Meal Prep Ebook

ANTI-FAD DIETING
THE TRUTH BEHIND

SUCCESSFUL
AND SUSTAINABLE
FAT LOSS
LIFT.NET
Copyright 2016 by LIFT LLC. All rights reserved.
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Published by LIFT, LLC.
First edition: September, 2016
Limit of Liability and Disclaimer of Warranty:
The information provided within this eBook is for general informational purposes only. While we try to keep
the information up-to-date and correct, there are no representations or warranties, express or implied, about
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ANTI-FAD DIETING
LIFT.NET THE TRUTH BEHIND SUCCESSFUL & SUSTAINABLE FAT LOSS 01
Introduction
contents 03
The Swinging Pendulum of the Diet Industry 04
The Problem with “Diets” 05
Enable Mode Fat Burn 06
Here is a Real-World Example 08
ACTION STEPS 08
Making Dieting Easy Though Automation 09
Introducing the Meal Prep 11
ACTION STEPS 12
Tracking Body Weight Progress Properly 13
Taking Things to the Next Level – Macros 14
ACTION STEPS 16
Now Go Eat Whatever You’d Like! 17
Stretch Your Calories with Meal Frequency and Timing 19
ACTION STEPS 19
Lock It in: Ending Your Successful Diet Gracefully 20
Items to Make Your Life Easier 21
IN CLOSING 21
Daily Meal Plan for Lucy 22
Week Grocery List Based on Daily Meal Plan for Lucy 23
Meal Prep Recipes 24
ANTI-FAD DIETING
Introduction
W
hen searching to learn about anything in this industry,
you’ll quickly discover endless amounts of new lingo
and rules to learn along with the personal opinions and
anecdotes of the authors. Then, “new information”
comes out – and with it an entirely new set of diet rules
– sometimes in exact opposition of the last big diet
trend.
To make matters worse, trends spread quickly through

opportunists looking to be the first to market a new product or
to be the guru connected to this “new” information.
Now, if you’re already a seasoned dieter using flexible dieting,
This book isn’t new information. It’s the tried and true stuff that macros, meal timing, meal prepping, and the like, put this book
fitness competitors – the individuals that compete against other down! You probably don’t need any additional book smarts from
lean and muscular people – have been using for awhile. me. Just get out there and keep practicing what you already
know works!
What you will get is an actionable guide, and the purpose of this
guide is to do just that – guide you! It’s not a “fad diet” or a “get With that being said, if I can help just one person learn one thing
fit quick” scheme. It will, however, take you through the entire to apply to his/her journey, then the months I spent writing this
process of techniques that show you how to set up your own
book will have totally been worth it. To all our subscribers,
“new diet” while still eating the foods you enjoy. You’ll also
followers, and friends out there, old and new, thank you for the
learn how to make this whole dieting thing fit into your lifestyle.
gift of your support. I only hope this guide can begin to repay
you for the time and attention that you’ve given to me. Thanks!
ANTI-FAD DIETING
THE SWINGING PENDULUM OF THE
Diet Industry
T
he fitness industry is one of extremes, and diets are no
exception. We go through phases of demonizing groups of
foods while glorifying others. After some years of
stagnation, we decide that the old advice we were given was
all wrong, and now the opposite is, in fact, the truth. Not so
long ago, dietary fat was to be avoided at all costs, causing
carbohydrates to fill its role in our diets. Now, the opposite
is true. Eventually, we are bound to see another
“correction.” These trends work the way pendulums do:
swinging back and forth between two extremes, spending
very little time in balance.
To make things more confusing, there are passionate success

stories in both camps. Why? These diets place very little emphasis
on the basic key factor that makes all the difference: if you take in
more calories than you burn, you’ll gain weight.
ANTI-FAD DIETING
THE PROBLEM WITH
“Diets”
A
s alluded to in the last section, fad diets are
determined to beat around the bush, avoiding the real
reason the diet could be effective. This is what makes
them new and unique – a shiny object syndrome for
dieters that have not come to terms with the facts.
That is, if these diets are successful, it is because they
place the dieter in a “calorie deficit” – meaning the
dieter is eating fewer calories than his or her body
burns over a period of time.
If you currently hold strong diet restriction beliefs, this book

isn’t going to argue that all calories coming from all foods
are equal or that you should eat whatever you want. It’s not
going to argue for or against your favorite eating style,
whether that’s Paleo, Mediterranean, pescetarian or the
Standard American Diet. What it will argue is this: if you’ve
had trouble rapidly dropping body fat in the past, it’s time to
seriously start considering more than just what you’re
consuming but how much you’re consuming.
ANTI-FAD DIETING
ENABLE MODE
Fat Burn
A
lthough this semi-cheesy title might instantly bring up
thoughts of fat loss miracle ads and pills, that’s not where
this is going at all. In fact, I’m not even going to promote
coconut oil, crazy workouts or belly burning waist belts.
This is where we get down to business about the one thing that’s
going to make the difference –the one thing that dieters overthink
and that others try to repackage and sell in unique ways. That is –
drum roll please – dieting through thoughtful energy
consumption!
But, somehow, you probably already knew that you’d be told that
eating less reduces fat. What you might not realize is that it
doesn’t have to be as painful and miserable as you think.
Through some cool tricks you’re about to discover, you’ll learn
how to lose weight without starving yourself or avoiding guilty
pleasures, but let’s not get too ahead of ourselves. Like I said, this
is the bit that makes the difference, so it’s in your best interest to
understand it front and back.
ANTI-FAD DIETING
ENABLE MODE
Fat Burn
Before we begin talking about numbers, you must understand that, although we are
using numbers that sound extremely precise and rigid, these numbers are only
meant to be your guides – very useful guides – but they may need to be slightly
modified based on your own personal body type.
Let’s begin! The first important number to understand is your estimated total daily
energy expenditure, or TDEE. This intimidating acronym is simply how many calories
you should burn daily to maintain the same body composition.
Why is this number so important? It gives you a fairly accurate number that you can
use to create your diet plan. Want to lose weight? Then you’ll want to eat fewer
calories than this number. Want to gain weight? Eat a little more. It sounds simple,
but it’s essential.
We recommend consuming 15% to 20% less in calories for weight loss and
increasing calorie consumption by 5% to 10% for weight gain.
We have created a simple calculator for determining your personal TDEE so that you can begin forming a customized diet plan. The calculator
provides additional important information that you will learn about in a following chapter to step up your dieting to the next level. However, in
the meantime, let’s use it for the sole purpose of finding your TDEE and for selecting your goal of either weight loss or weight gain to determine
what we’ll call your “daily calorie goal.” Keeping your daily calorie intake close to your daily calorie goal will be key in your dieting success.
You can view the calculator here: lift.net/macro-calculator
ANTI-FAD DIETING
HERE IS A REAL-WORLD Lucy’s characteristics are as follows:
Example
Female
5’4”
32 years old
140 pounds
Works a desk job
Doesn’t exercise (for burning extra calories)
H
er goal is to lose weight, and she finds that her TDEE, or calorie maintenance to hold her current body weight, is 1531 calories
per day. She’s willing to take a mildly aggressive calorie cut of 20% to drop fat quickly.
This puts Lucy’s daily calorie goal at 1225 calories.
Before we move on, if you can only take away one new strategy from this book, the following is the one: as Lucy loses weight
weekly, she recalculates her TDEE every so often, based on her new body weight, because her daily calorie goal will continue
to change.
If you’re worried about the possible trouble and time you’ll have to go through in counting calories, don’t be. Soon, you’ll
discover tricks of the trade that make this process quick and easy after only a small initial investment of time.
ACTION STEPS
• Weigh yourself first thing in the morning after visiting the restroom
• Calculate your TDEE, or calorie maintenance number
• Use the macro calculator or manually subtract 20% from this number to find your daily calorie goal
• Write down your daily calorie goal number
ANTI-FAD DIETING
MAKING DIETING EASY THOUGH
Automation
L
et’s talk about how to make your dieting easy and less
time-consuming while allowing you to keep your
sanity. After you start using a few of these techniques,
you’ll be shocked at how easy these “advanced” diet
techniques can be.
STEP 1:
Use a free online food tracking website or app to start uncovering the details of your favorite foods. This can include anything from home-cooked
meals to restaurants to your morning latte. The important thing is tracking everything, including snacks, salads, and juices.
Services such as MyFitnessPal have improved over the years and already include many of the foods you’re currently eating. I would not
recommend manually entering custom foods unless you are an absolute perfectionist and cannot accept anything else. Maintaining as
little friction as possible is best so you can quickly get started and progress toward your goals with little effort.
Once you have a full day’s worth of food logged, you’ll be able to get a good idea of which foods you may want to eat more or less of to
better suit your daily calorie goal. You will also be able to quickly re-add those same foods for easier food logging in the future. Later, you’ll
learn how combining this knowledge with meal prepping will allow you to quickly pump out complete custom-made, diet-friendly meals
like a diet food factory, all at once and that last days.
ANTI-FAD DIETING
MAKING DIETING EASY THOUGH
Automation
STEP 2:
Measure your homemade foods accurately through weighing. You
might be able to get by with using volume measuring tools, like
cups and spoons, but weighing your foods will give you extra
precision. Small inaccuracies can add up and sabotage your diet
STEP 3:
goals, leaving you wondering what went wrong.
The key is to stay consistent and always track your foods,

especially if you’re eating differently from one day to the next.
One of the most common mistakes that knowledgeable dieters Make meal preparation a habit. The simple truth is that the
make is becoming overconfident in their food estimations. You’ll more “good” meals you have on hand, the less meals you’ll eat
see it everywhere – men overestimate their calories and complain that ruin your daily goals. These meals will make your life
they cannot gain weight or muscle. Women and men that much easier because they take far less time to create
underestimate the calories they are consuming and wonder why (think assembly line), and you’ll easily be able to calculate
they are not losing weight on a diet. For this reason, it’s best to what’s in each ready-to-go container whenever you need a
make tracking an automatic habit along with your meal prepping. meal. We’ll go into greater detail on this in later chapters.
ANTI-FAD DIETING
INTRODUCING THE
Meal Prep
SCHEDULE OUT TIME
M
ost meal preppers recommended picking one day
out of the week to prep your meals for the upcoming
week. The most popular is #mealprepsunday – but it
can be any day you choose.
On your meal prep day, schedule out a few hours to meal

prep. As you get the hang of it, you’ll find yourself needing
less time. In the following chapter, we’ll outline several
tips to help you save time during your meal prep.
START YOUR PREP

Make sure your meal prep containers and all kitchen utensils are clean and ready
to be used. Depending on the recipes you chose for the week, you may need
several different containers. Wash all of your veggies and any fruits. Chop up the
produce that you will not be using for cooking and store it in your refrigerator.
Bring out the cutting board, knife, and anything else you might need. Start prepping
your carbs, meats, veggies, and any other foods you need to start cooking!
ANTI-FAD DIETING
INTRODUCING THE
Meal Prep
GET COOKING
I
t is recommended to start with carbs since they
generally take the longest to cook. Meats in a
slow cooker usually take around 5 hours to fully
cook, so get those started early in the day. If you
don’t want to pre-cook all of your food on one
day, you can marinate your meats in advance and
throw them in the freezer until you need them.
There are several different ways to go about

cooking your meals – using the stove top, oven,
slow cooker, and more. You’ll end up finding
ACTION STEPS
your preferred choices after experimentation.
• Sign up for a free food tracking service, such as the MyFitnessPal website or app
• Buy yourself an accurate food scale
• Order some simple, meal prep containers
lift.net/containers
ANTI-FAD DIETING
TRACKING BODY WEIGHT PROGRESS
Properly
A
s with most things, it’s important to properly track your body’s progress along the way.
That way, you’ll be able to make good judgment calls on whether or not you should adjust
your consumption. Here’s what you’ll need to do. It’s simple!
1. Weigh yourself each day at the same time. It’s recommended that you do this first thing in
the morning after a visit to the restroom. This allows for more accuracy as you’re not
throwing off the scale with any food or water consumed.
2. Track your daily morning weight one way or another. You can use a scale that syncs to
your smartphone or old-fashioned pen and paper.
3. Every 7 days, calculate your weekly body weight average. Simply take the numbers you’ve
Note: If you are doing proper weight
recorded over the last seven days, add them together, and divide by 7 to get your average
weight. It’s important to understand that you will always have daily fluctuations where the
training (as you should!) it’s very
scale jumps up and down from day to day. This is normal, and the reason why we don’t possible that you are building lean
focus on daily numbers, focusing instead on weekly averages, is to gauge progress. muscle at the same time you are
losing fat, which is a great thing –
Like I said, don’t worry too much about what the scale is saying day to day. There are too many good for you! In this case, you may
factors involved to determine a straight line of progression, and it’s normal to fluctuate on a find using additional measurement
daily basis. Compare your weekly averages to get a more accurate representation of how your tools useful, such as body fat
progression is going. Once you have a few weeks of data to compare, you can then adjust your testing and progress pictures.
food intake by 2–5% incrementally, if necessary.
ANTI-FAD DIETING
TAKING THINGS TO THE NEXT LEVEL
Macros
B
y now, you should have a very good understanding of the basics. We have
covered the most important factor in body weight changes as well as how
to determine proper food intake and discover what’s in your foods,
keeping track of it all, and how to know if you’re on the right track.
Now, you probably have some questions, and you’re better prepared to go
another step deeper. Hopefully, you’re feeling confident to take control of
your own food choices, and these next sections will help you get even more
out of your “diet” and give you more control and freedom.
Since you’ve made it this far, it’s time to address your questions:
“You haven’t even told me what foods to cut out of my diet yet! I can’t just eat anything and expect to lose weight!”
“All calories are not created equal!”
“My friend did (diet name) and lost/gained (result) and never tracked anything!”
“But (diet guru name) says I can’t eat (food name) or it will turn to fat.”
“How many meals per day should I be eating? And at what time?”
“Doesn’t lowering my calories put my body into ‘starvation mode’ and force my body to save fat?”
Whoa! That’s a lot of questions, so let’s start discussing some of them by introducing the next topic.
ANTI-FAD DIETING
Macros
First, I will not argue that, as long as it fits in your goal, you should eat
S
540 straight meals of McDonalds or Twinkies, Nutty Bars, and
R B
CA
powdered donuts, even though study after study has proven that
subjects lose fat regardless of diet composition – so long as a calorie
deficit is maintained. The main reason for this is because of something
called macronutrients.
Macronutrients, or the energy makeup of your foods, are an important

consideration. Some foods have preferred ratios that will help fight
hunger, save precious muscle mass, and may increase the amount of Enough numbers and facts. Let’s get right into how this is
calories you burn. Understanding macros will allow you to get the most going to benefit you. Now, when you hear all these fitness
out of your daily diet, making sustainable fat loss much easier. gurus defending their cheesecake meal, saying “if it fits your
macros” (IIFYM), you’ll know how they are able to stay in
Macronutrients are broken down into: great shape while being able to enjoy foods that are usually
off limits.
Protein Fat Carbohydrates
This is because a calorie isn’t just a calorie – we break up our
The calories that make up your food are categorized under these
macronutrients. Some macronutrients also contain more calories than
total daily calorie goal into specific macro goals. This is
others when compared gram for gram. For example, fats are the highest
where IIFYM comes from. From this point on, we’ll be okay
at 9 calories, followed by alcohol at 7. Protein and carbohydrates each with eating the food if it fits your macros.
contain 4 calories per gram.
ANTI-FAD DIETING
Macros
It’s recommended that you focus on protein first because you’ll want to make sure
your intake is high enough to preserve lean muscle. Holding onto your muscle
through a diet is very important in managing your weight long term due to the
muscles’ fat burning effects, even at rest. Protein is also thought to reduce hunger far
longer than any other macronutrients, making it a useful staple in every meal, to
avoid overeating.
There is a lot of strong evidence recommending 1 to 1.4 grams per pound of lean
body mass while running a diet. To keep this number more simple, most people
round to 1 gram of protein per 1 pound of body weight.
No pencil and paper required; we’ve made figuring all this out very easy with our
macro calculator, so check it out here: lift.net/macro-calculator
ACTION STEPS
The calculator will recommend target macros for your fats and carbohydrates, so I’ll
be brief on those and let you get to work on calculating your macros. In short, it’s
recommended that you keep your carbohydrates relatively high if you are an athlete
because of the performance benefits you may see. Whatever you decide, the • Start keeping track of your weekly body weight average
research shows that so long as you’re in a caloric deficit and your protein intake is
kept high, you will not notice any significant difference regarding whether you • Calculate your macros by using the macro calculator at
manipulate carbs or fats in your diet plan. lift.net/macro-calculator
• Ensure your protein intake is up to par (around 1 gram per
Let’s take a look at our example, Lucy, and her macros:
pound for most cases)
Protein: 98 grams Fat: 49 grams Carbs: 98 grams
ANTI-FAD DIETING
NOW GO EAT WHATEVER
You’d Like!
B
efore you go out and get yourself shopping carts full of whey protein and fat-free ice cream, here are some recommendations on
food choices. Yes, so long as you stick to your daily macronutrient targets, you should lose or gain weight accordingly. However,
some foods are more nutritious than others and contain more minerals and vitamins. These are referred to as micronutrients. You
may find it’s a good idea to eat for volume because you’ll stay full longer without packing in the calories.
Here’s a short list of recommended food choices:
Avocados Greens (chard, collard greens, Bell peppers Brussels sprouts Cabbage, spinach,
kale, mustard greens) lettuce, broccoli
Egg whites (they Mushrooms Baked potatoes Sweet potatoes Berries

expand when beaten)
ANTI-FAD DIETING
NOW GO EAT WHATEVER
You’d Like!
Low-fat yogurt Eggs Seeds (flax, pumpkin, Beans (garbanzo, Lentils,
sesame, sunflower) kidney, navy, pinto) peas
Almonds, cashews, Barley, oats, quinoa, Salmon, halibut, cod, Lean beef, lamb, Chicken, turkey
peanuts brown rice scallops, shrimp, tuna venison
There are also some foods you may want to avoid making staples due to their higher
than expected amounts of calories and low helpfulness in appetite suppression:
• Recovery shakes • Milk • Fruit juice
• Packaged health foods (protein bars, snacks, etc.) • Dried fruits like raisins
ANTI-FAD DIETING
STRETCH YOUR CALORIES WITH MEAL
Frequency & Timing

T
his could be the final puzzle piece that, without it, would otherwise
make following your diet too difficult to manage. That is, controlling 150
your meal timing to fit your lifestyle and hunger. KCAL
In the past, you’ve probably heard that it’s recommended to eat many small
meals per day, but now there’s plenty of evidence suggesting dieting doesn’t
have to be that way. This means you can choose a meal frequency based
entirely on your preferences, and you’ll suffer no consequence for doing so.
If you’re anything like me, you may not be very hungry in the morning. A cup
of coffee is enough to hold me over for a while, pushing my allowable macro
goal into a smaller window later into the day. Now, I can enjoy a larger, more
satisfying dinner with friends and family.
ACTION STEPS
•
Decide what foods you would like to build your diet
Maybe you have an event later in the day where you know there’ll be food. If around, fitting them into your macronutrient goals.
•
you plan correctly, you could still eat like a normal human being during the Determine how many meals per day you would
event by consuming little or nothing before and after the event. Simple prefer and begin calculating foods to create your
changes like this add up to significant increases in diet compliance because own custom meal plan.
there are far fewer moments and foods that are off limits. •
Consider throwing out food items lying around the
You may also prefer the feeling of eating fewer, larger, more satisfying meals
house that you know could make reaching your
versus smaller meals. The good news is that meal frequency is up to you. macronutrient goals difficult or impossible.
ANTI-FAD DIETING
LOCK IT IN: ENDING YOUR SUCCESSFUL
Diet Gracefully
I
n bodybuilding circles, there’s a phrase used called “metabolic damage,” which
suggests that after long periods of caloric deficit, the body’s metabolism slows
down to a state that’s undesirable and can lead to easy weight gain.
The suggested solution to this problem is to run what is called a reverse diet. The reverse
Repeat until you reach your maintenance level of
diet is used at the end of a low calorie diet to slowly raise the body’s metabolism, thus the
calories, making sure to watch for any weight gain
amount of food one can eat, while keeping body fat close to the post-diet level.
along the way to your TDEE.
This should allow you to drastically increase your food intake while keeping the lean body
fat levels you achieved when dieting. If, while weighing yourself frequently, you find that
your weekly average weight or especially body fat
To do this, you’ll want to slowly increase your carbohydrate and fat caloric intake by 10%
levels jumping up quickly, you may want to scale
each week or every two weeks while closely monitoring your weight with a scale.
back the rate at which you’re increasing your intake.
For somebody ending a diet with a daily calorie goal of 1500, 10% would look like the Alternatively, if you are losing weight (this can
following: happen), you can bump up your rate of increase
Week 1: Add an additional 150 calories daily by including 35 grams of carbs slightly.
Week 2: Stay at this level of intake The goal is to be as lean as possible while
Week 3: At this point, you can decide to add on another 150 calories of fat by consuming as many calories as possible. This way,
including 16 grams of fat daily you’ll have an easier time retaining your body fat
Week 4: Stay at this level of intake levels and a more lenient diet next time because you
Week 5: Add another 150 calories by including 35 grams of carbs will be able to lose weight while eating more food.
ANTI-FAD DIETING
ITEMS TO MAKE YOUR
Life Easier
H
ere’s a list of common diet accessories designed to make your
life easier and your diet more successful:
1. Meal prep containers (You can be awesome and support us by

buying ours if you like! lift.net/containers)
2. Food scale
3. Meal prep bag: if you pack your meals, this will save you lots of
daily frustration! (You can check out ours here! lift.net/bag)
4. Digital scale: you don’t need to get fancy, but these smart scales
are great for tracking progress. They sync with your smartphone
and can also estimate your body fat levels.
IN CLOSING
I sincerely hope I did a good job in serving you with this information and that you took away at least
one actionable item. By now, you should have a strong foundation that will allow you to go out and
create your own diet success story. All that’s left is to get going and to stick with it! Good luck!
If you’re feeling generous at this point and would like to support us while getting some amazing
stuff, check out our meal management and lifting products!
ANTI-FAD DIETING
DAILY MEAL PLAN
for Lucy
BREAKFAST (229 CALORIES, 10 GRAMS OF CARBS,
6 GRAMS OF FAT, 36 GRAMS OF PROTEIN)
1
/4 cup chopped onions — 15 Cal, 4 carbs, 0 fat, 0 protein
1/2 cup spinach — 3 Cal, 1 carb, 0 fat, 0 protein
1 cup mushrooms — 15 Cal, 2 carbs, 0 fat, 2 protein
3 egg whites — 144 Cal, 3 carbs, 0 fat, 33 protein
DINNER (446 CALORIES, 47 GRAMS OF
0.5 tbsp unsalted butter — 50 Cal, 0 carbs, 6 fat, 0 protein
CARBS, 13 GRAMS OF FAT, 33 GRAMS
LUNCH (562 CALORIES, 53 GRAMS OF CARBS, OF PROTEIN)
28 GRAMS OF FAT, 30 GRAMS OF PROTEIN) 5 ounces wild salmon — 200 Cal, 0 carbs, 9 fat, 28 protein
3/4 cup cooked brown rice — 162 Cal, 34 carbs, 1 fat, 4 protein
Chicken thighs — 260 Cal, 0 carbs, 19 fat, 21 protein
1 cup steamed green beans — 44 Cal, 10 carbs, 0 fat, 3 protein
1/4 cup chopped onions — 15 Cal, 4 carbs, 0 fat, 0 protein
0.25 tbsp unsalted butter — 25 Cal, 0 carbs, 3 fat, 0 protein
1 cup broccoli — 31 Cal, 6 carbs, 0 fat, 3 protein 2 tbsp mango salsa — 25 Cal, 6 carbs, 0 fat, 0 protein
3/4 cup cooked brown rice — 162 Cal, 34 carbs, 1 fat, 4 protein DAILY TOTAL = 1237 CALORIES,
0.5 tbsp unsalted butter — 50 Cal, 0 carbs, 6 fat, 0 protein 110 GRAMS OF CARBS, 47 GRAMS
2 tbsp teriyaki sauce — 30 Cal, 12 carbs, 0 fat, 2 protein OF FAT, 99 GRAMS OF PROTEIN
ANTI-FAD DIETING
WEEK GROCERY LIST BASED ON
Daily Meal Plan for Lucy
2 cartons of eggs Unsalted butter Fresh spinach Fresh mushrooms 4 large onions Fresh broccoli
3.5 pounds Teriyaki sauce 4 pounds 4 pounds 2 mangos 1 bunch of cilantro

chicken thighs brown rice wild salmon
3 Roma tomatoes Lemon juice Fresh green beans
ANTI-FAD DIETING
MEAL PREP
Recipes
VEGGIE EGG WHITE OMELETTE – 1 SERVING
– FITS INTO 1 MEAL PREP CONTAINER
INGREDIENTS:
• 0.5 tbsp unsalted butter • 3 egg whites
• 1/4 cup chopped onions
• 1 cup mushrooms
•
•
1/2 cup spinach
Salt and pepper to taste
RECIPE
DIRECTIONS:
1. Chop all of your veggies and set them aside.
2. Separate 3 egg whites from the yolks or measure out 3 egg whites.
3. Heat butter in skillet.
4. Add chopped veggies and cook until translucent.
5. Add egg whites.
6. Cook egg whites with veggies to your liking.
7. Add salt and pepper to taste.
Calories per serving: 229

Carbs: 10
Fat: 6
Protein: 36
ANTI-FAD DIETING
MEAL PREP
Recipes
TERIYAKI CHICKEN WITH VEGGIES AND RICE
– 1 SERVING – FITS INTO 1 MEAL PREP CONTAINER
RECIPE
INGREDIENTS:
• 0.5 tbsp unsalted butter • 4 ounces chicken thighs
• 3/4 cup cooked brown rice • 1/4 cup chopped onions
• 1 cup broccoli • 2 tbsp teriyaki sauce
• Salt and pepper to taste
DIRECTIONS:
1. Cook rice according to the package directions.
2. Cut chicken into cubes and set aside.
3. Heat butter in a skillet.
4. Chop all veggies and sauté in skillet until translucent.
5. Remove veggies from skillet.
6. Add chicken cubes to skillet and cook fully.
7. Place all cooked ingredients into a single container & top with teriyaki sauce.

Carbs: 53
Fat: 28
Protein: 30
ANTI-FAD DIETING
MEAL PREP
Recipes
SALMON WITH MANGO SALSA – 1 SERVING
– FITS INTO 2 MEAL PREP CONTAINERS
INGREDIENTS:
• 0.25 tbsp unsalted butter • 5 ounces wild salmon
RECIPE
• 3/4 cup cooked brown rice • 1 cup steamed green beans
• 2 tbsp mango salsa • Salt and pepper to taste
DIRECTIONS:
1. Cook rice according to the package directions.
2. Steam the fresh green beans.
3. Heat butter in skillet to medium heat.
4. Add salmon skin side down to skillet.
5. Turn heat to low.
6. Flip salmon when cooked halfway through.
7. Once fully cooked, place over the rice and top with mango salsa.
ANTI-FAD DIETING
MEAL PREP
Recipes
MANGO SALSA
INGREDIENTS:
• Half a fresh mango • 1 roma tomato
• 1/4 onion • 1/4 cup fresh cilantro
• 1 tbsp lemon juice
RECIPE
DIRECTIONS:
1. Chop all ingredients and combine in a bowl
2. Season with salt and pepper to taste

Carbs: 47
Fat: 13
Protein: 33
ANTI-FAD DIETING
MEAL PREP
Recipes
LEMON GREEK CHICKEN WITH OLIVES & ARTICHOKES
– 4 SERVINGS – FITS INTO 4 MEAL PREP CONTAINERS
Remove oil for a lower fat option
INGREDIENTS:
RECIPE
• 1 lb boneless, skinless chicken • 5 oz package of cherry tomatoes
• 1/2 cup pitted Kalamata olives • 1/2 can quartered artichoke hearts
• 1.5 tbsp lemon juice • 1 tbsp olive oil
• 1/2 tbsp dried thyme • 1 1/2 tsp minced garlic
• 1/4 tsp sea salt • 1/4 tsp black pepper
DIRECTIONS:
1. Preheat oven to 425 degrees.
2. Slice tomatoes and olives.
3. Cut chicken into pieces. Season with salt and pepper and place in a 9x13 pan.
4. Combine all veggies.
5. Mix with salt, pepper, thyme, lemon juice, garlic, and olive oil.
6. Pour veggie mixture over chicken.
7. Bake for 35–40 minutes.
Calories per serving: 261 Carbs: 11

Fat: 11 Protein: 28
ANTI-FAD DIETING
MEAL PREP
Recipes
TURKEY STUFFED PEPPERS – 4 SERVINGS –
FITS INTO 4 MEAL PREP CONTAINERS
Remove egg yolk for a lower fat option
INGREDIENTS:
RECIPE
• 1 lb ground turkey • 4 bell peppers (color choice is yours)
• 1/2 cup chicken broth • 1/4 cup uncooked quinoa
• 1/4 cup diced red onion • 1 can drained fire roasted tomatoes
• 1 large egg • 1 tbsp Italian seasoning
DIRECTIONS:
1. Preheat oven to 375 degrees.
2. Cook quinoa according to directions with broth.
3. Combine uncooked ground turkey and whisked egg.
4. Add onions, Italian seasoning, & ¼ of the fire roasted tomatoes to the quinoa & mix.
5. Add quinoa mixture to the ground turkey.
6. Place bell peppers in a baking dish and fill with completed turkey mixture.
7. Top each pepper with remaining fire roasted tomatoes.
8. Cover with foil and cook for 45 minutes.

Fat: 21 Protein: 30
ANTI-FAD DIETING
MEAL PREP
Recipes
CHICKEN & EGGPLANT SKILLET WITH TOMATO & SPINACH
– 4 SERVINGS – FITS INTO 4 MEAL PREP CONTAINERS
INGREDIENTS:
• 1 lb boneless, skinless chicken • 1 medium-sized eggplant
• 5 ounces shiitake mushrooms • 6 ounces baby spinach
• 1 sweet onion
• 2 tbsp olive oil
•
•
15 oz can fire roasted diced tomatoes
1 tbsp Italian seasoning
RECIPE
• 1 tbsp fresh basil • 1 tsp minced garlic
• Salt and pepper to taste
DIRECTIONS:
1. Chop all of your veggies and set them aside.
2. Heat a large skillet on medium heat with olive oil.
3. Sauté garlic until browned.
4. Add onions and eggplant. Sauté for about 5–6 minutes.
5. Add cubed chicken and sauté until thoroughly cooked.
6. Add spinach and mushrooms and sauté until spinach is wilted.
7. Add can of drained tomatoes, seasoning, and basil.
8. Sauté for 5 minutes and enjoy!

Fat: 10 Protein: 31
ANTI-FAD DIETING
MEAL PREP
Recipes
CHIPOTLE STYLE SHREDDED CHICKEN –
2 SERVINGS – FITS INTO 2 MEAL PREP CONTAINERS
Remove oil for a lower fat option
INGREDIENTS:
• 1 lb boneless, skinless chicken breasts
• 1 can diced fire roasted tomatoes
•
•
1 yellow onion
4 oz can diced green chilies RECIPE
• 1 tbsp olive oil • 1 tsp minced garlic
DIRECTIONS:
1. Get your slow cooker ready! Add all ingredients except chicken into your
slow cooker and mix.
2. Place chicken breasts on top of your mixture and submerge.
3. Cook on low for 5 hours.
4. Remove chicken with a slotted spoon and shred.
5. Top chicken with the remaining juices from the slow cooker and enjoy!

Carbs: 10
Fat: 13
Protein: 54
ANTI-FAD DIETING
THANK YOU
FOR TAKING THE TIME TO
CHECK OUT OUR BOOK!
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ANTI-FAD DIETING
MEAL PREP
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ANTI-FAD DIETING

THE TRUTH BEHIND

No part of this book may be used or reproduced in

Published by LIFT, LLC.

First edition: September, 2016

Limit of Liability and Disclaimer of Warranty:

To make matters worse, trends spread quickly through

To make things more confusing, there are passionate success

If you currently hold strong diet restriction beliefs, this book

The key is to stay consistent and always track your foods,

On your meal prep day, schedule out a few hours to meal

START YOUR PREP

There are several diﬀerent ways to go about

Macronutrients, or the energy makeup of your foods, are an important

Here’s a short list of recommended food choices:

Egg whites (they Mushrooms Baked potatoes Sweet potatoes Berries

Frequency & Timing

1. Meal prep containers (You can be awesome and support us by

3.5 pounds Teriyaki sauce 4 pounds 4 pounds 2 mangos 1 bunch of cilantro

3 Roma tomatoes Lemon juice Fresh green beans

Calories per serving: 229

Calories per serving: 562

Calories per serving: 446

Calories per serving: 261 Carbs: 11

Calories per serving: 395 Carbs: 17

Calories per serving: 288 Carbs: 18

Calories per serving: 398

If you’d like to support us and get some amazing products,

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