ForceFactor Cookbook 2

COOKBOOK
THE
FORCE FACTOR
COOKBOOK
Companion recipes for your workout and Force Factor
supplement program selected to help you
Unleash Your Potential
Anthony Lewis
Copyright 2012 Force Factor, LLC

All rights reserved. No part of this book may be reproduced
in any form without written permission from the publisher.
CONTENTS
BREAKFAST.....................................................................................................................................3
SOUPS...........................................................................................................................................17
SALADS.........................................................................................................................................31
POULTRY.......................................................................................................................................46
BEEF.............................................................................................................................................61
PORK............................................................................................................................................74
FISH & SHELLFISH..........................................................................................................................84
SIDES & SAUCES............................................................................................................................98
DESSERTS & SNACKS...................................................................................................................111
PROTEIN SHAKES.........................................................................................................................124
BREAKFAST
Youve heard it before: Breakfast is the most important meal of the day.
Well, its true, especially when youre trying to build muscle, lose weight, or
just get in better shape. The fuel you give your body at breakfast can make
a huge difference for your energy level at the gym later on. It can also help
you to stay on track with your diet plan and resist temptations later. During
sleep, our body is fasting. So, breakfast literally means breaking the fast.
You need nutrients in the morning to start up your metabolism and get
your body back to building muscle. Thats why many experts recommend
you eat breakfast like a king and make dinner your smallest meal.
The building blocks of a great breakfast include proteins, complex
carbohydrates for energy, fiber for fullness, and a small amount of
(healthful) fats. Breakfast is the right time of the day to ingest the
carbohydrates you need for energy. Choose complex carbs in the morning
to avoid the insulin surge caused by simple carbohydrates (like sugars).
For breakfast, weve included recipes that cover the basics of our favorite
morning muscle-building meals. From the protein-rich eggs in our Easy
Spinach Frittata to the complex carbs of oats in our Chocolate Banana
Oatmeal to a makeover of traditional pancakes, weve got great choices
that will get you out of bed in the morning and fill you up so youre ready to
start your day.
THE RECIPES
BREAKFAST EGG CUPS............................... 5
CAULIFLOWER HASH................................. 6
CHOCOLATE BANANA OATMEAL.................. 7
EASY SPINACH FRITTATA............................ 8
FIESTA EGGS............................................. 9
FRENCH VANILLA OATMEAL...................... 10
LOW-FAT BREAKFAST BURRITO................. 11
MEDITERRANEAN EGG WHITE OMELET...... 12
PROTEIN PANCAKES................................ 13
PUMPKIN PIE OATMEAL........................... 14
ZUCCHINI PANCAKES............................... 15
Breakfast Egg Cups

Making breakfast for a crowd? These vegetable egg cups will keep everyone full and satisfied
through the morning. You can substitute low or non-fat cheddar cheese for the mozzarella if you
prefer the flavor. Chopped, cooked Canadian bacon can also be substituted for the bacon bits.
INGREDIENTS
DIRECTIONS
1 medium onion, chopped
Preheat oven to 350F.
1 red bell pepper, chopped

4 cloves garlic, minced
Heat the oil in a large skillet over medium-high heat. Add onion and red
1 tablespoon olive oil
pepper and cook until just before onions become translucent. Add garlic
1 cups fresh spinach, torn
and fresh spinach and saut until spinach is fully cooked (spinach will
12 large eggs
shrink dramatically in size). Remove from heat to cool.
1 cup part-skim mozzarella cheese, shredded

3 tablespoons bacon bits
In a medium bowl, whip the eggs, shredded cheese, and bacon bits.
When completely incorporated, add cooled veggies and mix well.
Spray a muffin pan with nonstick cooking spray. Spoon the egg mixture
evenly into 18 muffin cups. Cook in the oven for 20 minutes or until eggs
are set.
Makes 18 savory egg muffins.
Cauliflower Hash
Both fast-food and diner-style hash browns are diet-disasters. Deep frying in oil adds lots of fat
and saturated fat to the starchy potatoes. As oily and greasy as French fries, they can also be
as addicting, making it impossible to stop after just a few bites. Instead, try our cauliflower hash.
The cooked cauliflower has a similar texture to potatoes but has less starch (and fewer carbs) per
serving. Using turkey bacon and just a little oil also helps keep the fat content under control.
INGREDIENTS
DIRECTIONS
12 ounces of fresh cauliflower, well grated
In a large skillet over medium-high heat, heat the bacon and onion and
4 slices turkey bacon
cook until they just begin to brown. Add in the cauliflower and some of the
cup chopped onion
oil. Stir continuously, adding the remainder of the oil gradually as needed
while the cauliflower browns. The hash is complete when the cauliflower is
Salt and pepper, to taste
very soft and browned all over.

Makes 2 servings.
Chocolate-Banana Oatmeal
If youre a fan of chocolate in the morning, than this is the oatmeal recipe for you. Using a low-calorie
hot cocoa mix and zero-calorie sweetener helps keep the calorie and fat count low so you can get a
sweet fix while youre getting complex carbs for all-day energy from the oatmeal and potassium from
the bananas.
INGREDIENTS
DIRECTIONS
cup regular oats
In a small bowl, mix the cocoa packet, boiling water, and cinnamon until
1 packet diet hot cocoa mix
dissolved. Add in the cold water and stir. Place in the refrigerator for at
cup boiling water
least 15 minutes.
teaspoon cinnamon
cup cold water
Remove from refrigerator and mix with oats and mashed banana in a
1 teaspoon zero-calorie sweetener
large (microwave-safe) bowl and cook in the microwave for 3 minutes.
1 small banana, mashed well
Stir, then allow it to cool and thicken before eating. Serve with additional
banana slices on top, if desired.
Makes 1 serving.
Easy Spinach Frittata

This spinach frittata packs a kick of heat from the jalapenos. If you dont like spicy food in the
morning, swap out the hot peppers for cup of chopped red bell pepper. If you want even more
spice in the morning, leave in some of the jalapeo seeds.
INGREDIENTS
12 eggs
Cook eggs in skillet for approximately 2 minutes, scraping the sides and
1 cup fresh spinach
bottom with a spatula. When eggs are somewhat cooked, but still very
4 jalapeo peppers, seeded and diced
loose (there should be chunks of cooked eggs amid the loose eggs), stop
cup chopped onion
stirring and allow it to cook for 1 minute longer.
cup part-skim mozzarella cheese, shredded

3 tablespoons skim milk
Sprinkle the eggs with the remaining cup of cheese. Put skillet under
broiler and brown for 2-4 minutes.
DIRECTIONS
Preheat broiler.
Remove skillet from oven and allow it to sit for 5 minutes to complete
cooking. Cut into 8 wedges and enjoy.
Spray a skillet (12 preferred) with nonstick cooking spray and place over
medium-high heat. Saut spinach, peppers, and onions until cooked.
Season with salt and pepper to taste.
In a separate bowl, whisk the eggs with the milk and cup of the cheese.
Add egg mixture to the skillet.
Makes 8 servings.
Fiesta Eggs
Start the day off right with protein-packed eggs, lots of flavor, and a kick of spice. You can serve
these eggs plain, without the wrap, if you prefer, but the tortilla makes it super easy to take them for
breakfast on-the-go.
INGREDIENTS
DIRECTIONS
4 whole-wheat, low-carb tortillas
Spray a large skillet with nonstick vegetable cooking spray. Over low heat,
2 green chilies (canned, drained), chopped finely
add the chopped chilies, onion, and tomatoes. Cover skillet and cook until
1 onion, chopped
tender, stirring occasionally.
2 tomatoes, seeded and chopped

3 whole eggs plus 1 egg white, beaten
In a bowl, combine eggs and taco seasoning. Uncover skillet and push
1 tablespoon taco seasoning
vegetables to one side of the pan. Add the egg mixture to the other side
2 tablespoons fat-free cheddar cheese, shredded
and scramble them. When the eggs are almost completely cooked, mix
them with the vegetables to complete the cooking. Season with salt and
pepper.
Place of cooked eggs on a whole wheat tortilla and sprinkle with
shredded cheese. Wrap tortilla up and enjoy.
Makes 4 servings.
French Vanilla Oatmeal

If youre a fan of flavored oatmeal, youve probably realized by now that buying pre-flavored packets
can jack up the price (and the sugar count) of your breakfast dramatically. Instead, do your wallet
and your body a favor by buying the plain kind and adding your favorite flavors in yourself! This
French Vanilla Oatmeal is a great example.
INGREDIENTS
DIRECTIONS
cup oats
On the stove, add a dash of salt to the water and boil. Stir in oats and
Dash salt
cook for about 4 minutes on medium heat. Add in the almond milk and
cup water
cook 1-2 minutes longer. Remove from heat and stir in the vanilla and
cup vanilla-flavored almond milk
sweetener. Allow to cool and thicken for 2 minutes. Then top with sliced
1 teaspoon vanilla extract
almonds and sprinkle with brown sugar.

2 ounces chopped almonds
teaspoon brown sugar
10
Makes 1 serving.
Low-Fat Breakfast Burrito

When youre on-the-go in the morning it can be tempting to stop in for a fast-food breakfast. Instead,
weve got an easy and portable option for you to try with this breakfast burrito. It delivers the protein,
complex carbohydrates, and fiber you need to feel full and have energy at the gym later on.
INGREDIENTS
DIRECTIONS
1 low-fat whole wheat tortilla
Spray a small frying pan with nonstick cooking spray. Saut the onions,
1 whole egg + 2 egg whites, mixed
bell peppers, and chile over medium heat until the onions are translucent.
2 tablespoons chopped onions
Add in the egg mixture and scramble gently until just before it reaches
2 tablespoons chopped red bell pepper
desired doneness. Mix in cheese for the final seconds of cooking.
1 teaspoon chopped green chile (optional)

1 tablespoon shredded non-fat cheese (e.g. cheddar or Monterey Jack)
Microwave the tortilla between 2 sheets of paper towels for 10 seconds
1 teaspoon chives, chopped
to soften it. Then, place the tortilla flat on a plate and add the scrambled
1 tablespoon chunky salsa
eggs on top. Sprinkle the chives and the salsa over the egg, add salt and
pepper to taste, and wrap up the tortilla.

Makes 1 serving.
11
Mediterranean Egg White Omelet

This is a great choice for those who love the Greek flavors of Kalamata olives and feta cheese. With
the whites of 5 eggs, this omelet is packed with protein and is ideal if youre looking to gain size or
recover from a workout. You can keep the fat to a minimum by choosing reduced fat cheese and
cooking your lean bacon in the microwave on paper towels. The towels help sop up extra fat and
grease so it doesnt end up in your eggs (or in your mouth).
INGREDIENTS
DIRECTIONS
1 whole egg
In a small bowl, mix the egg whites and whole egg with a fork. Add to
4 egg whites
a nonstick omelet pan or small skillet (sprayed with nonstick cooking
2 strips of cooked, lean turkey bacon, chopped
spray) over medium-high heat. Cook on one side until the bottom side
1 ounce reduced-fat feta cheese, crumbled
has completed cooking, then flip. Add the bacon, cheese, avocado,
2 tablespoons avocado, chopped
olives, spinach, and tomato atop of the omelet while the egg completes
5 large Kalamata olives, pitted and chopped
cooking. Fold egg over to cover the ingredients and serve hot.
cup fresh, chopped spinach

1 plum tomato, diced
12
Makes 1 serving.
Protein Pancakes
Using whey isolate protein powder in these pancakes keeps their carbohydrate count very low while
still allowing you to indulge in a favorite morning meal. The egg whites add more protein to these
pancakes, but if you want even more, spread 1 tablespoon of peanut butter over the top of a warm
pancake.
INGREDIENTS
DIRECTIONS
cup oats
Cook oats by mixing oats and hot water in a small bowl. Stir well and allow
cup very hot water
to stand until the oats have absorbed much of the water and are fluffy.
1 scoop (approximately 40 grams) of whey isolate protein powder

cup egg whites
In a separate bowl, combine egg whites and protein powder. Mix well and
teaspoon cinnamon
then add to the oats mixture. Finally, stir in the cinnamon and optional nuts
cup chopped pecans, optional
if desired.
Spray a hot griddle pan with nonstick cooking spray. Add of the batter to
the pan and flip after cooking on the bottom side has completed and the
pancake is golden brown.
Makes 4 pancakes.
13
Pumpkin Pie Oatmeal

Very few of our favorite holiday desserts are low-fat and healthful. Traditional pumpkin pie is no
exception. However, weve taken the pumpkin flavor and transformed the creamy richness of the
pie into a tasty, oatmeal breakfast that is packed with fiber to keep you full and energized for the
day ahead. Its a great choice to help you stave off the temptations during the holidays when youre
faced with the real deal.
INGREDIENTS
DIRECTIONS
cup oats
Cook the oats according to package directions. When
2 tablespoons canned pumpkin puree
the oatmeal is finished cooking, but is still hot, add in the
1 tablespoon skim milk
pumpkin puree, brown sugar, sweetener, milk, and spices.
1 teaspoon brown sugar
Mix well. Cook for 1-2 minutes longer on the stovetop. Set
to cool and thicken for a minute before topping with a few
teaspoon cinnamon
dried cranberries and pecans.
teaspoon nutmeg
Dried cranberries and chopped pecans (optional toppings)
14
Makes 1 serving.
Zucchini Pancakes
Halfway between hash browns and pancakes, these zucchini patties are delicious and easy to make
on a hectic morning. Zucchini is easy on a low-carb diet, with just about 7 grams of carbs in 1 cup
cooked. Plus, its a great source of fiber, vitamin A, and vitamin C. The two eggs in the recipe hold it
all together, acting as protein-packed pancake glue.
INGREDIENTS
DIRECTIONS
1 cup zucchini, grated
Grate the zucchini and blot lightly with a paper towel to remove some
2 eggs
excess moisture. Beat eggs together in a separate bowl.
2 tablespoons onion, grated

teaspoon garlic powder
Combine all ingredients except Canola oil and mix well.
teaspoon salt
1 tablespoon Canola oil
Heat oil in a large skillet over medium-high heat. With hands, shape
mixture into 4 flattened patties and add to oil. Flip when browned on one
side to complete cooking.
Makes 2 servings.
15
SOUPS
Soup can act as both a meal starter and a meal substitute. High in liquid
content, soup eaten as a mid-day meal or as a first course can help you
satisfy your hunger and make you feel fuller. Some research shows that
eating soup before a main course can reduce the amount eaten by about
20% at the main meal. This means that having soup before your meal is
a good decision especially when you know youre going to be faced with
a tempting, unhealthful buffet/menu later on. When you feel full, youre
less likely to overindulge! If youre cutting weight, soup can serve as a
low-calorie meal substitute. Try pairing one of our soups with a small
side salad or a slice of toasted whole-wheat bread to fill up your stomach
even more.
To keep fat intake low, weve chosen soups that are broth and vegetablebased instead of those that are high in cream and/or butter. Chunky
vegetable soups like our Vegetable Minestrone and Zesty Taco Soup also
have the extra filling power of fiber from vegetables. If you like a thicker,
creamier soup, our vegetable puree-based soups, like the Pumpkin Soup
and Creamy Carrot Soup, will definitely satisfy.
THE RECIPES
CHICKEN, NOODLE, & SPINACH SOUP....... 19
CREAMY CARROT SOUP........................... 20
FAT-FREE TOMATO SOUP........................... 21
GAZPACHO WITH CHICKPEAS................... 22
MINTY PEA SOUP.................................... 23
MISO SOUP WITH MUSHROOMS............... 24
PUMPKIN SOUP...................................... 25
ROASTED BUTTERNUT SQUASH SOUP....... 26
SPICY BLACK BEAN SOUP........................ 27
VEGETABLE MINESTRONE......................... 28
ZESTY TACO SOUP................................... 29
Chicken, Noodle, & Spinach Soup

Weve taken the classic chicken noodle soup and packed it full of nutritious and fiber-rich veggies.
8 ounces of spinach may look like a lot when fresh, but it will shrink dramatically when you add it to
the hot soup. Even after it has shrunk in the soup, the spinach is still a great way to get vitamin C,
vitamin A, and calcium.
INGREDIENTS
DIRECTIONS
Over medium heat, add oil to a large soup pot and saut garlic, onion, bell
peppers, celery, carrots, and leeks. Cook, stirring often, until the onions
1 large onion, chopped
are translucent. Add the chicken stock and season with salt and pepper
1 red bell pepper, chopped
and optional chili powder if desired. Bring to a boil. Reduce heat and allow
1 green bell pepper, chopped
soup to simmer for 40 minutes.
1 cups celery, chopped

cup sliced carrots
Add the fresh spinach and cover the pot. Let spinach reduce in size,
1 cup leeks, chopped
cooking for approximately 2 minutes. Then add noodles and chicken. Cook
4 cups fat-free chicken stock or broth
for 5 minutes longer and serve hot.
teaspoon chili powder (optional)

8 ounces fresh spinach leaves, roughly chopped
Makes 6 servings.
1 cup egg noodles, cooked to al dente

lb. cooked chicken breast, cut into cubes
19
Creamy Carrot Soup

If you love carrots, this is the perfect soup for you. Creamy, yet light, this soup has a little sweetness
from the brown sugar and a little spice from the nutmeg. The carrots are an excellent source of
vitamin A which is great for your vision, immune system, cellular health, and much more.
INGREDIENTS
DIRECTIONS
10 medium carrots, cleaned and sliced
Heat the carrots with the brown sugar and water in a large saucepan.
2 tablespoons brown sugar
Cover and simmer for about 20 minutes. The carrots should be very
2 cups water
tender. Drain them and set aside.
3 tablespoons flour
teaspoon nutmeg
In a clean saucepan, combine the flour, nutmeg, and milk. Stirring
4 cups skim milk
constantly, cook over medium-high heat until the sauce thickens.
Salt and pepper to taste

Parsley, to garnish
Add both the white sauce and drained carrots to a blender and puree until
smooth. You may thin the soup with a little hot water, if desired. Garnish
with parsley and serve hot.
Makes 4 servings.
20
Fat-Free Tomato Soup

Soup is a great way to fill up your stomach; however, many creamy soups can also fill out your
waistline. Our tomato soup is tasty with Italian-inspired flavors and no fat. Serve it piping hot as a
starter or alongside a toasted sandwich as a main course.
INGREDIENTS
DIRECTIONS
1 cup chopped onion
Spray a large saucepan with nonstick spray and saut the onions and
2 cloves garlic, crushed
garlic over medium heat. Cover pan and stir occasionally. When onions
teaspoon cumin
are cooked, add the cumin and black pepper and stir. Turn the heat to low
teaspoon black pepper, freshly ground
and cover.
3 cans (28 ounces each) tomatoes with their juice

2 medium ripe tomatoes, chopped well
Drain the canned tomatoes and set their juice aside. Blend the tomatoes
2 tablespoons fresh parsley, minced
until completely smooth using a blender or food processor. Add blended
teaspoon dried oregano
tomatoes to the onion mixture. Then add their reserved juice and the fresh
diced tomatoes. Cover pot and let simmer on low heat for 45 minutes.
Remove from heat, sprinkle with parsley and oregano and serve.
Makes 12 servings.
21
Gazpacho with Chickpeas

Soups can fill you up all year long. This gazpacho is served cold, so its perfectly refreshing for a
hot summer day. The addition of the chickpeas adds in a lot more fiber to help you feel fuller, faster.
Chickpeas are also rich in important minerals like calcium, iron, and zinc.
INGREDIENTS
DIRECTIONS
1 (15 ounce) can chickpeas, rinsed and drained
Combine all ingredients in a large bowl and mix well. Cover and chill in the
6 cups tomato juice
refrigerator for at least 1 hour prior to serving. Garnish with fresh cilantro,
1 cup cherry tomatoes, quartered
if desired.

cup cucumber, finely chopped
cup red onion, finely chopped
1 teaspoon dried parsley
teaspoon hot sauce
cup lime juice
Fresh cilantro, optional
22
Makes 6 servings.
Minty Pea Soup

Fresh green peas have comparatively more sugar and starch than many other green vegetables, but
they also have bonus phytonutrients, including some that may have anti-inflammatory benefits. If you
prefer a chunkier pea soup, feel free to skip the straining step in this recipe.
INGREDIENTS
DIRECTIONS
2 teaspoons light butter
In a saucepan over medium-high heat, saut the onions in the butter
1 cup chopped onions
until they begin to turn translucent. Add in the peas, broth, and water and
4 cups green peas, shelled
bring to a boil. Reduce heat and allow the soup to simmer for 10 minutes.
3 cups fat-free chicken broth
Remove the pot from the heat and allow it to cool for 15 minutes. Then stir
2 cups water
in the lime juice and season with salt and pepper.
1 tablespoon lime juice

2 tablespoons finely chopped mint
Puree the pea mixture in a blender until smooth. Pour half of the blended
2 tablespoons chopped walnuts, optional
soup through a sieve to remove the solids. Allow the other half of the
mixture to remain unstrained. Combine both halves and return to the
stovetop over low heat until ready to serve. Just before serving, sprinkle in
mint and garnish with walnuts, if desired
Makes 6 servings.
23
Miso Soup with Mushrooms

Whether youre dining out or at home, miso soup is a smart choice for keeping your calorie count
low. 1 cup of this soup has just 100 calories. Miso is a Japanese flavoring made from soybeans.
White miso has a light flavor, but you can increase the level of flavor by choosing a darker variety
instead.
INGREDIENTS
DIRECTIONS
Heat the olive oil in a large saucepan over medium-high heat. Saut the
1 onion, finely chopped
onion until translucent. Then add the tomatoes, ginger, and garlic and
1 cup diced tomatoes, peeled and seeded
saut for about 5 minutes. Add the stock and bring the soup to a boil.
Reduce heat and let simmer.
1 tablespoon peeled, minced ginger

4 cups vegetable broth
Add the miso, stirring constantly until dissolved. Add the cubed tofu,
2 tablespoons white miso
mushrooms, and arugula leaves and simmer for 1-2 minutes longer.
lb. tofu, drained and cubed
Sprinkle with green onion and serve immediately
5 ounces shiitake (or similar) mushrooms, sliced thinly

1 cup arugula or watercress leaves
cup chopped green onion, for garnish
24
Makes 4 servings.
Pumpkin Soup
Canned pumpkin is available year-round, but this soup makes a great lunch especially during the fall
and winter. Having this soup before your meal may even help you avoid the temptation of pumpkin
pie later on! As an added bonus, pumpkin puree is very low in fat and calories and an excellent
source of vitamin E, vitamin A, and fiber.
INGREDIENTS
DIRECTIONS
1 cup water
In a large saucepan on medium-high heat, cook the onion in cup of the
water until tender, approximately 4 minutes. Add the remaining cup of
1 (8 ounce) can pumpkin
water, pumpkin, broth, cinnamon, and nutmeg. Mix well and bring to a boil.
1 cup vegetable broth
Reduce heat and allow soup to simmer for 5 minutes. Gently stir in the
1 teaspoon ground cinnamon
milk and heat until warm enough to serve. Do not allow the soup to boil
teaspoon ground nutmeg
after the milk has been added.
1 cup fat-free milk

Season with salt and pepper and serve.

Makes 4 servings.
25
Roasted Butternut Squash Soup

Roasting the squash for this recipe makes for a tasty, sweet soup. Butternut squash is a great
source of vitamin A and vitamin C while being full of fiber. The squash and chicken broth allow this
soup to remain very low in fat while still being creamy and satisfying.
INGREDIENTS
DIRECTIONS
1 lbs peeled butternut squash, cut into cubes
Preheat oven to 375 F.

teaspoon salt
Combine squash, olive oil, salt, onion, and ginger in a baking dish and
1 medium onion, peeled and chopped in large chunks
toss well to coat with the oil. Bake in the oven for 50 minutes. Vegetables
1 ounce peeled ginger, thinly sliced
should be very tender. Remove from oven and let cool for 15-20 minutes.

When cool enough to blend, place the roasted vegetables and chicken
broth in a blender and blend until smooth. Blend half at a time if your
blender cannot fit all of the vegetables at once. Pour blended mixture into
a large soup pot and heat on the stove over medium heat until the soup is
hot enough to serve.
Makes 6 servings.
26
Spicy Black Bean Soup

The soup will warm you up with a spicy kick on a cold day. Nutritionally, the black beans are a
powerhouse. Theyre packed with both protein and fiber and are high in flavonoid antioxidants. You
can make this a completely vegetarian dish by subbing vegetable broth for the chicken broth as well.
INGREDIENTS
DIRECTIONS
1 cup frozen corn kernels
In a blender, process 2 cans of the black beans with the chicken broth. Set
3 (15-ounce) cans of black beans, rinsed and drained
aside.

1 (14.5 ounce) can diced tomatoes
Spray a Dutch oven with nonstick cooking spray and heat on medium-
teaspoon cumin
high. Add frozen corn to the pan and saut for 5 minutes or until just
tablespoon chili powder
beginning to brown. Add in the blended beans, the remaining can of whole
1 teaspoon salt
beans, the tomatoes (with liquid), cumin, chili powder, and salt. Stir to
combine. Bring the soup to a boil. Cover, reduce heat to medium, and
simmer for 15 minutes, stirring occasionally.
Makes 6 servings.
27
Vegetable Minestrone
Dont be intimidated by the long list of ingredients in this soup! Most are vegetables that are easy to
find in your grocery store year-round. Although chopping the vegetables takes time, its worth it. This
soup is chock-full of tasty (and fat-free!) vegetables that will fill you up with fiber and a huge number
of other important nutrients. Its a great choice for satisfying your hunger before a winter meal so
you wont go overboard on the main course.
INGREDIENTS
cup uncooked shell-shaped pasta
1 cup onions, chopped
Grated Parmesan cheese, to taste
2 garlic cloves, minced

1 cups zucchini, chopped
cup celery, chopped
DIRECTIONS
cup cut fresh green beans
Heat oil in a large soup bowl over medium-high heat. Add garlic and onion
1 cup carrots, chopped
and saut for about 3 minutes. Then add all remaining ingredients, except the
2 (16-ounce) cans of low-sodium, fat-free chicken broth
pasta and cheese. Bring to a boil, reduce heat, and simmer for 15 minutes.
1 cup water
1 (15 ounce) can stewed tomatoes
Bring the soup back to a boil and add the pasta. Cook for 10 minutes or
1 (16-ounce) can red kidney beans, rinsed and drained
until the pasta is al dente.
1 (8-ounce) can tomato sauce

1 teaspoon dried oregano
Serve hot and sprinkle each bowl with about a tablespoon of the
teaspoon salt
Parmesan cheese if desired.
teaspoon black pepper
28
Makes 6 servings.
Zesty Taco Soup

Love the taste of tacos? You can get the same great flavor without all the fattening ingredients (like
cheese, sour cream, guacamole) by making this soup at home. For a little crunch, serve this soup
with a few baked tortilla chips on the side or try a small dollop of fat-free sour cream in the center.
INGREDIENTS
DIRECTIONS
1 lb. extra-lean ground beef
In a large soup pot, brown the beef with the onions and jalapeo until beef
is fully cooked (no pink remaining). Drain excess grease from the pot. Add
1 jalapeo pepper, minced
in the tomatoes, chilies, beans, corn, taco seasoning, and chicken broth.
2 (14.5 ounce) cans diced tomatoes
Mix well and simmer for 20 minutes. Add in extra chicken broth if you
1 (4.5 ounce) can green chilies, chopped
prefer a thinner soup. Season with salt and pepper and serve.
2 (15 ounce) cans pinto beans, rinsed and drained

1 (15 ounce) can black beans, rinsed and drained
Makes 4 servings
1 (15 ounce) can cream-style corn

1 package hot taco seasoning
1 cup fat-free chicken broth
29
SALAD
Like soups, salads are a great way to fill up your stomach with the
vitamins, minerals, and fiber of vegetables without adding a lot of fat
and calories to your daily budget. Try to choose salads that are high
in a variety of fruits, vegetables, and legumes as these can provide
antioxidants as well as important vitamins and minerals that you cant
get as easily from other food groups. Salads require caution if they are
topped heavily with dressing (especially creamy varieties like Caesar,
Ranch, Thousand Island, and Russian dressings), full-fat cheeses, and
croutons. Instead, aim to use vegetable oil-based dressings (like olive oil
and balsamic vinaigrette) as well as avocadoes and nuts in your salads to
provide more healthful, monounsaturated fats.
The salad recipes weve included for this book are some of our favorites
and definitely cover a wide range. Some, like the Apple Slaw and
Tabbouleh, are best served as a side dish, while others like the Peppered
Steak Salad can act as a whole, light meal on their own. Salad recipes
are also some of the most flexible. If you hate an ingredient, like a
specific fruit or vegetable, you can often just swap it out for one you like
better or eliminate it entirely without ruining the recipe. So, feel free to get
a little creative with our salad recipes to tailor them to your own unique
preferences.
THE RECIPES
APPLE SLAW........................................... 33
ASIAN SEAFOOD SALAD........................... 34
BLACK-EYED PEA SALAD.......................... 35
CAULIFLOWER SALAD.............................. 36
CITRUS SPINACH SALAD.......................... 37
FRUITY CABBAGE SLAW........................... 38
PEPPERED STEAK SALAD......................... 39
QUICK & EASY BLACK BEAN SALAD.......... 40
SALSA-FIED RED BEAN SALAD.................. 41
SUMMER SQUASH &
BROWN RICE SALAD................................ 42
TABBOULEH............................................ 43
TUNA MACARONI SALAD.......................... 44
Apple Slaw
Green and red apples give this side dish/salad its tart taste. They also give it a lot of fiber, vitamin C,
and natural sweetness. Nonfat yogurt adds in a little protein and provides the creaminess to hold it
all together. This salad goes great as a side dish for pork and poultry main courses.
INGREDIENTS
DIRECTIONS
1 cup shredded cabbage
In a medium bowl, combine the cabbage, apples, carrots, broccoli slaw,
1 crisp green apple, cored and sliced very thin
and lemon juice and toss well.
1 crisp red apple, cored and sliced very thin

2 medium carrots, grated
In a separate bowl, combine the vinegar, juice, honey, and yogurt. Mix well
cup pre-packaged broccoli slaw
and pour over the vegetables. Toss well and refrigerate for at least 2 hours
1 tablespoon lemon juice
before serving.
1 tablespoon raspberry vinegar

2 tablespoons apple juice
Makes 4 servings.
teaspoon honey
cup nonfat yogurt, plain or apple-flavored
1 ounce dried cranberries
33
Asian Seafood Salad

Often overlooked, crab is actually a great fit for a healthy, active lifestyle. 3 ounces has only about
100 calories but weighs in with 19 grams of protein! Cooked shrimp has similar stats. This salad is
a light, refreshing way to add both shellfish (and the healthful protein and iron they contain) to your
day.
INGREDIENTS
DIRECTIONS
2 cucumbers
Slice cucumbers very thinly and pat dry. Drain the canned crab.
1 can (6.5 ounces) crab

3 ounces cooked shrimp
In a small skillet, heat the sesame oil over medium heat. Add the sesame
1 teaspoon sesame oil
seeds and toast them, stirring constantly, until they are lightly browned.
1 tablespoon sesame seeds
Remove seeds from pan and grind with a mortar and pestle.
3 tablespoons soy sauce

2 tablespoons rice wine vinegar
Combine all ingredients in a medium bowl and toss well to combine
cup grape tomatoes, halved
thoroughly.
2 tablespoons fresh parsley, chopped

Makes 6 servings.
34
Black-Eyed Pea Salad

If youre not from the southern US, you might not be very familiar with black-eyed peas. Get to know
them though! Like other beans and legumes, theyre high in fiber and protein and low in fat. Theyre
also high in potassium which is critical for keeping your muscles working properly.
INGREDIENTS
DIRECTIONS
3 cups black-eyed peas, cooked
Combine all ingredients in a large bowl and mix well. Marinate at least 6-8
cup chopped red bell pepper
hours in the refrigerator before serving.
cup chopped yellow bell pepper

cup diced green onion
Makes 8 servings.

3 tablespoons olive oil
4 tablespoons red wine vinegar
1 teaspoon lemon juice
2 tablespoons finely chopped fresh parsley
teaspoon salt
35
Cauliflower Salad
Love the taste of a classic potato salad, but dont want all the fat and carbs? Subbing out the
potatoes for cauliflower is the answer. This recipe is cheap, easy, and perfect summertime barbecue
fare (although we enjoy it year-round).
INGREDIENTS
DIRECTIONS
2 lb bag of frozen cauliflower, thawed and drained
After hard boiling the eggs, peel and slice them in half. Remove the yolks
10 ounces of frozen peas and carrots, thawed and drained
and discard. Chop up the remaining cooked egg whites.
2 ounces dill pickles, shredded

1 cups light mayonnaise
In a small bowl, mix mayonnaise, sugar, salt, pepper, paprika, vinegar,
4 eggs, hard-boiled
and mustard. Mix well.
2 teaspoons granulated sugar

1 teaspoon salt
Dry thawed veggies with paper towels. Chop any large cauliflower pieces
to approximate the size of chopped potatoes.
teaspoon paprika
2 tablespoons apple cider vinegar
Combine all ingredients. Refrigerate for at least an hour before serving.
2 teaspoons yellow mustard

cup chopped onion
1 cup chopped celery
36
Makes 8 servings.
Citrus Spinach Salad

This tangy salad is both refreshing and nutritious. The citrus fruits are a great source of vitamin
C and also provide potassium and calcium for bone health. Try it out during the colder months
(November April) when citrus fruits are in their peak season.
INGREDIENTS
DIRECTIONS
2 tablespoons orange juice
In a small bowl, combine the orange juice, olive oil, and vinegar. Mix well.
Add in the prepared oranges, tangerine, and grapefruit and toss to coat
1 tablespoon balsamic vinegar
well with dressing.
2 navel oranges, peeled, pith & membrane removed

cup canned mandarin oranges, drained of juice
Add baby spinach to a large bowl. Top with fruit mixture and dressing. Toss
1 tangerine, peeled, pith & membrane removed
gently to combine. Sprinkle cranberries and pine nuts over the top. Serve
1 red grapefruit, peeled, pith & membrane removed
immediately.
5 cups fresh baby spinach

cup dried cranberries
Makes 5 servings.
2 tablespoons pine nuts
37
Fruity Cabbage Slaw

Youve never had coleslaw like this before! Weve taken a classic barbecue favorite and lightened it
up by ditching all the fatty mayonnaise and adding in non-fat, fiber-rich fruit instead. If you add in the
optional walnuts, youll also be getting healthful omega-3 fatty acids with your slaw.
INGREDIENTS
DIRECTIONS
1 cup shredded cabbage
Combine all ingredients in a small bowl and toss gently to coat.
1 medium red apple, chopped
Refrigerate until ready to serve.
cup light Italian dressing

1 tablespoon milk
1 teaspoon sugar
teaspoon nutmeg
cup golden raisins
1 ripe pear, sliced
cup chopped walnuts (optional)
38
Makes 4 servings.
Peppered Steak Salad

This salad is absolutely packed with flavor and much lower in calories than the typical restaurantstyle steak salad. Its also a great way to re-use any leftover roast beef you have in the fridge. Youll
satisfy your cravings for protein-rich red meat while keeping fat and carbohydrates counts lower at
lunchtime. You can sub in other raw vegetables (like cucumbers, red peppers, or red onion) if you
prefer.
INGREDIENTS
DIRECTIONS
Salad:
Dressing:
Mix all dressing ingredients well in a large bowl. Add all salad ingredients
8 oz. cooked lean roast beef, cut into
cup olive oil
except the cabbage and bean sprouts. Mix well and refrigerate for 2-3
thin strips
red wine vinegar
hours to allow dressing to soak. Add cabbage and bean sprouts and toss
1 cup grape tomatoes, cut in half
2 tablespoons Dijon mustard
the salad just before serving.
1 cup sliced raw white mushrooms,
1 tablespoon soy sauce
1 green bell pepper, sliced into strips
2 garlic cloves, crushed
cup chopped celery
teaspoon ginger
2 cups shredded cabbage
Makes 1 serving.
cup bean sprouts
39
Quick & Easy Black Bean Salad

Side dishes dont get much easier to make than this one. Our black bean salad is a quick fix and is
full of fiber so its sure to fill you up. Want to add some extra flavor? Kick up the heat by using your
favorite hot and spicy salsa. Still not hot enough? Slip in some minced jalapeo pepper, but be sure
to taste test as you go.
INGREDIENTS
DIRECTIONS
1 (16oz) can black beans, rinsed and drained
Combine all ingredients. Enjoy at room temperature and refrigerate
1 (8oz) can whole kernel corn, drained
leftovers.
cup red onion, chopped

cup salsa, chunky variety
2 tablespoons lemon juice
cup celery, chopped
1 teaspoon ground cumin
2 small garlic cloves, minced
teaspoon salt
40
Makes 8 servings.
Salsa-fied Red Bean Salad

This bean salad is the perfect choice for filling you up (and not weighing you down). Its incredibly
simple to make as well. Its best when served cold, so mix some up the day before you need it. Its
also perfect as a side dish for a summertime barbecue.
INGREDIENTS
DIRECTIONS
1 (15.5 ounce) can red beans, rinsed and drained
Combine all ingredients in a medium bowl and refrigerate for at least 1
cup chopped scallions
hour before serving.
cup chopped red onion

cup black olives, chopped
Makes 6 servings.
2 large tomatoes, seeded and chopped

1-2 jalapeo peppers, seeded and chopped
1 tablespoon fresh cilantro, chopped
1 tablespoon fresh lime juice
41
Summer Squash &

Brown Rice Salad
Brown rice is definitely a top choice for getting long-term energy in the form of complex
carbohydrates. Low in fat, cholesterol, and sodium, brown rice is definitely one of our top choice
sides at dinnertime. This salad is the perfect way to add new flavors and use up any leftover brown
rice in your fridge. Best served cold, this dish comes together super fast.
INGREDIENTS
DIRECTIONS
1 cup cold, cooked brown rice
Combine all ingredients except dressing and mix well. Refrigerate until
cup diced zucchini
ready to use. Top with dressing and toss just prior to serving.
cup diced yellow summer squash

cup chopped red onion
1 teaspoon chopped fresh basil
teaspoon salt
cup low-fat zesty Italian dressing
42
Makes 4 servings.
Tabbouleh
Tabbouleh is a traditional Middle Eastern salad that is packed with parsley and bulgur. Bulgur is a
grain that has more fiber, protein, and most vitamins and minerals than white rice. Its also a great
source of whole grains and complex carbohydrates for a balanced diet. You can serve it warm, but
its traditionally served chilled.
INGREDIENTS
DIRECTIONS
1 cup water
In a small saucepan, combine water and bulgur and bring to a boil. Cover
cup bulgur
and remove the pot from the heat. Allow it to stand until the water has
cup lemon juice
been absorbed completely, about 25 minutes. Drain any extra water at this
point. Cool cooked bulgur and transfer to a large bowl.
1 clove garlic, minced

1 tablespoon lemon zest
To make the dressing, combine lemon juice, olive oil, garlic, zest, salt,
teaspoon salt
pepper, and allspice in a small bowl. Mix well.

teaspoon ground allspice
To the bulgur, add the parsley, mint, tomatoes and cucumbers. Pour on the
2 cups finely chopped parsley
dressing and toss well to coat. Chill in the refrigerator for at least 1 hour
3 tomatoes, seeded and diced
before serving.
1 cucumber, peeled, seeded, and diced

Makes 8 servings.
43
Tuna Macaroni Salad

This cold pasta salad is your one-stop shop for protein and carbs. We recommend using whole
wheat pasta to add more fiber and whole grains to the meal. Fiber helps you to feel fuller and
reduces your chance of overeating later on. Finally, use fresh basil if it is available and add it just
before serving.
INGREDIENTS
DIRECTIONS
8 ounces of uncooked, whole-wheat pasta (any bite-sized shape)
Cook the pasta according to package directions. Drain and cool.
10 ounces of frozen peas

13 ounces canned tuna, packed in water, drained
Cook the frozen peas in the microwave according to package directions.
cup onion, minced
Drain any excess water and cool.
1 tablespoon fat-free mayonnaise

1 cup plain, nonfat yogurt
Combine all remaining ingredients in a large bowl. Add in the pasta and
2 tablespoons Dijon mustard
peas and mix well. Chill in the refrigerator until ready to serve.

teaspoon salt
1 cup grape tomatoes, halved
teaspoon dried basil (or 1 teaspoon fresh basil)
44
Makes 8 servings.
POULTRY
If youre like most guys who are trying to build muscle, youre probably
a little too familiar with plain, grilled chicken breast by now. Dont let
boredom get you off track, though! Chicken and turkey are some of the
best sources of lean protein that your body will use to build and repair
muscle. Theyre also some of the most cost-effective sources of animal
protein which helps to keep them at the top of our easy dinner list. The
same old plain, grilled breast can get tedious though. Using low calorie,
low carb herbs and spices along with vegetables can totally reinvent
the plain chicken breast. Even better, baking, poaching and stir-frying
chicken are all new preparation methods to add to your grilling routine.
When it comes to chicken, boneless, skinless breasts are the most
popular base for our recipes. To save money, you can buy them in bulk
and freeze some for later in the week to use in a different recipe. For
turkey, we use ground turkey breast most often. Turkey is already a lean
meat, but you can find extra-lean varieties in the grocery store that are
up to 99% fat-free. Keep in mind that these will be drier, so you might
want extra sauce or wet ingredients when using extra-lean turkey in our
Turkey Loaf and Turkey Meatballs.
THE RECIPES
BAKED LEMON-VEGETABLE CHICKEN......... 48
CHILI POWDER CHICKEN.......................... 49
GRILLED JERK CHICKEN........................... 50
LIME CHICKEN BREAST............................ 51
MUSHROOM CHICKEN QUESADILLA.......... 52
ORANGE CHICKEN................................... 53
PRETZEL-CRUSTED CHICKEN NUGGETS
WITH HONEY-MUSTARD DIPPING SAUCE.... 54
SPICY GRILLED GARLIC CHICKEN.............. 55
TANDOORI CHICKEN................................. 56
TURKEY BEAN BURRITOS......................... 57
TURKEY LOAF.......................................... 58
TURKEY MEATBALLS................................ 59
Baked Lemon-Vegetable Chicken

Baking or roasting your poultry is a great way to avoid the extra fat and oil that accompany other
preparations (e.g., sauting, frying, braising). The lemon and basil in this dish help ensure youre
getting plenty of flavor even without any of the extra oil or butter of other preparation styles.
INGREDIENTS
DIRECTIONS
3 pounds boneless, skinless chicken breasts
2 teaspoons dried basil

cup lemon juice
Place chicken in a large casserole dish sprayed with nonstick cooking
cup chopped onion
spray. Sprinkle with the basil and the lemon juice. Add chopped onions
1 large zucchini, halved and then chopped into 8 pieces
over top and arrange the chopped zucchini and carrots on top of the
2 carrots, halved and then chopped into 8 pieces each
chicken. Pour artichoke hearts over the top of the chicken and vegetables.
1 (14 ounce) can artichoke hearts

Cover dish and bake in the oven for 1 hour or until the chicken is cooked
through and the carrots are tender.
Makes 6 servings.
48
Chili Powder Chicken

Forget the sugary bbq sauce! Our chili powder grilled chicken has all the flavor without all the extra
sugar, fat, and carbohydrates of the traditional barbecued chicken breast. Serve it with grilled
zucchini, corn on the cob, and a baked potato for a satisfying and balanced summer meal that will
help you maintain and improve on your gains.
INGREDIENTS
DIRECTIONS
4 boneless, skinless chicken breasts (about 6 ounces each)
Combine oil, chili powder, paprika, cumin, pepper, and salt in a large,
re-sealable plastic bag. Mix well. Add the chicken breasts to bag, seal,
2 teaspoons chili powder
and shake to coat chicken with marinade. Refrigerate overnight to seal in
2 teaspoons paprika
flavors.

1 teaspoon black pepper
Add chicken breasts to grill. Cook until the juices run clear, about 10-12
teaspoon salt
minutes per side.

Makes 4 servings.
49
Grilled Jerk Chicken

The Jamaican jerk seasoning in this recipe adds Caribbean flavors to a favorite protein. To make
this recipe extra simple, we purchase pre-made jerk seasoning at the grocery store, but you can
definitely substitute your own spice rub recipe instead, if you prefer. For an easy dinner, grill up some
asparagus alongside the chicken and serve together.
INGREDIENTS
DIRECTIONS
cup chili chutney
Rub chicken breasts with jerk seasoning. In a separate bowl combine the
1 teaspoon hot pepper sauce
chutney and hot pepper sauce.
4 boneless, skinless chicken breasts

2 tablespoons Jamaican jerk seasoning
Grill chicken on medium high heat, about 6 minutes per side (for 6-ounce
breasts). Brush chicken with chutney mix every few minutes during the
cooking process. Allow chicken to rest for a few minutes before serving.
Makes 4 servings.
50
Lime Chicken Breast

Even if youre not currently enjoying the hot and sunny days of summer, this dish can still add some
tropical flavor to your dinner. Its a great choice for having leftovers - you can eat this hot or cold. Try
slicing up leftovers for a sandwich at lunchtime the next day. 1 serving (1/4 of the recipe) has just 180
calories and 7 grams of fat.
INGREDIENTS
DIRECTIONS
4 boneless, skinless chicken breasts
Preheat your oven to 325F.
2 bay leaves
Place the chicken breasts and bay leaves into a medium-sized baking
1 tablespoon white vinegar
dish. Mix oil, vinegar, and lime juice together and pour over the chicken.
1 tablespoon lime juice
Add the thyme, coriander, and black pepper over the top of that and bake
1 teaspoon thyme
in the oven for 45 minutes.
teaspoon ground coriander

Black pepper to taste
Place the lime slices over the top of the chicken and return the dish to the
2 limes, cut into slices
oven for another 10 minutes.

Makes 4 servings.
51
Mushroom Chicken Quesadilla

Quesadillas are typically diet-disasters: overloaded with fatty cheese, wrapped in a huge flour
tortilla, and fried in oil. They are a tasty favorite, however, so weve trimmed down the fat, calories
and carbohydrates with our version, using re-vamped ingredients and heating it in a sandwich press
rather than frying it in oil. Prepare your chicken breast the lean way by poaching it in boiling water
until cooked through, cooling it, and then shredding it with a fork.
INGREDIENTS
DIRECTIONS
6 ounces sliced mushrooms
In a small skillet sprayed with nonstick cooking spray, saut mushrooms,
garlic, and onion over medium high heat until the mushrooms are tender
4 ounces cooked, shredded chicken breast
(about 7 minutes). Remove from heat and drain the excess liquid that the
cup onion, chopped
mushrooms have released.
1 roasted red pepper packed in water, drained and sliced thinly

cup fat-free cheddar cheese, shredded
Heat sandwich press to high heat. Spray with nonstick cooking spray.
2 high-fiber, whole-wheat tortillas (12 diameter)

Salsa and sliced avocado (for serving)
Divide mushroom mixture between the two tortillas. Layer on chicken,

pepper, and cheese evenly between the two and fold over the tortillas.
Place side-by-side on the sandwich press and close top.
Heat about 5-7 minutes or until the quesadilla is heated through and the
cheese is melted. Enjoy hot with salsa and slices of avocado.
Makes 2 servings.
52
Orange Chicken
We turned our favorite Chinese take-out dish into a leaner, lighter, cook-at-home meal. By ditching
the deep-fryer and swapping out the super sugary sauce, we kept the orange taste with less
saturated fat and fewer calories.
INGREDIENTS
DIRECTIONS
2 lbs chicken (thighs, breasts, legs, wings)
Preheat the oven to 375F.
1 cup orange juice

cup white wine
Place the chicken on a shallow baking pan and cover with the orange juice
teaspoon dried basil
and white wine. Sprinkle basil, parsley, salt, and pepper over the chicken.
teaspoon dried parsley

teaspoon salt
Bake the chicken in the oven for 35 minutes.
teaspoon pepper
While the chicken is baking, prepare the sauce. In a skillet over medium-
1 large onion, diced
high heat, heat the oil. Add in the onions and tomatoes and saut until the
1 large tomato, diced
onions are translucent.

Spoon the onions and tomatoes over the chicken and bake for an
additional 10 minutes or until the chicken is fully cooked.
Makes 6 servings.
53
Pretzel-Crusted Chicken Nuggets

with Honey-Mustard Dipping Sauce
Traditional chicken nuggets are usually dipped in batter and fried. By baking our nuggets in the
oven, we cut out lots of unneeded saturated fat and calories. With just five ingredients, our chicken
nuggets are really easy to make and the pretzel topping adds a tasty spin on a fast-food classic
INGREDIENTS
DIRECTIONS
Sauce:
cup Dijon mustard

2 tablespoons honey
Mix all sauce ingredients in a small bowl and blend together well. Divide
2 tablespoons apple juice
sauce into two small dishes. Place one in the refrigerator to be used for
Chicken Nuggets:
dipping sauce later.
lb. boneless, skinless chicken breasts, cut into 1-inch cubes

cup crushed pretzels
Dip each chicken cube into remaining mustard sauce, then coat with
crushed pretzels. Place on an ungreased cookie sheet.
Bake the tray of nuggets in the oven for 10-12 minutes. Serve with the
extra sauce.
Makes 3 servings.
54
Spicy Grilled Garlic Chicken

This is the perfect recipe for anyone whos getting tired of the same-old grilled chicken day after day.
This spicy marinade definitely adds a punch to a classic lean protein without adding excess fat. Try
serving it with some grilled corn on the cob and a cold salad. You can kick up the heat even more by
keeping some of the seeds from the jalapeos.
INGREDIENTS
DIRECTIONS
1 chicken, approximately 3lbs., cut up and skin removed
Combine all ingredients except chicken in a small bowl and mix well to
1 cup chicken broth
make marinade.

1 teaspoons dried parsley flakes
Place chicken in a large plastic bag. Add marinade, seal bag, and
1 teaspoon ground black pepper
massage marinade into chicken. Marinate at least 30 minutes or overnight
1 teaspoon salt
in the refrigerator. Turn chicken several times while marinating.

1 teaspoon red pepper flakes
When ready to cook, remove chicken from marinade. Reserve marinade
1-2 jalapeo peppers, seeded and chopped finely
for later. Place chicken pieces on a lightly oiled grill rack and grill on
medium high heat. Grill until chicken is cooked through and the juices run
clear. Brush both sides with remaining marinade at least twice during the
cooking.
Makes 6 servings.
55
Tandoori Chicken
Weve lightened up this classic Indian preparation for chicken breast. Slashing the meat before
applying the spices helps it to absorb as much of the spice blend as possible prior to cooking. Also,
make sure to allow the chicken to marinate for a full 24 hours before cooking. If you love spice, feel
free to kick up the heat even more with extra chili powder and crushed red pepper in your marinade.
INGREDIENTS
DIRECTIONS
4 chicken breasts, skin removed (approximately 6 ounces each)
In a small bowl, mix together the chili powder and lemon juice.

Place chicken in a large casserole dish. With a knife, slash each chicken
1 cup plain, fat-free yogurt
breast a few times. Brush lemon juice mixture over the chicken and let
1 medium onion, finely chopped
stand for 30 minutes.

1 tablespoon paprika
In a medium bowl, combine all the remaining ingredients. Stir well to
2 teaspoons ground cumin
incorporate. Pour mixture over the chicken breasts. Cover the casserole
1 teaspoon ground coriander
dish and place in the refrigerator for about 24 hours.
1 teaspoon salt
1 teaspoon garam masala
Bake the chicken at 450F for 40 minutes.
1 teaspoon ground ginger

1 teaspoon turmeric
teaspoon crushed red pepper
56
Makes 4 servings.
Turkey Bean Burritos

Burritos at most take-out chains are enormous huge carb-heavy flour tortillas full of rice, beans,
greasy beef, cheese, and sour cream. Theyre not exactly a lean choice. So weve lightened up this
classic take-out favorite by using ground turkey breast, fat-free cheese, and replacing the sour
cream with a spicy flavor.
INGREDIENTS
1 lb. ground turkey breast
pink (about 10 minutes).
1 onion, chopped
Add the beans, tomato sauce, salsa, and chili powder. Cover and reduce
1 (15 oz) can red kidney beans, rinsed and drained
heat to low. Cook for 10 minutes more, stirring occasionally.
8 oz tomato sauce
cup salsa
Spray a baking sheet with nonstick cooking spray.

1 cup fat-free cheddar cheese, shredded
Spoon a cup of turkey mixture onto each tortilla and then sprinkle with 1
1 cup reduced-fat cheddar cheese
tablespoon of each cheese. Roll up tortilla and place, seam side down, on
10 (8) flour tortillas
the baking sheet. Repeat with the remaining tortillas.
DIRECTIONS
In a saucepan sprayed with cooking spray over medium heat, cook the
turkey, onions, and garlic, stirring frequently, until the turkey is no longer
Bake in the oven for 12 to 14 minutes. Leftovers can be refrigerated and

re-heated later in the microwave.
Makes 5 servings.
57
Turkey Loaf
Miss the taste, but not the fat of meatloaf? We make ours with lean, ground turkey. This recipe
requires very little preparation time and is much lower in fat and calories than the average meatloaf
dish. 1/6th of the recipe has about 220 calories and 6 grams of fat. Keep the fat count low by serving
it with a baked, not mashed, potato.
INGREDIENTS
DIRECTIONS
1 lbs. extra-lean ground turkey
Preheat your oven to 350F.
cup dry, seasoned bread crumbs

Lightly beat the egg with a fork. Then combine all ingredients in a bowl
cup chicken stock
and mix thoroughly. Put the mixture in loaf pan and bake, uncovered, in
1 teaspoon Worcestershire sauce
the oven for about 1 hour. Let it cool for about 10 minutes before serving.
teaspoon thyme
1 teaspoon basil
1 teaspoon parsley
1 egg
Salt and black pepper
58
Makes 6 servings.
Turkey Meatballs
Few foods are as universally satisfying as a big, warm bowl of spaghetti and meatballs. The typical
recipe is usually a diet-disaster though- packed with way more fat and carbs than you really need
in one meal. Instead of limiting yourself to just 2 meatballs, try our turkey meatballs over cooked
spaghetti squash. Weve kept the same great flavors of traditional meatballs but swapped in a
leaner, high-protein meat with ground turkey instead of ground beef.
INGREDIENTS
DIRECTIONS
lb. ground turkey
In a medium bowl, combine all ingredients except tomato sauce and mix
cup onion, finely chopped
very well with hands. Shape into 1-inch balls.
cup panko (or dry bread crumbs)

cup shredded carrot
In a large saucepan over medium heat, combine meatballs and sauce.
1 tablespoon chopped fresh basil
Cover pan and cook for 10-15 minutes (meatballs should no longer be
2 tablespoons fat-free milk
pink in the center).
teaspoon salt
Serve over whole wheat spaghetti or spaghetti squash.

3 cups of prepared tomato sauce
Makes 6 servings.
59
BEEF
Nothing says protein like red meat! The protein in beef helps to build,
maintain, and repair your bodys tissues. Beef is also a great source
of iron, the mineral that is necessary to help your bodys red blood
cells to carry oxygen throughout your body. However, many people
have eliminated beef and other red meats from their diets, citing health
concerns. While some cuts of beef are high in cholesterol and saturated
fat, choosing the leanest cuts can help you get the protein, iron, and
taste you want, without sacrificing your workout gains. Top sirloin steak,
top round roast, sirloin tip side steak, and bottom round roast are among
some of the extra-lean cuts of beef. You can also find lean and extra-lean
ground beef at your local grocery store.
Weve chosen from among the leaner cuts of beef to base our recipes
around. Most of these recipes also remind you to trim any excess surface
fat that is easily removable before cooking the beef. Dont worry though.
Our beef recipes, like the Beef Lettuce Wraps and the Cuban Braised
Beef, are so well-seasoned that you wont need the flavor of the extra fat!
THE RECIPES
BEEF & VEGETABLE STEW........................ 63
BEEF LETTUCE WRAPS............................. 64
BEEF SIRLOIN ROAST............................... 65
CHINESE-STYLE BEEF WITH BROCCOLI....... 66
CUBAN BRAISED BEEF............................. 67
FORCE FACTOR BURGER......................... 68
PHILLY STEAK WRAP............................... 69
SEASONED FLANK STEAK......................... 70
SPICY BEEF TACOS.................................. 71
WHISKEY-MUSHROOM STEAK................... 72
Beef & Vegetable Stew

Using lean top round beef in this stew keeps the fat content lower than traditional beef stews. This
stew is also loaded with vegetables that will fill you up without filling you out. Feel free to add in
more of your favorite winter vegetables (like butternut squash, turnips, or celery root) for a thicker
and even heartier stew. If you have leftovers, freeze them in plastic containers and reheat later on in
the microwave.
INGREDIENTS
DIRECTIONS
1 lb. lean beef round, trimmed of fat and cut into cubes
1 green bell pepper, seeded and chopped

3 carrots, cut into chunks
Spray a large Dutch oven lightly with cooking spray and place over
2 stalks celery, chopped
medium-high heat. Add the beef and cook until browned, about 5 minutes.
1 cup frozen pearl onions
Add in the green pepper, carrots, celery, onions, and parsnip and cook
1 parsnip, peeled and cut into chunks
for about 5 minutes longer. Stir occasionally to ensure even cooking. Add
1 cups beef broth
in the beef broth, tomatoes, rosemary, and thyme. Season with salt and
1 (14.5 ounce) can diced tomatoes
pepper to taste.
1 teaspoon rosemary, minced

1 teaspoon thyme, minced
Cover the pot and place it in the oven for 1 hours. Stir in the frozen peas
6 ounces frozen peas
and then return to the oven for 15 minutes more. Serve hot.
Makes 4 servings.
63
Beef Lettuce Wraps

Cutting back on carbs? This recipe requires no bread or bun. Instead, this tasty, Asian-inspired beef
is loaded onto large lettuce leaves as a refreshing and low-calorie serving tool. If you like spicy food,
kick up the heat even more by adding in more chile pepper sauce to your cooking.
INGREDIENTS
DIRECTIONS
1 onion, chopped
In a large bowl, mix the ground beef, garlic, vinegar, soy sauce, chile
1 lb. extra-lean ground beef
sauce, brown sugar, and ground ginger well. Set aside.

1 tablespoon rice wine vinegar
In a large skillet sprayed with nonstick spray, cook the onion for 3 minutes.
Add the beef mixture to the skillet and cook about 4 minutes, or until the
1 tablespoon chile pepper sauce
beef is cooked through. Add the sesame oil and mix well. Remove from
2 teaspoons brown sugar
heat.

1 teaspoon dark sesame oil
Place about cup of the beef mixture in the center of each lettuce leaf.
8 large lettuce leaves
Top with sliced red pepper and wrap.
1 red bell pepper, seeded and sliced

Makes 4 servings.
64
Beef Sirloin Roast

This is a great meal to make when youre trying to impress company and eat healthfully at the same
time. Plus, with very few ingredients, its quick and easy to prepare. Try serving it with some roasted
vegetables (like asparagus or Brussels sprouts) and a simple side salad.
INGREDIENTS
DIRECTIONS
2 lbs. lean sirloin beef, trimmed of visible fat
2 teaspoons salt
2 teaspoons freshly cracked black pepper
Season beef on all sides with the salt and pepper.

3 teaspoons dried rosemary
In a small bowl, combine the garlic, rosemary, and oregano. Mix well and
2 teaspoons dried oregano
rub mixture all over the top of the beef. Press the herbs into the meat so
they stick well. Transfer beef to a roasting pan that has been sprayed with
nonstick cooking spray.
For medium doneness, cook the meat in the oven for about 30 minutes.
Remove from oven and let stand for 15 minutes before slicing and serving.
Makes 8 servings.
65
Chinese-Style Beef with Broccoli

Our version of this take-out favorite eliminates some excess fat and calories by using leaner cuts
of beef and re-working the typically sugary sauce. This recipe also works great for wrapping up in
lettuce leaves as a low-carb alternative to traditional white rice.
INGREDIENTS
DIRECTIONS
lb. lean sirloin beef, trimmed of all visible fat, sliced thinly
In a small bowl, coat the strips of beef with 2 tablespoons of the cornstarch.
2 tablespoons cornstarch, divided

2 teaspoons vegetable oil
In a separate small bowl, combine the remaining tablespoon cornstarch
1 cup fat-free chicken broth
with cup of the chicken broth and the soy sauce. Mix well and set aside.
5 cups broccoli, cut into bite-size pieces

cup sliced mushrooms
Heat the oil in a large skillet over medium-high heat. Add the beef and stir-fry
for about 4 minutes. The beef should be lightly browned. Move beef to a
teaspoon red pepper flakes
small bowl, leaving the oil in the pan.
cup soy sauce

cup water
Add cup of the broth to the pan. Add in the broccoli and mushrooms and
cover the skillet for about 3 minutes. Uncover and add in the garlic and red
pepper flakes. Stir-fry for about 2 minutes longer.
Stir in the soy sauce mixture to the broccoli and stir-fry for 2 minutes longer.
Return beef to skillet and toss with sauce and vegetables. Serve hot.
Makes 4 servings.
66
Cuban Braised Beef

Cooking this beef on low heat for a long time results in very tender and juicy meat. However, since
flank steak is a lean cut and you trim it further of visible fat, this dish is a great way to get lean
protein from red meat without adding a lot of saturated fats. Serve it as is or wrap up a cup
serving in a whole-wheat tortilla.
INGREDIENTS
DIRECTIONS
2 lbs. flank steak, trimmed of fat
Coat a large Dutch oven with nonstick cooking spray and heat on medium-high.
3 cups red onion, thinly sliced
Cook steaks until browned (about 2-3 minutes per side). Remove steaks from pan
2 red bell peppers, chopped
and set aside.
2 green bell peppers, chopped

1 yellow bell pepper, chopped
Add onions, bell peppers, and garlic to pan and cook until tender, about 8 minutes.
Add in cumin, oregano, rosemary, salt, and pepper. Stir well and cook 1 minute.

Add vinegar, stir well and cook until almost all the liquid has evaporated (about 2
1 teaspoon chopped rosemary
minutes). Then, stir in the beef broth and tomato paste and return the steaks to the
cup white wine vinegar
pot. Cover, reduce the heat to a simmer, and cook 1 hours. The steaks should
3 cups fat-free beef broth
be very tender.
2 tablespoons tomato paste

Remove the steaks from the pot and shred using two forks. Return shredded beef
Cilantro, if desired
to the pot and mix well with the vegetables. Sprinkle in cilantro if desired. Serve hot.
Makes 8 servings.
67
Force Factor Burger

There are some foods we just cant give up hamburgers are one of them. Weve improved upon the
standard burger though. The Force Factor burger is lower in fat and calories and still packed with
protein and a kick of spicy flavor.
INGREDIENTS
DIRECTIONS
1 lb. extra-lean (93-97%) ground beef
In a bowl, combine the first 7 ingredients. Do not overmix (to avoid dry
2 tablespoons onion, finely chopped
burgers). Shape mixture into 4 patties, approximately 1 thick each.

1 to 2 teaspoons finely chopped jalapeo peppers (seeded)
Spray a heated griddle, outdoor grill, or portable grilling machine with
teaspoon salt
cooking spray. Place burgers on grill and cook approximately 5 minutes on
teaspoon pepper
each side.
teaspoon ground cumin

1 tablespoon Worcestershire sauce
Place on hamburger buns and layer with lettuce, red onion, pickles,
On top: Lettuce, sliced red onions, sandwich-sliced dill pickles, tomato
tomato, and ketchup. Sprinkle with extra chopped jalapeo peppers if
slices, ketchup, sliced banana peppers, extra jalapenos
desired.
4 reduced-calorie or low-carbohydrate hamburger buns

Makes 4 servings.
68
Philly Steak Wrap

Weve re-made another classic dish (the Philly Cheese Steak) with this Philly steak wrap. By using
a whole wheat tortilla, youre getting extra whole grains in your diet and removing extra, unwanted
carbs from the large bun or roll typically used in these sandwiches. Using lean roast beef also helps
to keep the fat content down, while still giving you the protein and red meat taste you crave!
INGREDIENTS
DIRECTIONS
cup green bell pepper, thinly sliced
In a small skillet sprayed with nonstick cooking spray, saut the green
cup onion, chopped
pepper, onion, and garlic for 5 minutes. Add in the shaved roast beef and
saut for an additional 3 minutes. Place half of the mixture atop each
6 ounces lean roast beef, shaved
tortilla. Sprinkle half of the cheddar cheese and optional hot sauce over
2 medium whole-wheat tortillas
each.
cup cheddar cheese, shredded

teaspoon hot sauce, optional
Re-spray the skillet and place over low heat. Add 1 tortilla and heat until
the cheese begins to melt, about 2 minutes. Remove from heat and wrap
up tortilla. Repeat with the second tortilla.
Makes 2 servings.
69
Seasoned Flank Steak

Beef can definitely be part of a healthy diet! While some cuts can be high in saturated fat, this recipe
calls for one of the leanest cuts, the flank. Flank steaks are flavorful and high in iron and protein but
can get tough if overcooked. We recommend cooking just until medium-rare for best results.
INGREDIENTS
DIRECTIONS
1 lbs. flank steak, trimmed of visible fat

1 cup hot water
Over medium-high heat, sear the steak in oil, flipping once. Remove steak
from pan and place in a medium casserole dish.
1 teaspoon salt
1 bay leaf
Pour the water into the hot skillet once the steak has been removed
and stir to release leftover flavor. Pour over the meat. Add the remaining
2 carrots, diced
ingredients to the casserole dish and mix to distribute flavors.
1 red bell pepper, diced

2 teaspoons lemon juice
Place casserole dish (uncovered) in the oven for 30 minutes for medium
steak. Cook 5 minutes longer if you prefer your steak more well-done.
Makes 4 servings.
70
Spicy Beef Tacos

If you consider the calories, fat, and money you save by making these tacos yourself, youll never go
back to that Mexican fast-food joint again. Adjust the amount of chili powder, habaero pepper, and
the heat of the salsa to change the spiciness of the recipe to best fit your tastes.
INGREDIENTS
DIRECTIONS
2 tablespoons Mexican chili powder
In a skillet over medium heat, toast the chili powder and cumin together for
1 minute before adding the oil and onion. Cook the onion and pepper for
2 teaspoons olive oil
about 3 minutes. Then add garlic and stir fry for an additional 3 minutes.
1 onion, chopped
Add in the ground beef and stir well with a wooden spoon, breaking up
1 small habaero pepper, seeded and minced
beef, until meat is cooked through, about 5 minutes. Add in the tomato
sauce and kidney beans and cook for an additional 5 minutes.
lb. lean (93-95%) ground beef

1 (8 ounce) can tomato sauce
Wrap cup of the beef mixture with lettuce and a tablespoon of salsa in
1 (8 ounce) can red kidney beans, rinsed and drained
each corn tortilla.
8 small corn tortillas

cup lettuce, shredded
Makes 4 servings.
cup chunky salsa or diced tomatoes

4 small corn tortillas
71
Whiskey-Mushroom Steak
Craving a flavorful steak? This one is a great choice and requires no sugary steak sauce. The
mushrooms soak up the flavors of the garlic, butter, and whiskey while also providing fiber that will
keep you feeling full, long after the steak has disappeared.
INGREDIENTS
DIRECTIONS
2 New York strip steaks, approx 4 oz. each, trimmed of visible fat
Preheat broiler.
1 tablespoon light butter

Spray a broiler pan with nonstick cooking spray. Add steaks to broiler pan
5 ounces mushrooms (shiitake, or mixed variety)
and broil about 10 minutes on each side. The steaks should be slightly
teaspoon dried thyme
pink on the inside. Remove from pan and keep warm.
teaspoon dried rosemary

cup whiskey
Heat the butter in a saucepan over medium-high heat. Add the garlic,
mushrooms, and spices. Saut for 2 minutes. Remove from heat. Allow to
cool for 1 minute, stirring constantly, before carefully adding the whiskey to
the sauce. Stir well for another minute. Pour sauce over steaks and serve.
Makes 2 servings.
72
PORK
Like beef, the cut of pork you choose will have a big impact on its
nutritional stats. Flavorful preparations like bacon, ham, and pancetta
can rank high in fat and sodium. However, when trimmed of excess
surface fat, pork typically contains more unsaturated than saturated
fats. In fact, on a per ounce basis, pork tenderloin can have less fat than
chicken breast! Lean pork is a good source of protein as well as vitamins
and minerals including iron, zinc, B vitamins, and selenium.
As with our beef recipes, weve chosen cuts of meat that are among the
leanest for our pork recipes. These include pork tenderloin as well as
pork chops (both bone-in and boneless). A variety of seasonings and
accompaniments make every one of our pork recipes distinct though.
Pork is a great protein to season with a wide variety of flavors, from
the sweet of our Apple Spiced Pork Tenderloin to the savory of our
herb-infused Pork Chops with Zucchini, to the spicy of our Cajun Pork
Tenderloin.
THE RECIPES
APPLE-SPICED PORK TENDERLOIN............ 76
CAJUN PORK TENDERLOIN....................... 77
PORK CHOPS WITH ZUCCHINI................... 78
PORK & TURKEY BURGER......................... 79
ROASTED PORK CHOPS
WITH TOMATOES..................................... 80
SLOW COOKER PORK CHILI....................... 81
STIR-FRY PORK & VEGETABLES................. 82
Apple-Spiced Pork Tenderloin

Pork tenderloin is one of the leanest cuts of pork and you can make it even leaner by trimming it of
visible fat prior to cooking. However, because it is so lean, it can be easily dry out so be careful not
to overcook the pork medallions in this recipe. The apple mixture also helps return moisture and
flavor to this dish.
INGREDIENTS
DIRECTIONS
1 lb. pork tenderloin, trimmed of visible fat and cut into 12 even medallions
In a small bowl, combine teaspoon of the salt with the coriander, black
teaspoon salt, divided
pepper, cinnamon, and nutmeg. Apply spice mixture to both sides of each
pork medallion.

teaspoon ground cinnamon
Heat a large skillet sprayed with nonstick spray over medium-high heat.
Add spiced pork to the pan and heat about 3 minutes per side (or until
2 tablespoons reduced-fat, whipped butter
pork is fully cooked through). Remove pork from pan and set aside.
2 medium Braeburn apples, cored and thinly sliced

cup finely chopped onions
Reduce heat to medium and add butter to the pan. When the butter has
cup apple cider
melted, add the apple slices, onions, and the remaining teaspoon salt.
Saut until the apple slices begin to brown (about 5 minutes). Add the
cider to the skillet and cook about 2 minutes longer.
Remove from heat and pour apples over pork and serve.
76
Makes 4 servings.
Cajun Pork Tenderloin

Pork may not be the first meat to come to mind when you think about protein, but pork is definitely
a high protein meat. In fact, 4 ounces of this tenderloin has about the same amount of protein as a 4
ounce beef hamburger patty.
INGREDIENTS
DIRECTIONS
2 teaspoons lemon juice
Preheat broiler.
1 tablespoon paprika
1 teaspoon onion powder
In a small bowl, mix the paprika, onion powder, garlic powder, cumin,
1 teaspoon garlic powder
sage, and all three types of pepper. Rub the lemon juice all over the pork
tenderloin. Pat the spice mixture all over the tenderloin to make an even
1 teaspoon ground sage
coating.
teaspoon cayenne pepper

Line a broiler pan with aluminum foil and spray with nonstick cooking spray.
teaspoon white pepper
Add the seasoned tenderloin and broil about 6 inches away from the heat
1 lb pork tenderloin, trimmed of fat
source. Turn meat over once during cooking. Broil for about 15 minutes.
Transfer meat to a cutting board and let stand for 5 minutes before slicing
and serving.
Makes 4 servings.
77
Pork Chops with Zucchini

Using tomato or pasta sauce along with oregano gives these pork chops an Italian flavor. Make
sure you have trimmed them well in order to keep the amount of saturated fat to a minimum. If you
are looking for extra carbs in your meal, serve each chop with sauce over a cup of whole wheat
spaghetti.
INGREDIENTS
DIRECTIONS
Season both sides of each pork chop with the oregano and salt.
4 (4 ounce) boneless pork chops, trimmed of fat

Heat the oil in a large skillet over medium high heat. Add the pork chops
teaspoon salt
and cook for about 7 minutes or until well browned on both sides.
1 onion, chopped
Add the onion, garlic, and zucchini to the pan and cook for another 6
2 cups sliced zucchini
minutes.
1 cups chunky tomato sauce

Add in the tomato sauce and reduce heat to simmer. Cook for an
additional 8 minutes or until the chops are just cooked through. Serve hot.
Makes 4 servings.
78
Pork & Turkey Burger

This white-meat burger is packed with protein without pretending to be a hamburger. Serve it with
the avocado slices. They contain healthier, monounsaturated fats as well as a gram of protein in
every ounce. Plus, they add a creaminess that makes mayonnaise totally unnecessary.
INGREDIENTS
DIRECTIONS
6 ounces lean ground pork
In a large bowl, combine the pork, turkey, mashed black beans, onion
6 ounces lean ground turkey
powder, garlic, oregano, rosemary, and salt. Mix until well combined.
cup canned black beans, rinsed, drained, and mashed with a fork
Shape into 4 patties.
1 teaspoon onion powder

Grill patties until they are well-done, approximately 4 minutes per side.

teaspoon dried rosemary
Place each patty on a toasted bun and top with avocado slices, tomato,
teaspoon salt
lettuce, and red onion.
4 low-calorie or low-carb hamburger buns, toasted

avocado, sliced thinly
Makes 4 servings.
1 tomato, sliced thinly

4 large Iceberg lettuce leaves
1 red onion, sliced thinly
79
Roasted Pork Chops

with Tomatoes
The leanest cuts of pork are typically tenderloin, top loin roasts, and chops. This recipe calls for the
chops, which typically have about 2 grams of fat per ounce. Pork is high in protein and iron like beef,
but is usually the less expensive option of the two. Serve these roasted chops with green beans and
roasted sweet potatoes for a balanced family-style meal.
INGREDIENTS
4 boneless pork chops (approx. 4-6 ounces each), trimmed of fat
Trim pork chops of visible fat. Sprinkle both sides with seasonings and
tablespoon garlic powder
place in a roasting pan sprayed with non-fat cooking spray.
3 tablespoons dried basil

1 tablespoon dried parsley
Separate the juice from the canned tomatoes and pour over the pork in
teaspoon salt
the roasting pan.
1 teaspoon black pepper

1 (16 ounce) can tomatoes
Bake the pork chops in the oven for 30 minutes.
cup grated Parmesan cheese
DIRECTIONS
Combine all seasonings (garlic powder, basil, parsley, salt, and pepper) in
a small bowl and mix well.
80
Add the tomatoes and cheese over the top of the chops and bake for an
additional 30 minutes.
Makes 4 servings.
Slow Cooker Pork Chili

If you have a slow cooker, this recipe is both an incredibly simple and very tasty dinner. Cubed
pork tenderloin is a leaner alternative to the ground beef used in most traditional chili recipes.
The chipotle chile gives it all a smoky flavor. If you can take the heat, feel free to add in an extra
tablespoon.
INGREDIENTS
DIRECTIONS
1 onion, chopped
Spray the inside of a slow cooker with nonstick cooking spray. Add in all
3 jalapeo peppers, seeded and diced
ingredients except the bell peppers. Cover and cook on low for 7 hours
1 lb. pork tenderloin, trimmed of visible fat and cubed
until pork is tender. Add in the bell peppers and cook for an additional 30
minutes.
1 (15 ounce) can pinto beans, rinsed and drained

1 (15 ounce) can crushed tomatoes
Makes 6 servings.
1 tablespoon chopped canned chipotle chile in adobo sauce

1 green bell pepper, chopped
1 yellow bell pepper, chopped
81
Stir-Fry Pork & Vegetables

This simple stir-fry is perfect for a quick, weeknight dinner. The vegetables and apple provide a
nutritious source of carbohydrates with fiber to keep you feeling fuller, longer. Serve the stir-fry over
cup of cooked brown rice to add whole grains and more complex carbohydrates to your meal.
INGREDIENTS
DIRECTIONS
2 lbs. boneless pork top loin or roast
Trim pork of as much visible fat as possible. Cut into strips (1/2 thick).

Heat oil in a large skillet over medium-high heat. Add pork and stir
constantly until it is browned. Remove pork to paper towels to drain.
1 medium apple, chopped

1 medium red pepper, chopped
Return the skillet to the stove and add in the garlic and onion. Cover skillet
1 medium yellow pepper, chopped
and cook until onion is translucent. Then add the apple, peppers, carrots,
4 carrots, diced
celery, and stock. Cover and reduce the heat to low. After 5 minutes, return
cup chopped celery
the pork to the pan. Add ground ginger, stir, and continue to saut until the
cup vegetable stock
pork is completely cooked through.

Makes 6 servings.
82
FISH &
SHELLFISH
The bodybuilding diet is typically low in fat, low in carbohydrates, low in
Our fish recipes are prepared in some of the most healthful ways: baking,
broiling, steaming, and grilling. Weve also chosen some of the most popular
types of fish, so youre likely to have success finding them at your local
grocery store. Although fish is a healthy addition to any diet, you shouldnt
eat it every day. We recommend you fit in 12 ounces of (low-mercury) fish into
your diet per week.
calories, and high in protein. Fish is a great lean protein choice because most
types meet all of these criteria. Some varieties, including tuna, salmon, and
trout have more fat than others, but even fatty fish have health benefits.
In addition to being good sources of lean protein, fish have bonus nutritional
benefits. First, fish (especially sardines, salmon, halibut, and mackerel) are
great sources of omega-3 fatty acids. Omega-3s are important for supporting
healthy heart and brain functioning. Research also indicates that omega-3s
can help reduce inflammation a great benefit for those who are working out
regularly.
When deciding which fish to buy, your first consideration should be what
is the freshest. If youre shopping at the grocery store, ask the employee in
the fish section what has arrived most recently. If nothing fresh appeals to
you, turn to the freezer section. Shopping at a fish market? Make sure the
fish has been on ice and either cook it within 2 days of purchase or seal it in
an air-tight bag and put it in the freezer. Typically, the sooner you can cook
a fish after its caught, the better it is. Fish can be pricier than other proteins;
however, you can often save by buying frozen, canned, or local catches.
THE RECIPES
FLOUNDER WITH SPINACH....................... 86
INDIAN-SPICED SALMON.......................... 87
MUSSELS WITH COCONUT BROTH............ 88
PEACH & BLACK BEAN SWORDFISH.......... 89
PIZZA-STYLE TUNA MELT.......................... 90
SALMON BURGERS.................................. 91
SESAME SALMON FOR ONE...................... 92
SHRIMP WITH MUSHROOMS.................... 93
TERIYAKI SALMON................................... 94
TROPICAL STEAMED FISH......................... 95
WASABI TUNA STEAKS............................ 96
Flounder with Spinach

Popeye may have thought his strength came from spinach, but most of the protein in this dish is
coming from the fish! Flounder has about 31 grams of protein per fillet. Its also a great source of
vitamin B6, vitamin B12, and vitamin D. If you cant find flounder, you can substitute a similar mild
fish like cod or sole.
INGREDIENTS
DIRECTIONS
1 lb. flounder fillets
10 ounces of frozen chopped spinach, thawed

3 ounces whole-wheat crackers, crushed
Combine the crushed crackers, flaxseed, and grated cheese and set
2 tablespoons ground flaxseed
aside.
3 tablespoons grated Parmesan cheese

Place the fish fillets in one layer at the bottom of a casserole dish. Cover
the fillets with the thawed spinach. Sprinkle the prepared cracker mixture
over the top.
Bake, uncovered, for 15-20 minutes.
Makes 4 servings.
86
Indian-Spiced Salmon
Heres an easy way to pack a lot of flavor into a favorite, high-protein fish. About 5 ounces of this
cooked salmon yields just 200 calories and 8 grams of fat. Serve it with vegetables like asparagus
and whole grain rice for a complete, filling, and healthful meal.
INGREDIENTS
DIRECTIONS
4 salmon steaks (about 6 ounces each), 1 thick
Put the salmon steaks in a baking dish and pour the chicken stock and
cup chicken stock
lemon juice over them. Then sprinkle the cumin, fennel seeds, coriander,
2 tablespoons lemon juice (fresh squeezed if possible)
salt and pepper over that. Cover the dish with plastic wrap and put it in the
teaspoon cumin
refrigerator for three hours or more to marinate.
teaspoon crushed fennel seeds

When youre ready to cook, cover your broiler pan with aluminum foil.
Place the steaks on top and add 1 tablespoon of the marinade on top of
each. Place under broiler on low broil for 8-10 minutes. Turn them over and
add leftover marinade. Then broil them for an additional 8-10 minutes.
Makes 4 servings.
87
Mussels with Coconut Broth

Mussels are both low in fat and high in protein, making them a great choice for most people
following a clean, high protein diet. 3 ounces of mussels have about as much protein as 3 ounces
of red meat, but these shellfish have less total fat and saturated fat than meat. They are also
particularly high in iron, selenium, and vitamin B12.
INGREDIENTS
DIRECTIONS
cup light coconut milk
In a Dutch oven over medium-high heat, add the coconut milk, sugar
1 tablespoon sugar substitute
substitute, lemon juice, curry powder, garlic, ginger, and chicken broth.
Season with salt and pepper, to taste. Bring to a boil and add in the
2 teaspoons curry powder
mussels. Cover and cook for 5 minutes or until shells open. Discard any
1 clove garlic, crushed
mussels with closed shells.
1 tablespoon ground ginger

Top with chopped fresh basil and serve promptly.
2 lbs. mussels, cleaned

Chopped fresh basil
88
Makes 4 servings.
Peach & Black Bean Swordfish

Swordfish is an awesome source of protein. One 4-ounce fillet will net you about 28 grams of
protein with only about 4 grams of fat if it is prepared on the grill without extra oil or butter. Instead
of flavoring with those fatty add-ons, we pair these grilled fillets with a tasty peach and black bean
combo. If peaches arent in season, you can substitute another similar fruit wed recommend
pineapple or mango.
INGREDIENTS
DIRECTIONS
2 ripe peaches, pitted and chopped
In a medium bowl, make the salsa by mixing the peaches, kiwi, red
1 kiwi, skinned and chopped
pepper, black beans, salsa, salt, and juice of 1 lime. Mix well and set
1 small red pepper, diced
aside.

cup peach salsa
Preheat the grill or set a grill pan sprayed with cooking spray over
teaspoon salt
medium-high heat. Squirt the juice of the remaining lime over the fillets
2 limes
and grill for about 8 minutes, turning them over halfway through cooking.
1 lb. swordfish fillets

Top each cooked filet with about of the peach and black-bean mixture
and serve.
Makes 4 servings.
89
Pizza-Style Tuna Melt

Fish might not sound like your first choice at the pizzeria, but these pizza-style mini-tuna melts are
truly delicious. Plus, theyre packed with protein from the tuna and are full of the melted, gooey
cheese that makes traditional tuna melts a favorite diner food. These come together very quickly and
make a great lunch.
INGREDIENTS
DIRECTIONS
1 regular or low-calorie English muffin
Slice the English muffin in half. Spread 1 tablespoon of tomato sauce on
2 tablespoons tomato sauce
each half and sprinkle the oregano evenly over each.
teaspoon oregano
1 (5 ounce) can of tuna, packed in water, drained
Drain the tuna and pat dry with paper towels. Divide tuna evenly between
2 slices tomato
the two halves, place a slice of tomato on each half, and sprinkle with
cup reduced-fat, shredded mozzarella cheese
cheese.
Broil in the toaster oven for 2-3 minutes or until the cheese has just
melted.
Serve open-faced as two mini-sandwiches.
Makes 1 serving.
90
Salmon Burgers
If youve never tried a salmon burger before, youve got to try this one! Salmon is a great source of
protein packing 19 grams in just 3 ounces. Its also a great source of essential fatty acids that keep
the body, mind, and heart healthy. Serve each burger with our tangy yogurt sauce to impress your
guests (and your taste buds) at your next barbecue.
INGREDIENTS
DIRECTIONS
Salmon Burger:
To make the sauce, combine all sauce ingredients and mix well in a small
1 (7.5 ounce) can salmon, drained
bowl. Cover and refrigerate until ready to use.
cup shredded zucchini

2 tablespoons unseasoned bread crumbs
To make the burger patties, combine all salmon burger ingredients and
2 tablespoons finely chopped onion
mix well. Divide the mixture into four equal portions and shape each into
1 egg white
a 4 patty.
teaspoon finely chopped fresh dill

teaspoon salt
Spray a large nonstick skillet with nonstick spray. Heat skillet over
medium-high heat and add patties. Cook 5-8 minutes, turning once during
Yogurt Sauce:
cooking.
cup plain, nonfat yogurt

2 tablespoons fat-free mayonnaise
Serve each burger on a low-carb sandwich thin or in a pita pocket. Top
1 tablespoon chopped onion
with 1 tablespoon of prepared yogurt sauce.
1 tablespoon chopped fresh dill

4 low-carb pita pockets
Makes 4 burgers.
91
Sesame Salmon for One

Cooking for just one person can be a challenge, especially if youre not interested in eating that
same dinner over and over for the rest of the week. This is a great way to get your weekly serving
of fish without letting any go to waste (or having to eat more than is recommended due to mercury
concerns). Salmon is a great source of protein and heart-healthy omega-3s. The zucchini adds in
extra benefits with fiber, vitamin A, vitamin C, vitamin K, folate, and potassium. A side of quinoa is
the perfect accompaniment if you want to add more carbs to your meal.
INGREDIENTS
2 tablespoons low-fat sesame ginger salad dressing
spray. Place the zucchini pieces in the center and cover with the salmon.
Pour all the remaining dressing from the bag over the salmon.
1 salmon filet, skinless (about 4 ounces)

2 small zucchinis, chopped into bite-sized pieces
Use the aluminum foil to completely cover the salmon and vegetables so
1 teaspoon sesame seeds (lightly toasted, if desired)
that it makes a sealed packet. Place the packet on a baking sheet and
bake in the oven for 15 minutes.
DIRECTIONS
Place garlic and dressing in a plastic bag and add the salmon filet. Cover
Remove from oven and allow packet to sit for a minute. Be careful of the
fish with the dressing and allow it to marinate in the bag for 15 minutes in
steam released when the packet is opened. Sprinkle with sesame seeds
the refrigerator.
and serve.
Spray a large sheet of heavy-duty aluminum foil with nonstick cooking
Makes 1 serving.
92
Shrimp with Mushrooms

Try serving this recipe over bulgur wheat, whole-wheat pasta, or quinoa for a low-fat, high-fiber carb
that will help keep you feeling full until breakfast. Short preparation time makes this meal an easy
choice when youre hungry after work/school (and a much healthier choice than turning to the drivethrough or the take-out menus). You dont even need to remember to defrost the shrimp the day
before!
INGREDIENTS
DIRECTIONS
2 teaspoons olive oil
Heat the oil in a large skillet over medium-high heat. Add in the sliced
8 ounces of sliced mushrooms
mushrooms, onions, garlic, red pepper and saut for about 5 minutes,
cup diced onion
stirring constantly. Add in the shrimp, wine, and basil. Reduce heat to low,
1 clove of garlic, crushed
cover the skillet, and let simmer for 5 minutes. Add in salt and pepper to
medium red bell pepper, diced
taste.
12 ounces frozen small shrimp

2 tablespoons white wine
Makes 4 servings.
teaspoon dried basil

Salt and pepper to taste
93
Teriyaki Salmon
Looking for a high-protein dinner with a little more taste than the usual grilled chicken breast? Try
our Teriyaki Salmon. In addition to being rich in protein, salmon is high in omega-3 fatty acids which
have been found to support a healthy cardiovascular system and brain functioning. Your body
cant make omega-3s on its own which is why its a good idea to get them in your diet and through
supplements.
INGREDIENTS
DIRECTIONS
Nonstick vegetable cooking spray
Preheat broiler.
1 lbs of salmon fillets or 4 salmon steaks, (approx. 6 ounces each)

Line a broiler pan with aluminum foil and spray it with the nonstick cooking
1 tablespoon honey
spray. Arrange the salmon steaks on the pan.
teaspoon ground ginger

teaspoon mace or nutmeg
In a small bowl, combine the soy sauce, honey, ginger, and mace to make
the sauce. Brush the salmon with the sauce. Broil about 7 to 10 minutes
on each side. Apply remaining sauce during the cooking process.
Makes 4 servings.
94
Tropical Steamed Fish

Steaming is one of the most healthful ways to prepare fresh fish without adding any extra oil or
butter! Instead, this fish is given a tangy citrus flavor with both lemon and lime juice. We prefer to use
sole for this preparation, but you can substitute a similar fish, like haddock or cod, if desired.
INGREDIENTS
DIRECTIONS
1 lbs. sole fillets
Use heavy-duty aluminum foil to create a sturdy base for the fish. Arrange
1 lime
fillets on the foil and place on top of a steamer rack over boiling water.
1 lemon
Squeeze the lime and lemon over the fish evenly. Then top with the finely
Pineapple or Mango salsa, optional
chopped onions.
Cover and steam the fish until it is cooked, about 5 minutes. The fish
should flake easily with a fork. Serve with a pineapple or mango salsa if
desired.
Makes 4 servings.
95
Wasabi Tuna Steaks

Tuna doesnt always have to come from the can! Pick up some tuna steaks instead at the grocery
store and try this intensely flavorful recipe that packs a punch from the Japanese condiment wasabi.
Research suggests that eating spicy foods, like wasabi, can help keep you eat slower, eat less, and
even crank up your metabolism.
INGREDIENTS
DIRECTIONS
4 (6-ounce) tuna steaks, approximately 1 inch thick
Drizzle 1 tablespoon of the soy sauce over the tuna steaks and allow it to
2 tablespoons soy sauce, divided
stand for 5 minutes.
2 tablespoons ginger marmalade

2 teaspoons wasabi paste
In a small bowl, combine the remaining tablespoon of soy sauce,
1 tablespoon fresh parsley, chopped
marmalade, and wasabi paste and mix well.

Spray a grill pan with nonstick cooking spray and heat over mediumhigh heat on the stove. Add the tuna steaks to the pan and cook about 2
minutes per side. Coat one side with the wasabi mixture and allow it to
cook for 1 minute longer or until it has reached your desired degree of
doneness.
Remove from heat and sprinkle with parsley.
Makes 4 servings.
96
SIDES &
SAUCES
Man cannot live on meat alone! While protein may make up the
center of your plate, its important to supplement your meals with the
carbohydrates, fiber, healthful fats, vitamins, and minerals that you
can get from side dishes. For this cookbook, weve chosen mostly
side dishes that are focused around fruits and vegetables. Starchier
vegetables like the potatoes in our Easy Microwave New Potatoes,
Oven-Roasted French Fries, and Fruity Sweet Potatoes and the
rice in our Spinach and Rice Bake are all good sources of complex
carbohydrates that will provide your body with long-term energy.
Complex carbohydrates are broken down into simpler sugars and stored
in your muscles in the form of glycogen. Later on, during your workout,
this glycogen is broken down by your muscles as it is needed for energy
to power your workout. Your body needs some complex carbohydrates
in both your pre-workout and post-workout meals.
THE RECIPES
BAKED TOMATOES................................. 100
CLASSIC BBQ SAUCE............................. 101
EASY MICROWAVE NEW POTATOES......... 102
FRUITY SWEET POTATOES...................... 103
MANGO SALSA...................................... 104
OVEN-ROASTED FRENCH FRIES............... 105
PEAS & CRUNCHY CARROTS.................. 106
PROSCIUTTO-CORN SAUT...................... 107
ROASTED SWEET POTATO
& BANANA MASH.................................. 108
SPINACH & RICE BAKE........................... 109
Baked Tomatoes
There are so many ways to use these tomatoes in your meals. You can enjoy them cold, as a
summertime side dish, or piping hot. You can even serve them cold on top of a fresh garden salad.
Each cup serving of tomatoes has about 40 calories so feel free to get creative about the dishes
you add them too.
INGREDIENTS
DIRECTIONS
1 pint cherry tomatoes

3 tablespoons onion
Wash tomatoes and remove any stems and leaves. Place cleaned
cup fresh parsley, minced
tomatoes in a shallow baking dish and cover with chopped onions,
2 tablespoons fresh basil, minced
parsley, thyme, salt, pepper, and cheese (if desired).
teaspoon dried thyme

Bake the tomatoes for 6 minutes, stirring once halfway through the
2 tablespoons grated Parmesan cheese, optional
cooking process.
Serve hot or allow tomatoes to cool to room temperature before
refrigerating.
Makes 4 servings.
100
Classic BBQ Sauce

Grilled chicken can get boring if you forbid yourself from adding creamy dressings and sugary
sauces. Our bbq sauce is the solution great barbecue taste with just about 25 calories per
tablespoon.
INGREDIENTS
DIRECTIONS
1 cup ketchup
Combine all ingredients in a medium-sized saucepan. Heat over medium
1 teaspoon apple cider vinegar
heat, stirring constantly until it reaches a simmer. Allow to simmer for 5
2 tablespoons molasses
minutes more. Apply to grilled chicken breasts or use as a substitute for
2 tablespoons dark brown sugar
store-bought BBQ sauces in your favorite recipes.
2 tablespoons Worcestershire sauce

2 teaspoons soy sauce
teaspoon garlic powder
teaspoon onion powder
teaspoon paprika
teaspoon hot sauce
101
Easy Microwave
New Potatoes
Hungry right now? These microwaved potatoes are the answer to time-crunch cooking. If you dont
have any leeks in the house, swap them out for chopped onions or scallions instead. These make
a great side dish for poultry and beef dinners and are a lower-fat alternative to both mashed and
scalloped potatoes.
INGREDIENTS
DIRECTIONS
2 tablespoons light butter or light butter spread
Microwave butter in a 2-quart casserole dish on HIGH for 30-45 seconds
1 lbs. new red potatoes, quartered
to melt. Add potatoes, leeks, pepper and toss to coat. Cover dish and
cup sliced leeks
microwave on HIGH for 6-8 minutes more (potatoes should be fork
1 large red bell pepper, chopped
tender). Sprinkle with Parmesan cheese.
4 tablespoons grated Parmesan cheese

Makes 5 servings.
102
Fruity Sweet Potatoes

Sweet potatoes are well recognized for their nutrient value. High in fiber, potassium, vitamin A,
and vitamin C, they are great for anyone with an active lifestyle. Sweet potatoes tend to have more
calories than most vegetables because they are high in starch; however, their high fiber and nutrient
content make them well worth it. Theyre also delicious: the orange flavor of this recipe adds an extra
sweetness to our potatoes!
INGREDIENTS
DIRECTIONS
6 medium-sized sweet potatoes
Scrub the sweet potatoes to remove any lingering dirt from the skin. Drop
cup orange juice
them in a large pot of boiling water and cover. Boil the potatoes until they
teaspoon cinnamon
are tender. You should be able to pierce them easily with a fork.
teaspoon salt
teaspoon nutmeg, optional
Drain the potatoes and allow them to cool. When possible, peel them. Cut
into chunks.
In a saucepan over low heat, combine all ingredients including the cut
sweet potatoes. Cook until most of the orange juice is gone, about 9-10
minutes.
Makes 6 servings.
103
Mango Salsa
Choose the ripest mangoes for this salsa. Ripe mangoes will be slightly softer and will have a fruity
fragrance. Use this salsa as a side dish or topping for grilled chicken or fish.
INGREDIENTS
DIRECTIONS
3 mangos, pitted and cubed
Combine all ingredients in a small bowl and toss well. Allow juices to mix
cup red onion, finely chopped
for 10 minutes. Toss gently again and serve.
cup red bell pepper, finely chopped

1 jalapeo pepper, minced
Juice of 1 lime
1 tablespoon fresh cilantro, chopped
104
Makes 9 servings.
Oven-Roasted French Fries

Eating well shouldnt mean having to give up your favorite foods entirely. Cutting out carbs
completely or depriving yourself of all the foods youre craving can lead to binges and major slips
later on. Instead, try making your favorites in a new way or with more healthful ingredients. French
fries sound good this week? Cut back on the fat content by switching the deep-fried, fast-food
versions for these oven-roasted fries.
INGREDIENTS
DIRECTIONS
5 medium baking potatoes
cup olive oil

teaspoon paprika
Wash and dry potatoes. Cut into wedges. Each potato should yield 6-8
Salt and pepper
wedges. Lay wedges flat on a baking sheet and brush both flat sides with
oil. Sprinkle with paprika, salt, and pepper to taste. Roast in the oven for
40-45 minutes.
Makes 5 servings.
105
Peas & Crunchy Carrots

Our twist on the traditional peas and carrots side dish uses an egg to add in some extra protein.
Even though theyre baked in the oven, these carrots will keep some of their crunch. Grate them in
thicker slices for the most crunch, thinner slices for the least. This dish is a perfect veggie side dish
for grilled chicken and turkey breast.
INGREDIENTS
DIRECTIONS

1 egg
In a small bowl, beat together the egg and milk. Stir in basil, oregano,
cup fat-free milk
parsley, garlic, salt, and pepper. Set aside.
1 teaspoon dried basil

1 teaspoon oregano
In a skillet over medium-high heat, cook the onions in the oil until they are
1 teaspoon parsley
translucent. Add cooked onions and grated carrots to the milk mixture and
stir to combine.
teaspoon salt
Pour the mixture into a small casserole dish and bake in the oven for 20 minutes.
2 cups grated carrots

5 ounces peas, frozen
While the carrots are baking, cook the peas in the microwave according
to package directions. When carrots are finished baking, stir cooked peas
into the casserole dish, mix well, and serve.
106
Makes 4 servings.
Prosciutto-Corn Saut
You can get the great taste and flavors of bacon in a leaner way by using the Italian ham known as
prosciutto. Prosciutto is a complete protein, delivering all nine essential amino acids, with about
15 grams of protein in a 2 ounce serving. Its also a good source of iron. Best of all, it livens up the
flavors of the vegetables in this recipe for a delicious side dish.
INGREDIENTS
DIRECTIONS
teaspoon olive oil
Heat the olive oil in a large skillet over medium-high heat. Add the
cup prosciutto, cut into small strips
chopped prosciutto and saut for about 4 minutes. Add in the corn,
2 cups corn kernels (fresh or frozen)
pepper, and garlic and saut for 5-7 minutes longer. Drain any excess oil/
1 red bell pepper, seeded and diced
fat from the skillet and serve immediately.

Makes 4 servings.
107
Roasted Sweet Potato &

Banana Mash
Sweet potatoes are one of our favorite vegetables and a filling source of starch. Theyre also a great
source of vitamin C, vitamin B12, and potassium. Try this recipe to switch up your preparation from
simple roasting or microwaving. These sweet potatoes get extra sweetness from potassium-rich
bananas and orange juice while picking up a little spice from the cinnamon. Delicious!
INGREDIENTS
1 lbs sweet potatoes, scrubbed
While potatoes are cooling, place the bananas in a baking dish and roast
2 medium, ripe bananas, peeled and cut into large chunks
in the oven for about 15 minutes. They will become very soft and juicy.
2 tablespoons orange juice
Remove from oven and add orange juice to the hot dish. Mash the orange
1 teaspoon cinnamon
juice with bananas.

Place peeled sweet potatoes, mashed bananas (and juice drippings), in a

mixing bowl fitted with an electric mixer. Add in the cinnamon, nutmeg, and
DIRECTIONS
brown sugar and beat until well-combined. The mixture will be smooth.

Transfer mixture to a baking dish and return to the oven. Continue baking
Poke several holes in each sweet potato with a fork and place on a baking
until the mixture is hot enough to serve.
pan sprayed with nonstick spray. Bake potatoes in the oven for about 1
hour or until they are soft. Set aside to cool. Remove skin when they are
cool enough to touch.
108
Makes 6 servings.
Spinach & Rice Bake

This recipe calls for panko, a Japanese bread crumb that is made only from the center of bread, not
from the crusts, which keeps it lighter and flakier than regular bread crumbs. Panko makes a crispy
coating that absorbs less grease so keep it in mind any time youre coating proteins for frying. In this
recipe, the panko adds a little crunch to this creamy spinach side dish.
INGREDIENTS
DIRECTIONS
cup low-fat or non-fat cottage cheese
cup cooked white rice

2 egg whites, beaten until fluffy
In a small bowl, mix together the egg white (pre-beaten), parsley, and
2 teaspoons fresh parsley, chopped
pepper.
teaspoon freshly cracked black pepper

3 cups of fresh spinach leaves, long stems removed
Combine rice and cottage cheese in a large bowl. Add the egg white
cup Panko or whole-wheat bread crumbs
mixture and spinach and mix well. Pour everything into a casserole dish
and top with Panko crumbs. Bake in the oven for 40 minutes. Serve hot.
Makes 2 servings.
109
DESSERTS
& SNACKS
If you have a sweet tooth, you know that any diet that forces you to
abandon all sweet treats entirely is just not going to work. Instead, youre
more likely to have success if you allow yourself flexibility. This could be
in the form of a weekly, indulgent cheat meal or by choosing lighter,
sweet treats on a daily basis. The desserts included here fit the latter
category best and can be enjoyed, in moderation (aka just one serving!),
every day.
Fruit is one of the best ways to get the sweet flavors you crave into
your diet without reversing the progress youve made in the gym. For
this cookbook, weve chosen a variety of baked fruit desserts like our
Baked Cinnamon-Sugar Apples, No-Crust Peach Cobbler, and Warm
Streusel Pears that can be enjoyed piping hot out of the oven or cold as
refrigerated leftovers. Youll be getting the sweetness of the fruit as well
as the healthful antioxidants, vitamins, and minerals that they contain.
Weve also lightened up some of our favorite rich desserts, including
brownies and pumpkin pie, so you can indulge in those cravings with
less guilt.
THE RECIPES
BAKED CINNAMON-SUGAR APPLES......... 113
BLACK BEAN BROWNIES........................ 114
CHILLY COCONUT BANANA TREATS......... 115
CREAMY FRUIT DIP................................ 116
GREEK YOGURT PARFAIT........................ 117
NO-CRUST PEACH COBBLER................... 118
NO-CRUST PUMPKIN PIE........................ 119
PINEAPPLE ANGEL FOOD CAKE............... 120
SWEET & FRUITY BRAN BARS................ 121
WARM STREUSEL PEARS....................... 122
Baked Cinnamon-Sugar Apples

Fruit is a great choice when youve got a strong craving for something sweet; however, reaching for
raw apple after apple can get boring. Instead, try baking your fruit like this recipe for baked apples. It
changes the texture and sweetness of the fruit. Your taste buds will thank you for a new sweet treat.
This recipe for baked apples is great hot or cold when served plain or over fat-free vanilla yogurt.
INGREDIENTS
DIRECTIONS
3 medium apples (Macintosh or similar variety)
Soak raisins and cranberries in room-temperature water for about 20
cup raisins
minutes to re-plump.
dried cranberries
2 tablespoons of low-calorie brown sugar substitute
1 tablespoons cinnamon
Peel and slice the apples very thin. Discard peel.
cup oats
Spray a small casserole dish liberally with nonstick baking spray. Add
apple slices, raisins, cranberries, brown sugar, 1 tablespoon of the
cinnamon, and vanilla extract. Mix well. Top with oats and sprinkle
remaining tablespoon of cinnamon on top.
Bake in the oven for about 20 minutes. Enjoy hot or cold.
Makes 4 servings.
113
Black Bean Brownies

Hold your judgment until you try these brownies for yourself! Making them with black beans packs
in 2 grams of protein and 2 grams of fiber in every ounce. It also reduces the need to use fatty and
carbohydrate-heavy ingredients like the butter, flour, and sugar of more-traditional brownie recipes.
Plus, these brownies still have an amazing, chocolaty taste!
INGREDIENTS
DIRECTIONS
1 (15 ounce) can black beans, rinsed and drained very well
4 large eggs
cup low-calorie sugar substitute
Spray an 8x8 baking pan with nonstick cooking spray. Set aside.
4 tablespoons cocoa powder

1 tablespoon instant coffee dissolved in 1 tablespoon hot water
Add the eggs, sugar, cocoa powder, coffee, baking powder, and oil to a
1 teaspoon baking powder
blender. Blend well. Add the black beans and vanilla and blend again.
2 tablespoons canola oil
When the mixture is smooth, pour it into the prepared pan.
1 teaspoons vanilla
Bake for 30 minutes or until a toothpick inserted in the center of the
brownies comes out clean. Cool and serve.
Makes 16 brownies.
114
Chilly Coconut Banana Treats

These nuggets make a great cold, tropical treat for summertime. You can use toasted or untoasted
coconut (but we prefer the chewier, nuttier taste of the toasted). To toast your shredded coconut,
spread it out on a baking sheet and bake in a 300 degree oven for about 20 minutes, stirring
occasionally.
INGREDIENTS
DIRECTIONS
4 bananas (firm)
Slice each banana into approximately 7 bite-sized pieces. Using a
2 tablespoons fresh lemon juice
toothpick, dip each piece first into the lemon juice, then into the yogurt.
cup non-fat vanilla-flavored yogurt
Then roll gently in the coconut to coat well. Place the coated banana bites
2 cups sweetened flaked coconut, toasted
in a single layer on a baking sheet, cover with plastic wrap, and freeze for
at least 3 hours. Store leftovers in the freezer.
Makes 7 servings.
115
Creamy Fruit Dip

Need an extra incentive to eat your fruit? Whip up this quick dip and youll love dunking slices of
bananas, melon, apple, peaches, pears, and more. Keep extra in the fridge for the next time a
craving for dessert hits.
INGREDIENTS
DIRECTIONS
8 ounces low-fat cream cheese, room temperature
In a large mixing bowl, beat the cream cheese until soft. Slowly add the
6 ounces fat-free vanilla yogurt
yogurt, vanilla, and sweetener and beat well until light and fluffy.

3 tablespoons no-calorie sweetener
116
Greek Yogurt Parfait

Greek yogurt is thicker, creamier, and richer than its American counterpart and has been a healthy
part of the Greek diet for thousands of years. It also typically has less sugar than regular storebought yogurts. Pairing the yogurt with the red berries in this parfait packs both protein and
antioxidants into a delicious, low-fat dessert.
INGREDIENTS
DIRECTIONS
cup nonfat Greek yogurt
Shell the pistachios and place the nuts in a small plastic bag. Use a flat,
cup strawberries, sliced
heavy object to smash the pistachios into small pieces.
cup raspberries
1 teaspoon honey
Into a small bowl or parfait glass, pour cup of the Greek yogurt. Layer
10 pistachios
on the sliced strawberries, then add the remaining cup of yogurt. Top
with raspberries. Drizzle honey over the top and sprinkle the pistachios
over that.
Makes 1 serving.
117
No-Crust Peach Cobbler

Love peach pie? The crust can be a disaster of calories, fat, and saturated fat. Choose this recipe
instead to get the sweetness of the peaches without all the unnecessary add-ons. Serve it hot and
a la mode with a scoop of low-fat vanilla frozen yogurt.
INGREDIENTS
DIRECTIONS
1 (15 ounce) can sliced peaches in light syrup, drained
2 tablespoons all-purpose flour

In a small bowl, mix together the flour, brown sugar, cinnamon, and oats.
teaspoon cinnamon
3 tablespoons oats
Place peaches in a small baking dish. Cover with oat mixture and toss to
mix. Bake in the oven for 30 minutes.
Makes 4 servings.
118
No-Crust Pumpkin Pie

Want a lower-carb and lower-fat alternative to the holiday dessert spread? Bring this pie to your next
get-together. It has the delicious taste and flavor of real pumpkin pie, without all the fat, carbs, and
calories of the traditional. Plus, pumpkin is a great source of fiber and vitamin E.
INGREDIENTS
DIRECTIONS
1 (15 ounce) can pumpkin
12 ounces fat-free evaporated milk

cup fat-free egg substitute
Spray a pie dish with nonstick baking spray.
2 teaspoons pumpkin pie spice

cup no-calorie sweetener
In a large mixing bowl, combine all ingredients and beat well. The batter
should be well-incorporated and smooth. Pour into prepared pie pan.
1 teaspoon cinnamon
Bake in the oven for 15 minutes. Reduce oven heat to 325F and bake for
another 45 minutes. A knife inserted into the center of the pie should come
out clean when baking is complete. When cool, sprinkle the top of the pie
with cinnamon.
Makes 8 servings.
119
Pineapple Angel Food Cake

With just 3 ingredients (one of which is optional), this cake couldnt be any easier to put together!
Serve it with a low-calorie whipped topping and some fresh berries or enjoy it plain, out of the pan.
INGREDIENTS
DIRECTIONS
1 (16 ounce) package dry angel food cake mix
1 (20 ounce) can crushed pineapple in juice, sugar-free if possible

cup coconut, optional
Spray a 9x13 inch pan with nonstick baking spray.

In a mixing bowl, combine cake mix and pineapple and mix well. Stir in
coconut if desired. Pour batter into prepared pan.
Bake in the oven for 25 minutes. Let cool completely and serve with nonfat whipped topping.
Makes 12 servings.
120
Sweet & Fruity Bran Bars

These bars are a wholesome and filling way to shut down your sugar cravings. Choose a bran cereal
that is low in sugar and doesnt have any extra flavorings youll be adding in your own sweetness
with the honey and vanilla. Feel free to substitute the cranberries with extra raisins if you prefer
or swap walnuts for the pecans. The nuts and peanut butter add healthy omega-3 fatty acids and
protein to this snack bar.
INGREDIENTS
DIRECTIONS
2 cups low-sugar, plain bran cereal
In a saucepan over medium heat, combine the butter, peanut butter,
cup raisins
and honey and stir continuously until the mixture is smooth and well
cup dried cranberries
combined. Remove from heat and add all remaining ingredients. Mix well
cup chopped pecans
to incorporate.
1 tablespoon unsalted butter

cup peanut butter
Grease a 9x9 square pan with baking spray. Press the mixture into the pan
cup clover honey
evenly. Allow it to cool completely before cutting into bars.

teaspoon ground cinnamon
Makes 20 bars.
121
Warm Streusel Pears

Another baked fruit dessert, these pears are best served warm. Using ground oats instead of flour
to make the streusel topping adds in a nutty flavor and a good source of complex carbs and fiber.
Using honey to sweeten the pears is a great alternative to regular table sugar. Honey has more
calories per teaspoon; however, it is much sweeter than sugar so a little bit goes a longer way!
INGREDIENTS
DIRECTIONS
cup finely ground oats
cup low-calorie brown sugar substitute

1 tablespoon butter, melted
For the streusel mixture, combine ground oats, brown sugar substitute,
1 tablespoon honey
butter, honey, cinnamon, allspice, and walnuts in a small bowl. Set aside.
teaspoon cinnamon
teaspoon salt
Spray a small baking dish with nonstick baking spray. Scoop the core
teaspoon allspice
out of each pear half using a spoon and place each pear cut-side-up in
cup chopped walnuts
the dish. Pour cider and brandy into the dish around the pears. Spoon
3 ripe pears, peeled and cut in half
of the streusel into the center of each pear half. Cover baking dish with
cup apple cider
aluminum foil.
2 tablespoons Calvados or other apple brandy

Bake in the over for 30 minutes. Serve warm, topped with some of the
liquid from the baking dish.
Makes 6 servings.
122
PROTEIN
SHAKES
Its not always easy to get all of the protein you need through your
diet, especially if you dont have a lot of time to devote to cooking and
preparing your meals. Thats where protein shakes come in. Fortunately,
they can be absolutely delicious, like many of the recipes for sweet
shakes that weve included here. While protein powders often make for
delicious drinks on their own when shaken with water or milk, youll be
glad you invested in a blender to create these unique, delicious, and
protein-packed shakes.
Proteins are not only used to build, maintain, and repair muscles, but
also to make up and repair structures within nearly every cell, tissue, and
organ. Solid food sources of protein can take more time to digest and
break down to repair muscles than liquid sources of protein. As a result,
drinking a protein shake immediately following a workout can be the best
way to help your muscles begin the recovery and rebuilding process.
THE RECIPES
BERRY CHEESECAKE SHAKE................... 126
CHOCOLATE PB BANANA SHAKE............. 127
CINNAMON BUN PROTEIN SHAKE........... 128
MOCHA CHOCOLATE SHAKE................... 129
ORANGE-COCONUT PROTEIN SHAKE........ 130
PEANUT BUTTER CUP SHAKE................. 131
PUMPKIN PIE PROTEIN SHAKE............... 132
STRAWBERRIES & CREAM SHAKE........... 133
TROPICAL PROTEIN SHAKE..................... 134
ULTIMATE CHOCOLATE PROTEIN SHAKE... 135
Berry Cheesecake Shake

Lactose intolerant? Try using almond milk and lactose-free whey powders. Almond milk is lactosefree and still a great source of vitamins and nutrients like calcium, vitamin E, and iron.
INGREDIENTS
DIRECTIONS
1 cup unsweetened almond milk
Blend all ingredients together until shake reaches desired consistency.
2 ounces fat-free cream cheese
Add water to thin the shake if desired.
2 scoops vanilla protein powder

cup frozen blueberries
cup frozen strawberries
126
Chocolate PB Banana Shake

We choose natural peanut butter for this shake because it tends to be a little thinner and mix better
in the blender. The two tablespoons of peanut butter in this shake provide about 7 additional grams
of protein.
INGREDIENTS
DIRECTIONS
1 cup unsweetened almond milk
1 frozen banana
1 teaspoon cinnamon
2 scoops chocolate or dark chocolate protein
2 tablespoons natural creamy peanut butter
127
Cinnamon Bun Protein Shake

Find the scent of cinnamon irresistible? Then youll love the rich cinnamon taste of this creamy
shake. As a bonus, cinnamon is a good source of antioxidants that help your body fight damage
from free radicals.
INGREDIENTS
DIRECTIONS
2 scoops vanilla whey protein powder
1 tablespoon sugar-free instant vanilla pudding mix
teaspoon cinnamon
teaspoon vanilla extract
1 cup skim milk
1 packet no-calorie sweetener
128
Mocha Chocolate Shake

Coffee addict? This is the shake for you. You can adjust for an even stronger mocha taste by adding
more instant coffee powder.
INGREDIENTS
DIRECTIONS
2 scoops chocolate protein powder
1 cup skim milk
cup ice cubes

1 cup water
1 tablespoon instant coffee powder
2 teaspoons sugar-free instant chocolate pudding mix
129
Orange-Coconut Protein Shake

Adding in a little coconut extract and coconut milk gives this shake its coconut flavor. If you like a
sweeter shake, you may want to add in a packet or two of no-calorie sweetener.
INGREDIENTS
DIRECTIONS
cup light coconut milk
teaspoon coconut extract

cup non-fat milk
1 frozen banana
2 tablespoons frozen orange juice concentrate
130
Peanut Butter Cup Shake

Want your protein shake to really taste like dessert? Add in a tablespoon of chocolate chips or
sprinkles after youve blended. They do add a little extra sugar and fat, but for many of us, the
splurge is well worth it.
INGREDIENTS
DIRECTIONS
1 cup skim milk
Blend all ingredients except chocolate chips until shake reaches desired
2 scoops chocolate whey protein powder
consistency. Add water to thin the shake if desired. Mix in chocolate chips.
4 tablespoons natural chunky peanut butter

1 tablespoon flax seed oil
1 cup ice cubes
1 tablespoon chocolate chips or chocolate sprinkles, optional
131
Pumpkin Pie Protein Shake

For a very creamy pumpkin shake, substitute the cup of water in this recipe for a cup of light vanilla
soymilk.
INGREDIENTS
DIRECTIONS
1 cup water
1 teaspoon pumpkin pie spice

cup canned pumpkin
cup ice cubes
2 packets no-calorie sugar substitute
132
Strawberries & Cream Shake

If strawberry ice cream is your go-to flavor, youll love this shake. Use strawberryflavored Greek
yogurt if you like a thicker shake.
INGREDIENTS
DIRECTIONS
1 cup water
1 cup fat-free strawberry-flavored yogurt

cup frozen strawberries
teaspoon honey
133
Tropical Protein Shake

With frozen mango and banana, this shake is easy and refreshing to drink, especially during the hot,
summer months.
INGREDIENTS
DIRECTIONS
1 cup peeled, frozen mango chunks
frozen banana
1 cup non-fat vanilla yogurt
1 tablespoon flax seed oil
1 cup ice cubes
134
Ultimate Chocolate Protein Shake

Get your fix of sweet while youre helping your bodys post-workout recovery with a delicious,
chocolate whey protein shake. Theres nothing better after a tough workout than the sweet reward of
this super-chocolaty shake.
INGREDIENTS
DIRECTIONS
2 scoops chocolate whey protein
Blend all ingredients together in your blender until it reaches desired
12 ounces skim milk
consistency. You can alter the amount of ice to change the thickness of
3 tablespoons low-fat vanilla yogurt
the shake and the amount of caramel topping to increase or decrease the
1 cup ice cubes
sweetness.
cup caramel ice cream topping

1 tablespoon creamy peanut butter
135
Index
apple
Force Factor Burger, 68

Philly Steak Wrap, 69
Seasoned Flank Steak, 70
Spicy Beef Tacos, 71
Apple Slaw, 33
Whisky-Mushroom Steak, 72
Apple Spiced Pork Tenderloin, 76
Zesty Taco Soup, 29
Baked Cinnamon-Sugar Apples, 113
banana
Chilly Coconut Banana Treats, 115
bran
Sweet & Fruity Bran Bars, 121
breakfast
Chocolate-Banana Oatmeal, 7
Breakfast Egg Cups, 5
Chocolate PB Banana Shake, 127
Cauliflower Hash, 6
Roasted Sweet Potato & Banana Mash, 108
Chocolate Banana Oatmeal, 7
beans
Easy Spinach Frittata, 8
Black Bean Brownies, 114
Fiesta Eggs, 9
Peach & Black Bean Swordfish, 89
French Vanilla Oatmeal, 10
Quick & Easy Black Bean Salad, 40
Low-Fat Breakfast Burrito, 11
Salsa-fied Red Bean Salad, 41
Mediterranean Egg White Omelet, 12
Spicy Black Bean Soup, 27
Protein Pancakes, 13
Turkey Bean Burrito, 57
Pumpkin Pie Oatmeal, 14
beef
Beef & Vegetable Stew, 63
Beef Lettuce Wraps, 64
Beef Sirloin Roast, 65
Chinese-Style Beef with Broccoli, 66
Cuban Braised Beef, 67
Zucchini Pancakes, 15
broccoli
Chinese-Style Beef with Broccoli, 66
brownie
Black Bean Brownie, 114
burger
Dipping Sauce, 54
Force Factor Burger, 68
Spicy Grilled Garlic Chicken, 55
Pork & Turkey Burger, 79
Tandoori Chicken, 56
Salmon Burgers, 91
burrito
Low-Fat Breakfast Burrito, 11
Turkey Bean Burrito, 57
cabbage
chickpeas
Gazpacho with Chickpeas, 22
chili
Slow Cooker Pork Chili, 81
chocolate
Apple Slaw, 33
Fruity Cabbage Slaw, 38
carrot
Creamy Carrot Soup, 20
Peas & Crunchy Carrots, 106
cauliflower
Cauliflower Hash, 6
Cauliflower Salad, 36
chicken
Mocha Chocolate Shake, 129

Ultimate Chocolate Protein Shake, 135
cinnamon
Cinnamon Bun Protein Shake, 128
coconut
Baked Lemon-Vegetable Chicken, 48
Mussels with Coconut Broth, 88
Chicken, Noodle, & Spinach Soup, 19
Orange-Coconut Protein Shake, 130
Chili Powder Chicken, 49

Grilled Jerk Chicken, 50
Lime Chicken Breast, 51
corn
Prosciutto-Corn Saut, 107
desserts & snacks
Mushroom Chicken Quesadilla, 52
Orange Chicken, 53
Black Bean Brownies, 114
Pretzel-Crusted Chicken Nuggets with Honey-Mustard
Creamy Fruit Dip, 116

Greek Yogurt Parfait, 117
No-Crust Peach Cobbler, 118
No-Crust Pumpkin Pie, 119
Pineapple Angel Food Cake, 120
Sweet & Fruity Bran Bars, 121
Warm Streusel Pears, 122
eggs
Breakfast Egg Cups, 5
Fiesta Eggs, 9
Mediterranean Egg White Omelet, 12
fish
Asian Seafood Salad, 34
Flounder with Spinach, 86
Indian-Spiced Salmon, 87
flounder
gazpacho
lemon
lettuce
Beef Lettuce Wraps, 64
lime
mango
Mango Salsa, 104
meatballs
Turkey Meatballs, 59
miso
Miso Soup with Mushrooms, 24
mushrooms
Pizza-Style Tuna Melt, 90
Salmon Burgers, 91
Shrimp with Mushrooms, 93
Sesame Salmon for One, 92
Whiskey-Mushroom Steak, 72

Teriyaki Salmon, 94
Tropical Steamed Fish, 95
Wasabi Tuna Steaks, 96
mussels
oatmeal
French Vanilla Oatmeal, 10

orange
Citrus Spinach Salad, 37
Orange Chicken, 53
pancakes
pineapple
Pineapple Angel Food Cake, 120
pizza
pork
Cajun Pork Tenderloin, 77
Protein Pancakes, 13
Pork Chops with Zucchini, 78
pasta
Roasted Pork Chops with Tomatoes, 80
Tuna Macaroni Salad, 44
Slow Cooker Pork Chili, 81
peach
No-Crust Peach Cobbler, 118
peanut butter
Stir-Fry Pork & Vegetables, 82
potatoes
Easy Microwave New Potatoes, 102
Fruity Sweet Potatoes, 103
Oven Roasted French Fries, 105
Peanut Butter Cup Shake, 131
peas
poultry
Black Eyed Pea Salad, 35
Minty Pea Soup, 23
Chili Powder Chicken, 49
pears
Warm Streusel Pears, 122
Grilled Jerk Chicken, 50

Orange Chicken, 53
Pumpkin Pie Protein Shake, 132
Pumpkin Soup, 25
Pretzel-Crusted Chicken Nuggets with Honey-Mustard

Dipping Sauce, 54
Spicy Grilled Garlic Chicken, 55
quesadilla
rice
Tandoori Chicken, 56
Spinach & Rice Bake, 109
Turkey Bean Burritos, 57
Summer Squash & Brown Rice Salad, 42
Turkey Loaf, 58
prosciutto
protein shakes
salad
Apple Slaw, 33
Black Eyed Pea Salad, 35
Cauliflower Salad, 36
Berry Cheesecake Shake, 126
Fruity Cabbage Slaw, 38
Cinnamon Bun Protein Shake, 128
Peppered Steak Salad, 39
Mocha Chocolate Shake, 129
Quick & Easy Black Bean Salad, 40
Peanut Butter Cup Shake, 131
Pumpkin Pie Protein Shake, 132
Tabbouleh, 43
Strawberries & Cream Shake, 133
Tropical Protein Shake, 134

Ultimate Chocolate Protein Shake, 135
pumpkin
salmon
Salmon Burgers, 91
No-Crust Pumpkin Pie, 119
Teriyaki Salmon, 93
Oven-Roasted French Fries, 105
salsa
Mango Salsa, 104
seafood
shrimp
soup
Creamy Carrot Soup, 20
Fat-Free Tomato Soup, 21
Salmon Burgers, 91
Minty Pea Soup, 23
Teriyaki Salmon, 94
Pumpkin Soup, 25
Tropical Steamed Fish, 95
Roasted Butternut Squash Soup, 26
Spicy Black Bean Soup, 27
Vegetable Minestrone, 28
sides & sauces

Baked Tomatoes, 100
Zesty Taco Soup, 29
spinach
Classic BBQ Sauce, 101
Creamy Fruit Dip, 116
Easy Microwave New Potatoes, 102
Mango Salsa, 104
Cajun Pork Tenderloin, 77
squash
tomato
Baked Tomatoes, 100
Pumpkin Soup, 25
Fat-Free Tomato Soup, 21
Roasted Butternut Squash Soup, 26
Roasted Pork Chops with Tomatoes, 78
steak
tuna
Peppered Steak Salad, 39
Philly Steak Wrap, 69
Seasoned Flank Steak, 70
Whiskey-Mushroom Steak, 72
stew
Beef & Vegetable Stew, 63
strawberry
Strawberries & Cream Shake, 133
sweet potatoes
tabbouleh
Tabbouleh, 43
taco
Spicy Beef Tacos, 71
Zesty Taco Soup, 29
tenderloin
turkey
Turkey Bean Burritos, 57
Turkey Loaf, 58
yogurt
Greek Yogurt Parfait, 117
zucchini
Pork Chops with Zucchini, 78
You work hard in the gym, but is your diet getting in the way of achieving your
best results? The sports nutrition experts at Force Factor break down their
favorite recipes for muscle-building meals that will fill you up, keep your taste
buds satisfied, and help you achieve your best results yet. From breakfast
scrambles to protein shakes to midnight snacks, the Force Factor cookbook
has the answer to all your cravings and your bodys needs.
$19.99

ForceFactor Cookbook 2

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COOKBOOK

Copyright 2012 Force Factor, LLC

Breakfast Egg Cups

1 medium onion, chopped

Preheat oven to 350F.

1 red bell pepper, chopped

1 tablespoon olive oil

1 cups fresh spinach, torn

shrink dramatically in size). Remove from heat to cool.

1 cup part-skim mozzarella cheese, shredded

12 ounces of fresh cauliflower, well grated

4 slices turkey bacon

cup chopped onion

1 tablespoon olive oil

Salt and pepper, to taste

very soft and browned all over.

cup regular oats

1 packet diet hot cocoa mix

cup boiling water

1 teaspoon zero-calorie sweetener

large (microwave-safe) bowl and cook in the microwave for 3 minutes.

1 small banana, mashed well

Easy Spinach Frittata

1 cup fresh spinach

4 jalapeo peppers, seeded and diced

cup chopped onion

stirring and allow it to cook for 1 minute longer.

cup part-skim mozzarella cheese, shredded

4 whole-wheat, low-carb tortillas

2 green chilies (canned, drained), chopped finely

tender, stirring occasionally.

2 tomatoes, seeded and chopped

1 tablespoon taco seasoning

2 tablespoons fat-free cheddar cheese, shredded

Salt and pepper, to taste

French Vanilla Oatmeal

cup vanilla-flavored almond milk

1 teaspoon vanilla extract

almonds and sprinkle with brown sugar.

1 teaspoon zero-calorie sweetener

Low-Fat Breakfast Burrito

1 low-fat whole wheat tortilla

1 whole egg + 2 egg whites, mixed

2 tablespoons chopped onions

2 tablespoons chopped red bell pepper

desired doneness. Mix in cheese for the final seconds of cooking.

1 teaspoon chopped green chile (optional)

Microwave the tortilla between 2 sheets of paper towels for 10 seconds

1 teaspoon chives, chopped

1 tablespoon chunky salsa

Salt and pepper, to taste

pepper to taste, and wrap up the tortilla.

Mediterranean Egg White Omelet

a nonstick omelet pan or small skillet (sprayed with nonstick cooking

2 strips of cooked, lean turkey bacon, chopped

1 ounce reduced-fat feta cheese, crumbled

2 tablespoons avocado, chopped

5 large Kalamata olives, pitted and chopped

cup fresh, chopped spinach

cup very hot water

1 scoop (approximately 40 grams) of whey isolate protein powder

cup chopped pecans, optional

Pumpkin Pie Oatmeal

Cook the oats according to package directions. When