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 BREAKFAST RECIPES
SCROLL BELOW TO ACCESS YOUR BREAKFAST RECIPES.

Remember: Breakfast / Meal #1 is all about consistency. We

prioritize high protein, healthy fats, and lower carbs. We recommend
you pick 1-2 breakfast options and create a routine.

Enjoy these awesome & nourishing meals!

10 BREAKFAST RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 1:
FAT-BURNING BREAKFAST SHAKE #1
(CLASSIC CHOCOLATE SHAKE)
CALORIES: 393 | PROTEIN: 45G | FATS: 17G | CARBS: 15G

RECIPE 2:
FAT-BURNING BREAKFAST SHAKE #2
(THE GREEN MONSTER)
CALORIES: 452 | PROTEIN: 51G | FATS: 20G | CARBS: 17G

RECIPE 3:
TURKEY BACON & VEGGIE OMELET
CALORIES: 415| PROTEIN: 51G | FATS: 19G | CARBS: 10G

RECIPE 4:
3 EGGS (ANY STYLE) WITH SIDE OF
TURKEY BACON OR FRUIT
CALORIES: 401| PROTEIN: 33G | FATS: 21G | CARBS: 20G

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10 BREAKFAST RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 5:
LOW-CARB BREAKFAST TORTILLA WRAP

CALORIES: 375| PROTEIN: 45G | FATS: 15G | CARBS: 15G

RECIPE 6:
LOW-CARB, NO EGG BREAKFAST BAKE
(SAUSAGE, PEPPERS, & CHEESE)
CALORIES: 501| PROTEIN: 48G | FATS: 29G | CARBS: 12G

RECIPE 7:
COWBOY BREAKFAST SKILLET
CALORIES: 469| PROTEIN: 55G | FATS: 21G | CARBS: 15G

RECIPE 8:
HIGH-PROTEIN OVERNIGHT OATS
(PLANT-BASED FRIENDLY)
CALORIES: 562 | PROTEIN: 25G | FATS: 30G | CARBS: 48G

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10 BREAKFAST RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 9:
HIGH-PROTEIN VEGAN BREAKFAST BURRITO

CALORIES: 346| PROTEIN: 22G | FATS: 12G | CARBS: 37G

RECIPE 10:
EASY HIGH-PROTEIN TOFU SCRAMBLE
CALORIES: 346 | PROTEIN: 20G | FATS: 12G | CARBS: 37G

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RECIPE 1

FAT-BURNING BREAKFAST SHAKE #1

(CLASSIC CHOCOLATE SHAKE)

*This is the shake is quick, delicious, and the ingredients are very affordable.
Make this into your breakfast habit, and the pounds will start dropping.

SERVINGS: 1
PREP TIME: 2 MIN
BLEND TIME: 1 MIN

PER SERVING:
CALORIES: 393 ⬥ PROTEIN: 45G ⬥ FATS: 17G ⬥ CARBOHYDRATES: 15G

INGREDIENTS YOU’LL NEED:

1.5 scoops Protein
2 tablespoons organic cacao powder*
1 tablespoon chia seeds
2 teaspoons MCT Oil (note teaspoons not tablespoons!)
2 cups unsweetened almond milk or pea milk (ideally organic)
2 cups of organic baby spinach
Water & ice

SIMPLE PREPARATION DIRECTIONS (NEXT PAGE):

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1) Mix the protein, cacao, chia seeds, MCT oil (2 teaspoons), organic baby spinach
(trust us, you won’t taste it), unsweetened pea/almond milk, and ice into a blender.

2) Add any additional water to meet your desired consistency.

3) Blend to crush the ice. Enjoy!

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RECIPE 2

FAT-BURNING BREAKFAST SHAKE #2

(THE GREEN MONSTER)

*I call this shake “The Green Monster.” You can use it as an alternative instead
of the Fat-Burner Chocolate Shake #1 to “mix things up” if you so desire.

SERVINGS: 1
PREP TIME: 2 MIN
BLEND TIME: 1 MIN

PER SERVING:
CALORIES: 452 ⬥ PROTEIN: 51G ⬥ FATS: 20G ⬥ CARBOHYDRATES: 17G

INGREDIENTS YOU’LL NEED:

1.5 scoops Protein
1 tablespoon natural peanut butter
1 tablespoon chia seeds
½ fairly unripe (yellow-green color) banana, frozen if possible
2 cups unsweetened pea or almond milk (ideally organic)
2 cups of organic baby spinach
Water & ice

SIMPLE PREPARATION DIRECTIONS (NEXT PAGE):

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1) Mix the protein, peanut butter, chia seeds, banana, baby spinach (trust us… you
won’t taste it), unsweetened pea/almond milk, and ice into a blender.

2) Add any additional water to meet your desired consistency.

3) Blend to crush the ice. Enjoy!

You don’t have to switch between this shake and the chocolate shake if you don’t
want to. Personally, I just make the chocolate shake every day; however, I wanted to
give you options in case you need a bit of variety.

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RECIPE 3

TURKEY BACON & VEGGIE OMELET

SSERVINGS: 1
PREP TIME: 5 MIN
COOK TIME: 5 MIN

PER SERVING:
CALORIES: 415 ⬥ PROTEIN: 51G ⬥ FATS: 19G ⬥ CARBOHYDRATES: 10G

INGREDIENTS YOU’LL NEED:

6 egg whites
2 large eggs
3 slices turkey bacon, cooked and cut into small slices
1 tablespoon fat-free parmesan cheese, shredded
1 pinch of ground black pepper
1 pinch of sea salt
1 cup baby spinach
½ cup mushrooms, sliced
3 spears asparagus, cut into 1-in pieces
¹⁄3 cup scallions, chopped
2 cups mixed greens (eat raw on the side) with salt & pepper

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SIMPLE PREPARATION DIRECTIONS:

1) Place a large skillet over medium heat, lightly coat the skillet in EITHER grass-fed
butter, virgin coconut oil, or extra virgin olive oil and, once heated, add in the
mushrooms, baby spinach, asparagus, and scallions. Sauté these vegetables, stirring
occasionally until the asparagus softens (around 4 minutes).

2) Whisk the eggs and egg whites together in a bowl, and pour over the vegetables.
Reduce to medium-low heat. While the omelet cooks, run a spatula around the edges
to allow the uncooked egg to flow around the pan.

3) Once the egg is mostly cooked throughout, add the turkey bacon and cheese on top
to melt to the desired consistency. Fold the omelet in half and remove from the heat.
Serve with a side of 2 cups of mixed greens for added fiber. Enjoy!

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RECIPE 4

3 EGGS (ANY STYLE) WITH A SIDE OF

TURKEY BACON OR FRUIT

SSERVINGS: 1
PREP TIME: 5 MIN
COOK TIME: 5 MIN

PER SERVING:
CALORIES: 401 ⬥ PROTEIN: 33G ⬥ FATS: 21G ⬥ CARBOHYDRATES: 20G (IF
ENJOYING WITH FRUIT)

INGREDIENTS YOU’LL NEED:

3 large eggs
3 slices of pre-cooked turkey bacon (or you can use 3 slices of any organic deli
meat like turkey/ham)
Optional: 1 serving of fruit (examples: 1 cup of berries, 1 apple, 1 small orange, 1
green-tipped banana, 1/2 avocado)
2 cups mixed greens (eat raw on the side) with salt & pepper

SIMPLE PREPARATION DIRECTIONS:

1) Place a large skillet over medium heat, lightly coat the skillet in EITHER grass-fed
butter, virgin coconut oil, or extra virgin olive oil and, once heated, add the eggs and
cook them any way you like (scrambled, sunny side up, etc).

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There is an argument for sunny side up being healthier as the healthy egg yolk is best
in its least heated state.

2) On the side of your eggs, add 3 slices of any kind of meat you like (turkey bacon, deli
turkey, ham, etc).

3) Optional: if you like fruit, you can enjoy it with 1 serving of fruit on the side. You can
also skip the fruit and have 2 cups of mixed greens drizzled with extra virgin olive oil,
salt, and pepper too.

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RECIPE 5

LOW-CARB BREAKFAST TORTILLA

WRAP

SSERVINGS: 1
PREP TIME: 5 MIN
COOK TIME: 10 MIN

PER SERVING:
CALORIES: 375 ⬥ PROTEIN: 45G ⬥ FATS: 15G⬥ CARBOHYDRATES: 15G

INGREDIENTS YOU’LL NEED:

4 small white mushrooms, sliced
1 tablespoon onion, chopped
1 tablespoon red bell pepper, chopped
1 large egg
5 egg whites
½ small tomato, seeded and chopped
3 tablespoons fat-free milk
1 low-carb tortilla (I like both “La Tortilla” or “Mission” Low-Carb versions)
¼ avocado, sliced
1 pinch of ground black pepper
1 pinch of sea salt
2 cups organic baby spinach / mixed greens (eat raw on the side)

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SIMPLE PREPARATION DIRECTIONS:

1) Place a large skillet over medium heat, lightly coat the skillet in virgin coconut oil,
and, once heated, add in the mushrooms, onion, and bell pepper. Add black pepper on
top. Sautee these vegetables for 3-5 minutes, stirring occasionally.

2) Whisk the whole egg, egg whites, and skim milk together in a bowl, and pour over
the vegetables. Reduce to medium-low heat.

3) Scramble the eggs (whole and egg white) until cooked to the desired consistency.

4) Once the eggs are mostly cooked throughout, wrap in a low-carb tortilla and add the
¼ avocado and sliced tomato.

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RECIPE 6

LOW-CARB, NO EGG BREAKFAST BAKE

(SAUSAGE, PEPPERS, & CHEESE)

*This breakfast recipe is delicious and a bit “heavier” than our other breakfast
options. I decided to include it for you as you may make something like this
once in a while over the weekend. This recipe takes a lot longer than all of our
other recipes and is NOT something you will use as a staple “Go-To” Breakfast
Option. Consider making this hearty recipe on the weekend when you may
have some more time to cook.

SERVINGS: 1
PREP TIME: 12 MIN
COOK TIME: 40 MIN*

PER SERVING:
CALORIES: 501 ⬥ PROTEIN: 48G ⬥ FATS: 29G ⬥ CARBOHYDRATES: 12G

INGREDIENTS YOU’LL NEED:

1 large green bell pepper, chopped
1 large red bell pepper, chopped
1 teaspoon all-purpose seasoning mix + ½ teaspoon olive oil

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 12 links of turkey breakfast sausage links (use the low-fat, pre-cooked
JimmyDean Turkey Sausage Links)
½ cup low-fat Mozzarella, grated

SIMPLE PREPARATION DIRECTIONS:

1) Preheat the oven to 450F/230C. Spray a medium-size baking dish with non-stick
spray (or lightly coat with some grass-fed butter or extra virgin olive oil).

2) Chop the bell peppers into 1-in pieces, removing all the stems and seeds.

3) Put the peppers into the baking dish, and toss 1 teaspoon of olive oil with ½
teaspoon of all-purpose seasoning (I like SpikeSeasoning as the original recipe
authors recommend) and add some fresh ground black pepper as well.

4) Bake the peppers and seasoning for 20 minutes.

5) While the peppers cook, coat a skillet with a little bit of olive oil, and cook the
sausages on medium heat until they are browned on all sides (8 minutes).

6) After the sausages are cooked, cut them into thirds.

7) After the bell peppers have cooked for 20 minutes, stir in the sausages and bake for
5 minutes more. (NEXT PAGE)

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8) Finally, remove everything from the oven, turn the oven to BROIL, sprinkle the
grated Mozzarella over the sausage-pepper combination, put it back in the oven, and
broil for 1-2 minutes more until the cheese is nicely melted. Enjoy!

*Viola! It’s done...

THE FINISHED PRODUCT…

Again, this recipe is a bit heavier (and higher in sodium) than our normal
breakfasts, so I’d only recommend that (if you do choose to try it) only
have it on occasion. From helping tens of thousands of guys through the
program, the most successful guys almost always use either the SUPER
FUEL Shakes or a simple egg-recipe for their breakfasts.

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RECIPE 7

COWBOY BREAKFAST SKILLET

*This breakfast recipe is delicious and a bit “heavier” than our other breakfast
options and it makes servings for a whole family. Consider making this hearty
recipe on the weekend when you may have some more time to cook.

SERVINGS: 4 (NOTE: THIS IS A BIG RECIPE)

PREP TIME: 5 MIN
COOK TIME: 10 MIN

PER SERVING:
CALORIES: 469 ⬥ PROTEIN: 55G ⬥ FATS: 21G ⬥ CARBOHYDRATES: 15G

INGREDIENTS YOU’LL NEED:

¾ lb low-fat breakfast sausage, ground raw
1 medium sweet potato, diced
3 whole eggs
1 handful cilantro
hot sauce
1 cup low-fat mozzarella cheese, grated
salt and pepper

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SIMPLE PREPARATION DIRECTIONS:

1) Preheat your oven to 400F.

2) While the oven is heating, use an oven-safe skillet (cast-iron is ideal), to crumble
and brown the sausage over a medium-heat stovetop flame.

3) Once the sausage is brown, use a slotted spoon to remove the sausage and put it in
a side container on the countertop. Try to reserve the grease from the sausage as we
will use this to cook the sweet potato in.

4) Dice the sweet potato into cubes, toss the sweet potato into the sausage grease,
and let them get crispy. Once the potatoes are cooked, add the sausage back into the
pan.

5) Make a few “wells” in the sausage/potato concoction. Crack the 3 whole eggs into
the wells.

6) Then, place the skillet (now containing the sausage, sweet potato, and raw eggs)
into the oven. Simply bake for 4 minutes until the eggs are cooked.

8) Pull the skillet out and add the 1 cup of grated mozzarella cheese. Turn the oven to
broil for 1 minute and put the skillet back in the oven to heat up the top of the eggs and
melt the cheese.

9) Remove the pan from the oven and add the hot sauce, salt, pepper, and cilantro.

10) Enjoy this amazing breakfast

*Remember: this makes 4 servings! Share some with your family.

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RECIPE 8

HIGH-PROTEIN OVERNIGHT OATS

(PLANT-BASED FRIENDLY)

SERVINGS: 1
PREP TIME: 5 MIN + OVERNIGHT SOAKING

PER SERVING:
CALORIES: 562 ⬥ PROTEIN: 25G ⬥ FATS: 30G ⬥ CARBOHYDRATES: 48G

INGREDIENTS YOU’LL NEED:

1 cup milk (organic IF using dairy milk; we do recommend pea or almond milk due
to these potential issues with dairy)
½ cup organic rolled oats
2 tablespoon chia seeds
2 tablespoons hemp seeds
1 tablespoon peanut butter or almond butter
Optional sweetener: a few drops of liquid stevia

*Organic ingredients are always preferred but not required to make this recipe.

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SIMPLE PREPARATION DIRECTIONS:

1) Add all these ingredients to a small jar or bowl with a few drops of liquid stevia (for
desired sweetness).

2) Add your almond, pea, or regular milk to completely immerse the oats, and stir the
mixture a few times to make sure everything is mixed with the milk.

3) Cover and leave in the refrigerator overnight to let the oats soften & flavors mix.
In the morning, you will have perfect overnight oats that are ready to eat.

Overnight oats can be prepared 2-3 days in advance. You can eat them hot or cold. We
DO recommend you use organic rolled oats (as opposed to thinly chopped quick-cook
oats). We DO NOT recommend that you use steel-cut oats for this recipe, as these are
harder and won’t soften enough during the overnight soaking time. If you’re sensitive
to gluten, make sure to buy certified gluten-free oats.

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RECIPE 9

HIGH-PROTEIN VEGAN BREAKFAST

BURRITO

SERVINGS: 1
PREP TIME: 15 MIN
COOK TIME: 20 MIN

PER SERVING:
CALORIES: 346 ⬥ PROTEIN 22G ⬥ FATS: 12G ⬥ CARBOHYDRATES: 37G

INGREDIENTS YOU’LL NEED:

1 package extra-firm tofu, rinsed and pressed*

1 tsp extra virgin olive oil
2-3 garlic cloves
2 cups diced sweet onion (about 1 medium)
1 cup diced potato; sweet potato or regular (~115 grams or half a medium potato)
1.5 cups sliced crimini mushrooms (150 grams or about 9 mushrooms)
¼ cup nutritional yeast
3-4 tbsp minced fresh basil
2 tbsp minced fresh parsley
1 tbsp fresh lemon juice
¾ tsp kosher salt (or to taste) + black pepper

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 1x low-carb tortilla like this or a gluten-free low-carb brand like this
Optional for garnish: organic salsa, Daiya cheese, green onion, Herbamare
seasoning, or whatever else you like!

*It’s always ideal to buy organic tofu, tempeh, soy products.

SIMPLE PREPARATION DIRECTIONS:

1) Press tofu: Rinse the tofu with water and place a couple of kitchen towels on the
counter. Wrap the tofu with another towel, place another towel on top, and finally
place several heavy cookbooks on top. Let sit for at least 20 minutes to soak out the
water. Alternatively, you can use a tofu press if you have one.

2) Meanwhile, heat a large skillet with 1 tsp oil over medium heat. Sauté garlic and
onion for a few minutes over medium heat. Add in the diced potato and mushrooms
and sauté for 12 minutes, reducing heat if necessary and stirring frequently so it
doesn’t stick to the bottom.

3) Remove tofu from towels and dice on a chopping board. You want the tofu very
well-minced/small. Now, reduce heat to low and stir in the nutritional yeast, tofu, fresh
herbs, and lemon juice, and season with salt and pepper to taste. Continue cooking on
low until the potato is cooked through, only a few more minutes, if necessary.

4) Add ¾ cup of the mixture on a large low-carb tortilla wrap like this or a gluten-free
low-carb wrap like this, spoon on salsa, and top with Daiya cheese and chopped green
onion if desired.

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RECIPE 10

EASY HIGH-PROTEIN TOFU SCRAMBLE

SERVINGS: 1
PREP TIME: 5 MIN
COOK TIME: 10 MIN

PER SERVING:
CALORIES: 346 ⬥ PROTEIN: 20G ⬥ FATS: 12G ⬥ CARBS: 37G

INGREDIENTS YOU’LL NEED:

10-14 ounces firm organic tofu (280 - 390 g)

¼ tsp salt (we recommend Himalayan Salt as it tastes incredibly good with tofu)
¼ tsp turmeric powder
¹⁄8 tsp ground black pepper
1 piece of sprouted organic bread (like Ezekiel Bread, which is most often found in
the frozen foods section of most grocery stores)
Optional garnish: fresh parsley

*It’s always ideal to buy organic tofu/tempeh/soy products.

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SIMPLE PREPARATION DIRECTIONS:

1) Chop the tofu and use a fork to crumble it into bite-sized pieces.

2) Add some oil to a frying pan and when it’s hot, add the tofu and all the remaining
ingredients (salt, turmeric powder, and ground black pepper). Stir until well combined
and cook over medium-high heat for 5 to 10 minutes. Stir occasionally.

3) Serve immediately. I prefer to serve this tofu scramble over some toasted bread
and topped it with fresh parsley. Having a piece of bread is optional. You could also
serve it with a side of sautéed vegetables.

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 LUNCH RECIPES
Check out the amazing & healthy lunch recipes below...
sandwiches, salads, protein bowls and many more!
 12 LUNCH RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 1:
EZEKIEL BREAD TURKEY AVOCADO MANDWICH

CALORIES: 480 | PROTEIN: 40G | FATS: 20G | CARBS: 35G

RECIPE 2:
EZEKIEL BREAD CHICKEN PESTO “MANWICH”

CALORIES: 480 | PROTEIN: 40G | FATS: 20G | CARBS: 35G

RECIPE 3:
SIMPLE SALMON, RICE, & GREENS
CALORIES: 592| PROTEIN: 45G | FATS: 28G | CARBS: 40G

RECIPE 4:
THE SIRLOIN + SWEET POTATO COMBO

CALORIES: 555| PROTEIN: 52G | FATS: 23G | CARBS: 35G

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 12 LUNCH RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 5:
CAJUN WHITE FISH, RICE, & GREENS

CALORIES: 513 | PROTEIN: 50G | FATS: 17G | CARBS: 40G

RECIPE 6:
HEALTHY KALE CHICKEN WRAP W/ APPLE

CALORIES: 496 | PROTEIN: 54G | FATS: 16G | CARBS: 34G

RECIPE 7:
THE “NO BLEND” PROTEIN LUNCH SHAKE

CALORIES: 488| PROTEIN: 50G | FATS: 28G | CARBS: 15G

RECIPE 8:
HIGH-PROTEIN VEGAN SALAD
CALORIES: 620| PROTEIN: 40G | FATS: 33G | CARBS: 49G

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 12 LUNCH RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 9:
EZEKIEL BREAD PEANUT BUTTER MANWICH

CALORIES: 365 | PROTEIN: 18G | FATS: 17G | CARBS: 35G

RECIPE 10:
PROTEIN-PACKED VEGAN BUDDHA BOWL

CALORIES: 655 | PROTEIN: 30G | FATS: 35G | CARBS: 55G

RECIPE 11:
SIMPLE TERIYAKI QUINOA PROTEIN BOWL

CALORIES: 500| PROTEIN: 20G | FATS: 25G | CARBS: 55G

RECIPE 12:
HIGH PROTEIN YELLOW DAL WITH QUINOA

CALORIES: 330| PROTEIN: 18G | FATS: 3G | CARBS: 59G

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RECIPE 1

EZEKIEL BREAD TURKEY AVOCADO MANDWICH

*The beauty of packing sandwiches from home is that you can use the best
kind of high-quality bread that will support your weight loss and energy. Many
of the “on the go” restaurant lunch options you’ll see in this section include
bread; yet, they don’t beat this sandwich in terms of quality. Ezekiel Bread is
most often found in the frozen foods section of most grocery stores. But if you
do not have access to Ezekiel Bread where you live, then get the highest
quality organic, sprouted bread possible. The sprouting process activates a lot
of the nutrition in the bread and gets rid of some potential problems of gluten
proteins in wheat bread that is not sprouted.

SERVINGS: 1
PREP TIME: 4 MIN
COOK TIME: 0 MIN

PER SERVING:
CALORIES: 480 ⬥ PROTEIN: 40G ⬥ FATS: 20G ⬥ CARBOHYDRATES: 35G

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INGREDIENTS YOU’LL NEED:

2 slices Ezekiel Bread

½ avocado, mashed
5oz turkey breast, deli sliced
1 cup baby spinach
Dijon mustard, 1 tbsp
Salt, Pepper

SIMPLE PREPARATION DIRECTIONS:

1) Toast 2 pieces of Ezekiel bread.

2) While the toast is cooking, slice one medium-sized avocado in half, remove the pit,
and mash ½ of the avocado in a bowl to achieve a spreadable consistency. Save the
other ½ avocado with the pit in a plastic container for a later meal.

3) Add salt, pepper, and 1 tablespoon of Dijon mustard to the mashed avocado.

4) Once the bread is toasted, spread the avocado mash on both slices.

5) Place the 1 cup of baby spinach inside the sandwich. Finally, add the 5oz of turkey
breast to the sandwich. Enjoy!

*You can easily pack this sandwich & take it to work. No cooking involved. You can also
substitute any protein for the turkey to mix things up.

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RECIPE 2

EZEKIEL BREAD CHICKEN PESTO “MANWICH”

*Again, this is another fast and easy sandwich that you can make from home.
The pesto adds a ton of flavor, and you can buy precooked chicken breasts
from the grocery store if you don’t want to grill them up yourself.

SERVINGS: 1
PREP TIME: 4 MIN
COOK TIME: 4 MIN

PER SERVING:
CALORIES: 480 ⬥ PROTEIN: 40G ⬥ FATS: 20G ⬥ CARBOHYDRATES: 35G

INGREDIENTS YOU’LL NEED:

2 slices Ezekiel Bread (most often found in the frozen foods section of most
grocery stores)
1 tablespoon pesto, pre-made
5oz chicken breast, sliced
1 cup baby spinach
1 tablespoon Dijon mustard
½ cup mushrooms

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 ½ tablespoon balsamic vinegar
salt, pepper

SIMPLE PREPARATION DIRECTIONS:

1) Place ½ cup of chopped mushrooms and 1 cup of baby spinach into a standard
skillet with 1 teaspoon of extra virgin olive oil, salt, pepper, and 1/2 tablespoon
balsamic vinegar. Sautee on medium heat for 4 min.

2) Toast 2 pieces of Ezekiel bread while the veggies are cooking.

3) Once the toast is finished, measure out and spread 1 tablespoon of pre-made pesto
on one slice of bread. Spread 1 tablespoon Dijon mustard on the other slice of bread.

4) Put the sautéed mushrooms and cooked baby spinach on the sandwich. 5. Slice up
5oz of pre-grilled chicken breast and add to the sandwich. If desired warm, microwave
the chicken beforehand. For many guys, chicken breast is an excellent “go-to” protein
source that should be cooked in bulk weekly. This will save a ton of time during the
week.

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RECIPE 3

SIMPLE SALMON, RICE, & GREENS

*Ideally, cooking is done ahead of time during

weekly meal prep; simply reheat.

SERVINGS: 1
PREP TIME: 4 MIN
COOK TIME: 1 MIN*

PER SERVING:
CALORIES: 592 ⬥ PROTEIN: 45G ⬥ FATS: 28G ⬥ CARBOHYDRATES: 40G

INGREDIENTS YOU’LL NEED:

6oz salmon fillet, pre-grilled

2 cups asparagus, pre-grilled
¾ cup brown rice, pre-cooked
½ tablespoon, teriyaki sauce

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SIMPLE PREPARATION DIRECTIONS:

*Remember: with our lunch meals, we do not want to spend time cooking. We’ve
ideally done all the cooking ahead of time by preparing our “Go-To Foods” like salmon
and brown rice in bulk. When lunch rolls around, your only job is combining these
ingredients.

1) Since we already used our rice cooker to prepare brown rice in bulk earlier in the
week as we cover in your meal prep guide here, all we have to do for this meal is
measure out ¾ cup rice from our bulk container of rice and heat in a microwave with
the salmon.

2) Similarly, since we already grilled the asparagus (or any other green fibrous veggie
in bulk), all we have to do is add the desired amount to our plate and (once again)
microwave.

1. Since we already cooked the salmon in bulk during our weekly meal prep ritual
(one of the best “Go-To” protein sources), all we have to do is measure/eyeball
out a 6oz portion.
2. Add ½ tablespoon of teriyaki sauce (or hot sauce) if desired. Enjoy!

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RECIPE 4

THE SIRLOIN + SWEET POTATO COMBO

*The idea behind this meal is very simple. Protein (steak in this case) +
healthy carb (sweet potato, small) + veggies. Ideally, cooking is done
ahead of time during weekly meal prep; this is simply reheating time.

SERVINGS: 1
PREP TIME: 3 MIN
COOK TIME: 1 MIN*

PER SERVING:
CALORIES: 555 ⬥ PROTEIN: 52G ⬥ FATS: 23G ⬥ CARBOHYDRATES: 35G

INGREDIENTS YOU’LL NEED:

Lean sirloin steak (or flank steak), pre-cooked, 7oz

1 small sweet potato, pre-cooked & sliced
2 cups of broccolini, asparagus, or broccoli, pre-steamed

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SIMPLE PREPARATION DIRECTIONS:

1) The sirloin (or flank steak) was already pre-cooked during your weekly meal
preparation following this guide here. Grilling is the simplest option. I recommend
bringing the steaks to room temperature before grilling and also rubbing them with a
simple seasoning (McCormick Steak Seasoning is a great choice). You can also
marinate the steaks if desired. Grill to desired temperature.

2) The sweet potatoes (an awesome healthy carb) are ideally pre-baked and sitting in
your fridge ready to be reheated. When cooking sweet potatoes, I like to bake them in
bulk 4-5 at a time to have with my meals throughout the week. It’s super convenient
that way.

3) The greens you choose as a side for this meal are completely up to you. Grilled
asparagus, steamed broccoli/broccolini, grilled zucchini, and even a simple mixed
greens salad are all perfect options.

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RECIPE 5

CAJUN WHITE FISH, RICE, & GREENS

*The idea behind this meal is to pair some kind of grilled/baked white fish
(responsibly raised tilapia happens to be an easy choice although you can use
cod/haddock/mahi etc. – be mindful of mercury levels) with some rice and
veggies. Ideally, cooking is done ahead of time during weekly meal prep; simply
reheat and eat.

SERVINGS: 1
PREP TIME: 3 MIN
COOK TIME: 1 MIN*

PER SERVING:
CALORIES: 513 ⬥ PROTEIN: 50G ⬥ FATS: 17G ⬥ CARBOHYDRATES: 40G

INGREDIENTS YOU’LL NEED:

Fish of your choice, 7oz

Zucchini, carrots, and squash, (or any veggie of your choice), chopped
¾ cup of brown rice, pre-cooked in a rice cooker
1 tablespoon extra-virgin olive oil to drizzle on the vegetables

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SIMPLE PREPARATION DIRECTIONS:

1) The fish was ideally pre-cooked during your weekly meal preparation. Fish is an
excellent “Go-To Protein Source,” and it is incredibly easy to cook a few pounds of fish
in bulk. Baking is the simplest cooking option. I recommend you bring the fish to room
temperature before baking and rub the fillets with a Cajun seasoning thickly on both
sides. Preheat the oven to 375 F and cook the fish for ~20 minutes.

2) The brown rice was (ideally) pre-cooked in your rice cooker. If you enjoy cooking
rice on the stovetop, you can certainly do it that way too.

3) The greens you choose to put on the side for this meal is completely up to you. I
usually chop the zucchini and carrots and cook inside my rice cooker while
simultaneously preparing rice for the week.

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RECIPE 6

HEALTHY KALE CHICKEN WRAP W/ APPLE

*This is a simple and very delicious wrap that you can make in minutes. The key
is to make sure you buy the right kind of low-carb tortilla. I like the Mission
brand; however, any low-carb tortilla can work just fine. Also, consider buying
pre-grilled chicken.

SERVINGS: 1
PREP TIME: 3 MIN
COOK TIME: 1 MIN*

PER SERVING:
CALORIES: 496 ⬥ PROTEIN: 54G ⬥ FATS: 16G ⬥ CARBOHYDRATES: 34G

INGREDIENTS YOU’LL NEED:

1x Mission Carb Balance Tortilla

6oz chicken breast, chopped
1 tablespoon Caesar dressing
2 cups kale (or romaine), chopped
1 tablespoon parmesan, shredded
1 small-medium organic apple

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SIMPLE PREPARATION DIRECTIONS:

1) In a bowl, mix the chopped kale/romaine (any greens work), shredded parmesan,
and 1 tablespoon of Caesar dressing of your choice.

2) Heat both a Mission Carb Balance Tortilla and your 6oz of diced chicken in the
microwave.

3) Place both the romaine, Caesar mix, and chicken inside the tortilla.

4) Wrap tightly.

5) Enjoy with a small-medium-sized organic apple.

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RECIPE 7

THE “NO BLEND” PROTEIN LUNCH SHAKE

*Really pressed for time? This “No Blend” Protein Shake is your new go-to
recipe for an extremely fast, convenient, and healthy weight loss lunch. You can
use the same main ingredients from your breakfast shake.

SERVINGS: 1
PREP TIME: 1 MIN
BLEND TIME: 0 MIN

PER SERVING:
CALORIES: 488 ⬥ PROTEIN: 50G ⬥ FATS: 28G ⬥ CARBOHYDRATES: 15G

INGREDIENTS YOU’LL NEED:

1.5 scoops Protein

1 tablespoon organic cacao powder*
¼ cup quick-cook oats
1 tablespoon chia seeds
1 tablespoon MCT Oil
Shake with 2 cups water
1 piece of organic fruit on the side (apple, small banana, kiwi, mixed berries)

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SIMPLE PREPARATION DIRECTIONS:

This is a modified shake recipe that requires no blending. You will be able to keep all
the powdered ingredients in a mason jar/shaker bottle throughout the day and will
simply add water come lunchtime.

1) In the morning before leaving your house for the day, add the whey protein, cacao
powder, chia seeds, MCT Oil, & quick-cook oats into a Mason Jar or shaker bottle.

2) Do not add any water. Leave the mixed powders in the shaker bottle.

3) When lunch rolls around, fill the shaker bottle with water, and enjoy the shake with
1 piece of organic fruit (any variety you prefer). The oats will float a bit, but it’s worth it
for the convenience of this meal replacement.

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RECIPE 8

HIGH-PROTEIN VEGAN SALAD

*This salad is packed with protein from organic tofu, tempeh, hemp seeds, &
chickpeas. Please note that the serving size for this salad is 4 portions. We
provided it this way because there is some baking involved with the
tofu/tempeh, so it’s most convenient to have your cooking efforts pay off for
multiple meals. If you don’t like some of the ingredients, you can modify this
recipe by removing chickpeas or selecting only tempeh or tofu as a protein
source (instead of using both). Have this salad for lunch or dinner.

SERVINGS: 4
PREP TIME: 10 MIN + OVERNIGHT WAIT
COOK TIME: 30 MIN

PER SERVING:
CALORIES: 620 ⬥ PROTEIN: 40G ⬥ FATS: 33G ⬥ CARBOHYDRATES: 49G

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INGREDIENTS YOU’LL NEED:

For the marinated tempeh (4 servings):

¼ cup balsamic vinegar

2 tbsp soy sauce (or gluten-free tamari)
2 tbsp pure maple syrup
1 tsp garlic powder
pinch of salt and pepper
1 block of organic tempeh, cubed

For the baked tofu (4 servings):

1 block of medium or firm tofu (organic)

1 tsp garlic powder
2 tbsp soy sauce
pinch of salt and pepper

Veggies, seeds, & dressing for the salad (per salad):

½ cup chopped and steamed broccoli

2 cups or 2 big handfuls of fresh spring mix (or arugula or romaine)
½ cup diced cucumber
2 tbsp hemp seeds
¼ of an avocado
¹⁄3 cup chickpeas (we recommend soaking & cooking ahead of time like )
1–2 tbsp drippy tahini or 3–4 tbsp tahini dressing

(PREPARATION NEXT PAGE)

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SIMPLE PREPARATION DIRECTIONS:

1) To make the marinated tempeh, mix the marinade ingredients together in a shallow
dish then add the cubed tempeh. Let sit for 2 hours up to overnight then bake at 400
degrees for 20 minutes on a baking tray either sprayed with non-stick cooking spray or
lined with a silicone baking mat. Once it’s baked you can toss with a bit of the leftover
marinade.

2) To make the baked tofu, toss the cubed tofu with the rest of the ingredients and
bake at 400 degrees for 30 minutes until browned. You can bake it at the same time as
the tempeh.

3) To assemble the salad, add all of the salad ingredients along with baked tofu and
tempeh to a bowl. Top with the tahini and finish with a spritz of fresh lemon juice and
sea salt and enjoy.

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RECIPE 9

EZEKIEL BREAD PEANUT BUTTER MANWICH

*Ah, the good ol’ “PB & J.” Many of us grew up eating these, and the good news is
that with the right bread and nut spread, we can still enjoy this simple & classic
sandwich while still losing weight and feeling energetic. Note that the Ezekiel bread
(or a similar organic, sprouted bread) is essential and is most often found in the
frozen foods section of most grocery stores. Also, do NOT have this sandwich if you
have nut allergies. If you prefer almond butter, you can use that too.

SERVINGS: 1
PREP TIME: 4 MIN
COOK TIME: 0 MIN

PER SERVING:
CALORIES: 365 ⬥ PROTEIN: 18G ⬥ FATS: 17G ⬥ CARBOHYDRATES: 35G

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INGREDIENTS YOU’LL NEED:

2 slices Ezekiel Bread (most often found in the frozen foods section of most
grocery stores)
2 tablespoons organic peanut butter (or substitute organic almond butter)
Optional: 1 teaspoon of honey* (make sure it’s only 1 teaspoon or it’ll be too much
sugar)
Optional: 1 tbsp of stevia-based sugar-free jelly.
Pinch of salt

* For this sandwich, it’s important to use high-quality organic peanut/almond

butter; low-quality peanut butter often has hydrogenated oils (bad) and added
sugars.

SIMPLE PREPARATION DIRECTIONS:

1) Toast 2 pieces of Ezekiel bread. Once the bread is toasted, spread 2 tablespoons of
organic peanut butter across the two slices of bread.

2) Add a small pinch of salt to both slices of bread.

3) Optional: lightly drizzle some honey (no more than 1 teaspoon) on the sandwich.

4) Also optional: add 1 tablespoon of sugar-free jelly.

*You can have 1x organic apple on the side of this meal (or in the sandwich).

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RECIPE 10

PROTEIN-PACKED VEGAN BUDDHA BOWL

This recipe is a bit time-intensive relative to our other simple lunch recipes, but it’s
delicious and well worth the effort. Although we are featuring this recipe in the
“lunch” section, this recipe can be used for dinner as well. Since this recipe makes
2x servings, you can share with your spouse or keep the second serving as leftovers
for another day. There are a lot of ingredients listed. They are NOT required; they
are simply guidelines. You can remove or substitute ingredients to make your
combination if desired.

SERVINGS: 2
PREP TIME: 10 MIN
COOK TIME: 30 MIN

PER SERVING:
CALORIES: 655 ⬥ PROTEIN: 30G ⬥ FATS: 35G ⬥ CARBOHYDRATES: 55G

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INGREDIENTS YOU’LL NEED:

8 oz firm organic tofu, drained

1 sweet potato, peeled and cubed
1 onion, sliced
2 cloves garlic, minced
1 tablespoon avocado (or peanut) oil
1 cup chickpeas, drained
¼ cup shredded carrots, shredded
1 avocado, diced
½ teaspoon salt, plus more to taste
½ teaspoon pepper, plus more to taste
1 teaspoon chili powder
1 teaspoon garlic powder
Juice of 1 lemon
1 cup leafy greens, such as spring mix, baby kale, or spinach
1.5 cups cooked quinoa (cook ahead of time using a stove-top or rice cooker)

For the tofu marinade:

2 tablespoons vegetable oil (avocado or peanut)

½ teaspoon sesame oil
1 teaspoon hot sauce
2 teaspoons dried thyme
1 teaspoon paprika
½ teaspoon salt

SIMPLE PREPARATION DIRECTIONS:

1) Make the marinade: In a small bowl, combine the vegetable oil, sesame oil, hot
sauce, thyme, paprika, and salt. Set aside.

2) Add the marinade and tofu to a container and marinate for at least 30 minutes, or
up to a day. For maximum time-efficiency, marinate the organic tofu 1-day before.

3) Preheat the oven to 400ºF (200ºC).

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4) While the oven is preheating, lay the sweet potato, onion, and garlic on a baking
sheet and drizzle with oil. Season with salt and pepper.

5) Once the oven is at 400ºF (200ºC), bake the veggies for 20-25 minutes.

6) While the sweet potato and onions are baking, we’ll start to make the chickpeas on
the stovetop. In a medium bowl, add the chickpeas, salt, pepper, chili powder, and
garlic powder to a bowl and stir to combine.

7) Transfer chickpeas to a skillet and cook over medium heat for about 10 minutes. Set
chickpeas aside.

8) After cooking the chickpeas (or simultaneously for greater time-efficiency), fry the
tofu for about 10 minutes on each side (20 min total). Once cooked, slice the tofu to
your preferred size.

10) Combine the quinoa, greens, sweet potatoes, onions, chickpeas, carrots, tofu, and
avocado in a medium-large bowl and top off with lemon juice (optional but
recommended). Enjoy!

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RECIPE 11

SIMPLE TERIYAKI QUINOA PROTEIN BOWL

Like the previous “buddha bowl” recipe, this quinoa bowl can be used for lunch or
dinner. You can also substitute any ingredients for your preference.

SERVINGS: 4
PREP TIME: 20 MIN
COOK TIME: 40 MIN

PER SERVING:
CALORIES: 500 ⬥ PROTEIN: 25G ⬥ FATS: 20G ⬥ CARBOHYDRATES: 55G

INGREDIENTS YOU’LL NEED:

1 cup uncooked quinoa (which will yield about ½ – ¾ cup cooked quinoa per bowl)
1 package firm or extra-firm organic tofu
2 cups sliced white or cremini mushrooms (200 g)
2 heaping cups snap peas (225 g)
1 cup peeled and grated carrot
2 cups broccoli florets, lightly steamed

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 1 avocado (¼ avocado per bowl)
1 bunch green onions, finely chopped
sesame seeds for topping

For the teriyaki sauce (if you desire to make it from scratch):

½ cup soy sauce

¼ cup water
2 tbsp pure maple syrup
2 cloves garlic, minced
1 tbsp fresh ginger root, minced
1 tbsp cornstarch or arrowroot powder
½ tsp black pepper *You can also buy a high-quality teriyaki sauce and don’t need
to make from scratch.

SIMPLE PREPARATION DIRECTIONS:

1) Bake the tofu. Cut the tofu into cubes or slabs and toss with a pinch of sea salt, soy
sauce, and black pepper. Place on parchment paper on a baking sheet and bake at
400ºF (200ºC) until browned, flipping halfway through. This should take 25-40
minutes.

2) Cook the quinoa. Cook the quinoa according to package directions or bring 2 cups
of water to a boil, add 1 cup of uncooked quinoa, reduce to a simmer, and cook for
about 15 minutes until the quinoa has absorbed all the water. Remove from heat and
fluff with a fork. For maximum efficiency, we recommend cooking the quinoa ahead of
time using a rice cooker.
3) Make the teriyaki sauce. To make the teriyaki sauce, add all of the ingredients to a
small saucepan and cook over medium-high heat (it should come to a very light boil),
stirring frequently until it thickens. This can take anywhere from 4-10 minutes. It
should be thick and syrupy when it’s done. Alternatively, you can easily use a high-
quality, store-bought Teriyaki sauce. Make sure to not go overboard with the teriyaki
as it does contain sugar. A little bit is great for flavor; too much teriyaki is
counterproductive to your goals.

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4) Stir-fry the mushrooms and peas. While everything is cooking, heat ½ tsp of olive
oil in a non-stick pan then add the sliced mushrooms and peas. Cook over high heat,
stirring often, until the mushrooms are browning and the peas are slightly tender but
still crunchy, about 10 minutes.

5) Assemble the bowls. This recipe makes 4 servings. To assemble the bowls, divide
the quinoa, stir-fried peas and mushrooms, avocado, green onion, broccoli, carrot, and
tofu among 4 bowls or containers. Each bowl should have around ½ - ¾ cup of cooked
quinoa. Drizzle each bowl with a little bit of teriyaki sauce. You can also add hot sauce
on top as well. Optional: top with sesame seeds and serve.

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RECIPE 12

HIGH PROTEIN YELLOW DAL WITH QUINOA

SERVINGS: 4
PREP TIME: 15 MIN
COOK TIME: 45 MIN

PER SERVING:
CALORIES: 330 ⬥ PROTEIN: 18G ⬥ FATS: 3G ⬥ CARBOHYDRATES: 59G

INGREDIENTS YOU’LL NEED:

1 cup yellow split peas or lentils

½ medium onion, cut into 4 large pieces
1 teaspoon fresh grated ginger
1.5 teaspoons ground turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon salt
1 medium clove garlic, pressed or finely grated on a microplane
¾ cup cherry tomatoes, halved
2 tablespoons chopped basil or cilantro, (optional)
2 cups cooked quinoa

*Each meal serving is 1 cup of dal with ½ cup of quinoa.

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SIMPLE PREPARATION DIRECTIONS:

1) Rinse and sort the yellow split peas. Add to a large pot with the onion pieces, ginger,
spices, salt, and 4 cups of water.

2) Bring to a boil, stirring occasionally. Once boiling, reduce heat to a simmer and cook
for 30 to 40 minutes, until the split peas are tender. Add the pressed garlic after the
mixture has been simmering for 20 minutes.

3) Once tender, turn off the heat spoon the mixture into a blender, and pulse for a few
seconds until the desired texture is reached.

4) Stir in the cherry tomato halves and the fresh chopped herbs. Add additional salt to
taste. Serve with cooked quinoa. Each meal is ½ cup quinoa with 1 cup dal. You can
add any additional veggies to this meal to add more bulk/fiber.

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 HEALTHY DINNER
(PERFECT PLATE)
Scroll below to access your Dinner Recipes. We recommend
you make a PERFECT PLATE. We also have created a lot of
simple, easy, and delicious recipes that you can follow.
 19 DINNER RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 1:
BEEF STIR FRY WITH PEPPERS & ONIONS
CALORIES: 582| PROTEIN: 55G | FATS: 22G | CARBS: 41G

RECIPE 2:
BALSAMIC CHICKEN & PENNE PASTA

CALORIES: 597 | PROTEIN: 53G | FATS: 25G | CARBS: 40G

RECIPE 3:
HEARTY TURKEY CHILI
CALORIES: 578| PROTEIN: 55G | FATS: 22G | CARBS: 40G

RECIPE 4:
ASIAN PEPPER SHRIMP & VEGGIES

CALORIES: 472| PROTEIN: 47G | FATS: 17G | CARBS: 35G

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 19 DINNER RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 5:
BEEF & BROCCOLI ASIAN STIR FRY

CALORIES: 555 | PROTEIN: 52G | FATS: 28G | CARBS: 39G

RECIPE 6:
RED CURRY FISH & VEGGIES

CALORIES: 466 | PROTEIN: 50G | FATS: 18G | CARBS: 26G

RECIPE 7:
PESTO SHRIMP WITH PENNE PASTA
CALORIES: 474| PROTEIN: 42G | FATS: 18G | CARBS: 48G

RECIPE 8:
HIGH-PROTEIN VEGETARIAN STIR-FRY

CALORIES: 500| PROTEIN: 45G | FATS: 11G | CARBS: 55G

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 19 DINNER RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 9:
HIGH-PROTEIN VEGAN VEGGIE PASTA

CALORIES: 397| PROTEIN: 19G | FATS: 17G | CARBS: 42G

RECIPE 10:
CHEESY VEGAN PROTEIN PASTA

CALORIES: 558 | PROTEIN: 41G | FATS: 8G | CARBS: 87G

RECIPE 11:
PROTEIN PACKED VEGETARIAN CHILI
CALORIES: 478| PROTEIN: 22G | FATS: 8G | CARBS: 80G

RECIPE 12:

CALORIES: 655| PROTEIN: 30G | FATS: 35G | CARBS: 55G

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 19 DINNER RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 13:
SIMPLE TERIYAKI QUINOA PROTEIN BOWL

CALORIES: 500| PROTEIN: 25G | FATS: 20G | CARBS: 55G

RECIPE 14:
HIGH-PROTEIN YELLOW DAL WITH QUINOA

CALORIES: 330| PROTEIN: 18G | FATS: 3G | CARBS: 59G

RECIPE 15:
LOW CARB, MIRACLE NOODLE PAD
THAI (FOR LOW CARB DAYS)
CALORIES: 365| PROTEIN: 50G | FATS: 17G | CARBS: 3G

RECIPE 16:
LOW CARB, MIRACLE NOODLE
CHICKEN FETTUCCINE ALFREDO
CALORIES: 480| PROTEIN: 50G | FATS: 30G | CARBS: 2G

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 19 DINNER RECIPES:
(CLICK ON THE RECIPE TO OPEN IT)

RECIPE 17:
LOW CARB SIDE DISH: SIMPLE VEGGIE STIR-FRY

CALORIES: 50 | PROTEIN: 3G | FATS: 2G | CARBS: 6G

RECIPE 18:
LOW CARB SIDE DISH: POPEYE'S
GARLIC & SPINACH SUPER SAUTÉ
CALORIES: 90 | PROTEIN: 3G | FATS: 9G | CARBS: 4G

RECIPE 19:
LOW CARB SIDE DISH: HEALTHY GARLIC
SAUTÉED MUSHROOMS
CALORIES: 86| PROTEIN: 3G | FATS: 5G | CARBS: 4G

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RECIPE 1

BEEF STIR FRY WITH PEPPERS & ONIONS

SERVINGS: 3-4
PREP TIME: 5 MIN
COOK TIME: 11 MIN

PER SERVING:
CALORIES: 582 ⬥ PROTEIN: 55G ⬥ FATS: 22G ⬥ CARBOHYDRATES: 41G

INGREDIENTS YOU’LL NEED:

½ lb flank or sirloin steak

1 teaspoon salt
2 organic bell peppers (any color), sliced
½ white onion, sliced
1 avocado, sliced
brown rice, cooked
½ tablespoon of virgin coconut oil
1 tablespoon of extra virgin olive oil

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SIMPLE PREPARATION DIRECTIONS:

1) Slice your steak into 1 to 1.5-inch strips. Place the steak in a big, heavy skillet. You
want to position the steak in a single layer with the pieces very close together.

2) Begin heating the skillet to medium-high heat.

3) While the skillet is heating, add the following: ½ tablespoon of virgin coconut oil, ¼
cup water, and 1 teaspoon of salt.

4) Cover the skillet and bring the water to a simmer. Let the steak cook until your
desired level of firmness.

5) Once the steak is cooked, remove from the pan. With the juices still in the pan, add
the following to the pan: sliced organic peppers, sliced onion, salt, pepper, and 1
tablespoon Extra Virgin olive oil.

6) Sauté the vegetables for 3-5 minutes. Add the steak back into the skillet, and serve
7oz of the meat with ¾ cup brown rice per serving. You can add as many veggies as
you’d like.

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RECIPE 2

BALSAMIC CHICKEN & PENNE PASTA

SERVINGS: 2
PREP TIME: 6 MIN
COOK TIME: 15 MIN

PER SERVING:
CALORIES: 597 ⬥ PROTEIN: 53G ⬥ FATS: 25G ⬥ CARBOHYDRATES: 40G

INGREDIENTS YOU’LL NEED:

14 oz cooked chicken, cut into slices

½ tablespoon extra virgin olive oil
1 cup penne pasta, dry (gluten-free is preferred if you’re sensitive to
wheat. Andean Dream is a brand we love)
¼ cup balsamic vinegar
1 teaspoon black pepper
2 teaspoons salt
½ cup Parmesan cheese, grated
¹⁄8 cup butter, cut into pieces
¼ teaspoon brown sugar
1 cup Brussels sprouts

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SIMPLE PREPARATION DIRECTIONS:

1) Heat your oven to 400 F.

2) Slice the Brussels sprouts in half, and place on a baking sheet with ½ tablespoon
extra virgin olive oil drizzled on top. Add salt & pepper.

3) While the sprouts are baking, put the balsamic vinegar in a small saucepan. Simmer
until around 2 tablespoons remain. Stir in the ¼ teaspoon brown sugar and add a
pinch of black pepper. After you’ve added those ingredients, remove the balsamic
from heat.

4) Cook the penne in a large pot of boiling, salted water until just done. Then, drain the
pasta, and toss the pasta in the butter, vinegar, Brussels sprouts, chicken, parmesan,
and salt (to preference).

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RECIPE 3

HEARTY TURKEY CHILI

SERVINGS: 3
PREP TIME: 2 MIN
COOK TIME: 4 HOURS*

*use the slow cooker to make this meal ahead of time.

PER SERVING:
CALORIES: 578 ⬥ PROTEIN: 55G ⬥ FATS: 22G ⬥ CARBOHYDRATES: 40G

INGREDIENTS YOU’LL NEED:

1 ½ teaspoon Extra Virgin olive oil
1 pound ground turkey (organic, if possible)
1 onion, chopped
2 cups water
1x(28oz) can crushed tomatoes
1x(16oz) can of kidney beans, drained
1 tablespoon garlic, minced
2 tablespoons chili powder
½ teaspoon paprika
½ teaspoon dried oregano
½ teaspoon ground cayenne pepper
½ teaspoon ground cumin
½ teaspoon salt

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SIMPLE PREPARATION DIRECTIONS:

*Use your slow cooker to make this simple, hearty stew ahead of when you want to eat
it. I put all the ingredients in around 2 pm, and the dinner is hot and ready by 6:30 pm
with no need to tend to it. Just set it and forget it.

1) Place the oil in the slow cooker. Next, add the turkey.

2) Place all of the other ingredients in the pot on top of the turkey. Stir to mix.

3) Cover the lid on the slow cooker and turn on to medium-high heat for 4 hours.
That’s it! Super simple. Come back for dinnertime.

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RECIPE 4

ASIAN PEPPER SHRIMP & VEGGIES

SERVINGS: 3
PREP TIME: 8 MIN
COOK TIME: 10 MIN

PER SERVING:
CALORIES: 472 ⬥ PROTEIN: 47G ⬥ FATS: 16G ⬥ CARBOHYDRATES: 35G

INGREDIENTS YOU’LL NEED:

1 ½ lb shrimp, raw, peeled, tails on
3 tablespoons virgin coconut oil
4 cloves of garlic
1 tablespoon Bragg amino acids
1 tablespoon fish sauce
1 teaspoon black pepper
¼ cup fresh cilantro, chopped
rice, any variety, cooked

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SIMPLE PREPARATION DIRECTIONS:

1) Get a large skillet and put it over low heat. Add coconut oil and melt.

2) Mince (or crush) the garlic and toss it into the pan. Stir for 2-3 minutes, keeping the
heat low; we want to avoid burning the garlic.

3) Throw the shrimp into the skillet, and sauté until pink throughout (this will typically
take 4-5 minutes depending on size).

4) With the shrimp still in the pan, stir in the “Bragg liquid amino,” fish sauce, and
pepper. Sauté everything in the pan for 1 more minute.

5) Take the shrimp out and put them on a plate.

6) Now, turn up the burner under the skillet. Heat all the contents (oil and liquid),
letting it cook down for a minute or two. Pour over the shrimp. Top each serving with a
tablespoon of chopped cilantro.

7) Serve side of ¾ cup rice with 6-7oz of cooked shrimp.

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RECIPE 5
BEEF & BROCCOLI ASIAN STIR FRY

SERVINGS: 3
PREP TIME: 3 MIN
COOK TIME: 1 MIN*

*use the slow cooker to make this meal ahead of time.

PER SERVING:
CALORIES: 555 ⬥ PROTEIN: 52G ⬥ FATS: 28G ⬥ CARBOHYDRATES: 39G

INGREDIENTS YOU’LL NEED:

3 tablespoons organic corn starch
½ cup water
2 tablespoons water
½ teaspoon garlic powder
1 lb boneless chuck steak, sliced into 3-in strips
2 tablespoons coconut or avocado oil
4 cups broccoli
1 small onion, sliced into wedges
¹⁄3 cup reduced-sodium soy sauce
1 tablespoon brown sugar
1 teaspoon ground ginger
¼ teaspoon sesame seeds
¼ cup cashews

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SIMPLE PREPARATION DIRECTIONS:

1) In a mixing bowl, combine 2 tablespoons of the organic cornstarch with 2

tablespoons of water and the ground garlic. Mix until smooth.

2) Add in the beef slices and toss until coated.

3) In a large skillet (or wok) over medium-high heat, stir-fry the beef in 1 tablespoon of
oil (coconut or avocado) until the beef reaches the desired doneness. Remove and
keep warm.

4) Stir-fry the broccoli and onion in the remaining oil for 4-5 minutes.

5) Return beef to the pan.

6) In your mixing bowl, combine soy sauce, brown sugar, ginger, the remaining
cornstarch (1 tablespoon), and water until smooth. Add this combination of
ingredients to the pan.

7) Cook and stir for 2 minutes.

8) Serve with ½ cup rice (less than we normally have in most meals) per serving. This
meal already contains carbohydrates from corn starch, cashews, and sugar, so we
don’t need as much rice to hit our goal numbers.

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RECIPE 6
RED CURRY FISH & VEGGIES

SERVINGS: 2
PREP TIME: 10 MIN
COOK TIME: 10 MIN

*use the slow cooker to make this meal ahead of time.

PER SERVING:
CALORIES: 466 ⬥ PROTEIN: 50G ⬥ FATS: 18G ⬥ CARBOHYDRATES: 26G

INGREDIENTS YOU’LL NEED:

2x 7oz fish fillets, skin off
1 teaspoon red curry paste
2 tablespoons extra virgin olive oil
½ teaspoon sea salt
1 teaspoon virgin coconut oil
½ tablespoon fresh ginger, sliced thin
1 teaspoon honey
1 garlic clove, chopped
1 tablespoon fish sauce
½ teaspoon black pepper
1 tablespoon lemon juice
2 cups broccoli

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SIMPLE PREPARATION DIRECTIONS:

1) Rinse and dry the fish fillets.

2) Mix the red curry paste with olive oil and sea salt; brush the fish on both sides, and
then set aside to marinate for 5 minutes

3) Fill up a small saucepan with hot water, and put on high heat to bring to a boil. Peel
and slice the carrots in halves. Slice the ginger into thin slices, and chop the garlic.

4) Heat 1 teaspoon of coconut oil in a small frying pan until sizzling hot. Add ginger and
carrots and pan fry for 2 minutes.

5) After the 2 minutes, add fish sauce, honey, lemon juice, and pepper, and cook on
high heat for another 2-3 minutes until the carrots and ginger are lightly caramelized.

6) In between stirring the ginger & carrots, heat a little bit of extra virgin olive oil in a
larger frying pan. Add the fish fillets and cook for 3 minutes per side.

7) While both sides of the fish are being cooked, begin to bring a separate pot of water
to a boil (for the broccoli).

8) Once both sides of the fish have been cooked, add broccoli to the boiling pot of
water, and cook for 2 minutes.

9) After the broccoli is cooked, strain and add back to the saucepan with the garlic and
coconut oil. Mix all the veggies, and set aside.

10) The fish has now been cooked for 3 minutes per side. Serve the fillets with some
drizzled lemon juice. Put the slightly crunchy carrot, garlic, and broccoli mixture on the
plate.

11) Enjoy!

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RECIPE 7

PESTO SHRIMP WITH PENNE PASTA

SERVINGS: 2
PREP TIME: 10 MIN
COOK TIME: 15 MIN

PER SERVING:
CALORIES: 474 ⬥ PROTEIN: 42G ⬥ FATS: 18G ⬥ CARBOHYDRATES: 48G

INGREDIENTS YOU’LL NEED:

1lb shrimp, raw (medium or large)
2 cups penne or fusilli (if you don’t feel good when eating wheat
products, we suggest a great gluten-free brand like Andean Dream)
4 tablespoon pesto sauce, prepared
2 cups tomatoes, grape or cherry
¼ cup feta cheese, crumbled
2 cups fresh baby spinach, chopped
1 tablespoon extra-virgin olive oil

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SIMPLE PREPARATION DIRECTIONS:

1) Boil a pot of water over high heat. Begin cooking the penne pasta as directed on the
package (around 10 minutes). I recommend you add some sea salt to the water before
boiling.

2) Meanwhile, if the shrimp are not already shelled/cleaned, do that. Pat the shrimp
dry with a paper towel and begin heating another large skillet over medium heat.

3) Add 1 tbsp of olive oil and cook shrimp for 1-2 min/side until opaque.

4) Drain the pasta and then place the pasta in the skillet with the shrimp. Pour the
pesto over the pasta/shrimp mixture.

5) Toss in the tomatoes and chopped spinach. Crumble the feta over the pasta, divide
it across 2 plates (6 oz of shrimp per serving), and serve.

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RECIPE 8

HIGH-PROTEIN VEGETARIAN STIR-FRY

SERVINGS: 1
PREP TIME: 5 MIN
COOK TIME: 10 MIN

PER SERVING:
CALORIES: 500 ⬥ PROTEIN: 45G ⬥ FATS: 11G ⬥ CARBOHYDRATES: 55G

INGREDIENTS YOU’LL NEED:

5-6 broccoli florets
¼ cup of green peas, edamame, or chickpeas
¼ cup of lentils or beans (any kind works); optional
¼ cup zucchini
¼ cup of onion
1 carrot shredded, grated, or sliced
1 handful of sliced mushrooms, water chestnuts, bean sprouts
2 cups spinach
2 tbsp veggie broth or water
1 serving of tofu or tempeh (or both if you want) - buy organic

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For the stir-fry sauce:

1 tbsp lemon juice

½ tbsp low sodium teriyaki sauce
½ tbsp low sodium soy sauce
1 tsp turmeric powder
½ tsp black pepper
1 tbsp nutritional yeast
1 tbsp hemp seeds

SIMPLE PREPARATION DIRECTIONS:

1) Get a large enough pan or skillet and place on the stove. Set it to a medium-high and
allow it to warm up. Once the pan is hot enough, add the veggie broth. The broth
should start bubbling and steaming. Add the garlic & begin mixing around.

2) Add anything that is frozen to the stir-fry first. Then add the remaining vegetables
and tofu. Allow the vegetables to cook for 1-2 minutes.

3) While the veggies are cooking, mix the ingredients for your sauce. Or, you can buy a
high-quality pre-made stir-fry sauce and save some more time.

4) Once the sauce is made, slowly add the sauce all around the pan to cover all the
vegetables and mix it more. You should hear a lot of sizzling. Keep the stove on
medium heat and allow the veggies to cook down more. The heat will also thicken the
sauce and allow it to be absorbed better.

5) After 2-3 minutes, give the stir-fry one more stir and serve. You can enjoy this on its
own or with rice, quinoa, or rice noodles. Optional: you can top this dish with your
favorite hot sauce.

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RECIPE 9

HIGH-PROTEIN VEGAN VEGGIE PASTA

SERVINGS: 3
PREP TIME: 15 MIN
COOK TIME: 15 MIN

PER SERVING:
CALORIES: 397 ⬥ PROTEIN: 19G ⬥ FATS: 17G ⬥ CARBOHYDRATES: 42G

INGREDIENTS YOU’LL NEED:

8oz high-protein lentil pasta or try Andean Dream gluten-free pasta
1.5 cups zucchini
1.5 cups cherry tomatoes, halved
1.5 portobello mushrooms
32 kalamata olives
4 scallions
2 tablespoons olive oil
Zest of 1 lemon
1 small bunch of parsley
¼ teaspoon chili flakes
Salt to taste

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SIMPLE PREPARATION DIRECTIONS:

1) Bring water to a boil. Begin cooking pasta until it’s al dente. Drain and set aside.

2) While the pasta is cooking, stir-fry the scallions, mushrooms, cherry tomatoes,
scallions, and kalamata olives in a separate pan.

3) Combine pasta and veggies in a large bowl. Add oil, lemon zest, and any other
seasoning that you desire.

4) Finish with chopped parsley as a garnish. Enjoy!

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RECIPE 10

CHEESY VEGAN PROTEIN PASTA

SERVINGS: 2
PREP TIME: 6 MIN
COOK TIME: 7 MIN

PER SERVING:
CALORIES: 558 ⬥ PROTEIN: 41G ⬥ FATS: 8G ⬥ CARBOHYDRATES: 87G

INGREDIENTS YOU’LL NEED:

1 can white beans, (15oz / 400g)
2.5 cups high-protein lentil pasta or try Andean Dream gluten-free pasta
4 tbsp Nutritional yeast
½ cup (120ml) water
1 garlic clove
2 tablespoons sesame seeds
¼ tsp Turmeric
1 tbsp Apple cider vinegar
½ tsp Smoked Paprika
½ tsp Chopped Basil
Pinch of salt and pepper

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SIMPLE PREPARATION DIRECTIONS:

1) Drain the beans and place everything apart from the pasta into a blender and whizz
until combined. We do recommend you soak your beans the night before to reduce
lectins.

2) Cook the pasta as per instructions and drain once cooked.

3) Stir in the cheesy bean pasta sauce that you blended up.

4) Serve with smoked paprika and basil sprinkled on top.

5) Store leftovers in the fridge and enjoy within three days.

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RECIPE 11

PROTEIN PACKED VEGETARIAN CHILI

SERVINGS: 4 (SO YOU CAN MAKE LEFTOVERS)

PREP TIME: 10 MIN
COOK TIME: 4 HOURS*

PER SERVING:
CALORIES: 478 ⬥ PROTEIN: 22G ⬥ FATS: 8G ⬥ CARBOHYDRATES: 80G

INGREDIENTS YOU’LL NEED:

1 tablespoon oil
8 cloves garlic, minced
1 onion, hopped
1 red bell pepper, chopped
1 jalapeño, chopped, seeded
1 teaspoon salt, to taste
¼ teaspoon pepper, to taste
1 tablespoon cayenne pepper
4 tablespoons chili powder
1 tablespoon cumin
4 tomatoes, cubed
28 oz crushed tomato, 1 can

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 4 cups vegetable broth
2 cups water
1.5 cups quinoa, rinsed
1 cup red kidney bean, drained
1 cup pinto bean, drained
1 cup black beans, drained
1 cup corn, fresh or frozen
1 tablespoon lime juice
1 teaspoon dried oregano
1 tablespoon fresh cilantro
avocado, for garnish

SIMPLE PREPARATION DIRECTIONS:

1) Drain the beans and place everything apart from the pasta into a blender and whizz
until combined. We do recommend you soak your beans the night before to reduce
lectins.

2) Cook the pasta as per instructions and drain once cooked.

3) Stir in the cheesy bean pasta sauce that you blended up.

4) Serve with smoked paprika and basil sprinkled on top.

5) Store leftovers in the fridge and enjoy within three days.

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RECIPE 12

PROTEIN-PACKED VEGAN BUDDHA BOWL

This is the same vegan Buddha bowl recipe as lunch. It can be used as a great
dinner too. Since this recipe makes 2x servings, you can share it with your spouse
or keep the second serving as leftovers for another day. There are a lot of
ingredients listed. They are NOT required; they are simply guidelines. You can
remove or substitute ingredients to ake your combination if desired.

SERVINGS: 2
PREP TIME: 10 MIN
COOK TIME: 30 MIN

PER SERVING:
CALORIES: 655 ⬥ PROTEIN: 30G ⬥ FATS: 35G ⬥ CARBOHYDRATES: 55G

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INGREDIENTS YOU’LL NEED:

8 oz firm organic tofu, drained

1 sweet potato, peeled and cubed
1 onion, sliced
2 cloves garlic, minced
1 tablespoon avocado (or peanut) oil
1 cup chickpeas, drained
¼ cup shredded carrots, shredded
1 avocado, diced
½ teaspoon salt, plus more to taste
½ teaspoon pepper, plus more to taste
1 teaspoon chili powder
1 teaspoon garlic powder
Juice of 1 lemon
1 cup leafy greens, such as spring mix, baby kale, or spinach
1.5 cups cooked quinoa (cook ahead of time using a stove-top or rice cooker)

For the tofu marinade:

2 tablespoons vegetable oil (avocado or peanut)

½ teaspoon sesame oil
1 teaspoon hot sauce
2 teaspoons dried thyme
1 teaspoon paprika
½ teaspoon salt

SIMPLE PREPARATION DIRECTIONS:

1) Make the marinade: In a small bowl, combine the vegetable oil, sesame oil, hot
sauce, thyme, paprika, and salt. Set aside.

2) Add the marinade and tofu to a container and marinate for at least 30 minutes, or
up to a day. For maximum time-efficiency, marinate the organic tofu 1-day before.

3) Preheat the oven to 400ºF (200ºC).

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4) While the oven is preheating, lay the sweet potato, onion, and garlic on a baking
sheet and drizzle with oil. Season with salt and pepper.

5) Once the oven is at 400ºF (200ºC), bake the veggies for 20-25 minutes.

6) While the sweet potato and onions are baking, we’ll start to make the chickpeas on
the stovetop. In a medium bowl, add the chickpeas, salt, pepper, chili powder, and
garlic powder to a bowl and stir to combine.

7) Transfer chickpeas to a skillet and cook over medium heat for about 10 minutes. Set
chickpeas aside.

8) After cooking the chickpeas (or simultaneously for greater time-efficiency), fry the
tofu for about 10 minutes on each side (20 min total). Once cooked, slice the tofu to
your preferred size.

10) Combine the quinoa, greens, sweet potatoes, onions, chickpeas, carrots, tofu, and
avocado in a medium-large bowl and top off with lemon juice (optional but
recommended). Enjoy!

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RECIPE 13

SIMPLE TERIYAKI QUINOA PROTEIN BOWL

This is the same quinoa protein bowl as lunch; it makes for a great dinner too.
PER SERVING: CALORIES: 365 ⬥ PROTEIN: 50G ⬥ FATS: 17G ⬥
CARBOHYDRATES: 3G
SERVINGS: 4
PREP TIME: 20 MIN
COOK TIME: 40 MIN

PER SERVING:
CALORIES: 500 ⬥ PROTEIN: 25G ⬥ FATS: 20G ⬥ CARBOHYDRATES: 55G

INGREDIENTS YOU’LL NEED:

1 cup uncooked quinoa (which will yield about ½ – ¾ cup cooked quinoa per bowl)
1 package firm or extra-firm organic tofu
2 cups sliced white or cremini mushrooms (200 g)
2 heaping cups snap peas (225 g)
1 cup peeled and grated carrot
2 cups broccoli florets, lightly steamed

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 1 avocado (¼ avocado per bowl)
1 bunch green onions, finely chopped
sesame seeds for topping

For the teriyaki sauce (if you desire to make it from scratch):

½ cup soy sauce

¼ cup water
2 tbsp pure maple syrup
2 cloves garlic, minced
1 tbsp fresh ginger root, minced
1 tbsp cornstarch or arrowroot powder
½ tsp black pepper *You can also buy a high-quality teriyaki sauce and don’t need
to make from scratch.

SIMPLE PREPARATION DIRECTIONS:

1) Bake the tofu. Cut the tofu into cubes or slabs and toss with a pinch of sea salt, soy
sauce, and black pepper. Place on parchment paper on a baking sheet and bake at
400ºF (200ºC) until browned, flipping halfway through. This should take 25-40
minutes.

2) Cook the quinoa. Cook the quinoa according to package directions or bring 2 cups
of water to a boil, add 1 cup of uncooked quinoa, reduce to a simmer, and cook for
about 15 minutes until the quinoa has absorbed all the water. Remove from heat and
fluff with a fork. For maximum efficiency, we recommend cooking the quinoa ahead of
time using a rice cooker.

3) Make the teriyaki sauce. To make the teriyaki sauce, add all of the ingredients to a
small saucepan and cook over medium-high heat (it should come to a very light boil),
stirring frequently until it thickens. This can take anywhere from 4-10 minutes. It
should be thick and syrupy when it’s done. Alternatively, you can easily use a high-
quality, store-bought Teriyaki sauce. Make sure to not go overboard with the teriyaki
as it does contain sugar. A little bit is great for flavor; too much teriyaki is
counterproductive to your goals.

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4) Stir-fry the mushrooms and peas. While everything is cooking, heat ½ tsp of olive
oil in a non-stick pan then add the sliced mushrooms and peas. Cook over high heat,
stirring often, until the mushrooms are browning and the peas are slightly tender but
still crunchy, about 10 minutes.

5) Assemble the bowls. This recipe makes 4 servings. To assemble the bowls, divide
the quinoa, stir-fried peas and mushrooms, avocado, green onion, broccoli, carrot, and
tofu among 4 bowls or containers. Each bowl should have around ½ - ¾ cup of cooked
quinoa. Drizzle each bowl with a little bit of teriyaki sauce. You can also add hot sauce
on top as well. Optional: top with sesame seeds and serve.

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RECIPE 14

HIGH PROTEIN YELLOW DAL WITH QUINOA

SERVINGS: 4
PREP TIME: 15 MIN
COOK TIME: 45 MIN

PER SERVING:
CALORIES: 330 ⬥ PROTEIN: 18G ⬥ FATS: 3G ⬥ CARBOHYDRATES: 59G

INGREDIENTS YOU’LL NEED:

1 cup yellow split peas or lentils

½ medium onion, cut into 4 large pieces
1 teaspoon fresh grated ginger
1.5 teaspoons ground turmeric
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon salt
1 medium clove garlic, pressed or finely grated on a microplane
¾ cup cherry tomatoes, halved
2 tablespoons chopped basil or cilantro, (optional)
2 cups cooked quinoa

*Each meal serving is 1 cup of dal with ½ cup of quinoa.

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SIMPLE PREPARATION DIRECTIONS:

1) Rinse and sort the yellow split peas. Add to a large pot with the onion pieces, ginger,
spices, salt, and 4 cups of water.

2) Bring to a boil, stirring occasionally. Once boiling, reduce heat to a simmer and cook
for 30 to 40 minutes, until the split peas are tender. Add the pressed garlic after the
mixture has been simmering for 20 minutes.

3) Once tender, turn off the heat spoon the mixture into a blender, and pulse for a few
seconds until the desired texture is reached.

4) Stir in the cherry tomato halves and the fresh chopped herbs. Add additional salt to
taste. Serve with cooked quinoa. Each meal is ½ cup quinoa with 1 cup dal. You can
add any additional veggies to this meal to add more bulk/fiber.

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RECIPE 15

LOW CARB, MIRACLE NOODLE PAD THAI (FOR

LOW CARB DAYS)

Instead of regular carb-containing noodles, we’ll be using the special Shirataki

(Miracle) Noodles in this dish to cut out the carbs. This recipe is very easy to make.
This is a recipe that I recommend you try on Low Carb Days.

SERVINGS: 2
PREP TIME: 15 MIN
COOK TIME: 15 MIN*

PER SERVING:
PER SERVING: CALORIES: 365 ⬥ PROTEIN: 50G ⬥ FATS: 17G ⬥ CARBOHYDRATES: 3G

INGREDIENTS YOU’LL NEED:

1 package of Shirataki Fettuccini Noodles

1 ½ tablespoons fish sauce
1 ½ tablespoons Bragg Liquid Aminos (a virtually sodium-free soy-sauce
substitute)
2 tablespoons Swerve or xylitol (natural sugar-free sweetener)

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 ⅛ – ¼ teaspoon cayenne pepper or red pepper flakes; to taste
¼ teaspoon blackstrap molasses, optional but encouraged
2-3 tablespoons fresh lime juice; to taste
1-2 tablespoons coconut oil; for cooking
2 cloves of garlic, minced
7 ounces (200g) fresh shrimp (or other fish)
7 ounces (200g) chicken breast (or steak)
2 eggs, lightly beaten
1 ounce (30g) bean sprouts

Optional garnish on top when serving:

3 green onions, finely sliced to serve on top

½ cup fresh cilantro leaves, torn
Lime wedges
⅛ cup crushed almonds

TO PREPARE THE SHIRATAKI NOODLES:

It’s best to follow the manufacturer's instructions (albeit rinse for a little longer until
the konjac plant aroma goes away). It’s easy: drain the noodles, rinse well in cold
water, place in boiling water for two minutes, then dry the noodles in a nonoiled pan
over medium heat. Set aside.

TO PREPARE THE LOW-CARB PAD THAI:

1) Whisk together thoroughly in a small bowl fish sauce, liquid aminos, sweetener and
red pepper flakes or cayenne. Add lemon juice to taste, starting at 2 tablespoons.

2) Heat up oil in a skillet or pan over medium heat. Add in garlic and sauté briefly until
it just starts to brown. Add in shrimp and/or chicken and cook for 2-5 minutes on each
side (depending on their size), until just cooked through. Pile the shrimp/chicken on
the edge of the pan.

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3) Pour in the lightly beaten eggs and continue to cook, stirring them to scramble, until
solid but still moist and tender.

4) Pour in the prepared sauce and mix briefly until the shrimp and scrambled eggs are
evenly coated. Add in prepared noodles, tossing to coat in the sauce. Add bean
sprouts and continue to cook for 3-4 minutes.

5) Garnish with green onions, cilantro and crushed almonds. Serve immediately with
fresh lime.

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RECIPE 16

LOW CARB, MIRACLE NOODLE CHICKEN

FETTUCCINE ALFREDO

Instead of regular carb-containing noodles, we’ll be using the special Shirataki

(Miracle) Noodles in this dish to cut out the carbs. This recipe is very easy to make.
This is a recipe that I recommend you try on Low Carb Days.

SERVINGS: 2
PREP TIME: 15 MIN
COOK TIME: 15 MIN*

PER SERVING:
CALORIES: 480 ⬥ PROTEIN: 50G ⬥ FATS: 30G ⬥ CARBOHYDRATES: 2G

INGREDIENTS YOU’LL NEED:

1 package of Shirataki Fettuccini Noodles

2 boneless, skinless chicken breasts
2 cloves garlic
2 tablespoons grass-fed butter
¼ cup organic heavy cream
4 tablespoons grated parmesan

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 ½ teaspoon dried basil
1 tablespoon extra-virgin olive oil
Salt & pepper, to taste

TO PREPARE THE ALFREDO SAUCE:

1) Mince garlic & add to a small pan on low heat with the butter for 2 minutes.

2) Add the ¼ cup heavy cream and let simmer for 2 more minutes.

3) Add 1 tablespoon of grated Parmesan at a time and stir. Repeat until you've added
all the Parmesan. Add salt, and pepper to taste and the dried basil. Let this simmer for
3-5 minutes on a very low heat until it thickens a bit.

TO PREPARE THE CHICKEN:

1) Pound the chicken breasts to about ½ " thickness. Add the olive oil to a pan on
medium heat and fry the chicken thighs on each side for about 7 minutes.

2) Once the chicken is done, take it off the pan and shred it with forks.

TO PREPARE THE NOODLES:

1) Set a pot of water to boil. Drain the water from your Miracle Noodle bag and rinse
the noodles for a few minutes. Boil them for 2 minutes.

2) Add the noodles to the pan you fried the chicken in and then add the shredded
chicken back as well as the Alfredo sauce. Mix for 2 minutes on medium heat and
serve!

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RECIPE 17

LOW CARB SIDE DISH: SIMPLE VEGGIE STIR-

FRY

This is a side-dish that you can pair with any type of protein for a Perfect Plate. This
side dish is naturally low-carb.

SERVINGS: 5 GENEROUS
PREP TIME: 10 MIN
COOK TIME: 7 MIN

PER SERVING:
CALORIES: 50 ⬥ PROTEIN: 3G ⬥ FATS: 2G ⬥ CARBOHYDRATES: 6G

INGREDIENTS YOU’LL NEED:

1 tablespoon olive oil (not extra virgin which has a smoke point that’s too low for
stir-frying veggies)
1 medium onion, sliced thin
1 cup diagonally sliced carrots
3 cups broccoli florets
1 cup Shiitake mushrooms, sliced

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 1 large red bell pepper, cut into strips
1 tablespoon reduced-sodium soy sauce (or Braggs Liquid Aminos)
1 teaspoon Garlic Powder (or fresh)
1 teaspoon Ground Ginger powder (or fresh)
2 teaspoons toasted sesame seeds (optional)

SIMPLE PREPARATION DIRECTIONS:

1) Heat oil in a wok or large deep skillet on medium-high heat. Add onion and carrots;
stir-fry 2 minutes. Add remaining vegetables; stir-fry 5 to 7 minutes or until vegetables
are tender-crisp.

2) Add soy sauce (or Liquid Aminos), garlic powder, and ginger; stir-fry until well
blended. Sprinkle with sesame seeds.

3) Serve with a side of your favorite protein.

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RECIPE 18

LOW CARB SIDE DISH: POPEYE'S GARLIC &

SPINACH SUPER SAUTÉ

This is a side-dish that you can pair with any type of protein for a Perfect Plate. This
side dish is naturally low-carb.

SERVINGS: 4 GENEROUS
PREP TIME: 5 MIN
COOK TIME: 10 MIN

PER SERVING:
CALORIES: 90 ⬥ PROTEIN: 3G ⬥ FATS: 9G ⬥ CARBOHYDRATES: 4G

INGREDIENTS YOU’LL NEED:

1 tablespoon Extra Virgin Olive Oil

1 tablespoon garlic, minced (about 3 cloves)
1x 12oz bag of baby spinach leaves
¼ teaspoon salt, to taste
Fresh ground pepper, to taste
Fresh lemon

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SIMPLE PREPARATION DIRECTIONS:

1) In a large, deep, nonstick pan or pot, heat the extra virgin olive oil. Add garlic and
sauté for 1 minute.

2) Add all spinach, salt, pepper and toss with garlic and oil. Cover the pan and cook on
low for about 1 minute. Uncover the pan, turn the heat on high, and cook spinach for
another minute, or two, stirring with a wooden spoon until all the spinach is wilted.

3) Using a slotted spoon, lift the spinach into a serving dish or bowl and squeeze a little
fresh lemon all over the spinach.

4) Serve hot on the side of your favorite protein.

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RECIPE 19

LOW CARB SIDE DISH: HEALTHY GARLIC

SAUTÉED MUSHROOMS

This is a side-dish that you can pair with any type of protein for a Perfect Plate. This
side dish is naturally low-carb.

SERVINGS: 5 GENEROUS
PREP TIME: 10 MIN
COOK TIME: 20 MIN

PER SERVING:
CALORIES: 86 ⬥ PROTEIN: 3G ⬥ FATS: 5G ⬥ CARBOHYDRATES: 4G

INGREDIENTS YOU’LL NEED:

1 pound of any mushroom you like (I recommend shiitake)

2 tablespoons regular olive oil (not extra virgin (EVOO), which is incredibly healthy
but not a suitable higher-heat oil; use EVOO for your salads)
¼ teaspoon salt, to taste
2 teaspoons minced garlic
1 tablespoon chopped parsley
Fresh ground pepper, to taste

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SIMPLE PREPARATION DIRECTIONS:

1) Trim stems off cleaned mushrooms and cut caps into bite-size pieces. Very small
mushrooms can be left whole.

2) Set a 10-to-12-inch frying pan over high heat.

3) When hot, add olive oil, swirl to coat the bottom, and add mushrooms.

4) Sprinkle with salt and cook over high heat, stirring, until mushrooms stop giving off
liquid and start to brown.

5) Add garlic and cook, stirring 2 to 3 minutes.

6) Remove from heat; stir in parsley. Serve on a platter and season with sea salt.

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 HEALTHY SNACKS
(AFTERNOON MINI MEAL)
To recap, the goal of these afternoon mini-meals is to

1) stabilize your energy in the afternoon

2) curb your hunger so you don’t arrive at dinner starving.

To do this, we have 3 main food options that are simple,

affordable, and convenient.
 HEALTHY SNACKS
(CLICK ON THE OPTION TO OPEN IT)

OPTION 1:
¼ CUP NUTS + APPLE

OPTION 2:
HIGH-QUALITY PROTEIN BARS

OPTION 3:
JERKY + EITHER APPLE OR ¼ CUP NUTS

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OPTION 1

¼ CUP NUTS + APPLE

Nuts are a perfect snack. They are packed with good fats, energy-
sustaining carbs, healthy fiber, and metabolism-boosting protein. The
key with nuts is to not eat too many. The perfect serving size is ¼ cup
(see image above); this is one small handful. Pair any kind of nut you
enjoy (almonds, walnuts, pistachios, macadamia) with one organic
apple for the perfect afternoon snack to keep you full and energized.

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OPTION 2

HIGH-QUALITY PROTEIN BARS

Most protein bars suck. They are nothing more than glorified candy bars
with a bit of cheap protein powder mixed in. And then there are some
good bars that actually have high-quality, low-processed ingredients.
The brands we like are the following:
RX Bars - (chocolate sea salt is a great flavor)
One Plant-Based Protein Bar - (vegan; gluten-free; chocolate peanut butter is
best)
No Cow Protein Bars - (vegan; gluten-free; low sugar; non-GMO; kosher)
Quest Bars - (the best flavors: Double Chocolate Chunk, Chocolate Peanut Butter,
Cinnamon Roll, & Mocha Chocolate Chip)
Health Warrior Pumpkin Seed Bars - (dark chocolate is great)
Epic Meat Bars - (venison salt & pepper is great)

If you believe that bars will be a convenient “go-to” afternoon mini-meal option for
you, I recommend you buy and try several of these bars to find your favorite tasting
one.

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OPTION 3

JERKY + EITHER APPLE OR ¼ CUP NUTS

The final mini-meal option is some good ol’ jerky. Jerky is a solid snack
choice because it’s virtually pure protein, and because it’s dried/cured,
you can take it on the go without needing refrigeration. Pair 1 serving of
Jerky (~4oz) with either an apple or ¼ cup of nuts and you have an
amazing snack. Do note: jerky is high in sodium, so make sure you drink
lots of water to balance that out. Here are some jerky brands we love:

Epic Wild - Caught Smoked Salmon Strips

Country Archer - 100% Grass-Fed Beef Jerky
Country Archer - Low-Fat Turkey Jerky

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 HEALTHY DESSERT
OPTIONS
*In all of the meal plan setups, I recommend you do not eat
food past dinner. That said, if you absolutely have a sweet tooth
one particular night, a serving of the following options should be
enough to take the edge off.
 HEALTHY DESSERTS
(CLICK ON THE OPTION TO OPEN IT)

OPTION 1:
FROZEN ORGANIC BERRIES

CALORIES: 80 | PROTEIN: 0G | FATS: 0G | CARBS: 20G

OPTION 2:
ARCTIC ZERO LOW-CALORIE ICE CREAM

CALORIES: 75 | PROTEIN: 7G | FATS: 0G | CARBS: 12G

OPTION 3:
SO DELICIOUS LOW-SUGAR ICE CREAM
BARS (VANILLA & FUDGE)
CALORIES: 110| PROTEIN: 1G | FATS: 10G | CARBS: 14G

OPTION 4:
A FEW SQUARES OF DARK CHOCOLATE (80%
OR GREATER CACAO)
CALORIES: 90 (2 SQUARES/ ¼ BAR) | PROTEIN: 1G
FATS: 7G | CARBS: 7G

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OPTION 1

FROZEN ORGANIC BERRIES

PER SERVING:
CALORIES: 80 ⬥ PROTEIN: 0G ⬥ FATS: 0G ⬥ CARBOHYDRATES: 20G

Frozen berries are one of my most recommended after dinner dessert.

They are surprisingly delicious, and an entire cup is only around 20g
carbs. This is not something I’d suggest you have every night, but it is
occasionally ok to have as long as you are continuing to drop weight.
Don’t let berries become a slippery slope to other things. And do note
that having fruit after your dinner CAN negatively affect digestion and
lead to gas/bloating. Keep it to 1 cup of frozen berries maximum.

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OPTION 2

ARCTIC ZERO LOW-CALORIE ICE CREAM

PER SERVING:
CALORIES: 75 ⬥ PROTEIN: 7G ⬥ FATS: 0G ⬥ CARBOHYDRATES: 12G

Arctic Zero Ice Cream is another great option to quell an after-dinner

sweet tooth. The entire pint has 150 calories, so HALF a pint would be
the maximum serving I’d suggest you have. I like the mint-chocolate
chip flavor quite a bit. Like the berries, this is something I’d only
recommend you have occasionally. 66

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OPTION 3

SO DELICIOUS LOW-SUGAR ICE CREAM

BARS (VANILLA & FUDGE)

PER SERVING:
CALORIES: 110 ⬥ PROTEIN: 1G ⬥ FATS: 9G ⬥ CARBOHYDRATES: 14G

The brand “So Delicious” makes some incredible dairy-free, low-sugar

ice cream bars made from coconut with dark chocolate. These bars are
packed with healthy fats, good fiber, & under 120 calories. The only
drawback is that they are expensive and you must buy the low-sugar
versions. These are typically stocked at healthy grocery stores like
Whole Foods/Sprouts in the USA. They have dark chocolate vanilla and
fudge bar varieties. Look for the “no sugar added” on the box.

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OPTION 4

A FEW SQUARES OF DARK CHOCOLATE

(80% OR GREATER CACAO)

PER SERVING:
CALORIES: 90 (2 SQUARES/ ¼ BAR) ⬥ PROTEIN: 1G ⬥ FATS: 7G ⬥ CARBS: 7G

Dark Chocolate can be a great “go-to snack” to keep around the house
when you have a “sweet tooth.” When it comes to dark chocolate, it’s
essential that you buy a quality brand that has greater than 80% cacao
count so that the bar is not loaded with sugar. Most dark chocolates are
70% cacao, which is still too much sugar for our purposes. Try a few
different brands to find one you like. A serving size is 2 squares of
chocolate (or ¼ of a bar).

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 HOW TO BUILD A
PERFECT PLATE
Fill ½ (HALF) of your plate with any veggie you love (ideally green).

Fill ¼ of your plate with any protein you want, and the final + ¼ of your plate with
healthy carbs. See examples below.

Grilled Chicken, Salad, Sweet potato

Mexican-style Ground beef, fajita veggies, rice,
Baked Salmon, lemon asparagus, quinoa
Vegetarian Chili, Quinoa, Broccoli

There are many amazing combinations you can make with your Perfect Plates! Find your
Go-Tos and favorites!

To inspire you... here are some of the Best Veggie Choices:

Broccoli, Asparagus, Salad mix, Sauteed greens (kale, collards, chard, spinach, etc),
Brussels sprouts, peas, cauliflower, zucchini, and pretty much any other veggie we didn’t
list here.

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As long as these veggies are not fried/soaked in butter or oil, they are good to go. We
like sauteing, steaming, baking, or enjoying veggies raw (like a big side salad). We do
suggest you buy your veggies organic if possible. Otherwise, check out this Dirty
Dozen, Clean 15 List.

We want to avoid starchy veggies (all kinds of potato/squash/corn as these are really
carbs). We can include these as our carb portion, but not as our veggies.

Best Protein Choices:

Chicken breast, Turkey breast, Ground turkey, Ground chicken, Lean beef cuts, Lean
ground beef, Fish (ideally low mercury and wild-caught), Eggs/egg whites, Organic
Tofu/Tempeh.

Ideal serving size: 6-8 oz (170-225g) - this is roughly the size of an average chicken
breast (or the size of your hand with fingers held together.

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Healthy Carb Choices:

Sweet potato, squash (all varieties), quinoa, rice (all varieties), lentils, whole wheat (or
gluten-free) pasta, Ezekiel/sprouted bread, oats, beans, carrots, corn.

The key thing to understand is that carbs CAN be in your eating plan while still losing
weight. You DO NOT have to completely restrict yourself from carb foods you enjoy.
You simply have to be mindful of the proper serving size.

For our Perfect Plates, the ideal carbohydrate serving size is ¼ of your plate (or
more specifically under 50g of carbs). In most cases, 50g of carbs is roughly
equivalent to 1 cup of cooked carb-containing foods.

1 cup of rice/quinoa has around 45g carbs

1 cup of cooked pasta has around 45g carbs
6 oz (170g) of any potato has around 45g carbs

With these Perfect Plates, you do NOT need to eat 50g of carbs. You can certainly
have fewer carbs (and more veggies). For example, if you’d prefer to have something
like 6oz of squash on the side of your protein, the squash only has 20g carbs and is still
very filling. If you want a very quick dinner, you can make one of the Sandwich recipes
with the Ezekiel Bread, which only has ~35g of carbs for the 2 slices. The key point is
to keep it under 50g carbs, which (again) is roughly equivalent to ~1 cup of cooked
carbohydrate-containing foods.

When ordering a “Perfect Plate” out at a restaurant, it’s almost always best to do one
of the following:

Order a salad and top it with the protein you love.

Order a main protein (chicken, fish, steak, or vegetarian option), and then order
veggies as your side dish.

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 PREPARING YOUR PERFECT PLATE

You can cook/prepare your Perfect Plate food sources any way that you like. For your
veggies, you can bake, grill, steam, or sauté them. The simplest option is to keep some
great salad mix around the house for a nice serving of greens with whatever meal you’re
having. The same principle applies to your proteins and carbs. We do recommend avoiding
all fried foods, and instead opting for grilling, baking, sous vide, etc.

Pretty much all the dinner recipes we've laid out for you are "Perfect Plates."

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1) Get the breakfast shake ingredients (listed in detail inside the meal plan).

2) Pick your standard lunch - be that an Ezekiel Sandwich or otherwise - and buy those
basic ingredients in bulk.

3) Buy your Go-To Proteins, Carbs, & Fats in bulk - (whichever foods you prefer) that you'll
use for dinner.

4) Pick 1-4 Dinner Recipes to try any given week and buy those ingredients specifically.

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 HEALTHIEST
FAST FOOD ORDERS
(AT MOST POPULAR RESTAURANTS)

1. SUBWAY

Subway - order off their Fresh Fit Menu:

Deli Style Turkey Breast, 6-inch

Deli Style Club, 6-inch
Rotisserie-style Chicken Club, 6-inch
Veggie Delight, 6-inch
Any of the No Bready / Protein Bowls™
For any of the Salads (go light on the dressing); a side of Olive Oil + Vinegar is best!

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Add as many extra veggies as you want to these sandwiches. We recommend you skip
the cheese if possible to save fat calories and sodium.

Best Bread Choice: Whole Wheat or Rye*

Best Condiments: Any type of mustard
OK Condiments (pick one max, or skip): Light mayo or light drizzle of oil + vinegar

*Please note that this whole wheat bread is vastly inferior to the make-at-home Ezekiel
bread (sprouted organic wheat) that we recommend in the FD30X Meal Plan.

2. CHIPOTLE

Chipotle - order one of the following salad bowls:

Salad Bowl (bowl with lettuce base; no rice) and the following:

Pick one of these proteins: Barbacoa, chicken, steak, or tofu

No rice
Add fajita veggies
Add any bean you like (optional)

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 Add any salsas
No cheese. No sour cream.
You can do Guacamole if you want; it’s more fat (healthy fats)
Dressing on the side (only add as much as you need)

This setup will get your bowl under 500 calories with excellent ingredients. You could also
do LIGHT on white/brown rice and half salad too.

3. CHICK-FIL-A

For Breakfast:

Egg White Grill (300 calories)

For Lunch/Dinner:

12-Count Grilled Nuggets

Grilled Chicken Sandwich (remove 1 or both of the buns)
Grilled Chicken Cool Wrap w/ Avocado Lime Dressing
Market Salad with Grilled Chicken

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Acceptable Side Dishes:

Fruit cup (60 calories)

Chicken Noodle Soup (170 calories)

Acceptable Sauces:

Zesty buffalo, mustard, barbeque, or sweet & spicy sriracha

Be smart about amounts! A little is OK; a lot is not.

4. QUIZNO’S SUBS

Quizno’s Subs - order off their under 500 calorie menu:

Ultimate Turkey Club, 4-inch

Chipotle Turkey, 4-inch
Southwest Chicken, 4-inch
Honey Mustard, 4-inch
Veggie Guacamole, 4-inch

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 Chef Salad (full size) - go light on dressing and ideally use Olive/Vinegar
Apple Harvest Salad (full size) - you can have the Apple Cider Vinegarette

Add as many extra veggies as you want to these sandwiches. We recommend you
skip the cheese if possible to save fat calories and sodium.

Best Bread Choice: Whole Wheat*

Best Condiments: Any type of mustard
OK Condiments (pick one max, or skip): Light mayo or light drizzle of oil + vinegar

5. BOSTON MARKET

Boston Market - order off their Healthier Choices menu:

Best: Quarter White Rotisserie Chicken (skin off),

Best: Roasted Turkey Breast (large)
Acceptable: Quarter White Rotisserie Chicken (skin on),
Acceptable: 3 piece Dark Rotisserie Chicken (1 Drum, 2 Thigh)

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For any of these meals, pick veggies as your 2x sides. The best options are steamed
veggies or fresh steamed broccoli.

And, yes. Skip the cornbread :)

6. MCDONALD'S

McDonald's - this menu got substantially less healthy when they removed their
salads recently. Here are the best options:

For Breakfast: you can have coffee on the side of any of these:

Option #1: Sausage McMuffin with Egg x1 (avoid Hash Browns [HB])
Option #2: Egg McMuffin x2 (no sausage, no HB)... pull 1 muffin top off each
Option #3: Fruit & Maple Oatmeal + 1 Egg McMuffin

For Lunch/Dinner:

Best: 10 pc Chicken McNuggets 410 cal (sauces: spicy buffalo or honey mustard)
Best: Cheeseburger 300 calories; avoid excess ketchup or mayo
OK: Double Cheeseburger 450 calories; avoid excess ketchup or mayo
OK: Crispy Chicken Sandwich 470 cal (sauces: spicy buffalo or honey mustard)

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Avoid fries. These get you in trouble FAST with heart-killing fats, sodium, and other
hydrogenated oils.

Avoid most sauces. Make sure to only use minimal ketchup, buffalo sauce, or honey
mustard.

Avoid all sodas and sugary drinks.

7. BURGER KING

For Breakfast:

Breakfast Burrito Jr 370 calories

Ham, Egg, & Cheese Croissan’Wich 350 calories

For Lunch/Dinner:

Best: Hamburger x2 450 calories total (remove 1 piece of bread from each)
Best: Bacon Cheeseburger x1 345 calories
Best: 8 pc Chicken Nugget (avoid BBQ sauce, use buffalo sauce or mustard)
OK: Double Cheeseburger x1 460 calories

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Avoid fries. These get you in trouble FAST with heart-killing fats, sodium, and other
hydrogenated oils. Avoid all sodas and sugary drinks.

8. TACO BELL

Taco Bell - order any of the following:

Veggie Power Bowl; you can add chicken or steak

Chicken Soft Taco FRESCO Style - have 3 max to keep it under 500 calories
Grilled Steak Soft Taco FRESCO Style - have 3 max
Bean Burrito - have 1 max

9. PANERA BREAD

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Panera Bread - order any of the following:

The best options at Panera are salads. Their sandwiches have a ton of calories (often
300+ more calories than many McDonald's burgers):

Green Goddess Cobb Salad with Chicken

Asian Sesame Salad with Chicken
Greek Salad with Chicken
Caesar Salad with Chicken
Mediterranean Bowl with Chicken

Sides that are OK (although I’d suggest you just stick with a salad):

Greek Yogurt with Mixed Berries Parfait

Homestyle Chicken Noodle Soup 3

10. STARBUCKS

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Starbucks - order any of the following:

For Breakfast:

Turkey Bacon, Cheddar & Egg White Sandwich

Spinach, Feta, & Egg White Wrap
Sous Vide Egg Bites: Egg White + Red Pepper (can order x2 of these or pair 1x with
the sandwich or wraps above)
Rolled & Steel-Cut Oatmeal (add Blueberries, add Nut Medley, Sweetener is
“Stevia in the Raw” or a bit of Honey or NONE, you can add a splash of milk)

For Lunch/Dinner:

Ham & Swiss on Baguette

Turkey, Provolone, & Pesto on Ciabatta

Snacks:

Any of their ground beef / smoked turkey jerky

String Cheese

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Drinks:

Brewed Teas (zero calories)

Black Coffee (add stevia)
Nitro Cold Brew
Flat White with Almond Milk

11. PANDA EXPRESS

These are dishes that are higher in protein, higher in veggies, and lower in calories.

Step #1: Order one of their proteins as a base.

Mushroom Chicken
String Bean Chicken
Beef & Broccoli
Black Pepper Angus Steak

Step #2: Add SUPER GREENS as your side (this is actually quite good!)

AVOID RICE AT PANDA! THIS WILL SAVE YOU 420 CALORIES (WHAT THEIR RICE
DISH CONTAINS)

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