Lean Body Recipes

VOLUME 1
LEAN BODY RECIPES

Lee Labrada
CEO/Founder, Labrada Nutrition
IFBB Pro Bodybuilding Hall of Fame
®
If you want to eat lean and love great tasting food, but don’t have a lot of time to cook...
then this Lean Body® Recipes book download is for YOU!
You can easily prepare these delicious Lean Body® foods in minutes. These recipes are
perfect for busy people with little time for meal preparation. Plus, these great tasting
Lean Body® foods will make it easier for you to stick with your diet plan.
We hope you’ll enjoy these Lean Body® Recipes in good health!
Yours for a Lean Body,
Breakfast Lean Body® French Toast – by Derek Howes

Lean Body® Pancakes – by Derek Howes
Banana Blueberry Oatmeal Pancakes – by Kevin Curry
Lean Body® Morning Meal Prep Shake – by Derek Howes
Main Course Easy Slow Cooker Burrito Bowls – by Derek Howes

Mozzarella Grilled Chicken Pizza – by Amy Crowson
Mini Sweet Potato Quiches – by Derek Howes
Herb and Citrus Zucchini Boats – by Becca Mitchell
Chicken Pumpkin Chili – by Derek Howes
Desserts Blueberry Almond Protein Cake Bars – by Nicolette Stramara

Triple Chocolate-Swirl Fudge Brownies – by Nicolette Stramara
No Bake Cheesecake Bites – by Amy Crowson
Raspberries n’ Cream Popsicles – by Nicolette Stramara
Quick-Bake PB and Chocolate Chip Protein Bars – by Derek Howes
Dark Chocolate Protein Mousse – by Nicolette Stramara
Snacks Lean and Green Meal Replacement Shake – by Kevin Curry

Crunchy Peanut Butter – Derek Howes – by Derek Howes
Lean Body® Protein Trail Mix – by Derek Howes
LEAN BODY French Toast
®
Do we need
to say more than protein
FRENCH TOAST to get you to
try this one? Not only do we
pack it with a ton of protein
using our Lean Body® RTD but
we can almost guarantee you’ll
like this even more than
the original!
INGREDIENTS:
2 large Whole Eggs
•
2 large Egg Whites

•
1 /2 tsp. Vanilla Extract

•
1 /2 tsp. Ground Cinnamon

•
1 /2 scoop Your Choice Protein Powder

•
1 /2 cup Lean Body® RTD

•
HOW TO MAKE: WATCH THE VIDEO
(any flavor)
1. In a bowl, combine all the ingredients except the bread.
2. Mix everything together until most of the clumps are gone. 4 -6 Slices Your Choice Bread
•
3. Preheat pan on medium heat and lightly cover with non-stick
cooking spray.
4. Dunk each piece of your bread in the mix and let it sit for
a bit (both sides). TIPS:
Make sure your protein powder
5. Place the bread into the pan and let it cook for around and RTD flavors compliment
1-2 minutes per side. each other!
Top it with a sugar-free syrup!
NUTRITION FACTS Serving Size: 1 French Toast. Makes: 4-6 Servings.
160 5g 18g 3g 7g 11g
CALORIES FAT CARBS FIBER SUGAR PROTEIN
Derek is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as Derek
“The Protein Chef” on his blog and YouTube channel, shows his viewers that food doesn’t need to be boring or repetitive –
it’s all about balance and having the knowledge to change things up. His motto in life is “everything in moderation”, and is
Howes
without question the most important habit he follows.
LEAN BODY Pancakes
®
INGREDIENTS:
1 /2 cup Fat-Free
•
Cottage Cheese
1 large Whole Egg
•
2 large Egg Whites

•
1 oz. Lean Body® RTD (any flavor)

•
or Milk
3 Tbsp. Coconut Flour
•
1 /2 tsp. Ground Cinnamon

•
1 1/2 tsp. Baking Powder

•
1 scoop of Lean Body® MRP Protein Powder

•
(any flavor) HOW TO MAKE: WATCH THE VIDEO
1. Combine all of the ingredients together in a blender

or food processor.
TIPS: 2. Blend or process everything together.
Add into your mix or on

3. Preheat pan on medium heat and lightly cover with
top of your pancakes non-stick cooking spray.
whatever you want!
4. Pour mix to form pancakes.
Make your pancakes thicker
by using less RTD or milk! 5. Cook each side for ~2 minutes.
NUTRITION FACTS Serving Size: (1) 4ʺ Pancake. Makes: 4 Pancakes.
111 3g 8g 3g 2g 13g
Howes
BANANA BLUEBERRY OATMEAL Pancakes
INGREDIENTS:
1 scoop LeanPro8®
•
1 /2 cup Egg Whites

•
(or 3 egg whites)
1 /2 cup Oatmeal
•
(uncooked)
1 /2 medium Banana
•
1 /2 cup Blueberries
•
2 Tbsp. Baking Powder

•
HOW TO MAKE:
1. Place raw, uncooked oatmeal in a blender or food processor
and blend until it becomes a fine flour.
2. Add eggs, banana, protein powder and baking powder and pulse
blend until smooth. Careful not to liquidize with the blender.
3. Toss blueberries into the batter and mix using a spatula
or spoon.
TIP:
4. Place a skillet on medium-high heat and measure out about
1/8 cup batter per pancake.
Add in or substitute with some strawberries
NUTRITION FACTS Serving Size: (1) 4ʺ Pancake. Makes: 4 Pancakes. to get an even more fruitful bite.
109 2g 13g 3g 3g 12g
Kevin’s life changed when he realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced Kevin
diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing his meals, he has learned that
healthy eating is hardly boring and that by making a few adjustments, he could design a diet that could help many achieve
Curry
their fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
LEAN BODY MORNING MEAL PREP Shake
®
INGREDIENTS:
1 Lean Body® RTD (any flavor)
•
or Milk
1 /2 cup Fat-Free
•
Cottage Cheese
6 Tbsp. Pasteurized
•
Liquid Egg Whites
1 /2 cup Rolled Oats
•
1 Tbsp. Peanut Butter

•
1 Banana
•
1 /2 cup Coffee
•
1 scoop of Lean Body® MRP Protein Powder

• HOW TO MAKE: WATCH THE VIDEO
(any flavor) 1. Add all of the ingredients into a blender.

2. Blend everything together. Pour into a glass
Ice
• and enjoy!
TIPS:
Try a frozen banana, but use less ice!
Use cold brew to increase the caffeine!
NUTRITION FACTS Serving Size: 1 Shake. Makes: 2 Shakes.
221 7g 21g 4g 5g 21g
Howes
EASY SLOW COOKER Burrito Bowls
INGREDIENTS:
2 lbs. Chicken Breast
•
2 cans (15.5 oz.) Low Sodium

•
Black Beans
1 jar (24 oz.) Salsa
•
2 cups Frozen Corn

•
1 /2 cup Water
•
1 1/2 tsp. Minced Garlic

•
1 Tbsp. Chili Powder

•
2 tsp. Ground Cumin

•
1 tsp. Cayenne Pepper

•
1. Trim the fat off of your chicken breast and cut them in half. 1 tsp. Oregano
•
2. Layer your chicken on the bottom of your slow cooker.
Black Pepper to taste
•
3. Drain and rinse your black beans then add everything else in.
4. Give it a quick mix to combine your spices while making sure
TIPS:
to keep your chicken submerged before covering.
5. Cover and cook on low heat 7-8 hours or high heat 4-5 hours.
Switch up the temperature
6. Once cooked, take 2 forks and shred up your chicken. with other spices or mild,
Serve and enjoy. medium, and hot salsa!
NUTRITION FACTS Serving Size: 1 Bowl (~18 oz.). Makes: 5 Bowls. If you don’t have all these
spices or want a cheaper
version, you can use:
425 2g 46g 15g 6g 56g 1/2 packet low-sodium
Taco Seasoning Mix.
Howes
MOZZARELLA GRILLED CHICKEN Pizza
INGREDIENTS:
1 lb. Pre-Made Whole Wheat
•
Pizza Dough
1 lb. Chicken Tenders
•
1 tsp. Garlic Powder

•
1 /2 tsp. Himalayan Salt

•
1 /4 tsp. Dried Oregano

•
• 1 cup Jarred Tomato Sauce
8 oz. Fresh Mozzarella

•
1 bunch Fresh Basil Leaves

•
HOW TO MAKE:
1. Preheat oven to 350°F.
2. Cut dough into 4 pieces; rounded into balls. Place on an oiled plate and cover with a warm damp clean cloth. Let rest 30 minutes
at room temperature.
3. Heat an electric skillet to medium-high heat. Stretch out dough into flat discs, place directly on skillet cook for 3 minutes each
side or until brown.
4. Combine the spices in a bowl, add the chicken (toss to coat). Add oil to skillet. Once hot, add chicken
and cook on both sides about 4-5 minutes or until golden brown.
5. Slice mozzarella into 1/4 inch pieces and rip fresh basil leaves into small pieces.
6. Spoon tomato sauce on pizza crust, then add mozzarella slices, chicken.
7. Place in 350°F oven for 5-8 minutes or until the cheese is beginning to melt.
8. Top with fresh basil.
TIP:
NUTRITION FACTS Serving Size: (1) 6ʺ Pizza. Makes: 4 Pizzas.
375 17g 18g 7g 3g 41g

Add your favorite vegetables
CALORIES FAT CARBS FIBER SUGAR PROTEIN to change it up.
Amy Crowson is a self-proclaimed food network addict. She loves cooking simple, clean food using only whole Amy
ingredients. She enjoys taking “not so healthy” recipes and making them healthy. Amy credits her passion for cooking to
her Dad…he was a chef in a past life for sure. Oh…and she says she eats way too many avocados. Amy is also a certified
Crowson
personal trainer and is sports nutrition certified.
MINI SWEET POTATO Quiches
INGREDIENTS:
1 -2 cups Chopped Baby Spinach
•
2 large Whole Eggs

•
• Tbsp. Liquid Egg Whites (3 egg whites)
1 cup Fat-Free Milk (or milk substitute)

•
1 cup Fat-Free Cottage Cheese

•
4 Tbsp. Coconut Flour

•
2 oz. Feta Cheese

•
Black Pepper to taste

•
2 cups of Your Choice of

•
Chopped Vegetables
2 medium Chopped Sweet Potatoes

•
1. Chop up the vegetables and add all of the ingredients into a bowl
(except sweet potatoes, chicken and cheese).
8 oz. Precooked Chicken
•
2. Mix those together.
3. Coat tins with extra virgin olive oil cooking spray. 1 /2 cup Your Favorite Cheese
•
4. Chop sweet potatoes into small pieces and evenly distribute them
into the bottom of the tins.
TIP:
5. Place the chicken on top of the sweet potatoes.
6. Pour egg mixture in tins and top in and top them with your
favorite cheese. My Choice of Vegetables
were onion and red, yellow,
7. Bake them on 350°F for around 35-40 minutes. and orange bell peppers.
NUTRITION FACTS Serving Size: 1 Tin. Makes: 4 Tins.
320 7g 28g 6g 9g 36g
Howes
HERB AND CITRUS Zucchini Boats
Vegetables pack a
powerful nutritional punch,
but did you know they can pack
a ton of flavor? Make this low
carb spin on a classic dish.
These boats are overflowing with
good-for-you foods, have tons
of protein, and will leave you
feeling full and satisfied.
INGREDIENTS:
2 Zucchini
•
• 1 lb. Lean Turkey
• Chopped Red and Yellow Peppers
• Marinara Sauce
• Mozzarella Cheese
• Herb and Citrus Rub
TIP:
1. Preheat oven to 425°F.
2. Cut zucchini in half and hollow out.
For a Tex-Mex variation, switch the 3. Chop the leftovers from the inside of the zucchini.
peppers to jalapeños, and add cilantro.
Use salsa instead of marinara sauce. 4. Heat a skillet over medium-high.
¡Olé! 5. Spray with cooking spray.
6. Season ground turkey, add to skillet and brown.
7. Add veggies to turkey.
8. Place zucchini in a pan, and add a few spoonfuls
of marinara in the bottom of each zucchini.
9. Fill with mixture and sprinkle with cheese.
NUTRITION FACTS Serving Size: 1 Zucchini Boat. Makes: 4 Zucchini Boats. 10. Bake at 425°F for 13-15 minutes.
225 2g 6g 3g 0g 43g
Becca Mitchell is a Certified Personal Trainer, Self Love Advocate, and Mom of 2. She’s the owner of Becca Mitchell Becca
Fitness, specializing in finding balance in fitness, food, and every day life. With food as one of her self-proclaimed
Love Languages, and as a Mom of 2 small children, she learns creative (and delicious!) ways to make her family’s
Mitchell
favorite meals out of healthy, fueling ingredients.
CHICKEN PUMPKIN Chili
INGREDIENTS:
• 3 Tbsp. Olive Oil
• 1 /2 Chopped Yellow Onion
• 1 Chopped Green Bell Pepper
• 4 tsp. Minced Garlic
• 2 lbs. Chicken Breast
•
1 can (28 oz.) Low-Sodium Diced Tomatoes
• 1 can (15 oz.) Pure Pumpkin
• 1 1/2 cups Low-Sodium Chicken Broth

or Water
• 1 /2 Tbsp. Chili Powder

• 1 /2 Tbsp. Ground Cumin
1. Take out a large pot, turn your burner on medium heat, and add • 1 can (15.5 oz.) Low-Sodium Dark Red
in the olive oil.
2. Chop up and sauté the yellow onion, green pepper, and minced
Kidney Beans
garlic once the pot heats up. •
1 can (15.5 oz.) Low-Sodium White Beans
3. Put the mix off to the side. Chop up the chicken breast, and cook
the chicken in your pot for around 5-10 minutes.
4. Drain the beans and add the rest of the ingredients into the pot.
5. Mix everything together, cover, and let it simmer for 30 minutes.
NUTRITION FACTS Serving Size: 1 Bowl. Makes: 6 Bowls. TIPS:

Add other vegetables or
499 8g 55g 18g 10g 52g spices to change things up!
CALORIES FAT CARBS FIBER SUGAR PROTEIN Top it with some light brown sugar!
Howes
BLUEBERRY ALMOND PROTEIN Cake Bars
INGREDIENTS:
4 Egg Whites
•
1 /4 cup Plain Yogurt
•
1 cup Blueberries (divided)
•
1 /2 cup All-Natural Almond Butter
•
1 /2 tsp. Vanilla Extract
•
1 tsp. Butter Extract
•
1 1/2 scoops Lean Body® Naturally
•
Sweetened Vanilla Whey Protein Powder
1 cup Almond Meal Flour
•
1 cup Oat Flour
•
1 /2 cup Xylitol (or sweetener of choice)
•
1 tsp. Baking Powder
•
HOW TO MAKE:
1. Preheat oven to 350°F and line a 9x9 inch baking dish with parchment paper.
2. Combine egg whites, yogurt, 1/2 cup blueberries, almond butter, and extracts in a blender or food processor. Blend until
completely smooth.
3. Add protein powder, almond meal flour, oat flour, xylitol, and baking powder to a mixing bowl. Stir together.
4. Pour liquid ingredients into the bowl of dry ingredients and stir until well combined. Stir in remainder 1/2 cup of blueberries
into batter.
5. Pour batter into baking dish and smooth down with a spoon.
6. Bake in the oven for 22-26 minutes, or until center is cooked. Slice into 16 squares and serve immediately.
NUTRITION FACTS Serving Size: 1 Square. Makes: 16 Squares.
157 8g 16g 3g 2g 8g
Nicolette’s belief is just because you’re eating healthy doesn’t mean you need to restrict your sweets. Her passion Nicolette
began in the kitchen, baking desserts for others and her drive to live a healthy lifestyle blended with her baking skills.
Now she loves to create mouthwatering desserts, from cupcakes and cookies to cheesecakes and pies that deliver
Stramara
healthy, protein-packed flavors!
TRIPLE CHOCOLATE-SWIRL Fudge Brownies
INGREDIENTS:
1 1/2 scoop Lean Body® Naturally
•
Sweetened Chocolate Whey Protein Powder
1 /4 cup Almond Meal Flour
•
1 /2 cup Coconut Flour
•
1 /4 cup Cacao Powder
•
1 /2 cup Splenda® or Xylitol
•
1 tsp. Baking Powder
•
1 /2 cup Sweet Potatoes, peeled,
•
cooked, and mashed (about 4 oz.)
1 /4 cup Coconut Oil, Melted
•
HOW TO MAKE:
1. Preheat the oven to 325°F. Line an 8x8 inch square baking dish
3 Egg Whites
•
with parchment paper and spray with cooking spray. Set aside. 1 /2 cup Plain Greek Yogurt
•
2. Add in all of the brownie ingredients, except for the chocolate
chips, to a blender or food processor. Blend the batter until it 1 /4 cup Walden Farms® Maple Syrup
•
is completely smooth. Scrap the bottom and sides of mixer to
ensure the batter is well combined. Stir in chocolate chips. 1 /2 cup Gluten-Free Sugar-Free
•
3. Spoon brownie batter into prepared baking dish and smooth Chocolate Chips
down with a spoon. Bake in the oven for 34-38 minutes.
Remove from the oven and let cool for at least 30 minutes.
4. Slice brownies into 16 even pieces. If desired, melt chocolate
chips and white chocolate chips to drizzle on top of each brownie TIP:
square. Serve and enjoy. Add optional toppings:
chocolate chips or white chocolate chips, to taste.
NUTRITION FACTS Serving Size: 1 Brownie (without drizzle).
Makes: 16 Brownies.
108 6g 8g 4g 1g 6g
Stramara
NO BAKE Cheesecake Bites
INGREDIENTS:
1 cup Graham Cracker Crumbs
•
4 Tbsp. Unsalted Butter

•
(melted)
1 (8 oz.) Package Plain
•
Cream Cheese, Room Temperature
1 /4 cup Plain Nonfat Greek Yogurt
•
1 1/2 Tbsp. Raw Honey

•
1 /2 Tbsp. Lemon Juice

•
Chopped Fresh Fruit

•
HOW TO MAKE:
1. Spray a muffin tin (use 6 muffin spaces) with baking spray and set aside.
2. Crust – Combine the graham cracker crumbs and melted butter and stir until well mixed.
3. Spoon mixture evenly into the bottom of 6 muffin spaces. Press down using the back
of a spoon to pack it in. Place the pan in the freezer to firm the crust.
4. Filling – Using a hand mixer, mix cream cheese, Greek yogurt, raw honey, and lemon
juice until smooth.
5. Add a large Tbsp. of cream cheese filling to each muffin space on top of the graham
cracker crusts. Smooth down the tops.
6. Top with fruit. TIP:
7. Cover the pan and return to the freezer for approximately 15-20 minutes until Blend blueberries or strawberries
cheesecake filling is firm. into the yogurt before freezing to
make a fruity cheesecake.
8. Use a spoon to loosen the edges and serve.
NUTRITION FACTS Serving Size: 1 Cheesecake Bite. Makes: 6 Cheesecake Bites.
249 16g 24g 4g 3g 5g
Amy Crowson is a self-proclaimed food network addict. She loves cooking simple, clean food using only whole Amy
ingredients. She enjoys taking “not so healthy” recipes and making them healthy. Amy credits her passion for cooking to
her Dad…he was a chef in a past life for sure. Oh…and she says she eats way too many avocados. Amy is also a certified
Crowson
personal trainer and is sports nutrition certified.
RASPBERRIES N’CREAM Popsicles
You won’t believe
how simple it is to make these
refreshing popsicles that contain no
added artificial dyes or food coloring.
Yes. That vibrant red color comes from
freshly pureed raspberries that are
mixed together with a creamy vanilla
protein layer to create a equally
beautiful and delicious protein
popsicle.
INGREDIENTS:
3 cups Raspberries
•
2 Tbsp. Honey
•
3/4 cup Unsweetened
•
Almond Milk (divided)
2 scoops Lean Body® Naturally
•
HOW TO MAKE: Sweetened Vanilla Whey Protein Powder
1. Blend raspberries, honey, and 1/4 cup milk in a food processor
(or blender) until smooth. What you will need:
2. In a mixing bowl, whisk together the remainder of almond milk
and protein powder until smooth. 8 standard
•
3. Fill each popsicle mold half of the way up with pureed Popsicle Molds
raspberries.
4. Fill the remainder of the molds with milk mixture until it 8 Popsicle Sticks
•
reaches the top. Give each a little stir to slightly combine
the two mixtures.
5. Place the popsicle sticks into the mixture, cover each mold,
and freeze for at least 6 hours. (I ran the popsicle molds under TIP:
warm water for a few seconds to help remove the popsicles from Popsicle molds, either
the molds.) stainless steel or plastic, can easily
be found to purchase online.
NUTRITION FACTS Serving Size: 1 Popsicle. Makes: 8 Popsicles.
132 8g 15g 2g 8g 7g
Stramara
PB AND CHOCOLATE CHIP Protein Bars
QUICK-BAKE
Baked Protein Bars

that take 6 ingredients or
less to make and 5 minutes
to prep are here! Pick your
flavor, choose your toppings,
and enjoy these delicious
homemade bars!
INGREDIENTS:
2-3 scoops Labrada 100% Whey
•
(LeanPro8® is delicious too!)
1 /4 cup Coconut or Almond Flour

•

•
4 oz. Fat-Free Cream Cheese

•
4 cup Unsweetened Almond Milk

•
1. Add all of the ingredients into a bowl and mix
TIP:
them together.
2. Take out a baking pan, line it with some parchment
paper, and add the mix in.
Top them with some
nuts, chocolate chips, 3. Press down to evenly flatten out the mix in the pan.
or anything else that
you can think of!
4. Bake on 350°F for around 10 minutes.
5. Cut into 10 squares when slightly cooled.
NUTRITION FACTS Serving Size: 1 Bar. Makes: 10 Bars.
123 7g 5g 1g 2g 10g
Howes
DARK CHOCOLATE PROTEIN Mousse
This easy, decadent,
and protein-rich mousse
takes around 10 minutes to
make. It’s a perfect dessert for
any special occasion, or
can be eaten as a sweet
snack, too!
INGREDIENTS:
4 scoops Lean Body® Naturally Sweetened
•
Chocolate Whey Protein Powder
2 ripe Avocados, peeled and pitted

•
1 /2 cup Coconut Milk

•
1 /3 cup Dark Cocoa Powder

•
1 /4 cup Maple Syrup

•
HOW TO MAKE: Topping: Fresh Raspberries

•
1. Place all ingredients in a food processor.
2. Blend until smooth, stopping to scrape the bowl a few times

to ensure everything is well combined.
3. Spoon 1/3 cup of mousse into serving bowl and top

with raspberries.
TIP:
It’s delicious
without fruit
as well!
NUTRITION FACTS Serving Size: 1/3 cup with 3 Raspberries.

Makes: 9 Servings.
184 9g 17g 5g 8g 13g
Stramara
LEAN AND GREEN MEAL REPLACEMENT Shake
INGREDIENTS:
1 scoop Lean Body® Protein
•
1 cup Chopped Kale

•
1 /2 small Avocado
•
1 /3 Banana
•
1 /4 cup Pineapple
•
3 Strawberries (raw or freshly frozen)

•
small Bundle of Wheatgrass (.25oz)

•
1 /4 cup Water and Ice (add more or less

•
for desired thickness)
Optional Ingredients:
HOW TO MAKE:
1 /4 cup Uncooked Oatmeal (heartiness)
•
1. Add ingredients to a blender
1 /2 Celery Stalk
• and mix until smooth.
2. Adding oatmeal is optional

if you would like to pack in
TIP: more complex carbohydrates.

It also makes the shake
Instead of using ice, you can freeze the thicker and more filling.
strawberries, pineapples or banana and use
those to chill your shake.
NUTRITION FACTS Serving Size:1 Shake. Makes: 1 Shake.
470 17g 54g 14g 14g 28g
Kevin’s life changed when he realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced Kevin
diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing his meals, he has learned that
healthy eating is hardly boring and that by making a few adjustments, he could design a diet that could help many achieve
Curry
their fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
CRUNCHY Peanut Butter
Not only is peanut butter
fun to make but it’s even more
fun when you pack it with different
flavors and even more protein! Grab
your peanuts, your choice flavor
Lean Body® Meal Replacement
Powder, a couple jars, and
you’re ready to up your
peanut butter game!
INGREDIENTS:
16 oz. Unsalted Peanuts
•
Pinch of Salt
•
2 Tbsp. Honey
•
6 Tbsp. Coconut Oil

•
4 scoops of Lean Body® MRP

•
Protein Powder (any flavor)
1. Melt your coconut oil and combine all of the ingredients
together in a food processor or powerful blender.
2. Process or blend everything until smooth. TIPS:

Not processing or blending? Add in more coconut oil!
Add in pieces of a Lean Body®
Protein Bar!
NUTRITION FACTS Serving Size: 1 Tbsp. Makes: 50 Tbsp.
87 7g 3g 9g 1g 4g
Howes
LEAN BODY PROTEIN Trail Mix
®
INGREDIENTS:
1 /2 cup Pumpkin Seeds
•
1 /2 cup Dry Roasted Edamame

•
1 /4 cup Almonds
•
Love trail mix
1 /4 cup Pistachios
• but hate the price
tag? Make your own
at home packed with
1 /2 cup Dried Fruit
•
protein for half
the price!
Protein Clusters:
•
2 Tbsp. Semi-Sweet Chocolate Chips

•
1 oz. Milk or Milk Substitute

•
1 scoop of Labrada Protein Powder

• HOW TO MAKE: WATCH THE VIDEO
(Lean Body®, LeanPro8®, or 100% Whey) 1. Make your protein clusters by melting and mixing
the peanut butter, chocolate chips, and milk together
1 /2 cup Rolled Oats
• either in the microwave or on the stove.
2. Mix in the protein powder and rolled oats.
TIPS: 3. Shape your protein clusters however big you want

them, place them on a baking sheet, and put them in
the freezer until frozen.
Use whatever kind of dried fruit you want.
Change up the flavor of your clusters by 4. Add all of the ingredients together (including your
using another flavor protein powder! protein clusters) inside a bag and shake until mixed.
NUTRITION FACTS Serving Size: ~5 Tbsp. Makes: 10 Servings.
164 8g 13g 3g 3g 9g
Howes
FREE DOWNLOADABLE PDF!
Nutrition & Exercise Guide

Your Program to a Newer, Leaner You!
IF THEY DID IT... SO CAN YOU!

The Lean Body Transformation Program is
an easy-to-follow, step-by-step plan that will
help you get into the best shape of your life.
If you’re frustrated with diets and gimmicky
exercise programs, then here’s your chance
to have a guide that really works!
HOW TO EAT
Over 38 pages of nutrition tips where you will learn
how to eat to obtain your ideal body. With a full
grocery list, this guide will help you choose the right
foods for your Lean Body® meal plan. You’ll also receive
a sample daily meal plan to help get you kickstarted.
HOW TO EXERCISE
This program contains a step-by-step daily home or
gym training program which will enable you to take out
the guesswork of what exercises to perform and when.
Plus, you will receive examples of correct form of each
exercise so you can get maximum results.
100s of RECIPES & ARTICLES

Gain access to hundreds of delicious recipes, as well
as a library of motivation, nutrition, training, and
supplement articles that will help you reach all your
fitness and nutrition goals.
EXERCISE VIDEOS
Over 150+ exercise videos at your fingertips.View
on a desktop, tablet or mobile device to help you w
ith
your Lean Body workout program.
®
Free Program!
Download at:
labrada.com/leanbodyguide
#leanbodyrecipes
LabradaNutrition Labrada_NTRN LabradaNutrition LabradaNutrition

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www.LeanBody.com www.Labrada.com
333 Northpark Central Drive, Houston, TX 77073 U.S.A. | 800.832.9948 | 281.209.2137
© Copyright 2019 Labrada Nutrition, Inc.

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Lean Body Recipes - Volume 1 PDF

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VOLUME 1

Breakfast Lean Body® French Toast – by Derek Howes

Main Course Easy Slow Cooker Burrito Bowls – by Derek Howes

Desserts Blueberry Almond Protein Cake Bars – by Nicolette Stramara

Snacks Lean and Green Meal Replacement Shake – by Kevin Curry

2 large Egg Whites

1 /2 tsp. Vanilla Extract

1 /2 tsp. Ground Cinnamon

1 /2 scoop Your Choice Protein Powder

1 /2 cup Lean Body® RTD

NUTRITION FACTS Serving Size: 1 French Toast. Makes: 4-6 Servings.

160 5g 18g 3g 7g 11g

CALORIES FAT CARBS FIBER SUGAR PROTEIN

2 large Egg Whites

1 oz. Lean Body® RTD (any flavor)

1 /2 tsp. Ground Cinnamon

1 1/2 tsp. Baking Powder

1 scoop of Lean Body® MRP Protein Powder

1. Combine all of the ingredients together in a blender

TIPS: 2. Blend or process everything together.

Add into your mix or on

NUTRITION FACTS Serving Size: (1) 4ʺ Pancake. Makes: 4 Pancakes.

CALORIES FAT CARBS FIBER SUGAR PROTEIN

1 /2 cup Egg Whites

2 Tbsp. Baking Powder

109 2g 13g 3g 3g 12g

CALORIES FAT CARBS FIBER SUGAR PROTEIN

1 Tbsp. Peanut Butter

1 scoop of Lean Body® MRP Protein Powder

(any flavor) 1. Add all of the ingredients into a blender.

NUTRITION FACTS Serving Size: 1 Shake. Makes: 2 Shakes.

221 7g 21g 4g 5g 21g

CALORIES FAT CARBS FIBER SUGAR PROTEIN

2 cans (15.5 oz.) Low Sodium

2 cups Frozen Corn

1 1/2 tsp. Minced Garlic

1 Tbsp. Chili Powder

2 tsp. Ground Cumin

1 tsp. Cayenne Pepper

1 tsp. Garlic Powder

1 /2 tsp. Himalayan Salt

1 /4 tsp. Dried Oregano

• 1 cup Jarred Tomato Sauce

8 oz. Fresh Mozzarella

1 bunch Fresh Basil Leaves

375 17g 18g 7g 3g 41g

2 large Whole Eggs

•  Tbsp. Liquid Egg Whites (3 egg whites)

1 cup Fat-Free Milk (or milk substitute)

1 cup Fat-Free Cottage Cheese

4 Tbsp. Coconut Flour

2 oz. Feta Cheese

Black Pepper to taste

2 cups of Your Choice of

2 medium Chopped Sweet Potatoes

320 7g 28g 6g 9g 36g

CALORIES FAT CARBS FIBER SUGAR PROTEIN

• 1 lb. Lean Turkey

• Chopped Red and Yellow Peppers

• Herb and Citrus Rub

HOW TO MAKE: WATCH THE VIDEO

CALORIES FAT CARBS FIBER SUGAR PROTEIN

1. Combine all of the ingredients together in a blender

TIPS: 2. Blend or process everything together.

(any flavor) 1. Add all of the ingredients into a blender.

• 1 cup Jarred Tomato Sauce

• Tbsp. Liquid Egg Whites (3 egg whites)

• 1 /2 Chopped Yellow Onion

• 1 Chopped Green Bell Pepper

• 4 tsp. Minced Garlic

• 2 lbs. Chicken Breast

• 1 1/2 cups Low-Sodium Chicken Broth

1. Add all of the ingredients into a bowl and mix

2. Blend until smooth, stopping to scrape the bowl a few times

3. Spoon 1/3 cup of mousse into serving bowl and top

2. Adding oatmeal is optional

TIPS: 3. Shape your protein clusters however big you want