High protein pork recipe

Italian Baked Pork

Servings: 4

Prep Time: 2 – 5 mins
Cooking Time: 30 – 35 mins

(Per Serving)

Calories: 230
Protein: 39 grams
Carbohydrates: 0 grams
Fat: 8 grams

Ingredients

• 2 pork tenderloins, trimmed of excess fat (12 ounces each)
• 1 tablespoon extra-virgin olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 teaspoon fennel seed, crushed
• 1 clove garlic, finely chopped

Method 

1. Preheat the oven to 375°F and coat a baking dish in cooking spray.
2. In a small mixing bowl, combine the oil and seasoning and mash together
with the back of a spoon until it becomes a paste. Place the pork in the baking
dish and apply the paste evenly.
3. Place the pork in the oven and roast for 25 – 35 minutes or until desired
doneness. I personally like this dish to have a slight amount of pink in the
center, which is about 160°F on a meat thermometer.

Vegetable Sauté

Servings: 6

Prep Time: 5 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 46
Protein: 2 grams
Carbohydrates: 5 grams
Fat: 3 grams

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cloves garlic, crushed
• 2 medium zucchini, cut in half, then into sticks
• 2 cups grape tomatoes
• 3 cups baby spinach
• 1 tablespoon fresh lemon juice
• pinch of ground black pepper

Method 

1. Heat the oil in a pan on medium-low heat. Add the garlic and cook for 1
minute, stir in the zucchini and raise the heat to medium.
2. Cook for 3 – 4 minutes, stir in the tomatoes, cook for another minute, then
stir in the spinach. Cook for another 3 – 4 minutes, then stir in the lemon
juice and black pepper.

Cajun Pork Chops

Servings: 4

Prep Time: 10 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 194
Protein: 33 grams
Carbohydrates: 7 grams
Fat: 4 grams

Ingredients

• 4 boneless pork chops, 1/2 inch thick, trimmed of fat (5 ounces each)
• 2 teaspoons salt-free extra-spicy seasoning blend
• 1/2 medium onion, sliced
• 1 jalapeno peppers, seeded and finely chopped
• 1 can (14.5 ounces) diced tomatoes, undrained

Method 

1. Lay pork chops out and rub both sides with the spicy seasoning blend.
    Coat a 12-inch nonstick skillet in cooking spray and place over medium-high
    heat.
2. Add the onion and jalapeno and sauté for 2 minutes, until slightly tender,
    push the mixture to one side of the skillet. On the other side, add the pork
    chops. Cook for 3 minutes, turning once to brown on both sides.
3. Add the tomatoes and bring to a boil, reduce heat and cover. Cook for 6 –
   8 minutes, or until pork chops are no longer pink in center.

Breaded Parmesan Pork Chops

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 12 mins

(Per Serving)

Calories: 246
Protein: 41 grams
Carbohydrates: 9 grams
Fat: 5 grams

Ingredients

• 4 boneless pork chops, 1/2 inch thick, trimmed of fat (6 ounces each)
• 1/4 cup skim milk
• 1/4 cup fat-free Parmesan cheese, grated
• 1/4 cup seasoned bread crumbs
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 1/4 teaspoon garlic powder

Method 

1. Preheat the oven to 375°F.
2. Set up the milk in one bowl and the cheese, bread crumbs, salt, pepper, and
garlic powder in another. Dunk the pork chops in the milk, then coat in the
bread crumb mixture.
3. Coat a baking sheet in cooking spray and transfer breaded chops to the
sheet. Place in oven and bake for 9 – 11 minutes on each side, or until they
reach desired level of doneness.

Brown Rice Pilaf

Servings: 4

Prep Time: 5 – 10 mins
Cooking Time: 40 – 45 mins

(Per Serving)

Calories: 210
Protein: 5 grams
Carbohydrates: 38 grams
Fat: 4 grams

Ingredients

• 1 tablespoon unsalted butter
• 1 shallot, chopped
• 1 cup long-grain brown rice, rinsed
• salt and ground black pepper, to taste
• 2 cups low-sodium chicken broth
• 1 clove garlic, smashed
• 2 sprigs fresh thyme
• 3 tablespoons fresh flat-leaf parsley, chopped
• 3 scallions, thinly sliced

Method 

1. Melt the butter in a large pan over medium heat. Add the shallot and cook
for 1 – 2 minutes, until tender. Add the rice and stir well, coating with the
butter and shallot mixture. Cook for a few minutes, until the rice is glossy.
Add salt and pepper.
2. Stir in the chicken broth, garlic, and thyme. Cover with a tight fitting lid
and cook for 40 minutes. Remove from the heat and let sit for 10 minutes.
Remove the thyme sprigs and garlic clove (optional). Fluff the rice with a
spoon or fork and stir in the parsley and scallions.

high protein meatloaf

Moist Meatloaf

Servings: 6

Prep Time: 5 – 10 mins
Cooking Time: 50 mins – 1 hr

(Per Serving)

Calories: 252
Protein: 35 grams
Carbohydrates: 11 grams
Fat: 7 grams

Ingredients

• 2 pounds extra-lean ground round or chuck
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 egg
• 1 cup stuffing mix
• 1/2 cup skim milk
• 1/3 cup steak sauce
• 1 onion, diced
• 1/2 medium green bell pepper, diced

Method 

1. Preheat oven to 350°F. Lightly coat an 8.5 x 4.5 inch loaf pan.
2. In a large mixing bowl, add the ground beef, salt, pepper, egg, and stuffing
mix and thoroughly mix. Stir in the skim milk, 3 tablespoons of the steak
sauce, onion, and bell pepper.
3. Transfer the mixture to the baking pan and form into a loaf. Baste the top
with the remaining steak sauce. Transfer to oven and bake for 1 hour.

Pork Tenderloin Stir-Fry

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 mins

(Per Serving)

Calories: 461
Protein: 36 grams
Carbohydrates: 62 grams
Fat: 8 grams

Ingredients

• 8 ounces rice noodles
• 1 pound pork tenderloin, trimmed of fat
• 1/3 cup water
• 1/4 cup Shao Hsing rice wine or dry sherry
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons cornstarch
• 1 tablespoon peanut oil or canola oil
• 1 medium onion, thinly sliced
• 1 pound bok choy (about 1 medium head),
• trimmed and cut into long, thin strips
• 1 tablespoon garlic, minced
• 1 tablespoon chili-garlic sauce

Method

1. Bring a large pot of lightly salted water to a boil and add noodles, cook
according to package instructions. Drain, quickly rinse with cold water to
stop from further cooking.
2. While the pasta is boiling, slice the pork into thin rounds, then cut each
round into matchsticks.
3. In a small bowl whisk the water, rice wine (or sherry), soy sauce, and
cornstarch.
4. Heat the oil in a Dutch oven over medium heat. Add the onion and cook
for 2 – 3 minutes. Once the onions are softened, add the bok choy and cook,
stirring occasionally until it begins to soften, about 5 minutes. Add the pork,
garlic, and chili-garlic sauce. Stir occasionally until the pork is just cooked
through, about 2 – 3 minutes.
5. Take your cornstarch mixture and give it a quick whisk, then add to the
Dutch oven and bring to a boil. Stir frequently for 2 – 4 minutes until the
sauce has thickened. Serve on top of the noodles.

Beef Lo Mein

Servings: 1

Prep Time: 5 – 10 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 526 grams
Protein: 49 grams
Carbohydrates: 45 grams
Fat: 15 grams

Ingredients

• 6 ounces extra lean beef, sliced into 1-inch strips
• 1 teaspoon sesame oil
• 1/4 cup fresh snow pea pods, trimmed
• 1/4 cup broccoli florets
• 1/4 cup carrots, shredded
• 1 scallion, chopped
• 1/8 teaspoon red pepper flakes
• 1/2 garlic clove, minced
• 2 tablespoons low-sodium soy sauce
• 1/2 teaspoon fresh ginger, grated
• 2 ounces whole grain noodles, cooked
• 1 teaspoon sesame seeds, toasted

Method

1. Heat the oil in a wok or large skillet over medium-high heat. Add the beef
and stir-fry for 4 – 6 minutes or until browned. Remove from pan and set
aside.
2. Add the snow peas, broccoli, carrots, scallions, red pepper flakes, and
garlic and stir-fry for 2 – 3 minutes. Add the soy sauce, ginger, cooked
noodles, and beef. Mix together well and stir-fry until hot.
3. Remove from heat and sprinkle with sesame seeds.

Simple Italian Chicken

Servings: 4

Prep Time: 5 mins
Cooking Time: 20 – 25 mins

(Per Serving)

Calories: 281
Protein: 40 grams
Carbohydrates: 5 grams
Fat: 12 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat
• 2 tablespoons extra-virgin olive oil
• 2 teaspoons garlic, crushed
• 1/4 cup seasoned bread crumbs
• 1/4 cup low-fat Parmesan cheese, grated

Method

1. Preheat the oven to 425°F.
2. Warm the olive oil and garlic in the microwave to blend the flavors. In a
separate bowl, combine the bread crumbs and Parmesan cheese. Dredge the
chicken breasts in the oil mixture, letting the excess run off, then coat in the
bread crumb mixture.
3. Place the coated chicken breasts into a shallow baking dish and place in the
oven for 10 minutes, flip and cook for another 10 – 15 minutes, until the
chicken is no longer pink in the center and the juices run clear.

Gorgonzola Filet with Balsamic Onions

Servings: 4

Prep Time: 2 – 3 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 276
Protein: 37 grams
Carbohydrates: 7 grams
Fat: 9 grams

Ingredients

• 4 extra-lean beef filets (6 ounces each)
• 3/4 teaspoon salt
• 3/4 teaspoon ground black pepper
• 1 large red onion, thinly sliced
• 1/4 cup balsamic vinegar
• 2 tablespoons crumbled Gorgonzola or blue cheese

Method

1. Preheat oven to 375°F. Rub filets evenly with 1/2 teaspoon each of the salt
and pepper, set aside.
2. Coat a baking sheet in cooking spray. Place onions in a mixing bowl, add
the vinegar, remaining salt and pepper, toss to coat well. Transfer the onions
to the baking sheet and spray with a light coating of cooking spray.
3. Place onions in oven and bake for 20 minutes, or until onions are tender.
Stir occasionally to prevent burning. Remove from oven and set aside.
4. Meanwhile, coat a large skillet in cooking spray and place over medium high
heat. Add the filets and cook for 5 – 7 minutes on each side or until
desired doneness. Top steaks evenly with cheese and onions.

Chicken Yakitori

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 253
Protein: 41 grams
Carbohydrates: 8 grams
Fat: 2 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, cut into 2-inch cubes
• 1/2 cup low-sodium soy sauce
• 1/2 cup sherry or white cooking wine
• 1/2 cup low-sodium chicken broth
• 1/3 teaspoon ground ginger
• 1 pinch garlic powder
• 1/2 cup scallions, chopped

Method 

1. Place a small saucepan over medium-high heat. Add the soy sauce, sherry,
chicken broth, ginger, garlic powder, and scallions. Bring to a boil and
immediately remove from heat, set aside.
2. Preheat the oven’s broiler. Start threading the chicken onto metal or
bamboo skewers (if using wood, I recommend soaking in water for 30
minutes to prevent them catching on fire). Coat a broiler pan with cooking
spray and place chicken skewers on pan. Brush each skewer with the sherry
sauce.
3. Place the pan under the broiler for 3 minutes, until browned. Remove from
the oven, turn the chicken over and spoon a little more sauce onto each one.
Return to the broiler until the chicken is cooked through and nicely browned.

Simple Spinach Scramble

Servings: 1

Prep Time: 2 – 3 mins
Cooking Time: 5 mins

(Per Serving)

Calories: 275
Protein: 36 grams
Carbohydrates: 9 grams
Fat: 10 grams

Ingredients

• 1 cup spinach (fresh or frozen)
• 1/4 cup onion, chopped
• 1/4 cup red bell pepper, chopped
• 6 egg whites
• 2 large eggs
• salt and ground black pepper, to taste
 little olive oil or butter 

Method
1.wash and clean spinach and keep a side.
2.hot pan and add oil or butter ,then saute onion until translucent then add red bell pepper for another    2 minutes
3.add salt and pepper and spinach saute well
4.beat egg whites and whole eggs together and put it to the pan and mix well
5.serve hot

  

Baked Yellow Squash

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

Calories: 75
Protein: 6 grams
Carbohydrates: 11 grams
Fat: 2 grams

Ingredients

• 1 teaspoon extra-virgin olive oil
• 2 egg whites
• 1/2 cup skim milk
• 2/3 cup low-carb bread crumbs
• 1 tablespoon Parmesan cheese, shredded
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 1/2 teaspoon dried parsley
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ground black pepper
• 2 large yellow squash, quarter-cut lengthwise, then cut in half width wise

Method

1. Preheat the oven to 450°F.
2. In medium-sized bowl, lightly whisk the egg whites and milk.
3. In a different medium-sized bowl, add the bread crumbs, cheese, onion
powder, paprika, parsley, garlic powder, and pepper. Mix well.
4. Dunk the squash in the egg mixture and then coat in the bread crumb
mixture.
5. Coat a baking dish in the oil and add the eggplant cut side up. Place in the
oven for 15 minutes, or until browned.

Green Beans Almondine

Servings: 4

Prep Time: Under 5 mins
Cooking Time: 5 – 10 mins

(Per Serving)

Calories: 83
Protein: 4 grams
Carbohydrates: 10 grams
Fat: 5 grams

Ingredients

• 1 pound fresh green beans, washed and trimmed
• 1/2 teaspoon extra-virgin olive oil
• 1/4 cup slivered almonds
• salt and ground black pepper, to taste

Method 

1. Bring a large pot of water to a boil on high heat. Add the green beans and
boil for 2 – 4 minutes, or until tender.
2. Drain the beans and place in a large bowl. Stir in the oil, salt, and pepper.
3. Heat a nonstick skillet over medium-high heat. Coat the almonds in
cooking spray and add to hot skillet. Stir frequently for 2 – 3 minutes, or until
toasted. Reduce heat to medium and add the green bean mixture. Cook for
another 2 minutes, stirring occasionally.

Thai Basil Chicken

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 191
Protein: 41 grams
Carbohydrates: 2 grams
Fat: 3 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat
• 3 cloves garlic, finely chopped
• 2 jalapeno peppers, seeded and finely chopped
• 1 tablespoon fish sauce
• 1 teaspoon Stevie or other sugar alternative
• 1/4 cup fresh basil, chopped
• 1 tablespoon fresh mint, chopped
• 1 tablespoon unsalted dry-roasted peanuts, chopped

Method

1. Cut each chicken breast into about 8 strips, set aside.
2. Coat a 12-inch skillet in cooking spray and heat over medium-high heat.
Add the garlic and chilies and sauté, stirring constantly until garlic is just
golden.
3. Add the chicken strips and cook 8 – 10 minutes, stirring frequently, until
chicken is cooked through. Add the fish sauce and Stevie and sauté 30
seconds. Remove from heat and sprinkle on the basil, mint, and peanuts.

Salmon Burgers

Servings: 2

Prep Time: Under 5 mins
Cooking Time: 5 mins

(Per Serving)

Calories: 273
Protein: 28 grams
Carbohydrates: 11 grams
Fat: 12 grams

Ingredients

• 1 can (16 ounces) cooked salmon
• 1 egg
• 1/2 cup plain bread crumbs
• 1/2 small onion, diced
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• salt and ground black pepper, to taste
• 1 tablespoon extra-virgin olive oil

Method

1. Drain salmon. In a medium bowl, combine with the rest of the ingredients,
except oil. Form into 4 patties.
2. Heat oil in a large skillet over medium-high heat. Add salmon burgers and
cook for 1 – 2 minutes per side, or until browned.
3.cut 4 half burger bun and apply little mayonnaise and keep burger on it and on the burger keep little arugula leaves with sliced tomato and serve

  

Steak Soft Tacos

Servings: 4 (2 tacos per serving)

Prep Time: 10 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 431
Protein: 34 grams
Carbohydrates: 56 grams
Fat: 10 grams

Ingredients

• 12 ounces extra-lean strip steak, thinly sliced
• 1/2 teaspoon ground cumin
• 1 teaspoon chili powder
• 3 cloves garlic, minced
• 2 cups cooked black beans, drained
• 1 cup salsa
• 8 (6 inch) whole wheat tortillas
• 1 cup tomato, finely chopped
• 1/2 cup onion, finely chopped
• 1 cup shredded lettuce
• 8 teaspoons low-fat cheddar cheese, shredded

Method

1. Place the beef in a large mixing bowl, add the cumin, chili powder, and
garlic and toss to coat.
2. Coat a large skillet in cooking spray and place over medium-high heat.
Add the steak and stir-fry for 4 – 6 minutes. Add the beans and salsa and stirfry
until desired doneness, then remove from heat.
3. Meanwhile, warm the tortillas in a pan or the microwave. Top each tortilla
with 1/8 of the steak mixture and toppings.

Healthy Fish Recipe

Seared Wasabi Tuna

Servings: 4

Prep Time: Under 5 mins
Cooking Time: 35 – 40 mins

(Per Serving)

Calories: 250
Protein: 43 grams
Carbohydrates: 15 grams
Fat: 3 grams

Ingredients

• 4 tuna steaks, about 3/4 inch thick (6 ounces each)
• 1 3/4 cup water
• 3 large ears of corn, shucked and kernels removed (about 2 cups)
• 1 teaspoon wasabi paste
• salt, to taste

Method

1. In a small saucepan, add 1 3/4 cups water, 1 1/2 cups of corn, and salt.
Bring to a boil over medium-high heat, then reduce heat and simmer until
corn is very soft, about 20 minutes. Transfer cooked corn to a blender and
blend until smooth. Pour into a small mixing bowl, add the wasabi paste, and
mix thoroughly.
2. Place the small saucepan back over medium heat and add the remaining
1/2 cup of corn and just enough water to cover. Cook for 10 minutes, or until
corn is soft.
3. Meanwhile, add salt to both sides of the tuna steaks and rub into meat.
Coat a large nonstick skillet with cooking spray and place over medium-high
heat. Once pan is hot, add the tuna and sear each side, about 3 minutes.
4. Drain the corn, plate the fish and top with corn and wasabi sauce.

Healthy Fish Recipe

Tuna with Fresh Pesto

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 198
Protein: 23 grams
Carbohydrates: 3 grams
Fat: 10 grams

Ingredients

• 4 tuna, swordfish, or other firm fish steaks,
• 3/4 inch thick (4 ounces each)
• 3 teaspoons extra-virgin olive oil
• 1/2 teaspoon salt
• 1 cup loosely packed fresh cilantro
• 1 cup loosely packed fresh Italian parsley (flat-leaf)
• 1/4 cup loosely packed fresh basil
• 4 medium scallions, sliced
• 1 clove garlic, cut in half
• 2 tablespoons lime juice
• 1/4 cup low-sodium chicken broth
• 1 tablespoon low-fat Parmesan cheese, grated

Method

1. Set oven to broil. Lay your tuna steaks out on a broiler dish and brush with
1 teaspoon of the extra-virgin olive oil.
2. Place dish in the oven and broil with tops 4 inches from heat, for about 4
minutes. Remove from oven, turn over and sprinkle with 1/4 teaspoon of the
salt, return to oven for another 4 – 5 minutes, until fish flakes easily with a
fork and is slightly pink in the center.
3. Meanwhile, combine the cilantro, parsley, basil, scallions, garlic, lime
juice, 2 teaspoons oil, and 1/4 teaspoon salt in a food processor fitted with a
metal blade attachment. Process for about 10 seconds, it should be finely
chopped. With the food processor running, slowly add the chicken broth and
process until almost smooth.
4. Place in a mixing bowl and stir in the cheese, distribute evenly over each

tuna steak.

High Protein Chicken

Grilled Ginger Chicken

Servings: 4

Prep Time: 5 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 247
Protein: 41 grams
Carbohydrates: 5 grams
Fat: 9 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat
• 2 tablespoons canola oil
• 1/4 cup low-sodium soy sauce
• 3 lemons, juiced
• 1/4 teaspoon garlic powder
• 1 teaspoon onion salt
• 1 tablespoon ground ginger

Method

1. In a small mixing bowl, combine the oil, soy sauce, lemon juice, garlic
powder, onion salt, and ground ginger. Place the chicken in a zip lock bag and
pour the marinade in. Seal tightly and place in refrigerator to marinate for at
least 4 hours.
2. Grill over direct medium heat for about 4 – 5 minutes, turn and cook for
another 4 – 5 minutes, or until chicken is cooked through.

Healthy Pasta Recipe

Asparagus and Goat Cheese Pasta

Servings: 4

Prep Time: 5 mins
Cooking Time: 20 mins

(Per Serving)

Calories: 389
Protein: 20 grams
Carbohydrates: 50 grams
Fat: 13 grams

Ingredients

• 8 ounces whole grain thin spaghetti
• 1 pound asparagus, with bottoms cut off
• 1 tablespoon unsalted butter
• 2 tablespoons all-purpose flour
• 1 can (14 ounce) low-sodium chicken broth
• 4 ounces goat cheese
• 1 teaspoon lemon zest
• pinch of ground black pepper
• 1/2 cup Parmesan cheese, grated

Method

1. Bring a large pot of lightly salted water to a boil and add the noodles, cook
to package instructions.
2. Meanwhile, heat a large pan of lightly salted water to boiling over high
heat. Add the asparagus and blanch in the boiling water for 3 minutes, or
until they turn bright green. Remove and rinse under cold water to stop the
cooking.
3. Heat a saucepan over medium-high heat, add the butter. Once the butter is
melted whisk in the flour. Add the broth and cook for 2 minutes, stirring
constantly, until the sauce thickens. Mix in the goat cheese and lemon zest.
4. Add the spaghetti and asparagus to the pan and toss, covering the pasta in
sauce. Serve with pepper and the Parmesan.

Beef Recipe

Spiced Pepper Beef

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 165
Protein: 24 grams
Carbohydrates: 4 grams
Fat: 5 grams

Ingredients

• 4 beef tenderloin steaks, about 1 inch thick and trimmed of fat (4 ounces
each)
• 3 tablespoons low-carb ketchup
• 3 tablespoons water
• 3/4 teaspoon low-sodium soy sauce
• 1/2 medium green bell pepper, cut into thin strips
• 1 small onion, thinly sliced
• coarsely ground black pepper, to taste

Method

1. Place beef between two pieces of parchment paper or plastic wrap, pound
with a rolling pin or the flat side of a tenderizer to tenderize.
2. In a small mixing bowl, combine the ketchup, water, and soy sauce and
beat with a whisk until thoroughly blended.
3. Coat a 10-inch skillet with cooking spray and place over medium-high
heat. Cook beef in the skillet for 3 minutes, turning once. Add the bell
peppers and onion and sauté. Add the ketchup mixture and reduce heat to
low. Cover, let simmer for 12 minutes, or until the meat is desired doneness.
4. Remove meat from pan and set aside. Bring the heat back up and add the
ground pepper into the sauce left in the skillet, stir, then bring to a boil. Boil
for 2 minutes, stirring frequently until sauce is slightly thickened. Spoon
sauce over beef and serve.

Healthy Salad

Couscous Salad

Servings: 8

Prep Time: 5 – 10 mins
Cooking Time: 5 mins

(Per Serving)

Calories: 222
Protein: 8 grams
Carbohydrates: 40 grams
Fat: 3 grams

Ingredients

• 1 box (12 ounces) couscous
• 8 leaves Bibs lettuce
• 2 lemons, juiced
• 1/2 teaspoon lemon zest
• 2 tablespoons honey
• 1 tablespoon Dijon mustard
• 1 teaspoon extra-virgin olive oil
• 1 container (3.5 ounces) low-fat feta cheese, crumbled
• 3 plum tomatoes, chopped
• 1 medium cucumber, peeled and cut into chunks
• 1/2 onion, finely chopped
• 1 can (2.25 ounces) sliced black olives, drained and rinsed
• 1/4 teaspoon ground black pepper
• 1/2 cup fresh parsley, chopped

Method 

1. Bring a pot of lightly salted water to a boil. Place your couscous in a
separate bowl; add the boiling water and mix well. Cover and cook for about
5 minutes, or according to package instructions.
2. Meanwhile, place the lettuce leaves on 8 separate plates.
3. In a small bowl, add your lemon juice, lemon zest, honey, mustard, and oil.
Whisk to combine the ingredients well.
4. In a different bowl, combine the cooked couscous, cheese, tomatoes,
cucumber, onion, olives, pepper, and parsley. Once mixed, stir in the lemon
juice mixture.
5. Top the lettuce with equal amounts of the couscous salad. This dish can be
served warm or refrigerated and served chilled.

Protein-Packed Yogurt and Fruit

Servings: 1

Prep Time: Under 5 mins

(Per Serving)

Calories: 212
Protein: 22 grams
Carbohydrates: 32 grams
Fat: 1 gram

Ingredients

• 1 container (6 ounces) fat-free plain yogurt
• 1 tablespoon vanilla whey protein powder
• 1 packet (1 gram) Stevie or other sugar alternative
• splash of vanilla extract
• 1 cup fresh peaches, banana, or other fruit, chopped

Method

1. Mix the yogurt, protein powder, Stevie, and vanilla extract in a medium
bowl. Stir until fully combined.
2. Top with fruit.

post workout shake recipe

post workout banana peanut shake 

Servings: 1

Prep Time: 5 mins

Calories: 810

(Per Serving)

Protein: 68 grams
Carbohydrates: 70 grams
Fat: 27 grams

Ingredients

• 1 1/2 cups skim milk
• 1 tablespoon vanilla extract
• 1 tablespoon flax seed oil
• 1 teaspoon L-glutamine powder
• 1 tablespoon micronized creatine monohydrate
• 1 tablespoon peanut butter
• 1/4 cup old-fashioned oats
• 1 cup crushed ice or 6 – 8 ice cubes
• 2 scoops vanilla or chocolate whey protein powder
• 1 banana, frozen

Method 

1. Start blending all of your ingredients except the ice on high. Once mixed,
turn the blender to medium and add your ice cubes until desired consistency

High Protein juice

Orange Julius

Servings: 1

Prep Time: 5 mins

(Per Serving)

Calories: 453
Protein: 51 grams
Carbohydrates: 50 grams
Fat: 3 grams

Ingredients

• 2 scoops vanilla whey protein powder
• 1 cup orange juice
• 3/4 cup crushed ice or 4 – 6 ice cubes
• 1 tablespoon vanilla extract
• 1/2 medium banana
• 3 strawberries, frozen
• 2 packets (2 grams) of Stevie or other sugar alternative

Method 

1. Place all ingredients in blender and blend on medium speed until desired
consistency.

Healthy Salmon

Lemon-Rosemary Salmon Steaks

Servings: 4

Prep Time: 15 mins marinating
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 273
Protein: 34 grams
Carbohydrates: 0 grams
Fat: 14 grams

Ingredients

• 4 wild Atlantic salmon fillets (6 ounces each)
• 1 tablespoon lemon juice
• 1/2 teaspoon dried rosemary
• 1 tablespoon extra-virgin olive oil
• salt and ground black pepper, to taste

Method 

1. Preheat the oven to 350°F. Combine lemon juice, rosemary, and olive oil
in a medium-sized baking dish.
2. Season the salmon filets with salt and pepper. Add them to the baking dish
and turn to coat. Allow to marinate for 10 – 15 minutes.
3. Cover with foil and bake for about 20 minutes, or until fish flakes easily
with a fork.

Heart Healthy Recipe

Graham-Coated Tilapia

Servings: 4

Prep Time: 5 – 10 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 225
Protein: 25 grams
Carbohydrates: 10 grams
Fat: 10 grams

Ingredients

• 4 fresh tilapia fillets, about 3/4 inch thick (4 ounces each)
• 1/2 cup plain graham cracker crumbs
• 1 teaspoon lemon zest
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 cup skim milk
• 1 tablespoon canola oil
• 2 tablespoons toasted pecans, chopped

Method 

1. Position the oven rack to slightly above the middle point. Heat oven to
500°F. Cut the fish crosswise into 2-inch-wide pieces. In a small mixing
bowl, add the graham cracker, lemon zest, salt, and pepper. Place the skim
milk in a separate mixing bowl.
2. Dunk the fish in the milk, then lightly coat with the cracker mix and
transfer to a 13 x 9 inch baking dish. Drizzle the oil and pecans over the fish
and place in oven. Bake for about 10 minutes, or until fish flakes easily with
a fork.

Healthy Salmon Recipe

Sun-Dried Tomato Salmon Fillets

Servings: 4

Prep Time: 5 mins

(Per Serving)

Calories: 298
Protein: 35 grams
Carbohydrates: 2 gram
Fat: 16 grams

Ingredients

• 4 wild Atlantic salmon fillets, cooked (6 ounces each)
• 1/4 cup sun-dried tomatoes, sliced
• 1 teaspoon dried parsley flakes
• 2 garlic cloves, minced
• salt and ground black pepper, to taste
• 1 tablespoon extra-virgin olive oil

Method 

1. Pulse the sun-dried tomatoes, parsley, and garlic in a food processor until a
paste forms. Add salt and pepper, and drizzle in the oil.
2. To serve, top each cooked salmon filet with the sun-dried tomato mixture.

getting lean

Thai Beef Kabobs

Servings: 4 (2 skewers per serving)

Prep Time: 5 – 10 mins (2 hrs for marination)
Cooking Time: 10 mins

(Per Serving)

Calories: 159
Protein: 24 grams
Carbohydrates: 2 grams
Fat: 5 grams

Ingredients

• 1 pound beef tenderloin, trimmed of fat, cut into 2-inch cubes
• 2 tablespoons lemon juice
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon garlic, minced
• 1 teaspoon red pepper flakes
• 1 teaspoon ground black pepper

Method 

1. In a medium-sized mixing bowl, combine the lemon juice, soy sauce,
garlic, red pepper flakes, and black pepper. Place the cubed beef into a
zip lock bag and pour the marinade over. Place in refrigerator for at least 2
hours, shaking occasionally.
2. Preheat the grill on high heat. Thread the beef evenly onto 8 skewers and
place on the fully heated grill. Turn the steak every minute or two to brown
all sides.

Healthy Salad

 Quick & Easy Protein Salad

Servings: 1

Prep Time: 15 – 20 mins
Calories: 323

(Per Serving)

Protein: 28 grams
Carbohydrates: 29 grams
Fat: 13 grams

Ingredients

• 2 cups baby spring mix
• 2 scallions, chopped
• 1/2 cucumber, halved and sliced
• 4 mushrooms, halved and sliced
• 1/4 medium avocado, diced
• 1/2 cup fat-free cottage cheese
• 1 hard boiled egg, diced
• 1 lemon, juiced
• 1 clove garlic, minced
• 3 tablespoons low-fat buttermilk
• salt and ground black pepper, to taste

Method

1. Add the spring mix, scallions, cucumber, mushrooms, avocado, cottage
cheese, and hard boiled egg to a medium-sized mixing bowl and toss. Transfer
to large plate.
2. In a small mixing bowl, add the lemon juice, garlic, buttermilk, salt, and
pepper and mix well. Pour dressing over salad.

Healthy Salad

Steak and Sweet Potato Salad

Servings: 1
Prep Time: 5 – 6 mins
Cooking Time: 10 – 15 mins

(Per Serving)

Calories: 252
Protein: 28 grams
Carbohydrates: 22 grams
Fat: 5 grams

Ingredients

• 1 filet mignon, about 1 inch thick (8 ounces)
• 1/2 tablespoon ground black pepper
• 1 large sweet potato
• 4 medium white button mushrooms, stems trimmed and sliced
• 2 scallions, thinly sliced
• 2 cups mixed baby greens

Method

1. Coat the steak with pepper on all sides and press the pepper into the meat.
Coat a small skillet in cooking spray and place over medium heat. Add the
steak and cook until seared and nicely browned, about 4 minutes, flip and
cook for another 5 minutes over medium. Remove from the pan and set aside
to cool to room temperature.
2. Meanwhile, puncture the sweet potato in a few places with a knife or fork
and place in the microwave on high for 5 minutes, turn and heat for another 5
minutes.
3. Add the baby greens to a large salad bowl. Once the steak and potatoes
have cooled, cut the steak into slices and the potato into chunks. Scatter the
mushrooms and potatoes over the greens, then add the steak and top with
scallions. Divide into 2 equal portions and top with dressing of your choice.

Very Easy And Healthy Quinoa Salad

Lemon and Cilantro Quinoa

Servings: 6
Prep Time: Under 5 mins
Cooking Time: 5 – 7 mins

(Per Serving)

Calories: 109
Protein: 4 grams
Carbohydrates: 20 grams
Fat: 2 grams

Ingredients

• 1 cup quinoa, rinsed
• 1/4 cup fresh lemon juice
• 1/2 cup fresh cilantro, chopped

Method

1. Prepare the quinoa according to package directions. Once cooked, add the
lemon juice and fresh cilantro. Mix well and serve.

Healthy Salad Recipe

Cranberry Quinoa Salad

Servings: 4
Prep Time: 5 mins
Cooking Time: 15 – 20 mins

(Per Serving)
Calories: 287
Protein: 8 grams
Carbohydrates: 51 grams
Fat: 7 grams

Ingredients

• 1 cup quinoa, rinsed
• 1 1/2 cups water
• 1/4 cup red bell pepper, chopped
• 1/4 cup yellow bell pepper, chopped
• 1 small red onion, finely chopped
• 1 1/2 teaspoons curry powder
• 1/4 cup fresh cilantro, chopped
• 1 lime, juiced
• 1/4 cup sliced almonds, toasted
• 1/2 cup carrots, minced
• 1/2 cup dried cranberries
• salt and ground black pepper, to taste

Method 

1. Pour the water in a large saucepan, cover with a tight fitting lid, and place
over high heat. Once water starts to boil, pour in the quinoa, reduce heat to
low, and cover. Simmer until the water has been absorbed, about 15 – 20
minutes. Transfer the quinoa to a large mixing bowl and place in the
refrigerator until cold.
2. Once the quinoa is chilled, stir in the bell peppers, red onion, curry
powder, cilantro, lime juice, sliced almonds, carrots, cranberries, salt, and
pepper.

For Vegetarians

GRILLED BALSAMIC VEGETABLE PLATTER SHAVED WITH PARMESAN

SERVES 4 
PREP TIME 25 MINUTES
PLUS 45 MINUTES TO MARINATE
COOKING TIME 15 MINUTES

382 CALORIES | 8 GRAMS PROTEIN | 26 GRAMS CARBOHYDRATES | 29 GRAMS FAT

Ingredients

1/2.cup extra-virgin olive oil
2.tablespoons balsamic vinegar
Salt and ground black pepper, to taste
2.eggplants, cut into ½-inch slices
3.zucchini, cut into ½-inch slices
2.yellow squash, cut into ½-inch slices
2.red bell peppers, seeded and cut into ½-inch slices
1/4.cup shaved Parmesan cheese

Method

1 In a large bowl, whisk together olive oil, vinegar, salt, and
pepper. Add eggplant, zucchini, squash, and bell peppers. Toss to
coat and set aside for about 45 minutes to marinate.
2 Prepare a grill to medium heat. Lightly coat the grill grates
with cooking spray. Using tongs, remove vegetables from marinade,
shaking off the excess. Turning occasionally, grill vegetables
until tender, 10 to 15 minutes, brushing them with the excess
marinade every few minutes as they cook.
3 Transfer grilled vegetables to a platter. Garnish with
Parmesan and serve.

Healthy Meatloaf

Mexican Meatloaf

Servings: 8
Prep Time: 5 – 10 mins
Cooking Time: 50 mins – 1 hr

(Per Serving)
Calories: 285
Protein: 32 grams
Carbohydrates: 36 grams
Fat: 3 grams

Ingredients

• 1 pound lean ground turkey
• 1 pound lean ground chicken
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) whole kernel corn, drained and rinsed
• 1/2 can (4 ounces) fire-roasted diced green chili
• 1 cup mild chunky salsa
• 1 package (1 ounce) dry taco seasoning mix
• 3/4 cup plain bread crumbs
• 3 egg whites
• 1 can (28 ounces) enchilada sauce, divided
• salt and ground black pepper to taste

Method 

1. Preheat the oven to 400°F. Coat a 9 x 13 inch baking dish with cooking
spray.
2. In a large mixing bowl, combine the ground turkey, ground chicken, black
beans, corn, green chilies, salsa, taco seasoning, bread crumbs, and egg
whites and mix thoroughly.
3. Form the mixture into a loaf shape and place inside the prepared baking
dish, top with half of the enchilada sauce and place in the oven for 45
minutes.
4. Remove from the oven and top with the remaining enchilada sauce, return
to the oven and bake until the meatloaf is no longer pink inside, about 10 – 15
minutes. A thermometer inserted into the center should read at least 160°F

Healthy Fruits Salad

Unbelievable fruit salad

serves 5

ingredients 

1 mango diced
1 orange diced
1/2 cup strawberries sliced
1 apple diced
1 tbs orange blossom water
1 tbs pistachio nuts unsalted( soaked in a water)
2 kiwis sliced
1 banana thinly sliced
2 tbs dried cranberries
1/2 fresh orange juice
2 tbs almonds blanched and peeled

method 

1. mix all ingredients together and serve individual cups with almonds ,pistachio and whipped cream as a garnish

Healthy dishes

Hammor Fish With Grilled Vegetables 

serves 4

Ingredients 

650 gm hammor fish fillet
40 ml canola oil
5 g white pepper powder
25 g lemon wedges
12 gm garlic chopped

For the grilled vegetables 

200 gm egg plant
200 gm baby marrow
40 gm red capsicum
5 gm oregano
200 gm carrot
160 gm green capsicum
40 gm yellow capsicum

for the garnish

lemon wedges
lollorosso red
iceberg lettuce
local lettuce

method

1.marinate the hammor fish with canola oil,garlic ,white pepper,and salt keep a side
2.cut the vegetables thin slices and then add oregano and salt
3.spray little oil in a pan so that the fish not stick the pan and then grill the fish until golden brown
4.cook the vegetable swell and serve fish with the vegetable s

Healthy Soup Recipe

Chicken and vegetable rice soup

serves 6

Ingredients 

6 cups chicken broth
1/2 cup celery diced
1/4 cup corn
1 tbs fresh parsley ,chopped
pepper to taste
1/4 cup onion diced
1/2 cup carrot diced
1 cup peas
1 ts lemon zest
1 cup cooked chicken diced

Method

1.combine the stock with the vegetables and seasoning and bring to boil
2.reduce heat once the stock boils and cook until vegetable tender
3.add the rice and keep cooking until the rice is well cooked
4.add the chicken pieces and heat until the chicken is warm ,pour the soup and serve warm .

Healthy Food Recipe

Chicken And Beans Stew

serves 6

Ingredients 

11/4 kg chicken thighs
2 medium onions sliced
2 small hot peppers chopped and seed removed
400 gm tomatoes
800 gm white beans cooked and drained
coriander chopped for garnish
1 tbs olive oil
1 garlic clove diced
250 gm 3 color  bell peppers
420 gm red beans cooked and drained
400 ml chicken stock
150 gm low fat sour cream
toasted bread to serve

Method 

1.remove chicken skin ,heat the oil in a pot and fry the chicken until golden brown set a side.
2.place onion and garlic and stir for 5 minutes,until soft and golden
3.add the chopped bell peppers,tomato,beans and hot chicken stock
4.combine chicken and other ingredients together in the pot cover half of the pot and cook for 50 minutes until the chicken is fully cooked
5.garnish with coriander and serve with sour cream and toasted bread

High Protein Soup Recipe

WHITE BEAN SOUP WITH TURKEY SAUSAGE AND KALE

SERVES 4

PREP TIME 20 MINUTES
COOKING TIME 30 MINUTES

351 CALORIES | 34 GRAMS PROTEIN | 20 GRAMS CARBOHYDRATES | 16 GRAMS FAT

Ingredients 

2.teaspoons extra-virgin olive oil
1.onion, chopped
1.clove garlic, minced
11/4.pounds lean turkey sausage, casings removed
6.cups low-sodium chicken broth
1.cup canned white beans, drained and rinsed
1.cup roughly chopped kale (stems removed)
Salt and ground black pepper, to taste

Method 

1 In a medium heavy-duty pot, warm oil over medium-high heat.Add onion and garlic, sauteing for 2     to 3 minutes. Add sausage, using a wooden spoon to break the meat into small pieces. Sauté
   for 5 to 6 minutes, stirring frequently, until the meat is cooked through.
2 Stir in chicken broth and beans. Cover with a lid and simmer on low heat for 10 minutes.
3 Add the kale and continue simmering with the pot covered for another 10 minutes.
4 Season with salt and pepper, and divide soup into 4 bowls to serve.

CREAMY FETTUCCINE WITH SCALLOPS

SERVES 5
 PREP TIME 10 MINUTES
COOKING TIME 25 MINUTES

402 CALORIES | 31 GRAMS PROTEIN | 56 GRAMS CARBOHYDRATES | 5 GRAMS FAT

Ingredients 

Salt and ground black pepper, to taste
8.ounces whole-grain fettuccine
1.pound large sea scallops
1.(8-ounce) bottle clam juice (the lowest sodium available)
1.cup 2% milk
3.tablespoons cornstarch
3.cups frozen peas
1/3.cup chopped chives
1/2.teaspoon lemon zest
1.teaspoon lemon juice
1/2.cup grated Parmesan cheese

Method

1 Bring a large pot of lightly salted water to a boil over high
heat. Cook fettuccine according to package instructions. Drain
the pasta and reserve.
2 Meanwhile, dry scallops with a paper towel and sprinkle with
salt. Coat a large nonstick skillet with cooking spray and warm
over medium-high heat. Add scallops and cook until golden brown,
about 2 to 3 minutes per side. Remove from pan and reserve.
3 Add clam juice to the pan. In a medium bowl, add milk,
cornstarch, salt, and pepper; whisk until smooth. Pour milk
mixture into the pan and whisk with clam juice. Once the mixture
is simmering, stir constantly until sauce thickens, about 1 to 2
minutes.
4 Add reserved scallops and peas to clam sauce and bring to a
simmer. Stir in reserved fettuccine, chives, lemon zest, lemon
juice, and most of the cheese; mix well. Remove pan from the heat
and top pasta with remaining cheese. Serve.

Chicken Stroganoff

Servings: 4

Prep Time: 5 mins
Cooking Time: 15 – 20 mins

(Per Serving)

Calories: 245
Protein: 50 grams
Carbohydrates: 11 grams
Fat: 3 grams

Ingredients

• 4 boneless, skinless chicken breasts (6 ounces each), rinsed, dried, trimmed
of fat, sliced
• salt and ground black pepper, to taste
• 1 medium onion, chopped
• 2 tablespoons garlic, minced
• 2 tablespoons dried tarragon
• 2 1/2 cups fresh mushrooms, sliced
• 3/4 cup low-sodium chicken broth
• 1/2 container (8 ounces) fat-free sour cream

Method

1. Coat a 12-inch skillet with cooking spray and place over medium-high
heat. Add salt and pepper to your chicken breast and place into skillet. Cook
until golden on one side, about 2 minutes, turn and repeat.
2. Push the chicken pieces to one side of the skillet. Add the onion to the
other side and sauté until softened. Stir in the garlic, tarragon, and
mushrooms and cook for 2 more minutes.
3. Add the chicken broth and stir, lower the heat to medium-low. Add the
sour cream and mix the chicken in well with the rest of the sauce. Simmer for
5 minutes, stirring occasionally, until sauce slightly thickens.

For Vegetarian lovers

VEGETARIAN BIBIMBAP

SERVES 4
PREP TIME 30 MINUTES
COOKING TIME 20 MINUTES

473 CALORIES | 16 GRAMS PROTEIN | 80 GRAMS CARBOHYDRATES | 10 GRAMS FAT

Ingredients

1.tablespoon sesame oil
1.cup carrots, cut into matchsticks
1.cup zucchini, cut into matchsticks
1/2.(14-ounce) can bean sprouts, drained
1.(8-ounce) can bamboo shoots, drained
6.ounces white mushrooms, sliced
   Salt and ground black pepper, to taste
2.cups cooked long-grain rice, cooled
2.scallions, sliced
2.tablespoons less-sodium soy sauce
1/4.teaspoon ground black pepper
4.large eggs
Sriracha hot sauce, to taste

Method

1 Warm oil in a large skillet over medium heat. Sauté carrots and zucchini in the hot oil until they           begin to soften, about 5 minutes. Stir in bean sprouts, bamboo shoots, and mushrooms. Cook
   and stir until carrots are tender, about 5 more minutes. Season with salt and transfer vegetables to a     medium bowl.
2 Add rice, scallions, soy sauce, and pepper into the same skillet, stirring and cooking over medium       heat until rice is hot. Remove from heat.
3 Meanwhile, in a separate nonstick skillet over medium heat, gently cook eggs sunny-side up,               turning them once, until they are firm, about 3 minutes.
4 To serve, divide the rice mixture between 4 bowls and top each bowl with ¼ of the vegetable               mixture and an egg. Serve Sriracha on the side for mixing into the bibimbap.

Tomato Mozzarella Egg Muffins

Tomato Mozzarella Egg Muffins

Servings: 12

Prep Time: 5 minutes
Cook Time: 25 minutes

Nutrition Information: 135 calories, 10.5 g fat, 9 g protein, 2 g carbs, 0.5 g
fiber, 1.5 g net carbs

Ingredients:

• 1 tablespoon butter
• 1 medium tomato, finely diced
• ½ cup diced yellow onion
• 12 large eggs, whisked
• ½ cup canned coconut milk
• ¼ cup sliced green onion
• Salt and pepper
• 1 cup shredded mozzarella cheese

Method:

1. Preheat the oven to 350°F and grease a muffin pan with cooking spray.
2. Melt the butter in a medium skillet over medium heat.
3. Add the tomato and onions then cook for 3 to 4 minutes until softened.
4. Divide the mixture among the muffin cups.
5. Whisk together the eggs, coconut milk, green onions, salt, and pepper, then
spoon into the muffin cups.
6. Sprinkle with cheese then bake for 20 to 25 minutes until the egg is set.

Weight Loss Matcha Green Tea Bars

NO-BAKE MATCHA GREEN TEA FUDGE BARS

SERVES 10 
PREP TIME 10 MINUTES, OVERNIGHT REFRIGERATION

194 CALORIES | 21 GRAMS PROTEIN | 12 GRAMS CARBOHYDRATES | 7 GRAMS FAT

MATCHA CONTAINS HIGH AMOUNTS OF DISEASE-FIGHTING ANTIOXIDANTS.

Matcha, which is just powdered green tea leaves, contains high amounts of
molecules that are most responsible for tea’s many proven health
benefits, including a reduced risk of heart disease, cancer, and
various neurodegenerative conditions.

1 MATCHA CAN ENHANCE YOUR MENTAL CLARITY. Matcha is particularly rich in one
molecule in particular—epigallocatechin gallate, or EGCG—that is
most associated with green tea’s weight loss benefits.

2.THE EGCG IN MATCHA MAY HELP YOU LOSE WEIGHT. Matcha contains an amino acid
known as theanine, which has been shown to improve alertness, focus, attention, memory, and mood.

Ingredients 

1/2.cup oat flour
1/2.cup almond butter
1.cup plus 2 tablespoons unsweetened almond milk
1.teaspoon granulated sugar
   Zest of 1 lemon
2.ounces dark chocolate, finely chopped

Method 

1 Prepare an 8-inch by 8-inch baking pan by lining it with parchment paper, using 2 sheets placed in     opposite directions.

2 In a small bowl, add protein powder, matcha, and oat flour. Use a fork to thoroughly combine;             reserve.

3 In the bowl of a stand mixer, add almond butter, almond milk, Stevie, and lemon zest. Mix on low       to combine (or alternatively mix by hand with a spatula). Slowly add the protein powder
   mixture, stirring to combine.

4 Transfer matcha fudge to the prepared pan, using a spatula to evenly spread the mixture. Cover           with plastic wrap and place in the fridge overnight.

5 Lift the parchment paper from the pan and place onto a cutting board. Slice fudge into 10 pieces.

6 Using either a microwave or double boiler on the stove, gently stir the chocolate until melted.             Drizzle melted chocolate over the bars.

7 Store bars in an airtight container.

special muffins recipe

Sweet Potato Muffins

Servings: 8 (1 muffin per serving)

Prep Time: 5 mins
Cooking Time: 20 mins

(Per Serving)

Calories: 110
Protein: 15 grams
Carbohydrates: 11 grams
Fat: 1 gram

Ingredients

• 2 medium sized sweet potatoes, cooked and peeled
• 1/2 cup old-fashioned oats
• 4 scoops chocolate or vanilla protein powder
• 1 tablespoon Stevie or other sugar alternative
• 2 egg whites
• 1/2 teaspoon cinnamon
• 1/2 teaspoon vanilla extract
• 1 teaspoon baking powder

Method 

1. Preheat the oven to 350°F.
2. In a blender or food processor, add all of the ingredients. Blend until
smooth.
3. Lightly coat a nonstick muffin pan with cooking spray and pour in the
mixture (each cup should only be 3/4 full). Bake for about 20 minutes or until
cooked. The tops should be golden and a toothpick inserted into the middle
should come out clean. Let them sit for a few minutes before removing from
the pan.

Vegetarian Recipe

BUTTERNUT SQUASH AND MOZZARELLA
BAKE

SERVES 4 
PREP TIME 20 MINUTES
COOKING TIME 30 MINUTES

433 CALORIES | 20 GRAMS PROTEIN | 59 GRAMS CARBOHYDRATES | 18 GRAMS FAT

Ingredients 

(4-pound) butternut squash, peeled, seeded, and cubed
yellow onion, chopped
tablespoon extra-virgin olive oil
tablespoon chopped fresh thyme leaves
Salt and ground black pepper, to taste
ounces fresh mozzarella, diced
cup whole flax seed

Method 

1 Preheat the oven to 425°F. Prepare a large baking dish by
coating it with cooking spray.
2 In a large bowl, toss squash, onion, olive oil, thyme, and
cheese together. Season the mixture with salt and pepper; toss
again to combine.
3 Transfer mixture to the baking dish and top with flaxseed.
4 Bake until the casserole is lightly browned on top, about 30
minutes. Remove from oven and serve.

For Vegetarian lovers

BLACK BEAN AND CORN QUESADILLA

SERVES 4 

PREP TIME 10 MINUTES
COOKING TIME 30 MINUTES

347 CALORIES | 19 GRAMS PROTEIN | 52 GRAMS CARBOHYDRATES | 10 GRAMS FAT

Ingredients 

2.teaspoons extra-virgin olive oil
1/2.cup finely chopped onion
1.(15-ounce) can black beans, drained and rinsed
1 1/2.cups frozen corn
1/4.cup tomato sauce
1/4.teaspoon red pepper flakes
8.(6-inch) corn tortillas
1 cup shredded low-fat Monterrey Jack cheese

Method

1 Warm oil in a large skillet over medium heat. Stir in onion
and cook until softened, about 2 minutes.
2 Stir in beans, corn, tomato sauce, and pepper flakes. Mix well
and cook until heated through, about 3 minutes. Transfer to a
dish and reserve.
3 Use a paper towel to wipe the skillet clean and lay a tortilla
in it. Sprinkle cheese evenly over the tortilla, top with about ¼
of the bean mixture, and place another tortilla on top.
4 Cook quesadilla until golden, flip it with a spatula, and cook
the other side until golden too. Transfer quesadilla to a plate.
5 Repeat with remaining tortillas and filling. Serve.