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Do we need
to say more than protein
FRENCH TOAST to get you to
try this one? Not only do we
pack it with a ton of protein
using our Lean Body® RTD but
we can almost guarantee you’ll
like this even more than
the original!
INGREDIENTS:
2 large Whole Eggs
•
(any flavor)
1. In a bowl, combine all the ingredients except the bread.
2. Mix everything together until most of the clumps are gone. 4 -6 Slices Your Choice Bread
•
3. Preheat pan on medium heat and lightly cover with non-stick
cooking spray.
4. Dunk each piece of your bread in the mix and let it sit for
a bit (both sides). TIPS:
Make sure your protein powder
5. Place the bread into the pan and let it cook for around and RTD flavors compliment
1-2 minutes per side. each other!
Top it with a sugar-free syrup!
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
LEAN BODY Pancakes
®
INGREDIENTS:
1 /2 cup Fat-Free
•
Cottage Cheese
1 large Whole Egg
•
111 3g 8g 3g 2g 13g
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
BANANA BLUEBERRY OATMEAL Pancakes
INGREDIENTS:
1 scoop LeanPro8®
•
1 /2 cup Oatmeal
•
(uncooked)
1 /2 medium Banana
•
1 /2 cup Blueberries
•
HOW TO MAKE:
1. Place raw, uncooked oatmeal in a blender or food processor
and blend until it becomes a fine flour.
2. Add eggs, banana, protein powder and baking powder and pulse
blend until smooth. Careful not to liquidize with the blender.
3. Toss blueberries into the batter and mix using a spatula
or spoon.
TIP:
4. Place a skillet on medium-high heat and measure out about
1/8 cup batter per pancake.
Add in or substitute with some strawberries
NUTRITION FACTS Serving Size: (1) 4ʺ Pancake. Makes: 4 Pancakes. to get an even more fruitful bite.
Kevin’s life changed when he realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced Kevin
diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing his meals, he has learned that
healthy eating is hardly boring and that by making a few adjustments, he could design a diet that could help many achieve
Curry
their fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
LEAN BODY MORNING MEAL PREP Shake
®
INGREDIENTS:
1 Lean Body® RTD (any flavor)
•
or Milk
1 /2 cup Fat-Free
•
Cottage Cheese
6 Tbsp. Pasteurized
•
Liquid Egg Whites
1 /2 cup Rolled Oats
•
1 Banana
•
1 /2 cup Coffee
•
TIPS:
Try a frozen banana, but use less ice!
Use cold brew to increase the caffeine!
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
EASY SLOW COOKER Burrito Bowls
INGREDIENTS:
2 lbs. Chicken Breast
•
1 /2 cup Water
•
1. Trim the fat off of your chicken breast and cut them in half. 1 tsp. Oregano
•
2. Layer your chicken on the bottom of your slow cooker.
Black Pepper to taste
•
3. Drain and rinse your black beans then add everything else in.
4. Give it a quick mix to combine your spices while making sure
TIPS:
to keep your chicken submerged before covering.
5. Cover and cook on low heat 7-8 hours or high heat 4-5 hours.
Switch up the temperature
6. Once cooked, take 2 forks and shred up your chicken. with other spices or mild,
Serve and enjoy. medium, and hot salsa!
NUTRITION FACTS Serving Size: 1 Bowl (~18 oz.). Makes: 5 Bowls. If you don’t have all these
spices or want a cheaper
version, you can use:
425 2g 46g 15g 6g 56g 1/2 packet low-sodium
Taco Seasoning Mix.
CALORIES FAT CARBS FIBER SUGAR PROTEIN
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
MOZZARELLA GRILLED CHICKEN Pizza
INGREDIENTS:
1 lb. Pre-Made Whole Wheat
•
Pizza Dough
1 lb. Chicken Tenders
•
HOW TO MAKE:
1. Preheat oven to 350°F.
2. Cut dough into 4 pieces; rounded into balls. Place on an oiled plate and cover with a warm damp clean cloth. Let rest 30 minutes
at room temperature.
3. Heat an electric skillet to medium-high heat. Stretch out dough into flat discs, place directly on skillet cook for 3 minutes each
side or until brown.
4. Combine the spices in a bowl, add the chicken (toss to coat). Add oil to skillet. Once hot, add chicken
and cook on both sides about 4-5 minutes or until golden brown.
5. Slice mozzarella into 1/4 inch pieces and rip fresh basil leaves into small pieces.
6. Spoon tomato sauce on pizza crust, then add mozzarella slices, chicken.
7. Place in 350°F oven for 5-8 minutes or until the cheese is beginning to melt.
8. Top with fresh basil.
TIP:
NUTRITION FACTS Serving Size: (1) 6ʺ Pizza. Makes: 4 Pizzas.
Amy Crowson is a self-proclaimed food network addict. She loves cooking simple, clean food using only whole Amy
ingredients. She enjoys taking “not so healthy” recipes and making them healthy. Amy credits her passion for cooking to
her Dad…he was a chef in a past life for sure. Oh…and she says she eats way too many avocados. Amy is also a certified
Crowson
personal trainer and is sports nutrition certified.
MINI SWEET POTATO Quiches
INGREDIENTS:
1 -2 cups Chopped Baby Spinach
•
TIP:
5. Place the chicken on top of the sweet potatoes.
6. Pour egg mixture in tins and top in and top them with your
favorite cheese. My Choice of Vegetables
were onion and red, yellow,
7. Bake them on 350°F for around 35-40 minutes. and orange bell peppers.
NUTRITION FACTS Serving Size: 1 Tin. Makes: 4 Tins.
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
HERB AND CITRUS Zucchini Boats
Vegetables pack a
powerful nutritional punch,
but did you know they can pack
a ton of flavor? Make this low
carb spin on a classic dish.
These boats are overflowing with
good-for-you foods, have tons
of protein, and will leave you
feeling full and satisfied.
INGREDIENTS:
2 Zucchini
•
• Marinara Sauce
• Mozzarella Cheese
TIP:
1. Preheat oven to 425°F.
2. Cut zucchini in half and hollow out.
For a Tex-Mex variation, switch the 3. Chop the leftovers from the inside of the zucchini.
peppers to jalapeños, and add cilantro.
Use salsa instead of marinara sauce. 4. Heat a skillet over medium-high.
¡Olé! 5. Spray with cooking spray.
6. Season ground turkey, add to skillet and brown.
7. Add veggies to turkey.
8. Place zucchini in a pan, and add a few spoonfuls
of marinara in the bottom of each zucchini.
9. Fill with mixture and sprinkle with cheese.
NUTRITION FACTS Serving Size: 1 Zucchini Boat. Makes: 4 Zucchini Boats. 10. Bake at 425°F for 13-15 minutes.
225 2g 6g 3g 0g 43g
Becca Mitchell is a Certified Personal Trainer, Self Love Advocate, and Mom of 2. She’s the owner of Becca Mitchell Becca
Fitness, specializing in finding balance in fitness, food, and every day life. With food as one of her self-proclaimed
Love Languages, and as a Mom of 2 small children, she learns creative (and delicious!) ways to make her family’s
Mitchell
favorite meals out of healthy, fueling ingredients.
CHICKEN PUMPKIN Chili
INGREDIENTS:
• 3 Tbsp. Olive Oil
•
1 can (28 oz.) Low-Sodium Diced Tomatoes
• 1 can (15 oz.) Pure Pumpkin
CALORIES FAT CARBS FIBER SUGAR PROTEIN Top it with some light brown sugar!
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
BLUEBERRY ALMOND PROTEIN Cake Bars
INGREDIENTS:
4 Egg Whites
•
1 /4 cup Plain Yogurt
•
1 cup Blueberries (divided)
•
1 /2 cup All-Natural Almond Butter
•
1 /2 tsp. Vanilla Extract
•
1 tsp. Butter Extract
•
1 1/2 scoops Lean Body® Naturally
•
Sweetened Vanilla Whey Protein Powder
1 cup Almond Meal Flour
•
1 cup Oat Flour
•
1 /2 cup Xylitol (or sweetener of choice)
•
1 tsp. Baking Powder
•
HOW TO MAKE:
1. Preheat oven to 350°F and line a 9x9 inch baking dish with parchment paper.
2. Combine egg whites, yogurt, 1/2 cup blueberries, almond butter, and extracts in a blender or food processor. Blend until
completely smooth.
3. Add protein powder, almond meal flour, oat flour, xylitol, and baking powder to a mixing bowl. Stir together.
4. Pour liquid ingredients into the bowl of dry ingredients and stir until well combined. Stir in remainder 1/2 cup of blueberries
into batter.
5. Pour batter into baking dish and smooth down with a spoon.
6. Bake in the oven for 22-26 minutes, or until center is cooked. Slice into 16 squares and serve immediately.
NUTRITION FACTS Serving Size: 1 Square. Makes: 16 Squares.
157 8g 16g 3g 2g 8g
Nicolette’s belief is just because you’re eating healthy doesn’t mean you need to restrict your sweets. Her passion Nicolette
began in the kitchen, baking desserts for others and her drive to live a healthy lifestyle blended with her baking skills.
Now she loves to create mouthwatering desserts, from cupcakes and cookies to cheesecakes and pies that deliver
Stramara
healthy, protein-packed flavors!
TRIPLE CHOCOLATE-SWIRL Fudge Brownies
INGREDIENTS:
1 1/2 scoop Lean Body® Naturally
•
Sweetened Chocolate Whey Protein Powder
1 /4 cup Almond Meal Flour
•
1 /2 cup Coconut Flour
•
1 /4 cup Cacao Powder
•
1 /2 cup Splenda® or Xylitol
•
1 tsp. Baking Powder
•
1 /2 cup Sweet Potatoes, peeled,
•
cooked, and mashed (about 4 oz.)
1 /4 cup Coconut Oil, Melted
•
HOW TO MAKE:
1. Preheat the oven to 325°F. Line an 8x8 inch square baking dish
3 Egg Whites
•
with parchment paper and spray with cooking spray. Set aside. 1 /2 cup Plain Greek Yogurt
•
2. Add in all of the brownie ingredients, except for the chocolate
chips, to a blender or food processor. Blend the batter until it 1 /4 cup Walden Farms® Maple Syrup
•
is completely smooth. Scrap the bottom and sides of mixer to
ensure the batter is well combined. Stir in chocolate chips. 1 /2 cup Gluten-Free Sugar-Free
•
3. Spoon brownie batter into prepared baking dish and smooth Chocolate Chips
down with a spoon. Bake in the oven for 34-38 minutes.
Remove from the oven and let cool for at least 30 minutes.
4. Slice brownies into 16 even pieces. If desired, melt chocolate
chips and white chocolate chips to drizzle on top of each brownie TIP:
square. Serve and enjoy. Add optional toppings:
chocolate chips or white chocolate chips, to taste.
NUTRITION FACTS Serving Size: 1 Brownie (without drizzle).
Makes: 16 Brownies.
108 6g 8g 4g 1g 6g
Nicolette’s belief is just because you’re eating healthy doesn’t mean you need to restrict your sweets. Her passion Nicolette
began in the kitchen, baking desserts for others and her drive to live a healthy lifestyle blended with her baking skills.
Now she loves to create mouthwatering desserts, from cupcakes and cookies to cheesecakes and pies that deliver
Stramara
healthy, protein-packed flavors!
NO BAKE Cheesecake Bites
INGREDIENTS:
1 cup Graham Cracker Crumbs
•
HOW TO MAKE:
1. Spray a muffin tin (use 6 muffin spaces) with baking spray and set aside.
2. Crust – Combine the graham cracker crumbs and melted butter and stir until well mixed.
3. Spoon mixture evenly into the bottom of 6 muffin spaces. Press down using the back
of a spoon to pack it in. Place the pan in the freezer to firm the crust.
4. Filling – Using a hand mixer, mix cream cheese, Greek yogurt, raw honey, and lemon
juice until smooth.
5. Add a large Tbsp. of cream cheese filling to each muffin space on top of the graham
cracker crusts. Smooth down the tops.
6. Top with fruit. TIP:
7. Cover the pan and return to the freezer for approximately 15-20 minutes until Blend blueberries or strawberries
cheesecake filling is firm. into the yogurt before freezing to
make a fruity cheesecake.
8. Use a spoon to loosen the edges and serve.
NUTRITION FACTS Serving Size: 1 Cheesecake Bite. Makes: 6 Cheesecake Bites.
Amy Crowson is a self-proclaimed food network addict. She loves cooking simple, clean food using only whole Amy
ingredients. She enjoys taking “not so healthy” recipes and making them healthy. Amy credits her passion for cooking to
her Dad…he was a chef in a past life for sure. Oh…and she says she eats way too many avocados. Amy is also a certified
Crowson
personal trainer and is sports nutrition certified.
RASPBERRIES N’CREAM Popsicles
You won’t believe
how simple it is to make these
refreshing popsicles that contain no
added artificial dyes or food coloring.
Yes. That vibrant red color comes from
freshly pureed raspberries that are
mixed together with a creamy vanilla
protein layer to create a equally
beautiful and delicious protein
popsicle.
INGREDIENTS:
3 cups Raspberries
•
2 Tbsp. Honey
•
3/4 cup Unsweetened
•
Almond Milk (divided)
2 scoops Lean Body® Naturally
•
HOW TO MAKE: Sweetened Vanilla Whey Protein Powder
1. Blend raspberries, honey, and 1/4 cup milk in a food processor
(or blender) until smooth. What you will need:
2. In a mixing bowl, whisk together the remainder of almond milk
and protein powder until smooth. 8 standard
•
3. Fill each popsicle mold half of the way up with pureed Popsicle Molds
raspberries.
4. Fill the remainder of the molds with milk mixture until it 8 Popsicle Sticks
•
reaches the top. Give each a little stir to slightly combine
the two mixtures.
5. Place the popsicle sticks into the mixture, cover each mold,
and freeze for at least 6 hours. (I ran the popsicle molds under TIP:
warm water for a few seconds to help remove the popsicles from Popsicle molds, either
the molds.) stainless steel or plastic, can easily
be found to purchase online.
NUTRITION FACTS Serving Size: 1 Popsicle. Makes: 8 Popsicles.
132 8g 15g 2g 8g 7g
Nicolette’s belief is just because you’re eating healthy doesn’t mean you need to restrict your sweets. Her passion Nicolette
began in the kitchen, baking desserts for others and her drive to live a healthy lifestyle blended with her baking skills.
Now she loves to create mouthwatering desserts, from cupcakes and cookies to cheesecakes and pies that deliver
Stramara
healthy, protein-packed flavors!
PB AND CHOCOLATE CHIP Protein Bars
QUICK-BAKE
INGREDIENTS:
2-3 scoops Labrada 100% Whey
•
(LeanPro8® is delicious too!)
TIP:
them together.
2. Take out a baking pan, line it with some parchment
paper, and add the mix in.
Top them with some
nuts, chocolate chips, 3. Press down to evenly flatten out the mix in the pan.
or anything else that
you can think of!
4. Bake on 350°F for around 10 minutes.
5. Cut into 10 squares when slightly cooled.
123 7g 5g 1g 2g 10g
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
DARK CHOCOLATE PROTEIN Mousse
This easy, decadent,
and protein-rich mousse
takes around 10 minutes to
make. It’s a perfect dessert for
any special occasion, or
can be eaten as a sweet
snack, too!
INGREDIENTS:
4 scoops Lean Body® Naturally Sweetened
•
Chocolate Whey Protein Powder
Nicolette’s belief is just because you’re eating healthy doesn’t mean you need to restrict your sweets. Her passion Nicolette
began in the kitchen, baking desserts for others and her drive to live a healthy lifestyle blended with her baking skills.
Now she loves to create mouthwatering desserts, from cupcakes and cookies to cheesecakes and pies that deliver
Stramara
healthy, protein-packed flavors!
LEAN AND GREEN MEAL REPLACEMENT Shake
INGREDIENTS:
1 scoop Lean Body® Protein
•
1 /2 small Avocado
•
1 /3 Banana
•
1 /4 cup Pineapple
•
Kevin’s life changed when he realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced Kevin
diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing his meals, he has learned that
healthy eating is hardly boring and that by making a few adjustments, he could design a diet that could help many achieve
Curry
their fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
CRUNCHY Peanut Butter
Not only is peanut butter
fun to make but it’s even more
fun when you pack it with different
flavors and even more protein! Grab
your peanuts, your choice flavor
Lean Body® Meal Replacement
Powder, a couple jars, and
you’re ready to up your
peanut butter game!
INGREDIENTS:
16 oz. Unsalted Peanuts
•
Pinch of Salt
•
2 Tbsp. Honey
•
87 7g 3g 9g 1g 4g
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
LEAN BODY PROTEIN Trail Mix
®
INGREDIENTS:
1 /2 cup Pumpkin Seeds
•
1 /4 cup Almonds
•
Love trail mix
1 /4 cup Pistachios
• but hate the price
tag? Make your own
at home packed with
1 /2 cup Dried Fruit
•
protein for half
the price!
Protein Clusters:
2 Tbsp. Peanut Butter
•
(Lean Body®, LeanPro8®, or 100% Whey) 1. Make your protein clusters by melting and mixing
the peanut butter, chocolate chips, and milk together
1 /2 cup Rolled Oats
• either in the microwave or on the stove.
2. Mix in the protein powder and rolled oats.
Change up the flavor of your clusters by 4. Add all of the ingredients together (including your
using another flavor protein powder! protein clusters) inside a bag and shake until mixed.
NUTRITION FACTS Serving Size: ~5 Tbsp. Makes: 10 Servings.
164 8g 13g 3g 3g 9g
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
FREE DOWNLOADABLE PDF!
HOW TO EAT
Over 38 pages of nutrition tips where you will learn
how to eat to obtain your ideal body. With a full
grocery list, this guide will help you choose the right
foods for your Lean Body® meal plan. You’ll also receive
a sample daily meal plan to help get you kickstarted.
HOW TO EXERCISE
This program contains a step-by-step daily home or
gym training program which will enable you to take out
the guesswork of what exercises to perform and when.
Plus, you will receive examples of correct form of each
exercise so you can get maximum results.
EXERCISE VIDEOS
Over 150+ exercise videos at your fingertips.View
on a desktop, tablet or mobile device to help you w
ith
your Lean Body workout program.
®
Free Program!
Download at:
labrada.com/leanbodyguide
#leanbodyrecipes
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