14 Fat Burning Desserts

How to use this guide

Inside this guide you’ll find a compilation of 14 healthy desserts that you can use in conjunction with your 14 day rapid fat loss meal plans. My wife Karen helped me create all the recipes in this guide because she loves to cook and decided to combine it with her passion for health and fitness. This guide will serve as a healthy way to enjoy a treat as a reward for staying consistent with your nutrition and exercise. Everything is laid out in simplistic fashion. It’s not necessary to count calories or grams, but make sure you follow the recommended serving sizes. You’ll see the following designations on each recipe page:

1. Type: Designates your macronutrients. This is very important because it let’s you know the difference between baseline and deplete recipes.

2. Servings: This lets you know how many servings each recipe will make so you can adjust the quantity of your recipes to make more or less based on your personal schedule and needs.

3. Ingredients: All the ingredients you’ll need for each dessert.

4. Directions: How to make each recipe. Pay close attention here as well.

Some of the recipes have a lot more steps in them and therefore will require more time to prepare while others are super quick and easy.

14 Desserts Outline:

Section 1………………………………..Healthy Dessert Tips Section 2………………………………Six Baseline Desserts Section 3………………………….Six Deplete Day Desserts Section 4…………………………………Cheat Day Desserts

Healthy Dessert Tips 1. Sweeteners We recommend sticking with stevia, which is an all-natural herbal sweetener. You can use artificial sweeteners in limited amounts but it’s not recommended. Everything I’ve read and learned about Stevia has been positive, but you still need to make sure it’s from an organic source, if possible. Avoid Agave Nectar Agave is almost all fructose – highly processed sugar with great marketing. Agave syrup is about 16 calories per teaspoon, the same as table sugar so it is not low calorie. Agave syrup may not have a low glycemic index. Depending upon where the Agave comes from and the amount of heat used to process it, your Agave Syrup can be anywhere from 55 percent to 90 percent Fructose! And, it’s likely you won’t be able to tell from the product label. This range of fructose basically puts agave in the same category as High Fructose Corn Syrup. And if you’re diabetic, you should know that the alleged benefits of Agave for diabetics is purely speculative. Very few agave studies have been documented, and most involved rats. There have been no clinical studies done on its safety for diabetics. Since most agave syrup has such a high percentage of fructose, your blood sugar will likely spike just as it would if you were consuming regular sugar or HFCS. One last thing about fructose…

You could also run the risk of raising your triglyceride levels. I’ve learned that there is a big difference in how your body handles normal sugar versus fructose. Things like glucose and other sugars are converted to blood glucose and become readily available for energy needs. But excessive fructose is a relatively unregulated source of fuel that your liver can easily convert to fat and cholesterol. Always try to use a healthy alternative sweetener like stevia instead of things like Agave or other artificial chemicals. 2. Food substitutions and choices Make sure to watch your sugar and carb counts on yogurts. Always use a “light” yogurt instead of fat free and never use flavored Greek yogurt (too much sugar). You can also use things like jello instant pudding mix, but use very small amounts only (1 tsp to 1 tbsp). Although they can really make a recipe or shake taste awesome, the primary ingredient is maltodextrin, which is a corn based starch. The mix also has a lot of processed fillers. Sugar free jellies are fine to use as well. Just keep in mind that most of them are sweetened with Splenda, which is basically chlorinated sugar. It’s ok in small amounts, but not recommended. 3. Nuts Always try to use raw nuts and seeds whenever possible to avoid the oxidation of polyunsaturated fats that can occur during roasting of nuts and seeds. Most of their nutrient dense friendly fat benefits get destroyed during the roasting process. Also look out for hidden salt, sugar, and oils as well.

4. Oils You won’t see a lot of oils being used in the dessert recipes, but I wanted to cover this quickly because of its importance on your fat loss goals and long-term health. Believe it or not, the best cooking or baking fats are generally grass fed butter or tropical oils such as palm or coconut oil. Olive oil (extra virgin preferably) is ok for lower cooking temps as it's mostly Monounsaturated, which means it’s moderately stable under heat. Stay away oils such as soybean, grapeseed, cottonseed, safflower, etc, because they are the least healthy for cooking or baking. Also avoid canola oil. The high heat processing of these oils heavily oxidizes the fats, which raises the free radicals and makes it highly inflammatory on your body. Other miscellaneous notes Try to consume your servings of dessert on baseline days within the 4 hour window after your workouts. Not mandatory, but will help with carb timing for glycogen replenishment if the recipe contains higher carbs.

Deplete Day

Desserts

Macronutrient Key:

P = Protein O = Fat

Refrigerator Orange Cookies Deplete Day Recipe

Type: P/O Servings: makes 12 – ½” cookies (3 to 4 cookies per serving) Ingredients:

• ¾ scoop Vanilla protein powder

• 1½ cups chopped pecans or pistachios

• Zest and juice from 1-1½ oranges (negligible carb count)

• 1 whole egg Directions: Mix all ingredients together until a doughy texture forms, if too dry add a little water, (think play dough), not too wet. Next, drop onto a sheet of waxed paper. Keeping hands wet (to avoid sticking), form into a log and roll tightly to compact roll. Put in the freezer for an hour, then take it out and cut with a sharp knife into slices. Store in refrigerator in single layers, or keep in freezer to enjoy another time.

Double Protein

Depletion Pudding Deplete Day Recipe

Type: P/O Servings: 1 Ingredients:

• 1/3 cup Organic Greek Yogurt (negligible carb count)

• 1/3 cup full fat cottage cheese (negligible carb count)

• ½-3/4 scoop of vanilla, orange or chocolate whey protein powder.

• 1 tablespoon of organic all natural almond butter Directions: Mix all ingredients thoroughly. Make sure to smash the mixture so that you can get the almond butter mix in and create a creamy texture. Enjoy! Tip: You can also add 1 tbsp of any sugar-free jelly to this mixture, but it’s very difficult to find without artificial sweeteners.

Cashew Butter Cookies Deplete Day Recipe

Type: O Servings: 12 cookies (3 per serving) Ingredients:

• ¼ cup brown rice flour (negligible carb count)

• ¼ tsp. sea salt

• 1/8 tsp baking soda

• 1/8 tsp apple cider vinegar

• 2 packets stevia

• ½ tsp cinnamon

• ¼ cup creamy all natural cashew butter (no sugar all natural peanut or almond butter is acceptable)

• 1 whole egg

• 1 tsp vanilla extract Directions: 1. Preheat oven to 375 degrees 2. Combine all wet ingredients and mix thoroughly 3. In separate bowl, mix together dry ingredients, then pour in the

wet ingredients and mix thoroughly. 4. Drop teaspoons of batter on parchment lined cookie sheet and

flatten with a fork (If desired) 5. Bake for 8 – 10 minutes

Almond Coconut Ice Cream Deplete Day Recipe

Type: P/O Servings: 3 Ingredients:

• ¾ - 1 cup almond milk (start with ½ and add as needed to create desired consistency / thickness)

• 2 tbsp organic or no/low sugar almond butter

• 1 scoop of vanilla whey protein powder

• 1 packet stevia

• Pinch of sea salt

• ½ tsp vanilla extract

• Pinch of nutmeg

• 2 to 3 ice cubes

Directions:

1. Pour almond milk into blender with ice cubes 2. Add almond butter. Make sure to place it directly in the center

so the dry ingredients can be placed on top of it. This will help prevent it from sticking to the sides of the blender.

3. Add protein powder, stevia, seas salt, ½ tsp vanilla extract on top of almond butter

4. Blend thoroughly and add almond milk as needed for desired consistency. If necessary, scrape sides of blender with spatula and re-blend.

5. Scoop out and place serving/servings into freezer safe bowl. Freeze for 15 to 30 minutes.

6. Serve and enjoy!

Mexican Chocolate Pudding Deplete Day Recipe

Type: P/O Servings: 1 Ingredients:

• ¼ to ½ cup of Greek yogurt or full fat cottage cheese

• ½ scoop chocolate whey protein powder

• 1 Tbsp unsweetened cocoa powder (extra for garnish)

• 1 packet stevia

• ½ tsp chili powder

• ½ tsp vanilla extract

Directions: Mix all ingredients together until smooth, top with sliced almonds or walnuts and garnish with cocoa powder. Enjoy!

LOW CARB CHEESECAKE Deplete Day Recipe

Type: P/O Servings: 1 Ingredients:

• 2 (8oz) packages regular cream cheese

• 1 cup heavy whipping cream

• ½ scoop vanilla whey protein powder

• 1 tsp vanilla

• 3 packets of stevia

Directions Blend all ingredients together. If you are using a blender, do not let it liquefy. Pour contents in a bowl and refrigerate for 60 to 120 minutes. Serve and enjoy.

Baseline Day

Desserts

Macronutrient Key:

P = Protein S = Starch O = Fat A = Fruit

Chocolate Almond Butter

Protein Cookies Baseline Day Recipe

Type: P/S Servings: 18 (2 - 3 per serving) Ingredients:

• ¾ cup organic natural almond butter

• 2 eggs + 2 egg whites

• 1/3 cup stevia

• 2 Tbsp coconut oil

• 1 tsp vanilla

• 1 tsp baking soda

• 2 cups oats

• ¾ cup flax seed meal (ground)

• ¼ tsp salt

• 5 scoops chocolate whey protein powder

Directions:

1. Preheat oven to 350 degrees 2. Mix together, eggs, whites, stevia, oil, almond butter & vanilla 3. Add protein powder, oats flax meal, slat & baking soda 4. Drop spoonfuls of dough onto cookie sheet approximately 6 – 8

per cookie sheet. 5. Bake for 8 – 10 minutes until tops begin to get a golden finish.

Healthy Zucchini Muffins

Baseline Day Recipe Type: P/S Servings: 8 (1-2 per serving) Ingredients:

• 2 eggs

• 1 tbsp unsweetened applesauce

• 1 ½ cups of shredded zucchini (peeled before shredding)

• ½ tsp vanilla

• 2 tbsp organic honey

• 2/3 cup Quinoa (uncooked, dry)

• 1 tsp baking powder

• ¼ tsp salt

• 1 tsp cinnamon

• 1 scoop vanilla protein powder Directions: Preheat oven to 350 degrees Put first 5 ingredients in a blender and blend well. Once blended, add remaining 5 ingredients and blend until smooth. Spray non-stick cooking spray into a muffin pan, pour batter into the tins. Put in oven and cook 20 minutes or until muffins are pulling away slightly from the pan and tops are slightly browned.

Baseline Banana Split Baseline Day Recipe

Type: P/A Servings: 1

Ingredients:

• ¾ cup low-fat ricotta cheese

• 1 tbsp vanilla whey protein powder

• 1 packet stevia

• 1 banana split lengthwise

• 8 walnut halves

• 1 tsp unsweetened cocoa powder

• 1 tsp cherry concentrate (optional, can be found in health food stores)

Directions: Mix together first 3 ingredients until smooth. Place bananas on a plate and top with ricotta cheese mixture, sprinkle with walnuts, cocoa powder and cherry concentrate. Enjoy!

High Protein Brownies

Baseline Day Recipe Type: P/S Servings: 6 (2 per serving)

Ingredients:

• 2 scoops chocolate whey protein powder

• 4 egg whites

• ½ cup 4% cottage cheese

• 1 cup oats

• ½ tsp vanilla

• ½ tsp baking powder

• 1/8 tsp sea salt

• 6 packets stevia

• 1/8 cup unsweetened cocoa powder

• ¼ cup water Directions: Preheat oven to 350 degrees Mix all ingredients until well blended, pour into a well-greased 9 x 9 baking pan and bake for 20 minutes. Try to use coconut or olive oil to grease baking pan. Cool, cut and enjoy!

Chocolate Raspberry

Ricotta Delight Baseline Day Recipe

Type: P/A Servings: 1

Ingredients:

• ½ cup ricotta cheese

• ½ cup (women) 1 cup (men) Raspberries

• 1 Tbsp. dark chocolate (70% cocoa), melted Directions: Place ricotta cheese on plate and top with bananas. Melt chocolate carefully and drizzle over top. Enjoy!

Chocolate Blueberry Parfait Baseline Day Recipe

Type: P/A Servings: 2

Ingredients:

• 2 – 6 oz. plain Greek yogurt

• 2 scoops chocolate protein powder

• ¼ cup water (add as needed for proper consistency / thickness)

• 1 cup frozen blueberries Directions: Blend together yogurt, protein powder, and water until smooth. Separate ½ of the mixture in 2 separate clear glasses, and put other half in refrigerator temporarily. In a food processor, blend frozen blueberries until pureed. Spoon equally atop the 2 clear glasses with chocolate layer already in it. Get remaining chocolate mixture from refrigerator and carefully place on top of the berry layer. Keep in refrigerator until ready to use.

Cheat Day

Desserts

Macronutrient Key:

FF = Free Food

Caramel Apple Cheesecake Cheat Day Dessert

Type: FF Servings: 8

Ingredients:

• 1 (21-ounce) can apple pie filling

• 1 (9-inch) graham cracker crust

• 2 (8-ounce) packages cream cheese, at room temperature

• 1/2 cup organic cane or raw sugar

• 1/4 teaspoon vanilla extract

• 2 whole eggs

• 1/4 cup caramel topping

• 12 pecan halves, plus 2 tablespoons chopped pecans

Directions:

Preheat the oven to 350 degrees F.

Reserve 3/4 cup of the apple filling; set aside. Spoon the remaining filling into the crust. Beat together the cream cheese, sugar, and vanilla until smooth. Add the eggs and mix well. Pour this over the pie filling.

Bake for 30 to 35 minutes, or until the center of the cake is set. Cool to room temperature.

Mix the reserved pie filling and caramel topping in a small saucepan and heat for about 1 minute, or until spreadable. Spoon the apple-caramel mixture over the top of the cheesecake and spread evenly. Decorate the edge of the cake with pecan halves and sprinkle with chopped pecans. Refrigerate the cake until ready to serve.

Individual Chocolate Cakes Cheat Day Dessert

Type: FF Servings: 12 Ingredients:

• 1 1/2 cups (3 sticks) unsalted butter, cut into pieces • 1 cup freshly brewed coffee • 1/2 cup water or milk • 3/4 cup unsweetened cocoa powder • 3 cups all-purpose flour • 3 1/4 cups granulated sugar • 3/4 teaspoon baking powder • 3/4 teaspoon fine salt • 1/2 teaspoon baking soda • 3/4 cup sour cream • 3 large eggs, room temperature • 1 1/2 teaspoons pure vanilla extract • Confectioners' sugar, for dusting

Chocolate Coconut Glaze:

• 6 ounces semi-sweet chocolate, finely chopped • 1/2 cup canned unsweetened coconut milk • 1 to 2 tablespoons corn syrup • 1 1/2 cups unsweetened coconut chips or shredded coconut,

lightly toasted • Equipment: 12 cup jumbo muffin tin

Directions:

Preheat the oven to 350 degrees F. Line the large muffin tins with large cupcake liners.

Put the butter, coffee, water, and cocoa in a microwave-safe bowl, cover with plastic wrap and microwave on HIGH until the butter melts, about 2 minutes. Whisk to combine.

Meanwhile, whisk the flour, granulated sugar, baking powder, salt, and baking soda in a large bowl. Beat the sour cream with the egg and vanilla in a small bowl. Whisk the hot cocoa mixture into the dry ingredients. Stir in the sour cream mixture just to combine; don't over mix. Divide the batter evenly between the prepared muffin tins, filling each one about 3/4 of the way full (about 2/3 cup per cupcake). Bake cupcakes until a toothpick inserted in the center of the cake comes out clean, about 30 minutes.

Cool the cupcakes completely in the tin on a rack. Remove from liners and return cakes to a rack.

For the glaze: Put chocolate in a medium bowl. Bring coconut milk and corn syrup to a boil, stirring constantly, then pour it over the chocolate. Let the mixture stand for 10 minutes, then stir until smooth. Spread 1 tablespoon warm glaze evenly over each cake, then scatter the coconut over the top.