Post Workout Meals are to be eaten only after you have exercised (or during a cheat period). If your goal is fat loss I recommend that you begin by limiting your Post Workout Meals to once per week. Some individuals benefit from having a post workout re-feed twice per week but in the beginning it is best to keep carbohydrate intake on the low side for maximum fat loss. During a muscle building phase you should increase this to having a Post Workout Meal after each resistance training workout (ideally within 3 hours of training). These meals contain a variety of healthy carbohydrate foods and as such are best eaten when insulin sensitivity is heightened and glut 4 is active. NOTE: All of the following recipes are gluten free and non-fermented dairy free. Gluten and dairy products that are high in lactose are two of the most common food allergens. Removing these high allergen foods from your diet will reduce inflammation, improve digestion and assimilation of nutrients and improve body composition. In addition, please note the number of calories and servings for each recipe. You will notice that the meals have been segmented into four categories- breakfast, lunch, dinner and snacks. This is simply for organizational purposes only. Feel free to eat any of these meals or snacks at any time of the day- the only rule being that you must exercise prior to doing so.
BREAKFAST Breakfast Wraps with Egg & Kale 1 1/2 tablespoons extra-virgin olive oil 1 1/4 cups grape tomatoes, halved 1 large shallot, chopped 2 garlic cloves, chopped 5 kale leaves 1 teaspoon chopped fresh thyme 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper 1/4 cup chopped fresh basil leaves 1/4 cup hummus 4 large organic eggs 4 medium gluten free tortillas Cut off the stem of the kale leaf and discard. Then chop the kale into small pieces. Heat the oil over medium heat in a large non-stick skillet. Add the shallot, garlic, thyme, and tomatoes. Sauté for 4 minutes or until the tomatoes and shallot soften. Add the kale and sprinkle with the salt and pepper. Mix together until the kale shrinks but is still bright green, about 2 minutes. Stir in the basil and then remove from the heat. Take a large saucepan and add water to measure 2 inches deep. Bring the water to a rolling boil over high heat. Break each egg into a separate cup. Turn off the heat under the saucepan. Immediately slide each egg from its cup into a different part of the water (the whites will spread out). Let the eggs stand until the whites are set and the yolks are still very soft to the touch, 3 to 4 minutes. Then, using tongs, toast each tortilla directly over high heat about 15 seconds per side. Put the toasted tortillas on plates. Spoon 1 tablespoon of hummus on each tortilla and spread to cover. Spread out the kale mixture over the hummus. 1 continued
Lift each egg from the water and put the eggs on top of the kale. Slit the yolks and press on the eggs a bit so the yolks begin to run. Fold up the bottom of each tortilla and then fold in the sides, leaving the wraps open at the top. Per serving: 403 Calories, 19 g Protein, 50 g Carbohydrates, 5 g Dietary Fiber, 15 g Fat, Serves 4 Salmon & Broccoli Frittata 3 new potatoes 1 small head broccoli, cut into florets 2 skinless wild salmon fillets 1 tbsp extra vigin olive oil small handful mint, finely chopped 8 eggs, beaten Boil potatoes in a large pan for 10-12 mins, adding the broccoli pieces for the final 4 minutes until everything is tender. Drain well. Meanwhile, bake the salmon fillets in the oven at 400 F for 25 minutes. Heat the oil in a frying pan. Cut the potatoes into chunky slices, then quickly cook in the pan over a high heat until golden on the edges. Flake the salmon into large chunks and poke amongst the potatoes with the broccoli. Stir the mint and some seasoning into the eggs, then pour into the pan. Leave for 6 mins over a low heat until the sides are set. then flash fry to set completely and brown. Serve in wedges with lettuce leaves on the side. Per serving: 440 Calories, 34 g Protein, 21 g Carbohydrates, 18 g Fat, Serves 4 2
Vanilla-Almond Chia Breakfast Pudding 1 1/2 cup unsweetened almond milk 1/2 cup chia seeds 1/2 teaspoon vanilla extract 1 tablespoon raw honey or maple syrup Seasonal fruit for topping (blueberries, raspberries, blackberries, strawberries) 1 tablespoon almonds 1 tablespoon walnuts DIRECTIONS Combine almond milk, chia seeds, vanilla and honey in a bowl. Mix well until combined and the mixture begins to thicken. Store covered in the refrigerator overnight or for at least an hour. Stir well before serving and add a bit of water to the pudding if it becomes too thick. Top with fresh fruit and nuts. Per serving: 280 Calories, 15 g Protein, 35 g Carbohydrates, 7 g Fat, 30g fiber Serves 2 High Protein Breakfast Quinoa 1/2 cup quinoa 1 cup unsweetened almond, coconut, or hemp milk 1 very ripe banana, mashed 1/2 teaspoon cinnamon 2 egg whites 1 scoop vanilla protein powder 1/4 cup blueberries or raspberries 3 continued
Combine quinoa, almond milk, mashed banana, cinnamon and egg whites in a pan on medium heat. Increase heat to medium high and, stirring constantly, allow mixture to thicken (approximately 10 minutes) Reduce heat to low and slowly stir in protein powder Divide quinoa into two bowls and enjoy Per serving: 230 Calories, 30 g Protein, 25 g Carbohydrates, 4 g Fat, 5g Fiber Serves 2 Blueberry Protein Pancakes 1/2 cup almond milk, vanilla unsweetened 1 scoop protein powder (vegan or whey) 1/2 small banana 3/4 tbsp cinnamon 2 egg whites 1/4 cup blueberries DIRECTIONS Place the ripe banana in a bowl and mash into a paste. Then stir in the egg whites, sprinkle in the cinnamon, add in the protein powder & blueberries, and then pour in the almond milk. Stir together. Cook like regular pancakes on a griddle or a pan on medium-heat. Make 4 large pancakes and cook for 5 minutes. Top with maple syrup and blueberries. Per serving: 240 Calories, 30 g Protein, 20 g Carbohydrates, 5 g Fat Serves 2 4
Berry Protein Oatmeal 1 1/2 cups filtered water 1/4 teaspoon salt 1/4 teaspoon ground cinnamon 1 teaspoon honey or maple syrup 1 scoop vanilla protein powder (vegan or whey) 1/8 teaspoon vanilla extract, optional 3/4 cup gluten free oats 1/4 cup berries DIRECTIONS Combine the water, salt, and cinnamon in a small saucepan, and bring to a simmer over medium heat. Simmer 5 minutes, stirring constantly; add the honey, vanilla, protein powder and oats, and stir until combined. Cook over medium-low heat, stirring constantly, for 10 minutes, or until the oatmeal is thick and creamy. Serve hot and add berries on top. Per serving: 250 Calories, 25 g Protein, 25 g Carbohydrates, 4 g Fat, 5g Fiber Serves 2 5
Spinach Scrambled Eggs 2 large eggs sea salt Freshly ground black pepper 1 teaspoon olive oil 3 cups baby spinach 1/2 teaspoon crushed red pepper flakes 1 slice of gluten free bread DIRECTIONS Whisk 2 large eggs in a small bowl; season with salt and freshly ground black pepper and set aside. Heat 1 teaspoon olive oil in a medium non-stick skillet over medium heat. Add 3 cups baby spinach and cook, tossing, until wilted, about 1 minute. Add eggs; cook, stirring occasionally, until just set, about 1 minute. Sprinkle with crushed red pepper flakes. Serve with toasted gluten free bread Per serving: 185 calories, 8g total fat, 20 total carbs, 3g dietary fiber, 15g protein Serves 1 Oatmeal Flapjacks 1 + 1/8 cup oats (gluten free) 3/4 + 1/8 almond or coconut milk 3 eggs 3 egg whites 1 tsp cinnamon Place all ingredients in a bowl and mix together. Heat up a non-stick cooking pan (use a little coconut oil to heat the pan) 6 continued
Put half of the mixture into the cooking pan at a time. Cook the flapjack on a low heat, wait until it browns and then turn onto the other side and cook until it browns. Serve with blueberries and top with honey or maple syrup. Per serving: 340 Calories, 20 g Protein, 35 g Carbohydrates, 10g Fat, 4g Fiber Serves 1 High Protein Gluten Free Waffles 3 eggs 1/4 cup coconut milk 1 cup almond flour 1/4 teaspoon sea salt 1 teaspoon vanilla extract 1 teaspoon maple syrup 2 tablespoons coconut oil, melted DIRECTIONS Preheat waffle iron. In a medium bowl, whisk egg and coconut milk. Add almond flour and salt. Combine until smooth. Add melted coconut oil and vanilla. Mix well. Scoop 1/3 of the batter onto a preheated and greased waffle iron. Do not smooth the top of the batter before closing the top of the iron. Close the lid gently! Cook until golden brown. Top with Maple syrup. Per serving: 250 Calories, 20 g Protein, 25 g Carbohydrates, 10g Fat 7
Blueberry Protein Muffins 2 1/2 cups almond flour 1 Tablespoon coconut flour 1/4 teaspoon sea salt 1/2 teaspoon baking soda 1 Tablespoon vanilla extract 1/4 cup coconut oil 1/4 cup maple syrup 1/4 cup coconut milk 2 eggs 1 cup fresh or frozen blueberries 2-3 Tablespoons cinnamon 1 scoop vanilla protein powder Preheat oven to 350. Line a 12 count muffin tray. In a large bowl combine almond flour, coconut flour, proteins powder, salt, and baking soda and stir together. Add in coconut oil, eggs, maple syrup, coconut milk, and vanilla, and mix well. Add in blueberries and cinnamon. Distribute mixture into muffin tin. Sprinkle with additional cinnamon. Bake for 22-25 minutes. Per serving: 250 Calories, 20 g Protein, 35 g Carbohydrates, 10g Fat Serves 4-5 8
LUNCH Cucumber Shrimp & Noodles Dressing: 1 garlic clove, finely chopped 1/2 small red chilli, deseeded and finely chopped Salad: 1 tbsp honey juice of 2 limes 250g thin rice noodles 26 medium cooked tiger prawns, halved along their spine 1/2 cucumber, peeled & chopped 1 carrot, grated 6 spring onions, shredded handful coriander 1 tbsp roasted peanuts, chopped Dressing: Mash the garlic, chilli and honey together using a pestle and mortar. Add the lime juice and 3 tbsp water and stir together. Set aside. Place noodles into a bowl. Boil water and pour over noodles. Leave to stand for 10 mins until tender, then drain and divide between 2 bowls. Mix the prawns, cucumber, carrot and onion together and divide between the bowl. Finish by topping each salad with the herbs and peanuts, then pour over the dressing to serve. Per serving: 525 calories, 27 g proteins, 80g carbohydrates, 4 g fat, 2 g fiber Serves 2 9
Tuna, Asparagus & Bean Salad 1 large bunch asparagus 2 x 200g cans tuna chunked light, drained (Note: lowest mercury tuna) 2 x 400g cans white beans in water, drained 1 red onion, very finely chopped 2 tbsp capers 1 tbsp extra virgin olive oil 1 tbsp balsamic vinegar 2 tbsp tarragon, finely chopped In a large pan of boiling water, cook asparagus for 4-5 mins until tender. Drain well, cool under running water, then cut into finger-length pieces. Toss together the tuna, beans, onion, capers and asparagus in a large serving bowl. Mix the oil, vinegar and tarragon together, then pour over the salad. Chill until ready to serve. Per serving: 275 calories, 33 g proteins, 26g carbohydrates, 5 g fat, 8 g fiber Serves 4 10
Grilled Chicken with Greek Quinoa 2 cups quinoa 1 1/2 tablespoons coconut butter 1 red small chilli, deseeded and finely chopped 1 garlic clove, crushed 400g chicken mini fillets 1 1/2 tbsp extra-virgin olive oil 300g vine tomatoes, roughly chopped 12 pitted black kalamata olives 1 red onion, finely sliced 1 bunch mint leaves, chopped juice and zest ½ lemon Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly. Meanwhile, mix the coconut butter, chilli and garlic into a paste. Toss the chicken fillets in 2 tsp of the olive oil with some seasoning. Lay in a hot pan or grill and cook for 3-4 mins each side or until cooked through. Transfer to a plate, dot with the spicy butter and set aside to melt. Next, place the tomatoes, olives, onion, and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken fillets on top, drizzled with any chicken juices. Per serving: 460 calories, 35 g proteins, 35g carbohydrates, 9 g fat, 2 g fiber Serves 4 11
Chicken & Rice Soup 4 cups low-sodium chicken broth (gluten free) 1/3 cup long-grain basmati rice 2 skinless, boneless chicken breast halves 1 carrot, peeled and diced 1 celery stalk, diced 1 zucchini, diced 2 garlic cloves, sliced 1/2 tsp dried thyme & parsley or 1 teaspoon minced fresh salt and ground pepper juice of 1/2 fresh lemon Combine the broth, rice, and 2 cups water in a saucepan. Place over medium heat and bring to a boil. Add the chicken to the saucepan and reduce the heat to low. Simmer the chicken, uncovered, until cooked through, 10-12 minutes. Using tongs, lift the chicken pieces out of the broth and put them on a plate. Set aside to cool. Stir the carrot, celery, zucchini, garlic, and thyme into the saucepan. Raise the heat to medium and cook until the vegetables are softened and the rice is tender but not mushy, about 10 minutes. Taste the broth and season with salt and pepper to taste and lemon juice. Shred the chicken or cut it into small pieces and add it back to the simmering soup. Cook until heated through, about 5 minutes. Vegetarian Soup Option: Omit the chicken and substitute vegetable broth for the chicken broth. Throw in some more vegetables, such as tomatoes, mushrooms, peas, corn, baby spinach, or asparagus. Per serving: 285 calories, 6 g fat, 4 g fiber, 25g protein, 20g carbs Serves 4 12
Avocado, Kale & Bean Sandwich 4 tablespoons extra virgin olive oil, divided 1/4 cup balsamic vinegar 2 tablespoons Dijon mustard 1/2 teaspoons dried thyme or tarragon 1 pound kale, stems and center ribs discarded 1 cup canned fava, garbanzo or cannellini beans, drained and rinsed 1 garlic clove 8 slices gluten free bread 1 ripe avocado, sliced In a small bowl, combine 2 tablespoons oil, vinegar, mustard, thyme and 1/4 cup water; season with salt and pepper. Mix well until combined. Chop kale leaves into thin strips. Toss in a bowl with vinaigrette. In a food processor, blend beans, garlic and salt to taste for less than a minute. Add remaining 2 tablespoons oil slowly, blending, until mixture is smooth. Spread 1 slice bread with 1/4 bean spread; top with 1/4 kale, 1/4 avocado and another bread slice. Repeat with remaining bread, spread, kale and avocado. Per serving: 453 calories, 23 g fat, 4 g saturated fat, 49 g carbohydrate, 11 g fiber, 16 g protein Serves 4 13
Vegan Egg Salad Sandwich 1 12 oz package of extra firm tofu, squeezed to remove excess liquid (note: can use 4 eggs hard boiledgrated instead of tofu) 1/2 cup vegan mayonnaise (see below for ingredients & recipe) 1/4 tsp sea salt 3 tsp yellow mustard 1/2 tsp turmeric 1/3 tsp powdered garlic 1/3 tsp powdered onion 1 stalk celery, minced 1 dill pickle, minced 1/4 tsp curry powder 3 slices of gluten free bread or 6 large gluten free crackers Vegan mayonnaise 1 cup extra virgin olive oil 1/2 cup coconut milk 3/4 tsp salt 1 1/2 tsp lemon juice 1/4 tsp ground mustard or prepared mustard Vegan mayonnaise Directions: Combine all ingredients except lemon juice in the food processor or blender, blending until smooth. Slowly add the lemon juice until the mixture thickens and tastes as desired. Add salt and mustard to taste Vegan Egg Salad Directions: Combine all ingredients in a bowl and blend well with a fork, adding additional mustard, and salt to taste. Place toasted bread or crackers on a plate and top with vegan egg salad. Per serving: 215 calories, 9g total fat, 25g carbs, 4g dietary fiber, 20g protein Serves 3 14
Barbecue Turkey Sandwich 1 small red onion, thinly sliced 1 cup finely shredded red cabbage 1/4 cup balsamic vinegar 1 pound thickly sliced cooked turkey meat, cut into thin strips 2/3 cup barbecue sauce 1/4 cup chicken broth (gluten free) 4 slices gluten free bread, toasted Combine onion, cabbage and vinegar in medium bowl and set aside. Combine turkey, barbecue sauce, and broth in medium non-stick skillet. Bring to simmer over medium heat. Reduce heat to low; simmer until heated through, stirring often, about 5 minutes. Arrange bread slices on plates. Spoon turkey mixture onto buns. Using tongs, pile pickled-onion mixture atop turkey. Per serving: 403 calories, 8 g fat, 45 g carbohydrate, 3g fiber, 40g protein Serves 4 Spicy Salmon Quinoa Salad 1 onion, sliced 1 large red pepper, sliced 1 tbsp olive oil 1 red small chilli, finely chopped 1 cup quinoa 20 cherry tomatoes, halved handful black olives, chopped 225g canned wild salmon pinch of sea salt & pepper 15 continued
Fry the onion and peppers in the oil until soft. Add the chilli and cool slightly. Cook quinoa according to directions on package. Combine quinoa, onion mixture, cherry tomatoes, olives and salmon together. Divide between 4 plates, drizzle with a little extra virgin olive oil. Top with salt and pepper and serve. Per serving: 298 calories, 17 g proteins, 28g carbohydrates, 15g fat,7 g fiber Serves 4 Lentil & Ham Salad 250g ham, shredded 400g can lentils, drained 2 carrots, finely diced 4 celery sticks, finely diced handful parsley, finely chopped Dressing: 2 tbsp olive oil 2 tbsp Balsamic vinegar 1/2 tsp honey 1 tsp mustard pinch of sea salt & pepper Combine the salad ingredients in a large mixing bowl. To make the dressing, whisk together the ingredients with 1 tbsp water and seasoning. Pour the dressing over the salad and stir well to combine. Per serving: 400 calories, 30 g proteins, 24g carbohydrates, 15g fat, 9 g fiber Serves 2 16
Pesto Chicken Sandwich 2 tablespoons extra-virgin olive oil 1 large red pepper, sliced 1 small red onion, sliced 8 slices of gluten free bread 2 grilled boneless, skinless chicken breasts, sliced 4 tablespoons basil pesto (dairy free) 4 large lettuce leaves Heat oil in a large skillet over mediumhigh heat. Add onions & peppers and cook for 5 minutes. Place 4 slices of bread on a plate and top with chicken and onion & pepper mixture. Add lettuce on top. Spread 1 tablespoon of pesto on each of the remaining 4 bread slices, and place on top of each sandwich. Per serving: 560 calories, 30g protein, 25g carbohydrates, 15g fat, 7g fiber Makes 4 servings Prep time 15 minutes. 17
DINNER Red Snapper Supreme 3 medium red potatoes, thinly sliced 1/4 medium white onion, thinly sliced 2.5 tablespoons extra virgin olive oil 6 garlic cloves, sliced 3 tablespoons chopped parsley 4 sprigs thyme 4 sprigs rosemary 1 tsp sea salt 1 tsp pepper 4 red snapper fillets (6 ounces each) 12 thin slices lemon 1 cup dry white wine 3/4 cup clam broth 3 canned Roma tomatoes, diced 1/3 cup pitted kalamata olives, chopped Juice of 1 lemon Heat oven to 400. Heat oil in a large oven safe skillet. Add sliced potatoes; cover and cook for 10 minutes or until tender. Add onion, garlic, thyme and rosemary; season with salt and freshly ground black pepper. Cover and cook for 5 minutes or until vegetables soften. In skillet, form potato mixture into four mounds. Season fish with salt and black pepper; place a fillet on each potato mound and top with lemon slices. Increase heat to high; when pan 18 continued
sizzles, add wine and cook until liquid reduces by half, 2 minutes. Add broth and bring the sauce to a boil. Cover and bake for 8 minutes. Remove fish and vegetables and transfer to 4 plates; reserve broth in pan. Return pan to stove top over high heat and reduce broth, 1 to 2 minutes. Add tomatoes, olives, parsley and juice to taste; cook for 10 minutes or until sauce is thick. Drizzle over fillets. Per Serving: 420 calories, 15 g fat, 19 g carbs, 3 g fiber, 38 g protein Serves 4 Sundried Tomato & Chicken Pasta 2 tablespoons extra-virgin olive oil 1 cup sliced fresh shiitake mushrooms, stemmed 2 garlic cloves, minced 1/8 teaspoon dried crushed red pepper 2 cups canned low-salt chicken broth (gluten free) 8 cups coarsely chopped kale (about 1 large bunch) 2 cups brown rice paste - penne 2 cups 3/4-inch pieces skinless roasted chicken 1/4 cup thinly sliced drained oil-packed sun-dried tomatoes DIRECTIONS In a large skillet warm oil over medium heat. Add mushrooms and sauté for 4 minutes or until tender. Add garlic and crushed red pepper and stir 1 minute. Add broth and bring to boil. Stir in kale; cover and cook 5 minutes. Uncover and cook until kale is tender, stirring often, about 3 minutes longer. Season with salt and pepper. Cook pasta in a large pot of boiling water until just tender but still firm to bite. Drain and return to pot. Add kale mixture, chicken, and sun-dried tomatoes. Stir over medium heat until chicken is heated through, about 3 minutes. Season with salt and pepper. Per serving: calories, 385; total fat, 13 g, 50 carbohydrates, 30g protein Serves 4 19
Coconut Shrimp stuffed Peppers 4 teaspoons coconut oil 1 tablespoon chopped fresh ginger 4 teaspoons chopped garlic 1/4 cup chopped fresh basil 1 cup jasmine rice, rinsed and drained 3/4 cup light coconut milk 1 teaspoon finely grated lime zest 1 teaspoon honey 3/4 teaspoon sea salt 1/4 teaspoon ground black pepper 1 pound medium shrimp, thawed if frozen, peeled and deveined 4 medium red bell peppers 2 tablespoons fresh lime juice 1/3 cup roughly chopped roasted, unsalted cashews Heat oven to 350. Heat oil in a medium pan over medium heat. Sauté ginger and garlic, 1 minute. Add rice and cook, 2 minutes. Add coconut milk, 1 1/4 cups water, zest, honey, salt and black pepper and bring to a low boil; stir and cover. Reduce heat to simmer, 10 minutes. Stir in shrimp; cover and cook for 5 minutes or until shrimp are opaque. In a large pot, bring 8 inches of water to a low boil. Cut off top of each bell pepper and remove ribs and seeds. Boil peppers and tops for 5 minutes or until slightly soft. Place upside down on a paper towel lined plate. Stir juice, basil and cashews into rice mixture. Place bell peppers open side up in a baking dish with tops alongside; stuff with rice mixture. Pour an inch of water in bottom of dish. Cover with foil and bake for 15 minutes until warm. Per serving: 425 calories, 15 g fat, 51 g carbohydrate, 3 g fiber, 22 g protein Serves 4 20
Beef Stuffed Sweet Potatoes 4 medium sweet potatoes 2 teaspoons extra virgin olive oil 1/2 cup finely chopped onion 2 teaspoons finely chopped garlic 1 teaspoon ground cumin 1/2 teaspoon ground cinnamon 12 ounces lean ground beef 1/4 cup dry wine 3/4 cup canned crushed tomatoes 1 tablespoon dried cranberries, chopped 1/4 cup green olives, sliced 1 tablespoon capers 1/4 teaspoon sea salt 2 tablespoons chopped fresh cilantro Heat oven to 425. Pierce potatoes all over with a fork and place on an aluminum foil lined baking sheet; bake for 50 minutes or until tender. Heat oil in a large skillet over medium heat. Cook onion for 4 minutes or until soft. Add cumin, cinnamon, and garlic and cook for 1 minute. Add beef and cook through for 5 minutes. Add wine and cook for 2 minutes, stirring. Add tomatoes, cranberries, capers, olives, and salt; reduce heat and simmer, 5 minutes; stir in chopped cilantro. Slice open potatoes and mash insides with a fork; divide beef mixture and cilantro leaves among potatoes. Per serving: 448 calories, 12 g fat, 57 g carbohydrate, 9 g fiber, 22 g protein Serves 4 21
Lamb & Squash Pasta 5 cups fresh peeled cubed butternut squash 2 tablespoons extra virgin olive oil 1/2 pound of ground lamb 2 1/2 cups chopped onions 3 large garlic cloves, minced 2 teaspoons ground cumin 1/4 teaspoon ground cinnamon 1/8 teaspoon cayenne pepper 1 cup canned crushed tomatoes with added puree 2 cups low-salt chicken broth (gluten free) 1 cup of brown rice penne pasta 1/2 cup chopped fresh cilantro, divided DIRECTIONS Preheat oven to 450 F. Toss squash with 1 tablespoons oil in large bowl. Sprinkle with salt and pepper. Move the squash to a baking sheet. Roast for 30-35 minutes, until tender and brown around edges, using a spatula to turn occasionally. Remove from oven and set aside. Heat 1 tablespoon oil in large skillet over medium-high heat. Add lamb and onions; sauté for 7-8 minutes or until lamb browns and onions soften. Add garlic, cumin, cinnamon and pepper and stir 1 minute. Stir in tomatoes, then broth and bring to boil. Reduce heat; simmer until mixture thickens, about 5 minutes. Stir in squash. Season with salt and pepper. Cook pasta in large pot of boiling salted water until al dente, stirring occasionally. Drain, reserving 1 cup cooking liquid. Return pasta to pot. Add lamb mixture, half of cilantro, and toss. Add reserved cooking liquid by 1/3 cups to moisten. Season with salt and pepper. Transfer pasta to bowl. Sprinkle with remaining cilantro. Per serving: 500 calories, 15 g fat, 58g carbohydrates, 9.5 g dietary fiber, 27 g protein Serves 4 22
Thai Basil Beef 2 tablespoons coconut oil, divided 6 garlic cloves, thinly sliced 2 red chillies, thinly sliced, seeded for less heat if desired, divided 1 pound ground beef 1/2 teaspoon sea salt 1/2 teaspoon freshly ground pepper 1/2 cup low-sodium chicken broth (gluten free) 3 cups fresh basil leaves, divided 2 medium carrots, julienned or coarsely grated 2 scallions, thinly sliced 4 tablespoons fresh lime juice, divided 2 tablespoons gluten free soy sauce 1 tablespoon fish sauce 1 teaspoon honey 1 cup steamed rice and lime wedges (for serving) DIRECTIONS In a large skillet, heat 1 tablespoon oil over high heat. Add garlic and 1 chilli and cook, stirring, about 30 seconds. Add beef, season with salt and pepper, and cook, breaking up with a spoon, until cooked through 8 10 minutes. Add broth and 2 cups basil and cook, stirring, until basil is wilted, about 2 minutes. Toss carrots, scallions, 1 tablespoon lime juice, and remaining chilli, 1 cup basil leaves, and 1 tablespoon oil in a small bowl. Mix soy sauce, fish sauce, honey, and remaining 3 tablespoons lime juice in another small bowl. Top rice with beef and drizzle with soy dressing. Serve with lime wedges. Per serving: 240 calories, 12 g fat, 2 g fiber, 35g protein, 50g carbohydrates 23
Spicy Vegetarian Chilli 2 tablespoons extra virgin olive oil 1 onion, chopped 2 carrots, peeled, thinly sliced 1 red bell pepper, seeded, chopped 1 small jalapeño chilli, seeded, minced 1 28-ounce can crushed tomatoes with added puree 3 cups water 2 15-ounce cans black beans, rinsed, drained 2 15-ounce cans kidney beans, rinsed, drained 2 tablespoons white wine vinegar 5 garlic cloves, minced 2 tablespoons chilli powder 1 1/2 teaspoons ground cumin 1 1/2 teaspoons ground coriander 1/2 teaspoon ground cinnamon DIRECTIONS in a large pot, heat 2 tablespoons olive oil over medium-high heat. Add onion, carrots, red bell pepper, and jalapeño and sauté for 8 minutes or until onion and carrots are almost tender. Add tomatoes, 3 cups water, beans, white wine vinegar, garlic, and spices. Bring to boil. Reduce heat to medium-high and cook, uncovered for 20 minutes. Per serving: 450 calories, 7 g fat, 25 g fiber, 25g protein, 60g carbohydrates 6 servings 24
Braised Chicken and Artichoke 8 boneless, skinless chicken thighs, trimmed of excess fat Sea salt Freshly ground black pepper 3 tablespoons extra-virgin olive oil 1 yellow onion, diced 3 cloves garlic, thinly sliced 1 teaspoon turmeric 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander pinch red pepper flakes 1 cinnamon stick, or 1/4 teaspoon ground cinnamon 1 bay leaf 2 cups organic chicken broth (gluten free) 2 teaspoons grated lemon zest 3 tablespoons freshly squeezed lemon juice 1 cup canned chickpeas, drained, rinsed, and mixed with a spritz of lemon juice and a pinch of salt 8 artichoke hearts, jarred 1/2 cup pitted green olives 2 teaspoons lemon zest 2 tablespoons chopped fresh mint or cilantro 1 cup brown rice 1/2 teaspoon saffron 1/2 teaspoon ginger DIRECTIONS Season chicken with salt and pepper. In a large pot, heat the olive oil over medium-high heat. Add the chicken, and cook for 3 minutes or until well browned on each side. Transfer to a plate. Decrease the heat to medium. Add the onion and a pinch of salt and sauté until soft and slightly golden, about 5 minutes. Add the garlic and sauté for 1 minute. Add the turmeric, cumin, coriander, red pepper flakes, cinnamon stick, and bay leaf and cook, stirring, about 1 minute. Pour in 1/4 cup of the broth and stir. Add in a pinch of salt and cook until the liquid is reduced by half. Stir in the remaining 1 3/4 cups of broth, the lemon zest, and 2 25 continued
tablespoons of the lemon juice. Decrease the heat to medium-low, cover, and simmer for 15 minutes. Add the chicken, chickpeas, artichoke hearts, and olives and stir gently to combine. Increase the heat to mediumhigh and simmer uncovered, stirring occasionally, until the chicken is heated through, about 5 minutes. Stir in the remaining tablespoon of lemon juice. Serve with steamed brown rice topped with saffron and ginger. Per serving: Calories: 395; Total Fat: 20 g Carbohydrates: 35g; Protein: 33.5 g; Fiber: 5 g Serves 4 Grilled Halibut with Quinoa Pilaf 3 cloves garlic, finely minced 1/3 cup extra-virgin olive oil 1/4 cup fresh lemon juice 1 tablespoon balsamic vinegar a pinch of cayenne pepper or hot red pepper flakes (optional) 1/2 teaspoon ground cumin 1/2 teaspoon basil 1/2 teaspoon oregano 1/2 teaspoon thyme freshly ground black pepper 2 pounds fish steaks- note avoid fish high in mercury like tuna or swordfish lemon wedges for garnish 2 tablespoons coconut oil 1 onion, finely chopped 1 small red bell pepper, finely chopped 1 clove garlic, minced 1 carrot, shredded 1 cup quinoa, rinsed and drained 26 continued
1 1/4 cup vegetable broth (gluten free) 1/4 cup pistachios, toasted 1/2 teaspoon lemon zest 1/4 teaspoon sea salt DIRECTIONS FISH Combine all the ingredients except fish and lemon wedges and mix well. Using a pastry brush, paint the fish steaks on both sides and set them aside, lightly covered with a piece of aluminum foil, to marinate for at least 30 minutes. Brush olive oil onto the cooking surface. Arrange the fish steaks on the grill and cook for about 4 to 5 minutes on each side, turning once. Fish should be opaque all the way through. The remaining marinade should be heated just to the boiling point and drizzled over the cooked fish. Directions Quinoa Pilaf Heat coconut oil over medium heat in a saucepan. Sauté onion and pepper for 5 minutes. Add carrots and garlic and cook for 1 minute. Add the broth and bring to a boil. Stir in quinoa, cover and reduce heat to low. Simmer for 15 minutes, then remove from heat and add in salt, lemon zest and pistachios. Per serving 500 calories, 33g protein, 15g fat, 20g carbs 3 g fiber Makes 7 servings Spiced Seared Scallops Sauce: 5 large or 10 medium scallops 2 tablespoons coconut oil 1/4 teaspoon salt 1/3 teaspoon pepper 3 tablespoons coconut oil 1 tablespoon fish sauce 1/2 juice of a lime 27 continued
2 tablespoons fresh chopped basil 1 tablespoon coriander 1/4 teaspoon red chilli flakes 1/4 teaspoon cayenne pepper 2 cloves garlic, minced 2 tablespoons coconut milk brown rice pasta 4 lime wedges Rinse scallops and pat dry (note: ensure scallops are very dry). Place on a clean dry plate. Warm large skillet over medium-high heat and add 2 tablespoons of oil to skillet. Place scallops onto skillet, top with salt and pepper and cook for 2 minutes per side. Note: larger scallops require 3-4 minutes per side. Turn the scallops and season again with pepper. Both sides should have a crispy browed crust. Remove scallops from the skillet and place on a paper towel to drain. Place sauce ingredients in a sauce pan over medium-high heat. Warm the sauce for 1-2 minutes stirring occasionally. Cook pasta according to directions. Place scallops over pasta and drizzle with sauce. Garnish with basil, coriander and lime wedges. Per serving: 325 calories, 23 g proteins, 30g carbohydrates,15 g fat, 2 g fiber Makes 2 servings prep time 8 minutes total time 18 minutes 28
SNACKS Cranberry Granola Bars 2 cups rolled oats- gluten free 1/2 cup crushed walnuts 1/2 cup dried cranberries 4 tbsp chia seeds 4 scoops vanilla protein (vegan or whey) 2 tbsp honey 1/4 tsp salt 1/4 tsp vanilla extract 1/2 cup pure maple syrup (no added sugar) In a large bowl combine the oats, walnuts, chia seeds, and whey protein. Add the honey, syrup, vanilla, and salt. Stir until everything is thoroughly mixed. Coat a large baking pan with olive oil and place the mixture into the bottom of the dish. Extend the mixture over the entire dish evenly Bake at 350F for 10 minutes. Per serving: 240 Calories, 20 g Protein, 27 g Carbohydrates, 7g Fat, 5g Fiber Serves 8 29
Very Berry Shake 1 cup frozen raspberries 1/2 cup frozen blackberries 1/2 cup frozen blueberries 1/2 cup non-fat plain yogurt 1 scoop vanilla whey protein 1 cup ice 1/2 cup water Combine all of the ingredients in a blender and blend on medium-high until smooth. Per serving: 375 Calories, 30 g Protein, 50 g Carbohydrates, 3g Fat, 10g Fiber Serves 1 Goji Berry Brownies 1.5 cups gluten free oat flour 1 cup almond flour 5 scoops chocolate protein powder 1/2 cup honey 1/3 cup goji berries 2 tsp baking powder 1 tsp cinnamon 1/2 tsp salt 2/3 cup non-fat plain yogurt 1/3 cup applesauce, unsweetened 1 tbsp coconut butter 30 continued
Mix flour, baking powder, cinnamon, goji berries, and salt in a large bowl. In a food processor, combine the yogurt, applesauce, and oil, and mix on low. Add the protein powder into this mixture, until thoroughly blended. Pour this mixture into the bowl of dry ingredients, and then add the honey, and stir together until everything is mixed well. Pour the mixture into a large cooking dish, and bake at 350-degrees F for 10-12 minutes Per serving: 307 Calories, 30 g Protein, 50 g Carbohydrates, 5g Fat, 6g Fiber Serves 6 Banana Berry Blast Smoothie 1 medium banana 1 cup strawberries (frozen or fresh) 1 cup coconut or almond milk 1 scoop strawberry protein (vegan or whey) 1 cup ice Combine all of the ingredients except protein powder in a blender and Blend on medium-high for 20 seconds or until smooth. Add protein powder and blend for an additional 10 seconds Per serving: 355 Calories, 30 g Protein, 55 g Carbohydrates, 3g Fat, 6g Fiber Serves 1 31
Apple Pie Smoothie 1 scoop vanilla protein (vegan or whey) 1 tsp ground cinnamon 2 tbsp ground flaxseeds 1 cup applesauce, unsweetened 1 tbsp honey 1 cup ice Combine all of the ingredients except protein powder in a blender and blend on medium-high for 20 seconds or until smooth. Add protein powder and blend for an additional 10 seconds. Per serving: 340 Calories, 30 g Protein, 55 g Carbohydrates, 4g Fat, 6g Fiber Serves 1 Coconut Cranberry Protein Bars 1 cup hemp seeds 5 scoops vanilla protein powder (vegan or whey) 1/2 cup flaxmeal 1/2 cup dried cranberries 1/3 cup coconut butter 1 1/2 cups unsweetened shredded coconut 1/8 teaspoon stevia 1/8 teaspoon sea salt Place hemp, flaxseeds and cranberries in a food processor and blend. Add in coconut butter, shredded coconut, stevia and salt. 32 continued
Place mixture in a baking dish and refrigerate for a minimum of 2 hours. Then serve Per serving: 310 Calories, 30 g Protein, 45 g Carbohydrates, 15g Fat, 6g Fiber Serves 6 Blueberry Protein Muffins 2 cups almond flour 1/2 cup coconut flour 1/4 cup unsweetened applesauce 1/2 cup honey 1/2 teaspoon baking soda 1/8 teaspoon salt 3 organic eggs 2 scoops vanilla protein powder 1/3 cup blueberries Place flour into a large mixing bowl and add eggs and honey and mix together thoroughly. Add applesauce, blueberries, baking soda and salt. Blend all together until smooth. Line cupcake tins with paper cupcake liners. Spoon batter into cupcake tins. Bake at 375F for 15-20 minutes. Per serving: 290 Calories, 30 g Protein, 50 g Carbohydrates, 5g Fat, 6g Fiber Serves 6 33
Apple Cinnamon Rice Cake 1/2 cup brown rice flakes (gluten free) or quinoa flakes 3/8 cup 3 egg whites 1 egg 2 tbsp raisins 1 apple 1 tsp cinnamon 1 tbsp honey 1 3/4 cups almond or coconut milk 1/2 cup protein powder- vanilla (vegan or whey) Boil the rice with 300 ml milk until it becomes thick. Place the raisins in some lukewarm water for a 3 minutes Peel the apple and cut into small pieces Sprinkle the apple pieces with cinnamon Mix the protein powder with 100 ml milk Mix the apple and cinnamon together with the milk and protein powder and the egg whites and egg. Once the rice flakes & milk mixture has cooled down, combine it with the rest of the ingredients Add a bit more cinnamon Place the mixture onto a baking tray and bake for 30 minutes at 300 F Cut into 6 pieces and serve Per serving: 150 Calories, 15 g Protein, 20 g Carbohydrates, 2g Fat, 2g Fiber Serves 6 34
Banana Burst 1 ripe banana, mashed 1 large organic egg 1 tsp coconut butter 1/4 tsp cinnamon 1 tbsp honey or maple syrup In a bowl, mix the banana, cinnamon and egg together. Heat coconut butter on a skillet over medium heat. Add banana egg mixture onto the skillet and brown on each side. Serve hot with honey or maple syrup. Per serving: 300 Calories, 10 g Protein, 27 g Carbohydrates, 10g Fat, Serves 1 Almond Banana Protein Pie 1 1/3 cups Greek yogurt (fat free) 2 medium bananas 2/3 cup protein powder - vanilla or chocolate 3 eggs 3 1/2 tablespoons almond butter Pre-heat the oven at 180 C Mash the bananas Place all ingredients in a bowl and mix together Pour the mixture into a baking tray Per serving: 70 Calories, 8 g Protein, 5 g Carbohydrates, 2g Fat, Serves 20 Bake in the oven for 40 minutes at 180 C Let the cake cool off before serving 35