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p re c isio nnutritio n
@ .
Prin(risicln N utritio n

5 M in u te
M e a ls
@

D r.Jo hn M .Berard i,Ph.D .&

D r.Jo hn K.W illia m s, Ph.D .

@ 2005,Science Link,Inc.AIIrights reserved.You may notcopy,share ordistribute

thi
s work in any form at or m edia with the express written consent of Science Link,

@ I
ncorporated.Forpartnershi
p/di
stributioninqui
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com
@ . TableofContenl

*
 5 M inute M eals 1

@ . Precision NutritioninFiveMinutesorLess
W hy is it that m ost recipes callfor seemingly hundreds of ingredients, di
fficul
t
preparation techniques, and instructions that are about as easy to follow as the
manualforthathalf-connected entertainmentcenteryou have in yourIiving room?

W e don'treally know . Thatwas m ore ofa rhetoricalquestion.

But,with Precision Nutrition,there's no assem bly required.

Look,we know it's tough to find tim e to m ake food foryoursel

f. W e've heard i
tall.

u 'dlIove good hom e-cooked m eals,butwho has tim e to slave overthe stove
aII day? The best I can do is a deli sandwich at Iunch and take-out
dinnen''

u J'I'd have a great body too i

f Ihad tim e to cook and didn't have to work 40
hours a week.''

u HThese people who obsess overtheir diet don't know what it's like to do
realwork.''

u :ëIsee thatsom e ofyourrecipes take 30 m inutes to prepare. Idon'thave

* time for that,so I'm just going to keep choking down rubbery nuked
chicken breasts and plain oatmeal. It's cool,Ijust hold my nose and
swallow.''

Orworse:

u '
fThere's no way lcan do this.Forget i
t.''

Sound fam iliar? M aybe you've heard your friends and colleagues m ake sim ilar
excuses. Orm aybe you've m ade the sam e excuses yoursel
f. The generalperception
is thateating 5-8 times perdayis damn time consuming. 0fcourse,this objection is
strengthened bythe factthatmostpeoplethinkeating healthyis prettyboring,too.

Butare eitherofthese objectionstrue? Can'teating healthybe quickand flavorful?

(Kitchen haters,beware,we'reaboutto burstyourbubblel)
You betitcan!

We know you're notused to cooking foryourself. Restaurants,fastfood joints,and

pre-packaged food choices may be yourpreferred fare rightnow but - Iet's face it-
you know better. Perhaps you're making bad eating decisions because you don't

@ thinkyour
vegottimetoprepareyourownfood.
2 5 M inute M eals

W ell,what if we were to tellyou thatthis Precision Nutrition 5 M inute M eals guide

has dozens of recipes that take 5 m inutes or Iess to prepare and tips that'lltrim @
hours perweekfrom yourfood preparation timetallf
Perhaps you're making bad eating decisions because you feeluncomfortable in the
kitchen. Look, we know that at som e tim e or another you tried a recipe from a
cookbook orfrom yourgrandmother's secretrecipe stash and were Ieft,a few hours
later,standing in a filthy kitchen wi
th a dish that Iooked Iike itshould be served to
prisoners ratherthan dinner guests. Let us be the first to say, i t's not your fault.
M ost cook books focus on the artoffood presentation forprofessionalcooks. Since
you're Iikely nota profeu ionalcook,nordo you care that m uch forfood presentation
ona dailybasis,i
t's no wonderyou gotIost.

And perhaps you're making bad eating decisions because the foods you can get
prepared foryou sim ply taste betterthan any healthy selections you've had in the
past.

Regardless ofyourreasons forselecting foods thatdegrade yourbody,yourhealth,

and yourperformance,Ietus again be avoice ofreason.You can make greattasting,
healthy m eals,and you can m ake them quickly! In fact,that's what the Precision
Nutrition resources are alIabout.

ln Gourm et Nutrition we were very conscious ofcreating over10O meals thatwere

gourmet quality yetdidn'ttake a day ofslaving in the kitchen to prepare. In fact,
m ost ofthe recipes take under30 m inutes. However,to som e folks,30 m inutes is
even too m uch. So we created this resource,Precision Nutrition 5 M inute M eals.
@
Each of the meals in this fast-prep food guide requires five m inutes or less to
prepare. Som e of them appeared in our Gourm et Nutrition book and others are
brand new. Regardleu ,they're aIIdesigned to meetthe needs ofyourquick-paced
Ii
festyle. And ifyou're Iookingforeven more mealsthatare quick and easy,open up
our Super Shake Guide. M ost of the shakes contained therein take Iess than 3
m inutes to prepare.

Got five m inutes to spare? Then roll up your sleeves and m ake your way to the
kitchen forsom e Precision Nutrition quick-fixes!

@
 5 M inute M eals 3

@ . BreakfastMeals
Breakfast hasn't earned the reputation as i
dthe m ost im portant m ealofthe day''for
nothing.Emerging from itsslumber,yourbody is begging foryouto end thefast.And
it's yourresponsibility to provide high quality nutrition to begin the day on the right
foot.

S cram bled Eggs and G reens

PREP TIM E:5 M INUTES # DIFFICULR :EASY # SERVINGS:1

This is a staple m ealthat is consistently found on our breakfast tables. There is

something aboutthe taste,texture,and nutriti
ve properties ofthis omeletthatreally
hitsthe spotfirstthing inthe morning.

Fresh spinach works the bestforthis recipe. Be sure to buy the pre-washed bags of
fresh spinach,orbe prepared tospend a Iotoftime overthe sink washing each Ieaf.
If you don't want to bother with fresh spinach,you can also use the frozen variety.
Justthaw and drain itbefore cooking.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING '

@ Calories(k/cal)
Protein(g)
408
58
o
1mce
ugpa-E
3ge
gg
bg
e,
ab
tea
rste(
n
orequi
valent),pl
usonewhol
e
4 oz.sm oked turkey 'ëham ''Fchopped
Carbohydrates(g) 14
fiber(g) 4 1 handfulfresh spinach (or1/3 cup frozen,thawed
sugam (g,) 7 and drained)
Fat(g) 12 1/:cup m ushroom s,sliced
SFA (g) 3.6
MUFA (g) 4.5 1/3 onion,chopped
PUFA (g) 3.9 l slice fatfree cheese
omega-3(g) 0.59
omega-6(g) 3.03
INSTRUCTIONS
Stir-fry the chopped turkey, onions, spinach, and

*
m ushrooms in a skillet coated with cooking spray
on medium-high heat for 3 m inutes, until the
spinach becomes darkgreen and condensed.
Add the eggs and cheese to the skilletand continue
stirring for an additional2 minutes,just untilthe
eggs are cooked.
Protein Carbs Faa

@
4 5 M inute M eal
s

B erry O atm eal @

PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:1

By avoiding the sugary pi

tfalls ofpre-packaged instantoatmeal,ourprotein-packed
oatmealwillIeave youfeelingfull,withoutallthe em ptycalories.Keepingthe cooking
tim e shortand Iiquid m inimalto preserve the flavor and texture ofthe oats. Ifyour
oatm ealis too thick foryour tastes,a Iittle extra water or m ilk can be added. But
trust us,a thick bowlofoatmealwith a good texture is vastly superiorto the slimy,
m ushy, overcooked end product that m akes m any people shudder to think of
oatm eal.

NUTRITIONAL INFORMATION INGREDIENTS

PERSERVING l cup rolled oats
Calories(k/cal) 580 l cup skim m ilk
Protein (g) 45
Carbohydrates(g) 83 Dash salt
fiber(g) 14 Dash cinnam on
sugars(g) 20
W cup berries (fresh or frozen, your choice of
Fat(g) 7 berries)
SFA (g) 2
MUFA (# 2 Sweetener(stevia orSplenda),to taste
PUFA (g) 3
omega-3(g) 0.2
l scoop vanilla w hey protein powder @
omega-6(# 2.1
INSTRUCTIONS
Com bine the oats, m ilk, salt, and cinnam on in a
Iarge bow l. M icrowave for one m inute, stir, then

*
m icrowave for one additional m inute. Stir-in the
berries and Splenda. Allow the oatm eal to cool
slightly before the protein is added. Very hot
oatmealcan damage protein powder,causing itto
Ium p and sour.Once the oatm ealis warm but not
hot,add the protein powderand m ix com pletely.
Po leln Carbs Fals

*
 5 M inute M eals 5

@ . Reese'sOatmeal
PREP TIM E:5 MINUTES (SOAK OVERNIGHT) # DIFFICULW :EASY # SERVINGS:1
Oatm eal - good. Chocolate peanut butter oatm eal - even better. This recipe
exploits one ofthe besttaste harm onies in existence to produce a m ealthat is qui
te
sim ply addictive. Justdon'tgo overboard on the peanut butter,as we are dealing
with a significantam ountofcarbs in the oats,albeitcom plex,fiber-rich carbs. Spend
the time to measure your peanut butterwith m easuring spoons so that you don't
grosslyunderestimate how m uch you'readding.

NUTRITIONAL INFORMATION INGREDIENTS

PERSERVING
l cup rolled oats
Calories(k/cal) 503 1 cup Carb CountdownTM dairy beverage,Chocolate
Protein(8) 30 2%
Carbohydrates(.
g) 63
fiber(g) 12 2 tsp peanutbutter
sugars(g) 5 Splenda orstevia,to taste
Fat(g) 15
SFA (g) 5
M UFA (g) 5 INSTRUCTIONS
PUFA (g) 5
Simple - putaIIofthe ingredients into a bowland
@ omega-3(g) 0.1
omesa-6(g) 3.4 m icrowave for 1 m inute, stir, then m icrowave for
anotherminute,stir,and enjoy.

@ K K M
Pzoteln thvxbs Fals

@
6 5 M inute M eals

IrishBlueberryOatmeal @
PREP TIME:5 MINUTES (SOAK OVERNIGHT) # DIFFICULW :U SY # SERVINGS:1
W hat'sthis,steel
-cutoats in 5 m inutes? You bet! Itjusttakes a little pre-planning.
Many people avoid steel-cut oats because ofthe cooking time. Because steel-cut
oats are broken parts ofthe whole grain,the typicalcooking m ethod takesabout20
m inutes. Itcan be wellworth the wait,butwe have devised a quickerm ethod.

NUTRI
TIONAL INFORM ATION INGREDIENTS
PER SERVING
1/3 cupsteel-cutoats
Calories(k/cal) 520 1/8 tsp salt
Pmtein(g) 39
Carbohydrates(g) 78 2 W cups water
fiber(g) 16 1/3 cupoatbran
susars(# 14 ltbsp whole flax seeds
Fat(g) 12
SFA (# 2 1/2tsp cinnam on
M UFA (g) 3
PUFA (g) 6 W cup blueberries (frozen orfresh)
onaega-3(g) 2.3 lscoop vanilla whey protein
omega-6(# 1.7 W tsp Splenda orstevia
@
INSTRUCTIONS
Atnightbeforegoingto bed,com binesteel-cutoats,
saltand 2 W cups waterina nonstick pan. Bringto
a boil,rem ove from heat,and coverforthe night. In
the morning,bring to a boilagain;add the oatbran,
K K K flax seeds,and cinnamon. Stirthoroughly,remove
Pmoteln Cslzbs Faes from heat, add the berries, then the whey when
sufficiently cool. Add the Splenda to sweeten the
m ixa Iittle.

@
 5 M inute M eals
hy

B ran Porridge
PREP TIM E:5 M INUTES # DIFFICULR :FASY # SERVINGS:1

Here is a quick,easy mealthatcan be prepared inthe office m icrowave. You'llgeta

Iotoffiberinthisone,so be prepared fora surprisinglyfilling bowlofporridge.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
' 1/2 cupoatbran
Calories(k/cal) 380 1/3 cupwheatbran
Protein (g) 36
Carbohydrates(g) 64 2 tbsp flax m eal
fiber(g) 21 W tsp cinnam on
sugars(# 14
Fat(g) 9 1/8 tspsalt
SFA (g) 2 34 cup water (skim m ilk can also be used for a
MUFA (s) 2 creamiertexture)
PLTA(# 5
omega-3(q
# 2.3 1/2cup unsweetened applesauce
omega-6(g) 2.2 Splenda,to taste
'

-,
.
l scoop vanilla whey

@
@ K K
lhotein Catbs '-
K
INSTRUCTIONS
Com bine oat bran, wheat bran, flax m eal,
cinnamon, salt, and water in a Iarge bowl.
M icrowave on hi gh for 30 seconds, stir, then
m icrowave foran addi tional30 seconds,oruntilhot
but not boiling. Remove from m icrowave and stir-in
applesauce,Splenda,then protein powder. If you
don'tIike the taste ofyour protein powderit can be
Ieftout ifthe porridge is eaten with a protein-rich
meal(Iike eggs oregg whites).

@
8 5 M inute M eals

Chickenand Poultry @
Chicken breasts are one of the m ost com m on sources of protein on the plates of
heal
th-conscious folks across the globe. The popularity of the chicken breast
probablystem s from the factthatitis relati
vely cheap,and veryversatile.

Chicken complements almost every grain,vegetable,spice,and fruit.One of the

quickestand easiestways to prepare chicken i s to roastthe breasts in bulk,then add
them to dishes Iater. This m ethod is crucialforthe recipes in this book of s-m inute
m eals. Read on to Iearn how to cook chicken breasts in bulk, and then to
incorporate them into recipes.

Tim e-saving Tip:R oastY our C hicken B reasts

Forconvenience,chicken breasts can be cooked in bulk and quickly added to dishes
Iater.Roasted chicken willkeep in a ZiplocorTupperware in the fridge between 3 to
6 days.We prefercooking a supply foraboutthree days ata time,as the chicken
starts to becom e rubbery beyond this.

Forboneless chicken breasts,place them on a cooking sheetcovered withaluminum

foil, spaced about l-inch apart. Add any spices you Iike. A great, versatile
combination is Iemonjuice,salt,garlic powder,and pepper.
Place in an oven preheated to 400-degrees F and bake for25-30 m inutes.Letthem
coolfor15-30 m inutes before storing them in the fridge.The foilcan be discarded, @
and now you don'thaveto slave overthe sinkscrubbing outyourcooking sheet!

Forbone-in chicken breasts,rem ovethe skin,and then cookat375-degrees Ffor45

minutes.Largerchicken breasts may need to be cooked foran hour,butcheck first
atabout40-45 m inutes.

@
 5 M inute M eals 9

@ Tex-MexChickenandRice
PREP TIM E:5 M INUTES # DIFFICULW :EASY # SERVINGS:1

W ith a little preparation,this recipe can be thrown together in just a couple of

minutes. By using pre-cooked chicken breasts and rice,togetherwith frozen peas &
carrots and selectvegetables,this is perfect foran office m ealwhen tim e is ofthe
essence.

NUTRITIONAL INFORM ATION INGREDIENTS

PER SERVING
6 oz chicken breast,grilled and cubed
Calories(k/cal) 720 1 l/acups brown rice,cooked
Protein (g) 64
Carbohydrates(g) 86 V2cup frozen peas and carrots
fiber(g) 10 1 stalk celery,chopped
sugars(# 10
Fat(g) 10 W m edium red bellpepper,chopped
SFA (# 3 2 tbsp barbecue sauce
MUFA (g) 3
PUFA (g) 3
Omega-3(
1
# 0.2 INSTRUCTIONS
Omega-6(g) 2.2
JuststiralIofthe ingredients togetherin a poton
* m edïum -low heat, untileverything is warm . It can
also be nuked fora couple ofm inutes,ifyou m ust.

Pmlelx cazb: IWG

@
10 5 M inute Meals

Fajita Chicken and Rice @

PREP TIM E:5 M INUTES # DIFFICULR :EASY # SERVINGS:2

You can throw this one togetherveryquicklyfrom pre-cooked chicken and rice fora
delicîous mealrich in com plex carbs. Fajitas have a healthy base (chicken and
vegetables),buttheyare often drenched in unheal thy oils while cooking. Also,they
are served with enticing,warm fajitas made from white enriched flour,which are
almostalways a source ofoverindulgence.0urrecipeskips thetortillasand usesthe
grilled chickenand vegetables asa topping overa bed ofspiced brown rice.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
1 cup (measured dry)brown rice,steamed
Calories(k/cal) 750 l tsp paprika
Protein(g) 79
Carbohydrates(g) 80 1/8 tspcum in
fiber(g)
, 5 1
/2 cup salsa
sugars(# 5 1 Ib roasted chicken breast,cutinto fajita strips
Fat(# 11
SFA (g) 3 l sm allonion,sliced
MUFA (# 4 1 bellpepper,sliced
PUFA (g) 3
Salt& pepper,to taste
omega-3(#
omega-6(#
0.
2
2.
5 2 tbsp Iimejuice
@
INSTRUCTIONS

@ Proleln Clrbs Fats

ln a Iarge bowl,com bine the cooked rice,paprika,
cumin,and salsa. Stiruntilmixed thoroughly and
then reheat in the m icrowave oron the stovetop.
In a Iarge nonstickskilletcoated with cooking spray,
stir-fry the roasted chicken strips, onion,and bell
pepper over high heatfor 2 m inutes. Add sal
pepperwhilestir-frying.
t and

Separate the rice onto two plates, top w i

th the
chicken and vegetables,and then drizzle the Iime
juice overtop.

@
 5 M inute M eals 11

@ Qu inoaChicken
PREP TIM E:5 M INUTES # DIFFICULW :U SY # SERVINGS:1

Here is a recipe that combines four basic ingredients: quinoa, chicken breast,
spinach,and Iemonjuice. Spinach and quinoa make a greatcom bination,which is
only naturalconsidering thatquinoa grows on a Ieafy,spinach-like plant. Peruvians
oflen eatthe green Ieaves ofthe quinoa planttogetherwith the grains in a single
m eal.

NUTRITIONAL INFORM ATION INGREDIENTS

PER SERVING
8 oz roasted chicken breast
Calories(k/cal) 733 Large handfulfresh spinach Ieafs
Protein(# 86
Carbohydrates(g) 67 Steamed quinoa grain,from W cup dry
fiber(g) 9 2 tbsp Iemonjuice
sugars(g) 2
Fat(g) 14 Dash ofsalt
SFA (g) 3
MUFA (# 4 INSTRUCTIONS
PUFA (g) 4
ome.
ga-3(# 0.3 Cut the roasted chicken breast into l-inch cubes,
ome.
ga-6(# 1.5 then sauté together with the spinach in a Iarge
@ skilletcoated with cookingspray.
Cook just untilwarm ,when spinach reduces and
becom es pliable.
Reheat the steam ed quinoa in the m icrowave on a
plate,and then top w i
th the chicken and spinach.
Addthe Iemonjuiceand saltjustbeforeserving.

Pmtela Carbs Fats

@
12 5 M inute M eals

ChickenwithChickPeas @
PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:1

Chïck peas are fullof nutrients and fiber,and they have an extremely Iow glycemic
index. You'llsee chick peas quite a bit in Gourm et Nutrition,and you'lleven find a
greatchick pea hum mus recipe thatwilldemonstrate the flavorofthis Iittle Iegume.
Theyare fantastic insalads,and perfectforaccompanying chicken.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
2 cloves garlic,chopped
Calories(k/cal) 975 2 tsp olive oiI
Protein(g) 98 8 oz roasted chicken breast,chopped
Carbohydrates(g) 90
fiber(g) 25 1/2 onion,chopped
sugars(g) 10
Fat(g) 25 1 can (15.5 oz)chickpeas,drained
SFA (# 4 1 Iargetomato,chopped
MUFA (g) 11 W tsp cum in
PUFA (# 6
Ome8a-3(# 0.2 I/4tsp saIt
Omega-6 (g) 2.4
2cardamompods @
INSTRUCTIONS
In a Iarge skillet,sauté the garlic inthe olive oiIover
high heatfora few seconds,then add the chicken
and chopped onion.Stirfryfor2 minutes,justuntil
onions beginto brown.
Add the rem aining ingredients. Continue cooking
Pyelela G l s Fats and stirring forabout3 m inutes,untilthe mealhas
a good consistency.

@
 5 M inute M eals 13

* Seafood
W ith aIlofthe health benefits,we simplycan'tafford notto eatseafood on a regular
basis.The fats in fish have been show n to decrease inflam m ation and pain,protect
against free-radical damage, improve blood Iipids (including cholesterol and
triglyerides),improve heart health,decrease risk of cancer,reduce body fat,and
m ore.

And here's anotherreasonto eatseafood:tofeedthatfattyorgan between yourears.

Seafood provides brain-specific nutrition,particularly in the form ofdocosahexaenoic
acid (DHA).In fact,one ofthe reasons why modern man seems to have survived
during ourprehistoric pastis because brain health and intelligence wasenhanced by
m arine lipids.So don'tbe a Darwinian zero - eatyourfish!

@
14 5 M inute M eals

Pecan-c rusted S eared Salm on

PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:1
@
Pecan m ealand olive oiIcreate an arom atic crust for a salm on fillet,and serve to
com plement the Iong chain fatty-acids in the fish with a healthy dose of
m onounsaturated fat. This m ealprovides an excellent way to finish your day with
protein and very healthy fats. Steam ed spinach com pletes this m ealand provides a
plethora ofvitamins and micronutrientsfrom one ofthe healthiestvegetable choices
available. W hen you're in the m ood for fisN in a flash, it's tim e to pull out the
Forem an Grilland cook up the tastiestm ealyou've everm ade in 5 m inutes.
NUTRITIONAL INFORMATION INGREDIENTS
PER SERVING
10 oz salm on fillet,de-skinned
Calories(k/cal) 680 l tsp olive oiI
Protein (g) 57
Carbohydrates(g) 9 2 tbsp pecan m eal
fitxr(g) 7 Salt& pepper,to taste
sugars(g) 1
Fat(g) 47 2 big handfuls raw spinach (about20 mature Ieafs)
SFA (g') 8 l tsp butter,coconutoil,orSm artBalance spread
MUFA (g) 20
PUFA (g) 15
INSTRUCTIONS
omega-3(g)
omega-6(g)
5.7
8.6 W ash the salm on fillet and then pat it dry with a
*
papertowel. Spread the olive oil,pecan m eal,salt,
and pepperonto a clean plate,and then press both
sides ofthe salm on into the m ixture.
Cookthe salm on on a preheated Foremangrillfor5
m inutes.
W hile the salmon is cooking,steam the spinach in a
potwith a tight-fitting Iid in l-inch ofboiling water,
drain,and toss with the butterorcoconutoil.
K K K
Proein Carbe Faa

@
 5 M inute M eals 15

@ TunaBurgers
PREP TIM E:S M INUTES # DIFFICULR :U SY # SERVINGS:2

Cannedtuna no Iongerneedsto be eaten outofthe can mostunceremoniously.You

can turn those plain oId cans oftuna into a delicious mealin a flash byaddingjusta
few ingredients. Flax mealand om ega-3 eggs form a nice matrix forthese burgers,
and add precious omega-3 fatty acids, bound within a flavorful zest from the
remaining ingredients.Thisdishcan be servedwith grilled peppers and tomatoes.
#

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
3 cans chunk Iight tuna in water,drained (14 oz
Calories(k/cal) 475 drained)
Protein (g) 63 W cup fIax m eal
Carbohydrates(g) 14
fiber(g) 7 4 scallions (green onions),minced
sugars(g) 2 2 omega-3 eggs,beaten
Fat(g) 18
SFA (g) 3 l tsp soy sauce
MW A (g) 9 Dash ofgarlic powder
PUFA (g) 6
omega-3 (g) 3.2 Salt& pepper,to taste
omega-6(g) 2.4 2 tsp olive oil
@
INSTRUCTIONS
Combine aIIofthe ingredients in a Iarge bowl. Form
into two Iarge patties.
Fry the tuna burgers in a Foreman Grill for 5
m inutes.
K K K
Prœ in Cxarbp Faa

@
16 5 M inute M eals

B eef @
Because i
t's higherin cholesteroland saturated fatthan othermeats,beefhas often
been shunned by the heal th-conscious but i
t need not be.Leaner cuts of beef are
probably even a better choice than chicken breasts! Look for the words 'loin''or
Hround''when buying cuts ofbeef,asthese are the Ieanest.Al
though theytend to be
the leasttender,with some specialTLC,you can turnthe m eatfrom tough and dryto
tenderandjuicyin no time.

G reek B urger,Forem an Style

PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:2

Sometimes you discovera m i xture ofingredients thatputsa sm ile ofcontenton your

face on the firstbite. Elegantandsim ple,the mixture offeta,olives,and garlic in this
recipe,within confines of extra Iean ground beef,makes a burger unparalleled in
flavor. IfthatregularoId burgerisgetting stale and uninviting,then kick itupa notch
withthis Greek-influenced hamburgersteak.

NUTRI
TIONAL INFORMATION INGREDIENTS
PER SERVING
1 Ib extra Iean(96%)ground beef
Calories(k/cal) 6* 1/2 cup feta cheese,crum bled
Protein(g) r/
Carbohydrates(g) 5 1/: cup olive slivers @
liber(g) 1 3 cloves garlic,chopped
sugars(g) 2
Fat(# 29 Sal
t& pepper,to taste
SFA (g) 12
MUFA (# 12 INSTRUCTIONS
PUFA (# 1
Omega-3(8) 0.12 In a Iarge bowl, com bine aII of the ingredients.
Omega-6 (g) 0.98 Form two Iarge pattieswith the mixture.
To m inim ize cooking tim e, use a Foreman grill,
which cooks both sides sim ultaneousl
y. Cook the
burgers in the Foremanfor5 minutes.
Som e good options for side dishes include the
M editerranean salad or grilled peppers and
tom atoes.

K K K
Pzoteln Cnkrbs Fals

@
 5 M inute Meals 17

@
C hiliin a Flash
PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:2

Chiliis one ofthe bestways to geta massive helping of protein from ground beef,
togetherwith a healthydose offiberfrom beans,ourwonderfullegumefriends.Add a
bunch ofspices and vegetables,and you've gotyourselfa delicious,nutritious meal.
If you don't have an hourto prepare :
TDr.John's Chili''from Gourm et Nutrition,then
give thi
s version atry- Iike aIlthese meals,itonlytakes 5 minutes.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
1 Ib extra leanground beef(96%)
Calories(k/cal) 637 W onion,chopped
Protein (g) 71
Carbohydrates(g) 53 lyellow bellpepper,cutinto l/z-inch squares
fiber(g) 11 1 can kidneybeans (15.5 oz),drained and rinsed
sugals(g) 18
Fat(g) 13 1 cupV-8 vegetablejuice,spicy hot
SFA (g) 4 W cup raw cashews
MUFA (g) 6
PUFA (g) 2 1 packetchiliseasoning
omega-3(g) 0.1
omega-6(g) 1.1

@ *
INSTRUCTIONS
In a Iarge nonstick skilletorwok,searthe ground
beef together with the onions on high heat for 3
m inutes,untilbrowned.
Add the pepper and kidney beans, and continue
stirringfora minute orso.
Add the V-8 juice,cashews,and seasoning,stir,and
bring to a boil. Reduce heatto a sim m erand serve.
Proe n Carbs Faa

@
 18 5 M inute M eals

SideDishes @
Partofthe fun ofpreparing food involves creativity and flexibility.Recipes need not
always be com plete meals and the side dishes in thi s chapterwere designed to
provide som e versatility in your food preparation.Just m ix i
t up and your heal
thy
eating habitswillgetbetterwith each interesting m eal.
'

Tim e-saving Tip:G o on a V eggie C hopping S pree

#
0ne problem most folks have with veggies is that the frozen kind just aren't
appetizing and the fresh kind justtake too Iong to prepare. So here's a strategy for
m aking yourveggie consum ption a quick and easy proposi
tion.
First,bring back a ton ofveggies backfrom the grocerystore orthe farm er's market.
W e want to see carrots,green peppers, red peppers, onions,tomatoes, celery,
spinach,broccoli,green beans,and m ore. You should grab about a week's worth
and thisiswhatthatgroceryIistm ightIook Iike:
u 4 green peppers
u 4 red peppers
u 2 red onions
u 1 Ib ofgreen beans
u 2 Ibs ofcarrots
u 2 Iargestalksofbroccoli
@
u 5 tom atoes
u 1 bagofcelery
u 5 bags ofspinach
Next,when you get hom e,em pty about 1/2 ofyourveggie content 0ut On the counter
and begin chopping - like your Ii
fe depended upon it. Chop swi ftly,chop expertly
(consult Gourmet Nutrition for veggie chopping tips), and get aIIthose veggies
chopped in about30 m inutes orso.
Place aIIthe chopped green peppers in one Ziploc baggie,aIIthe onion inanother,aIl
the green beans in another,and so on. By the end of yourchopping spree,you
should have 6 or7 Ziplocbaggies filledwi
thfresh,chopped veggies.
Now,whenever it's time for a meal,whetherit's a veggie omelet,a stir fry,or a
spinachsalad,you canjustgrab yourveggies bythe handfuland tossthem into your
m eal. Your 30 m inute investm ent willsave you hours of preparation as the week
goes on.

@
 5 M inute M eals 19

@ MediterraneanSalad
PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:2

Ever hearthe expression Hcoolas a cucum ber''? There are few othervegetables as
refreshing and Iight as a chilled cucum ber. W hen cucum bers are combined with
tom atoes and olive oil,a sim ple,elegantsalad is produced that is widely eaten in the
often dry,parched regionsofthe Eastern Mediterranean. Thi s salad is hydratingand
nourishing,and its quick and easy preparation willallow you to work it in to the
busiestofschedules. .

NUTRITIONAL INFORM ATION INGREDIENTS

PER SERVING
1 Iarge cucumber
Calories(k/cal) 98 1 Iarge red tom ato
Protein (g) 2
ltbsp olive oiI
Carbohydrates(#) 8
fiber(g) 2 Dash ofsal
t
sugars(g) 5
Fat(g) 7
SFA (g) 1 INSTRUCTIONS
MUFA (# 5
PUFA (g) 1 Som e people preferto peelthe cucum berfirst,but
@ omega-3(# 0.tN
omega-6(# 0.68
this is not necessary. Sim ply chop the cucum ber
and tom ato into small cubes, then toss with the
olive oiIand salt. Serve chilled.

@ Pzeteizv Carbs n ls

@
20 5 M inute M eals

GrilledPeppersandTomatoes @
PREP TIM E:5 M INUTES # DIFFICULR :EASY # SERVINGS:2

This dish is a quick and easy wayto prepare a side ofveggies to com plementa host
of entrees. Using yourcreativity,you can change the taste entirely with a di
lerent
m ixture ofspices. lfyou're in an Italian mood,go heavywith the basiland oregano.
If M iddle Eastern is on the m enu,use a Iittle curry and a bay leaf. This dish can be
served warm im mediatelyaftercooking,oryou# can store itin the fridge and serve i
t
chilled as a salad.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
2 m edium bellpeppers
Calories(k/cal) 141 2 m edium tom atoes
Protein(g) 3
Carbohydrates(g) 19 1 Iarge onion
.g
fiber(') 5 l tbsp olive oiI
sugars(g) 10
Fat(g) 7 Salt& pepper,to taste
SFA (g) 1 Optional spices: bay Ieaf, tum eric, curry, parsley,
MUFA (g) 5 oregano,basil(notaIItogetherl)
PLTA $) 1
Omega-3(g) 0.%
Omega-6(g) 0.75 INSTRUCTIONS
@
Spilt the bell peppers in half and rem ove stem s,
seeds,and membrane. Chop allvegetables into 1-
inch squares,then sauté in a skillet with the olive

* Ptoteln Cao s n ts
oiIforabout 5 m inutes on medium -high heat,until
the peppers startto becom e softand the tom atoes
startto dissolve.

@
 5 M inute M eals

@ Guacamole
PREPTIM E:S M INUTES # DIFFICULR :U SY # SERVINGS:5

As Iong as you skip the corn chips, guacamole i

s a very healthy source of
monounsaturated fat. Ourversion com bines avocados,tomatoes,and Iemon juice
fora quick,healthyside dish. Instead ofusing chips,trydipping with carrots,celery,
cucum bers,oranyvegetable ofyourchoice. You can also spread guacamole overa
roasted chicken breasttogetherwithsalsaforj Mexicantwist.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
3 m edium avocados,skin and cores rem oved
Calories(k/cal) 190 1 m edium tom ato,chopped
Protein(g) 2
CaTbohydrates(g) 9 ltsp Iemonjuice
fiber(g) 5 W tsp saIt
sugars(g) 2
Fat(g) 18
SFA (g) 3 INSTRUCTIONS
MUFA (s) 12
PUFA (g) 2 Com bine aIIofthe ingredients in a Iarge bowland
omega-3(# 0 mix thoroughly. Leave som e chunks of avocados
omega-6(# 2.03 forgood texture.
@

K K K
IY lein Carbw Faa

@
22 5 M inute M eals

FruitSalad @
PREP TIM E:5 M INUTES # DIFFICULR :EASY # SERVINGS:3

Frui
t salad is perfect for a healthy dessertafter any m eal. In this particular one,
Iemonjuiceensuresthatthe bananaswillnotbrownwhenstored inthe refrigerator.

NUTRITIONAL INFORMATION INGREDIENTS

9
PER SERVING
1 pintstrawberries,sliced
Calories(k/cal) 183 3 m edium bananas,sliced
Protein(# 3 2 Iarge kiwifruits,sliced
Carbohlrdrates(g) 45
fiber(g) 8 ltbsp Iemonjuice
sugars(# 34
Fat(# 1
SFA (g) 0.2 INSTRUCTIONS
MUFA (# 0.1 Add aIIofthe ingredients to a large bowland toss
PLTA (g) 0.3 Iightly to m ix. Splenda or stevia can be added for
omega-3(# 0.13 addi
tionalsweetness.
omega-6(g) 0.19

fNotela flrbs fa:s

@
 5 M inute M eals 23

@ Tabouli
PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:6

This healthfuland nutritious M edi

terranean salad is an excellent accom panim entto
mostmeals,and a greatwayto incorporate som e Ieafygreens and monounsaturated
fats into yourdiet.

NUTRITIONAL INFORM ATION INGREDIENTS '

PER SERVING
l cucum ber,chopped
Calories(k/<al) 125 2 tom atoes,chopped
Protein (g) 2
Carbohydrates(g) 10 8 scallions(green onions),chopped
fiber(g) 3 1/2 cup fresh m intIeafs,chopped
sugars(g) 5
2 cups fresh parsley,chopped
Fat(g) 10
SFA (g) 1 lclovegarlic,chopped
MLTA (g) 7 4 tbsp olive oiI
PUFA (g) 1
Omega-3(g) 0.1 1/2 cup Iemonjuice
Omega-6(g) 0.9 Salt& pepper,to taste

@ INSTRUCTIONS
Combine everything together in a Iarge bowland
toss untilm ixed com pletely.

K K
Pm lein Carbs
K
n ts

@
24 5 M inute M eals

Bars Snacks,and Shakes

,
@
We have provided a series of recipes below for quick meals on the go,including
protein bars,snacks and shakes. These are perfectformeals on the go,when you
don'teven have time to reheata 'real'mealinthe microwave.Theyare also greatfor
adding calories to your diet between meals.However,don't make the mistake of
replacing too many ofyourrealm eals with bars and shakes.Even though they are
healthy,youstillneed veggies,fruit,and proteinfrom whole foodsources.

Peanut B utter Fudge Bars

PREP TIM E:S M INUTES # DIFFICULW :U SY # SERVINGS:4

Ifyou Iike the health benefits of flax,but can'tstand the taste ofthe oil,this recipe
com bines flax with chocolate and peanut butter for a tried and true taste
com bination. The sim plicityand ease ofthese bars m akes them an instant hit.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
4 scoops chocolate protein powder
Caloriestk/call 283 2/3 cupflaxmeal
Protein(g) 29
4 tablespoons chunky naturalpeanutbutter
Carbohydrates(g) 11
fiber(g) 6 W cup water
*
sugars(g) 2
Fat(g) 15 Splenda,to taste
SFA (g) 3
M UFA (g) 5 INSTRUCTIONS
PUFA (g) 6
omega-3(g) 2.9 Mix everything together in a Iarge bowland start
omega-d(g) 2.9 stirring. Atfirst,it willseem Iike it's not enough
water, but keep stirring, and it will eventually
becom ea stickyblob ofdough.
If you have to,add som e water 1 tablespoon at a
tim e. Divide the m ixture in fourequalportions,and
put them into separate pieces of plastic wrap,
shaping into a barwithin the wrap.
Putthe bars into the fridge,orstore them in the
freezer. You can eatthem chilled,oreven frozen,or
you can eat itrightoutofthe bowlwith a spoon if
Pr- in Carb. fals
you're feeling im patient.

@
 5 M inute M eals 25

@ B edtimeSnack
PREP TIM E:5 M INUTES # DIFFICULW :EASY # SERVINGS:1

W e've not only devised a way to make cottage cheese taste great,but we've also
added a healthy dose of essentialfatty-acids from peanuts and flax,togetherwith
fiberto ensure thatyou getaIIthe nutrition you need during the wee hours ofthe
night.

NUTRITIONAL INFORMATION INGREDIENTS '

PER SERVING
W cup Iow fatcottage cheese (2%)
Calories(k/cal) 364 2 tbsp flax m eal
Protein(g) 44
Carbohydrates(g) 14 l tbsp naturalpeanutbutter
fiber(g) 5 l scoop chocolate w hey protein with casein
sugars(g) 6
Fat(g) 16
SFA (g) 4 INSTRUCTIONS
MUFA (g) 6 This one is truly designed forthe tired and weary
PUFA (g) 5 who want nothing to do with a complex recipe that
omega-3(g) 2.2 requires cooking and cleaning. W e've made i t
omega-6(g) 2.8 sim ple - grab a bowland a spoon,puteverything in
@ it,and stiruntilyou have a sm ooth texture.

K K M
Freteln Carbs Fats

@
26 5 M inute M eals

TheSuperShake @
PREP TIM E:5 M INUTES # DIFFICULW :U SY # SERVINGS:1

Greens+ is a greatsupplementthatyou'llsee more and more ofin the future. The

problem is thatwhen you mix itwith wateralone,ittastes,well,grassy.W e've found
a way to make ittaste great,and to incorporate it into a fullmeal-on-the-go.This
shake provides a berry fix,in a delicious,refreshing shake with added metabolism
boosting protein andthe wonderfulbenefitsofgr $
eens.
NUTRITIONAL INFORMATION INGREDIENTS
PER SERVING l scoop vanilla m ilk protein
Caloriestk/call 470 lserving Greens+
Protein(g) 42
Carbohydrates(g) 18 2 tbspflaxseeds (or4 tbspflax meal)
fiber(g) 10 1/2 cup nonfatplainyogurt
sugars(g) 4
Fat(g) 28 Splenda orstevia,to taste
SFA (g) 4
MUFA (g) 8 1 cup m ixed berries (strawberries, blueberries,
PUFA (g) 14 blackberries)
omega-3(g) 5.7 1 cup ice
omega-6 (g) 8.2
l cup water
3 tbsp m ixed nuts @

* Preleln Carbs Fats

INSTRUCTIONS
Add the protein powder, Greens+, flax seeds,
yogurt,protein,Splenda,berries,ice and water into
a blender,in thatorder. Blend on m edium -high for
abouta m inute,untilsm ooth and cream y.
Use as Iittle wateras possible fora thick shake. If
yourblenderwon't m ix,then add l tbsp ofwaterat
a time untilitbegins blending properly.
Add the m ixed nuts and blend for an additional15
seconds,justuntilthe nuts have been crushed and
stillprovide a crunchytexture.

@
 5 M inute M eals 27

@ ChocolatePeanutButterShake
PREP TIM E:5 M INUTES # DIFFICULW :U SY # SERVINQS:1

This one is great to satiate a sweett00th,withoutgetting a big dose of fats and

sugars together. Instead,a healthy dose of protein and monounsaturated fats is
provided in a nice frosty package.

NUTRI
TIONAL INFORM ATION INGREDIENTS
PER SERVING
1 cup Carb CountdownTM dairy beverage,Chocolate
Calories(k/cal) 402 2%
Protein(g) 35 W cup cottage cheese,2%
Carbohydrates(g) 17
fiber(g) 3 2 tbsp naturalpeanutbutter
sugars(g) 8 11
/2cup ice
Fat(g) 23
SFA (g) 7 Splenda,to taste
MUFA (g) 9
PUFA (g) 6
omega-3(g) 0.02 INSTRUCTIONS
omega-6(g) 4.6 Add aIIofthe ingredients to a blenderand proceu
on medium to high for 30 seconds,untilsm ooth
@ and cream y

K K K
Proiein Carby Fats

@
28 5 M inute M eals

PeanutButterscotchShake @
PREPTIM E:S M INUTES # DIFFICULR :FASY # SERVINGS:1

Combining peanut butterand butterscotch really makes this shake sing,and brings-
outthe nutty flavorofflax seeds.The Peanut Butterscotch shake is sui table forany
tim e outside ofthe post-workoutw indow,and is particularly usefulforan end-of-the-
day EFA boost.

9
NUTRITIONAL INFORM ATION INGREDIENTS
PER SERVING
lscoop chocolate whey
Calorieg(k/cal) 414 1/3 cup Iowfatcottage cheese
Protein (g) 41
Carbohydrates(g) 21 2 tbsp flax seeds
fiber(g) 8 ltbsp naturalpeanutbutter
sugars(g) 5
Fat(g) 19 ltbsp sugarfree instantJeII
-0,butterscotch flavor
SFA (g) 4 Splenda,to taste
M LTA (g) 6
PUFA (g) 8 l cup ice
Omega-3(g) 4.4 I/4 cup water
Omega-6(g) 3.3
INSTRUCTIONS @
Add ingredients to blender, and blend until
thoroughly m i
xed. Startwith m inimalwater,adding
1 tbsp at a tim e until desired consistency is
reached.

lN- G Carbs Fats

@
 5 M inute M eals 29

@ AlmondCoconutShake
PREP TIM E:5 M INUTES # DIFFICULR :U SY # SERVINGS:1

The taste harmony ofalmond and coconuthas Iong been known by candy makers.
Now you can enjoythese two flavorswithoutaIIthesugar,and withwheyproteinfora
balanced m eal.

NUTRITIONAL INFORMATION INGREDIENTS

PERSERVING
l scoop chocolate whey protein
Calories(k/cal) 351 1 cup chocolate 2 % Carb Countdown dairy
Protein(# 37 beverage
Carbohydrates(g) 11
fiber(g) 5 6 alm onds
sugars(g) 5 ltbspgrated coconut
Fat(g) 19
SFA (g) 11 Splenda,to taste
MUFA (g) 5 W tsp alm ond extract
PUFA (g) 2
l cup ice
Omega-3(g) ()
Omega-6(g) 1.1
INSTRUCTIONS
* Com bine allof the ingredients except the alm onds
in a blenderand process on medium-high forabout
a m inute, untilthe shake is sm ooth and creamy.
Add the almonds and process on Iow,justuntilthey
are chopped butnotentirel
y pulverized.

Protein Ccrbs Fais

@
30 5 M inute M eals

MixedBerryShake @
PREP TIM E:5 M INUTES # DIFFICULW :EASY # SERVINGS:1

Berries are an incredible source of antioxidants,and should not be neglected in any

healthydiet.Thisshake provides a berryfix,togetherin a delicious,refreshing shake
with,youguessed it,protein.

NUTRITIONAL INFORM ATION INGREDIENTS 9

PER SERVING
l cup frozen strawberries
Calories(k/cal) 382 1/2cup frozen blackberries
Protein(g) 31
Carbohydrates(g) 64 W cup frozen blueberries
fiber(g) 10 1/acup nonfatplain yogurt
sugars(g) 53 l scoop vanilla whey protein
Fat(g) 3
SFA (g) 1 ltbsp honey
MUFA (g) 1 l cup ice
PUFA (g) 1
Omega-3(g) 0.2
Omega-6(g.) 0.3 INSTRUCTIONS
Add ingredients to blender, and blend until
thoroughly m ixed. Startwith m inimalwater,adding @
1 tbsp at a tim e until desired consistency is
reached.

K K K
Protein Carbs n -

*
 5 M inute M eals

@ StrawberryBananaShake
PREP TIM E:5 M INUTES # DIFFICULR :EASY # SERVINGS:1

The wonderfulflavors ofstrawberries and banana marry wellin this great-tasting,

easy-to-make shake. Fresh strawberries are suggested below,and we encourage you
to use them when they're in season. Otherwise,frozen straw berries are always a
convenientwayto enjoyone ofMotherNature's mostdelicious foodsyear-round.
%
NUTRITIONAL INFORM ATION INGREDIENTS
PER SERVING
1 m edium banana
Calories(k/cal) 356 l cup strawberries
Protein(g) 32
Carbohydrates(g) 55 l cup skim m ilk
fiber(g) 6 l scoop strawberrywhey protein
sugars(g) 45
Fat(g) 3 l cup ice
SFA (g) 2 Splenda,to taste
MUFA (g) 1
PUFA (g) 0.3
Omega-3(g) 0.1 INSTRUCTIONS
Omega-6(g) 0.1
Add ingredients to blender, and blend until
* thoroughly m ixed. Startwith m inim alwater,adding
1 tbsp at a tim e until desired consistency is
reached.

K K M
IN- in Carbe Fats

@
32 5 M inute M eals

A pple C innam on S hake @

PREP TIM E:5 M INUTES # DIFFICULW :U SY # SERVINGS:1

Toasted wheatgerm balances the flavorofapples and cinnamon,and brings your

favorite oatm ealflavorrightinto yourcup.

NUTRITIONAL INFORMATION INGREDIENTS

PER SERVING
l scoop vanillavwhey protein
Calorieg(k/cal) 339 1 cup applesauce,unsweetened
Protein(g) 27
Carbohydrates(g) 56 ltspground cinnamon
fiber(g) 6 2 tbsp toasted w heatgerm
sugars(g) 42
Fat(g) 3 l tbsp honey
SFA (g) 1 l cup ice
M UFA (g) 1
PUFA (g) 1
Omega-3(g) 0.1 INSTRUCTIONS
Omega-6(g) 0.8
Add ingredients to blender, and blend until
âX thoroughly m i
xed. Startwith m inim alwater,adding
1 tbsp at a tim e
reached. untildesiredconsi
stencyi
s @

K K K
Protein C.arbm n ts

*
 5 M inute M eals 33

@ ApricotYogurtShake
PREP TIM E:5 M INUTES # DIFFICULW :U SY # SERVINGS:1

Apricots Iend themselves to the creamy tartness ofyogurtquite well. Combined into
a shake,this makes a refreshing mealperfectfora hotsum merday.

NUTRI
TIONAL INFORMATION INGREDIENTS 4
PER SERVING
10 dried apricot halves
Calories(k/cal) 330 lcup nonfatplain yogurt
Protein(g) 37
Carbohydrates(g) 42 l scoop vanilla whey protein
fiber(g) 4 l cup ice
sugam (g) 38
Fat(g) 2 Splenda orstevîa,to taste
SFA (g) 1
MUFA(# 1 INSTRUCTIONS
PUFA (g) 0.1
Omega-3(g) 0 Add ingredients to blender, and blend until
Omega-6(g) 0,04 thoroughlym ixed. Startwith m inimalwater,adding
1 tbsp at a tim e until desired consistency is
reached.
@

@ K K K
Prolein Cœbe Fats

*
34 5 M inute M eals

Ready,Set ...Cook! @
Precision Nutrition 5 M inute M eals has now served you with 30 delicious recipes
spanning breakfast,savory meatand fish meals,side dishes,and sweetsnacks and
deserts - aIIprepared in 5 m inutes orIess!
Feeling stressed and don'thave 30 m inutesto spare cooking? Fine,then open this
book,close youreyes and pointto any random reçipe. In five m inutes,you'llhave a
gourmetmealsuitable foranyone wanting to im prove body composition,health,and
perform ance.
You askedforit,and we produced it:the easiestwayto getgreatnutri
tionfast.