sugar: 38g; Sodium: 62mg
PREP SIX
Can you believe it’s week 6 already? Pat yourself on the back—you’ve
made it through five whole weeks of meal prepping! I hope you’ve
learned some valuable skills and techniques along the way and that
you’ve seen your body change in a positive way as a result.
Let’s keep a good thing going with this final week of meal preps.
Once again, you’ll rotate through a variety of new options for breakfast,
lunch, dinner, and snacks.
As you wrap up week 6, I won’t leave you hanging. Now that
you’ve learned the basics of meal prepping for your bodybuilding
goals, you can make the program your own. The remainder of this book
includes dozens of easy, prepable recipes to keep you headed toward
your bodybuilding and healthy-eating goals. Use the additional recipes
in this book to customize a week-by-week plan that suits you.
SHOPPING LIST
PANTRY
• All-purpose flour
• Almond butter
• Almonds, sliced
• Almonds, slivered
• Barbecue sauce (½ cup)
• Basil, dried
• Black pepper, freshly ground
• Canned beans, any variety (2 [15.5-ounce] cans)
• Cayenne pepper, ground
• Chicken broth (¼ cup)
• Cinnamon, ground
• Coconut oil
• Dijon mustard
• Garlic powder
• Granola (3 tablespoons, optional)
• Honey
• Mayonnaise, reduced-fat
• Nonstick cooking spray
•
•
•
•
•
•
•
Olive oil, extra-virgin
Pickles (2)
Red wine vinegar
Sea salt
Vanilla almond milk, unsweetened (5 cups)
Vanilla whey or vegan protein powder (5 scoops)
Vegetable crackers, or crackers of your choice, crushed (¾ cup)
PRODUCE
• Broccoli (1 pound)
• Carrots (12½ ounces)
• Green beans (1 pound)
• Lemons (2)
• Parsley, fresh (1 bunch)
• Potatoes, any variety (6 ounces)
• Scallions (1 bunch)
• Spinach (2 ounces)
• Tomatoes, grape (6½ ounces)
• Tomatoes, large (2)
PROTEIN
• Chicken (4 [6-ounce] boneless, skinless breasts)
• Eggs, large (8)
• Haddock (4 [4-ounce] fillets)
• Pork shoulder or butt (1½ pounds)
• Precooked turkey sausages (2)
• Tuna, flaked (1 [6-ounce] can)
DAIRY
• Butter (3 tablespoons)
• Cheddar cheese, grated (1 ounce)
• Cottage cheese, reduced-fat (2%) (18 ounces)
• Cream, reduced-fat (5%) (4 ounces)
• Mozzarella cheese, grated (1½ ounces)
• Parmesan cheese, grated (1 ounce)
• Sour cream, reduced-fat (5%) (4 ounces)
FROZEN
• Corn kernels (1 cup)
• Mango, chopped (4 ounces)
• Pineapple, chopped (9 ounces)
• Strawberries, sliced (2 pounds)
EQUIPMENT LIST
What you’ll need this week:
FOR PREPPING
• Baking sheet
• Blender
• Chef’s knife
• Cutting board
• Large sauté pan or skillet
• Large slow cooker
• Measuring cups and spoons
• Medium skillet
• Mixing bowls
• Platter
• Small sheet pan
• Steamer or medium pot
• Whisk
FOR STORING
• Airtight storage containers (20)
• Resealable plastic bags (5)
MEAL
1
MEAL
2
MEAL
3
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
Strawberry
Fields
Smoothie
SausageEgg
Scramble
Strawberry
Fields
Smoothie
SausageEgg
Scramble
Strawberry
Fields
Smoothie
Breaded
Fish with
Tartar
Sauce and
Broccoli
Amandine
Spinach
and
Cheese–
Stuffed
Chicken
with
Broiled
Tomatoes
Breaded
Fish with
Tartar
Sauce and
Broccoli
Amandine
Spinach
and
Cheese–
Stuffed
Chicken
with
Broiled
Tomatoes
Breaded
Fish with
Tartar
Sauce and
Broccoli
Amandine
Slow
Slow
Slow
Tuna Bean
Tuna Bean
Cooker
Cooker
Cooker
Salad
Salad
Pork Roast
Pork Roast
Pork Roast
SNACK
Pineapple Strawberry Pineapple Strawberry Pineapple
and
Fields
and
Fields
and
Cottage
Smoothie
Cottage
Smoothie
Cottage
Cheese
Cheese
Cheese
Bowl
Bowl
Bowl
STEP-BY-STEP PREP
1. Begin with the Slow Cooker Pork Roast. Follow steps 1 and 2 of the
recipe, and let the pork cook in the slow cooker for 6 to 8 hours.
2. Preheat the broiler to high and follow the directions to make the broiled
tomatoes for the Spinach and Cheese–Stuffed Chicken with Broiled
Tomatoes. Follow steps 1 through 6 for the chicken.
3. While the stuffed chicken bakes, make the Sausage-Egg Scramble by
following steps 1 through 4. Divide the egg scramble evenly between 2
storage containers, and set aside to cool.
4. Wipe out the skillet you used for the egg scramble, and use it to prepare
the Breaded Fish with Tartar Sauce and Broccoli Amandine.
5. Remove the chicken from the oven and divide among 4 storage
containers to cool.
6. While the fish cooks on the stovetop, get out 5 freezer bags and make the
Strawberry Fields Smoothie packs. Store in the freezer.
7. Remove the fish from the heat when cooked through and divide among 4
storage containers, along with the broccoli amandine and tartar sauce.
8. Set out 6 storage containers. Heat a pot of water on the stove to blanch
the beans for the Tuna Bean Salad.
9. While the water heats, follow all the directions to make the Pineapple and
Cottage Cheese Bowl in 3 containers.
10. Drain the beans, and follow all the remaining steps for the Tuna Bean
Salad. Divide evenly among 3 storage containers. Store all meals in the
refrigerator.
11. When the pot roast has finished cooking, divide evenly among 4 storage
containers. Let cool before refrigerating.
GLUTEN-FREE
VEGAN
STRAWBERRY FIELDS SMOOTHIE
45% Fat
40% Protein
15% Carbs
MAKES 5 SERVINGS
PREP TIME: 5 minutes
Ounce for ounce, strawberries provide more vitamin C than oranges.
You’ll love their signature flavor in this simple smoothie. Almond
butter makes it extra smooth and creamy. Strawberry fields forever!
FOR THE SMOOTHIE PACKS
5 cups (700g) frozen sliced strawberries, divided
5 tablespoons (80g) almond butter, divided
5 scoops (150g) vanilla whey or vegan protein powder, divided
FOR THE SMOOTHIES
5 cups (1,250ml) unsweetened vanilla almond milk, divided
TO MAKE THE SMOOTHIE PACKS
In each of 5 resealable freezer bags, place 1 cup of strawberries, 1
tablespoon of almond butter, and 1 scoop of vanilla whey. Flatten, pressing
any air out of the bag, and seal. Store in the freezer until ready to use.
TO MAKE A SMOOTHIE
In a blender, combine 1 cup of almond milk and the contents of 1 smoothie
pack. Blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
NUTRITION TIP: Go extra on the almond butter or add some full-fat Greek yogurt.
Per serving (1 smoothie): Calories: 258; Fat: 13g; Protein: 25g; Total Carbs: 13g; Net Carbs: 10g;
Fiber: 3g; Sugar: 5g; Sodium: 321mg
GLUTEN-FREE
SAUSAGE-EGG SCRAMBLE
68% Fat
30% Protein
2% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 10 minutes
If you ask me, eggs and sausage is one of the best savory breakfasts
around. Depending on the variety of meats at your local grocery store,
you might even find a sun-dried tomato or herb-flavored turkey
sausage to add extra flavor to this traditional scramble. This recipe
works well if you’re trying to add bulk, as it’s on the higher end for
calories and fat. You could even add an extra turkey sausage to
increase the amount of protein.
2 large eggs
4 large egg whites
2 tablespoons (30ml) reduced-fat cream (5%)
Pinch ground cayenne pepper
Sea salt
Freshly ground black pepper
½ tablespoon coconut oil or butter
2 (112g each) precooked turkey sausages, diced
2 tablespoons (12g) finely chopped scallions, white and green parts
¼ cup (28g) grated cheddar cheese
1. In a medium bowl, combine the eggs, egg whites, cream, and cayenne.
Whisk until well blended, and season with salt and pepper. Set aside.
2. In a medium skillet over medium-high heat, melt the coconut oil. Add the
sausages and cook for 3 to 4 minutes, until browned. Add the scallions and
sauté until translucent, about 3 minutes.
3. Pour the egg mixture into the pan and cook, stirring frequently, for about
1 minute.
4. Just before the eggs are fully cooked, sprinkle on the cheese. Continue
cooking just until the cheese has melted.
5. Into each of 2 airtight storage containers, place equal amounts of sausage
and eggs and seal.
Refrigerate: Store the airtight containers in the refrigerator for up 5 days.
To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Aren’t a fan of sausages? Substitute cooked ham pieces for the sausage.
Looking for a lower calorie option? You can use milk instead of the cream and leave out the
cheese altogether.
Per serving: Calories: 477; Fat: 36g; Protein: 35g; Total Carbs: 3g; Net Carbs: 3g; Fiber: 0g; Sugar:
1g; Sodium: 929mg
BREADED FISH WITH TARTAR
SAUCE AND BROCCOLI
AMANDINE
41% Fat
37% Protein
22% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 to 10 minutes
| COOK TIME: 20 minutes
Haddock is a low-calorie saltwater fish with a fairly mild flavor,
making it an ideal complement to tartar sauce’s zesty bite.
Commercially prepared breaded fish is often full of questionable fillers,
but in this tasty homemade version, you’ll know exactly what you’re
getting, both in the fish and the tartar sauce. A tasty broccoli amandine
rounds out this meal.
FOR THE TARTAR SAUCE
½ cup (120g) reduced-fat mayonnaise
½ cup (120g) reduced-fat sour cream (5%)
2 large pickles (140g), finely chopped
1 tablespoon (15ml) freshly squeezed lemon juice
FOR THE BROCCOLI AMANDINE
1 pound (0.5kg) broccoli
Sea salt
Freshly ground black pepper
2 tablespoons (25g) butter
½ ounce (12g) sliced almonds
1 small garlic clove (5g), minced
2 tablespoons (30ml) freshly squeezed lemon juice
FOR THE FISH
2 large eggs
½ cup (60g) all-purpose flour
¾ cup (34g) crushed vegetable crackers or crackers of your choice
1 teaspoon (2.8g) garlic powder
4 (4-ounce) (113g) haddock fillets
Sea salt
Freshly ground black pepper
Nonstick cooking spray
TO MAKE THE TARTAR SAUCE
In a small bowl, mix together the mayo, sour cream, pickles, and lemon
juice. Place in an airtight container and refrigerate to chill.
TO MAKE THE BROCCOLI AMANDINE
1. Cut the broccoli into florets. Sprinkle lightly with salt and pepper. Place
in a steamer or in a medium pot of water to boil until tender but slightly
crisp, about 3 minutes.
2. Meanwhile, in a large sauté pan or skillet over medium-low heat, melt the
butter. Add the almonds and garlic and cook for a few minutes more, just
until the nuts are lightly browned.
3. Divide the broccoli among 4 airtight storage containers. Top each with an
equal amount of the almonds and garlic. Squeeze the lemon juice on top.
Set aside to cool while you make the fish.
TO MAKE THE FISH
1. In a large bowl, mix together the eggs, flour, crackers, and garlic powder.
2. Dip each haddock fillet into the batter, and coat well on both sides.
Season with salt and pepper.
3. Wipe the pan you used for the almonds and spray generously with
cooking spray. Heat pan over medium heat. Place the fillets in the pan and
cook for 4 to 6 minutes per side, or until the fish flakes apart with a fork and
is no longer translucent.
4. Remove from the heat and let cool, then place one fillet on top of each
container of broccoli amandine, along with 2 tablespoons of tartar sauce,
and seal.
Refrigerate: Store for up to 5 days. To reheat, microwave uncovered on
high for 1 to 2 minutes.
NUTRITION TIP: For added fiber, use whole-grain crackers for breading.
Per serving: Calories: 556; Fat: 25g; Protein: 49g; Total Carbs: 34g; Net Carbs: 29g; Fiber: 5g;
Sugar: 9g; Sodium: 1327mg
GLUTEN-FREE
NUT-FREE
SPINACH AND CHEESE–STUFFED
CHICKEN WITH BROILED TOMATOES
39% Fat
51% Protein
10% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 40 minutes
You won’t be sorry that this stuffed chicken makes two extra portions
beyond this week’s meal plan. It’s a super-low-carb meal that offers the
protein of chicken and all the nutrients of fresh spinach, plus a pop of
color and flavor from a broiled tomato. Save the extras for an
additional meal later in the week—or simply halve the recipe during
prep. Serve with a side of green beans for a low-calorie option, or
mashed potatoes if you have calories to spare.
FOR THE BROILED TOMATOES
2 large tomatoes (350g)
2 teaspoons (14g) honey
1 tablespoon (14g) garlic butter or 2 tablespoons melted butter mixed with 1 crushed garlic clove
2 tablespoons (8g) fresh chopped parsley
FOR THE SPINACH AND CHEESE–STUFFED CHICKEN
Nonstick cooking spray
3 tablespoons (45g) grated Parmesan cheese
6 tablespoons (42g) grated mozzarella cheese
1 garlic clove (5g), minced
1 teaspoon (1.4g) dried basil
2 cups (60g) baby spinach, roughly chopped
Sea salt
Freshly ground black pepper
4 (6-ounce) (170g) skinless, boneless chicken breasts
1 tablespoon (15ml) extra-virgin olive oil or avocado oil
TO MAKE THE BROILED TOMATOES
1. Preheat the broiler to high. Core and halve the tomatoes.
2. Place the tomatoes on a small sheet pan cut-side up, drizzle with honey,
and broil until tender, 10 to 15 minutes.
3. Drizzle with the garlic butter, and garnish with the parsley.
4. In each of the 4 containers, place 1 tomato half and set aside.
TO MAKE THE SPINACH AND CHEESE–STUFFED CHICKEN
1. Preheat oven to 375ºF. Coat a baking sheet with cooking spray.
2. In a medium bowl, mix together the cheeses, garlic, and basil. Stir in the
spinach, and season with salt and pepper to taste.
3. Cut the breasts lengthwise to create a small pocket in each chicken
breast, trying not to pierce through the breast if possible.
4. Begin filling the chicken breasts with 1 teaspoon of cheese-spinach
mixture at a time, until all of the mixture has been distributed evenly.
Season the chicken breasts with salt and pepper on both sides.
5. In a large, nonstick skillet over medium-high heat, heat the olive oil. Add
the chicken breasts and sear for about 2 to 3 minutes per side, or until
golden brown.
6. Transfer the chicken to the prepared baking sheet. Bake for 15 to 20
minutes, or until the chicken reaches an internal temperature of 165ºF and
the juices run clear. Let the chicken cool.
7. Into each container, place 1 chicken breast on top of the tomatoes. Serve
with cooked vegetable or grain of your choice.
Refrigerate: Store for up to 5 days. To reheat, microwave uncovered on
high for 1 to 2 minutes.
INGREDIENT TIP: Add diced sun-dried tomatoes to the stuffing mixture to complement the
broiled tomato and get extra antioxidants.
Per serving: Calories: 345; Fat: 15g; Protein: 44g; Total Carbs: 8g; Net Carbs: 7g; Fiber: 1g; Sugar:
5g; Sodium: 390mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
SLOW COOKER PORK ROAST
37% Fat
28% Protein
34% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 6 to 8 hours
Can we just take a minute to sing the praises of the slow cooker? This
fix-and-forget workhorse is one of the greatest inventions to ever grace
my kitchen. Let it do the work for you in this pork roast recipe with
carrots and potatoes, then store and enjoy the rest of the week.
2 cups (150g) peeled and diced potatoes, any variety
3 cups (360g) peeled and chopped (2-inch pieces) carrots
1½ pounds (0.75kg) boneless pork shoulder or butt roast
½ cup (125g) barbecue sauce
2 tablespoons (30g) honey
¼ cup (60ml) chicken broth
Sea salt
Freshly ground black pepper
1. In a large slow cooker, scatter the potatoes and carrots in the bottom. Lay
the pork on top of the vegetables, and pour the barbecue sauce, honey, and
broth on top. Season with salt and pepper.
2. Set the slow cooker to high heat and cook for 6 to 8 hours.
3. Transfer the pork to a platter and shred using two large forks.
4. Into each of 4 airtight storage containers, place about 1¼ cups of
vegetables and 6 ounces of pork. Spoon any additional liquid from the slow
cooker on top and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
MAKE-AHEAD TIP: This recipe is great to start overnight or first thing in the morning.
Per serving: Calories: 465; Fat: 19g; Protein: 32g; Total Carbs: 43g; Net Carbs: 39g; Fiber: 4g;
Sugar: 22g; Sodium: 699mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
TUNA BEAN SALAD
13% Fat
34% Protein
53% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
Sometimes you just need a no-brainer of a meal, am I right? Well,
you’re in luck. This tuna bean salad is a true grab-and-go entrée that
can be eaten at any time, no microwaving required. A mix of hearthealthy tuna, olive oil, and multiple beans make it not just convenient
but extremely healthy, too.
4 cups (440g) blanched green beans
2 cups (450g) mixed cooked beans, rinsed and drained
1 cup (164g) frozen corn kernels, thawed
1 cup (180g) halved grape tomatoes
2 tablespoons (30ml) Dijon mustard
2 tablespoons (30ml) red wine vinegar
Drizzle extra-virgin olive oil or avocado oil
1 (6-ounce) (165g) can flaked tuna, drained
1. In a medium bowl, mix together the green beans, mixed beans, corn,
tomatoes, mustard, and vinegar. Drizzle with the olive oil and mix again.
2. Into each of 2 airtight storage containers, put half a can of tuna and 4
cups of bean salad and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week.
REPURPOSE TIP: For a different take on this salad, try spreading some on a slice of sourdough
or other bread to make a healthy open-faced sandwich.
Per serving: Calories: 430; Fat: 6g; Protein: 38g; Total Carbs: 58g; Net Carbs: 41g; Fiber: 17g;
Sugar: 8g; Sodium: 481mg
GLUTEN-FREE
VEGETARIAN
PINEAPPLE AND COTTAGE CHEESE
BOWL
25% Fat
40% Protein
35% Carbs
MAKES 3 SERVINGS
PREP TIME: 5 minutes
Smooth, crunchy, tangy, and fruity all at once, this pineapple and
cottage cheese breakfast bowl has something for everyone. The zing of
pineapple will wake up your taste buds and provide a healthy dose of
vitamin C to start your day.
2¼ cups (170g) reduced-fat cottage cheese (2%), divided
1½ cups (80g) chopped pineapple, divided
¾ cup (80g) chopped mango or additional pineapple, divided
¾ teaspoon (0.6g) ground cinnamon, divided
3 tablespoons (15g) roasted slivered almonds, divided
3 tablespoons (15g) granola (optional), divided
1. Into each of 3 airtight storage containers, place ¾ cup of cottage cheese,
½ cup of pineapple, and ¼ cup of mango. Sprinkle with ¼ teaspoon of
cinnamon and cover.
2. Add 1 tablespoon each of almonds and granola (if using) to each serving
right before consuming.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
INGREDIENT TIP: If you’re not a fan of cottage cheese’s texture, try pulsing it in the blender
for a few seconds. Many people find smoothing it in this way makes it more enjoyable.
CUTTING: While this recipe is fairly low-calorie as written, leaving off the almonds or granola
or swapping nonfat cottage cheese for the 2 percent version will scale it back even further.
BULKING: Stir extra almonds into this breakfast for more calories and fat, or for a richer
topping, toast the nuts and granola in a bit of coconut oil in a skillet before adding.
Per serving: Calories: 254; Fat: 7g; Protein: 25g; Total Carbs: 25g; Net Carbs: 22g; Fiber: 3g; Sugar:
15g; Sodium: 690mg
PART THREE
ADDITIONAL
MEAL PREP
RECIPES
Tzatziki Sauce
3
STAPLES AND SAUCES
Avocado-Lime Dressing
Dijon Vinaigrette
Light Ranch Dressing
Greek Yogurt and Honey Dressing
Maple-Tahini Sauce
Tzatziki Sauce
Easy Guacamole
Pico de Gallo
Homemade Hummus
Protein Nut Butter
Fresh Berry Sauce
Goes-With-Everything Chocolate Sauce
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGETARIAN
AVOCADO-LIME DRESSING
96% Fat
0% Protein
4% Carbs
MAKES 3 CUPS
PREP TIME: 5 minutes
You know the phrase “the icing on the cake” for a special finishing
touch? Sometimes I think we should start using the phrase “the
dressing on the salad” instead. This vinaigrette makes a great
accompaniment to a Mexican salad or any leafy greens. Keep in mind
that, as written, this does make a large batch—so feel free to reduce it
to suit your needs.
1 large ripe avocado (170g), halved, pitted, and peeled
Sea salt
Ground white pepper
2 tablespoons (30ml) white wine vinegar
1¼ cups (300ml) avocado oil
¼ cup (60ml) freshly squeezed lime juice
Pinch ground cayenne pepper
1 tablespoon (15ml) honey
In a blender or food processor, place the avocado flesh. Add the salt, white
pepper, vinegar, avocado oil, lime juice, cayenne pepper, and honey.
Process until smooth.
Refrigerate: Store in an airtight container in the refrigerator for 5 to 7 days.
INGREDIENT TIP: Is an avocado a fruit or a vegetable? While it’s technically a single-seeded
berry (and therefore a fruit), many nutrition experts actually classify it as a fat or an oil.
Per serving (2 tablespoons): Calories: 122; Fat: 13g; Protein: 0g; Total Carbs: 2g; Net Carbs: 1g;
Fiber: 1g; Sugar: 1g; Sodium: 2mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
DIJON VINAIGRETTE
97% Fat
0% Protein
3% Carbs
MAKES ⅔ CUP
PREP TIME: 5 minutes
Everyone needs a good go-to vinaigrette to toss with salads. This one is
my personal favorite for both its taste and the antioxidant, immuneboosting, and anticancer properties it provides. Use a high-quality
Dijon mustard for the best flavor.
2 tablespoons (30ml) freshly squeezed lemon juice
2 tablespoons (30ml) Dijon mustard
6 tablespoons (90ml) extra-virgin olive oil
1 garlic clove (5g), minced
8 large (20g) basil leaves, minced
Sea salt
Freshly ground black pepper
In a medium bowl, combine the lemon juice, mustard, olive oil, garlic, and
basil, and whisk until the dressing is emulsified. Season with salt and
pepper.
Refrigerate: Store in an airtight container in the refrigerator for up to 2
weeks.
NUTRITION TIP: This dressing is just about as low-carb as it gets, with just 1 gram of
carbohydrate per 2 tablespoons. If you’re making a higher-carb salad, like potato salad, try
tossing it with this dressing to balance out your macros.
Per serving (2 tablespoons): Calories: 126; Fat: 14g; Protein: 0g; Total Carbs: 1g; Net Carbs: 1g;
Fiber: 0g; Sugar: 0g; Sodium: 60mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
LIGHT RANCH DRESSING
37% Fat
30% Protein
33% Carbs
MAKES 1¼ CUPS
PREP TIME: 5 minutes
For salads and veggie dipping, there’s no dressing more classic than
ranch dressing. This light version gets the benefit of added probiotics
from its Greek yogurt base. Adjust the amount of water added at the
end, depending on whether you’d like to use it as a dressing or a dip.
¾ cup (170g) nonfat plain Greek yogurt
¼ cup (120g) reduced-fat sour cream (5%)
1 tablespoon (15ml) freshly squeezed lemon juice
2 tablespoons (6g) chopped fresh chives
1 teaspoon (2.8g) garlic powder
½ teaspoon (1.2g) onion powder
½ teaspoon (0.25g) dried parsley
Sea salt
Freshly ground black pepper
2 to 3 tablespoons (30 to 45ml) water
In a small bowl or measuring cup, whisk together the yogurt, sour cream,
lemon juice, chives, garlic powder, onion powder, and parsley. Season with
salt and pepper. Whisk in the water as needed to achieve desired thickness.
Refrigerate: Store in an airtight container in the refrigerator for up to 1
week.
MAKE-AHEAD TIP: On prep day, chop up some fresh vegetables to have on hand for snacking
throughout the week. Pair them with this dip.
Per serving (2 tablespoons): Calories: 24; Fat: 1g; Protein: 3g; Total Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Sugar: 2g; Sodium: 19mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
GREEK YOGURT AND HONEY
DRESSING
25% Fat
25% Protein
50% Carbs
MAKES ABOUT 2 CUPS (16 SERVINGS)
PREP TIME: 5 minutes
This Greek yogurt–based dressing comes with an unexpected kick, with
chopped jalapeño and cilantro contributing to the mix. You’ll also be
happy to know that its Greek yogurt base keeps it super low calorie.
Try it drizzled on baked chicken or fish or as a dipping sauce for fresh
veggies.
1 cup (227g) nonfat plain Greek yogurt
½ cup (240g) reduced-fat sour cream (5%)
¼ cup (15g) chopped fresh cilantro
¼ cup (60ml) freshly squeezed lime juice
2 jalapeño peppers (28g), seeded and chopped
1 to 2 tablespoons (15 to 30ml) honey
Sea salt
Freshly ground black pepper
In a food processor, pulse the yogurt, sour cream, cilantro, lime juice,
jalapeños, and honey until well combined. Taste and season with salt and
pepper.
Refrigerate: Store in an airtight container in the refrigerator for up to 2
weeks.
INGREDIENT TIP: Ever wonder what the difference is between cilantro and coriander?
They’re simply two different parts of the same plant. The plant’s fresh leaves are most commonly
called cilantro while the seeds are called coriander.
Per serving (2 tablespoons): Calories: 32; Fat: 1g; Protein: 2g; Total Carbs: 4g; Net Carbs: 4g;
Fiber: 0g; Sugar: 3g; Sodium: 68mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
MAPLE-TAHINI SAUCE
80% Fat
10% Protein
10% Carbs
MAKES 1 CUP
PREP TIME: 5 minutes
Tahini is a sesame paste that’s the basis for hummus. Who would guess
that it would pair so well with the sweetness of maple syrup? This
multipurpose sauce is great to have on hand for a variety of dishes (see
tip).
½ cup (256g) tahini
Juice of 1 lime (30ml)
1 tablespoon (15ml) pure maple syrup
1 tablespoon (15ml) extra-virgin olive oil
1 teaspoon (5ml) Dijon mustard
½ cup water
Sea salt
In a small bowl, whisk the tahini, lime juice, maple syrup, olive oil,
mustard, and water. Season with salt. Taste and adjust flavor as desired,
using maple syrup for sweetness, lime juice for acidity, or salt for more
saltiness.
Refrigerate: Store in an airtight container in the refrigerator for up to 5
days.
REPURPOSE TIP: This tahini sauce works great as a vegetable dip or drizzled over salads,
Buddha bowls, and falafel.
Per serving (2 tablespoons): Calories: 112; Fat: 10g; Protein: 3g; Total Carbs: 5g; Net Carbs: 4g;
Fiber: 1g; Sugar: 2g; Sodium: 26mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
TZATZIKI SAUCE
27% Fat
49% Protein
24% Carbs
MAKES 3 CUPS
PREP TIME: 10 minutes, plus at least 1 hour to chill
If you’ve ever tried Greek food, you probably know about the amazing
taste of tzatziki sauce. What you may not know is that it’s surprisingly
low-calorie and low-carb. What I love about it is its versatility, as it can
be served with basically anything. It makes a great dip for fresh or
grilled vegetables or pita bread. Be sure to squeeze as much water as
possible from the cucumber using cheesecloth or a colander before
mixing it into the sauce.
½ English cucumber (100g), peeled, grated, and pressed (see headnote)
2 cups (500g) low-fat plain Greek yogurt
1 tablespoon (15ml) extra-virgin olive oil
2 garlic cloves (10g), minced
Juice of ½ lemon (30ml)
2 to 3 tablespoons (13.2 to 19.8g) chopped fresh dill
½ teaspoon (3g) sea salt
⅛ teaspoon (0.75g) freshly ground black pepper
In a medium bowl, toss the cucumber, yogurt, olive oil, garlic, lemon, dill,
salt, and pepper until well combined. Refrigerate for at least an hour before
serving. It tastes even better the next day.
Refrigerate: Store in an airtight container in the refrigerator up to 1 week.
REPURPOSE TIP: Use as a substitute for mayonnaise on sandwiches or wraps or as a sauce for
meatballs, fish, pork chops, or chicken.
Per serving (2 tablespoons): Calories: 33; Fat: 1g; Protein: 4g; Total Carbs: 2g; Net Carbs: 2g;
Fiber: 0g; Sugar: 2g; Sodium: 70mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
EASY GUACAMOLE
75% Fat
5% Protein
20% Carbs
MAKES 2 CUPS
PREP TIME: 10 minutes, plus at least 1 hour to chill
After hummus, guacamole is my second favorite dip. I love how it tastes
both creamy and refreshing at the same time, and it’s perfect for those
of you in the bulking or maintenance phases. I like to serve guacamole
as part of a salad or bento box lunch, on top of a Buddha bowl or
burrito bowl, or simply as a spread for toast.
2 ripe avocados (300g), halved, pitted, peeled, and mashed
Juice of 1 large lime (30ml)
1 garlic clove (5g), minced
2 tablespoons (20g) finely chopped red onion
1 tablespoon (4g) finely chopped fresh cilantro
20 grape tomatoes (120g), finely chopped (optional)
½ teaspoon (3g) sea salt
Freshly ground black pepper
In a medium bowl, mix the avocados, lime juice, and garlic. Stir in the
onion, cilantro, and tomatoes (if using). Season with salt and pepper.
Refrigerate for at least an hour before serving.
Refrigerate: Store in an airtight container in the refrigerator for up to 3
days.
Freeze: Guacamole stores really well in the freezer if you omit the waterbased ingredients like tomatoes and onions. Freeze for up to 3 months.
INGREDIENT TIP: Check your avocados for the perfect amount of ripeness by gently pressing
on the outside. If it’s too firm and there is no give, the avocado isn’t ripe enough and will be
tasteless. If it’s too soft and squishy, the avocado is too ripe and the taste of your guacamole will
be off.
Per serving (¼ cup): Calories: 84; Fat: 7g; Protein: 1g; Total Carbs: 6g; Net Carbs: 2g; Fiber: 4g;
Sugar: 2g; Sodium: 123mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
PICO DE GALLO
0% Fat
30% Protein
70% Carbs
MAKES 2 CUPS
PREP TIME: 10 minutes, plus at least 1 hour to chill
“Pico de gallo” is Spanish for “addictive with chips.” Okay, not really.
Pico de gallo, often referred to as “salsa fresca,” is almost identical to
salsa but is made of fresh, uncooked ingredients and tends to be
crispier and chunkier than salsa. Loaded with nutrients and incredibly
low in calories, this sauce makes a great addition to rice, salad,
potatoes, meats, or fish. Or, of course, make it fit your macros and
serve it with tortilla chips.
5 medium (300g) Roma tomatoes, chopped
½ large white or red onion (112g), chopped
1 jalapeño pepper (14g), seeded and finely chopped
⅓ cup (24g) finely chopped fresh cilantro
2 tablespoons (30ml) freshly squeezed lime juice
¼ to ½ teaspoon (1.5 to 3g) sea salt
⅛ teaspoon (0.25g) freshly ground black pepper
In a large bowl, combine the tomatoes, onion, jalapeño, cilantro, lime juice,
salt, and pepper. Stir well. Refrigerate for at least an hour before serving.
Refrigerate: Store in an airtight container in the refrigerator for up to 4
days.
REPURPOSE TIP: Of course you can eat pico de gallo with tortilla chips, but it also makes a
nice addition to grilled chicken or fish or an unusual baked potato topping.
Per serving (¼ cup): Calories: 13; Fat: 0g; Protein: 1g; Total Carbs: 3g; Net Carbs: 2g; Fiber: 1g;
Sugar: 2g; Sodium: 77mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
HOMEMADE HUMMUS
59% Fat
9% Protein
32% Carbs
MAKES 3 CUPS
PREP TIME: 10 minutes
Hummus is a great bodybuilding staple, and for good reason. It’s high
in protein and fiber and fairly low in fat, and it makes pretty much
anything taste better. Use it as a dip for fresh veggies, chicken breast,
pita bread, or hard-boiled eggs, as a spread for wraps or sandwiches, or
as part of a healthy, high-protein bento box lunch.
1 (15-ounce) (425g) can chickpeas, drained and rinsed
¼ cup (60g) nonfat or low-fat plain Greek yogurt
Juice of 1 lemon (60ml)
¼ cup (128g) tahini
2 tablespoons (30ml) extra-virgin olive oil
2 garlic cloves (10g), peeled
½ teaspoon (3g) sea salt
½ teaspoon (1g) ground cumin
2 to 4 tablespoons (30 to 45ml) water, as needed
In a high-speed blender or food processor, combine the chickpeas, yogurt,
lemon juice, tahini, olive oil, garlic, salt, and cumin. Blend until smooth.
Add the water as needed to reach your desired consistency.
Refrigerate: Store in an airtight container in the refrigerator for up to 7
days.
Freeze: In an airtight container, hummus will keep in the freezer for up to 3
months.
INGREDIENT TIP: Tahini is made of ground sesame seeds, which are high in magnesium,
iron, and calcium.
Per serving (2 tablespoons): Calories: 46; Fat: 3g; Protein: 1g; Total Carbs: 5g; Net Carbs: 4g;
Fiber: 1g; Sugar: 0g; Sodium: 95mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
PROTEIN NUT BUTTER
82% Fat
12% Protein
6% Carbs
MAKES 1¼ CUPS
PREP TIME: 10 minutes
Give your almond butter a flavor upgrade with this tasty spread. It’ll
provide an extra boost of protein as well. This nut butter is great on
oatmeal, overnight oats, and cottage cheese yogurt bowls.
¾ cup (192g) unsweetened almond butter
2 scoops (60g) vegan vanilla protein powder
3 tablespoons (41g) melted coconut butter
2 tablespoons (30ml) melted coconut oil
1 teaspoon (2.3g) ground cinnamon
2 tablespoons (24g) coconut sugar
Pinch sea salt
In a large bowl, stir the almond butter, protein powder, coconut butter,
coconut oil, cinnamon, coconut sugar, and salt until well combined. Store in
an airtight container in the pantry for up to 3 months.
SUBSTITUTION TIP: If you don’t have coconut sugar, brown sugar makes a simple swap in
this recipe. Did you know that both sugars have a slight caramel flavor?
Per serving (about 2 tablespoons): Calories: 189; Fat: 18g; Protein: 7g; Total Carbs: 7g; Net Carbs:
4g; Fiber: 3g; Sugar: 2g; Sodium: 121mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
FRESH BERRY SAUCE
27% Fat
13% Protein
60% Carbs
MAKES 1¾ CUPS
PREP TIME: 5 minutes
| COOK TIME: 10 minutes
This homemade sauce is great for stirring into yogurt. It’s a delicious
way to top off ice cream, too. With its berry base, it packs nutrients and
antioxidants while sweetening up your favorite breakfast or dessert.
3 cups (420g) frozen mixed berries, slightly thawed
¼ cup water
3 to 4 tablespoons (45 to 60ml) pure maple syrup or honey (maple syrup if vegan)
½ tablespoon (7.5ml) freshly squeezed lemon juice
¼ teaspoon (0.5g) ground cinnamon
Pinch sea salt
1 tablespoon (12g) chia seeds
1. In a medium pot, combine the berries and water. Bring to a boil over high
heat, stirring occasionally.
2. Lower to a simmer and add in the maple syrup, lemon juice, cinnamon,
salt, and chia seeds.
3. Cook for 5 to 7 more minutes, stirring, until the sauce reduces slightly
and thickens.
4. Remove from the heat, let cool briefly, then purée with an immersion
blender until smooth.
Refrigerate: Store in an airtight container in the refrigerator for up to 2
weeks.
Freeze: Store in an airtight container in the freezer for up to 3 months. To
reheat, microwave, heat over low heat in a saucepan on the stovetop, or let
thaw in the refrigerator.
INGREDIENT TIP: Want a thicker sauce? Simply add another tablespoon of chia seeds.
Per serving (2 tablespoons): Calories: 33; Fat: 1g; Protein: 1g; Total Carbs: 7g; Net Carbs: 5g;
Fiber: 2g; Sugar: 5g; Sodium: 1mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
GOES-WITH-EVERYTHING
CHOCOLATE SAUCE
64% Fat
3% Protein
33% Carbs
MAKES ABOUT ¾ CUP
PREP TIME: 5 minutes
| COOK TIME: 5 minutes
We all need a sweet fix from time to time. Making your own chocolate
sauce means you’ll know exactly what ingredients went into it—and
what didn’t. What I love about this sauce is it stays creamy when
served with something warm but thickens as soon as it hits something
cool, creating a chocolate shell coating. My favorite ways to serve it are
spooned over Peanut Butter and Banana Nice Cream, drizzled over
oatmeal, or as a coating for protein or energy bars.
1 tablespoon (15ml) coconut oil
½ cup (180g) dairy-free mini chocolate chips
1 tablespoon (15ml) pure maple syrup
1 tablespoon (15ml) unsweetened vanilla almond milk
Pinch sea salt
1. In a small pot over medium-low heat, melt the coconut oil and chocolate
chips, stirring constantly so the chocolate doesn’t burn.
2. Once melted, add in the maple syrup, almond milk, and salt and mix until
well blended.
3. Remove from the heat and use immediately or transfer to a glass
container, cool, and seal.
Refrigerate: Store in an airtight container in the refrigerator for up to 1
week. If the sauce hardens, microwave at 20-second intervals to melt.
REPURPOSE TIP: This indulgent chocolate sauce makes a perfect topping for oatmeal, protein
bars (here), smoothie bowls (here and here), Peanut Butter and Banana Nice Cream, and other
desserts—or try it stirred into milk.
Per serving (1 tablespoon): Calories: 54; Fat: 4g; Protein: 1g; Total Carbs: 5g; Net Carbs: 0g; Fiber:
5g; Sugar: 5g; Sodium: 18mg
Lean French Toast
4
BREAKFAST
Greek Yogurt Parfait
Nut and Berry Breakfast Bowl
Blueberry-Banana Smoothie
Chocolate Brownie Smoothie Bowl
Lean French Toast
Chocolate-Tahini Oats
Tropical Sunrise Smoothie
Vanilla Protein Crepes
Roasted Sweet Potatoes with Cottage Cheese
Cinnamon-Raisin Granola
Avocado Eggs on Toast
Blueberry Cobbler Oatmeal
Apple-Cinnamon Flapjacks
Baked Eggs with Smoked Salmon
Blueberry-Peach-Ginger Smoothie Bowl
Chocolate Protein Crepes with Chocolate Sauce
Orange Julius Smoothie
GLUTEN-FREE
VEGETARIAN
GREEK YOGURT PARFAIT
32% Fat
26% Protein
42% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
High-protein Greek yogurt serves as the base of this tasty parfait with
granola, bananas, and peanut butter. Keep it layered for a pretty
presentation, or stir before eating. I personally like to use natural
peanut butter, pure vanilla extract, and raw honey, which in my
opinion are more natural and way tastier than their processed versions.
2 cups (450g) nonfat plain Greek yogurt
2 tablespoons (64g) creamy unsweetened peanut butter
1 tablespoon (15ml) honey
1 teaspoon (5ml) vanilla extract
1 large banana (136g), sliced
¼ cup (30g) granola
1. In a medium bowl, combine the yogurt, peanut butter, honey, and vanilla.
Stir until completely combined and smooth.
2. Into each of 2 airtight storage containers, place a heaping cup of yogurt,
topped with half a banana and 2 tablespoons of granola, and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week.
SUBSTITUTION TIP: This breakfast can easily be turned into a berry-yogurt parfait by
subbing berries for the bananas. You could also sub roasted, unsalted walnut, almonds, or pecan
pieces for the granola.
Per serving (1 parfait): Calories: 343; Fat: 16g; Protein: 31g; Total Carbs: 53g; Net Carbs: 47g;
Fiber: 6g; Sugar: 33g; Sodium: 262mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
NUT AND BERRY BREAKFAST BOWL
62% Fat
15% Protein
23% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes, plus 10 minutes to stand
Do you love berries as much as I do? Any kind will work in this
versatile breakfast bowl. Experiment with blackberries, strawberries,
or marionberries for a pop of juicy goodness on top of the softened oat
mixture.
1 cup (240ml) unsweetened vanilla almond milk
2 tablespoons (17g) raw pumpkin seeds
2 tablespoons (24g) chia seeds
2 tablespoons (28g) hemp hearts
2 tablespoons (16g) walnuts
2 tablespoons (12g) rolled oats
1 tablespoon (16g) unsweetened almond butter
⅓ cup (48g) blueberries
⅓ cup (40g) raspberries
1. In a medium bowl, mix together the almond milk, pumpkin seeds, chia
seeds, hemp hearts, walnuts, and oats.
2. Let sit on the counter to thicken for 10 minutes. Stir in the almond butter.
3. Into each of 2 storage containers, place half of the soaked mixture. Top
each with half of the blueberries and raspberries and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
INGREDIENT TIP: Hemp hearts have been linked to reduced risk of heart disease—so feel free
to load up on them.
Per serving (1 bowl): Calories: 317; Fat: 22g; Protein: 12g; Total Carbs: 21g; Net Carbs: 11g; Fiber:
10g; Sugar: 4g; Sodium: 93mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
BLUEBERRY-BANANA SMOOTHIE
12% Fat
15% Protein
73% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
Good morning! Wake up to an invigorating blend of fruits with this
done-in-a-flash smoothie. The antioxidants of blueberries and the
electrolytes and natural sugars of bananas and oranges, combined with
protein powder, make this a great post-workout recovery smoothie.
FOR THE SMOOTHIE PACKS
3 cups (336g) sliced fresh or frozen bananas, divided
3 cups (330g) fresh or frozen blueberries, divided
2 cups (60g) spinach, divided
2 scoops (60g) vanilla vegan protein powder, divided
FOR THE SMOOTHIES
2 cups (480ml) unsweetened vanilla cashew milk or almond milk, divided
2 cups (480ml) ice-cold water, divided
1 cup (240ml) orange juice, divided
TO MAKE THE SMOOTHIE PACKS
Into each of 4 resealable freezer bags, place ¾ cup of sliced banana, ¾ cup
of blueberries, ½ cup of spinach, and ½ scoop of protein powder. Lay the
bags flat, and remove as much air as possible before sealing. Store in the
freezer until ready to use.
TO MAKE A SMOOTHIE
In a blender, combine ½ cup of cashew milk, ½ cup of ice water, and ¼ cup
of orange juice, followed by the smoothie pack contents, and blend until
smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Did you know blueberries are remarkably high in antioxidants? These
chemical compounds help remove waste products from your cells, slowing the aging process and
lowering your risk of cancer.
Per serving (1 smoothie): Calories: 240; Fat: 4g; Protein: 11g; Total Carbs: 51g; Net Carbs: 45g;
Fiber: 6g; Sugar: 30g; Sodium: 113mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
CHOCOLATE BROWNIE SMOOTHIE
BOWL
55% Fat
11% Protein
34% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
Now you get to eat chocolate for breakfast and reap the rewards of
those green nutritional gems called avocados. With more than 20
vitamins and minerals, avocados are one of the most nutritious foods on
the planet. You will never be able to guess they are hiding in this
creamy chocolate smoothie.
FOR THE SMOOTHIE BOWL PACKS
4 fresh or frozen bananas (472g), chopped
2 avocados (300g), halved, pitted, and peeled
2 scoops (60g) chocolate vegan protein powder
4 tablespoons (29g) cocoa powder
4 tablespoons (24g) instant coffee
28 ice cubes
FOR THE SMOOTHIE BOWLS
2 cups (472ml) unsweetened vanilla almond milk, divided
TO MAKE THE SMOOTHIE BOWL PACKS
Into each of 4 resealable freezer bags, place 1 banana, half an avocado, ½
scoop of protein powder, 1 tablespoon of cocoa powder, 1 tablespoon of
instant coffee, and 7 ice cubes. Lay the bags flat, and remove as much air as
possible before sealing. Store in the freezer until ready to use.
TO MAKE A SMOOTHIE BOWL
In a blender, combine ½ cup of almond milk with the smoothie pack
contents and blend until smooth. Note: You may need to stop and scrape
down the sides of the blender a few times to get things going.
Freeze: Store the airtight bags in the freezer for up to 3 months.
NUTRITION TIP: To cut back on calories in this recipe, replace the avocado with nonfat Greek
yogurt. To add extra calories, top with Instant Chocolate Sauce: In a small pot over medium heat,
melt together 1 tablespoon cacao powder, 1 tablespoon coconut oil, 1 tablespoon almond milk,
and ½ tablespoon maple syrup.
Per serving (1 smoothie bowl): Calories: 391; Fat: 24g; Protein: 11g; Total Carbs: 44g; Net Carbs:
29g; Fiber: 13g; Sugar: 17g; Sodium: 99mg
GLUTEN-FREE
VEGETARIAN
LEAN FRENCH TOAST
36% Fat
33% Protein
31% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 10 minutes
This French toast gets topped with a maple-basil cottage cheese for
extra protein and a unique flavor. Make a large batch on a weekend so
you can pull it out of the fridge for an extra-special breakfast on a
weekday morning.
FOR THE MAPLE-BASIL COTTAGE CHEESE
1 cup (226g) reduced-fat cottage cheese (2%)
2 teaspoons (3.5g) chopped fresh basil
1 teaspoon (5ml) pure maple syrup
FOR THE FRENCH TOAST
⅔ cup (162g) egg whites
2 large eggs
2 tablespoons (30ml) unsweetened vanilla almond milk
2½ tablespoons (38ml) pure maple syrup
2 teaspoons (10ml) vanilla extract
2 teaspoons (10ml) ground cinnamon
Pinch sea salt
⅛ cup (60g) vanilla vegan protein powder
8 gluten-free French bread slices (144g)
Coconut oil or coconut oil spray, for frying
8 large strawberries (144g), sliced
Pure maple syrup, for serving (optional)
TO MAKE THE MAPLE-BASIL COTTAGE CHEESE
In a small bowl, mix together the cottage cheese with the fresh basil and
maple syrup. Set aside.
TO MAKE THE FRENCH TOAST
1. In a large bowl, whisk together the egg whites, eggs, almond milk, maple
syrup, vanilla, cinnamon, and salt. Whisk in the protein powder.
2. Soak 2 pieces of bread in the egg mixture, making sure both pieces are
submerged.
3. Meanwhile, heat a large cast-iron pan over medium heat and melt just
enough coconut oil to moisten the pan.
4. Add the 2 soaked slices of bread and toast just until browned on one side,
then flip and cook the other side just until browned. Meanwhile, start
soaking the next 2 pieces of bread, leaving them in the mixture for at least 2
minutes.
5. Repeat step 4 with the remaining bread. Note that as the pan warms up,
you may need to turn down the heat slightly.
6. Into each of 4 airtight storage containers, place 2 slices of French toast, ¼
cup of the maple cottage cheese, and half of the strawberry slices and seal.
Drizzle with a bit of maple syrup (if using) right before eating.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. This recipe can be enjoyed cold, but to reheat, remove the toast and
microwave it uncovered on high for 30 seconds to 1 minute. Serve with the
strawberries and cottage cheese.
MAKE-AHEAD TIP: Make the cottage cheese blend and egg mixture the night before and
refrigerate for even quicker prep in the morning.
Per serving (2 slices): Calories: 328; Fat: 14g; Protein: 29g; Total Carbs: 31g; Net Carbs: 28g; Fiber:
3g; Sugar: 11g; Sodium: 462mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
CHOCOLATE-TAHINI OATS
39% Fat
9% Protein
43% Carbs
MAKES 3 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 5 minutes
If you don’t normally think of tahini as pairing well with chocolate, I
totally get where you’re coming from. But keep an open mind and give
this unique flavor combo a try in these tasty oats. This is a hearty
breakfast with creamy nut butter, roasted pecans, and banana slices,
where the whole is more than the sum of its parts.
1 cup (90g) quick oats
1½ cups (360ml) unsweetened vanilla cashew milk
Pinch sea salt
1 cup water
1 to 1½ tablespoons (5 to 8g) cacao powder
1 tablespoon (15g) tahini
1 to 1½ tablespoons (15 to 22.5ml) pure maple syrup
1 tablespoon (15ml) vanilla extract
1 teaspoon (2.3g) ground cinnamon
3 tablespoons (16g) Protein Nut Butter or regular nut butter (optional)
1½ tablespoons (1g) roasted pecan pieces (optional)
1 medium banana (118g), sliced (optional)
3 tablespoons Goes-With-Everything Chocolate Sauce
1. Put the oats in a medium saucepan. Add the cashew milk, salt, and water
and bring to a boil, stirring regularly.
2. Turn down the heat to a simmer and stir in the cacao powder, tahini,
maple syrup, vanilla, and cinnamon, and continue to cook over low heat for
another 5 to 6 minutes, or until thick and creamy. Remove from the heat.
3. Divide the oats evenly among 3 airtight storage containers. Top each with
1 tablespoon of nut butter, ½ tablespoon of pecans, and ⅓ of the banana
slices (if using), and finish with 1 tablespoon of Goes-With-Everything
Chocolate Sauce.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Feel free to mix and match nuts, nut milks, and nut butters in this recipe.
Prefer almond milk instead of cashew milk or walnuts instead of pecans? Go for it!
Per serving: Calories: 257; Fat: 11g; Protein: 6g; Total Carbs: 33g; Net Carbs: 28g; Fiber: 5g; Sugar:
8g; Sodium: 92mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
TROPICAL SUNRISE SMOOTHIE
25% Fat
27% Protein
48% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
It’s another smooth morning with this tropical breakfast pick-me-up.
Mango and pineapple add their potent sweetness, so you’ll never notice
you’re getting greens, too. The coconut water adds a taste of the tropics
with the added benefit of extra electrolytes to keep you hydrated and
help you recover from those intense cardio sessions faster.
FOR THE SMOOTHIE PACKS
2 fresh or frozen bananas (240g), chopped, divided
2 cups (245g) frozen pineapple pieces, divided
2 cups (190g) frozen mango pieces, divided
2 scoops (60g) vegan vanilla protein powder, divided
4 tablespoons (40g) hemp hearts, divided
4 cups (120g) spinach, divided
FOR THE SMOOTHIES
4 cups (950ml) coconut water or filtered water, divided
TO MAKE THE SMOOTHIE PACKS
In each of 4 resealable freezer bags, place half a banana, ½ cup of
pineapple, ½ cup of mango, ½ scoop of protein powder, 1 tablespoon of
hemp hearts, and 1 cup of spinach. Lay the bags flat, and remove as much
air as possible before sealing. Store in the freezer until ready to use.
TO MAKE A SMOOTHIE
In a blender, combine 1 cup of coconut water with the contents of 1
smoothie pack, and blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Coconut water adds potassium, fiber, and a hint of flavor to this recipe—
but you can use regular water instead.
Per serving (1 smoothie): Calories: 227; Fat: 7g; Protein: 17g; Total Carbs: 36g; Net Carbs: 30g;
Fiber: 6g; Sugar: 22g; Sodium: 62mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
VANILLA PROTEIN CREPES
26% Fat
29% Protein
45% Carbs
MAKES 10 SMALL CREPES (SERVES PREP TIME: 5
2)
minutes
|
COOK TIME: 40
minutes
These super simple crepes are easy to make and perfectly portable, and
they can be served with almost any filling you can imagine. Some of my
favorite ways to serve them are with homemade nut butter, chocolate
sauce, or bananas. Believe it or not, I often have them for dinner, since,
with the right toppings, they can “fill in” any macros I might be
missing that day.
1½ cups (350ml) unsweetened vanilla almond milk, plus more if needed
1½ cups (135g) gluten-free rolled oats
1 scoop (30g) vanilla protein powder
1 large egg
3 tablespoons (45g) egg whites
2 teaspoons (8g) coconut sugar
1 teaspoon (5ml) vanilla extract
½ teaspoon (1g) ground cinnamon
Pinch sea salt
1. In a blender, combine the almond milk, oats, protein powder, egg, egg
whites, coconut sugar, vanilla, cinnamon, and salt. Blend until smooth. If
needed, add a bit more milk to thin out the batter if it does not pour easily.
2. Heat a large nonstick skillet over medium-high heat.
3. Pour about ½ cup of the batter into the pan, tilting it in a circular motion
to spread the crepe out as much as possible. If the crepe is not spread out
thinly enough, it won’t roll up properly.
4. Cook for 2 minutes, until bubbles start to form and the edges of the crepe
are dry and begin to brown.
5. Flip the crepe over and cook for another minute or two on the other side.
Repeat with the remaining crepe batter.
6. In each container, place 5 crepes. Serve with filling and toppings of your
choice—just make sure to factor the additions into your daily macro counts.
Refrigerate: Store in the refrigerator for up to 1 week or freeze for up to 3
months.
BULKING: Need more fats? Add nut butter. Need more protein? Try Greek yogurt. Need more
carbs? Add bananas and maple syrup. For savory crepes, omit coconut sugar and serve with ham
and cheese.
Per serving (5 small crepes): Calories: 312; Fat: 9g; Protein: 23g; Total Carbs: 36g; Net Carbs: 30g;
Fiber: 6g; Sugar: 6g; Sodium: 256mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
ROASTED SWEET POTATOES WITH
COTTAGE CHEESE
12% Fat
38% Protein
50% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 50 minutes
A vegetarian breakfast with minimal prep, these sweet potatoes get
topped with maple-basil cottage cheese for something simple and a little
sweet. Lower in carbs and calories than white potatoes, and full of
fiber, vitamins, and natural sweetness, sweet potatoes topped with
protein-rich cottage cheese are a great choice for a quick meal or snack
any time of day.
4 sweet potatoes (456g)
2 cups (450g) low-fat cottage cheese (1%)
1 tablespoon (2.6g) chopped fresh basil
2 teaspoons (10ml) pure maple syrup
½ teaspoon (1.3g) ground cinnamon
1. Preheat the oven to 425ºF.
2. Prick the sweet potatoes all over with a fork, and place onto a baking
sheet.
3. Place the baking sheet in the oven and bake for about 45 to 50 minutes,
or until the sweet potatoes can be easily pierced with a fork.
4. Meanwhile, in a medium bowl, mix together the cottage cheese, basil,
and maple syrup.
5. Once tender, let the sweet potatoes cool, then cut each in half and
sprinkle with the cinnamon.
6. Into each of 4 airtight storage containers, place 1 sweet potato and seal.
Into each of 4 small airtight storage containers, place ½ cup of cottage
cheese and seal. Add the cottage cheese to the baked potato right before
eating.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave the sweet potato uncovered on high for 2 to 3
minutes.
MAKE-AHEAD TIP: You can make a double batch of the maple-basil cottage cheese at the
beginning of the week to pair with some fresh berries for a simple, high-protein snack.
Per serving: Calories: 169; Fat: 2g; Protein: 16g; Total Carbs: 20g; Net Carbs: 17g; Fiber: 3g; Sugar:
3g; Sodium: 584mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
CINNAMON-RAISIN GRANOLA
48% Fat
14% Protein
38% Carbs
MAKES 6 CUPS
PREP TIME: 10 minutes
| COOK TIME: 50 minutes
Most commercial granolas are made with refined oils and tons of sugar,
are low in fiber and protein, and are generally pretty pricey, so I make
my own. It’s super easy, literally just five minutes of mixing stuff and
then the oven does the rest of the work.
3 cups (270g) gluten-free rolled oats
1 cup (60g) chopped raw pecans
½ cup (240g) hemp hearts
½ cup (70g) raw sunflower seeds
¼ cup (28g) ground flaxseed
¼ cup (36g) raw sesame seeds
¼ cup (20g) shredded unsweetened coconut
2 teaspoons (4.6g) ground cinnamon
½ teaspoon (0.6g) sea salt
¼ teaspoon (0.5g) ground nutmeg
¼ teaspoon (0.5g) ground cloves
¾ cup (180ml) pure maple syrup
3 tablespoons (45ml) avocado or grapeseed oil
1 teaspoon (5ml) vanilla extract
2 large egg whites
1 cup (150g) raisins
1. Preheat the oven to 300ºF. Line 2 baking sheets with parchment paper.
2. In a large bowl, mix together the oats, pecans, hemp hearts, sunflower
seeds, flaxseed, sesame seeds, coconut, cinnamon, salt, nutmeg, and cloves.
3. In a medium bowl, mix together the maple syrup, avocado oil, and
vanilla, and pour over the granola.
4. In the now-empty bowl, whisk the egg whites until frothy and pour over
the granola, mixing well.
5. Spread the granola out on the prepared baking sheets. Bake for about 20
minutes, stir well to redistribute the granola on the sheet, and bake another
20 to 30 minutes, or until light golden brown.
6. Add in the raisins.
7. Let cool completely before transferring to an airtight glass container.
Store at room temperature.
NUTRITION TIP: Granola tends to be high calorie, so remember that a little bit goes a long
way. The serving size for this version is ¼ cup.
Per serving (¼ cup): Calories: 170; Fat: 9g; Protein: 6g; Total Carbs: 18g; Net Carbs: 15g; Fiber:
3g; Sugar: 10g; Sodium: 17mg
DAIRY-FREE
NUT-FREE
VEGETARIAN
AVOCADO EGGS ON TOAST
55% Fat
17% Protein
28% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 10 minutes
This filling breakfast takes the popular avocado-on-toast and gives it a
boost of protein from eggs and fiber from greens. Full of omega-3 fats
and extra fiber, the avocado provides creaminess that is a great
replacement for butter and will keep you satiated for hours. An added
dash of hot sauce will wake up your taste buds as you start the
morning.
Nonstick cooking spray
2 large eggs
½ cup (15g) spinach, kale, or Swiss chard (if using kale or Swiss chard, stem and chop)
2 light rye or whole-wheat bread slices (60g)
½ avocado (75g) halved, pitted, and peeled
½ tablespoon (15g) hemp hearts
⅛ teaspoon (2ml) hot sauce
8 cherry tomatoes (136g), quartered
Sea salt
Freshly ground black pepper
1. Heat a sauté pan over medium heat. Spray with cooking spray. Add 2
eggs and cook, stirring, until almost scrambled, 2 to 3 minutes. Add the
spinach and cook for another 2 to 3 minutes, until wilted and well combined
with the egg.
2. Meanwhile, toast the bread in the toaster.
3. In a small bowl, use a fork or potato masher to mash the avocado with the
hemp hearts and hot sauce. Stir in the cherry tomatoes, and season with salt
and pepper.
4. Assemble by spreading the avocado mixture on both pieces of toast, then
topping with the spinach-egg mixture.
5. Into each of 2 airtight storage containers, place 1 piece of assembled toast
and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 3
days.
BULKING: Feel free to melt some cheddar cheese on top of the spinach and eggs for extra
calories.
Per serving: Calories: 296; Fat: 19g; Protein: 15g; Total Carbs: 35g; Net Carbs: 24g; Fiber: 11g;
Sugar: 15g; Sodium: 248mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
BLUEBERRY COBBLER OATMEAL
48% Fat
10% Protein
42% Carbs
MAKES 3
SERVINGS
PREP TIME: 5 minutes, plus 5 minutes to
soak
|
COOK TIME: 10
minutes
There is nothing quite like starting off a crisp, cool fall day with a
comforting bowl of perfectly cooked, creamy oatmeal topped with
warm blueberries, melted white chocolate, and toasted pecans. I find
that by simply adding a square of chocolate to my oats in the morning,
I manage to satisfy my sweet tooth for the rest of the day and no longer
have cravings for sugar when I get home from work (which used to be
my witching hour).
1 cup (90g) rolled oats
1½ cups (350ml) unsweetened vanilla cashew or almond milk
Pinch sea salt
1 cup water
1 to 1½ (15 to 22.5g) tablespoons tahini
1½ tablespoons (22.5ml) pure maple syrup
1 tablespoon (7g) ground flaxseed
1 teaspoon (5ml) vanilla extract
1½ cups (210g) fresh blueberries, divided
3 tablespoons (90g) Protein Nut Butter or almond butter, divided
1½ tablespoons (11g) chopped pecans, divided
1½ tablespoons (21g) chopped white chocolate, divided
1. In a small saucepan, combine the oats, cashew milk, salt, and water. Let
sit for 5 minutes to soak.
2. Bring to a boil over high heat, making sure to stir regularly so the
oatmeal doesn’t burn, then turn down to low heat.
3. Stir in the tahini, maple syrup, flaxseed, and vanilla, and continue to cook
over low heat for another 5 to 6 minutes, or until thick and creamy.
4. Divide the oatmeal evenly among 3 airtight storage containers. Top each
with ½ cup of blueberries, 1 tablespoon of nut butter, ½ tablespoon of
chopped pecans, and ½ tablespoon of chopped white chocolate and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Switch things up in this recipe by subbing raspberries for the
blueberries.
Per serving: Calories: 356; Fat: 19g; Protein: 9g; Total Carbs: 40g; Net Carbs: 33g; Fiber: 7g; Sugar:
18g; Sodium: 188mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGETARIAN
APPLE-CINNAMON FLAPJACKS
18% Fat
27% Protein
55% Carbs
MAKES 10 FLAPJACKS(5
SERVINGS)
PREP TIME: 5
minutes
|
COOK TIME: 40
minutes
I’m addicted to protein pancakes, and why shouldn’t I be? They’re
incredibly tasty, low in calories, and high in fiber and protein, and
because they have a good balance of macronutrients, they keep me full
for hours. They are also portable and taste great (even cold) the second
and even the third day, so they have become a staple in both my precompetition and competition diet. Spread some nut butter on top for
extra protein and fat.
2 scoops (60g) vanilla vegan protein powder
1½ cups (365g) egg whites
1 apple (182g), peeled and chopped
2 cups (180g) rolled oats
¼ cup (60g) ground flaxseed
1 tablespoon (6.8g) ground cinnamon
2 tablespoons (30ml) pure maple syrup
2 teaspoons (10ml) vanilla extract
⅓ cup (45g) raisins
1. In a high-powered blender, combine the protein powder, egg whites,
apple, oats, flaxseed, cinnamon, maple syrup, and vanilla, and blend until
smooth.
2. Heat a large nonstick skillet over medium heat. Add about ¼ cup of
batter to the pan, then drop 7 to 8 raisins onto the pancake.
3. Cook until bubbles start to form on the surface and the edges start to look
dry, about 3 minutes, then flip over and cook for another minute or so, or
until both sides are golden brown.
4. Remove from the heat and let cool on a wire rack so the flapjack doesn’t
get soggy.
5. Repeat with the remaining batter.
6. Into each of 5 airtight containers, place 2 flapjacks and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 30 seconds to 1 minute.
MAKE-AHEAD TIP: Double the batter and make a second batch to freeze. Store in airtight
containers in the freezer for up to 6 months.
Per serving (2 flapjacks): Calories: 299; Fat: 6g; Protein: 20g; Total Carbs: 47g; Net Carbs: 39g;
Fiber: 8g; Sugar: 16g; Sodium: 100mg
GLUTEN-FREE
NUT-FREE
BAKED EGGS WITH SMOKED
SALMON
68% Fat
30% Protein
2% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 15 minutes
Fish for breakfast? You bet! For a low-calorie, high-protein breakfast,
you can’t do much better than these baked eggs with smoked salmon,
also known as lox, topped with cream and chives. Smoked salmon
provides a ton of flavor along with numerous health benefits, such as
heart-healthy omega-3 fats, loads of protein, and iron.
Nonstick cooking spray
2 ounces (60g) smoked salmon, sliced thin
8 large eggs
Sea salt
Freshly ground black pepper
4 tablespoons (60ml) heavy (whipping) cream, heated, divided
4 tablespoons (12g) thinly sliced fresh chives, divided
1. Preheat the oven to 325ºF. Spray the interiors of four 6-ounce ramekins
with cooking spray. Line the ramekins with the smoked salmon.
2. Break the eggs one at a time into a small bowl, and pour them carefully
into the ramekins on top of the salmon. Season with salt and pepper.
3. Bake for 8 to 10 minutes, until the eggs begin to set. Remove from the
oven, and add 1 tablespoon of cream and 1 tablespoon of chives to each
ramekin. Return to the oven for a few more minutes, until the edges are
cooked. Remove from the oven and let cool. Once cool, remove from the
ramekins.
4. Into each 4 storage containers, place 1 baked egg with salmon and seal.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 5 days.
To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Try topping these ramekins with fresh dill instead of chives, if you
prefer.
Per serving: Calories: 213; Fat: 16g; Protein: 16g; Total Carbs: 1g; Net Carbs: 1g; Fiber: 0g; Sugar:
1g; Sodium: 429mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
BLUEBERRY-PEACH-GINGER
SMOOTHIE BOWL
37% Fat
20% Protein
43% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
If you’ve got fresh ginger hanging around from a stir-fry or Indian
dish, don’t be afraid to use its sweet, spicy flavor in a smoothie. Peach
and ginger are a classic combo and provide the added health benefits of
reducing inflammation, muscle pain, and soreness, making them a
great addition to any bodybuilder’s recovery strategy.
FOR THE SMOOTHIE PACKS
4 fresh or frozen bananas (472g), chopped, divided
4 cups (580g) frozen blueberries, divided
2 cups (280g) frozen peaches, divided
28 ice cubes, divided
4 scoops (120g) vegan vanilla protein powder, divided
4 tablespoons (64g) almond butter, divided
4 tablespoons (28g) ground flaxseed, divided
Freshly grated ginger, for topping
FOR THE SMOOTHIES
4 cups (1L) unsweetened vanilla coconut or almond milk, divided
½ lemon, cut into wedges
TO MAKE THE SMOOTHIE PACKS
In each of 4 resealable freezer bags, place 1 banana, 1 cup of blueberries, ½
cup of peaches, 7 ice cubes, 1 scoop of protein powder, 1 tablespoon of
almond butter, 1 tablespoon of flaxseed, and a pinch of grated ginger. Lay
the bags flat and remove as much air as possible before sealing. Store in the
freezer until ready to use.
TO MAKE A SMOOTHIE
In a blender, combine 1 cup of almond milk and a squeeze of lemon juice,
followed by the contents of 1 smoothie pack, and blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Ginger is an anti-inflammatory spice that can also benefit stomach
problems.
Per serving (1 smoothie): Calories: 458; Fat: 20g; Protein: 25g; Total Carbs: 66g; Net Carbs: 53g;
Fiber: 13g; Sugar: 37g; Sodium: 235mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
CHOCOLATE PROTEIN CREPES WITH
CHOCOLATE SAUCE
31% Fat
21% Protein
48% Carbs
MAKES 10 CREPES (5 SERVINGS) PREP TIME: 5 minutes | COOK TIME: 40 minutes
Shake up your morning routine with this high-protein breakfast.
Simply whip the ingredients up in a blender and you’re ready to pour
light, fluffy chocolate crepes. The secret to making great crepes is
patience. Be sure to wait until they are no longer shiny and the edges
are golden before flipping them.
1 medium banana (118g)
2 scoops (60g) chocolate vegan protein powder
2¼ cups (540ml) unsweetened vanilla almond milk
1 large egg
6 tablespoons (90g) egg whites
1 teaspoon (5ml) vanilla extract
1½ cups (140g) oat flour
Pinch sea salt
1 tablespoon (15ml) coconut oil
Goes-With-Everything Chocolate Sauce (optional)
Sliced strawberries (optional)
Crushed peanuts (optional)
Reduced-fat cottage cheese (2%) (optional, omit for dairy-free)
1. In a high-speed blender, combine the banana, protein powder, almond
milk, egg, egg whites, vanilla, oat flour, and salt, and blend until smooth.
2. On a large griddle or skillet over medium heat, heat enough coconut oil
to coat the pan. Pour or scoop crepe batter onto the griddle, about ¼ cup at a
time, and cook for about 2 minutes, or until lightly browned, on one side.
Flip and cook for 2 minutes on the other side, until lightly browned. Set
aside to cool, and repeat with the remaining coconut oil and batter.
3. Into each of 5 storage containers, place 2 crepes and seal. Serve topped
with Goes-With-Everything Chocolate Sauce, strawberries, peanuts, and/or
cottage cheese (if using).
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. Reheat at 30-second intervals in the microwave or eat cold.
INGREDIENT TIP: To make your own oat flour, pulse the rolled oats in a food processor until
they reach a fine, powdery consistency.
Per serving (2 crepes): Calories: 229; Fat: 8g; Protein: 12g; Total Carbs: 28g; Net Carbs: 23g; Fiber:
5g; Sugar: 5g; Sodium: 112mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
ORANGE JULIUS SMOOTHIE
37% Fat
23% Protein
40% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
This smoothie isn’t just orange in flavor—it’s orange in color, too, from
both the orange juice and the (surprise!) baby carrots. Just one
smoothie serves over 40 percent of your day’s iron and over a quarter
of your daily fiber requirement.
FOR THE SMOOTHIE PACKS
1 cup (90g) frozen mango chunks, divided
1 cup (50g) chopped baby carrots, divided
1 fresh or frozen banana (118g), chopped, divided
1 scoop (30g) vanilla vegan protein powder, divided
2 tablespoons (10g) hemp hearts, divided
8 to 12 ice cubes, divided
FOR THE SMOOTHIES
½ cup (120ml) orange juice, divided
½ cup (120ml) unsweetened almond milk, divided
TO MAKE THE SMOOTHIE PACKS
In each of 2 resealable freezer bags, combine ½ cup of mango, ¼ cup of
carrots, half a banana, ½ scoop of protein powder, 1 tablespoon of hemp
hearts, and 4 to 6 ice cubes. Lay the bags flat and remove as much air as
possible before sealing. Store in the freezer until ready to use.
TO MAKE A SMOOTHIE
In a blender, combine 1 smoothie pack with ¼ cup of orange juice and ¼
cup of almond milk. Blend well.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Vitamin A, a primary nutrient in carrots, is fat-soluble; therefore, it helps to
eat the carrots with some source of fat (like the hemp hearts in this smoothie) to boost absorption.
Per serving: Calories: 352; Fat: 15g; Protein: 21g; Total Carbs: 44g; Net Carbs: 37g; Fiber: 7g;
Sugar: 28g; Sodium: 91mg
Flank Steak with Pan-Seared Brussels Sprouts
5
LUNCH AND DINNER
Stuffed Bell Peppers
Vegetarian Buddha Bowl
Southwestern Chicken Wraps
Snapper en Papillote
Feta Turkey Burgers
Healthy Shepherd’s Pie
Spiced Salmon with Roasted Broccoli and Cauliflower
Greek Grilled Chicken Salad
Deconstructed Taco Bowls
Turkey-Apple-Walnut Kale Salad
Simple Lentil Salad
Vietnamese Beef Noodle Bowl
Chicken Tortilla Soup
Best Bunless Burgers
Bodybuilder Broccoli Salad
Curried Red Lentil Soup
Grilled Mediterranean Chicken Kabobs
Flank Steak with Pan-Seared Brussels Sprouts
DAIRY-FREE
GLUTEN-FREE
STUFFED BELL PEPPERS
41% Fat
40% Protein
19% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 50 minutes
Red bell peppers are packed with vitamin C, vitamin A, and fiber, so
getting more of them in your diet is definitely a good thing. This recipe
stuffs sweet red bell peppers with Italian-style beef or turkey filling,
making for a tasty, low-calorie, low-fat, and high-protein meal.
4 medium red bell peppers (600g), seeded
4 teaspoons (20ml) extra-virgin olive oil, divided
1 pound (453g) extra-lean ground beef or turkey
1 medium onion (94g), finely diced
1 large tomato (182g), chopped
1 to 1½ tablespoons (4 to 6g) minced fresh cilantro
1 to 1½ tablespoon (4 to 6g) minced fresh parsley
2 tablespoons (18g) pine nuts
¼ to ½ teaspoon (0.7 to 1.2g) ground cinnamon
¼ teaspoon (0.5g) ground allspice
¼ teaspoon (0.5g) freshly ground black pepper
1 teaspoon (6g) sea salt
1½ cups (375g) tomato sauce or marinara sauce
1. Preheat the oven to 350ºF.
2. Cut the tops off the peppers and reserve for later.
3. In a large skillet over medium heat, heat 2 teaspoons of olive oil and add
the peppers and tops. Lightly sauté until they soften but still retain their
shape, 3 to 5 minutes. Set aside.
4. In the same pan, heat the remaining oil. Add the beef and sauté 7 to 10
minutes, then add the onions and sauté until golden brown, about 7 minutes.
Add the tomato, cilantro, parsley, pine nuts, cinnamon, allspice, pepper, and
salt and mix. Remove from the heat.
5. Sit the peppers upright on an 8-by-8-inch square glass ovenproof pan,
and stuff them with the meat filling.
6. Put the tops on the peppers. Pour the tomato sauce into the dish.
7. Bake, uncovered, until the peppers are tender, about 30 minutes. Remove
from the oven and let cool.
8. Into each of 4 airtight storage containers, place 1 stuffed pepper and seal.
Refrigerate: Store the containers for up to 4 days. To reheat, microwave
uncovered on high for 1 to 2 minutes.
BULKING: Add cooked rice to the meat mixture or top with shredded cheese in the last few
minutes of baking.
Per serving: Calories: 322; Fat: 13g; Protein: 28g; Total Carbs: 14g; Net Carbs: 10g; Fiber: 4g;
Sugar: 12g; Sodium: 1038mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGETARIAN
VEGETARIAN BUDDHA BOWL
46% Fat
12% Protein
42% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 30 minutes
Buddha bowls are a favorite among bodybuilders because they are a
great way to use leftover food. Potatoes, beets, hard-boiled eggs,
leftover chicken breast, salmon, beans, rice, quinoa, and any type of
veggie can be used to create an incredible meal. Top with a dressing of
your choice or drizzle with lemon juice.
2 large sweet potatoes (550g), peeled and cubed
1 large sweet onion (275g), sliced into large wedges
1 garlic clove (5g), minced
Nonstick cooking spray
Sea salt and black pepper
2 tablespoons (30ml) extra-virgin olive oil
2 tablespoons (30ml) freshly squeezed lemon juice
2 to 2½ teaspoons (10 to 12ml) honey
2 cups (312g) steamed broccoli florets, divided
1 (15.5-ounce) (425g) can chickpeas, rinsed and drained, divided
2 cups (140g) shredded kale, divided
1 medium avocado (150g), sliced, divided
1 cup (110g) shredded carrots, divided
2 tablespoons (20g) hemp hearts, divided
1. Preheat the oven to 400ºF.
2. In a large bowl, combine the sweet potatoes, onion, and garlic. Spray
well with cooking spray, and stir to combine, then season with salt and
pepper. Spread out onto a baking sheet and bake for 25 to 30 minutes, or
until the potatoes are tender.
3. Meanwhile, in a small bowl, whisk together the olive oil, lemon juice,
and honey, and set aside.
4. Into each of 4 airtight storage containers, place half of the roasted sweet
potatoes, then top each with ½ cup of steamed broccoli, ½ cup of chickpeas,
½ cup of kale, ¼ of the avocado, and ¼ cup of shredded carrots. Drizzle
each Buddha bowl with 1 tablespoon of dressing, and season with salt and
pepper. Sprinkle each bowl with ½ tablespoon of hemp hearts and seal.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 4 days.
Serve cold or microwave uncovered on high for 1 to 2 minutes.
MAKE-AHEAD TIP: Save yourself time by roasting a bunch of sweet potatoes and steaming a
batch of broccoli at the beginning of the week. Repurpose any leftovers in other recipes.
Per serving: Calories: 414; Fat: 21g; Protein: 12g; Total Carbs: 47g; Net Carbs: 35g; Fiber: 12g;
Sugar: 10g; Sodium: 74mg
NUT-FREE
SOUTHWESTERN CHICKEN WRAPS
31% Fat
25% Protein
44% Carbs
MAKES 4 SERVINGS
PREP TIME: 15 minutes
| COOK TIME: 30 minutes
For a filling lunch or dinner, I’m a major fan of wraps. These
Southwestern-style wraps are a great way to use extra chicken from
another meal—or make it fresh, seasoned with a blend of Mexican
spices. These also keep extremely well in the refrigerator.
1½ cups (210g) chopped boneless, skinless chicken
1 teaspoon (2.4g) onion powder
1 teaspoon (2.4g) garlic powder
1 teaspoon (2.4g) ground cumin
1 teaspoon (2.4g) chili powder
Sea salt
Freshly ground black pepper
1 tablespoon (15ml) extra-virgin olive oil
1 red bell pepper (150g), cut into strips
½ red onion (75g), diced
1 tomato (100g), diced
½ cup (40g) cooked black beans
6 tablespoons (85g) sliced black olives
1 jalapeño (15g), seeded and minced
½ bunch cilantro (27g), chopped
4 (10-inch) tortillas (220g)
¼ cup (120g) reduced-fat sour cream (5%), divided
¼ cup (30g) shredded Monterey Jack cheese, divided
¼ cup (30g) crumbled feta, divided
1. Heat a grill to medium-high or preheat the broiler to high.
2. In a medium bowl, combine the chicken with the onion powder, garlic
powder, cumin, and chili powder. Season with salt and pepper. Grill for 7 to
10 minutes on each side, or broil on a broiler pan 6 inches from the heat for
10 minutes on each side, until the juices run clear. Let cool completely, and
cut into strips.
3. In a medium skillet over medium heat, heat the olive oil. Add the red bell
pepper, onion, and tomato and cook for 3 to 4 minutes, or until tender.
4. Add the chicken, beans, olives, jalapeño, and cilantro and cook until
warmed through and well combined, a few minutes more.
5. To make each wrap, place each tortilla on a cutting board and sprinkle
with one-quarter of the filling.
6. Roll the tortilla around the ingredients tightly enough so the wrap will
hold its shape. Repeat with the remaining tortillas.
7. Into each of 4 airtight storage containers, place 1 tortilla and top with 1
tablespoon of sour cream, 1 tablespoon of Monterey Jack cheese, and 1
tablespoon of feta and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
SUBSTITUTION TIP: Tortillas come in all shapes and sizes, with your choice of corn, flour, or
even veggie ingredients. For extra fiber, choose whole-wheat tortillas.
Per serving: Calories: 442; Fat: 15g; Protein: 28g; Total Carbs: 50g; Net Carbs: 41g; Fiber: 9g;
Sugar: 5g; Sodium: 898mg
GLUTEN-FREE
NUT-FREE
SNAPPER EN PAPILLOTE
27% Fat
60% Protein
13% Carbs
MAKES 6 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 10 minutes
“Snapper en Papillote” may sound fancy, but it simply means snapper
baked in parchment paper. Placing food inside a packet of parchment
paper allows it to cook in its own juices, increasing flavor without
adding extra calories.
Nonstick cooking spray
⅓ cup (26g) thinly sliced leeks
⅓ cup (29g) thinly sliced fennel
⅓ cup (36g) shredded carrots
⅓ cup (50g) thinly sliced celery
⅓ cup (45g) thinly sliced red bell pepper
Sea salt
Freshly ground black pepper
2¼ pounds (1kg) red snapper fillets, skin-on, cut into 6 pieces
3 tablespoons (42g) butter, melted
6 thin lemon slices (42g)
1. Preheat the oven to 450ºF.
2. Cut 6 heart-shaped pieces of parchment paper large enough to contain the
fish and vegetables when folded in half. Spray each piece of parchment
with cooking spray and set aside.
3. In a medium bowl, toss the leeks, fennel, carrots, celery, and bell pepper.
Season with salt and pepper. Divide the vegetables evenly among the pieces
of prepared parchment.
4. Place one portion of red snapper on each portion of vegetables, skin-side
up; brush with the melted butter, and season with salt and pepper. Place a
lemon slice on top of each fillet.
5. Fold each piece of paper over the fish and vegetables, and crimp the
edges to seal.
6. Place the sealed fish packets on sheet pans and bake for 8 to 10 minutes.
7. When done, the parchment paper should puff up and brown. Remove
from the oven, transfer the paper packets to 6 airtight glass storage
containers, open the parchment paper packets, and let cool before sealing.
Refrigerate: Store the airtight containers in the refrigerator for up to 3
days. To reheat, microwave on high for 1 to 2 minutes.
SUBSTITUTION TIP: Any fish can be baked en papillote, so give this cooking method a try
with salmon, tilapia, or halibut.
Per serving: Calories: 310; Fat: 9g; Protein: 46g; Total Carbs: 10g; Net Carbs: 8g; Fiber: 2g; Sugar:
5g; Sodium: 171mg
GLUTEN-FREE
NUT-FREE
FETA TURKEY BURGERS
53% Fat
45% Protein
2% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 15 minutes
Feta turkey burgers? Now we’re talking! The addition of feta and
spinach make these patties super tender and tasty, not to mention
nutritious. Compared to other cheeses, feta has a more intense flavor
and is also lower in calories and fat, making it a great choice for
bodybuilders. Try it in on salads, omelets, and sweet potatoes as well.
1 tablespoon (15ml) extra-virgin olive oil or avocado oil
½ medium onion (47g), chopped
1 cup (30g) chopped baby spinach
2 garlic cloves (10g), minced
1 pound (453g) lean ground turkey
½ cup (75g) crumbled feta cheese
2 tablespoons (11g) chopped fresh basil
1 teaspoon (1.5g) dried oregano
½ teaspoon (3g) sea salt
¼ teaspoon (0.5g) freshly ground black pepper
Nonstick cooking spray
1. In a medium nonstick skillet over medium-high heat, heat the olive oil.
Add the onion and sauté for about 5 minutes, or until translucent. Add the
spinach and garlic and sauté until the spinach is wilted, about 3 more
minutes.
2. Transfer to a large bowl and add the turkey, feta, basil, oregano, salt, and
pepper.
3. Lightly spray the palms of your hands with nonstick spray, and use your
hands to mix everything together until well combined. Form into 4 equalsize patties.
4. Heat a large nonstick skillet over medium-high heat. Spray both sides of
each patty lightly with the cooking spray, then place in the pan. Cook for
about 4 minutes on each side, until cooked through and the internal
temperature reads 165ºF.
5. Into each of 4 airtight storage containers, place 1 burger and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to a
week. To reheat, microwave uncovered on high for 1 to 2 minutes.
INGREDIENT TIP: Feta is a low-calorie cheese brined in a salt solution. Try a sheep or goat
milk cheese variety for a slightly different flavor.
Per serving: Calories: 239; Fat: 14g; Protein: 27g; Total Carbs: 3g; Net Carbs: 2g; Fiber: 1g; Sugar:
1g; Sodium: 593mg
DAIRY-FREE
GLUTEN-FREE
HEALTHY SHEPHERD’S PIE
33% Fat
29% Protein
38% Carbs
MAKES 8 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 1 hour
For all you potato lovers out there, this is comfort food at its finest—
without the extra calories. This updated shepherd’s pie recipe eschews
heavy cream and butter in favor of a light cream of mushroom soup
and replaces ground beef with lean ground turkey, making it lower in
fat and much more nutrient dense.
8 large potatoes (1.7kg), peeled and chopped
¼ cup (60ml) unsweetened coconut milk
2 tablespoons (30ml) coconut oil
2½ teaspoons (15g) sea salt, divided
½ teaspoon (1.4g) freshly ground black pepper, divided
Nonstick cooking spray
2½ pounds (1.13kg) lean ground turkey
½ tablespoon (0.8g) dried oregano
½ tablespoon (0.8g) dried parsley
½ tablespoon (1.6g) dried basil
2 cups (473ml) reduced-fat cream of mushroom soup
1 cup (165g) frozen corn
1 cup (160g) frozen peas
1. Preheat the oven to 370ºF.
2. In a large pot over high heat, cover the potatoes in water and bring to a
boil. Boil for 20 minutes, or until easily pierced with a fork.
3. Drain the potatoes and mash them, using a potato masher or fork, along
with the coconut milk, coconut oil, 2 teaspoons of salt, and ¼ teaspoon of
pepper, until completely combined and smooth.
4. Heat a large skillet over medium-high heat. Spray with cooking spray and
add the ground turkey, breaking it apart with a wooden spoon. Add the
oregano, parsley, basil, remaining ½ teaspoon of salt, and remaining ¼
teaspoon of pepper and continue to cook until evenly browned and no signs
of pink are showing, about 10 minutes.
5. Coat an 11-by-14-inch baking dish with cooking spray. Spread the turkey
over the bottom of the dish. Pour the mushroom soup over the top of the
turkey, sprinkle the corn and peas on top, then spread evenly with the
mashed potatoes.
6. Bake for 30 to 35 minutes, until lightly golden brown on top, then let
cool.
7. Divide the shepherd’s pie evenly among 8 airtight storage containers and
seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
Freezer: Store the airtight containers in the freezer for up to 2 months.
MAKE-AHEAD TIP: Save yourself some time by boiling a double batch of potatoes and
cooking up a batch of ground turkey at the beginning of the week. Repurpose leftovers in other
meals.
Per serving: Calories: 467; Fat: 17g; Protein: 34g; Total Carbs: 47g; Net Carbs: 40g; Fiber: 7g;
Sugar: 5g; Sodium: 863mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
SPICED SALMON WITH ROASTED
BROCCOLI AND CAULIFLOWER
45% Fat
42% Protein
13% Carbsg
MAKES 6 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 40 minutes
Sheet pan dinners are the one-dish meal that our hectic schedules need
more of. Herbs and spices add flavor and fiber to this veggie-salmon
meal without adding excess calories. This low-carb meal is a great
choice for non-workout or cardio-only days.
FOR THE CAULIFLOWER AND BROCCOLI
1 broccoli head (318g), cut into florets
1 cauliflower head (575g), cut into florets
Nonstick olive oil spray
Sea salt
Freshly ground black pepper
Juice of ½ lemon (30ml)
FOR THE SALMON
1½ to 2 pounds (0.78 to 1.04kg) salmon fillet
Nonstick olive oil spray
¼ teaspoon (0.7g) garlic powder
¼ teaspoon (0.6g) onion powder
½ teaspoon (1.1g) paprika
½ teaspoon (0.25g) dried parsley
½ teaspoon (0.35g) dried basil
Pinch ground cayenne pepper
Salt
Freshly ground black pepper
½ lemon (42g), sliced
TO MAKE THE CAULIFLOWER AND BROCCOLI
1. Preheat the oven to 425ºF.
2. In a large bowl, combine the broccoli and cauliflower. Spray liberally
with olive oil, and season with salt and pepper.
3. Spread the vegetables out onto a sheet pan and bake for 20 minutes.
4. Remove from the oven, let cool, then toss with the lemon juice.
TO MAKE THE SALMON
1. Reduce the oven to 400ºF.
2. Place the salmon on a roasting pan, skin-side down.
3. Spray liberally with olive oil, then season evenly with garlic powder,
onion powder, paprika, parsley, basil, and cayenne pepper. Season with salt
and pepper to taste, and top with the lemon slices.
4. Bake for 15 to 20 minutes, or until the fish flakes when pierced with a
fork and is no longer translucent inside. Remove from the oven and let cool.
5. Divide the salmon and vegetables evenly among 6 airtight storage
containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 3
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
BULKING: Add diced potatoes alongside the broccoli and cauliflower for extra carbs and
calories if you’re bulking.
Per serving: Calories: 379; Fat: 18g; Protein: 37g; Total Carbs: 10g; Net Carbs: 6g; Fiber: 4g; Sugar:
4g; Sodium: 156mg
GLUTEN-FREE
GREEK GRILLED CHICKEN SALAD
45% Fat
42% Protein
13% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 20 minutes
This protein-packed chicken salad is the full package, with a mix of
crunchy veggies, juicy grilled chicken, and a tangy Greek dressing.
Portioned into mason jars, it’s easy to serve and even pretty to look at,
too.
2 (10-ounce) (566g) boneless, skinless chicken breasts
Sea salt and black pepper
2 tablespoons (30ml) extra-virgin olive oil
2½ teaspoons (12.5ml) freshly squeezed lemon juice
2½ teaspoons (12.5ml) red wine vinegar
1½ tablespoons (7.5g) chopped fresh oregano
1 English cucumber (200g), chopped
8 ounces (250g) red and green peppers, chopped
8 ounces (250g) kalamata olives
2 tomatoes (200g), cut into slices
½ cup (30g) chopped fresh parsley
½ cup (80g) red onion
1 cup (113g) crumbled feta cheese, divided
½ head (313g) romaine lettuce, chopped, divided
1. Heat a grill to medium-high or preheat the broiler to high.
2. Season the chicken breasts with salt and pepper. Grill for 7 to 10 minutes
on each side, or broil in a broiler pan 6 inches from the heat for 10 minutes
on each side. Let cool completely, and cut into strips.
3. In a small bowl, whisk together the olive oil, lemon juice, vinegar, and
oregano.
4. In a medium bowl, toss to combine the cucumber, peppers, olives,
tomatoes, parsley, and onion, and season with pepper.
5. Into each of 4 mason jars, place about 2 teaspoons of dressing, onequarter of the veggie mixture, ¼ cup of crumbled feta, and one-quarter of
the lettuce and seal. To serve, shake to distribute the dressing and eat
directly from the jar, or invert the jar’s contents into a bowl.
Refrigerate: Store the airtight jars in the refrigerator for 3 to 5 days.
NUTRITION TIP: Try this salad with grilled steak strips instead of chicken, or, depending on
your bulking or cutting goals, adjust the amount of feta.
Per serving: Calories: 443; Fat: 22g; Protein: 46g; Total Carbs: 18g; Net Carbs: 12g; Fiber: 6g;
Sugar: 7g; Sodium: 123mg
GLUTEN-FREE
NUT-FREE
DECONSTRUCTED TACO BOWLS
25% Fat
23% Protein
52% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 15 minutes
Everyone loves tacos, but when you’re meal prepping, it can be tricky
to get them to keep well in the refrigerator for days at a time. Storing
precooked taco shells separately solves that problem in these tasty
deconstructed taco bowls. When you’re ready to eat, simply assemble
and enjoy.
2 (5-inch) hard corn taco shells (26g)
2 cups (500g) cooked rice
Nonstick cooking spray
¾ pound (340g) extra-lean ground turkey
1 yellow onion (94g), chopped
2 tablespoons (35g) taco seasoning
1 cup (130g) salsa
1 cup (80g) canned black beans, rinsed and drained, divided
1 cup (80g) cooked corn kernels, divided
½ cup (249g) reduced-fat sour cream (5%), divided
¼ cup (4g) finely chopped fresh cilantro, divided
1 lime (67g), sliced into wedges, divided
1. Preheat the oven to 350ºF.
2. Place the shells on a baking sheet and cook for 3 to 4 minutes.
3. Into each container, place ½ cup of cooked rice and set aside.
4. While the taco shells are in the oven, heat a large nonstick skillet over
medium-high heat. Spray with cooking spray, and add the ground turkey
and onion. Cook until browned, about 10 minutes. Remove from the heat,
drain any liquid, place back on the heat, and stir in the taco seasoning.
5. Add the salsa and cook just until heated through and well combined.
Remove from the heat.
6. In each container, top the rice with an equal amount of turkey, ¼ cup of
black beans, ¼ cup of corn, 2 tablespoons of sour cream, and 1 tablespoon
of cilantro. Garnish each with 2 slices of lime, and seal.
7. Place the taco shells in another container, seal, and store at room
temperature until ready for use. When ready to serve, fill half a taco shell
with the turkey rice mixture or simply crush it and sprinkle on top for a bit
of extra crunch.
Refrigerate: Store for 3 to 5 days. To reheat, microwave the taco bowl
uncovered on high for 1 to 2 minutes.
BULKING: Sprinkle the taco bowls with a bit of extra shredded cheese.
CUTTING: Leave off the sour cream or cut rice back to 1 cup.
Per serving: Calories: 488; Fat: 13g; Protein: 27g; Total Carbs: 63g; Net Carbs: 57g; Fiber: 6g;
Sugar: 10g; Sodium: 1151mg
GLUTEN-FREE
VEGETARIAN
TURKEY-APPLE-WALNUT KALE
SALAD
28% Fat
42% Protein
30% Carbs
MAKES 2 SERVINGS
PREP TIME: 10 minutes
This is a great salad to make in the fall when turkey season is in full
swing and you’re trying to make good use of those holiday leftovers.
Slightly sweet, sour, and crunchy, this dish has all the flavor of a
Waldorf salad, without the addition of calorie-laden mayo. Kale adds a
good dose of vitamins A and C, and its sturdy leaves keep well in the
refrigerator, making it a great addition to your weekly meal prep.
4 cups (268g) chopped kale
½ avocado (37.5g), cubed
¼ red onion (23.5g), finely chopped
¼ cup (25g) blueberries
2 tablespoons (16g) chopped and toasted walnuts
½ medium apple (91g), cubed
8 ounces (225g) roasted turkey, sliced
6 tablespoons Greek Yogurt and Honey Dressing
1. In a medium bowl, combine the kale and avocado and massage the
avocado into the kale with your hands. Add the onion, blueberries, walnuts,
apple, and turkey, and toss well.
2. In each of 2 airtight storage containers or jars, place about 2 cups of
salad. In 2 small airtight storage containers, place 3 tablespoons of Greek
Yogurt and Honey Dressing. To serve, mix the salad and dressing.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 5 days.
SUBSTITUTION TIP: Feel free to swap any diced fruits or veggies you like in this versatile
salad. You may want to choose ingredients based on what’s in season near you.
Per Serving (1 container): Calories: 419; Fat: 13g; Protein: 44g; Total Carbs: 34g; Net Carbs: 46g;
Fiber: 8g; Sugar: 12g; Sodium: 198mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGETARIAN
SIMPLE LENTIL SALAD
19% Fat
23% Protein
58% Carbs
MAKES 2 SERVINGS
PREP TIME: 10 minutes
This delicious, high-protein salad comes together in just minutes. It’s a
great choice when you are looking for a simple, inexpensive, plantbased meal or side. And the best part? It takes less than 10 minutes to
make.
1 (19-ounce) (540ml) can lentils, drained
½ cup (90g) finely chopped red bell pepper
½ cup (90g) finely chopped yellow bell pepper
1 celery stalk (38g), finely chopped
¼ cup (40g) finely chopped red onion
1 carrot, peeled and shredded
Juice of ½ lemon (30ml)
1 tablespoon (15ml) extra-virgin olive oil
1 teaspoon (5ml) honey
Sea salt
Freshly ground black pepper
1. In a large bowl, mix together the lentils, peppers, celery, onion, and
carrot.
2. In a small bowl, whisk together the lemon juice, olive oil, and honey, and
pour over the salad.
3. Season with salt and pepper.
4. Divide the salad evenly between 2 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. Serve cold, or to heat, microwave for 30-second intervals.
INGREDIENT TIP: Lentils come in multiple varieties—red, black, brown, and French, to name
a few—and you can feel free to experiment with them in this recipe.
Per serving (1 container): Calories: 378; Fat: 8g; Protein: 22g; Total Carbs: 58g; Net Carbs: 38g;
Fiber: 20g; Sugar: 11g; Sodium: 41mg
DAIRY-FREE
GLUTEN-FREE
VIETNAMESE BEEF NOODLE BOWL
31% Fat
22% Protein
47% Carbs
MAKES 4
SERVINGS
PREP TIME: 10 minutes, plus at least 30 minutes
COOK TIME: 15
|
to marinate
minutes
Forget takeout. You can make Vietnamese food at home, even if you’re
a beginner. In this recipe, beef strips get treated to a tasty marinade.
Then we pair them with rice noodles and veggies.
4 garlic cloves (20g), minced, divided
3½ tablespoons (30ml) fish sauce, divided
2½ tablespoons (12g) coconut sugar, divided
1 tablespoon (15ml) tamari or soy sauce, divided (tamari if gluten-free)
2 scallions (30g), green parts only, chopped, divided
¾ pound (365g) beef stir-fry strips
8 ounces (225g) rice noodles
1 tablespoon (15ml) freshly squeezed lime juice
1 tablespoon (15ml) rice vinegar
½ teaspoon (1g) peeled and minced fresh ginger
2 tablespoons (30ml) coconut oil, divided
Salt
Freshly ground black pepper
3 to 4 shallots (45 to 60g), chopped
3 carrots, peeled and shaved (220g), divided
½ English cucumber (100g), julienned, cucumber, divided
¼ cup (40g) peanut pieces, divided
¼ cup (15g) finely chopped fresh cilantro, divided
1. In a large bowl, mix together 3 minced garlic cloves, 2 tablespoons of
fish sauce, 1 tablespoon of coconut sugar, the tamari, and half of the
scallions. Add the beef to the bowl, stir to coat evenly, cover with a lid or
plastic wrap, and place in the refrigerator to marinate for 30 to 60 minutes.
2. Bring a large pot of water to a boil. Remove from the heat, add the rice
noodles, stir, and let sit for 5 to 7 minutes. Drain and rinse with cold water.
3. In a small bowl, mix together the remaining 1½ tablespoons of coconut
sugar, 1½ tablespoons of fish sauce, and 1 garlic clove, as well as the lime
juice, rice vinegar, and ginger, and set aside.
4. In a large skillet over high heat, melt 1 tablespoon of coconut oil. Add the
beef and the marinade. Cook for 2 to 3 minutes, or until the marinade
evaporates. Turn down the heat to medium-high and cook until only slightly
pink inside, 1 to 2 more minutes. Season with salt and pepper and set aside.
5. In a small saucepan over medium heat, melt the remaining 1 tablespoon
of coconut oil. Add the shallots and fry for 8 to 10 minutes, until golden
brown and crispy. Remove from the heat.
6. Divide the noodles evenly among 4 airtight containers, then top with the
carrots, cucumber, the remaining scallions, shallots, and the beef. Top each
bowl with 1 tablespoon of peanut pieces and 1 tablespoon of cilantro, and
seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. Reheat in the microwave for 30-second intervals.
Per serving (1 container): Calories: 486; Fat: 16g; Protein: 26g; Total Carbs: 59g; Net Carbs: 55g;
Fiber: 4g; Sugar: 10g; Sodium: 1685mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
CHICKEN TORTILLA SOUP
43% Fat
50% Protein
7% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 30 minutes
Chicken tortilla soup is always a favorite choice on restaurant menus,
so it’s nice to be able to make it at home, too. This low-calorie version is
made with plenty of fresh veggies and is a great way to use up leftover
chicken.
4 cups (950ml) low-sodium chicken stock
1 tablespoon (15ml) avocado oil
½ medium white onion (165g), diced small
1 garlic clove (5g), minced
¼ jalapeño, seeded and minced (5g)
1 tomato, diced (60g)
1 cup (140g) cooked, diced chicken breast
1 tablespoon (15ml) freshly squeezed lime juice
¼ teaspoon (0.4g) dried oregano
⅛ teaspoon (0.2g) freshly ground black pepper
1. In a medium stockpot, bring the chicken stock to a simmer.
2. In a large skillet, heat the avocado oil. Add the onion and sauté for about
3 to 4 minutes, until slightly tender. Add the garlic and jalapeño, and sauté
for another few minutes, until softened.
3. Add the tomato to the skillet, and sauté for another 3 to 4 minutes, until
tender.
4. Add the sautéed veggies, cooked chicken, lime juice, oregano, and
pepper to the broth and simmer for about 15 minutes. Remove from the heat
and cool.
5. Divide the soup evenly among 4 airtight storage containers or jars and
seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. To reheat, microwave uncovered on high for 1 to 2 minutes.
BULKING: Feel free to garnish the soup with corn tortilla chips, grated Monterey Jack cheese,
or diced avocado (or even all three) just before eating.
Per serving: Calories: 104; Fat: 5g; Protein: 13g; Total Carbs: 2g; Net Carbs: 1g; Fiber: 1g; Sugar:
1g; Sodium: 464mg
GLUTEN-FREE
NUT-FREE
BEST BUNLESS BURGERS
40% Fat
50% Protein
10% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 20 minutes
These bunless burgers offer all of the protein of regular hamburgers,
plus the extra goodness of extra veggies. And, if you’re thinking
“bunless” just means lettuce leaves around your burger, think again!
These use portobello mushrooms as a bun.
1 pound (454g) extra-lean ground beef
1 large egg
3 tablespoons (42g) chopped cooked spinach, squeezed dry
1 tablespoon (15g) grated onion
½ teaspoon (3g) sea salt
Freshly ground black pepper
3 tablespoons (50g) grated medium cheddar cheese
4 portobello mushrooms (320g), stemmed
Extra-virgin olive oil, for brushing
4 romaine lettuce leaves (100g)
4 ripe tomato slices (60g)
1. In a medium bowl, combine the beef, egg, spinach, onion, salt, and
pepper. Divide into 4 large, patty-size portions and 4 small portions.
2. Form the large portions into patties. Make an indentation in the center of
each patty, and fill each with about 2 teaspoons of cheddar cheese.
3. Flatten the small portions of the beef mixture and seal over top of the
cheese.
4. In a broiler pan under a broiler on high heat or on a hot grill, broil or grill
the patties for 10 minutes, flipping once, until cooked through.
5. Brush the mushrooms with olive oil. Season with salt and pepper.
6. In the broiler pan under high heat or on a grill, cook the mushroom caps
for 6 to 8 minutes, until browned and slightly tender. Let cool.
7. In each container, place 1 mushroom and top with one burger patty. Store
the lettuce and tomato in separate containers. Top the burgers when ready to
serve.
Refrigerate: Store for up to 5 days. To reheat, microwave uncovered on
high for 1 to 2 minutes.
NUTRITION TIP: For extra protein during a maintenance or bulking phase, top with a fried
egg.
Per serving: Calories: 254; Fat: 11g; Protein: 32g; Total Carbs: 6g; Net Carbs: 4g; Fiber: 2g; Sugar:
2g; Sodium: 252mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
BODYBUILDER BROCCOLI SALAD
41% Fat
14% Protein
45% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
Who knew broccoli could be so delicious? You’ll have a hard time
getting tired of this sweet, creamy, and tangy salad that tastes much
more decadent that it actually is. It’s a great way to fit in your daily
dose of fruits and veggies, and it holds up incredibly well in the
refrigerator. Bring it to any potluck or picnic and you’re sure to delight
your guests.
2 tablespoons (30ml) pure maple syrup
1 tablespoon (15ml) freshly squeezed lemon juice
2 to 3 tablespoons (30 to 60g) light mayonnaise
½ cup (115g) nonfat plain Greek yogurt
1 broccoli head (225 to 300g), finely chopped
¼ cup (40g) finely chopped red onion
¼ cup (35g) raw sunflower seeds
¼ cup (14g) dried cranberries
½ cup (70g) fresh blueberries
1. In a small bowl, mix the maple syrup, lemon juice, mayonnaise, and
yogurt. Set aside.
2. In a large bowl, combine the broccoli, onion, sunflower seeds,
cranberries, and blueberries. Add the dressing, and stir until well combined.
3. Divide the salad evenly among 4 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
INGREDIENT TIP: Add slivered almonds for an extra bit of crunch in this salad.
Per serving (1 container): Calories: 174; Fat: 8g; Protein: 6g; Total Carbs: 22g; Net Carbs: 18g;
Fiber: 4g; Sugar: 13g; Sodium: 117mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
CURRIED RED LENTIL SOUP
31% Fat
20% Protein
49% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 20 minutes
I love experimenting with different cuisines. This Curried Red Lentil
Soup is a vegan bowl of comfort with the flavors of India. And with a
whopping 18 grams of fiber, it’s sure to keep you full for hours. If you
have some fat macros left over at the end of the day, it’s even better
topped with some chopped avocado and fresh cilantro.
2 tablespoons (30ml) coconut oil
¾ cup (86g) finely chopped white onion
½ cup (60g) finely chopped carrots
Pinch sea salt
2 garlic cloves (10g), minced
1½ tablespoons (9.5g) curry powder
1 teaspoon (2.1g) ground cumin
1 teaspoon (2.3g) ground cinnamon
5 cups (1,180ml) vegetable stock, divided
1 cup (192g) canned red lentils, rinsed and drained
¾ cup (56g) chopped potato
1 dried bay leaf
1 tablespoon (15ml) freshly squeezed lemon juice
¼ cup (15g) finely chopped fresh parsley
Sea salt and black pepper
1. In a large stockpot, melt the coconut oil. Add the onion, carrots, and salt.
Stir, and sweat over medium heat until the onion is translucent, 5 to 7
minutes.
2. Stir in the garlic, curry powder, cumin, and cinnamon until combined.
Continue cooking for about 1 minute more, or until fragrant, then add ½ cup
of vegetable stock and cook for about 5 more minutes, or until the
vegetables have softened and the liquid has reduced slightly.
3. Add the remaining 4½ cups of stock and the lentils, potato, and bay leaf,
and stir to combine. Increase the heat to high and bring to a boil, then
reduce the heat to medium-high and simmer, uncovered, for 15 to 20
minutes, until the potatoes are cooked through. Make sure to stir regularly
so the lentils don’t burn.
4. Turn off the heat, and stir in the lemon juice and parsley. Remove the bay
leaf. Season with salt and pepper. Let cool completely.
5. Divide the soup evenly among containers and seal.
Refrigerate: Store for up to 1 week. To reheat, microwave at 30-second
intervals, stirring in between, or on low on the stovetop.
MAKE-AHEAD TIP: To get a jump on this recipe, chop the vegetables the night before and
stash them in the refrigerator. Pull them out when you’re ready to cook.
Per serving: Calories: 287; Fat: 10g; Protein: 14g; Total Carbs: 42g; Net Carbs: 24g; Fiber: 18g;
Sugar: 5g; Sodium: 978mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
GRILLED MEDITERRANEAN
CHICKEN KABOBS
45% Fat
35% Protein
20% Carbs
MAKES 6 SERVINGS (2 SKEWERS
EACH)
PREP TIME: 10
minutes
|
COOK TIME: 10 to 20
minutes
Fire up the grill! There’s something so fun about eating food off of a
skewer, like these chicken kabobs. Even kids will enjoy pulling off
chunks of chicken and grilled mushrooms from sprigs of rosemary to
pop in their mouths in this recipe.
12- to 18-ounce (350 to 530g) boneless, skinless chicken breast
6 to 8 (60g) fresh shiitake mushrooms
12 fresh rosemary sprigs
Sea salt
Freshly ground black pepper
¼ cup (60ml) extra-virgin olive oil
1. Heat a grill to medium-high or preheat the oven to 425ºF.
2. Cut the chicken into half-inch cubes.
3. Wash the mushrooms. Trim and discard the stems.
4. Cut enough of the mushrooms into half-inch dice to produce 24 pieces.
5. Skewer 3 pieces of chicken and 2 pieces of mushroom alternately onto
each rosemary sprig.
6. Season the skewers with salt and pepper, and brush with olive oil.
7. Grill the skewers over medium heat for 6 to 8 minutes, or until any
chicken juices run clear. If using the oven, bake for 18 to 20 minutes,
flipping the skewers once halfway through cooking. Let cool.
8. Into each of 6 airtight storage containers, place 2 skewers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
NUTRITION TIP: Add extra veggies, like onions, peppers, or zucchini, to these skewers for an
extra dose of vitamins and minerals. Serve with pita and hummus for a complete meal.
Per serving: Calories: 293; Fat: 15g; Protein: 26g; Total Carbs: 15g; Net Carbs: 12g; Fiber: 3g;
Sugar: 4g; Sodium: 305mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
FLANK STEAK WITH PAN-SEARED
BRUSSELS SPROUTS
58% Fat
30% Protein
12% Carbs
MAKES 4
SERVINGS
PREP TIME: 5 minutes, plus 1 hour to
marinate
|
COOK TIME: 20
minutes
A lot of people think they don’t like Brussels sprouts—but I’m
convinced that’s only because they’ve only ever eaten the boiled-todeath variety. These sautéed leafy greens with marinated flank steak
are hearty and will make you a convert.
6 tablespoons (90ml) extra-virgin olive oil
1½ tablespoons (22.5ml) red wine vinegar
2 garlic cloves (10g), minced
1½ tablespoons (21g) honey
¾ teaspoon (4.5g) sea salt
¼ teaspoon (0.4g) freshly ground black pepper
1 pound (453g) flank steak, sliced into strips
Nonstick cooking spray
1 pound (453g) Brussels sprouts, halved
1. In a medium bowl, whisk together the olive oil, vinegar, garlic, honey,
salt, and pepper.
2. Place the steak strips in a baking dish or bowl and top with two-thirds of
marinade. Cover and chill for an hour.
3. Spray a large sauté pan or skillet with cooking spray and heat over
medium-high heat. Add the Brussels sprouts and sauté 8 to 10 minutes,
stirring frequently, until lightly brown. Pour the remaining marinade in the
pan and cook just until the Brussels sprouts are coated and the sauce has
reduced.
4. Divide the Brussels sprouts evenly among 4 containers.
5. Remove the steak from the marinade and place it in the pan (still on
medium-high heat). Discard any extra marinade.
6. Pan fry for about 4 minutes per side, or until the steak is only slightly
pink inside. Let cool.
7. In each container, place 4 ounces of steak strips on top of the Brussels
sprouts.
Refrigerate: Store for up to 5 days. To reheat, microwave uncovered on
high for 1 or 2 minutes.
REPURPOSE TIP: Serve this recipe over rice or couscous. With its built-in sauce, it’s great to
have something to soak up the extra flavor.
Per serving: Calories: 477; Fat: 31g; Protein: 36g; Total Carbs: 17g; Net Carbs: 13g; Fiber: 4g;
Sugar: 9g; Sodium: 531mg
Healthy Quinoa Salad
6
VEGETABLES AND GRAINS
Arugula Salad with Beets and Goat Cheese
Baked Butternut Squash
Brussels Sprouts in Pecan Butter
Stir-Fried Asparagus with Shiitake Mushrooms
Healthy Quinoa Salad
Maple-Glazed Carrots
Popeye’s Favorite Spinach
Thyme-Cauliflower Purée
Veggie Fried Rice
GLUTEN-FREE
VEGETARIAN
ARUGULA SALAD WITH BEETS AND
GOAT CHEESE
70% Fat
12% Protein
18% Carbs
MAKES 3 SERVINGS
PREP TIME: 10 minutes
You will never feel deprived digging into this incredibly delicious and
hearty salad. Spicy arugula (aka rocket) is balanced with creamy goat
cheese, sweet beets, and crunchy walnuts to make this meal super
filling and rich in flavor. Plus, bodybuilders will benefit from the
addition of beets, which are nutritional powerhouses known for
improving athletic performance, decreasing inflammation, and
speeding up fat loss.
3 tablespoons (45ml) extra-virgin olive oil
3 tablespoons (45ml) freshly squeezed lemon juice
3 tablespoons (45ml) Dijon mustard
1 tablespoon (15ml) pure maple syrup
3 beets (500g), peeled, chopped, and cooked
6 tablespoons (114g) crumbled feta cheese, divided
6 tablespoons (96g) walnut pieces, divided
9 cups (190g) arugula, divided
1. In a small bowl, mix together the olive oil, lemon juice, mustard, and
maple syrup.
2. Into each of 3 airtight storage containers or jars, in this order, place a
heaping 3 tablespoons of dressing topped by one-third of the chopped beets,
2 tablespoons of feta, 2 tablespoons of walnuts, and finally 3 cups of
arugula. To serve, shake the jar or container before opening.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
NUTRITION TIP: Increase protein in this salad by adding diced chicken or ham.
Per serving (1 mason jar): Calories: 346; Fat: 27g; Protein: 10g; Total Carbs: 20g; Net Carbs: 15g;
Fiber: 5g; Sugar: 15g; Sodium: 484mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
BAKED BUTTERNUT SQUASH
34% Fat
4% Protein
62% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 50 minutes
Butternut squash is delicious just about any way it’s prepared, but it
sure can be a hassle to chop up. Make things easy on yourself by
purchasing a bag of presliced butternut squash chunks at the grocery
store. You’ll be well on your way to enjoying this sweet-and-spicy side.
1 pound (453g) butternut squash, chopped
Sea salt
Freshly ground black pepper
¼ teaspoon (0.6g) ground cinnamon
⅛ teaspoon (0.3g) chili powder
2 tablespoons (30ml) pure maple syrup
2 tablespoons (30ml) freshly squeezed lime juice
1 tablespoon (15ml) coconut oil
1. Preheat the oven to 350ºF.
2. In a large bowl, mix the squash, salt, pepper, cinnamon, and chili powder.
3. Place the squash on a baking sheet or roasting pan, and drizzle with the
maple syrup, lime juice, and coconut oil.
4. Bake, uncovered, for about 50 minutes, or until tender, stirring once
halfway through baking. Remove from the oven and let cool.
5. Divide the squash evenly among 4 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Though this recipe calls for coconut oil, you could substitute olive oil or
avocado oil, if you prefer.
Per serving: Calories: 105; Fat: 4g; Protein: 1g; Total Carbs: 20g; Net Carbs: 16g; Fiber: 4g; Sugar:
8g; Sodium: 6mg
GLUTEN-FREE
VEGETARIAN
BRUSSELS SPROUTS IN PECAN
BUTTER
76% Fat
8% Protein
16% Carbs
MAKES 6 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 20 minutes
Boring Brussels sprouts get special treatment in this sophisticated side
dish with the delicious addition of browned butter and pecans. These
are so addictive you’ll find yourself making this dish over and over
again. Top with fresh thyme for deeper flavor and serve alongside your
favorite meat or fish.
Sea salt
1 pound (453g) Brussels sprouts
4 tablespoons (50g) butter
1 cup (125g) chopped pecans
Freshly ground black pepper
1. Bring a large pot filled halfway with water to boil over high heat. Salt the
water.
2. Meanwhile, trim the Brussels sprouts and mark an X in the bottom of
each with a paring knife to promote even cooking.
3. Boil the Brussels sprouts in the salted water until tender, about 10
minutes.
4. Drain the water and cover the pot to keep the Brussels sprouts warm.
5. In a small sauté pan over medium heat, heat the butter until it turns nut
brown, about 5 minutes. Add the pecans and toss until browned, 2 to 3
minutes.
6. Add the Brussels sprouts and toss to reheat, seasoning with salt and
pepper to taste.
7. Divide the Brussels sprouts evenly among 6 airtight containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
BULKING: Sprinkle a bit of Parmesan cheese on top of the Brussels sprouts before serving.
CUTTING: Halve the amount of pecans.
Per serving: Calories: 232; Fat: 21g; Protein: 5g; Total Carbs: 10g; Net Carbs: 5g; Fiber: 5g; Sugar:
2g; Sodium: 72mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
STIR-FRIED ASPARAGUS WITH
SHIITAKE MUSHROOMS
42% Fat
15% Protein
43% Carbs
MAKES 3 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 10 minutes
Did you know that mushrooms are extremely high in antioxidants,
fiber, and micronutrients? In this recipe, you’ll stir-fry these super
healthy fungi with asparagus, ginger, and garlic for a fragrant, Asianinspired side dish.
8 ounces (225g) asparagus
6 ounces (170g) fresh shiitake mushrooms
1 tablespoon (15ml) sesame oil
2 teaspoons (8g) minced fresh garlic
1 teaspoon (4g) peeled and minced fresh ginger
Crushed red chilies
1. Trim and discard the ends of the asparagus, and slice on the bias into 2inch pieces. Wash and stem the mushrooms, and slice the caps into ½-inch
slices.
2. In a large sauté pan or skillet over medium-high heat, heat the sesame oil.
3. Add the garlic and ginger, and stir-fry for a few seconds.
4. Add the mushrooms and asparagus, and stir-fry for 1 minute.
5. Add the crushed chilies and continue to stir-fry until the asparagus is
nearly tender, about 3 minutes. Let cool.
6. Divide the vegetables evenly among 3 storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 4 days.
To reheat, microwave uncovered on high for 1 to 2 minutes.
SUBSTITUTION TIP: Add as many veggies as you like to this stir-fry. Simply increase the
sesame oil based on the increased volume and toss in sliced red bell peppers, bean sprouts, or
carrots.
Per serving: Calories: 106; Fat: 5g; Protein: 4g; Total Carbs: 15g; Net Carbs: 10g; Fiber: 5g; Sugar:
5g; Sodium: 140mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
HEALTHY QUINOA SALAD
49% Fat
12% Protein
39% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 20 minutes
Need a light side for a Mediterranean meal? This quinoa salad has you
covered. With red bell pepper, onion, cucumber, and mint, it’s a
refreshing grain dish that also works well as a healthy take-to-work
lunch.
1 cup (240ml) vegetable broth
½ cup (85g) quinoa, rinsed
½ red bell pepper (75g), chopped
½ medium onion (60g), chopped
¼ English cucumber (50g), peeled, seeded, and chopped
2 tablespoons (22g) finely chopped fresh mint
Juice of ½ lime (30ml)
2 tablespoons (30ml) extra-virgin olive oil
Sea salt
Freshly ground black pepper
1. In a medium saucepan, bring the vegetable broth to a boil.
2. Add the quinoa, cover, and reduce the heat to medium-low. Cook for
about 15 minutes, or until all liquid is absorbed.
3. In a medium bowl, combine the quinoa, bell pepper, onion, cucumber,
mint, lime juice, and olive oil. Season with salt and pepper, and mix well.
4. Divide the salad evenly among 4 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 5 days.
BULKING: Top this grain salad with diced chicken or steak to make it more filling and add
extra protein.
Per serving: Calories: 165; Fat: 9g; Protein: 5g; Total Carbs: 18g; Net Carbs: 16g; Fiber: 2g; Sugar:
2g; Sodium: 194mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
MAPLE-GLAZED CARROTS
41% Fat
3% Protein
56% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 15 minutes
This simple side dish adds to carrots’ natural sweetness with a buttery
maple syrup sauce. Try them as a rich-but-healthy side to complement
almost any main dish, especially a savory meat. And feel free to
experiment with other herbs besides parsley (like thyme or dill) to find
your favorite flavor.
Sea salt
2½ pounds (1.1kg) carrots
4 tablespoons (56g) butter
Freshly ground black pepper
¼ cup (60ml) pure maple syrup
1 tablespoon (3.8g) chopped fresh parsley
1. Fill a large saucepan halfway with water and bring it to a boil over high
heat. Salt the water.
2. Peel the carrots, and cut into 1-inch pieces.
3. Parboil the carrots in the salted water for about 2 minutes.
4. Drain the carrots. Wipe out the saucepan, melt the butter over medium
heat, and sauté the carrots until nearly tender, 10 to 15 minutes.
5. Season with salt and pepper, and add the maple syrup. Garnish with the
parsley.
6. Divide the carrots evenly among 4 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days. To reheat, microwave uncovered on high for 1 to 2 minutes.
CUTTING: Reduce the amount of butter to as little as 1 tablespoon.
Per serving: Calories: 266; Fat: 12g; Protein: 2g; Total Carbs: 40g; Net Carbs: 33g; Fiber: 7g; Sugar:
25g; Sodium: 273mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
POPEYE’S FAVORITE SPINACH
64% Fat
23% Protein
13% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 20 minutes
If you’ve never tried creamed spinach, you’re in for a treat. This veggie
side dish includes eggs for added protein. Serve with roast beef, pork,
chicken, or any other meat for a well-rounded meal.
2 tablespoons (30ml) extra-virgin olive oil
½ large yellow onion (80g), finely chopped
2 (10-ounce) packages (600g) chopped frozen spinach, slightly thawed
2 garlic cloves (10g), crushed
3 large eggs
Sea salt
Freshly ground black pepper
1. In a medium saucepan over medium heat, heat the olive oil. Add the
onion and sauté, stirring occasionally, for about 2 minutes.
2. Add the spinach and continue to cook uncovered for 2 more minutes,
stirring regularly. Cover and continue cooking at a low temperature for
about 15 more minutes, until the spinach is fully cooked.
3. Add the garlic and eggs, and stir just until the eggs are fully cooked.
Season with salt and pepper. Remove from the heat and let cool.
4. Divide the spinach and eggs evenly among 4 airtight storage containers
and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. Reheat in the microwave at 30-second intervals or over low heat on
the stovetop.
INGREDIENT TIP: Spinach is a super-nutritious leafy green. One cup contains half your day’s
vitamin A requirement, as well as other valuable nutrients like vitamin K, folate, and manganese.
Per serving (1 container): Calories: 154; Fat: 11g; Protein: 9g; Total Carbs: 8g; Net Carbs: 3g;
Fiber: 5g; Sugar: 2g; Sodium: 154mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
THYME-CAULIFLOWER PURÉE
60% Fat
20% Protein
20% Carbs
MAKES 6 SERVINGS
PREP TIME: 10 minutes
| COOK TIME: 10 minutes
For those looking for a low-carb, low-calorie side dish that replaces
mashed potatoes, this is it. The taste of thyme and the addition of the
two oils gives this healthy dish an indulgent, decadent feel.
3 cups (710ml) vegetable broth
2 medium (1.15kg) cauliflower heads, chopped into florets
3 garlic cloves (15g), minced
2 tablespoons (30ml) extra-virgin olive oil
2 tablespoons (30ml) coconut oil
1 tablespoon (2.4g) chopped fresh thyme
1 teaspoon (6g) sea salt, plus more for seasoning
¼ teaspoon (0.5g) freshly ground black pepper, plus more for seasoning
1. In a large stockpot, bring the broth to a boil and add the cauliflower.
2. Reduce the heat and simmer for 10 minutes.
3. Remove the cauliflower from the heat. Using a slotted spoon and
reserving the broth, remove the cauliflower from the broth and transfer to a
food processor.
4. Add the garlic, olive oil, coconut oil, thyme, salt, and pepper, and process
until puréed. If you want the mixture even, smoother, add a few tablespoons
of the hot broth and purée until smooth.
5. Season with additional salt and pepper. Let cool.
6. Divide the purée evenly among 6 airtight storage containers, and add a
protein of your choice to make a complete meal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. To reheat, microwave uncovered on high in 30-second intervals until
hot.
INGREDIENT TIP: Cauliflower is part of the cruciferous family of vegetables, which are
potent detoxifiers, cancer-fighters, and hormone-balancers! It’s also a great source of vitamin C,
folate, potassium, and dietary fiber, which are important for satiety and weight-loss, training
recovery, and a healthy immune system.
Per serving (1 container): Calories: 150; Fat: 10g; Protein: 7g; Total Carbs: 12g; Net Carbs: 7g;
Fiber: 5g; Sugar: 5g; Sodium: 752mg
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
VEGAN
VEGGIE FRIED RICE
13% Fat
7% Protein
80% Carbs
MAKES 6 SERVINGS
PREP TIME: 5 minutes
| COOK TIME: 30 minutes
Fried rice is the perfect meal for those times when you don’t have many
ingredients on hand. With a few basics, it comes together quickly to
make a simple meal or side dish. For extra protein, add a couple of eggs
with the stir-fried veggies.
2 cups (370g) basmati rice
1 teaspoon (1.2g) sea salt, plus more for seasoning
2 tablespoons plus 1 teaspoon (35ml) extra-virgin olive oil, divided
4 cups (950ml) water, plus 2 tablespoons (30ml), divided
½ medium onion (60g), finely chopped
½ red bell pepper (75g), finely chopped
½ yellow bell pepper (75g), finely chopped
1 celery stalk (38g), finely chopped
2 small tomatoes (120g), finely chopped
Freshly ground black pepper
1. In a large stockpot, combine the rice, salt, 1 teaspoon of olive oil, and 4
cups of water. Bring to a boil.
2. Once boiling, turn down the heat to low, cover, and continue to simmer
for 25 to 30 minutes, until the rice is tender and the water is absorbed.
3. Meanwhile, heat a large skillet over medium heat. Add the remaining 2
tablespoons of olive oil and the onion, and sauté for about 2 minutes.
4. Add the peppers, celery, and tomatoes and continue to sauté, stirring, for
2 more minutes. Season with salt and pepper.
5. Add 2 tablespoons of water, cover the saucepan with a lid, and steam the
vegetables for 5 to 7 more minutes, stirring occasionally. Remove from the
heat and set aside.
6. Once the rice is ready, add in the vegetables and stir to combine. If
needed, season with additional salt and pepper.
7. Divide the rice evenly among 6 airtight storage containers and seal.
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week. To reheat, microwave uncovered on high for 1 to 2 minutes.
MAKE-AHEAD TIP: Make this fried rice with leftover rice from another meal for easy meal
planning.
Per serving (1 container): Calories: 270; Fat: 4g; Protein: 5g; Total Carbs: 53g; Net Carbs: 51g;
Fiber: 2g; Sugar: 2g; Sodium: 324mg
Chocolate and Peanut Butter Protein Bars
7
SWEET AND SAVORY
SNACKS
Tuna Salad Rice Cakes
Chocolate and Peanut Butter Protein Bars
Chocolate-Coconut Energy Balls
Mint Chip Ice Cream Smoothie
Peanut Butter and Banana Nice Cream
Very Berry Ice Cream
Healthy Egg Salad on Rice Crackers
Cheesecake in a Cup
Lemon Drop Energy Balls
Cocoa-Cranberry Energy Balls
Cherry-Almond Energy Bites
Maple-Crunch Trail Mix
DAIRY-FREE
GLUTEN-FREE
NUT-FREE
TUNA SALAD RICE CAKES
43% Fat
34% Protein
23% Carbs
MAKES 2 SERVINGS
PREP TIME: 5 minutes
This tuna-avocado salad is one of my favorite meals ever. On lowercarb days, I like to eat it wrapped in a romaine lettuce leaf. Otherwise,
I spread it across the top of two rice cakes. You’ll love the five-minute
prep and creamy-meets-crunchy texture.
1 (6-ounce) (170g) can flaked tuna, packed in water, drained
1 avocado (150g), finely chopped
¼ red bell pepper (38g), chopped
1 celery stalk (38g), chopped
¼ red onion (40g), chopped
1 lemon wedge
Sea salt
Freshly ground black pepper
4 rice cakes (36g) or 4 large romaine lettuce leaves (24g)
1. In a medium bowl, mix the tuna, avocado, bell pepper, celery, and onion.
Season with a squeeze of lemon juice, salt, and pepper.
2. Divide the tuna salad evenly between 2 airtight storage containers and
seal. To serve, spread on the rice cakes or serve wrapped in 2 lettuce leaves.
(If taking this meal on the go, store the rice cakes or lettuce leaves
separately in a resealable plastic bag.)
Refrigerate: Store the airtight containers in the refrigerator for up to 1
week.
BULKING: Try melting a bit of shredded cheddar on top of the tuna for a melt.
Per serving (2 rice cakes): Calories: 332; Fat: 16g; Protein: 28g; Total Carbs: 25g; Net Carbs: 18g;
Fiber: 7g; Sugar: 2g; Sodium: 445mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
CHOCOLATE AND PEANUT BUTTER
PROTEIN BARS
56% Fat
18% Protein
26% Carbs
MAKES 10 (4-INCH) BARS
PREP TIME: 10 minutes, plus 1 hour to chill
Satisfy both your sweet tooth and your protein requirements with these
easy-to-make, no-bake, chocolate and peanut butter protein bars,
which taste a thousand times better than any commercial bar. Make
sure to use a great tasting protein powder, as it can really affect the end
result of the bars.
½ cup (128g) natural peanut butter
¼ cup (60ml) rice syrup or raw honey (rice syrup if vegan)
1 scoop plus 2 tablespoons (60g) vegan vanilla protein powder
1 tablespoon (15ml) almond milk
½ cup (24g) gluten-free quick oats
¼ cup (16g) dried cranberries
2 tablespoons (20g) mini dairy-free chocolate chips
2 tablespoons (17g) sunflower seeds
2 tablespoons (16g) pumpkin seeds
2 tablespoons (30g) hemp hearts
1 recipe Goes-With-Everything Chocolate Sauce (optional)
1. In a large bowl, stir together the peanut butter, rice syrup, protein powder,
and almond milk until smooth.
2. Mix in the oats, cranberries, chocolate chips, sunflower seeds, pumpkin
seeds, and hemp hearts with your hands, and form into a ball.
3. Using a rolling pin, roll out the dough to about half an inch thick, and use
the side of a knife to press the edges of the dough into a square. Set aside.
4. Drizzle the Goes-With-Everything Chocolate Sauce over the protein bar
(if using). Place in the fridge to chill for 1 hour before cutting into 10 bars.
Transfer to an airtight storage container or individual storage bags and seal.
Refrigerate: Store the airtight container or bags in the refrigerator for up to
1 week.
SUBSTITUTION TIP: Add (or subtract) any mix-ins you like to these bars. Nuts, dried
cherries, or peanut butter chips all make tasty additions.
Per serving (1 [4-inch] bar): Calories: 177; Fat: 11g; Protein: 8g; Total Carbs: 13g; Net Carbs: 11g;
Fiber: 2g; Sugar: 7g; Sodium: 12mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
CHOCOLATE-COCONUT ENERGY
BALLS
43% Fat
9% Protein
48% Carbs
MAKES 12 BALLS (2 PER SERVING)
PREP TIME: 10 minutes
I love how endlessly customizable energy balls can be. These little
snackers contain almonds and walnuts, along with cocoa powder and
vanilla protein powder, but you can just as easily mix and match other
nuts or use a chocolate-flavored protein powder to put your own spin
on them.
2 cups (350g) Medjool dates, pitted
½ cup (60g) walnuts
½ cup (75g) almonds
½ cup (40g) shredded unsweetened coconut
½ scoop (15g) vanilla vegan protein powder
2 tablespoons (14g) cocoa powder
1 tablespoon (14g) coconut oil
1 teaspoon (5ml) vanilla extract
½ teaspoon (1.1g) ground cinnamon
Pinch sea salt
1. In a food processor, combine the dates, walnuts, almonds, coconut,
protein powder, cocoa powder, coconut oil, vanilla, cinnamon, and salt.
Process until crumbly.
2. Remove from the food processor and roll into 1½-inch balls.
3. Transfer to an airtight container, or if using individual serving bags, place
2 balls per bag, and seal.
Refrigerate: Store the airtight container or bags in the refrigerator for up to
1 week.
SUBSTITUTION TIP: For a twist on the coconut-chocolate flavor of these energy balls, add a
dash of almond or rum extract to the food processor.
Per serving: Calories: 165; Fat: 8g; Protein 4g; Total Carbs: 25g; Net Carbs: 21g; Fiber: 4g; Sugar:
20g; Sodium: 7mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
MINT CHIP ICE CREAM SMOOTHIE
50% Fat
8% Protein
42% Carbs
MAKES 4 SMOOTHIE PACKS
PREP TIME: 5 minutes
Craving mint chocolate chip ice cream? This smoothie satisfies your
cravings and helps you sneak in a dose of greens at the same time.
Fresh mint and peppermint extract provide fresh, natural flavoring to
this smoothie, while Medjool dates adds sweetness without spiking
blood sugar.
FOR THE SMOOTHIE PACKS
4 large fresh or frozen bananas (480g), chopped, divided
12 cups (360g) baby spinach, divided
4 tablespoons (64g) cashew butter, divided
8 to 12 fresh mint leaves, divided
4 scoops (120g) vanilla vegan protein powder, divided
2 tablespoons (20g) raw cacao nibs or chocolate chips, divided
4 Medjool dates (98g), pitted, divided
28 ice cubes, divided
FOR THE SMOOTHIES
2⅔ cups (150ml) unsweetened almond, coconut, or hemp milk, divided
8 drops peppermint extract (0.4ml), divided
TO MAKE THE SMOOTHIE PACKS
Into each of 4 resealable freezer bags, place 1 banana, 3 cups of spinach, 1
tablespoon of cashew butter, 2 or 3 mint leaves, 1 scoop of protein powder,
½ tablespoon of cacao nibs, 1 Medjool date, and 7 ice cubes. Lay the bags
flat and remove as much air as possible before sealing. Store in the freezer
until ready to use.
TO MAKE A SMOOTHIE
In a blender, combine ⅔ cup of almond milk, 2 drops of peppermint, and
the contents of 1 smoothie pack. Blend until smooth.
Freeze: Store the airtight bags in the freezer for up to 3 months.
INGREDIENT TIP: Mint has been shown to relieve indigestion (and it always makes your
breath smell nice and fresh). If you have extra after making this smoothie, stir some into
lemonade, tea, or ice water for a little pop of flavor.
Per Serving (1 smoothie): Calories: 402; Fat: 8g; Protein: 4g; Total Carbs: 25g; Net Carbs: 16g;
Fiber: 9g; Sugar: 26g; Sodium: 255mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
PEANUT BUTTER AND BANANA NICE
CREAM
35% Fat
10% Protein
55% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
Who says ice cream needs to contain actual cream? Frozen bananas
add natural sweetness, and peanut butter adds richness and
creaminess, making this dairy-free version almost too good to be true.
High in carbohydrates, protein, and potassium, this nice cream makes a
great post-workout recovery snack.
FOR THE NICE CREAM PACKS
4 fresh or frozen bananas (480g), chopped, divided
4 tablespoons (64g) creamy peanut butter, divided
4 pinches ground cinnamon, divided
FOR THE NICE CREAM
4 to 8 tablespoons (60 to 120ml) almond or coconut milk, divided
2 teaspoons (10ml) vanilla extract, divided
Goes-With-Everything Chocolate Sauce (optional)
TO MAKE THE NICE CREAM PACKS
Into each of 4 resealable freezer bags, place 1 frozen banana, 1 tablespoon
of peanut butter, and a pinch of cinnamon. Lay the bags flat and remove as
much air as possible before sealing. Store in the freezer until ready to use.
TO MAKE THE NICE CREAM
In a blender, combine 1 to 2 tablespoons of almond milk, ½ teaspoon of
vanilla, and the contents of 1 smoothie pack, and blend until smooth.
Drizzle with the Goes-With-Everything Chocolate Sauce (if using).
Freeze: Store the airtight bags in the freezer for up to 2 weeks.
INGREDIENT TIP: This recipe only calls for a couple of tablespoons of coconut milk. If you
open a whole can and don’t have another immediate use for it, freeze it in a well-sealed container.
Per serving: Calories: 213; Fat: 9g; Protein: 6g; Total Carbs: 31g; Net Carbs: 27g; Fiber: 4g; Sugar:
17g; Sodium: 77mg
GLUTEN-FREE
VEGETARIAN
VERY BERRY ICE CREAM
14% Fat
6% Protein
80% Carbs
MAKES 5 (½-CUP) SERVINGS
PREP TIME: 5 minutes
What kind of ice cream comes in at only 125 calories per serving? The
kind you make with real fruit! With frozen berries and bananas, Greek
yogurt, and a bit of almond butter, this ice cream is as simple as can be.
Do yourself a favor by whipping up a batch and storing it in the freezer
for a sweet, creamy treat.
3 large, frozen bananas (408g), chopped
1 tablespoon (16g) almond butter
½ cup (70g) frozen sliced strawberries
¼ cup (70g) nonfat Greek yogurt
2 tablespoons (30ml) unsweetened vanilla cashew or almond milk
1. In a blender, combine the bananas, almond butter, strawberries, yogurt,
and cashew milk. Blend until well mixed.
2. Into each of 5 freezer-safe storage containers, place ½ cup of ice cream
and seal.
Freeze: Store the airtight bags in the freezer for up to 2 weeks.
NUTRITION TIP: Add a scoop of protein powder to this recipe if you’re working on increasing
your protein intake.
Per serving: Calories: 126; Fat: 2g; Protein: 3g; Total Carbs: 27g; Net Carbs: 24g; Fiber: 3g; Sugar:
18g; Sodium: 10mg
GLUTEN-FREE
NUT-FREE
VEGETARIAN
HEALTHY EGG SALAD ON RICE
CRACKERS
34% Fat
29% Protein
37% Carbs
MAKES 4 SERVINGS
PREP TIME: 5 minutes
So many convenience foods are super sweet, from granola bars to
cookies to fruit-flavored yogurt. While there’s nothing wrong with a
sweet snack here or there, sometimes it’s nice to have something
convenient to nosh that’s a bit more savory. This egg salad on rice
crackers fits the bill. Grab this one for a tasty pick-me-up after a
workout.
1 (3.5-ounce) (100g) package rice crackers (about 45 crackers), divided
6 hard-boiled eggs, peeled and chopped
½ cup (50g) finely chopped celery
¼ cup (40g) finely chopped onion
½ cup (110g) plain nonfat Greek yogurt
1 teaspoon (5g) Dijon mustard
1 tablespoon (3.8g) finely chopped fresh dill
Sea salt
Freshly ground black pepper
1. Divide the crackers evenly among 4 resealable plastic bags, placing about
10 to 12 per bag, and seal. Store in the pantry.
2. In a medium bowl, combine the hard-boiled eggs, celery, onion, yogurt,
mustard, and dill. Season with salt and pepper.
3. Divide the salad evenly among 4 airtight storage containers. Serve with
the crackers.
Refrigerate: Store the airtight containers in the refrigerator for up to 5
days.
BULKING: Substitute full-fat yogurt for the nonfat variety in this recipe.
Per serving: Calories: 201; Fat: 8g; Protein: 15g; Total Carbs: 20g; Net Carbs: 19g; Fiber: 1g, Sugar:
3g, Sodium: 247mg
VEGETARIAN
CHEESECAKE IN A CUP
35% Fat
22% Protein
43% Carbs
MAKES 4 SERVINGS
PREP TIME: 10 minutes
Just because you’re bodybuilding doesn’t mean you can’t indulge in the
occasional dessert. These mini cheesecakes come with built-in portion
control, as they’re made in individual cups. The best part? They’re nobake, making for a simple, easy treat. Here we top them with
blueberries and pecans for extra flavor.
FOR THE CRUST
⅔ cup (50g) graham cracker crumbs
2 tablespoons (30ml) coconut oil
FOR THE CHEESECAKE FILLING
1 cup (227g) nonfat vanilla Greek yogurt
1 cup (240g) low-fat cream cheese
1 tablespoon (15ml) honey
2 teaspoons (10ml) freshly squeezed lemon juice
1 cup (148g) fresh blueberries, divided
2 tablespoons (13g) crushed pecans, divided
TO MAKE THE CRUST
In a small bowl, stir together the graham cracker crumbs and coconut oil.
Into each of 4 round, airtight storage containers, place about 2½ tablespoons
of the graham cracker crumbs and pack down using a spoon. Place in the
freezer to firm up while you make the filling.
TO MAKE THE CHEESECAKE FILLING
1. In the bowl of a stand mixer or in a medium bowl using a hand mixer,
mix the yogurt, cream cheese, honey, and lemon juice until smooth and
creamy.
2. Remove the crust containers from the freezer, and to each, add about ¼
cup of the cream cheese filling. Smooth with a spoon, then top each with ¼
cup of fresh blueberries and ½ tablespoon of crushed pecans and seal.
Refrigerate: Store the airtight containers in the refrigerator for 3 to 5 days.
SUBSTITUTION TIP: For a gluten-free crust, replace the graham crackers with ¾ cup glutenfree oats, 1 tablespoon coconut oil, and 1 tablespoon coconut sugar, pulsed in a food processor
until smooth.
Per serving: Calories: 257; Fat: 10g; Protein: 14g; Total carbs: 30g; Net Carbs: 28g; Fiber: 2g;
Sugar: 18g; Sodium: 486mg
DAIRY-FREE
GLUTEN-FREE
VEGAN
LEMON DROP ENERGY BALLS
47% Fat
7% Protein
46% Carbs
MAKES 12 TO 14 ENERGY BALLS (2 BALLS PER SERVING)
PREP TIME: 10 minutes
These potent little lemony cancer-fighters are one of my favorite treats.
They taste just divine and are naturally high in minerals, antioxidants,
vitamin C, fiber, and heart-healthy fats, making them the perfect snack
for any time of day. I especially love them as a post-workout treat. Pop
one—or two, or three.
1¼ cups (310ml) raw cashews
10 Medjool dates (240g), pitted
½ cup (120ml) shredded, unsweetened coconut, divided
1 tablespoon (15ml) coconut oil
Zest of 1 lemon
1 tablespoon (15ml) freshly squeezed lemon juice
1. In a food processor, process the cashews until roughly ground so that
only tiny pieces remain. Remove from the food processor and set aside.
2. In the food processor, combine the dates, ¼ cup of coconut, and the
coconut oil and lemon zest, and process until the dates are mashed.
3. Add the ground cashews and lemon juice, and process until a ball of
dough starts to form.
4. Remove the dough from the food processor and, with your hands, roll
into 1½-inch balls.
5. In a shallow bowl, place the remaining ¼ cup of coconut and roll the
balls in the shredded coconut until well covered.
6. Into each of 6 resealable storage bags (freezer bags if freezing), place 2
energy balls, and seal.
Refrigerate: Store the airtight bags in the refrigerator for up to 2 weeks.
Freeze: Store the airtight bags in the freezer for up to 3 months.
SUBSTITUTION TIP: Energy balls are endlessly modifiable. Try experimenting with almonds
instead of cashews, or orange instead of lemon.
Per serving (2 energy balls): Calories: 265; Fat: 14g; Protein: 5g; Total Carbs: 35g; Net Carbs: 32g;
Fiber: 3g; Sugar: 24g; Sodium: 5mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
COCOA-CRANBERRY ENERGY
BALLS
78% Fat
8% Protein
14% Carbs
MAKES 20 ENERGY BALLS (2 PER SERVING)
PREP TIME: 10 minutes
There’s something whimsical and fun about these coconut-covered
cocoa-cranberry balls, almost like they just came in from a roll in the
snow. They’re perfect for a quick burst of energy after a workout, and
you’ll love their easy prep and portability.
¼ cup (64g) almond butter
3 tablespoons (16g) cocoa powder
2 tablespoons (28g) coconut oil
2 tablespoons (42g) honey
½ cup (69g) unsweetened shredded coconut, divided
¼ cup (33g) sunflower seeds
¼ cup (56g) hempseeds
¼ cup (31g) pecans
¼ cup (30g) dried cranberries
Pinch sea salt
1. In a medium bowl, combine the almond butter, cocoa powder, coconut
oil, and honey. Set aside.
2. In a food processor, combine ¼ cup of coconut with the sunflower seeds,
hemp seeds, pecans, cranberries, and salt. Pulse a few times, until they are a
coarse meal.
3. Add the meal to the bowl with the other ingredients and mix by hand
until the dough sticks together, then shape into 20 (1¼-inch) balls.
4. In a shallow bowl, place the remaining ¼ cup of coconut and roll the
balls in the shredded coconut until well covered.
5. Place in an airtight storage container, or if using individual resealable
storage bags, place 2 balls in each, and seal.
Refrigerate: Store in an airtight container or storage bags at room
temperature or refrigerated for up to 1 week.
CUTTING: Leave off the ¼ cup coconut for rolling.
Per serving (2 energy balls): Calories: 208; Fat: 18g; Protein: 4g; Total Carbs: 9g; Net Carbs: 6g;
Fiber: 3g; Sugar: 5g; Sodium: 33mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
CHERRY-ALMOND ENERGY BITES
40% Fat
10% Protein
50% Carbs
MAKES 12 SERVINGS (2 PER SERVING)
PREP TIME: 10 minutes
Many people consider cherries a “superfood” due to their high content
of polyphenols and vitamin C—antioxidants that help clean your cells
of damaging free radicals. While these are wonderful benefits, I’m
happy to eat them just for their taste. As always, the pairing of cherries
with almonds works beautifully in these energy balls.
¾ cup (68g) rolled oats
½ cup (70g) almonds
¼ cup (40g) cashews
¼ cup (31g) walnuts
¼ cup (10g) dried cherries
1 tablespoon (15g) ground flaxseed
1 tablespoon (14g) hemp seeds
6 large Medjool dates (144g), pitted and chopped
2 tablespoons (40g) honey
½ teaspoon (2.5ml) vanilla extract
Pinch sea salt
1. In a food processor, combine the oats, almonds, cashews, walnuts,
cherries, flaxseed, and hemp seeds. Pulse a few times, until they are a
coarse meal.
2. Add the dates, honey, vanilla, and salt, and continue to pulse until a
dough begins to form or the ingredients stick together. Shape into 12 (1¼inch) balls.
3. Place in an airtight container, or if using individual resealable storage
bags, place 2 balls in each, and seal.
Refrigerate: Store the airtight container or bags in the refrigerator for up to
1 week.
INGREDIENT TIP: For more almond flavor, add ½ teaspoon of almond extract to the food
processor along with the vanilla.
Per serving: Calories: 137; Fat: 6g; Protein: 3g; Total Carbs: 20g; Net Carbs: 16g; Fiber: 4g; Sugar:
12g; Sodium: 52mg
DAIRY-FREE
GLUTEN-FREE
VEGETARIAN
MAPLE-CRUNCH TRAIL MIX
44% Fat
6% Protein
50% Carbs
MAKES ABOUT 14 (½-CUP)
SERVINGS
PREP TIME: 5
minutes
|
COOK TIME: 25
minutes
When mid-afternoon hits and you need something sweet and crunchy
to snack on, this Maple-Crunch Trail Mix is just the thing. Sweetened
with maple syrup and spiced with cinnamon, nutmeg, and cloves, it’s a
tasty mixture you’ll want to keep on hand at all times. The addition of
pumpkin seeds and sunflower seeds means you’re also getting extra
fiber, iron, and magnesium.
4 cups (120g) Rice Chex cereal
½ cup (70g) raw pumpkin seeds
½ cup (70g) raw sunflower seeds
¼ cup (56g) coconut oil
¼ cup (60ml) pure maple syrup
1 teaspoon (2.3g) ground cinnamon
¾ teaspoon (0.9g) sea salt
Pinch ground nutmeg
Pinch ground cloves
½ cup (75g) raisins
½ cup (60g) dried cranberries
1. Preheat the oven to 350ºF. Line a baking sheet with parchment paper.
2. In a medium bowl, mix together the Chex, pumpkin seeds, and sunflower
seeds.
3. In a small saucepan over medium heat, melt the coconut oil. Remove
from the heat, and stir in the maple syrup, cinnamon, salt, nutmeg, and
cloves until well combined.
4. Pour over the Chex mixture and mix until evenly coated. Pour the
mixture onto the baking sheet.
5. Bake for 20 to 25 minutes, or until the Chex are crisp, making sure to stir
every 10 minutes or so.
6. Remove from the oven, and stir in raisins and dried cranberries.
7. Let cool completely before storing in the pantry in an airtight container.
SUBSTITUTION TIP: The wonderful thing about a snack like trail mix is its versatility.
Experiment with this recipe by substituting other crunchy or chewy mix-ins like slivered almonds
or other dried fruits for the ingredients listed.
Per serving (½ cup of trail mix): Calories: 143; Fat: 7g; Protein: 2g; Total Carbs: 19g; Net Carbs;
18g; Fiber: 1g; Sugar: 8g; Sodium: 181mg
Pineapple and Cottage Cheese Bowl
Measurement Conversions
Volume Equivalents (Liquid)
US STANDARD
2 TABLESPOONS
US STANDARD
(OUNCES)
1 FL. OZ.
METRIC
(APPROXIMATE)
30 ML
¼ CUP
½ CUP
1 CUP
1½ CUPS
2 CUPS OR 1 PINT
4 CUPS OR 1 QUART
1 GALLON
2 FL. OZ.
4 FL. OZ.
8 FL. OZ.
12 FL. OZ.
16 FL. OZ.
32 FL. OZ.
128 FL. OZ.
60 ML
120 ML
240 ML
355 ML
475 ML
1L
4L
Oven Temperatures
FAHRENHEIT (F)
CELSIUS (C)
(APPROXIMATE)
250°F
120°C
300°F
150°C
325°F
165°C
350°F
180°C
375°F
190°C
400°F
200°C
425°F
220°C
450°F
230°C
Volume Equivalents (Dry)
US STANDARD
⅛ TEASPOON
¼ TEASPOON
METRIC
(APPROXIMATE)
0.5 ML
1 ML
½ TEASPOON
2 ML
¾ TEASPOON
1 TEASPOON
1 TABLESPOON
¼ CUP
⅓ CUP
½ CUP
⅔ CUP
¾ CUP
1 CUP
2 CUPS OR 1 PINT
3 CUPS
4 CUPS OR 1 QUART
½ GALLON
1 GALLON
4 ML
5 ML
15 ML
59 ML
79 ML
118 ML
156 ML
177 ML
235 ML
475 ML
700 ML
1L
2L
4L
Weight Equivalents
US STANDARD
METRIC
(APPROXIMATE)
½ OUNCE
15 GRAMS
1 OUNCE
30 GRAMS
2 OUNCES
60 GRAMS
4 OUNCES
115 GRAMS
8 OUNCES
225 GRAMS
12 OUNCES
340 GRAMS
16 OUNCES OR 1 POUND
455 GRAMS
The Dirty Dozen and the Clean Fifteen™
A nonprofit environmental watchdog organization called Environmental
Working Group (EWG) looks at data supplied by the US Department of
Agriculture (USDA) and the Food and Drug Administration (FDA) about
pesticide residues. Each year it compiles a list of the best and worst
pesticide loads found in commercial crops. You can use these lists to decide
which fruits and vegetables to buy organic to minimize your exposure to
pesticides and which produce is considered safe enough to buy
conventionally. This does not mean they are pesticide-free, though, so wash
these fruits and vegetables thoroughly. The list is updated annually, and you
can find it online at EWG.org/FoodNews.
DIRTY DOZEN™
1. strawberries
2. spinach
3. kale
4. nectarines
5. apples
6. grapes
7. peaches
8. cherries
9. pears
10. tomatoes
11. celery
12. potatoes
†Additionally, nearly three-quarters of hot pepper samples contained pesticide residues.
CLEAN FIFTEEN™
1. avocados
2. sweet corn*
3. pineapples
4. sweet peas (frozen)
5. onions
6. papayas*
7. eggplants
8. asparagus
9. kiwis
10. cabbages
11. cauliflower
12. cantaloupes
13. broccoli
14. mushrooms
15. honeydew melons
* A small amount of sweet corn, papaya and summer squash sold in the United States is produced
from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically
modified produce.
Acknowledgments
I want to thank Brandy Shay at Shay Design for being instrumental in
connecting me with Callisto Media and making one of my lifelong dreams
of being a published author come true.
This book also could not have been written without the guidance and
patience of my editors at Callisto Media, who believed in me as I stumbled
my way through the writing and editing process.
Then there are those giants upon whose shoulders I stand. Two people
were instrumental in making this book come together. First, I want to thank
my incredible research assistant, Sarah Garone, a nutritionist and the writer
of the incredible blog A Love Letter to Food, who helped me immensely
throughout the writing process.
Second, but no less important, I have to give kudos to those who have
way more expertise in the kitchen than I do. You know, the actual chefs
among us. You taught me how to tweak my technique to transform a
traditionally bland bodybuilding diet into one bursting with flavor.
It’s a wonder any book was ever written by a mother and wife while
attending to the regular interruptions, emergencies, and ceaseless needs of
their family. Still, to my darling husband, Jamie, and my beautiful children,
I love you all so much and wouldn’t want to have it any other way!
Finally, my mom and dad would never forgive me if I didn’t
acknowledge their role in giving birth to me and making me into the woman
I am today (for better or worse), and for my darling mother, who at 77 years
old is still a genius in the kitchen and continues to cook every single meal
from scratch!
About the Author
MICHELLE VODRAZKA is the author of the best-selling book Help
Yourself to Seconds and the e-book Smart Snacking for Sports. She is a
sought-after nutrition and fitness expert, blogger, international speaker, and
corporate wellness consultant. She loves to share her knowledge of cooking,
nutrition, and fitness on her website and with audiences nationwide.
Michelle has worked in the health and fitness field since she was 18
years old and has gathered numerous certifications along the way. These
include certifications as a Culinary Nutrition Expert, Transformational
Nutrition Coach, Sports Nutritionist, Certified Plant-Based Chef, Yoga
Instructor, and Personal Trainer.
Michelle discovered her love for sports at the early age of four. She
participated in gymnastics at the national level growing up, then fell in love
with the gym culture in her early twenties and went on to compete in
bodybuilding at the national level. Michelle has used her education and
personal experience to help hundreds of other clients reach their own health
and fitness goals.
Michelle lives in Ottawa, Canada, with her family, where she loves
spending time exploring the outdoors and dreaming up new creations in her
kitchen. You can connect with Michelle on social media on Facebook,
Instagram, and on her website, michellevodrazka.com, where she shares her
knowledge of cooking, nutrition, and fitness.