DISCLAIMER: Greg Doucette is not a doctor or registered dietitian. The contents of this document should
not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem
- nor is it intended to replace the advice of a physician. All advice is hypothetical and for entertainment
purposes only. Always consult your physician or qualified health professional on any matters regarding
your health. All documents included or exchanged between Greg Doucette and the Client are not to be
copied, sold or redistributed without consent of Greg Doucette.
If you have seen many of my videos (which I assume you have since you’re
subscribed to my newsletter!) then you know that I believe that there is nothing
more important than living a healthy, active lifestyle. As you know, I have already
built a free training plan designed to help you follow my training principles and train
harder than last time! While I do believe that having a great training plan to allow
you to build muscle in the long term is important for increasing you NEAT
(Non-exercise activity thermogenesis) to allow you to burn more calories just by
carrying more muscle, having an excellent diet is the most important factor to allow
you to lose body fat while building muscle (MAINGAIN!).
In this free diet plan you will have access to some of my delicious, low
calorie-dense recipes that I use in all of my coaching plans and personal diet to allow
you to work towards your goals without ever feeling like you are on a “diet”. Following
the guidelines and tips layed out in this plan will help you to stay on track to
becoming a better butter burner and building a successful set of routines to keep
yourself on track working towards your goals!
HOW TO FOLLOW YOUR DIET
PLAN
1.
Follow your Meal Plan and try to do (or work up to doing) at least 150
minutes of moderate intensity cardio per week. Zone 2-3 cardio should be
considered moderate. Don’t worry about your HR. go by how you feel. It should
neither feel easy nor hard and you should still be able to carry a conversation.
2. I recommend you weigh yourself 5-7 times per week in the morning, and
record your weight in a notebook or application.
3. Take note of the median [the middle number] weight each week to know if
you are losing, maintaining, or gaining weight. The median is the “middle
number” for your weights that week, where you would arrange your weights
from lowest to highest and then use the number in the middle of that range.
Take a look at the example below of what finding that number would look like:
●
If you are losing weight at a rate of 0.25 - 1% of body weight loss per
week and feel good, don’t change anything.
●
If you are losing weight faster than 1% of body weight loss per week,
then eat more. Consider yourself lucky.
○
○
Losing weight faster than 1% body weight loss per week is too
fast– for most people, we don’t want you to lose muscle.
Keep in mind that the first week on a diet, you will likely lose a lot
of water weight. If the trend continues beyond a few weeks, eat
an optional snack everyday.
4. If you are not losing weight after 2-3 weeks following your Meal Plan,
implement one or more of the following changes:
a. Eat optional snacks less often or lower the calories of the snacks
b. Decrease the portion size of one of the meals during the day (whichever
meal you are the least hungry).
c. Add 50 minutes of cardio to your weekly total. If still not losing weight
continue to add more cardio in increments of 50 minutes
5. If you are still not losing weight and are very hungry, ensure that you are
setting realistic goals and that you are being healthy.
Tips for Sticking to your Diet!
Now that you have an understanding of your diet plan, read the following to improve
and maximize your adherence to the diet plan. It is inevitable that you will deviate
from the plan. Life happens, and it’s better to plan for the what if’s rather than
assume you will not face challenges along the way.
Do not consistently eat at the low end of the target calorie range.
○
The range is there for a reason. What matters at the end of the day is
average calorie intake. You do NOT need to eat the same amount of
calories each day in order to achieve your weight goals. What matters is
the average. Some days you will be hungrier than other days. You may
find that if you eat at the top end of the range consistently that you are
still losing weight. You may also find that on some days you just aren’t
as hungry. On those days you can feel free to eat less. The range is there
to provide you with flexibility in how much you eat on a day to day basis.
○
The Extra Snack option is included for a reason. If you’re starving, have
the snack and don't feel guilty about it as it’s included in the plan for a
reason.
Weigh your food with a scale whenever possible.
○
Ideally, you weigh your food with a food scale after it is cooked. This
ensures that you are minimizing the amount of water in the weight of
the food.
○
It's more accurate to track calories by weighing in grams when possible.
When going on Vacation OR away from home:
○
If you do wish to keep progressing on your diet while vacationing, one
thing you can do is reduce the total number of meals you usually eat. If
you normally eat 4-5 times per day, while on vacation you can reduce
this to 3 times per day. This is a good strategy because it accounts for
the fact that your meals will likely have higher calories than your normal
meals due to them being from restaurants and whatnot.
○
When on vacation, you can still incorporate many Circle Diet principles
into your daily eating. Continue to drink diet pop instead of regular pop.
Choose lean sources of protein and fruits and vegetables as sides as
opposed to fatty cuts of meat and high-calorie sides such as French
fries and onion rings. Eat plenty of fiber and lean protein everyday.
When drinking alcohol, choose light beer and low-calorie mixers such
as diet Coke or juice instead of regular. Stay away from fruit juices and
“traditional” breakfast foods such as muffins which are really just cakes.
Egg whites or whole eggs are a much better choice than bagels and
other forms of buttered bread
○
If there is some very high calorie-dense food you really want to eat, such
as pie or ice cream, you can have them, just be mindful that they are
calorie bombs which will likely result in you over-consuming on calories.
Try to eat a small portion whenever you go for something that is very
high in calorie density.
When cooking meat, rinse/strain it after it’s cooked to remove as much fat
as possible.
Incorporate as many low calorie-dense food options as possible.
○
Low calorie-dense foods may be found in the recipe section of this
book. They will leave you feeling fuller and more satiated on fewer
calories than high calorie-dense foods.
○
Low calorie-dense foods are typically higher in fiber and protein
compared to fats.
Feel free to use low-calorie sweeteners and condiments in order to make
lean protein dishes taste better.
○
Walden Farms syrup, FibrO, Stevia, low-calorie syrup, powdered peanut
butter, low-calorie BBQ sauce or ketchup, mustard, etc. are good
options for adding flavor to dishes that otherwise might be bland.
○
For example, you can top 0% fat Greek yogurt or cottage cheese with
low-calorie syrup. You can also enjoy chicken breast with mustard or
low-calorie BBQ sauce.
For coffee, avoid “CRAPPUCCINOs” and instead focus on lower-calorie
substitutions.
○
A good idea is to use low calorie almond milk and/or sugar free/calorie
free sweetener/creamer.
○
I add Walden Farms coffee creamer flavored Mocha and Walden
Farms chocolate syrup to my coffee. Try to use low calorie creamers
and SWEETENER whenever possible. I’ll have my own coffee creamer
available shortly as well!
Feel free to enjoy as much diet soda and sugar-free Jell-O as you like. No
limits on either of these.
Keep “trigger foods” out of the house, and keep high volume, low
calorie-dense foods like fruits, veggies and low fat popcorn in the house!
○
Looking at and smelling your favorite trigger foods all day will increase
your stress when dieting. It will make it HARDER. Make dieting EASY for
yourself by simply keeping them out of the house, or at the very least,
keep them out-of-sight, so that it’s at least temporarily out-of-mind.
○
Remove the candies from the candy jar sitting on your office desk.
Remove the jar of peanut butter from your pantry. Get rid of the
Haagen-Dazs ice cream tub in the freezer. Keep all of that crap AWAY
from arms’ length.
○
Don’t forget the saying, “out of sight, out of mind.” If you don’t see the
food, you’re a lot less likely to crave it. So, if you do keep trigger foods in
the house, at least try to keep them from your sight. Every time you see
your trigger food, you will have to rely on willpower to not eat it.
Try to incorporate a minimum of 150 minutes of moderate intensity
steady-state cardio per week.
○
Cardio is an extremely useful tool for weight loss. I always recommend
150 minutes minimum per week of moderate intensity cardio per week
to support cardiovascular health and lifelong sustainable weight loss.
○
Ultimately, the best form of cardio to do is the one you enjoy doing the
most, as it is not the type that is as important as the consistency in
doing it.
○
If you’re new to cardio, I suggest starting with walking outdoors or on a
treadmill. Walking is a familiar activity for your body, so it’s a good
introduction when building your cardio habits. It is low-impact, which
means you will have a very low chance of causing damage to your
joints. This is different from jogging, which is high-impact and can jar
your knees and hips.
○
Walking on a treadmill offers a greater chance for challenging yourself
to go harder than last time. This is because you can change the incline
and create a tougher cardio session. For example, on a treadmill, you
can start off at a flat/0% incline and increase in increments all the way
up to a 15% incline (or even to 30% or higher if you have a super fancy
treadmill). Walking on a treadmill at a 15% incline WILL challenge you. In
fact, walking on a 15% incline will burn double the calories as walking on
a flat surface, due to the fact that you’re carrying your body weight
uphill, which requires double the calorie expenditure compared to a flat
incline (assuming you’re walking at the same speed). While walking
outside is great too, when walking outside, you can’t find steep hills to
climb 100% of your time walking.
OFF-PLAN MEAL GUIDELINES
YES. You can eat meals that are not on your plan everyday. However you must try
to stay within your calorie ranges as at the end of the day it will always come
down to calories in and calories out as to whether or not you will lose weight.
With that being said, keep in mind that of course you must have enough protein,
healthy fats, fiber and micronutrients in order to keep your body healthy.
When eating off plan, it's important to try to stay within your given calories for
that meal by doing your best to estimate the calories in the foods that you are
eating.
How to manage off plan meals:
●
You can have an off plan meal (up to 750 calories) in exchange for any
regular meal (you just skip a meal to have the "off meal plan”). It's meant to be
a meal option that you are craving and may not be part of your diet plan in
order to allow you to live a normal/balanced lifestyle without feeling deprived.
○
If you end up eating more like 900 calories, DO NOT HAVE YOUR
OPTIONAL SNACKS FOR THAT DAY
○
If you eat closer to 1500 calories, then skip the 2 closest meals by
combining 2 meals into 1. This means eating 2 meals that day rather
than 3. YOU CAN STILL HAVE YOUR OPTIONAL SNACKS THAT DAY.
○
If you CHEAT REALLY BADLY like 1750+ calories, then skip the 2 closest
meals by combining 2 meals into 1. This means eating 2 meals that day
rather than 3. DO NOT HAVE OPTIONAL SNACKS THAT DAY.
Diet Plan - 3 meals 2300 cal + 1-2 snacks up to 250 cal
2300-2700 calories - 2500 calorie average
Meal 1: ~ 765 calories
1. 2 servings Anabolic French Toast 540 + 1 serving Fruit of choice 100 + 3/4 cup fat free
no sugar added Greek yogurt 100 + Up to 45 cals of Low Calorie Syrup 45 = 785
2. 2 servings French Toast Blueberry Pancake 660 + 1/2 serving fruit of choice 50 + low
calorie syrup 30 = 740
3. 2 servings Banana “No”tella French Toast Roll Ups 680 + 1/2 serving fruit of choice 50
+ low calorie syrup 30 = 760
4. 2 servings Egg White Avocado Rice Cake 780 = 780
5. 2 servings Ham & Cheese Omelette 590 + 1 ½ serving Fruit of choice 150 = 740
6. 1 cup (90g) Cream of Wheat or Oatmeal 330 + 1 ½ servings HTLT Whey + Casein
Protein 180 + 3/4 cup fat free no sugar added Greek yogurt 100 + 1 serving Fruit of
choice 100 + low calorie syrup 30 = 740
7. 2 slices Bread/toast 160 calories + 3 cups egg whites 360 + 65 calories of
Guacamole/Avocado/Turkey Bacon/Or any protein of choice 65 + 3/4 cup fat free no
sugar added Greek yogurt 100 + 1 serving Fruit of choice 100 = 785
Meal 2: ~ 765 calories
8. Beef Burger (140g extra lean ground beef 280 + 1 bread/bun 150 + Lettuce/pickles
whatever veggie 20 + (cond. SUGAR free Heinz ketchup/mustard/relish 30) 480 + 1
serving fruit or veggies of choice 100 + 1 Bag of Smart Pop Popcorn 200 = 780
9. 4 servings Extra Anabolic Pizza Pockets 780 = 780
10. 1 serving of Sloppy Greg “Open Faced” 550 + 3/4 cup fat free no sugar added Greek
yogurt 100 + 1 serving Fruit of choice 100 = 750
11. 2 servings “Flat Out” Pizza with Bison 620 + 3/4 cup fat free no sugar added Greek
yogurt 100 + 1/2 serving fruit or veggies of choice 50 = 770
12. 1 serving Chicken or Turkey on Joseph’s Lavash Wrap 410 + 3/4 cup fat free no sugar
added Greek yogurt 100 + 1 serving fruit or veggies of choice 100 = 610
13. 2 servings Spicy Shredded Chicken on Rice Cakes 750 = 750
14. 4 Servings of SMOKED SALMON PINWHEELS 800 = 800
Meal 3: ~ 765 calories
15. 3 servings Chicken Cacciatore 765 = 765
16. 180 g chicken/turkey OR 240g Haddock/Cod/Shrimp Or 220g YVES Veggie Cuisine
Original Ground Round OR 120 g salmon OR 135g extra lean steak/ground beef/BISON
OR 155 g extra lean ground turkey/chicken 240 + 2 cups rice OR 1 ¾ cups Cauliflower
mashed potato OR 450 g any potato 400 + 1 serving of veggies 100 + condiments 20 =
760
17. 2 servings Anabolic Meat Lasagna 690 + 1 serving fruit or veggies of choice 100 = 790
18. 2 servings Citrus Tilapia, Shrimp & Veggies 760 = 760 Cals
19. 1 serving of Pedon MORE THAN Pasta with Chicken & Tomato Sauce (Large) 545 + 1
serving Fruit of Choice 100 + 3/4 cup fat free no sugar added Greek yogurt 100 = 745
Cals
20. 3 servings Spicy Pork Chili Stew 750 = 750
21. 1 serving Whitefish with Coleslaw Tacos 420 + 1 Bag of Smart Pop Popcorn 200 + 1
1/2 serving fruit or veggies of choice 150 = 770
Snack Options: Up to 250 calories (You can have any snack you want as long as
it is within this calorie limit!)
1. 1 Blueberry Protein Muffin 160 or Carrot Apple Muffin 155
2. 1 SKOR Protein Bar (Medium Size Piece) 164 or CICO Bar 220
3. 1 Bag of Smart Pop Popcorn 200
4. Jelly Filled Pronut 160
5. 1 serving of Chocolate Strawberry Almond Proteinsicles 200
6. 1 small size serving of Chocolate PB Protein Ice Cream 190
7. 1 serving of Chocolate Protein Mug Cake 200
Widen Your Circle
THIS IS JUST A SMALL SAMPLE OF SOME OF THE FOODS YOU GET TO EAT
WHILE DIETING AND LOSING WEIGHT. IF YOU WANT MORE VARIETY AND MORE HIGH
PROTEIN AMAZING RECIPES GET MY FREAKING COOKBOOK.
FOR MORE INFORMATION ON HOW TO LOSE WEIGHT AND KEEP IT OFF MORE
LIFE GET MY CIRCLE DIET BOOK
Diet Considerations
When it comes to gaining or losing weight it all comes down to calories in
versus calories out!
Calories are simply a measure of how much energy is in the foods and drinks we
consume, and when you are taking in more calories than you burn this excess energy is stored
as fat in your body. This means that if you want to lose weight then you need to burn more
calories than you take in, which will trigger your body to burn fat for energy. This is because of
the first law of thermodynamics which tells us that energy can neither be created nor
destroyed, and there is no one who can break this law!
The First Law of Thermodynamics
Figure 1: Excerpt from the Circle Diet Book page 25, The First Law of Thermodynamics
Figure 2: Excerpt from the Circle Diet Book page 27, Calories In versus Calories Out
Following the first law of thermodynamics it really is as simple as Calories In versus
Calories Out to determine if you will gain, lose or maintain your weight. If you are eating more
calories than you burn you will Gain Weight, if you burn more calories than you eat you will
Lose Weight, and finally if you are burning and eating the same amount of calories you will
Maintain your Weight.
But How fast should you be losing weight?
One pound of fat is the equivalent of 3500 calories worth of stored energy, which means
that in order to lose this you need to burn 3500 more calories than you consume. This deficit of
3500 calories can be made up over a week, a month or even a year, it doesn’t matter as you will
still lose 1lb of fat regardless of how long it takes to achieve this deficit!
With this 3500 calorie deficit needed to lose 1 pound of fat in mind, you can lose 1 pound
of fat per week by creating a 500 calorie deficit each day through your diet and exercise routine.
Figure 3: Excerpt from the Circle Diet Book page 38, Creating a 3500 Calorie per week Deficit
I encourage you to lose weight at a rate of 0.5-1% of your body weight per week as this
will allow you to lose weight slowly and maximize your chances of not losing muscle and not
rebounding. In order to determine how much weight loss this is for you, take your current weight
and multiply it by 0.01 to find out what 1% weight loss would be (and then of course half of this
number is 0.5%). Below is an easy graphic you can use to find a rough estimate of what this
weight loss range looks like and how much of a calorie deficit is needed to create it.
Figure 4: Excerpt from the Circle Diet Book page 39, Weight Loss Ranges for Varying Body
Weights
Bringing it all Together to Reach your Goals
In order for you to be the healthiest version of yourself there are 3 main areas to focus
on; your diet, weight training routine and cardio! With this plan you have the guidelines and
principles to use to have a great diet routine for life, which you can use in addition to my free
training plan and a great cardio routine to become a Better Butter Burner and live a healthier
lifestyle!
To become a Better Butter Burner to help you lose weight you should be doing cardio!
When it comes to cardio please keep the FITT principles in mind;
● Frequency: You can do cardio up to 7 days a week
● Intensity: Moderate pace, if doing HIIT cardio do so less often
● Time: 30-60 minutes a day totalling 150-300 minutes a week
● Type: The most important thing is doing the type that you enjoy, and feel free to switch
things up
1. When Should You Do Your Cardio? Whenever You Want!
Figure 1: Excerpt from the Circle Diet Book page 134, Example Weekly Cardio Schedule
As you can see IT DOESN’T MATTER WHEN YOU DO YOUR CARDIO! As long as you
are doing at least 150 minutes a week (aim for closer to 300 if you want to focus on cardio) then
continue to fit it in wherever makes the most sense for you. If you want to get more advanced
than you can do your best to spread out your weight training and cardio sessions by at least 8
hours if doing them on the same day, and do whichever you want to focus on first within that
day.
Figure 2: Excerpt from the Circle Diet Book page 135, Example Weekly Training and Cardio
Schedule
2. What Kind of Cardio Should You Do? MISS!
Moderate Intensity Steady State (or MISS for short) cardio refers to any form of cardio
that you can do at a pace you could sustain for 1-3 hours if you wanted to. With a little effort you
could even talk while you are doing it. Moderate is NOT EASY (It's not a slow walk done with
Grandma Josephine).
Figure 3: Excerpt from the Circle Diet Book page 131, MISS Cardio
3. Long Term Progression… Becoming a Better Butter Burner!
Exercising Harder Than Last Time is the key to becoming a Better Butter Burner (aka
improving your ability to burn fat). Over time your body will adapt and what once felt hard
eventually becomes easy. You might only be able to walk at 2 mph on a 5% incline for 30
minutes but over time with consistency you’ll be able to walk 2.5 miles an hour at 10% incline
with the result being more calories and more at being burnt
Figure 4: Excerpt from the Circle Diet Book page 132, Cardio Progression
As you can see in Figure 5 the more consistent you are with your cardio and training
routine, the more calories and fat your body is able to burn. In progressing up the fitness levels
you could potentially over double the calories you are burning in comparison to when you were
inactive. This will allow you to not only be leaner but to also eat more calories than you did when
you were less fit.
Figure 5: Excerpt from the Circle Diet Book page 140, Becoming a Better Butter Burner
Building muscle through weight training will also allow you to be a better butter burner
from increased metabolic activity from the muscles that you build. As in Figure 5, the more
muscle you have the more calories you are able to burn.
Figure 6: Excerpt from The Circle Diet Book page 156, Quick Summary of Spoke #4:
Maximize Muscle
Becoming a Better Butter Burner through increased muscle and cardio should be the
ultimate goal of this program. With more muscle and a faster metabolism you are able to burn
more calories, eat more food, and maintain a leaner physique year round. In following this
program you may not have the muscles or stamina of a competitive bodybuilder or comp
marathon runner respectively, but you can get 80% of it while looking like a well trained
performance athlete. And let's not forget living a longer and healthier life, which really is the
most important goal of all.
Recipe Section
● This is only a small selection of all the amazing recipes that are included in my custom
programs and various cookbooks. If you enjoy these recipes and want to continue
working towards your goals with even more variety in your diet then consider
purchasing one or more of these at my website; https://www.gregdoucette.com
ANABOLIC FRENCH TOAST (2 SLICES)
INGREDIENTS:
● 180 g (3⁄4 cup) egg whites
● 2 slices regular ass bread (up to 80 calories per slice)
● 2 packets (~1 tbsp) sweetener
● 2 g (1 tsp) cinnamon
● 5 g (1 tsp) vanilla extract
● Cooking spray
TOPPINGS:
● 60 ml (4 tbsp) low-calorie syrup (20 calories)
DIRECTIONS:
1. In a bowl, add egg whites, sweetener, cinnamon, and vanilla extract. Whisk until spices
are evenly distributed throughout the mixture.
2. Heat a griddle over medium-low heat. Spray griddle with cooking spray.
3. Dip bread slices into egg white mixture, and transfer to pan.
4. Spoon any leftover egg white mixture onto the bread in the pan. If done slowly, the
bread should absorb the mixture and get fluffy.
5. Let cook for about 3-4 minutes on each side.
6. Remove French Toast from the pan and serve on a plate with toppings. Suggestions for
toppings are fresh fruit and low-calorie syrup
NOTE:
● IF YOU WANT TO INCREASE THE PROTEIN CONTENT OF THE MEAL FURTHER ADD AN
EXTRA ¼ CUP OF EGG WHITES HALFWAY THROUGH THE COOKING PROCESS FOR AN
ADDED 30 CALORIES
TOTAL NUTRITION: 270 Calories
FRENCH TOAST BLUEBERRY PANCAKES
MAKES 2 PANCAKES
INGREDIENTS:
● 480 g (2 cups) egg whites
● 4 slices regular ass bread (up to 80 calories per slice)
● 4 packets (~3 tbsp) sweetener
● 5 g (2 tsp) cinnamon
● 5 g (1½ tsp) guar gum
● 100 g blueberries
● Cooking spray
OPTIONAL TOPPINGS: 60 ml (¼ cup) low-calorie syrup (20 cals)
DIRECTIONS:
1. Add all ingredients (except blueberries) into the blender and blend on high for 1 minute
or until a uniform consistency is achieved.
2. (OPTIONAL) Transfer blended mixture to an airtight container, and let sit in the
refrigerator for 4 hours. (Note: these can be eaten right away, but it is preferable to let
the batter thicken over a few hours).
3. Heat a griddle over low-medium heat. Spray griddle with cooking spray. Add mixture to
griddle and let sit for 1-2 minutes until edges appear cooked through.
4. Add blueberries to the pancake on the griddle.
5. Once edges start to brown and the pancake appears to be visibly cooked about ⅔ of the
way, flip the pancake in the griddle and let sit another 1-2 minutes.
6. Remove pancake from the griddle and serve on a plate with low calorie syrup or leftover
blueberries.
TOTAL NUTRITION PER BATCH: 665 Calories
NUTRITION PER PANCAKE: 330 Calories
BANANA “NO”TELLA FRENCH TOAST ROLL-UPS
MAKES 2 ROLL-UPS (1 serving)
CALORIES: 340 PER SERVING
Filling:
30 g banana
8 g (¼ scoop) HTLT Chocolate PB Whey+Casein
Protein Powder
15 ml (1 tbsp) water
2.5 g (½ tbsp) cocoa powder
French Toast Base:
2 slices regular bread (up to 80 cal per slice)
120 g (½ cup) egg whites
2 packets (4 tsp) sweetener
1 g (½ tsp) cinnamon
1.3 g (¼ tsp) vanilla extract
cooking spray
TOPPINGS: Use different topping, Sugar Free
Syrup!
3 g (½ tbsp) powdered peanut butter (PB2)
EXTRA ANABOLIC LARGE BATCH (4 ROLL-UPS)
CALORIES: 680 PER SERVING
Filling:
55 g (½ serving) banana
16 g (½ scoop) HTLT Chocolate PB Whey+Casein
Protein Powder
40 g strawberries
75 g strawberries
30 ml (2 tbsp) sugar free syrup
60 ml (¼ cup) sugar free syrup
LARGE BATCH (5 ROLL-UPS)
CALORIES: 760 PER SERVING
Filling:
55 g (½ serving) banana
16 g (½ scoop) protein powder
30 ml (2 tbsp) water
5 g (1 tbsp) cocoa powder
French Toast Base:
5 slices regular bread (up to 80 cal per slice)
240 g (1 cup) egg whites
3 packets (2 tbsp) sweetener
2 g (1 tsp) cinnamon
2.5 g (½ tsp) vanilla extract
30 ml (2 tbsp) water
5 g (1 tbsp) cocoa powder
French Toast Base:
4 slices regular bread (up to 80 cal per slice)
240 g (1 cup) egg whites
3 packets (2 tbsp) sweetener
2 g (1 tsp) cinnamon
2.5 g (½ tsp) vanilla extract
cooking spray
TOPPINGS: Use different topping, Sugar Free Syrup!
6 g (1 tbsp) powdered peanut butter (PB2)
cooking spray
TOPPINGS: Use different topping, Sugar Free Syrup!
6 g (1 tbsp) powdered peanut butter (PB2)
75 g strawberries
60 ml (¼ cup) sugar free syrup
DIRECTIONS:
1. In a bowl, mix the filling ingredients with a fork or whisk until a thick & uniform paste is
formed.
2. There are two ways to make the roll-ups.
a. • Option 1: Spread the mixture on top of the bread and add the sliced bananas.
Then, fold the piece of bread in half and pinch/press the edges to seal in the
filling (like a burrito).
b. • Option 2: Flatten the bread with your hands. Then, spread the paste onto the
slices of bread, and add the sliced banana on top. Then, roll up the bread like a
burrito.
3. Whisk egg whites, cinnamon and vanilla extract into a bowl until fully mixed.
4. Heat a pan over medium heat, and spray with cooking spray.
5. Once the pan has achieved medium heat, submerge the sealed bread pockets into the
egg white/cinnamon/vanilla extract mixture.
6. Remove and place onto the pan until the egg whites are fully cooked.
7. Remove from the pan and plate with optional toppings of powdered peanut butter
(either mixed with water or dry), strawberries and sugar-free syrup.
TOTAL NUTRITION PER 2 ROLL UPS: 340 Calories
TOTAL NUTRITION PER 4 ROLL UPS: 680 CALORIES
TOTAL NUTRITION PER 5 ROLL UPS: 760 CALORIES
EGG WHITE AVOCADO RICE CAKES
MAKES 3 RICE CAKES
INGREDIENTS:
● 3 rice cakes
● 60g avocado
● 90g sliced tomato
● 40g chopped onion
● 40g chopped tomato
● 240g (1 cup) egg whites of choice (I prefer cheddar and chive)
● 1 tbsp minced garlic
● 1 tsp paprika 1 tbsp lemon juice (desired taste)
● Salt (desired taste) Cooking spray
DIRECTIONS:
1. In a medium bowl, mash up avocado to make it into a paste. Add the chopped tomato,
paprika, minced garlic, lemon juice, salt & pepper, and mix.
2. Heat a pan over medium-high heat. Spray with cooking spray for 1 second. Place three
egg rings on the skillet and place the egg whites in the egg rings. NOTE: If you don’t have
egg rings, simply place the egg whites in the pan, cook and flip, then divide it into 3
pieces for each rice cake.
3. Lay the 3 rice cakes on a plate. Stack each rice cake with one of the egg white circles
cooked in the egg white rings.
4. Divide the avocado mash and place on top of the egg white rings. Add sliced tomato on
top.
5. Serve as three open-face pieces of rice cake deliciousness. You may add fresh-squeezed
lemon and cracked pepper if desired.
TOTAL NUTRITION (3 SERVINGS): 390 Calories
CALORIES PER RICE CAKE: 133 Calories
HAM & CHEESE OMELETTE
INGREDIENTS:
● 480g (2 cups) egg whites
● 100g lean deli ham, diced
● 1 serving veggies up to 100 calories (bell peppers, spinach, tomatoes, yellow onions)
● 4 slices (or 76g shredded) fat-free cheese (120 calories)
● Salt & Pepper to taste
● 4 tbsp of your favorite salsa OR 2 tbsp no sugar-added ketchup
DIRECTIONS:
1. In a bowl, whisk the egg whites well. Add all the remaining ingredients (except for the
cheese) and mix well.
2. Heat the stove to medium heat. Using a nonstick skillet, spray with cooking spray then
add the egg mixture and cook on one side for 3 minutes or until the egg whites are
partially cooked.
3. Add half the cheese and fold over in half and cook for 2 min on low heat.
4. Then when ready, flip, turn or roll the omelette over and cook for an additional 2
minutes with remaining cheese slices on top to melt.
5. Once it is fully cooked, serve with salsa on top or on the side.
TOTAL NUTRITION (1 SERVING): 295 Calories
SMOKED SALMON RICE CAKE SANDWICH
INGREDIENTS:
● 1 rice cake 28g
● (~1 oz) smoked salmon (35- 60 calories, depending on type of salmon used)
● 15g (1 tbsp) fat-free cream cheese (15 calories)
● Pepper (to taste)
● Veggie Options (5-10 calories total): spinach, tomato, capers, red onion, Romaine lettuce
DIRECTIONS:
1. Set the rice cake on a plate. Spread the cream cheese on the rice cake.
2. Place the smoked salmon on top of the cream cheese.
3. Add veggies of your choice. Top with lettuce and enjoy.
TOTAL NUTRITION: 120 CALORIES
NUTRITION PER SERVING (1 SERVING): 120 CALORIES
PIZZA POCKETS
INGREDIENTS:
● 4 hamburger buns
● 76 g (4 slices) of fat-free cheese (or equivalent shredded fat free cheese)
● 60 g (¼ cup) egg whites
● 60 g (20 pieces) of veggie pepperoni (eg. Yves)
● 30 g pizza sauce
DIRECTIONS:
1. Start by placing parchment paper onto a baking sheet and heat the oven to 350°F
(177°C).
2. Place the egg whites in a flat surface bowl.
3. Cut all 4 hamburger buns in half if not pre cut.
4. Quickly dip (~1/2 second) each half of the hamburger bun on both sides in egg whites
and place on a plate with the inside part of the bun facing up.
5. Press in the center of the 4 top buns slightly with your fingers to make a bowl like
indentation in the centre. (This will hold the filling)
6. Spread the sauce and add the cheese to the indentations you just made.
7. Preheat the veggie pepperoni in the microwave for 20 seconds and add them to the
sauce/cheese.
8. Place the bottom half of the buns on top and seal the buns by slightly pinching around
the edges to seal the pieces together forming the pizza pockets.
9. Flip the pockets and place them on the baking sheet with parchment paper to prevent
sticking.
10. 10 minutes or until golden brown.
11. Remove from the oven and enjoy! (Be careful, they may be very hot).
TOTAL NUTRITION (4 SERVINGS): 718 Calories
NUTRITION PER SERVING: 179 Calories
SLOPPY GREG SANDWICH
INGREDIENTS:
● 450g (16 oz) extra lean ground turkey or extra lean meat of choice (measured raw)
● 8 slices regular ass bread/bun
● 1 packet Sloppy Joe Seasoning or you can use Paprika , ChiliI Pepper, & Garlic.
● 1 jar/can 650-680ml of tomato sauce
● 6g (2 tsp) guar/xanthan gum
● 2 servings (200 calories) Veggies of Choice OR what I use: 250g red/yellow/orange bell
pepper
● 225g mushrooms, sliced
● 250g onion
● 2 tsp garlic (4 garlic cloves)
DIRECTIONS:
1. Heat a pan to medium heat. Cook the turkey meat until it is fully cooked through.
Remove from the pan and drain in a colander/strainer.
2. Add in the onions, garlic, mushrooms and pepper. Cook and stir for 5 minutes or until
thoroughly mixed with the meat.
3. Add in the Sloppy Joe Seasoning, tomato sauce and the guar/xanthan gum. Mix with a
spoon and reduce heat to low.
4. Place one serving (two slices of bread...toasted if you like it crispy!) on a plate and
spread ¾ cup (180ml) of the Sloppy Greg mixture on top of bread.
5. Optional: Add a fat-free cheese slice on top of the Sloppy Greg sandwich (adds 30
calories per serving).
TOTAL NUTRITION: 1800 Calories
NUTRITION PER SERVING (1 SERVING): 450 Calories
”FLATOUT” PIZZA WITH BISON
MAKES 2 MINI PIZZAS
INGREDIENTS:
● 2 “Flatout” Rustic White Artisan Thin Pizza Crust or 2 thin pizza crusts of choice (260
calories)
● 2 slices OR 38g fat-free cheese (60 calories)
● 100g ground bison (measured cooked)
● 125g (½ cup) low-fat pizza sauce (up to 50 calories)
● Toppings of choice (up to 50 calories): Peppers, onions, mushrooms, spinach.
● Cooking spray
● Spices (to taste)
DIRECTIONS:
1. Heat a frying pan over medium heat. Add cooking spray and sauté onions, mushrooms,
and peppers until fully cooked through. Add ground bison and sauté until fully cooked.
2. Toast the pizza crusts on a baking sheet in the oven or toaster oven at 350°F (177°C) for
3 minutes. Remove from the oven and let sit for a few minutes.
3. Add all ingredients to the flatbread except for the cheese. Place in the oven for another
3 minutes.
4. Place the cheese slices on the pizzas and place in the oven for 3 minutes. Remove from
the oven and enjoy the melted deliciousness.
TOTAL NUTRITION (2 SERVINGS): 310 Calories
JOSEPH’S FLAX OAT BRAN & WHOLE WHEAT LAVASH
BREAD WRAP
INGREDIENTS:
● 1 x Joseph’s Flax Oat Bran & Whole Wheat Lavash Breads (4 square breads) = 120
calories/12g protein
● 100g chicken OR 80g extra lean ground turkey OR 65g extra lean ground beef/steak
● Cucumber + spinach + mushroom + onion
● Walden farms toppings + mustard Walden Farms sauce + Mrs. Dash + 2 tsp. of omega
crunch shelled flax or soy bacon bits
TOTAL NUTRITION: 290 CALORIES
SPICY SHREDDED CHICKEN ON RICE CAKES
INGREDIENTS:
● 4 original or lightly salted rice cakes
● 100g chicken breast (measured raw) (130 calories)
● 30g (2 tbsp) low-fat or fat-free mayonnaise (up to 70 calories)
● 15g (1 tbsp) Sriracha
● 15g (1 tbsp) dijon mustard
● Salt and Pepper to taste
● Veggies of your choice (up to 10 calories total)
● Tomato, red onion, spinach, lettuce
DIRECTIONS:
1. Boil chicken breast in a pot of water until fully cooked for about 10-15 minutes.
2. Remove chicken from the pot and transfer to a cutting board. Pat dry. Shred the chicken
breast. You can do this with a fork, with a large grater, or with your hands.
3. In a bowl, mix mayonnaise, Dijon mustard and Sriracha.
4. Place the chicken in the bowl with the mayo, mustard, and sriracha, and toss well until
all of the chicken is coated.
5. Arrange rice cakes on a plate. Spread chicken over the four rice cakes.
6. Place veggies on top of the shredded chicken.
7. Top with one large piece of lettuce.
8. Serve and enjoy
TOTAL NUTRITION: 375 CALORIES
NUTRITION PER SERVING (4 SERVINGS): 94 CALORIES
SMOKED SALMON PINWHEELS
INGREDIENTS:
● 60g (~2 oz) cold smoked salmon
● 1 low-carb tortilla wrap (Mission Carb Balance Tortilla, 70 calories)
● 50g frozen spinach, thawed and drained
● 30g red onion, shaved
● 10g capers 15g low-fat cream cheese (35 calories)
● ½ tsp black pepper
Optional:
● 2 tsp fresh dill, chopped
DIRECTIONS:
1. Lay the tortilla wrap out flat and spread the cream cheese around to cover it. Next, cover
the whole tortilla with the strips of smoked salmon. Sprinkle the black pepper, capers
and dill on the smoked salmon evenly.
2. Spread the shredded spinach and the onions out on top of everything evenly so it is
covered with the ingredients. Start at the bottom of the tortilla and roll it up tightly all
the way.
3. Use a knife to cut the burrito rollup in sections about 2 inches (5 centimeters) thick. Each
section should look like a pinwheel from the side if you rolled it correctly.
4. Transfer the pinwheels to a plate, serve and enjoy!
TOTAL NUTRITION (1 SERVING): 200 Calories
CHICKEN CACCIATORE
INGREDIENTS:
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300g (11oz) chicken breast, boneless and skinless, cut in 1-inch cubes
700g tomato,
200g yellow onion, diced
200g celery, diced
200g white mushrooms sliced
4 garlic cloves, minced
500ml chicken broth
156g (1 small can ⅔ cup) tomato paste
Salt and pepper to taste
DIRECTIONS:
1. Spray a nonstick skillet with cooking spray and add the chicken. Sear the chicken on all
sides.
2. Add the chicken broth to the skillet with all the remaining ingredients and stir well.
3. Bring the mixture to a rolling boil, then cover with a lid and reduce to a low simmer.
Continue to cook on medium low heat for 20 minutes. After 20 minutes, remove the lid
and raise the temperature to medium high. Cook for 5 minutes to reduce the liquid in
the skillet and form a thick sauce. You want the sauce to be slightly thick but not too
much. The dish is supposed to be almost like a stew.
4. Remove from the heat and transfer the chicken cacciatore to a bowl. Garnish with fresh
chopped parsley, serve and enjoy!
NOTES:
● To make a more filling recipe add 1 litre of broth rather than 500 ml. This will increase
the portion size without adding calories and help you to feel more full and keep
“ghrelin” from punching you in the face and making you want to eat.
TOTAL NUTRITION (4 SERVINGS): 1020 Calories
NUTRITION PER SERVING: 255 Calories
CAULIFLOWER MASHED POTATOES
MAKES 8 SERVINGS
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900g (~2 lbs or ~6 medium) potatoes
900g (~2 lbs) cauliflower florets
230g (~1 1/4cup) fat-free sour cream
9g (3 tsp) guar gum
8g (2 tsp) baking powder
Spices to taste
Salt
Optional Garnish:
1 tbsp chives or scallions, diced
DIRECTIONS:
1. Boil 4 liters (or 4 quarts) of water with salt over high heat. Once water starts to boil,
reduce heat to medium to bring the water to a simmer. Add the potatoes and leave in
pot until fully cooked through. Drain in a colander and add to Ninja blender.
2. Separately, cook the cauliflower in a boiling pot of water. Drain in a colander and add to
Ninja blender.
3. Add baking powder, spices, half of the fat-free sour cream, and guar gum to Ninja
blender and pulse blend until smooth.
4. Serve with the remaining fat-free sour cream and any preferred spices and garnish
TOTAL NUTRITION: 150 Calories
‘’LITE’’ VERSION SUBSTITUTIONS MASHED POTATOES
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450g (~1 lb) potatoes instead of 900g (2 lbs)
450g (~1 lb) cauliflower florets instead of 900g (2 lbs)
6g (2 tsp) guar gum instead of 3 tsp
8g (2 tsp) baking powder (makes it thicker)
TOTAL NUTRITION: 90
ANABOLIC MEAT LASAGNA
INGREDIENTS:
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2 cans (16 oz) Palmini low carb lasagna sheets
8 slices fat-free cheese (or 152g shredded fat-free cheese) (240 calories)
1 X 500g bag of frozen spinach (weighed frozen), thawed and drained
250g zucchini, sliced lengthwise
500g (2 cups) 0% fat cottage cheese
455g 93% lean ground turkey/chicken (measured raw)
1000g (4 cups) of flavoured pasta sauce of choice (up to 50 calories per 125g)
60ml (¼ cup) water
125g onion, diced
2 tsp minced garlic or 2 garlic cloves, minced
DIRECTIONS:
1.
2.
3.
4.
5.
Preheat the oven to 400°F (204°C).
Boil Palmini lasagna sheets for about 5 minutes to soften them.
Sauté garlic and onions on a pan over medium-high heat until golden brown.
Remove the onions and garlic and set aside in a large bowl.
In the same pan, cook the lean ground turkey until fully cooked. When fully cooked,
remove from the pan, drain/rinse out any excess liquid, and add to the bowl of onions &
garlic, along with 60ml (¼ cup) water
6. Add pasta sauce to the turkey mixture and mix well.
7. Mix OR blend 0% fat cottage cheese and spinach (thawed and drained).
8. Spray a 9 x 13 inch (22 cm x 33 cm) casserole dish with cooking spray
9. Spread ¼ cup of the turkey sauce on the bottom of the casserole dish (this is a very thin
layer, it won’t cover the entire dish). A. Place about 12 Palmini sheets over the sauce. B.
Lay half of the zucchini on top of the Palmini lasagna sheets. C. Spread half of the
cottage cheese/spinach mix on top of the zucchini. D. Spread ⅓ of the pasta sauce mix
over the cottage cheese/spinach. E. Repeat steps A-D one more time
10. Lay the last 12 Palmini lasagna sheets and spread the remaining pasta sauce on them,
and top with 8 fat-free cheese slices.
11. Spray the underside of tin foil with cooking spray (prevents sticking to the cheese) and
cover the lasagna. Be sure to “tent” the foil so that there’s space between the cheese
and the foil (you don’t want the cheese to stick to the foil when baking).
12. After 40 minutes, remove the foil and bake for another 10 minutes (to brown the
cheese).
13. Let cool (10-20 minutes, time may vary depending on oven & cheese) before cutting and
serving
TOTAL NUTRITION (6 SERVINGS): 2074 Calories
NUTRITION PER SERVING: 346 Calories
CITRUS TILAPIA, SHRIMP & VEGETABLES
INGREDIENTS:
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850g (30oz) tilapia filet (measured raw)
425g (15oz) shrimp, peeled and POOP removed (measured raw)
550g zucchini, cut into strips
550g green cabbage, shredded
300g tomatoes, diced
550g yellow squash, cut into strips
300g carrots, cut into strips
5 garlic cloves, minced
50g yellow onion, minced
Zest and juice of 5 lemons
Salt & pepper to taste
75ml (5 tbsp) water
DIRECTIONS:
1. Heat a skillet over medium-high heat. Spray with cooking spray. Add all of the
vegetables, and toss with salt and pepper. Once the vegetables are mostly cooked, add
the shrimp and sauté until mostly cooked.
2. Preheat the oven to 400°F (204°C). Spray a baking sheet with cooking spray, and then lay
the tilapia flat on the baking sheet.
3. Pour lemon juice and zest over the fillets.
4. Transfer the sautéed vegetables and shrimp to the top of the tilapia filets.
5. Place all in the oven for 8-12 minutes, or until the tilapia is fully cooked.
6. Remove the fish and vegetables from the oven, and plate and serve. Enjoy
NOTES:
● You can use any low-fat white fish if you do not have access to tilapia.
● In Canada, you can make this recipe with haddock or cod. Use whatever white fish is
local to your area!
TOTAL NUTRITION (5 SERVINGS): 1880 Calories
NUTRITION PER SERVING: 380 Calories
SMALL SERVING (COSTCO) PEDON MORE THAN PASTA
(GLUTEN FREE)
INGREDIENTS:
● 50g Pedon MORE THAN PASTA 165 cal
● ¼ cup *Simply Natural Organic Tomato & Basil pasta sauce 1/4 cup
● 45g Chicken breast or 35 g extra lean ground beef/steak
● 1/4 serving veggies
● Spices/condiments
TOTAL NUTRITION (1 SERVING): 290 Calories
SPICY PORK CHILE STEW
INGREDIENTS:
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440g (16 oz) pork tenderloin, raw
80g jalapenos
500g vine tomatoes
2 tbsp minced garlic (or 8 garlic cloves, minced)
240g yellow onion, large diced
400g chicken stock
16g cilantro
Spices to taste: salt, black pepper, ground coriander
DIRECTIONS:
1. Preheat the oven to 400°F/204°C. Place the pork tenderloin on a baking tray and bake in
the oven for 10-15 minutes till completely cooked through or the internal temperature
of the pork is 145°F/63°C. Remove from the oven and set aside.
2. In a sauce pot, place the tomatoes, peppers, garlic and onions in the pot. Cover with
water and boil over high heat for 10 minutes or until the veggies are soft and tender.
3. Remove from the heat and drain the liquid.
4. Place the cooked veggies in a blender with the salt, pepper, cilantro, coriander and
chicken stock.
5. Blend until the mixture is smooth.
6. Transfer the green mixture back to a sauce pot and heat to medium heat. Continue to
cook for 5 minutes then reduce to a low simmer. The soup should have reduced by this
point and thickened slightly.
7. Chop the pork tenderloin up into small diced cuts and add to the green chile stew.
Continue to cook at a low simmer for an additional 5 minutes. Remove from the heat
and transfer to a bowl. Serve and enjoy
TOTAL NUTRITION (4 SERVINGS): 1010 Calories
NUTRITION PER SERVING: 250 Calories
BLUEBERRY PROTEIN MUFFINS
MAKES 10 MUFFINS
INGREDIENTS:
● 250g (1 cup) unsweetened apple sauce
● 175g (~3⁄4 cup) 0% fat Greek yogurt
● 60g (1⁄4 cup) egg whites
● 66g (2 scoops) cinnamon or vanilla protein powder
● 240g (2 cups) oat flour
● 270g fresh blueberries
● 5g (1 tsp) vanilla extract
● 6 packets (1⁄4 cup) sweetener
● 6g (1 ½ tsp) baking powder
● 4g (1⁄2 tsp) baking soda
DIRECTIONS:
1. Preheat the oven to 325°F (163°C)
2. Combine all wet ingredients into a bowl and mix until evenly distributed.
3. In another bowl, combine all dry ingredients and mix. Then, combine the wet and dry
ingredients in a bowl.
4. Mix until you get a smooth consistency. Fold in blueberries.
5. Spray a muffin tray with cooking spray, and pour the batter into the muffin trays. Be sure to
leave approx 1⁄4 - 1⁄2 inch (~1 cm) of room for the muffins to rise in each tray.
6. Bake for 15-20 minutes, or until a toothpick comes out clean (DON’T over bake or else they
will be dry.)
7. Let cool on a cooling rack and serve.
TOTAL NUTRITION (10 SERVINGS): 1620 Calories
NUTRITION PER SERVING: 160 Calories
CARROT APPLE MUFFINS
MAKES 10 MUFFINS
INGREDIENTS:
● 190g (~ 1 ½ cups) oat flour 200g carrots (shredded)
● 100g (3 scoops) vanilla protein powder
● 180g (3⁄4 cup) egg whites
● 185g (3⁄4 cup) unsweetened applesauce
● 100g (1 cup) Granny Smith apples (peeled & cut into small pieces)
● 10g (2 tsp) vanilla extract
● 4g (1 tsp) baking soda
● 1 tsp Kosher salt
● 1 tsp cinnamon
TO TASTE:
● 10 packets (3 tbsp) sweetener
DIRECTIONS:
1. Preheat the oven to 350°F (177°C). Line a muffin tin with cupcake liners and spray with
cooking spray.
2. In a large bowl, mix all the dry ingredients together thoroughly. In a separate bowl, mix the
wet ingredients with the apples and carrots
3. Slowly mix the dry ingredients into the wet ingredients bowl, until everything is well blended
(the texture should be thicker than last time)
4. Fill the cupcake liners about 3⁄4 full of the batter. “I put 1⁄4 cup in each cupcake liner!”
5. Bake in the oven for 20 minutes or until a toothpick comes out clean when you prick the cake
with one.
6. Remove from the oven and allow to cool down for at least 20 minutes before serving.
TOTAL NUTRITION (10 SERVINGS): 1535 Calories
NUTRITION PER SERVING: 155 Calories
SKOR PROTEIN BAR: MY PERSONAL FAVORITE
INGREDIENTS:
● 264g (8 scoops) chocolate peanut butter protein powder
● 400g (~1¼ cup) IMO syrup such as Vitafiber syrup
● 80ml (⅓ cup) Walden Farms Caramel or Chocolate Syrup
● 20g (¼ cup) cocoa powder
● 40g Skor chipits (toffee bits)
● 5g (1 tsp) caramel extract
● Cooking spray
DIRECTIONS:
1. Microwave IMO syrup in a bowl until bubbles start to form (about 30 seconds on high).
2. Remove bowl from microwave and add remaining ingredients. Combine all the
ingredients together with a mixer or spoon until you achieve a sticky, doughy
consistency.
3. Spread mixture onto a silicone tray and transfer to a freezer. Pro Tip: To help transfer the
gooey mixture, Greg recommends that you spray one of your fingers with cooking spray
to help to evenly distribute across the tray.
4. After about 1 hour in the freezer, remove the tray and let sit at room temperature for 5
minutes. Slice the batch into portion sizes of choice (for reference on the nutrition by
portion size, see the nutrition table). Wrap individual pieces in wax paper and return
them to the freezer.
5. Chocolate protein bars should remain in the freezer until they are ready to be eaten.
TOTAL NUTRITION: 1970 Calories
Large (10 Pieces): 246 Calorie
Medium (12 Pieces): 164 Calorie
Small (24 Pieces): 109 Calories
Bite size (30 pieces): 66 Calories
JELLY FILLED PRONUT
INGREDIENTS:
DONUT BASE:
● 4 regular ass hamburger buns (up to 120 calories each)
● 80 g (⅓ cup) egg whites
FILLING:
● 32 g (1 scoop) of vanilla protein powder
● 30 g (~2 tbsp) sugar-free strawberry jam
● 30 g (2 tbsp) low calorie maple syrup
TOPPING:
● 8g (2 tsp) Swerve Icing Sugar
DIRECTIONS:
1. Start by placing parchment paper onto a baking sheet and heat the oven to 350°F
(177°C)
2. In a bowl add vanilla protein powder, sugar free strawberry jam, and low calorie maple
syrup. Mix until smooth (~1 min) and set aside (it will look dry at first, just keep mixing!)
You have now completed the filling for the Jelly filled donuts.
3. Place the egg whites in a flat surface bowl.
4. Cut all 4 hamburger buns in half if not pre cut.
5. Quickly dip (~1/2 second) each half of the hamburger bun on both sides in egg whites
and place on a plate with the inside part of the bun facing up.
6. Press in the center of the 4 top buns slightly with your fingers to make a bowl like
indentation in the centre. (This will hold the filling)
7. Add the filling to the 4 indentations you just made on the top half of the buns.
8. Place the bottom half of the buns on top and seal the buns by slightly pinching around
the edges to seal the pieces together forming the donuts.
9. Flip the donuts and place them on the baking sheet with parchment paper to prevent
sticking. (It should look like a hamburger at this point)
10. Bake at 350°F (177°C) for 10 minutes or until golden brown.
11. Take out and place on a cooling rack sprinkle with icing sugar and eat like a DONUT!
NOTES:
● Spray with cooking spray on a silicone baking sheet but it might stick.
● You can use any flavoured no sugar add jam
TOTAL NUTRITION PER BATCH: 667 Calories
TOTAL NUTRITION PER SERVING (4): 167 Calories
CHOCOLATE STRAWBERRY ALMOND PROTEINSICLES
MAKES 1 BATCH (APPROX. 4 MEDIUM SERVINGS)
INGREDIENTS:
● 240g (1 cup) unsweetened almond milk
● 119g (3½ scoops) HTLT Whey+Casein protein powder
● 300g frozen strawberries
● 3g (1 tsp) guar gum
● 40g (1 package) fat-free Jell-O chocolate pudding (140 calories)
● 115g (½ cup) 0% fat Greek yogurt
● 5 packets sweetener (to taste)
DIRECTIONS:
1. Add all ingredients to a blender. Pulse blend on medium-high speed until there is a
smooth consistency. You will likely need to take a spoon and push the ingredients down
a few times. Note that the more casein protein is used, the thicker the pudding will be.
2. Remove pudding from the blender and transfer across 4 popsicle trays. Transfer to a
freezer.
3. Wait a few hours, and pop out the proteinsicles from the tray when you are ready to
have a delicious frozen treat!
TOTAL NUTRITION PER BATCH: 810 CALORIES
TOTAL NUTRITION PER SERVING: 196 CALORIES
CHOCOLATE PB PROTEIN ICE CREAM
MAKES 1 SMALL BATCH OR 1 MEDIUM BATCH OR 1 LARGE BATCH (DEPENDING ON WHAT
SUITS YOUR PLAN)
INGREDIENTS:
SMALL SIZE:
● 34g (~1 scoop) HTLT Whey + Casein Protein powder of choice
●
● 10g (~2 tbsp) chocolate PB powder
● 5g (1 tbsp) cocoa powder
● 60ml (¼ cup) unsweetened almond milk
● 1.5g (½ tsp) guar/xanthan gum
● 1 packets (2 tsp) sweetener
● Ice
MEDIUM SIZE:
● 51g (~1½ scoops) HTLT Whey + Casein Protein powder of choice
● 15g (~3 tbsp) chocolate PB powder
● 7.5g (1½ tbsp) cocoa powder
● 90g (⅜ cup) unsweetened almond milk
● ~2g (¾ tsp) guar gum
● 2 packets sweetener
● Ice
LARGE SIZE:
● 68g (2 scoops) HTLT Whey + Casein Protein powder of choice
● 20g (~¼ cup) chocolate PB powder
● 10g (2 tbsp) cocoa powder
● 120ml (½ cup) unsweetened almond milk
● 3g (1 tsp) guar/xanthan gum
● 3 packets (2 tbsp) sweetener
● Ice
DIRECTIONS:
1. Add all ingredients to a blender. Blend for 1 minute on medium-high speed until there is
a smooth consistency. Note that if you use casein protein, the ice cream will be thicker.
2. Scrape sides of the blender and ensure all ingredients are blended. You may have to
pulse the blender a few times depending on the consistency you want to achieve. You
can always add more ice or water to get the consistency you desire.
3. Pour the mixture out of the blender and into a bowl to consume immediately. You may
drizzle with powdered peanut butter, or fresh blueberries, or Walden Farms low-calorie
syrup, or popcorn, anything that makes it more interesting and delicious for you. IT
DOESN’T MATTER! There are NO rules in this kitchen! Just be sure that you account for
your toppings when tracking your calories.
TOTAL NUTRITION FOR SMALL BATCH: 190 Calories
TOTAL NUTRITION FOR MEDIUM BATCH: 280
TOTAL NUTRITION FOR LARGE BATCH: 380
BIG BATCH PROTEIN LAVA CAKE
INGREDIENTS:
● 180g chocolate whey protein
● 240g (1 cup) egg whites
● 40g cocoa powder
● 2 tsp guar gum
● 1 ½ cups water
● 15 Sugar Twin
DIRECTIONS:
1. Mix ingredients in ninja blender
2. Poor into separate containers to make your lava cakes in advance for convenience
3. Cook in the microwave on high for 35 seconds. Do not overcook. The center should be
gooey while the sides are like cake.
TOTAL NUTRITION: 1000 Calories
TOTAL NUTRITION PER SERVING (5 SERVINGS): 200 Calories
SUPPLEMENT RECOMMENDATIONS/SUGGESTIONS:
● If you wish to support me and purchase HTLT supplements (which I believe are the
best on the market) then thank you. However please feel free to use or not use
whichever supplements/brands that you want.
● The following is a list of what I believe to be some of the most beneficial supplements
that can be used to improve your results. You can make improvements without taking
any of them but I am putting these here for those of you looking to maximize your
performance.
● HTLT Turk Builder/ECDY BUILDER): Follow guidelines/directions on the label as different
brands may vary. This is a supplement supported by both HUMAN STUDIES as well as
anecdotal evidence. I personally love this supplement and rank it as helping me more
than even creatine. Some people will say it's a placebo effect but I cannot speak for
others and only speak to my personal experience and what I believe to be
true.trf45eew2sd3
● Pre Workout (HTLT Pre-Workout, Pump Or Stim): Pre-workout of your choice. Pre
workouts with Stim are recommended for earlier in the day or for those who do not
have trouble sleeping, whereas Pump pre-workouts have no caffeine/stims and are
useful to help you with a pump, focus, and endurance in the gym and often contain
L-Citrulline, Beta Alanine as well as a host of other beneficial ingredients.
● Beta Alanine (if not using a pre-workout which contains Beta Alanine): Take 3-5 grams
daily either before or during your workout it can be spread throughout the day if you
are sensitive and experience too much paresthesia (itching of the skin). Beta Alanine has
a cumulative effect and like creatine builds up in your system over time and is best
known for improved performance during intense bouts of exercise lasting between 1-4
minutes.
● Protein Powder (HTLT Protein Powder): Whey OR Whey/Casein Protein OR Vegan
Protein if you’re VEGAN.
● Creatine Monohydrate (HTLT Creatine Monohydrate): 5g at any time of day. Has a
cumulative effect and builds up in your body over time (a loading phase is not
required)
● EAA/BCAA’s (HTLT PERILYTE BCAA/EAA Electrolyte Formula): Consume during training
or at any time during the day
● Sleep Aids (HTLT Delta Sleep): or try 3 mg of MELATONIN. If you have severe sleeping
difficulties please go see your doctor.
● HTLT GO2 Max: Advanced endurance support and fat burn to aid in fat loss (This is like a
natural version of GW501516 which is a banned PED). It also offers anti-aging properties.
I absolutely love this and does in fact have clinical research showing it to be beneficial.
● HTLT Test Booster (COMING SOON):Follow guidelines/directions on the label
A few of the main ingredients supported through clinical research include Tongkat Ali,
Fadogia Agrestis and Ashwaghandha
● HTLT G-Shred:Follow guidelines/directions on the label
● Liver Supports (HTLT LIVER SUPPORT): This offers liver and Cardiovascular support for
those trying to be proactive with their health and may be consumers of Alcohol or are
using PED’s. Follow guidelines/directions on the label
● 2 Omega 3 pills: In the morning + before bed
● G Focus: Cognitive Support, mental focus and improved
● HTLT 3-Test (Coming Soon): The top 3 most accepted products to help increase your
natural testosterone level; Tongkat Ali,Ashwagandha, and Fadogia Agrestis G-Test: An
even more comprehensive testosterone support system
*If you go more than 3 hours in the day without using the bathroom you may need to
drink more water.