disclaimer - hiit burnfat burning recipes preparation tips • ice when making smoothies and protein...

Disclaimer...

The information provided on this site is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided on this site is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given on this site are meant for healthy adults only. You should consult your physician to insure advice and tips given on this site are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

© HIITBURN.com

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Fat Burning RecipesDocument Navigation Tips

1. Hyperlinks Added for easy navigation while on electronic devices.

In the Table of Contents, you will see Recipe Categories and a list of recipe titles in alphabetical order with a designated Recipe Category.

The Recipe Categories are all hyperlinked, so you can click on the link and be brought to to that category for easy navigation.

In addition, in the Table of Contents, each recipe title is hyperlinked. You can click the link and be brought to that specific recipe without scrolling through all of the pages.

Introduction From The Authors...

Hey there! Dennis and Kelsey here.

Welcome to our Recipes Manual.

We are very excited with how these recipes came out and know you will absolutely love them.

The purpose of these recipes was to give you healthier, fat burning options to replace some of the junk foods/beverages that you may be having currently.

For example, we've included some of our favorite beverage recipes to help you replace the sodas. You'll find our favorite healthy appetizers that you can bring to your next dinner party. And we've put together our best entrees (breakfast, lunch, and dinner) that are perfect when trying to get and stay healthy.

As always, if you've got any questions just reach out to us at:

[email protected] or [email protected]

Thanks again for your support and we look forward to hearing from you :)

-Dennis and Kelsey Heenan

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mailto:[email protected]

mailto:[email protected]

Fat Burning RecipesPreparation Tips

• Ice When making smoothies and protein shakes, use crushed ice for the smoothest consistency. Regular ice will work as well.

• Frozen Fruit When making smoothies and protein shakes, use frozen fruit when possible for a colder and smoother consistency. Unfrozen fruit will still work though!

• Juice vs. Smoothie To make the juice recipes, you will need a juicer. If you do not have a juicer, you can still make the recipes in a blender, for a more smoothie-like consistency.

• Sparkling Water Not all types of sparkling water are created equal.

For these recipes, you will want to use sparkling mineral water called seltzer water (regular water with bubbles/carbonation). There are now machines where you can make your own seltzer water at home, or you can buy it at the store.

You do NOT want to use club soda (high in sodium) or tonic water (added sweeteners and bitters). You also do not want to use any other type of soda or flavored water.

Tip: The ingredients on the label should only include carbonated water and natural flavors.

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Table of Contents

Recipe CategoriesJuiceWaterEntree

SmoothieBreakfastAppetizer

Protein Shake

Drinks (Alphabetically) Category

1. Almond Butter Banana Smoothie

2. Almond Maple Smoothie

3. Apple Pie Protein Shake

4. Avocado Coconut Protein Shake

5. Avocado Salad Entree

6. Bacon Wrapped Jalapenos Appetizer

7. Baked Artichoke Appetizer

8. Balsamic Glazed Carrots Appetizer

9. Banana Almond “Oatmeal” Breakfast

10. Banana Berry Smoothie

11. Banana Protein Pancakes Breakfast

12. Banana Sushi Appetizer

13. Black + Blue Juice

14. Blueberry Pop Smoothie

15. Blue Raspberry Smoothie

16. Blue Refresher Juice

17. Blueberry Mint Water

18. Blueberry Vanilla Protein Shake

19. Broccoli Balsamic Avocado Salad Entree

20. Brussel Sprout Salad with Dijon Dressing Entree

21. Candied Bacon Appetizer

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22. Caprese Grilled Chicken Entree

23. Caramelized Butternut Squash Appetizer

24. Carrot Ginger Juice

25. Cauliflower Hash Browns Appetizer

26. Chicken Piccata Entree

27. Chocolate Covered Almond Smoothie

28. Chocolate Covered Strawberry Protein Shake

29. Chocolate Monkey Protein Shake

30. Citrus Sour Water

31. Coco Berry Protein Shake

32. Coconut Banana Oasis Protein Shake

33. Coconut Crazed Smoothie

34. Coconut Toasted Almonds Appetizer

35. Coffee + Cream Protein Shake

36. Cookie Dough Protein Shake

37. Cucumber Boats Appetizer

38. Cucumber Lemon Water

39. Cucumber Melon Smoothie

40. Cucumber Mint Water

41. Dark Chocolate Peppermint Protein Shake

42. Dreamsicle Protein Shake

43. Egg Scramble Veggie Muffins Breakfast

44. Egg Scramble Meat Lover Muffins Breakfast

45. Frozen Hot Chocolate Protein Shake

46. Garlic Steak Bites Entree

47. Georgia Peach Smoothie

48. Go Green Smoothie

49. Grapefruit Ginger Juice

50. Green 1.1 Juice

51. Green 1.2 Juice

52. Green 1.3 Juice

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53. Green 1.4 Juice

54. Green 1.5 Juice

55. Green Machine Protein Shake

56. Grilled Balsamic-Garlic Crusted Pork Tenderloin Entree

57. Grilled Cinnamon Pineapple Appetizer

58. Grilled Honey Peaches Appetizer

59. Honey Lavender Water

60. Lemon Lime Water

61. Lemon Mint Water

62. Mango Citrus Juice

63. Maple-Dijon Salmon Entree

64. Mexican Breakfast Bowl Breakfast

65. Orange Creamsicle Water

66. Orange Raspberry Water

67. PB & J Smoothie

68. Pear Banana Smoothie

69. Pear Ginger Juice

70. Pina Colada Protein Shake

71. Pineapple Lime Water

72. Pineapple Luau Juice

73. Pink Delicacy Juice

74. Pizza Frittata Breakfast

75. Pomegranate Ginger Water

76. Prosciutto Asparagus Appetizer

77. Pumpkin Pie Protein Shake

78. Quinoa Avocado Salad Entree

79. Quinoa Fruit Salad Appetizer

80. Quinoa Pilaf Appetizer

81. Rainbow Cole Slaw Appetizer

82. Raspberry Pop Smoothie

83. Roasted Brussel Sprouts + Sweet Potatoes + Bacon Entree

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84. Roasted Sweet Potato Appetizer

85. Rosemary Garlic Mushrooms Appetizer

86. Salad-to-Go Entree

87. Sauteed Spinach Appetizer

88. Smashed Potatoes Appetizer

89. Spinach + Ricotta Stuffed Chicken Breast Entree

90. Strawberries + Cream Smoothie

91. Strawberry Basil Water

92. Stuffed Peppers Breakfast

93. Sweet Potato and Bean Stew + Quinoa Entree

94. Sweet Tart Smoothie

95. Tropical Coconut Strawberry Protein Shake

96. Tropical Paradise Smoothie

97. Twice Baked Salty + Sweet Potatoes Breakfast

98. Very Berry Cinnamon Protein Shake

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99. Watermelon Mint Water

100. Watermelon Peach Water

101. Watermelon Refresher Smoothie

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Fat Burning Recipes

Juice

Drink Ingredients Recipe

1. Black + Blue • 1 cup blackberries

• 1 cup blueberries

• 1 apple

• Seeds of 3 pomegranates

• Handful of Spinach

• Put all ingredients in the juicer and enjoy!

2. Blue Refresher • 2 cups blueberries

• 2 kiwis, peeled

• 1 apple

• 8 strawberries

• 2 cups mint leaves


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3. Carrot Ginger • 10 baby carrots (or 4 large carrots)

• 1 apple

• 1 lemon

• ½ inch ginger root piece


4. Grapefruit Ginger • 1 large grapefruit

• 1 orange

• 1 apple

• ½ lime

• ½ inch ginger root piece


5. Green 1.1 • 1 large cucumber, peeled

• 6 baby carrots

• 1 handful spinach

• 2 handfuls cilantro

• 1 handful parsley

• 1 lime



• 2 stalks celery

• 2 handfuls kale

• ½ cup broccoli



• 1 lemon




• 2 handfuls kale


• 1 apple

• 1 lemon


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• 2 handfuls kale

• 1 apple

• ½ cup pineapple

• 1 lemon



• 2 handfuls spinach

• 1 handful kale

• 1 apple

• 1 lemon

• ½ inch piece ginger root


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10. Mango Citrus • 3 mangos

• 1 lemon

• 1 lime

• 1 apple


11. Pear Ginger • 4 pears

• 1 lemon

• 1 lime

• 1 inch ginger root


12. Pineapple Luau • I cup pineapple

• 1 apple

• ½ cup mango, peeled

• ½ large cucumber, peeled



13. Pink Delicacy • 1 pink grapefruit

• 1 cup strawberries

• 1 cup grapes

• 1 cup raspberries

• ¼ cantaloupe


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Fat Burning Recipes

Water


14. Blueberry Mint • ½ cup ice

• 1 cup sparkling or still water

• 6 blueberries

• 6 mint leaves

• Add ice, blueberries and mint to a glass

• Pour water into glass and stir

15. Citrus Sour • ½ cup ice


• 1 slice orange

• 1 slice lemon

• 1 slice lime

• Muddle fruit at the bottom of a glass with a beverage muddler or a spoon


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Fat Burning Recipes16. Cucumber Lemon • ½ cup ice


• 5 cucumber slices (thin)

• 2 lemon slices

• Add ice, cucumber and lemon to a glass


17. Cucumber Mint • ½ cup ice


• 5 cucumber slices (thin)

• 6 mint leaves

• Add ice, cucumber and mint to a glass


18. Honey Lavender • ½ cup ice


• 1 teaspoon honey

• 1 sprig lavender

• Add ice, honey and lavender to a glass


19. Lemon Lime • ½ cup ice


• 2 lemon slices

• 2 lime slices

• Add ice, lemon and lime to a glass


20. Lemon Mint • ½ cup ice


• 2 lemon slices

• 6 mint leaves

• Add ice, lemon slices, and mint leaves to a glass


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Fat Burning Recipes21. Orange Creamsicle • ½ cup ice


• 2 orange slices

• ½ teaspoon vanilla extract

• Muddle orange at the bottom of a glass with a beverage muddler or a spoon

• Add vanilla to the glass


22. Orange Raspberry • ½ cup ice


• 2 orange slices

• 4 raspberries



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Fat Burning Recipes23. Pineapple Lime • ½ cup ice


• ¼ cup pineapple cubed

• 2 lime slices



24. Pomegranate Ginger • ½ cup ice

• 1 cup sparking or still water

• 2 tablespoons pomegranate seeds

• 1 lemon, juiced

• 4 inches ginger root, juiced

• Grate ginger with a cheese grater

• Put ginger pieces into a cheesecloth and squeeze out the juice (can be squeezed with hands as well)

• Combine ginger juice and lemon juice and pour into a glass of ice

• Add pomegranate seeds and pour water into glass

• Stir and enjoy

25. Strawberry Basil • ½ cup ice


• 3 strawberries, sliced

• 3 basil leaves

• Muddle fruit and basil at the bottom of a glass with a beverage muddler or a spoon


26. Watermelon Mint • ½ cup ice


• ¼ cup watermelon, cubed

• 6 mint leaves

• Muddle fruit and mint at the bottom of a glass with a beverage muddler or a spoon


27. Watermelon Peach • ½ cup ice


• ¼ cup watermelon, cubed



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Fat Burning Recipes• 2 peach slices, peeled

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Fat Burning Recipes

Entree

Food Ingredients Recipe

Avocado Salad • 2 pints cherry tomatoes• Cut in half 1/4 of a large

red onion• Sliced 2 avocados (peeled

and cut into bite-size chunks)

• 2 tbsp chopped fresh parsley

• 1 garlic clove, minced • 1 tsp dried oregano • 1/4 tsp cayenne pepper• Red wine vinegar • Olive oil • Salt • Freshly ground black

pepper

• Place the sliced tomatoes on a serving platter

• Arrange the slices of red onion and the chunks of avocado over the tomatoes

• Sprinkle with parsley, garlic and oregano

• Drizzle everything with red wine vinegar and olive oil

• Sprinkle with salt and freshly ground black pepper

• Serve immediately

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Broccoli Balsamic Avocado Salad • 1 head of broccoli• 1 avocado, diced• 1 small red onion• handful of roasted

almonds, chopped• 2 tablespoons olive oil• 1 tablespoon balsamic

vinegar• Salt and pepper to taste

• Chop broccoli into very small “trees” and dice onion and place both into a bowl

• Add diced avocado and chopped almonds to the bowl

• Mix together balsamic vinegar, olive oil, salt and pepper

• Toss dressing with bowl of veggies and serve

Brussel Sprouts + Sweet Potatoes + Bacon

• 1 container fresh brussels sprouts

• 2 big sweet potatoes, peeled and cubed

• 2 tablespoons coconut oil• 1 teaspoon dried thyme• Salt and fresh black

pepper• 3 slices bacon

• Preheat oven to 400 degrees F. Grease a large baking sheet or pan with coconut oil.

• Remove any tough outer leaves from the brussels sprouts and slice them in half. Add to a large bowl along with the sweet potatoes, drizzle liberally with coconut oil, sprinkle with thyme and season well with salt (about 1 teaspoon) and pepper.

• Toss with your hands rubbing the oil and spices into the vegetables and adding more coconut oil if needed. Spread out them out on baking sheet and drizzle again lightly with coconut oil.

• Bake about 25-30 minutes or until sweet potatoes are tender and brussels sprouts are browned.

• Meanwhile cook bacon however you like it. I like to put it in a separate baking pan and bake it about 12-15 minutes or until crispy. Drain on paper towels and crumble on top when cool enough to handle.

• Sprinkle bacon over cooked

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vegetables, toss well and serve.

Brussel Sprout Salad with Dijon Dressing

Ingredients• 1 tablespoon coconut oil• 1 tablespoon grassfed

butter• 1 lb of brussel sprouts• 1/2 cup raisins• 1/2 cup pecans

Dressing Ingredients• 2 tablespoons olive oil• 1/2 teaspoon apple cider

vinegar• 1/2 teaspoon dijon

mustard• 1/4 teaspoon cayenne

pepper• Salt and pepper, to taste

• In a skillet, lightly grill brussel sprouts in olive oil on medium heat. (3-4 minutes each side)

• In the meantime, make dressing by mixing all ingredients well in a bowl.

• While brussel sprouts are grilling, lightly toast pecans in butter in a small skillet. (optional)

• When brussel sprouts are grilled, place on cutting board and chop into three pieces, rather than in half.

• Mix chopped brussel sprouts, raisins, pecans, and top with dressing.

Caprese Grilled Chicken • 2 boneless, skinless chicken breasts

• 2 tomatoes, sliced• 4 ounces fresh mozzarella• 2 tablespoons fresh basil,

chopped• 1 tablespoon balsamic

vinegar• 2 teaspoons salt • 2 teaspoons pepper

• Preheat grill to medium-high• Salt and pepper both sides of

the chicken breasts and brush with balsamic vinegar, then grill until fully cooked

• While chicken is cooking, slice tomatoes and mozzarella into thin slices, and chop basil

• When chicken is cooked, leave on the grill and add the tomato slices, mozzarella and basil allowing cheese to slightly melt, then serve

Chicken Piccata • 2 boneless, skinless chicken breast halves, halved horizontally

• 1/4 cup all-purpose coconut flour, sifted

• Coarse salt and freshly ground pepper

• Place chicken between plastic wrap and pound evenly

(directions continued on following page)

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• 2 tablespoons coconut oil(ingredients continued...)

• 3 tablespoons unsalted grassfed butter

• 2 to 3 tablespoons dry white wine

• 3 tablespoons fresh lemon juice

• 2 tablespoons capers• 1 tablespoon chopped

fresh flat-leaf parsley• 1 teaspoon oregano

• Spread flour in a shallow dish; season with 1 teaspoon salt and 1/4 teaspoon pepper; whisk to combine. Place chicken in seasoned flour, turning to coat thoroughly, then tap off the excess.

• Heat the oil and 1 tablespoon butter in a large skillet over medium-high heat until butter starts to sizzle. Cook the chicken in batches, if necessary, to avoid crowding the pan (the cutlets should fit snugly in a single layer) until golden and cooked through, 2 to 5 minutes for each side. The cooking time will depend on the thickness of the cutlet. Transfer the chicken to a platter. Pour out any excess fat from the pan.

• Return pan to medium heat and add wine, scraping up any browned bits from the bottom of the pan with a wooden spoon. Cook until the liquid is reduced by half, about 30 seconds. (If the liquid is reducing too quickly -- before all the browned bits have been incorporated -- remove the pan from the heat.) Remove the pan from the heat. Add lemon juice, capers, and remaining 2 tablespoons butter and swirl until melted and combined, then add parsley and season with salt as desired.

• Immediately pour the sauce over the chicken, and serve.

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Garlic Steak Bites • 1 ½ pounds sirloin steak, cut into 1 inch cubes

• 2 cups fresh parsley• ½ cup fresh basil• ¼ cup water• ¼ cup olive oil • 2 tablespoons grassfed

butter• 1 teaspoons dried oregano• 4 tablespoons lemon juice• 4 small cloves garlic,

minced• 1 teaspoon salt• 1 teaspoon pepper

• In a blender, blend together parsley, basil, oregano, water, olive oil, lemon juice, salt and pepper. Blend until a smooth green sauce

• Pour ½ cup of mixture into a plastic zip top bag and add steak (save extra sauce for dipping the cooked steak). Marinate for an hour in the refrigerator.

• Put a large skillet on the stove and melt butter into pan on medium high heat.

• Cook the steak in multiple batches if necessary so the steak is not crowded in the pan

• Cook until steak is browned to desired liking

• Serve with left over sauce

Grilled Balsamic-Garlic Crusted Pork Tenderloin

• 4-5 garlic cloves, finely minced or crushed

• 2 tablespoons balsamic vinegar

• 2 1/2 teaspoons coarse salt

• 1/2 teaspoon freshly ground pepper

• 2 tablespoons coconut oil • 2 pork tenderloins (about

1 pound each) • Additional 2 tablespoons

coconut oil (if preparing in oven)

Directions• Stir together garlic, balsamic

vinegar, salt, pepper, and 2 tbs coconut oil in a small bowl

• Rub the paste all over pork• If you like or have the time,

marinate overnight

Grill preparation:• Sear the tenderloins on all

sides, then grill for about 20-30 minutes, rotating every 10 minutes, until the internal temperature is 160 degrees. Try to let it rest before slicing.

(Directions continued on next page)

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Oven preparation:• Preheat oven to 400 degrees.• Heat coconut oil in a large,

heavy sauté pan over medium-high heat. Working in batches if necessary, add pork, and brown all over, about 4 minutes.

• Transfer pan to oven. Roast pork, turning occasionally, until the internal temperature is 160 degrees, about 20 minutes.

• Transfer pork to a cutting board, and try to let it rest 10 minutes before slicing.

Maple-Dijon Salmon • 1-1/2 lb salmon fillet• 1/4 cup maple syrup• 2 tbsp grainy Dijon

mustard• 1/4 tsp cayenne pepper• 1/2 tsp salt• 1/4 tsp pepper

• Soak one 12- x 7-inch (30 x 18 cm) untreated cedar plank in water for 30 minutes or for up to 24 hours; place salmon on top. (if you want to just place directly on the grill, you may, or in a pan with 2 tablespoons of grassfed butter)

• In small bowl, whisk together maple syrup, mustard, salt and pepper; brush half over salmon.

• Place plank on grill over medium-high heat; close lid and cook, brushing once with remaining maple mixture, until fish flakes easily when tested, 20 to 25 minutes.

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Salad-to-Go Ingredients• 1 bag of spinach• 1 cup chopped carrot• ½ cup chopped onions• 1 chopped chicken breast• ½ cup chopped almonds• 1 chopped hardboiled egg

Dressing• Drizzle of olive oil• Drizzle of balsamic vinegar

• Mix all your ingredients together in a big bowl the night before and place it in the refrigerator overnight.

• The next morning, grab your bowl of salad and top it with your homemade salad dressing.

Spinach + Ricotta Stuffed Chicken Breast

• 2 cups baby spinach• 1 cup ricotta• 2 tbsp fresh parsley, finely

chopped• 1 tsp garlic• 4 small chicken breasts• 2 tablespoons coconut oil • Salt and pepper, to taste

• Heat your oven to 400 degrees and line a tray with baking paper.

• Place your spinach in a bowl and cover with boiling water. Allow to sit for one minute before draining and rinsing under cold water to stop the cooking process.

• Squeeze out any excess water and finely chop the spinach.

• Place in a bowl with the ricotta, garlic and parsley and stir to combine. Season to taste with salt and pepper.

• Take each chicken breast and cut a deep pocket into the side. Stuff with the mixture and secure with a toothpick.

• Heat a large frying pan over high heat and spray with coconut oil.

• Cook the chicken for two minutes on each side, until golden.

• Transfer to the baking tray and cook for 15 minutes or until

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cooked through.

Sweet Potato + Bean Stew with Quinoa

• ½ cup quinoa• 1 cup water• 1 tablespoon coconut oil• 1 medium sweet potato,

peeled and cubed• ¼ small onion, diced• 1 clove garlic• ¾ teaspoon cumin• ¼ teaspoon ginger• ¼ teaspoon cayenne

pepper• ¼ teaspoon red pepper• ¼ teaspoon salt• 1 15oz can diced tomatoes• ½ cup heavy cream• 1 cup garbanzo beans• 2 handfuls of spinach

• Rinse quinoa thoroughly. Combine quinoa and water in a small pan, bring to a boil. Cover, reduce to a simmer, and let cook for 12 minutes. Water should be absorbed and quinoa should be tender. Set aside.

• In a large pan, heat coconut oil over medium. Add in onions and cook, stirring occasionally, until soft. Stir in the garlic and spices, cooking for one more minutes. Next, stir in the sweet potatoes, tomatoes, heavy cream, and garbanzo beans. If you are using canned, be sure to drain and rinse the beans. Let stew cook down for 20 minutes.

• Finally, roughly chop spinach and stir into the stew. Continue to cook until spinach has slightly wilted, about another 1-2 minutes.

• Spoon half of the quinoa into a bowl and top with half of stew.

• Add a piece of chicken on the side for your protein

Quinoa Avocado Salad Ingredients• 2 cups quinoa, cooked • 2 avocados• 1 bag spinach• 2 Roma tomatoes• 4 green onions• Salt and pepper to taste• ¼ cup slivered almonds

(Ingredients continued on next

• Cook quinoa according to package details

• Chop the spinach leaves, tomatoes and green onions

• Dice the avocado into small pieces

• Add the quinoa, spinach, tomatoes, green onions, slivered almonds and avocado to a bowl and mix

(Directions continued on next page)

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page)Dressing

• 3 cloves garlic, minced• 2 tablespoons balsamic

vinegar• 2 tablespoons olive oil

• Mix together the minced garlic, balsamic vinegar and olive oil

• Toss the salad in the dressing and serve

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Fat Burning Recipes

Smoothie


Almond Butter Banana • ½ cup unsweetened almond milk

• ¼ cup almond butter

• 1 banana

• ½ cup ice

• 1 teaspoon cinnamon

• ½ teaspoon almond extract

• ½ teaspoon vanilla extract

• Blend ingredients together and enjoy!

• Add additional liquid if mixture is too thick

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Fat Burning RecipesAlmond Maple • ½ cup unsweetened almond

milk


• 1 banana


• 1 tablespoon maple syrup

• 1 teaspoon almond extract

• ½ cup ice



Banana Berry • ½ cup water or coconut water

• 1 banana

• ½ cup raspberries

• ½ cup blueberries

• ½ cup ice

• Handful of spinach



Blueberry Pop • ½ cup sparkling water

• ½ cup ice

• 1 cup blueberries

• 1 banana



Blue Raspberry • ½ cup water or coconut water


• ½ cup blueberries

• ½ banana

• ½ cup ice



Chocolate Covered Almond • ½ cup unsweetened almond milk


(Ingredients continued on next



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Fat Burning Recipespage)

• 1 banana

• 1 tablespoon 70%+ dark chocolate pieces

• 1 teaspoon almond extract

• ½ cup ice

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Fat Burning RecipesCoconut Crazed • ¼ cup coconut water

• ¼ cup coconut milk

• ½ cup ice

• ½ cup coconut

• 1 banana

• 1 teaspoon cinnamon




Cucumber Melon • ½ cup water or coconut water

• ½ cucumber, peeled and sliced

• ½ cup cantaloupe

• ½ cup honeydew melon

• ½ cup ice



Georgia Peach • ½ cup water or coconut water

• 2 peaches, pitted, pealed

• ½ cup cantaloupe

• ½ pear, pealed, sliced

• ½ cup ice



Go Green • ½ cup water or coconut water

• ½ avocado

• Handful of spinach

• Handful of kale

• 1 banana



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Fat Burning Recipes• 1 apple, peeled, cored

• ½ cup ice

PB & J • ½ cup unsweetened almond milk


• ½ cup strawberries

• ½ banana


• ½ cup ice



Pear Banana • ½ cup coconut water

• ½ cup ice

• 1 pear

• 1 banana

• 2 handfuls spinach



Tropical Paradise • ½ cup coconut water

• ½ cup pineapple

• ½ mango

• 1 banana

• ½ cup ice



Raspberry Pop • ½ cup sparkling water

• ½ cup ice

• 1 cup raspberries

• 1 banana



Strawberries + Cream • ½ cup unsweetened almond milk

• Blend ingredients together

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Fat Burning Recipes• 1 cup strawberries


• 1 teaspoon vanilla

• ½ cup ice

and enjoy!


Sweet Tart • ½ cup water

• ½ cup ice

• ¼ cup lemon juice

• 1 orange

• 1 banana




Watermelon Refresher • ½ cup water or coconut water

• 1 cup seedless watermelon

• 1 pear, peeled

• 2 tablespoons fresh mint leaves

• ½ cup ice



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Fat Burning Recipes

Breakfast


Banana Almond “Oatmeal” 1 smashed banana1 heaping spoonful of almond butter1 scoop of protein powderCinnamon to taste

Smash the banana in a bowl until you have a “liquidy” consistencyAdd in your almond butter and protein powder and mix well.Let sit in the fridge for 20-30 minutes until coolTop with cinnamon

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Banana Protein Pancakes 2 ripe bananas1 egg1 heaping tablespoon of almond butter1 scoop protein powder (vanilla or chocolate)Grass fed butter (for coating the pan)Maple syrupCinnamon

Mix banana, egg, almond butter, and protein powder in a bowl very well until the consistency is smooth and thickHeat a griddle or pan on a medium heatCoat the pan with grass fed butter and add 1-2 tablespoons of the mixture. Cook thoroughly until the pancakes are brown on both sidesTop with maple syrup and cinnamon

Egg Scramble Veggie Muffins 6 Eggs1 Pinch of salt and black pepper1/4 Teaspoon cayenne pepper1/4 Teaspoon garlic powder1 Handful of baby spinach (chopped or whole)1/2 Onion chopped1 Jalapeno finely sliced1/2 Cup Mushrooms chopped2 tablespoons butter to grease the muffin tin

Preheat oven to 350 degreesChop mushrooms and onionWhisk eggs, salt, pepper, and garlic powder togetherStir in mushrooms, onion, jalapeno, and spinachCoat muffin tin with butterFill each muffin with approximately 1/3 cup of the egg mixture (almost to the top)Bake for 20-25 minutes or until eggs are cooked through

Egg Scramble Meat Lover Muffins 6 Eggs1 Pinch of salt and black pepper1/4 Teaspoon cayenne pepper1/4 Teaspoon garlic powder1 Handful of baby spinach (chopped or whole)(Ingredients continued...)4 pieces bacon1 cup ground chorizo sausage6 pieces pepperoni, chopped2 tablespoons butter to grease the muffin tin

Preheat oven to 350 degreesCook the bacon on the stove in a medium size pan over medium heat until crispyCook the chorizo on the stove in a medium pan until cookedWhisk eggs, salt, pepper, and garlic powder together

(Directions continued...)Stir in bacon, chorizo and pepperoniCoat muffin tin with butterFill each muffin with approximately 1/3 cup of the egg mixture (almost to the top)

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Bake for 20-25 minutes or until eggs are cooked through

Mexican Breakfast Bowl ¼ pound grassfed ground beef, cookedTwo eggs1 tablespoon grassfed butter¼ onion, chopped¼ bell pepper, chopped½ jalapeno, chopped½ teaspoon cumin½ teaspoon crushed red pepper ½ avocado, diced1 tablespoon cilantro, chopped2 tablespoons salsa

Heat a medium sized pan on the stove over medium heatMelt the butter in the pan and saute the onion, bell pepper and jalapeno with the cumin and crushed red pepper for 5 minutesAdd the eggs to the veggies and scramble the eggs Add the cooked grassfed ground beef and heat in with the veggies and eggsPut the mixture into a bowl and top with diced avocado, salsa and cilantro

Pizza Frittata 6 eggs2 tablespoons water 1/3 cup onion, chopped1/3 cup broccoli, choppedHandful spinach, chopped¼ cup black or green olives1 tablespoon basil, chopped4 cloves garlic, minced½ cup tomato or marinara sauce(Ingredients continued on next page)1 tablespoon grass fed butter½ cup grassfed cheese6 slices pepperoni

Preheat oven to low broilOn the stove, heat a medium sized (oven safe) pan on medium heatWhisk eggs and water in a bowl, set asideSaute onion, broccoli, olives and garlic for 5 minutes. Add spinach and basil and saute for an additional minute.Pour eggs over veggies and stir a couple of times until fully incorporated.(Directions continued on next page)Place the pan lid on top for two minutesAdd marinara sauce, cheese and pepperoni and put under broiler for 3-5 minutesRemove from oven and serve immediately

Stuffed Peppers 4 red bell peppers 16 oz bag spinach, chopped4 cloves garlic, minced

Preheat oven to 400Cut off the top of each pepper and remove the seeds Place peppers on a baking sheet and

36

4 eggsSalt and pepper to taste

bake for about 10-15 minutesChop the spinachTake the peppers out of the oven and stuff each pepper with ¼ of the bag of spinachDivide the minced garlic among the peppers and place on top of the spinachCrack an egg over each pepperSprinkle with salt and pepperBake for an additional 15-20 minutes, until yolk is cooked

Twice Baked Salty + Sweet Potatoes 2 sweet potatoes4 slices of bacon1 onion, chopped4 cloves garlic, minced2 teaspoons maple syrup4 eggsSalt and pepper to taste

Preheat oven to 400 Poke sweet potatoes with a fork a several times and place directly onto oven rack. Cook for 45 minutes or until soft. Chop onion and garlic finely and set asideRemove from the oven and let coolIn a pan, cook bacon until it's crispy(Directions continued on next page)

Remove cooked bacon and put chopped onion and garlic in the hot pan with the leftover bacon grease. Cook for about 5 minutes until onion cookedChop bacon into small bitsCut cooled sweet potatoes lengthwise and scoop out the flesh of the potato (keep the skin intact)Mash sweet potato flesh into pan with the onions, garlic and bacon grease. Cook mixture for an additional 5-10 minutes.Add salt, pepper, maple syrup, and half of the chopped bacon to the

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mixture. Place sweet potatoes skin on a parchment lined baking sheet.Scoop cooked mixture into potato skins then create a large hole in the mixture for the egg. You will want to make sure the divot is big enough to fit the egg.Crack one egg into each hole then add the remaining bacon pieces to the top.Cook for 10-15 minutes or until yoke of the egg is set and serve!

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Fat Burning Recipes

Appetizer


Baked Artichoke 4 whole artichokes ½ cup parmesan cheese 4 cloves garlic, chopped4 tablespoons coconut oil 1 lemonSalt and pepper to taste¼ cup water

Preheat the oven to 400 degreesWash artichokes under cold water. Cut the stem off of the artichoke so it will lie flat. Slice off top quarter and trim petal tips. Spread the petals open and push the garlic and oil down into the hollows.Put the four artichokes in a casserole dish and salt and pepper them. (Directions continued on next page)

Add the Parmesan cheese on top.Pour water in the bottom of the casserole dish and cover tightly with foil.

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Bake in the oven for an hour.Add lemon on top for a little zest

Bacon Wrapped Jalapenos 12 fresh jalapenos½ cup grass fed cheese 12 slices of bacon4 cloves garlic, minced1 teaspoon paprika1 teaspoon crushed red pepper 1 teaspoon onion powderToothpicks

Preheat oven to 400Line a baking sheet with parchment paper and place a wire rack on top of the baking sheetHalve the peppers length-wise and remove the seedsIn a bowl, mix together the cheese, minced garlic, paprika, crushed red pepper and onion powderFill each jalapeno half with cheese mixCut each piece of bacon in halfWrap each jalapeno slice in half of a piece of bacon and secure in place with a toothpick Place the jalapenos on the baking rack and bake for 25-30 minutes until bacon is cooked. You may want to broil for the last couple of minutes to get the bacon extra crispy.

Balsamic Glazed Carrots 1 bag baby carrots¼ cup olive oil2 tablespoon balsamic vinegar1 teaspoon lemon juice1 teaspoon salt ½ teaspoon black pepper

Preheat oven to 450Mix all ingredients together in a bowlSpread on a baking sheetBake for 20-30 minutes, turning every 10 minutes, until carrots are lightly caramelized

Banana Sushi 1 large banana1 tablespoon pistachios, chopped

Peel banana and place on a baking sheetCover the top of the banana

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1 tablespoon dried coconut1 tablespoon dried cranberries, chopped3 tablespoons almond butterSprinkle of cinnamon

generously with almond butterMix the chopped pistachios, coconut, and chopped cranberries togetherSprinkle the toppings on top of the almond butter and press them gently to secure into the butterSprinkle with cinnamonSlice the banana into about ½ inch thick slicesEither serve immediately or place in the freezer for 30 minutes to an hour and serve frozen

Candied Bacon 6 pieces of bacon3 tablespoons honey3 teaspoons black pepper

Preheat grill or oven to 375Brush each piece of bacon with ½ tablespoon of honey and sprinkle each piece with ½ teaspoon of black pepperIf grilling, place bacon directly on the grill, turning every few minutes until crispyIf baking in the oven, place a wire rack on a baking sheet and bake for about 7 minutes on each side or until crispy

Caramelized Butternut Squash 1 butternut squash, cubed3 tablespoons coconut oil1 teaspoon saltPinch of pepper Pinch of crushed red pepper flakes (if you like spicy)

Saute squash in the coconut oil adding the spices for about 10-15 minutes until it is fully cooked (crispy and brown)

Cauliflower Hash Browns 12 ounces grated fresh cauliflower (about 1/2 medium head)4 slices bacon (chopped.)3 ounces chopped onions (about 1/2 cup)1 tablespoon grassfed butter (melted or softened.)1 teaspoon cayenne pepper

In a large skillet, cook the bacon and onion until they just start to brown.Add the cauliflower; cook and stir until the cauliflower is tender and browned all over.Add butter occasionally through the cooking process to assist with browning.

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Salt and pepper Season to taste with salt and pepper.

Coconut Toasted Almonds 1 large bag of almonds Almonds2-3 tablespoons Coconut Oil Cinnamon

Preheat the oven to 350 degreesIn a large bowl, mix almonds and coconut oil together so that all the almonds get coated.To toast the almonds, arrange in a single layer on a baking sheet. Bake for 6 to 8 minutes at 350 degreesOnce removed from the oven, immediately sprinkle on the cinnamon and let cool for 20-30 minutes

Cucumber Boats 2 cucumbers (about 1 pound each)2 tablespoons crumbled feta cheese1/4 teaspoon salt1 teaspoon fresh parsley or dill, choppedBlack pepper to tasteOregano to taste

Cut the cumbers lengthwise, and remove the seeds, then cut a small strip off the bottom of one side so that the cucumber half will set level, without falling over.Use the other half of the cucumber and dice into 1/4 inch pieces.Combine the diced cucumbers with feta cheese, dill, salt and pepper. Divide the mixture between the 2 cucumber “boats”, then slice into 1 1/2 inch pieces

Grilled Cinnamon Pineapples 1 fresh pineapple, sliced into 1 inch thick rings1 tablespoon cinnamon2 tablespoons honey

Slice pineapple into 1 inch thick ringsBrush honey onto pineapple slicesSprinkle with cinnamonGrill pineapple slices for 5 minutes on each side and serve

Grilled Honey Peaches 2 peaches1 tablespoon honey

Preheat grill Wash peaches and slice in half, removing the pitBrush each half with honey and grill for

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about five minutes

Prosciutto Asparagus 12 asparagus spears6 prosciutto slices/strips2 tablespoons coconut oil or grass fed butter for frying

Wash asparagus and cut off about 1 inch of the bottom of each. Cut prosciutto strips into two halves, going lengthways, you should end up with 12 strips.

(Ingredients continued on next page)

Place each prosciutto strip on a chopping board at a 45 degree angle. Place one of the asparagus spears on top of the meat, perpendicular to it. The tip of the asparagus should be lined up with the bottom of the prosciutto strip. Wrap the bottom end of prosciutto over the asparagus and holding the meat tight, start rolling the asparagus up. The prosciutto strip will wrap around the whole length of the spear because it’s on an angle. You can try a different wrapping method but I find this is a very quick to do it. Don’t worry if parts of the asparagus spears are not covered completely.Heat some coconut oil in a large, flat frying pan to sizzling hot. Fry wrapped asparagus spears for 1-2 minutes on each side or until prosciutto is brown and crispy.

Quinoa Fruit Salad 1 cup quinoa1 large lime, juiced3 tablespoons honey2 tablespoons finely chopped fresh mint1 1/2 cups blackberries, halved1 1/2 cups strawberries, sliced

Rinse quinoa under cold water using a strainerAdd quinoa, water and salt to a medium saucepan and bring to a boil over medium heatBoil for 5 minutes then turn heat to low and let simmer for 15 minutes or until

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1 1/2 cups kiwi, chopped2 cups waterLemon zest

water is absorbedRemove from heat, fluff with a fork and let cool

(Ingredients continued on next page)

In a medium bowl whisk lime juice, honey and mint and set asideIn a large bowl combine quinoa and fruit and pour mint/lime/honey “dressing” over and mix wellCan be served cold or at room temperature

Quinoa Pilaf 3 tablespoons extra-virgin olive oil2 large or 4 small shallots, chopped1 small red pepper, stemmed, seeded, and chopped into 1/2-inch pieces1 teaspoon kosher salt, plus extra for seasoning1/2 teaspoon freshly ground black pepper, plus extra for seasoning1 1/2 cups quinoa1/4 cup white wine, such as pinot grigio1 1/2 cups low-sodium chicken broth1 packed cup arugula, chopped1/2 cup slivered almonds, toasted and coarsely chopped1/2 cup chopped fresh mint1/4 teaspoon cayenne pepper

(Ingredients continued on next page)1 medium cucumber, peeled, seeded and diced into 1/2-inch

Note: To toast the almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degrees oven until lightly toasted, 6 to 8 minutes. Cool completely before using.Heat 2 tablespoons of the oil in a large saucepan or a high-sided skillet over medium-high heat. Add the shallots and cook until soft, about 2 minutes. Add the bell pepper, salt and pepper. Cook until the vegetables are tender, 5 minutes. Make a space in the center of the vegetables and add the remaining 1 tablespoon of oil. Add the quinoa and cook, stirring constantly, until coated with oil, about 2 minutes. Add the wine and cook until all of the liquid has evaporated, about 2 minutes. Add the broth and bring to a boil. Cover the pan and simmer until all of the broth has been absorbed and the quinoa is tender, about 15 minutes.

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piecesZest of 1 lemon

(Directions continued on next page)Keep covered and let sit for 10 minutes. Add the arugula, almonds, mint, cucumber and lemon zest and toss well. Season with salt and pepper.

Rainbow Cole Slaw Ingredients¼ cup red cabbage¼ cup green cabbage½ cup apple, thin slices½ cup carrots, julienned3 green onions, chopped finelyDressing1 tablespoon balsamic vinegar1 tablespoon olive oilSalt and pepper to taste

Mix all ingredients together and enjoy

Roasted Sweet Potato 1 sweet potato 1 tablespoon grass fed butter1 teaspoon chives½ teaspoon paprikaSprinkle of parmesanSprinkle of salt and pepper

Cook sweet potato in microwave for about 7 minutes or until soft, rotating every two-three minutesPreheat oven to broil on medium-highCut cooked potato in half length-wise. Cube the potato leaving the bottom intactSpread butter over the top and sprinkle with chives, paprika, salt pepper and parmesanPlace potato on a baking sheet and broil for 6-10 minutes. Watch the potato careful so not to burn it

Rosemary Garlic Mushrooms 1 pound of baby portobello mushrooms, trimmed2 tablespoons olive oil

Preheat oven to 450Line a baking sheet with parchment paperCut mushrooms into small bite-sized

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2 teaspoon dried rosemary4 garlic cloves, mincedSalt and pepper to tasteSprinkle of crushed red pepper (if you like spicy)

piecesToss mushrooms in olive oil, rosemary, salt and peppercornsSpread on the baking sheet and roast for 10 minutesRemove from the oven and toss again in the minced garlicPut mushrooms back in the oven for another 5-10 minutes until they are roasted and brown

Sauteed Spinach 1 bag of spinach5 cloves garlic, minced2 teaspoons dried rosemary1 tablespoon lemon juice2 tablespoons olive oil½ teaspoon saltSprinkle of crushed red pepper (if you like spicy)

Heat oil in a medium sized pan on the stove over medium heat and saute garlic for about 3 minutes Add spinach and rosemary to the pan and saute for about 5 minutes Remove from heat and add lemon juice, salt and crushed red pepper

Smashed Potatoes 20 baby red potatoes4 teaspoons salt, divided2 teaspoons pepper 2 teaspoons paprika½ cup olive oil

Boil potatoes in a pot with 2 teaspoons of salt until tender Drain the water from the potatoes and place them on a clean dish towel with another dish towel, smash each potato until it is flattened to about ½ inch thick. Line a baking sheet with with parchment paperTransfer smashed potatoes onto the baking sheet and allow the potatoes to fully cool(Directions continued...)Preheat oven to 450Sprinkle potatoes with salt, pepper and paprikaBrush potatoes with olive oilBake for 30-40 minutes. Flip the potatoes at about the 15 minute mark and brush with additional olive oil

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Potatoes should be crispy when you remove from the oven

47

Fat Burning Recipes

Protein Shake


Apple Pie ¼ cup water

¾ cup unsweetened almond milk

2 apples, chopped

1 scoop vanilla protein powder

1 tablespoon maple syrup

1 teaspoon cinnamon

½ cup ice



Avocado Coconut 1/2 avocado1/4 cup coconut milk


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Fat Burning Recipes

1 1/2 scoops whey protein 2-4 tablespoons water (to thickness you enjoy)Sprinkle of Cinnamon1/2 – 1 cup ice


Blueberry Vanilla ¼ cup water


1 cup blueberries


1 handful spinach

1 teaspoon vanilla extract

½ cup ice



Chocolate Covered Strawberry ¼ cup water


1 scoop chocolate protein powder

½ cup strawberries

1 tablespoon 70%+ dark chocolate pieces



Chocolate Monkey ¼ cup water



1 banana

½ cup ice



Coco Berry ½ cup greek style yogurthandful of strawberries1 banana¼ cup coconut milk1 scoop of chocolate protein powder4 ice cubes



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Fat Burning RecipesCoconut Banana Oasis ¼ cup coconut water

¾ cup coconut milk

2 tablespoons shaved coconut

1 banana


½ cup ice



Coffee + Cream ½ cup coffee, chilled

½ cup unsweetened almond milk

1 scoop protein powder (vanilla or chocolate)

½ cup ice



Cookie Dough ¼ cup water


1 scoop protein powder (vanilla or chocolate)

1/8 teaspoon baking soda (for flavor)

1 teaspoon honey

1 teaspoon maple syrup

(Ingredients continued...)

1 teaspoon vanilla extract


½ cup ice



Dark Chocolate Peppermint ¼ cup water


1 banana





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Fat Burning Recipes6 mint leaves

1 teaspoon peppermint extract

Dreamsicle ¼ cup water


1 orange, peeled

1 banana


½ cup ice



Frozen Hot Chocolate 1 1/2 cups unsweetened almond milk or water1-2 scoops chocolate protein powder1 frozen banana 4 ice cubes



Green Machine 1 cup water or coconut water

½ avocado

Handful of spinach

Handful of kale


1 banana

½ cup pineapple

½ cup ice



Pina Colada ¼ cup coconut water

¾ cup coconut milk

¾ cup pineapple



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Fat Burning Recipes1 scoop protein powder (vanilla tastes best with this recipe)

Pumpkin Pie ¼ cup water


1 scoop protein powder (vanilla tastes best with this recipe)

½ cup pumpkin puree

2 teaspoons honey

1 teaspoon cinnamon

1 teaspoon pumpkin pie spice

1 cup ice



Tropical Coconut Strawberry 1 cup frozen strawberries1 cup coconut milk1 ½ scoops of protein powder½ tablespoon coconut oil



Very Berry Cinnamon 1/3 cup frozen berries (strawberries, raspberries, blueberries, blackberries)1/4 cup coconut water1-2 scoops whey protein1/2 teaspoon vanilla extractSprinkle of cinnamon



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disclaimer - hiit burnfat burning recipes preparation tips • ice when making smoothies and protein...

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