STRIP
DOWN AND GET
COOKING
Creative, healthy recipes that
cut the calories, not the flavour!
WITH
WILL TENNYSON
jayslusark@gmail.com
Copyright © 2023 Will Tennyson
All rights reserved. The use of any part of this publication,
reproduced, transmitted in any form or by any means electronic,
mechanical, photocopying, recording or otherwise, or stored
in a retrieval system without the prior written consent of the
publisher—or in the case of photocopying or other reprographic
copying, license from the Canadian Copyright Licensing Agency—
is an infringement of the copyright law.
Food Photography by Leonora Brebner at LRB Creative
Lifestyle Photography by Patrick Leung
Design by Cow Goes Moo
Illustrations by Clémence Langevin
Self-published in Canada by Will Tennyson.
jayslusark@gmail.com
STRIP
DOWN AND GET
COOKING
Creative, healthy recipes that
cut the calories, not the flavour!
WITH
WILL TENNYSON
jayslusark@gmail.com
Mum's
Foreword
er,
moth
e
k
i
L
on
like s
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When the phone rang just after noon and the call display
showed the little Montessori school where Will and his
sister, Victoria, attended, I had that brief moment of mom
panic. Was everything ok? Why were they calling me? I was
home with baby Elizabeth, and Will had started going to
school with Victoria that fall. The school principal was on
the phone with young William (as he was known until high
school) in her office. Will was 4 years old and had gone to
the principal with a major problem and was insistent that his
mother be called. He didn’t like his lunch!
Will had suddenly developed an aversion to tuna
sandwiches. I assured the principal that he loved tuna, but
I could hear little William protesting in the background. He
did not like “THIS” tuna! The principal was concerned that
the poor little fellow was hungry, but his next sentence
revealed all… “Couldn’t she just go to McDonalds and pick
him up a Happy Meal, like his friend’s mom had done that
day? He’d be fine with that.” His 4-year-old brain saw an
opportunity and gave it a try. It didn’t work that time, but he
was just getting started.
Will has always been a food guy – a “good” food guy. His
eating was not indiscriminate. He was not wolfing down
chips and chocolate bars! He loved trying new foods
(though there was one particularly hilarious time that we
tried to get him to try escargot in a restaurant… we’ve never
been back there.)
Will’s grandma was born in India, and all the kids loved spicy
Indian food since they were toddlers - keema with peas was
a huge favourite, hot chicken tikka masala, chana masala
(Victoria’s fave), and butter chicken with fresh roti. As for
the ultra-sweet Indian desserts, not so much! The savoury
side of Will’s palate definitely had the upper hand, and there
were no Boston Creams!
As a family, we travelled often, and food played a huge part
in our experiences. Cruising was a favourite, as we were
able to take the kids to see the Berlin Wall, the Hermitage,
the Sistine Chapel, the Mona Lisa, and the Statue of the
Little Mermaid. We strolled the Ramblas, watched whales in
the Pacific, and marvelled at the crown jewels at the Tower
of London. No excursion was complete without the food to
go with it. Pizza in Italy, pelmeni in Russia, tapas in Spain,
smoked fish in Alaska, meatballs in Sweden – though there
were no takers on the pickled herring!
Look how cute
he was!
ddies
Gym bu fe!
for li
Will certainly loved food, but he also became interested
in the presentation and other components of the meal.
Entertaining at home, Will became my sous chef. When we
hosted dinner parties, I relied on Will as my free labour. He
was an integral part of menu planning and grocery shopping
(I’d still rather send 8-year-old Will shopping than my
husband, Paul!). He cooked alongside me, and I often left
him to his own devices on a particular dish - garnishing the
plates and helping to serve. His presentation skills were spot
on. It seemed that Will had found his passion.
Many of you may be surprised to know that Will was
particularly shy growing up. He was a boy of few words
outside of the house, but inside he was quite the storyteller!
I remember one time in particular, we were on a family trip
driving to Florida, and Will just started telling a story. It
was about “Jimmy the Pig”, and it was completely made up
spontaneously, weaving the most ridiculous, hilarious, out of
nowhere adventures of this little pig. Tears were streaming
down our faces we were laughing so hard. I remember
asking myself, “how did he come up with this stuff?” But
this was not the Will that he allowed the world to see,
until YouTube. All of a sudden, the funny, crazy, witty, and
outlandish Will was revealed.
As Will was wrapping up his undergraduate degree at the
University of Guelph, the idea of him pursuing his cooking
passion at the Cordon Bleu school in Ottawa became more
and more of a possibility. The problem? Will was now a
fitness fanatic, to put it mildly. He was tracking calories and
macros like a Wall Street trader tracks the stock market. Will
didn’t want to cook with copious amounts of butter, thick,
creamy sauces, ganaches, or foie gras. Nor was he going to
sweat through his days eating oatmeal, chicken breast, and
yogurt (at least not all the time!). He wanted tasty, delicious,
approachable food that would fit into his new found passion
for fitness – and this is what he hopes to share with you in
this cookbook.
As a fitness enthusiast, I’m in awe of what Will has
accomplished both personally and professionally. I have
seen firsthand the letters and testimonials that people have
sent to him about their own experiences. His ability to relate
and motivate, be funny and yet serious when speaking from
the heart is unrivaled. Will is talented in so many ways, and
as a mother, I am immensely proud of him. This book is a
reflection of Will and the man he has become. You are going
to love it – enjoy!
- NANCY <3
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Table of Contents
1
2
6
9
Introduction
Favourite Ingredients
Recommended Equipment
Measurement Conversions
Wake and Bake
13
14
16
17
19
20
23
24
27
28
31
32
34
35
Ham and Cheddar
Omelette Roll Up
Breakfast Stuffed Peppers
Zucchini Hashbrowns
Breakfast Quesadilla
Vegan Maca Bowl
Savoury Oats with Tempeh
“Bacon"
Peanut Butter and Jelly
Protein Pancake
Healthy Sausage and
Egg Mc “Will”
Italian Baked Eggs
Healthy Fried Chicken & Waffles
with Mustard Syrup
Lemon Ricotta Protein Crepes
Breakfast Burrito with
Homemade Sweet Potato Wraps
Turkey Sausage
Breakfast Casserole
Breakfast Pizza
Morning
Quickies
Afternoon
Delights
Feeding
the Family
59
60
63
64
65
66
105 Khichri and Air Fried Tofu
106 Cabbage and Chicken Stir Fry
107 One Pot Root Vegetable
Chicken Stew
108 Anabolic Pizza
111 One Pot Deconstructed Lasagna
112 Stuffed Chicken Breast with
Spinach, Sundried Tomato
and Ricotta Filling
115 Mexican Lasagna
116 Chicken Parmesan Bake
with Quinoa
118 Budget Friendly Chili
119 Coconut Chicken Curry
121 Chicken Cauliflower Fried Rice
122 Cauliflower Rice Arancini
with Turkey Sausage
125 Anabolic Shepherd’s Pie
126 Healthy Pad Thai
Spicy Crispy Chicken Sandwich
Curried Chicken Lettuce Wrap
Pecan Chicken Salad
Asian Mango Chicken Pita
Grilled Vegetable Salad
Savoury Sweet Potato
Chicken and Waffles
69 BBQ Pulled Chicken Sliders
70 Ricotta Stuffed Healthy Peppers
73 Tuna Burger with Pineapple Bun
74 Steak Taco Salad
77 Turkey Meatball Sub
Throat
Warmups
83 Zucchini Boats
84 Butternut Squash Fritters
87 Quick Bake Falafel
with Tahini Dressing
88 Mexican Twice Baked Stuffed
Sweet Potatoes
90 Cauliflower & Leek Soup
91 Enhanced Twice Baked Potato
93 Chicken Summer Rolls
94 Buffalo Cauliflower Bites
97 Warm Root Vegetable Salad
98 Healthy Caesar Salad
41 Chocolate Protein Pancakes
42 3 Minute Breakfast Sandwich
45 Savoury Quinoa Egg
Breakfast Muffins
46 Egg Turkey Bacon Muffins
49 Shredded Potato
Wrapped Quiche
50 Protein Waffles
52 Microwave Breakfast Bowl
53 Egg White Vegetable Frittata
Sweet and
Salty Treats
133 Greek Yogurt Popsicle
134 Handheld Apple Pie
136 Chocolate Peanut Butter
No‑Bake Energy Balls
137 Microwave Apple Pie
139 Protein Coffee Muffins
140 Protein Apple Fritter
143 Chocolate Peanut Butter
Protein Bark
144 Chocolate Chip Protein Muffins
146 Pineapple Salsa
147 White Bean & Artichoke Flatbread
149 Tuna Stuffed Avocados
150 Anabolic Spinach Artichoke Dip
with Pita Chips
154 Video Library
166 Acknowledgments
170 Index
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Introduction
What’s up guys? Will here. I wanted to take some time to thank you
all for being part of the most supportive community on YouTube
for the past few years. Without you following me, this cookbook
would have just stayed a dream of mine – but here we are!
As much as I dedicate my life to being strong and active, my number
one passion and joy has always been food. Eating it? Of course. But also
creating fresh recipes, experimenting with different ingredients, learning
new techniques, and sharing it all with my loved ones. From a young age
I was glued to the Food Network, with Jamie Oliver being a personal
favourite for his rustic, approachable, and often healthy dishes, and his
relatable sense of humour. Strangely enough, my other food god was
Guy Fieri. I could never get enough of Diners, Drive-Ins and Dives and all
of the outrageous, mouth-watering food that definitely wouldn’t fit into
anyone’s macros…but that’s okay. Be good most of the time, right?
Then, I got really into lifting, and along with that came tracking
macros and a shift in my approach to cooking - though not in the way
you might think. Sure, I began to create dishes that were more protein
forward and lighter on the carbs, and yes, I used butters and oils
sparingly. Okay, lots of sugar free ingredients and low-calorie alternatives
too. However, what has never changed is my love of getting creative
in the kitchen. I continue to challenge myself to create healthy,
satiating meals that don’t compromise on the bold, complex
flavours I love. For me, having fun with cooking is huge, and this is
something I’d like to share with all of you.
With this cookbook, I hope to bridge the gap between strict
macro-focused cooking and cooking as a (tasty) art form. The recipes
in this book are things you can impress your friends and family with,
that can also fit in your macros. I want to spread my passion for
cooking, and promise you all that it is possible to make healthy dishes
that are so delicious, every day will feel like a cheat day. Enjoy!
- WILL
1
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I began cooking with my mom, studying her every move as she
chopped and sauteed and broiled. Together we made everything
from seafood pasta, to chicken shumai, to cheddar shortbread topped
with red pepper jelly. Eventually I was confident enough to tackle the
kitchen on my own, and making dinner for my family became my form
of meditation, helping me unwind and relax. My weekends were
full of grocery shopping and menu planning, and I spent my
weeknights perfecting sauces and marinades when I should have
been doing my homework. I had found my calling.
Always in
My Pantry
Cooking
Spray
Italian
Seasoning
Garlic
Powder
Strained
Tomato
Rice Cakes
Sugar Free
Jell- O Mix
PB2
All Purpose Flour
Protein Powder
Cinnamon
2
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Always in
My fridge
Cauliflower
Rice
Frozen
Berries
Egg
Whites
Hot Sauce
Soy Sauce
Yellow
Mustard
Nut Milk
Walden Farms
Syrup
Greek
Yogurt
Rotisserie
Chicken
Eggs
Chicken
Breast
Spinach
Ground
Turkey
Bell
Peppers
Lemon
Zucchini
3
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A Quick Note
About Ingredients
and Measurements

Before you get into nitty gritty of my recipes, I wanted
to leave you with some words of wisdom.
I’m a big believer in the fact that cooking and eating healthy
is more of an art than a science. The ingredients I use are
guidelines, not rules, and my recipes are often a result of me
foraging through my fridge and using whatever wasn’t covered
in mold. What I’m trying to say is feel free to swap ingredients
out and use what you have (or what you like). If you don’t have
fresh herbs, use dried instead. If you don’t have turkey sausage,
use ground turkey seasoned the way you like, or any other
ground meat for that matter. I use some seasonings that
might be specific to the grocery stores in my city, such as the
parmesan & herb seasoning I frequently use. If you don’t have
it, use a sprinkle of parmesan cheese instead. Many of the
recipes use various dried herbs and seasoning blends, but don’t
feel tied down. If you hate oregano, don’t use Italian seasoning!
Love spice? Add some chili powder or cayenne. I have no doubt
that as a result of your experimentation with ingredients, some
of you will come up with even better versions of these recipes.
Another thing that needs to be addressed is the fact that
yes, I realize that my measurements are all over the place.
We have cups and teaspoons and tablespoons and ounces.
But we also have grams. This comes down to the fact that I’m
constantly using my food scale in the kitchen. Also, here in
Canada we have a strange habit of using both the metric and
imperial systems. Just get a food scale and please forgive me.
Now strip down and get cooking!
4
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Kitchen Equipment
Essentials
While you shouldn’t turn to me for advice on day trading,
you can trust that I have your best interests in mind with
these four kitchen investments - guaranteed to bring
your anabolic cooking game to the next level.

Food Scale
If you take one thing away from this page, please grab
a kitchen food scale. On top of the fact that a lot of
my suggested measurements in this cookbook are by
weight, I think it’s extremely important to teach yourself
what different serving sizes look like. This way, you will
eventually be able to estimate your calorie intake with
confidence. When looking for a food scale, some things
to keep in mind are its size, accuracy, ease of use, and
maximum weight it can hold. I use the Taylor Digital
Waterproof Kitchen Scale that I got from Costco which
works great for me and is very affordable.
Waffle Iron
I love a good waffle in the morning…or in the afternoon
or evening for that matter. You’ll see I have a number
of waffle recipes in this cookbook, both sweet and
savoury, and between you and me – they’re some of my
best. When looking for a waffle iron, it doesn’t need to
be anything fancy. I use the Dash Express Waffle Maker
from Amazon, which has held up over time, and fits in
my condo’s small kitchen. Find a waffle maker that’s
perfect for you in terms of shape, size, and cost and
you’ll be all set.
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Blender
Whether you’re looking to make Coach Greg’s anabolic
ice cream, or one of my cookbook recipes, you’re going
to need a blender. I can’t comment on the age-old
Vitamix vs. Ninja debate, but I do have to say that the
Ninja Professional Blender 1000 has never let me down
(neither has my Vitamix stick). In my opinion, the most
important things to look for in a blender are its level of
power, and settings offered. Determine the size you’re
looking for, and your budget, and get blending.

Air Fryer
The popularity of air fryers has gone through the roof,
and it’s easy to see why. You can crisp up just about
anything without submerging it in pools of oil, and
adding tons of unnecessary calories. They’re also
incredibly versatile, and depending on your air fryer
model, you can also bake, broil, roast, or toast without
your conventional oven. I use the Instant Pot Vortex
6QT Large Air Fryer Oven Combo at my condo, and the
Ninja Foodi 8-in-1 Digital Air Fry Oven at my parents’
house – which my mom uses every day. Just get an air
fryer and thank me later.
7
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Cooking
Conversion Chart
Temperature
Fahrenheit
300°F
325°F
350°F
375°F
400°F
425°F
450°F
500°F
Celcius
150°C
160°C
180°C
190°C
200°C
220°C
230°C
260°C
Weight
Measurements
Metric
Cups
Millileters
Ounces Tablespoons
1/2 oz
15 g
1 cup
240 ml
8 oz
16 tbsps
1 oz
29 g
3/4 cup
177 ml
6 oz
12 tbsps
2 oz
57 g
2/3 cup
158 ml
5 oz
11 tbsps
3 oz
85 g
1/2 cup
118 ml
4 oz
8 tbsps
4 oz
113 g
3/8 cup
90 ml
3 oz
6 tbsps
5 oz
141 g
1/3 cup
79 ml
2.5 oz
5.5 tbsps
6 oz
170 g
1/4 cup
59 ml
2 oz
4 tbsps
8 oz
227 g
1/8 cup
30 ml
1 oz
3 tbsps
10 oz
283 g
1/16 cup
15 ml
0.5 oz
1 tbsp
12 oz
340 g
13 oz
369 g
14 oz
397 g
15 oz
425 g
1 lb
453 g

Imperial
9
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Chapter 1
d
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k
a
W
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a
B
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116
Calories
11 g
Protein
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it on
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Ham and
r
CheddRa
oll Up
Omelette
makes 8 slices
Ingredients
Directions
6 whole eggs
1. Preheat oven to 450˚F.
1 cup cashew milk
2. Combine eggs and milk in a bowl and whisk until frothy.
1/2 cup all-purpose flour
3. Slowly add flour, salt and pepper into egg mixture and
whisk until it has a smooth consistency with no clumps.
8 slices black forest ham
90g shredded cheddar cheese
20g green onion diced
salt and pepper to taste
4. Line the bottom and sides of a 11x17 baking sheet with
parchment paper
5. Pour egg mixture onto baking sheet, making sure it is
evenly distributed.
6. Bake for 10 minutes, until eggs are firm and fluffy.
7. Remove the egg mixture from the oven and evenly place
ham slices all over its surface. Sprinkle cheese and green
onions on top.
8. Put topped eggs back into the oven for an additional
5 minutes. Cheese should be melted, and ham warmed
through.
9. Roll omelette tightly into a long log and slice into
8 even slices.
13
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Wake and Bake
Switching to a vape doesn’t mean you can’t still roll up
in the morning. This high protein wake n bake recipe is a
perfectly girthy solution to those morning munchies.
Breakfast
Stuffed
Peppers
makes 2 servings
Wake and Bake
Make your mornings double-stuffed with one of
my favourite second breakfast options.
Ingredients
Directions
2 large bell peppers
1. Preheat oven to 350˚F.
90g shredded cheddar
2. Cut the tops off of the bell peppers, remove the seeds
and ribs, and cut in half lengthwise. Season with salt
and pepper.
2 tbsp diced chives
4 whole eggs
4 strips of turkey bacon diced
salt and pepper to taste
3. Place bell peppers on a parchment paper lined baking
sheet flesh side up and bake for 15 minutes to soften.
4. Remove the softened peppers from the oven and pour
out the any water that has pooled in the centre of each
pepper.
5. Sprinkle 60g of the cheddar cheese and 1 tbsp of chives
evenly over the four softened bell peppers.
6. One at a time, crack each egg on a hard, flat surface
and place in the centre of each bell pepper.
7. Sprinkle diced turkey bacon evenly on top of each
bell pepper.
8. Sprinkle remaining cheese and chives on the peppers,
and season with salt and pepper.
9. Place stuffed peppers back in the 350˚F oven for an
additional 15 minutes, until edges of peppers darken and
cheese bubbles. Feel free to turn on the broiler for the last
few minutes if you want a crispy top and less runny egg.
14
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420
Calories
28.5 g
Protein
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it on
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Zucchini
Hashbrowns
makes 6 hashbrowns
Wake and Bake
If you want to spend the morning with a clown, that’s
your call, but with this recipe in your life, you’ll always
have a healthier choice than McDonalds.
Ingredients
Directions
2 large zucchinis
1. Preheat oven to 400°F.
1/2 cup (55g) powdered
parmesan cheese
2. Grate zucchini using the large side of a box grater,
transfer to a large bowl and sprinkle with salt.
1 whole egg
3. Mix the zucchini with the salt and set aside for
20 minutes while the salt draws moisture from
the zucchini.
2 tbsp chives diced
1 tsp dried oregano
4. Transfer the zucchini to a large cheese cloth or kitchen
towel and squeeze to strain the excess liquid.
2 garlic cloves diced
salt and pepper to taste
5. Place the zucchini back in the large bowl and add
the chives, parmesan, oregano, garlic, black pepper,
and egg. Mix until well combined.
6. Portion the zucchini mixture into 6 even hash brown
patties on a parchment-lined baking sheet.
7. Bake for 35 minutes in 400°F oven until golden
brown and crispy.
8. Eat hashbrowns on their own, or top with sliced
tomato and fried egg.
110
9g
Calories
Protein
16
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Breakfast
Quesadilla
makes 1 serving
As a child, only visits from Santa or the Tooth Fairy could
turn me into a morning person. As a grown-up, I’ve enjoyed
being able to add this breakfast quesadilla to the list.
Directions
¼ small red onion
finely sliced
1. Heat a large frying pan on medium-high heat and spray
with non-stick cooking spray.
¼ small green bell
pepper finely sliced
2. Add red onion, bell pepper, and garlic and season with
salt and pepper. Sauté until softened and set vegetable
mixture aside.
1 clove of garlic diced
1-2 tbsp cilantro
roughly chopped
2 low calorie tortilla wraps
30g shredded cheddar
2 whole eggs
3. Spray the same heated frying pan once again with nonstick spray, and crack eggs into pan. Let the eggs cook
sunny side up, and once the whites begin to set, burst
the egg yolk with spatula and then flip eggs. Remove
eggs from pan.
4. To assemble quesadilla, add one tortilla to heated frying
pan, and sprinkle with 15g of cheddar cheese.
2 tbsp salsa
2 tbsp 0% fat Greek yogurt
5. Add half of your cilantro, followed by sautéed vegetable
mixture, and then the cooked eggs.
6. Add remaining 15g of shredded cheddar and the
remaining cilantro on top of the eggs. Top with second
tortilla wrap and grill on each side for 3-4 minutes, until
cheese is melted, and tortilla is golden brown and crisp.
7. To make a delicious creamy dip, add Greek yogurt and
salsa to a small bowl and mix.
450
35 g
Calories
Protein
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it on
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Wake and Bake
Ingredients
550
Calories
47 g
Protein
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Vegan
l
w
o
B
a
c
a
M
makes 1 serving
Ingredients
Directions
1 scoop (50g) vegan
protein powder
1. Preheat a saucepan on the stove at medium-high heat.
Once saucepan is hot, add quinoa. Quinoa will begin
to make popping sounds immediately. Shake saucepan
frequently to keep quinoa from burning. Cook quinoa
for 1-2 minutes, until puffed up. Set aside.
1 tsp maca powder
100g frozen blueberries
100g frozen strawberries
20g hemp hearts
2. In a blender, add vegan protein powder, maca powder,
frozen blueberries, frozen strawberries, spirulina
powder, cashew milk, and ice. Blend until smooth.
Texture should be far thicker than a smoothie. Add
more ice if consistency is too thin and add more cashew
milk if too thick.
1/8 cup dry quinoa
3. Pour blended mixture into a bowl.
1 medium kiwi sliced
4. Top with hemp hearts, puffed quinoa and kiwi slices.
Feel free to explore and add other fruits and toppings
that you desire.
15g spirulina powder
250ml cashew milk
1 large handful of ice
19
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Wake and Bake
Packed with so much health, this is the only bowl you’ll
need to hit for a full post-Vegas bender recovery.
Savoury Oats
with Tempeh
“Bacon“
Wake and Bake
makes 1 serving
Bodybuilders love to confuse the muscles, but they never try to
confuse the stomach, so I decided to take their diet staple and get a
little weird with it. (Guaranteed gains for both you and the gram)
Ingredients
Directions
½ cup quick oats
1. Preheat oven to 425°F.
½ cup almond milk
2. Cut tempeh into thin “bacon-like” slices and place on a
parchment paper lined baking sheet.
2 tbsp nutritional yeast
½ tsp salt
1 cup water
8oz tempeh
2 tsp onion powder
2 tsp garlic powder
2 tsp paprika
1 tsp chili powder
1 tsp lemon pepper
¼ tsp cayenne pepper
1 tbsp coconut yogurt
1 large handful of kale
roughly chopped
½ cup button
mushrooms sliced
3. In a small bowl, mix together onion powder, garlic
powder, paprika, chili powder, lemon pepper, cayenne
and ¼ tsp salt.
4. Pour spice mixture evenly over the top of the tempeh.
Seasoning both sides is not necessary.
5. Bake tempeh in the oven for 20 minutes until golden
brown and crispy.
6. In a saucepan on medium-high heat, add oats, almond
milk, nutritional yeast, ¼ tsp salt, and 1 cup of water.
Stir ingredients together and let simmer until oats are
cooked all the way through and mixture resembles a
creamy porridge.
7. Spray a medium frying pan with nonstick spray and
place on medium-high heat. Add kale and mushrooms
and sauté until mushrooms are brown and kale is wilted.
8. Pour savoury oats into a bowl and top with tempeh
“bacon”, kale and mushrooms, and coconut yogurt.
20
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557
Calories
45 g
Protein
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it on
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485
Calories
42 g
Protein
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it on
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r
e
t
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B
t
u
n
Pea
n
i
e
t
o
r
P
y
l
l
e
d
J
an
Pancake
makes 1 large pancake
Ingredients
Directions
1 medium banana
1. Peel banana and add to a large bowl.
2 whole eggs
2. Mash banana using a fork until it resembles
a clumpy paste.
1 scoop peanut butter
protein powder
1 tsp Stevia (optional)
1 cup frozen strawberries
1 tbsp lemon juice
2 tbsp PB2 mixed with water
to desired consistency
3. Add eggs, protein powder, and stevia (if desired) to the
banana mixture and combine until evenly mixed into a
thick batter.
4. Preheat frying pan on medium-high heat and spray
with non-stick cooking spray.
5. Pour pancake batter mixture into heated frying pan and
cook pancake for approximately 5 minutes on each side.
6. While pancake is cooking, make the strawberry topping
by adding frozen strawberries and lemon juice to a small
pot on medium high heat.
7. As the strawberries begin to thaw and cook, use utensil
to break up the fruit and stir together.
8. Remove compote (cooked frozen fruit) from heat after
5-7 minutes.
9. Pour hot strawberry compote on top of protein pancake,
top with PB2 and enjoy!
23
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Wake and Bake
A taste of childhood that’s truly free of trauma.
This pancake will take you back in time while
helping your gains make a leap forward.
Healthy
Sausage and
Egg Mc “ Will “
makes 2 sandwiches
Wake and Bake
I am so confident that you’ll love this healthier take on a sausage
McMuffin, I named it after myself. The only thing yolked in this
recipe will be you at the gym if you eat the McWill on the regular.
Ingredients
Directions
2 low fat cheddar
cheese slices
1. Preheat oven to 350°F if you are not using a toaster
to toast English muffins.
2 turkey sausages
100g egg whites
2. Preheat a medium-sized frying pan on medium-high
heat and spray with non-stick spray.
2 English muffins
3. Remove turkey sausages from casing.
salt and pepper to taste
4. Flatten each sausage and shape into a circular patty
before placing into hot frying pan.
5. Cook sausage patties until brown and crispy on the
outside and no longer pink in the centre, around
3 minutes per side. Remove cooked sausage from pan.
6. Split English muffins and toast either in preheated
oven or in toaster.
7. Using the same frying pan on medium-high heat, spray
with non-stick spray and add egg whites (it is not
necessary, but you can rinse out the frying pan after
cooking the sausage if you wish). Season egg whites with
salt and pepper and fry until firm and cooked through.
8. Remove cooked egg whites from pan and cut in half.
Fold over each half so it can fit on the English muffin.
9. Place a sausage patty on each English muffin, followed
by the cheese slices, the egg whites, and the top of the
English muffin. Add hot sauce if you like it spicy.
24
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282
Calories
32 g
Protein
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it on
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460
Calories
31 g
Protein
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it on
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Italian
Baked Eggs
makes 1 serving
Inspired by my summer escape at Maurizio’s
winery in Tuscany, my legs were often weak—though
this always got me out of bed in the morning.
Directions
1 clove garlic
1. Preheat oven at 350°F.
1/2 medium chili pepper
2. Finely dice garlic, chili pepper, parsley, and basil.
1 large handful of baby spinach
3. Heat an oven safe frying pan on medium-high heat and
spray with non-stick cooking spray. Once the pan is hot,
add garlic, chili pepper, and spinach. Stir occasionally
until the spinach wilts.
500g San Marzano
canned whole tomatoes
25g parmesan &
herb seasoning
3 whole eggs
30g shredded part skim
mozzarella cheese
¼ cup fresh parsley
¼ cup fresh basil
salt and pepper to taste
4. Add the canned tomatoes to the pan with the spinach.
Using your spatula, poke the tomatoes to break them
apart into smaller chunks.
5. Bring the pan down to a simmer, and season with salt,
pepper, and parmesan & herb seasoning.
6. Add half of the parsley and basil and stir into
tomato sauce.
7. Crack eggs on top of the tomato sauce mixture, leaving
space between each of them. Sprinkle mozzarella on top
of the eggs.
8. Bake in 350˚F oven for 10-15 minutes, or until the egg
whites are set and the yolks are still runny. Keep an eye
on them if you want a super runny yolk.
9. Remove from oven and top with remaining parsley
and basil.
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Wake and Bake
Ingredients
Friead
les
f
f
W
&
Chicketanrd Syrup
Healthy
with Mus
Makes 2 Servings
Wake and Bake
While I don’t think the Colonel would approve of my
healthy fried chicken, your gut and your self-respect
certainly will. Be prepared to experience flavors you didn’t
think were possible to find in a healthy recipe.
Ingredients
Directions
2 6oz chicken breasts
1. Cut chicken breast in half horizontally to create flatter
pieces. Submerge chicken breasts in buttermilk and
let marinade in fridge for at least 1 hour, preferably
4-6 hours.
2 cups buttermilk
1 cup Corn Flakes
1 cup breadcrumbs
½ tsp cumin
½ tsp chili powder
¾ tsp garlic powder
200g shredded sweet potato
1 whole egg
2 egg whites
1 ½ tbsp coconut flour
¼ cup sugar-free maple syrup
¼ cup chicken stock
1 tbsp apple cider vinegar
1 tbsp grainy mustard
1 tsp dried thyme
salt and pepper to taste
2. In a blender or food processor, add Corn Flakes,
breadcrumbs, cumin, chili powder, ½ tsp garlic powder,
and salt and pepper. Blend until only a few chunks
of Corn Flakes remain and pour into casserole dish.
If you do not have a blender or food processor, pour
ingredients into resealable plastic bag and crush with
a rolling pin or heavy bottom saucepan.
3. One piece at a time, remove chicken breast from
buttermilk, and roll both sides in Corn Flake mixture
until evenly coated.
4. Place chicken in air fryer at 425°F for 13-15 minutes,
flipping halfway. If you do not have an air fryer, cook
in conventional oven at 450°F for 30 minutes, flipping
halfway, or until chicken reaches an internal temperature
of 165°F.
5. In a large mixing bowl, create sweet potato waffle mix
by adding shredded sweet potato, egg, egg whites,
coconut flour and salt and pepper and mix until sweet
potato is evenly coated.
6. Scoop sweet potato waffle batter into heated and
greased waffle iron and wait until cooked through.
7. In a frying pan heated on medium-low heat, add sugarfree maple syrup, chicken stock, apple cider vinegar,
grainy mustard, thyme, and 1/4 tsp garlic powder.
Simmer until mustard syrup is heated, stirring often.
8. Top waffles with fried chicken and mustard syrup sauce.
28
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493
Calories
62 g
Protein
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it on
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182
Calories
26 g
Protein
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it on
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a
t
t
o
c
i
R
n
o
m
Le
Protein Crepes
makes 2 servings
One of my kitchen’s most versatile cheeses, ricotta can go both
ways by contributing a thick, creamy goodness in any dish whether
it’s sweet or savoury. The lemon zest will perk you up as the light
and fluffy crepes show you what it means to be properly filled.
Directions
8oz low fat ricotta cheese
1. To prepare the lemon ricotta filling, add ricotta,
vanilla, 2 tsp stevia, lemon zest, and 2 tbsp of
cashew milk to a blender.
6 tbsp of cashew milk
1 tsp of vanilla
3 tsp of Stevia
Zest of one full lemon
2 whole eggs
2. Blend ingredients together, slowly adding in an
additional 2 tbsp of cashew milk until it is a smooth,
fluffy consistency. Set filling aside.
1 scoop vanilla protein powder
3. Preheat a medium sized frying pan on medium-high
heat and spray with non-stick spray.
½ tsp cinnamon
4. Add two whole eggs to a large bowl and whisk.
40g frozen berries
5. Add protein powder and remaining 2 tbsp cashew milk
to whisked eggs and mix well until there are no clumps,
creating a crepe batter.
6. Pour thin layer of batter into heated frying pan and let
cook for one minute per side. Repeat until you make your
desired number of crepes.
7. Place a heaping tablespoon of lemon ricotta filling into
the centre of each crepe and roll around the filling into
a long tube shape.
8. Place frozen berries in microwave safe bowl and heat
until berries are thawed. Mix in remaining 1 tsp of stevia.
9. Pour berries over the crepes, sprinkle with cinnamon,
and you’re all set with this epic creation.
31
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Wake and Bake
Ingredients
s
o
t
i
r
r
u
B
t
s
a
f
k
a
Bre
with
e
Homemad
raps
W
o
t
a
t
o
P
t
e
e
w
S
makes 2 burritos
Wake and Bake
Nobody likes over-processed, store-bought wraps. So, if
you’re going to wrap it up, avoid the taste of latex with something
homemade and fill it with all your classic breakfast faves.
Ingredients
Directions
2 large sweet potatoes
1. Pierce each sweet potato 3-4 times with a fork, and
microwave on high for 7-8 minutes, flipping them halfway
through. Potatoes should be cooked through and soft.
1 cup all-purpose flour
2 whole eggs
3 egg whites
2 tbsp salsa
½ a white onion chopped
1/3 cup mushrooms chopped
1/3 cup cilantro,
roughly chopped
60g shredded partskim mozzarella
salt and pepper to taste
2. Carefully remove hot potatoes from microwave, and
once they cool slightly, remove skin and mash in a
mixing bowl.
3. Add flour to the mixing bowl with the mashed sweet
potato and knead together with hands until it forms a
dough ball.
4. Flour a flat surface and roll dough into a tube. Cut dough
into desired number of wraps and roll each wrap into
flat circles.
5. One by one, place wraps on heated skillet at mediumhigh heat with no oil. Flip wrap every 30 seconds until
it starts to bubble and brown spots appear, around
2-3 minutes. Set aside.
6. Spray hot skillet on medium-high heat with non-stick
spray and add onions and mushrooms. Sauté until onions
are translucent and mushrooms are brown. Remove
veggies from pan and set aside.
7. In a small bowl, add eggs, egg whites, salt and pepper
and whisk to combine.
8. Place your medium skillet on medium heat and spray
again with non-stick cooking spray.
9. When the pan is hot, add egg mixture and stir often with
spatula until eggs set and thicken into a scramble. Once
no visible liquid remains in the pan, set eggs aside.
10. To put together burritos, grab sweet potato wraps and
in the centre of each, add cilantro, scrambled eggs,
shredded cheese, sautéed veggies, and salsa. Wrap
them up and chow down!
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310
Calories
19.5 g
Protein
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it on
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e
g
a
s
u
a
S
y
e
k
r
u
T
le
o
r
e
s
s
a
C
t
s
a
f
k
a
Bre
makes 5 servings
Wake and Bake
Perfect for meal prep, this casserole can feed you from Monday
to Friday while fueling you for every workout in between.
Ingredients
Directions
4 turkey sausages (375 g)
1. Preheat oven to 375°F.
1 tbsp fresh rosemary diced
2. Heat a large frying pan on medium-high heat and spray
with non-stick cooking spray. Remove turkey sausage
from casing and add to heated frying pan. Break apart
sausage with a spatula and sauté until no longer pink and
slightly brown.
¾ cup mushrooms chopped
1 large handful fresh spinach
1 medium bell pepper diced
150 grams yellow
or red onion diced
3. Add rosemary, mushrooms, bell peppers, onions,
spinach, garlic, salt, and pepper to frying pan with the
cooked sausage and sauté until veggies soften (around
3-5 minutes)
1 clove of garlic diced
4-6 slices of bread
4. In a mixing bowl, add eggs, milk, and cheese and combine.
Season egg mixture with salt and pepper to taste.
5 whole eggs
¼ cup milk of choice
5. Spray an oven safe casserole dish with cooking
spray and place an even layer of sliced bread along
the bottom.
¼ cup shredded part skim
mozzarella cheese
¼ cup cherry tomatoes diced
6. To begin assembling the casserole, add half of the
egg mixture to the casserole dish on top of the bread,
followed by half of the sausage and veggie mixture.
Repeat this process with the remaining egg mixture,
followed by the remaining sausage and veggie mixture.
salt and pepper to taste
7. Top the casserole with a sprinkle of diced cherry tomatoes.
8. Bake in 375°F oven for 40-45 minutes. If you like extra
crisp, leave casserole in for an extra 5 minutes.
9. Let casserole cool for 10 minutes and enjoy!
320
31 g
Calories
Protein
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Breakfast Pizza
makes 1 pizza
As great as waking up to leftover pizza is, your mornings should start
with a little more dignity—assuming you somehow didn’t finish the
whole pie the previous night. Here’s a breakfast version that’ll offer more
protein and require less restraint. It’s an easy win-win to start the day.
Directions
100g 0% fat Greek yogurt
1. Preheat oven to 500°F.
70g egg whites
2. In a mixing bowl, add Greek yogurt and egg whites.
Stir together to create a soupy mixture.
40g all-purpose flour
3. In a separate bowl, combine all-purpose flour, coconut
flour, baking powder, Italian seasoning, and garlic
powder. Add flour mixture to mixing bowl with Greek
yogurt and egg whites and stir together into a liquidy
pizza dough.
10g coconut flour
4g baking powder
1 tsp Italian seasoning
1 tsp garlic powder
2 whole eggs
4. Line a baking sheet with parchment paper. Spread pizza
dough onto baking sheet in desired shape. It is useful
to have a cup of water beside you to rinse your fingers
as you are spreading the dough, as it will stick to your
fingers easily.
shredded part-skim
mozzarella cheese
5. Add pizza dough to 500°F oven for 8-10 minutes, until
puffed up and golden.
2 slices turkey bacon chopped
6. While dough is in the oven, heat a skillet on medium-high
heat and spray with non-stick spray. Add onions, bell
peppers and mushrooms to skillet and sauté vegetables
until softened.
½ small onion sliced
¼ bell pepper sliced
50g mushrooms chopped
30g scallions diced
2 tbsp salsa
7. Remove sauteed vegetables from skillet and set aside.
Scramble whole eggs in heated skillet.
8. To construct pizza, scatter sauteed vegetables over
crust, followed by scrambled eggs. Top with cheese,
scallions, and turkey bacon.
620
58 g
Calories
Protein
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it on
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Wake and Bake
Ingredients
Chapter 2
Morning
Quickies
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An Ode to
Coffee
Black and full-bodied with an earthy scent;
A depth of flavour, tastes heaven sent.
Fresh roasted and preferably fair trade;
My love for you will never fade.
No competition from tea or soda;
It's only you for my caffeine quota.
I'll take you hot, I'll take you cold;
A perfect wake-up call, strong and bold.
Tim's drive thru or in my donut mug;
I might be natty, but you're my drug.
Oh coffee how I do love thee;
Do you believe in fate? I think we're destiny.
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510
Calories
75 g
Protein
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it on
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Chocolate
Protein
Pancakes
makes 1 serving
Ingredients
Directions
½ cup protein powder
1. Add egg and egg whites to a large bowl and whisk until
thoroughly combined.
1 whole egg
1/3 cup egg whites
3 tbsp coconut flour
2 tsp cocoa powder
½ tsp baking soda
2-4 tbsp cashew milk
½ cup 0% fat Greek yogurt
2 tbsp PB2 mixed with water
to desired consistency
fresh raspberries for garnish
2. Add protein powder, cocoa powder, coconut flour, and
baking soda to bowl with eggs and mix.
3. While stirring batter, slowly add cashew milk until it
reaches a thick, airy cake batter consistency.
4. Preheat a large skillet on medium-high heat, and spray
with non-stick cooking spray.
5. Pour pancake batter into heated skillet and cook for 2-3
minutes, or until the edges start to look dry. Flip pancake
and cook for an additional 1-2 minutes.
6. Plate the pancakes and top with Greek yogurt and
raspberries, and drizzle with PB2. Eat up!
41
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Morning Quickies
If a molten chocolate lava cake doesn’t fit into your macros,
try this chocolate protein pancake recipe instead. It’s not
going to taste the same but if you close your eyes, your
imagination can convince the tongue of anything.
3 Minute
t
s
a
f
k
a
e
r
B
ich
Morning Quickies
Sandw
makes 2 sandwiches
Don’t worry about sleeping through your alarm, this
morning quickie is guaranteed to finish before you even
reach the final verse of your fave T-Swift track.
Ingredients
Directions
1 English muffin
1. Heat a large non-stick frying pan over medium heat and
spray with non-stick cooking spray.
2 whole eggs
3 slices of black forest ham
1/3 cup shredded
cheddar cheese
1 tsp chives finely chopped
salt and pepper to taste
2. Cut English muffin in half and place face down on one
side of the pan.
3. Crack eggs side by side on the other half of the frying
pan, puncturing yolks with a spatula.
4. Once the eggs are mostly cooked through, sprinkle with
salt and pepper, chives, and shredded cheese.
5. Place the toasted English muffins facing down on top of
the eggs and let sit for 30 seconds.
6. Flip the whole sandwich over, egg-side-up, and place
ham into the middle of the sandwich.
7. Fold the sandwich closed and remove from heat.
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425
Calories
36 g
Protein
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90
Calories
4.5 g
Protein
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it on
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Savoury Quinoa
t
s
a
f
k
a
e
r
B
g
Eg
Muffins
makes 12 muffins
Ingredients
Directions
1 cup quinoa
1. Preheat oven to 350°F.
2 whole eggs
2. Rinse quinoa, then add to a saucepan with 1 ¾ cups
of water on high heat. Bring to a boil, then reduce to
medium-low heat and simmer for 10-15 minutes until all
water has been absorbed by the quinoa. Fluff with a fork.
30g shredded cheddar cheese
½ a medium onion diced
300g frozen spinach
1 tsp garlic powder
1 tsp dried oregano
salt and pepper to taste
3. Once quinoa is cooked, transfer to a large mixing bowl
and set aside to cool. This can be done ahead of time.
4. Heat a large frying pan on medium-high heat and spray
with non-stick spray. Add spinach and onions to the pan
and sauté until onions are soft and the spinach is thawed.
5. In the mixing bowl containing the cooled cooked quinoa,
add eggs, cheese, garlic powder, oregano, salt and
pepper. Stir to combine ingredients.
6. Add cooked spinach and onions to the quinoa mixture
and combine.
7. Grab a muffin tin and line with muffin liners. Scoop
quinoa mixture evenly into muffin molds.
8. Bake muffins in 350°F oven for 15-20 minutes. Let cool
before serving.
45
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Morning Quickies
Who said muffins had to be sweet? These savoury quinoa
muffins are loaded with fiber and protein, which will leave you
feeling full and energetic while wiping away the memories
of the chalky protein bars haunting your taste buds.
Morning Quickies
Egg Turkey
s
n
i
f
f
u
M
n
Baco
makes 6 muffins
If you’ve got an empty fridge but you’re full of laziness,
here’s a recipe that’ll make cooking so easy
I almost didn’t bother putting it in this cookbook.
Ingredients
Directions
6 turkey bacon strips
1. Preheat oven to 350°F.
6 whole eggs
2. Place the turkey bacon strips in a circle around the inside
perimeter of a muffin or cupcake tray.
salt and pepper to taste
3. Spray the bottom of each muffin mold with non-stick
cooking spray.
4. On a hard, flat surface, crack an egg and place in the
centre of each turkey bacon lined muffin tin.
5. Sprinkle salt and pepper on top of each egg.
6. Bake savoury muffins in 350°F oven for 12-14 minutes.
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105
Calories
8g
Protein
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90
Calories
6g
Protein
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it on
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Shredded
d
e
p
p
a
r
W
o
t
a
t
Po
Quiche
makes 8 quiches
They say you are what you eat, and these shredded
potato quiches will definitely help you get those washboard
abs you’ve always dreamed of. And they taste good too.
Directions
2 heaping cups russet
potato shredded
1. Preheat oven to 425°F.
4 whole eggs
50g shredded part
skim asiago cheese
¾ cup frozen spinach
thawed and drained
1 jalapeno diced
¼ of a bell pepper diced
1 slice turkey bacon diced
2 tbsp bruschetta mix
salt and pepper to taste
2. Add 1 egg, 20g shredded cheese, salt, and pepper to a
medium bowl and stir to combine.
3. Squeeze excess moisture out of shredded potatoes and
then add to the egg mixture. Fold potatoes into egg
mixture until evenly coated.
4. Lightly spray muffin tins with non-stick cooking spray.
5. Coat each muffin tin with the potato mixture, pressing
down in the centre to create potato “cups”.
6. Bake potato cups in 425˚F oven for 15 minutes,
or until crispy.
7. While the potato cups are baking, add remaining 3 eggs,
spinach, jalapeno, bell pepper, bruschetta mix and
remaining 30g of shredded cheese to a medium bowl.
Season with salt and pepper and combine.
8. When potato cups are golden and crisp, remove
from oven, fill with egg mixture, and top with diced
turkey bacon.
9. Place muffin tin back in the oven for 7 to 10 minutes
until the egg is cooked through.
10. Remove from the oven and let sit and enjoy!
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Morning Quickies
Ingredients
Protein
Waffles
Morning Quickies
makes 1 serving
One of my all-time staple breakfasts, these waffles
are a protein bomb that’ll have you hitting PRs both your
bros and your girl appreciate. As long as she accepts the
increased risk of an accidental Dutch oven-ing.
Ingredients
Directions
130g egg whites
1. Preheat waffle maker.
150g cottage cheese
2. In a large mixing bowl, add egg whites, cottage
cheese, protein powder, coconut flour, baking powder,
cinnamon, and stevia. Stir together until it resembles a
chunky batter.
20g coconut flour
66g protein powder
1/2 tsp baking powder
1 tsp cinnamon
1 tsp Stevia
1 tbsp 0% fat Greek yogurt
2 tbsp sugar-free maple syrup
3. Spray both sides of the waffle iron with non-stick
cooking spray. Scoop batter into the centre of the waffle
maker, leaving space around the edges, and close to
cook waffle. Repeat until you have used all your batter.
4. Top waffles with sugar-free maple syrup, Greek yogurt,
and fresh fruit of choice!
50
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538
Calories
97 g
Protein
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it on
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Microwave
Breakfast
Bowl
Morning Quickies
makes 1 serving
A great recipe when you want to make a meal out of
something other than the takeout containers stacked in your
fridge. Throw any veggies and protein into a bowl with cheese
and you’ll be making microwave magic in no time.
Ingredients
Directions
1 tbsp light margarine
1. Add margarine to a microwave safe bowl and microwave
until melted
1 whole egg
2. Add egg, cashew milk, salt, and pepper to the bowl with
the melted margarine and whisk.
2 slices low calorie bread
broken into
bite-sized pieces
¼ cup red bell pepper chopped
¼ cup cilantro chopped
3. Add chopped red bell pepper, cilantro, chicken, and
shredded cheese to the bowl with the egg mixture and
combine.
4. Gently fold bread pieces into egg mixture until
completely coated.
¼ cup grilled chicken
breast chopped
2 tbsp shredded
cheddar cheese
5. Let the mixture sit for 1-2 minutes, allowing the bread to
absorb the egg.
3 tbsp cashew milk
6. Microwave on high for 2 minutes, or until mixture is firm
and pulls away from edges of the bowl. Top with hot
sauce for some spice.
salt and pepper to taste
370
28 g
Calories
Protein
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Egg White
Vegetable
Frittata
makes 1 frittata
This is the first dish I ever made on my channel, and for good reason.
I ate this frittata every single morning for YEARS and never got sick
of it. With the perfect combination of being low calorie, high protein,
and full of volume, this is an all-time winning staple of mine.
Directions
170g thawed broccoli florets
1. Preheat oven to 425°F.
500g egg whites
2. Spray an oven-safe medium sized skillet with
non‑stick cooking spray, and scatter broccoli
florets along the bottom.
½ tsp garlic powder
½ tsp onion powder
3. Pour egg whites into the skillet.
½ tsp Italian seasoning
30g shredded part skim
mozzarella cheese
4. Season egg whites with garlic powder, onion
powder, Italian seasoning, salt, and pepper.
5. Place skillet in middle rack of oven and let bake
for 15 minutes.
1 tbsp salsa (optional)
1 tbsp yellow mustard
(optional)
6. Remove the skillet from the oven, sprinkle shredded
mozzarella over eggs, and put back in oven for an
additional 5 minutes, until frittata is golden and puffed.
hot sauce (optional)
salt and pepper to taste
7. Let frittata cool, and then garnish with mustard,
hot sauce and salsa for extra flavour.
290
61 g
Calories
Protein
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it on
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Morning Quickies
Ingredients
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Chapter 3
Afterno
on
Delights
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Will's Favourite Eats
around the GTA
(Greater Toronto Area)
A few things to get straight if you ever visit Toronto: It’s the
CN Tower, not a Space Needle. You don’t need a parka in July.
And these are the restaurants (and dishes) you need to try:
The Pumba
Defina Woodfired
1485 Dupont St
Toronto, ON M6P 3S2
BBQ
u
i
S
r
a
h
C
Bao
Chicken
t
n
staura
Lee Re
t W
S
hm ond
5 05 Ric
5V 0P4
o, ON M
Toront
20 Ingredient
Singapore
Style Slaw
Lee Restaurant
505 Richmond St W
Toronto, ON M5V 0P4
ster
n
o
M
e
i
k
Coo
Donut
Bakery
All You Knead
Unit #11
95 05 Keele St
1W3
Maple, ON L6A
56
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Quinoa s
ng
Onion Ri
with
ayo
Garlic M
Grilled
Chicken Pizza
s
Unionville Arm
ille
nv
io
Un
St
189 Main
8
2G
R
L3
Unionville, ON
nt
o n Fr o
Fresh
t
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570
Calories
55 g
Protein
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it on
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Spicy Crispy
h
c
i
w
d
n
a
S
n
e
k
Chic
makes 2 sandwiches
The Colonel has his secret recipe, but I think you all deserve
to know how best to manipulate your meat at home. Time to
grab a couple chicken breasts and give ‘em a homemade sauce.
By the end you’ll have a pair worthy of a Baywatch montage.
Directions
2 8oz chicken breasts
1. In a large resealable plastic bag, add buttermilk, 1 tsp
paprika, 1 tsp garlic powder, 1 tsp salt and 1 tsp pepper
and lightly shake to combine.
1 cup buttermilk
1 cup all-purpose flour
1 ½ tsp paprika
2 tsp garlic powder
½ tsp onion powder
¼ tsp cayenne pepper
1 ½ tsp salt
1 ½ tsp pepper
1 tsp Cajun seasoning
¼ cup light mayo
¼ cup 0% Greek yogurt
1 tsp hot sauce
2 brioche buns
6 extra crunchy sweet
pickle slices
2. Add chicken breasts to the resealable plastic bag,
ensuring that they are thoroughly coated with the
buttermilk mixture. Let chicken marinate at least 2 hours
– preferably over-night
3. To create the chicken dredge mixture that will form the
outer coating of the “fried” chicken, combine all-purpose
flour, ½ tsp garlic powder, onion powder, cayenne
pepper, ½ tsp salt and ½ tsp pepper in a large bowl.
4. Remove chicken breasts from plastic bag and place one
at a time in the dredge mixture, evenly coating both
sides of each breast.
5. Spray one side of each chicken breast with nonstick
spray and place them, sprayed side up, in the air fryer
at 390°F for 25 minutes, making sure to flip the chicken
halfway and spray the other side with non-stick spray.
6. In a small bowl, add light mayo, 0% Greek yogurt, hot
sauce, Cajun seasoning and ½ tsp garlic powder and stir
to combine into the Cajun “mayo”.
7. Toast brioche buns inside facing down on a skillet at
medium-high heat until golden and crisp.
8. Assemble sandwiches by spreading a generous layer of
the Cajun mayo on brioche bun, followed by pickle slices
and finally the chicken breast. Enjoy!
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Afternoon Delights
Ingredients
Curried Chicken
Afternoon Delights
Lettuce Wrap
makes 3 wraps
Though I’m not usually a fan of wrapping anything up,
these lettuce wraps always bring me a pleasurable
experience that I’m excited to share with all of you.
Ingredients
Directions
100g grilled chicken
breast diced
1. In a large mixing bowl, add Greek yogurt, curry powder
and tomato puree and combine.
2 tbsp cilantro
roughly chopped
2. Add chicken, cilantro, and raisins to the Greek yogurt
mixture and stir well.
2 tbsp raisins
3. Add the curried chicken mixture to each lettuce leaf,
wrap it up and happy snacking!
100g 0% fat Greek yogurt
1 tsp curry powder
1 tsp tomato puree or
crushed tomatoes
3 large romaine lettuce leaves
washed and patted dry
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57
Calories
4.5 g
Protein
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it on
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145
Calories
10 g
Protein
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Pecan
d
la
a
S
n
e
k
c
Chi
makes 5 servings
Ingredients
Directions
16 oz grilled chicken breast
1. Place pecans in a dry frying pan on medium-high heat
and toast until fragrant and browned, around 3-4
minutes, stirring occasionally. These will burn, so keep
an eye on them.
3 stalks of celery
¼ cup red onion
¼ cup parsley
¼ cup fresh dill
2. Once pecans are toasted, remove from heat, and chop
them up finely.
1 handful pecans
3. Roughly chop chicken, celery, onion, parsley, and dill.
½ cup 2% Greek yogurt
4. In a large bowl, add Greek yogurt, mayo, Dijon mustard,
white wine vinegar, salt and pepper, and mix to create
creamy salad dressing.
¼ cup mayonnaise
2 tsp Dijon mustard
1 tsp white wine vinegar
salt and pepper to taste
5. Add the chopped ingredients to the yogurt dressing and
stir to coat well.
6. Enjoy the salad on its own, add to a sandwich, or on top
of some leafy greens.
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Afternoon Delights
When I think of chicken sandwiches, I think of lots of
mayo. Kind of gross, right? Here’s a fresher version that
won’t remind you of stale beer at a college tailgate party.
Asian Mango
Chicken Pita
makes 1 serving
Afternoon Delights
Packed with protein and low in fat, this
perfect post-workout meal is quick and easy,
yet bursting with flavour, just like me.
Ingredients
Directions
1 pita
1. In a mixing bowl, add bean sprouts, sliced mango,
chili pepper, cilantro, and chicken breast.
1 tbsp sesame ginger dressing
(or other dressing
of choice)
2. Pour 1 tbsp of sesame ginger dressing over the
ingredients in the mixing bowl and toss to evenly coat
to create pita filling.
100g bean sprouts
3. Heat pita in the microwave or oven. Once heated,
split open at one side.
100g mango thinly sliced
¼ small chili pepper
thinly sliced
4. Stuff pita with mango chicken filling and enjoy
leftover filling as a side salad!
¼ cup cilantro
roughly chopped
5oz rotisserie chicken
breast shredded
590
54 g
Calories
Protein
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Grilled
Vegetable Salad
makes 1 serving
A great side to complement your meat,
or a recipe to double to get a more satisfying
meal if you’re unfortunately a vegetarian.
Directions
1 head of radicchio
1. Preheat barbeque, or, if you do not have a barbeque,
preheat a grilling pan on medium-high heat.
6-8 asparagus spears
2. Lay radicchio, asparagus spears, portobello mushroom
and endives on a baking sheet or large cutting board and
spray them with non-stick cooking spray. Season with
garlic powder, salt, and pepper.
1 portobello mushroom
2 endives
1 tsp garlic powder
60g goat cheese
½ tsp fresh rosemary chopped
2 tbsp grainy mustard
2 tbsp of balsamic vinegar
2 tbsp sugar-free maple syrup
salt and pepper to taste
3. Place the seasoned vegetables onto the heated
barbeque or grilling pan, and grill until lightly charred
and slightly softened (3-5 minutes).
4. In a small bowl, combine rosemary, mustard, balsamic
vinegar, sugar-free maple syrup and season with salt and
pepper. Whisk together to create a thick dressing.
5. Plate the grilled vegetables and pour the dressing to
create a generous coating.
6. Crumble goat cheese on top of the grilled vegetables
and enjoy!
356
20 g
Calories
Protein
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it on
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Afternoon Delights
Ingredients
Savoury Sweet
n
e
k
c
i
h
C
o
t
a
t
Po
and Waffles
Afternoon Delights
makes 1 serving
A complex (carbed) Southern Belle, the sweet potato waffles
will love anything you top them with, especially some
grilled chicken and the explosive juices contained within.
Ingredients
Directions
2 medium sweet potatoes
(~250g) peeled
1. Preheat waffle iron.
1 whole egg
2 egg whites
½ tsp garlic powder
½ tsp Tajin seasoning
7oz cooked chicken breast
60g sliced avocado
50g spinach
½ tsp salt
¼ tsp black pepper
hot sauce (optional)
2. Using a box grater, shred sweet potato into a large bowl.
3. Press the shredded sweet potato with a paper towel to
remove excess moisture.
4. In a small bowl, add the whole egg and egg whites and
whisk together.
5. Add whisked eggs to the shredded sweet potato and
season with garlic powder, Tajin, salt, and pepper.
6. Combine egg and sweet potato mixture in a bowl until
sweet potato is coated evenly with egg and seasoning.
7. Open preheated waffle iron and spray both sides with
non-stick cooking spray.
8. Scoop an even layer of the sweet potato batter onto the
waffle iron and close, letting cook for 5-6 minutes.
9. While waffle is cooking, heat up a small frying pan
coated with non-stick spray. Add spinach and sauté until
spinach is wilted, approximately 2-4 minutes. Season
with salt and pepper to taste.
10. Once waffle is cooked through and browned, remove
from waffle iron, and top with sautéed spinach, sliced
avocado, and chicken breast.
11. Top with hot sauce if desired.
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675
Calories
76 g
Protein
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it on
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352
Calories
30 g
Protein
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BBQ Pulled
Chicken Sliders
makes 6 sliders
I’ve always said I like my meat pulled and now you’ll know
how to give yours a tug for delicious and healthy sliders.
A top tier recipe that’s equal parts fun to make and eat.
Directions
3 6oz chicken breasts
1. Preheat oven to 425°F.
½ a medium red
cabbage chopped
2. In a medium bowl, add tomato paste, balsamic
vinegar, 2 tbsp low-calorie maple syrup, garlic powder,
smoked paprika, and a pinch of salt and pepper. Whisk
ingredients to create barbeque sauce.
½ a medium fennel chopped
¼ cup parsley
roughly chopped
½ cup apple cider vinegar
2 tbsp olive oil
3 tbsp low-calorie maple syrup
¾ cup balsamic vinegar
156ml (5.5oz) can tomato paste
1 tsp garlic powder
1 tsp smoked paprika
6 potato buns
12 pickle round slices
salt and pepper to taste
3. Place chicken breasts in an oven safe casserole dish.
Pour barbeque sauce on top of the chicken breasts and
massage sauce into chicken to fully coat.
4. Cover casserole dish with tinfoil and bake in 425°F
oven until centre of the chicken reaches 155°F, around
17-20 minutes. Once pulled, the residual heat of the
oven will bring the chicken to 165°F.
5. While chicken is in the oven, prepare coleslaw by adding
cabbage, fennel, and parsley to a mixing bowl.
6. To create the coleslaw dressing, in a small bowl, add
apple cider vinegar, olive oil, remaining 1 tbsp low‑calorie
maple syrup, and salt and pepper, and whisk.
7. Pour coleslaw dressing over cabbage mixture and toss
until evenly coated. Set aside.
8. Once the chicken is cooked, pull apart using a fork
and tongs. Toss shredded chicken in barbeque sauce
to fully coat.
9. To assemble sliders, split potato buns and place two
pickle slices on each bun, followed by pulled chicken.
Top with coleslaw and prepare to be amazed.
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Afternoon Delights
Ingredients
d
e
f
f
u
t
S
a
t
t
Rico
Healthy Peppers
makes 2 servings
Afternoon Delights
A healthy stuffing you can enjoy every night of the week,
even if the only dates you’re getting are with incognito mode.
Ingredients
Directions
½ a white onion sliced
1. Preheat oven to 425°F convection bake. If you do not
have convection bake, you may need to add a few
minutes of cooking time.
1-2 garlic cloves
roughly chopped
½ lb or 8oz ground turkey
1 ½ cups frozen cauliflower rice
¾ cup light ricotta cheese
1 tbsp parmesan &
herb seasoning
½ tsp garlic powder
½ tsp Italian seasoning
½ cup whole strained
tomatoes
2 large handfuls fresh
spinach (approx 1 – ½ cups)
½ cup shredded part
skim mozzarella
2 whole bell peppers
salt and pepper to taste
2. Slice off the tops of the bells peppers and remove ribs
and seeds to hollow them out. Place them upright in a
small oven-safe baking dish or baking pan and set aside.
3. Preheat a large skillet on medium-high heat and spray
with cooking spray.
4. Once pan is heated, add onions and garlic. Sauté until
softened and translucent, stirring often (3-5 minutes).
5. Add ground turkey, Italian seasoning, garlic powder, salt,
and pepper to heated skillet with onions and garlic. Stir
ingredients together, breaking down turkey with spatula
or wooden spoon.
6. When turkey is beginning to brown, add strained
tomatoes. Use spatula or wooden spoon to break apart
tomatoes. Stir to combine.
7. Add cauliflower rice, fresh spinach, and ½ tbsp of
parmesan & herb seasoning to the ground turkey
mixture. Stir ingredients together until spinach has
wilted, and turkey is cooked through.
8. Remove from heat and add ricotta to turkey mixture and
lightly fold it in.
9. Scoop turkey mixture into both bell peppers, packing
ingredients lightly, until both peppers are stuffed.
10. Sprinkle shredded mozzarella and remaining parmesan
& herb seasoning on top of the peppers.
11. Place in the 425°F oven on the middle rack and bake
for 20-25 minutes, or until cheese topping is brown and
crispy, and peppers are tender.
12. Enjoy with hot sauce.
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320
Calories
38 g
Protein
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315
Calories
37 g
Protein
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it on
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Tuna
h
t
i
w
r
e
g
r
u
B
Pineapple Bun
makes 1 burger
Ingredients
Directions
5 oz tuna steak
1. Sprinkle garlic powder, cayenne, salt and pepper on
both sides of the tuna steak.
2 core-out pineapple
cylinder slices, 1" thick
1 tbsp kimchi
1 tbsp sugar-free
walnut maple syrup
1 tsp pineapple fruit spread
½ jalapeno thinly sliced
¼ cup mushrooms chopped
¼ a white onion chopped
2 thin tomato slices
2 thin avocado slices
1 tsp cilantro
roughly chopped
½ tsp garlic powder
¼ tsp cayenne pepper
salt and pepper to taste
2. Heat a large grilling pan on medium-high heat and spray
with non-stick cooking spray. Add tuna steak to the
pan. Sear each side until outside is slightly browned and
inside is still pink.
3. Heat a frying pan on medium-high heat and spray
with non-stick cooking spray. Add onion, mushrooms,
and jalapeno and sauté until onion is translucent and
mushrooms are tender. Season sauteed vegetables with
salt and pepper.
4. Rub pineapple slices with sugar-free syrup and add to
grilling pan. Flip pineapple when lightly seared.
5. To construct burger, place tuna steak on one pineapple
slice, spread pineapple fruit spread on tuna, followed
by kimchi.
6. Top with tomato, avocado, sauteed vegetables, cilantro,
and finally, top with the other pineapple “bun”. Knife and
fork recommended for this one!
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Afternoon Delights
Bless this mess of a burger that will threaten to stain your
entire wardrobe. Tuna for a delicious and healthy protein,
pineapple for a confusing mix of flavours that’ll surprise
and reward both you and your significant other.
Steak
Taco Salad
Afternoon Delights
makes 1 serving
It’s like Chipotle but you spend your night enjoying
it from the couch instead of the bathroom.
Ingredients
Directions
6 oz eye of round steak
1. Preheat a grilling pan on medium-high heat and spray
with non-stick spray.
1 medium grilled zucchini
sliced lengthwise
½ large English cucumber
sliced into half moons
2/3 cup whole grape tomatoes
½ cup cilantro
roughly chopped
½ roasted red bell
pepper diced
60g feta cheese
300g baby spinach
6 tbsp 0% fat Greek yogurt
4 tbsp salsa
juice of ½ a lime
½ tsp garlic powder
salt and pepper to taste
2. Once pan is heated, add steak, season with salt to taste
and let grill for 2-3 minutes. Flip the steak and grill for an
additional 2-3 minutes. Keep flipping until desired level
of doneness (130°F for medium rare), and then remove
steak from heat to let rest.
3. In a small bowl, add Greek yogurt, salsa, lime juice,
garlic powder, salt and pepper, and stir until mixed into
a creamy dressing.
4. To construct the salad, get a large bowl and add baby
spinach as the salad base. Top with grilled zucchini,
cucumber, grape tomatoes, cilantro, and roasted red
bell pepper.
5. Thinly slice cooked steak into half-inch thick pieces,
and place on top of salad.
6. Pour yogurt dressing over salad and top with crumbled
feta cheese.
7. Toss until everything is evenly coated with dressing
and dig in.
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625
Calories
69 g
Protein
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715
Calories
93 g
Protein
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Turkey
Meatball Sub
makes 2 servings
Don’t tell nonna about this recipe, she’ll never be convinced anything
could be healthier than the dishes coming out of her kitchen.
Directions
1lbs ground turkey
1. Preheat oven to 400˚F.
½ cup zucchini
shredded and drained
of moisture
2. In a large mixing bowl, add ground turkey, zucchini, egg,
diced garlic cloves, 1 tbsp onion powder, oregano, 1 tbsp
salt, and black pepper. Knead together using hands until
evenly combined.
1 whole egg
2 cloves of garlic diced
1 tbsp + ½ tsp onion powder
1 tbsp dried oregano
1 tbsp salt
325ml strained tomatoes
1 tbsp fresh basil chopped
½ tsp garlic powder
¼ tsp chili flake (optional)
2 submarine rolls
60g shredded part
skim mozzarella
black pepper to taste
3. Form meat mixture into golf ball sized meatballs
and place evenly spaced on parchment paper lined
baking sheet.
4. Bake meatballs in 400˚F oven on top rack for 15 minutes.
Turn meatballs over and cook for an additional 5 minutes.
5. While meatballs are baking, add strained tomatoes to a
medium saucepan, along with fresh basil, garlic powder,
½ tsp onion powder, chili flake, and salt and pepper, and
simmer until sauce starts to bubble.
6. Split submarine rolls and toast in preheated oven until
lightly golden and crispy around the edges.
7. To construct the sub, spread tomato sauce on bottom
layer of the bun, followed by the turkey meatballs.
Top meatballs with more tomato sauce and shredded
mozzarella.
8. Lay subs open face on a parchment paper lined baking
sheet and place in the oven on broil until the cheese is
melted. Keep an eye on these, as they can burn quickly.
9. Remove subs from oven, place the top bun on the
sandwich, and buon appetito!
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Afternoon Delights
Ingredients
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78
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op
came trine
e
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l
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n
a
W he
n M
class i
ing
of his recruit train
Corps
However, there is something much greater that they share.
Each of them experienced a chance moment they had not
planned for, a moment that would change the course of their
careers, and their lives. For Newton, it was an apple falling
from a tree. For Will, it was Ollie hopping onto the couch
beside him while he was filming a video.
When Will started his YouTube journey, he was focused
on filming eating challenges, celebrity workout routines,
and fitness tips and tricks. He did not in a million years
think that his viewers would be wanting more of his goofy,
scruffy, endearing little 10-pound dog – but they did! From
Ollie’s very first appearance, comments flooded in from
subscribers, asking what breed he was (a Rough-coated
Brussels Griffon), remarking on his uncanny resemblance
to a Star Wars Ewok, and professing undying love for him.
Every time Ollie showed up on screen, it was sheer mayhem.
It became crystal clear that everyone wanted, to quote one
subscriber, “more of the cute, bearded dog in the videos”,
and Will listened.
his
with e, the
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i
Pos f choic it
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a
n
s ck ey dip T
hon
Getting into
character
o
for an intr
Ollie began to pop up more and more on the channel, often
accompanying Will in the Tim Horton’s drive-thru in one of
his many fashionable sweaters or jackets. Will would get
his morning dark-roast coffee, and his brother would get his
honey dip Timbit. An extraordinary cult of personality began
to grow around Ollie, until eventually he was starring in
cold-open intros at the beginning of each and every video.
Showcasing his stellar acting chops with his outrageous
costumes and witty one-liners, Ollie quickly took over the
channel, and Will was dubbed “Ollie’s camera man”.
As important as Ollie was in front of the camera, he was ten
times that when the camera was off. He joined the Tennyson
household when Will was only 10 years old, and they forged
an unshakeable bond. While Ollie was a constant source of
entertainment and laughter, he was also Will’s greatest ally
when times were tough. When Will was bullied, he would
turn to his little brother, who would always cheer him up and
comfort him. It was impossible to feel lonely around Ollie. It
was impossible not to smile around him either.
When Ollie passed in December of 2020, the hearts of his
YouTube family broke all over the world. Everyone came
together to share their love for Ollie, and to give thanks for
the positive impact he had on so many people. And to think
this all started by accident! While he is now gone from this
world, his legacy has been immortalized – something that his
brother, sisters, and parents are eternally grateful for. To this
day, it is still his channel, and Will is just the camera man.
n,
Little mapetite
p
a
enormous
- VICTORIA XX
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Chapter 4
t
a
o
r
h
T armups
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230
Calories
24.5 g
Protein
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it on
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Zucchini
Boats
makes 2 servings
My second favourite way to enjoy a zucchini.
These boats are quick and easy to make,
and you’ll devour them even quicker.
Directions
2 medium zucchinis
1. Preheat the oven to 350˚F.
2 turkey sausages
2. Cut the ends off of both zucchinis, and then cut
each zucchini in half lengthwise.
½ cup of strained tomatoes
1 tsp Italian seasoning
1 tsp garlic powder
salt and pepper to taste
90g shredded cheddar cheese
3. Using a spoon, scoop out and discard the seeds
and some of the flesh of the zucchinis to create the
“boat” shape.
4. Place zucchini boats on a parchment paper lined baking
sheet with the insides facing up.
5. Season the insides of the zucchini boats with Italian
seasoning, garlic powder, salt, and pepper. Set aside.
6. Preheat a frying pan on medium-high heat and spray
with non-stick cooking spray.
7. Remove turkey sausages from their casings and add to
heated pan. Use spatula to break sausages apart into
a crumble.
8. Once sausage is cooked through and slightly browned,
around 4-5 minutes, add the strained tomatoes to the
pan and stir to combine.
9. Once heated through, scoop turkey sauce mixture evenly
into the zucchini boats, and top with shredded cheese.
10. Bake zucchini boats in oven at 350˚F for around 25
minutes, until cheese is golden and crispy, and zucchini
has softened.
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Throat Warmups
Ingredients
Butternut
Squash
Fritters
Throat Warmups
makes 6 fritters
Hi everyone – Victoria here. I’ve tried hundreds of Will’s recipes
over the years and guess what? These butternut squash fritters
are my top pick. The thyme and fresh sage transport you straight
to Thanksgiving dinner but are far lighter and healthier. Don’t skip
out on the Greek yogurt garnish either – it adds a nice freshness,
and some protein too. These fritters will be your new obsession!
Ingredients
Directions
2 ½ cups (lightly packed)
butternut squash
peeled and shredded
1. Preheat a large frying pan on medium-high heat.
1/3 cup coconut flour
1 large whole egg
lightly beaten
½ tsp garlic powder
1 tsp dried thyme
1 ½ tbsp fresh sage minced
salt and pepper to taste
0% fat Greek yogurt
for topping (optional)
chopped chives
for topping (optional)
2. In a large bowl, add butternut squash, coconut flour,
egg, garlic powder, sage, thyme, salt and pepper and
mix until combined.
3. Spray heated frying pan with non-stick spray
4. Using a tablespoon, scoop the squash fritter mixture and
place on pan, flattening fritters lightly with a spatula or
the palm of your hand.
5. Cook fritters for 3 minutes, until the bottom is golden
brown and crisp. Flip the fritters and cook for an
additional 3 minutes.
6. Enjoy the fritters on their own, or top with Greek yogurt
and chives.
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52.5
Calories
2.5 g
Protein
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145
Calories
6g
Protein
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it on
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Quick Bake
h
t
i
w
l
e
f
a
Fal
g
n
i
s
s
e
r
D
i
n
Tahi
makes 5 servings
Ingredients
Directions
400g can of chickpeas
1. Preheat oven to 375˚F.
¼ cup yellow or red onion
2. Strain chickpeas and rinse thoroughly. Add chickpeas
to food processor.
3 cloves of garlic
¼ cup parsley
1 tbsp olive oil
3 tbsp lemon juice
1 tsp cumin
1 tsp ground coriander
¾ tsp cayenne powder
3 tbsp flour of choice
(I used brown rice flour)
1 tsp baking soda
¼ cup tahini
salt and pepper to taste
3. Roughly chop garlic, parsley, and onion and add to
food processor.
4. Add olive oil, 2 tbsp lemon juice, cumin, coriander,
cayenne, salt, and pepper to food processor. Pulse the
ingredients together until chunky and combined. It is
important to not over blend the ingredients.
5. Add flour and baking soda to chickpea mixture and
combine using a spoon.
6. Form golf-ball sized falafel balls out of the chickpea
mixture and place on a parchment paper lined
baking sheet.
7. Bake falafel balls for 20-24 minutes, flipping halfway,
until they are crispy and slightly golden.
8. For a light tahini dressing to accompany your falafel,
add tahini and ¼ cup water to a small bowl. Add 1 tbsp
lemon juice, salt, and pepper. Mix together and drizzle
over falafel.
9. Add cooked falafels to a pita, salad, or enjoy them on
their own!
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Throat Warmups
You’ll never feel awful with this falafel.
Pop a couple of these balls in your mouth
to find the rainbow on a rainy day.
e
c
i
w
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i
Mex
Baked Stuffed
Sweet Potatoes
Throat Warmups
makes 2 servings
Few things in life are as fun as getting baked and getting
stuffed, and today you’ll be doing both, treating these
lucky sweet potatoes to the time of their lives.
Ingredients
Directions
8 oz cooked chicken
breast chopped
1. Preheat oven to 400˚F.
1 large sweet potato
1 tbsp pickled jalapenos diced
½ cup cilantro
roughly chopped
1 ½ tbsp salsa
½ tsp chipotle pepper powder
30g shredded Tex-Mex cheese
salt and pepper to taste
2. While oven is preheating, wash and poke holes in sweet
potato with a fork. This will help release moisture and
allow the sweet potato to crisp up in the oven.
3. Wrap sweet potato in aluminum foil, and place
directly on the oven rack, or on a baking sheet. Bake
for 45 minutes, or until the potato is tender when
poked with a fork.
4. Once the sweet potatoes are finished baking, cut in half
lengthwise and scoop out the insides into a bowl. Set
sweet potato skins aside on baking sheet.
5. Add jalapenos, cilantro, salsa, chipotle pepper powder,
and 15g of shredded cheese to the bowl with the sweet
potatoes and use fork to fold ingredients together.
6. Scoop sweet potato mixture back into the sweet potato
skins, and sprinkle remaining cheese on top.
7. Place potatoes back in oven at 450˚F for 15 minutes,
until cheese is crispy and golden.
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445
Calories
43.5 g
Protein
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Cauliflower
& Leek Soup
makes 3 servings
Throat Warmups
There’s something very comforting about a hot bowl
of soup...a rare soothing sensation for my throat.
Ingredients
Directions
1 medium head
cauliflower chopped
1. Heat a large stock pot on medium-high heat and spray
with non-stick cooking spray. Add cauliflower, leeks,
celery, garlic, shallot, nutmeg, bay leaf, salt, and pepper
to pot and stir together. Sauté until the vegetables begin
to soften.
2 leeks chopped
1 celery stalk chopped
1 clove of garlic chopped
2. Add vegetable broth to the pot with the sautéed
vegetables. Bring to a boil and then simmer until all
the vegetables are soft enough to puree, around
20‑30 minutes.
1 shallot chopped
1 tsp nutmeg
1 bay leaf
3. Remove bay leaf from soup and discard.
4 cups vegetable broth
4. Puree ingredients until smooth using a blender or
immersion blender.
salt and pepper to taste
5. Once soup is pureed, add more seasoning to taste.
170
6g
Calories
Protein
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Watch
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Enhanced Twice
o
t
a
t
o
P
d
e
k
Ba
makes 1 serving
Enhancing your baked potato is just like adding
some extra “herbs” to your batch of brownies. It will
leave you smiling ear to ear and hungry for more.
Directions
1 large russet potato
1. Preheat oven to 400˚F.
50g 0% fat Greek yogurt
2. Wash potato and place on a parchment paper lined
baking sheet. Using a fork, poke holes in the potato at
least 10 times. Bake potato in 400˚F oven until soft on
the inside (45-55 minutes). Alternatively, there are lots
of microwave hacks out there, so feel free to use those,
as long as the potato is soft and can be scooped out,
it’s fine.
16.7g (1 serving) Laughing
Cow Light cheese
½ tsp garlic powder
¼ tsp Cajun seasoning
1 stalk green onion diced
salt and pepper to taste
3. Cut the potato in half lengthwise and scoop out the
filling into a bowl. Set aside potato skins for later.
4. Add Greek yogurt, Laughing Cow cheese, garlic powder,
Cajun seasoning, diced green onion, and salt and pepper
to the bowl with the potato filling and combine.
5. Scoop the potato mixture back into each side of the
potato skins and place back on parchment paper lined
baking sheet.
6. Bake the enhanced potato in the oven until the top
gets crispy, around 8-10 minutes.
7. Remove from heat and enjoy.
276
14 g
Calories
Protein
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Throat Warmups
Ingredients
90
Calories
10 g
Protein
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Chicken
s
l
l
o
R
r
e
m
Sum
makes 3 rolls
So good, you’ll want to swallow them whole. But
for liability reasons, I recommend chewing, or at least
having someone familiar with your throat nearby.
Directions
3 rice paper sheets
1. Roughly chop mint, cilantro, spring mix greens and
cucumber and set aside.
6oz grilled chicken breast
1 handful of spring mix
or other salad greens
1 handful of fresh mint
¼ cup fresh cilantro
1/2 English cucumber
30g chopped avocado
2. Fill a large bowl with warm water.
3. Dip rice paper one at a time in the warm water, making
sure the sheet is fully submerged. Hold under water for
at least 5 seconds.
4. Remove rice paper from water and place on a cutting
board or flat surface.
5. Place a small handful of mixed greens down the centre
of the rice paper, leaving yourself 1-inch of space at each
end to help fold.
6. Place some mint, cilantro and cucumber on top of the
spring mix greens and herbs.
7. Add 10g avocado on top of the pile of the mixed greens.
8. Add 2oz chicken on top of the avocado.
9. Roll the rice paper delicately around the filling, not
pulling too hard. It takes some practice – think burrito.
10. Repeat steps 3 to 9 to make the other two summer rolls.
11. Enjoy rolls on their own or serve with your favourite
Asian style dipping sauce.
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Throat Warmups
Ingredients
Buffalo
s
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t
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B
r
e
w
o
l
f
i
l
u
a
C
makes 4 servings
Throat Warmups
You might miss the big game because all your attention will be
on these delicious Buffalo bites. Still a sad excuse for chicken wings,
but in the world of Buffalo-related things, a top tier recipe.
Ingredients
Directions
1 large head cauliflower
1. Preheat oven at 425˚F.
1 whole egg
2. Crack egg into small bowl and whisk until mixed.
1 ½ tsp garlic powder
3. Cut cauliflower up into bite sized pieces and place in a
large resealable plastic bag.
1 cup almond flour
1/2 tsp salt
1 ½ tsp onion powder
1 cup Franks Red Hot Original
1/2 cup vegetable broth
low sodium
1/3 cup raw cashews
1/4 cup white vinegar
4. Add whisked egg into Ziploc bag with cauliflower. Seal
the bag and shake to cover the cauliflower with the egg.
5. In a bowl, add 1 tsp garlic powder, almond flour, salt, and
1 tsp onion powder and mix to combine. Add powder
mixture to bag with cauliflower and shake ingredients
together until cauliflower is evenly coated.
6. Lay coated cauliflower evenly on a parchment paper
lined baking sheet, they should not overlap. Bake in the
oven for 22-25 minutes.
7. While cauliflower bakes, add Franks Red Hot, vegetable
broth, cashews, vinegar, ½ tsp garlic powder, and ½ tsp
onion powder to a blender. Blend until smooth to create
Buffalo sauce.
8. When cauliflower is cooked and edges are brown,
pour Buffalo sauce on cauliflower and toss until
completely coated.
9. Set oven to broil, and place coated cauliflower back in
the oven on top rack for 5 minutes. Keep an eye on these
because they can burn quickly under the broiler.
10. Remove cauliflower from oven and serve on its own,
or with your favourite dipping sauce!
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161
Calories
8g
Protein
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376
Calories
21.5 g
Protein
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it on
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Warm Root
d
la
a
S
e
l
b
a
t
Vege
makes 2 servings
Hi readers, it’s Katie! This is the first recipe that William and
I made together nonstop…for months. It’s not only tasty, but
a nostalgic recipe for us! It’s great as a salad, but also in a
wrap or on its own. I hope you love it as much as we do!
Directions
250g butternut squash
1. Peel butternut squash, daikon, and rutabaga, and
wash zucchini.
250g daikon
250g rutabaga
250g zucchini
½ tbsp coconut oil
8oz cooked chicken breast
2 big handfuls of spinach
1 ½ cups boiling water
30g tahini
juice from ½ lemon
½ tsp cayenne pepper
½ tsp cumin
salt and pepper to taste
2. Slice butternut squash, daikon, rutabaga, and zucchini
into thick “French fry” shaped pieces.
3. Preheat a large pot on the stove at medium-high heat
and add coconut oil.
4. Bring 1 ½ cups of water to a boil in a pan or with a kettle.
5. Add sliced fry-shaped vegetables to pot with coconut oil
and season with salt and pepper. Stir until vegetables are
lightly coated in coconut oil.
6. Add boiling water to pot. Cover pot with lid and reduce
heat to a simmer, allowing vegetables to cook and soften
(20-25 minutes).
7. While vegetables are simmering, create dressing by
adding equal parts tahini and water to a small bowl. Add
lemon juice, cayenne, cumin, and salt and pepper and
combine. Set dressing aside.
8. Once vegetables in pot have softened and a small
amount of broth is left at the bottom of the pot, remove
from heat.
9. To plate, place spinach in bowl and top with root
vegetables, cooked chicken breast and drizzle with
tahini dressing.
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Throat Warmups
Ingredients
Healthy
d
la
a
S
r
a
s
e
Ca
Throat Warmups
makes 1 serving
Hail Caesar! Here’s a staple cut recipe of mine, a twist
on the classic that’ll still deliver a familiar creamy experience
while keeping calories low and volume high.
Ingredients
Directions
2 heaping tbsp (100g)
0% fat Greek yogurt
1. In a large bowl, add Greek yogurt, juice from ½ of
the lemon, garlic powder, onion powder, parmesan &
herb seasoning, and salt and pepper. Stir to combine
ingredients.
1 medium sized lemon
pinch of salt and pepper
½ tsp garlic powder
½ tsp onion powder
½ tsp parmesan &
herb seasoning
300g romaine lettuce chopped
2. Squeeze in the juice from the other ½ of the lemon and
stir until mixture resembles a creamy salad dressing.
3. Add romaine lettuce and chicken bacon to bowl and toss
to coat with Greek yogurt “Caesar” dressing.
4. That’s it! Enjoy.
2 strips cooked chicken
bacon diced
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165
Calories
18 g
Protein
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jayslusark@gmail.com
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102
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103
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445
Calories
29.5 g
Protein
Watch
it on
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d
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K
Air Fried Tofu
makes 2 servings
While it’s not a substitute for “finding yourself” in Bali
after your college ex calls you a selfish jerk, this less
than traditional take on rice and lentils will help you find
someone new to spend a night crossing spoons with.
Directions
1/2 cup dried lentils
1. At least 30 minutes prior to cooking time, remove tofu
from packaging. Wrap tofu in a paper towel and place
an object on top of the wrapped tofu to weigh it down
(a frying pan works well). This will drain the tofu of its
moisture.
1/2 cup dried barley
1 ½ tsp cumin
1 tsp turmeric
1/2 tsp chili powder
1 bay leaf
2 tsp fresh grated ginger
5 cups water
salt to taste
½ cup fresh cilantro chopped
8oz extra firm tofu
1 tbsp soy sauce
½ tbsp sesame oil
½ clove minced garlic
2. Place drained tofu in a bowl and pour soy sauce, sesame
oil, and minced garlic over tofu. Let marinade for at least
15 minutes.
3. Place barley and lentils into a large bowl and submerge
in cold water. Set aside and let soak.
4. Place a large pot on medium-high heat and spray with
non-stick cooking spray. Add cumin, turmeric, chili
powder, ginger, and bay leaf to pot and let them toast to
bring out the aroma, stirring often (about 4-5 minutes).
5. Drain barley and lentils and add to pot with the spices.
Sautee on medium-high heat for another 4 minutes.
6. Add 5 cups of water to the pot. Bring the stove down to
a medium heat and cover with a lid to let khichri simmer,
stirring occasionally, for around 25 minutes.
7. While khichri is simmering, cut marinaded tofu into
blocks and place in air fryer for 15 minutes at 375˚F,
until crisp, flipping halfway.
8. Once khichri is cooked to the consistency of a thick
soup, add fresh cilantro and season with salt to taste.
9. Top with air fried tofu and enjoy.
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Feeding the Family
Ingredients
Cabbage
and Chicken
Stir Fry
makes 1 serving
Feeding the Family
Requires only 15 minutes from start to finish. In my
experience only a baby takes less time to make.
Ingredients
Directions
2 stalks green onion
diced, keeping whites
and greens separated
1 clove garlic diced
1. Preheat a frying pan on medium heat and spray with
non-stick cooking spray. Add white parts of diced green
onion, diced ginger, and garlic, and sauté for 2-3 minutes
until they soften.
½ inch piece of fresh
ginger diced
2. Add cabbage to frying pan and sauté for another 2
minutes so cabbage begins to wilt.
300-400g cabbage
thinly sliced
3. Add soy sauce and 4 tbsp water to a small bowl and mix.
Add soy sauce mixture to pan with cabbage and stir
until cabbage is cooked all the way through (roughly 3
minutes).
1 ½ tbsp soy sauce
½ cup diced pineapple
4. Season sliced chicken with salt and pepper.
½ tsp chili flakes
5. Separate the cabbage in the pan to make a well in
the middle. Add chicken to well and fold cabbage
mixture over top to let chicken cook through – stirring
occasionally.
salt and pepper to taste
6. Once the chicken is just about cooked, add pineapple,
chili flakes and remaining green onion greens, and mix.
7. Plate up and feel free to add toppings of your choice,
such as sesame seeds, sesame oil, or hot sauce.
427
57 g
Calories
Protein
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One Pot Root
Vegetable
Chicken Stew
makes 4 servings
A recipe with a built-in workout, all the veggie
chopping will build such an appetite, you might try
to turn this one-potter into just one meal.
Directions
450g butternut squash
1. Peel or cut the skin off of the butternut squash, turnip,
and rutabaga, and wash zucchini.
450g turnip
2. Cut butternut squash, turnip, rutabaga, and zucchini
into thin, “French fry” shaped strips, and place in a large
stock pot.
450g rutabaga
250g zucchini
1lb lean ground chicken
½ cup fresh parsley
roughly chopped
3. Add cumin, garlic powder, salt, and pepper to the pot
with the vegetables and toss to coat.
4. Add 4-5 cups of water to the pot with the seasoned
vegetables, and place on the stove on high heat. Let
water come to a boil.
1 tsp cumin
1 tsp garlic powder
salt and pepper to taste
For Tahini
Dressing, mix:
5. Once the water in the pot has come to a boil, place the
lid on the pot and wait for the vegetables to soften and
are fork tender.
6. When the vegetables have softened, add ground
chicken to the pot, season with salt and pepper, and
let it cook through.
2 tbsp tahini
2 tbsp water
7. When chicken is fully cooked, remove from heat and
toss in parsley.
¾ tsp lemon juice
8. If you have some extra calories, top the stew with my
tahini dressing recipe.
1 tsp cumin
1 tsp chili powder
salt and pepper to taste
312
25 g
Calories
Protein
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Feeding the Family
Ingredients
Anabolic
Pizza
makes 1 personal pizza
Feeding the Family
With great pizza comes great responsibility. While I won’t judge
you for your toppings, you’ll be sending a pretty clear message to
your partner if this pizza’s presented with no pineapple in sight.
Ingredients
Directions
1 ½ cups self-rising flour
1. Preheat oven at 450˚F.
1 cup 0% fat Greek yogurt
2. In a large bowl, add Greek yogurt and self-rising flour
and mix with a spoon until it begins to resemble a lumpy,
well mixed dough.
1/2 cup strained tomatoes
1/2 tsp garlic powder
1/2 tsp fresh or dried basil
1/4 tsp salt
1/4 tsp crushed red chili
flakes (optional)
60g part skim shredded
mozzarella cheese
100g banana peppers sliced
25g turkey pepperoni
130g fresh tomato sliced
20g canned pineapple
3. Knead dough with hands until smooth and roll into a ball.
Place dough ball in bowl and cover with plastic wrap.
Let sit for 15 minutes.
4. Once the dough has rested, line a baking pan with
parchment paper and spread dough out onto the pan.
To prevent any sticking, dip fingers in water as you
push the dough.
5. In a bowl, add strained tomatoes, garlic powder,
basil, salt, and chili flakes and stir to combine to
create pizza sauce.
6. Spread pizza sauce onto dough with a spoon, leaving
roughly 1-inch all the way around for the crust.
7. Sprinkle shredded mozzarella over the surface of the
pizza, and top with banana peppers, turkey pepperoni,
sliced tomato and pineapple.
8. Bake on middle oven rack for 20-25 minutes.
9. Remove pizza from oven, let sit for 2 minutes.
Slice and dig in!
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960
Calories
62 g
Protein
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575
Calories
41 g
Protein
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One Pot
Deconstructed
Lasagna
makes 4 servings
Ingredients
Directions
1lb extra lean ground turkey
1. Preheat an oven-safe high-sided saucepan (or dutch
oven) on medium-high heat.
1 large yellow onion
thinly sliced
1 sliced green bell pepper
1 cup sliced white mushrooms
2 garlic cloves
roughly chopped
1 23oz jar tomato sauce
8 oz dried pasta of choice
2 cups water
1/2 cup ricotta cheese
1 tbsp parmesan cheese
1 tsp Italian seasoning
60-75g part skim shredded
mozzarella cheese
2. Spray heated pan with cooking spray, and add turkey,
onion, bell pepper and mushrooms to the pot. Season
with salt and pepper to taste.
3. Sauté ingredients, stirring often. Once turkey is brown
and cooked through, add garlic and sauté for an
additional 1-2 minutes.
4. Add tomato sauce and 2 cups of water. Stir and let
simmer for 3 minutes.
5. Add dried pasta to the sauce-pan, cover with lid, and
simmer for 2-3 minutes longer than package instructions
or until al-dente, stirring occasionally.
6. While pasta is cooking, in a medium sized bowl combine
ricotta, parmesan and Italian seasoning – set aside.
7. Once pasta is cooked, remove the pan from the heat and
top with ricotta cheese mixture and shredded mozzarella
8. Broil in oven until the cheese appears golden brown. Voila!
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Feeding the Family
Like a packed limo on prom night, everyone in this dish is
heading to the big dance together before things really heat up
and they make their way to the epic after party—your mouth.
Stuffed Chickehn,
inac
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Sundried Tomato
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Feeding the Family
makes 1 serving
We all know chicken breast is the missionary
of meats, so I thought I’d add a few kinks that will
spice up dinnertime, and your date night.
Ingredients
Directions
8oz chicken breast
1. Preheat oven to 350˚F
1/4 cup ricotta cheese
2. Place chicken breast on cutting board and cover with
plastic wrap. Pound chicken with mallet to flatten to
approx. ½ inch. Remove plastic wrap.
1 tsp parmesan cheese
2oz frozen spinach
thawed and drained
1 tbsp sun-dried tomato
1 tsp egg white
½ tsp garlic powder
salt and pepper to taste
3. Mix ricotta, spinach, egg white, garlic powder and salt
and pepper in a bowl until combined.
4. Scoop spinach ricotta mixture into the middle of the
flattened chicken breast, spreading evenly.
5. Place sundried tomatoes on top of the spinach
ricotta mixture.
6. Fold chicken breast in half, sealing the stuffing in the
centre. Season with salt and pepper.
7. Heat a skillet on medium-high heat and spray with
non‑stick cooking spray. Sear chicken in the skillet for
4-5 minutes per side.
8. Place seared chicken on a parchment lined baking sheet
and place in the 350˚F oven for 10 minutes, or until
chicken reaches 165˚F.
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357
Calories
59 g
Protein
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462
Calories
34 g
Protein
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Mexican
Lasagna
makes 6 servings
In honour of my buddy’s Abuela, a recipe
The Great British Bake Off wished they had in their
Mexican week episode. One of my favourite addictive
cross border imports, this can fuel your entire week.
Directions
2 lbs ground chicken
1. Preheat oven at 425˚F.
8 large flour tortillas
2. Dice white onion and green onions.
2 ½ cups shredded
cheddar cheese
3. Preheat a large frying pan on medium-high heat, and
spray with non-stick cooking spray.
14oz canned stewed tomatoes
4. Add diced white onions and ground meat to heated pan,
using a spatula or wooden spoon to break apart the meat.
1 cup frozen corn
½ medium white onion
1 can of black beans drained
2-3 green onion stalks
5. While meat is cooking, season with salt, pepper, cumin,
garlic powder, and chili powder and cook until meat is
brown, stirring often.
2 tbsp chili powder
6. Once the meat is cooked through, add stewed tomatoes,
corn, and black beans to the pan with the ground
chicken. Stir together and let simmer for 5 minutes.
1 tsp garlic powder
7. Cut tortillas into quarters and set aside.
1 tbsp 0% fat Greek yogurt
8. In a large oven safe casserole dish, place a layer of the
ground chicken mixture along the bottom of the dish,
followed by ¼ of the shredded cheese and then a layer
of tortilla strips. Top with more meat sauce, followed by
another ¼ of the cheese and tortilla strips, and repeat
process until the dish is full, making sure to save some
cheese for the top of the lasagna.
2 tsp cumin
salt and pepper to taste
9. Sprinkle the remaining cheese on the top of the
assembled lasagna.
10. Bake lasagna in 425˚F oven for 15 minutes, until the
cheese is melted and golden brown. Let rest for
5-10 minutes so the lasagna can set.
11. Slice pieces and top with Greek yogurt and diced
green onion.
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Feeding the Family
Ingredients
Chicken
e
k
a
B
n
a
s
e
Parm
with Quinoa
Feeding the Family
makes 4 servings
This recipe will feed the whole family, the homies, or
that one guy who’s always on a bulk. Taking anabolic Italian
food to the next level, even your nonna will approve.
Ingredients
Directions
4 5oz chicken breasts
1. Preheat the oven to 375˚F.
1 cup egg whites
2. In a bowl, add strained tomatoes, oregano, basil, salt,
pepper, ½ tsp parmesan & herb seasoning, and ½ tsp
garlic powder to create tomato sauce.
1 cup all-purpose flour
80 g shredded
parmesan cheese
1 green pepper diced
3. In an oven-safe casserole dish, spread quinoa along the
bottom and top with tomato sauce, chicken broth, green
peppers, mushrooms, and onions. Stir together until
veggies are coated.
1 cup mushrooms chopped
4. Pour egg whites into a medium sized bowl.
1 yellow onion chopped
5. In a separate bowl, add 20g shredded parmesan, ½ tsp
garlic powder, ½ tsp parmesan herb seasoning, and salt
and pepper. Mix until evenly combined.
1 cup dry quinoa
3 cups strained tomatoes
½ tsp dried oregano
½ tsp dried basil
1 tsp parmesan &
herb seasoning
1 tsp garlic powder
1 cup chicken broth
low-sodium
6. One at a time, dip chicken breasts first in the egg whites,
and then roll in parmesan coating.
7. Place each chicken breast on top of the quinoa mixture
and sprinkle 60g parmesan on top. Cover with tin foil.
8. Bake in 375˚F oven for 40 minutes covered. Remove from
oven, uncover, and bake an additional 20-25 minutes!
salt and pepper to taste
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505
Calories
55 g
Protein
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Budget
Friendly Chili
makes 6 servings
Feeding the Family
A meal you won’t have to wait for pay day to
indulge in, at $1.55 per serving, this budget friendly
chili will keep both you and your wallet full.
Ingredients
Directions
1 lb ground beef
1. Heat a large stock pot on medium heat and add olive oil.
Once heated, add onion to pot and sauté. Once onion is
translucent, add ground beef to pot and sauté until beef
is brown.
1 yellow onion chopped
2 cloves of garlic diced
2 tbsp olive oil
2. Add tomato paste to pot and stir into ground beef. Let
cook for 2 minutes.
1 540 ml can red kidney beans
drained and rinsed
3. Add diced tomatoes, red kidney beans, black beans,
and 1 cup of water to pot. Stir ingredients together until
thoroughly combined.
1 can black beans
drained and rinsed
1 796 ml can diced tomatoes
4. Add salt, pepper, chili powder, brown sugar, cumin,
cayenne pepper, garlic powder, and onion powder to the
pot and stir all ingredients together to create chili.
1 156 ml can tomato paste
1 tbsp chili powder
5. Cover pot with lid and let simmer for 30 minutes so
flavors can combine, and chili can thicken slightly.
½ tbsp brown sugar
1 tsp cumin
6. Top chili with a dollop of sour cream or Greek yogurt
and enjoy.
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper
salt and pepper to taste
415
27 g
Calories
Protein
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Coconut
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makes 2 servings
My grandma grew up in India, and always made us
most amazing and authentic curry dishes that still have a
special place in my heart. She would be horrified by this
coconut chicken curry recipe, but it’s delicious. I promise.
Directions
400g butternut squash
skin removed and cubed
1. Preheat a large stock pot on the stove at medium-high
heat and spray with non-stick cooking spray.
225g zucchini chopped
2. Add butternut squash, zucchini, eggplant, and leeks
to pot and sauté, stirring occasionally, until vegetables
are soft.
150g eggplant chopped
100g leeks sliced
3. Add shredded chicken to vegetables in pot and stir.
7 oz grilled chicken
breast shredded
4. Add curry powder, salt, and pepper to the pot and mix
to evenly coat vegetables and chicken.
1 ¾ cups (400 ml)
light coconut milk
5. Add coconut milk and vegetable broth to the pot and stir
ingredients together.
1 ¾ cups (400 ml)
vegetable broth
1 ½ heaping tbsp curry powder
1 white flour pita
salt and pepper to taste
6. Place lid on the pot and simmer for 10-15 minutes,
until curry is bubbling, and squash is easily punctured
with a fork.
7. Remove from heat and enjoy with pita on the side.
458
35 g
Calories
Protein
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it on
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Feeding the Family
Ingredients
350
Calories
38 g
Protein
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it on
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Chicken
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Fried Rice
makes 1 serving
Ingredients
Directions
2 cups frozen cauliflower rice
1. Heat a small frying pan on the stove at medium-high heat
and spray with non-stick cooking spray.
½ cup frozen green peas
1 whole egg
3 oz shredded rotisserie
chicken
2 tbsp soy sauce
1 tsp sesame oil
Sriracha to taste (optional)
2. Crack egg in pan and lightly whisk in pan while it cooks,
forming a scrambled egg patty. Once egg is cooked,
set aside.
3. Heat a large skillet on the stove at medium-high heat and
spray with non-stick cooking spray.
4. Add cauliflower rice and green peas to the skillet and
allow to thaw and heat through.
5. In a small bowl, add soy sauce and sesame oil and stir to
combine to create stir fry sauce.
6. Pour stir fry sauce mixture, rotisserie chicken, and
cooked egg into the hot skillet with the rice and peas.
7. Mix ingredients until sauce evenly coats rice, mashing
the egg into smaller bite sized pieces.
8. Once fried rice is heated through, plate and drizzle with
Sriracha for some heat.
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Feeding the Family
Other than my sauce collection, there’s nothing I turn
to more often than cauliflower rice. I love using it to make
Asian-inspired dishes while I save my carbs for dessert.
i
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Cauliflowe
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makes 6 balls
Feeding the Family
Hi cookbook readers, Mama Tenny here! Have you ever picked
up fried rice balls (arancini) from your local Italian bakery?
They are sooooooo good, but sooooo high in calories and fat.
These healthier cauliflower rice arancini balls will make you
feel like you’re Italy, without the jet lag! Buon Appetito!
Ingredients
Directions
1 turkey sausage
1. Preheat oven to 425˚F.
2 ¼ cups cauliflower rice
2. In a medium saucepan on medium heat, add canned
tomatoes, ½ tsp salt, chili flakes, garlic powder, and
dried basil. Stir ingredients together to combine, using
a spatula to break the tomatoes apart. Allow tomato
sauce to simmer on low heat while preparing the other
components of the dish.
50g shredded part
skim mozzarella
1 whole egg
1 cup breadcrumbs
1 can (796 ml or 28 oz)
San Marzano whole
peeled tomatoes
¼ tsp dried basil
½ tsp garlic powder
¼ tsp chili flakes
1 tsp parmesan &
herb seasoning
fresh basil for garnish
salt and pepper to taste
3. Preheat a large frying pan at medium-high heat and
spray with non-stick cooking spray. Remove turkey
sausage from casing and add to pan. Break apart
sausage and sauté until browned.
4. Add cauliflower rice and 2 tbsp of your tomato sauce to
pan with cooked sausage and season with parmesan &
herb seasoning, salt, and pepper. Stir together and sauté
until cauliflower softens.
5. Once cauliflower is cooked, turn off the heat and add
shredded cheese to the frying pan. Fold in cheese as the
cauliflower mixture cools.
6. To prepare the outer shell of the arancini, whisk an egg in
a small bowl, and pour breadcrumbs onto a large plate.
7. Once cooled, form cauliflower mixture into balls.
8. Dip the cauliflower balls first into the whisked egg, and
then roll to coat balls in breadcrumbs to create arancini.
9. Place the arancini on a parchment paper lined baking
sheet and bake in 425˚F oven for 25 minutes, or until
golden brown. If you have an air fryer, feel free to use
this instead of the oven.
10. To plate, place a generous scoop of tomato sauce on
bottom of a wide pasta bowl. Place arancini balls on top
of tomato sauce, and top with fresh basil leaves and a
sprinkle of parmesan & herb seasoning.
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93
Calories
7g
Protein
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917
Calories
118 g
Protein
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it on
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Anabolic
Shepherd's Pie
makes 1 large pie
You’ll definitely think you’re getting lucky when
you try this pie. A healthy, high protein, high volume
take on a warm, down-to-earth comfort classic. Tastes
like grandma...if she ever cared about my gains.
Directions
800g cauliflower
1. Preheat the oven to 400°F convection bake.
2-4 garlic cloves to taste
2. Boil cauliflower with garlic cloves in a pot with water
for 30-40 minutes, or until very soft.
1 lb ground chicken
½ a medium zucchini chopped
½ yellow onion chopped
½ handful of mushrooms
chopped
1 tbsp fresh rosemary
finely chopped
2/3 cup chicken stock
1 tbsp all-purpose flour
1 tbsp 0% fat Greek yogurt
salt and pepper
2 tbsp parmesan &
herb seasoning
3. In a large skillet, sprayed with non-stick spray,
sauté ground chicken with chopped up zucchini,
onions, mushrooms, and rosemary at medium to
medium‑high heat.
4. Once the chicken is cooked through and the vegetables
softened, add chicken stock to the skillet with the
ground chicken pie filling and bring stock to a boil.
5. Once stock is boiling, evenly dust all-purpose flour
over the filling, stirring to incorporate. Let it simmer an
additional 5 minutes.
6. Add boiled cauliflower, garlic cloves, and Greek yogurt
to a blender, seasoning with salt and pepper to taste.
Blend until smooth.
7. Pour the ground chicken pie filling into a 9x9” ovenproof
baking pan, and top with blended cauliflower puree.
8. Prior to baking, sprinkle parmesan herb seasoning on top
to create a crispy top.
9. Put baking pan into the 400°F convection bake oven
for 20-30 minutes, or until top is thoroughly browned.
10. Let pie set for 10 minutes before serving.
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Feeding the Family
Ingredients
Healthy
Pad Thai
Feeding the Family
makes 1 serving
A nod to the other lean sources of protein I discovered
backpacking through Asia, this shrimp Pad Thai
will increase your gains instead of your waistband.
Ingredients
Directions
150g rice noodles
1. Boil rice noodles according to the packaging, removing
noodles from water when they are al dente.
6 jumbo shrimp
1 medium zucchini chopped
½ cup broccoli chopped
1 handful spinach
4 tbsp PB2
2 tsp sesame oil
1 tsp soy sauce
2 tsp Sriracha
1 garlic clove finely chopped
1 tsp raw ginger
finely chopped
1 tsp rice vinegar
2. In a small bowl, add PB2, sesame oil, soy sauce, sriracha,
rice vinegar, garlic, ginger, and 2 tbsp of water. Mix well
to combine ingredients and set sauce aside.
3. In a large skillet, heated to medium-high and sprayed
with non-stick spray, sauté broccoli, zucchini, and
shrimp until shrimp are pink, and veggies soften (3-5
minutes).
4. Add rice noodles, spinach, and PB2 sauce to the skillet
and stir to combine.
5. Once spinach is wilted and sauce is heated through,
remove from heat.
6. Transfer Pad Thai to a large bowl and top with sesame
seeds and more sriracha if desired.
¼ tsp black & white
sesame seeds
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958
Calories
61 g
Protein
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it on
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6
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Will's Favourite
Movies
We used to eat late night snacks in the dark with just
our shame to keep us company, but these ones pair
much better with one of my favourite movies:
21 Jump
Street
(2012)
Oceans 11
(2001)
Nocturnal
Animals (2016)
The Dark
Knight (2008)
Nightcrawler
(2014)
the Perks
of Being a
Wallflower
(2012)
nk
Shawshaion
Redempt
(1994)
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95
Calories
13.5 g
Protein
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it on
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makes 4 popsicles
It’s time to create a sweet treat you see a bit of yourself in.
You pick the fruits; you pick the shape. Be proud of your delicious
creation regardless of its length, girth, or curvature.
Ingredients
Directions
¼ cup frozen blueberries
1. Place frozen blueberries in one small bowl, and frozen
mango in a different small bowl. Microwave frozen fruit
for 60-90 seconds, until fully thawed.
¼ cup frozen mango
½ cup Greek yogurt
½ scoop protein powder
1 tsp honey
2. Add Greek yogurt, protein powder and honey to each
bowl of thawed fruit and stir to combine well.
3. Place both mixtures in popsicle molds and freeze for at
least 2 hours before serving.
133
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Sweet and Salty Treats
Greek Yogurt
Popsicles
Handheld
Apple Pie
makes 6 pies
Sweet and Salty Treats
Bye Bye Miss American Pie and hello to a take on McDonald’s
Apple Pie that won’t supersize your waistband.
Ingredients
Directions
4 medium apples
skin removed, cored,
and diced
1. Preheat oven to 425˚F.
¼ cup unsalted butter
juice of 1 large lemon
½ tsp salt
2 tsp + 2 tbsp cinnamon
115g brown sugar Swerve
1/4 tsp ground nutmeg
3 tsp cornstarch
2 tbsp egg whites
225g store bought puff
pastry dough thawed
2 tbsp Stevia
2. In a large saucepan, add diced apples, butter, lemon
juice, salt, 2 tsp of cinnamon, brown sugar Swerve. Place
saucepan on stove at medium heat and stir mixture
often, allowing apples to soften, around 10 minutes. As
you continue to stir, add ground nutmeg to apple filling.
3. While apple filling is softening, combine cornstarch and
3 tsp of water in a small bowl.
4. Slowly add cornstarch mixture to your softened apples
and let them cook for an additional 2 minutes, until apple
filling thickens.
5. Remove the pot from heat and let sit until cool before
filling puff pastry. Transferring to a separate bowl will
speed up the cooling time.
6. Roll out thawed puff pastry onto a flat surface and cut
into 6 evenly sized squares. Place pastry squares on a
baking sheet lined with parchment paper.
7. Scoop two heaping teaspoons of the cooled apple
filling mixture into the centre of each of the puff pastry
squares.
8. Carefully fold the pastry dough over the apple filling and
press edges down with a fork to close pastry and seal in
the apple mixture.
9. Brush each pie lightly with egg whites to assist with
browning in the oven.
10. Cut 3 even slits on the top of each pie. This will help vent
the filling and ensure the filling doesn’t get soggy.
11. In a small bowl, combine stevia and remaining 2 tbsp
cinnamon to create a cinnamon sugar. Sprinkle cinnamon
sugar over each pastry.
12. Bake for 25 minutes at 425˚F.
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260
Calories
2.5 g
Protein
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it on
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Chocolate
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Sweet and Salty Treats
No Bake
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makes 6 balls
By manipulating my nuts and using the powdered
instead of the real thing, I’ve made this calorie dense snack
more diet friendly while retaining the full taste.
Ingredients
Directions
2 scoops (50-60g) chocolate
peanut butter protein powder
1. Add PB2 to a large mixing bowl. Slowly add room
temperature water to PB2, stirring until it reaches the
consistency of a creamy peanut butter (around ¾ cups
of water total).
1 ½ cups quick oats
¼ cup sugar free maple syrup
2. Add protein powder, oats, sugar free maple syrup,
and chocolate chips to bowl with PB2 mixture. Mix
ingredients together until combined.
1 cup PB2
2 tbsp chocolate chips
3. Roll protein mixture into golf ball sized spheres and roll
with palms to pack tightly. This can be done with gloves
on to avoid sticky hands.
4. Place balls in the fridge to let them firm up or eat
right away!
155
15 g
Calories
Protein
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Microwaeve
Apple Pi
makes 1 serving
Ingredients
Directions
1 apple
diced into 1/2 inch cubes
1. In a bowl, add 1 tbsp light margarine, 2 tbsp brown
sugar Swerve, almond flour, oats, 1 tsp cinnamon, ½
tsp nutmeg, and a pinch of salt. Mix together to create
crumble topping resembling wet sand and set aside.
1 tbsp stevia
1 tsp cornstarch
1 ½ tbsp light margarine
4 tbsp brown sugar Swerve
2 tbsp almond flour
2. In a microwave safe bowl, add diced apple and ½ tbsp
margarine and microwave on high for 1 minute, or until
apples are softened.
3. Once apples are soft, add 2 tbsp brown sugar Swerve,
stevia, cornstarch, 1 tsp cinnamon, and 1/8 tsp nutmeg to
apples and combine to create apple pie filling.
2 tbsp oats
2 tsp cinnamon
½ tsp + 1/8 tsp nutmeg
pinch of salt (optional)
4. Pour crumble topping evenly on top of the apple pie
filling. Microwave on high for 2 – 2 ½ minutes, until the
filling is bubbling, and the top is set.
5. Top with Greek yogurt for an awesome breakfast, or ice
cream to satisfy that sweet tooth!
380
6g
Calories
Protein
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it on
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Sweet and Salty Treats
Let’s pray that Eugene Levy’s not around to see me mistreat
this beloved American classic. My microwave apple pie
may be untraditional, but I’ve never been one to play it safe.
90
Calories
9g
Protein
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it on
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Protein Coffee
Muffins
makes 8 muffins
Ingredients
Directions
100g almond flour
1. Preheat oven to 350˚F.
1 scoop (37g) protein powder
2. In a mixing bowl, add almond flour, protein powder
and baking powder. Stir together dry ingredients until
combined.
1tsp baking powder
60g 0% fat plain Greek yogurt
1 tbsp egg whites
3. Add Greek yogurt, cashew milk, egg whites, vanilla,
espresso, and sugar-free maple syrup to bowl with dry
ingredients and mix together until smooth.
2 tsp vanilla extract
4. Pour mixture into muffin tins lined with muffin cups.
1oz brewed espresso
5. Place muffin tray in the oven and bake for 15 minutes,
checking that a toothpick comes out clean when
piercing the centre of the muffin. Muffins should be
brown and slightly puffed.
¼ cup cashew milk
¼ cup sugar-free maple syrup
6. Remove from heat and let sit for 5-10 minutes
before serving.
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Sweet and Salty Treats
While I’ll never add anything to my coffee, it doesn’t mean
I won’t add coffee to the other things I enjoy. Prepare these
ahead of time and keep them on hand to keep you sane
for those rush hour traffic jams on the way to work.
Protein
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Apple
Sweet and Salty Treats
makes 2 fritters
Fritter? Hardly know her. One of the many things that keep me
up at night is my inner turmoil over whether a fritter is a donut or
not. It’s still up for debate, but one thing for certain is that this fritter
recipe ignites the fire within me usually reserved for donuts.
Ingredients
Directions
30g all-purpose flour
1. Dice apple into ½-inch cubes.
30g protein powder of choice
(I use apple pie flavour)
2. Add all-purpose flour, protein powder, brown sugar,
baking powder, salt, cinnamon, nutmeg, and room
temperature butter to a large bowl.
24g Swerve brown sugar
2 tbsp Swerve powdered sugar
1 tsp baking powder
1/4 tsp salt
1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 any apple of choice
1 tbsp butter or margarine
3 tbsp 0% fat Greek yogurt
3. Mix ingredients in bowl until mixture resembles
a wet sand.
4. Add diced apple to the powder mixture and toss
until coated.
5. Add Greek yogurt to the bowl and use hands to combine
ingredients and form fritters into desired shape and
size. Add more flour if they are too wet, and more Greek
yogurt if they are too dry. They should hold their shape.
6. Spray bottom of air fryer pan with cooking spray and
add fritters.
7. Air fry fritters 12-15 minutes at 375˚F OR bake in the oven
at 375˚F for 20-25 minutes. You can test with a toothpick
to ensure the middle is cooked through.
8. To make the fritter glaze, add Swerve powdered sugar
and ½ tbsp water to a small bowl and stir to combine.
9. Drizzle glaze over cooked fritters and serve!
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265
Calories
16 g
Protein
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it on
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42
Calories
6g
Protein
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it on
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Chocolate
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t
Peanun ark
B
Protei
All bark and no bite...until you get a taste and
you’ll be one-biting your way through the whole
tray like Pac-Man on a world record run.
Ingredients
Directions
1 cup 0% fat Greek yogurt
1. In a mixing bowl, add Greek yogurt, protein powder,
PB2, coconut milk and Stevia and stir to combine well.
1 scoop (37g) protein
powder (chocolate peanut
butter preferred)
¼ cup PB2
½ cup low fat coconut milk
2. Line a baking sheet with parchment paper.
3. Pour the mixture onto the baking sheet and use spatula
to spread mixture evenly.
1 tbsp Stevia
4. In a small bowl, mix chocolate PB2 with 2 tbsp water and
drizzle on top of the protein mixture.
2 tbsp chocolate PB2
(optional)
5. Place the baking sheet in the freezer and wait until firm,
around 6 hours.
6. For best results, let the bark sit out for a few minutes
before cutting into squares, then serve.
7. Any leftover bars can be stored in a ziptop freezer bag in
the freezer.
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Sweet and Salty Treats
makes 12 squares
Sweet and Salty Treats
Chocolate
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Muffins
makes 8 muffins
Who doesn’t like waking up to a warm muffin?
Refer to Johnny Sins for tips on how to butter it.
Ingredients
Directions
2 scoops (around 60g)
vanilla protein powder
1. Preheat oven to 350˚F.
½ cup almond flour
1 tsp baking powder
1 cup unsweetened
apple sauce
52g PB2
1/2 cup semi-sweet
chocolate chips
2. In a small bowl, mix PB2 with a small amount of water.
Keep adding water while stirring until it resembles a thin
peanut butter.
3. In a large bowl, add apple sauce, PB2 mixture,
almond flour, baking powder, and protein powder. Stir
ingredients together into a smooth batter.
4. Add chocolate chips to batter and stir to combine.
5. Spray muffin tins with non-stick cooking spray or use
paper muffin cups. Pour batter into tins, filling them all
the way to the top.
6. Bake in 350˚F oven on middle rack for 12-15 minutes,
until muffins tops are puffed up and golden. You can also
stick a toothpick into the centre, and it should come out
relatively clean—not goopy.
7. Let sit for at least 10 minutes before serving.
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135
Calories
13 g
Protein
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it on
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Pineapple
Salsa
Sweet and Salty Treats
makes 2 servings
This salsa is more refreshing than an afternoon of puppy
yoga, and more versatile than Christian Bale. Eat it on its
own, with tortilla chips, on your favourite protein, or even
as a curry topping. The possibilities are endless!
Ingredients
Directions
1 ½ cups pineapple diced
1. In a large bowl, add diced pineapple and jalapeno, and
chopped cilantro, red onion, and bell pepper.
¼ cup cilantro chopped
¼ cup red bell pepper chopped
2. Cut lemon in half width wise. Squeeze juice from both
sides of the lemon into bowl with the pineapple. Season
with salt and pepper.
½ a jalapeno diced
3. Toss ingredients to combine into a salsa.
¼ cup small red onion chopped
1 lemon
salt and pepper to taste
80
1.5 g
Calories
Protein
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White Bean &
d
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b
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F
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ic
Art
makes 1 flatbread
Ingredients
Directions
1 clove of garlic
roughly chopped
1. Preheat oven to 450°F.
2. Add beans, garlic and half the basil into a food processor
or blender and pulse until almost smooth, with some
chunks remaining for texture.
1 14oz can white beans
rinsed and drained
1 handful of fresh basil
roughly chopped
3. Place tortilla or pita onto a baking sheet and bake in
450°F oven until toasted and edges crisp, around 2-3
minutes.
juice of 1 lemon
1 heaping cup canned
artichoke hearts in water
drained
1 large tortilla or pita
salt and pepper to taste
4. Dice artichoke hearts into small bite size pieces.
5. Add diced artichoke hearts to a large bowl with the
lemon juice, salt, and pepper.
6. Add the bean mixture to the bowl with the artichoke
mixture and stir to combine.
7. Spread a thick layer of the artichoke bean mixture evenly
on flatbread and top with remaining basil.
8. Slice into as many pieces as desired and enjoy!
367
27 g
Calories
Protein
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Sweet and Salty Treats
If she says she only dates vegans, whip up this plant-based
recipe to sweep her off her feet.You won’t have to pretend
it tastes good. While I use white beans in this recipe, this is an
inclusive cookbook. Feel free to substitute them for black
beans, red beans, lentils, or anything that tickles your fancy.
413
Calories
59 g
Protein
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it on
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d
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Tun
Avocados
makes 1 serving
Ingredients
Directions
1 medium avocado
1. Cut avocado in half lengthwise and discard pit. Scoop
insides of avocado into a large bowl and set aside the
avocado shells for later.
2 cans of flaked white tuna
packed in water (240g drained)
1 lime
1 Roma tomato or a small
handful of grape tomatoes
1 handful of cilantro
1 bell pepper
1 jalapeno diced
salt and pepper to taste
2. Roughly chop cilantro, bell pepper, and tomato.
Combine with avocado, along with diced jalapeno.
3. Open and drain cans of tuna. Add drained tuna to the
avocado mixture.
4. Roll lime on the cutting board to soften it, and cut in half.
Squeeze juice from both halves of the lime into the bowl
with the tuna. Season with salt and pepper.
5. Using a fork, mash all of the ingredients together in the
bowl until evenly combined into a clumpy mixture. Do
not overmix! It should be chunky.
6. Scoop tuna avocado mixture back into the avocado
shells, serve, and enjoy!
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Sweet and Salty Treats
Since this generation will never be able to afford their
dream home, you might as well look the best out of your
4 roommates by splurging on the avocado for this one.
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p
i
h
C
a
t
i
h
P
t
i
w
Sweet and Salty Treats
makes 4 servings
Fueling my gains and my memories, this is in honour of one of
my favourite appetizers as a kid. Back when I would down them
so fast my parents feared I’d be putting the choke in artichoke.
Ingredients
Directions
14oz can quartered artichoke
hearts drained and chopped
1. Preheat oven to 350˚F.
10oz package frozen spinach
thawed and drained
1 cup 0% fat Greek yogurt
1 cup shredded part-skim
mozzarella cheese
1/3 cup parmesan cheese
2 cloves of garlic
peeled and finely chopped
salt and pepper to taste
4 whole wheat pitas
2 1/2 tbsp olive oil
1/2 tsp garlic powder
1 tsp dry rosemary
2. In a large bowl, add artichoke hearts, garlic, spinach,
Greek yogurt, shredded mozzarella, parmesan, a
sprinkle of salt and mix. Make sure to save some
mozzarella cheese to sprinkle on top of the dip.
3. Transfer the artichoke spinach mixture into an oven safe
casserole dish or bowl and sprinkle an even layer of the
remaining mozzarella cheese on top.
4. Place dip in the oven and bake for 20-25 minutes,
until the top looks golden brown and the dip is heated
through.
5. While the dip is baking, take your pitas and cut them
each into 8 triangular pieces.
6. In a large bowl, add olive oil, garlic powder, rosemary,
salt and pepper, and stir together. Add pita chips to the
bowl and toss to coat in olive oil mixture.
7. Lay pita chips on a parchment paper lined baking sheet
and bake in the 350˚F oven for 8-10 minutes until crispy.
8. Serve the dip in the dish it was baked in, along with the
crispy pita chips. Dip and enjoy.
150
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333
Calories
22.5 g
Protein
Watch
it on
Youtube
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jayslusark@gmail.com
Video
Library
Video Library
This cookbook is a real throwback, compiling
some of my best and tastiest recipes from my first
200 videos. Take a little stroll down memory lane
with me to celebrate how far I’ve come, or even
just to laugh at my YouTube thumbnails.
Chapter 1
Wake akned
Ba
Ham and Cheddar Omelette Rollup
Breakfast Stuffed Pepper
Zucchini Hashbrowns
154
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Vegan Maca Bowl
Savoury Oats with Tempeh “Bacon”
Peanut Butter and Jelly Protein Pancake
Healthy Sausage and Egg Mc “Will”
Italian Baked Eggs
Healthy Fried Chicken & Waffles with Mustard Syrup
Lemon Ricotta Protein Crepes
155
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Video Library
Breakfast Quesadilla
Breakfast Burritos with Homemade Sweet Potato Wraps
Turkey Sausage Breakfast Casserole
Chapter 2
Video Library
Morning
Quickies
Breakfast Pizza
Chocolate Protein Pancakes
3 Mniute Breakfast Sandwich
Savoury Quinoa Egg Breakfast Muffins
Egg Turkey Bacon Muffins
156
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Protein Waffles
Microwave Breakfast Bowl
Egg White Vegetable Frittata
r 3
Chapte
Afternotosn
Deligh
Spicy Crispy Chicken Sandwich
Curried Chicken Lettuce Wrap
Pecan Chicken Salad
157
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Video Library
Shredded Potato Wrapped Quiche
Video Library
Asian Mango Chicken Pita
Grilled Vegetable Salad
Savoury Sweet Potato Chicken and Waffles
BBQ Pulled Chicken Sliders
Ricotta Stuffed Healthy Peppers
Tuna Burger with Pineapple Bun
Steak Taco Salad
Turkey Meatball Sub
158
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Chapter 4
Throat ps
Warmu
Zucchini Boats
Quick Bake Falafel with Tahini Dressing
Mexican Twice Baked Stuffed Sweet Potatoes
Cauliflower & Leek Soup
Enhanced Twice Baked Potato
Chicken Summer Rolls
159
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Video Library
Butternut Squash Fritters
Buffalo Cauliflower Bites
Warm Root Vegetable Salad
Video Library
Chapter 5
g
n
i
d
e
Fe Family
the
Healthy Caesar Salad
Khichri and Air Fried Tofu
Cabbage and Chicken Stir Fry
One Pot Root Vegetable Chicken Stew
Anabolic Pizza
160
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Stuffed Chicken Breast with Spinach, Sundried Tomato
and Ricotta Filling
Mexican Lasagna
Chicken Parmesan Bake with Quinoa
Budget Friendly Chili
Coconut Chicken Curry
Chicken Cauliflower Fried Rice
Cauliflower Rice Arancini with Turkey Sausage
161
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Video Library
One Pot Deconstructed Lasagna
Anabolic Shepherd’s Pie
Healthy Pad Thai
Video Library
Chapter 6
Sweet y
and Salt
Treats
Greek Yogurt Popsicles
Handheld Apple Pie
Chocolate Peanut Butter No Bake Energy Balls
Microwave Apple Pie
Protein Coffee Muffins
162
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Chocolate Peanut Butter Protein Bark
Chocolate Chip Protein Muffins
Pineapple Salsa
White Bean & Artichoke Flatbread
Tuna Stuffed Avocados
Follow
@WillTen
ny
for moreson
!
Anabolic Spinach Artichoke Dip with Pita Chips
163
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Video Library
Protein Apple Fritter
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jayslusark@gmail.com
Acknowledgments
They say that “no man is an island”, and I couldn’t agree more.
As I’ve grown in my career, I’ve been lucky to have the support
and encouragement of so many people – many of whom have
contributed both directly and indirectly to this cookbook,
and I’d like to take a few minutes to give my thanks.
To
Acknowledgments
Leonora
Sarah and the
ty
from
Cow Goes Moo team, your creativi
ography is
To
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and professionalism is
ve, your
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le
were able to perfectly captur
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incred
of
rk
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ch is
whi
a
absolutely
into
personality in your designs
kes
single dish
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not an easy task - and you
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,
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Seriously
your everything into making
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To Dad,
without you in my life, I would
pretty much fall apart. You keep me
organized, and you selflessly give so
much of your time toward me and my
career in order to make me the most
successful I can be. You are a constant
and endless source of support to me,
and
I am eternally grateful for all that
you do for me. It means the world.
166
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To Grandma, our mall
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a
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this ride w
in me, a
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stuck arou
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s
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that you
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, Max
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f
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To Ric
o
- Will
167
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Acknowledgments
vide
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Index
Index
A
all-purpose flour
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Breakfast Pizza, 35
Chicken Parmesan Bake
with Quinoa, 116
Ham and Cheddar Omelette
Roll Up, 13
Protein Apple Fritter, 140
Spicy Crispy Chicken Sandwich, 59
almond flour
Chocolate Chip Protein Muffins, 144
Microwave Apple Pie, 137
Protein Coffee Muffins, 139
almond milk, Savoury Oats
with Tempeh “Bacon”, 20
apple
Handheld Apple Pie, 134
Microwave Apple Pie, 137
Protein Apple Fritter, 140
apple sauce, unsweetened,
Chocolate Chip Protein Muffins, 144
artichoke hearts
Anabolic Artichoke Spinach
Dip with Pita Chips, 150
White Bean & Artichoke
Flatbread, 147
asparagus, Grilled Vegetable Salad, 65
avocado
Chicken Summer Rolls, 93
Savoury Sweet Potato Chicken
and Waffles, 66
Tuna Burger with Pineapple Bun, 73
Tuna Stuffed Avocados, 149
B
banana, Peanut Butter and Jelly
Protein Pancake, 23
barley, Khichri and Air Fried Tofu, 105
basil
Anabolic Pizza, 108
Turkey Meatball Sub, 77
White Bean & Artichoke
Flatbread, 147
beans, black
Budget Friendly Chili, 118
Mexican Lasagna, 115
beans, red kidney, Budget
Friendly Chili, 118
beans, white, White Bean &
Artichoke Flatbread, 147
bean sprouts, Asian Mango
Chicken Pita, 64
beef, eye of round, Steak Taco
Salad, 74
beef, ground, Budget Friendly
Chili, 118
bell pepper
Breakfast Quesadilla, 17
Breakfast Stuffed Peppers, 14
One Pot Deconstructed Lasagna, 111
Ricotta Stuffed Healthy Peppers, 70
berries, frozen
Lemon Ricotta Protein Crepes, 31
Vegan Maca Bowl, 19
blueberries, frozen, Greek Yogurt
Popsicles, 133
bread
Microwave Breakfast Bowl, 52
Turkey Sausage Breakfast
Casserole, 34
breadcrumbs
Cauliflower Rice Arancini
with Turkey Sausage, 122
Healthy Fried Chicken and
Waffles with Mustard Syrup, 28
brioche bun, Spicy Crispy
Chicken Sandwich, 59
broccoli
Egg White Vegetable Frittata, 53
Healthy Pad Thai, 126
brown sugar Swerve
Handheld Apple Pie, 134
Microwave Apple Pie, 137
Protein Apple Fritter, 140
buttermilk
Healthy Fried Chicken and
Waffles with Mustard Syrup, 28
Spicy Crispy Chicken Sandwich, 59
butternut squash
Butternut Squash Fritters, 84
Coconut Chicken Curry, 119
One Pot Root Vegetable
Chicken Stew, 107
Warm Root Vegetable Salad, 97
170
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C
cabbage, green, Cabbage and
Chicken Stir Fry, 106
cabbage, red, BBQ Pulled Chicken
Sliders, 69
cashews, Buffalo Cauliflower Bites, 94
cashew milk
Chocolate Protein Pancakes, 41
Ham and Cheddar Omelette
Roll Up, 13
Lemon Ricotta Protein Crepes, 31
Microwave Breakfast Bowl, 52
Protein Coffee Muffins, 139
Vegan Maca Bowl, 19
cauliflower
Anabolic Shepherd’s Pie, 125
Buffalo Cauliflower Bites, 94
Cauliflower & Leek Soup, 90
cauliflower rice
Cauliflower Rice Arancini with
Turkey Sausage, 122
Chicken Cauliflower Fried Rice, 121
Ricotta Stuffed Healthy Peppers, 70
celery
Cauliflower & Leek Soup, 90
Pecan Chicken Salad, 63
cheddar
3-Minute Breakfast Sandwich, 42
Breakfast Quesadilla, 17
Breakfast Stuffed Peppers, 14
Ham and Cheddar Omelette
Roll Up, 13
Mexican Lasagna, 115
Microwave Breakfast Bowl, 52
Savoury Quinoa Egg Breakfast
Muffins, 45
cheddar, low fat slices, Healthy
Sausage and Egg Mc”Will”, 24
chicken bacon, Healthy Caesar
Salad, 98
chicken, ground,
Anabolic Shepherd’s Pie, 125
Mexican Lasagna, 115
One Pot Root Vegetable Chicken
Stew, 107
chicken breast
BBQ Pulled Chicken Sliders, 69
Cabbage and Chicken Stir Fry, 106
Chicken Parmesan Bake with
Quinoa, 116
cottage cheese, Protein Waffles, 50
cucumber
Chicken Summer Rolls, 93
Steak Taco Salad, 74
D
daikon, Warm Root Vegetable
Salad, 97
Dijon mustard, Pecan Chicken
Salad, 63
dill, fresh, Pecan Chicken Salad, 63
E
eggs, whole
3-Minute Breakfast Sandwich, 42
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Breakfast Pizza, 35
Breakfast Quesadilla, 17
Breakfast Stuffed Peppers, 14
Butternut Squash Fritters, 84
Chicken Cauliflower Fried Rice, 121
Egg Turkey Bacon Muffins, 46
Ham and Cheddar Omelette
Roll Up, 13
Italian Baked Eggs, 27
Lemon Ricotta Protein Crepes, 31
Microwave Breakfast Bowl, 52
Peanut Butter and Jelly Protein
Pancake, 23
Savoury Quinoa Egg Breakfast
Muffins, 45
Shredded Potato Wrapped
Quiche, 49
Turkey Sausage Breakfast
Casserole, 34
Zucchini Hashbrowns, 16
egg whites
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Breakfast Pizza, 35
Chicken Parmesan Bake with
Quinoa, 116
Egg White Vegetable Frittata, 53
Healthy Sausage and
Egg Mc”Will”, 24
Protein Waffles, 50
Savoury Sweet Potato Chicken
and Waffles, 66
eggplant, Coconut Chicken Curry, 119
endive, Grilled Vegetable Salad, 65
English muffin
3-Minute Breakfast Sandwich, 42
Healthy Sausage and
Egg Mc”Will”, 24
171
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espresso, brewed, Protein Coffee
Muffins, 139
F
fennel, BBQ Pulled Chicken Sliders, 69
feta, Steak Taco Salad, 74
Franks Red Hot Original, Buffalo
Cauliflower Bites, 94
G
ginger
Cabbage and Chicken Stir Fry, 106
Healthy Pad Thai, 126
Khichri and Air Fried Tofu, 105
goat cheese, Grilled Vegetable
Salad, 65
grainy mustard
Grilled Vegetable Salad, 65
Healthy Fried Chicken and
Waffles with Mustard Syrup, 28
Greek yogurt
Anabolic Artichoke Spinach Dip
with Pita Chips, 150
Anabolic Pizza, 108
Anabolic Shepherd’s Pie, 125
Breakfast Pizza, 35
Breakfast Quesadilla, 17
Chocolate Peanut Butter Protein
Bark, 143
Chocolate Protein Pancakes, 41
Curried Chicken Lettuce Wrap, 60
Enhanced Twice Baked Potato, 91
Greek Yogurt Popsicles, 133
Healthy Caesar Salad, 98
Pecan Chicken Salad, 63
Protein Apple Fritter, 140
Protein Coffee Muffins, 139
Steak Taco Salad, 74
green onion
Cabbage and Chicken Stir Fry, 106
Enhanced Twice Baked Potato, 91
Ham and Cheddar Omelette
Roll Up, 13
Mexican Lasagna, 115
green peas, Chicken Cauliflower
Fried Rice, 121
H
ham
3-Minute Breakfast Sandwich, 42
Ham and Cheddar Omelette
Roll Up, 13
Index
Chicken Summer Rolls, 93
Coconut Chicken Curry, 119
Curried Chicken Lettuce Wrap, 60
Healthy Fried Chicken and Waffles
with Mustard Syrup, 28
Mexican Twice Baked Stuffed Sweet
Potatoes, 88
Microwave Breakfast Bowl, 52
Pecan Chicken Salad, 63
Savoury Sweet Potato Chicken and
Waffles, 66
Spicy Crispy Chicken Sandwich, 59
Stuffed Chicken Breast with
Spinach, Sundried Tomato and
Ricotta Filling, 112
chicken breast, rotisserie
Asian Mango Chicken Pita, 64
Chicken Cauliflower Fried Rice, 121
chicken stock
Anabolic Shepherd’s Pie, 125
Chicken Parmesan Bake with
Quinoa, 116
Healthy Fried Chicken and Waffles
with Mustard Syrup, 28
chickpeas, Quick Bake Falafel with
Tahini Dressing, 87
chives
3-Minute Breakfast Sandwich, 42
Breakfast Stuffed Peppers, 14
chocolate chips, Chocolate Chip
Protein Muffins, 144
cilantro
Asian Mango Chicken Pita, 64
Breakfast Quesadilla, 17
Khichri and Air Fried Tofu, 105
Mexican Twice Baked Stuffed Sweet
Potatoes, 88
Pineapple Salsa, 146
cinnamon, Handheld Apple Pie, 134
cocoa powder, Chocolate Protein
Pancakes, 41
coconut flour
Breakfast Pizza, 35
Butternut Squash Fritters, 84
Chocolate Protein Pancakes, 41
Healthy Fried Chicken and Waffles
with Mustard Syrup, 28
Protein Waffles, 50
coconut milk
Chocolate Peanut Butter
Protein Bark, 143
Coconut Chicken Curry, 119
coconut yogurt, Savoury Oats with
Tempeh “Bacon”, 20
corn, Mexican Lasagna, 115
Corn Flakes, Healthy Fried Chicken
and Waffles with Mustard Syrup, 28
J
jalapeno
Mexican Twice Baked Stuffed
Sweet Potatoes, 88
Pineapple Salsa, 146
Tuna Burger with Pineapple Bun, 73
Index
K
mushrooms
Anabolic Shepherd’s Pie, 125
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Chicken Parmesan Bake
with Quinoa, 116
One Pot Deconstructed Lasagna, 111
Tuna Burger with Pineapple Bun, 73
kimchi, Tuna Burger with
Pineapple Bun, 73
kiwi, Vegan Maca Bowl, 19
N
L
O
Laughing Cow cheese, Enhanced
Twice Baked Potato, 91
leek
Cauliflower & Leek Soup, 90
Coconut Chicken Curry, 119
lemon
Handheld Apple Pie, 134
Healthy Caesar Salad, 98
Lemon Ricotta Protein Crepes, 31
Pineapple Salsa, 146
Quick Bake Falafel with Tahini
Dressing, 87
lentils, Khichri and Air Fried Tofu, 105
M
maca powder, Vegan Maca Bowl, 19
mango
Asian Mango Chicken Pita, 64
Greek Yogurt Popsicles, 133
mayonnaise, Pecan Chicken Salad, 63
mint, fresh, Chicken Summer Rolls, 93
mozzarella
Anabolic Artichoke Spinach Dip
with Pita Chips, 150
Anabolic Pizza, 108
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Breakfast Pizza, 35
Cauliflower Rice Arancini with
Turkey Sausage, 122
Egg White Vegetable Frittata, 53
Italian Baked Eggs, 27
One Pot Deconstructed Lasagna, 111
Ricotta Stuffed Healthy Peppers, 70
Turkey Meatball Sub, 77
Turkey Sausage Breakfast
Casserole, 34
nutritional yeast, Savoury Oats
with Tempeh “Bacon”, 20
oats
Chocolate Peanut Butter No Bake
Energy Balls, 136
Microwave Apple Pie, 137
Savoury Oats with Tempeh
“Bacon”, 20
onion
Anabolic Shepherd’s Pie, 125
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Breakfast Quesadilla, 17
Budget Friendly Chili, 118
Chicken Parmesan Bake with
Quinoa, 116
One Pot Deconstructed Lasagna, 111
Ricotta Stuffed Healthy Peppers, 70
P
parmesan
Anabolic Artichoke Spinach Dip
with Pita Chips, 150
One Pot Deconstructed Lasagna, 111
Zucchini Hashbrowns, 16
parsley, Quick Bake Falafel with Tahini
Dressing, 87
pasta, One Pot Deconstructed
Lasagna, 111
PB2
Chocolate Chip Protein Muffins, 144
Chocolate Peanut Butter No Bake
Energy Balls, 136
Chocolate Peanut Butter Protein
Bark, 143
Healthy Pad Thai, 126
Peanut Butter and Jelly Protein
Pancake, 23
pecans, Pecan Chicken Salad, 63
pickle
BBQ Pulled Chicken Sliders, 69
Spicy Crispy Chicken Sandwich, 59
172
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pineapple
Anabolic Pizza, 108
Cabbage and Chicken Stir Fry, 106
Pineapple Salsa, 146
Tuna Burger with Pineapple Bun, 73
pita
Anabolic Artichoke Spinach
Dip with Pita Chips, 150
Asian Mango Chicken Pita, 64
Coconut Chicken Curry, 119
White Bean & Artichoke
Flatbread, 147
Portobello mushroom, Grilled
Vegetable Salad, 65
potato
Enhanced Twice Baked Potato, 91
Shredded Potato Wrapped
Quiche, 49
potato buns, BBQ Pulled Chicken
Sliders, 69
powdered sugar Swerve, Protein
Apple Fritter, 140
protein powder
Chocolate Chip Protein Muffins, 144
Chocolate Peanut Butter
Protein Bark, 143
Chocolate Protein Pancakes, 41
Greek Yogurt Popsicles, 133
Peanut Butter and Jelly
Protein Pancake, 23
Protein Apple Fritter, 140
Protein Coffee Muffins, 139
Protein Waffles, 50
protein powder, vegan, Vegan
Maca Bowl, 19
puff pastry dough, Handheld
Apple Pie, 134
Q
quinoa
Chicken Parmesan Bake with
Quinoa, 116
Savoury Quinoa Egg Breakfast
Muffins, 45
Vegan Maca Bowl, 19
R
radicchio, Grilled Vegetable Salad, 65
raisins, Curried Chicken
Lettuce Wrap, 60
rice noodles, Healthy Pad Thai, 126
rice paper, Chicken Summer Rolls, 93
rice vinegar, Healthy Pad Thai, 126
ricotta
Lemon Ricotta Protein Crepes, 31
One Pot Deconstructed Lasagna, 111
Stuffed Chicken Breast with
Spinach, Sundried Tomato and
Ricotta Filling, 112
Romaine lettuce
Curried Chicken Lettuce Wrap, 60
Healthy Caesar Salad, 98
rosemary, fresh, Anabolic
Shepherd’s Pie, 125
rutabaga
One Pot Root Vegetable Chicken
Stew, 107
Warm Root Vegetable Salad, 97
S
turkey, ground
One Pot Deconstructed Lasagna, 111
Ricotta Stuffed Healthy Peppers, 70
Turkey Meatball Sub, 77
turkey bacon
Breakfast Pizza, 35
Breakfast Stuffed Peppers, 14
Egg Turkey Bacon Muffins, 46
Shredded Potato Wrapped
Quiche, 49
turkey sausage
Cauliflower Rice Arancini with
Turkey Sausage, 122
Healthy Sausage and Egg
Mc”Will”, 24
Turkey Sausage Breakfast
Casserole, 34
Zucchini Boats, 83
turnip, One Pot Root Vegetable
Chicken Stew, 107
V
T
tahini, Quick Bake Falafel with Tahini
Dressing, 87
tempeh, Savoury Oats with Tempeh
“Bacon”, 20
tofu, extra firm, Khichri and Air Fried
Tofu, 105
tomatoes, canned, diced, Budget
Friendly Chili, 118
tomatoes, canned whole
Cauliflower Rice Arancini with
Turkey Sausage, 122
Italian Baked Eggs, 27
tomatoes, strained
Anabolic Pizza, 108
Chicken Parmesan Bake with
Quinoa, 116
Ricotta Stuffed Healthy Peppers, 70
Turkey Meatball Sub, 77
tomato paste
BBQ Pulled Chicken Sliders, 69
Budget Friendly Chili, 118
tomato sauce, One Pot Deconstructed
Lasagna, 111
tortilla
Breakfast Quesadilla, 17
Mexican Lasagna, 115
White Bean & Artichoke
Flatbread, 147
tuna, canned, Tuna Stuffed
Avocados, 149
tuna steak, Tuna Burger with
Pineapple Bun, 73
173
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vanilla, Lemon Ricotta Protein
Crepes, 31
vegetable broth
Buffalo Cauliflower Bites, 94
Cauliflower & Leek Soup, 90
Coconut Chicken Curry, 119
vinegar, apple cider
BBQ Pulled Chicken Sliders, 69
Healthy Fried Chicken and Waffles
with Mustard Syrup, 28
vinegar, balsamic
BBQ Pulled Chicken Sliders, 69
Grilled Vegetable Salad, 65
vinegar, white, Buffalo
Cauliflower Bites, 94
vinegar, white wine, Pecan Chicken
Salad, 63
Z
zucchini
Anabolic Shepherd’s Pie, 125
Coconut Chicken Curry, 119
Grilled Vegetable Salad, 65
Healthy Pad Thai, 126
One Pot Root Vegetable Chicken
Stew, 107
Steak Taco Salad, 74
Turkey Meatball Sub, 77
Warm Root Vegetable Salad, 97
Zucchini Boats, 83
Zucchini Hashbrowns, 16
Index
sage, fresh, Butternut Squash
Fritters, 84
salsa
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Breakfast Quesadilla, 17
Egg White Vegetable Frittata, 53
Mexican Twice Baked Stuffed
Sweet Potatoes, 88
self-rising flour, Anabolic Pizza, 108
sesame oil
Healthy Pad Thai, 126
Khichri and Air Fried Tofu, 105
shallot, Cauliflower & Leek Soup, 90
shrimp, Healthy Pad Thai, 126
soy sauce
Chicken Cauliflower Fried Rice, 121
Healthy Pad Thai, 126
spinach, fresh
Italian Baked Eggs, 27
Ricotta Stuffed Healthy Peppers, 70
Savoury Sweet Potato Chicken and
Waffles, 66
Steak Taco Salad, 74
Warm Root Vegetable Salad, 97
spinach, frozen
Anabolic Artichoke Spinach Dip
with Pita Chips, 150
Savoury Quinoa Egg Breakfast
Muffins, 45
Shredded Potato Wrapped
Quiche, 49
Stuffed Chicken Breast with
Spinach, Sundried Tomato and
Ricotta Filling, 112
spring mix, Chicken Summer Rolls, 93
Stevia
Handheld Apple Pie, 134
Lemon Ricotta Protein Crepes, 31
strawberries, frozen, Peanut Butter
and Jelly Protein Pancake, 23
sugar-free maple syrup
BBQ Pulled Chicken Sliders, 69
Chocolate Peanut Butter No Bake
Energy Balls, 136
Grilled Vegetable Salad, 65
Protein Coffee Muffins, 139
Protein Waffles, 50
sundried tomato, Stuffed Chicken
Breast with Spinach, Sundried Tomato
and Ricotta Filling, 112
sweet potato
Breakfast Burrito with Homemade
Sweet Potato Wraps, 32
Healthy Fried Chicken and Waffles
with Mustard Syrup, 28
Mexican Twice Baked Stuffed Sweet
Potatoes, 88
Savoury Sweet Potato Chicken and
Waffles, 66
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