the busy

dad’s
cookbook
BROTHER2BROTHER
Thanks for checking out the Busy Dad’s Cookbook brought to you by
Brother2Brother.

There is so much information out there on what is healthy and what’s not.

What you do know is that you enjoy eating tasty food and you don’t want to
give it up to reach your health goals.

Fortunately you don’t have to. You likely don’t have a ton of time to dedicate
to what you are eating this week and even less time to prepare it.

Neither do we. We work, run an online business and are busy husbands and
fathers. But we also understand the importance of health and make sure it
remains a priority in our lives so we can be better for those depending on us.

These simple intro recipes have helped us excel in athletics, stay lean year
round and most importantly keep us healthy and high energy for our
families.

The best part is that some take as little as 5 minutes to prepare.

The focus is on high protein to help:

- stabilize blood sugars

- slow down digestion for improved feeling of fullness
- increased metabolism and recovery

If you want to be like everybody else, do what everybody else does.

If you want to look like an athlete, it’s time to start fueling yourself
accordingly.

@chrisboettcher9 @brettboettcher1
 ingredients
1 1/4 (10oz) cup milk (lower fat
preferred)
1 cup frozen berries (your choice)
1 1/2 (45g) scoops protein powder
(Optimum Nutrition Vanilla Ice Cream)

Simple Man’s
instructions Smoothie
1. Add all ingredients together 1 serving 5 minutes
and blend.

Low calorie protein shakes can be a

great way to get more protein in while
still keeping calories low.

Berries are high in fiber and lower in

calories than most fruit making it a
great smoothie fruit.

Using this as a meal gives you margin

in the rest of your day.

Nutritional content
Calories: 390
Carbohydrates: 36g
Protein: 46g
Fat: 7g
 ingredients
1 1/2 cups (or two servings) fat-free
plain Greek yogurt
3/4 cup fresh or frozen berries
1/2 scoop (15g) protein powder
(chocolate or vanilla ice cream from
optimum nutrition)

Greek Yogurt
instructions Bowl
1 serving 5 minutes
1. If using frozen berries, defrost
This is an incredibly versatile meal. Change the
for 20-30 seconds in the
type of fruit around as desired between your
microwave. Meanwhile, combine
favorite berries, fresh or frozen. This can serve
yogurt and protein powder.
as a breakfast, lunch or dessert option and packs
2. Mix in berries and enjoy.
a huge protein number for minimal calories.

Whey protein isolate is best for minimizing

unhealthy ingredients and unnecessary calories
but adding a flavored protein powder takes the
taste profile of the meal to the next level.

A chocolate or vanilla powder from Optimum

Nutrition tastes like dessert and pushes this
meal over 50 grams of protein

Nutritional content
Calories: 335
Carbohydrates: 28g
Protein: 51g
Fat: 3g
 ingredients
1 cup uncooked old fashioned oats
4 eggs
1 cup 2% cottage cheese
1 scoop Optimum Nutrition vanilla ice
cream protein powder
1/2 teasspoon vanilla extract
1 tbsp coconut oil (total for cooking)

Optional Toppings:
4 tbsp PB fit/PB2 powder (mixed with
water to create peanut butter)

1 cup frozen berries melted in

microwave (and additionally blended,
Protein Pancakes
to create a sauce if desired)
3 servings 20 minutes
It can be challenging to find a high protein, low
calorie alternative to traditional pancakes that
still tastes good.
instructions
This is a meal you can enjoy with your family
1. Blend raw oats into a flour. that everyone will love and it is very easy to
2. Add eggs, protein powder, cottage
prepare with a basic blender.
cheese and vanilla extract to
blender with oat flour and blend
You can even cook additional pancakes ahead
until fully mixed as batter.
3. Heat coconut oil on pan or griddle. of time and freeze them on parchment paper
4. Pour batter over warm pan and before storing them in a ziplock bag. This
cook through on medium-low heat, makes for quick and easy prep in the mornings.
flipping half way. If divding them up, just be sure to keep the
5. Top with optional toppings for toppings in check as it is portioned for 3
added texture and flavor.
servings.

Nutritional content
Calories: 410
Carbohydrates: 43g
Protein: 42g
Fat: 17g
 ingredients
3lbs chicken breast
2 cups grapes, halved
1 1/2 cups celery, chopped
1 1/2 cups Greek yogurt
2 tbsp dijon mustard
2 tbsp lemon juice
1/2 tbsp onion powder
1/2 tbsp garlic powder
1 1/2 tsp salt
1 tsp pepper
Hot sauce (optional)

instructions Chicken Salad

6 servings 25 minutes
1. Fill saucepan with water and
bring to a boil. Put chicken into
1 cup chicken salad = serving size
the water and cook for 20
minutes. Swapping Greek yogurt for mayo makes
2. Meanwhile, combine Greek this chicken salad a low calorie, protein
yogurt, dijon mustard, lemon packed option.
juice and spices in a bowl.
3. Once chicken is cooked, remove
and shred. Add to bowl along
Enjoy it with celery sticks or built into a
with celery and grapes. Stir until low carb wrap or open faced sandwich.
well mixed.
Two slices of Ezekiel Bread gives you a
sandwich for under 500 calories and 65
grams of protein.

Nutritional content
Calories: 325
Carbohydrates: 8g
Protein: 55g
Fat: 6g
 ingredients
40oz chicken breast
1 1/4 cup cooked rice
1 1/4 cup shredded Mexican cheese
2 1/4 cup plain nonfat Greek yogurt
2 1/2 cup pico de Gallo
hot sauce (as desired)
shredded lettuce (as desired)
lime juice (optional)

Chicken Burrito Bowl

5 servings 10 minutes

instructions It’s hard to beat the simplicity of this bowl.

Basic and clean ingredients that mix together
1. Start by making the rice into a tasty dish to easily hit your protein
according to instructions. If you targets. Experiment with the seasonings on
want to meal prep for the week,
the chicken or stick to a basic taco seasoning
make more ahead of time -- but
be sure to appropriately
outlined in the description:
separate into serving size once 2 tbsp chili powder
finished.
1/2 tsp garlic powder
2. Grill or cook chicken breast as
1/2 tsp onion powder
desired. Chop or shred. and
season as desired. 1/2 tsp dried oregano
3. Layer rice and chicken with 1 tsp paprika
desired toppings, and enjoy! 3 tsp ground cumin
2 tsp salt
2 tsp black pepper

Make life easier by cooking up Nutritional content

multiple servings of chicken at 1 Calories: 520
time. Carbohydrates: 21g
Protein: 70g
Fat: 13g
 ingredients
1lb ground beef
1 tbsp chili powder
1/2 tsp salt
1 tsp cumin
1 tsp oregano
1/2 tsp garlic powder
1/2 tsp onion powder
1 cup shredded Mexican cheese
1 avocado
1 medium tomato
1 1/2 cups (or two servings) fat-free
plain Greek yogurt (or more as
desired)
chopped lettuce (as desired) Taco Bowl
sugar-free salsa and/or hot sauce (as 3 servings 15 minutes
desired) Using the leanest ground beef gives a serious
advantage to this meal. Going from 80% to 93%
lean beef saves you 520 calories and adds 10
instructions grams of protein per lb.

1. Cook ground beef over medium- Salsa and hot sauce add flavor to any meal
high heat until browned, adding without moving the calorie needle and plain
in the spices above as you go. Greek yogurt cools like a “sour cream” while
2. While the beef is cooking, chop stacking up the protein total.
up lettuce and tomato. Slice
avocado, and set aside. You can change this meal up with the addition of
3. Take about 1/3 of the ground black beans, sautéed peppers and onions in
beef and top with about 1/3 of
moderation.
tomato, avocado and as much
As always, minimizing the calories from added
lettuce as you’d desire. Sprinkle
oils is important and a little goes a long way if
with 1/3 cup of cheese on top
sautéing veggies.
with (at least) 1/2 cup of Greek
yogurt and salsa and/or hot
sauce to taste. Nutritional content
Calories: 488
Carbohydrates: 8g
Protein: 47g
Fat: 30g
 ingredients
3lbs beef rump roast
1 tsp salt
1 tsp black pepper
2lbs small potatoes
3 large carrots, cut into chunks
2 cloves minced garlic
2 tbsp balsamic vinegar
1 tbsp dried rosemary
1 tbsp dried thyme
3 cups beef bone broth

Easy Pot Roast

6 servings 8 hours

instructions Roasts are a simple way to combine the

three most important aspects of a meal.
1. Pat dry the rump roast and
sprinkle with salt and pepper on
1) Lean protein source (beef)
all sides.
2) Quality carb (potatoes)
2. Combine all ingredients and
3) Fibrous veggie (carrots)
seasonings into the slow cooker.
3. Cover and cook for 8 hours on
This meal is as simple as they come
low.
taking just a few minutes to prep before
4. Shred the beef before serving.
letting the slow cooker do the rest.

Nutritional content
Calories: 558
Carbohydrates: 27g
Protein: 47g
Fat: 28g
 ingredients
2lbs chicken breast
1 yellow bell pepper
1 red bell pepper
1 green bell pepper
1 yellow onion
10 oz canned diced tomatoes
4 tbsp minced garlic
3 tbsp premixed taco seasoning (make
from scratch option below)
8 low carb wraps

Taco Seasoning:
2 tbsp chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp dried oregano
1 tsp paprika
3 tsp ground cumin Crockpot Chicken Fajitas
2 tsp salt
2 tsp black pepper 4 servings 30 minutes

Combine high protein chicken breast with

Toppings:
1 cup (total) nonfat Greek yogurt low calorie peppers and onions and the flavor
lime juice profile of taco seasoning.

instructions I like to limit calories from refined grains so

1. Cut peppers and onions into long, it’s best to choosing a low carb/calorie
thin strips. tortilla, capping it at two and then loading
2. Add peppers, chicken and onion to them up with the high protein contents of the
slow cooker. fajita mix and a dollop of greek yogurt.
3. Combine all spices together and
sprinkle over chicken and veggies, Add some salsa or hot sauce for additional
mixing occasionally. low calorie flavor if desired.
4. Add tomatoes and cook on high
for 3 hours or low for 6+ hours.
Nutritional content
5. Remove chicken when fully Calories: 477
cooked and slice into strips .
Carbohydrates: 25g
6. Add chicken back to slow cooker.
Protein: 67g
7. Mix and serve on tortillas with
Fat: 12g
yogurt and lime juice toppings.
 ingredients
5 cups romaine lettuce
4 oz bacon (~4 thin slices)
2 medium chicken breasts, cooked
4 hard-boiled eggs
1 large avocado
1 cup cherry tomatoes

For Optional Dressing —

1 cup plain fat-free Greek yogurt
1 tsp lemon juice (or apple cider
vinegar)
1/2 tsp ground mustard
1 tsp dried dill
1 tsp dried parsley
1/2 tsp garlic powder
1/2 tsp onion powder
Cobb Salad
4 servings 20 minutes
1/2 tsp salt
2-3 tbsp milk (or until thinness is The common mistake with most salads is
desired)
they are low protein and high calorie due
to unhealthy dressings.

instructions A healthy and high protein “dressing” will

take your salads to the next level.
1. Grill chicken breasts (or cooked
to your preference). Also make
sure to hard boil eggs
A simple option is just using cottage
beforehand so they will be
cheese to give you the texture your salad
cooled off for the salad needs while adding an extra 20 grams of
2. Wash all vegetables. Cook protein per cup.
bacon while chopping lettuce,
avocado and egg (and tomatoes A better option is a Greek yogurt based
if wanted). Slice chicken breasts “ranch” that takes this meal over 40
and bacon and mix to combine grams of protein and just 400 calories.
with other ingredients
3. Combine all dressing Nutritional content
ingredients in a small bowl and
Calories: 362
mix. Top salad with it (or a
Carbohydrates: 2g
dressing of your desire — see
notes for more options) Protein: 29g
Fat: 24g
 ingredients
2 1/2lbs chicken breast
oregano seasoning (as desired)
Italian seasoning (as desired)
salt and pepper (as desired)
olive oil
2 egg whites
1/4 cup parmesan cheese
1/4 cup bread crumbs
1/2 cup pasta sauce
1/4 cup mozzarella cheese
4 oz noodles of choice

2 1/2 cups low fat cottage cheese

steamed broccoli (or choice of green
vegetable)

instructions
Quick 'n Easy Chicken Parm
1. Preheat oven to 450 degrees.
2. Slice chicken horizontally to make 5 servings 30 minutes
thin (or buy thin chicken breasts).
Just because you are eating healthy, high
3. Season heavily with oregano and
protein meals while in a calorie deficit doesn’t
Italian seasonings, as well as salt and
pepper as desired. mean you can’t eat your favorite foods.
4. Lightly spray baking sheet with olive Moderating the carb intake and prioritizing
oil and place chicken breasts on top. protein allows you to enjoy a savory and
5. Crack two egg whites and whisk
flavor packed dish while still reaching your
together. Set aside. Combine parmesan
fitness goals.
cheese and bread crumbs in separate
bowl.
6. Lightly brush egg whites over top of When it comes to foods like cheese and pasta
chicken. Sprinkle with parmesan and we want to be mindful of the amounts as
bread crumbs mixture. they can add up quickly, but the leanness of
7. Put in oven for 20 minutes.
chicken and cottage cheese helps to balance
8. While chicken cooks, make noodles
the meal perfectly. Enjoy leftovers as easy
according to packaging.
9. Remove chicken from oven. Add pasta microwavable lunches.
sauce to top as well as mozzarella
cheese. Bake for another 5 minutes (or
Nutritional content
Calories: 630
until chicken is cooked through).
Carbohydrates: 28g
10. Remove from oven once again, and
serve over top of noodles. Top with 1/2 Protein: 80g
cottage cheese and side of veggies. Fat: 15g
 ingredients
1lb boneless, skinless chicken breasts
2 tbsp pure maple syrup
1 tbsp soy sauce
2 tsp lemon juice
1 clove garlic, minced
1 tsp ginger
1/4 tsp ground pepper

Optional: Serve with 1/2 cup rice and

any green vegetable

instructions
Maple Glazed Chicken
1. Mix syrup, soy sauce, lemon juice,
garlic, ginger and pepper together 2 servings 20 minutes
in a small bowl.
2. Add chicken and coat. Cover in Chicken breast can be dry and boring, but
fridge to marinade for 2+ hours. this meal brings all the flavor and tenderness
3. Grill over medium heat until while still helping you keep calories
chicken is cooked through (save controlled and protein high.
marinade for next step).
4. Pour the remaining marinade into
Use a side like rice, or a baked potato and fill
a small saucepan and simmer over
up on a low calorie veggie like broccoli.
medium heat until it reduces down
by about half.
Marinade as little or as long as you’d like
5. Serve chicken and top with
based on your schedule.
reduced sauce.

Nutritional content
Calories: 471
Nutritional content includes serving of Carbohydrates: 46g
rice and broccoli
Protein: 54g
Fat: 8g
 ingredients
1 1/2 cups 2% milk
1 scoop s’more protein (Optimum
Nutrition)
1/2 scoop vanilla ice cream protein
(Optimum Nutrition)
1 1/3 servings sugar free banana
pudding mix

Banana S’more
Ice Cream
instructions 1 serving 5 minutes

1. Combine all ingredients in Creami

While I understand this might not be an
bowl.
2. Stir with spoon until somewhat
option for everybody, it’s too good not to
mixed. share.
3. Freeze for at least 8 hours.
4. Remove from freezer for 15 If you like ice cream, the Ninja Creami is
minutes
worth every penny.
5. Blend on “light ice cream” setting
6. Enjoy the whole pint
High protein ice cream with better macro
profiles than most meals. I could (and will)
eventually make an entire ice cream recipe
book.

Nutritional content
Calories: 390
If it’s powdery or icy after the initial
blend you can use the “re-spin” button Carbohydrates: 30g
to achieve desired consistency. Protein: 48g
Fat: 9g
 If you enjoy these meals, but are
looking for a more hands-on
approach, you’d excel in our “90 to
Life” program. We bring likeminded
men together who are looking to
prioritize their health and use the
combination of our background as
physical therapists and 1 on 1
accountability to help you hit your
fitness goals.

Apply on our website at

Brother2Brotheru.com if we can serve
you at a higher level to make the
change for yourself and your family.