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THEFORCE FACTOR®

COOKBOOKCompanion recipes for your workout and Force Factor

supplement program selected to help you

Unleash Your Potential™

Anthony Lewis

Copyright © 2012 Force Factor®, LLC

All rights reserved. No part of this book may be reproduced

in any form without written permission from the publisher.

CONTENTSBREAKFAST ....................................................................................................................................3

SOUPS ..........................................................................................................................................17

SALADS ........................................................................................................................................31

POULTRY ......................................................................................................................................46

BEEF ............................................................................................................................................61

PORK ...........................................................................................................................................74

FISH & SHELLFISH .........................................................................................................................84

SIDES & SAUCES ...........................................................................................................................98

DESSERTS & SNACKS ..................................................................................................................111

PROTEIN SHAKES ........................................................................................................................124

BREAKFASTYou’ve heard it before: Breakfast is the most important meal of the day.

Well, it’s true, especially when you’re 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. That’s why many experts recommend

you “eat breakfast like a king” and make dinner your smallest meal.

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, we’ve 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, we’ve got great choices

that will get you out of bed in the morning and fill you up so you’re ready to

start your day.

B

4

THE RECIPESBREAKFAST EGG CUPS .............................. 5

CAULIFLOWER HASH ................................ 6

CHOCOLATE BANANA OATMEAL ................. 7

EASY SPINACH FRITTATA ........................... 8

FIESTA EGGS ............................................ 9

FRENCH VANILLA OATMEAL ..................... 10

LOW-FAT BREAKFAST BURRITO ................ 11

MEDITERRANEAN EGG WHITE OMELET ..... 12

PROTEIN PANCAKES ............................... 13

PUMPKIN PIE OATMEAL .......................... 14

ZUCCHINI PANCAKES .............................. 15

5

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 DIRECTIONS1 medium onion, chopped

1 red bell pepper, chopped

4 cloves garlic, minced

1 tablespoon olive oil

1 ½ cups fresh spinach, torn

12 large eggs

1 cup part-skim mozzarella cheese, shredded

3 tablespoons bacon bits

Preheat oven to 350°F.

Heat the oil in a large skillet over medium-high heat. Add onion and red

pepper and cook until just before onions become translucent. Add garlic

and fresh spinach and sauté until spinach is fully cooked (spinach will

shrink dramatically in size). Remove from heat to cool.

In a medium bowl, whip the eggs, shredded cheese, and bacon bits.

When completely incorporated, add cooled veggies and mix well.

Spray a muffin pan with nonstick cooking spray. Spoon the egg mixture

evenly into 18 muffin cups. Cook in the oven for 20 minutes or until eggs

are set.

Makes 18 savory egg muffins.

6

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 DIRECTIONS12 ounces of fresh cauliflower, well grated

4 slices turkey bacon

½ cup chopped onion


Salt and pepper, to taste

In a large skillet over medium-high heat, heat the bacon and onion and

cook until they just begin to brown. Add in the cauliflower and some of the

oil. Stir continuously, adding the remainder of the oil gradually as needed

while the cauliflower browns. The hash is complete when the cauliflower is

very soft and browned all over.

Makes 2 servings.

7

Chocolate-Banana OatmealIf you’re 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 you’re getting complex carbs for all-day energy from the oatmeal and potassium from

the bananas.

INGREDIENTS DIRECTIONS ⅓ cup regular oats

1 packet diet hot cocoa mix

¼ cup boiling water

¼ teaspoon cinnamon

⅛ cup cold water

1 teaspoon zero-calorie sweetener

1 small banana, mashed well

In a small bowl, mix the cocoa packet, boiling water, and cinnamon until

dissolved. Add in the cold water and stir. Place in the refrigerator for at

least 15 minutes.

Remove from refrigerator and mix with oats and mashed banana in a

large (microwave-safe) bowl and cook in the microwave for 3 minutes.

Stir, then allow it to cool and thicken before eating. Serve with additional

banana slices on top, if desired.

Makes 1 serving.

8

Easy Spinach FrittataThis spinach frittata packs a kick of heat from the jalapenos. If you don’t like spicy food in the

morning, swap out the hot peppers for ½ cup of chopped red bell pepper. If you want even more

spice in the morning, leave in some of the jalapeño seeds.

INGREDIENTS

DIRECTIONS

12 eggs

1 cup fresh spinach

4 jalapeño peppers, seeded and diced


½ cup part-skim mozzarella cheese, shredded

3 tablespoons skim milk

Cook eggs in skillet for approximately 2 minutes, scraping the sides and

bottom with a spatula. When eggs are somewhat cooked, but still very

loose (there should be chunks of cooked eggs amid the loose eggs), stop

stirring and allow it to cook for 1 minute longer.

Sprinkle the eggs with the remaining ¼ cup of cheese. Put skillet under

broiler and brown for 2-4 minutes.

Remove skillet from oven and allow it to sit for 5 minutes to complete

cooking. Cut into 8 wedges and enjoy.

Makes 8 servings.

Preheat broiler.

Spray a skillet (12” preferred) with nonstick cooking spray and place over

medium-high heat. Sauté spinach, peppers, and onions until cooked.

Season with salt and pepper to taste.

In a separate bowl, whisk the eggs with the milk and ¼ cup of the cheese.

Add egg mixture to the skillet.

9

Fiesta EggsStart the day off right with protein-packed eggs, lots of flavor, and a kick of spice. You can serve

these eggs plain, without the wrap, if you prefer, but the tortilla makes it super easy to take them for

breakfast on-the-go.

INGREDIENTS DIRECTIONS4 whole-wheat, low-carb tortillas

2 green chilies (canned, drained), chopped finely

1 onion, chopped

2 tomatoes, seeded and chopped

3 whole eggs plus 1 egg white, beaten

1 tablespoon taco seasoning

2 tablespoons fat-free cheddar cheese, shredded


Spray a large skillet with nonstick vegetable cooking spray. Over low heat,

add the chopped chilies, onion, and tomatoes. Cover skillet and cook until

tender, stirring occasionally.

In a bowl, combine eggs and taco seasoning. Uncover skillet and push

vegetables to one side of the pan. Add the egg mixture to the other side

and scramble them. When the eggs are almost completely cooked, mix

them with the vegetables to complete the cooking. Season with salt and

pepper.

Place ¼ of cooked eggs on a whole wheat tortilla and sprinkle with

shredded cheese. Wrap tortilla up and enjoy.

Makes 4 servings.

10

French Vanilla OatmealIf you’re a fan of flavored oatmeal, you’ve 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 DIRECTIONS½ cup oats

Dash salt

¾ cup water

¼ cup vanilla-flavored almond milk

1 teaspoon vanilla extract


2 ounces chopped almonds

½ teaspoon brown sugar

On the stove, add a dash of salt to the water and boil. Stir in oats and

cook for about 4 minutes on medium heat. Add in the almond milk and

cook 1-2 minutes longer. Remove from heat and stir in the vanilla and

sweetener. Allow to cool and thicken for 2 minutes. Then top with sliced

almonds and sprinkle with brown sugar.

Makes 1 serving.

11

Low-Fat Breakfast BurritoWhen you’re on-the-go in the morning it can be tempting to stop in for a fast-food breakfast. Instead,

we’ve 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 DIRECTIONS1 low-fat whole wheat tortilla

1 whole egg + 2 egg whites, mixed

2 tablespoons chopped onions

2 tablespoons chopped red bell pepper

1 teaspoon chopped green chile (optional)

1 tablespoon shredded non-fat cheese (e.g. cheddar or Monterey Jack)

1 teaspoon chives, chopped

1 tablespoon chunky salsa


Spray a small frying pan with nonstick cooking spray. Sauté the onions,

bell peppers, and chile over medium heat until the onions are translucent.

Add in the egg mixture and scramble gently until just before it reaches

desired doneness. Mix in cheese for the final seconds of cooking.

Microwave the tortilla between 2 sheets of paper towels for 10 seconds

to soften it. Then, place the tortilla flat on a plate and add the scrambled

eggs on top. Sprinkle the chives and the salsa over the egg, add salt and

pepper to taste, and wrap up the tortilla.

Makes 1 serving.

12

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 you’re 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 doesn’t end up in your eggs (or in your mouth).

INGREDIENTS DIRECTIONS1 whole egg

4 egg whites

2 strips of cooked, lean turkey bacon, chopped

1 ounce reduced-fat feta cheese, crumbled

2 tablespoons avocado, chopped

5 large Kalamata olives, pitted and chopped

¼ cup fresh, chopped spinach

1 plum tomato, diced

In a small bowl, mix the egg whites and whole egg with a fork. Add to

a nonstick omelet pan or small skillet (sprayed with nonstick cooking

spray) over medium-high heat. Cook on one side until the bottom side

has completed cooking, then flip. Add the bacon, cheese, avocado,

olives, spinach, and tomato atop ½ of the omelet while the egg completes

cooking. Fold egg over to cover the ingredients and serve hot.

Makes 1 serving.

13

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 DIRECTIONS½ cup oats

½ cup very hot water

1 scoop (approximately 40 grams) of whey isolate protein powder

¼ cup egg whites

½ teaspoon cinnamon

⅛ cup chopped pecans, optional

Cook oats by mixing oats and hot water in a small bowl. Stir well and allow

to stand until the oats have absorbed much of the water and are fluffy.

In a separate bowl, combine egg whites and protein powder. Mix well and

then add to the oats mixture. Finally, stir in the cinnamon and optional nuts

if desired.

Spray a hot griddle pan with nonstick cooking spray. Add ¼ of the batter to

the pan and flip after cooking on the bottom side has completed and the

pancake is golden brown.

Makes 4 pancakes.

14

Pumpkin Pie OatmealVery few of our favorite holiday desserts are low-fat and healthful. Traditional pumpkin pie is no

exception. However, we’ve 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. It’s a great choice to help you stave off the temptations during the holidays when you’re

faced with the real deal.

INGREDIENTS DIRECTIONS¼ cup oats

2 ½ tablespoons canned pumpkin puree

1 tablespoon skim milk

1 teaspoon brown sugar



¼ teaspoon nutmeg

Dried cranberries and chopped pecans (optional toppings)

Cook the oats according to package directions. When

the oatmeal is finished cooking, but is still hot, add in the

pumpkin puree, brown sugar, sweetener, milk, and spices.

Mix well. Cook for 1-2 minutes longer on the stovetop. Set

to cool and thicken for a minute before topping with a few

dried cranberries and pecans.

Makes 1 serving.

15

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, it’s 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 DIRECTIONS1 cup zucchini, grated

2 eggs

2 tablespoons onion, grated

¼ teaspoon garlic powder

¼ teaspoon salt

1 tablespoon Canola oil

Grate the zucchini and blot lightly with a paper towel to remove some

excess moisture. Beat eggs together in a separate bowl.

Combine all ingredients except Canola oil and mix well.

Heat oil in a large skillet over medium-high heat. With hands, shape

mixture into 4 flattened patties and add to oil. Flip when browned on one

side to complete cooking.

Makes 2 servings.

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 you’re going to be faced with

a tempting, unhealthful buffet/menu later on. When you feel full, you’re

less likely to overindulge! If you’re 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, we’ve 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 puree-based soups, like the Pumpkin Soup

and Creamy Carrot Soup, will definitely satisfy.

S

THE RECIPESCHICKEN, NOODLE, & SPINACH SOUP ...... 19

CREAMY CARROT SOUP .......................... 20

FAT-FREE TOMATO SOUP .......................... 21

GAZPACHO WITH CHICKPEAS .................. 22

MINTY PEA SOUP ................................... 23

MISO SOUP WITH MUSHROOMS .............. 24

PUMPKIN SOUP ..................................... 25

ROASTED BUTTERNUT SQUASH SOUP ...... 26

SPICY BLACK BEAN SOUP ....................... 27

VEGETABLE MINESTRONE ........................ 28

ZESTY TACO SOUP .................................. 29

19

Chicken, Noodle, & Spinach SoupWe’ve 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.

INGREDIENTS DIRECTIONS1 tablespoon olive oil


1 large onion, chopped

1 red bell pepper, chopped

1 green bell pepper, chopped

1 ½ cups celery, chopped

½ cup sliced carrots

1 cup leeks, chopped

4 cups fat-free chicken stock or broth

¼ teaspoon chili powder (optional)

8 ounces fresh spinach leaves, roughly chopped

1 cup egg noodles, cooked to al dente

¾ lb. cooked chicken breast, cut into ½” cubes


Over medium heat, add oil to a large soup pot and sauté garlic, onion, bell

peppers, celery, carrots, and leeks. Cook, stirring often, until the onions

are translucent. Add the chicken stock and season with salt and pepper

and optional chili powder if desired. Bring to a boil. Reduce heat and allow

soup to simmer for 40 minutes.

Add the fresh spinach and cover the pot. Let spinach reduce in size,

cooking for approximately 2 minutes. Then add noodles and chicken. Cook

for 5 minutes longer and serve hot.

Makes 6 servings.

20

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 which is great for your vision, immune system, cellular health, and much more.

INGREDIENTS DIRECTIONS10 medium carrots, cleaned and sliced

2 tablespoons brown sugar

2 cups water

3 tablespoons flour

½ teaspoon nutmeg

4 cups skim milk

Salt and pepper to taste

Parsley, to garnish

Heat the carrots with the brown sugar and water in a large saucepan.

Cover and simmer for about 20 minutes. The carrots should be very

tender. Drain them and set aside.

In a clean saucepan, combine the flour, nutmeg, and milk. Stirring

constantly, cook over medium-high heat until the sauce thickens.

Add both the white sauce and drained carrots to a blender and puree until

smooth. You may thin the soup with a little hot water, if desired. Garnish

with parsley and serve hot.

Makes 4 servings.

21

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 DIRECTIONS1 cup chopped onion

2 cloves garlic, crushed

¼ teaspoon cumin

½ teaspoon black pepper, freshly ground

3 cans (28 ounces each) tomatoes with their juice

2 medium ripe tomatoes, chopped well

2 tablespoons fresh parsley, minced

½ teaspoon dried oregano

Spray a large saucepan with nonstick spray and sauté the onions and

garlic over medium heat. Cover pan and stir occasionally. When onions

are cooked, add the cumin and black pepper and stir. Turn the heat to low

and cover.

Drain the canned tomatoes and set their juice aside. Blend the tomatoes

until completely smooth using a blender or food processor. Add blended

tomatoes to the onion mixture. Then add their reserved juice and the fresh

diced tomatoes. Cover pot and let simmer on low heat for 45 minutes.

Remove from heat, sprinkle with parsley and oregano and serve.

Makes 12 servings.

22

Gazpacho with ChickpeasSoups can fill you up all year long. This gazpacho is served cold, so it’s 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 DIRECTIONS1 (15 ounce) can chickpeas, rinsed and drained

6 cups tomato juice

1 cup cherry tomatoes, quartered


½ cup cucumber, finely chopped

¼ cup red onion, finely chopped

1 teaspoon dried parsley

½ teaspoon hot sauce

¼ cup lime juice

Fresh cilantro, optional

Combine all ingredients in a large bowl and mix well. Cover and chill in the

refrigerator for at least 1 hour prior to serving. Garnish with fresh cilantro,

if desired.

Makes 6 servings.

23

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 DIRECTIONS2 teaspoons light butter

1 cup chopped onions

4 cups green peas, shelled

3 cups fat-free chicken broth

2 cups water

1 tablespoon lime juice

2 tablespoons finely chopped mint

2 tablespoons chopped walnuts, optional

In a saucepan over medium-high heat, sauté the onions in the butter

until they begin to turn translucent. Add in the peas, broth, and water and

bring to a boil. Reduce heat and allow the soup to simmer for 10 minutes.

Remove the pot from the heat and allow it to cool for 15 minutes. Then stir

in the lime juice and season with salt and pepper.

Puree the pea mixture in a blender until smooth. Pour half of the blended

soup through a sieve to remove the solids. Allow the other half of the

mixture to remain unstrained. Combine both halves and return to the

stovetop over low heat until ready to serve. Just before serving, sprinkle in

mint and garnish with walnuts, if desired

Makes 6 servings.

24

Miso Soup with MushroomsWhether you’re 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.


1 onion, finely chopped

1 cup diced tomatoes, peeled and seeded


1 tablespoon peeled, minced ginger

4 cups vegetable broth

2 tablespoons white miso

¼ lb. tofu, drained and cubed

5 ounces shiitake (or similar) mushrooms, sliced thinly

1 cup arugula or watercress leaves

¼ cup chopped green onion, for garnish

Heat the olive oil in a large saucepan over medium-high heat. Sauté the

onion until translucent. Then add the tomatoes, ginger, and garlic and

sauté for about 5 minutes. Add the stock and bring the soup to a boil.

Reduce heat and let simmer.

Add the miso, stirring constantly until dissolved. Add the cubed tofu,

mushrooms, and arugula leaves and simmer for 1-2 minutes longer.

Sprinkle with green onion and serve immediately

Makes 4 servings.

25

Pumpkin SoupCanned pumpkin is 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 DIRECTIONS1 cup water

1 medium onion, chopped

1 (8 ounce) can pumpkin

1 cup vegetable broth

1 teaspoon ground cinnamon

½ teaspoon ground nutmeg

1 cup fat-free milk


In a large saucepan on medium-high heat, cook the onion in ½ cup of the

water until tender, approximately 4 minutes. Add the remaining ½ cup of

water, pumpkin, broth, cinnamon, and nutmeg. Mix well and bring to a boil.

Reduce heat and allow soup to simmer for 5 minutes. Gently stir in the

milk and heat until warm enough to serve. Do not allow the soup to boil

after the milk has been added.

Season with salt and pepper and serve.

Makes 4 servings.

26

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.

INGREDIENTS DIRECTIONS1 ½ lbs peeled butternut squash, cut into cubes


½ teaspoon salt

1 medium onion, peeled and chopped in large chunks

1 ounce peeled ginger, thinly sliced

2 ½ cups fat-free chicken broth

Preheat oven to 375° F.

Combine squash, olive oil, salt, onion, and ginger in a baking dish and

toss well to coat with the oil. Bake in the oven for 50 minutes. Vegetables

should be very tender. Remove from oven and let cool for 15-20 minutes.

When cool enough to blend, place the roasted vegetables and chicken

broth in a blender and blend until smooth. Blend half at a time if your

blender cannot fit all of the vegetables at once. Pour blended mixture into

a large soup pot and heat on the stove over medium heat until the soup is

hot enough to serve.

Makes 6 servings.

27

Spicy Black Bean SoupThe soup will warm you up with a spicy kick on a cold day. Nutritionally, the black beans are a

powerhouse. They’re 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 DIRECTIONS1 cup frozen corn kernels

3 (15-ounce) cans of black beans, rinsed and drained

1 ½ cups fat-free chicken broth

1 (14.5 ounce) can diced tomatoes

½ teaspoon cumin

½ tablespoon chili powder

1 teaspoon salt

In a blender, process 2 cans of the black beans with the chicken broth. Set

aside.

Spray a Dutch oven with nonstick cooking spray and heat on medium-

high. Add frozen corn to the pan and sauté for 5 minutes or until just

beginning to brown. Add in the blended beans, the remaining can of whole

beans, the tomatoes (with liquid), cumin, chili powder, and salt. Stir to

combine. Bring the soup to a boil. Cover, reduce heat to medium, and

simmer for 15 minutes, stirring occasionally.

Makes 6 servings.

28

Vegetable MinestroneDon’t 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, it’s 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. It’s a great choice for satisfying your hunger before a winter meal so

you won’t go overboard on the main course.

INGREDIENTS

DIRECTIONS


1 cup onions, chopped

2 garlic cloves, minced

1 ½ cups zucchini, chopped

½ cup celery, chopped

½ cup cut fresh green beans

1 cup carrots, chopped

2 (16-ounce) cans of low-sodium, fat-free chicken broth

1 cup water

1 (15 ounce) can stewed tomatoes

1 (16-ounce) can red kidney beans, rinsed and drained

1 (8-ounce) can tomato sauce

1 ½ teaspoon dried oregano

½ teaspoon salt

½ teaspoon black pepper

Heat oil in a large soup bowl over medium-high heat. Add garlic and onion

and sauté for about 3 minutes. Then add all remaining ingredients, except the

pasta and cheese. Bring to a boil, reduce heat, and simmer for 15 minutes.

Bring the soup back to a boil and add the pasta. Cook for 10 minutes or

until the pasta is al dente.

Serve hot and sprinkle each bowl with about a tablespoon of the

Parmesan cheese if desired.

Makes 6 servings.

½ cup uncooked shell-shaped pasta

Grated Parmesan cheese, to taste

29

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 DIRECTIONS1 lb. extra-lean ground beef


1 jalapeño pepper, minced

2 (14.5 ounce) cans diced tomatoes

1 (4.5 ounce) can green chilies, chopped

2 (15 ounce) cans pinto beans, rinsed and drained

1 (15 ounce) can black beans, rinsed and drained

1 (15 ounce) can cream-style corn

1 package hot taco seasoning

1 cup fat-free chicken broth


In a large soup pot, brown the beef with the onions and jalapeño until beef

is fully cooked (no pink remaining). Drain excess grease from the pot. Add

in the tomatoes, chilies, beans, corn, taco seasoning, and chicken broth.

Mix well and simmer for 20 minutes. Add in extra chicken broth if you

prefer a thinner soup. Season with salt and pepper and serve.

Makes 4 servings

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 can’t

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 we’ve 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.

S

THE RECIPESAPPLE SLAW .......................................... 33

ASIAN SEAFOOD SALAD .......................... 34

BLACK-EYED PEA SALAD ......................... 35

CAULIFLOWER SALAD ............................. 36

CITRUS SPINACH SALAD ......................... 37

FRUITY CABBAGE SLAW .......................... 38

PEPPERED STEAK SALAD ........................ 39

QUICK & EASY BLACK BEAN SALAD ......... 40

SALSA-FIED RED BEAN SALAD ................. 41

SUMMER SQUASH & BROWN RICE SALAD ............................... 42

TABBOULEH ........................................... 43

TUNA MACARONI SALAD ......................... 44

33

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 DIRECTIONS1 cup shredded cabbage

1 crisp green apple, cored and sliced very thin

1 crisp red apple, cored and sliced very thin

2 medium carrots, grated

½ cup pre-packaged broccoli slaw

1 tablespoon lemon juice

1 tablespoon raspberry vinegar

2 tablespoons apple juice

½ teaspoon honey

¼ cup nonfat yogurt, plain or apple-flavored

1 ounce dried cranberries

In a medium bowl, combine the cabbage, apples, carrots, broccoli slaw,

and lemon juice and toss well.

In a separate bowl, combine the vinegar, juice, honey, and yogurt. Mix well

and pour over the vegetables. Toss well and refrigerate for at least 2 hours

before serving.

Makes 4 servings.

34

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 DIRECTIONS2 cucumbers

1 can (6.5 ounces) crab

3 ounces cooked shrimp

1 teaspoon sesame oil

1 tablespoon sesame seeds

3 tablespoons soy sauce

2 tablespoons rice wine vinegar

½ cup grape tomatoes, halved

2 tablespoons fresh parsley, chopped

Slice cucumbers very thinly and pat dry. Drain the canned crab.

In a small skillet, heat the sesame oil over medium heat. Add the sesame

seeds and toast them, stirring constantly, until they are lightly browned.

Remove seeds from pan and grind with a mortar and pestle.

Combine all ingredients in a medium bowl and toss well to combine

thoroughly.

Makes 6 servings.

35

Black-Eyed Pea SaladIf you’re 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, they’re high in fiber and protein and low in fat. They’re

also high in potassium which is critical for keeping your muscles working properly.

INGREDIENTS DIRECTIONS3 cups black-eyed peas, cooked

½ cup chopped red bell pepper

½ cup chopped yellow bell pepper

½ cup diced green onion



3 tablespoons olive oil

4 tablespoons red wine vinegar

1 teaspoon lemon juice

2 tablespoons finely chopped fresh parsley

¼ teaspoon salt

¼ teaspoon black pepper

Combine all ingredients in a large bowl and mix well. Marinate at least 6-8

hours in the refrigerator before serving.

Makes 8 servings.

36

Cauliflower SaladLove the taste of a classic potato salad, but don’t 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 DIRECTIONS2 lb bag of frozen cauliflower, thawed and drained

10 ounces of frozen peas and carrots, thawed and drained

2 ounces dill pickles, shredded

1 ¼ cups light mayonnaise

4 eggs, hard-boiled

2 teaspoons granulated sugar

1 teaspoon salt


½ teaspoon paprika

2 tablespoons apple cider vinegar

2 teaspoons yellow mustard


1 cup chopped celery

After hard boiling the eggs, peel and slice them in half. Remove the yolks

and discard. Chop up the remaining cooked egg whites.

In a small bowl, mix mayonnaise, sugar, salt, pepper, paprika, vinegar,

and mustard. Mix well.

Dry thawed veggies with paper towels. Chop any large cauliflower pieces

to approximate the size of chopped potatoes.

Combine all ingredients. Refrigerate for at least an hour before serving.

Makes 8 servings.

37

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 DIRECTIONS2 tablespoons orange juice


1 tablespoon balsamic vinegar

2 navel oranges, peeled, pith & membrane removed

½ cup canned mandarin oranges, drained of juice

1 tangerine, peeled, pith & membrane removed

1 red grapefruit, peeled, pith & membrane removed

5 cups fresh baby spinach

¼ cup dried cranberries

2 tablespoons pine nuts

In a small bowl, combine the orange juice, olive oil, and vinegar. Mix well.

Add in the prepared oranges, tangerine, and grapefruit and toss to coat

well with dressing.

Add baby spinach to a large bowl. Top with fruit mixture and dressing. Toss

gently to combine. Sprinkle cranberries and pine nuts over the top. Serve

immediately.

Makes 5 servings.

38

Fruity Cabbage SlawYou’ve never had coleslaw like this before! We’ve 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, you’ll also be getting healthful omega-3 fatty acids with your slaw.

INGREDIENTS DIRECTIONS1 cup shredded cabbage

1 medium red apple, chopped

¼ cup light Italian dressing

1 tablespoon milk

1 teaspoon sugar

¼ teaspoon nutmeg

¼ cup golden raisins

1 ripe pear, sliced

½ cup chopped walnuts (optional)

Combine all ingredients in a small bowl and toss gently to coat.

Refrigerate until ready to serve.

Makes 4 servings.

39

Peppered Steak SaladThis salad is absolutely packed with flavor and much lower in calories than the typical restaurant-

style steak salad. It’s also a great way to re-use any leftover roast beef you have in the fridge. You’ll

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.

INGREDIENTS DIRECTIONSSalad:

8 oz. cooked lean roast beef, cut into

thin strips

1 cup grape tomatoes, cut in half

1 cup sliced raw white mushrooms,

1 green bell pepper, sliced into strips

½ cup chopped celery

2 cups shredded cabbage

½ cup bean sprouts

Dressing:

¼ cup olive oil

¼ red wine vinegar

2 tablespoons Dijon mustard

1 tablespoon soy sauce

2 garlic cloves, crushed

½ teaspoon ginger


Mix all dressing ingredients well in a large bowl. Add all salad ingredients

except the cabbage and bean sprouts. Mix well and refrigerate for 2-3

hours to allow dressing to soak. Add cabbage and bean sprouts and toss

the salad just before serving.

Makes 1 serving.

40

Quick & Easy Black Bean SaladSide dishes don’t get much easier to make than this one. Our black bean salad is a quick fix and is

full of fiber so it’s 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 jalapeño pepper, but be sure

to taste test as you go.

INGREDIENTS DIRECTIONS1 (16oz) can black beans, rinsed and drained

1 (8oz) can whole kernel corn, drained

½ cup red onion, chopped

½ cup salsa, chunky variety

2 tablespoons lemon juice

½ cup celery, chopped

1 teaspoon ground cumin

2 small garlic cloves, minced

½ teaspoon salt

Combine all ingredients. Enjoy at room temperature and refrigerate

leftovers.

Makes 8 servings.

41

Salsa-fied Red Bean SaladThis bean salad is the perfect choice for filling you up (and not weighing you down). It’s incredibly

simple to make as well. It’s best when served cold, so mix some up the day before you need it. It’s

also perfect as a side dish for a summertime barbecue.

INGREDIENTS DIRECTIONS1 (15.5 ounce) can red beans, rinsed and drained

¼ cup chopped scallions

¼ cup chopped red onion

¼ cup black olives, chopped

2 large tomatoes, seeded and chopped

1-2 jalapeño peppers, seeded and chopped

1 tablespoon fresh cilantro, chopped

1 tablespoon fresh lime juice

Combine all ingredients in a medium bowl and refrigerate for at least 1

hour before serving.

Makes 6 servings.

42

Summer Squash & Brown Rice 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 DIRECTIONS1 cup cold, cooked brown rice

½ cup diced zucchini

½ cup diced yellow summer squash

¼ cup chopped red onion

1 teaspoon chopped fresh basil

½ teaspoon salt

¼ cup low-fat zesty Italian dressing

Combine all ingredients except dressing and mix well. Refrigerate until

ready to use. Top with dressing and toss just prior to serving.

Makes 4 servings.

43

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. It’s also a great

source of whole grains and complex carbohydrates for a balanced diet. You can serve it warm, but

it’s traditionally served chilled.

INGREDIENTS DIRECTIONS1 cup water

½ cup bulgur

¼ cup lemon juice


1 clove garlic, minced

1 tablespoon lemon zest

½ teaspoon salt


¼ teaspoon ground allspice

2 cups finely chopped parsley

3 tomatoes, seeded and diced

1 cucumber, peeled, seeded, and diced

In a small saucepan, combine water and bulgur and bring to a boil. Cover

and remove the pot from the heat. Allow it to stand until the water has

been absorbed completely, about 25 minutes. Drain any extra water at this

point. Cool cooked bulgur and transfer to a large bowl.

To make the dressing, combine lemon juice, olive oil, garlic, zest, salt,

pepper, and allspice in a small bowl. Mix well.

To the bulgur, add the parsley, mint, tomatoes and cucumbers. Pour on the

dressing and toss well to coat. Chill in the refrigerator for at least 1 hour

before serving.

Makes 8 servings.

44

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 DIRECTIONS8 ounces of uncooked, whole-wheat pasta (any bite-sized shape)

10 ounces of frozen peas

13 ounces canned tuna, packed in water, drained

¼ cup onion, minced

1 tablespoon fat-free mayonnaise

1 cup plain, nonfat yogurt

2 tablespoons Dijon mustard



½ teaspoon salt

1 cup grape tomatoes, halved

¼ teaspoon dried basil (or 1 teaspoon fresh basil)

Cook the pasta according to package directions. Drain and cool.

Cook the frozen peas in the microwave according to package directions.

Drain any excess water and cool.

Combine all remaining ingredients in a large bowl. Add in the pasta and

peas and mix well. Chill in the refrigerator until ready to serve.

Makes 8 servings.

POULTRYIf you’re like most guys who are trying to build muscle, you’re probably

a little too familiar with plain, grilled chicken breast by now. Don’t 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. They’re 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 drier, so you might

want extra sauce or “wet” ingredients when using extra-lean turkey in our

Turkey Loaf and Turkey Meatballs.

P

THE RECIPESBAKED LEMON-VEGETABLE CHICKEN ........ 48

CHILI POWDER CHICKEN ......................... 49

GRILLED JERK CHICKEN .......................... 50

LIME CHICKEN BREAST ........................... 51

MUSHROOM CHICKEN QUESADILLA ......... 52

ORANGE CHICKEN .................................. 53

PRETZEL-CRUSTED CHICKEN NUGGETS WITH HONEY-MUSTARD DIPPING SAUCE ... 54

SPICY GRILLED GARLIC CHICKEN ............. 55

TANDOORI CHICKEN ................................ 56

TURKEY BEAN BURRITOS ........................ 57

TURKEY LOAF ......................................... 58

TURKEY MEATBALLS ............................... 59

48

Baked Lemon-Vegetable ChickenBaking or roasting your poultry is a great way to avoid the extra fat and oil that accompany other

preparations (e.g., sautéing, frying, braising). The lemon and basil in this dish help ensure you’re

getting plenty of flavor even without any of the extra oil or butter of other preparation styles.

INGREDIENTS DIRECTIONS3 pounds boneless, skinless chicken breasts

2 teaspoons dried basil

⅛ cup lemon juice


1 large zucchini, halved and then chopped into 8 pieces

2 carrots, halved and then chopped into 8 pieces each

1 (14 ounce) can artichoke hearts


Place chicken in a large casserole dish sprayed with nonstick cooking

spray. Sprinkle with the basil and the lemon juice. Add chopped onions

over top and arrange the chopped zucchini and carrots on top of the

chicken. Pour artichoke hearts over the top of the chicken and vegetables.

Cover dish and bake in the oven for 1 hour or until the chicken is cooked

through and the carrots are tender.

Makes 6 servings.

49

Chili Powder Chicken Forget 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 DIRECTIONS4 boneless, skinless chicken breasts (about 6 ounces each)


2 teaspoons chili powder

2 teaspoons paprika


1 teaspoon black pepper

¼ teaspoon salt

Combine oil, chili powder, paprika, cumin, pepper, and salt in a large,

re-sealable plastic bag. Mix well. Add the chicken breasts to bag, seal,

and shake to coat chicken with marinade. Refrigerate overnight to seal in

flavors.

Add chicken breasts to grill. Cook until the juices run clear, about 10-12

minutes per side.

Makes 4 servings.

50

INGREDIENTS DIRECTIONS¼ cup chili chutney

1 teaspoon hot pepper sauce

4 boneless, skinless chicken breasts

2 tablespoons Jamaican jerk seasoning

Rub chicken breasts with jerk seasoning. In a separate bowl combine the

chutney and hot pepper sauce.

Grill chicken on medium high heat, about 6 minutes per side (for 6-ounce

breasts). Brush chicken with chutney mix every few minutes during the

cooking process. Allow chicken to rest for a few minutes before serving.

Makes 4 servings.

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.

51

Lime Chicken BreastEven if you’re not currently enjoying the hot and sunny days of summer, this dish can still add some

tropical flavor to your dinner. It’s 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 DIRECTIONS4 boneless, skinless chicken breasts

2 bay leaves


1 tablespoon white vinegar

1 tablespoon lime juice

1 teaspoon thyme

¼ teaspoon ground coriander

Black pepper to taste

2 limes, cut into slices

Preheat your oven to 325°F.

Place the chicken breasts and bay leaves into a medium-sized baking

dish. Mix oil, vinegar, and lime juice together and pour over the chicken.

Add the thyme, coriander, and black pepper over the top of that and bake

in the oven for 45 minutes.

Place the lime slices over the top of the chicken and return the dish to the

oven for another 10 minutes.

Makes 4 servings.

52

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 we’ve trimmed down the fat, calories

and carbohydrates with our version, using re-vamped ingredients and 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 DIRECTIONS6 ounces sliced mushrooms


4 ounces cooked, shredded chicken breast

¼ cup onion, chopped

1 roasted red pepper packed in water, drained and sliced thinly

½ cup fat-free cheddar cheese, shredded

2 high-fiber, whole-wheat tortillas (12” diameter)

Salsa and sliced avocado (for serving)

In a small skillet sprayed with nonstick cooking spray, sauté mushrooms,

garlic, and onion over medium high heat until the mushrooms are tender

(about 7 minutes). Remove from heat and drain the excess liquid that the

mushrooms have released.

Heat sandwich press to high heat. Spray with nonstick cooking spray.

Divide mushroom mixture between the two tortillas. Layer on chicken,

pepper, and cheese evenly between the two and fold over the tortillas.

Place side-by-side on the sandwich press and close top.

Heat about 5-7 minutes or until the quesadilla is heated through and the

cheese is melted. Enjoy hot with salsa and slices of avocado.

Makes 2 servings.

53

Orange ChickenWe turned our favorite Chinese take-out dish into a leaner, lighter, cook-at-home meal. By ditching

the deep-fryer and swapping out the super sugary sauce, we kept the orange taste with less

saturated fat and fewer calories.

INGREDIENTS DIRECTIONS2 ½ lbs chicken (thighs, breasts, legs, wings)

1 cup orange juice

½ cup white wine

½ teaspoon dried basil

½ teaspoon dried parsley

½ teaspoon salt

½ teaspoon pepper


1 large onion, diced

1 large tomato, diced

Preheat the oven to 375°F.

Place the chicken on a shallow baking pan and cover with the orange juice

and white wine. Sprinkle basil, parsley, salt, and pepper over the chicken.

Bake the chicken in the oven for 35 minutes.

While the chicken is baking, prepare the sauce. In a skillet over medium-

high heat, heat the oil. Add in the onions and tomatoes and sauté until the

onions are translucent.

Spoon the onions and tomatoes over the chicken and bake for an

additional 10 minutes or until the chicken is fully cooked.

Makes 6 servings.

54

Pretzel-Crusted Chicken Nuggets with Honey-Mustard 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 classic

INGREDIENTS DIRECTIONSSauce:

¼ cup Dijon mustard

2 tablespoons honey

2 tablespoons apple juice

Chicken Nuggets:

¾ lb. boneless, skinless chicken breasts, cut into 1-inch cubes

½ cup crushed pretzels


Mix all sauce ingredients in a small bowl and blend together well. Divide

sauce into two small dishes. Place one in the refrigerator to be used for

dipping sauce later.

Dip each chicken cube into remaining mustard sauce, then coat with

crushed pretzels. Place on an ungreased cookie sheet.

Bake the tray of nuggets in the oven for 10-12 minutes. Serve with the

extra sauce.

Makes 3 servings.

55

Spicy Grilled Garlic ChickenThis is the perfect recipe for anyone who’s 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 jalapeños.

INGREDIENTS DIRECTIONS1 chicken, approximately 3lbs., cut up and skin removed

1 cup chicken broth


1½ teaspoons dried parsley flakes

1 teaspoon ground black pepper

1 teaspoon salt


1 teaspoon red pepper flakes

1-2 jalapeño peppers, seeded and chopped finely

Combine all ingredients except chicken in a small bowl and mix well to

make marinade.

Place chicken in a large plastic bag. Add marinade, seal bag, and

massage marinade into chicken. Marinate at least 30 minutes or overnight

in the refrigerator. Turn chicken several times while marinating.

When ready to cook, remove chicken from marinade. Reserve marinade

for later. Place chicken pieces on a lightly oiled grill rack and grill on

medium high heat. Grill until chicken is cooked through and the juices run

clear. Brush both sides with remaining marinade at least twice during the

cooking.

Makes 6 servings.

56

Tandoori ChickenWe’ve 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 DIRECTIONS4 chicken breasts, skin removed (approximately 6 ounces each)

1½ teaspoons chili powder


1 cup plain, fat-free yogurt

1 medium onion, finely chopped


1 tablespoon paprika

2 teaspoons ground cumin

1 teaspoon ground coriander

1 teaspoon salt

1 teaspoon garam masala

1 teaspoon ground ginger

1 teaspoon turmeric

½ teaspoon crushed red pepper

In a small bowl, mix together the chili powder and lemon juice.

Place chicken in a large casserole dish. With a knife, slash each chicken

breast a few times. Brush lemon juice mixture over the chicken and let

stand for 30 minutes.

In a medium bowl, combine all the remaining ingredients. Stir well to

incorporate. Pour mixture over the chicken breasts. Cover the casserole

dish and place in the refrigerator for about 24 hours.

Bake the chicken at 450°F for 40 minutes.

Makes 4 servings.

57

Turkey Bean BurritosBurritos at most take-out chains are enormous – huge carb-heavy flour tortillas full of rice, beans,

greasy beef, cheese, and sour cream. They’re not exactly a lean choice. So we’ve 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

DIRECTIONS

1 lb. ground turkey breast

1 onion, chopped


1 (15 oz) can red kidney beans, rinsed and drained

8 oz tomato sauce

⅓ cup salsa

1½ teaspoons chili powder

1 cup fat-free cheddar cheese, shredded

1 cup reduced-fat cheddar cheese

10 (8”) flour tortillas

pink (about 10 minutes).

Add the beans, tomato sauce, salsa, and chili powder. Cover and reduce

heat to low. Cook for 10 minutes more, stirring occasionally.

Spray a baking sheet with nonstick cooking spray.

Spoon a ½ cup of turkey mixture onto each tortilla and then sprinkle with 1

tablespoon of each cheese. Roll up tortilla and place, seam side down, on

the baking sheet. Repeat with the remaining tortillas.

Bake in the oven for 12 to 14 minutes. Leftovers can be refrigerated and

re-heated later in the microwave.

Makes 5 servings.


In a saucepan sprayed with cooking spray over medium heat, cook the

turkey, onions, and garlic, stirring frequently, until the turkey is no longer

58

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 DIRECTIONS1½ lbs. extra-lean ground turkey

¾ cup dry, seasoned bread crumbs


¼ cup chicken stock

1 teaspoon Worcestershire sauce

½ teaspoon thyme

1 teaspoon basil

1 teaspoon parsley

1 egg

Salt and black pepper

Preheat your oven to 350°F.

Lightly beat the egg with a fork. Then combine all ingredients in a bowl

and mix thoroughly. Put the mixture in loaf pan and bake, uncovered, in

the oven for about 1 hour. Let it cool for about 10 minutes before serving.

Makes 6 servings.

59

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. We’ve kept the same great flavors of traditional meatballs but swapped in a

leaner, high-protein meat with ground turkey instead of ground beef.

INGREDIENTS DIRECTIONS¾ lb. ground turkey

½ cup onion, finely chopped

¼ cup panko (or dry bread crumbs)

¼ cup shredded carrot

1 tablespoon chopped fresh basil

2 tablespoons fat-free milk

½ teaspoon salt



3 cups of prepared tomato sauce

In a medium bowl, combine all ingredients except tomato sauce and mix

very well with hands. Shape into 1-inch balls.

In a large saucepan over medium heat, combine meatballs and sauce.

Cover pan and cook for 10-15 minutes (meatballs should no longer be

pink in the center).

Serve over whole wheat spaghetti or spaghetti squash.

Makes 6 servings.

BEEFNothing says protein like red meat! The protein in beef helps to build,

maintain, and repair your body’s tissues. Beef is also a great source

of iron, the mineral that is necessary to help your body’s 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.

We’ve 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. Don’t worry though.

Our beef recipes, like the Beef Lettuce Wraps and the Cuban Braised

Beef, are so well-seasoned that you won’t need the flavor of the extra fat!

B

THE RECIPESBEEF & VEGETABLE STEW ....................... 63

BEEF LETTUCE WRAPS ............................ 64

BEEF SIRLOIN ROAST .............................. 65

CHINESE-STYLE BEEF WITH BROCCOLI ...... 66

CUBAN BRAISED BEEF ............................ 67

FORCE FACTOR® BURGER ........................ 68

PHILLY STEAK WRAP .............................. 69

SEASONED FLANK STEAK ........................ 70

SPICY BEEF TACOS ................................. 71

WHISKEY-MUSHROOM STEAK .................. 72

63

INGREDIENTS DIRECTIONS1 lb. lean beef round, trimmed of fat and cut into cubes

1 green bell pepper, seeded and chopped

3 carrots, cut into chunks

2 stalks celery, chopped

1 cup frozen pearl onions

1 parsnip, peeled and cut into chunks

1½ cups beef broth

1 (14.5 ounce) can diced tomatoes

1 teaspoon rosemary, minced

1 teaspoon thyme, minced

6 ounces frozen peas


Spray a large Dutch oven lightly with cooking spray and place over

medium-high heat. Add the beef and cook until browned, about 5 minutes.

Add in the green pepper, carrots, celery, onions, and parsnip and cook

for about 5 minutes longer. Stir occasionally to ensure even cooking. Add

in the beef broth, tomatoes, rosemary, and thyme. Season with salt and

pepper to taste.

Cover the pot and place it in the oven for 1 ½ hours. Stir in the frozen peas

and then return to the oven for 15 minutes more. Serve hot.

Makes 4 servings.

Beef & 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

and even heartier stew. If you have leftovers, freeze them in plastic containers and reheat later on in

the microwave.

64

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 DIRECTIONS1 onion, chopped

1 lb. extra-lean ground beef


1 tablespoon rice wine vinegar


1 tablespoon chile pepper sauce

2 teaspoons brown sugar


1 teaspoon dark sesame oil

8 large lettuce leaves

1 red bell pepper, seeded and sliced

In a large bowl, mix the ground beef, garlic, vinegar, soy sauce, chile

sauce, brown sugar, and ground ginger well. Set aside.

In a large skillet sprayed with nonstick spray, cook the onion for 3 minutes.

Add the beef mixture to the skillet and cook about 4 minutes, or until the

beef is cooked through. Add the sesame oil and mix well. Remove from

heat.

Place about ¼ cup of the beef mixture in the center of each lettuce leaf.

Top with sliced red pepper and wrap.

Makes 4 servings.

65

INGREDIENTS DIRECTIONS2 lbs. lean sirloin beef, trimmed of visible fat

2 teaspoons salt

2 teaspoons freshly cracked black pepper


3 teaspoons dried rosemary

2 teaspoons dried oregano


Season beef on all sides with the salt and pepper.

In a small bowl, combine the garlic, rosemary, and oregano. Mix well and

rub mixture all over the top of the beef. Press the herbs into the meat so

they stick well. Transfer beef to a roasting pan that has been sprayed with

nonstick cooking spray.

For medium doneness, cook the meat in the oven for about 30 minutes.

Remove from oven and let stand for 15 minutes before slicing and serving.

Makes 8 servings.

Beef Sirloin RoastThis is a great meal to make when you’re trying to impress company and eat healthfully at the same

time. Plus, with very few ingredients, it’s quick and easy to prepare. Try serving it with some roasted

vegetables (like asparagus or Brussels sprouts) and a simple side salad.

66

¾ lb. lean sirloin beef, trimmed of all visible fat, sliced thinly

2½ tablespoons cornstarch, divided

2 teaspoons vegetable oil

1 cup fat-free chicken broth

5 cups broccoli, cut into bite-size pieces

½ cup sliced mushrooms


½ teaspoon red pepper flakes

¼ cup soy sauce

½ cup water

In a small bowl, coat the strips of beef with 2 tablespoons of the cornstarch.

In a separate small bowl, combine the remaining ½ tablespoon cornstarch

with ½ cup of the chicken broth and the soy sauce. Mix well and set aside.

Heat the oil in a large skillet over medium-high heat. Add the beef and stir-fry

for about 4 minutes. The beef should be lightly browned. Move beef to a

small bowl, leaving the oil in the pan.

Add ½ cup of the broth to the pan. Add in the broccoli and mushrooms and

cover the skillet for about 3 minutes. Uncover and add in the garlic and red

pepper flakes. Stir-fry for about 2 minutes longer.

Stir in the soy sauce mixture to the broccoli and stir-fry for 2 minutes longer.

Return beef to skillet and toss with sauce and vegetables. Serve hot.

Makes 4 servings.

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 DIRECTIONS

67

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 ½ cup

serving in a whole-wheat tortilla.

INGREDIENTS DIRECTIONS2 lbs. flank steak, trimmed of fat

3 cups red onion, thinly sliced

2 red bell peppers, chopped

2 green bell peppers, chopped

1 yellow bell pepper, chopped



1 teaspoon dried oregano

1 teaspoon chopped rosemary

¼ cup white wine vinegar

3 cups fat-free beef broth

2 tablespoons tomato paste


Cilantro, if desired

Coat a large Dutch oven with nonstick cooking spray and heat on medium-high.

Cook steaks until browned (about 2-3 minutes per side). Remove steaks from pan

and set aside.

Add onions, bell peppers, and garlic to pan and cook until tender, about 8 minutes.

Add in cumin, oregano, rosemary, salt, and pepper. Stir well and cook 1 minute.

Add vinegar, stir well and cook until almost all the liquid has evaporated (about 2

minutes). Then, stir in the beef broth and tomato paste and return the steaks to the

pot. Cover, reduce the heat to a simmer, and cook 1 ½ hours. The steaks should

be very tender.

Remove the steaks from the pot and shred using two forks. Return shredded beef

to the pot and mix well with the vegetables. Sprinkle in cilantro if desired. Serve hot.

Makes 8 servings.

68

Force Factor® BurgerThere are some foods we just can’t give up – hamburgers are one of them. We’ve 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 DIRECTIONS1 lb. extra-lean (93-97%) ground beef

2 tablespoons onion, finely chopped


1 to 2 teaspoons finely chopped jalapeño peppers (seeded)

½ teaspoon salt

½ teaspoon pepper

¼ teaspoon ground cumin

1 tablespoon Worcestershire sauce

On top: Lettuce, sliced red onions, sandwich-sliced dill pickles, tomato

slices, ketchup, sliced banana peppers, extra jalapenos

4 reduced-calorie or low-carbohydrate hamburger buns

In a bowl, combine the first 7 ingredients. Do not overmix (to avoid dry

burgers). Shape mixture into 4 patties, approximately 1” thick each.

Spray a heated griddle, outdoor grill, or portable grilling machine with

cooking spray. Place burgers on grill and cook approximately 5 minutes on

each side.

Place on hamburger buns and layer with lettuce, red onion, pickles,

tomato, and ketchup. Sprinkle with extra chopped jalapeño peppers if

desired.

Makes 4 servings.

69

Philly Steak WrapWe’ve re-made another classic dish (the Philly Cheese Steak) with this Philly steak wrap. By using

a whole wheat tortilla, you’re 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 DIRECTIONS¾ cup green bell pepper, thinly sliced

¾ cup onion, chopped


6 ounces lean roast beef, shaved

2 medium whole-wheat tortillas

¼ cup cheddar cheese, shredded

¼ teaspoon hot sauce, optional

In a small skillet sprayed with nonstick cooking spray, sauté the green

pepper, onion, and garlic for 5 minutes. Add in the shaved roast beef and

sauté for an additional 3 minutes. Place half of the mixture atop each

tortilla. Sprinkle half of the cheddar cheese and optional hot sauce over

each.

Re-spray the skillet and place over low heat. Add 1 tortilla and heat until

the cheese begins to melt, about 2 minutes. Remove from heat and wrap

up tortilla. Repeat with the second tortilla.

Makes 2 servings.

70

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 DIRECTIONS1¼ lbs. flank steak, trimmed of visible fat


1 cup hot water


1 teaspoon salt

1 bay leaf


2 carrots, diced

1 red bell pepper, diced

2 teaspoons lemon juice


Over medium-high heat, sear the steak in oil, flipping once. Remove steak

from pan and place in a medium casserole dish.

Pour the water into the hot skillet once the steak has been removed

and stir to release leftover flavor. Pour over the meat. Add the remaining

ingredients to the casserole dish and mix to distribute flavors.

Place casserole dish (uncovered) in the oven for 30 minutes for medium

steak. Cook 5 minutes longer if you prefer your steak more well-done.

Makes 4 servings.

71

Spicy Beef TacosIf you consider the calories, fat, and money you save by making these tacos yourself, you’ll never go

back to that Mexican fast-food joint again. Adjust the amount of chili powder, habañero pepper, and

the heat of the salsa to change the spiciness of the recipe to best fit your tastes.

INGREDIENTS DIRECTIONS2 tablespoons Mexican chili powder

½ teaspoon ground cumin

2 teaspoons olive oil

1 onion, chopped

1 small habañero pepper, seeded and minced


½ lb. lean (93-95%) ground beef

1 (8 ounce) can tomato sauce

1 (8 ounce) can red kidney beans, rinsed and drained

8 small corn tortillas

½ cup lettuce, shredded

½ cup chunky salsa or diced tomatoes

4 small corn tortillas

In a skillet over medium heat, toast the chili powder and cumin together for

1 minute before adding the oil and onion. Cook the onion and pepper for

about 3 minutes. Then add garlic and stir fry for an additional 3 minutes.

Add in the ground beef and stir well with a wooden spoon, breaking up

beef, until meat is cooked through, about 5 minutes. Add in the tomato

sauce and kidney beans and cook for an additional 5 minutes.

Wrap ¼ cup of the beef mixture with lettuce and a tablespoon of salsa in

each corn tortilla.

Makes 4 servings.

72

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 DIRECTIONS2 New York strip steaks, approx 4 oz. each, trimmed of visible fat

1 tablespoon light butter


5 ounces mushrooms (shiitake, or mixed variety)

¼ teaspoon dried thyme

¼ teaspoon dried rosemary

¼ cup whiskey

Preheat broiler.

Spray a broiler pan with nonstick cooking spray. Add steaks to broiler pan

and broil about 10 minutes on each side. The steaks should be slightly

pink on the inside. Remove from pan and keep warm.

Heat the butter in a saucepan over medium-high heat. Add the garlic,

mushrooms, and spices. Sauté for 2 minutes. Remove from heat. Allow to

cool for 1 minute, stirring constantly, before carefully adding the whiskey to

the sauce. Stir well for another minute. Pour sauce over steaks and serve.

Makes 2 servings.

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, we’ve 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.

P

THE RECIPESAPPLE-SPICED PORK TENDERLOIN ........... 76

CAJUN PORK TENDERLOIN ...................... 77

PORK CHOPS WITH ZUCCHINI .................. 78

PORK & TURKEY BURGER ........................ 79

ROASTED PORK CHOPS WITH TOMATOES .................................... 80

SLOW COOKER PORK CHILI ...................... 81

STIR-FRY PORK & VEGETABLES ................ 82

76

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 easily 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 DIRECTIONS1 lb. pork tenderloin, trimmed of visible fat and cut into 12 even medallions

¾ teaspoon salt, divided



¼ teaspoon ground cinnamon

⅛ teaspoon ground nutmeg

2 tablespoons reduced-fat, whipped butter

2 medium Braeburn apples, cored and thinly sliced

⅓ cup finely chopped onions

¼ cup apple cider

In a small bowl, combine ½ teaspoon of the salt with the coriander, black

pepper, cinnamon, and nutmeg. Apply spice mixture to both sides of each

pork medallion.

Heat a large skillet sprayed with nonstick spray over medium-high heat.

Add spiced pork to the pan and heat about 3 minutes per side (or until

pork is fully cooked through). Remove pork from pan and set aside.

Reduce heat to medium and add butter to the pan. When the butter has

melted, add the apple slices, onions, and the remaining ¼ teaspoon salt.

Sauté until the apple slices begin to brown (about 5 minutes). Add the

cider to the skillet and cook about 2 minutes longer.

Remove from heat and pour apples over pork and serve.

Makes 4 servings.

77

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 DIRECTIONS2 teaspoons lemon juice

1 tablespoon paprika

1 teaspoon onion powder

1 teaspoon garlic powder


1 teaspoon ground sage

¼ teaspoon cayenne pepper


¼ teaspoon white pepper

1 ¼ lb pork tenderloin, trimmed of fat

Preheat broiler.

In a small bowl, mix the paprika, onion powder, garlic powder, cumin,

sage, and all three types of pepper. Rub the lemon juice all over the pork

tenderloin. Pat the spice mixture all over the tenderloin to make an even

coating.

Line a broiler pan with aluminum foil and spray with nonstick cooking spray.

Add the seasoned tenderloin and broil about 6 inches away from the heat

source. Turn meat over once during cooking. Broil for about 15 minutes.

Transfer meat to a cutting board and let stand for 5 minutes before slicing

and serving.

Makes 4 servings.

78

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.


4 (4 ounce) boneless pork chops, trimmed of fat


½ teaspoon salt

1 onion, chopped


2½ cups sliced zucchini

1½ cups chunky tomato sauce

Season both sides of each pork chop with the oregano and salt.

Heat the oil in a large skillet over medium high heat. Add the pork chops

and cook for about 7 minutes or until well browned on both sides.

Add the onion, garlic, and zucchini to the pan and cook for another 6

minutes.

Add in the tomato sauce and reduce heat to simmer. Cook for an

additional 8 minutes or until the chops are just cooked through. Serve hot.

Makes 4 servings.

79

Pork & 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 DIRECTIONS6 ounces lean ground pork

6 ounces lean ground turkey

½ cup canned black beans, rinsed, drained, and mashed with a fork

1 teaspoon onion powder


1 teaspoon dried oregano

½ teaspoon dried rosemary

½ teaspoon salt

4 low-calorie or low-carb hamburger buns, toasted

½ avocado, sliced thinly

1 tomato, sliced thinly

4 large Iceberg lettuce leaves

1 red onion, sliced thinly

In a large bowl, combine the pork, turkey, mashed black beans, onion

powder, garlic, oregano, rosemary, and salt. Mix until well combined.

Shape into 4 patties.

Grill patties until they are well-done, approximately 4 minutes per side.

Place each patty on a toasted bun and top with avocado slices, tomato,

lettuce, and red onion.

Makes 4 servings.

80

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

DIRECTIONS

4 boneless pork chops (approx. 4-6 ounces each), trimmed of fat

½ tablespoon garlic powder

3 tablespoons dried basil

1 tablespoon dried parsley

½ teaspoon salt

1 teaspoon black pepper

1 (16 ounce) can tomatoes

¼ cup grated Parmesan cheese

Trim pork chops of visible fat. Sprinkle both sides with seasonings and

place in a roasting pan sprayed with non-fat cooking spray.

Separate the juice from the canned tomatoes and pour over the pork in

the roasting pan.

Bake the pork chops in the oven for 30 minutes.

Add the tomatoes and cheese over the top of the chops and bake for an

additional 30 minutes.

Makes 4 servings.


Combine all seasonings (garlic powder, basil, parsley, salt, and pepper) in

a small bowl and mix well.

81

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 DIRECTIONS1 onion, chopped

3 jalapeño peppers, seeded and diced

1 lb. pork tenderloin, trimmed of visible fat and cubed


1 (15 ounce) can pinto beans, rinsed and drained

1 (15 ounce) can crushed tomatoes

1 tablespoon chopped canned chipotle chile in adobo sauce

1 green bell pepper, chopped

1 yellow bell pepper, chopped

Spray the inside of a slow cooker with nonstick cooking spray. Add in all

ingredients except the bell peppers. Cover and cook on low for 7 hours

until pork is tender. Add in the bell peppers and cook for an additional 30

minutes.

Makes 6 servings.

82

Stir-Fry Pork & VegetablesThis 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

½ cup of cooked brown rice to add whole grains and more complex carbohydrates to your meal.

INGREDIENTS DIRECTIONS2 lbs. boneless pork top loin or roast




1 medium apple, chopped

1 medium red pepper, chopped

1 medium yellow pepper, chopped

4 carrots, diced

¼ cup chopped celery

½ cup vegetable stock


Trim pork of as much visible fat as possible. Cut into strips (1/2” thick).

Heat oil in a large skillet over medium-high heat. Add pork and stir

constantly until it is browned. Remove pork to paper towels to drain.

Return the skillet to the stove and add in the garlic and onion. Cover skillet

and cook until onion is translucent. Then add the apple, peppers, carrots,

celery, and stock. Cover and reduce the heat to low. After 5 minutes, return

the pork to the pan. Add ground ginger, stir, and continue to sauté until the

pork is completely cooked through.

Makes 6 servings.

FISH &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 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

great sources of omega-3 fatty acids. 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.

When deciding which fish to buy, your first consideration should be what

is the freshest. If you’re shopping at the grocery store, ask the employee in

the fish section what has arrived most recently. 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. Typically, the sooner you can cook

a fish after it’s caught, the better it is. Fish can be pricier than other proteins;

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. We’ve also chosen some of the most popular

types of fish, so you’re likely to have success finding them at your local

grocery store. Although fish is a healthy addition to any diet, you shouldn’t

eat it every day. We recommend you fit in 12 ounces of (low-mercury) fish into

your diet per week.

F

THE RECIPESFLOUNDER WITH SPINACH ...................... 86

INDIAN-SPICED SALMON ......................... 87

MUSSELS WITH COCONUT BROTH ........... 88

PEACH & BLACK BEAN SWORDFISH ......... 89

PIZZA-STYLE TUNA MELT ......................... 90

SALMON BURGERS ................................. 91

SESAME SALMON FOR ONE ..................... 92

SHRIMP WITH MUSHROOMS ................... 93

TERIYAKI SALMON .................................. 94

TROPICAL STEAMED FISH ........................ 95

WASABI TUNA STEAKS ........................... 96

86

INGREDIENTS DIRECTIONS1 lb. flounder fillets

10 ounces of frozen chopped spinach, thawed

3 ounces whole-wheat crackers, crushed

2 tablespoons ground flaxseed

3 tablespoons grated Parmesan cheese


Combine the crushed crackers, flaxseed, and grated cheese and set

aside.

Place the fish fillets in one layer at the bottom of a casserole dish. Cover

the fillets with the thawed spinach. Sprinkle the prepared cracker mixture

over the top.

Bake, uncovered, for 15-20 minutes.

Makes 4 servings.

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. It’s also a great source of

vitamin B6, vitamin B12, and vitamin D. If you can’t find flounder, you can substitute a similar mild

fish like cod or sole.

87

Indian-Spiced Salmon Here’s 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 DIRECTIONS4 salmon steaks (about 6 ounces each), 1” thick

¼ cup chicken stock

2 tablespoons lemon juice (fresh squeezed if possible)

¼ teaspoon cumin

½ teaspoon crushed fennel seeds



Put the salmon steaks in a baking dish and pour the chicken stock and

lemon juice over them. Then sprinkle the cumin, fennel seeds, coriander,

salt and pepper over that. Cover the dish with plastic wrap and put it in the

refrigerator for three hours or more to marinate.

When you’re ready to cook, cover your broiler pan with aluminum foil.

Place the steaks on top and add 1 tablespoon of the marinade on top of

each. Place under broiler on low broil for 8-10 minutes. Turn them over and

add leftover marinade. Then broil them for an additional 8-10 minutes.

Makes 4 servings.

88

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 DIRECTIONS½ cup light coconut milk

1 tablespoon sugar substitute


2 teaspoons curry powder

1 clove garlic, crushed

1 tablespoon ground ginger

2 cups fat-free chicken broth

2 lbs. mussels, cleaned

Chopped fresh basil

In a Dutch oven over medium-high heat, add the coconut milk, sugar

substitute, lemon juice, curry powder, garlic, ginger, and chicken broth.

Season with salt and pepper, to taste. Bring to a boil and add in the

mussels. Cover and cook for 5 minutes or until shells open. Discard any

mussels with closed shells.

Top with chopped fresh basil and serve promptly.

Makes 4 servings.

89

Peach & 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 fillets with a tasty peach and black bean

combo. If peaches aren’t in season, you can substitute another similar fruit – we’d recommend

pineapple or mango.

INGREDIENTS DIRECTIONS2 ripe peaches, pitted and chopped

1 kiwi, skinned and chopped

1 small red pepper, diced


½ cup peach salsa

½ teaspoon salt

2 limes

1 lb. swordfish fillets

In a medium bowl, make the salsa by mixing the peaches, kiwi, red

pepper, black beans, salsa, salt, and juice of 1 lime. Mix well and set

aside.

Preheat the grill or set a grill pan sprayed with cooking spray over

medium-high heat. Squirt the juice of the remaining lime over the fillets

and grill for about 8 minutes, turning them over halfway through cooking.

Top each cooked filet with about ¼ of the peach and black-bean mixture

and serve.

Makes 4 servings.

90

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, they’re 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 DIRECTIONS1 regular or low-calorie English muffin

2 tablespoons tomato sauce

⅛ teaspoon oregano

1 (5 ounce) can of tuna, packed in water, drained

2 slices tomato

¼ cup reduced-fat, shredded mozzarella cheese

Slice the English muffin in half. Spread 1 tablespoon of tomato sauce on

each half and sprinkle the oregano evenly over each.

Drain the tuna and pat dry with paper towels. Divide tuna evenly between

the two halves, place a slice of tomato on each half, and sprinkle with

cheese.

Broil in the toaster oven for 2-3 minutes or until the cheese has just

melted.

Serve open-faced as two mini-sandwiches.

Makes 1 serving.

91

Salmon BurgersIf you’ve never tried a salmon burger before, you’ve got to try this one! Salmon is a great source of

protein – packing 19 grams in just 3 ounces. It’s 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.

INGREDIENTS DIRECTIONSSalmon Burger:

1 (7.5 ounce) can salmon, drained

½ cup shredded zucchini

2 tablespoons unseasoned bread crumbs

2 tablespoons finely chopped onion

1 egg white

½ teaspoon finely chopped fresh dill

½ teaspoon salt


Yogurt Sauce:

½ cup plain, nonfat yogurt

2 tablespoons fat-free mayonnaise

1 tablespoon chopped onion

1 tablespoon chopped fresh dill

4 low-carb pita pockets

To make the sauce, combine all sauce ingredients and mix well in a small

bowl. Cover and refrigerate until ready to use.

To make the burger patties, combine all salmon burger ingredients and

mix well. Divide the mixture into four equal portions and shape each into

a 4” patty.

Spray a large nonstick skillet with nonstick spray. Heat skillet over

medium-high heat and add patties. Cook 5-8 minutes, turning once during

cooking.

Serve each burger on a low-carb sandwich thin or in a pita pocket. Top

with 1 tablespoon of prepared yogurt sauce.

Makes 4 burgers.

92

Sesame Salmon for OneCooking for just one person can be a challenge, especially if you’re 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

DIRECTIONS

2 tablespoons low-fat sesame ginger salad dressing


1 salmon filet, skinless (about 4 ounces)

2 small zucchinis, chopped into bite-sized pieces

1 teaspoon sesame seeds (lightly toasted, if desired)

spray. Place the zucchini pieces in the center and cover with the salmon.

Pour all the remaining dressing from the bag over the salmon.

Use the aluminum foil to completely cover the salmon and vegetables so

that it makes a sealed packet. Place the packet on a baking sheet and

bake in the oven for 15 minutes.

Remove from oven and allow packet to sit for a minute. Be careful of the

steam released when the packet is opened. Sprinkle with sesame seeds

and serve.

Makes 1 serving.

Place garlic and dressing in a plastic bag and add the salmon filet. Cover

fish with the dressing and allow it to marinate in the bag for 15 minutes in

the refrigerator.

Spray a large sheet of heavy-duty aluminum foil with nonstick cooking

93

Shrimp with Mushrooms Try 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 you’re hungry after work/school (and a much healthier choice than turning to the drive-

through or the take-out menus). You don’t even need to remember to defrost the shrimp the day

before!

INGREDIENTS DIRECTIONS2 teaspoons olive oil

8 ounces of sliced mushrooms

⅓ cup diced onion

1 clove of garlic, crushed

½ medium red bell pepper, diced

12 ounces frozen small shrimp

2 tablespoons white wine

½ teaspoon dried basil

Salt and pepper to taste

Heat the oil in a large skillet over medium-high heat. Add in the sliced

mushrooms, onions, garlic, red pepper and sauté for about 5 minutes,

stirring constantly. Add in the shrimp, wine, and basil. Reduce heat to low,

cover the skillet, and let simmer for 5 minutes. Add in salt and pepper to

taste.

Makes 4 servings.

94

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

can’t make omega-3s on its own which is why it’s a good idea to get them in your diet and through

supplements.

INGREDIENTS DIRECTIONSNonstick vegetable cooking spray

1½ lbs of salmon fillets or 4 salmon steaks, (approx. 6 ounces each)


1 tablespoon honey

¼ teaspoon ground ginger

⅛ teaspoon mace or nutmeg

Preheat broiler.

Line a broiler pan with aluminum foil and spray it with the nonstick cooking

spray. Arrange the salmon steaks on the pan.

In a small bowl, combine the soy sauce, honey, ginger, and mace to make

the sauce. Brush the salmon with the sauce. Broil about 7 to 10 minutes

on each side. Apply remaining sauce during the cooking process.

Makes 4 servings.

95

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 DIRECTIONS1½ lbs. sole fillets

1 lime

1 lemon

½ cup onion, finely chopped

Pineapple or Mango salsa, optional

Use heavy-duty aluminum foil to create a sturdy base for the fish. Arrange

fillets on the foil and place on top of a steamer rack over boiling water.

Squeeze the lime and lemon over the fish evenly. Then top with the finely

chopped onions.

Cover and steam the fish until it is cooked, about 5 minutes. The fish

should flake easily with a fork. Serve with a pineapple or mango salsa if

desired.

Makes 4 servings.

96

Wasabi Tuna SteaksTuna doesn’t 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 DIRECTIONS4 (6-ounce) tuna steaks, approximately 1 inch thick

2 tablespoons soy sauce, divided

2 tablespoons ginger marmalade

2 teaspoons wasabi paste

1 tablespoon fresh parsley, chopped

Drizzle 1 tablespoon of the soy sauce over the tuna steaks and allow it to

stand for 5 minutes.

In a small bowl, combine the remaining tablespoon of soy sauce,

marmalade, and wasabi paste and mix well.

Spray a grill pan with nonstick cooking spray and heat over medium-

high heat on the stove. Add the tuna steaks to the pan and cook about 2

minutes per side. Coat one side with the wasabi mixture and allow it to

cook for 1 minute longer or until it has reached your desired degree of

doneness.

Remove from heat and sprinkle with parsley.

Makes 4 servings.

SIDES &SAUCESMan cannot live on meat alone! While protein may make up the

center of your plate, it’s important to supplement your meals with the

carbohydrates, fiber, healthful fats, vitamins, and minerals that you

can get from side dishes. For this cookbook, we’ve 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 long-term 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. Your body needs some complex carbohydrates

in both your pre-workout and post-workout meals.

S

THE RECIPESBAKED TOMATOES ................................ 100

CLASSIC BBQ SAUCE ............................ 101

EASY MICROWAVE NEW POTATOES ........ 102

FRUITY SWEET POTATOES ..................... 103

MANGO SALSA ..................................... 104

OVEN-ROASTED FRENCH FRIES .............. 105

PEAS & CRUNCHY CARROTS ................. 106

PROSCIUTTO-CORN SAUTÉ ..................... 107

ROASTED SWEET POTATO & BANANA MASH ................................. 108

SPINACH & RICE BAKE .......................... 109

100

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 ½ cup serving of tomatoes has about 40 calories so feel free to get creative about the dishes

you add them too.

INGREDIENTS DIRECTIONS1 pint cherry tomatoes


3 tablespoons onion

⅛ cup fresh parsley, minced

2 tablespoons fresh basil, minced

¼ teaspoon dried thyme


2 tablespoons grated Parmesan cheese, optional


Wash tomatoes and remove any stems and leaves. Place cleaned

tomatoes in a shallow baking dish and cover with chopped onions,

parsley, thyme, salt, pepper, and cheese (if desired).

Bake the tomatoes for 6 minutes, stirring once halfway through the

cooking process.

Serve hot or allow tomatoes to cool to room temperature before

refrigerating.

Makes 4 servings.

101

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 DIRECTIONS1 cup ketchup

1 teaspoon apple cider vinegar

2 tablespoons molasses

2 tablespoons dark brown sugar

2 tablespoons Worcestershire sauce

2 teaspoons soy sauce

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon ground cumin

½ teaspoon paprika

½ teaspoon hot sauce

Combine all ingredients in a medium-sized saucepan. Heat over medium

heat, stirring constantly until it reaches a simmer. Allow to simmer for 5

minutes more. Apply to grilled chicken breasts or use as a substitute for

store-bought BBQ sauces in your favorite recipes.

102

Easy Microwave New PotatoesHungry right now? These microwaved potatoes are the answer to time-crunch cooking. If you don’t

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 DIRECTIONS2 tablespoons light butter or light butter spread

1½ lbs. new red potatoes, quartered

½ cup sliced leeks

1 large red bell pepper, chopped

4 tablespoons grated Parmesan cheese

Microwave butter in a 2-quart casserole dish on HIGH for 30-45 seconds

to melt. Add potatoes, leeks, pepper and toss to coat. Cover dish and

microwave on HIGH for 6-8 minutes more (potatoes should be fork

tender). Sprinkle with Parmesan cheese.

Makes 5 servings.

103

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 potatoes tend to have more

calories than most vegetables because they are high in starch; however, their high fiber and nutrient

content make them well worth it. They’re also delicious: the orange flavor of this recipe adds an extra

sweetness to our potatoes!

INGREDIENTS DIRECTIONS6 medium-sized sweet potatoes

⅓ cup orange juice


½ teaspoon salt

⅛ teaspoon nutmeg, optional

Scrub the sweet potatoes to remove any lingering dirt from the skin. Drop

them in a large pot of boiling water and cover. Boil the potatoes until they

are tender. You should be able to pierce them easily with a fork.

Drain the potatoes and allow them to cool. When possible, peel them. Cut

into chunks.

In a saucepan over low heat, combine all ingredients including the cut

sweet potatoes. Cook until most of the orange juice is gone, about 9-10

minutes.

Makes 6 servings.

104

Mango SalsaChoose the ripest mangoes for this salsa. Ripe mangoes will be slightly softer and will have a fruity

fragrance. Use this salsa as a side dish or topping for grilled chicken or fish.

INGREDIENTS DIRECTIONS3 mangos, pitted and cubed

½ cup red onion, finely chopped

½ cup red bell pepper, finely chopped

1 jalapeño pepper, minced

Juice of 1 lime

1 tablespoon fresh cilantro, chopped

Combine all ingredients in a small bowl and toss well. Allow juices to mix

for 10 minutes. Toss gently again and serve.

Makes 9 servings.

105

Oven-Roasted French FriesEating well shouldn’t mean having to give up your favorite foods entirely. Cutting out carbs

completely or depriving yourself of all the foods you’re craving can lead to binges and major slips

later on. Instead, try making your favorites in a new way or with more healthful ingredients. French

fries sound good this week? Cut back on the fat content by switching the deep-fried, fast-food

versions for these oven-roasted fries.

INGREDIENTS DIRECTIONS5 medium baking potatoes

¼ cup olive oil

½ teaspoon paprika

Salt and pepper


Wash and dry potatoes. Cut into wedges. Each potato should yield 6-8

wedges. Lay wedges flat on a baking sheet and brush both flat sides with

oil. Sprinkle with paprika, salt, and pepper to taste. Roast in the oven for

40-45 minutes.

Makes 5 servings.

106

Peas & Crunchy CarrotsOur twist on the traditional peas and carrots side dish uses an egg to add in some extra protein.

Even though they’re baked in the oven, these carrots will keep some of their crunch. Grate them in

thicker slices for the most crunch, thinner slices for the least. This dish is a perfect veggie side dish

for grilled chicken and turkey breast.

INGREDIENTS DIRECTIONS2 tablespoons olive oil

¼ cup onion, finely chopped

1 egg

¼ cup fat-free milk

1 teaspoon dried basil

1 teaspoon oregano

1 teaspoon parsley


½ teaspoon salt


2 cups grated carrots

5 ounces peas, frozen


In a small bowl, beat together the egg and milk. Stir in basil, oregano,

parsley, garlic, salt, and pepper. Set aside.

In a skillet over medium-high heat, cook the onions in the oil until they are

translucent. Add cooked onions and grated carrots to the milk mixture and

stir to combine.

Pour the mixture into a small casserole dish and bake in the oven for 20 minutes.

While the carrots are baking, cook the peas in the microwave according

to package directions. When carrots are finished baking, stir cooked peas

into the casserole dish, mix well, and serve.

Makes 4 servings.

107

Prosciutto-Corn SautéYou can get the great taste and flavors of bacon in a leaner way by using the Italian ham known as

prosciutto. Prosciutto is a complete protein, delivering all nine essential amino acids, with about

15 grams of protein in a 2 ounce serving. It’s also a good source of iron. Best of all, it livens up the

flavors of the vegetables in this recipe for a delicious side dish.

INGREDIENTS DIRECTIONS½ teaspoon olive oil

½ cup prosciutto, cut into small strips

2 cups corn kernels (fresh or frozen)

1 red bell pepper, seeded and diced


Heat the olive oil in a large skillet over medium-high heat. Add the

chopped prosciutto and sauté for about 4 minutes. Add in the corn,

pepper, and garlic and sauté for 5-7 minutes longer. Drain any excess oil/

fat from the skillet and serve immediately.

Makes 4 servings.

108

1½ lbs sweet potatoes, scrubbed

2 medium, ripe bananas, peeled and cut into large chunks

2 tablespoons orange juice

1 teaspoon cinnamon

½ teaspoon ground nutmeg


Roasted Sweet Potato & Banana MashSweet potatoes are one of our favorite vegetables and a filling source of starch. They’re also a great

source of vitamin C, vitamin B12, and potassium. Try this recipe to switch up your preparation from

simple roasting or microwaving. These sweet potatoes get extra sweetness from potassium-rich

bananas and orange juice while picking up a little spice from the cinnamon. Delicious!

INGREDIENTS

DIRECTIONSPreheat the oven to 375°F.

Poke several holes in each sweet potato with a fork and place on a baking

pan sprayed with nonstick spray. Bake potatoes in the oven for about 1

hour or until they are soft. Set aside to cool. Remove skin when they are

cool enough to touch.

While potatoes are cooling, place the bananas in a baking dish and roast

in the oven for about 15 minutes. They will become very soft and juicy.

Remove from oven and add orange juice to the hot dish. Mash the orange

juice with bananas.

Place peeled sweet potatoes, mashed bananas (and juice drippings), in a

mixing bowl fitted with an electric mixer. Add in the cinnamon, nutmeg, and

brown sugar and beat until well-combined. The mixture will be smooth.

Transfer mixture to a baking dish and return to the oven. Continue baking

until the mixture is hot enough to serve.

Makes 6 servings.

109

Spinach & Rice BakeThis recipe calls for panko, a Japanese bread crumb that is made only from the center of bread, not

from the crusts, which keeps it lighter and flakier than regular bread crumbs. Panko makes a crispy

coating that absorbs less grease so keep it in mind any time you’re coating proteins for frying. In this

recipe, the panko adds a little crunch to this creamy spinach side dish.

INGREDIENTS DIRECTIONS¼ cup low-fat or non-fat cottage cheese

½ cup cooked white rice

2 egg whites, beaten until fluffy

2 teaspoons fresh parsley, chopped

½ teaspoon freshly cracked black pepper

3 cups of fresh spinach leaves, long stems removed

¼ cup Panko or whole-wheat bread crumbs


In a small bowl, mix together the egg white (pre-beaten), parsley, and

pepper.

Combine rice and cottage cheese in a large bowl. Add the egg white

mixture and spinach and mix well. Pour everything into a casserole dish

and top with Panko crumbs. Bake in the oven for 40 minutes. Serve hot.

Makes 2 servings.

DESSERTS& SNACKSIf you have a sweet tooth, you know that any diet that forces you to

abandon all sweet treats entirely is just not going to work. Instead, you’re

more likely to have success if you allow yourself flexibility. This could be

in the form of a weekly, indulgent “cheat meal” or by choosing lighter,

sweet treats on a daily basis. The desserts included here fit the latter

category best and can be enjoyed, in moderation (aka just one serving!),

every day.

Fruit is one of the best ways to get the sweet flavors you crave into

your diet without reversing the progress you’ve made in the gym. For

this cookbook, we’ve chosen a variety of baked fruit desserts like our

Baked Cinnamon-Sugar Apples, No-Crust Peach Cobbler, and Warm

Streusel Pears that can be enjoyed piping hot out of the oven or cold as

refrigerated leftovers. You’ll be getting the sweetness of the fruit as well

as the healthful antioxidants, vitamins, and minerals that they contain.

We’ve also lightened up some of our favorite rich desserts, including

brownies and pumpkin pie, so you can indulge in those cravings with

less guilt.

D

THE RECIPESBAKED CINNAMON-SUGAR APPLES ........ 113

BLACK BEAN BROWNIES ....................... 114

CHILLY COCONUT BANANA TREATS ........ 115

CREAMY FRUIT DIP ............................... 116

GREEK YOGURT PARFAIT ....................... 117

NO-CRUST PEACH COBBLER .................. 118

NO-CRUST PUMPKIN PIE ....................... 119

PINEAPPLE ANGEL FOOD CAKE .............. 120

SWEET & FRUITY BRAN BARS ............... 121

WARM STREUSEL PEARS ...................... 122

113

Baked Cinnamon-Sugar ApplesFruit is a great choice when you’ve got a strong craving for something sweet; however, reaching for

raw apple after apple can get boring. Instead, try baking your fruit like this recipe for baked apples. It

changes the texture and sweetness of the fruit. Your taste buds will thank you for a new sweet treat.

This recipe for baked apples is great hot or cold when served plain or over fat-free vanilla yogurt.

INGREDIENTS DIRECTIONS3 medium apples (Macintosh or similar variety)

¼ cup raisins

¼ dried cranberries

2 tablespoons of low-calorie brown sugar substitute

1½ tablespoons cinnamon


¼ cup oats

Soak raisins and cranberries in room-temperature water for about 20

minutes to re-plump.


Peel and slice the apples very thin. Discard peel.

Spray a small casserole dish liberally with nonstick baking spray. Add

apple slices, raisins, cranberries, brown sugar, 1 tablespoon of the

cinnamon, and vanilla extract. Mix well. Top with oats and sprinkle

remaining ½ tablespoon of cinnamon on top.

Bake in the oven for about 20 minutes. Enjoy hot or cold.

Makes 4 servings.

114

Black Bean BrowniesHold your judgment until you try these brownies for yourself! Making them with black beans packs

in 2 grams of protein and 2 grams of fiber in every ounce. It also reduces the need to use fatty and

carbohydrate-heavy ingredients like the butter, flour, and sugar of more-traditional brownie recipes.

Plus, these brownies still have an amazing, chocolaty taste!

INGREDIENTS DIRECTIONS1 (15 ounce) can black beans, rinsed and drained very well

4 large eggs

½ cup low-calorie sugar substitute

4 tablespoons cocoa powder

1 tablespoon instant coffee dissolved in 1 tablespoon hot water

1 teaspoon baking powder

2 tablespoons canola oil

1½ teaspoons vanilla


Spray an 8x8 baking pan with nonstick cooking spray. Set aside.

Add the eggs, sugar, cocoa powder, coffee, baking powder, and oil to a

blender. Blend well. Add the black beans and vanilla and blend again.

When the mixture is smooth, pour it into the prepared pan.

Bake for 30 minutes or until a toothpick inserted in the center of the

brownies comes out clean. Cool and serve.

Makes 16 brownies.

115

Chilly Coconut Banana TreatsThese nuggets make a great cold, tropical treat for summertime. You can use toasted or untoasted

coconut (but we prefer the chewier, nuttier taste of the toasted). To toast your shredded coconut,

spread it out on a baking sheet and bake in a 300 degree oven for about 20 minutes, stirring

occasionally.

INGREDIENTS DIRECTIONS4 bananas (firm)

2 tablespoons fresh lemon juice

⅔ cup non-fat vanilla-flavored yogurt

2 cups sweetened flaked coconut, toasted

Slice each banana into approximately 7 bite-sized pieces. Using a

toothpick, dip each piece first into the lemon juice, then into the yogurt.

Then roll gently in the coconut to coat well. Place the coated banana bites

in a single layer on a baking sheet, cover with plastic wrap, and freeze for

at least 3 hours. Store leftovers in the freezer.

Makes 7 servings.

116

Creamy Fruit DipNeed an extra incentive to eat your fruit? Whip up this quick dip and you’ll love dunking slices of

bananas, melon, apple, peaches, pears, and more. Keep extra in the fridge for the next time a

craving for dessert hits.

INGREDIENTS DIRECTIONS8 ounces low-fat cream cheese, room temperature

6 ounces fat-free vanilla yogurt


3 tablespoons no-calorie sweetener

In a large mixing bowl, beat the cream cheese until soft. Slowly add the

yogurt, vanilla, and sweetener and beat well until light and fluffy.

117

Greek Yogurt ParfaitGreek yogurt is thicker, creamier, and richer than its American counterpart and has been a healthy

part of the Greek diet for thousands of years. It also typically has less sugar than regular store-

bought yogurts. Pairing the yogurt with the red berries in this parfait packs both protein and

antioxidants into a delicious, low-fat dessert.

INGREDIENTS DIRECTIONS½ cup nonfat Greek yogurt

½ cup strawberries, sliced

½ cup raspberries

1 teaspoon honey

10 pistachios

Shell the pistachios and place the nuts in a small plastic bag. Use a flat,

heavy object to smash the pistachios into small pieces.

Into a small bowl or parfait glass, pour ¼ cup of the Greek yogurt. Layer

on the sliced strawberries, then add the remaining ¼ cup of yogurt. Top

with raspberries. Drizzle honey over the top and sprinkle the pistachios

over that.

Makes 1 serving.

118

No-Crust Peach CobblerLove peach pie? The crust can be a disaster of calories, fat, and saturated fat. Choose this recipe

instead to get the sweetness of the peaches without all the unnecessary add-ons. Serve it hot and

“a la mode” with a scoop of low-fat vanilla frozen yogurt.

INGREDIENTS DIRECTIONS1 (15 ounce) can sliced peaches in light syrup, drained

2 tablespoons all-purpose flour



3 tablespoons oats


In a small bowl, mix together the flour, brown sugar, cinnamon, and oats.

Place peaches in a small baking dish. Cover with oat mixture and toss to

mix. Bake in the oven for 30 minutes.

Makes 4 servings.

119

No-Crust Pumpkin PieWant a lower-carb and lower-fat alternative to the holiday dessert spread? Bring this pie to your next

get-together. It has the delicious taste and flavor of real pumpkin pie, without all the fat, carbs, and

calories of the traditional. Plus, pumpkin is a great source of fiber and vitamin E.

INGREDIENTS DIRECTIONS1 (15 ounce) can pumpkin

12 ounces fat-free evaporated milk

½ cup fat-free egg substitute

2 teaspoons pumpkin pie spice

½ cup no-calorie sweetener


1 teaspoon cinnamon


Spray a pie dish with nonstick baking spray.

In a large mixing bowl, combine all ingredients and beat well. The batter

should be well-incorporated and smooth. Pour into prepared pie pan.

Bake in the oven for 15 minutes. Reduce oven heat to 325°F and bake for

another 45 minutes. A knife inserted into the center of the pie should come

out clean when baking is complete. When cool, sprinkle the top of the pie

with cinnamon.

Makes 8 servings.

120

Pineapple Angel Food CakeWith just 3 ingredients (one of which is optional), this cake couldn’t be any easier to put together!

Serve it with a low-calorie whipped topping and some fresh berries or enjoy it plain, out of the pan.

INGREDIENTS DIRECTIONS1 (16 ounce) package dry angel food cake mix

1 (20 ounce) can crushed pineapple in juice, sugar-free if possible

¼ cup coconut, optional


Spray a 9x13 inch pan with nonstick baking spray.

In a mixing bowl, combine cake mix and pineapple and mix well. Stir in

coconut if desired. Pour batter into prepared pan.

Bake in the oven for 25 minutes. Let cool completely and serve with non-

fat whipped topping.

Makes 12 servings.

121

Sweet & Fruity Bran BarsThese bars are a wholesome and filling way to shut down your sugar cravings. Choose a bran cereal

that is low in sugar and doesn’t have any extra flavorings – you’ll be adding in your own sweetness

with the honey and vanilla. Feel free to substitute the cranberries with extra raisins if you prefer

or swap walnuts for the pecans. The nuts and peanut butter add healthy omega-3 fatty acids and

protein to this snack bar.

INGREDIENTS DIRECTIONS2 cups low-sugar, plain bran cereal

⅓ cup raisins

⅓ cup dried cranberries

½ cup chopped pecans

1 tablespoon unsalted butter

¼ cup peanut butter

½ cup clover honey


½ teaspoon ground cinnamon

In a saucepan over medium heat, combine the butter, peanut butter,

and honey and stir continuously until the mixture is smooth and well

combined. Remove from heat and add all remaining ingredients. Mix well

to incorporate.

Grease a 9x9 square pan with baking spray. Press the mixture into the pan

evenly. Allow it to cool completely before cutting into bars.

Makes 20 bars.

122

Warm Streusel PearsAnother baked fruit dessert, these pears are best served warm. Using ground oats instead of flour

to make the streusel topping adds in a nutty flavor and a good source of complex carbs and fiber.

Using honey to sweeten the pears is a great alternative to regular table sugar. Honey has more

calories per teaspoon; however, it is much sweeter than sugar so a little bit goes a longer way!

INGREDIENTS DIRECTIONS¼ cup finely ground oats

¼ cup low-calorie brown sugar substitute

1 tablespoon butter, melted

1 tablespoon honey


¼ teaspoon salt

¼ teaspoon allspice

¼ cup chopped walnuts

3 ripe pears, peeled and cut in half

⅓ cup apple cider

2 tablespoons Calvados or other apple brandy


For the streusel mixture, combine ground oats, brown sugar substitute,

butter, honey, cinnamon, allspice, and walnuts in a small bowl. Set aside.

Spray a small baking dish with nonstick baking spray. Scoop the core

out of each pear half using a spoon and place each pear cut-side-up in

the dish. Pour cider and brandy into the dish around the pears. Spoon ⅙

of the streusel into the center of each pear half. Cover baking dish with

aluminum foil.

Bake in the over for 30 minutes. Serve warm, topped with some of the

liquid from the baking dish.

Makes 6 servings.

PROTEINSHAKESIt’s not always easy to get all of the protein you need through your

diet, especially if you don’t have a lot of time to devote to cooking and

preparing your meals. That’s where protein shakes come in. Fortunately,

they can be absolutely delicious, like many of the recipes for sweet

shakes that we’ve included here. While protein powders often make for

delicious drinks on their own when shaken with water or milk, you’ll be

glad you invested in a blender to create these unique, delicious, and

protein-packed shakes.

Proteins are not only used to build, maintain, and repair muscles, but

also to make up and repair structures within nearly every cell, tissue, and

organ. Solid food sources of protein can take more time to digest and

break down to repair muscles than liquid sources of protein. As a result,

drinking a protein shake immediately following a workout can be the best

way to help your muscles begin the recovery and rebuilding process.

P

THE RECIPESBERRY CHEESECAKE SHAKE .................. 126

CHOCOLATE PB BANANA SHAKE ............ 127

CINNAMON BUN PROTEIN SHAKE .......... 128

MOCHA CHOCOLATE SHAKE .................. 129

ORANGE-COCONUT PROTEIN SHAKE ....... 130

PEANUT BUTTER CUP SHAKE ................ 131

PUMPKIN PIE PROTEIN SHAKE .............. 132

STRAWBERRIES & CREAM SHAKE .......... 133

TROPICAL PROTEIN SHAKE .................... 134

ULTIMATE CHOCOLATE PROTEIN SHAKE .. 135

126

Berry Cheesecake ShakeLactose intolerant? Try using almond milk and lactose-free whey powders. Almond milk is lactose-

free and still a great source of vitamins and nutrients like calcium, vitamin E, and iron.

INGREDIENTS DIRECTIONS1 cup unsweetened almond milk

2 ounces fat-free cream cheese

2 scoops vanilla protein powder

½ cup frozen blueberries

½ cup frozen strawberries

Blend all ingredients together until shake reaches desired consistency.

Add water to thin the shake if desired.

127

Chocolate PB Banana ShakeWe choose natural peanut butter for this shake because it tends to be a little thinner and mix better

in the blender. The two tablespoons of peanut butter in this shake provide about 7 additional grams

of protein.

INGREDIENTS DIRECTIONS1 cup unsweetened almond milk

1 frozen banana

1 teaspoon cinnamon

2 scoops chocolate or dark chocolate protein

2 tablespoons natural creamy peanut butter



128

Cinnamon Bun Protein ShakeFind the scent of cinnamon irresistible? Then you’ll love the rich cinnamon taste of this creamy

shake. As a bonus, cinnamon is a good source of antioxidants that help your body fight damage

from free radicals.

INGREDIENTS DIRECTIONS2 scoops vanilla whey protein powder

1 tablespoon sugar-free instant vanilla pudding mix


¼ teaspoon vanilla extract

1 cup skim milk

1 packet no-calorie sweetener



129

Mocha Chocolate ShakeCoffee addict? This is the shake for you. You can adjust for an even stronger mocha taste by adding

more instant coffee powder.

INGREDIENTS DIRECTIONS2 scoops chocolate protein powder

1 cup skim milk

½ cup ice cubes

1 cup water

1 tablespoon instant coffee powder

2 teaspoons sugar-free instant chocolate pudding mix



130

Orange-Coconut Protein ShakeAdding in a little coconut extract and coconut milk gives this shake its coconut flavor. If you like a

sweeter shake, you may want to add in a packet or two of no-calorie sweetener.

INGREDIENTS DIRECTIONS2 scoops vanilla protein powder

⅓ cup light coconut milk

½ teaspoon coconut extract

⅔ cup non-fat milk

1 frozen banana

2 tablespoons frozen orange juice concentrate



131

Peanut Butter Cup ShakeWant your protein shake to really taste like dessert? Add in a tablespoon of chocolate chips or

sprinkles after you’ve blended. They do add a little extra sugar and fat, but for many of us, the

splurge is well worth it.

INGREDIENTS DIRECTIONS1 cup skim milk

2 scoops chocolate whey protein powder

4 tablespoons natural chunky peanut butter

1 tablespoon flax seed oil

1 cup ice cubes

1 tablespoon chocolate chips or chocolate sprinkles, optional

Blend all ingredients except chocolate chips until shake reaches desired

consistency. Add water to thin the shake if desired. Mix in chocolate chips.

132

Pumpkin Pie Protein ShakeFor a very creamy pumpkin shake, substitute the cup of water in this recipe for a cup of light vanilla

soymilk.


1 cup water

1 teaspoon pumpkin pie spice

⅓ cup canned pumpkin

½ cup ice cubes

2 packets no-calorie sugar substitute



133

Strawberries & Cream ShakeIf strawberry ice cream is your go-to flavor, you’ll love this shake. Use strawberry–flavored Greek

yogurt if you like a thicker shake.

INGREDIENTS DIRECTIONS2½ scoops vanilla protein powder

1 cup water

1 cup fat-free strawberry-flavored yogurt

½ cup frozen strawberries

½ teaspoon honey



134

Tropical Protein ShakeWith frozen mango and banana, this shake is easy and refreshing to drink, especially during the hot,

summer months.


1 cup peeled, frozen mango chunks

½ frozen banana

1 cup non-fat vanilla yogurt

1 tablespoon flax seed oil

1 cup ice cubes



135

Ultimate Chocolate Protein ShakeGet your fix of sweet while you’re helping your body’s post-workout recovery with a delicious,

chocolate whey protein shake. There’s nothing better after a tough workout than the sweet reward of

this super-chocolaty shake.

INGREDIENTS DIRECTIONS2 scoops chocolate whey protein

12 ounces skim milk

3 tablespoons low-fat vanilla yogurt

1 cup ice cubes

⅛ cup caramel ice cream topping

1 tablespoon creamy peanut butter

Blend all ingredients together in your blender until it reaches desired

consistency. You can alter the amount of ice to change the thickness of

the shake and the amount of caramel topping to increase or decrease the

sweetness.

Indexapple

• Apple Slaw, 33

• Apple Spiced Pork Tenderloin, 76

• Baked Cinnamon-Sugar Apples, 113

banana• Chilly Coconut Banana Treats, 115

• Chocolate-Banana Oatmeal, 7

• Chocolate PB Banana Shake, 127

• Roasted Sweet Potato & Banana Mash, 108

beans• Black Bean Brownies, 114

• Peach & Black Bean Swordfish, 89

• Quick & Easy Black Bean Salad, 40

• Salsa-fied Red Bean Salad, 41

• Spicy Black Bean Soup, 27

• Turkey Bean Burrito, 57

beef• Beef & Vegetable Stew, 63

• Beef Lettuce Wraps, 64

• Beef Sirloin Roast, 65

• Chinese-Style Beef with Broccoli, 66

• Cuban Braised Beef, 67

• Force Factor® Burger, 68

• Philly Steak Wrap, 69

• Seasoned Flank Steak, 70

• Spicy Beef Tacos, 71

• Whisky-Mushroom Steak, 72

• Zesty Taco Soup, 29

bran• Sweet & Fruity Bran Bars, 121

breakfast• Breakfast Egg Cups, 5

• Cauliflower Hash, 6

• Chocolate Banana Oatmeal, 7

• Easy Spinach Frittata, 8

• Fiesta Eggs, 9

• French Vanilla Oatmeal, 10

• Low-Fat Breakfast Burrito, 11

• Mediterranean Egg White Omelet, 12

• Protein Pancakes, 13

• Pumpkin Pie Oatmeal, 14

• Zucchini Pancakes, 15

broccoli• Chinese-Style Beef with Broccoli, 66

brownie• Black Bean Brownie, 114

burger

• Force Factor® Burger, 68

• Pork & Turkey Burger, 79

• Salmon Burgers, 91

burrito• Low-Fat Breakfast Burrito, 11

• Turkey Bean Burrito, 57

cabbage• Apple Slaw, 33

• Fruity Cabbage Slaw, 38

carrot• Creamy Carrot Soup, 20

• Peas & Crunchy Carrots, 106

cauliflower• Cauliflower Hash, 6

• Cauliflower Salad, 36

chicken• Baked Lemon-Vegetable Chicken, 48

• Chicken, Noodle, & Spinach Soup, 19

• Chili Powder Chicken, 49

• Grilled Jerk Chicken, 50

• Lime Chicken Breast, 51

• Mushroom Chicken Quesadilla, 52

• Orange Chicken, 53

• Pretzel-Crusted Chicken Nuggets with Honey-Mustard

Dipping Sauce, 54

• Spicy Grilled Garlic Chicken, 55

• Tandoori Chicken, 56

chickpeas• Gazpacho with Chickpeas, 22

chili• Slow Cooker Pork Chili, 81

chocolate• Chocolate-Banana Oatmeal, 7


• Mocha Chocolate Shake, 129

• Ultimate Chocolate Protein Shake, 135

cinnamon• Baked Cinnamon-Sugar Apples, 113

• Cinnamon Bun Protein Shake, 128

coconut• Chilly Coconut Banana Treats, 115

• Mussels with Coconut Broth, 88

• Orange-Coconut Protein Shake, 130

corn• Prosciutto-Corn Sauté, 107

desserts & snacks• Baked Cinnamon-Sugar Apples, 113

• Black Bean Brownies, 114

• Chilly Coconut Banana Treats, 115

• Creamy Fruit Dip, 116

• Greek Yogurt Parfait, 117

• No-Crust Peach Cobbler, 118

• No-Crust Pumpkin Pie, 119

• Pineapple Angel Food Cake, 120

• Sweet & Fruity Bran Bars, 121

• Warm Streusel Pears, 122

eggs• Breakfast Egg Cups, 5


• Fiesta Eggs, 9

• Mediterranean Egg White Omelet, 12

fish• Asian Seafood Salad, 34

• Flounder with Spinach, 86

• Indian-Spiced Salmon, 87



• Pizza-Style Tuna Melt, 90


• Sesame Salmon for One, 92

• Shrimp with Mushrooms, 93

• Teriyaki Salmon, 94

• Tropical Steamed Fish, 95

• Wasabi Tuna Steaks, 96

flounder


gazpacho• Gazpacho with Chickpeas, 22

lemon• Baked Lemon-Vegetable Chicken, 48

lettuce• Beef Lettuce Wraps, 64

lime• Lime Chicken Breast, 51

mango• Mango Salsa, 104

meatballs• Turkey Meatballs, 59

miso• Miso Soup with Mushrooms, 24

mushrooms• Miso Soup with Mushrooms, 24



• Whiskey-Mushroom Steak, 72

mussels• Mussels with Coconut Broth, 88

oatmeal• Chocolate-Banana Oatmeal, 7

• French Vanilla Oatmeal, 10


orange• Citrus Spinach Salad, 37



pancakes• Protein Pancakes, 13


pasta• Chicken, Noodle, & Spinach Soup, 19

• Tuna Macaroni Salad, 44

peach• No-Crust Peach Cobbler, 118


peanut butter• Chocolate PB Banana Shake, 127

• Peanut Butter Cup Shake, 131

peas• Black Eyed Pea Salad, 35

• Minty Pea Soup, 23


pears• Warm Streusel Pears, 122

pineapple

• Pineapple Angel Food Cake, 120

pizza• Pizza-Style Tuna Melt, 90

pork• Apple Spiced Pork Tenderloin, 76

• Cajun Pork Tenderloin, 77

• Pork Chops with Zucchini, 78


• Prosciutto-Corn Sauté, 107

• Roasted Pork Chops with Tomatoes, 80

• Slow Cooker Pork Chili, 81

• Stir-Fry Pork & Vegetables, 82

potatoes• Easy Microwave New Potatoes, 102

• Fruity Sweet Potatoes, 103

• Oven –Roasted French Fries, 105


poultry• Baked Lemon-Vegetable Chicken, 48

• Chicken, Noodle, & Spinach Soup, 19

• Chili Powder Chicken, 49

• Grilled Jerk Chicken, 50

• Lime Chicken Breast, 51




• Pretzel-Crusted Chicken Nuggets with Honey-Mustard

Dipping Sauce, 54

• Spicy Grilled Garlic Chicken, 55

• Tandoori Chicken, 56

• Turkey Bean Burritos, 57

• Turkey Loaf, 58

• Turkey Meatballs, 59

prosciutto• Prosciutto-Corn Sauté, 107

protein shakes• Berry Cheesecake Shake, 126


• Cinnamon Bun Protein Shake, 128

• Mocha Chocolate Shake, 129


• Peanut Butter Cup Shake, 131

• Pumpkin Pie Protein Shake, 132

• Strawberries & Cream Shake, 133

• Tropical Protein Shake, 134

• Ultimate Chocolate Protein Shake, 135

pumpkin• No-Crust Pumpkin Pie, 119


• Pumpkin Pie Protein Shake, 132

• Pumpkin Soup, 25

quesadilla• Mushroom Chicken Quesadilla, 52

rice• Spinach & Rice Bake, 109

• Summer Squash & Brown Rice Salad, 42

salad• Apple Slaw, 33

• Asian Seafood Salad, 34

• Black Eyed Pea Salad, 35

• Cauliflower Salad, 36

• Citrus Spinach Salad, 37

• Fruity Cabbage Slaw, 38

• Peppered Steak Salad, 39

• Quick & Easy Black Bean Salad, 40



• Tabbouleh, 43


salmon• Indian-Spiced Salmon, 87




salsa

• Mango Salsa, 104


seafood• Asian Seafood Salad, 34


• Indian-Spiced Salmon, 87



• Pizza-Style Tuna Melt, 90





• Tropical Steamed Fish, 95



sides & sauces• Baked Tomatoes, 100

• Classic BBQ Sauce, 101

• Creamy Fruit Dip, 116

• Easy Microwave New Potatoes, 102

• Fruity Sweet Potatoes, 103

• Mango Salsa, 104

• Oven-Roasted French Fries, 105


• Prosciutto-Corn Sauté, 107


• Spinach & Rice Bake, 109

shrimp• Shrimp with Mushrooms, 93

soup• Chicken, Noodle, & Spinach Soup, 19

• Creamy Carrot Soup, 20

• Fat-Free Tomato Soup, 21

• Gazpacho with Chickpeas, 22

• Minty Pea Soup, 23

• Miso Soup with Mushrooms, 24


• Roasted Butternut Squash Soup, 26

• Spicy Black Bean Soup, 27

• Vegetable Minestrone, 28


spinach• Chicken, Noodle, & Spinach Soup, 19

• Citrus Spinach Salad, 37



• Spinach & Rice Bake, 109

squash



• Roasted Butternut Squash Soup, 26


steak• Peppered Steak Salad, 39

• Philly Steak Wrap, 69

• Seasoned Flank Steak, 70

• Whiskey-Mushroom Steak, 72

stew• Beef & Vegetable Stew, 63

strawberry• Strawberries & Cream Shake, 133

sweet potatoes• Fruity Sweet Potatoes, 103


tabbouleh• Tabbouleh, 43

taco• Spicy Beef Tacos, 71


tenderloin• Apple Spiced Pork Tenderloin, 76

• Cajun Pork Tenderloin, 77

tomato• Baked Tomatoes, 100

• Fat-Free Tomato Soup, 21

• Roasted Pork Chops with Tomatoes, 78

• Gazpacho with Chickpeas, 22

tuna• Pizza-Style Tuna Melt, 90



turkey• Pork & Turkey Burger, 79

• Turkey Bean Burritos, 57

• Turkey Loaf, 58

• Turkey Meatballs, 59

yogurt• Greek Yogurt Parfait, 117

zucchini• Pork Chops with Zucchini, 78


You work hard in the gym, but is your diet getting in the way of achieving your best results? The sports nutrition experts at Force Factor® break down their

favorite recipes for muscle-building meals that will fill you up, keep your taste buds satisfied, and help you achieve your best results yet. From breakfast

scrambles to protein shakes to midnight snacks, the Force Factor cookbook has the answer to all your cravings and your body’s needs.

$19.99

COOKBOOK - Amazon Web Services...THE FORCE FACTOR® COOKBOOK Companion recipes for your workout and...

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