COOKBOOK

INDEX1. 2. 3. 4. 5. 6. BREAKFAST SOUPS SALADS POULTRY BEEF PORK FISH SIDES & SAUCES DESSERTS & SNACKS PROTEIN SHAKES

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7. 8. 9. 10.

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BREAKFASTYouve heard it before: Breakfast is the most important meal of the day. Well, its true, especially when youre trying to build muscle, lose weight, or just get in better shape. The fuel you give your body at breakfast can make a huge difference for your energy level at the gym later on. It can also help you to stay on track with your diet plan and resist temptations later. During sleep, our body is fasting. So, breakfast literally means breaking the fast. You need nutrients in the morning to start up your metabolism and get your body back to building muscle. Thats why many experts recommend you eat breakfast like a king and make dinner your smallest meal.

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The building blocks of a great breakfast include proteins, complex carbohydrates for energy, fiber for fullness, and a small amount of (healthful) fats. Breakfast is the right time of the day to ingest the carbohydrates you need for energy. Choose complex carbs in the morning to avoid the insulin surge caused by simple carbohydrates (like sugars). For breakfast, weve included recipes that cover the basics of our favorite morning muscle-building meals. From the protein-rich eggs in our Easy Spinach Frittata to the complex carbs of oats in our Chocolate Banana Oatmeal to a makeover of traditional pancakes, weve got great choices that will get you out of bed in the morning and fill you up so youre ready to start your day.

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THE RECIPES1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. BREAKFAST EGG CUPS CAULIFLOWER HASH CHOCOLATE BANANA OATMEAL EASY SPINACH FRITTATA FIESTA EGGS FRENCH VANILLA OATMEAL LOW-FAT BREAKFAST BURRITO MEDITERRANEAN EGG WHITE OMELET PROTEIN PANCAKES PUMPKIN PIE OATMEAL ZUCCHINI PANCAKES

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Breakfast Egg CupsMaking breakfast for a crowd? These vegetable egg cups will keep everyone full and satisfied through the morning. You can substitute low or non-fat cheddar cheese for the mozzarella if you prefer the flavor. Chopped, cooked Canadian bacon can also be substituted for the bacon bits.INGREDIENTS 1mediumonion,chopped 1redbellpepper,chopped

DIRECTIONS Preheatovento350F. Heattheoilinalargeskilletovermedium-highheat.Addonion andredpepperandcookuntiljustbeforeonionsbecometranslucent.Addgarlicandfreshspinachandsautuntilspinachisfully cooked(spinachwillshrinkdramaticallyinsize).Removefrom heattocool. Inamediumbowl,whiptheeggs,shreddedcheese,andbacon bits.Whencompletelyincorporated,addcooledveggiesandmix well. Sprayamuffinpanwithnonstickcookingspray.Spoontheegg mixtureevenlyinto18muffincups.Cookintheovenfor20minutesoruntileggsareset. Makes18savoryeggmuffins.

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4clovesgarlic,minced 1tablespoonoliveoil 1cupsfreshspinach,torn 12largeeggs 1cuppart-skimmozzarellacheese,shredded 3tablespoonsbaconbits

Cauliflower HashBoth fast-food and diner-style hash browns are diet-disasters. Deep frying in oil adds lots of fat and saturated fat to the starchy potatoes. As oily and greasy as French fries, they can also be as addicting, making it impossible to stop after just a few bites. Instead, try our cauliflower hash. The cooked cauliflower has a similar texture to potatoes, but has less starch (and fewer carbs) per serving. Using turkey bacon and just a little oil also helps keep the fat content under control.INGREDIENTS 12ouncesoffreshcauliflower,wellgrated 4slicesturkeybacon cupchoppedonion 1tablespoonoliveoil Saltandpepper,totaste

DIRECTIONS Inalargeskilletovermedium-highheat,heatthebaconandonionandcookuntiltheyjustbegintobrown.Addinthecauliflower andsomeoftheoil.Stircontinuously,addingtheremainderofthe oilgraduallyasneededwhilethecauliflowerbrowns.Thehashis completewhenthecauliflowerisverysoftandbrownedallover. Serves2.

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Chocolate-Banana OatmealIf youre a fan of chocolate in the morning, than this is the oatmeal recipe for you. Using a low-calorie hot cocoa mix and zero-calorie sweetener helps keep the calorie and fat count low so you can get a sweet fix while youre getting complex carbs for all-day energy from the oatmeal and potassium from the bananas.INGREDIENTS cupregularoats 1packetdiethotcocoamix

DIRECTIONS Inasmallbowl,mixthecocoapacket,boilingwater,andcinnamonuntildissolved.Addinthecoldwaterandstir.Placeinthe refrigeratorforatleast15minutes. Removefromrefrigeratorandmixwithoatsandmashedbanana inalarge(microwave-safe)bowlandcookinthemicrowavefor 3minutes.Stir,thenallowittocoolandthickenbeforeeating. Servewithadditionalbananaslicesontop,ifdesired. Makes1serving.

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cupboilingwater teaspooncinnamon cupcoldwater 1teaspoonzero-caloriesweetener 1smallbanana,mashedwell

Easy Spinach FrittataThis spinach frittata packs a kick of heat from the jalapenos. If you dont like spicy food in the morning, swap out the hot peppers for cup of chopped red bell pepper. If you want even more spice in the morning, leave in some of the jalapeno seeds.INGREDIENTS 12eggs 1cupfreshspinach 4jalapeopeppers,seededanddiced cupchoppedonion cuppart-skimmozzarellacheese,shredded 3tablespoonsskimmilk

DIRECTIONS Preheatbroiler. Sprayaskillet(12preferred)withnon-stickcookingsprayand placeovermedium-highheat.Sautspinach,peppers,andonionsuntilcooked.Seasonwithsaltandpeppertotaste. Inaseparatebowl,whisktheeggswiththemilkandcupofthe cheese.Addeggmixturetotheskillet. Cookeggsinskilletforapproximately2minutes,scrapingthe sidesandbottomwithaspatula.Wheneggsaresomewhat cooked,butstillveryloose(thereshouldbechunksofcooked eggsamidthelooseeggs),stopstirringandallowittocookfor1 minutelonger. Sprinkletheeggswiththeremainingcupofcheese.Putskillet underbroilerandbrownfor2-4minutes. Removeskilletfromovenandallowittositfor5minutestocompletecooking.Cutinto8wedgesandenjoy. Makes8servings.

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Fiesta EggsStart the day off right with protein-packed eggs, lots of flavor, and a kick of spice. You can serve them plain, without the wrap, if you prefer, but the tortilla makes it super easy to take these eggs as a breakfast on-the-go.INGREDIENTS 4whole-wheat,low-carbtortillas 2greenchilies(canned,drained),choppedfinely

DIRECTIONS Sprayalargeskilletwithnonstickvegetablecookingspray.Over lowheat,addthechoppedchilies,onion,andtomatoes.Cover skilletandcookuntiltender,stirringoccasionally. Inabowl,combineeggsandtacoseasoning.Uncoverskilletand pushvegetablestoonesideofthepan.Addtheeggmixtureto theothersideandscramblethem.Whentheeggsarealmost completelycooked,mixthemwiththevegetablestocompletethe cooking.Seasonwithsaltandpepper. Placeofcookedeggsonawholewheattortillaandsprinkle withshreddedcheese.Wraptortillaupandenjoy. Makes4servings.

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1onion,chopped 2tomatoes,seededandchopped 3wholeeggsplus1eggwhite,beaten 1tablespoontacoseasoning 2tablespoonsfat-freecheddarcheese,shredded Saltandpepper,totaste

French Vanilla OatmealIf youre a fan of flavored oatmeal, youve probably realized by now that buying pre-flavored packets can jack up the price (and the sugar count) of your breakfast dramatically. Instead, do your wallet and your body a favor by buying the plain kind and adding your favorite flavors in yourself! This French Vanilla Oatmeal is a great example.INGREDIENTS cupoats Dashsalt cupwater cupvanilla-flavoredalmondmilk 1teaspoonvanillaextract 1teaspoonzero-caloriesweetener 2ounceschoppedalmonds teaspoonbrownsugar

DIRECTIONS Onthestove,addadashofsalttothewaterandboil.Stirinoats andcookforabout4minutesonmediumheat.Addinthealmond milkandcook1-2minuteslonger.Removefromheatandstirin thevanillaandsweetener.Allowtocoolandthickenfor2minutes. Thentopwithslicedalmondsandsprinklewithbrownsugar. Makes1serving.

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Low-Fat Breakfast BurritoWhen youre on-the-go in the morning, it can be tempting to stop in for a fast-food breakfast. Instead, weve got an easy and portable option for you to try with this breakfast burrito. It delivers the protein, complex carbohydrates, and fiber you need to feel full and have energy at the gym later on.INGREDIENTS 1low-fatwholewheattortilla 1wholeegg+2eggwhites,mixed

DIRECTIONS Sprayasmallfryingpanwithnonstickcookingspray.Sautthe onions,bellpeppers,andchileovermedium-heatuntiltheonions aretranslucent.Addintheeggmixtureandscramblegentlyuntil justbeforeitreachesdesireddoneness.Mixincheeseforthe finalsecondsofcooking. Microwavethetortillabetween2sheetsofpapertowelsfor10 secondstosoftenit.Then,placethetortillaflatonaplateand addthescrambledeggsontop.Sprinklethechivesandthesalsa overtheegg,addsaltandpeppertotaste,andwrapupthetortilla.

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2tablespoonschoppedonions 2tablespoonschoppedredbellpepper 1teaspoonchoppedgreenchile(optional) 1tablespoonshreddednon-fatcheese(e.g.sharpcheddaror MontereyJack) 1teaspoonchives,chopped 1tablespoonchunkysalsa Saltandpepper,totaste

Mediterranean Egg White OmeletThis is a great choice for those who love the Greek flavors of Kalamata olives and feta cheese. With the whites of 5 eggs, this omelet is packed with protein and is ideal if youre looking to gain size or recover from a workout. You can keep the fat to a minimum by choosing reduced fat cheese and cooking your lean bacon in the microwave on paper towels. The towels help sop up extra fat and grease so it doesnt end up in your eggs (or in your mouth).INGREDIENTS 1wholeegg 4eggwhites 2stripsofcooked,leanturkeybacon,chopped 1ouncereduced-fatfetacheese,crumbled 2tablespoonsavocado,chopped 5largeKalamataolives,pittedandchopped cupfresh,choppedspinach 1plumtomato,diced

DIRECTIONS Inasmallbowl,mixtheeggwhitesandwholeeggwithafork. Addtoanon-stickomeletpanorsmallskillet(sprayedwithnonstickcookingspray)overmedium-highheat.Cookononeside untilthebottomsidehascompletedcooking,thenflip.Addthe bacon,cheese,avocado,olives,spinach,andtomatoatopof theomeletwhiletheeggcompletescooking.Foldeggoverto covertheingredientsandservehot. Makes1serving.

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Protein PancakesUsing whey isolate protein powder in these pancakes keeps their carbohydrate count very low while still allowing you to indulge in a favorite morning meal. The egg whites add more protein to these pancakes, but if you want even more, spread 1 tablespoon of peanut butter over the top of a warm pancake.INGREDIENTS cupoats cupveryhotwater

DIRECTIONS Cookoatsbymixingoatsandhotwaterinasmallbowl.Stirwell andallowtostanduntiltheoatshaveabsorbedmuchofthewaterandarefluffy. Inaseparatebowl,combineeggwhitesandproteinpowder.Mix wellandthenaddtotheoatsmixture.Finally,stirinthecinnamon andoptionalnutsifdesired. Sprayahotgriddlepanwithnonstickcookingspray.Addof thebattertothepanandflipaftercookingonthebottomsidehas completedandthepancakeisgoldenbrown. Makes4pancakes.

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1scoop(approximately40grams)of wheyisolateproteinpowder cupeggwhites teaspooncinnamon cupchoppedpecans,optional

Pumpkin Pie OatmealVery few of our favorite holiday desserts are low-fat and healthful. Traditional pumpkin pie is no exception. However, weve taken the pumpkin flavor and transformed the creamy richness of the pie into a tasty, oatmeal breakfast that is packed with fiber to keep you full and energized for the day ahead. Its a great choice to help you stave off the temptations during the holidays when youre faced with the real deal.INGREDIENTS cupoats 2tablespoonscannedpumpkinpuree 1tablespoonskimmilk 1teaspoonbrownsugar 1teaspoonzero-caloriesweetener teaspooncinnamon teaspoonnutmeg Driedcranberriesandchoppedpecans(optionaltoppings)

DIRECTIONS Cooktheoatsaccordingtopackagedirections.When theoatmealisfinishedcooking,butisstillhot,addinthe pumpkinpuree,brownsugar,sweetener,milk,andspices. Mixwell.Cookfor1-2minuteslongeronthestovetop.Set tocoolandthickenforaminutebeforetoppingwithafew driedcranberriesandpecans. Makes1serving.

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Zucchini PancakesHalfway between hash browns and pancakes, these zucchini patties are delicious and easy to make on a hectic morning. Zucchini is easy on a low-carb diet, with just about 7 grams of carbs in 1 cup cooked. Plus, its a great source of fiber, vitamin A, and vitamin C. The two eggs in the recipe hold it all together, acting as protein-packed pancake glue.INGREDIENTS 1cupzucchini,grated 2eggs

DIRECTIONS Gratethezucchiniandblotlightlywithapapertoweltoremove someexcessmoisture.Beateggstogetherinaseparatebowl. Combineallingredientsexceptcanolaoilandmixwell. Heatoilinalargeskilletovermedium-highheat.Withhands, shapemixtureinto4flattenedpattiesandaddtooil.Flipwhen brownedononesidetocompletecooking.

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2tablespoonsonion,grated teaspoongarlicpowder teaspoonsalt 1tablespooncanolaoil

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SOUPSSoup can act as both a meal starter and a meal substitute. High in liquid content, soup eaten as a mid-day meal or as a first course can help you satisfy your hunger and make you feel fuller. Some research shows that eating soup before a main course can reduce the amount eaten by about 20% at the main meal. This means that having soup before your meal is a good decision especially when you know youre going to be faced with a tempting, unhealthful buffet/menu later on. When you feel full, youre less likely to overindulge! If youre cutting weight, soup can serve as a low-calorie meal substitute. Try pairing one of our soups with a small side salad or a slice of toasted whole-wheat bread to fill up your stomach even more. To keep fat intake low, weve chosen soups that are broth and vegetable-based instead of those that are high in cream and/or butter. Chunky vegetable soups like our Vegetable Minestrone and Zesty Taco Soup also have the extra filling power of fiber from vegetables. If you like a thicker, creamier soup, our vegetable pureebased soups, like the Pumpkin Soup and Creamy Carrot Soup, will definitely satisfy.

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THE RECIPES1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. CHICKEN, NOODLE, & SPINACH SOUP CREAMY CARROT SOUP FAT-FREE TOMATO SOUP GAZPACHO WITH CHICKPEAS MINTY PEA SOUP MISO SOUP WITH MUSHROOMS PUMPKIN SOUP ROASTED BUTTERNUT SQUASH SOUP SPICY BLACK BEAN SOUP VEGETABLE MINESTRONE ZESTY TACO SOUP

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Chicken, Noodle, & Spinach SoupWeve taken the classic chicken noodle soup and packed it full of nutritious and fiber-rich veggies. 8 ounces of spinach may look like a lot when fresh, but it will shrink dramatically when you add it to the hot soup. Even after it has shrunk in the soup, the spinach is still a great way to get vitamin C, vitamin A, and calcium. Vanilla Oatmeal is a great example.INGREDIENTS DIRECTIONS Overmediumheat,addoiltoalargesouppotandsautgarlic,onion,bellpeppers,celery,carrots,andleeks.Cook,stirring often,untiltheonionsaretranslucent.Addthechickenstockand seasonwithsaltandpepperandoptionalchilipowderifdesired. Bringtoaboil.Reduceheatand allowsouptosimmerfor40minutes. Addthefreshspinachandcoverthepot.Letspinach reduceinsize,cookingforapproximately2minutes. Thenaddnoodlesandchicken.Cookfor5minuteslongerand servehot.

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1tablespoonoliveoil 2clovesgarlic,minced 1largeonion,chopped 1redbellpepper,chopped 1greenbellpepper,chopped 1cupscelery,chopped cupslicedcarrots 1cupleeks,chopped 4cupsfat-freechickenstockorbroth teaspoonchilipowder(optional) 8ouncesfreshspinachleaves,roughlychopped 1cupeggnoodles,cookedtoaldente lb.boneless,skinlesschickenbreast,cutintocubes Saltandpepper,totaste

Creamy Carrot SoupIf you love carrots, this is the perfect soup for you. Creamy, yet light, this soup has a little sweetness from the brown sugar and a little spice from the nutmeg. The carrots are an excellent source of vitamin A as well which is great for your vision, immune system, cellular health, and much more.INGREDIENTS 10mediumcarrots,cleanedandsliced 2tablespoonsbrownsugar 2cupswater 3tablespoonsflour teaspoonnutmeg 4cupsskimmilk Saltandpeppertotaste Parsley,togarnish

DIRECTIONS Heatthecarrotswiththebrownsugarandwaterinalargesaucepan.Coverandsimmerforabout20minutes.Thecarrotsshould beverytender.Drainthemandsetaside. Inacleansaucepan,combinetheflour,nutmeg,andmilk.Stirring constantly,cookovermedium-highheatuntilthesaucethickens. Addboththewhitesauceanddrainedcarrotstoablenderand pureeuntilsmooth.Youmaythinthesoupwithalittlehotwater,if desired.Garnishwithparsleyandservehot.

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Fat-Free Tomato SoupSoup is a great way to fill up your stomach; however, many creamy soups can also fill out your waistline. Our tomato soup is tasty with Italian-inspired flavors and no fat. Serve it piping hot as a starter or alongside a toasted sandwich as a main course.INGREDIENTS 1cupchoppedonion 2clovesgarlic,crushed

DIRECTIONS Sprayalargesaucepanwithnonsticksprayandsauttheonions andgarlicovermediumheat.Coverpanandstiroccasionally. Whenonionsarecooked,addthecuminandblackpepperand stir.Turntheheattolowandcover. Drainthecannedtomatoesandsettheirjuiceaside.Blendthe tomatoesuntilcompletelysmoothusingablenderorfoodprocessor.Addblendedtomatoestotheonionmixture.Thenaddtheir reservedjuiceandthefreshdicedtomatoes.Coverpotandlet simmeronlowheatfor45minutes. Removefromheat,sprinklewithparsleyandoreganoandserve. Makes12servings(1serving=1cup)

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teaspooncumin teaspoonblackpepper,freshlyground 3cans(28ounceseach)tomatoeswiththeirjuice 2mediumripetomatoes,choppedwell 2tablespoonsfreshparsley,minced teaspoondriedoregano

Gazpacho with ChickpeasSoups can fill you up all year long. This gazpacho is served cold so its perfectly refreshing for a hot summer day. The addition of the chickpeas adds in a lot more fiber to help you feel fuller, faster. Chickpeas are also rich in important minerals like calcium, iron, and zinc.INGREDIENTS 1(15ounce)canchickpeas,rinsedanddrained 6cupstomatojuice 1cupcherrytomatoes,quartered 3clovesgarlic,crushed cupcucumber,finelychopped cupredonion,finelychopped 1teaspoondriedparsley teaspoonhotsauce cuplimejuice Freshcilantro,optional

DIRECTIONS Combineallingredientsinalargebowlandmixwell.Coverand chillintherefrigeratorforatleast1hourpriortoserving.Garnish withfreshcilantro,ifdesired.

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Minty Pea SoupFresh green peas have comparatively more sugar and starch than many other green vegetables, but they also have bonus phytonutrients, including some that may have anti-inflammatory benefits. If you prefer a chunkier pea soup, feel free to skip the straining step in this recipe.INGREDIENTS 2teaspoonslightbutter 1cupchoppedonions

DIRECTIONS Inasaucepanovermedium-highheat,sauttheonionsinthe butteruntiltheybegintoturntranslucent.Addinthepeas,broth, andwaterandbringtoaboil.Reduceheatandallowthesoupto simmerfor10minutes.Removethepotfromtheheatandallowit tocoolfor15minutes.Thenstirinthelimejuiceandseasonwith saltandpepper. Pureethepeamixtureinablenderuntilsmooth.Pourhalfofthe blendedsoupthroughasievetoremovethesolids.Allowtheotherhalfofthemixturetoremainunstrained.Combinebothhalves andreturntothestovetopoverlowheatuntilreadytoserve. Justbeforeserving,sprinkleinmintandgarnishwithwalnuts,if desired.

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4cupsgreenpeas,shelled 3cupsfat-freechickenbroth 2cupswater 1tablespoonlimejuice 2tablespoonsfinelychoppedmint 2tablespoonschoppedwalnuts,optional

Miso Soup with MushroomsWhether youre dining out or at home, miso soup is a smart choice for keeping your calorie count low. 1 cup of this soup has just 100 calories. Miso is a Japanese flavoring made from soybeans. White miso has a light flavor, but you can increase the level of flavor by choosing a darker variety instead.INGREDIENTS 1tablespoonoliveoil 1onion,finelychopped 1cupdicedtomatoes,peeledandseeded 3clovesgarlic,minced 1tablespoonpeeled,mincedginger 4cupsvegetablebroth 2tablespoonswhitemiso lb.tofu,drainedandcubed 5ouncesshiitake(orsimilar)mushrooms,slicedthinly 1cuparugulaorwatercressleaves cupchoppedgreenonion,forgarnish

DIRECTIONS Heattheoliveoilinalargesaucepanovermedium-highheat. Sautetheonionuntiltranslucent.Thenaddthetomatoes,ginger, andgarlicandsautforabout5minutes.Addthestockandbring thesouptoaboil.Reduceheatandletsimmer. Addthemiso,stirringconstantlyuntildissolved.Addthecubed tofu,mushrooms,andarugulaleavesandsimmerfor1-2minutes longer.Sprinklewithgreenonionandserveimmediately.

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Pumpkin SoupCanned pumpkins are available year-round, but this soup makes a great lunch especially during the fall and winter. Having this soup before your meal may even help you avoid the temptation of pumpkin pie later on! As an added bonus, pumpkin puree is very low in fat and calories and an excellent source of vitamin E, vitamin A, and fiber.INGREDIENTS 1cupwater 1mediumonion,chopped

DIRECTIONS Inalargesaucepanonmedium-highheat,cooktheonionin cupofthewateruntiltender,approximately4minutes.Addthe remainingcupofwater,pumpkin,broth,cinnamon,andnutmeg.Mixwellandbringtoaboil.Reduceheatandallowsoupto simmerfor5minutes.Gentlystirinthemilkandheatuntilwarm enoughtoserve.Donotallowthesouptoboilafterthemilkhas beenadded. Seasonwithsaltandpepperandserve.

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1(8ounce)canpumpkin 1cupvegetablebroth 1teaspoongroundcinnamon teaspoongroundnutmeg 1cupfat-freemilk Saltandpepper,totaste

Roasted Butternut Squash SoupRoasting the squash for this recipe makes for a tasty, sweet soup. Butternut squash is a great source of vitamin A and vitamin C while being full of fiber. The squash and chicken broth allow this soup to remain very low in fat while still being creamy and satisfying.DIRECTIONS Preheatovento375. Combinesquash,oliveoil,salt,onion,andgingerinabaking dishandtosswelltocoatwiththeoil.Bakeintheovenfor50 minutes.Vegetablesshouldbeverytender.Removefromoven andletcoolfor15-20minutes. Whencoolenoughtoblend,placetheroastedvegetablesand chickenbrothinablenderandblenduntilsmooth.Blendhalfata timeifyourblendercannotfitallofthevegetablesatonce.Pour blendedmixtureintoalargesouppotandheatonthestoveover mediumheatuntilthesoupishotenoughtoserve.

INGREDIENTS 1lbspeeledbutternutsquash,cutintocubes 1tablespoonoliveoil teaspoonsalt 1mediumonion,peeledandchoppedinlargechunks 1ouncepeeledginger,thinlysliced 2cupsfat-freechickenbroth

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Spicy Black Bean SoupThe soup will warm you up with a spicy kick on a cold day. Nutritionally, the black beans are a powerhouse as well. Theyre packed with both protein and fiber and are high in flavonoid antioxidants. You can make this a completely vegetarian dish by subbing vegetable broth for the chicken broth as well.INGREDIENTS 1cupfrozencornkernels 3(15-ounce)cansofblackbeans,rinsedanddrained

DIRECTIONS Inablender,process2cansoftheblackbeanswiththechicken broth.Setaside. SprayaDutchovenwithnon-stickcookingsprayandheaton medium-high.Addfrozencorntothepanandsautfor5minutes oruntiljustbeginningtobrown.Addintheblendedbeans,the remainingcanofwholebeans,thetomatoes(withliquid),cumin, chilipowder,andsalt.Stirtocombine.Bringthesouptoaboil. Cover,reduceheattomedium,andsimmerfor15minutes,stirringoccasionally.

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1cupsfat-freechickenbroth 1(14.5ounce)candicedtomatoes teaspooncumin tablespoonchilipowder 1teaspoonsalt

Vegetable MinestroneDont be intimidated by the long list of ingredients in this soup! Most are vegetables that are easy to find in your grocery store year-round. Although chopping the vegetables takes time, its worth it. This soup is chock-full of tasty (and fat-free!) vegetables that will fill you up with fiber and a huge number of other important nutrients. Its a great choice for satisfying your hunger before a winter meal so you wont go overboard on the main course.INGREDIENTS 1tablespoonoliveoil 1cuponions,chopped 2garliccloves,minced 1cupszucchini,chopped cupcelery,chopped cupcutfreshgreenbeans 1cupcarrots,chopped 2(16-ounce)cansoflow-sodium,fat-freechickenbroth 1cupwater 1(15ounce)canstewedtomatoes 1(16-ounce)canredkidneybeans,rinsedanddrained 1(8-ounce)cantomatosauce 1teaspoondriedoregano teaspoonsalt teaspoonblackpepper cupuncookedshell-shapedpasta GratedParmesancheese,totaste

DIRECTIONS Heatoilinalargesoupbowlovermedium-highheat.Addgarlic andonionandsautforabout3minutes.Thenaddallremaining ingredients,exceptthepastaandcheese.Bringtoaboil,reduce heat,andsimmerfor15minutes. Bringthesoupbacktoaboilandaddthepasta.Cookfor10minutesoruntilthepastaisaldente. Servehotandsprinkleeachbowlwithaboutatablespoonofthe Parmesancheeseifdesired.

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Zesty Taco SoupLove the taste of tacos? You can get the same great flavor without all the fattening ingredients (like cheese, sour cream, guacamole) by making this soup at home. For a little crunch, serve this soup with a few baked tortilla chips on the side or try a small dollop of fat-free sour cream in the center.INGREDIENTS 1lb.extra-leangroundbeef 1mediumonion,chopped

DIRECTIONS Inalargesouppot,brownthebeefwiththeonionsandjalapeo untilbeefisfullycooked(nopinkremaining).Drainexcessgrease fromthepot.Addinthetomatoes,chilies,beans,corn,tacoseasoning,andchickenbroth.Mixwellandsimmerfor20minutes. Addinextrachickenbrothifyoupreferathinnersoup.Season withsaltandpepperandserve.

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1jalapeopepper,minced 2(14.5ounce)cansdicedtomatoes 1(4.5ounce)cangreenchilies,chopped 2(15ounce)canspintobeans,rinsedanddrained 1(15ounce)canblackbeans,rinsedanddrained 1(15ounce)cancream-stylecorn 1packagehottacoseasoning 1cupfat-freechickenbroth Saltandpepper,totaste

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SALADLike soups, salads are a great way to fill up your stomach with the vitamins, minerals, and fiber of vegetables without adding a lot of fat and calories to your daily budget. Try to choose salads that are high in a variety of fruits, vegetables, and legumes as these can provide antioxidants as well as important vitamins and minerals that you cant get as easily from other food groups. Salads require caution if they are topped heavily with dressing (especially creamy varieties like Caesar, Ranch, Thousand Island, and Russian dressings), full-fat cheeses, and croutons. Instead, aim to use vegetable oil-based dressings (like olive oil and balsamic vinaigrette) as well as avocadoes and nuts in your salads to provide more healthful, monounsaturated fats. The salad recipes weve included for this book are some of our favorites and definitely cover a wide range. Some, like the Apple Slaw and Tabbouleh, are best served as a side dish, while others like the Peppered Steak Salad can act as a whole, light meal on their own. Salad recipes are also some of the most flexible. If you hate an ingredient, like a specific fruit or vegetable, you can often just swap it out for one you like better or eliminate it entirely without ruining the recipe. So, feel free to get a little creative with our salad recipes to tailor them to your own unique preferences.

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THE RECIPES1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. APPLE SLAW ASIAN SEAFOOD SALAD BLACK EYED PEA SALAD CAULIFLOWER SALAD CITRUS SPINACH SALAD FRUITY CABBAGE SLAW PEPPERED STEAK SALAD QUICK & EASY BLACK BEAN SALAD SALSA-FIED RED BEAN SALAD SUMMER SQUASH AND BROWN RICE SUMMER SALAD TABBOULEH TUNA MACARONI SALAD

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Apple SlawGreen and red apples give this side dish/salad its tart taste. They also give it a lot of fiber, vitamin C, and natural sweetness. Nonfat yogurt adds in a little protein and provides the creaminess to hold it all together. This salad goes great as a side dish for pork and poultry main courses.INGREDIENTS 1cupshreddedcabbage 1crispgreenapple,coredandslicedverythin

DIRECTIONS Inamediumbowl,combinethecabbage,apples,carrots,broccolislaw,andlemonjuiceandtosswell. Inaseparatebowl,combinethevinegar,juice,honey,andyogurt. Mixwellandpouroverthevegetables.Tosswellandrefrigerate foratleast2hoursbeforeserving.

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1crispredapple,coredandslicedverythin 2mediumcarrots,grated cuppre-packagedbroccolislaw 1tablespoonlemonjuice 1tablespoonraspberryvinegar 2tablespoonsapplejuice teaspoonhoney cupnonfatyogurt,plainorapple-flavored 1ouncedriedcranberries

Asian Seafood SaladOften overlooked, crab is actually a great fit for a healthy, active lifestyle. 3 ounces has only about 100 calories but weighs in with 19 grams of protein! Cooked shrimp has similar stats. This salad is a light, refreshing way to add both shellfish (and the healthful protein and iron they contain) to your day.INGREDIENTS 2cucumbers 1can(6.5ounces)crab 3ouncescookedshrimp 1teaspoonsesameoil 1tablespoonsesameseeds 3tablespoonssoysauce 2tablespoonsricewinevinegar cupgrapetomatoes,halved 2tablespoonsfreshparsley,chopped

DIRECTIONS Slicecucumbersverythinlyandpatdry.Drainthecannedcrab. Inasmallskillet,heatthesesameoilovermediumheat.Addthe sesameseedsandtoastthem,stirringconstantly,untiltheyare lightlybrowned.Removeseedsfrompanandgrindwithamortar andpestle. Combineallingredientsinamediumbowlandtosswelltocombinethoroughly. Makes6servings.

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Black Eyed Pea SaladIf youre not from the southern US, you might not be very familiar with black-eyed peas. Get to know them though! Like other beans and legumes, theyre high in fiber and protein and low in fat. Theyre also high in potassium which is critical for keeping your muscles working properly.INGREDIENTS 3cupsblack-eyedpeas,cooked cupchoppedredbellpepper

DIRECTIONS Combineallingredientsinalargebowlandmixwell.Marinateat least6-8hoursintherefrigeratorbeforeserving. Makes8servings.1servingisapproximatelycup.

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cupchoppedyellowbellpepper cupdicedgreenonion 2clovesgarlic,crushed teaspoondriedoregano 3tablespoonsoliveoil 4tablespoonsredwinevinegar 1teaspoonlemonjuice 2tablespoonsfinelychoppedfreshparsley teaspoonsalt teaspoonblackpepper

Cauliflower SaladLove the taste of a classic potato salad, but dont want all the fat and carbs? Subbing out the potatoes for cauliflower is the answer. This recipe is cheap, easy, and perfect summertime barbecue fare (although we enjoy it year-round).INGREDIENTS 2lbbagoffrozencauliflower,thawedanddrained 10ouncesoffrozenpeasandcarrots,thawedanddrained 2ouncesdillpickles,shredded 1cupslightmayonnaise 4eggs,hard-boiled 2teaspoonsgranulatedsugar 1teaspoonsalt teaspoonblackpepper teaspoonpaprika 2tablespoonsapplecidervinegar 2teaspoonsyellowmustard cupchoppedonion 1cupchoppedcelery

DIRECTIONS Afterhardboilingtheeggs,peelandslicetheminhalf.Remove theyolksanddiscard.Chopuptheremainingcookedeggwhites. Inasmallbowl,mixmayonnaise,sugar,salt,pepper,paprika, vinegar,andmustard.Mixwell. Drythawedveggieswithpapertowels.Chopanylargecauliflower piecestoapproximatethesizeofchoppedpotatoes. Combineallingredients.Refrigerateforatleastanhourbefore serving.

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Citrus Spinach SaladThis tangy salad is both refreshing and nutritious. The citrus fruits are a great source of vitamin C and also provide potassium and calcium for bone health. Try it out during the colder months (November April) when citrus fruits are in their peak season.INGREDIENTS 2tablespoonsorangejuice 2tablespoonsoliveoil

DIRECTIONS Inasmallbowl,combinetheorangejuice,oliveoil,andvinegar. Mixwell.Addinthepreparedoranges,tangerine,andgrapefruit andtosstocoatwellwithdressing. Addbabyspinachtoalargebowl.Topwithfruitmixtureand dressing.Tossgentlytocombine.Sprinklecranberriesandpine nutsoverthetop.Serveimmediately.

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1tablespoonbalsamicvinegar 2naveloranges,peeled,pith&membraneremoved cupcannedmandarinoranges,drainedofjuice 1tangerine,peeled,pith&membraneremoved 1redgrapefruit,peeled,pith&membraneremoved 5cupsfreshbabyspinach cupdriedcranberries 2tablespoonspinenuts

Fruity Cabbage SlawYouve never had coleslaw like this before! Weve taken a classic barbecue favorite and lightened it up by ditching all the fatty mayonnaise and adding in non-fat, fiber-rich fruit instead. If you add in the optional walnuts, youll also be getting healthful omega-3 fatty acids with your slaw.INGREDIENTS 1cupshreddedcabbage 1mediumredapple,chopped cuplightItaliandressing 1tablespoonmilk 1teaspoonsugar teaspoonnutmeg cupgoldenraisins 1ripepear,sliced cupchoppedwalnuts(optional)

DIRECTIONS Combineallingredientsinasmallbowlandtossgentlytocoat. Refrigerateuntilreadytoserve.

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Peppered Steak SaladThis salad is absolutely packed with flavor and much lower in calories than the typical restaurant-style steak salad. Its also a great way to re-use any leftover roast beef you have in the fridge. Youll satisfy your cravings for protein-rich red meat while keeping fat and carbohydrates counts lower at lunchtime. You can sub in other raw vegetables (like cucumbers, red peppers, or red onion) if you prefer.INGREDIENTSSalad: 8oz.cookedleanroastbeef,cutintothinstrips 1cupgrapetomatoes,cutinhalf

DIRECTIONS Mixalldressingingredientswellinalargebowl.Addallsalad ingredientsexceptthecabbageandbeansprouts.Mixwelland refrigeratefor2-3hourstoallowdressingtosoak.Addcabbage andbeansproutsandtossthesaladjustbeforeserving.

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1cupslicedrawwhitemushrooms, 1greenbellpepper,slicedintostrips cupchoppedcelery 2cupsshreddedcabbage cupbeansprouts Dressing: cupoliveoil redwinevinegar 2tablespoonsDijonmustard 1tablespoonsoysauce 2garliccloves,crushed teaspoonginger teaspoonblackpepper

Quick & Easy Black Bean SaladSide dishes dont get much easier to make than this one. Our black bean salad is a quick fix and is full of fiber so its sure to fill you up. Want to add some extra flavor? Kick up the heat by using your favorite hot and spicy salsa. Still not hot enough? Slip in some minced jalapeno pepper, but be sure to taste test as you go.INGREDIENTS 116ozcanblackbeans,rinsedanddrained 18ozcanwholekernelcorn,drained cupredonion,chopped cupsalsa,chunkyvariety 2tablespoonslemonjuice cupcelery,chopped 1teaspoongroundcumin 2smallgarliccloves,minced teaspoonsalt

DIRECTIONS Combineallingredients.Enjoyatroomtemperatureandrefrigerateleftovers.

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Salsa-fied Red Bean SaladThis bean salad is the perfect choice for filling you up (and not weighing you down). Its incredibly simple to make as well. Its best when served cold, so mix some up the day before you need it. Its also perfect as a side dish for a summertime barbecue.INGREDIENTS 1(15.5ounce)canredbeans,rinsedanddrained cupchoppedscallions

DIRECTIONS Combineallingredientsinamediumbowlandrefrigerateforat least1hourbeforeserving.

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cupchoppedredonion cupblackolives,chopped 2largetomatoes,seededandchopped 1-2jalapeopeppers,seededandchopped 1tablespoonfreshcilantro,chopped 1tablespoonfreshlimejuice

Summer Squash & Brown Rice Summer SaladBrown rice is definitely a top choice for getting long-term energy in the form of complex carbohydrates. Low in fat, cholesterol, and sodium, brown rice is definitely one of our top choice sides at dinnertime. This salad is the perfect way to add new flavors and use up any leftover brown rice in your fridge. Best served cold, this dish comes together super fast.INGREDIENTS 1cupcold,cookedbrownrice cupdicedzucchini cupdicedyellowsummersquash cupchoppedredonion 1teaspoonchoppedfreshbasil teaspoonsalt cuplow-fatzestyItaliandressing

DIRECTIONS Combineallingredientsexceptdressingandmixwell.Refrigerate untilreadytouse.Topwithdressingandtossjustpriortoserving.

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TabboulehTabbouleh is a traditional Middle Eastern salad that is packed with parsley and bulgur. Bulgur is a grain that has more fiber, protein, and most vitamins and minerals than white rice. Its also a great source of whole grains and complex carbohydrates for a balanced diet. You can serve it warm, but its traditionally served chilled.INGREDIENTS 1cupwater cupbulgur

DIRECTIONS Inasmallsaucepan,combinewaterandbulgurandbringtoa boil.Coverandremovethepotfromtheheat.Allowittostand untilthewaterhasbeenabsorbedcompletely,about25minutes. Drainanyextrawateratthispoint.Coolcookedbulgurandtransfertoalargebowl. Tomakethedressing,combinelemonjuice,oliveoil,garlic,zest, salt,pepper,andallspiceinasmallbowl.Mixwell. Tothebulgur,addtheparsley,mint,tomatoesandcucumbers. Pouronthedressingandtosswelltocoat.Chillintherefrigerator foratleast1hourbeforeserving.

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cuplemonjuice 2tablespoonsoliveoil 1clovegarlic,minced 1tablespoonlemonzest teaspoonsalt teaspoonblackpepper teaspoongroundallspice 2cupsfinelychoppedparsley 3tomatoes,seededanddiced 1cucumber,peeled,seeded,anddiced

Tuna Macaroni SaladThis cold pasta salad is your one-stop shop for protein and carbs. We recommend using whole wheat pasta to add more fiber and whole grains to the meal. Fiber helps you to feel fuller and reduces your chance of overeating later on. Finally, use fresh basil if it is available and add it just before serving.INGREDIENTS 8ouncesofuncooked,whole-wheatpasta(anybite-sizedshape) 10ouncesoffrozenpeas 13ouncescannedtuna,packedinwater,drained cuponion,minced 1tablespoonfat-freemayonnaise 1cupplain,nonfatyogurt 2tablespoonsDijonmustard 2clovesgarlic,crushed teaspoonblackpepper teaspoonsalt 1cupgrapetomatoes,halved teaspoondriedbasil(or1teaspoonfreshbasil)

DIRECTIONS Cookthepastaaccordingtopackagedirections.Drainandcool. Cookthefrozenpeasinthemicrowaveaccordingtopackage directions.Drainanyexcesswaterandcool. Combineallremainingingredientsinalargebowl.Addinthe pastaandpeasandmixwell.Chillintherefrigeratoruntilreadyto serve. Makes8servings.

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POULTRYIf youre like most guys who are trying to build muscle, youre probably a little too familiar with plain, grilled chicken breast by now. Dont let boredom get you off track, though! Chicken and turkey are some of the best sources of lean protein that your body will use to build and repair muscle. Theyre also some of the most cost-effective sources of animal protein which helps to keep them at the top of our easy dinner list. The same old plain, grilled breast can get tedious though. Using low calorie, low carb herbs and spices along with vegetables can totally reinvent the plain chicken breast. Even better, baking, poaching and stir-frying chicken are all new preparation methods to add to your grilling routine. When it comes to chicken, boneless, skinless breasts are the most popular base for our recipes. To save money, you can buy them in bulk and freeze some for later in the week to use in a different recipe. For turkey, we use ground turkey breast most often. Turkey is already a lean meat, but you can find extra-lean varieties in the grocery store that are up to 99% fat-free. Keep in mind that these will be dryer, so you might want extra sauce or wet ingredients when using extra-lean turkey in our Turkey Loaf and Turkey Meatballs.

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THE RECIPES1. 2. 3. 4. BAKED LEMON-VEGETABLE CHICKEN CHILI POWDER CHICKEN GRILLED JERK CHICKEN LIME CHICKEN BREAST MUSHROOM CHICKEN QUESADILLA ORANGE CHICKEN PRETZEL-CRUSTED CHICKEN NUGGETS WITH HONEY-MUSTARD DIPPING SAUCE SPICY GRILLED GARLIC CHICKEN TANDOORI CHICKEN TURKEY BEAN BURRITOS TURKEY LOAF TURKEY MEATBALLS

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5. 6. 7. 8. 9. 10. 11. 12.

Baked LemonVegetable ChickenBaking or roasting your poultry is a great way to avoid the extra fat and oil that accompany other preparations (e.g., sauting, frying, braising). The lemon and basil in this dish help ensure youre getting plenty of flavor even without any of the extra oil or butter of other preparation styles.INGREDIENTS 3poundsboneless,skinlesschickenbreasts 2teaspoonsdriedbasil cuplemonjuice cupchoppedonion 1largezucchini,halvedandthenchoppedinto8pieces 2carrots,halvedandthenchoppedinto8pieceseach 1(14ounce)canartichokehearts

DIRECTIONS Preheatovento350F. Placechickeninalargecasseroledishsprayedwithnonstick cookingspray.Sprinklewiththebasilandthelemonjuice.Add choppedonionsovertopandarrangethechoppedzucchiniand carrotsontopofthechicken.Pourartichokeheartsoverthetop ofthechickenandvegetables. Coverdishandbakeintheovenfor1houroruntilthechickenis cookedthroughandthecarrotsaretender.

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Chili Powder ChickenForget the sugary bbq sauce! Our chili powder grilled chicken has all the flavor without all the extra sugar, fat, and carbohydrates of the traditional barbecued chicken breast. Serve it with grilled zucchini, corn on the cob, and a baked potato for a satisfying and balanced summer meal that will help you maintain and improve on your gains.INGREDIENTS 4boneless,skinlesschickenbreasts(about6ounceseach) 4tablespoonsoliveoil

DIRECTIONS Combineoil,chilipowder,paprika,cumin,pepper,andsaltina large,re-sealableplasticbag.Mixwell.Addthechickenbreaststo bag,seal,andshaketocoatchickenwithmarinade.Refrigerate overnighttosealinflavors. Addchickenbreaststogrill.Cookuntilthejuicesrunclear,about 10-12minutesperside.

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2teaspoonschilipowder 2teaspoonspaprika 1teaspoongroundcumin 1teaspoonblackpepper teaspoonsalt

Grilled Jerk ChickenThe Jamaican jerk seasoning in this recipe adds Caribbean flavors to a favorite protein. To make this recipe extra simple, we purchase pre-made jerk seasoning at the grocery store, but you can definitely substitute your own spice rub recipe instead, if you prefer. For an easy dinner, grill up some asparagus alongside the chicken and serve together.INGREDIENTS cupchilichutney 1teaspoonhotpeppersauce 4boneless,skinlesschickenbreasts 2tablespoonsJamaicanjerkseasoning

DIRECTIONS Rubchickenbreastswithjerkseasoning.Inaseparatebowlcombinethechutneyandhotpeppersauce. Grillchickenonmediumhighheat,about6minutesperside(for 6-ouncebreasts).Brushchickenwithchutneymixeveryfewminutesduringthecookingprocess.Allowchickentorestforafew minutesbeforeserving. Makes4servings.

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Lime Chicken BreastEven if youre not currently enjoying the hot and sunny days of summer, this dish can still add some tropical flavor to your dinner. Its a great choice for having leftovers - you can eat this hot or cold. Try slicing up leftovers for a sandwich at lunchtime the next day. 1 serving (1/4 of the recipe) has just 180 calories and 7 grams of fat.INGREDIENTS 4boneless,skinlesschickenbreasts 2bayleaves

DIRECTIONS Preheatyourovento325F. Placethechickenbreastsandbayleavesintoamedium-sized bakingdish.Mixoil,vinegar,andlimejuicetogetherandpour overthechicken.Addthethyme,coriander,andblackpepper overthetopofthatandbakeintheovenfor45minutes. Placethelimeslicesoverthetopofthechickenandreturnthe dishtotheovenforanother10minutes.

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1tablespoonoliveoil 1tablespoonwhitevinegar 1tablespoonlimejuice 1teaspoonthyme teaspoongroundcoriander Blackpeppertotaste 2limes,cutintoslices

Mushroom Chicken QuesadillaQuesadillas are typically diet-disasters: overloaded with fatty cheese, wrapped in a huge flour tortilla, and fried in oil. They are a tasty favorite, however, so weve trimmed down the fat, calories and carbohydrates with our version, using re-vamped ingredients and by heating it in a sandwich press rather than frying it in oil. Prepare your chicken breast the lean way by poaching it in boiling water until cooked through, cooling it, and then shredding it with a fork.INGREDIENTS 6ouncesslicedmushrooms 1clovegarlic,minced 4ouncescooked,shreddedchickenbreast cuponion,chopped 1roastedredpepperpackedinwater,drainedandslicedthinly cupfat-freecheddarcheese,shredded 2high-fiber,whole-wheattortillas(12diameter) Salsaandslicedavocado(forserving)

DIRECTIONS Inasmallskilletsprayedwithnon-stickcookingspray,saut mushrooms,garlic,andonionovermediumhighheatuntilthe mushroomsaretender(about7minutes).Removefromheatand draintheexcessliquidthatthemushroomshavereleased. Heatsandwichpresstohighheat.Spraywithnon-stickcooking spray. Dividemushroommixturebetweenthetwotortillas.Layeron chicken,pepper,andcheeseevenlybetweenthetwoandfold overthetortillas.Placeside-by-sideonthesandwichpressand closetop. Heatabout5-7minutesoruntilthequesadillaisheatedthrough andthecheeseismelted.Enjoyhotwithsalsaandslicesofavocado. Serves2.

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Orange ChickenWe turned our favorite Chinese take-out dish into a leaner, lighter, cook-at-home meal. By ditching the deepfryer and swapping out the super sugary sauce, we kept the orange taste with less saturated fat and fewer calories.INGREDIENTS 2lbschicken(thighs,breasts,legs,wings) 1cuporangejuice

DIRECTIONS Preheattheovento375F. Placethechickenonashallowbakingpanandcoverwiththe orangejuiceandwhitewine.Sprinklebasil,parsley,salt,and pepperoverthechicken. Bakethechickenintheovenfor35minutes. Whilethechickenisbaking,preparethesauce.Inaskilletover medium-highheat,heattheoil.Addintheonionsandtomatoes andsautuntiltheonionsaretranslucent. Spoontheonionsandtomatoesoverthechickenandbakeforan additional10minutesoruntilthechickenisfullycooked. Makes6servings.

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cupwhitewine teaspoondriedbasil teaspoondriedparsley teaspoonsalt teaspoonpepper 1tablespoonoliveoil 1largeonion,diced 1largetomato,diced

Pretzel-Crusted Chicken Nuggets with HoneyMustard Dipping SauceTraditional chicken nuggets are usually dipped in batter and fried. By baking our nuggets in the oven, we cut out lots of unneeded saturated fat and calories. With just five ingredients, our chicken nuggets are really easy to make and the pretzel topping adds a tasty spin on a fast-food classicINGREDIENTSSauce: cupDijonmustard 2tablespoonshoney 2tablespoonsapplejuice ChickenNuggets: lb.boneless,skinlesschickenbreasts,cutinto1-inchcubes cupcrushedpretzels

DIRECTIONS Preheatovento375F. Mixallsauceingredientsinasmallbowlandblendtogetherwell. Dividesauceintotwosmalldishes.Placeoneintherefrigerator tobeusedfordippingsaucelater. Dipeachchickencubeintoremainingmustardsauce,thencoat withcrushedpretzels.Placeonanungreasedcookiesheet. Bakethetrayofnuggetsintheovenfor10-12minutes.Serve withtheextrasauce.

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Spicy Grilled Garlic ChickenThis is the perfect recipe for anyone whos getting tired of the same-old grilled chicken day after day. This spicy marinade definitely adds a punch to a classic lean protein without adding excess fat. Try serving it with some grilled corn on the cob and a cold salad. You can kick up the heat even more by keeping some of the seeds from the jalapeos.INGREDIENTS 1chicken,approximately3lbs.,cutupandskinremoved 1cupchickenbroth

DIRECTIONS Combineallingredientsexceptchickeninasmallbowlandmix welltomakemarinade. Placechickeninalargeplasticbag.Addmarinade,sealbag,and massagemarinadeintochicken.Marinateatleast30minutes orovernightintherefrigerator.Turnchickenseveraltimeswhile marinating. Whenreadytocook,removechickenfrommarinade.Reserve marinadeforlater.Placechickenpiecesonalightlyoiledgrill rackandgrillonmediumhighheat.Grilluntilchickeniscooked throughandthejuicesrunclear.Brushbothsideswithremaining marinadeatleasttwiceduringthecooking.

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2tablespoonsoliveoil 1teaspoonsdriedparsleyflakes 1teaspoongroundblackpepper 1teaspoonsalt 8garliccloves,crushed 1teaspoonredpepperflakes 1-2jalapeopeppers,seededandchoppedfinely

Tandoori ChickenWeve lightened up this classic Indian preparation for chicken breast. Slashing the meat before applying the spices helps it to absorb as much of the spice blend as possible prior to cooking. Also, make sure to allow the chicken to marinate for a full 24 hours before cooking. If you love spice, feel free to kick up the heat even more with extra chili powder and crushed red pepper in your marinade.INGREDIENTS 4chickenbreasts,skinremoved(approximately6ounceseach) 1teaspoonschilipowder 3tablespoonslemonjuice 1cupplain,fat-freeyogurt 1mediumonion,finelychopped 4clovesgarlic,minced 1tablespoonpaprika 2teaspoonsgroundcumin 1teaspoongroundcoriander 1teaspoonsalt 1teaspoongarammasala 1teaspoongroundginger 1teaspoonturmeric teaspooncrushedredpepper

DIRECTIONS Inasmallbowl,mixtogetherthechilipowderandlemonjuice. Placechickeninalargecasseroledish.Withaknife,slasheach chickenbreastafewtimes.Brushlemonjuicemixtureoverthe chickenandletstandfor30minutes. Inamediumbowl,combinealltheremainingingredients.Stirwell toincorporate.Pourmixtureoverthechickenbreasts.Coverthe casseroledishandplaceintherefrigeratorforabout24hours. Bakethechickenat450Ffor40minutes.

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Turkey Bean BurritoBurritos at most take-out chains are enormous huge carb-heavy flour tortillas full of rice, beans, greasy beef, cheese, and sour cream. Theyre not exactly a lean choice. So weve lightened up this classic take-out favorite by using ground turkey breast, fat-free cheese, and replacing the sour cream with a spicy flavor.INGREDIENTS 1lb.groundturkeybreast 1onion,chopped

DIRECTIONS Preheattheovento375F. Inasaucepansprayedwithcookingsprayovermediumheat, cooktheturkey,onions,andgarlic,stirringfrequently,untilthe turkeyisnolongerpink(about10minutes). Addthebeans,tomatosauce,salsa,andchilipowder.Coverand reduceheattolow.Cookfor10minutesmore,stirringoccasionally. Sprayabakingsheetwithnon-stickcookingspray. Spoonacupofturkeymixtureontoeachtortillaandthen sprinklewith1tablespoonofeachcheese.Rolluptortillaand place,seamsidedown,onthebakingsheet.Repeatwiththe remainingtortillas. Bakeintheovenfor12to14minutes.Leftoverscanberefrigeratedandre-heatedlaterinthemicrowave.

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2clovesgarlic,minced 1(15oz)canredkidneybeans,rinsedanddrained 8oztomatosauce cupsalsa 1teaspoonschilipowder 1cupfat-freecheddarcheese,shredded 1cupreduced-fatcheddarcheese 10(8)flourtortillas

Turkey LoafMiss the taste, but not the fat of meatloaf? We make ours with lean, ground turkey. This recipe requires very little preparation time and is much lower in fat and calories than the average meatloaf dish. 1/6th of the recipe has about 220 calories and 6 grams of fat. Keep the fat count low by serving it with a baked, not mashed, potato.INGREDIENTS 1lbs.extra-leangroundturkey cupdry,seasonedbreadcrumbs 1tablespoonsoysauce cupchickenstock 1teaspoonWorcestershiresauce teaspoonthyme 1teaspoonbasil 1teaspoonparsley 1egg Saltandblackpepper

DIRECTIONS Preheatyourovento350F. Lightlybeattheeggwithafork.Thencombineallingredientsin abowlandmixthoroughly.Putthemixtureinloafpanandbake, uncovered,intheovenforabout1hour.Letitcoolforabout10 minutesbeforeserving.

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Turkey MeatballsFew foods are as universally satisfying as a big, warm bowl of spaghetti and meatballs. The typical recipe is usually a diet-disaster though- packed with way more fat and carbs than you really need in one meal. Instead of limiting yourself to just 2 meatballs, try our turkey meatballs over cooked spaghetti squash. Weve kept the same great flavors of traditional meatballs but swapped in a leaner, high-protein meat with ground turkey instead of ground beef.INGREDIENTS lb.groundturkey cuponion,finelychopped

DIRECTIONS Inamediumbowl,combineallingredientsexcepttomatosauce andmixverywellwithhands.Shapeinto1-inchballs. Inalargesaucepanovermediumheat,combinemeatballsand sauce.Coverpanandcookfor10-15minutes(meatballsshould nolongerbepinkinthecenter). Serveoverwholewheatspaghettiorspaghettisquash.

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cuppanko(ordrybreadcrumbs) cupshreddedcarrot 1tablespoonchoppedfreshbasil 2tablespoonsfat-freemilk teaspoonsalt teaspoonblackpepper 2garliccloves,crushed 3cupsofpreparedtomatosauce

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BEEFNothing says protein like red meat! The protein in beef helps to build, maintain, and repair your bodys tissues. Beef is also a great source of iron, the mineral that is necessary to help your bodys red blood cells to carry oxygen throughout your body. However, many people have eliminated beef and other red meats from their diets, citing health concerns. While some cuts of beef are high in cholesterol and saturated fat, choosing the leanest cuts can help you get the protein, iron, and taste you want, without sacrificing your workout gains. Top sirloin steak, top round roast, sirloin tip side steak, and bottom round roast are among some of the extra-lean cuts of beef. You can also find lean and extra-lean ground beef at your local grocery store. Weve chosen from among the leaner cuts of beef to base our recipes around. Most of these recipes also remind you to trim any excess surface fat that is easily removable before cooking the beef. Dont worry though. Our beef recipes, like the Beef Lettuce Wraps and the Cuban Braised Beef, are so well-seasoned that you wont need the flavor of the extra fat!

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THE RECIPES1. 2. 3. 4. 5. 6. 7. 8. 9. 10. BEEF AND VEGETABLE STEW BEEF LETTUCE WRAPS BEEF SIRLOIN ROAST CHINESE-STYLE BEEF WITH BROCCOLI CUBAN BRAISED BEEF FORCE FACTOR BURGER PHILLY STEAK WRAP SEASONED FLANK STEAK SPICY BEEF TACOS WHISKEY-MUSHROOM STEAK

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Beef and Vegetable StewUsing lean top round beef in this stew keeps the fat content lower than traditional beef stews. This stew is also loaded with vegetables that will fill you up without filling you out. Feel free to add in more of your favorite winter vegetables (like butternut squash, turnips, or celery root) for a thicker an even heartier stew. If you have leftovers, freeze them in plastic containers and reheat later on in the microwave.INGREDIENTS 1lb.leanbeefround,trimmedoffatandcutintocubes 1greenbellpepper,seededandchopped

DIRECTIONS Preheattheovento325F. SprayalargeDutchovenlightlywithcookingsprayandplace overmedium-highheat.Addthebeefandcookuntilbrowned, about5minutes.Addinthegreenpepper,carrots,celery,onions, andparsnipandcookforabout5minuteslonger.Stiroccasionallytoensureevencooking.Addinthebeefbroth,tomatoes, rosemary,andthyme.Seasonwithsaltandpeppertotaste. Coverthepotandplaceitintheovenfor1hours.Stirinthe frozenpeasandthenreturntotheovenfor15minutesmore. Servehot.

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3carrots,cutintochunks 2stalkscelery,chopped 1cupfrozenpearlonions 1parsnip,peeledandcutintochunks 1cupsbeefbroth 1(14.5ounce)candicedtomatoes 1teaspoonrosemary,minced 1teaspoonthyme,minced 6ouncesfrozenpeas

Beef Lettuce WrapsCutting back on carbs? This recipe requires no bread or bun. Instead, this tasty, Asian-inspired beef is loaded onto large lettuce leaves as a refreshing and low-calorie serving tool. If you like spicy food, kick up the heat even more by adding in more chile pepper sauce to your cooking.INGREDIENTS 1onion,chopped 1lb.extra-leangroundbeef 5clovesgarlic,minced 1tablespoonricewinevinegar 1tablespoonsoysauce 1tablespoonchilepeppersauce 2teaspoonsbrownsugar 1teaspoongroundginger 1teaspoondarksesameoil 8largelettuceleaves 1redbellpepper,seededandsliced

DIRECTIONS Inalargebowl,mixthegroundbeef,garlic,vinegar,soysauce, chilesauce,brownsugar,andgroundgingerwell.Setaside. Inalargeskilletsprayedwithnonstickspray,cooktheonionfor 3minutes.Addthebeefmixturetotheskilletandcookabout4 minutes,oruntilthebeefiscookedthrough.Addthesesameoil andmixwell.Removefromheat. Placeaboutcupofthebeefmixtureinthecenterofeachlettuceleaf.Topwithslicedredpepperandwrap.

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Beef Sirloin RoastThis is a great meal to make when youre trying to impress company and eat healthfully at the same time. Plus, with very few ingredients, its quick and easy to prepare. Try serving it with some roasted vegetables (like asparagus or Brussels sprouts) and a simple side salad.INGREDIENTS 2lbs.leansirloinbeef,trimmedofvisiblefat 2teaspoonssalt

DIRECTIONS Preheattheovento400F. Seasonbeefonallsideswiththesaltandpepper. Inasmallbowl,combinethegarlic,rosemary,andoregano.Mix wellandrubmixturealloverthetopofthebeef.Presstheherbs intothemeatsotheystickwell.Transferbeeftoaroastingpan thathasbeensprayedwithnon-stickcookingspray. Formediumdoneness,cookthemeatintheovenforabout30 minutes. Removefromovenandletstandfor15minutesbeforeslicingand serving.

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2teaspoonsfreshlycrackedblackpepper 5clovesgarlic,minced 3teaspoonsdriedrosemary 2teaspoonsdriedoregano

Chinese-Style Beef with BroccoliOur version of this take-out favorite eliminates some excess fat and calories by using leaner cuts of beef and re-working the typically sugary sauce. This recipe also works great for wrapping up in lettuce leaves as a low-carb alternative to traditional white rice.INGREDIENTS lb.leansirloinbeef,trimmedofallvisiblefat,slicedthinly 2tablespoonscornstarch,divided 2teaspoonsvegetableoil 1cupfat-freechickenbroth 5cupsbroccoli,cutintobite-sizepieces cupslicedmushrooms 2clovesgarlic,minced teaspoonredpepperflakes cupsoysauce cupwater

DIRECTIONS Inasmallbowl,coatthestripsofbeefwith2tablespoonsofthe cornstarch. Inaseparatesmallbowl,combinetheremainingtablespoon cornstarchwithcupofthechickenbrothandthesoysauce. Mixwellandsetaside. Heattheoilinalargeskilletovermedium-highheat.Addthe beefandstir-fryforabout4minutes.Thebeefshouldbelightly browned.Movebeeftoasmallbowl,leavingtheoilinthepan. Addcupofthebrothtothepan.Addinthebroccoliandmushroomsandcovertheskilletforabout3minutes.Uncoverandadd inthegarlicandredpepperflakes.Stir-fryforabout2minutes longer. Stirinthesoysaucemixturetothebroccoliandstir-fryfor2 minuteslonger.Returnbeeftoskilletandtosswithsauceand vegetables.Servehot. Makes4servings.

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Cuban Braised BeefCooking this beef on low heat for a long time results in very tender and juicy meat. However, since flank steak is a lean cut and you trim it further of visible fat, this dish is a great way to get lean protein from red meat without adding a lot of saturated fats. Serve it as is or wrap up a cup serving in a whole-wheat tortilla.INGREDIENTS 2lbs.flanksteak,trimmedoffat 3cupsredonion,thinlysliced

DIRECTIONS CoatalargeDutchovenwithnon-stickcookingsprayandheat onmedium-high.Cooksteaksuntilbrowned(about2-3minutes perside).Removesteaksfrompanandsetaside. Addonions,bellpeppers,andgarlictopanandcookuntiltender, about8minutes.Addincumin,oregano,rosemary,salt,andpepper.Stirwellandcook1minutelonger. Addvinegar,stirwellandcookuntilalmostalltheliquidhas evaporated(about2minutes).Then,stirinthebeefbroth,tomato pasteandreturnthesteakstothepot.Cover,reducetheheatto asimmer,andcook1hours.Thesteaksshouldbeverytender. Removethesteaksfromthepotandshredusingtwoforks.Returnshreddedbeeftothepotandmixwellwiththevegetables. Sprinkleincilantroifdesired.Servehot.

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2redbellpeppers,chopped 2greenbellpeppers,chopped 1yellowbellpepper,chopped 4clovesgarlic,minced 1teaspoongroundcumin 1teaspoondriedoregano 1teaspoonchoppedrosemary cupwhitewinevinegar 3cupsfat-freebeefbroth 2tablespoonstomatopaste Saltandpepper,totaste Cilantro,ifdesired

Force Factor BurgerThere are some foods we just cant give up hamburgers are one of them. Weve improved upon the standard burger though. The Force Factor burger is lower in fat and calories and still packed with protein and a kick of spicy flavor.INGREDIENTS 1lb.extra-lean(93-97%)groundbeef 2tablespoonsonion,finelychopped 2clovesgarlic,minced 1to2teaspoonsfinelychoppedjalapeopeppers(seeded) teaspoonsalt teaspoonpepper teaspoongroundcumin 1tablespoonWorcestershiresauce

DIRECTIONS Ontop:Lettuce,slicedredonions,sandwich-sliceddillpickles, tomatoslices,ketchup,slicedbananapeppers,extrajalapenos 4reduced-calorieorlow-carbohydratehamburgerbuns Inabowl,combinethefirst7ingredients.Donotovermix(to avoiddryburgers).Shapemixtureinto4patties,approximately1 thickeach. Sprayaheatedgriddle,outdoorgrill,orportablegrillingmachine withcookingspray.Placeburgersongrillandcookapproximately 5minutesoneachside. Placeonhamburgerbunsandlayerwithlettuce,redonion,pickles,tomato,andketchup.Sprinklewithextrachoppedjalapeo peppersifdesired. Makes4servings.

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Philly Steak WrapWeve re-made another classic dish (the Philly Cheese Steak) with this Philly steak wrap. By using a whole wheat tortilla, youre getting extra whole grains in your diet and removing extra, unwanted carbs from the large bun or roll typically used in these sandwiches. Using lean roast beef also helps to keep the fat content down, while still giving you the protein and red meat taste you crave!INGREDIENTS cupgreenbellpepper,thinlysliced cuponion,chopped 1clovegarlic,minced 6ouncesleanroastbeef,shaved 2mediumwhole-wheattortillas cupcheddarcheese,shredded teaspoonhotsauce,optional

DIRECTIONS Inasmallskilletsprayedwithnon-stickcookingspray,sautthe greenpepper,onion,andgarlicfor5minutes.Addintheshaved roastbeefandsautforanadditional3minutes.Placehalfofthe mixtureatopeachtortilla.Sprinklehalfofthecheddarcheese overeachandthehotsauce,ifdesired. Re-spraytheskilletandplaceoverlowheat.Add1tortillaand heatuntilthecheesebeginstomelt,about2minutes.Remove fromheatandwrapuptortilla.Repeatwiththesecondtortilla. Makes2servings.

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Seasoned Flank SteakBeef can definitely be part of a healthy diet! While some cuts can be high in saturated fat, this recipe calls for one of the leanest cuts, the flank. Flank steaks are flavorful and high in iron and protein but can get tough if overcooked. We recommend cooking just until medium-rare for best results.INGREDIENTS 1lbs.flanksteak,trimmedofvisiblefat 1tablespoonoliveoil 1cuphotwater 2clovesgarlic,minced 1teaspoonsalt 1bayleaf teaspoonblackpepper 2carrots,diced 1redbellpepper,diced 2teaspoonslemonjuice

DIRECTIONS Preheatovento350F. Overmedium-highheat,searthesteakinoil,flippingonce.Removesteakfrompanandplaceinamediumcasseroledish. Pourthewaterintothehotskilletoncethesteakhasbeenremovedandstirtoreleaseleftoverflavor.Pouroverthemeat.Add theremainingingredientstothecasseroledishandmixtodistributeflavors. Placecasseroledish(uncovered)intheovenfor30minutesfor mediumsteak.Cook5minuteslongerifyoupreferyoursteak morewell-done. Makes4servings.

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Spicy Beef TacosIf you consider the calories, fat, and money you save by making these tacos yourself, youll never go back to that Mexican fast-food joint again. Adjust the amount of chili powder, habaero pepper, and the heat of the salsa to change the spiciness of the recipe to best fit your tastes.INGREDIENTS 2tablespoonsMexicanchilipowder teaspoongroundcumin 2teaspoonsoliveoil 1onion,chopped 1smallhabaeropepper,seededandminced 2clovesgarlic,minced lb.lean(93-95%)groundbeef 1(8ounce)cantomatosauce 1(8ounce)canredkidneybeans,rinsedanddrained 8smallcorntortillas cuplettuce,shredded cupchunkysalsaordicedtomatoes 4smallcorntortillas

DIRECTIONS Inaskilletovermediumheat,toastthechilipowderandcumin togetherfor1minutebeforeaddingtheoilandonion.Cookthe onionandpepperforabout3minutes.Thenaddgarlicandstir fryforanadditional3minutes.Addinthegroundbeefandstir wellwithawoodenspoon,breakingupbeef,untilmeatiscooked through,about5minutes.Addinthetomatosauceandkidney beansandcookforanadditional5minutes. Wrapcupofthebeefmixturewithlettuceandatablespoonof salsaineachcorntortilla. Makes4servings.

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Whiskey-Mushroom SteakCraving a flavorful steak? This one is a great choice and requires no sugary steak sauce. The mushrooms soak up the flavors of the garlic, butter, and whiskey while also providing fiber that will keep you feeling full, long after the steak has disappeared.INGREDIENTS 2NewYorkstripsteaks,approx4oz.each,trimmedofvisiblefat 1tablespoonlightbutter 3clovesgarlic,minced 5ouncesmushrooms(shiitake,ormixedvariety) teaspoondriedthyme teaspoondriedrosemary cupwhiskey

DIRECTIONS Preheatbroiler. Sprayabroilerpanwithnon-stickcookingspray.Addsteaksto broilerpanandbroilabout10minutesoneachside.Thesteaks shouldbeslightlypinkontheinside.Removefrompanandkeep warm. Heatthebutterinasaucepanovermedium-highheat.Addthe garlic,mushrooms,andspices.Sautfor2minutes.Removefrom heat.Allowtocoolfor1minute,stirringconstantly,beforecarefullyaddingthewhiskeytothesauce.Stirwellforanotherminute. Poursauceoversteaksandserve. Makes2servings.

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PORKLike beef, the cut of pork you choose will have a big impact on its nutritional stats. Flavorful preparations like bacon, ham, and pancetta can rank high in fat and sodium. However, when trimmed of excess surface fat, pork typically contains more unsaturated than saturated fats. In fact, on a per ounce basis, pork tenderloin can have less fat than chicken breast! Lean pork is a good source of protein as well as vitamins and minerals including iron, zinc, B vitamins, and selenium. As with our beef recipes, weve chosen cuts of meat that are among the leanest for our pork recipes. These include pork tenderloin as well as pork chops (both bone-in and boneless). A variety of seasonings and accompaniments make every one of our pork recipes distinct though. Pork is a great protein to season with a wide variety of flavors, from the sweet of our Apple Spiced Pork Tenderloin to the savory of our herb-infused Pork Chops with Zucchini, to the spicy of our Cajun Pork Tenderloin.

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THE RECIPES1. 2. 3. 4. APPLE SPICED PORK TENDERLOIN CAJUN PORK TENDERLOIN ROASTED PORK CHOPS WITH TOMATOES PORK CHOPS WITH ZUCCHINI PORK AND TURKEY BURGER SLOW COOKER PORK CHILI STIR-FRY PORK AND VEGETABLES

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5. 6. 7.

Apple Spiced Pork TenderloinPork tenderloin is one of the leanest cuts of pork and you can make it even leaner by trimming it of visible fat prior to cooking. However, because it is so lean, it can be easy to dry out so be careful not to overcook the pork medallions in this recipe. The apple mixture also helps return moisture and flavor to this dish.INGREDIENTS 1lb.porktenderloin,trimmedofvisiblefatandcutinto12even medallions teaspoonsalt,divided teaspoongroundcoriander teaspoonblackpepper teaspoongroundcinnamon teaspoongroundnutmeg 2tablespoonsreduced-fat,whippedbutter 2mediumBraeburnapples,coredandthinlysliced cupfinelychoppedonions cupapplecider

DIRECTIONS Inasmallbowl,combineteaspoonofthesaltwiththecoriander,blackpepper,cinnamon,andnutmeg.Applyspicemixtureto bothsidesofeachporkmedallion. Heatalargeskilletsprayedwithnon-sticksprayovermediumhighheat.Addspicedporktothepanandheatabout3minutes perside(oruntilporkisfullycookedthrough).Removeporkfrom panandsetaside. Reduceheattomediumandaddbuttertothepan.Whenthebutterhasmelted,addtheappleslices,onions,andtheremaining teaspoonsalt.Sautuntiltheappleslicesbegintobrown(about 5minutes).Addthecidertotheskilletandcookabout2minutes longer. Removefromheatandpourapplesoverporkandserve. Makes4servings.

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Cajun Pork TenderloinPork may not be the first meat to come to mind when you think about protein, but pork is definitely a high protein meat. In fact, 4 ounces of this tenderloin has about the same amount of protein as a 4 ounce beef hamburger patty.INGREDIENTS 2teaspoonslemonjuice 1tablespoonpaprika

DIRECTIONS Preheatbroiler. Inasmallbowl,mixthepaprika,onionpowder,garlicpowder, cumin,sage,andallthreetypesofpepper.Rubthelemonjuice allovertheporktenderloin.Patthespicemixturealloverthe tenderlointomakeanevencoating. Lineabroilerpanwithaluminumfoilandspraywithnonstick cookingspray.Addtheseasonedtenderloinandbroilabout6 inchesawayfromtheheatsource.Turnmeatoveronceduring cooking.Broilforabout15minutes. Transfermeattoacuttingboardandletstandfor5minutesbeforeslicingandserving. Makes4servings.

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1teaspoononionpowder 1teaspoongarlicpowder 1teaspoongroundcumin 1teaspoongroundsage teaspooncayennepepper teaspoonblackpepper teaspoonwhitepepper 1lbporktenderloin,trimmedoffat

Pork Chops with ZucchiniUsing tomato or pasta sauce along with oregano gives these pork chops an Italian flavor. Make sure you have trimmed them well in order to keep the amount of saturated fat to a minimum. If you are looking for extra carbs in your meal, serve each chop with sauce over a cup of whole wheat spaghetti.INGREDIENTS 1tablespoonoliveoil 4(4ounce)bonelessporkchops,trimmedoffat teaspoondriedoregano teaspoonsalt 1onion,chopped 2clovesgarlic,minced 2cupsslicedzucchini 1cupschunkytomatosauce

DIRECTIONS Seasonbothsidesofeachporkchopwiththeoreganoandsalt. Heattheoilinalargeskilletovermediumhighheat.Addthepork chopsandcookforabout7minutesoruntilwellbrownedonboth sides. Addtheonion,garlic,andzucchinitothepanandcookforanother6minutes. Addinthetomatosauceandreduceheattosimmer.Cookforan additional8minutesoruntilthechopsarejustcookedthrough. Servehot. Makes4servings.

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Pork and Turkey BurgerThis white-meat burger is packed with protein without pretending to be a hamburger. Serve it with the avocado slices. They contain healthier, monounsaturated fats as well as a gram of protein in every ounce. Plus, they add a creaminess that makes mayonnaise totally unnecessary.INGREDIENTS 6ouncesleangroundpork 6ouncesleangroundturkey cupcannedblackbeans,rinsed,drained,andmashedwitha fork 1teaspoononionpowder 3clovesgarlic,minced 1teaspoondriedoregano teaspoondriedrosemary teaspoonsalt 4low-calorieorlow-carbhamburgerbuns,toasted avocado,slicedthinly 1tomato,slicedthinly 4largeIceberglettuceleaves 1redonion,slicedthinly

DIRECTIONS Inalargebowl,combinethepork,turkey,mashedblackbeans, onionpowder,garlic,oregano,rosemary,andsalt.Mixuntilwell combined.Shapeinto4patties. Grillpattiesuntiltheyarewell-done,approximately4minutesper side. Placeeachpattyonatoastedbunandtopwithavocadoslices, tomato,lettuce,andredonion. Makes4servings.

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Roasted Pork Chops with TomatoesThe leanest cuts of pork are typically tenderloin, top loin roasts, and chops. This recipe calls for the chops which typically have about 2 grams of fat per ounce. Pork is high in protein and iron like beef, but is usually the less expensive option of the two. Serve these roasted chops with green beans and roasted sweet potatoes for a balanced family-style meal.INGREDIENTS 4bonelessporkchops(approx.4-6ounceseach),trimmedoffat tablespoongarlicpowder 3tablespoonsdriedbasil 1tablespoondriedparsley teaspoonsalt 1teaspoonblackpepper 1(16ounce)cantomatoes cupgratedParmesancheese

DIRECTIONS Preheatovento375F. Combineallseasonings(garlicpowder,basil,parsley,salt,and pepper)inasmallbowlandmixwell. Trimporkchopsofvisiblefat.Sprinklebothsideswithseasoningsandplaceinaroastingpansprayedwithnon-fatcooking spray. Separatethejuicefromthecannedtomatoesandpouroverthe porkintheroastingpan. Baketheporkchopsintheovenfor30minutes. Addthetomatoesandcheeseoverthetopofthechopsandbake foranadditional30minutes. Makes4servings.

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Slow Cooker Pork ChiliIf you have a slow cooker, this recipe is both an incredibly simple and very tasty dinner. Cubed pork tenderloin is a leaner alternative to the ground beef used in most traditional chili recipes. The chipotle chile gives it all a smoky flavor. If you can take the heat, feel free to add in an extra tablespoon.INGREDIENTS 1onion,chopped 3jalapeopeppers,seededanddiced

DIRECTIONS Spraytheinsideofaslowcookerwithnon-stickcookingspray. Addinallingredientsexceptthebellpeppers.Coverandcookon lowfor7hoursuntilporkistender.Addinthebellpeppersand cookforanadditional30minutes. Makes6servings.

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1lb.porktenderloin,trimmedofvisiblefatandcubed 1(15ounce)canblackbeans,rinsedanddrained 1(15ounce)canpintobeans,rinsedanddrained 1(15ounce)cancrushedtomatoes 1tablespoonchoppedcannedchipotlechileinadobosauce 1greenbellpepper,chopped 1yellowbellpepper,chopped

Stir-Fry PorkThis simple stir fry is perfect for a quick, weeknight dinner. The vegetables and apple provide a nutritious source of carbohydrates with fiber to keep you feeling fuller, longer. Serve the stir-fry over cup of cooked brown rice to add whole grains and more complex carbohydrates to your meal.INGREDIENTS 2lbs.bonelessporktoploinorroast 1tablespoonoliveoil 2clovesgarlic,minced 1mediumonion,chopped 1mediumapple,chopped 1mediumredpepper,chopped 1mediumyellowpepper,chopped 4carrots,diced cupchoppedcelery cupvegetablestock 1teaspoongroundginger

DIRECTIONS Trimporkofasmuchvisiblefataspossible.Cutintostrips(1/2 thick). Heatoilinalargeskilletovermedium-highheat.Addporkand stirconstantlyuntilitisbrowned.Removeporktopapertowelsto drain. Returntheskillettothestoveandaddinthegarlicandonion. Coverskilletandcookuntilonionistranslucent.Thenaddthe apple,peppers,carrots,celery,andstock.Coverandreduce theheattolow.After5minutes,returntheporktothepan.Add groundginger,stir,andcontinuetosautuntiltheporkiscompletelycookedthrough. Makes6servings.

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FISH AND SHELLFISHThe bodybuilding diet is typically low in fat, low in carbohydrates, low in calories, and high in protein. Fish is a great lean protein choice because most types of fish meet all of these criteria. Some varieties, including tuna, salmon, and trout have more fat than others, but even fatty fish have health benefits. In addition to being good sources of lean protein, fish have bonus nutritional benefits. First, fish (especially sardines, salmon, halibut, and mackerel) are a great source of omega-3 fatty acids. These omega-3s are important for supporting healthy heart and brain functioning. Research also indicates that omega-3s can help reduce inflammation a great benefit for those who are working out regularly. Fish can also be rich in vitamins and minerals; however the levels of these will depend on the variety of fish. For instance, cod and haddock are good sources of Vitamins A and D, while snapper is rich in Vitamin B12 and Selenium. When deciding which fish to buy, your first consideration should be what is the freshest. If youre shopping at the grocery store, ask the employee in the fish section what has arrived most recently, particularly if you live far away from a body of water. If nothing fresh appeals to you, turn to the freezer section. Shopping at a fish market? Make sure the fish has been on ice and either cook it within 2 days of purchase or seal it in an air-tight bag and put it in the freezer.

Most of the time, the sooner you can cook a fish after its caught, the better it is. Fish can be pricier than other proteins (like chicken breasts or ground beef); however, you can often save by buying frozen, canned, or local catches. Our fish recipes are prepared in some of the most healthful ways: baking, broiling, steaming, and grilling. Weve also chosen some of the most popular types of fish, so youre likely to have success finding them at your local grocery store. Although fish is a healthy addition to any diet, you shouldnt eat it every day. We recommend you fit in 12 ounces of (low-mercury) fish into your diet per week.

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THE RECIPES1. 2. 3. 4. MUSSELS WITH COCONUT BROTH FLOUNDER WITH SPINACH INDIAN-SPICED SALMON PEACH AND BLACK BEAN SWORDFISH PIZZA-STYLE TUNA MELT SALMON BURGERS SESAME SALMON FOR ONE SHRIMP WITH MUSHROOMS TERIYAKI SALMON TROPICAL STEAMED FISH WASABI TUNA STEAKS

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5. 6. 7. 8. 9. 10. 11.

Mussels with Coconut BrothMussels are both low in fat and high in protein, making them a great choice for most people following a clean, high protein diet. 3 ounces of mussels have about as much protein as 3 ounces of red meat, but these shellfish have less total fat and saturated fat than meat. They are also particularly high in iron, selenium, and vitamin B12..INGREDIENTS cuplightcoconutmilk 1tablespoonsugarsubstitute 2tablespoonslemonjuice 2teaspoonscurrypowder 1clovegarlic,crushed 1tablespoongroundginger 2cupsfat-freechickenbroth 2lbs.mussels,cleaned Choppedfreshbasil

DIRECTIONS InaDutchovenovermedium-highheat,addthecoconutmilk, sugarsubstitute,lemonjuice,currypowder,garlic,ginger,and chickenbroth.Seasonwithsaltandpepper,totaste.Bringtoa boilandaddinthemussels.Coverandcookfor5minutesoruntil shellsopen.Discardanymusselswithclosedshells. Topwithchoppedfreshbasilandservepromptly. Makes4servings.

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Flounder with SpinachPopeye may have thought his strength came from spinach, but most of the protein in this dish is coming from the fish! Flounder has about 31 grams of protein per fillet. Its also a great source of Vitamin B6, Vitamin B12, and Vitamin D. If you cant find flounder, you can substitute a similar mild fish like cod or sole.INGREDIENTS 1lb.flounderfillets 10ouncesoffrozenchoppedspinach,thawed

DIRECTIONS Preheatovento400F. Combinethecrushedcrackers,flaxseed,andgratedcheeseand setaside. Placethefishfilletsinonelayeratthebottomofacasseroledish. Coverthefilletswiththethawedspinach.Sprinkletheprepared crackermixtureoverthetop. Bake,uncovered,for15-20minutes. Makes4servings.

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3ounceswhole-wheatcrackers,crushed 2tablespoonsgroundflaxseed 3tablespoonsgratedParmesancheese

Indian-Spiced SalmonHeres an easy way to pack a lot of flavor into a favorite, high-protein fish. About 5 ounces of this cooked salmon yields just 200 calories and 8 grams of fat. Serve it with vegetables like asparagus and whole grain rice for a complete, filling, and healthful meal.INGREDIENTS 4salmonsteaks(about6ounceseach),1thick cupchickenstock 2tablespoonslemonjuice(freshsqueezedifpossible) teaspooncumin teaspooncrushedfennelseeds teaspoongroundcoriander Saltandpepper,totaste

DIRECTIONS Putthesalmonsteaksinabakingdishandpourthechicken stockandlemonjuiceoverthem.Thensprinklethecumin,fennel seeds,coriander,saltandpepperoverthat.Coverthedishwith plasticwrapandputitintherefrigeratorforthreehoursormore tomarinate. Whenyourereadytocook,coveryourbroilerpanwithaluminumfoil.Placethesteaksontopandadd1tablespoonofthe marinadeontopofeach.Placeunderbroileronlowbroilfor8-10 minutes.Turnthemoverandaddleftovermarinade.Thenbroil themforanadditional8-10minutes. Makes4servings.

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Peach and Black Bean SwordfishSwordfish is an awesome source of protein. One 4-ounce fillet will net you about 28 grams of protein with only about 4 grams of fat if it is prepared on the grill without extra oil or butter. Instead of flavoring with those fatty add-ons, we pair these grilled filets with a tasty peach and black bean combo. If peaches arent in season, you can substitute another similar fruit wed recommend pineapple or mango..INGREDIENTS DIRECTIONS Inamediumbowl,makethesalsabymixingthepeaches,kiwi, redpepper,blackbeans,salsa,salt,andjuiceof1lime.Mixwell andsetaside. Preheatthegrillorsetagrillpansprayedwithcookingsprayover medium-highheat.Squirtthejuiceoftheremaininglimeover thefiletsandgrillforabout8minutes,turningthemoverhalfway throughcooking. Topeachcookedfiletwithaboutofthepeachandblack-bean mixtureandserve. Makes4servings.

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2ripepeaches,pittedandchopped 1kiwi,skinnedandchopped 1smallredpepper,diced 1(15ounce)canblackbeans,rinsedanddrained cuppeachsalsa teaspoonsalt 2limes 1lb.swordfishfilets

Pizza-Style Tuna MeltFish might not sound like your first choice at the pizzeria, but these pizza-style mini-tuna melts are truly delicious. Plus, theyre packed with protein from the tuna and are full of the melted, gooey cheese that makes traditional tuna melts a favorite diner food. These come together very quickly and make a great lunch.INGREDIENTS 1regularorlow-calorieEnglishmuffin 2tablespoonstomatosauce teaspoonoregano 1(5ounce)canoftuna,packedinwater,drained 2slicestomato cupreduced-fat,shreddedmozzarellacheese

DIRECTIONS SlicetheEnglishmuffininhalf.Spread1tablespoonoftomato sauceoneachhalfandsprinkletheoreganoevenlyovereach. Drainthetunaandpatdrywithpapertowels.Dividetunaevenly betweenthetwohalves,placeasliceoftomatooneachhalf,and sprinklewithcheese. Broilinthetoasterovenfor2-3minutesoruntilthecheesehas justmelted. Serveopen-facedastwomini-sandwiches. Makes1serving.

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Salmon BurgersIf youve never tried a salmon burger before, youve got to try this one! Salmon is a great source of protein packing 19 grams in just 3 ounces. Its also a great source of essential fatty acids that keep the body, mind, and heart healthy. Serve each burger with our tangy yogurt sauce to impress your guests (and your taste buds) at your next barbecue.INGREDIENTSSalmonBurger: 1(7.5ounce)cansalmon,drained

DIRECTIONS 4low-carbpitapockets Tomakethesauce,combineallsauceingredientsandmixwellin asmallbowl.Coverandrefrigerateuntilreadytouse. Tomaketheburgerpatties,combineallsalmonburgeringredientsandmixwell.Dividethemixtureintofourequalportionsand shapeeachintoa4patty. Sprayalargenonstickskilletwithnonstickspray.Heatskilletover medium-highheatandaddpatties.Cook5-8minutes,turning onceduringcooking. Serveeachburgeronalow-carbsandwichthinorinapita pocket.Topwith1tablespoonofpreparedyogurtsauce. Makes4burgers.

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cupshreddedzucchini 2tablespoonsunseasonedbreadcrumbs 2tablespoonsfinelychoppedonion 1eggwhite teaspoonfinelychoppedfreshdill teaspoonsalt teaspoonblackpepper YogurtSauce: cupplain,nonfatyogurt 2tablespoonsfat-freemayonnaise 1tablespoonchoppedonion 1tablespoonchoppedfreshdill

Shrimp with MushroomsTry serving this recipe over bulgur wheat, whole-wheat pasta, or quinoa for a low-fat, high-fiber carb that will help keep you feeling full until breakfast. Short preparation time makes this meal an easy choice when youre hungry after work/school (and a much healthier choice than turning to the drive-through or the takeout menus). You dont even need to remember to defrost the shrimp the day before!INGREDIENTS 2teaspoonsoliveoil 8ouncesofslicedmushrooms cupdicedonion 1cloveofgarlic,crushed mediumredbellpepper,diced 12ouncesfrozensmallshrimp 2tablespoonswhitewine teaspoondriedbasil Saltandpeppertotaste

DIRECTIONS Heattheoilinalargeskilletovermedium-highheat.Addinthe slicedmushrooms,onions,garlic,redpepperandsautforabout 5minutes,stirringconstantly.Addintheshrimp,wine,andbasil. Reduceheattolow,covertheskillet,andletsimmerfor5minutes.Addinsaltandpeppertotaste. Makes4servings.

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Sesame Salmon for OneCooking for just one person can be a challenge, especially if youre not interested in eating that same dinner over and over for the rest of the week. This is a great way to get your weekly serving of fish without letting any go to waste (or having to eat more than is recommended due to mercury concerns). Salmon is a great source of protein and heart-healthy omega-3s. The zucchini adds in extra benefits with fiber, vitamin A, vitamin C, vitamin K, folate, and potassium. A side of quinoa is the perfect accompaniment if you want to add more carbs to your meal.INGREDIENTS 2tablespoonslow-fatsesamegingersaladdressing

DIRECTIONS Placegarlicanddressinginaplasticbagandaddthesalmon filet.Coverfishwiththedressingandallowittomarinateinthe bagfor15minutesintherefrigerator. Sprayalargesheetofheavy-dutyaluminumfoilwithnonstick cookingspray.Placethezucchinipiecesinthecenterandcover withthesalmon.Pouralltheremainingdressingfromthebag overthesalmon. Usethealuminumfoiltocompletelycoverthesalmonandvegetablessothatitmakesasealedpacket.Placethepacketona bakingsheetandbakeintheovenfor15minutes. Removefromovenandallowpackettositforaminute.Becareful ofthesteamreleasedwhenthepacketisopened.Sprinklewith sesameseedsandserve. Makes1serving.

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1clovegarlic,minced 1salmonfilet,skinless(about4ounces) 2smallzucchinis,choppedintobite-sizedpieces 1teaspoonsesameseeds(lightlytoasted,ifdesired)

Teriyaki SalmonLooking for a high-protein dinner with a little more taste than the usual grilled chicken breast? Try our Teriyaki Salmon. In addition to being rich in protein, salmon is high in omega-3 fatty acids which have been found to support a healthy cardiovascular system and brain functioning. Your body cant make omega-3s on its own which is why its a good idea to get them in your diet and through supplements.INGREDIENTS Nonstickvegetablecookingspray 1lbsofsalmonfiletsor4salmonsteaks,(approx.6ounces each) 1tablespoonsoysauce 1tablespoonhoney teaspoongroundginger teaspoonmaceornutmeg

DIRECTIONS Preheatbroiler. Lineabroilerpanwithaluminumfoilandsprayitwiththenonstickcookingspray.Arrangethesalmonsteaksonthepan. Inasmallbowl,combinethesoysauce,honey,ginger,andmace tomakethesauce.Brushthesalmonwiththesauce.Broilabout 7to10minutesoneachside.Applyremainingsauceduringthe cookingprocess. Makes4servings.

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Tropical Steamed FishSteaming is one of the most healthful ways to prepare fresh fish without adding any extra oil or butter! Instead, this fish is given a tangy citrus flavor with both lemon and lime juice. We prefer to use sole for this preparation, but you can substitute a similar fish, like haddock or cod, if desired.INGREDIENTS 1lbs.solefilets 1lime

DIRECTIONS Useheavy-dutyaluminumfoiltocreateasturdybaseforthefish. Arrangefilletsonthefoilandplaceontopofasteamerrackover boilingwater. Squeezethelimeandlemonoverthefishevenly.Thentopwith thefinelychoppedonions. Coverandsteamthefishuntilitiscooked,about5minutes.The fishshouldflakeeasilywithafork.Servewithapineappleor mangosalsaifdesired. Makes4servings.

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1lemon cuponion,finelychopped PineappleorMangosalsa,optional

Wasabi Tuna SteaksTuna doesnt always have to come from the can! Pick up some tuna steaks instead at the grocery store and try this intensely flavorful recipe that packs a punch from the Japanese condiment wasabi. Research suggests that eating spicy foods, like wasabi, can help keep you eat slower, eat less, and even crank up your metabolism.INGREDIENTS 4(6-ounce)tunasteaks,approximately1inchthick 2tablespoonssoysauce,divided 2tablespoonsgingermarmalade 2teaspoonswasabipaste 1tablespoonfreshparsley,chopped

DIRECTIONS Drizzle1tablespoonofthesoysauceoverthetunasteaksand allowittostandfor5minutes. Inasmallbowl,combinetheremainingtablespoonofsoysauce, marmalade,andwasabipasteandmixwell. Sprayagrillpanwithnonstickcookingsprayandheatover medium-highheatonthestove.Addthetunasteakstothepan andcookabout2minutesperside.Coatonesidewiththewasabimixtureandallowittocookfor1minutelongeroruntilithas reachedyourdesireddegreeofdoneness. Removefromheatandsprinklewithparsley. Makes4servings.

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SIDES AND SAUCESMan cannot live on meat alone! While protein may make up the center of your plate, its important to supplement your meals with the carbohydrates, fiber, healthful fats, vitamins, and minerals that you can get from side dishes. For this cookbook, weve chosen mostly side dishes that are focused around fruits and vegetables. Starchier vegetables like the potatoes in our Easy Microwave New Potatoes, Oven-Roasted French Fries, and Fruity Sweet Potatoes and the rice in our Spinach and Rice Bake are all good sources of complex carbohydrates that will provide your body with longterm energy. Complex carbohydrates are broken down into simpler sugars and stored in your muscles in the form of glycogen. Later on, during your workout, this glycogen is broken down by your muscles as it is needed for energy to power your workout. Youre body needs some complex carbohydrates in both your pre-workout and post-workout meals. finding them at your local grocery store. Although fish is a healthy addition to any diet, you shouldnt eat it every day. We recommend you fit in 12 ounces of (low-mercury) fish into your diet per week.

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THE RECIPES1. 2. 3. 4. BAKED TOMATOES CLASSIC BBQ SAUCE EASY MICROWAVE NEW POTATOES FRUITY SWEET POTATOES MANGO SALSA OVEN-ROASTED FRENCH FRIES PEAS AND CRUNCH CARROTS PROSCIUTTO-CORN SAUT ROASTED SWEET POTATO & BANANA MASH SPINACH AND RICE BAKE

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5. 6. 7. 8. 9. 10.

Baked TomatoesThere are so many ways to use these tomatoes in your meals. You can enjoy them cold, as a summertime side dish, or piping hot. You can even serve them cold on top of a fresh garden salad. Each cup serving of tomatoes has about 40 calories so feel free to get creative about the dishes you add them too.INGREDIENTS 1pintcherrytomatoes 2clovesgarlic,minced 3tablespoonsonion cupfreshparsley,minced 2tablespoonsfreshbasil,minced teaspoondriedthyme Saltandpepper,totaste 2tablespoonsgratedParmesancheese,optional

DIRECTIONS Preheatovento375F. Washtomatoesandremoveanystemsandleaves.Place cleanedtomatoesinashallowbakingdishandcoverwith choppedonions,parsley,thyme,salt,pepper,andcheese(if desired). Bakethetomatoesfor6minutes,stirringoncehalfwaythrough thecookingprocess. Servehotorallowtomatoestocooltoroomtemperaturebefore refrigerating. Makes4servings.

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Classic BBQ SauceGrilled chicken can get boring if you forbid yourself from adding creamy dressings and sugary sauces. Our bbq sauce is the solution great barbecue taste with just about 25 calories per tablespoon.INGREDIENTS 1cupketchup 1teaspoonapplecidervinegar

DIRECTIONS Combineallingredientsinamedium-sizedsaucepan.Heatover mediumheat,stirringconstantlyuntilitreachesasimmer.Allow tosimmerfor5minutesmore.Applytogrilledchickenbreastsor useasasubstituteforstore-boughtBBQsaucesinyourfavorite recipes.

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2tablespoonsmolasses 2tablespoonsdarkbrownsugar 2tablespoonsWorcestershiresauce 2teaspoonssoysauce teaspoongarlicpowder teaspoononionpowder teaspoongroundcumin teaspoonpaprika teaspoonhotsauce

Easy Microwave New PotatoesHungry right now? These microwaved potatoes are the answer to time-crunch cooking. If you dont have any leeks in the house, swap them out for chopped onions or scallions instead. These make a great side dish for poultry and beef dinners and are a lower-fat alternative to both mashed and scalloped potatoes.INGREDIENTS 2tablespoonslightbutterorlightbutterspread 1lbs.newredpotatoes,quartered cupslicedleeks 1largeredbellpepper,chopped 4tablespoonsgratedParmesancheese

DIRECTIONS Microwavebutterina2-quartcasseroledishonHIGHfor30-45 secondstomelt.Addpotatoes,leeks,pepperandtosstocoat. CoverdishandmicrowaveonHIGHfor6-8minutesmore(potatoesshouldbeforktender).SprinklewithParmesancheese. Makes5servings.

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Fruity Sweet PotatoesSweet potatoes are well recognized for their nutrient value. High in fiber, potassium, vitamin A, and vitamin C, they are great for anyone with an active lifestyle. Sweet po