You are on page 1of 12

Xtreme Fat Loss Diet

Recipe Guide
By: Nicole Long
With Shaun Hadsall

Welcome to the Recipe Guide for the Xtreme Fat Loss


Program
In this guide, you will find all recipes that were in blue in the 25 Day Meal Plan Guide, in
the order they were listed. Ive also placed them in order in the Table of Contents
below, with hyperlinks to each recipe for your convenience.
Enjoy!

Table of Contents
Bun-Less Burgers..3
Spring Mix Salad with Mustard Vinaigrette.3
Roasted Asparagus...4
Shrimp Skewers.4
Roasted Veggies5
Lime Beef Skewers5
Balsamic Glazed Turkey Meatloaf.6
Peanut Chicken Stir Fry...7
Grilled Chicken & Butter Bean Salad.7
Baked Cod..8
Squash & Zucchini Saut.........8
Brussels Sprouts........9
Spinach & Goat Cheese Egg White
Frittata.......9
Roasted Chicken Breast..10
2

Bun-Less Burgers
Ingredients:
1 lb. Lean Ground Sirloin
tsp. garlic powder
tsp. onion powder
Block parmesan cheese cut into thin slices
Sea Salt & Fresh Ground Pepper to taste
1-2 Lettuce Leafs of choice (Boston lettuce or red leaf lettuce is what I prefer)
2 slices of tomato
Directions: Mix Ground Sirloin with garlic powder and onion powder, and form into
approximately 3 4 patties, placing a piece of parmesan cheese in the center of each
patty. Season patties with Sea Salt & Fresh Ground Pepper.
Spray grill with Olive Oil Spray, and grill burgers to desired wellness. Place on bed of
lettuce leaves, and place the sliced tomato on top and serve.

Spring Mix Salad w/Mustard Vinaigrette


Ingredients:
1 tsp. grainy mustard
1 Tbs. Red Wine Vinegar
3 Tbs. Extra Virgin Olive Oil
1 bag Spring Mix Salad
Sea Salt & Fresh Pepper to taste
Directions: In a medium bowl, whisk first 3 ingredients. Add the spring mix salad into
bowl and toss gently. Plate it and add freshly ground sea salt and pepper to taste.

Roasted Asparagus
Ingredients:
1 lb. fresh asparagus
fresh lemon
2 tbs. olive oil
Freshly Ground Coarse Sea Salt and Pepper to taste
Directions: Preheat Oven to 425F. Combine asparagus and olive oil to coat, and place
in shallow baking dish. Squeeze Fresh lemon juice over asparagus, and then add freshly
ground Sea Salt and Pepper to taste. Place in oven and roast for approximately 30 36
minutes, or until tender.

Shrimp Skewers
Ingredients:
cup light olive oil
3 Tbs. chili sauce
1 Tbs. Worcestershire Sauce
tsp. garlic powder (you can also use fresh minced garlic if you choose)
Freshly Ground Sea Salt & Pepper to taste
1 lb. Large uncooked peeled & deveined shrimp
Metal Skewers, or soaked bamboo skewers
Heat up grill and then combine first 5 ingredients in a mixing bowl and then add the
shrimp. Coat well. Cover and refrigerate the shrimp for 30 minutes. Remove shrimp
from marinade a discard marinade.
Skewer the shrimp through the head first and then the tail. Once all skewered, spray
grill with Olive Oil Spray and grill shrimp over medium heat for 4 5 minutes or until the
shrimp turn pink, turning once.
4

Roasted Veggies
Ingredients:
1 med. Sweet potato cut into thin wedges
1 med. Sweet onion cut into wedges
zucchini cut into thin slices
2 - 3 Tbs. Extra Virgin Olive Oil
2 3 Tbs. Fresh Lemon Juice
Tsp. Dried Rosemary
Freshly Ground Sea Salt & Pepper to taste
Directions: Preheat oven to 450 F. In a shallow baking sheet lined with parchment
paper, place all chopped veggies on sheet. In a small mixing bowl, mix the olive oil, sea
salt, pepper, and lemon juice until well blended, and then drizzle over the veggies. Be
sure veggies are not crowded in the pan. Roast veggies in oven uncovered for
approximately 20 to 30 minutes, or until veggies are golden and tender.

Lime Beef Skewers


Ingredients:
2 limes freshly squeezed
c. fresh minced parsley
c. Olive oil
Sea salt & freshly ground pepper to taste
1 med. Sweet onion cut into wedges
1 pk. Cherry Tomatoes
1.5 lbs. top sirloin steak cut into 1.5 cubes
Metal Skewers, or soaked bamboo skewers
Directions: Combine first 4 ingredients in medium mixing bowl. Add beef, onions, and
cherry tomatoes and mix well to coat evenly. Cover and refrigerate for 30 minutes.
Skewer the beef and veggies alternating as you like. Spray grill with Olive Oil Spray, and
grill beef skewers on medium heat until desired wellness.
5

Balsamic Glazed Turkey Meatloaf


Ingredients:
1.25 lbs. Lean Ground Turkey
1 Large Egg plus 1 egg white lightly beaten
c. old fashioned oatmeal
1 tsp. Adobo Seasoning
1 tsp. onion powder
C. Ketchup
1.5 Tbs. Worcestershire sauce
C. Reduced Fat Parmesan Cheese
C. water
Sea Salt and Fresh Pepper to taste
Balsamic Glaze Ingredients:
1 2 Tbsp. balsamic vinegar
c. ketchup
Directions: Preheat Oven to 375F. In large mixing bowl, add ground turkey and then
all other ingredients. Mix well. Coat a 9x12 baking dish with olive oil spray and then put
turkey meatloaf in pan. Mold meatloaf to a nice size oval shape in baking dish.
Balsamic Glaze: In small bowl add ketchup and then balsamic vinegar and whisk
together. This glaze should be somewhat thick in consistency. Spread balsamic glaze
over top of meatloaf, careful to not let it drip down the edges of the turkey meatloaf.
Bake turkey meatloaf uncovered approximately 1 hour, or when turkey meatloaf hits
170 with a thermometer.
Let stand for 5 minutes before slicing and serving.

Peanut Chicken Stir Fry


Ingredients:
1 lb. boneless skinless chicken breast cut into 1 pieces
2 tsp. sesame or peanut oil
3 tsp. reduced sodium soy sauce
2 tsp. packed light brown sugar
3 scallions chopped
roasted salted peanuts
Directions: In medium bowl, mix soy sauce and light brown sugar and set aside. In
large nonstick saut pan, heat 1 tsp. oil and saut chicken for 3 4 minutes until lightly
golden. Remove from pan. Add remaining teaspoon of oil and saut the scallions.
Add chicken back to pan, then add the peanuts and pour the brown sugar mixture over
top. Stir fry until the chicken is cooked and sauce thickens slightly. This can be served
with a side of steamed brown rice (optional).

Grilled Chicken & Butter Bean Salad


Ingredients:
1 can Butter Beans rinsed and drained
Juice of 1 lemon, plus lemon rind for flavor
c. Extra Virgin Olive Oil
1 tsp. Chopped Red Onion
1 tsp. Chopped Fresh Parsley
Sea Salt & Pepper to taste
Grilled Chicken Breast cubed
Mixed greens of choice
Directions: In Medium bowl, mix olive oil, lemon juice, sea salt and pepper. Then add
the butter beans, chopped red onion, chopped parsley, mixed greens, and chicken. Toss
lightly, sprinkle with lemon rind, and serve.

Baked Cod
Ingredients:
1 lb. Cod wild caught
c. fresh lemon juice
2 Tbs. melted butter
c. dry white wine
Sea Salt & Pepper to taste
Directions: Preheat oven to 400F. Mix Lemon Juice, Melted butter, and dry wine
together in a small bowl. Place fish on parchment paper in a shallow baking pan. Pour
wine sauce over top of fish. Bake until fish is opaque and flaky with a fork, about 20
minutes.

Squash & Zucchini Saut


Ingredients:
1 Med. Zucchini sliced thick
1 Med. Yellow Squash sliced thick
2 Tbs. Extra Virgin Olive Oil
1 small can low sodium tomato sauce (plain)
1 tsp. dried oregano
c grated parmesan cheese
Sea Salt & Freshly Ground Pepper to taste
Directions: In Medium Sauce pan, heat olive oil and add the sliced zucchini and squash
and cook over medium heat until they begin to soften. Add tomato sauce, dried
oregano, and sea salt & pepper. Mix well and reduce heat to low. Cook until
vegetables are tender, about 15 minutes, stirring frequently.

Brussels Sprouts
Ingredients:
1 pack Brussels Sprouts sliced in half (approximately 16 oz.)
1 med onion sliced thin
2.5 Tbs. olive oil
2 Tsp. Reduced Sodium Soy Sauce
Sea Salt & Pepper to Taste
Directions: In medium sauce pan, heat oil and add onion. Cook onions until soft over
medium heat. Add Brussels Sprouts, reduced sodium soy sauce, and season with salt &
pepper. Stir well and cover, stirring occasionally until Brussels Sprouts are tender.

Spinach & Goat Cheese Egg White Frittata


Ingredients:
8 Egg Whites beaten
2 Tbs. Irish Butter
2 scallions chopped
Handful of fresh baby spinach roughly chopped
2 Tbs. Goat Cheese crumbled
1/3 C. water
Sea Salt & Pepper to taste
Directions: Preheat Oven to 375F. In a Cast Iron Skillet over medium heat, melt Irish
Butter, and then add scallions and spinach and saut until wilted. In a separate bowl,
whisk egg whites and water together. Pour egg white mixture into skillet and stir eggs
toward center until eggs are set in skillet. Let eggs cook undisturbed about 4 minutes
until bottom is set. Remove skillet from heat, and sprinkle with crumbled goat cheese.
Place in oven and bake for approximately 10 20 minutes or until eggs are set, and
cheese is melted.

Roasted Chicken Breast


Ingredients:
4 bone in skinless chicken breasts
2 Tbs. Extra Virgin Olive Oil
1 tsp. Herbs de Provence (I prefer using any gourmet blend found at specialty stores)
Sea Salt & Freshly Ground Mixed Peppercorns
Directions: Preheat oven to 425F. In a shallow baking pan, place chicken breasts in
pan, and then pour olive oil over tops of the chicken. Rub the chicken with your hands
so that they are completely covered in olive oil. Sprinkle the Herbs de Provence over
top the chicken and then season with sea salt & pepper. Rub the chicken once again to
be sure the chicken is well-coated.
Bake for approximately 40 minutes or until juices run clear when pierced with a fork.

10

To your success! From Shaun and I, enjoy


your recipes and Xtreme Fat Loss!
Nicole Long

11