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DAILY BURN

NutritionBasics

IT’S NOT JUST A WORKOUT, IT’S A LIFESTYLE www.DailyBurn.com

Em

pow

er Y

ours

elf To achieve your optimal performance and get the body composition you

have always wanted, the food you eat is just as important as the exercise you

do. Fueling your body with the right foods will give you the energy that you

need to get through the day, plus that extra edge you need to blast through

your workouts.

We’ve designed the DailyBurn Nutrition Basics to be simple, yet e�ective. It

revolves around eating a lot of the foods that are good for you, while staying

away from foods that are not optimal. We believe that the quality of the food

you eat is more important than the quantity.

In this primer, we provide you with simple philosophies, sample recipes, and

meal plans to get you started. But we don’t want to lecture you; we want to

empower you. No counting points or looking at silly diagrams here – just

solid information to help you make educated choices about your fuel intake.

Please remember that this information is provided by DailyBurn as reference

material only and is not intended to be used as a medical resource. The

information contained in this guide is designed to help you make informed

decisions about your health. It is not intended as a substitute for any

treatment that may have been prescribed by your doctor. If you suspect that

you have a medical problem, we urge you to seek competent medical help.

Development in medical research may impact the health, fitness and

nutritional advice that appears here. No assurance can be given that the

statements made on this site will always include the most recent findings or

developments with respect to the particular material.

This guide should be used as a primer to nutrition. It’s something you can

print out and keep with you at all times. But, it’s really only the beginning.

The Nutrition section on DailyBurn is a perfect compliment to this beginner’s

guide. There you can find food option variety, new recipes, helpful tips, and

grocery lists. This rich source of information is always updating and you can

also find challenges to keep you going towards your goals.

It’s also very important that you consult your doctor or a nutritionist before

starting any diet program. This is especially true if you have health

complications or specific diet/food allergies.

This guide includes the following tools to help you get started:

DailyBurn Nutrition Basics

The “DailyBurn 10 Commandments”

The “Chow Down!” List

The “Forget About It!” List

Healthy recipes for breakfast, lunch, dinner and snacks

A sample menu for a week 1

Quick SummaryD

aily

Burn

Nut

riti

on B

asic

sSix days a week you should only eat foods on

the “Chow Down!” list and avoid foods on

the “Forget About It!” list

Eat a small meal every 3 hours (about 6 times a day)

Eat only until satisfied (not full)

Always include some protein in each meal

1 day a week is your “Free” day: eat whatever you want

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Quick Summary

Dai

lyBu

rn N

utri

tion

Bas

ics

Six days a week you should only eat foods on

the “Chow Down!” list and avoid foods on

the “Forget About It!” list

Eat a small meal every 3 hours (about 6 times a day)

Eat only until satisfied (not full)

Always include some protein in each meal

1 day a week is your “Free” day: eat whatever you want

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Food quality is of utmost importance. We encourage you to eat “close to nature”. This

means that the food you eat should be as close to its natural state as possible. It should

not have artificial ingredients, be heavily processed, come from a can, etc.

Your primary, day-to-day diet should consist of eating mostly the following items:

Vegetables

Fruits

Lean meats and seafood

Nuts and seeds

On occasion, it is acceptable to eat

Legumes

Dairy

Whole Grains

You should try to avoid:

Sugar (especially added sugar and HFCS)

Highly-processed foods

Artificial ingredients and sweeteners

To make it easier to decide if you should or should not eat a certain food, we have

comprised the “Chow Down!” list and the “Forget About it” list (pages 7-8). This is a rough

guide, but it gives you the types of foods that we recommend that you eat. You can mix

these foods together in many combinations, add spices, etc.

For six days each week, you should eat meals that only include foods from the “Chow

Down” list . It’s important to eat clean most of the time, and by only eating foods on the

Chow Down list you are making sure you eat clean.

One day a week you should have a “Free” day where you eat whatever you want. You

should plan ahead for which day each week you want to take your “Free” day. The reasons

for the free day are both psychological and physical. You should not consider it a “Cheat”

day or feel guilty for taking the Free day. It is part of the system and is important.

Finally, each meal that you eat should include some type of protein: lean meat, dairy,

yogurt, etc. For the purposes of the DailyBurn guide beans and nuts don’t count as

protein. Try to get some protein in every meal during your six-day plan.

1 - We include whole grains because most people won’t totally remove grains from their diet. However, we

would highly recommend that people limit grains and specifically grains that include gluten from their diet.

More and more studies are showing that a gluten-free diet is optimal for health and physical performance.

2 - Beans and nuts are not included as proteins as part of the DailyBurn Basics because they do not include all

of the essential amino acids needed to be a complete protein. If you are a vegan or vegetarian, try combining

foods to build complete protein into your diet, or supplement with a branched chain amino acid supplement.

What should I eat? (Food Quality)

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A key principal to keep in mind when thinking about how

much you should eat is mindfulness. During each meal, you

should eat slowly and until you are satisfied, not until you

are “full”.

We recommend that you eat a small meal approximately

every 3 hours while you are awake. This will keep you

“steady” and not let you get too hungry. As long as you

focus on eating good foods (from the Chow Down list), and

you eat every 3 hours, you will be getting the nutrition that

you need and will be less likely to binge eat (especially

carbs) at night.

For most people, just eating the right foods and avoiding

the bad foods will be enough to get them towards their

goal. Your body is actually really good at knowing how

much you should eat if you “listen” to it. However, for

individuals with certain goals (extreme mass gain or weight

loss), you might need to tweak the amount of foods that

you eat each meal. To determine how much you need, we

recommend that you do the following:

1. Establish a baseline – For the first 3 or 4 weeks, do

not weigh and measure your food. Let pictures of

yourself and the scales do the talking. Take a picture

before you start the diet and then one 4 weeks into

the plan. Also take record of your weight before and

after. These will help you judge if the amount you are

eating is su�cient for your goals.

2. If necessary, slowly tweak the amount of food you

consume – The first thing you want to look at before

tweaking amounts is the pictures. If you are

following the DailyBurn workout plan you will be

adding muscle which weighs more than body fat. If

your weight is the same but your body shape is

changing favorably, you are probably at the right

consumption level. If not, then you need to tweak

the amount that you eat (eating more or less

depending on your goal). Just make slow, steady

changes.

How much should I eat?(Food Quantity)

4

A key principal to keep in mind when thinking about how

much you should eat is mindfulness. During each meal, you

should eat slowly and until you are satisfied, not until you

are “full”.

We recommend that you eat a small meal approximately

every 3 hours while you are awake. This will keep you

“steady” and not let you get too hungry. As long as you

focus on eating good foods (from the Chow Down list), and

you eat every 3 hours, you will be getting the nutrition that

you need and will be less likely to binge eat (especially

carbs) at night.

For most people, just eating the right foods and avoiding

the bad foods will be enough to get them towards their

goal. Your body is actually really good at knowing how

much you should eat if you “listen” to it. However, for

individuals with certain goals (extreme mass gain or weight

loss), you might need to tweak the amount of foods that

you eat each meal. To determine how much you need, we

recommend that you do the following:

1. Establish a baseline – For the first 3 or 4 weeks, do

not weigh and measure your food. Let pictures of

yourself and the scales do the talking. Take a picture

before you start the diet and then one 4 weeks into

the plan. Also take record of your weight before and

after. These will help you judge if the amount you are

eating is su�cient for your goals.

2. If necessary, slowly tweak the amount of food you

consume – The first thing you want to look at before

tweaking amounts is the pictures. If you are

following the DailyBurn workout plan you will be

adding muscle which weighs more than body fat. If

your weight is the same but your body shape is

changing favorably, you are probably at the right

consumption level. If not, then you need to tweak

the amount that you eat (eating more or less

depending on your goal). Just make slow, steady

changes.

How much should I eat?(Food Quantity)

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Dai

lyBu

rn 1

0 C

omm

and

men

tsEating food at night is a problem for two reasons: First, eating food at night can aggravate digestive issues like indigestion and heart burn. Second, eating carbs at night is especially bad because eating carbs can disturb the normal function of your hormones. Your body releases insulin into your bloodstream when you eat carbs to help clear excess sugar from your bloodstream. During the day, it doesn’t matter, but at night it does. It turns out that having all that sugar in your blood stream has been shown to inhibit the release of growth hormone. The highest dosage of growth hormone is secreted into your body at night. Growth hormone helps to repair muscles, stimulates the immune system, increases protein synthesis, and stimulates the growth of all internal organs excluding the brain. If you want to recover faster, don’t eat after 7pm.

We have developed a simple set of rules that can help you make the right nutrition decisions during the day. Pair this with our nutrition basics and you are on your way to the life you always wanted.

No food (especially carbs) after 7pm

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Whole fresh foods provide the nutrition that you need without excess chemicals and additives to make them taste good. Foods with more that 5 ingredients are typically highly processed, which means that they are more likely to have food additives listed on the label. Food labels can be confusing to decipher; you don’t want to have to memorize long strings of words to find out what you are eating. Instead, try to stay away from foods that have more than 5 ingredients.

Don’t eat any food with more than 5 ingredients

5

High fructose corn syrup is a sweetener derived from corn. It’s di�erent from regular table sugar, because it contains a higher percentage of fructose than table sugar. Examples of foods that include HFCS include packaged cookies and baked goods, ketchup, soda, cereal, candy bars, flavored yogurts, crackers, salad dressings, and sauces. Always check the labels of packaged foods before you buy to make sure that they don’t contain HFCS. Research has shown that diets containing high fructose corn syrup cause greater weight gain than diets containing sugar, even at the same calorie consumption levels. Long term HFCS consumption leads to a rise in circulating blood fats called triglycerides and a rise in abdominal fat. If you need to sweeten something up, make sure to stick to natural sweeteners like honey, stevia, beet sugar, and cane sugar.

Trans fat occurs both naturally and artificially, but it is the artificial trans fat that you should cut out completely. Trans fats are made when hydrogen gas reacts with oil, causing the liquid oil to become solid at room temperature. Trans fat is also known as hydrogenated oil, and partially hydrogenated oil, so if you see these listed on a food label, stay away. Trans fat is commonly found in doughnuts and pastries, fried foods, snack cookies, and imitation cheese.

It’s not always possible to eat organic foods 100% of the time. Just eat organic when you can. It’s all about making good choices. If you can’t buy all organic food, these are the top foods to buy organic: apples, celery, leafy green vegetables, bell peppers, milk, and meat. Foods that you don’t need to buy organic include pineapple, broccoli, asparagus, corn, bananas, avocados, and onions.

Eating when you are bored, tired, or anxious can lead to poor food choices and overeating. If you change your mindset to associate food with fuel, you’ll be more conscious of the quality and quantity of the food you are eating.

Artificial sweeteners are not a great alternative to sugar. Artificial sweeteners train your taste buds to crave sweet tasting foods because they are many times sweeter than natural cane sugar. Some studies have even shown that artificial sweeteners can cause weight gain long term, mostly due to increasing the body’s craving for sweet tastes. You should actually do your best to lower your cravings for foods. So, skip the artificial sweeteners and stick to the real stu� if you have to satisfy your sweet tooth.

Eating a large meal in the morning regulates your blood sugar and gives you a blast of energy to get you going. People who skip breakfast are more likely to gain weight and overeat later in the day. Choose a breakfast with a good mix of carbs, fats, and protein to stay full throughout the morning.

The canned spinach that your mom gave you as a kid doesn’t hold a candle to a fresh spinach salad. Don’t let your past experiences or a fear of the unknown stop you from trying a large variety of unfamiliar fruits and vegetables. Every week, go into the grocery store and buy a fruit or vegetable that you have never tried before. There are plenty of nutritional powerhouses hanging out in the produce section, but it’s up to you to discover them.

Eating fat won’t make you fat. In fact, the human body needs to consume fat to be healthy. Dietary fat is crucial for managing blood sugar levels. Many vital nutrients like vitamins A, D, E and K are fat soluble. This means that you need to eat fat to absorb them. Fat also is crucial for normal brain function, plus it helps form strong bones and strong cell walls.

Stay away fromHigh Fructose Corn Syrup (HFCS)3

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Say No to Trans Fat

Eat organic when possible

Eat for fuel, not for entertainment

No artificial sweeteners

Eat breakfast every day

Try new fruits and vegetables

Don’t fear fat

6

The

“Cho

w D

own!

” Li

stLeafy Greens

Mushrooms

Eggplant

Cucumbers

Carrots

Broccoli

Corn

Squash

Beets

Endive

Cabbage

Turnips

Sweet Potatoes

Onions

Leeks

Asparagus

Radishes

Potatoes

The Chow Down List can be used as a guide for the types of foods you should eat while on the DailyBurn Basics.

Vegetables:

Oranges

Bananas

Apples

Peaches

Berries

Avocados

Tomatoes

Melon

Cherries

Kiwi

Grapefruit

Pears

Apricot

Plums

Figs

Dates

Tangerines

Grapes

Pineapples

Coconuts

Fruit:

Coconut Oil

Olive Oil

Avocados

Flaxseed Oil

Coconut milk

Healthy Fats:

Turkey

Fish

Shellfish

Beef

Chicken

Eggs

Lean Meats:

Milk

Cheese

Yogurt

Cottage Cheese

Butter or Ghee (clarified butter)

Kefir

Dairy (moderation):

Oats

Millett

Rye

Brown or Wild Rice

Barely

Amaranth

Wheat

Whole Grains (rarely):

Walnuts

Almonds

Cashews

Flaxseeds

Sunflower Seeds

Pistachios

Quinoa

Pumpkin seeds

Macadamia nuts

Nut butters

Nuts and Seeds:

Soybeans

Peas

Chickpeas

Beans (black, pinto, kidney, etc)

Peanuts

Legumes (moderation):

Larabar

Amy’s Organic

Justin’s Nut Butter

Kashi

Fage

Attune

Cascadian Farms

Arrowhead Mills

Eden Foods

Newman’s Own Organics

Organic Valley

Snacks and Packaged Food Brands:

1 - We like these brands of

packaged foods when we are on

the go and need to grab

something fast. Most of these

brands can be found in major US

supermarkets. We are in no way

o�cially endorsing these brands

and we have no economic ties to

them. However, we eat foods

produced by these brands from

time-to-time.

1

7

The

“For

get

Ab

out I

t!”

List

Soybeans

Tofu

Tempeh

Quinoa

Vegetable Based Proteins (for vegetarians and vegans):

Cocoa

Coconut flakes

Balsamic vinegar

Coconut flour

Dried fruits

Tomato paste

Dijon mustard

Dill pickles

Cinnamon

Oregano

Dill

Cumin

Garlic powder

Sea salt

Pepper

Almond meal

Raw honey

Condiments and Pantry Staples:

White Bread

Pastries

White Flour

White Sugar

High Fructose Corn Syrup

White Pasta

Cane Sugar

Evaporated Cane Juice

Chips

Snack crackers

Snack cookies

Stay away from these foods.

Refined Carbohydrates:

Chicken Wings

Chips

Tempura

French Fries

Onion Rings

Fried Foods:

Hot Dogs

Packaged Sausage

Jerky

Processed Meats:

Hydrogenated oils (trans fat)

Canola oil

Soybean oil

Unhealthy Oils and Fats:

Soda

Juice with high fructose corn syrup

Sugary Drinks:

The“Chow Down!”List Continued...

8

Rec

ipes

Sweet Potato Pancakes

Farmer’s Omelet

Fruit and Nut Cereal

Banana and Granola Yogurt Parfait

Quick Breakfast Burrito

Mega Protein Turkey Club

Chilled Quinoa Bean Salad

Curried Chicken Salad Pita

Mediterranean Salad

Mexican Fajita Bowl

Goat Cheese and Leek Stu�ed Chicken

Gourmet Sloppy Joe with Sweet Potato Fries

Salmon Pinwheels with Sauteed Greens

Coconut Green Curry with Beef

Ground Turkey and Spinach Lasagna

Tzatziki and Chopped Veggies

Date Nut Energy Bars

Honey Nut Goat Cheese Spread

Chocolate Chia Pudding

Roasted Spicy Chickpeas

Breakfast

Lunch

Dinner

Snacks

Brea

kfas

t

Sweet potato pancakes are a twist on traditional pancakes. Packed with nutrients like vitamin A, vitamin C, manganese, and fiber. These pancakes are a perfect meal for runners and cyclists because of their slowly digesting carb content.

Makes: 8

Prep Time: 50 min | Cook Time: 10 min | Ready In: 60 min

Ingredients:

1 cup Gluten-free pancake mix

2 cup Milk

2 tsps Butter, melted

1 whole Sweet potato, boiled, skinned, and mashed

1 cup of Ricotta cheese

2 whole Eggs, divided

4 tsps Baking powder

1 tsp Cinnamon

½ tsp Nutmeg

1 pinch Salt

2 tbsps Brown sugar

Preparation Instructions:

Separate eggs and set egg whites aside.

In a large bowl, combine ricotta cheese, brown sugar, egg yolks, sweet potato puree, butter, and milk.

In a di�erent bowl, mix gluten-free pancake mix, salt, nutmeg, and cinnamon.

Whip egg whites until they form sti� peaks and set aside.

Slowly add dry ingredients to the wet ingredients bowl. The easiest way to do this is to tap the bowl to sprinkle the dry ingredients into the wet ingredients bowl while constantly stirring.

Gently fold in the egg whites.

Place a saucepan on the stovetop and turn burner on to medium high. Add 1 tsp of butter to grease the pan.

Use a cup measure to scoop 1/4 of a cup of batter into the pan to form a large circle.

Cook on one side until pancake starts to bubble on the top, then flip. Cook on the other side for 3 - 4 minutes or until done.

Top pancakes with real maple syrup if desired.


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A Farmers Omelet is the perfect weekend breakfast. It's hearty, tasty, and you can add various leftover vegetables to the omelet at the end of the week.

Makes: 1


Ingredients:

3 whole Eggs

1 oz of Cheddar cheese

3 whole Grape tomatoes

1 strip of Bacon

1/2 cup of Spinach

2 tsps of 1% Milk


Whisk eggs in a small bowl.

Cook bacon over medium heat or use 1 bacon leftover chilled bacon strip. Chop bacon strip and set aside.

Chop tomatoes and spinach and set aside.

Pour eggs into a small greased or nonstick skillet over medium high heat and cook for 5 minutes or until the bottom of the eggs are cooked and the top is moist.

Add cheese, bacon, and vegetables on half of the eggs and fold the other half over to the edge of the skillet.

Cook for a few more minutes until the cheese is melted and the spinach is wilted.

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Farmer’s Omelet

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This quick breakfast is a substitute for cereal addicts. Cereal can leave you hungry soon after breakfast, but this meal is high in protein and sticks with you longer than wheat-based cereal.

Makes: 1


Ingredients:

1/2 cups Strawberries

6 tbsp Slivered almonds

6 oz Milk


Slice strawberries and place in a cereal bowl.

Add slivered almonds to the bowl.

Top with milk and eat up!


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This parfait makes a great breakfast, but it also makes a great dessert when you are craving something sweet. Just add some nuts, drizzle with honey, and you've turned breakfast into a banana split!

Makes: 1


Ingredients:

1 cup Non-fat greek yogurt

1 whole Banana

½ cup Granola


Slice the banana into small coins.

Layer yogurt, granola, and banana coins in a mug or tall parfait glass.

Top with a sprinkle of granola.


Banana andGranola Yogurt Parfait

This is a portable breakfast that gives you the perfect amount of complex carbs and protein to start your morning right.

Makes: 1


Ingredients:

1 whole Whole wheat tortilla

2 whole Eggs

2 tbsps Salsa

½ cup Black beans


Scramble eggs in microwave or on stovetop.

Lay down the wrap and add cooked eggs, black beans, and salsa.

Roll up into a wrap.



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Lunc

hThis healthy take on the familiar turkey club is perfect for hungry folks who like to eat a hefty lunch. We've substituted turkey bacon for regular bacon to make this sandwich low in fat.

Makes: 1


Ingredients:

5 slices Turkey (deli slices)

4 slices Turkey bacon

¼ whole Tomato

1 leaf Lettuce

3 slices Whole wheat bread


Cook turkey bacon in a small pan on medium high. Protip: to save time, cook the bacon ahead and store in the refrigerator.

On a slice of bread, layer turkey, then place another slice of bread on top.

On the top piece of bread, layer cooked turkey bacon, lettuce, and tomato.

Top with the third slice of bread and cut into quarters.

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This healthy take on the familiar turkey club is perfect for hungry folks who like to eat a hefty lunch. We've substituted turkey bacon for regular bacon to make this sandwich low in fat.

Makes: 1


Ingredients:

5 slices Turkey (deli slices)

4 slices Turkey bacon

¼ whole Tomato

1 leaf Lettuce

3 slices Whole wheat bread


Cook turkey bacon in a small pan on medium high. Protip: to save time, cook the bacon ahead and store in the refrigerator.

On a slice of bread, layer turkey, then place another slice of bread on top.

On the top piece of bread, layer cooked turkey bacon, lettuce, and tomato.

Top with the third slice of bread and cut into quarters.

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We've swapped black beans and quinoa for pasta in a traditional pasta salad recipe to add protein and fiber. This salad is hearty enough to be elevated to main dish status, and can easily me made ahead for parties and picnics.

Makes: 4


Ingredients:

2/3 cups Quinoa, uncooked

2 cups Black beans, canned

¼ cup Scallions, diced

½ cup Corn

1 whole Jalapeno, diced

½ cup Balsamic dressing

1 whole Red pepper, diced

1 whole Tomato, diced


Prepare all vegetables by washing and dicing, then set aside.

Add 1.5 cups of water to a saucepan and bring to a boil over high heat.

Add dry quinoa to boiling water and cook for 20 minutes at medium high heat. You will know that the quinoa is done because the center will have a translucent ring around it and a short curly white "tail" can be seen around the outside of the seed.

Drain any excess water and add canned, drained black beans.

Let mixture cool, cover, and let chill in the refrigerator for as little as an hour or as long as overnight.

Add diced vegetables to quinoa and black beans and stir.

Pour dressing into mixture and coat thoroughly.

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Chilled Quinoa Bean Salad

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This high protein lunch can be made ahead, and is the perfect nutritious lunch for the whole family. This can be served alone, on a green salad, or in a pita.

Makes: 4


Ingredients:

2 cups Chicken breasts, cooked, diced, chilled

2 tbsps Golden raisins

¼ cup Slivered almonds

¼ cup Celery, diced

1 whole Apple, diced

½ cup Grapes, seedless, chopped

2 tbsps Chutney

1 tbsp Curry power

1/3 cup Plain nonfat greek yogurt


Wash and dice all fruits and vegetables.

In a large bowl, combine cooked, chilled, diced chicken with raisins, almonds, celery, apple, and grapes.

In a small bowl, mix yogurt, curry, and chutney until smooth.

Coat the ingredients in the large bowl with the yogurt mixture.

Serve immediately, or cover and refrigerate.

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Curried Chicken Salad

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Packed with fiber, vitamins E, C, and A, and calcium, this salad only takes a few minutes to make. The saltiness of the olives and feta combined with the creamy cannellini beans make this salad a satisfying main dish.

Makes: 4


Ingredients:

1 cup Cannellini beans, canned, drained

2 whole Red pepper, diced

1 whole Cucumber, diced

1/2 cup Kalamata olives, pitted

½ cup Red onion, diced

¼ pound Firm feta cheese

½ cup Cherry tomatoes

¼ cup Olive oil

1 pinch Salt & pepper to taste

Mediterranean Salad

This recipe is the perfect high protein lunch that can be eaten as leftovers from a Mexican-themed meal from the night before.

Makes: 1


Ingredients:

1/4 cups Dry quinoa

½ cups Black beans

1 cup Assorted vegetables, diced (peppers, onion, mushrooms, etc)

4 tbsps Salsa

½ cup Avocado


Cook dry quinoa in a saucepan of boiling water over high heat. Quinoa is cooked when seeds become semi-translucent and a small white tail appears on the seeds. Drain and rinse.

In a bowl, layer cooked and drained quinoa, drained canned black beans, diced assorted vegetables (peppers, onions, mushrooms, etc), salsa, and sliced avocado.

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Mexican Fajita Bowl

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Din

ner

Ditch the carbs without losing the flavor and texture of this favorite comfort food. We substituted fries for handcut baked sweet potato fries and eliminated the burger bun, but you'll hardly miss them!

Makes: 1


Ingredients:

6 oz. Ground beef, grass-fed if possible

2 slices Tomato

½ cup Onion, diced

2 tbsp Olive oil

1 tbsp Honey mustard

1 tsp Tomato puree

½ clove Garlic

1 tbsp Parsely, fresh

1 oz Feta cheese

½ whole Sweet potato


In a food processor, chop fresh parsley and garlic.

In a large bowl, combine ground beef, parsley and garlic, and tomato paste. Kneed beef until ingredients are combined and shape into a patty.

Cut a whole sweet potato in half and boil in water in a small saucepan for 20 min on medium high.

In a medium sized pan, caramelize onions over medium heat by adding one tbsp of olive oil to pan and stirring constantly. Cook until onions are translucent and slightly browned. Remove onions from pan and set aside.

Remove sweet potato from boiling water when cooked almost all the way through, and peel the skin from the potato. Careful it's hot! Slice sweet potato into thin wedges and coat potatoes with the last tbsp of olive oil. Broil in the oven for 5 min or until slightly browned.

Turn onion pan up to medium high and cook burger for 4 - 5 min on each side, or until cooked to your liking. Serve burger on a plate and top with feta cheese, caramelized onions, honey mustard, and tomato slices. Serve with sweet potato fries on the side.

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Gourmet Sloppy Joe with Sweet Potato Fries

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These pinwheels are buttery and full of texture. Serve with brown rice to add carbs, or eat with sautéed greens (included in recipe) for a low carb option.

Makes: 4


Ingredients:

1 lb Boneless salmon filets

2 tbsp Butter (melted)

2 cans Shredded crab meat

½ cup Minced celery

1 whole Egg

½ cup Almond meal

1 tbsp Lemon juice

1 tbsp Dill

4 cups Swiss chard, chopped

2 tbsps Olive oil


Preheat oven to 400 degrees F. Prepare crab stu�ng first. In a bowl, combine crab, melted butter, lemon juice, almond meal, egg, and dill. Mix well.

Cut salmon into 4 lengthwise pieces and spread stu�ng across all four pieces.

Starting with the wider end, slowly roll up each piece of salmon until the piece forms a round pinwheel shape.

Place pinwheels in a baking dish and bake for 15 - 20 min or until cooked through.

While pinwheels are cooking, cook swiss chard in a large skillet over medium high heat. Place olive oil in the skillet and add swiss chard. Season with a pinch of salt and pepper, and coat leaves in oil. Cook for 5 min or until leaves are wilted.Serve pinwheels with greens on the side.

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Salmon Pinwheels with Sautéed Greens

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This lasagna is packed with vitamin K, calcium, and protein. If you want to cut the calories and fat, cut the amount of cheese in the recipe in half.

Makes: 6


Ingredients:

1 tbsp Olive oil

1.5 lb Ground turkey

1 package Brown rice lasagna noodles

1 whole Egg

2/3 cup Romano cheese

3 cups Pasta sauce

6 oz Mozzarella cheese, grated

3 cups Ricotta cheese

4 cups Baby spinach leaves

1 tsp Salt

1 tsp Dried oregano

1 tsp Dried basil

1 tbsp Garlic, minced


Preheat oven to 350 degrees F. In a large skillet, add olive oil and cook ground turkey and garlic over medium high heat until turkey is cooked all the way through.

In a saucepan, boil water and cook brown rice lasagna noodles until al dente. Drain and set aside.

Boil spinach until wilted, drain, and set aside.

In a large bowl, mix egg, romano cheese, ricotta cheese, spinach, salt, oregano, basil, and a dash of ground pepper. Stir until thoroughly mixed.

In a 9x13 baking dish, layer noodles then layer 1/3 of cheese mixture, 1/3 of ground turkey, 1/4 of pasta sauce, and 1/3 of mozzarella cheese. Cover with another layer of noodles. Repeat 2 times, leaving 1/4 of pasta sauce portion and mozzarella cheese to cover the top layer of noodles.

Cover with aluminum foil and bake for 60 min in oven.

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20

This savory stu�ed chicken is perfect for folks who want a low calorie, satisfying meal. Pair with a green salad for added volume and fiber.

Makes: 4


Ingredients:

4 whole Chicken breasts

2 oz Goat cheese

1 cup Leeks, diced

1 tbsp milk

1 pinch Salt

2 tbsps Olive oil


Preheat oven to 400 degres F. In a baking dish, add 1 tbsp of olive oil and diced leeks. Cook in the oven for 5 min or until leeks are roasted but not burned.

Remove leeks from oven. In a bowl, combine leeks, goat cheese, milk, and salt. Stir until combined.

Cut a slit in the thickest part of each chicken breast and stu� with mixture.

In a skillet, add 1 tbsp olive oil and cook stu�ed chicken on medium high for 5 minutes. Turn chicken over an cook until done (8 - 10 min).

Let chicken rest for 8 - 10 min. Serve with a green salad for extra volume and fiber.

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Goat Cheese andLeek Stuffed Chicken

This coconut green curry is savory and creamy. Plus, it is high in vitamin B12, protein, iron, vitamin C and zinc.

Makes: 4


Ingredients:

1 lb Skirt steak, grass-fed if possible

1 cup Sugar snap peas

1 cup Broccoli florets

1 cup Green pepper, chopped

½ cup Onion, chopped

1 cup Coconut milk

1 cup Beef stock

2 tbsps Green curry paste

1 clove Garlic

2 tbsps Basil, fresh, chopped

2 tbsps Olive oil


In a skillet on medium high, add olive oil and steak strips. Cook until steak is browned (1 - 2 minutes). Set steak aside.

Add onions, vegetables, and garlic to skillet and cook for 2 - 3 min, stirring constantly.

Turn heat down to medium low, and add coconut milk, beef stock, and basil to vegetables. Cover and cook for 8 min.

Return beef to pan, uncover, and cook for another 5 min or until beef is cooked all the way through.

Coconut Green Currywith Beef

21

Snac

ksThis traditional greek dip is a low calorie alternative to ranch dip. Chop up some of your favorite veggies like carrots and celery, and dig in!

Makes: 6


Ingredients:

1 ½ cups Plain, nonfat greek yogurt

1 tsp Salt

1 tsp Dried oregano

1 tsp Dried basil

1 tbsp Garlic, minced

1 tbsp Olive oil


Peel and scoop seeds out of cucumber. Dice and set aside.

In a food processor or blender, combine cucumber, dill, salt, garlic, and lemon juice.

Mix cucumber mixture into yogurt. Mix thoroughly and refrigerate at least 2 hours before serving. Drain any excess liquid from the mixture.

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22

These date nut balls are a great alternative to store-bought energy bars. Eat one ball an hour before a workout and bring along extras if you are going for a long workout like a bike ride or a hike.

Makes: 6


Ingredients:

½ Almond butter

10 whole Dates, pitted

1 ½ tbsps Honey

¼ cup Dried coconut flakes

2 tbsps Sliced almonds

2 tbsps Cocoa powder


In a food processor, process almond butter and dates. Protip = soak dates in water for an hour to soften dates for easier blending.

In a bowl, mix cocoa, honey, almonds, and almond butter date mixture. Roll mixture into small balls with your hands.

In a small bowl, roll balls in coconut flakes, and set balls aside. When all balls are complete, refrigerate.

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Date Nut Energy Balls

This sweet and creamy spread is perfect for crackers or apple slices. Serve as an hors d'oeuvre of eat in the middle of the day for a luxurious treat!

Makes: 2


Ingredients:

2 oz Goat cheese

¼ cup Dates, chopped

2 tbsps Slivered almonds

1 tsp Honey


In a food processor, add all ingredients and process until smooth.

Refrigerate for 30 minutes and serve.

Honey Nut GoatCheese Spread

23

This easy to prepare spicy snack makes a great alternative to chips and popcorn if you are craving something crunchy.

Makes: 1


Ingredients:

1 can Chickpeas, drained and rinsed

2 tbsps Olive oil

1 pinch Salt

1 tsp Cumin

½ tsp Cayenne pepper

½ tsp Paprika


Preheat oven to 400 degrees F. Drain and rinse chickpeas and spread onto a baking sheet or baking pan.

Coat with olive oil and sprinkle salt and spices evenly over the chickpeas.

Roast for 10 min or until brown and crunchy.

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This chilled pudding is versatile. Eat it as a snack before a workout for long-lasting energy, or as a healthy dessert.

Makes: 1


Ingredients:

¼ cups Chia seeds

3/4 cup Almond milk

2 tbsps Cocoa powder

1 tsp Honey


Add almond milk to seeds in a small bowl and stir. Refrigerate for 30 minutes or until a gel-like pudding starts to form, and stir again.

Stir in cocoa and honey. Chill and serve.


24

Samp

le Week M

enuBreakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:



Coconut Green Curry with Beef



Breakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:


Coconut Green Curry with Beef Leftovers

Gourmet Sloppy Joe with Sweet Potato Fries and Side Salad

Date Nut Energy Bar


Breakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:


Mediterranean Salad

Goat Cheese and Leek Stu�ed Chicken

Apple and Nut Butter

Chocolate Chia Seed Pudding

Breakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:


Quinoa Bean Salad

Large Green Salad with Chilled Steak and Assorted Vegetables

Apple and Nut Butter


Breakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:

Banana and Granola Yogurt Parfait

Large Green Salad with Chilled Steak and Assorted Vegetables

Salmon Pinwheels and Sauteed Greens

Date Nut Energy Bars

Yogurt and Fruit

Breakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:

Farmers Omelet

Salmon Salad




Breakfast:

Lunch:

Dinner:

Pre-workout:

Post-workout:


Ground Turkey and Spinach Lasagna Leftovers

Grilled Chicken and Roasted Root Vegetables



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