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Prn( sil N ut ii n i ri c n rto

5 M i u te n
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@ 2005, enc Lnk,I AI rgh s r ser ed.You may no copy shar orditi e Sci e i nc. I i t e v t , e s rbut
t s wor i any f m at or m edi wi t expr wrten consent of Sci hi k n or a th he ess it ence Li nk,

Ioot.opreh/iruoiuecttasiner.m n rre F anridt tnn i,nc l@ hbrdo cpad r t sp si i qr oase o ai b s c

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5 Mi nute M eal s

@ .

Pr csi Nu rtoni FieMi tsorL s e i on tii n v nue es

W hy i i t m o r i cal f s s t hat st ecpes l or eemi y hundr ngl eds o i edi s, difc t f ngr ent fiul
pr aton t epar i echni ques, and i r i t ar about as easy t f l as t nst uctons hat e o ol ow he

manualort half hat fconnec ed en erai t t t nmen c t you hav i y I n r t en er e n our i g oom? vi
W e don' r l know . Thatwas m or ofa r orcalqueston. t eal y e het i i But wih Pr si Nut ii ther s no assem bl r r , t eci on rton, e' y equied.

L ook, know i' t we ts ough t fnd t m e t m ak f f y s f W e' hear i al o i i o e ood or our el. ve dt l . u ' I e good hom e cooked m eal bu who h tm e t sl e ov t e s o d ov l s, t as i o av er h t ve aI day? The best I can do i a del sandwi at I I s i ch unch and t out akedi nnen' '

u J ' hav a gr t body t i Ihad tm e t c 'd I e ea oo f i o ook and di t hav t wor 40 dn' e o k
hour a week.' s ' u H These peopl who obsess overt r di don' know what i s lke t do e hei et t t' i o r wor ' eal k.'

u :Isee t som e ofyourr pes t hat eci ake 30 m i es t pr nut o epar Idon' have e. t

tme f t ,so I j t goi t keep c i do r i or hat ' us m ng o hokng wn ubber nuk y ed chi en br t and pl n oat . I' cool Ij s hol my nose and ck eas s ai meal ts , ut d
swalow.' l '

Orwor se:

u ' e' no way lc do t s.F ge i. f Ther s an hi or t t ' ' Sound f ii ? M ayb y v hear y f i am l ar e ou'e d our rends and c l ol eague m ak si i s e ml ar ex ses. Orm ay y v m ade t sam e e us y sel. The gener per ep i cu be ou' e he xc es our f al c ton

i t ea ig 5- tmes perdayi damn tme c sumig. 0fcour e, hi ob ec i i s hat tn 8 i s i on n s t s j ton s

sr t teng hened byt e f tt tmos peopl t nkeatn healhyi pr tyborn t h ac ha t e hi ig t s et ig, oo.

Butar eihero t e obec i tue? Can' eatn healhybe qui an fav f ? e t f hes j tons r t ig t ck d l orul (t Kichen hat s,bewar we'eaboutt burty bubbl ) er e, r o s our el
You beti can! t

We k you'e no used t cooki f y sel. Re aur s, as f j nt and now r t o ng or our f st ant f t ood oi s,
pr pack e- aged f choies may be yourpr ered f e rgh now bu - I ' f e i ood c ef r ar i t t ets ac t y know be t . Per aps y r makng bad ea i deci ons bec se y don' ou ter h ou'e i tng si au ou t

tnyueoteora yuonod hkorgtm tpprorwf . i v i ee o

5 M i e M eal nut s

W el wha i we wer t t ly t t s Pr si Nu r i 5 M i t M eal gui l , tf e o el ou hat hi eci on t i on t nu e s de has dozens of r pes that t eci ake 5 m i es or I t pr nut ess o epar and ti t 'lt i e ps hatl rm

hour perweekfom y f pr ar ton tmet l s r our ood ep a i i al f

Per aps y r maki bad ea i deci on bec se y f unc orabl i t e h ou'e ng tng si s au ou eel omf t e n h
kichen. Look, we know that at som e tm e or anot you t i a r pe f om a t i her red eci r

c book orfom y gr ook r our andmo h ' sec e r i st and wer If,a f hour t ers r t ecpe ash e e t ew s lt ,s andig i a flh kt a er t n n i y ichen wih a di t at I t t sh h ooked I e i shoul be s v t i t k d ered o prsoner r hert an di i s at h nner gu t Le us b t fr t say i' no your f t es s. t e he ist o , ts t aul.
M ost cook books f ocus on the ar off t ood pr esent i f pr essi aton or of onalcooks. Si nce you'e Ikel nota pr eu i r i y of onalcook,nordo you car t m uch f f e hat or ood pr esent i aton

ona dai basi i' no wondery go I t l y s,ts ou t os . And p h er aps y r maki bad e i deci on bec se t f ou'e ng atng si s au he oods you c ge an t
pr ed f you si pl t epar or m y aste bet than any healhy sel ti you' had i the ter t ec ons ve n past.

Regar es o y r on f s ec i f dl s f our eas s or el tng oods t atdegr y body y healh, h ade our , our t and y peror our f manc Itu ag n be avoie o r e, e s ai c f eason.You c make gr t ig, an eat astn
healhy m eal and you can m ake t t s, hem qui y! I f ckl n act,that' what t Pr si s he eci on Nut ii r rton esour ar al about ces e I .

l Gour e Nutii we wer ver cons ous ofcr ig o 10O meal t wer n m t rton e y ci eatn ver s hat e gour t qualy y di tt a day o sl ig i t kic t pr e. I f t me i et dn' ake t f avn n he t hen o epar n ac ,
m ost ofthe r pes t eci ake under30 m i es. However t som e f ks,30 m i es i nut ,o ol nut s even t m uch. So we cr ed t s r oo eat hi esour Pr si Nut ii 5 M i e M eal ce, eci on rton nut s.

Each o t meal i t s f tpr f f he s n hi as - ep ood gui r r fv m i t or l s t de equies ie nu es es o

pr epar Som e of t e. hem appear i our Gour et Nut ii book and ot s ar ed n m rton her e

br new. Regar eu ,t 'e aIde gned t meett needs ofy qui - ac and dl heyr I si o he our ck p ed Ies ye. An i y r I ngf e mor meal t ar quik and eas open up i tl f d f ou'e ooki or ven e s hat e c y,
our Super Shake Gui de. M ost of t shakes cont ned t ei t he ai her n ake I t ess han 3 m i es t pr nut o epar e. Got fi m i es t spar Then r l up your sl ve nut o e? ol eeves and m ake your way t t o he kichen f som e Pr si Nut ii qui fxes! t or eci on rton ck-i

5 Mi nute M eal s

@ .

Br aka tMe l e fs as
Br ast hasn' ear t r eakf t ned he eput on as i he m ost i porant m ealofthe day' f ati d t m t ' or

no hi Emer n fom issl t ng. gig r t umber y body i beg ng f yout end t f . , our s gi or o he ast And i' y r ts our esponsi ly t pr de hi qual y nutii t begi t e day on t rgh bit o ovi gh i i t rton o n h he i t
f . oot

S cr bl Eggs and G r am ed eens

PREP TI E:5 M I M NUTES # DI CULR :EASY # SERVI FFI NGS:1
Thi i a st e m ealt i consi enty f s s apl hat s st l ound on our br ast t es. Ther i eakf abl e s

somet ng abou t t t t x ur and nu rtve pr te o t s omel t r l hi t he as e, e t e, tii operis f hi et hat eal y hist sp fr t ng i t mor ng. t he ot i hi n he st ni
Fr spi esh nach wor s t e bes f t s r p Be sur t buy t pr washed bag of k h t or hi eci e. e o he es fesh spi r nach,orbe pr ed t sp a Ito tme ov t e si washi e h I . epar o end o f i er h nk ng ac eaf
I you don' want t bot wih fesh spi f t o her t r nach,you can al use t fozen varet so he r i y.

J tt and dr n i bef e cooki us haw ai t or ng.

NUTRI ONAL I TI NFORMATI ON
PER SERVI NG
'

I NGREDI ENTS

Caois(/ a) lre k cl Prti () oen g Cabo ydae () r h rts g f e () i rg b s a (, ug m g) F tg) a( SA () F g MUF () Ag P A () UF g o g - () me a3 g o g - () me a6 g

48 0 5 8 1 4 4 7 1 2 36 . 45 . 39 . 05 .9 30 .3

ocp3g, r( euan,l oe hl 1eagbaan qiltpsnwo mgEgetso ve) u u-egb t r ee e

4 oz.sm oked t key 'ham ' chopped ur ' F

1 hand ul r spi h ( 1 cup fo en,t f fesh nac or /3 r z hawed and dr ned) ai

1:cup m ushr s,slced / oom i

1 oni chopped /3 on,

l slce f fee cheese i at r

I NSTRUCTI ONS
Sti- y t chopped t key, oni rfr he ur ons, spi nach, and

*
Pr t n Ca bs F a oei r a

m ushr ooms i a skie c ed wih c n spr n l t oat l t ookig ay on medi hi hea f 3 m i t untl t um- gh t or nu es, i he spi nach bec omes dar gr and c k een ondens ed. Add t egg and c he s heese t t e ski e and con i o h lt l t nue

s irn f an addii 2 mi t j t un i t trig or tonal nu es, us tl he

egg ar c s e ooked.

5 Mi nute M eal s

B er y O at eal r m
PREP TI E:5 M I M NUTES # DI CUL :U SY # SERVI FFI R NGS:1

By avoi ng t sugar pi al ofpr - ac di he y t l f s e p kaged i t toat ns an meal ourpr t n- acked , o ei p oat meal l I e y f i f lwihou alt em p yc ore Keepi t c i wi eav ou eelng ul t t l he l , t al is. ng he ookng
ti e shor and Iqui m i malt pr ve the favor and t ur oft oat I your m t i d ni o eser l ext e he s. f oatm eali t t ck f your t es,a I l extr wat or m ik can be added. But s oo hi or ast ie tt a er l

tus u a t c bowlofoat r t s, hik mealwih a good t t e i vas l superort t sl , t ex ur s ty i o he i my

m ushy, over cooked end pr oduct t hat m akes m any peopl shudder to t nk of e hi oatm eal .

NUTRI I T ONAL I NFORMATI ON PERSERVI NG

I NGREDI ENTS l cup r l oat oled s

l cup ski m ik m l Dash sal t Dash ci nnam on

Cao is(/c ) lre k al Pr ti ( o en g)

Ca b dr ts( r ohy ae g)

50 8 4 5
8 3

f r( i g) be s ga s( u r g) F t( a g) S A () F g

1 4 2 0 7 2

MUF ( A#
o g- ( me a6 #

2
2. 1

W cup b res (r or foz y c c o eri fesh r en, our hoie f beri res) Swee ener( t vi orSpl t se a enda)t t t , o as e
l scoop vanil w hey pr ei powder l a ot n

P A( UF g) 3 o ga 3( me - g) 0. 2

I NSTRUCTI ONS
Com bi the oat m ik, sal, and ci ne s, l t nnam on i a n I ge b l M i r ar ow . c owav f one m i t s i, t e or nu e, tr hen m i owave f one addii cr or tonal m i nute. Sti-n t ri he ber i and Spl res enda. Alow the oatm eal t cool l o

*
Po l n Cabs Fal el r s

sl l bef e t pr ei i added. Ver ho i y ght or he ot n s y t o mealc damage pr t n powder c si i t at an o ei , au ng t o

I p and sour Once t oat eali war but not um . he m s m hot,add the pr ei powderand m i com pl el ot n x et y.

5 M i e M eal nut s

@ .

R eesOame l es ' t a
PREP TI E: MI M 5 NUTES ( SOAK OVERNI GHT) # DI CUL :E FFI W ASY # SERVI NGS:1
Oat eal - good. Choc a e p m ol t eanut bu t oa m eal - even beter Thi r i t er t t . s ec pe
expl t one ofthe bestt e har oni i exi ence t pr ois ast m es n st o oduce a m ealthat i quie s t

si pl additve. J tdon' go o boar on t peanu bu t ,as we ar de i m y ci us t ver d he t ter e al ng wih a si fcantam oun ofc bs i t oat al tcom pl fberrc car Spend t gnii t ar n he s, bei ex, i - ih bs. t tme t measur y p he i o e our eanu bu t wih m e t ter t asurng spoon so t t y don' i s ha ou t gr ssl under tmat ho m uc y r addi o y es i e w h ou'e ng.
NUTRI ONAL I TI NFORMATI ON
PERSERVI NG

I NGREDI ENTS
l cup r l oat oled s

Cao is( / a) lre k c l Poti ( r en 8) Cab hy ae () r o drts. g fb r( ie g) s gas() u r g F t( a g) S A () F g

M UF ( A g)

53 0 3 0 6 3 1 2 5 1 5 5
5

1 cup Car Count b down M daiy be age,C T r ver hocol e at

2% 2 t peanutbut er sp t Spl enda orst a,t t e evi o ast

I NSTRUCTI ONS

PUF () Ag 5 o g - () 01 me a3 g . o s - () 34 me a6 g .

Si e - putaI o t i edi t it a bowland mpl I f he ngr en s n o

m i owave f 1 m i e, sti, t cr or nut r hen m i owave f cr or

ano hermi t s i, enoy t nu e, tr and j .

@
K K

Pz el thx ot n vbs Fa s l

5 M i e M eal nut s

Is Bu bryOamel r h le er t a i
PREP TI 5 MI ME: NUTES ( SOAK OVERNI GHT) # DI CUL :U SY # SERVI FFI W NGS:1
W h ' t s,s eel toat i 5 m i es You be ! I j tt es a lte pr pl ng. ats hi t cu s n nut ? t t us ak i l e- anni t
Man peopl avoi s eel t oa s bec se oft c ng tme. Bec e s eel y e d t cu t au he ooki i aus t cut oa s ar br en pars o t whol gr n, he t calc i m e hod t t e ok t f he e ai t ypi ookng t akesabout20
m i es. I can be wel wor h t wai butwe have devi a qui nut t l t he t, sed ckerm et hod.

NUTRI I T ONAL I NFORM ATI ON

PER SERVI NG

I NGREDI ENTS

Caore ( c l l is k/ a) 5 0 2 P en() mti g 3 9 Cab y ae () 7 r oh drts g 8 fb r() ie g 1 6

1 cupst - toat /3 eel cu s 1 t st /8 sp al

2 W cups wat er

ssas( u r#
F tg a ()

1 4
1 2

1 cupoatbr /3 an
ltbsp whol fax seeds e l
12t ci / sp nnam on

SA ( F #

M UF ( A g)
PUF ( A g)

2
3
6

W cup bl ueberis (r en orfe re foz r sh)

lscoop vanil whey pr ei la ot n W t Spl sp enda orst a evi

o ag - () 23 n e a3 g .

o g- ( me a6 #

17 .

I NSTRUCTI ONS

Atni tbef egoi t be com bi st - toat gh or ng o d, ne eel cu s, s tand 2 W cup wa eri a nonstck pan. Brngt al s t n i i o a boi r ov fom heat and co f t ni t I l em e r , , ver or he gh . n t mor n brng t a b lagai add t oatbr he nig, i o oi n; he an, fax s l eeds,and cnnamon. Strt ou y r i i hor ghl, emov e
fr heat, add t beri then the whey when om he res, suf i enty cool Add t Spl fci l . he enda t sweet t o en he m i a It e. x itl

Pm el Csz ot n l bs Fae s

5 M i e M eal nut s
h y

B r Por i an r dge
PREP TI E:5 M I M NUTES # DI CULR :FASY # SERVI FFI NGS:1

Her i a quik,eas mealt tc be pr ed i t o f m i owav You' geta es c y ha an epar n he fi ce cr e. l l Ito fberi t sone, be pr ed f a sur i ngl fli bowl pori o f i n hi so epar or prsi y i ng l of rdge.
NUTRI ONAL I TI NFORMATI ON
PER SERVI NG
'

I NGREDI ENTS

Cao is(/ a) lre k c l Pr ei ( ot n g) Cabo yd ae ( r h rts g) fb r() ie g

30 8 36 64 21

1/2 c oatbr up an 1/3 c wheatbr up an

2 t fl m eal bsp ax
W t ci sp nnam on

sg r ( u as #
F t() a g S A () F g MUFA ( s)

1 4
9 2 2

P TA( L #
o g- ( me a3 q #
o ga6() me - g
'

5
23 .
22 .
.

1 t sal /8 sp t 3 cup wat ( i m i c al be used f a 4 er skm l an so k or cr ert x ur eami e t e)

12cup unsweet / ened appl esauce

Spl enda,t t e o ast l scoop vanil whey la

-,

@
K K

l en Cabs ' hot i t -

I NSTRUCTI ONS Com bi ne oat br an, wheat br an, fax m eal l , ci amon, sal, an wat i a I ge bowl nn t d er n ar . M i owave on hih f 30 sec cr g or onds, s i, t tr hen m i owave f an addii cr or tonal30 seconds,orunti hot l but n boi ng. Remove fom m i o ot l i r cr wave an s i-n d tri appl esauce,Spl enda,t hen pr ei powder I you ot n . f don' Ike the t ti aste ofyour pr ei powderi can be ot n t If ou i t e pori i eat wih a pr t n-i et t f h rdge s en t o ei r ch

meal I e egg oregg whies . (i k s t )

5 M i e M eal nut s

Chc e an Pouty ik n d lr
Chi cken br s ar one of the m ost com m on sour of pr ei on the pl es of east e ces ot n at

healh c t - onscous f k ac os t gl i ols r s he obe. The popul i o t c ck br st art f he hi en ea y

pr obabl st s f om t f t i i r atiel cheap,and ver ver ie. y em r he act hat t s el v y y satl

Chi cken compl emen s al t ev y gr n,v abl spi and fui.One of t t mos er ai eget e, ce, rt he
qui ckestand easi ways t pr est o epar chi e cken i t r s o oastt br s i bul t add he east n k, hen them t di o shes I er Thi m et at . s hod i cr alf t r pes i thi book of s- i e s uci or he eci n s m nut m eal Read on t I n how t cook chi s. o ear o cken br s i bul and t east n k, hen t o i por e them i o r pes. ncor at nt eci

Ti em savi Ti R oastY our C hi ng p: cken B r east s

Forconveni ence,chi cken br s can be cooked i bul and qui y added t di east n k ckl o shes

It .Roast chiken wilk a er ed c l eep i a Zi ocorTupper e i t fi be ween 3 t n pl war n he rdge t o 6 day We pr f cooki a s y f abou t ee day ata tme,a t c ck s. e er ng uppl or t hr s i s he hi en
st t t becom e r ars o ubber beyond t s. y hi

Forbonel s c ck br ast pl e t es hi en e s, ac hem on a c ng sheetc er wihal num ooki ov ed t umi f l spaced ab t l-nch apar. Add an spies y I A gr , v s i oi , ou i t y c ou i ke. eat eratl e

c ombi i i I naton s emonj ce, t g l p ui sal, ari owder and p c , epper .

Pl e i an o pr at t 400-degr s F and b e f 25- m i t L t ac n ven ehe ed o ee ak or 30 nu es. et hem coolf 15- m i t be or st i t or 30 nu es f e orng hem i t fi The f lc be dicar n he rdge. oi an s ded, and now y don' h t sl e overt si sc ubbi outy cookig shee ! ou t ave o av he nk r ng our n t

F bone i chi or -n cken br t r o t skn,an t c at375- ees Ff 45 eas s, em ve he i d hen ook degr or mi t s.L gerchi en br t may need t b cook f an hour bu chec frt nu e ar ck eas s o e ed or , t k is
atabout40- m i es. 45 nut

5 M i e M eal nut s

T xMe Chce a dRie e - x ikn n c

PREP TI E:5 M I M NUTES # DI CULW :EASY # SERVI FFI NGS:1

W ih a lte pr ar i t s r pe c be t own t her i j t a c e of t i l ep aton, hi eci an t hr oget n us oupl

mi t By u ng pr c ed chi en br t and rc t t erwih foz pea & nu es. si e-ook ck eas s ie, oge h t r en s c r s and sel tvege abl t s i perec f an o f m ealwhen tm e i oft arot ec t es, hi s f t or fi ce i s he
essence.

NUTRI ONAL I TI NFORM ATI ON

PER SERVI NG

I NGREDI ENTS

Cao is(/ a) 7 0 lre k c l 2 Pr en ( oti g) 6 4 Cabo y ae () 8 r h drts g 6 fbe ( i r g) 1 0

6 oz c ck br as , ied and cubed hi en e t grl l 1 lacups br / own rce,cooked i

V2cup fozen peas and car ot r r s
1 st k cel y,chopped al er

sg r ( u as #
F t() a g SA( F # MUF () Ag P A () UF g

1 0
1 0 3 3 3

W m edi r bel pepper chopped um ed l , 2 tbsp bar becue sauce

Ome a3( g- 1 #

02 .

Omeg 6( a- g) 2. 2

I NSTRUCTI ONS

Ju s i al o t e i edi s t t i a poton st tr I f h ngr ent oge her n m ed -ow hea , un i ev y hi g i war . I can um l t t l er t n s m t
al be nuked f a coupl ofm i es,i you m ust. so or e nut f

Pml x caz el b: I WG

10

5 M i e Meal nut s

Fa ia Chi jt cken and Ri ce

PREP TI E:5 M I M NUTES # DI CULR :EASY # SERVI FFI NGS:2

You c t ow t s on t et v yqui yfom pr cook c c an rc f a an hr hi e og her er ckl r e- ed hiken d ie or

del ous mealrch i com pl car Fa ias have a healh bas ( c and i c i n ex bs. jt t y e chiken veg abl ,bu t ar ofen dr hed i unhealh oi whi cooki Al t et es) t hey e t enc n ty l l s e ng. so, hey ar s v wih en ii war f jt made fom whie enrc four whi ar e ered t tcng, m a ias r t ihed l , ch e
al tal y a sour e ofov i g e.0urr peskis t t tl and use t mos wa s c erndulenc eci p he oril as s he grl chi enand v abl asa t ng ov a bed ofspied br rc ied ck l eget es oppi er c own ie.
NUTRI ONAL I TI NFORMATI ON
PER SERVI NG

I NGREDI ENTS

1 cup ( measur dr br rce, t ed y) own i s eamed

l t paprka sp i

Cao is( c l lre k/ a) 7 0 5 Pr en( oti g) 7 9 Cab y ae () 8 r oh drts g 0 fb r() ie g 5

,

1 t cum i /8 sp n
12 cup sal / sa

sgas( u r# F t( a#
S A () F g

5 1 1
3

1 I r t chi br t c it f jt sti b oas ed cken eas , ut n o a i rps a

l sm aloni slced l on, i 1 bel pepper slced l , i Sal & pepper t t e t , o ast

MUF ( A#
P A () UF g

4
3

o g- ( mea3 # o g- ( me a6 #

0. 2 2. 5

2t I j c bsp i uie me
I NSTRUCTI ONS

@
Pr el C bs ol n lr Fs at

l a I ge bo ,com bi t cook rc p i n ar wl ne he ed ie, aprka, c n,and sal Struntlmi t ou y and umi sa. i i xed hor ghl
then r eheat i the m i owave oron the st op. n cr ovet

I a I ge n stckskiltcoat d wih c ng s ay n ar on i l e e t ooki pr ,

sti- y t r ed chi rfr he oast cken st i oni and bel rps, on, l pepper ov hi heatf 2 m i t Add s t and er gh or nu es. al

pepperwhi strfyi l i-r ng. e

Separ e the rce ont t pl es, t w ih t at i o wo at op t he

c ck and veg abl and t hi en et es, hen drz l t e Ime ize h i

j c overt uie op.

5 M i e M eal nut s

11

QunMaChNUTES # DIFFICULW :U SY # SERVINGS:1 io ikn ce PREP TI E:5 M I

Her i a r pe t combi f basi igr en s: qui e s eci hat nes our c n edi t noa, c ck br st hi en ea ,

spi nach,and I emonj c Spi h and qui mak a gr c bi i whi i uie. nac noa e eat om naton, ch s
onl nat alc si ig t qui gr on a I y spi y ur on dern hat noa ows eaf , nach-i pl t Per ans l ke an . uvi ofen eatt gr I es o t qui pl t et wih t gr ns i a si e l he een eav f he noa ant og her t he ai n ngl
m eal .

NUTRI ONAL I TI NFORM ATI ON

PER SERVI NG

I NGREDI ENTS 8 oz r ed chi oast cken br east

Cao is(/c l lre k a)

73 3

Poti ( r en #
Cab hyd ae ( r o r ts g) fb r( ie g) s gas( u r g) F t( a g) SA ( F g)

8 6
6 7 9 2 1 4 3

Lar e h g andf fe spiac I s ul r sh n h eaf St eamed qui gr n, r W cup dr noa ai fom y

2 t sp I b emonj c uie
Dash ofsal t

MUF ( A#
PUF ( A g)

4
4

I NSTRUCTI ONS
Cut the r ed chi oast cken br east i o l-nch cubes, nt i

o .a3( me - # g o .a6( me - # g

0. 3 15 .

t hen saut t get wih t spi o her t he nach i a I ge n ar skietc ed wih c i spr . l oat l t ookng ay

Cook j t un i war ,when spi us tl m nach r ce and edu s

becom es plabl i e. Reheat t st ed qui i the m i owave on a he eam noa n cr pl e,and t at hen t w ih t chi op t he cken and spi nach.

Addt I he emonj ceand s t u tb or ser i ui alj s ef e vng.

Pmt a Ca el rbs Fat s

12

5 M i e M eal nut s

Chc e wi C ikP a ik n t hc es h
PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:1

Ch pe ar f lo nuti t and fber and t hav an ex r y I glcemi ck as e ul f ren s i , hey e temel ow y c

i ndex. You'lsee chi peas quie a bi i Gour et Nutrti and you'leven fnd a l ck t tn m i on, l i

gr chik pea hum mus r p t wildemons r e t fav o t s I te I eat c ecie hat l tat he l or f hi i l egume. t Theyar f as i i sal and perec f ac e ant tc n ads, f t or compan ng c ck yi hi en.
NUTRI ONAL I TI NFORMATI ON
PER SERVI NG

I NGREDI ENTS

2 cl s g l chopped ove ari c,

Caore ( c l l is k/ a) Poti ( r en g) Cab hy ae () r o drts g fb r() ie g s gas() u rg F t() a g

95 7 9 8 9 0 2 5 1 0 2 5

2 t ol oi sp i ve I 8 oz r ed chi oast cken br ,chopped east 12 oni chopped / on,

1 c ( 5 oz)chi peas, ai an 15. ck dr ned

1 I get ar omat chopped o,
W t cum i sp n I4t p saI / s t

SA ( F #
MUF () Ag

4
1 1

PUF ( A# Omea3( 8- #

6 02 .

Ome a 6 ( ) 24 g- g .

2aao pd crmm os d
I NSTRUCTI ONS

I a I ge skie ,sau t gari i t ol e oiov n ar l t t he l n he i I er l c v hi hea f a f sec ds,t add t chi en gh t or ew on hen he ck

and chopp oni Strfyf 2 mi es, u tuntl ed on. i r or nut j s i

oni s begi t br on n o own. Add t r ai ng i gr ent Con i c ng he em ni n edi s. tnue ooki and s irng f abou 3 m i t un i t mealh tri or t nu es, tl he as a good consit y. s enc

Py el G l s Fas el a t

5 M i e M eal nut s

13

Se f od ao
W ih aI o t healh b ft we si ycan' a f d nott eats ood on a r ar t l f he t ene is, mpl t for o eaf egul
basi The f s i fi have been show n t decr s. at n sh o ease i am m aton and pai pr ect nfl i n, ot

ag n fee-adial damage, i ov bl Ipi (ncl ng c es er and aist r r c mpr e ood i ds i udi hol t ol ti y i s) i ov hear healh,decr rglerde , mpr e t t ease rsk o canc ,r e body f ,and i f er educ at
m or e.

And her s anot r e' her easont eats ood: of t atf t or b ween y ear o eaf t eed h aty gan et our s.
Seaf ood pr des br novi ai specii nut i on,pari ary i t f m ofdocosahexaenoi fc rti tcul l n he or c

aci ( .I f t on oft e r d DHA) n ac , e h easons why moder man seems t hav suried n o e vv
durng ourpr s orc p ti bec se br n he t an it l i ehit i as s au ai alh d n elgence wasenhan b i ced y
m arne lpi So don' be a Dar ni zer - eatyourfsh! i i ds. t wi an o i

14

5 M i e M eal nut s

Pecan- r ed S ear Sal on c ust ed m

PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:1
Pecan m ealand olve oi cr e an ar ati cr f a sal on flet and ser t i I eat om c ust or m il , ve o

c pl om emen t e I t h ong ch n f tyaci i t fsh wih a healh do o ai a t- ds n he i t t y se f

m onounsatur ed f at at. Thi m ealpr des an excelent way t fi sh your day wih s ovi l o ni t pr n and ver heal f s. St otei y thy at eam ed spi nach com pl es thi m ealand pr des a et s ovi

plt a o viamis and mi onuti t fom one o t healhi tve abl choies e hor f t n cr ren s r f he t es get e c
avaiabl W hen you'e i the m ood f fi i a fl l e. r n or sN n ash, i' tm e t pul out t ts i o l he For an Grl and cook up the t estm ealyou' everm ade i 5 m i es. em il asti ve n nut

NUTRI ONAL I TI NFORMATI ON

PER SERVI NG

I NGREDI ENTS
10 oz sal on fl ,de- nned m il et ski
l t olve oi sp i I

Cao is( c l lre k/ a ) Pr ti () o en g Ca b ydrts( r oh ae g) ft () i g xr s a s() ug r g F t( a g) S A (' F g ) MUF () Ag PUF () A g o g - () me a 3 g o g - () me a 6 g

60 8 5 7 9 7 1 4 7 8 2 0 1 5 57 . 86 .

2 t pecan m eal bsp Sal & pepper t t e t , o ast

2 bi handf s r spiac ( g ul aw n h about20 mat e I s) ur eaf

l t buter coconutoi,orSm ar Bal sp t , l t ance spr ead

I NSTRUCTI ONS
W ash t sal on flet and then pat i dr wih a he m il t y t papert owel Spr t olve oi,pecan m eal sal . ead he i l , t, and pepperont a cl pl e,and then pr both o ean at ess si oft sal on i o the m i e. des he m nt xtur

Cookt e s m on on a pr t For h al ehea ed emangrlf 5 i or l

m i es. nut

W hi t s mon i co ng,s eam t spiac i a l he al e s oki t he n h n potwih a tgh -itng I i l-nc ofboin wat , t i tfti i n i h d lg i er
dr n,and t wih the buterorcoconutoi. ai oss t t l

K Kbe K Pro n Car ei F aa

5 M i e M eal nut s

15

T n B res u a ug r
PREP TI E:S M I M NUTES # DI CULR :U SY # SERVI FFI NGS:2

Cannedt no I erneedst be eat ou oft c mos unc emoni y.You una ong o en t he an t er ousl

c t nt an ur hose pl n oI c o t it a del i meali a fash byaddi j ta ai d ans f una n o i ous c n l ng us

f i edi s. Fl mealand om e 3 egg f m a nie mati f t ew ngr ent ax gas or c rx or hese bur s, ger and add pr ous ome 3 f t aci bound wihi a favorul z st fom t eci ga- aty ds, t n l f e r he r emai ng i edi t Thi di c be s vedwih grl pepper and t ni ngr en s. s sh an er t ied l s omat oes.
#

NUTRI ONAL I TI NFORMATI ON

PER SERVI NG

I NGREDI ENTS

Cao is( c l lre k/ a) P oen () r ti g Cabo yd ae ( r h r ts g) fb r() ie g s a s( ug r g) F tg) a( SA() F g MW A () g PUF () Ag o g- ( me a3 g) o g- ( me a6 g)

45 7 6 3 1 4 7 2 1 8 3 9 6 32 . 24 .

3 c chunk I t t a i wat ,dr ned ( oz ans i un n er ai gh 14 dr ned) ai

W cup fax m eal I

4 sc l ( een oni ) mi ed alons gr i ons , nc

2 ome 3 egg bea en gas, t
l t soy sauce sp

Dash o gari po f l wder c

Sal & pepper t t e t , o ast

2 t ol oi sp i ve l

I NSTRUCTI ONS

Combi aIoft i edi t i a I ge bowl For ne I he ngr en s n ar . m it t I ge p tes. n o wo ar ati Fr t t y he una bur s i a F eman Grl f 5 ger n or i or l
m i es. nut

K
F aa

Pr i Cxr n a bp

16

5 Mi nute M eal s

B eef
Bec se i' hi au ts gheri chol t oland sat a ed f t o hermeat bee h ofen n es er ur t at han t s, f as t
been shunned by t healhhe t consci but i need not be.Leaner cut of beef ar ous t s e pr obabl even a bet choi t y ter ce han chi cken br s! Look f the wor 'l n' or east or ds oi '

Hound'when buyng cu s ofbeef ast se ar t I st Alhough t t t be r ' i t , he e he eane . t hey end o tel t h east ender wih some speci TLC, ou c t nt m e fom t , t al y an ur he at r ough an dr t d yo

t enderandj c i no tme. uiy n i

Gr eek B ur ,For an St e ger em yl

PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:2

Sometme y di ov a m it e o i edi t t tput a sm i ofc t on y i s ou sc er x ur f ngr en s ha s l e on ent our f e on t frtbi El tandsi pl t mi ur off a,ol s,and gari i t s ac he is t egan e. m e, he xt e et i ve l n hi c r pe,wihi c fnes of e ta I gr eci t n on i x r ean ound beef mak a bur unpar l ed i , es ger al el n fav . It r aroI bur i geti s al and uni tn t kik i upa no ch l or f hat egul d ger s tng t e nviig, hen c t t wiht s Gr -n l ed h t hi eek ifuenc ambur st ger eak.
NUTRI I T ONAL I NFORMATI ON
PER SERVI NG

I NGREDI ENTS

1 I ex r I ( b ta ean 96%)gr ound bee f

12 cup f cheese,cr bl / eta um ed
1: cup olve sl s / i i ver

Cao is( c l 6 lre k/ a) * Prti () o en g r / Cab hy r ts() 5 r o d ae g lb r( i e g) 1 s gas() u rg 2

3 cl s g l chopped ove ari c,

Sal & pepper t t e t , o ast

Ft( a#
S A () F g

2 9
1 2

MUF ( A# PUF ( A#

1 2 1

I NSTRUCTI ONS

Ome a3() 01 g - 8 .2 Ome a 6 ( 09 g - g) .8

I a I g bowl com bi aI of t igr ent n ar e , ne I he n edi s. F m t I ge pati wih t mi ur or wo ar tes t he xt e. To m i m ie c ng tm e, u a F eman grl ni z ooki i se or il ,
whi cooks bot si si ulaneousl. Cook t ch h des m t y he

bur s i t F emanf 5 mi e ger n he or or nut s. Som e good op i f si di tons or de shes i cl n ude t he M edieranean sal or grl t r ad ied pepper an l s d
t at om oes.

K
Fs al

Pz e n Cnr otl kbs

5 M i e Meal nut s

17

@
C hiii a Fl l n ash
PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:2

Chi i one o t bes wa s t geta mas ve hel ng o pr ei fom gr ls i f he t y o si pi f ot n r ound b , eef t herwih a healhydos offberfom beans, wonderull oget t t e i r our f egumefi rends. a Add bun o spi s and vege abl an y v go your fa del ous,nutii meal ch f ce t es, d ou'e t sel i ci rtous .
I you don' have an hourt pr f t o epar :Dr John' Chii'f om Gour et Nut ii then eT . s l' r m rton,

gie t s v si aty- I aIt se meal i onl t es 5 mi e v hi er on r i l he ke s,t y ak nut s.

NUTRI ONAL I TI NFORMATI ON
PER SERVI NG

I NGREDI ENTS

1 I ex r l gr b ta ean ound bee ( f 96%)

67 3 7 1 5 3 1 1 1 8 1 3 4 6 2 01 . 11 .
W oni chopped on,

@ *
@

Cao is( c l lre k/ a) P oen () r ti g Cabo yd ae ( r h r ts g) f e () i rg b s as( ug l g) F t( a g) SA ( F g) MUF ( A g) P A () UF g o g - () me a3 g o g - () me a6 g

ly l belpepper c it l i h squar el ow l , ut n o /z-nc es 1 can ki beans ( 5 oz , ai and rnsed dney 15. ) dr ned i 1 cupV- vege abl j c spiy h 8 t e uie, c ot
W cup r cashews aw

1 p ke chii ac t lseasoni ng
I NSTRUCTI ONS

I a I ge nons i s l orwok,s t gr n ar tck kiet l ear he ound bee t t wih t oni s on hi heat f 3 f oge her t he on gh or
m i es,untlbr nut i owned. Add t pepper and ki he dney beans, and conti nue

s irngf a mi e orso. tri or nut

Add t V- j c cash he 8 uie, ews, se and asoni s i,an ng, tr d

brng t a boi Reduce hea t a si m erand ser e. i o l . to m v
Proe n Car bs F aa

18

5 Mi nute M eal s

Si Di e de sh s
Par oft f ofpr ig f i oles c eatvi and fexi ly.Recpes need no t he un eparn ood nv v r i t y l bit i i t al s be com pl e meal and t si di s i t s c t wer desi way et s he de she n hi hap er e gned t o
pr de som e ver lt i your f ovi satiiy n ood pr epar i Just m i i up and your healhy aton. xt t

ea i habiswi getbeterwih eac i er stn m e . tng t l l t t h nt e ig al

'

Ti em savi Ti G o on a V eggi C hoppi S pr ng p: e ng ee

#

0n pr em mos f k hav wih v e i t t e foz ki j t ar t e obl t ols e t eggis s hat h r en nd us en' app i n and t fesh ki j tt e t I t pr e. So her s a s r eg f etzig he r nd us ak oo ong o epar e' tat y or
m aki y ve e c ng our ggi onsum pton a qui k and easy pr i c oposii ton.

Fis ,brng b k a t o veggi backfom t gr er s or ort f m ers mar e . rt i ac on f es r he oc y t e he ar ' kt W e wan t see c r s,gr t o arot een pepper r pepp s, oni s, ed er ons,t t oma oes, c er el y, spi ac br ol gr n h, occ i een bean and m or You shoul gr about a week' wor h , s, e. d ab s t an t si whatt atgr er I tm i tI I d hi s h oc y i gh ook i s ke: u 4 gr pepper een s
u 4 r pepper ed s u 2 r oni ed ons

u 1 I ofgr be b een ans

u 2 I ofcarot bs rs

u 2 I gest k ofbr col ar als oc i

u 5 t at om oes

u 1 bagofcel y er u 5 bag o spiac s f n h Nex ,when y ge h e,em pt abou 12 o yourv e con en 0ut On t e c t t ou t om y t/ f eggi t t h oun er and be n c gi hoppig - lk y Ie depended upon i. Chop s fl,c n ie our i f t wit hop ex t y perl y

(on t Gour c sul met Nutii f v e ch n tps , an ge aI t se ve e rton or eggi oppig i ) d t I ho ggis
chopped i about30 m i es orso. n nut

Pl e aIt chopped gr pepper i one Zi oc baggi aIt oni i anot ,aI ac I he een sn pl e, I he on n her l t gr beans i anot ,and so on. By t end o y choppi spr y he een n her he f our ng ee, ou shoul hav 6 or7 Zi ocbaggis fl wihfesh, d e pl e ied t r chopp veg es. l ed gi Now,whene i' tme f a meal whet i' a v e omelt a s i fy,or a ver ts i or , her ts eggi e , tr r

spi sal y c j stgr y v e b t handf and t sst nach ad, ou an u ab our eggis y he ul o hem i o y nt our
m eal Your 30 m i e i . nut nvest ent wilsave you hour of pr m l s epar i as t week aton he

goe on. s

5 M i e M eal nut s

19

Me i r na S ld dt r e n aa ea
PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:2

E heart expr si H ver he es on coolas a cucum ber' Ther ar f ot veg abl as ' ? e e ew her et es r r ng and I t as a chil cucum b . W h c efeshi i gh l ed er en ucum ber ar c s e ombi wih ned t t at and ol e oi a si pl el om oes i l m e, egants ad i pr v , al s oduc t at i wi y ea en i t ed h s del t n he ofen dr ,par t y ched r onsoft E er Medierane Thi sal i h dr i and egi he ast n t r an. s ad s y atng nourshi and i quik and eas pr ar i wi al y t wor i i t t i ng, t s c y ep aton l l ou o l ow k t n o he busi ofschedul est es. .

NUTRI ONAL I TI NFORM ATI ON

PER SERVI NG

I NGREDI ENTS

Caois( cl lre k/ a) Poti () r en g

9 8 2

1 I ge cuc ar umber 1 I ge r t at ar ed om o
ltbsp olve oi i I Dash ofsal t

Cab h d ae ( r o y r ts #)
fb r() ie g
s s( ugar g) F t() a g S A () F g

8
2
5 7 1

I NSTRUCTI ONS Som e peopl pr ert peelt cucum berfr but e ef o he ist, t s i not necessar Si pl chop t cucum ber hi s y. m y he and t at i o smal cubes, t om o nt l hen t oss wi t th he olve oi and sal. Ser chil i I t ve led.

MUF ( A#

5
1

PUF ( A g)

o g - ( 0t me a3 # . N o g - ( 06 me a6 # .8

@
P etiv Car z ez bs n l s

20

5 Mi nute M eal s

GrldP p esa dT mao s ie e p r n o te l

PREP TI E:5 M I M NUTES # DI CULR :EASY # SERVI FFI NGS:2

Thi di i a qui and eas wayt pr ar a si ofve e t c pl s sh s ck y o ep e de ggis o om emen a ho t st o en r f tees. Usi y cr atvt ,y c c ng our e iiy ou an hang t t t en iel wih a di er e he as e tr y t l ent m it e ofspies. l y r i an Ial mood,go heav wih t basi and or gano. x ur c f ou'e n t i an y t he l e
I M i e East n i on the m enu,use a I tl cury and a bay l . Thi di can be f ddl er s i e r t eaf s sh

s ved war i medi el aferc ng,ory # c s or i i t fi and ser i er m m at y t ooki ou an t e t n he rdge ve t

chil as a sal led ad.

NUTRI ONAL I TI NFORMATI ON

PER SERVI NG

I NGREDI ENTS
2 m edi bel pepper um l s 2 m edi t at um om oes

Caore (/ a) 1 1 l is k c l 4 Poti () r en g 3 Ca b hy r ts( r o d ae g) 1 9 fbe ( ) i r .g ' 5 sg r ( u as g) 1 0 F t() a g 7 S A () F g 1 MUF () Ag 5

1 I ge oni ar on
l t olve oi bsp i I Sal & pepper t t e t , o ast Optonal spi i ces: bay I eaf, t erc, cury, par ey, um i r sl

P TA $) L

or gano,basi( aIt get l e l not I o her)

I NSTRUCTI ONS Spi the bel pepper i hal and r ove st s, l t l s n f em em

Ome a3() 0. g- g % Ome a6() 0.5 g- g 7

*
Pt en Ca s n t otl o s

seeds,and membr ane. Chop al v t es i o 1l ege abl nt i squar t nch es, hen saut i a skil wih the ol n let t i ve oi f about 5 m i t on medi - gh heat un i I or nu es um hi , tl
the pepper st tt becom e sof and t t at s ar o t he om oes st tto di ve. ar ssol

5 M i e M eal nut s

Guc moe aa l
PREPTI E:S M I M NUTES # DI CULR :U SY # SERVI FFI NGS:5

As I g as y ski t c n chi guacamol i a v y he t soure o on ou p he or ps, e s er alhy c f

monoun ur ed f t Ourver on com bies av sat at a . si n ocados,t oes,and I omat emon j c uie
f a quik,h t si di I ead ofu ng chis,tydi n wih caro s,c er or c ealhy de sh. nst si p r ppig t r t el y, cucum b s,oranyve abl ofy choi You can al spr guacamol ov a er get e our ce. so ead e er

r t c c br tt t erwihsal f j Mexiant st oased hiken eas oge h t sa or c wi .

NUTRI ONAL I TI NFORMATI ON
PER SERVI NG

I NGREDI ENTS 3 m edi avocados,ski and cor r oved um n es em 1 m edi t ato,chopped um om

Caores( a) l i k/c l

1 90

Poen() rti g
Cabohydr es() T at g f r() i g be sgr ( u as g) F t( ) a g

2
9 5 2 1 8

lt I sp emonj c uie
W t saI sp t

S A () F g MUF () As P A () UF g o g- ( me a3 #

3 1 2 2 0

I NSTRUCTI ONS

o g - ( 20 me a6 # .3

Com bi aI o t igr ent i a I ge bowland ne I f he n edi s n ar m i t oughl L x hor y. eave som e c hunk of av ados s oc f good t x ur or e t e.

I li Cabw F a Y en r a

K K

22

5 Mi nute M eal s

Fut aa riS ld
PREP TI E:5 M I M NUTES # DI CULR :EASY # SERVI FFI NGS:3
Fr t sal i perect f a healhy desser aft any m eal I t s pari ar one, ui ad s f or t t er . n hi tcul

I emonj ceen est att bananaswil br whenst ed i t e r rger t . ui sur h he lnot own or n h efi a or
NUTRI ONAL I TI NFORMATI ON
PER SERVI NG

I NGREDI ENTS
9

1 pi st awber i slced nt r res, i

Caore ( c l l is k/ a )

13 8

3 m edi bananas,slced um i

Poen( rti #
s as( ug r # F t( a #
S A () F g

3
3 4 1
02 .

Cab r ae ( r ohl ts g) 4 dr 5 fbe () i rg 8

2 I ge ki fuis, i ar wi r t sl ced

lt I bsp emonj c uie

I NSTRUCTI ONS

MUF ( A#

01 .

PL () TA g 03 . o g - ( 01 me a3 # .3 o g - () 01 me a6 g .9

Add aI oft i edi s t a l ge bowland t s I he ngr ent o ar os I l t m i Spl i y o x. ght enda or s evi can be added f t a or
addii tonalsweet ness.

f el flr Not a bs f s a:

5 M i e M eal nut s

23

T b ui ao l
PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:6
Thi healhf and nut ii M edieranean sal i an excel accom pani entt s t ul rtous t r ad s l ent m o

mos meal and a gr wayt i or or e s e Iaf gr s and monounsa ur ed t s, eat o nc p at om e y een t at

f s i yourdi . at nto et

NUTRI ONAL I TI NFORM ATI ON

PER SERVI NG

I NGREDI ENTS ' l cucum ber chopped ,

2 t at om oes,chopped

Cao is( < l lre k/ a) 1 5 2 Prti () o en g 2 Cab yd ae () 1 r oh r ts g 0 fb r( ) ie g 3

s as( ug r g) 5

8 sc lons( een oni ,chopped al i gr ons) 1 cup fesh m i I s, /2 r nt eaf chopp ed

2 cups f esh par ey,chopped r sl

F t( a g)
S A () F g

1 0
1

lcl gari,chopped ove l c

4 t olve oi bsp i I

ML ( TA g)
P A( UF g)

7
1

Ome a3( 0. g - g) 1 Ome a6( 0. g - g) 9

1 c I /2 up emonj ce ui
Sal & pepper t t e t , o ast

I NSTRUCTI ONS

Combi e yt ng t t i a I ge bo and ne ver hi oge her n ar wl

t untlm i com pl el oss i xed et y.

Pm l n Car ei bs

Kt ns

24

5 M i e M eal nut s

Ba s Snacks,and Shakes r
,

We h ave pr ded a seres of r pe bel f qui meal on t go,i udig ovi i eci s ow or ck s he ncl n pr t n b s,snack and shak These ar p f tf meal on t go,when y o ei ar s es. e erec or s he ou don' ev hav tme t r t en e i o eheata 'eal mealnt e mir r ' i h c owav Theyar alo gr f e. e s eat or addi c ores t your dit be ween meal Howev ,don' make t mit o ng al i o e t s. er t he s ake f r acng t many ofy r m eal wih bar and sh es.Even t epl i oo our eal s t s ak hough t ar hey e healh y s i need veg es, r t and pr t nfom whol f sour s. t y, ou tl l gi fui, o ei r e ood ce

Peanut B ut er Fudge Bar t s

PREP TI E:S M I M NUTES # DI CULW :U SY # SERVI FFI NGS:4
I you Ike t healh benefis of fax,but can' st f i he t t l t and the t e oft oi,t s r pe ast he l hi eci com bi nes fax wih chocol e and peanut but er f a t i and tr t e l t at t or red ue ast com bi i The si plciyand ease ofthese bar m akes them an i ant hi. naton. m it s nst t

NUTRI ONAL I TI NFORMATI ON

PER SERVI NG

I NGREDI ENTS
4 scoops chocol e pr ei powder at ot n

Cao ist c l lre k/ al Prti ( oen g)

23 8 2 9 Cab y ae ( r oh drts g) 1 1 fb r( ) ie g 6 s gas() u rg 2 F t() ag 1 5 S A () F g 3 M UF () Ag 5 P A () UF g 6 o g- ( me a3 g) 29 . o gad( me - g) 29 .

2 cupfaxmeal /3 l
4 t espoons chunky natur peanutbuter abl al t
W cup wat er

Spl enda,t t e o ast

I NSTRUCTI ONS

Mi ev y hi t t i a I ge bo and st t x er t ng oge her n ar wl ar strig. Atfr ,i wi seem Ik i' no enough irn i t l st l ie ts t wat , but keep s irng, and i wi ev t l er tri t l en ual l y bec ea s i ybl o dou om tck ob f gh.
I you have t add som e wat 1 t espoon at a f o, er abl tm e. Di de t m i ur i f equalpori i vi he xt e n our tons,and put them i o separ e pi nt at eces of pl i wr astc ap,

shapi it a barwihi t wr ng n o t n he ap. Putt bar i o t fi he s nt he rdge,orst e t or hem i t n he

f eezer You can eatthem chil oreven fozen,or r . led, r
Pr i Car - n b. fas l

y c ea i rghtouto t bowlwih a spoon i ou an t t i f he t f y r f i i paten . ou'e eel m i t ng

5 Mi nute M eal s

25

B diE:5SINUTES # DIFFICULW :EASY # SERVINGS:1 e t Mnc me a k PREP TI M

W e' no onl devsed a way t mak c t c ve t y i o e otage heese t t gr ,bu we' alo as e eat t ve s added a healhy dos o es i f t- ds fom pe s and fax,t herwih t e f sental atyaci r anut l oget t fbert ensur t y getaI t nu r i y need durng t wee hour o t e i o e hat ou I he ti on ou t i he s f h ni . ght
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I NGREDI ENTS '

W cup I f c t e chees ( ow at otag e 2%)

34 6 4 4 1 4 5 6 1 6 4 6 5 22 . 28 .
2 tbsp fl m eal ax l t nat alpeanutbuter bsp ur t
l scoop chocol e w hey pr ei wih casei at ot n t n

Cao is( c l lre k/ a) Prti ( ) o en g Cab y ae ( roh dr ts g) fb r( ) ie g s as( ug r g) F t( a g) S A () F g MUF ( A g) PUF () Ag ome a3( g - g) o g- ( me a6 g)

I NSTRUCTI ONS

Thi one i t ul desi s s ry gned f t tr and we y or he ied ar who wan no hig t do wih a complx r i t t t t n o t e ecpe ha r r s cooki and cl ng. W e' made i equie ng eani ve t si pl - gr a bowl a spoon,putev y hig i m e ab and ert n n
i,and sti untlyou have a sm oot t t r i h extur e.

Fr e n Car etl bs F s at

26

5 M i e M eal nut s

T eS p r h k h u e S ae
PREP TI E:5 M I M NUTES # DI CULW :U SY # SERVI FFI NGS:1

Gr s+ i a gr suppl een s eat ementt y lse mor and mor ofi t f t e. The hat ou' e l e e n he u ur pr em i t when y mi i wih wat al i t t wel gr y W e' f d obl s hat ou x t t er one, t as es, l ass . ve oun , a way t make i t t gr ,and t i por t i it a f lmeal t - Thi o t as e eat o ncor a e t n o ul - hego. s onsh ake pr i a b r fx,i a del ous,rfeshi sh e wih added me abol ovdes ery i n i ci e r ng ak t t i sm boos i pr t n andt wonderul tng o ei he f beneft ofgr s. is $ een
NUTRI ONAL I TI NFORMATI ON PER SERVI NG I NGREDI ENTS l scoop vanil m ik pr ei la l ot n

Cao ist c l lre k/al Po en() rti g Cab h dats() ro y r e g fb r() ie g sg r( u as g) F tg a () S A () F g

MUF ( A g)
ome - ( ga6 g)

40 7 4 2 1 8 1 0 4 2 8 4
8
8. 2

lser n Gr vig eens+

2 t faxseeds ( 4 t fa meal bsp l or bsp lx ) 1 cup non atpl ny t /2 f ai ogur

Spl enda orst a,t t e evi o ast

P A () UF g 1 4 o g - () 57 me a3 g .

1 cup m ied beri (tawberi bl x res s r res, ueberi res, bl kberi ac res)
1 cup i ce l cup wat er
3 t m i nut bsp xed s

*
Pr l n Cabs Fas eel r t

I NSTRUCTI ONS
Add t pr ei powder Gr he ot n , eens+, fax seeds, l

y ogur,pr ei Spl t ot n, enda,beri s,i and wat i t re ce er n o a bl ender i t or . Bl on m edi - gh f , n hat der end um hi or
abouta m i e,untlsm oot and cr y. nut i h eam Use as I te wat as possi e f a thi shake. I il t er bl or ck f yourbl enderwon' m i t add l tbsp ofwat at t x, hen er

a tme un ii begis bl ng pr l. i tlt n endi opery

Add t m i nut and bl f an addii he xed s end or tonal15

sec onds, u un it nut h been c ushed and j st tl he s ave r

stl pr de a cr il ovi unchyt ur ext e.

5 M i e M eal nut s

27

C o oaeP a u B t r h k h c lt e n t ut S ae e
PREP TI E:5 M I M NUTES # DI CULW :U SY # SERVI FFI NQS:1

Thi one i gr t satat a sweett h,wihoutgeti a bi do o f t and s s eat o i e 00t t tng g se f a s sugar t t . I t s oge her ns ead,a he t dose of prt n and monouns ur ed f s i alhy o ei at at at s pr i i a nie fos y pack ov ded n c r t age.
NUTRI I T ONAL I NFORM ATI ON
PER SERVI NG

I NGREDI ENTS

Caore ( c l l is k/ a) Poti ( r en g) Cab y ae () r oh drts g fb r() ie g s g s( u ar g) F t() a g S A () F g MUF () Ag P A () UF g ome a3() g- g o g - () me a6 g

42 0 3 5 1 7 3 8 2 3 7 9 6 00 .2 46 .

1 cup Car Coun down M daiy bever b t T r age,Choc at ol e 2%

W cup c t chee 2% otage se,

2 tbsp nat alpeanutbut er ur t

1 12cup i / ce Spl enda,t t e o ast I NSTRUCTI ONS

Add aI o t i edi t t a bl I f he ngr en s o enderand pr eu oc on medi t hi f 30 s um o gh or econds,untlsm oo h i t

and cr y eam

Pr e n Ca by F s oii r at

28

5 Mi nute M eal s

P a u B t rc thS a e e n t ut s oc h k e
PREPTI E:S M I M NUTES # DI CULR :F FFI ASY # SERVI NGS:1

Combi ng peanu bu t and buter ot h r al makes t s shak si and brngs ni t ter t sc c e l y hi e ng, i outt nuty favoroffax seeds.The Peanut But scot shake i suiabl f any he t l l ter ch s t e or tm e out de oft postwor i si he - koutw i ndow,and i pari ary usef f an end- -hes tcul l ul or oft day EFA boost.
9

NUTRI ONAL I TI NFORM ATI ON

PER SERVI NG

I NGREDI ENTS
lscoop chocol e whey at

Caoig( c l lre k/ a) Prti ( oen g) Ca b h drts( r o y ae g) fe ( i r g) b s as() ug r g F t( a g) SA () F g

M LTA ( g)

44 1 4 1 2 1 8 5 1 9 4
6

1 cup I atc t chees /3 owf otage e

2 tbsp fl seeds ax

ltbsp nat alpeanutbut er ur t

lt sp su fee i t tJ I buter ot h fav b gar r ns an eI0, t sc c l or Spl enda,t t e o ast

l cup i ce I4 cup wat / er

P A () UF g 8 Ome - ( ) 44 ga3 g . Ome - () 33 ga6 g .

I NSTRUCTI ONS
, end untl i Add i edi s t bl ngr ent o ender and bl t oughl m ied. St twih m i mal er addig hor y x ar t ni wat , n

1 t bsp at a tm e untl desied consi ency i i i r st s r eached.

l G Car Nbs F s at

5 M i e M eal nut s

29

Al dCo o u Sh k mon c n t a e
PREP TI E:5 M I M NUTES # DI CULR :U SY # SERVI FFI NGS:1

The t t har as e mony o al f mond and c oconuthas I g b on een known by c andy maker s.

No y can en oyt se t fav swihoutaIt sugar and wihwheypr ei f a w ou j he wo l or t I he , t ot n or

bal anced m eal .

NUTRI ONAL I TI NFORMATI ON

PERSERVI NG

I NGREDI ENTS l scoop chocol e whey pr ei at ot n 1 cup chocol e 2 % Car Count at b down daiy r be ag ver e 6 al onds m

Cao is( c l lre k/ a)

31 5

Pr en( oti #

3 7

Ca b h r ts() 1 r o yd ae g 1 fb r( ) ie g 5 s a s( ug r g) 5 F t( a g) 1 9 SF () Ag 1 1 MUF ( A g) 5 PUF ( ) A g 2 Ome a3() ( g- g ) Ome a6() 11 g- g .

lt spgr t c onu b a ed oc t
Spl enda,t t e o ast

W t al ond extact sp m r
l cup i ce

I NSTRUCTI ONS

Com bi e al of t i edi s ex ep t al onds n l he ngr ent c t he m i a bl n enderand pr ess on medi hi f about oc um- gh or
a m i e, unti the shake i sm oot and cr nut l s h eamy.

Add t al he monds and pr es on I j tun it y oc s ow, us tl he

ar chopped butnotentr y pul i e iel verzed.

Proei Ccr tn bs

Fas i

30

5 M i e M eal nut s

Mie B rySh k x d er ae
PREP TI E:5 M I M NUTES # DI CULW :EASY # SERVI FFI NGS:1

Beri s ar an i edi e s c o anto dan s,and shoul not be ne ec ed i any re e ncr bl our e f i xi t d gl t n he t di .Thi shak pr de a beryfx t get i a del ous,r r ng sh e alhy et s e ovi s r i, o her n i ci efeshi ak wih, ougu sed i,pr ei t y es t ot n.
NUTRI ONAL I TI NFORM ATI ON
PER SERVI NG

I NGREDI ENTS

l cup f ozen st awber i r r res

Caore ( c l l is k/ a) Pr en( oti g) Cabo ydr es( r h at g) fb r( ie g) s a s() ug r g F t( a g) S A () F g MUF () Ag P A () UF g Ome - ( ) ga3 g Ome - ( . ga6 g )

32 8 3 1 6 4 1 0 5 3 3 1 1 1 02 . 03 .

12cup fozen bl / r ackber i res

W cup fozen bl r ueber i res

1acup non atpl n y t / f ai ogur

l scoop vanil whey pr ei la ot n ltbsp honey l cup i ce

I NSTRUCTI ONS

Add igr ent t bl n edi s o ender and bl , end un i tl t oughl m ied. St twih m i malwat ,addi g hor y x ar t ni er n
1 t bsp at a tm e untl desied consi ency i i i r st s r eached.

Pr en Cabs n oti r

K K

5 M i e M eal nut s

Srwb ryBa a aSh k ta er n n a e

PREP TI E:5 M I M NUTES # DI CULR :EASY # SERVI FFI NGS:1

The wonderulfav s ofstawb res and banana mary wel i t s gr -as i f l or r eri r l n hi eatt tng, easyt mak shak Fr sh s r -o- e e. e tawberi ar sugg t bel and we enc age y res e es ed ow, our ou
t use t o hem when t r i season. Ot wi fr hey'e n her se, ozen staw ber i ar al r res e ways a

c eni twayt enoyone ofMo herNat e' mos delcou f onv en o j t ur s t ii s oodsy -ound. earr
%

NUTRI ONAL I TI NFORM ATI ON

PER SERVI NG

I NGREDI ENTS
1 m edi banana um l cup str awber i res l cup ski m ik m l l scoop stawber ywhey pr n r r otei

Cao is( c l lre k/ a) Prti ( oen g) Cabo drts() r hy ae g fb r( ie g) s g r () u as g F t() a g S A () F g MUF () A g P A () UF g Ome - () ga3 g Ome - () ga6 g

36 5 3 2 5 5 6 4 5 3 2 1 03 . 01 . 01 .

l cup i ce
Spl enda,t t e o ast

I NSTRUCTI ONS

Add i edi t t bl ngr en s o ender and bl , end untl i t ou y m ied. St twih m i m alwa er addi hor ghl x ar t ni t , ng
1 tbsp at a tm e unti desied consi ency i i l r st s r eached.

I i Car N- n be Fas t

32

5 Mi nute M eal s

A ppl C i e nnam on S hake

PREP TI E:5 M I M NUTES # DI CULW :U SY # SERVI FFI NGS:1

Toast whe ger b anc t fav o appl and ci ed at m al es he l or f es nnamon,and brng y i s our f ie oat eal l orrgh i t y cup. avort m fav i t n o our
NUTRI ONAL I TI NFORMATI ON
PER SERVI NG

I NGREDI ENTS
l scoop vanil whey pr ei lav ot n 1 cup appl esauce,unsweet ened

Cao ig( c l lre k/ a) Prti () oen g Cab h r ts() r o yd ae g f er() i g b sg r ( u as g) F t() a g S A () F g M UF () Ag PUF () Ag Ome a3() g- g Ome a6() g- g
X

39 3 2 7 5 6 6 4 2 3 1 1 1 01 . 08 .

lt gr sp ound ci nnamon 2 t t t w hea ger bsp oas ed t m

l t honey bsp
l cup i ce

I NSTRUCTI ONS
, end untl i Add i edi t t bl ngr en s o ender and bl t ou y m ied. St twih m i m alwat ,addi hor ghl x ar t ni er ng 1 tbsp at a ti e m r eached.

utdse cstc i nleid o in s i r ns y e

Pr ei C.r ot n abm n t s

5 M i e M eal nut s

33

Apio Y g rS ae r t o ut h k c
PREP TI E:5 M I M NUTES # DI CULW :U SY # SERVI FFI NGS:1

Aprc s I t iot end hemsel s t t cr ve o he eamy t t s ofy tquie wel Combi it arnes ogur t l . ned n o a s e, hi mak a r r n mealp f tf a ho sum merday. hak t s es efeshig erec or t
NUTRI I T ONAL I NFORMATI ON
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I NGREDI ENTS

10 dred aprcot hal i i ves

Cao is( c l lre k/ a)

30 3

lcup nonf pl n y gur at ai o t

l scoop vanil whey pr ei la ot n l cup i ce

Pr en( oti g) Cabo drts() r hy ae g fb r( ie g) s a () ug m g F t( a g) S A () F g MUF ( A# PUF () Ag

3 7 4 2 4 3 8 2 1 1 01 .

Spl enda orst a,t t e ev o ast

I NSTRUCTI ONS

Ome a3() 0 g- g Ome a6() 00 g - g ,4

Add igr ent t bl n edi s o ender and bl , end un i tl t oughl m ied. St twih m i mal er addig hor y x ar t ni wat , n
1 t bsp at a tm e untl desied consi ency i i i r st s r eached.

@
K K

Pr e n Cbe Fat oli s

34

5 M i e M eal nut s

Ready,Set ...Cook!
Pr si Nut ii 5 M i e M eal has now ser eci on rton nut s ved you wih 30 delci r pes t i ous eci

sp ng br f t sav y meatand fsh meal si di s,and swee sn ks and anni eak as , or i s, de she t ac
desers - aI pr t I epar i 5 m i es orI ed n nut ess!

Feeln s r ss and don' hav 30 m i est spar cooki ig te ed t e nut o e ng? Fne,t op t s i hen en hi
book,cl youreyes and poi t any r ose nt o andom r pe. I fve m i es,you'lhave a ei n i nut l

gour mealsuiabl f any wan i t i pr ve b c met t e or one tng o m o ody omposii h t and ton, ealh,
peror ance. f m

You askedf i,and we pr ed i: he easi twayt ge gr tnutii f t ort oduc t t es o t ea r on as . t