100 Low-Carb Recipes with Fat Burning Foods

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100 Fat Burning Recipes by Ana Plenter and Ivan Kalinin, The Build n Burn Team

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WARNING: This eBook is for your personal use only. You may NOT Give Away, Share Or Resell This Intellectual Property in Any Way DISCLAIMER The material presented in this book is for general educational purposes only and not intended for any specific condition or medical ailment or condition. The supplied information does not constitute as medical advice; therefore it should not be relied upon as such. This eBook is provided on the basis that the reader is responsible for making his or her own assessments and decisions about the material presented with full knowledge that he or she should consult a licensed primary care physician for medical assessment and clearance. The author of the provided material is not a licensed physician. The knowledge acquired has been obtained through years of extensive research and personal experimentation. The reader understands that the author is not held responsible or accountable for furnishing medical claims, assessments, advice, or diagnosis. The author shall not be held liable for any loss or damage, including consequential or incidental. This book is being released with the understanding that the author does not engage in rendering any warranty to the accuracy or completeness of this program. While the contents may be factual and may assist the reader in taking weight off properly, the information is general, and results may vary. ALL RIGHTS RESERVED. Ana Obradovic-Plenter & Ivan Kalinin, and any other names or material provided, including written text and photos shall not be copied. No part of this eBook may be reproduced in any form. Any unauthorized reprint or use of this material without prior written consent from the author is prohibited What You May and May Not Do with Your eBook: An eBook is copyrighted material. eBooks are the legal equivalency of an object. Unless the author has written specific rights to redistribute an eBook, doing so is illegal. A copyrighted eBook can be printed for personal use only. A copyrighted eBook can be copied to the files on your computer hard drive or even burned for personal use. If you use more than one computer, the eBook may be copied to every computer you use directly. A copyrighted eBook cannot be copied and sold. Penalties can be served for this. If the person violates any of the above, the violator and can be charted with attorney’s fees. This eBook is marked with a tracking number to prevent illegal use. Copyright © 2013 Ana Obradovic-Plenter & Ivan Kalinin ALL RIGHTS RESERVED. No part of this book may be reproduced in any form. Any unauthorized reprint or use of this material without prior written consent from the author is prohibited.

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Table of Contents About The Authors Disclaimer STAPLE FOODS Protein Carbohydrates Fats: BREAKFAST Protein Oatmeal Pudding Chocolate-Berry Protein Oatmeal Protein Cinnamon Oatmeal Gluten Free Squash Pancakes Zucchini Pancakes Banana Oatmeal Pancakes Chia Seed Cereal Ground Turkey Omelet Egg White Mushroom Omelet Blueberry Oatmeal Pancakes Southwestern Omelet Baked Seafood Omelet High Protein (almost zero carb) Pancake Protein Waffles LUNCH Quinoa Burgers Low Carb Tortillas Chicken Shawarma Lettuce Wraps Guilt Free, Gluten Free, Low Carb, High Protein Pizza Turkey Meatballs Pork Pico De Gallo Amazing and Healthy Stuffed Peppers Baked Chicken Balls Garlic Mashed Cauliflower Chicken Spaghetti Squash Lemon Curry Halibut Tuna Burgers Spicy Chicken Breast Chili Baked Sweet French Fries Guilt-Free Frittata Chicken Gluten Free, Low Carb Garlic Lime Chicken Fajitas Fish Cakes The Amazing Low Carb Goulash Moroccan Style Chicken Beef and Broccoli Stir Fry Simple Chicken & Spinach Stir Fry 5

Stuffed Chicken Breast Russian Stir-Fry Low Carb Tacos Chicken Breast Mushroom Sandwich Delicious Cheesy Wraps Stuffed Tomatoes with Cottage Cheese and Egg Baked Broccoli Loaf Mushroom Burgers with Shrimp Spicy Mexican Stir Fry African Style Vegetable Medley Pasta Free Lasagna DINNER Chicken Shawarma Lettuce Wraps Tuna Cucumber Roll Asian Salmon (or Tilapia)* Steaks Carb Free “Sushi” Chicken Tacos Salad Tom Yum Soup Bun-Less Mushroom Cheese Burgers Chicken Meatloaf Breadless Crab Cakes Grilled Citrus Flavored Chicken Breast Shrimp Stuffed Tomato Grilled Balsamic Basa Mustard and Dill Broiled Salmon Grilled Tomato Shrimp Grilled Chicken Breast with Veggie Salsa Turkey Breast Fast Wraps Mexican Rissoles on a Layer of Salsa SALADS Cucumber Radish Dill Salad Fresh Quinoa Salad Fresh Chicken Salad SNACKS/DESSERTS Apple Cinnamon Protein Muffins Homemade Gluten Free, Healthy Protein Bars Homemade Gluten/Dairy Free, Healthy Protein Bars LOWER FAT VERSION Protein Cupcakes Gluten, Carb and Dairy Free Bread Homemade Protein Bars Protein Cinnamon Cake with Cocoa Syrup "Get Jacked" Frozen Yogurt "Building Blocs" Blueberry Cookies Cinnamon Oatmeal High Protein Frozen Pudding Veggie and Egg Muffins Zucchini Chips with Cajun Dip 6

Protein Fudge Balls High Protein Cheesecake Blueberry Ice Cream Sexy Flan Fruity Protein Pudding Chocolate Drizzled Meringue Cookies Unbaked Strawberry Vanilla Cake Fresh Broccoli Soup Gluten, Carb and Dairy Free Bread SHAKES/DRINKS Chocolate Mocha Protein Shake Homemade Almond Milk Sugar Free, Dairy-Free Mochachino Protein Chai Latte After Dark Protein Shake "Wired" Protein Shake SPICE BLENDS, MARINADES Cajun Spice Moroccan Spice Salad Dressing Recipe Fat-Free Mayo Dill Garlic Dip Amazing BBQ Marinade Fajita Fiesta Spice Blend Italian Seasoning Asian Dressing Veggie Dressing

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About The Authors What brings two people closer than overcoming a challenge? A very tough challenge...

Ivan and Ana have been award achieving fitness competitors for years and together have been a part of the fitness industry for a quarter of a century. Ana developed her to challenges since the age of 8 and has over 15 years experience in Muay Thai, Kick Boxing and Karate. She got her Black Belt in Karate when she was only 19 years old. During her university years, she went on to explore different types of training and soon found herself preparing for her first fitness competition. Since then she has gained an enormous amount of experience and got certified as a personal trainer, a boot camp instructor and even as a hypnotherapist specializing in weight loss and sports hypnosis. Today, Ana is an award winning fitness competitor, and a successful owner of fitness company, Build My Body Beautiful.

Ivan grew up in an environment where sports and athletics always were celebrated. He entered a local Greko Roman wrestling team when he was 11 years old and within 2 years won his way to the national juniors' team. After winning innumerable regional and national competitions, Ivan decided to try himself in martial arts and practiced Wu Shu for another few years. He discovered weight training through his Wu Shu coach, who had made it part of his training regimen. Ivan gradually shifted his focus from martial arts towards the sport of bodybuilding. However, the passion to compete had stayed with Ivan since the wrestling days, and after a few years of preparation he had found himself competing in his first bodybuilding contest. Today, Ivan is a certified personal trainer, award winning competitive bodybuilder and a co-owner of Build My Body Beautiful.

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The challenge that brought us together: Both of us have been wandering the fields of the fitness industry for years and shared the same passion to help people excel in whatever they do. We met each other at the gym and soon decided to compete at the same fitness contest together. Contest preparation is always a hard task but it made us realize that we can work together very well. During our training, we have dedicated ourselves to find ways to make the tough and bland pre-contest diet a more pleasurable and satisfying experience. Throughout our pre-contest journey, we have discovered our passion for cooking and that with a little bit of imagination any "boring" ingredient can be combined into a delicious meal. We also discovered that there isn't much information on contest preparation out there. Therefore, we joined our forces to share our knowledge with others as the Build n' Burn Team. In this book you will find over 100 easy and delicious recipes, all are meant to make your dieting a more enjoyable and rewarding process. You will benefit from this book, if you are looking for a great source of healthy and tasty recipes that will help you achieve a fit and sexy body that you have always dreamt of.

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Disclaimer

Due to the calorie restriction, it is important to eat higher amounts of protein. It is suggested to consume AT LEAST 1 gram of protein per pound of a lean body weight. This means that men will have to eat more protein than women. Most of the recipes in the book contain high amounts of protein, but if you feel that you require more protein feel free to increase the portion sizes.

Anyone taking serious medication, pregnant or lactating women, or those people who have health issues and/or food allergies or non-allergic food sensitivities, should consult a physician before starting any weight management program or consuming any nutritional supplementation, such as protein powders.

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STAPLE FOODS Being long time competitors we have tried many approaches to get lean for a contest. Such approaches include ketogenic diet, carb rotation diet, high carb-low fat, low carb-high fat and more. Finally, tired of all the bland and boring meals day in and day out, we started to experiment with the limited ingredients that were available to us during our contest preparation. After long hours in the kitchen we have developed over 100 tasty and exciting recipes that would not hinder our progress of getting “shredded” for the show. In fact, with a little bit of imagination you can still enjoy amazing food and do it absolutely guilt free! You will encounter the same ingredients over and over again throughout this book. We made sure to pick the leanest types of proteins, the most effective fat burning spices, complex carbs and the best unsaturated fat sources possible. These ingredients are staples in our diet, due to their high quality and effectiveness, when it comes to getting rid of excess fat and staying healthy. Here is the list of some of the staple foods we used in this book.

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Protein Due to its thermogenic properties, protein possesses a very effective fat burning effect. High protein diets were proved to burn the most fat, keeping hunger at bay and providing highest energy output for longer without “crashing”. In this book we use only the highest quality protein to ensure the most optimal health benefits. Please note: all meat must be measured raw before cooking. Egg whites: Are low in cholesterol, high in protein, have zero fat, overall low in calories. A single egg white also offers 1.3 mcg of foliate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus. A single egg white also offers 1.3 mcg of folate, 6.6 mcg of selenium, 2.3 mg of calcium, 3.6 mg of magnesium, and 4.9 mg of phosphorus. Chicken and Turkey Breast: These two types of meat are lean and are very versatile when it comes to cooking. If prepared correctly, you will get your full serving of complete protein and a minimal amount of fat. Canned Tuna (in water): Very lean and easy to work with protein that will provide 28-30g of quality protein per can. Tilapia/Basa/Haddock/Shrimp: White fish, as well as shrimp, are great and easy to handle ingredients that make many delicious recipes. Whey Protein Isolate: Whey protein isolate powder is one of the easiest types of protein to digest. We use whey isolate protein powders in many of our delicious desserts. Make sure you choose whey isolate protein powders that have been filtered using the micro-filtration method, as it ensures that the protein powder is of high quality. Cottage Cheese/Greek Yogurt: The protein contained in dairy breaks down slowly, supplying you with a steady stream of amino acids throughout the entire night. Greek yogurt is also rich with probiotics that will help your digestion. We did not include any other dairy products here, as most of them are high in sugar and will not be beneficial for you if you are trying to lose weight.

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Carbohydrates Most people are afraid of carbs and for a good reason; if too many of them are consumed they are easily turned into fat. However, if consumed in the right quantities and in the right times of the day they will help you lose weight and keep you energized. It is also important to consume only the right types of carbs. In this book we use only the highest quality carbs to ensure best results. Oatmeal: Oatmeal contains low glycemic carbs that digest slowly and provide energy for long periods of time. In addition, oats are a very filling type of food, meaning that you can have smaller amounts of calories and feel fuller, due to the high fiber content. Last but not least, oatmeal is a very flexible ingredient and can be included in pretty much any recipe possible. Due to neutral taste, it easily absorbs the flavors of other ingredients. Other benefits include high levels of magnesium that will help you keeping your blood sugar balanced, contains antioxidants and reduces bad cholesterol. Gluten free oats are available in stores if you are allergic. Sweet Potatoes: Another low glycemic and filling carb source is sweet potatoes. Just like the oatmeal, sweet potatoes are a great source of carbohydrates that are absolutely gluten free. They are also a good source of vitamin B6, C, D, iron, potassium and magnesium. As well, sweet potatoes contain carotenoids that are antioxidants that will keep you healthy. Sweet potatoes share their versatility with oatmeal and can be used in a long list of recipes, from savory to sweet ones. Ezekiel Bread: Ezekiel isn't actually a bread per se, but an assortment of sprouted grains combined together and baked. It contains some gluten, but the amount is not as high as in the regular whole grain bread. The glycemic level of the Ezekiel bread is actually even lower than that of sweet potatoes' and oatmeal's. Just like other whole grain breads, Ezekiel is a rich source of minerals and antioxidants, but sprouted grains contain a higher level of these nutrients. In other words, unless you are allergic to gluten, you can keep your toast and sandwiches in your diet!

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Fats: Unlike the common belief, eating fat will not make you fat. It will also not clog your arteries and cause heart disease. That’s if you eat the right types of fat. In this book we use only the “good” fats and avoid the bad trans and saturated fats. These fats will lubricate your joints, will make your heart healthier and turn on enzymes that burn fat and turn off those that store fat, among other benefits. Nuts and Nut Butters: It is a common knowledge that the fats coming from nuts and such natural butters made out of peanuts, almonds, cashews, hazelnuts and macadamia nuts are high in omega 3 which can actually help you to use fat for energy. These are very delicious sources of fat and can definitely help you achieve your goals, as long as you don't consume too much of them. Nut butters must be natural, without additives (simply read the ingredients on the label, no other ingredients should be listed other than nuts and salt). Fish Oil: We consider fish oil to be a must in every diet. Among the myriad of health benefits of fish oil supplementation is its ability to make your body burn fat for energy and inhibit the process of fat storage. It is also good for brain, heart health, joint lubrication, skin health, immune system and much more. Flax Seed Oil: Another great source of omega 3 is the flax seed oil. It is rich with ALA (57%) and acts as a natural laxative. It also calms the intestinal lining and has the potential to reduce bad cholesterol. Coconut Oil: This super food will also burn fat for energy and tastes amazing. It is best to use it for cooking, as it has a high burning point. Extra Virgin Olive Oil: The health benefits of this oil are well known and its amazing taste will make any salad taste amazing. However, it is not very good for cooking as it has a low burning point.

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BREAKFAST

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Protein Oatmeal Pudding This recipe is a great way to start your day. It takes about 5 minutes to make and is a lifesaver when you are running late. It is also just as delicious as it is simple to make. What you need: ½ cup of Oats 1 scoop of Whey Isolate Protein Powder ½ cup of Unsweetened Almond Milk (optional)

What you do: 1. Combine oats with the almond milk. 2. Microwave on high setting for 1-2 minutes, until the oatmeal is of a little runny consistency. 3. Add the protein powder. Makes 1 serving. Nutrient breakdown per serving:

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Chocolate-Berry Protein Oatmeal Yes, yet another oatmeal recipe. But what can we say, it is easy and tastes great! Enjoy this post workout or for breakfast. What you need: ½ cup Dry Oats 4 egg whites ½ scoop of Whey Protein Isolate Powder 1 tsp. of Pure Cocoa Powder 2 packets of Stevia 1 tbsp. of Flax Oil ½ cup of Frozen Mixed Berries ¼ cup of Water

What you do: 1. In a big bowl, mix all the ingredients (except for the frozen Berries). 2. Microwave on high setting for 1-2 minutes, until the oatmeal is of a little runny consistency. 3. Once cooked, add the frozen berries, stir and enjoy. Makes 1 serving. Nutrient breakdown per serving:

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Protein Cinnamon Oatmeal Here is an alternative to the above omitting the protein powder. Combo is a bit odd, however very tasty! What you need: ½ cup of oats 6 egg whites ¼ tsp. of cinnamon 5-6 drops of liquid vanilla stevia or 1-2 packets of dry stevia

What you do: 1. Combine all ingredients with the oats. 2. Microwave on high setting for 1-2 minutes, until the oatmeal is of a little runny consistency. Makes 1 serving. Nutrient breakdown per serving:

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Gluten Free Squash Pancakes We like pancakes, who doesn’t? One day we wanted a weekend treat and knowing there is absolutely nothing healthy about the traditional pancake, we wanted to find a better way to make it. We wanted a gluten free and free of all other grain types, homemade healthy option. Salty version What you need: 2 cups Cooked Squash or Pumpkin 1 cup Chopped Spinach 1 cup Minced Onion ¼ cup Almond Flour ½ tsp. Sea Salt 12 egg whites 1 tsp. Coconut Oil

Sweet version: Omit the onions, and salt and add Stevia and cinnamon instead. What you do: 1. If you’re using cooked spaghetti squash, place it in a bowl and separate the strands with a fork. If you’re using another variety of cooked squash or pumpkin, puree it in a food processor or blender (keep the squash a bit chunky) and transfer to a bowl. 2. Mix in the onion, flour, and salt. Lightly beat the eggs and add them to the squash mixture. 3. Heat a skillet or griddle over medium heat. Lightly grease the pan with oil. Use a ¼ cup measure to scoop the batter into the hot pan. 4. Cook the pancakes until they develop a very crunchy crust - they’ll stay delightfully chewy on the inside. Makes 2 servings. Nutrient breakdown per serving:

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Zucchini Pancakes Pancakes are not always all about syrups and whipped cream. If you are in a mood for a savory and delicious breakfast this recipe is for you! What you need: 1 tbsp. Coconut Flour 3 whole eggs Sea Salt & Pepper (plus any other fresh spices and herbs to your taste) 2 cups Shredded Zucchini 1 tsp. Coconut Oil

What you do: 1. Sift the coconut flour into the eggs and beat them together 2. Mix in the shredded zucchini, sea salt & pepper 3. Use a large cast iron or stainless steel skillet over medium-low heat with coconut oil coating the pan 4. Spoon the mixture into the pan in size of pancake you desire 5. Cook for a few minutes and flip over when golden brown Topping ideas (choice depends if your pancake is sweet or salty):

Unsweetened apple sauce Cinnamon Nutmeg Hot sauce or salsa Tomato sauce Caramelized onions Nut butter Chopped chives, parsley, or cilantro Makes 1 serving. Nutrient breakdown per serving:

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Banana Oatmeal Pancakes Pancakes are so versatile... We can never get tired from coming up with new recipes of this delightful dish! This recipe contains a large amount of carbs, so we suggest to save it for your cheat/carb up day. What you need:

1.5 cups Unsweetened Almond Milk 1 cup Rolled Oats 1 Banana ½ cup of Almond Flour 1 tsp. of Baking Powder

1 tbsp. Non Fat Plain Greek Yogurt 5-8 drops of Liquid Stevia 2 tbsp. Blueberries

What you do: 1. In a blender, puree 1 ½ cup of almond milk & 1 cup of rolled oats until smooth 2. Add banana, almond flour & 1 tea spoon of baking powder 3. Let sit for 10 min 4. In the meantime mix topping ingredients together 5. Make a pancake on a non stick pan Makes 2 servings. Nutritional breakdown per serving:

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Chia Seed Cereal Nature has given us some amazing foods that are packed with antioxidants, vitamins and minerals. Chia seeds are one of those super foods. This cereal is a great way to start your morning. What you need: 1 cup of Organic Rolled Oats 1 tsp. of Cinnamon 1 tbsp. of Chia Seeds Few drops of Stevia 1 cup of Almond Milk 1 scoop of Whey Protein Isolate

What you do: 1. Boil/microwave the oatmeal with almond milk 2. Add all the remaining ingredients Makes 1 serving. Nutrient breakdown per serving:

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Ground Turkey Omelet What you need: 8 egg whites 2 large whole eggs 2 Small, Raw Onions, Diced 3 oz. Ground, Raw Turkey 1 cup Chopped Green Bell Peppers 1 cup Chopped Red Bell Peppers 1 cup Raw Mushrooms, Sliced 3 tbsp. Extra Virgin Olive Oil 1 dash Ground Black Pepper 1 tsp. Hot Pepper Sauce 3 cloves Raw Garlic, Minced 1 tsp. Ground Turmeric 1 tsp. Worcestershire Sauce

What you do: 1. Sauté turkey, vegetables and spices, except turmeric, with 1tsp of olive oil until tender. 2. Whip the eggs, egg whites and turmeric together. 3. Pre-heat 2 tsp. of olive oil in a second skillet, then add ½ egg mixture and cook to form an omelet. Repeat to make 2 omelets. 4. Place 1 omelet on plate, top with ½ of the turkey mixture, and roll it to form a wrap. 5. Repeat the same procedure with the other omelet. Makes 2 servings. Nutritional breakdown per serving:

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Egg White Mushroom Omelet Egg whites provide a great amount of protein, are easy to make and if done properly, can be very delicious! Here is a great low carb and low fat, high protein recipe: What you need: 12 egg whites 1 cup Grated Zucchini 1 tbsp. Paprika 1 tsp. Fresh Oregano 1 cup Sliced Mushrooms 1 cup of Spinach Salt, Pepper (to taste)

What you do: 1. Blend all the ingredients, aside from mushrooms, in a blender. 2. Pour it on a hot pan lightly greased with coconut oil. 3. Cook it like an omelet. 4. When almost ready, add the mushrooms on top. 5. Cook until the mushrooms are ready. 6. Serve and Enjoy! Makes 1 serving. Nutrient breakdown per serving:

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Blueberry Oatmeal Pancakes This dish can be a perfect breakfast or a snack, give it a try! What you need: ½ cup Frozen Blueberries 1 cup Oats 1 tsp. Baking Powder 1 cup Almond Milk (Unsweetened) 12 egg whites 1 cup Unsweetened Applesauce Stevia (to taste) 2 tsp. of Cinnamon

What you do: 1. Blend stevia, egg whites, baking powder, almond milk, salt and oats. 2. Add ¼ of the blueberries to the mixture. 3. Cook the pancakes on a lightly oiled pan over medium heat. 4. Top with a blend of applesauce, cinnamon and stevia. Makes 1 serving. Nutrient breakdown per serving:

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Southwestern Omelet A little southwestern flavor to add a kick to your mornings. What you need: 1/3 cup Mushrooms Chopped 1/3 cup Green Onion 1-2 Garlic Cloves Minced 6 egg whites ½ tsp. Chili Powder Salt and Pepper to Taste 1/3 cup Spinach Chopped ¼ cup Fat-Free Cottage Cheese 2 tbsp. Salsa (look for ones that are low carb with no sugar or oils added) 1 tsp. Coconut Oil

What you do: 1. Lightly oil a pan and let it heat over high setting. 2. Add mushrooms, green onion, garlic and sauté until soft. Set aside on a plate. 3. Mix egg whites with chili powder, salt and pepper. 4. Oil the pan again and pour the egg whites in. Immediately add the cooked veggies on top of the egg whites 5. Cover the pan and let cook. Once the top of the eggs is somewhat solid you can use a spatula to flip the omelet over. 6. Cook one more minute and remove from heat. 7. Top the omelet with chopped spinach, cottage cheese and salsa, and fold. Makes 1 serving. Nutrient breakdown per serving:

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Baked Seafood Omelet This recipe will be a great addition to your diet. It contains minimal amounts of carbs and fats and is loaded with protein. You can enjoy it with your oatmeal/Ezekiel bread in the morning or just by itself as your evening meal. What you need: 100g Cooked Shrimp 4 egg whites 2 tbsp. Melted Fat Free Cottage Cheese ½ tsp. Tarragon Salt and Pepper to taste 1 tsp. Coconut Oil

What you do: 1. Preheat oven to 375. 2. In a bowl, whisk eggs, tarragon and cottage cheese together. 3. Pour the contents of the bowl onto a skillet oiled with coconut oil. 4. Once the omelet creates a base add the shrimp on top. 5. Place the skillet on the top shelf of the oven and bake for 5 minutes. 6. Take the omelet out of the oven, fold in half and enjoy! Makes 1 serving. Nutrient breakdown per serving:

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High Protein (almost zero carb) Pancake We absolutely love this recipe and would have it almost daily until just a few weeks before our competition. It takes no time to make and it feels like a real treat! What you need: ½ scoop of Whey Protein Isolate Powder ¼ tsp. Baking Powder 2 tbsp. Ground Flaxseed 4 egg whites 1 tsp. Coconut Oil

What you do: 1. Lightly oil a medium sized nonstick pan with coconut oil. 2. Mix or blend (better if blended) all above ingredients together. 3. Once the pan is hot, pour half the batter into the pan and cover. 4. Let cook for 3-4 minutes checking regularly so it does not burn. 5. Once the top of the pancake looks solid flip it over and cook the other side for an additional 30-60 seconds. Topping Options: 1. ¼ tsp. Cinnamon mixed with 2-3 packets of Stevia 2. 1 tsp. unsweetened cocoa powder mixed with 2-3 tbsp. nonfat plain yogurt, 10-15 drops of liquid stevia (adjust to taste), a few drops of vanilla extract 3. Peanut, Macadamia, walnut or almond butters Makes 1 serving. Nutrient breakdown per serving:

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Protein Waffles Downing protein shakes can be unsatisfying and boring. However, making these protein waffles can be a great and exciting addition that will turn any dieter's breakfast into a delicious event! What you need: 2 scoops of Whey Protein Isolate (any flavor) 4 egg whites ½ cup Oats, blended into flour 2 packets of Stevia 1 tsp. Cinnamon 1 tsp. Coconut Oil

What you do: 1. Beat the egg whites 2. Add cinnamon, oat flour, stevia and cinnamon and mix well 3. Cook on a preheated waffle maker sprayed with Pam for 3 minutes 4. Meanwhile, mix all the topping ingredients 5. Once the waffles are ready, pour the topping over them and enjoy! Topping Options: 1. 2 tbsp. Almond Milk 2. 2 packets Of Stevia 3. 1 tsp. Cinnamon Makes 2 servings. Nutrient breakdown per serving:

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LUNCH

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Quinoa Burgers Ever had a healthy, meatless burger? If not, try this amazing snack recipe, you sure will like it and will come back for more! What you need 1 Large Onion 1 Clove Garlic 4 cups Broccoli Bunch 1 medium Zucchini 1 Cup Green Beans 1 ½ Cup of Quinoa 3 Cups Water 1 Cup Sliced Mushrooms 1 tsp. Coconut Oil 1 Lemon 1 Cup Quinoa Flakes 2 Whole Eggs – Beaten Spice Options – Cumin, pepper, turmeric, saffron, chili flakes Fresh Herb Options – Basil, coriander, parsley 1 cup almond flour

What you do: 1. Place water and quinoa in a saucepan until the water boils, reduce heat, cover and simmer for 5 minutes, drain quinoa if necessary. 2. In a non-stick pan, add coconut oil, onion, garlic, selected spices and stir. Add all remaining vegetables. Once the vegetables have softened, add the quinoa, stir together. Add finely chopped selected fresh herbs and lemon juice. 3. Have 2 separate bowls ready – 1 with the beaten eggs, 1 with the almond flour and Quinoa flakes. Press the ready made quinoa into round patties and cover in egg mixture. Then roll the patties into the almond flour/Quinoa mix, as if you were making burgers. 4. You will need to have a hot, non-stick frying pan or a grill ready to cook the patties. Use 1 tsp. of coconut oil if needed. Makes 4 servings. Nutrient breakdown per serving

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Low Carb Tortillas These are great as a substitute for a regular tortilla wrap. You can use them to roll the Garlic Lime Chicken Fajitas (page 42), or just about any other protein or vegetables of your choice. What you need: 4.5 tbsp. Cottage Cheese 3 medium eggs 1 tsp. Cream of Tartar Pinch of Salt 1 tsp. Coconut Oil

What you do: 1. Blend all ingredients together until the cottage cheese is pureed and you have a smooth liquid. 2. Lightly oil a frying pan with coconut oil and heat over medium high heat. 3. Pour just enough batter in the hot skillet to coat the bottom of the pan. Once the crepe moves when you shake the pan (about 20 seconds), flip over and cook for an additional 10 seconds or until the crepe moves when you shake the pan. 4. Repeat. Makes 3 serving. Nutrient breakdown per serving:

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Chicken Shawarma Lettuce Wraps Try this super yummy and easy healthy Shawarma Recipe, it turns any bland chicken breast into a party in your mouth! What you need 1 cup shredded English Cucumber ¼ cup Non-Fat Plain Yogurt 1 tbsp. Tahini 2 tbsp. Lemon Juice ½ tsp. Salt, divided 1 tbsp. Garlic Powder 1 tsp. Curry Powder ½ tsp. Freshly Ground Pepper 1 lb. Boneless, Skinless Chicken Breast, trimmed 1 tbsp. Coconut Oil Large Romaine Lettuce Leaves

What you do: 1. Preheat grill to medium. 2. Stir cucumber, yogurt, tahini, lemon juice and ¼ -tsp. salt together in a medium bowl. Set aside. 3. Combine garlic powder, curry powder, pepper and the remaining ¼ -tsp. salt in another medium bowl. Slice chicken breast crosswise into ¼ -inch strips; toss with the spice mixture to coat. Add 1-tbsp. oil and toss to combine. 4. Grill the chicken, turning once, until cooked through, about 2 minutes per side. 5. To serve, spread ¼ cup of the cucumber-yogurt sauce on a large lettuce leaf and top with one-fourth of the chicken. Fold like a taco and enjoy! Makes 4 servings. Nutrient breakdown per serving:

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Guilt Free, Gluten Free, Low Carb, High Protein Pizza Who says pizza has to be a cheat food? Try this tasty version and enjoy a healthy, guilt free lunch or dinner. Since this is one of our favorite foods, I just had to find a better way. What you need:

3 medium zucchini, grated - per cup 1 egg, & 4 egg whites 1 cup White Beans or Black Eyed Peas (mashed/blended to make a smooth consistency) if you want to make this even lower in carbs use 1 cup cooked and mashed cauliflower Salt & pepper to your preference

½ cup Tomato Sauce (look for low carb/low sugar) 1 tsp. dry oregano 1 tsp. garlic powder ½ onion 2 cup spinach 1 cup mushrooms ½ red pepper 6 oz. chicken cooked breast 45g goat cheese (optional)

What you do: 1. Preheat oven to 375F. 2. Spray a pizza pan with cooking spray (I just use a few pie trays and make individual pizzas). 3. Mix well grated zucchini, beans (or cauliflower) with egg and egg whites (or blend together), salt and pepper 4. Place zucchini/bean mixture on the pizza pan spreading out to the edges of the pan. 5. Bake at 375F for 30 minutes. 6. Make pizza sauce by combining tomato sauce with oregano and garlic powder (add anything else you like). Spread pizza sauce on partially-cooked "crust" to within about ½ inch of the edge. 7. Dice veggies and chicken and mix with goat cheese. Add toppings to the pizza. 8. Bake for another 30 minutes or until cheese is melted and veggies are tender and cooked to your liking. 9. You can really experiment with this recipe by adding a variation of toppings and spices. Get inspirations from traditional pizza toppings and try - BBQ pizza, meat lovers etc. 10. If you use pie trays, you can simply cover with foil and store in the fridge which makes it very convenient to grab one and go. Makes 4 servings. Nutrient breakdown per serving: 34

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Turkey Meatballs Simply delicious, clean eating; shared by one of our awesome clients. What you need: 1 lemon - 1 tbsp. of grated lemon peel 2 green onions 2 garlic cloves 1 egg 2 tbsp. of chili garlic sauce or hot sauce 2 tsp. of fish sauce 1 lb. of ground turkey 3 tsp. of cornstarch 2 tsp. of cilantro

What you do: 1. Mix lemon grate, onion, garlic 2. Whisk egg, chili sauce and fish sauce and add to lemon/onion/garlic mix 3. Add turkey mix in 4. Add cornstarch and cilantro 5. Make meatballs and cook for 20-30min - 400 degree Makes 4 servings. Nutrient breakdown per serving:

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Pork Pico De Gallo A perfect complete dinner or lunch. Also great for entertaining with a clean delicious meal that is super easy to make. What you need:

4 extra lean pork chops (4oz each) 6 tbsp. of paprika - tsp. only 2 tbsp. ground pepper 2 tbsp. coarse salt 1 tbsp. chili powder 3 pinches of cayenne

What you do: 1. Mix paprika, pepper, salt, chili powder and cayenne together. 2. Rub mixture into the pork. 3. Sear the pork chops then bake for about 15 min (350 degrees) What you need

2 cups of black beans 3 mediums tomatoes diced ½ cup of red onion diced ½ cup of green onion chopped ½ cup of cilantro 2 tbsp. of jalapeno minced 2 tbsp. of lemon juice 1 tbsp. of chili powder

What you do: Combine all ingredients together. Serve pork chops/ pork loin on bed of arugula with pico de gallo. Makes 4 servings. Nutrient breakdown per serving:

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Amazing and Healthy Stuffed Peppers Here is an amazing recipe for tasty and nutritious stuffed peppers! What you need: 6 large red or yellow bell peppers 2 medium onions 1.5 pounds of ground turkey 1 Can of diced tomatoes 1 can of tomato paste Black pepper Himalayan salt Paprika Oregano Dry parsley 250ml Fat Free Sour Cream

What you do: 1. Preheat the oven to 350 degrees. 2. Cut the bell peppers in half vertically and discard all the contents. 3. Cut onions into tiny pieces. 4. Mix the onions, diced tomatoes, black pepper, Himalayan salt, paprika, oregano and the parsley in a pan with the ground turkey and brown the meat. 5. Stuff the peppers with turkey mix (make sure to put a lot). 6. Put the peppers in the oven and bake them for an hour. 7. Take the peppers out and serve with some sour cream on top. Makes 6 servings. Nutrient breakdown per serving (per pepper).

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Baked Chicken Balls I'm not a gourmet chef, but sometimes I manage to surprise myself with my own cooking. This recipe will provide you with 2-3 days' supply of lean and nutritious chicken balls that taste amazing! What you need: 5-6 medium tomatoes 1 large onion 4lb of ground chicken ¼ cup fresh cilantro black pepper to taste salt to taste

What you do: 1. Preheat the oven for 400 Celsius. 2. Dice the tomatoes (you can buy canned ones, but I'd stay away from them, due to the preservatives). 3. Mince the onion. 4. Throw the onions and the tomatoes in a baking dish. 5. Chop up the cilantro. 6. Put the ground chicken into a bowl. 7. Throw in and mix the cilantro, black pepper and salt. 8. Make chicken balls about the size of your fist. 9. Put them in the baking dish and cook it for an hour Healthy, tasty and easy to make. Goes well with pretty much any side of your favourite carbs. Makes approximately 14 chicken balls. Makes 14 servings. Nutrient breakdown per serving:

40

Garlic Mashed Cauliflower This easy recipe serves as a great low carb, high fiber side to any protein. It tastes almost identical to mashed potatoes and you can indulge in satisfying your craving for this delicious offseason dish! What you need: 500g of fresh cauliflower - 1 medium head 2 cloves of fresh garlic 1cup fresh parsley Salt and pepper (to taste)

What you do 1. Steam the cauliflower until it is soft. It should be easy to pierce it with a fork. 2. Crush the garlic using garlic press. 3. Mash the cauliflower. 4. Mix in the garlic, parsley and spices. 5. Enjoy! Makes 4 servings. Nutrient breakdown per serving:

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Chicken Spaghetti Squash I honestly don't know a single person who doesn't like pasta. However, we eliminate any bread-like products during the contest preparation, as they represent processed food. But don't worry, we have a great recipe that can replace this desired dish! What you need: 1 tsp Coconut Oil 1 cup chopped onion 5 cloves minced garlic 1 cup sliced mushrooms 1 cup finely chopped fresh tomatoes 1 tbsp. dried basil ½ cup fresh parsley 1 tbsp. dried oregano 1lb extra lean ground chicken Salt and pepper to taste

What you do: 1. Put the ground chicken in a bowl and mix in 1 tsp. of salt, 1 tbsp. of black pepper and 1 tbsp. of garlic powder. 2. Put a skillet on medium and spray some Pam. 3. Sautee mushrooms, garlic and onion in the pan. 4. When the onions are transparent add the tomatoes, parsley, oregano and basil. 5. Set the heat on low and add 1/4 cup of water. Let the sauce simmer, while stirring occasionally. 6. In another pan, brown the chicken on medium heat. Drain any fat. 7. When the meat is done, add it to the sauce and stir everything together. 8. Serve on top of spaghetti squash. Makes 5 servings. Nutrient breakdown per serving:

42

Lemon Curry Halibut Lemon and curry offer a great deal of health benefits, from alkaline properties, to reduction of inflammation and even reducing the risk of cancer! Cooking fish with this flavourful spice blend is a great way to make healthy and delicious food, while dieting. What you need: 500g of 5 fresh halibut filets (100g each) ¾ of lemon juice 1 tbsp. of chili powder 1 tbsp. oregano 1 tbsp. garlic powder 1 tbsp. yellow curry powder salt and pepper (to taste)

What you do: 1. Mix all the spices together. 2. Spray Pam on a medium heated pan. 3. Put the fillets on the pan and sprinkle them with half of the spice mix. 4. Cook for about 2 minutes. 5. Flip the fillets and sprinkle the remainder of the spice mix on top. 6. Cook until the fillets are easily flaked. Makes 5 fillets. Nutrient breakdown per Fillet:

43

Tuna Burgers Remember those offseason days when you could down an occasional guilt-free-burger and not worry too much about the calorie content of this simple and amazing dish? Well, we have a great alternative for you to replace the good ole high calorie burger for a low calorie tuna burger that has a good amount of protein, low carbs and fats and is almost as delicious as its meat counterpart. Welcome the Tuna Burger! What you need: 2 cans of tuna (in water) ½ cup oats 2 egg whites ¼ cup of finely chopped onions onion and garlic powder to taste 1 tsp. chili flakes ½ cup fat free plain Greek yogurt

What you do: 1. Combine tuna, oats and egg whites in a bowl. 2. Mix in the spices, Greek yogurt and onions. 3. Form the mixture into 4 patties. 4. Put the burgers on a skillet sprayed with Pam. 5. Cook for 2 minutes on each side. Goes great on a toasted Ezekiel bread brushed with mustard. If you are in a low carb zone simply smear lettuce leaves with mustard and enjoy! Makes 4 servings. Nutrient breakdown per serving:

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Spicy Chicken Breast Chili Let's assume that your contest prep fell on the Superbowl night. Wouldn't it be terrible to eat your chicken breast and asparagus, while everyone around you is enjoying delicious smelling bowls of chili? We have a great solution for you! This low fat very moderate carb and high protein chili will spice up your contest prep and you will find yourself enjoying one of the most taboo dishes in the dieters' world, without cheating on your diet! What you need: 400g chicken breast, cubed. 2 cans of tomatoes 16oz tomato paste 1 cup chopped green chilies 1 medium chopped onion tbsp. chili seasoning salt (to taste)

What you do: 1. Spray Pam on a pan and brown the meat. 2. While the meat is browning combine the rest of the ingredients in a sauce pan and start simmering. 3. Once the meat has browned (it shouldn't be cooked) add it to the rest of the ingredients in the saucepan. 4. Simmer for 45 minutes. Around 4 weeks out we cut out the tomatoes and onions from our diet, as they contain a little extra carbs. However, before that mark we enjoy this delicious dish every weekend! Makes 4 servings. Nutrient breakdown per serving:

45

Baked Sweet French Fries One of the most craved foods during the contest preparation is French fries. However, while our fellow competitors could only see the French fries in their dreams, we were eating them almost with every meal, without sacrificing our dieting progress! Eat these Sweet French Fries and get in your complex carbs and fiber, without one gram of fat! What you need: 2-3 large sweet potatoes 1 tsp. Coconut Oil 1 tsp. ground garlic 1 tsp. ground chili salt (to taste)

What you do: 1. Cut the potatoes into a French fry shape. 2. Lightly spray them with Pam and mix. 3. Add the spices and mix again. 4. Place the fries on a baking dish in one layer. 5. Bake for 1 hour on 375. You can serve this recipe with our Dill Garlic Dip (pg. 116). Makes 4 servings. Nutrient breakdown per serving:

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Guilt-Free Frittata This always reminds me of a cheat meal, although a perfectly clean and great for weight loss! When you get to about 4 weeks out, omit the cheese and replace one whole egg with 2 extra egg whites. What you need: 100g sweet potato peeled and finely sliced ½ cup of mushrooms finely sliced ¼ cup of red onion finely chopped 1 whole egg 2 egg whites 1oz Fat Free Cheese

What you do: 1. Place the sweet potato, onion and mushrooms on a non-stick pan and sauté until soft. Put aside on a plate or in a bowl. 2. Beat together the egg and egg whites and pour into a hot non-stick pan. 3. Wait until the bottom sets and add to the frittata the veggies that have been sautéed on top of it. 4. Add the grated cheese and transfer the pan to a hot grill to set the top and to melt the cheese. Makes 1 serving. Nutrient breakdown per serving:

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Chicken Gluten Free, Low Carb “Fettuccini Alfredo” We can’t forget you pasta lovers! This is a great alternative to the super carb and fat loaded popular pasta dish. This light and almost carb free version is perfect for a cutting or contest diet! What you need: 4 large zucchinis (Peeled and cut like spaghetti – using a vegetable peeler) or you can use spaghetti squash 1 cup of broccoli florets 2 tsp. olive oil 200g chicken breast (cut in cubes) 2 clove of garlic mined 2 tbsp. oat flour

½ cup unsweetened almond milk ½ cup water 2 cloves garlic 1 tsp. Italian seasoning 1 tsp. Bill's Best Chik'nish Seasoning (or other broth mix) ¼ tsp. salt (optional) Black pepper -- to taste 2 tbsp. cornstarch -- MIXED WITH 2 tbsp. water

What you do: Make the pasta: 1. Using a vegetable peeler, peel zucchini into long strips and place in a large bowl. Set aside Make the sauce: 2. Combine almond milk, garlic, water, seasonings, and broth mix in small saucepan over medium heat. Bring to boil and then add the cornstarch/water mixture, stirring constantly until thickened. Set aside Make the chicken: 3. Meanwhile, heat oil in a large pan over medium heat and add the chicken, broccoli and garlic and cook for 3-5 minutes. 4. Once the chicken is golden brown on all sides, add the flour, salt and black pepper and stir to coat. Cook fully. 5. Add Alfredo sauce, stirring it constantly. Simmer for 1-2 minutes until the sauce bubbles. Bring it together: 6. Pour the sauce and chicken mixture over the zucchini strips. Toss together until evenly combined. Makes 2 servings. Nutrient breakdown per serving: 48

49

Garlic Lime Chicken Fajitas Add spice and flavor to your chicken without the added calories. The chicken is great on its own, in a wrap, lettuce wrap or on a top of a salad. What you need: 1 tsp. Dehydrated mined garlic 1 tsp. dehydrated mined onion 1 tsp. ground cumin 1 tsp. dried oregano 2 tbsp. fresh cilantro (or 1 tsp. dry cilantro) ½ tsp. coarse black pepper 3 tbsp. lime juice 1tbsp orange juice 2 packets stevia 2 tbsp. coconut oil ½ tsp. sea salt 1.5 lbs. boneless skinless chicken breast cut into thin strips 1 red pepper 1 green pepper 1 yellow onion

What you do: 1. Combine all the ingredients except the peppers and onion in a large bowl and mix until the chicken is fully coated. 2. Refrigerate at least 30 minutes so that the chicken is well marinated. 3. Once the chicken has been marinated, heat a large non-stick skillet on medium high heat and stir fry the chicken for a few minutes until lightly brown. Remove from pan and set aside. 4. Add peppers and onion and cook for about 5 minutes or until tender. 5. Add the chicken to the pepper and onion mix for a few more minutes until fully cooked. Makes 5 servings. Nutrient breakdown per serving:

50

Fish Cakes Great with a side salad like the cucumber radish dill salad or even topped with burger toppings with side of sweet potato fries. What you need: 1 can of 6 oz. tuna 1/3 cup of oats 3 egg whites 1 tbsp. fresh coriander chopped 1 green onion chopped Salt and pepper to taste

What you do: 1. In a medium sized pan sauté green onions until soft and remove from heat. 2. In a large bowl combine all ingredients together and make into one or two patties. 3. Coat a pan with oil or spray with non-stick cooking spray and sauté patties until browned on each side. Makes 2 servings. Nutrient breakdown per serving:

51

The Amazing Low Carb Goulash (Hungarian Stew) Recipe This is a Hungarian classic, and is so tasty and filling. You can make it lower in fat by using chicken, but it’s really great with veal. This dish can have many variations. You can add whatever veggie you want and serve it with any starch you’d like. I actually just put a scoop over lettuce for a Goulash Salad. It’s awesome as a leftover so a great meal to make on a Sunday evening while winding down from the week and just relaxing. What you need: 2 lbs. (1”) cubed veal 2 onions, white or yellow chopped very finely (the finer the better!) 2-3 garlic cloves minced 2tbsp Coconut Oil 2-3 Tbsp. (adjust to taste) Hungarian sweet paprika 1 tsp. bay leaves 1 Qt. water or stock 1 head cauliflower ¼ tsp. black pepper 1 tsp. salt 2 tsp. caraway seeds

What you do: 1. Add 1 tbsp. of oil or butter to large pot and brown meat on high heat (just the outside of the meat should be browned, this will help keep the flavor and keep it moist). Set aside 2. Add 1 tbsp. of oil to a frying pan and fry onions on medium heat until soft. 3. Add garlic until browned. 4. Bring the pot with meat back to the stove and add the fried onions and garlic to it and set on medium heat. 5. Add all spices to water or stock. 6. Cook for about 1.5 to 2 hrs. (for beef or veal), and 20-25mins for chicken. 7. The longer you cook the beef or veal the more tender it will be. 8. The liquid will become thicker. Makes approximately 8 servings. Nutrient breakdown per serving:

52

Moroccan Style Chicken Clean, high protein, so simple and easy to make and of course, (we love food) delicious! We usually make this in a large batch and eat it all week. Serve on field greens. Serve with rice for a protein/starch meal and add a dill and cucumber salad on the side. Yum! What you need: ½ tsp. cinnamon powder 1 tbsp. chili powder 1 tsp. paprika 1 tbsp. cumin powder 2 cloves of minced garlic 3 tbsp. of olive oil (optional) ½ cup red wine vinegar 1-2 medium onions – cut into long thin strips 8 (125g each) chicken skinless boneless chicken breasts

What you do: 1. Preheat oven 350ºF. 2. Combine all the spices together with oil and vinegar and mix or blend together to make marinade. 3. Chop onions lengthwise into rings and set aside. 4. Place chicken breasts in a deep baking pan (preferably one that comes with a lid) 5. Pour marinade over chicken (its even better if you let the chicken marinade in the fridge for a few hours, but works either way) and add the onions. 6. Make sure that the chicken is evenly covered with marinade & onions. 7. Bake for 1 hour or until chicken is done (check and turn pieces after 25 minutes and then check every 10 min). Makes 8 servings. Nutrient breakdown per serving:

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Beef and Broccoli Stir Fry Healthy twist to this famous and well liked Asian dish. What you need: 2 tsp. coconut oil 6 cups broccoli cut into florets 4 thinly sliced carrot 2 onion, cut into thin wedges 10 oz. sirloin steak cut into strips 6 tbsp. low sodium chicken or beef broth 2 tbsp. reduced sodium soy sauce 1 tsp. corn starch 2 packet Stevia

What you do: 1. Heat coconut oil in a large skillet and add the chopped vegetables. 2. Sauté until veggies are crisp, tender and onions are browned. Set aside. 3. Stir in the beef strips, cook until desired tenderness. 4. In a separate bowl, combine broth, soy sauce, cornstarch, and stevia stirring to dissolve the cornstarch completely. 5. Add to the beef and veggie mixture and cook stirring constantly until sauce thickens. Makes 2 servings. Nutrient breakdown per serving:

54

Simple Chicken & Spinach Stir Fry Stir fry is arguably one of the easiest dishes out there. It is also perhaps one of the healthiest ones as well, if properly prepared, one of the healthiest. Try this amazing stir fry and get a great deal of fat burning nutrients, vitamins and minerals. What you need: 4 x 6 oz. boneless raw chicken breasts, diced 4 c. raw spinach 3 c. raw onion, sliced 1 red pepper 4 tsp. coconut oil 6 cloves garlic ½ tsp. dash ground black pepper 4 sprigs raw coriander salt to taste

What you do: 1. Put spinach, red pepper, onion, garlic salt and pepper in a non-stick pan with 2 tsp. of oil and cook until tender. Remove from heat and set aside. 2. In another pan cook diced chicken in 2 tsp. of oil until lightly browned. 3. Add veggie mixture to chicken and heat through. 4. Simmer entire mixture for 3-5 minutes. 5. Add coriander and stir. Makes 4 servings. Nutrient breakdown per serving:

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Stuffed Chicken Breast Let's be honest, we are all sick of chicken breast. How many times have you cooked chicken breast that came out dry and boring? We used to have this problem, but after many failed experiments we have finally perfected this staple bodybuilding dish! What you need: 4 4oz chicken breasts 2 c diced mushrooms 2 c fresh spinach 2 large diced tomatoes 3 cloves of minced garlic 1 large onion 1 c Greek yogurt Salt and pepper (to taste)

What you do: 1. Spray Pam on a medium heat skillet. 2. Add mushrooms, tomatoes, garlic, onions, Greek yogurt and spices. 3. Sautee the vegetables until tender and the onions are translucent. 4. Cut the chicken breasts horizontally to form a pocket in each one of them. 5. Stuff each chicken breast with fresh spinach and the sautéed vegetables. 6. Put in the oven and bake for 30-40 minutes on 400. This recipe goes well on a bed of brown rice. If some of the sautéed vegetables are left over you can put them on top of the rice, or just eat them as a garnish if you are cutting carbs. Makes 4 servings. Nutrient breakdown per serving:

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Russian Stir-Fry Russian cuisine is famous for using ingredients such as cabbage, potatoes and meat in many of its dishes. This delicious recipe combines both, Asian and Russian cuisine in a healthy and nutrient dense recipe. What you need: 200g chicken breast, cubed 1 tbsp. of chili garlic sauce 2 large cabbage leaves 1 c mushrooms 1 c spinach 200g boiled sweet potato

What you do: 1. Brown the chicken in a skillet sprayed with Pam on medium heat. 2. Once the chicken is halfway cooked, add the rest of the ingredients. 3. Cover and cook for 5-7 minutes on high. 4. Plate and enjoy! Makes 2 servings. Nutrient breakdown per serving:

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Low Carb Tacos Mexican cuisine is largely avoided on a contest preparation's dieting. However, instead of depriving ourselves of this delicious food we decided to play around with the ingredients and make a contest prep friendly version. Here is what we came up with: What you need: 200g of ground turkey ½ packet of taco seasoning 2 c green bell pepper, cubed 3 tbsp. salsa 2 large romaine lettuce leaves 2 cup tomato, diced 2oz Allegro cheese, shredded 1 c fat free sour cream

What you do: 1. Brown the turkey in a skillet sprayed with Pam. 2. Add taco seasoning. 3. Stir in peppers and salsa. 4. Cook until the vegetables are tender. 5. Scoop the meat and vegetables and stuff the lettuce leaves. 6. Put 1-2 tbsp. of sour cream. 7. Sprinkle with cheese and enjoy! Makes 2 servings. Nutrient breakdown per serving:

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Chicken Breast Mushroom Sandwich Is it possible to eat sandwiches on a diet? Of course! Just find the right ingredients and you are set. For this sandwich, we are going to use Ezekiel bread. Those bible folks would have never guessed that thousands of years later, this bread will be used in the most successful bodybuilding diets. Jay Cutler, among others, successfully utilizes this amazing bread replacement in his diet for Mr. Olympia! This great sandwich will fill you up and will provide fiber, lean protein and negligible amounts of fat and sugar. What you need: 1 c of sliced mushrooms 1 stalk of green onions, sliced 100g chicken breast, sliced horizontally into a cutlet 2 slices of 4:9 Ezekiel bread Salt and pepper (to taste) Dijon mustard Calorie free hot sauce

What you do: 1. Toast the Ezekiel bread. 2. In a pan sprayed with Pam, sauté mushrooms and onions with pepper and salt. 3. Once the vegetables are ready, take them out of the pan and put aside. 4. Spray the skillet with Pam and cook the chicken breast, adding salt and pepper. 5. As the chicken breast is getting fried, sprinkle some hot sauce on one slice of toast and mustard on the other. 6. On the toast sprinkled with hot sauce, mount the vegetables. 7. Once the chicken is ready, put it on top of the vegetables and top it off with the other piece of toast. Makes 1 serving. Nutrient breakdown per serving:

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Delicious Cheesy Wraps Physique athletes such as bodybuilders and fitness competitors love cottage cheese for its high quality protein content. We love it for the same reason, but also because it is a very fun ingredient to work with. This recipe is packed with protein and healthy fats and is a great evening snack. What you need: 1 c 0 fat cottage cheese ½ avocado 1 clove garlic, minced 2 tbsp. freshly squeezed lemon juice ½ tsp. jalapeno pepper, minced ½ a stalk green onion, minced Salt and pepper (to taste)

What you do: 1. Scoop out avocado flesh. 2. Put all the ingredients in a blender. Mix until you get a smooth puree. 3. Wrap in a lettuce leaf and serve. Makes 1 serving. Nutrient breakdown per serving:

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Stuffed Tomatoes with Cottage Cheese and Egg This is a great nighttime recipe that will bring in variety into your strict diet, turning your dinner into a delicious treat. What you need: 2 large tomatoes 3 egg whites ½ cup cottage cheese 1 cup spinach 1 stalk green onions, chopped 2 cloves minced garlic 1 stalk parsley, chopped 1 tbsp. dried oregano Salt and pepper (to taste)

What you do: 1. Preheat oven to 425 degrees Celsius. 2. Cut the tomatoes' tops and scoop out the flesh. 3. Place the tomatoes bottom up on a baking dish and bake for 5 minutes 4. Sautee green onions, garlic, parsley and spinach 5. Meanwhile, take the tomatoes out and sprinkle with salt 6. In a bowl, combine cottage cheese, add sautéed vegetables, oregano, salt and pepper. 7. Stuff the tomatoes with the mixture, leaving some room for the egg whites. 8. Place the tomatoes back on the baking dish and put in the oven for additional 8 minutes. 9. Take out and serve. 10. (Optional) you can add additional spices on top of the egg white and enjoy. Makes 1 serving. Nutrient breakdown per serving:

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Baked Broccoli Loaf Broccoli is a super food for a reason. It is packed with vitamins and minerals and is abundant almost in every healthy diet. Not sure about you, but we find broccoli a bit boring on its own, and this is why we decided to make it more exciting to eat it. What you need: 8 c broccoli florets, steamed 4 egg whites 2 c unsweetened almond milk 6 tbsp. ground flax seeds ½ tsp. baking powder 1 ½ c fat free cottage cheese

What you do: 1. Preheat oven to 375 degrees Celsius. 2. In a bowl beat egg whites and cottage cheese. 3. Add almond milk, ground flax seeds, baking powder and broccoli and mix. 4. Bake for 30 minutes, or until the crust starts to form. 5. Remove from oven, cool it, and enjoy it! Makes 1 serving. Nutrient breakdown per serving:

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Mushroom Burgers with Shrimp Burgers are a great combination of simplicity and delicious taste, which makes them so awesome! Unfortunately, they are also a taboo in a contest preparation diet. Nevertheless, we came across a great idea to make these seafood burgers that don't require buns and that are virtually carb free. What you need: 200g cooked shrimp 4 large Portobello mushroom caps 1 leek, finely chopped 2 tbsp. ground flax seeds 2 egg whites 1 tbsp. Worcestershire sauce 1 clove garlic, crushed ½ tsp. onion powder 4 tbsp. fat free low sodium cottage cheese Salt and pepper (to taste)

What you do: 1. Preheat oven to 450. 2. Put the mushroom caps on a baking sheet sprayed with Pam. 3. Spray the mushroom caps with Pam and add salt and pepper. 4. Bake the mushroom caps for 12 minutes. 5. In a bowl combine egg white, leek, Worcestershire sauce, ground flax seeds, garlic, onion powder, salt and pepper. 6. Finely chop the cooked shrimp and add them into the bowl. 7. Mix the ingredients. 8. Divide the mixture into two equal patties. 9. In a skillet sprayed with Pam, cook the patties for 5 minutes on each side. 10. Put 2 tbsps. of cottage cheese into two mushroom caps, put the patties on top of the cottage cheese and top it off with the leftover mushroom caps. 11. Place in the over for another 5 minutes to melt the cottage cheese. 12. Remove from oven, cool it, enjoy! Makes 2 servings. Nutrient breakdown per serving:

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Spicy Mexican Stir Fry The peppers in this recipe will boost your metabolism and will add some heat and variety to your diet. What you need: 3 skinless, boneless 150g chicken breasts, cut into cubes 3 tbsp. chili powder 3 medium red bell peppers, diced 1 large onion 2 Serrano peppers, minced 1 Jalapeno pepper, minced 1 large tomato, diced Salt and pepper (to taste)

What you do: 1. Heat up a large skillet sprayed with Pam. 2. Add chicken, 1 tbsp. of chili powder, salt and pepper. 3. Brown the meat until no longer pink. 4. Remove the chicken from the skillet. 5. In the same skillet, sauté the peppers and the onion. 6. Add Serrano’s, Jalapeno, tomato and 2 tbsps. of chili powder 7. Stir-fry the vegetables for 3 minutes. 8. Add the chicken and stir-fry for 2 more minutes. 9. Remove from heat and enjoy It is a simple low fat recipe that can be served over brown rice or sweet potatoes, or simply eaten by itself. It is delicious anyway you serve it! Makes 3 servings. Nutrient breakdown per serving:

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African Style Vegetable Medley This side dish explodes with flavor, aroma and nutrients and is great to be served with a protein of your choice! What you need: 1 large onion, cut in strips 5 cloves of garlic, minced 2 tsp. ground cumin 1 tbsp. fresh ginger, grated 1 tsp. hot paprika ½ tsp. turmeric 3 tbsp. freshly squeezed lemon juice 2 bay leaves 2lb cauliflower florets, cut into 2'' pieces 30oz canned diced tomatoes 15oz canned chickpeas, drained 1 tbsp. cinnamon 1 large zucchini, cut into 1'' pieces 1/3 c fresh cilantro

What you do: 1. Heat up a large pan and spray it with Pam. 2. Sautee onion and cook until it is translucent. 3. Add garlic, paprika, cumin, ginger, bay leaves, lemon juice, salt and pepper, cooking the vegetables until soft. 4. Add 2 cups of water, cauliflower, diced tomatoes (with the juices), chickpeas and cinnamon. 5. Bring everything to a boil. 6. Reduce the heat to low, cover and simmer for 15 minutes, stirring every 3-4 minutes. 7. Add zucchini and cook for 10 more minutes, until zucchini is soft. 8. Remove from heat and let cool for 10-15 minutes. This recipe goes great on top of brown rice or quinoa and chicken breast on the side. You can also add some chili flakes, if you like it spicy. Makes 6 servings. Nutrient breakdown per serving:

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Pasta Free Lasagna With this recipe you can enjoy a delicious lasagna. AND it's not even a cheat meal! What you need: 1lb of extra lean ground turkey 1lb zucchini, thinly sliced 1 c fat free low sodium cottage cheese 1 can of crushed tomatoes 1 large onion, chopped 3 cloves of garlic, minced 2 c chopped spinach 1 tsp. dried sage 1 tsp. dried oregano 1 tsp. dried rosemary 1 tsp. dried thyme 1 c fat free sour cream 2 egg whites 2 c broccoli florets, steamed and chopped

What you do: 1. Preheat oven to 375. 2. In a pan sprayed with Pam, brown the meat, drain it and put aside. 3. In the same pan sauté onion and garlic. 4. Once the onion is translucent, add in the meat, crushed tomatoes, seasonings and spinach. 5. In a bowl, combine sour cream, egg whites and broccoli. Add salt and pepper (optional). 6. In a large baking dish, layer the bottom with a half of the zucchini slices 7. Top the zucchini with half of the sour cream sauce and add half of the meat sauce on top of it. 8. Repeat the same procedure again; 1 more layer of zucchini, 1 more layer of sour cream, 1 more layer of meat sauce. 9. Spread the cottage cheese on top of the lasagna. 10. Cover the goodness with a tin foil and bake for 50 minutes. 11. Take the tin foil off and bake for additional 10 minutes. 12. Remove from the oven, let cool and serve! Makes 4 servings. Nutrient breakdown per serving:

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67

DINNER

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Chicken Shawarma Lettuce Wraps Try this super yummy and easy healthy Shawarma recipe. What you need 1 cup shredded English cucumber ¼ cup non-fat plain Greek yogurt 1 tbsp. tahini 2 tbsp.s lemon juice ½ tsp. salt, divided 1 tbsp. garlic powder 1 tsp. curry powder ½ tsp. freshly ground pepper 1 pound boneless, skinless chicken breast, trimmed 1 tbsp. coconut oil Large romaine lettuce leaves

What you do: 1. Preheat grill to medium. 2. Stir cucumber, yogurt, tahini, lemon juice and 1/4 tsp. salt together in a medium bowl. Set aside. 3. Combine garlic powder, curry powder, pepper and the remaining 1/4 tsp. salt in another medium bowl. Slice chicken breast crosswise into 1/4-inch strips; toss with the spice mixture to coat. Add 1 tbsp. oil and toss to combine. 4. Grill the chicken, turning once, until cooked through, about 2 minutes per side. 5. To serve, spread 1/4 cup of the cucumber-yogurt sauce on a large lettuce leaf and top with one-fourth of the chicken. Fold like a taco and enjoy! Makes 2 servings. Nutrient breakdown per serving:

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Tuna Cucumber Roll Are you craving sushi? This will satisfy your cravings without the hefty amounts of carbs that the traditional sushi rolls are known for; as well, some healthy fats and protein, making it a perfect evening meal. What you need: ¼ English cucumber 1 can tuna ½ avocado 2 tbsp. of mustard (yellow or Dijon) salt and pepper (to taste)

What you do: 1. In a bowl, mix tuna, mustard and avocado. 2. Cut the cucumber into ½ inch thick slices. 3. Discard the centres of the cucumber slices (either cut them out with a knife, or push them out with your fingers). 4. Stuff the hollow centered cucumbers with the tuna mix. 5. Add salt and pepper and enjoy! Makes 1 serving. Nutrient breakdown per serving:

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Asian Salmon (or Tilapia)* Steaks Salmon is well known as a very good source of easy digestible proteins (amino acids), healthy fatty acids like Omega-3s, vitamins like vitamin-D, vitamin-A, some vitamin-B and minerals like Selenium, Zinc, Phosphorus, Calcium and Iron. There are many other health benefits of salmon that include proper cardio vascular health, muscle and tissue development, eye care, effective body metabolism, and more. *If you want to cut back on calories, you may substitute salmon with any white fish of your choice. Ingredients: 6 (5 ounce) fillets salmon or tilapia 4 tbsp.s low-sodium fermented soy sauce 4 tbsp.s balsamic vinegar 4 tbsp.s green onions, chopped 3 packets stevia 4 cloves garlic, minced 1 ½ tsp.s ground ginger 2 tsp.s crushed red pepper flakes 1 tsp. sesame oil ½ tsp. salt

Directions: 1. Place salmon fillets in a medium, nonporous glass dish. In a separate medium bowl, combine soy sauce, vinegar, green onions, stevia, garlic, ginger, red pepper flakes, sesame oil and salt. Whisk together, and pour over the fish. Cover and marinate the fish in the refrigerator for 4 to 6 hours. 2. Prepare an outdoor grill with coals about 5 inches from the grate, and lightly oil the grate. 3. Grill the fillets 5 inches from coals for 10 minutes per inch of thickness, measured at the thickest part, or until fish just flakes with a fork. Turn over halfway through cooking.

71

Carb Free “Sushi” Sushi restaurants can be found on every corner and it’s probably one of the hardest things we have to give up when we follow a diet. Therefore, we made a rice-free version of this delicious dish. What you need: 2-3 Roasted Seaweed Nori Sheets 1 can of low-sodium white tuna (in water) 2 tbsp. low-sodium fermented soy sauce ½ tsp. sesame oil (optional) 2 tbsp. chopped green onions 1 tsp. chili powder 2 + 2 tbsp. Fat Free Mayo (see recipe on page 116) - or Dijon Mustard 2 Tbsp. Rice vinegar ¼ cucumber (cut lengthwise into match sticks) Wasabi paste (optional)

What you do: 1. Mix tuna, soy sauce, sesame oil, green onion, chili powder, 2 tbsp. mayo, and rice vinegar together in a bowl. 2. Lay nori sheets flat one by one on a cutting board. Spread 1 tbsp. mayo to cover the entire sheet in a thin layer. This will soften the nori sheet so they don’t break and allow you to get them to stick when you roll them. 3. Add tuna mixture in the center lengthwise. 4. Add cucumber matchsticks. 5. Add wasabi if desired. 6. Roll nori sheets into a tube/wrap style. Best to eat like a wrap or hand roll (if you choose to cut into maki style, use a very sharp knife and make sure the wrap is very tight. 7. You can also get some pickled ginger and have it on the side. Makes 1 serving. Nutrient breakdown per serving

72

Chicken Tacos Salad We love Mexican food!! Sadly it’s usually out of bounds during dieting. This is a nice alternative that will keep your cravings for Mexican satisfied. What you need: 300g of extra lean ground chicken or turkey ½ large yellow onion chopped ½ red pepper chopped 1 tsp. oregano 2 tsp. chili pepper ½ tsp. black pepper 1 packet stevia 1 small can of diced tomatoes drained (herb and garlic flour is nice – no oil!) Salt to taste 6 leaves of romaine lettuce

What you do: 1. Spray a medium sized pot with PAM and heat on mid high heat. 2. Add onions and peppers and cook until onions are transparent. 3. Add all other ingredients except for canned tomatoes and lettuce 4. Mix everything together in the pot and cook until the ground chicken/turkey is done. 5. Remove from heat and drain any excess liquid. 6. Bring it back on the stovetop, reduce heat to medium low and add the canned tomatoes. 7. Cook an additional 5 minutes. Remove from stove and serve. 8. You can use romaine leaves as “taco” shells and add chicken mixture inside each leaf or simply chop up the lettuce and add mixture on top and serve as a salad. Makes 2 servings. Nutrient breakdown per serving:

73

Tom Yum Soup Aside from being one of the most popular soups in Thailand, Tom Yum Soup has many health benefits, due its potent combination of herbs and spices. In fact, this Thai soup appears to have immune-boosting power as a natural remedy for cold and flu viruses. Here is our version, perfect for a protein packed healthy tasty meal. (Ingredients can be found in most Asian supermarkets or in the Asian cuisine section of larger grocery stores.) What you need: 6 cups organic chicken/beef or vegetable stock 2 tbsp. frozen prepared lemongrass 3-4 lime leaves 3-4 cloves garlic minced 1 thumb-size piece of ginger 3 tbsp. fish sauce or 4 tbsp. soy sauce (use wheat-free soy sauce for gluten-free diets) 1 tbsp. fresh lime juice 1 fresh red chili, or ½ tsp. dried crushed chili vegetables of your choice (mushrooms, cauliflower, bok choy, broccoli) 30 shrimp or 3 chicken breasts (cooked) ½ can coconut milk ½ cup fresh basil and/or ½ cup fresh coriander (cilantro)

What you do: 1. Combine first 4 ingredients together and let boil. 2. Bring the heat to low-medium and add everything except the last 3 ingredients. 3. Simmer for 15 minutes or so (until the vegetables are cooked to your liking). 4. Add coconut milk and your meat. 5. Let cook another 3-5 minutes (until it lightly bubbles again). 6. For final touch top off with cilantro or basil when serving in bowls. Makes 2 servings. Nutrient breakdown per serving:

74

Bun-Less Mushroom Cheese Burgers You don’t have to give up your favorite foods to stay on the good terms with your diet. Simply make a few modifications and you can enjoy just about anything. These burgers can be modified to your liking with spices and toppings. Can be done on the grill or BBQ. What you need: 500g of extra lean ground turkey 3 oz. Allegro 4% cheese, chopped ½ cup sun-dried tomatoes, drained and chopped 2 cloves garlic, minced 2 tsp. cumin powder 8 large Portobello mushrooms (stem removed) for “burger buns” cooking spray

What you do: 1. Combine first five ingredients together in a large bowl. Lightly mix together and form into 4 patties. 2. Heat a large pan over medium high add oil or cooking spray and cook the patties about 5-6 minutes on each side (lightly cut in the middle to make sure they are fully cooked). Remove from heat. 3. Clean the pan and add oil or cooking spray again and grill the Portobello mushrooms several minutes on each side until tender. Remove from heat. 4. Place each of the burger patties on a grilled mushroom cap, add shredded cabbage and use other burger toppings you wish. 5. Place second mushroom cap on top. Makes 4 servings. Nutrient Breakdown Per 1 Serving:

75

Chicken Meatloaf Meatloaf is a great and satisfying way of eating big amount of protein. This meatloaf is lean, full of nutrients and complex carbs and is perfect for contest preparation diets. What you need: 2.5lb of extra lean ground chicken 1 medium onion 1 green pepper ½ c zucchini ½ c broccoli 2 stems of celery 1 c mushrooms 1 tbsp. thyme ¼ c fresh basil ¼ c fresh parsley salt and pepper (to taste) 4 egg whites 2 c organic rolled oats 1 clove minced garlic

What you do: 1. In a skillet sprayed with Pam, sauté onions, pepper, zucchini, broccoli, celery and mushrooms until tender. 2. Add garlic 1-2 minutes before the vegetables are done, remove from heat and cool them off for about 5 minutes. 3. In a large bowl, mix the rest of the ingredients with the sautéed vegetables. 4. Put the mixture into loaf pans or any baking dish sprayed with Pam. 5. Put in an oven on 425 degrees Celsius for 40 minutes. 6. Remove from the oven and let the meatloaf sit for 45 minutes. 7. Slice into 8 pieces and enjoy. Makes 8 servings. Nutrient breakdown per serving:

76

Breadless Crab Cakes Seafood is a delicious way to boost your protein intake. With this recipe you will enjoy crab cakes without stuffing them with bread crumbs. What you need: 8oz crab meat, canned 2 egg whites 2 tsp. Worcestershire sauce 1 tbsp. freshly squeezed lemon juice 1 tsp. Tarragon 3 tbsp. of our Dill Garlic Dip (see recipe on page 117) Salt and pepper (to taste)

What you do: 1. Turn oven to broil. 2. In a bowl, mix egg whites, seasonings and the Dill Garlic Dip. 3. Divide the mixture in two and shape them into two balls. 4. Put the crab balls into a baking dish sprayed with pam and broil for 8 minutes 5. Remove from oven, cool it, and enjoy it! Makes 2 servings. Nutrient breakdown per serving

77

Grilled Citrus Flavored Chicken Breast Forget the dry and boring chicken breast that tastes like cardboard forever! This recipe makes the chicken come out refreshing and juicy and will make you look forward towards eating it again. What you need: 5 medium skinless, boneless chicken breast halves (approximately 100g each) ¼ c balsamic vinegar 2 cloves of fresh garlic, crushed ¼ tsp. black pepper ½ medium size lemon, peeled and cubed 3 tbsp. Dijon mustard

What you do: 1. Blend all the ingredients, except chicken breast. 2. Pour the ingredients over chicken, cover and refrigerate overnight. 3. Drain the marinade. 4. Grill the chicken for 5 minutes on each side on high heat. 5. Serve with your carbs or vegetables and enjoy! Makes 5 servings. Nutrient breakdown per serving:

78

Shrimp Stuffed Tomato Tomatoes are great for stuffing, as they are firm and add flavor to any dish. This time we decided to stuff it with some shrimp and were not disappointed with its amazing taste. What you need: 300g of cooked shrimp 3 tbsp. of fat free plain Greek yogurt 1 tsp. dried dill 3 medium tomatoes Salt and pepper (to taste) 1 c spinach, finely chopped

What you do: 1. In a blender, combine the shrimp, yogurt, spices and spinach. 2. Core the tomatoes. 3. Stuff the tomatoes with the shrimp mixture and sprinkle some salt on top, if needed. Makes 3 servings. Nutrient breakdown per serving:

79

Grilled Balsamic Basa Basa is rich in omega 3s, but has less calories than salmon. It is great to include it in an evening meal that contains no carbs. This recipe is loaded with a good, bioavailable protein and some healthy fats. What you need: 4 100g basa fillets 1 tbsp. fresh rosemary, chopped Salt and pepper (to taste) ½ c balsamic vinegar 1 tbsp. extra virgin olive oil 4 tbsp. lemon juice, freshly squeezed 4 c baby spinach

What you do: 1. In a bowl, combine the vinegar, lemon juice and olive oil. 2. Pour the marinade over the salmon and refrigerate for 1.5 hours. 3. Remove from the fridge and sprinkle spices and rosemary over the fish. 4. Grill for about 5 minutes on each side, until the fillets start to flake. 5. Serve over baby spinach. Makes 4 servings. Nutrient breakdown per serving:

80

Mustard and Dill Broiled Salmon Gosh do we love this fish! It is delicious, healthy and filling. Perfect food for dinner and with this recipe you will never get tired of eating it! What you need: 5 tbsp. zero fat plain Greek yogurt 2 tbsp. Dijon mustard 2 tbsp. fresh dill, chopped 4 cloves fresh garlic, minced 4 tbsp. freshly squeezed lemon juice ½ tsp. chili powder 4 150g salmon fillets

What you do: 1. Preheat broiler. 2. In a small bowl, mix Greek yogurt, mustard, dill, garlic, lemon juice and chili powder. 3. Place the salmon on the broiler pan sprayed with Pam. 4. Pour the sauce over the salmon and place it 3 inches below the broiler's heat source. 5. Broil for 5-6 minutes. 6. Reduce the heat to 425 degrees Celsius, turn off the broiler and bake the salmon for 6-7 minutes more. 7. Remove from the oven and serve. Makes 3 servings. Nutrient breakdown per serving:

81

Grilled Tomato Shrimp Shrimp is a very lean protein that can be cooked in any way you want and is always delicious. It is especially amazing when it is grilled with tomatoes and basil. What you need: 2 cloves garlic, minced 4 tbsp. olive oil 1 medium tomato, cubed 1 tbsp. red wine vinegar 2 tbsp. fresh basil, chopped Salt and pepper (to taste) 1lb of fresh peeled shrimp

What you do: 1. Combine garlic, olive oil, tomato, vinegar, basil, salt and pepper in a blender. 2. Pour the mixture into a bowl and add the shrimp. 3. Put the bowl in the refrigerator for an hour. 4. Preheat the grill on medium heat. 5. Place the shrimp on skewers. 6. Spray Pam on the grill and grill the shrimp for 2 minutes on each side. Enjoy this delicious dish with the side dish of your choice. Makes 2 servings. Nutrient breakdown per serving:

82

Grilled Chicken Breast with Veggie Salsa Easy to make, loaded with vitamins and minerals, and very modest on carbs. This delicious dish is any dieter's heaven! What you need: 2 4oz Chicken Breasts 2 cups Cherry tomatoes 2 cups Zucchini 1 cup Broccoli 2 tbsp. Coriander 2 c. Celery 1 clove Garlic, minced 1 cup Onion 2 cups Mushrooms 1 tsp. Ginger 1 tsp. Chili Lime Juice, to taste

What you do: 1. Grill Chicken breast until cooked through 2. Using a non stick pan add garlic, onion, chili, lime juice, ginger, mushrooms, zucchini, and cherry tomatoes. 3. Once they have cooked add the broccoli and celery and cook for additional 3-5 minutes, leaving the greens a little bit crunchy. 4. Add the coriander and more lime juice as required. Tip: Use a larger quantity of vegetables, if you want to save some of the delicious salsa for later! Makes 2 servings. Nutrient breakdown per serving:

83

Turkey Breast Fast Wraps Did you know that fast food can also be healthy? Try this tasty, lightning fast recipe and see for yourself! What you need: 50g thinly sliced smoked turkey breast. 30g Allegro cheese, shredded Iceberg Lettuce Leaves Broccoli sprouts ½ thinly sliced avocado Cayenne pepper

What you do: 1. Put all the ingredients into the lettuce wraps and add Cayenne pepper at the very end. 2. Enjoy! Makes 1 serving. Nutrient breakdown per serving:

84

Mexican Rissoles on a Layer of Salsa This hot dish is best to eat in the evening. A perfect day to wrap up your day with some spicy goodness! What you need: For Salsa: Finely chopped: 1 medium tomato ¼ of large cucumber ¼ red onion half avocado juice from ½ a lime chili powder to taste Iceberg lettuce For Rissoles: 500g of ground beef 1 chopped medium onion 2 cloves of garlic minced ¼ cup of almond meal chili to taste

What you do: 1. Dice all salsa ingredients, mix in a bowl and refrigerate. 2. Sautee onion and let it cool. 3. Mix in a bowl beef, almond meal and chili. 4. Once your onion has cooled down add it to the mix and mix everything together. 5. Roll the mixture into 10 balls and cook on a low heat in the pan sprayed with Pam. 6. Put a layer of Salsa on a lettuce leaf. 7. Add 3 rissoles and enjoy! Makes 5 serving. Nutrient breakdown per serving:

85

SALADS

86

Cucumber Radish Dill Salad Cucumbers and radishes are carb-free vegetables with very few calories. If you are hungry or just want to munch on something these are a great go-to snack or addition to any protein meal. (Serves1) What you need: 1 medium cucumber ¼ tsp. salt 2 large spring onions (scallions) with green stems, finely sliced 4 medium red radishes, thinly sliced ½ cup fat free Greek yogurt 2 tbsp. white wine vinegar 1 tbsp. finely chopped fresh dill or 1 tsp. dried dill 1 packet stevia 1 tsp. Dijon mustard ¼ tsp. freshly ground black pepper

What you do: 1. Slice cucumber in half and scoop out the seeds with a spoon. 2. Place in a bowl and sprinkle with salt and let stand 30 minutes (salting cucumbers removes some of the liquid so that the flavour of a dressing is not heavily diluted). 3. Drain and pat dry. 4. Chop cucumber, spring onions and radishes and combine in a large bowl. 5. Make dressing by combing and whisking together, vinegar, dill, stevia, mustard and pepper until combined. 6. Spoon dressing over cucumber mixture and toss to coat. 7. Cover and refrigerate one hour. Makes 1 serving. Nutrient breakdown per serving:

87

Fresh Quinoa Salad Quinoa is an amazingly delicious side dish and is one of the few grains that contain complete protein. This salad can be eaten with any of your preferred lean meat or fish. What you need: 1 cup quinoa 2 cup of water 1 clove of garlic, minced 1 medium bay leaf Salt and pepper (to taste) 1 tbsp. extra virgin olive oil 2 tbsp. freshly squeezed lemon juice 1 cup cucumber, diced ½ cup green onion

What you do: 1. Rinse quinoa in cold water for 4-5 minutes 2. Put water, garlic, bay leaf, salt and pepper in a sauce pan and bring to a boil. 3. Stir in quinoa and reduce heat to medium. Cook for about 15 minutes. Remove quinoa from heat and cool it for 15 minutes. 4. Add olive oil, lemon juice, cucumber and onion and stir well. Makes 2 servings. Nutrient breakdown per serving:

88

Fresh Chicken Salad Easy to put together, this delicious salad has a great taste and is very nutritious. What you need: 450g of refrigerated grilled turkey, cubed 3 c baby spinach 2 c lettuce 2 c fresh arugula 1 medium tomato, chopped 1 c green onion, chopped 4 tbsp. balsamic vinegar

What you do: 1. Toss all the ingredients into a large bowl and mix them all together. 2. Add salt and pepper to taste (optional). Makes 3 servings. Nutrient breakdown per serving:

89

SNACKS/DESSERTS

90

Apple Cinnamon Protein Muffins Who says muffins can’t be healthy? These muffins taste delicious and will provide ample protein. What you need: 2 cups Oats ½ cup of Oat Bran 12 Egg whites 1 scoop of Vanilla Protein Powder ½ tsp. of Baking Soda 5 packets stevia 2 diced Apples - per bowl, grams 4 Tbsp. of Unsweetened Apple Sauce 1 tsp. of Cinnamon 1 tsp. of Vanilla Extract

What you do: 1. Preheat the oven for 350 degrees. 2. In a blender, blend all the ingredients (except for the diced apple), until mixture is thick. 3. Add the diced apple and stir (with a spoon or a spatula). 4. Poor the mix in a muffin cooking pan, and bake at 350 for approximately 30 minutes. Makes 6 large muffins. Nutrient breakdown per serving:

91

Homemade Gluten Free, Healthy Protein Bars These protein bars make a great and nutritious snack. What you need: 6 tbsp. unsweetened shredded coconut 6 tbsp.¼ cup almond flour (buy at a health food store or make your own by blending almonds) 3 tbsp.½ cup ground flax seeds 1/3 tbsp.cup chopped walnuts ¼ cup natural sweetener like Stevia 8 scoops chocolate whey protein powder 4 large table spoons of natural almond butter ½ cup unsweetened almond milk

What you do: 1. Mix all dry ingredients together. Add almond butter and mix until everything sticks together. Finally, add a bit of almond milk slowly until you get a good sticky mix (not too gooey) just enough so you can form it into a big flat pancake shape that wont fall apart. 2. Spray some non stick oil spray into a square or rectangular pan, and sprinkle shredded coconut at the bottom. 3. Spread the mix onto the pan, you may have to use your hands. 4. Finally, sprinkle with some more shredded coconut on top as well so that it’s not too sticky later. 5. Refrigerate for a few hours, and when the mixture is nice and firm, cut into squares. Makes 8 bars. Nutrient breakdown per serving:

92

Homemade Gluten/Dairy Free, Healthy Protein Bars LOWER FAT VERSION What you need: 6 tbsp. cups unsweetened shredded coconut 6 tbsp. ¼ cup almond flour (buy at a health food store or make your own by blending almonds) 3 tbsp. ½ cup ground flax seeds ¼ cup natural sweetener like Stevia – you can use flavoured liquid vanilla too 4 tbsp. unsweetened cocoa powder 8 scoops chocolate whey protein powder ½ cup 100% Pure Pumpkin (canned) ½ cup Unsweetened almond milk

What you do: 1. Mix all dry ingredients together. Add almond butter and mix till everything sticks together. Finally add a bit of almond milk slowly until you get a good sticky mix (not too gooey) just enough so you can form into a big flat pancake shape that won't fall apart. 2. Spray some non-stick oil spray into a square or rectangular pan, and sprinkle shredded coconut at the bottom. 3. Spread the mix into the pan. 4. Finally sprinkle with some more shredded coconut on top as well so that it’s not too sticky later. 5. Refrigerate for a few hours, and when the mixture is nice and firm, cut into squares. Makes 8 bars. Nutrient breakdown per serving:

93

Protein Cupcakes Killing two birds with one stone is the way to go. This amazing recipe will not only satisfy your cravings for sweets, but also will help you to pack on muscle. Busy professionals will also benefit from it, as they won't be frowned upon while munching on a few of these babies during a meeting (as opposed to choking down chicken breast with broccoli in front of your colleagues). What you need: 8 egg whites 1 scoop of protein powder (banana flavor is the best) 1tbsp of cocoa powder 1tsp cinnamon ¼ cup oat bran 3-4 packets of stevia

What you do: 1. Preheat the oven to 350 2. Mix the egg whites, protein powder, cinnamon, stevia and the cocoa powder together in a blender. 3. Pour the mixture in a cupcake dish, filling ¾ of each socket. 4. Bake for 30 minutes. The cupcakes should be very fluffy and puff out of their sockets. 5. Take out of the oven and cool for 10 minutes 6. Enjoy! Makes 2 servings. Nutrient breakdown per serving:

94

Gluten, Carb and Dairy Free Bread Oh yes, we have a recipe for gluten/dairy/carb/guilt-free bread too! What you need: 300g almond meal 4 tbsp. olive oil 1 tsp. baking powder 6 egg whites stevia to taste 2 tsp. of cinnamon

What you do: 1. Mix all the ingredients together to make a dough. 2. Form into a loaf shape into your baking tin. 3. Bake for around 30min on 200 degrees Celsius. 4. Let the loaf cool for 20 minutes and remove from tin. 5. Enjoy! Makes 10 servings. Nutrient Breakdown Per serving:

95

Homemade Protein Bars These protein bars are excellent food for post workout, as they are full of carbs, low in fat and high in protein. This makes it a great post workout snack! What you need: 2 ½ c. (200 g) oats 2 scoop (30 g) whey protein isolate (use chocolate flavor) 6 egg whites 2 medium bananas (300 g), mashed 1 tbsp. Honey ½ cup almond milk 1 tsp. Cinnamon

What you do: 1. Preheat the oven to 355. 2. Mix together the oats, whey and cinnamon. 3. Add egg whites, mashed bananas and honey. 4. Add lactose free skim milk slowly while mixing. 5. Spoon the mixture into a lined cake tin sprayed with Pam and level with a knife. 6. Place in oven and bake for 15 minutes. 7. Remove from oven and allow to cool for 5 minutes. 8. Cut into 4 bars. Makes 4 bars. Nutrient breakdown for 1 bar:

96

Protein Cinnamon Cake with Cocoa Syrup This recipe has at least three prominent advantages: a. It satisfies cravings; b. It is easy to carry around and eat while you are outside; and c. It is very easy to make! What you need: 5 scoops of protein powder 8 egg whites 1-2 tbsp. of cinnamon ¼ tsp. of baking powder 1 tsp. vanilla extract Stevia to taste 100ml of water 1 tbsp. cocoa powder

What you do: Cake: 1. Mix the dry ingredients in a blender. 2. Add the egg whites to the mix. 3. Slowly add water. You are looking for a smooth consistency, the mixture should not be runny. 4. Pour the mixture into a microwave friendly dish and cover. 5. Microwave for 4 minutes. 6. Cool the cake for 10-15 minutes. Syrup: 1. Mix stevia, cocoa powder and 1 tsp. of cinnamon 2. Add a few drops of water. Very little, so the consistency is not runny. 3. Pour it on top of the cake 4. Serve and Enjoy! Makes 5 servings. Nutrient breakdown per serving:

97

"Get Jacked" Frozen Yogurt It is best to have this delicious snack before bed, as the casein in Greek yogurt will feed your muscles throughout the night. What you need: ¾ cup of Greek yogurt 1 tbsp. crushed flax seeds 1 scoop whey protein isolate (any flavor) Stevia (optional) Carb and fat free pudding powder

What you do: 1. Mix all the ingredients together. 2. Put in the freezer for 2-3 hours. 3. Take out and enjoy! Makes 2 servings. Nutrient breakdown per serving:

98

"Building Blocs" Blueberry Cookies Didn't you know that cookies can be a great dieting food? If you don't believe us, here is a recipe for a low carb, high fiber and high protein cookies that make a great breakfast or a snack! What you need: 8 egg whites 1 cup blueberries 1 cup oat flour (simply blend the oats in a blender) 2 scoops of whey isolate protein powder (vanilla works best) ¼ tsp. baking powder

What you do: 1. Combine all the ingredients, except blueberries, in a bowl and mix well. 2. Add the blueberries and mix them with the rest of the ingredients. 3. Spoon the dough and put it on a baking dish (should make 20 cookies). 4. Bake on 375 F for 12 minutes or until crispy. Makes 20 cookies. Nutrient breakdown per serving:

99

Cinnamon Oatmeal High Protein Frozen Pudding One of my favorite post workout meals...easy and very tasty. What you need: ½ cup oatmeal 1 scoop of favorite Whey Protein Powder (Vanilla or Chocolate flavor) 3 packets of Stevia Cinnamon

What you do: 1. Mix all of the ingredients into a bowl. 2. Add water. 3. Place in the freezer to cool for 30 to 60 min. 4. Enjoy your high protein frozen pudding. Makes 1 serving. Nutrient breakdown per serving:

100

Veggie and Egg Muffins These are simple and very convenient to take with you on the go as a snack. What you need: 1 lbs. mushrooms (thinly sliced) 3 cups steamed broccoli (cut into small pieces) 150 g Allégro Cheese (4% - any flavor – grated) 4 green onions (chopped) 1 tsp. Italian Seasoning 1 tsp. garlic powder Salt & pepper to taste 1.5 tsp. olive oil 6 whole eggs 6 egg whites Muffin tray

What you do: 1. Preheat over at 350ºF. 2. In the meantime spray a large pan with non-stick spray, and sauté mushrooms and onions on high heat until browned. 3. While the mushrooms are cooking, place steamed broccoli in large bowl, add olive oil, Italian seasoning and garlic powder and mash with a fork until chunky. 4. Once the mushrooms are done, add them to the broccoli, mix and set aside to cool. 5. Once room temperature add the grated cheese salt and pepper. 6. Spray muffin tray with non-stick cooking spray and add the broccoli, mushroom, cheese mixture ¾ full (should have enough for 6 muffins). 7. Now beat eggs and egg whites in a bowl until fluffy, add salt and pepper. 8. Pour egg mixture over the vegetables in the muffin tin. 9. Bake 10-15 minutes (until eggs set on top). 10. Enjoy! (these can be refrigerated or frozen for later use) Makes 6 servings. Nutrient breakdown per serving:

101

Zucchini Chips with Cajun Dip These are a great late night snack. Casein in a slow digesting protein found in cottage cheese will keep you full late at night. What you need: For the Chips 2 large zucchini 1 tbsp. olive oil ¼ tsp. salt ½ garlic powder ½ tsp. chili powder For the dip 1 cup low fat cottage cheese 1.5 tbsp. Cajun Seasoning (see condiments section for recipe or use commercial seasoning) What you do: 1. Preheat oven at 400ºF. 2. In the meantime, slice zucchini approximately 1/8 of an inch thick. 3. Place in a large bowl and toss with olive oil, salt, garlic powder, and chili powder. 4. Spray a large baking sheet (you may need two) with nonstick cooking spray like PAM, and arrange zucchini slices in a single layer. 5. Bake for 25mins turning often. 6. Reduce temperature to 300ºF and bake until crisp (another 10-15mins). 7. While the zucchini is baking make the dip by mixing Cajun Seasoning with cottage cheese and place in fridge until ready to use. 8. Once the zucchini is baked, remove from oven and place on paper towels and let it cool. Makes 3 servings of dip and zucchini chips. Nutrient breakdown per serving:

102

Protein Fudge Balls These are great, but be careful do not overindulge. Not recommended 6 weeks out from your show unless on your cheat day. What you do: 3 scoops of chocolate whey protein powder 1 cup almond meal 50g desiccated coconut plus 10g extra for coating 1 tsp. peanut butter 50g unsweetened cocoa 4 packets Stevia Cold water

What you do: 1. Combine all ingredients except water and additional coconut for coating. 2. Knead together into a paste, gradually adding water until it is dough-like. 3. Mold into 21 small balls and cover in additional coconut. Makes 21 fudge balls. Nutrient breakdown per serving (3 fudge balls):

103

High Protein Cheesecake Surprisingly this very healthy, low carb option tastes very much like the real cheesecake. What you need: ¾ cup nonfat cottage cheese 2/3 cup nonfat plain yogurt 1 tbsp. oat flour 5 packets stevia ¼ tsp. salt 4 egg whites Juice from ½ a lemon ½ cup blueberries 1oz chopped pecans (optional)

What you do: 1. Preheat oven to 350º F. 2. Blend cottage cheese, yogurt, oat flour, stevia, salt and lemon juice in a blender until smooth and creamy. 3. Add egg whites to the mixture and pulse a few times. 4. Remove blender from the base and add the berries and stir in the mixture with a spoon (do not blend the berries). 5. Spray the bottom of your pan (or use muffin tin) with some cooking spray and line with chopped pecans for crust. 6. Pour the batter mixture in. 7. Bake for approximately 30 minutes checking frequently to make sure the cheesecake does not brown or dry out. 8. Chill the cake in the fridge for a few hours. Makes 4 servings. Nutrient breakdown per serving:

104

Blueberry Ice Cream Cottage cheese is a great source of slow digestive protein casein and can be used in many recipes. This delicious blueberry ice cream is packed with casein from cottage cheese and antioxidants from blueberries. What you need: 1 cup fat free cottage cheese 1/3 cup frozen blueberries Stevia (to taste) 1 tsp. natural vanilla extract ¼ cup of unsweetened almond milk

What you do: 1. Blend all the ingredients to form a paste. 2. Put it in a bowl and enjoy You can also make a smoothie out of the same ingredients. Simply, add 1 extra cup of unsweetened almond milk. Makes 1 serving. Nutrient breakdown per serving:

105

Sexy Flan Jell-O is one of the most filling and satisfying, craving fighting foods known in the bodybuilding world. However, instead of buying the regular artificially sweetened Jell-O in the store, why not make it at home with just 3 ingredients and pack it with protein? You will love the taste and it will be a great low calorie snack or a post workout meal! What you need: ½ envelope gelatin 1 cup unsweetened almond milk 1 scoop of whey protein isolate powder stevia (optional)

What you do: 1. In a large bowl combine protein powder and gelatin. 2. Add warm almond milk. 3. Whisk. 4. Pour the mixture in 2 dishes of equal size and refrigerate overnight. Makes 2 servings. Nutrient breakdown per serving:

106

Fruity Protein Pudding This easy to prepare recipe makes a great snack. What you need: 1 packet sugar free Jell-O (pick any flavor) 1 cup 0 fat free cottage cheese 2 tbsp. ground flax seeds

What you do: 1. Blend the ingredients together. 2. Refrigerate for 30 minutes and enjoy. Makes 1 serving. Nutrient breakdown per serving:

107

Chocolate Drizzled Meringue Cookies Another dessert for those who crave sweets. This recipe will make you enjoy cookies once again, guilt free! What you need: 1 c egg whites 2 tsp. organic vanilla extract 1 tbsp. cinnamon Stevia (to taste) 1 cup melted cottage cheese 1 tbsp. `cocoa powder

What you do: 1. Preheat the oven to 350 degrees Celsius. 2. Beat the egg whites with a mixer, until they foam. 3. Add vanilla, stevia and cinnamon and beat the egg whites some more, until the foam gets firmer. 4. With a spoon, scoop out the batter and place it on a baking sheet sprayed with Pam (you should have approximately 36 spoonful’s). 5. Put in the oven and bake for 20 minutes. 6. In the meantime, combine cottage cheese, cocoa powder and stevia together. 7. Once the cookies are ready, take them out of the oven and let cool for 10 minutes. 8. Top each cookie with the cottage cheese mixture and enjoy. Makes 36 cookies, serves 2. Nutrient breakdown per serving:

108

Unbaked Strawberry Vanilla Cake Guilt free desserts are perhaps the best invention of all. With this recipe not only you get to enjoy an amazing cake that will refuel your body, but you don't even need to bake it! What you need: 4 scoops of Vanilla whey protein isolate Stevia (to taste) 2 tsp. baking powder 1 tbsp. organic vanilla extract 1 pack sugar free Strawberry Jell-O 1 cup fat free low sodium cottage cheese, strained and mashed (get a cheese cloth and drain the cottage cheese chunks from the liquid, then mash the chunks)

What you do: 1. In a microwave friendly bowl, combine protein powder, cottage cheese, stevia, baking powder and vanilla extract. 2. Add ¾ c water and mix well. 3. Microwave the batter for 90 seconds. 4. Take out the batter and crush it. 5. Mix Jell-O with ¾ c of hot water and pour it into the crushed batter. 6. Cover the dish with saran wrap and chill during the night. 7. Cut into 8 slices and serve. Makes 8 servings. Nutrient breakdown per serving:

109

Fresh Broccoli Soup This refreshing recipe will provide the vital nutrients to the body and is very refreshing, especially during the hot summer days. What you need: 1 leek 1 bunch of coriander 4 green onions 2 floretscups of broccoli ½ of a medium cauliflower 2 cloves of garlic 8 cups of spinach leaves ¼ cup lemon juice 1 tsp. ground Ginger Sea salt and cracked pepper to taste ½ cup water

What you do: 1. Heat all ingredients (except coriander and spinach) in a deep saucepan or a wok. 2. Allow to simmer for 20-30 minutes, add coriander and spinach last. 3. Use a hand held blender to blend it to desired thickness. Makes 2 servings. Nutrient breakdown per serving:

110

Gluten, Carb and Dairy Free Bread Oh yes, we have a recipe for gluten/dairy/carb/guilt-free bread too! (Serves 10) What you need: 1. 300g almond meal 4 tbsp. olive oil 1 tsp. baking powder 6 egg whites stevia to taste 2 tsp. of cinnamon

What you do: 1. Mix all the ingredients together to make a dough. 2. Form into a loaf shape into your baking tin. 3. Bake for around 30min on 200 degrees Celsius. 4. Let cool the loaf cool for 20 minutes and remove from tin. 5. Enjoy! Makes 10 servings. Nutrient breakdown per serving:

111

SHAKES/DRINKS

112

Chocolate Mocha Protein Shake For those of you who like frozen frappuchinos this is a great treat! What you need: 1 tsp. instant coffee (Nestle Vanilla or Hazelnut flavor is the best!) 1½ scoops chocolate whey protein powder 1 cup non sweetened Almond Milk (Vanilla or Chocolate) ½ cup non fat yogurt ½ tsp. cocoa powder 2 packets stevia 1-2 cups ice cubes

What you do: Combine all ingredients into a blender and blend for approximately 30 seconds on high. Makes 1 serving. Nutrient breakdown per serving:

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Homemade Almond Milk Anything homemade is better than the stuff we buy at the grocery store. It is also a great way to avoid any added preservatives and other unwanted things in your diet. But, when homemade food is also easy to make, it becomes priceless! Enjoy this recipe and save the trips to the store. What you need: 2 cups raw almonds 3 liters Spring water Stevia (to taste)

What you do: 1. Soak the almonds in spring water overnight. 2. Put 1 cup of almonds and 3 cups of water (the one in which the almonds were soaked) in a blender. 3. Add stevia. 4. Blend the ingredients. 5. Strain the liquid through a cheesecloth or a straining bag into a bottle or a pitcher. 6. Repeat with the rest of the almonds. Almond milk has been a staple in our diet for a long time. We add it to coffee and tea, as well as into recipes. You can also enjoy this delicious beverage by itself, as long as your macro nutrient intake allows you. Makes 2-3 liters. Nutrient breakdown per serving:

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Sugar Free, Dairy-Free Mochachino I always envied the fancy coffee drinking folks; so carefree enjoying their delicious macchiato, lattes and mochas. These things while look, taste, and smell great are packed with so many empty calories (300-600 calories per drink!). I love my coffee, and I wanted to make it fancy, so here are two totally amazing things for you to try, guilt free! What you need: Nestea Vanilla or Hazelnut Flavored Instant coffee Liquid Stevia (the best is the English Toffee Flavored one by Sweet Leaf ) ½ cup of non-sweetened vanilla Almond Milk 1 tsp. unsweetened cocoa powder

What you do: 1. Make instant coffee but only use half the amount of water. 2. Microwave (or heat on stovetop) almond milk for about 1 min until warm but not boiling hot. 3. Place almond milk, coco and about 8 drops of liquid stevia in a blender or Magic Bullet. 2. Blend until the mixture looks foamy. 3. Add the foamy almond milk mixture to your coffee and stir So good! Makes 1 serving. Nutrient breakdown per serving:

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Protein Chai Latte Ok just to change it up a bit; a nice treat with a good purpose! What you need: 1 Chai Tea bag 1 scoop Whey Protein Isolate Powder (Vanilla is a good option here) 1 cup of non-sweetened vanilla Almond Milk (optional) Stevia to taste if desired

What you do: 1. Boil water or almond milk 2. Add tea bag, let stand for a few minutes (depending how strong you like your tea), remove tea bag. 3. Add protein and stevia and blend for a few minutes. You can also enjoy this cold, just wait for tea to cool before adding protein or cool and add ice for an ice chai tea latte Nutrient breakdown per serving with almond milk (varies based on your protein shake - check label):

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After Dark Protein Shake This amazingly thick and rich protein shake is best suited to drink at night before bed. The casein protein from the cottage cheese and the fiber from xanthan gum will feed your muscles all throughout the night! What you need: ½ cup cottage cheese ½ scoop of whey protein isolate powder (any flavor goes!) Stevia to taste (optional) 3 ice cubes Water (put less if you want the shake to be thicker) ½ tsp xanthan gum

Options: If you are still eating fats add ½ avocado or a tbsp. of any of the following: natural peanut butter/almond butter/hazelnut butter/flax seed oil. Additional options: 1 tbsp. of cocoa powder, 1tsp cinnamon, 1 cup spinach (if you are not using cocoa powder, they don't work together). What you do: 1. Blend all ingredients together and enjoy. Makes 1 serving. Nutrient breakdown per serving:

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"Wired" Protein Shake For those who love coffee and use it to get their inspiration and focus in the gym, we have a great surprise! This protein shake helps us to get a little extra energy, while on a calorie restricted diet. It contains caffeine and is a great pre-workout tool, however if you have heart problems make sure to consult your family doctor about caffeine use. What you need: 2 tbsp. hazelnut instant coffee 1 scoop whey isolate powder (any flavor but fruit goes) 1 cup almond milk

What you do: 1. Simply blend all the ingredients and enjoy! 2. If you are using ephedrine and caffeine as a fat burner, just throw the ephedrine tabs in the mix and blend. Make sure to thoroughly shake it for the tabs to dissolve. 3. If you are nearing the show and want to cut the extra carbs out, replace the almond milk for water. 4. You can also add the whey and ½ cup almond milk into a hot coffee. If you buy your coffee from a coffee shop, make sure that the amount of caffeine does not exceed 200mg. Makes 1 serving. Nutrient Breakdown Per Serving:

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SPICE BLENDS, MARINADES

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*Nutrition breakdown of the following recipes is not included because most just have a trace of calories. With dressing try not to have more than 1-2tbsp & you will be just fine!

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Cajun Spice This spice blend can be adjusted for heat by increasing (or decreasing) the amount of cayenne pepper. It’s great on pretty much any vegetable or protein dish. What you need: ¼ cup paprika ¼ cup salt 3 tbsp.s black pepper 3 tbsp.s garlic powder 1 tbsp. onion powder 2 tsp.s cayenne 1 ½ tsp.s dried oregano 1 ½ tsp.s dried thyme

What you do: 1. Combine all ingredients. 2. Store in an air tight container and keep in a cool, dark place.

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Moroccan Spice What you need: ¼ cup tsp. garlic powder ¼ cup tsp. chili 3 tbsp. cumin 1 tsp. cinnamon

What you do: 1. Combine all ingredients. 2. Store in an air tight container and keep in a cool, dark place.

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Salad Dressing Recipe Store bought conventional salad dressings are full of preservatives, sugars and artificial food colors. It is much better to make your own salad dressing at home, as it is a much cheaper, healthier and tastier solution. What you need: 1 cup flax oil 1 cup apple cider vinegar 1 tbsp. dried mustard 1 tbsp. fresh garlic Minced dill to taste

What you do: Simply mix all the ingredients together and store in the fridge for at least a day before use.

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Fat-Free Mayo Enjoy this healthy imitation of mayonnaise. Makes 12 servings. What you need: 6 oz. 0% Plain Greek Yogurt ¼ tsp. Cider Vinegar 1/8 tsp. Yellow Mustard 1 dash Hot Pepper Sauce 1 dash White Pepper 1 dash Paprika 1 dash Salt

What you do: Mix all ingredients together and blend well. Adjust to suit taste.

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Dill Garlic Dip This healthy and nutritious dip contains minimal carbs, no fat and is packed with great nutrients. What you need: ½ Greek yogurt 2 garlic cloves, mashed ¼ cup dill 1 tsp. onion powder

What you do: Simply mix all the ingredients in a bowl and serve with your dipping food of choice, i.e. cucumbers, celery, sweet potato French Fries. You can also use it as a spread on your Ezekiel bread or on the lettuce leaves for wraps. The possibilities are endless!

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Amazing BBQ Marinade This delicious marinade works equally well on almost anything: veggies, fish, poultry, and beef. It is a healthy alternative to a lot of the barbeque sauces and seasonings you’re accustomed to and it tastes great. What you need: ¼ red onion, sliced 3 garlic cloves minced 1 tsp. salt 1 tsp. ground white pepper 1 tsp. freshly ground black pepper 1 tsp. paprika 1 tsp. dried basil 1 tsp. Worcestershire sauce ¼ cup lemon juice ½ cups red wine vinegar ½ cups olive oil

What you do: 1. Mix all ingredients until well blended. 2. Pour over food, and marinate overnight.

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Fajita Fiesta Spice Blend In a mood to spice things up a little bit? Try this great fajita spice blend and add a little kick to your protein! What you need: 2 tsp. chili powder 1 tsp. salt 1 tsp. paprika ¼ tsp. powdered stevia ¾ tsp. crushed chicken bouillon cube ½ tsp. onion powder ¼ tsp. garlic powder ¼ tsp. cayenne pepper ¼ tsp. cumin

What you do: 1.Combine all ingredients in a small bowl. 2. Use as needed in recipes calling for fajita seasoning.

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Italian Seasoning Replaces the store bough version and tastes sooo much better! What you need: 3 tsp. dried basil 3 tsp. dried oregano 3 tbsp. dried parsley 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. dried thyme 1 tsp. dried rosemary ¼ tsp. black pepper ¼ tsp. red pepper flakes

What you do: 1. Mix all ingredients in a spice grinder or put in a small bowl and crush with the back of a spoon.

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Asian Dressing This dressing is very versatile, use it on salad, veggie or meat dishes (even stir fry!) What you need: 2 garlic cloves 1 tbsp. of minced fresh ginger 2 green onions, minced ¼ cup chicken stock 2 tbsp. rice wine vinegar 1 tbsp. soy sauce (recommended: organic fermented & low sodium) 1 tbsp. sesame oil

What you do: 1. Blend all ingredients in a blender, or process in a food processer, or mince garlic and simply mix everything together with a fork.

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Veggie Dressing This can be used with roasting your veggie or as a salad dressing. Simple and delish! For variations try using olive, flax or walnut oil and balsamic vinaigrettes. What you need: ½ cup coconut oil ¾ cup apple cider vinegar 2 packets powder stevia 1 tbsp. basil ½ tsp. ground black pepper 2-3 cloves of garlic Salt to taste

What you do: 1. Blend all ingredients in a blender, or process in a food processer, or mince garlic and simply mix everything together with a fork.

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Enjoy Being Healthy Without Sacrificing Your Social Life! The recipes we share with you in this book are geared to make your life easier and healthier. There is no need to overcomplicate things, eating healthy is cheap, the recipes are easy to make and the benefits of good nutrition are astonishing. After all, we all are busy with our own lives and have no time to figure out complicated recipes and hard-to-follow eating protocols. Using these recipes will help you to live life to its fullest. You will be amazed by the amount of energy you will have during the day, and how well you sleep at night. And most importantly, you will keep on track without yo-yo dieting and falling off the wagon. Committed to your success,

Ivan and Ana, The Build n Burn Team

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