CONGRATULATIONS!!!

Im so glad youve made the decision to simplify cooking and healthy meals with this straight
forward and User Friendly Cook Book. Inside youre going to get more than 60 of my favourite
recipes ranging from Breakfast to Dessert and everything in between.
First off, I have a confession...I am a TERRIBLE cook. I always have been and probably always
will be. When I was younger I was the guy reaching for the fastest easiest meals around and spent
countless amounts of money on the healthier fast foods.
However, after receiving some helpful hints and tips I was able to come up with many recipes that
are quick and easy to make as well as very healthy. I always look to incorporate complex carbs as
well as quality sources of protein in each meal that I have but that doesnt mean hours and hours
in the kitchen at the supermarket!!
What I have compiled in each of these recipes is as follows:
-
What you will Need - This has all of your ingredients listed which is responsible for why
these meals taste so good. This is also convenient when you are going to be doing your grocery
shopping...you can just copy and paste into a word document and print.
-
Cooking Instructions Pretty straight forward. Simply follow the instructions with the
ingredients above to make your perfect recipe.
-
Nutritional Information We already know the importance of knowing the exact amount
of calories and macronutrients that are being put into our bodies. So, what I have done, is included all of the important information so you know exactly whats going into your body with each
serving
Lastly, I am always looking to enjoy other easy to follow recipes that are superior in nutrition than
other forms of the same meal. If you want to share your favourite recipes with me and others in
the program please send them to customerservice@themusclemaximizer.com with the Title New
Recipe.
Be sure to put your first name and city of residence so we can properly give you the credit for it.
I look forward to your responses and without further ado, I present to you Somanabolic Cooking!
Enjoy,
Kyle

Breakfast

Power Burrito
What You Need
2 whole wheat tortillas
100 g egg whites
1 oz low fat cheddar cheese
2 tbsp salsa
1/4 cup plain Greek yogurt
1/4 cup 1% cottage cheese
cup sliced and diced mushrooms
1/4 cup sliced and diced onions
cup red pepper trimmed and diced salsa
1 cup orange juice

Cooking Instructions
In a small mixing bowl, whisk together the eggs, pepper, and cottage cheese. Set aside. Place
tortillas in a warm oven. Lightly coat a medium saucepan with Pam and place over medium
high heat and heat until hot.
Saute mushrooms, onions, and red pepper until soft. Pour egg mixture over vegetables and
cook until firm. Place egg and vegetable mixture over the egg and vegetable down the centre
of each warm tortilla. Roll, then top with cheese and salsa. Serve immediately with orange
juice.

Nutritional Info
596 calories
41 grams of protein
81 grams of carbohydrates
12 grams of fat

Spinached Egg Whites

What You Need
6 Egg Whites
10 oz spinach

Cooking Instructions
This is very simple to prepare. Take 6
egg whites and 1 package of spinach
(10 oz) and prepare as if you were making normal scrambled eggs. Add no cheese and have
no toast. The spinach makes for a great addition because it is not only provides many minerals and a large amount of vitamin C, but it contains nearly a 1:1 protein to carb ratio and the
sodium from it adds a lot of taste to the scrambled eggs.

Nutritional Info
Calories: 180
Protein: 29g
Carbs: 12g (7.5g of fiber)
Fats: 1g (0.5g polyunsaturated)

Protein Oatmeal Pancakes

What You Need
1 cup oatmeal
2 whole jumbo eggs
1 scoop whey protein
1 tablespoon honey
1 tablespoon peanut butter
20 grams of carbs from fruit (banana, blueberries
or strawberries)
Cinnamon (to taste)
1/4 cup sugar free syrup

Cooking Instructions
I mix it all up into a pancake batter. You may have to add a tiny bit water to mix it easy.
Spray Pam on frying pan, cook until brown and you can throw cinnamon for extra taste and
if off season add some sugar free syrup.
Nutritional information includes 1/4 cup sugar free syrup per serving.

Serving Suggestions
This recipe yields 2 high protein servings.

Nutritional Info
445 calories
13.7 grams of fat
50 grams of carbs
30 grams of protein

Sweet Potato Waffles

What You Need
2 1/2 Cups Liquid Egg Whites
1 Cup Oats
6 oz Sweet Potato
Cinnamon
Splenda/sweetener to taste

Cooking Instructions
Add all of the ingredients into a blender.
After blending, pour mixture into a waffle maker,
heat and serve.
Sweet potato waffles can be eaten for breakfast, or as a stand alone muscle building meal at
any time of the day.
Each waffle may be eaten dry if desired. Its recommended, from taste perspective, to top
the waffles with suagr free syrup. Sugar Free syrup is available at most grocery stores.

Serving Suggestions
This recipe makes 4 waffles.

Nutritional Info
415 calories
41 grams of protein
45 grams of carbs
2.5 grams of fat

Scrambled Eggs with a Kick

What You Need
2 large whole eggs and 4 eggs whites
1/4 of an onion, finely chopped
1 whole red chilli (or chilli to taste), finely
chopped
1 clove garlic, finely chopped
50g cottage cheese
Pinch of mixed herbs
2 slices of whole brown bread

Cooking Instructions
Grab a small non-stick frying pan and spray a small amount of olive oil cooking spray to
coat the pan. In a small mixing bowl add 2 whole eggs and 4 egg whites. Whisk until the
egg yolks and whites mix. Add 1/4 of onion, 1 glove of garlic and 1 whole red chilli - all
finely chopped. Now add 50g of cottage cheese and a pinch of mixed herbs. Whisk this
mix fully.
With the frying pan at moderate heat, add the contents of the mixing bowl. Put your toast
in the toaster now. Gently stir the contents to scramble the eggs. Once eggs are scrambled
add them to toast on a large plate.

Serving Suggestions
I like to have the eggs scrambled on toast because its easy and only takes a few minutes.
You could also use the mix to make an omelette. Serving on a bed of spinach leaves adds
color, flavor and vitamins.

Nutritional Info
510 Calories
Protein: 50 grams
Carbohydrate: 34 grams
Fat: 19 grams

Ground Turkey Omelette

This is a delicious high protein, low fat, low carb
omelette that only takes a few minutes to
prepare!

What You Need

8 chicken egg whites
2 whole eggs
1 large white onion
3oz (90 grams) ground turkey
1.5 cups of kidney beans
1 cup of chopped green and red peppers
1 whole mushroom
3 tablespoons of olive oil
1 teaspoon of black pepper
3 cloves of garlic
One chopped red pepper
1 tablespoon of worchestershire sauce

Cooking Instructions
Grab a deep wok or a non-stick skillet saute. Add all the spices, turkey and vegetables and
cook in 1 tablespoon of olive oil until theyre soft. In a large mixing bowl whisk the eggs.
Now grab an omelette size saute pan. Add 2 tablespoons of olive oil and heat.
You have two options here now. You can add the turkey/vegetable mixture to the egg mixture and cook together until firm. Or you can cook the egg mixture and wrap it around
the turkey/vegetable mixture. Its up to you. Serve hot, immediately.

Nutritional Info
Total calories: 500 per serving
Protein: 40 grams
Carbohydrates: 50 grams
Fat: 15 grams

Appetizers

Chicken Caesar Salad:

Make your own tangy, low fat Caesar salad
dressing, and use either fat-free croutons
from the grocery store or bake your own
croutons.

What You Need

1 large head of romaine lettuce, torn
2 cups chopped, cooked, skinless chicken
breast
1 tsp Dijon mustard
2 tbsp fresh lemon juice
1 tsp olive oil
1 tsp white wine vinegar
1 tsp Worcestershire sauce
1 cup fat-free or low fat croutons
1 garlic clove, crushed
1/4 cup freshly grated parmesan cheese
Dressing: 1/3 cup plain non-fat yogurt, drained (or fat-free mayonnaise)

Cooking Instructions
Arrange torn Romaine lettuce in a big serving bowl.
Top with chicken, croutons and sprinkle with cheese.
Whisk dressing ingredients together and drizzle over salad.
Gently toss until combined.
Add freshly ground black pepper to taste.
Serves: 4

Nutritional Info
Calories 188
Total Fat 4.5g (Sat 1.5g)
Carbohydrate 11.3g
Protein 25.9g

Broccoli Soup
What You Need
1 tablespoon butter
3 cloves garlic, minced
2 stalks of celery, chopped fine
2 carrots, finely diced
1 onion diced
3/4 teaspoon dried rosemary
2 cups chicken stock
2 potatoes cut into small cubes
2 tomatoes, chopped
2 tablespoons tomato paste
3 tablespoons flour
3 cups milk
1 cup broccoli, chopped
2 cups fresh spinach, chopped
salt and pepper to taste

Cooking Instructions
Melt butter over medium heat in a large pot. Cook garlic, celery, onions, carrots and rosemary until onions are softened (about 5 minutes). Add stock and potatoes. Bring to a boil.
Lower heat to medium and cook with lid on for about 8 minutes to cook potatoes, stirring
often.
Add tomatoes and tomato paste and stir to mix well. Cook, covered, for 5 minutes. Whisk
flour into milk and stir gradually into the pot (make sure heat is at medium). Add broccoli. Cook for 5 minutes until broccoli is just done. Add spinach and cook until just wilted,
stirring often. Season with salt and pepper to taste. (You will probably not need much salt
if you use prepared broth or dried broth cubes so taste it first).
Serves 4

Nutritional Info
220 Calories
30g Carbohydrates
10g Prote
9g Fat

Three Bean Power Salad:

Low fat, high fiber, high protein salad.

What You Need

1 pound green beans, trimmed and cut
diagonally into 1-inch pieces
1 tbsp extra-virgin olive oil
1 tsp Dijon mustard
1 15-ounce can cannellini beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
1/4 cup minced shallots
4 tbsp white wine vinegar

Cooking Instructions
Steam or cook the green beans in a pot of boiling water for 3-4 minutes, until tender-crisp.
Drain and plunge beans into cold water to stop cooking and retain color.
Combine cooked green beans with cannellini beans, kidney beans and shallots in a large
bowl.
Whisk vinegar, oil and mustard and drizzle over bean mixture.
Toss gently.
Serve chilled or at room temperature.
Serves: 6-8

Nutritional Info
Calories 184
Total Fat 2.4g (sat 0.3g)
Carbohydrate 30.4g
Protein 10.3g

Low Fat Potato Salad:

What You Need
1 1/2 pounds small white potatoes, unpeeled, and
cut into pieces
1/4 cup red onion, finely chopped
1 6-ounce pot plain low fat yogurt, drained
2 tbsp Dijonnaise

Cooking Instructions
Bring a large pot of water to a boil and cook
potatoes until tender.
Drain and allow to cool.
In a large bowl, combine red onion, Dijonnaise and plain yogurt.
Add cooled potatoes and mix well.
Refrigerate until ready to serve.
Serves: 6

Nutritional Info
Calories 125
Fat 1 g
Carbohydrate 26.4g
Protein 3.7g

Shredded Energy Salad

What You Need
1 cup lettuce, torn into bite-sized pieces
1/3 cup spinach, torn into bite-sized pieces
1/3 cucumber, peeled and sliced
1/3 tomato, sliced
3/4 cup sprouts
1/3 cup shredded carrots
1/3 cup sliced mushrooms
1/3 avocado, cubed
1 tblsp raw sunflower seeds
1 tblsp olive oil
2 tsp lemon juice
Dash each of thyme, parsley, basil

Cooking Instructions
In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds.
In a screw-top jar, mix olive oil with lemon juice and herbs. Shake vigorously, and pour over
salad.
Serves 2

Nutritional Info
167 calories
5 grams protein
9 grams carbohydrate
9 grams fat

Muscle Density Broccoli

Salad
What You Need
1/2 pound cooked steak, cut in strips
1 cup broccoli, cooked and chopped
1 cup green beans, cooked and cut
1 stalk celery, sliced
1/2 cup mushrooms, sliced
1 green onion, sliced
1/2 tblsp red wine vinegar
1/2 tblsp lemon juice
1/4 cup nonfat yogurt
1/2 tsp mustard
1/4 tsp ground pepper
1/2 head of lettuce
1/2 tomato, sliced
Fresh parsley

Cooking Instructions
In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion.
In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and
shake until thoroughly mixed for the salad dressing.
Arrange salad on a bed of lettuce leaves. Garnish with tomato slices and parsley
Serves 2

Nutritional Info
240 calories
30 grams protein
20 grams carbohydrate
7 grams fat

Lunch/Dinner

Grilled Tuna Salad:

What You Need
1 lb of tuna steaks
mixed green salad
6 asparagus spears, trimmed
2 hard boiled omega 3 eggs
1/3 cup of green olive slivers
2 tbsp of olive oil
2 tbsp balsamic vinegar
juice from 1/2/ lemon
Salt and pepper to taste

Cooking Instructions
Preheat grill to 350 F. When it has reached the appropriate temperature, grill the tuna for 6
minutes, turning once. At the same time, grill the asparagus, watching them closely not to
burn. They need to be turned frequently to avoid this. When both are finished, transfer to
a cutting board. For the tuna, slice evenly into thin slices. For the asparagus, cut into even
chunks.
In a small pot boil enough water to just cover the eggs. Boil the eggs for approximately 7
minutes. Once finished, pull from the stove and run under some cold water to cool down.
When cool to the touch, peel away shell. Let sit.

Serving Suggestions
On two separate plates, divide the mixed greens. Take one egg for each plate and crumble
with your hands. Divide the olive and distribute onto each plate as well. Distribute even
portions of both tuna, and asparagus, onto the plates. Drizzle with olive oil and vinegar.
Salt and pepper to taste.
Serves 2

Nutritional Info
231 Calories
8g Fat
12.5g Carbs
28g Protein

Low Carb Almond & Walnut

Chicken
What You Need
4 oz Chicken Breast (skinless)
cup Almonds
Light Raspberry Walnut Vinaigrette

Cooking Instructions
Cook one 4oz. Chicken Breast in any way desired (besides frying). After being cooked, add
1/4 cup of sliced almonds and 1 tablespoon of Wishbone Light Raspberry Walnut Vinaigrette!

Nutritional Info
Calories: 300
Protein: 32g
Carbs: 8g (3g of fiber)
Fats: 15.5g (only 1g of saturated fat)

Sweet and Sour Turkey

Bowl
What You Need
4 oz skinless, boneless turkey breast
2 tbsp cider vinegar
1 tbsp brown sugar
1/4 cup orange juice
tsp ginger
2 tbsp chopped onions
1/4 clove minced garlic
1/4 cup finely chopped green pepper
1 tsp cornstarch
1 tsp lite soy sauce
1 tbsp finely chopped green onions
1 mandarin orange slices
cup rice

Cooking Instructions
Cook rice according to package directions. Cook the turkey by first adding salt and pepper
if you want and either pan-fry, grill, or broil it. Cook for about 12-15 minutes. In a saucepan, add vinegar, sugar, orange juice, ginger, onions, garlic, and green pepper and heat over
medium heat, until onions, pepper and garlic are cooked, about 5-8 minutes. In a small
bowl, add the cornstarch and soy sauce, whisk, and add to the mixture, stirring until it is
thick, about 30-40 seconds. Remove from heat and stir in the green onions. Serve over the
chicken with mandarin slices and rice on the side.

Nutritional Info
420 calories
27 grams of protein
58 grams of carbohydrates
9 grams of fat

Power Steak Salad

What You Need
9 oz flank steak
Salt and pepper
2 plum tomatoes, cut into eighths
1/3 cup sliced onion
1 small clove garlic, crushed
5 cups chopped romaine lettuce
4 tbsp low fat balsamic vinaigrette
3 tbsp crumbled blue cheese

Cooking Instructions
Preheat a grill pan on medium high. Season both sides of the steak with salt and pepper, and
cook it about 6 minutes on each side. Remove the steak, let it rest for 3 to 5 minutes, and
then slice it diagonally across the grain into thin strips. In a large bowl, mix the tomatoes,
onion, and garlic. Add the meat and lettuce, pour on the vinaigrette, and toss well to completely coat everything. Top with the cheese.

Nutritional Info
Calories: 370.4 cal
Protein: 14.8g
Carbs: 15.4g
Protien: 32.4g

Salmon Salad Sandwich

What You Need
1 can salmon, drained- 4 oz
2 tbsp light mayonnaise
1 tsp horseradish
2 green onions finely chopped
1 tbsp toasted pecan, chopped
Dash of parsley
4 slices whole wheat toast

Cooking Instructions
In a bowl, flake salmon, remove skin. Mash bones with salmon. Stir in mayonnaise, horseradish, onion, pecans and parsley. Serve on whole wheat bread.

Nutritional Info
563 calories
38 grams of protein
60 grams of carbohydrates
18 grams of fat

Lentil Beans (Indian style) - aka

Dhal Soup
This vegetarian style recipe might sound
complicated, but if you have all the ingredients,
its fairly simple to make.

What You Need

2 tablespoons butter
2 garlic cloves, crushed
1 onion, chopped
1/2 teaspoon turmeric
1 teaspoon garam masala
1/4 teaspoon chili powder
1 teaspoon ground cumin
2 1/4 pounds canned, chopped tomatoes, drained
1 cup red lentils
2 teaspoons lemon juice
2 1/2 cups vegetable stock
1/4 cups coconut milk
Salt and pepper to taste

Cooking Instructions
Melt the butter in a saucepan and put the garlic and onion in for 2 minutes while stirring,
then add the spices.
Put in tomatoes, red lentils, lemon juice, vegetable stock, coconut milk, and bring to a boil.
Reduce the heat and simmer for 25-30 min. until the lentils are cooked.
Ready to eat! (you can add the cilantro and lemon now to add more flavor)
It may sound complicated but its actually pretty simple. You dont need ALL the ingredients
for it to still be good and it tastes delicious. Add more coconut milk if its too spicy.
Serves 4, or makes 4 meals.

Nutritional Info
352 calories
12 grams of fat
49 grams of carbs
17 grams of protein

Quinoa Salsa Chicken

Salsa Chicken Quinoa is a simple, tasty, and
extremely healthy, high protein meal. This recipe
will not disappoint.

What You Need

2 cup quinoa, uncooked
24 ounces cooked chicken
2 cups salsa
1 cup chopped raw onion
Diced jalapeno to taste (optional)

Cooking Instructions
Boil quinoa in with 4 cups water. After reaching a raging boil, turn the heat down to mediumlow. Allow quinoa to cook until only a slight amount of water is left. Pull quinoa from heat,
and let stand covered for 10 minutes. Extra water will soak into the quinoa.
Mix chicken, salsa and onion in with the quinoa. Divide evenly into 5 Tupperware containers.

Serving Suggestions
This recipe makes 5 servings.

Nutritional Info
434 calories
39 grams of protein
49 grams of carbs
6 grams of fat

The AT&T (Avocado, Tomato,

Tuna) Recipe
This tuna, avocado and tomato recipe is very high
in protein and low in carbs, ideal for weight loss.

What You Need

150g (5oz) fresh tuna steak
2 tbsp extra virgin olive oil
8 asparagus tips
2 large tomatoes (about 250g / 9oz)
150g pre-cooked cannellini or lima beans, (rinsed
and drained)
1 medium mild onion (thinly sliced)
1 small avocado (about 150g / 5oz)
1 tbsp lemon juice
1 tbsp chopped fresh oregano
1 tsp sea salt
black pepper

Cooking Instructions
Brush the tuna steak with a little of the olive oil and grill or dry - fry for about 3 mins on
each side, until the outside is golden but the inside is still pink. Meanwhile, steam or microwave the asparagus tips until just tender. Halve the tomatoes and squeeze out the pips
then chop roughly. Arrange the beans on a serving plates with the tomato, asparagus, and
onion. Peel and slice the avocado add to the plates.Mix together the oil, lemon juice, most of
the oregano and seasoning. Poor most of it over the salad, slice tuna and add. Drizzle over
remaining dressing. Garnish with rest of oregano.

Serving Suggestions
Serve this recipe as mentioned above. If you would like to add some carbs, you can add
potatoes or a bed of brown rice.

Nutritional Info
Calories: 409
Protein: High
Carbohydrates: Low
Fat: 23g
Fiber: 10g

Grilled Tuna Burgers

Burgers dont have to be unhealthy! This grilled
tuna burger is high in protein, low in fat and less
than 200 calories.

What You Need

450 Grams of Tuna
40 Grams of chopped onion (1/2 small onion)
1 large carrot (shredded)
2 cloves of finely chopped garlic
4 egg whites
20 grams of chopped chives
40 grams of bread crumbs
Spices to taste

Cooking Instructions
Mix all the ingredients together in a large mixing bowl. If you like spices you can chili or
paprika here as well. I added chili to taste. Split ingredients into four patties.
Take a tray and cover with a non-stick piece of baking paper. Spray the paper lightly with
low fat cooking spray. Grill patties on both side until brown.

Serving Suggestions
You can either serve the tuna patties in the traditional style with a roll and trimmings or
with rice and vegetables. I had mine with a whole-meal roll, salad and chutney - very nice!

Nutritional Info
210 Calories
Protein: 35 grams per burger
Carbs: 15 grams per burger
Fat: 1.2 grams per burger

Tuna and Cheese Melt Patty

Tuna and cheese melts are a tasty way to spice
up a boring can of tuna. They can be served with
your favorite carb.

What You Need

1 can of tuna, 5 ounces
2 Tablespoons of oatmeal
1 egg white
Diced onion to taste
Fresh, minced garlic to taste
1/3 ounce mozzarella or cheddar cheese
Salt and pepper to taste

Cooking Instructions
Place all ingredients into a mixing bowl. Mix, or mash ingredients together, and form into a
patty. Place patty into a frying pan, and cook over medium heat. Cook until slightly brown
on both sides.
Tuna patties may stick to the frying pan. Use a non-stick cooking spray, or place a small
amount of olive oil in the pan before adding the patty.
Yields one serving.

Serving Suggestions
1 can of tuna yields one serving.

Nutritional Info
145 calories
26 grams of protein
4 grams of carbs
2 grams of fat

Chicken Kabobs:
What You Need
MARINADE:
1/2 c. soy sauce
1 c. pineapple juice
1/4 c. brown sugar
1 1/2 tbsp. lemon juice
1/8 tsp. garlic powder
1/8 tsp. onion powder
1/4 tsp. ground ginger
KABOBS:
8 chicken breast fillets, cut into 24 pieces
1 lg. or 2 med. green peppers, cut into 12 pieces
12 pieces pineapple chunks
12 cherry tomatoes
1 onion in 12 pieces

Cooking Instructions
In medium, non-metal bowl, combine all marinade ingredients, mix well. Set aside.
Alternate chicken, pepper, pineapple, onions and tomatoes on 6 (10) skewers. Place kabobs
on grill about 8 from medium-hot coals. Cook 10 to 15 minutes or until chicken is no longer pink, turning and brushing frequently with marinade.

Nutritional Info
Per Serving:
192 Calories
6g Total fat
3g Carbohydrate
30g Protein

Ground Turkey with Beans

and Tomato Salad
What You Need
1 lbs Ground Turkey Meat
1 can Refried Beans
2 med Red Tomatoes
Green Onion
Cilantro
Taco Seasoning (package or homemade)
Olive Oil
Pepper
Cheese

Cooking Instructions
Begin by dicing up the tomatoes and placing in a bowl along with cut up cilantro and sliced
green onions. The amount of each is up to your taste buds. Add some olive oil, a bit salt and
pepper, then place to the side.
Heat up 2 tbsp olive oil in a pan and place the ground turkey in the pan on med heat to begin cooking. While that is going pour the refried beans into a pot, add a bit of water and set
to low heat, stir occasionally. Return your attention to the meat. Add taco seasoning until it
suits your palate and place on low until it is cooked. Towards the end throw any remaining
green onion into the meat and let cook briefly. Place the beans down on a plate followed by
the turkey and then the tomato salad. Throw a bit of your favorite cheese on top for flavor
and you are set.
Serves 4

Nutritional Info
250 Calories
5g Fat
30g Protein
25g Carbs

Vanilla Lemonfish
What You Need
1 Fillet (any WHITE fish)
1 tsp vanilla extract
lemons juice

Cooking Instructions
Prepare one Whitefish Fillet any way you please
and after cooking is finished simply add a teaspoon of vanilla extract and squeeze lemon
juice from half of a lemon onto the fillet. Enjoy your high protein, low carb meal with a nice
bit of antioxidants!

Nutritional Info
Calories: 250
Protein: 37.5g
Carbs: 2.5g
Fats: 11.5 (only 1.5g of saturated fat)

Raspberry-Glazed Rosemary Chicken

What you will need
1 tablespoon crushed rosemary
1 teaspoon rubbed sage
1/2 teaspoon dried oregano
8 skinless, boneless chicken breast halves
1/4 cup fat-free chicken broth
1 cup raspberry preserves
1/2 teaspoon honey mustard
1 teaspoon chopped fresh rosemary leaves

Cooking Instructions
Preheat oven to 350 degrees F (175 degrees C).
In a small bowl, stir together crushed rosemary, sage, and oregano.
Rub one side of each chicken breast with herb mixture. Place chicken herb-side up in a
baking dish, and pour broth over the chicken.
Bake in preheated oven for 20 minutes.
Place raspberry preserves in a microwave-safe bowl, and heat for 20 to 30 seconds to soften.
Stir in honey mustard and rosemary.
Spread about 1 tablespoon of preserve mixture over each breast. Bake 10 minutes more.

Nutritional Info
Calories: 240
Total Fat: 1.6g
Protein: 40g
Carbs: 15g

Teriyaki Chicken Bowl

What You Need
4 oz skinless/boneless chicken breasts
1/3 cup prepared teriyaki sauce
1/3 cup orange juice
1 tsp cornstarch
1/3 tsp ginger
tbsp extra virgin olive oil
1 cup small broccoli florets
1 can (8 ounces) sliced water chestnuts
cup rice

Cooking Instructions
Cut chicken breasts into 1 1/4" pieces; set aside. In a small mixing bowl, combine teriyaki
sauce, orange juice, cornstarch, and ginger; set aside. In a large skillet, heat oil over high
heat. Add the chicken pieces and stir fry until they are lightly browned, about 3-7 minutes.
Using a slotted spoon, transfer the chicken to a bowl, leaving the drippings in the skillet.
Reduce the heat to moderate.
Add broccoli to the skillet and stir fry for 3-5 minutes. Stir the teriyaki mixture and pour it
into the skillet with the broccoli. Cook the mixture, stirring constantly, until it is thickened
and bubbly, about 2-4 minutes. Add water chestnuts and the cooked chicken. Continue
cooking until heated through, serve over cooked rice.

Nutritional Info
636 calories
48 grams of protein
76 grams of carbohydrates
13 grams of fat

Rainbow Trout
What You Need
4 ounces of rainbow trout
1/4 cup onions
Dash pepper
1 tbsp parmesan-dried
cup brown rice
7 oz broccoli florets
cup corn
1 clove garlic- divide into individual parts
1 cube vegetable base
1 cup cold water

Cooking Instructions
Pour rice into medium sized cooking pot and add water and soup base. Heat until the water
boils and then reduce heat to simmer. Cover and do not stir. Set timer for 30-40 minutes.
Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout in the tinfoil.
Place trout on a cooking tray and put into oven for 20-30 minutes. Cut broccoli into bite
sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup
of cold water. Heat until the water boils and reduce heat and simmer. Cover for 5-8 minutes.
Lightly heat corn. Serve trout, broccoli, corn and rice hot.

Nutritional Info
510 calories
40 grams of protein
72 grams of carbohydrates
11 grams of fat

Shredded Turkey Burgers:

What You Need
1 pound extra-lean ground turkey
1/3 cup tomato ketchup
1/2 cup minced onion
1 slice bread made into breadcrumbs
1/2 cup finely chopped cilantro
2 tsp chili powder
1 tsp cumin
1 tsp coriander

Cooking Instructions
Gently combine ingredients in a large mixing bowl.
Divide mixture into four and form four 1/2-inch thick patties.
Grill turkey burgers for 5-6 minutes per side, to an internal temperature of 165 degrees.

Nutritional Info
Calories 203
Total Fat 2.6g
Carbohydrate 14.9g
Protein 30g

Big Leos Chili:

What You Need
4 lbs extra lean ground beef (96%)
4 cans kidney beans (15.5 oz per can), drained and rinsed
2 large onions, chopped
2 large tomatoes, chopped
1 lb carrots, peeled and sliced
4 bell peppers - 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch
squares
6 cloves garlic, chopped
Two 46-fl oz bottles V8 vegetable juice, spicy hot
1/2 cup cashew meal
Spices: 4 tbsp chili powder, 1 tsp cumin, 2 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground
pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it wont quite
be the same!)

Cooking Instructions
In a large skillet, brown the ground beef, one pound at a time, over high heat together with
the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all
at once to save time. On the last batch, add the spices after the beef is browned and continue
frying for another couple of minutes. Add the browned beef to a very large pot with a lid,
and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil and then
reduce heat to simmer.
To make the cashew meal, process 1/2 cup cashews in a blender in short bursts, until a
grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in
the cashew meal, cover, and simmer for an additional 30 minutes.
Serves an army!

Nutritional Info
290 Calories
14g Fat
30g Carbs
15g Protein

Muscle Building Steak

And Potatoes
A staple body building recipe in every
weight lifters menu.

What You Need

2 whole potatoes
1 cup (250 ml)of corn
4 ounces of top sirloin lean steak
Mrs dash seasoning
Dash of salt and pepper
1 tsp of margarine- light
tsp extra virgin olive oil
1 cup of mushrooms

Cooking Instructions
Pre heat oven to 350 degrees Fahrenheit. Place potatoes on two separate pieces of foil. Cut
potatoes lengthwise but do not cut through. Add half a tsp of butter to each potato and add
a dash of salt and pepper. Fold the potatoes in the foil wrap. Set timer for 40 minutes. Place
potatoes in the oven. Cook potatoes until the timer is complete or until the potatoes are soft
all the way through. Meanwhile, wash and clean steak and mushrooms. Season steak with
Mrs dash seasoning. Heat oil in a medium sized frying pan.
Place steak in the pan and pan fry for 5-10 minutes each side. Meanwhile, heat a non stick
skillet and saute mushrooms. Once mushrooms are soft, set aside. Once potatoes are done,
take out and set aside for 3-5 minutes. Take steak out of frying pan and top with mushrooms. Serve with potatoes.

Nutritional Info
626 calories
44 grams of protein
79 grams of carbohydrates
15 grams of fat

Chicken And Roasted Potatoes

This is a simple yet effective recipe for packing
on solid weight. Its a calorie dense dish that will
definitely feed hungry muscles.

What You Need

4 ounces of skinless/chicken breasts
1 cup (250 ml)of corn
2 tsp of Mrs dash lemon and herb seasoning- separated
2 large potatoes
Dash of ground pepper
2 tsp extra virgin olive oil
1/4 tsp rosemary

Cooking Instructions
Pre heat oven to 375 degrees Fahrenheit. Wash and place chicken on an oven safe baking
dish. Sprinkle Mrs dash on each side of the chicken. Set timer for 45 minutes. Place in the
oven. Cut potatoes into cubes and place in a plastic bag.
Add oil and spices and toss to coat. Place potatoes on a separate baking dish and place in
oven beside chicken for 20-30 minutes or until cooked through. Cook corn according to
package directions and serve with chicken and potatoes.
This is a pretty simple recipe but it is very nutritious and super tasty. Remember, you can
also be a little creative with the recipe. For example, try adding other herbs to the recipe or
even adding 1/2 cup of low sodium chicken broth to the baking dish to cook the chicken in.
This will add a slightly stronger flavour to the chicken.Ill leave it up to you.

Nutritional Info
555 calories
43 grams of protein
61 grams of carbohydrates
15 grams of fat

Hawaiis Jacked Chicken

What You Need
4 8-ounce chicken breasts, skinned
1/2 cup unbleached flour
1 tblsp olive oil
1/4 tsp pepper
1 4-ounce can sliced pineapple (in its own
juices)
1/2 cup water
3/4 cup cider vinegar
1/4 tsp ground ginger
1 green pepper, cut into 1/4 inch rings

Cooking Instructions
Wash and dry chicken and coat with flour
In a nonstick skillet, heat oil and brown chicken
Place chicken in shallow roasting pan
Sprinkle with pepper
Make sauce of pineapple juice, water, vinegar, and ginger
Pour over chicken and bake, uncovered, in a 350 degree oven for 30 minutes
Add pineapple slices and green pepper rings.
Cook for 15 minutes and serve.
Serves 4

Nutritional Info
291 calories
39 grams protein
14 grams carbohydrate
13 grams fat

Not-so Average Sloppy Joes

What You Need
1 pound ground sirloin tip
1 16-ounce can Ragu cooking sauce
1/4 tsp oregano
1/4 tsp basil
1/4 tsp thyme
Dash hot red pepper
Dash black pepper
1/8 tsp chili powder
4 whole wheat pita rounds

Cooking Instructions
1. Brown meat in a skillet and drain all fat.
2. Pour Ragu cooking sauce onto meat and simmer for 5 minutes with oregano, basil, thyme,
hot pepper, black pepper, and chili powder.
3. Spoon into whole wheat pita rounds and serve.
Serves 4

Nutritional Info
263 calories
28.4 grams protein
21 grams carbohydrate
11.8 grams fat

Workout Chicken and

White Wine Sauce
What You Need
4 8-ounce chicken breasts
1/4 lb fresh mushrooms, sliced
1/2 cup dry white wine
1 tsp lemon juice
1/2 tsp dried dill
1/2 cup evaporated skim milk
1/2 cup Italian bread crumbs

Cooking Instructions
Place chicken breasts between two sheets of waxed paper and pound flat with small mallet.
Simmer mushrooms in white wine, lemon juice, and dill until white wine is almost evaporated.
Spread mushrooms on flattened chicken breasts, roll them up, and fasten them with toothpicks.
Roll breasts in evaporated milk and bread crumbs, completely covering chicken.
Arrange chicken in non-stick baking pan and bake in a 350 degree oven for 35 minutes or
until chicken is tender.
Serves 4

Nutritional Info
251 calories
25 grams protein
29 grams carbohydrate
6.6 grams fat

Popeyes Spinach Lasagna

This lasagna freezes well. Just cover with
plastic wrap and freeze. To use again after
frozen, double the cooking time.

What You Need

1 pound spinach noodles
2 large onions, chopped
1 clove garlic, crushed
1/4 cup dry white wine or water
2 pounds lean ground beef
4 large ripe tomatoes, pureed
7 ounces salt-free tomato paste
2 tblspns each: chopped fresh parsley, basil, oregano
32 ounces Weight Watchers unsalted cottage cheese
2 egg whites
1 pound fresh spinach, chopped, cooked, and drained
1 large tomato, thinly sliced for garnish

Cooking Instructions
Boil noodles until tender. Drain
Braise onions and garlic in white wine for 4 minutes. Add ground beef. Cook until no longer pink. Drain fat.
Add pureed tomatoes, tomato paste, and herbs. Simmer for 20 minutes
In a blender, mix cottage cheese, egg whites, and spinach. Puree.
Preheat oven to 350 degrees. Place a layer of meat sauce in a large baking pan. Layer with
noodles and spinach mixture. Repeat layers, ending with noodles. Arrange tomato slices on
top. Bake for 45 minutes.
Serves 12

Nutritional Info
253 calories
34 grams protein
18 grams carbohydrates
8 grams fat

Beef Chop Suey

This healthy beef chop suey muscle building recipe
is packed with protein, essential fats and carbs.

What You Need

7 oz beef , fat trimmed. (you can use lean ground
beef if you like)
6 large egg whites
1 large onion, chopped
3 cups Danish raw cabbage
2.5 stripes celery
2 cups of thin sliced mushrooms
1.5 cups mature soybean
2 cups Chinese canned water chestnut
2 tsp olive oil
2 tbsp apple cider vinegar
1 tbsp soy sauce
1/2 cup broth bouillon canned, ready to serve , beef

Cooking Instructions
You will need 2 large non-stick frying pans. In the first frying pan add the olive oil and beef
and cook until the beef is brown. Dont cook for too long, the beef will go tough and chewy.
While the beef is cooking, in the second frying pan, add 2 tablespoons of olive oil, cabbage,
celery, mushrooms, water chestnuts, soybean, vinegar and onion. Cook until entire mixture
is hot, and the onions have softened. Now add the soy sauce, beef stock and cooked beef.
Cook this mixture for 5-10 minutes.

Serving Suggestions
Serve hot in a large bowl. For extra carbs add brown rice or pasta as a side.

Nutritional Info
Protein: 38 grams
Carbohydrates: 50 grams
Fat: 16 grams
Calories: 490 per serve

Lemon-Thyme Roast Chicken

Who doesnt like roast chicken? How about giving
this Lemon-Thyme Roast Chicken a try.

What You Need

One 4-pound 8-ounce roasting chicken
1 tsp freshly ground black pepper
1/2 teaspoon salt
2 large lemons
6 garlic cloves, peeled
Six 4 fresh thyme sprigs or 2 teaspoons dried thyme
leaves
Additional fresh thyme sprigs, to garnish

Cooking Instructions
Preheat oven to 350o F. Sprinkle chicken cavities with 1/2 teaspoon of the pepper and 1/4
teaspoonof the salt. On work surface, roll lemons, pressing down slightly with heel of your
hand, (go easy since I know you weight train, press lightly) until softened. With skewer or
toothpick, pierce each lemon 15 times about 1 deep. Place pierced lemons, 5 garlic cloves
and thyme into large cavity of chicken; place remaining garlic clove into small cavity. Truss
chicken. Sprinkle chicken evenly with remaining 1/2 teaspoon pepper and 1/4 teaspoon
salt. Place chicken, breast-side up, onto rack in large roasting pan; roast 2-2 1/4 hours, until
chicken is cooked through and juices run clear when pierced with fork or meat thermometer inserted into thickest portion of thigh registers 180o F. Remove from oven; let stand 10
minutes. Remove and discard skin from chicken and lemons, garlic and thyme from cavities; carve chicken. Serve garnished with additional thyme sprigs.

Serving Suggestions
Lemon-Thyme roast chicken can be served with almost anything! Brown rice and salad,
garden vegetables with bolied whole potatoes, roast vegetables...use your imagination!

Nutritional Info
165 Calories
25 g Protein
1 g Total Carbohydrate
6 g Total Fat (2 g Saturated Fat)

Ginger Salmon Steaks

Salmon steaks season with ginger and lime. A
very high protein meal, with nearly 64 grams of
protein per serving.

What You Need

2 Tbs. unsalted butter, softened
2 tsp. soy sauce
1/4 tsp. garlic powder
2 tsp. fresh ginger, minced
2 Tbs. sesame oil
4 salmon fillets, about 6 ounces each
8 slices lime

Cooking Instructions
Combine first 4 ingredients in a bowl and set aside. Heat oil in a heavy nonstick skillet over
medium high heat. Add salmon and dot with half the butter mixture. Cook about 5 minutes
or until browned on one side. Turn, dot with remaining butter and cook another 4-5 minutes until salmon flakes easily when tested with a fork. Garnish with lime slices.
Prep time: 5 minutes, Cooking time: 10 minutes.

Nutritional Info
487 calories
64 grams of protein
2 grams of carbs
23.6 grams of fat

Low Fat Chicken Curry

Like your chicken curries? Heres a low fat bodybuilding chicken curry recipe packed with protein, carbs and essential fats.

What You Need

5 Oz boneless chicken breast
5 Cups sliced raw mushroom
1 whole red pepper
2 Cups green raw snap bean
1/4 cup canned chicken broth
1 Cups low fat yogurt
4 Tsp cornstarch
4 Tsp extra virgin olive oil
2 Tsp curry powder

Cooking Instructions
Take chicken breasts and cut into medium sized cubes. Grab a large non-stick deep frying
pan and add the chicken breasts with 1 tablespoon of olive oil. Cook the chicken in frying
pan until its browned and done.
While the chicken is cooking grab another non-stick frying pan and add mushrooms, pepper, and beans with 2 tablespoons of olive oil. Stir this mixture regularly until its soft.
Back to the first pan and add chicken broth, yogurt, curry powder, and cornstarch. Stir this
mixture regularly until the sauce thickens. Increase heat if needed.
Serving Suggestions
This recipe makes 2 serves, so place equal amounts of the chicken and vegetable mixes in
two large bowls or plates. For additional calories, you can serve with brown rice or Naan/
Lebanese style bread.

Nutritional Info
Calories: 373
Protein: 32 grams
Carbs: 35 grams
Fat: 13 grams

Bodybuilding Shepherds
Pie
What You Need
1 lbs of Extra Lean Ground Chicken
1 cup of drained low fat cottage cheese
1 can of corn kernels
3 medium Sweet Potato
(Optional cinnamon for sweet potato)

Cooking Instructions
Brown chicken then add cottage cheese and corn
Boil Sweet Potato (peeled) and then mash
Put the chicken, cottage cheese and corn mix at the bottom of an oven-usable dish
Place the mashed sweet potato on top of the mix
Bake for 30mins at 400 degrees F.
Makes 4 servings

Nutritional Info
Calories 354
Carbs 31 g
Protein 36g
Fat 10g

Dessert

Shredded Muesli:
What You Need
1 cup rolled oats
1.5 oz linseeds (flaxseeds)
1 oz dry roasted almonds (chopped)
2 oz mixed dried fruits (muscat raisins,
cherries, apricots)
1 tsp cinnamon (and other spices as you
desire)
0.5 cup unsweetened apple juice
1 tbsp freshly squeezed lemon juice
1 medium granny smith apple (not peeled)
1 cup fat-free natural yogurt
1 cup blueberries
3 scoops vanilla protein powder

Cooking Instructions
Place the oats, dried fruits, almonds, linseeds (flax), cinnamon and apple juice into a
Tupperware container.
Add water to cover and a squeeze of lemon juice.
Place in the fridge and leave overnight until all the juice has been absorbed.
Grate the apple and add this and the yoghurt to the mixture.
Stir.
Divide the muesli among three bowls, stir in a scoop of protein powder and top with an
equal serving of the berries.

Nutritional Info
200 Calories
7g Fat
30g Carbs
5g Protein

Pumpkin Protein
Bars Recipe
What You Need
C Xylitol Brown Sugar Blend (Ideal)
1 - 4 oz. jar baby food applesauce
2 tsp. ground cinnamon
1 tsp. ground ginger
tsp. ground clove
1 tsp. baking powder
1 tsp. baking soda
tsp. salt
2 tsp. vanilla extract
4 large egg whites
1 - 15 oz. can of raw pumpkin
2 C oat flour
2 scoops vanilla whey protein
cup almond milk
C chopped walnuts (optional)

Cooking Instructions
Preheat the oven to 350.
Spray a 9 X 13 Pyrex dish with non-stick spray.
Combine first 11 ingredients and mix well.
Add the final 3 ingredients (4, if adding walnuts), and mix until incorporated. Spread batter
into the Pyrex dish and bake for 30 min.
Makes 24 squares.

Nutritional Info
Nutrition (without walnuts): 1 square = 47 calories, 0.7 g fat, 8 g carbs, 3.7 g protein
Nutrition (with walnuts): 1 square = 63 calories, 2.3 g fat, 8 g carbs, 4 g protein

Protein Pudding
What You Need
2 cups of lowfat skim milk
1 pouch of fat free
2 scoops of whey protein

Cooking Instructions
Add all ingredients into bowl,
and use a hand mixer to blend
ingredients until no more lumps appear. Portion out into 4 equal servings, wait 10 minutes
before eating.

Nutritional Info
Calories 150
Carbs 12g
Protein 20g
Fat 2g

Low-Carb Protein Bar:

What You Need
1/2 cup pecans
1/2 cup walnuts
1/3 cup flax meal
1/3 cup nut butter
4-6 eggs
Pinch salt
1/3 cup sugar-free syrup
6 scoops protein powder

Cooking Instructions
Mix everything.
Put on an PAM-ed baking tray and flatter
Bake for 15-20 minutes at 175 Celsius.

Nutritional Info
200 Calories
7g Fat
30g Carbs
5g Protein

Oat Applesauce Muffins:

What You Need
2.1 oz Flour
0.7 oz Oats
1 TSP Stevia
1 TSP Baking Powder
1 TSP Cinnamon
Pinch of Salt
1 large Egg
2 oz Fat Free Milk
1.5 oz Apple Sauce

Cooking Instructions
Combine Dry ingredients & wet ingredients separate.
Then combine both but do not over mix.
Pour into non stick muffin tin & bake at 400 for 12-15 minutes until a tooth pick that is
inserted comes out dry.

Nutritional Info
cals: 197.2
fat: 7.6 g
protein: 3.4 g
carbs: 29.7 g

Fruit Snack Bar

Ever wanted to make your own health protein
bars? Well here is a recipe for home made protein
and carbohydrate bars!

What You Need

1 3/4lb (795g) rolled oats
3/4lb (340g) dry milk powder
1 tbsp cinnamon
1/3pt (237ml) lite syrup
2 scoops protein powder (flavor to suit)
2 egg whites
3tbsp (59ml) orange juice
1 tsp cake flavoring (same as protein powder)
1/2lb (227mg) raisins or chopped apple and chopped nuts

Cooking Instructions
Mix all ingredients as you add them to each other and then in oven tray lined with grease
proof paper spread the mixture out. Before you bake them, take a knife and cut them into 10
squares. Put them in a preheated oven at 325 degrees until lightly browned (about 15 minutes) and store them in an airtight container.

Nutritional Info
180 calories
15 grams of protein
20 grams of carbs
5 grams of fat

High Protein Blueberry

Muffins
What You Need
3/4 Cup Oats
1 Cup Egg Whites
1/2 Cup Blueberries
60g Peanut Butter (Added after baking)

Cooking Instructions
Combine the oats, egg whites and blueberries. Mix evenly.
Bake at 350 degrees for 30 minutes.
After muffins cool, top with peanut butter.

Nutritional Info
39 grams of protein
53 grams of carbs
12 grams of fat
476 calories

Protein Shake

Berry Blast Super Shake:

What You Need
1 cup iced green tea
1 scoop vanilla flavored milk protein blend
1 serving of greens product
3 tbsp plain yogurt
3 tbsp whole grain oatmeal (dry)
1 cup frozen mixed berries

Instructions
Add green tea, protein, greens, yogurt, and oats to a blender and blend on high for 1 minute.
Next, add berries to the blender and blend again for 1 minute.
Makes 1 Super Shake

Nutritional Info
250 Calories
20g Carbs
35g Protein
4g Fat

Wake-up Breakfast Shake

What You Need
1 scoop protein powder (2oz)- 22 grams protein,
vanilla
1 cup orange juice
1 medium banana
1 cup 1% milk

Instructions
Blend all ingredients for 1 minute or until smooth.

Nutritional Info
487 calories
36 grams of protein
74 grams of carbohydrates
6 grams of fat

Strawberry Surprise
What You Need
1 scoop protein powder (2oz)- 22 grams protein,
vanilla
2 ice cubes
1 cup low fat plain yogurt
1/4 cup strawberries
1/4 sliced banana

Instructions
Place all ingredients in a blender for 1 minute or until ice is blended.

Nutritional Info
259 calories
28 grams of protein
31 grams of carbohydrates
3 grams of fat

Banana And Oats Protein Shake

A protein shake with banana, oats and your favorite
protein powder flavor. This recipe also doubles as a
quick and nutritious breakfast for those on the go.

What You Need

8 oz skim milk
1 banana
1/2 cup of oats
2 scoops of whey protein powder

Instructions
Chose your favorite protein powder flavor, and combine all ingredients into a blender and
blend until smooth. The nutritional information for this recipe was based upon a medium
banana, and whey protein blend.

Serving Suggestions
This recipe makes one protein shake.

Nutritional Info
554 calories
59 grams of protein
68.2 grams of carbs
6.1 grams of fat

Funky Monkey PB Shake

Ingredients include your favorite protein powder,
banana and peanut butter.

What You Need

8 oz skim milk
1 banana
1 tbsp peanut butter
2 scoops of whey protein powder

Instructions
Place ingredients into a blender and blend until smooth. You can also use whole milk and
additional peanut butter, and turn this protein shake into a higher calorie weight gainer.
Nutritional information for this reciped based on 2 scoops of whey protein blend and a medium banana. By using whole milk instead of skim milk, and by adding an additional tbsp
of peanut butter, this shake would provide over 600 calories.

Serving Suggestions
Makes one protein drink.

Nutritional Info
498 calories
58 grams of protein
44.3 grams of carbs
11.2 grams of fat

Chocolate Banana Berry

Protein Shake
A mixture of banana, your favorite type of berries,
and a chocolate flavored protein powder.

What You Need

12 ounces of water
4 ice cubes
1 banana
1 ounce of your favorite fresh berry
2 scoops of a chocolate flavored protein powder

Instructions
Place all ingredients into a blender and blend until smooth. Rocky Road protein powder
works great in this recipe, but any chocolate flavored protein powder will do. A simple, fast
and easy protein shake with no fat, moderate carbs and high protein. Perfect shake when
youre in a bind.

Serving Suggestions
Makes one protein drink.

Nutritional Info
328 calories
45.6 grams of protein
32.3 grams of carbs
2.6 grams of fat

Almond and Banana

Breakfast Drink
The almond and banana breakfast drink is a
unique blended breakfast of protein powder,
almonds, banana, yogurt and oats. Try it!

What You Need

1 frozen (or fresh) medium banana
1 cup (8 ounces) plain yogurt
100ml ice cold water (omit if using frozen
banana)
1 ounce ground almonds
1 cup raw oats
1 scoop protein powder

Instructions
Place all ingredients into a blender, and blend until smooth. Add extra water if you prefer
a weaker mixture. Pour into a tall glass and drink. The perfect breakfast, or meal on the go.
You can use any protein powder.

Serving Suggestions
Makes one protein drink.

Nutritional Info
651 calories
53 grams of protein
77 grams of carbs
17 grams of fat