Contents. Copyright Information 5. How to use the workout guide 6. Section 1: Workout Tutorials/Schedules 10. Exercises Tutorial 11 Legs: 11

Transcription

1

2 Contents Copyright Information 5 How to use the workout guide 6 Section 1: Workout Tutorials/Schedules 10 Exercises Tutorial 11 Legs: 11 Dumbbell squats 11 Straight-leg dead lifts 12 Dumbbell lunges 13 Back: 14 Wide grip pulldowns 14 Bent-over DB rows 15 Chest: 16 Flat bench DB press 16 Incline DB press 17 Shoulders: 18 DB shoulder press 18 DB side raises 19 Triceps: 20 Skull crushers 20 Cable pressdowns 21 Biceps: 22 Barbell curls 22 HoffmanFit, LLC Page 1

3 Workout Schedule 23 Gym-based 23 4 Day Workout Schedule (beginner) 23 6 Day Workout Schedule (intermediate) 24 Home-based 25 4 Day Workout Schedule (beginner) 25 6 Day Workout Schedule (intermediate) 26 Section 2: HoffmanFit Lean Body Quick Dishes 27 How to use the nutrition guide: 28 Breakfast 35 Berry Protein Shake 36 3 Egg Easy Omelette 37 Yam Protein Pancakes(with blueberries) 38 Papaya-Blueberry Smoothie 40 Proteins 42 Italian Spaghetti Squash With Marinara Sauce Topped With Chicken Breast 43 Another Version Of This Italian Dish Replaced With Broccoli 45 Boneless Chuck Roast In Slow Cooker 46 Pecan-Crusted Salmon With Mashed Cauliflower & Asparagus 47 Boneless Pork Loin & Kale Salad 48 Grass-Fed Beef Stir-Fry With Broccoli 49 Spicy Broccoli With Salami (Or Chicken Breast) & Fried Egg 50 5-Minute Chicken Salad Sandwich 51 Chili-Mango Chicken 52 Chicken Taco Lettuce Wraps 54 Beef Tenderloin Steak Dinner 55 Chicken Stir Fry 56 Trout (Rainbow Or Steelhead) With Asparagus 57 HoffmanFit, LLC Page 2

4 Pita Pocket Tuna Salad 58 Tropical Chicken Salad 59 Strawberry & Pecan Mixed-Green Salad With Chicken Breast 60 Baby Kale Salad With Salmon 61 Thai Chicken Salad 62 Sweet & Sour Chicken 63 Whole Organic Chicken In Slow Cooker 65 Organic Hawaiian Burger 66 Home-Made Italian Marinara Sauce With Chicken 67 Phytonutrient-Power Chicken Salad 68 Protein Preparation For Storage (4lbs Chicken Tenders) 69 Vegetable Dishes 70 Mashed Cauliflower 71 Chopped Brussels Sprouts With Sun-Dried Tomato 72 Broccoli Slaw 73 Shredded Brussels Sprouts Salad 74 Roasted Beets With Fresh Mint & Chèvre 75 Balsamic Roasted Brussels Sprouts 77 Marinated Beet Salad 78 3-C Salad (Cabbage, Carrot, Cucumber) 79 Mixed Green Salads 80 Mixed Green Salad & Tomato 81 Strawberry & Pecan Mixed-Green Salad 82 Tuscan Kale Salad 83 Dual salads 84 Snacks & Desserts 85 Greek Banana Protein Pudding 86 Cottage Cheese With Baked Cinnamon Apple 87 Cinnamon Apple Yogurt 88 Blueberry Or Strawberry Protein Parfait 89 HoffmanFit, LLC Page 3

5 Cottage Cheese Almond Butter Spread 90 Protein Pancake With Greek Yogurt & Pecans (burrito style) 91 Food Ideas For Those On The Road 92 Daily Meal Log 93 Master Grocery List 94 Section 3: Testimonials/Feedback 95 Testimonials 96 What clients have to say about us: 96 Feedback 98 6 testimonial questions for clients or anyone that has been counseled using HoffmanFit 98 About Us 99 HoffmanFit, LLC Page 4

6 Copyright Information This booklet is a property of HoffmanFit, LLC and is meant for the internal circulation for clients. Copying, sharing of any material used in this booklet is not allowed. HoffmanFit, LLC Page 5

7 How to use the workout guide Making significant changes to your lifestyle is not an easy task for most people. I ve tried to create a helpful manual to assist my clients in making better use of both the workout and nutritional information. The guide was designed to be brief yet provide you with helpful tips on how to prepare tasty meals that are quick and easy to make. Instructions on workout schedules: Notice that I ve designed workouts for both gym-based and homebased workouts, depending on where you will do your workouts. The reason for the difference in exercises for the home workout is obvious. You won t have all the equipment available to you so we need to perform all exercises with dumbbells (DBs). There s nothing wrong with doing this, and in fact I highly recommend using DBs whenever possible. I personally trained with DBs and always will. But that s not to say there aren t a couple of other valuable pieces of equipment at the gym. The main reason for going to a gym instead of training at home is because most people will not be disciplined enough to workout at home. There are too many distractions that interfere with home workouts. It sounds like a good idea to save the time and hassle of going to a gym, but it rarely works for most people. HoffmanFit, LLC Page 6

8 The workouts are also divided into beginner and intermediate levels. If you have never trained with DBs before or haven t worked out over the past several months, you need to start as a beginner. In fact, even though the beginner routine calls for performing 3-4 sets for each exercise, you should only perform two sets per exercise for the first several weeks until your body adapts to the training and your muscles no longer go through the initial soreness period. After three weeks, you can follow the prescribed number of sets for the beginner workout schedule. Please consult with me if you have any questions about this. Once you have several months of working out with DBs and are comfortable performing the exercises, you can move on to the intermediate level workout schedule. At this level, there s no reason for you to change your routine until you ve completed at least 100 workouts. One of the biggest myths, which I won t get into right now, is the changing of your routine. The technical term for this is the muscle confusion principle which is often repeated in programs like p90x. It s simply another sales marketing gimmick to create something new when there s nothing new. The best exercises are the best exercises, period. I ve been doing the same exercises for 34 years. HoffmanFit, LLC Page 7

9 Do you think I m going to change anytime soon? Nope, I know what works and what has been proven over time. That s not to say that we don t change up the routine and combine different muscle groups together on different days, but that s about it. The only confusion that goes on with these other programs is more about confusing you than anything having to do with muscles. The more the fitness industry can make you think the subject is complicated, the more you think you need to depend on them for advice. In order for you to get the most out of your workouts, it s imperative that you work with the proper size of weights, or resistance. This means that you need to be pushing weight heavy enough to maintain excellent form while making sure that the last several reps are difficult for you to perform. If you re working through your sets and not struggling to push out those last reps, you re not going to make much progress. Muscles must be stimulated enough to produce micro-tears to the muscle fibers as well as to stimulate the release of hormones that will help you to burn body fat. The body won t recognize that anything different needs to be done if you don t provide a strong enough stimulus. The size of the weight you use is completely dependent on how difficult it is for you to perform reps for each exercise in the range of 8-10 reps. If after your warm-up set, you can easily perform 15 reps, you must use a heavier weight in order to bring your rep range down in the 8-10 range. I can t stress the importance of this enough, especially for women who are so misinformed about building muscle. HoffmanFit, LLC Page 8

10 If you don t build muscle, you will never attain a youthful appearance or have a metabolism that burns fat efficiently. Building muscle is the number one goal, trick, key, secret to all things related to achieving everything and anything good related to the human body. If you make this your goal, everything else will fall in place. If you want to argue this fact, you won t achieve the body you hope to achieve. This is as easy as it gets guys. I can t make it any easier without sacrificing results. At the end of the day that s what it s all about, right? Results! I want to see each and every one of you be successful in your effort of achieving a leaner, healthy body. It s important that you take the principles I ve outlined here and in my book, The 9 Principles for a Lean & Defined Body. HoffmanFit, LLC Page 9

11 Section 1: Workout Tutorials/Schedules HoffmanFit, LLC Page 10

12 Exercises Tutorial Legs: Dumbbell squats Starting position: Hold two dumbbells at your sides, with your palms facing in. Stand with your feet about shoulder-width apart. If you have trouble balancing, try placing a couple of dumbbell plates under your heels. The exercise: While keeping your shoulders back and head upright, bend your legs at the knees and lower your hips until your thighs are parallel with the floor. Then, pushing from your heels, lift yourself back up to the starting position. Keep your back as straight as possible throughout this exercise. HoffmanFit, LLC Page 11

13 Straight-leg dead lifts Starting position: Stand up straight, with your feet shoulder width apart and a dumbbell in each hand, your palms facing toward your legs. This is a great exercise for the hamstrings, and it helps strengthen the lower back. The exercise: Bend forward at your hips and slowly lower the dumbbells in front of you until the weights almost touch the floor. Keep your back straight throughout the exercise. Then, while concentrating on the muscles in the back of your legs, raise your upper body and the weights to the starting position. Tip: Don t hunch over. Keep your back flat throughout the exercise. HoffmanFit, LLC Page 12

14 Dumbbell lunges Starting position: Stand with your feet together and a dumbbell in each hand at your sides - palms facing in. Take a large step forward with your left leg. When your front thigh is parallel to the floor and your back knee is a few inches off the floor, hold for a second. Then return to starting position and repeat with your right leg. Tip: Be sure to keep your knee from extending over your toes which can cause injury. Lunges can be done without the weights if it s too difficult. HoffmanFit, LLC Page 13

15 Back: Wide grip pulldowns Starting position: Seated on a bench or pulldown machine, grasp a wide bar wider than shoulder width. The exercise: Pull the bar down to the top of your chest. Focus on keeping your elbows directly below the bar. Arch your back slightly, and hold the bar in that position right on top of your collarbone for a second, then slowly let the bar back up to the starting position. Tip: Don t lean back too far and pull the weight down using momentum. HoffmanFit, LLC Page 14

16 Bent-over DB rows Starting position: Stand in front of a barbell with your feet shoulder-width apart. Bend over and grasp the bar, making sure your back is parallel with the floor. Your head should be up, and your legs slightly bent. The exercise: Pull the bar upward toward your lower chest and then lower the bar in a controlled manner. Do not allow the bar to touch the floor until you ve finished the set. Tip: Pull your elbows back and keep a slight arch to your back to flex the muscle even more. HoffmanFit, LLC Page 15

17 Chest: Flat bench DB press Starting position: Lie flat on a bench with feet flat on floor. Hold a dumbbell in each hand just above your shoulders, with your palms facing forward and your elbows out at sides. The exercise: Press the weights up until the arms are fully extended and locked, and then slowly lower the weights back to the sides of your chest. Tip: The path of the weights should follow in a straight line over your collarbone, not your face or upper abdominal region. HoffmanFit, LLC Page 16

18 Incline DB press Starting position: Lie on an incline bench with feet flat on the floor. Hold a pair of dumbbells above your chest, arms extended using an overhand grip. The exercise: Lower the dumbbells toward the sides of your chest, pause for a second, and then forcefully push them back to the starting position. Tip: The bench should not be inclined more than about 30 degrees for this exercise, otherwise there s too much shoulder involvement. HoffmanFit, LLC Page 17

19 Shoulders: DB shoulder press Starting position: Sit on a bench with feet flat on floor. Hold a dumbbell in each hand at shoulder height, elbows out and palms facing forward. The exercise: Press the dumbbells up and together so they almost touch above your head. Don t allow the weights to stray back and forth. Press the weights up until your arms are almost fully extended straight. Then slowly lower the dumbbells to the starting position. Tip: Look straight forward with chin up, shoulders squared and chest high. HoffmanFit, LLC Page 18

20 DB side raises Starting position: Stand upright with your feet about shoulder width apart and your arms at your sides. Hold a dumbbell in each hand, your palms turned toward your body. Keep your palms turned downward as you lift the dumbbells so your shoulders, rather than your biceps do the work. The exercise: Keeping your arms straight, lift the weights out and up to the sides until they are right about level with your chin, and hold them there for a second. From this position, lower them slowly back to your sides. Tip: Don t lean back and swing the weights up. Lift them straight out to your sides until they re almost directly out from your shoulders. At the top position, it appears like a gymnast doing an iron cross on the rings. Don t lean forward and allow the dumbbells down in front of your body either. Instead, let the weights down to your sides. HoffmanFit, LLC Page 19

21 Triceps: Skull crushers Starting position: Grab a barbell and lie down on a bench. Your hands should be about a foot apart on the bar. Press the bar up so your arms are extended straight and weight is over your upper chest/shoulder-region. The exercise: Lower the bar down to the top of the forehead while elbows remain stationary, pointing towards the ceiling. Now press the barbell back to the starting point using the same arc of motion. Tip: Lower the bar slowly behind the head for a longer range of motion, keeping elbows locked in position to isolate the triceps. Using an E-Z curl bar vs. straight bar reduces pressure on the wrist joint. HoffmanFit, LLC Page 20

22 Cable pressdowns Starting position: Stand in front of the cable machine with feet shoulder width apart. Grab the bar with your hands about eight inches apart, palms facing downward. The exercise: Push down the bar in an arc-like movement until the arms are extended and locked out. Pause for a second and follow the same arc movement back to the starting position. Always maintain tension on the triceps. Tip: Keep your arms firmly positioned at your sides so your elbows don t flair outward during the movement. HoffmanFit, LLC Page 21

23 Biceps: Barbell curls Starting position: Stand with feet about shoulder width apart holding a barbell with shoulder width grip. Keep your chest up and shoulders squared. The exercise: Curl the weight up without leaning back, keeping your upper arms close to your sides, not allowing elbows to flair outward. Lower the weight down to starting position in a controlled manner. Tip: Don t allow the torso to lean forward or backward in a swinging fashion while performing the exercise. HoffmanFit, LLC Page 22

24 Workout Schedule Gym-based 4 Day Workout Schedule (beginner) Monday & Thursday: Chest, Back, Biceps and Triceps Exercise Sets Reps Rest Flat bench *DB press min Incline DB press min Wide-grip pulldown min Bent-over DB row min Pull-ups (assisted) min Skull crushers (E-Z bar) min Cable pressdowns min Barbell curls min *DB Dumbbell Tuesday & Friday: Legs, Shoulders and Abdominals Exercise Sets Reps Rest DB squats min Straight-leg dead lifts min DB lunges min DB shoulder press (seated) min DB side raises (standing) min Bicycle crossovers min V-ups min HoffmanFit, LLC Page 23

25 Gym-based 6 Day Workout Schedule (intermediate) Monday & Thursday: Chest, Triceps, Abs Exercise Sets Reps Rest Flat bench DB press min Incline DB press min Flat bench DB flyes min Skull crushers (E-Z bar) min Cable pressdowns min Bicycle crossovers min V-ups min Reverse crunch min *Abdominal muscles worked 3x per week Tuesday & Friday: Back, Biceps Exercise Sets Reps Rest Pull ups (assisted) min Bent over DB row min Seated cable row min Standing barbell curl min Seated DB curl min Wednesday & Saturday: Legs, Shoulders Exercise Sets Reps Rest DB squats min Straight-leg dead lifts min DB lunges min DB shoulder press (seated) min DB side raises (standing) min DB rear raises (bent over) min HoffmanFit, LLC Page 24

26 Home-based 4 Day Workout Schedule (beginner) Monday & Thursday: Chest, Back, Biceps and Triceps Exercise Sets Reps Rest Flat bench *DB press min Incline DB press min Bent-over barbell row min Bent-over DB row min DB pullovers min Skull crushers (E-Z bar) min DB overhead triceps extension min Barbell curls min *DB Dumbbell Tuesday & Friday: Legs, Shoulders and Abdominals Exercise Sets Reps Rest DB squats min Straight-leg dead lifts min DB lunges min DB shoulder press (seated) min DB side raises (standing) min Bicycle crossovers min V-ups min HoffmanFit, LLC Page 25

27 Home-based 6 Day Workout Schedule (intermediate) Monday & Thursday: Chest, Triceps, Abs Exercise Sets Reps Rest Flat bench DB press min Incline DB press min Flat bench DB flyes min Skull crushers (E-Z bar) min DB overhead triceps extension min *Bicycle crossovers min V-ups min Reverse crunch min *Abdominal muscles worked 3x per week Tuesday & Friday: Back, Biceps Exercise Sets Reps Rest DB pullovers 4 failure 1 min Bent over DB row min Bent over barbell rows min Standing barbell curl min Seated DB curl min Wednesday & Saturday: Legs, Shoulders Exercise Sets Reps Rest DB squats min Straight-leg dead lifts min DB lunges min DB shoulder press (seated) min DB side raises (standing) min DB rear raises (bent over) min HoffmanFit, LLC Page 26

28 Section 2: HoffmanFit Lean Body Quick Dishes Breakfast Proteins Vegetable Dishes Mixed Green Salads Snacks & Dessert HoffmanFit, LLC Page 27

29 How to use the nutrition guide: Let me first start off by saying that there s no such thing as a free lunch. In order for you to make significant progress towards you goal, you will have to start implementing habits that are consistent with those goals. Practicing good nutritional habits is literally life-changing, both in terms of changes you ll see physically to your body, and how you feel overall. Your body will begin to function more efficiently, and you will likely experience increased levels of energy. You will also be taking steps in combatting the progression of a multitude of cancers that are thought to be caused from poor dietary habits. For someone like me, this is a huge reason for eating a large quantity of phytochemical-containing foods, like fresh fruits and vegetables. As motivating as it is to look good for summer pool parties or the beach, the thought of cancer is enough motivation for me to eat healthy. The recipes and recommended dishes in this guide are in no way complete. They were meant solely to provide you with ideas for getting started. I ve organized the recipes for the dishes in an easy format so that it isn t complicated for you to quickly pick a meal that s appealing depending on the mood you re in. HoffmanFit, LLC Page 28

30 Also keep in mind that many of the individual food items that are part of the ingredients of each recipe have already been prepared and cooked during one of your previous food preparation sessions. That s why almost all of the meals listed in this guide require 10 minutes or less to prepare. Not only is my system healthy and helps you to get a lean body, but it actually saves you hours of time and money. Let s talk about how to put this into practice and review some details about each meal. Breakfast First, let s debunk the common statement that breakfast is the most important meal of the day. There s absolutely no factual basis to this belief whatsoever. In fact, I advocate not eating breakfast for anyone that is comfortable doing so. An acceptable and simple approach would be to eat something quick and healthy so that you aren t irritable at work in the morning. That s why I ve listed either protein shakes with a variety of fruits, or the protein pancakes made from yams or sweet potatoes. Both of these choices are quick and healthy and will provide enough calories to get you through the morning. For individuals that feel their body functions best with a more substantial breakfast, I ve included egg-based choices such as an omelette with a healthy variety of fillings to add. HoffmanFit, LLC Page 29

31 So there are basically three varieties of breakfast to choose from: 1. Protein shakes consisting of a variety of berries or other fruits (minimal on banana and pineapple) 2. Protein pancakes that can be made to be heartier by adding cottage cheese, Greek yogurt or nuts. 3. Omelettes with a variety of vegetable fillings for those requiring a more substantial breakfast. Eating breads, cereals or any other high-carb foods that are essentially void in nutrients is not recommended. The only exception would be eating oatmeal with fresh fruit, but even this isn t the best choice because it doesn t provide you with a substantial portion of protein to help keep your insulin levels from spiking. Lunch & Dinner You may wonder why I ve combined both lunch and dinner into one category. It s because it makes no difference in terms of health or fat loss which foods you prefer to eat during these meal times. Some people prefer substantial lunches that may seem dinner-like in appearance (such as commonly practiced in Europe and other cultures culture), while others may prefer a lighter lunch. The key here is to look at the three categories, proteins, green salads, and vegetable dishes, and choose one item from each category. This ensures that you ll get a good source of protein, and a variety of vegetables to accompany your protein. HoffmanFit, LLC Page 30

32 To help clarify how to create your lunch and dinner meals, here s a list of important guidelines to follow: 1. Choose a protein which portion size has already been determined 2. Choose a green salad to accompany your protein 3. Choose a vegetable dish. This adds more variety and will satisfy your hunger more than only eating a green salad. You can also choose to eat two different vegetable dishes instead of the green salad. Notes on salad dressings Although I ve already made suggestions for salad dressings, I know many of you have your favorites. You can use a dressing of your choice as long as you accurately measure the exact amount you re using on your salads. I can tell you from experience the majority of individuals use two to four times the amount allowed, without being aware of the quantity they re consuming. If you do this on a daily basis, it adds up to thousands of extra calories a month. Bottom line, you need to accurately measure your dressings. Generally speaking, a serving of dressing that adds more than 120 calories to your salad is too much. One tbsp. of olive oil equals 120 calories and that is the maximum allowed. It doesn t matter that olive oil is healthy oil; the fact remains that excess calories will result in weight gain. This fact should never be forgotten. HoffmanFit, LLC Page 31

33 Snacks & Desserts The list of snacks and desserts I ve created all consist of protein and carbohydrates. Most desserts are strictly simple-sugar based, which are not good for keeping insulin levels in check. By adding protein to the dessert via a half-scoop of protein powder and using Greek yogurt vs. traditional yogurt, it dampens the stimulation of insulin in response to the elevation in blood sugar. This helps prevent glucose from being stored in fat cells as excess calories. If you re feeling the need to eat something sweet, these snacks are all good options and very satisfying. You could also use any one of these for a quick on-the-go breakfast in place of the breakfast choices I ve provided. Going to bed on an empty stomach is something very difficult for me to do. It s a nightly ritual to make one of these desserts before going to bed and it helps me to sleep better. For those that hold the belief that eating before bed time leads to weight gain, this is another myth. The research indicates conclusively that it makes absolutely no difference what time a day calories are consumed. HoffmanFit, LLC Page 32

34 This is not the time or the place for me to write about this topic, but you have to take my word for it for the time being. Whether you spread your meals out over 4-6 small meals per day, or consume only two meals per day, it makes no difference at all. This makes total sense and I ve always believed this. It s just another ploy by the weight loss industry to confuse and complicate the industry to make you think everything is so complicated when it s not. Myself, I prefer to eat two larger meals and one snack before going to bed. The majority of my calories are consumed in the evening. Final comments Your diet should mostly consist of fresh, whole foods that are not packaged and processed. Salads and vegetables are the staples of your diet along with high-quality proteins that are cooked with minimal amounts of oil. Beyond that, you should consume a variety of berries and additional fresh fruit on a daily basis. You can consume the fruit with the desserts listed in this guide, or alone in any manner that s appealing to you. The only restriction is use of high sugar-containing toppings to add to your fruit. Any sweeteners used should be natural such as Truvia or Stevia. HoffmanFit, LLC Page 33

35 If you follow the general rules I ve presented here, your body will shed the excess pounds of fat you ve been carrying. I will guarantee you this. The program I ve created is a sustainable for life program. There is nothing difficult about adopting the nutritional habits discussed in this guide. It doesn t get any easier than this, and its effectiveness is absolute. Now let s get you started so you can start reaping the benefits of great health and begin to experience the decrease in body fat levels. After all, most of you have approached me to help you develop a lean and defined body. HoffmanFit, LLC Page 34

36 Breakfast Berry Protein Shake 36 3 Egg Easy Omelette 37 Sweet Potato Protein Pancakes(with blueberries) 38 Papaya-Blueberry Smoothie 40 HoffmanFit, LLC Page 35

37 Breakfast Berry Protein Shake Ingredients: Frozen strawberries, 1 cup Frozen blueberries, ¾ cup Whey protein powder, 1 scoop (approx. 30gms protein) Ground flax seed, 1 tbsp. Almond or coconut milk, I cup Directions: Place all ingredients in blender. Blend on high speed until smooth. -Per Serving- Calories: 350 Protein: 30g Carbs: 40g Fat: 7g HoffmanFit, LLC Page 36

38 Breakfast 3 Egg Easy Omelette Ingredients: 3 large eggs 1/4 sliced avocado (optional) 1/4 cup sliced mushrooms (optional) 1/4 cup grated cheese (any variety) 1/4 cup salsa *Any vegetable item can be added as a filling to the omelette Directions: Have ingredients chopped and ready to add, along with eggs beaten Heat skillet over medium heat and spray with olive or coconut oil Pour eggs into skillet and let cook until edges around pan start to harden. Use spatula to spread uncooked portion of egg outward to corners so everything becomes cooked. When only small uncooked egg remains, add fillings of your choice to center of omelette. Fold one half of the omelette over the other and apply light pressure on top with your spatula. Remove omelette and serve. -Per Serving- Calories: 400 Protein: 26.5g Carbs: 4g Fat: 30g This is a great breakfast for those that enjoy something more substantial in the morning. It's low in carbs and high in protein. Feel free to add or remove any of the above items. Any other vegetable can be added to this dish as well. HoffmanFit, LLC Page 37

39 Breakfast Yam Protein Pancakes(with blueberries) Ingredients: 1 medium yam or sweet potato Scoop of vanilla protein powder 1 tsp baking powder 1 tsp ground cinnamon 3/4 cup egg whites (buy in either 8 oz or 16 oz carton) Virgin coconut oil spray (4 pancakes) Directions: -Per Serving- Calories: 125 Protein: 10g Carbs: 9g Fat: 7g Microwave the yam or sweet potato for approximately 7-8 min. Remove and let cool for about 10 min so you don t burn yourself. Slice the yam long way and open so you can scoop out the meat with a spoon onto a plate and mash so it will be easier to mix in a bowl. HoffmanFit, LLC Page 38

40 In a medium-size mixing bowl, place the mashed yam and measure out 3/4 cup egg whites, scoop of protein powder, tsp. baking powder and tsp. cinnamon and thoroughly whisk with an egg beater until batter is well mixed and appears like normal pancake batter. The yam should be well-broken up at this point. Heat a large skillet on medium heat and spray the pan with coconut oil. Using a large ladle, scoop enough batter to cover about 2/3 of the skillet. You don t want the batter to be too thick or the pancake takes too long to cook. Check after several minutes to see that the edges can be easily lifted and the pancake is dark brown in appearance. Then, quickly lift the pancake with one hand using a spatula and spray the pan right before flipping so the pancake won t stick. This is the tricky part. After the pancake is flipped, wait 30 sec or so and lightly push down to flatten the pancake with your spatula to help cook the inside better. Remove when dark brown color. There should be enough batter to make between 3-4 pancakes. You can add any type of berry to the batter if you like, but it does complicate the process so I recommend putting on top of the pancake after they re done. You can also add a scoop of cottage cheese to make a very good high protein meal or snack. HoffmanFit, LLC Page 39

41 Breakfast Papaya-Blueberry Smoothie Ingredients: 1 cup sliced papaya 1 cup frozen blueberries 1 scoop vanilla protein powder 1 tsp. ground flax seed 1 cup almond milk Directions: Place all ingredients in blender and blend until smooth. -Per Serving- Calories: 340 Protein: 50g Carbs: 29g Fat: 4g Prep time: 3 min HoffmanFit, LLC Page 40

42 Papayas Health benefits Ripe papaya contains a nearly three-day supply of vitamin C and significant amount of vitamin A and E, all powerful antioxidants. Papaya may also help improve skin and strengthen nails and hair. Ripe papaya is best known as a potent digestive aid due to its high fiber content. Unripe green papaya contains high level of the digestive enzyme papain which behaves much like those enzymes produced by the stomach gastric juices. HoffmanFit, LLC Page 41

43 Proteins Italian Spaghetti Squash With Marinara Sauce Topped With Chicken Breast 43 Another Version Of This Italian Dish Replaced With Broccoli 45 Boneless Chuck Roast In Slow Cooker 46 Pecan-Crusted Salmon With Mashed Cauliflower & Asparagus 47 Boneless Pork Loin & Kale Salad 48 Grass-Fed Beef Stir-Fry With Broccoli 49 Spicy Broccoli With Salami (Or Chicken Breast) & Fried Egg 50 5-Minute Chicken Salad Sandwich 51 Chili-Mango Chicken 52 Chicken Taco Lettuce Wraps 54 Beef Tenderloin Steak Dinner 55 Chicken Stir Fry 56 Trout (Rainbow Or Steelhead) With Asparagus 57 Pita Pocket Tuna Salad 58 Tropical Chicken Salad 59 Strawberry & Pecan Mixed-Green Salad With Chicken Breast 60 Baby Kale Salad With Salmon 61 Thai Chicken Salad 62 Sweet & Sour Chicken 63 Whole Organic Chicken In Slow Cooker 65 Organic Hawaiian Burger 66 Home-Made Italian Marinara Sauce With Chicken 67 Phytonutrient-Power Chicken Salad 68 Protein Preparation For Storage (4lbs Chicken Tenders) 69 HoffmanFit, LLC Page 42

44 Proteins Italian Spaghetti Squash With Marinara Sauce Topped With Chicken Breast Ingredients: Spaghetti squash (medium, 3 lbs) Peeled canned Italian tomatoes (Cento brand) 1 lb of chicken breast filets ¼ cup Romano grated cheese (or parmesan) Olive oil Two garlic cloves Black olives Tabasco (if you like spicy) (Serves 4) -Per Serving- Calories: 320 Protein: 32g Carbs: 17g Fat: 11g Directions: How to Cook Spaghetti Squash First cut it in half. Use a big knife, stab through the middle and wedge it down toward the outside. Then take out the knife and repeat on the other side working outwards. (It s easier that way than trying to cut through the whole thing at once). HoffmanFit, LLC Page 43

45 Then scoop out the seeds and pulp in the little cavity, and bake it in a 375* oven face up for about 45 minutes or until it looks like it s starting to dry out and you can easily insert a fork into the flesh. Lastly, when it s cooled down some, take a fork and scrape out the strands. The more you separate them, the more volume you ll get! Store in fridge for up to four days to eat additional meals. This can be cooked during one of your two food prep sessions for a quick prep meal. How to make marinara sauce Take a saucepan and place two minced garlic cloves with two tbsp. of olive oil and lightly sauté. Open the can of peeled tomatoes and break apart tomatoes with hands, removing any hard core pieces from the ends of tomatoes. Add tabasco and salt to your liking and let cook on low heat for 15 min. Add a dozen black olives sliced in halves. Directions for serving: Using tongs, place the strands of spaghetti squash into a pasta bowl just as you would pasta. Generously spread the marinara sauce over the bowl of strands and sprinkle with grated Romano or parmesan cheese while the sauce is still hot. The chicken breast can either be left as a larger piece on the side of the bowl, or you can slice and spread throughout the dish. HoffmanFit, LLC Page 44

46 Proteins Another Version Of This Italian Dish Replaced With Broccoli Directions: Place one cup of steamed broccoli in a pasta bowl Cover the broccoli with ¼ lb of grilled chicken breast Generously cover the bowl with the marinara sauce and sprinkle with grated Romano or parmesan cheese -Per Serving- Calories: 305 Protein: 32g Carbs: 13g Fat: 11g HoffmanFit, LLC Page 45

47 Proteins Boneless Chuck Roast In Slow Cooker Ingredients: 1.5 lbs boneless chuck roast 1 lb raw carrots 1 large onion 2 oz Worcestershire sauce (Serves 4) Directions: Place meat in the slow cooker. Peel onion and cut into wedges and place along sides of the roast. Cut ends of carrots off and wash before placing into slow cooker. Add 2 oz of Worcestershire sauce along with enough water to cover the roast. Let it cook on high setting for at least six hours. There s almost no cleanup. Store the remaining portions for lunches or dinners during the week. -Per Serving- Calories: 383 Protein: 46g Carbs: 11g Fat: 14g Prep time: 12 min Using a slow cooker is one of the biggest time-savers there are. You can turn the slow cooker on before going to bed and it will be cooked by morning, or you can safely let cook during the day while at work. HoffmanFit, LLC Page 46

48 Proteins Pecan-Crusted Salmon With Mashed Cauliflower & Asparagus Ingredients: 6 oz. Atlantic salmon 1 cup mashed cauliflower (already prepared) 8 spears of asparagus 1 tbsp. crushed pecans Directions: Place crushed pecans on top of salmon fillet and broil in oven about 4 minutes each side. Steam asparagus in Zip lock steam bag in microwave. Squeeze juice of fresh lemon on salmon fillet and serve. -Per Serving- Calories: 403 Protein: 39.5g Carbs: 18.5g Fat: 22g Prep time: 10 min HoffmanFit, LLC Page 47

49 Proteins Boneless Pork Loin & Kale Salad Ingredients: 6 oz. boneless pork loin (trim any fat) 1 cup chopped kale (see salad recipes for details) 1 cooked yellow beet 2 tbsp. grated Romano cheese 2 tbsp. bread crumbs 1 tbsp. olive oil Directions: Sear both sides of pork loin in a covered skillet until golden brown. Remove and serve. Add a side of yellow beets cut into quarters for a sweet flavor if desired. It complements the pork very well. -Per Serving- Calories: 438 Protein: 38g Carbs: 17g Fat: 24g HoffmanFit, LLC Page 48

50 Proteins Grass-Fed Beef Stir-Fry With Broccoli Ingredients: 2 teaspoons neutral-tasting oil, such as canola or sunflower 3 garlic cloves, minced 1 tablespoon finely julienned peeled fresh ginger pinch crushed red pepper flakes 1/2 pound boneless sirloin or tenderloin, cut into thin strips 1 ½ cups chopped broccoli 2 tablespoons low- sodium tamari soy sauce 2 tablespoons fresh orange juice (Serves 2) Directions: Heat oil in a medium sauté pan over medium-high. Sauté garlic, ginger, and red pepper flakes until just golden, stirring frequently, about 1 minute. Increase heat to high and add beef and broccoli. Cook until beef is seared and broccoli is crisp-tender, turning strips once, 2 to 3 minutes. Stir in tamari and orange juice. Serve immediately. -Per Serving- Calories: 323 Protein: 54g Carbs: 4g Fat: 15g Here, beef is served over red quinoa, which adds protein and vitamins to the dish. Brown rice is another healthful option but keep portion of rice small. HoffmanFit, LLC Page 49

51 Proteins Spicy Broccoli With Salami (Or Chicken Breast) & Fried Egg Ingredients: 1 head broccoli, cut into florets 1 tbsp olive oil, plus more for eggs 2 cloves garlic, thinly sliced 1/4 tsp red-pepper flakes 1 oz salami, cut into thin strips (can use ¼ lb chicken breast ) salt and pepper to taste 4 eggs (Serves 2) Directions: -Per Serving- Cook the broccoli in a large pot of boiling salted water until just tender, 3 to 4 minutes. Drain, rinse with cold water, and set aside. Heat the olive oil in a cast-iron skillet over medium heat. Add the garlic and red-pepper flakes and cook, stirring, for 1 minute. Add the salami or chicken breast and broccoli and sauté until the salami begins to brown. Season with salt and pepper and keep warm. In a separate skillet, fry the eggs sunny-side up in oil. Divide the salami and broccoli among four plates and top each with a fried egg. Calories: 320 Protein: 30g Carbs: 6g Fat: 16g HoffmanFit, LLC Page 50

52 Proteins 5-Minute Chicken Salad Sandwich Ingredients: 1 rib celery, finely chopped 1 Tbsp pine nuts 1 heaping tsp spicy brown mustard 1 heaping tsp fat-free sour cream 1 heaping tsp plain yogurt pinch of ground black pepper 6 oz of grilled chicken breast 2 leaves lettuce (Serves 2) Directions: In a large bowl, mix together the celery, pine nuts, mustard, sour cream, yogurt, and pepper. Add the chicken and toss lightly so you don t break apart too much. Divide the salad, spreading each half on a slice of thin bun bread or lettuce wrap. Top each with a lettuce leaf and another bread slice. -Per Serving- Calories: 267 Protein: 28g Carbs: 31g Fat: 5g Lettuce leaves play the role of tortilla for a low carb alternative. HoffmanFit, LLC Page 51

53 Proteins Chili-Mango Chicken Ingredients: 1 lb boneless, skinless chicken this, cut into 1/2-inch pieces 1 Tbsp cornstarch 1 Tbsp low-sodium soy sauce 1/2 Tbsp sesame oil 1/2 Tbsp peanut or canola oil 1 red onion chopped 1 Tbsp grated or minced fresh ginger 2 cups sugar snap peas 1 mango, peeled, pitted and chopped 1 Tbsp chili garlic sauce (preferably Huy Fong) Black pepper to taste (Serves 2) Directions: Minutes 0-12: Marinate the chicken Combine the chicken pieces, cornstarch, soy sauce, and sesame oil in a mixing bowl, and let it sit for 10 minutes. -Per Serving- Calories: 361 Protein: 31g Carbs: 20g Fat: 16g Prep time: 19 min HoffmanFit, LLC Page 52

54 Minutes 12-17: stir fry the vegetables On a wok or large skillet, heat the peanut or canola oil on high. Add the onion and ginger and cook until the onion is translucent, 1 to 2 minutes. Add the peas and stir fry for 1 minutes. Minutes 17-19: finish the dish Add the mango, chili garlic sauce, and pepper. Stir-fry until the chicken is cooked through and the mango becomes saucy, about 1 minute more. Serve over brown rice. If sugar snaps are too pricey or hard to find, go with snow peas, green beans, or even broccoli florets. HoffmanFit, LLC Page 53

55 Proteins Chicken Taco Lettuce Wraps Ingredients: 6 oz. chicken breast Romaine lettuce shells ½ avocado thinly sliced Medium tomato diced 1 tbsp. Shredded cheddar cheese 2 tbsp. Lowfat sour cream 2 tbsp. Salsa Olive oil spray (1 Serving= 2 large tacos) Directions: Cut up chicken breast into small bite-size pieces in skillet and cook in olive oil spray. Take ½ romaine lettuce shell and place chicken and sample of each remaining ingredient on top of shell. Then cover the ingredients with another shell to make a closed wrap-like taco. -Per Serving- Calories: 429 Protein: 56g Carbs: 19g Fat: 18.5g The romaine lettuce shells replace the high-calorie/carb traditional flour shells to reduce the total calories of the dish. The trick is to find a supermarket that has the romaine shells to use as wraps. This is another staple meal that I eat every week. HoffmanFit, LLC Page 54

56 Proteins Beef Tenderloin Steak Dinner Ingredients: 6 oz. organic grass-fed tenderloin (all fat removed) 1 cup mixed green salad with tomato (see daily mixed green salad recipe) 1 cup mashed cauliflower (see recipe) Directions: Grill or broil steak as desired and serve with mashed cauliflower. This is a delicious meal for anyone wanting red meat without consuming a large quantity of calories. A comparable meal in a restaurant with traditional mashed potatoes averages over 1600 calories. Most people consume the bread and butter that accompany the meal and end up consuming well over 2000 calories! -Per Serving- Calories: 608 Protein: 31.5g Carbs: 20g Fat: 23.5g HoffmanFit, LLC Page 55

57 Proteins Chicken Stir Fry Ingredients: 8 oz. chicken breast 1 cup vegetable stir fry package 1 tbsp. coconut oil (organic, virgin) 2 tbsp. hoisin sauce 2 tbsp. soy sauce (Serves 2) Directions: Cook chicken in a skillet with tbsp. coconut oil. Cook stir fry vegetables with hoisin sauce in a separate, deep skillet or wok on high heat until tender yet crisp. Add cooked chicken breast, mix thoroughly and serve. -Per Serving- Calories: 225 Protein: 34g Carbs: 13g Fat: 8.5g Add more broccoli, snow peas or carrots to increase the amount of vegetables. HoffmanFit, LLC Page 56

58 Proteins Trout (Rainbow Or Steelhead) With Asparagus Ingredients: 6 oz. steel head trout (rainbow trout) 8 medium spears asparagus 1 tbsp. olive oil 1 lemon sliced Directions: Place trout in small pan with sliced lemon and squeeze juice over fish. Bake at 400 degrees for about 12 minutes. Grill asparagus in skillet with 1 tbsp. olive oil until tender. -Per Serving- Calories: 366 Protein: 32.5g Carbs: 5g Fat: 25g Trout is as good or better tasting of fish as salmon at half the price and also provides a good quantity of omega fatty acids. HoffmanFit, LLC Page 57

59 Proteins Pita Pocket Tuna Salad Ingredients: Can albacore solid white tuna (4 oz) 1 tbsp. raisins (or chopped prunes or dates) 2 tbsp. chopped celery 2 tbsp. chopped pineapple 2 tbsp. Miracle Whip light dressing 1 tsp. Dijon mustard 1/2 pita pocket -Per Serving- Directions: Place ingredients into a small mixing bowl and thoroughly mix. Fill both halves of pocket with salad and serve. Calories: 299 Protein: 27.5g Carbs: 41g Fat: 4g HoffmanFit, LLC Page 58

60 Proteins Tropical Chicken Salad Ingredients: 6 oz. boneless chicken breast 2 cups chopped romaine lettuce ½ cup plain non-fat Greek yogurt ¼ cup chopped pineapple ½ cup orange cut in small pieces 1 tbsp. chopped pecans ¼ cup grape cut in halves (red or green) 2 tbsp. celery chopped Salt and pepper as desired Directions: Place all ingredients into small mixing bowl and thoroughly mix. Add salt and pepper as desired and serve. -Per Serving- Calories: 414 Protein: 57g Carbs: 31g Fat: 10g This is another staple high-protein salad that I often prepare. It makes for a great lunch choice during the hot summer months. HoffmanFit, LLC Page 59

61 Proteins Strawberry & Pecan Mixed-Green Salad With Chicken Breast Ingredients: 1 cup mixed green salad (any variety) 1 Medium tomato sliced 1/2 avocado sliced 4 large strawberries (1 cup) sliced 1 tbsp. pecans crushed 1 tbsp. olive oil 1/2 squeezed lemon 1 packet Truvia natural sweetener 6 oz. grilled chicken breast Directions: In a small bowl, pour squeezed lemon, olive oil and Truvia and mix. Place salad and remaining ingredients in a large salad bowl and pour dressing over salad. Top this salad with grilled chicken breast -Per Serving- Calories: 595 Protein: 56g Carbs: 28g Fat: 34.5g HoffmanFit, LLC Page 60

62 Proteins Baby Kale Salad With Salmon Ingredients: 6 oz. salmon 1 cup baby kale (any variety of greens) 1 cup cherry tomatoes, sliced 4 small broccoli florets Handful fresh blueberries 2 tbsp. olive oil Directions: Broil salmon for 7 minutes each side. Break into small pieces and let cool. Place salad into large salad bowl and add sliced tomatoes, broccoli and blueberries. Now place the salmon pieces on top of the salad. Squeeze juice of lemon into small bowl and mix with olive oil and then pour over salad and serve. -Per Serving- Calories: 560 Protein: 36g Carbs: 20g Fat: 38g HoffmanFit, LLC Page 61

63 Proteins Thai Chicken Salad Ingredients: 6 oz. of chicken breast (cut 1" cubes) 1 cup mixed green salad (any variety) 1 cup cherry tomatoes (halved) 1 cup cabbage chopped (green or red) 1/2 medium cucumber sliced 1 tbsp. olive oil 2 tbsp. Thai peanut dressing (Lighthouse brand) Directions: Place all ingredients into a large salad bowl, including the chicken. Top with the Thai peanut dressing and thoroughly mix so the dressing covers the ingredients and serve. Remember, the chicken breast used for this salad has already been cooked during one of your food prep sessions. -Per Serving- Calories: 438 Protein: 54g Carbs: 21g Fat: 19.5g Prep time: 10 min HoffmanFit, LLC Page 62

64 Proteins Sweet & Sour Chicken Ingredients: 1 lb. chicken breast (cut 1" cubes) 2 medium bell peppers (any color, cut 1" pieces) 1 tsp. fresh ginger grated 1/3 cup soy sauce 2 tbsp. honey 2 cloves minced garlic 1 medium onion chopped 1/2 fresh pineapple (cut 1" cubes, about 1 3/4 cups) 1/4 cup fresh cilantro chopped 1/2 tsp. crushed red pepper flakes (Serves 3) Directions: In a small bowl, whisk together soy sauce, honey, ginger, garlic, red pepper. Place chicken pieces in a large shallow platter and pour soy sauce mixture over chicken so thoroughly covered. Let it sit for about 30 minutes. Heat large skillet and add chicken with marinade and cook for about 5 minutes. -Per Serving- Calories: 258 Protein: 27.5g Carbs: 30g Fat: 2g HoffmanFit, LLC Page 63

65 Add bell peppers and onion and cook another 5 minutes until peppers are tender. Add pineapple and cilantro and cook 2 more minutes. Sprinkle chopped cilantro and serve. For those that desire this dish with brown rice, you can serve with one cup. Here's the amount of calories and macronutrients you would have to add to the above totals to determine total calories consumed with one cup of rice: Calories 218 Protein 4.5 g Carbs Fat 46 g 1.5 g The entire meal considering adding the brown rice would equal the following values: Calories 478 Protein 32 g Carbs Fat 78 g 3.5 g If you're already consuming a significant amount of carbs in your diet, I would recommend not adding the brown rice to this meal. You can see that it more than doubles the carb value by adding the rice. HoffmanFit, LLC Page 64

66 Proteins Whole Organic Chicken In Slow Cooker Ingredients: Organic chicken grill pack-includes 2 split breasts, 4 drumsticks 1 large onion chopped 3 large tomatoes (cut into wedges) 2 garlic cloves (Serves 4-6) Directions: Place all ingredients into slow cooker and add spices, salt and pepper to your liking. Cover with water and let cook on low heat for approximately 8-10 hours, depending on the type of slow cooker. -Per Serving- Calories: 196 Protein: 23g Carbs: 7g Fat: 9g You can cook before going to bed, or cook during the day while at work. Prep time is less than 10 minutes and you'll have an excellent source of protein that can be used for multiple style of lunches or dinners. Clean up is also minimal since everything is in one pot. HoffmanFit, LLC Page 65

67 Proteins Organic Hawaiian Burger Ingredients: 1/3 lb. Organic grass-fed ground beef 1/2 oz. Swiss cheese 1 pineapple slice 1/2 pita pocket bread Splash of teriyaki sauce Direction: Grill 1lb of organic, grass-fed beef, either on outdoor grill or stove to make three burgers Place cheese on burger so that it melts Add tomato and teriyaki sauce and place inside of pita pocket and serve Feel free to add any other topping like lettuce or mushrooms, or condiments like ketchup and mustard. -Per Serving- Calories: 497 Protein: 30.5g Carbs: 27g Fat: 23g HoffmanFit, LLC Page 66

68 Proteins Home-Made Italian Marinara Sauce With Chicken Ingredients: 1 can Italian peeled tomatoes (Cento) 2 cloves garlic crushed 12 black or Kalamata pitted olives (halved) 2 tbsp. olive oil Tabasco sauce (optional) Chicken dish Directions: In a sauce pan, pour olive oil and garlic cloves and sauté for a couple minutes on low heat. Open can of peeled tomatoes and break apart into small pieces into a medium bowl. Then pour the tomatoes in the sauce pan and let it cook on medium heat for 5-10 minutes. Add tobacco sauce if you like a more spicy sauce. Store sauce in a container in the refrigerator to use throughout the week for a variety of chicken or other meat dishes. -Per Serving- Calories: 372 Protein: 53g Carbs: 14g Fat: 9g HoffmanFit, LLC Page 67

69 Proteins Phytonutrient-Power Chicken Salad Ingredients: 6 oz. chicken breast (breaded & baked) 1 cup red cabbage chopped 1 cup broccoli florets chopped 4 cherry tomatoes 2 tbsp. dressing (any type-peanut dressing, olive oil & vinegar, ranch) Directions: Place all ingredients into salad bowl. Cut chicken breast into strips. Top with dressing and mix. -Per Serving- Calories: 365 Protein: 55.5g Carbs: 23.5g Fat: 7.5g All ingredients for salads like this have been prepared during one of your food prep sessions. Prep time for this dish is less than 5 minutes and provides some of the healthiest cancerfighting chemicals on earth. HoffmanFit, LLC Page 68

70 Proteins Protein Preparation For Storage (4lbs Chicken Tenders) Ingredients: 4 lbs. chicken breast tenders 1 cup bread crumbs (Progresso-plain) 2 large eggs (Serving size 6 oz.) Directions: Beat two eggs in a shallow bowl for use to coat chicken tenders with. Pour cup of bread crumbs in another shallow bowl to cover tenders after soaking in egg. Then place tenders on a large shallow baking pan and bake for 25 minutes. Then flip with tongs and let bake for another 25 minutes until golden brown. Remove from oven and let cool before placing into freezer bag for storage. -Per Serving- Calories: 230 Protein: 52g Carbs: 7g Fat: 3.5g Take individual sandwich bags and place two tenders in each bag so you have meal size portions already prepared to remove each time you need for a meal. Then place all the sandwich bags in a larger freezer bag for storage. Chicken tenders prepared with bread crumbs like this add extra flavor and texture and can be used for many types of dishes. Examples are salads, tacos, chicken Parmesan for Italian dishes. Parents who have children that love chicken nuggets from McDonald's may like these if you find a sauce to dip them in. Cut the tenders into bite-size pieces and introduce to your children because they are much healthier than from a restaurant or frozen brands from the supermarket. HoffmanFit, LLC Page 69

71 Vegetable Dishes Mashed Cauliflower 71 Chopped Brussels Sprouts With Sun-Dried Tomato 72 Broccoli Slaw 73 Shredded Brussels Sprouts Salad 74 Roasted Beets With Fresh Mint & Chèvre 75 Balsamic Roasted Brussels Sprouts 77 Marinated Beet Salad 78 3-C Salad (Cabbage, Carrot, Cucumber) 79 HoffmanFit, LLC Page 70

72 Vegetable Dishes Mashed Cauliflower Ingredients: Large head of cauliflower (or package of florets) ½ cup plain non-fat Greek yogurt ¼ cup grated Romano or parmesan cheese (Serves 4) Directions: How to cut cauliflower: Remove the leaves from the cauliflower. Cut around the underside of the head removing most of the core. Detach the florets where they join at the center. Separate the florets by cutting through the base to make smaller florets. Cut any size floret you like by simply cutting through stem and head of each floret. Fill Ziploc Zip n Steam bags with cauliflower and steam in microwave for 5 minutes each bag. Place steamed cauliflower in food processor with yogurt until creamy. Now place contents in a serving bowl and mix in grated cheese and salt and pepper as desired. This side dish can be eaten with every protein dish in my system. For most people, the consistency and flavor is almost the same as mashed potatoes yet has half the calories and is much higher in phytonutrients. You can prepare this side dish during one of your prep sessions and keep all week in the refrigerator without spoiling. -Per Serving- Calories: 80 Protein: 7.5g Carbs: 12g Fat: 1g HoffmanFit, LLC Page 71

73 Vegetable Dishes Chopped Brussels Sprouts With Sun-Dried Tomato Ingredients: Brussels sprouts (30 sprouts) ¼ cup sun-dried tomato in olive oil ¼ cup slivered almonds Fresh lemon (Serves 4) Directions: Steam Brussels sprouts either on a cook top or using zip lock microwave steamer bag. Cook top takes about 12 min. Place in fridge or freezer to cool for 10 min. Chop sprouts on a cutting board and throw into mixing bowl. Squeeze lemon and toss. Serve in bowl and sprinkle desired amount of sun-dried tomato and slivered almonds. -Per Serving- Calories: 170 Protein: 8g Carbs: 8g Fat: 19g No need to add extra olive oil because the sun-dried tomatoes already coated. HoffmanFit, LLC Page 72

74 Vegetable Dishes Broccoli Slaw Ingredients: 4 cups broccoli 4 cups red cabbage 4 oz Greek honey yogurt (Serves 4) Directions: Wash broccoli and cut up florets before placing in food processor. Finely slice red cabbage on cutting board. Fill food processor and quickly chop so broccoli and cabbage are in small pieces but not minced. Toss chopped pieces into mixing bowl and place remaining pieces into food processor until all chopped. Place 4 oz of Greek honey yogurt into mixing bowl with chopped broccoli and cabbage and thoroughly mix until yogurt has coated everything. Chill in fridge for 10 min and serve. -Per Serving- Calories: 90 Protein: 4g Carbs: 13g Fat: 2g HoffmanFit, LLC Page 73

75 Vegetable Dishes Shredded Brussels Sprouts Salad Ingredients: 1 tablespoon whole-grain mustard 3 tablespoons fresh lemon juice (from I to 2 lemons) coarse salt 1 ½ tablespoon pure maple syrup 2 tablespoon olive oil 8 ounces steamed Brussels sprouts, very thinly sliced (about 3 cups) 4 to 6 leaves Swiss chard or kale (preferably Lacinato), or a combination, stemmed and thinly sliced (3 cups) 1/3 cup raw hulled sunflower seeds, toasted (Serves 4) Directions: Stir together mustard, lemon juice, 3/4 teaspoon salt, and the maple syrup. Whisk in oil until emulsified. In a salad bowl, toss together BrusselsBrussels sprouts and chard. Add sunflower seeds and dressing, toss to coat. Serve immediately. -Per Serving- Calories: 195 Protein: 7g Carbs: 15g Fat: 12g HoffmanFit, LLC Page 74

76 Vegetable Dishes Roasted Beets With Fresh Mint & Chèvre Ingredients: 1 bunch of beets (3 large), any garden variety 1/2 cup fresh mint leaves, loosely packed 1/4 oz. chèvre, crumbled olive oil sea salt or kosher salt Directions: -Per Serving- Preheat oven to 375 F. If the leaves are still on your beets, twist them off leaving enough stem to use as a handle for peeling. Both beets and beet greens are extremely good for people with high blood pressure. Peel your beets using a vegetable peeler and chop evenly into bitesized cubes. Discard stems. Cubes should be approximately 3/4 to 1 inch on each side. Keep in mind that the larger your pieces, the longer they will take to cook. Add 1-2 tbsp olive oil to beets and toss to coat. Sprinkle beets with salt and place in a single layer in a large Pyrex baking pan. Place in oven on middle rack and roast until beets are tender and have a glazed-like appearance, stirring every 8-10 minutes. Roasting takes approximately 35 minutes. Calories: 130 Protein: 3g Carbs: 14g Fat: 5g HoffmanFit, LLC Page 75

77 When beets are finished roasting, transfer them to a large bowl, cover with plastic wrap and place in the refridgerator. Chill for at least 30 min, but 45 min. to 1 hr. is preferable. 5 minutes before the beets are done chilling, stack mint leaves on top of each other and chiffonade them by rolling lengthwise like a cigarette and slicing into thin ribbons. I like to cut the ribbons in half once by making a single cut through the middle of the pile along the vein of the leaves. Discard the stems. Using a fork, crumble a small amount of chèvre into a small bowl or plate and set aside. Sprinkle mint onto the beets and stir, leaving a few ribbons for garnish. Adjust salt to taste. Transfer beets and mint to a serving bowl and sprinkle with chèvre and remaining mint. Serve immediately. Be careful not to add the cheese directly to hot beets or it will melt and form an unattractive pink slime. It still tastes good, but it s better to avoid this problem by cooling the beets beforehand. An hour in the refrigerator works well, but if you are in a hurry you can get away with minutes in the freezer. This dish is very easy to scale for large batches, making it ideal for family or parties. HoffmanFit, LLC Page 76

78 Vegetable Dishes Balsamic Roasted Brussels Sprouts Ingredients: I m not giving exact amounts because you can adjust this easily based on how many people you are serving. A large serving size would be about 8 Brussels sprouts. Brussels sprouts olive Oil freshly Cracked Black Pepper sea Salt balsamic vinegar Directions: Preheat oven to 375. Trim the stem end off the rinsed Brussels sprouts, remove any bad leaves, then cut the sprout in half lengthwise. Place in a bowl (or large zip lock bag) and add enough olive oil to lightly coat them just a tablespoon or so again depending on how many you are making. Now sprinkle with the salt and pepper. -Per Serving- Calories: 130 Protein: 3g Carbs: 14g Fat: 5g Now add a tablespoon or two of balsamic vinegar about the same amount as the olive oil. Toss this all together well and place on a non-greased baking sheet cut side down. Place in oven and roast 20 minutes. Then turn the sprouts over, cooking for another 15 minutes. If your sprouts are large you may need a little more time. HoffmanFit, LLC Page 77

79 Vegetable Dishes Marinated Beet Salad Ingredients: 5 beets (about 1 pound without greens), trimmed and halved 1 garlic clove, smashed 1 tablespoon red wine vinegar 2 tablespoons olive oil coarse salt and freshly ground pepper 1/4 cup fresh mint leaves, coarsely chopped 1/4 cup crumbled goat cheese (about 2 ounce) (Serves 6) Directions: -Per Serving- Fill a large saucepan with 2 inches of water; set a steamer basket (or colander) inside pan, and bring to a boil. Place beets in basket, cover pot and reduce heat to a gentle simmer. Steam until beets are tender when pierced with the tip of a sharp knife, 30 to 35 minutes. Remove beets. When cool enough to handle, rub with paper towels to remove skins. Cut the beets into thin slices Combine beets, garlic, vinegar, oil, and 1 teaspoon salt; season with pepper. Toss to combine. Cover and refrigerate at least 3 hours, or up to overnight. When ready to serve, remove and discard garlic. Top beets with mint and goat cheese. Calories: 145 Protein: 4g Carbs: 10g Fat: 9g HoffmanFit, LLC Page 78

80 Vegetable Dishes 3-C Salad (Cabbage, Carrot, Cucumber) Ingredients: 1 cup cabbage chopped (green or red) 1 cup shredded carrots 1 cup cucumbers sliced 4 cherry tomatoes halved 2 tbsp.thai peanut dressing Directions: In a medium size mixing bowl, combine ingredients and add dressing. Thoroughly mix and serve. -Per Serving- Calories: 162 Protein: 3g Carbs: 28.5g Fat: 3g HoffmanFit, LLC Page 79

81 Mixed Green Salads Mixed Green Salad & Tomato 81 Strawberry & Pecan Mixed-Green Salad 82 Tuscan Kale Salad 83 Dual salads 84 HoffmanFit, LLC Page 80

82 Mixed Green Salads Mixed Green Salad & Tomato Ingredients: 1 cup (3 oz.) mixed green salad (any variety, including spinach) 1 medium sliced tomato 1 tbsp. olive oil ½ squeezed lemon or balsamic vinegar Salt and pepper Directions: Fill a large serving bowl with 3 oz. of any variety of dark green lettuce or spinach. Add tomato, and olive oil or balsamic vinegar and toss. Add salt and pepper as desired and serve. -Per Serving- Calories: 158 Protein: 1g Carbs: 8g Fat: 14g Find a salad that you enjoy eating and prepare this every day. It should be an absolute staple in the diet. You can add any variety of vegetable to this salad and eat unlimited quantities without concern. Just for an example, the lettuce in this salad only has 10 calories. It could be completely disregarded as far as calories are concerned. If you have a special dressing that you prefer to replace the olive oil and lemon or vinegar, you can do so as long as you measure with a tablespoon so that you know exactly how much you re consuming. I ve watched people consume over 400 calories of dressing without having a clue. HoffmanFit, LLC Page 81

83 Mixed Green Salads Strawberry & Pecan Mixed-Green Salad Ingredients: 1 cup mixed green salad (any variety) 1 Medium tomato sliced 1/2 avocado sliced 4 large strawberries (1 cup) sliced 1 tbsp. pecans crushed 1 tbsp. olive oil 1/2 squeezed lemon 1 packet Truvia natural sweetener Directions: In a small bowl, pour squeezed lemon, olive oil and Truvia and mix. Place salad and remaining ingredients in a large salad bowl and pour dressing over salad and serve. -Per Serving- Calories: 405 Protein: 6g Carbs: 28g Fat: 32g HoffmanFit, LLC Page 82

84 Mixed Green Salads Tuscan Kale Salad Ingredients: 4 cups kale (Lacinato is easy to find) 2 tbsp. olive oil ½ cup plain bread crumbs (Progresso) ½ cup grated Romano or parmesan cheese Fresh squeezed lemon Red pepper flakes to taste (optional) 2 cloves of garlic (optional) Salt & pepper (Serves 4) -Per Serving- Calories: 168 Directions: Remove mid-ribs of kale leaves with a knife or scissors. Chop remaining leaves into smaller pieces and place in a large mixing bowl. Mix together in a small mixing bowl the lemon juice, olive oil, salt and pepper, red pepper flakes and garlic (if desired). Pour over the kale and toss well. Add the bread crumbs and grated cheese and toss again before serving. Kale is in the category of a super food and is packed with cancer-fighting phytonutrients. This recipe is now my all-time favorite after a client of mine introduced me to it. If you don t like kale, give it a few tries because it will grow on you. If you want to save time and avoid washing and chopping kale, you can buy pre-washed organic baby kale in a container instead. Protein: 5g Carbs: 17g Fat: 9g HoffmanFit, LLC Page 83

85 Mixed Green Salads Dual salads Ingredient: Kale and cherry tomatoes Broccoli, red cabbage and shredded carrot (with tbsp. peanut dressing) Direction: See other recipes for preparation directions. You can consume as much of this as desired HoffmanFit, LLC Page 84

86 Snacks & Desserts Greek Banana Protein Pudding 86 Cottage Cheese With Baked Cinnamon Apple 87 Cinnamon Apple Yogurt 88 Blueberry Or Strawberry Protein Parfait 89 Cottage Cheese Almond Butter Spread 90 Protein Pancake With Greek Yogurt & Pecans (burrito style) 91 HoffmanFit, LLC Page 85

87 Snacks & Desserts Greek Banana Protein Pudding Ingredients: ¾ cup plain non-fat Greek yogurt ½ scoop vanilla protein powder ½ sliced medium banana 1 packet Truvia natural sweetener Directions: Slice banana and place all ingredients into small mixing bowl and thoroughly mix together and serve. -Per Serving- Calories: 220 Protein: 21g Carbs: 34g Fat: 0g This is my favorite snack when I have a craving for something sweet. It also works well for a on-the-go breakfast because you can prepare it the night before. HoffmanFit, LLC Page 86

88 Snacks & Desserts Cottage Cheese With Baked Cinnamon Apple Ingredients: ½ cup low fat cottage cheese ½ medium apple Dash of cinnamon Packet of Truvia sweetener Directions: Cut your apple into quarters for easier removal of the skin and core. Using half the apple, chop the pieces into smaller chunks and microwave in a small bowl for up to 90 seconds. Scoop your eight ounces of cottage cheese into your bowl of warm apple before sprinkling in cinnamon and your packet of Truvia natural sweetener, thoroughly mixing with a spoon. -Per Serving- Calories: 142 Protein: 13g Carbs: 11g Fat: 5g HoffmanFit, LLC Page 87

89 Snacks & Desserts Cinnamon Apple Yogurt Ingredients: 3/4 cup non-fat plain Greek yogurt 1/2 apple, peeled and chopped 1/2 scoop protein powder (vanilla) 1 packet Truvia natural sweetener Pinch of cinnamon Directions: Place ingredients into a small mixing bowl, thoroughly mix and serve. -Per Serving- Calories: 200 Protein: 31g Carbs: 17.5g Fat: 1g HoffmanFit, LLC Page 88

90 Snacks & Desserts Blueberry Or Strawberry Protein Parfait Ingredients: 3/4 cup plain non-fat Greek yogurt ½ scoop vanilla protein powder 1 cup sliced strawberries (or blueberries) 1 packet Truvia natural sweetener Directions: Place ingredients into small mixing bowl, thoroughly stir and serve. -Per Serving- Calories: 230 Protein: 22g Carbs: 32g Fat: 1g This is my favorite low-calorie dessert ever. Finding a dessert or snack that provides as much satiety as this one is hard to do. You can add a sprinkle of pecans to give it even more flavor. HoffmanFit, LLC Page 89

91 Snacks & Desserts Cottage Cheese Almond Butter Spread Ingredients: 3/4 cup low fat cottage cheese 1 tbsp. almond butter 1 packet Truvia natural sweetener Directions: Place all ingredients in a small mixing bowl and thoroughly mix so the almond butter is mixed in well. -Per Serving- Calories: 235 Protein: 24g Carbs: 9.5g Fat: 11g This is a great breakfast snack if you're in a hurry yet need to eat something quick. It also makes for a great dip alternative on vegetables because of the high-protein content from the cottage cheese. HoffmanFit, LLC Page 90

92 Snacks & Desserts Protein Pancake With Greek Yogurt & Pecans (burrito style) Ingredients: Protein pancake 1 tbsp. Greek yogurt 1 tbsp. Pecan pieces Directions: Take one pancake and spread tablespoon of honey Greek yogurt down center of pancake. Sprinkle tablespoon of pecans on top of yogurt and roll into a burrito-style wrap. -Per Serving- Calories: 225 Protein: 15g Carbs: 10g Fat: 15g Prep time: 3 min This is my favorite on-the-run breakfast with coffee, and late-night snack when I have a craving for something sweet. HoffmanFit, LLC Page 91

93 Food Ideas For Those On The Road Baked chicken breast Greek yogurt Protein powder and shaker Strawberries, bananas, apples, papaya Pecans Broccoli, cabbage, Brussels sprouts, spinach Almond butter Yam protein pancakes HoffmanFit, LLC Page 92