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Fat Burning RecipesDocument Navigation Tips

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

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

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

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

Introduction From The Authors...

Hey there! Dennis and Kelsey here.

Thanks so much for picking up your copy of the 101 Fat Burning Drinks, Apps, And Entrees.

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

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

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

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

dennis [at] fatburningnation [dot] com

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

-Dennis and Kelsey Heenan

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Fat Burning RecipesPreparation Tips

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

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

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

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

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

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

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

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Table of Contents

Recipe CategoriesJuiceWaterEntree

SmoothieBreakfastAppetizer

Protein Shake

Drinks (Alphabetically) Category

1. Almond Butter Banana Smoothie

2. Almond Maple Smoothie

3. Apple Pie Protein Shake

4. Avocado Coconut Protein Shake

5. Avocado Salad Entree

6. Bacon Wrapped Jalapenos Appetizer

7. Baked Artichoke Appetizer

8. Balsamic Glazed Carrots Appetizer

9. Banana Almond “Oatmeal” Breakfast

10. Banana Berry Smoothie

11. Banana Protein Pancakes Breakfast

12. Banana Sushi Appetizer

13. Black + Blue Juice

14. Blueberry Pop Smoothie

15. Blue Raspberry Smoothie

16. Blue Refresher Juice

17. Blueberry Mint Water

18. Blueberry Vanilla Protein Shake

19. Broccoli Balsamic Avocado Salad Entree

20. Brussel Sprout Salad with Dijon Dressing Entree

21. Candied Bacon Appetizer

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22. Caprese Grilled Chicken Entree

23. Caramelized Butternut Squash Appetizer

24. Carrot Ginger Juice

25. Cauliflower Hash Browns Appetizer

26. Chicken Piccata Entree

27. Chocolate Covered Almond Smoothie

28. Chocolate Covered Strawberry Protein Shake

29. Chocolate Monkey Protein Shake

30. Citrus Sour Water

31. Coco Berry Protein Shake

32. Coconut Banana Oasis Protein Shake

33. Coconut Crazed Smoothie

34. Coconut Toasted Almonds Appetizer

35. Coffee + Cream Protein Shake

36. Cookie Dough Protein Shake

37. Cucumber Boats Appetizer

38. Cucumber Lemon Water

39. Cucumber Melon Smoothie

40. Cucumber Mint Water

41. Dark Chocolate Peppermint Protein Shake

42. Dreamsicle Protein Shake

43. Egg Scramble Veggie Muffins Breakfast

44. Egg Scramble Meat Lover Muffins Breakfast

45. Frozen Hot Chocolate Protein Shake

46. Garlic Steak Bites Entree

47. Georgia Peach Smoothie

48. Go Green Smoothie

49. Grapefruit Ginger Juice

50. Green 1.1 Juice

51. Green 1.2 Juice

52. Green 1.3 Juice

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53. Green 1.4 Juice

54. Green 1.5 Juice

55. Green Machine Protein Shake

56. Grilled Balsamic-Garlic Crusted Pork Tenderloin Entree

57. Grilled Cinnamon Pineapple Appetizer

58. Grilled Honey Peaches Appetizer

59. Honey Lavender Water

60. Lemon Lime Water

61. Lemon Mint Water

62. Mango Citrus Juice

63. Maple-Dijon Salmon Entree

64. Mexican Breakfast Bowl Breakfast

65. Orange Creamsicle Water

66. Orange Raspberry Water

67. PB & J Smoothie

68. Pear Banana Smoothie

69. Pear Ginger Juice

70. Pina Colada Protein Shake

71. Pineapple Lime Water

72. Pineapple Luau Juice

73. Pink Delicacy Juice

74. Pizza Frittata Breakfast

75. Pomegranate Ginger Water

76. Prosciutto Asparagus Appetizer

77. Pumpkin Pie Protein Shake

78. Quinoa Avocado Salad Entree

79. Quinoa Fruit Salad Appetizer

80. Quinoa Pilaf Appetizer

81. Rainbow Cole Slaw Appetizer

82. Raspberry Pop Smoothie

83. Roasted Brussel Sprouts + Sweet Potatoes + Bacon Entree

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84. Roasted Sweet Potato Appetizer

85. Rosemary Garlic Mushrooms Appetizer

86. Salad-to-Go Entree

87. Sauteed Spinach Appetizer

88. Smashed Potatoes Appetizer

89. Spinach + Ricotta Stuffed Chicken Breast Entree

90. Strawberries + Cream Smoothie

91. Strawberry Basil Water

92. Stuffed Peppers Breakfast

93. Sweet Potato and Bean Stew + Quinoa Entree

94. Sweet Tart Smoothie

95. Tropical Coconut Strawberry Protein Shake

96. Tropical Paradise Smoothie

97. Twice Baked Salty + Sweet Potatoes Breakfast

98. Very Berry Cinnamon Protein Shake

99. Watermelon Mint Water

100. Watermelon Peach Water

101. Watermelon Refresher Smoothie

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Fat Burning Recipes

Juice

Drink Ingredients Recipe

1. Black + Blue • 1 cup blackberries

• 1 cup blueberries

• 1 apple

• Seeds of 3 pomegranates

• Handful of Spinach

• Put all ingredients in the juicer and enjoy!

2. Blue Refresher • 2 cups blueberries

• 2 kiwis, peeled

• 1 apple

• 8 strawberries

• 2 cups mint leaves


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

• 1 apple

• 1 lemon

• ½ inch ginger root piece


4. Grapefruit Ginger • 1 large grapefruit

• 1 orange

• 1 apple

• ½ lime

• ½ inch ginger root piece


5. Green 1.1 • 1 large cucumber, peeled

• 6 baby carrots

• 1 handful spinach

• 2 handfuls cilantro

• 1 handful parsley

• 1 lime



• 2 stalks celery

• 2 handfuls kale

• ½ cup broccoli



• 1 lemon




• 2 handfuls kale


• 1 apple

• 1 lemon


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• 2 handfuls kale

• 1 apple

• ½ cup pineapple

• 1 lemon



• 2 handfuls spinach

• 1 handful kale

• 1 apple

• 1 lemon

• ½ inch piece ginger root


10. Mango Citrus • 3 mangos

• 1 lemon

• 1 lime

• 1 apple


11. Pear Ginger • 4 pears

• 1 lemon

• 1 lime

• 1 inch ginger root


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12. Pineapple Luau • I cup pineapple

• 1 apple

• ½ cup mango, peeled

• ½ large cucumber, peeled



13. Pink Delicacy • 1 pink grapefruit

• 1 cup strawberries

• 1 cup grapes

• 1 cup raspberries

• ¼ cantaloupe


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Fat Burning Recipes

Water


14. Blueberry Mint • ½ cup ice

• 1 cup sparkling or still water

• 6 blueberries

• 6 mint leaves

• Add ice, blueberries and mint to a glass

• Pour water into glass and stir

15. Citrus Sour • ½ cup ice


• 1 slice orange

• 1 slice lemon

• 1 slice lime

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


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Fat Burning Recipes16. Cucumber Lemon • ½ cup ice


• 5 cucumber slices (thin)

• 2 lemon slices

• Add ice, cucumber and lemon to a glass


17. Cucumber Mint • ½ cup ice


• 5 cucumber slices (thin)

• 6 mint leaves

• Add ice, cucumber and mint to a glass


18. Honey Lavender • ½ cup ice


• 1 teaspoon honey

• 1 sprig lavender

• Add ice, honey and lavender to a glass


19. Lemon Lime • ½ cup ice


• 2 lemon slices

• 2 lime slices

• Add ice, lemon and lime to a glass


20. Lemon Mint • ½ cup ice


• 2 lemon slices

• 6 mint leaves

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


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Fat Burning Recipes21. Orange Creamsicle • ½ cup ice


• 2 orange slices

• ½ teaspoon vanilla extract

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

• Add vanilla to the glass


22. Orange Raspberry • ½ cup ice


• 2 orange slices

• 4 raspberries



23. Pineapple Lime • ½ cup ice


• ¼ cup pineapple cubed

• 2 lime slices



24. Pomegranate Ginger • ½ cup ice

• 1 cup sparking or still water

• 2 tablespoons pomegranate seeds

• 1 lemon, juiced

• 4 inches ginger root, juiced

• Grate ginger with a cheese grater

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

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

• Add pomegranate seeds and pour water into glass

• Stir and enjoy

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Fat Burning Recipes25. Strawberry Basil • ½ cup ice


• 3 strawberries, sliced

• 3 basil leaves

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


26. Watermelon Mint • ½ cup ice


• ¼ cup watermelon, cubed

• 6 mint leaves

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


27. Watermelon Peach • ½ cup ice


• ¼ cup watermelon, cubed

• 2 peach slices, peeled



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Fat Burning Recipes

Entree

Food Ingredients Recipe

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

red onion• Sliced 2 avocados (peeled

and cut into bite-size chunks)

• 2 tbsp chopped fresh parsley

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

pepper

• Place the sliced tomatoes on a serving platter

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

• Sprinkle with parsley, garlic and oregano

• Drizzle everything with red wine vinegar and olive oil

• Sprinkle with salt and freshly ground black pepper

• Serve immediately

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29. Broccoli Balsamic Avocado Salad

• 1 head of broccoli• 1 avocado, diced• 1 small red onion• handful of roasted

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

vinegar• Salt and pepper to taste

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

• Add diced avocado and chopped almonds to the bowl

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

• Toss dressing with bowl of veggies and serve

30. Brussel Sprouts + Sweet Potatoes + Bacon

• 1 container fresh brussels sprouts

• 2 big sweet potatoes, peeled and cubed

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

pepper• 3 slices bacon

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

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

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

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

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

• Sprinkle bacon over cooked

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vegetables, toss well and serve.

31. Brussel Sprout Salad with Dijon Dressing

Ingredients• 1 tablespoon coconut oil• 1 tablespoon grassfed

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

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

vinegar• 1/2 teaspoon dijon

mustard• 1/4 teaspoon cayenne

pepper• Salt and pepper, to taste

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

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

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

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

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

32. Caprese Grilled Chicken • 2 boneless, skinless chicken breasts

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

chopped• 1 tablespoon balsamic

vinegar• 2 teaspoons salt • 2 teaspoons pepper

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

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

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

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

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

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

• Coarse salt and freshly ground pepper

• Place chicken between plastic wrap and pound evenly

(directions continued on following page)

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

• 3 tablespoons unsalted grassfed butter

• 2 to 3 tablespoons dry white wine

• 3 tablespoons fresh lemon juice

• 2 tablespoons capers• 1 tablespoon chopped

fresh flat-leaf parsley• 1 teaspoon oregano

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

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

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

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

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

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

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

minced• 1 teaspoon salt• 1 teaspoon pepper

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

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

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

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

• Cook until steak is browned to desired liking

• Serve with left over sauce

35. Grilled Balsamic-Garlic Crusted Pork Tenderloin

• 4-5 garlic cloves, finely minced or crushed

• 2 tablespoons balsamic vinegar

• 2 1/2 teaspoons coarse salt

• 1/2 teaspoon freshly ground pepper

• 2 tablespoons coconut oil • 2 pork tenderloins (about

1 pound each) • Additional 2 tablespoons

coconut oil (if preparing in oven)

Directions• Stir together garlic, balsamic

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

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

marinate overnight

Grill preparation:• Sear the tenderloins on all

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

(Directions continued on next page)

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

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

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

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

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

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

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

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

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

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

Dressing• Drizzle of olive oil• Drizzle of balsamic vinegar

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

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

38. Spinach + Ricotta Stuffed Chicken Breast

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

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

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

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

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

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

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

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

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

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

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cooked through.

39. Sweet Potato + Bean Stew with Quinoa

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

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

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

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

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

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

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

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

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

(Ingredients continued on next

• Cook quinoa according to package details

• Chop the spinach leaves, tomatoes and green onions

• Dice the avocado into small pieces

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


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page)Dressing

• 3 cloves garlic, minced• 2 tablespoons balsamic

vinegar• 2 tablespoons olive oil

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

• Toss the salad in the dressing and serve

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Fat Burning Recipes

Smoothie


41. Almond Butter Banana • ½ cup unsweetened almond milk

• ¼ cup almond butter

• 1 banana

• ½ cup ice

• 1 teaspoon cinnamon

• ½ teaspoon almond extract

• ½ teaspoon vanilla extract

• Blend ingredients together and enjoy!

• Add additional liquid if mixture is too thick

25

Fat Burning Recipes42. Almond Maple • ½ cup unsweetened almond

milk


• 1 banana


• 1 tablespoon maple syrup

• 1 teaspoon almond extract

• ½ cup ice



43. Banana Berry • ½ cup water or coconut water

• 1 banana

• ½ cup raspberries

• ½ cup blueberries

• ½ cup ice

• Handful of spinach



44. Blueberry Pop • ½ cup sparkling water

• ½ cup ice


• 1 banana



45. Blue Raspberry • ½ cup water or coconut water


• ½ cup blueberries

• ½ banana

• ½ cup ice



46. Chocolate Covered Almond

• ½ cup unsweetened almond milk


(Ingredients continued on next page)



26

Fat Burning Recipes• 1 banana

• 1 tablespoon 70%+ dark chocolate pieces

• 1 teaspoon almond extract

• ½ cup ice

47. Coconut Crazed • ¼ cup coconut water

• ¼ cup coconut milk

• ½ cup ice

• ½ cup coconut

• 1 banana





48. Cucumber Melon • ½ cup water or coconut water

• ½ cucumber, peeled and sliced

• ½ cup cantaloupe

• ½ cup honeydew melon

• ½ cup ice



49. Georgia Peach • ½ cup water or coconut water

• 2 peaches, pitted, pealed

• ½ cup cantaloupe

• ½ pear, pealed, sliced

• ½ cup ice



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Fat Burning Recipes50. Go Green • ½ cup water or coconut

water

• ½ avocado


• Handful of kale

• 1 banana

• 1 apple, peeled, cored

• ½ cup ice



51. PB & J • ½ cup unsweetened almond milk


• ½ cup strawberries

• ½ banana


• ½ cup ice



52. Pear Banana • ½ cup coconut water

• ½ cup ice

• 1 pear

• 1 banana

• 2 handfuls spinach



53. Tropical Paradise • ½ cup coconut water


• ½ mango

• 1 banana

• ½ cup ice



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Fat Burning Recipes54. Raspberry Pop • ½ cup sparkling water

• ½ cup ice

• 1 cup raspberries

• 1 banana



55. Strawberries + Cream • ½ cup unsweetened almond milk

• 1 cup strawberries


• 1 teaspoon vanilla

• ½ cup ice



56. Sweet Tart • ½ cup water

• ½ cup ice

• ¼ cup lemon juice

• 1 orange

• 1 banana




57. Watermelon Refresher • ½ cup water or coconut water

• 1 cup seedless watermelon

• 1 pear, peeled

• 2 tablespoons fresh mint leaves

• ½ cup ice



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Fat Burning Recipes

Breakfast


58. Banana Almond “Oatmeal” • 1 smashed banana• 1 heaping spoonful of

almond butter• 1 scoop of protein powder• Cinnamon to taste

• Smash the banana in a bowl until you have a “liquidy” consistency

• Add in your almond butter and protein powder and mix well.

• Let sit in the fridge for 20-30 minutes until cool

• Top with cinnamon

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59. Banana Protein Pancakes • 2 ripe bananas• 1 egg• 1 heaping tablespoon of

almond butter• 1 scoop protein powder

(vanilla or chocolate)• Grass fed butter (for

coating the pan)• Maple syrup• Cinnamon

• Mix banana, egg, almond butter, and protein powder in a bowl very well until the consistency is smooth and thick

• Heat a griddle or pan on a medium heat

• Coat the pan with grass fed butter and add 1-2 tablespoons of the mixture. Cook thoroughly until the pancakes are brown on both sides

• Top with maple syrup and cinnamon

60. Egg Scramble Veggie Muffins

• 6 Eggs• 1 Pinch of salt and black

pepper• 1/4 Teaspoon cayenne

pepper• 1/4 Teaspoon garlic

powder• 1 Handful of baby spinach

(chopped or whole)• 1/2 Onion chopped• 1 Jalapeno finely sliced• 1/2 Cup Mushrooms

chopped• 2 tablespoons butter to

grease the muffin tin

• Preheat oven to 350 degrees• Chop mushrooms and onion• Whisk eggs, salt, pepper, and

garlic powder together• Stir in mushrooms, onion,

jalapeno, and spinach• Coat muffin tin with butter• Fill each muffin with

approximately 1/3 cup of the egg mixture (almost to the top)

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

61. Egg Scramble Meat Lover Muffins

• 6 Eggs• 1 Pinch of salt and black

pepper• 1/4 Teaspoon cayenne

pepper• 1/4 Teaspoon garlic

powder• 1 Handful of baby spinach

(chopped or whole)(Ingredients continued...)

• Preheat oven to 350 degrees• Cook the bacon on the stove in

a medium size pan over medium heat until crispy

• Cook the chorizo on the stove in a medium pan until cooked

• Whisk eggs, salt, pepper, and garlic powder together

(Directions continued...)

31

• 4 pieces bacon• 1 cup ground chorizo

sausage• 6 pieces pepperoni,

chopped• 2 tablespoons butter to

grease the muffin tin

• Stir in bacon, chorizo and pepperoni

• Coat muffin tin with butter• Fill each muffin with

approximately 1/3 cup of the egg mixture (almost to the top)

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

62. Mexican Breakfast Bowl • ¼ pound grassfed ground beef, cooked

• Two eggs• 1 tablespoon grassfed

butter• ¼ onion, chopped• ¼ bell pepper, chopped• ½ jalapeno, chopped• ½ teaspoon cumin• ½ teaspoon crushed red

pepper • ½ avocado, diced• 1 tablespoon cilantro,

chopped• 2 tablespoons salsa

• Heat a medium sized pan on the stove over medium heat

• Melt the butter in the pan and saute the onion, bell pepper and jalapeno with the cumin and crushed red pepper for 5 minutes

• Add the eggs to the veggies and scramble the eggs

• Add the cooked grassfed ground beef and heat in with the veggies and eggs

• Put the mixture into a bowl and top with diced avocado, salsa and cilantro

63. Pizza Frittata • 6 eggs• 2 tablespoons water • 1/3 cup onion, chopped• 1/3 cup broccoli, chopped• Handful spinach, chopped• ¼ cup black or green

olives• 1 tablespoon basil,

chopped• 4 cloves garlic, minced• ½ cup tomato or marinara

sauce(Ingredients continued on next page)

• Preheat oven to low broil• On the stove, heat a medium

sized (oven safe) pan on medium heat

• Whisk eggs and water in a bowl, set aside

• Saute onion, broccoli, olives and garlic for 5 minutes. Add spinach and basil and saute for an additional minute.

• Pour eggs over veggies and stir a couple of times until fully incorporated.


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• 1 tablespoon grass fed butter

• ½ cup grassfed cheese• 6 slices pepperoni

• Place the pan lid on top for two minutes

• Add marinara sauce, cheese and pepperoni and put under broiler for 3-5 minutes

• Remove from oven and serve immediately

64. Stuffed Peppers • 4 red bell peppers • 16 oz bag spinach,

chopped• 4 cloves garlic, minced• 4 eggs• Salt and pepper to taste

• Preheat oven to 400• Cut off the top of each pepper

and remove the seeds • Place peppers on a baking

sheet and bake for about 10-15 minutes

• Chop the spinach• Take the peppers out of the

oven and stuff each pepper with ¼ of the bag of spinach

• Divide the minced garlic among the peppers and place on top of the spinach

• Crack an egg over each pepper• Sprinkle with salt and pepper• Bake for an additional 15-20

minutes, until yolk is cooked

65. Twice Baked Salty + Sweet Potatoes

• 2 sweet potatoes• 4 slices of bacon• 1 onion, chopped• 4 cloves garlic, minced• 2 teaspoons maple syrup• 4 eggs• Salt and pepper to taste

• Preheat oven to 400 • Poke sweet potatoes with a

fork a several times and place directly onto oven rack.

• Cook for 45 minutes or until soft.

• Chop onion and garlic finely and set aside

• Remove from the oven and let cool

• In a pan, cook bacon until it's crispy


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• Remove cooked bacon and put chopped onion and garlic in the hot pan with the leftover bacon grease. Cook for about 5 minutes until onion cooked

• Chop bacon into small bits• Cut cooled sweet potatoes

lengthwise and scoop out the flesh of the potato (keep the skin intact)

• Mash sweet potato flesh into pan with the onions, garlic and bacon grease. Cook mixture for an additional 5-10 minutes.

• Add salt, pepper, maple syrup, and half of the chopped bacon to the mixture.

• Place sweet potatoes skin on a parchment lined baking sheet.

• Scoop cooked mixture into potato skins then create a large hole in the mixture for the egg. You will want to make sure the divot is big enough to fit the egg.

• Crack one egg into each hole then add the remaining bacon pieces to the top.

• Cook for 10-15 minutes or until yoke of the egg is set and serve!

34

Fat Burning Recipes

Appetizer


66. Baked Artichoke • 4 whole artichokes • ½ cup parmesan cheese • 4 cloves garlic, chopped• 4 tablespoons coconut oil • 1 lemon• Salt and pepper to taste• ¼ cup water

• Preheat the oven to 400 degrees

• Wash artichokes under cold water.

• Cut the stem off of the artichoke so it will lie flat.

• Slice off top quarter and trim petal tips.

• Spread the petals open and push the garlic and oil down into the hollows.

• Put the four artichokes in a casserole dish and salt and pepper them.


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• Add the Parmesan cheese on top.

• Pour water in the bottom of the casserole dish and cover tightly with foil.

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

zest

67. Bacon Wrapped Jalapenos • 12 fresh jalapenos• ½ cup grass fed cheese • 12 slices of bacon• 4 cloves garlic, minced• 1 teaspoon paprika• 1 teaspoon crushed red

pepper • 1 teaspoon onion powder• Toothpicks

• Preheat oven to 400• Line a baking sheet with

parchment paper and place a wire rack on top of the baking sheet

• Halve the peppers length-wise and remove the seeds

• In a bowl, mix together the cheese, minced garlic, paprika, crushed red pepper and onion powder

• Fill each jalapeno half with cheese mix

• Cut each piece of bacon in half• Wrap each jalapeno slice in half

of a piece of bacon and secure in place with a toothpick

• Place the jalapenos on the baking rack and bake for 25-30 minutes until bacon is cooked. You may want to broil for the last couple of minutes to get the bacon extra crispy.

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68. Balsamic Glazed Carrots • 1 bag baby carrots• ¼ cup olive oil• 2 tablespoon balsamic

vinegar• 1 teaspoon lemon juice• 1 teaspoon salt • ½ teaspoon black pepper

• Preheat oven to 450• Mix all ingredients together in a

bowl• Spread on a baking sheet• Bake for 20-30 minutes, turning

every 10 minutes, until carrots are lightly caramelized

69. Banana Sushi • 1 large banana• 1 tablespoon pistachios,

chopped• 1 tablespoon dried

coconut• 1 tablespoon dried

cranberries, chopped• 3 tablespoons almond

butter• Sprinkle of cinnamon

• Peel banana and place on a baking sheet

• Cover the top of the banana generously with almond butter

• Mix the chopped pistachios, coconut, and chopped cranberries together

• Sprinkle the toppings on top of the almond butter and press them gently to secure into the butter

• Sprinkle with cinnamon• Slice the banana into about ½

inch thick slices• Either serve immediately or

place in the freezer for 30 minutes to an hour and serve frozen

70. Candied Bacon • 6 pieces of bacon• 3 tablespoons honey• 3 teaspoons black pepper

• Preheat grill or oven to 375• Brush each piece of bacon with

½ tablespoon of honey and sprinkle each piece with ½ teaspoon of black pepper

• If grilling, place bacon directly on the grill, turning every few minutes until crispy

• If baking in the oven, place a wire rack on a baking sheet and bake for about 7 minutes on each side or until crispy

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71. Caramelized Butternut Squash

• 1 butternut squash, cubed• 3 tablespoons coconut oil• 1 teaspoon salt• Pinch of pepper • Pinch of crushed red

pepper flakes (if you like spicy)

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

72. Cauliflower Hash Browns • 12 ounces grated fresh cauliflower (about 1/2 medium head)

• 4 slices bacon (chopped.)• 3 ounces chopped onions

(about 1/2 cup)• 1 tablespoon grassfed

butter (melted or softened.)

• 1 teaspoon cayenne pepper

• Salt and pepper

• In a large skillet, cook the bacon and onion until they just start to brown.

• Add the cauliflower; cook and stir until the cauliflower is tender and browned all over.

• Add butter occasionally through the cooking process to assist with browning.

• Season to taste with salt and pepper.

73. Coconut Toasted Almonds • 1 large bag of almonds Almonds

• 2-3 tablespoons Coconut Oil

• Cinnamon

• Preheat the oven to 350 degrees

• In a large bowl, mix almonds and coconut oil together so that all the almonds get coated.

• To toast the almonds, arrange in a single layer on a baking sheet. Bake for 6 to 8 minutes at 350 degrees

• Once removed from the oven, immediately sprinkle on the cinnamon and let cool for 20-30 minutes

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74. Cucumber Boats • 2 cucumbers (about 1 pound each)

• 2 tablespoons crumbled feta cheese

• 1/4 teaspoon salt• 1 teaspoon fresh parsley

or dill, chopped• Black pepper to taste• Oregano to taste

• Cut the cumbers lengthwise, and remove the seeds, then cut a small strip off the bottom of one side so that the cucumber half will set level, without falling over.

• Use the other half of the cucumber and dice into 1/4 inch pieces.

• Combine the diced cucumbers with feta cheese, dill, salt and pepper. Divide the mixture between the 2 cucumber “boats”, then slice into 1 1/2 inch pieces

75. Grilled Cinnamon Pineapples • 1 fresh pineapple, sliced into 1 inch thick rings

• 1 tablespoon cinnamon• 2 tablespoons honey

• Slice pineapple into 1 inch thick rings

• Brush honey onto pineapple slices

• Sprinkle with cinnamon• Grill pineapple slices for 5

minutes on each side and serve

76. Grilled Honey Peaches • 2 peaches• 1 tablespoon honey

• Preheat grill • Wash peaches and slice in half,

removing the pit• Brush each half with honey and

grill for about five minutes

77. Prosciutto Asparagus • 12 asparagus spears• 6 prosciutto slices/strips• 2 tablespoons coconut oil

or grass fed butter for frying

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


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• Place each prosciutto strip on a chopping board at a 45 degree angle. Place one of the asparagus spears on top of the meat, perpendicular to it. The tip of the asparagus should be lined up with the bottom of the prosciutto strip. Wrap the bottom end of prosciutto over the asparagus and holding the meat tight, start rolling the asparagus up. The prosciutto strip will wrap around the whole length of the spear because it’s on an angle. You can try a different wrapping method but I find this is a very quick to do it. Don’t worry if parts of the asparagus spears are not covered completely.

• Heat some coconut oil in a large, flat frying pan to sizzling hot. Fry wrapped asparagus spears for 1-2 minutes on each side or until prosciutto is brown and crispy.

78. Quinoa Fruit Salad • 1 cup quinoa• 1 large lime, juiced• 3 tablespoons honey• 2 tablespoons finely

chopped fresh mint• 1 1/2 cups blackberries,

halved• 1 1/2 cups strawberries,

sliced• 1 1/2 cups kiwi, chopped• 2 cups water• Lemon zest

• Rinse quinoa under cold water using a strainer

• Add quinoa, water and salt to a medium saucepan and bring to a boil over medium heat

• Boil for 5 minutes then turn heat to low and let simmer for 15 minutes or until water is absorbed

• Remove from heat, fluff with a fork and let cool


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• In a medium bowl whisk lime juice, honey and mint and set aside

• In a large bowl combine quinoa and fruit and pour mint/lime/honey “dressing” over and mix well

• Can be served cold or at room temperature

79. Quinoa Pilaf • 3 tablespoons extra-virgin olive oil

• 2 large or 4 small shallots, chopped

• 1 small red pepper, stemmed, seeded, and chopped into 1/2-inch pieces

• 1 teaspoon kosher salt, plus extra for seasoning

• 1/2 teaspoon freshly ground black pepper, plus extra for seasoning

• 1 1/2 cups quinoa• 1/4 cup white wine, such

as pinot grigio• 1 1/2 cups low-sodium

chicken broth• 1 packed cup arugula,

chopped• 1/2 cup slivered almonds,

toasted and coarsely chopped

• 1/2 cup chopped fresh mint

• 1/4 teaspoon cayenne pepper


Note: To toast the almonds, arrange in a single layer on a baking sheet. Bake in a preheated 350 degrees oven until lightly toasted, 6 to 8 minutes. Cool completely before using.

• Heat 2 tablespoons of the oil in a large saucepan or a high-sided skillet over medium-high heat.

• Add the shallots and cook until soft, about 2 minutes. Add the bell pepper, salt and pepper.

• Cook until the vegetables are tender, 5 minutes.

• Make a space in the center of the vegetables and add the remaining 1 tablespoon of oil.

• Add the quinoa and cook, stirring constantly, until coated with oil, about 2 minutes.

• Add the wine and cook until all of the liquid has evaporated, about 2 minutes.

• Add the broth and bring to a boil.

• Cover the pan and simmer until all of the broth has been absorbed and the quinoa is tender, about 15 minutes.


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• 1 medium cucumber, peeled, seeded and diced into 1/2-inch pieces

• Zest of 1 lemon

• Keep covered and let sit for 10 minutes.

• Add the arugula, almonds, mint, cucumber and lemon zest and toss well.

• Season with salt and pepper.

80. Rainbow Cole Slaw Ingredients• ¼ cup red cabbage• ¼ cup green cabbage• ½ cup apple, thin slices• ½ cup carrots, julienned• 3 green onions, chopped

finelyDressing

• 1 tablespoon balsamic vinegar

• 1 tablespoon olive oil• Salt and pepper to taste

• Mix all ingredients together and enjoy

81. Roasted Sweet Potato • 1 sweet potato • 1 tablespoon grass fed

butter• 1 teaspoon chives• ½ teaspoon paprika• Sprinkle of parmesan• Sprinkle of salt and pepper

• Cook sweet potato in microwave for about 7 minutes or until soft, rotating every two-three minutes

• Preheat oven to broil on medium-high

• Cut cooked potato in half length-wise. Cube the potato leaving the bottom intact

• Spread butter over the top and sprinkle with chives, paprika, salt pepper and parmesan

• Place potato on a baking sheet and broil for 6-10 minutes. Watch the potato careful so not to burn it

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82. Rosemary Garlic Mushrooms • 1 pound of baby portobello mushrooms, trimmed

• 2 tablespoons olive oil• 2 teaspoon dried rosemary• 4 garlic cloves, minced• Salt and pepper to taste• Sprinkle of crushed red

pepper (if you like spicy)

• Preheat oven to 450• Line a baking sheet with

parchment paper• Cut mushrooms into small bite-

sized pieces• Toss mushrooms in olive oil,

rosemary, salt and peppercorns• Spread on the baking sheet

and roast for 10 minutes• Remove from the oven and toss

again in the minced garlic• Put mushrooms back in the

oven for another 5-10 minutes until they are roasted and brown

83. Sauteed Spinach • 1 bag of spinach• 5 cloves garlic, minced• 2 teaspoons dried

rosemary• 1 tablespoon lemon juice• 2 tablespoons olive oil• ½ teaspoon salt• Sprinkle of crushed red

pepper (if you like spicy)

• Heat oil in a medium sized pan on the stove over medium heat and saute garlic for about 3 minutes

• Add spinach and rosemary to the pan and saute for about 5 minutes

• Remove from heat and add lemon juice, salt and crushed red pepper

84. Smashed Potatoes • 20 baby red potatoes• 4 teaspoons salt, divided• 2 teaspoons pepper • 2 teaspoons paprika• ½ cup olive oil

• Boil potatoes in a pot with 2 teaspoons of salt until tender

• Drain the water from the potatoes and place them on a clean dish towel with another dish towel, smash each potato until it is flattened to about ½ inch thick.

• Line a baking sheet with with parchment paper

• Transfer smashed potatoes onto the baking sheet and allow the potatoes to fully cool

(Directions continued...)

43

• Preheat oven to 450• Sprinkle potatoes with salt,

pepper and paprika• Brush potatoes with olive oil• Bake for 30-40 minutes. Flip the

potatoes at about the 15 minute mark and brush with additional olive oil

• Potatoes should be crispy when you remove from the oven

44

Fat Burning Recipes

Protein Shake


85. Apple Pie • ¼ cup water

• ¾ cup unsweetened almond milk

• 2 apples, chopped

• 1 scoop vanilla protein powder

• 1 tablespoon maple syrup


• ½ cup ice



45

Fat Burning Recipes86. Avocado Coconut • 1/2 avocado

• 1/4 cup coconut milk• 1 1/2 scoops whey protein • 2-4 tablespoons water (to

thickness you enjoy)• Sprinkle of Cinnamon• 1/2 – 1 cup ice



87. Blueberry Vanilla • ¼ cup water





• 1 teaspoon vanilla extract

• ½ cup ice



88. Chocolate Covered Strawberry

• ¼ cup water


• 1 scoop chocolate protein powder

• ½ cup strawberries




89. Chocolate Monkey • ¼ cup water



• 1 banana

• ½ cup ice



46

Fat Burning Recipes90. Coco Berry • ½ cup greek style yogurt

• handful of strawberries• 1 banana• ¼ cup coconut milk• 1 scoop of chocolate

protein powder• 4 ice cubes



91. Coconut Banana Oasis • ¼ cup coconut water

• ¾ cup coconut milk

• 2 tablespoons shaved coconut

• 1 banana


• ½ cup ice



92. Coffee + Cream • ½ cup coffee, chilled

• ½ cup unsweetened almond milk

• 1 scoop protein powder (vanilla or chocolate)

• ½ cup ice



93. Cookie Dough • ¼ cup water


• 1 scoop protein powder (vanilla or chocolate)

• 1/8 teaspoon baking soda (for flavor)

• 1 teaspoon honey

• 1 teaspoon maple syrup

(Ingredients continued...)



47

Fat Burning Recipes• 1 teaspoon vanilla extract


• ½ cup ice

94. Dark Chocolate Peppermint • ¼ cup water


• 1 banana



• 6 mint leaves

• 1 teaspoon peppermint extract



95. Dreamsicle • ¼ cup water


• 1 orange, peeled

• 1 banana


• ½ cup ice



96. Frozen Hot Chocolate • 1 1/2 cups unsweetened almond milk or water

• 1-2 scoops chocolate protein powder

• 1 frozen banana • 4 ice cubes



97. Green Machine • 1 cup water or coconut • Blend ingredients together

48

Fat Burning Recipeswater

• ½ avocado


• Handful of kale


• 1 banana


• ½ cup ice

and enjoy!


98. Pina Colada • ¼ cup coconut water

• ¾ cup coconut milk

• ¾ cup pineapple

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



99. Pumpkin Pie • ¼ cup water


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

• ½ cup pumpkin puree

• 2 teaspoons honey


• 1 teaspoon pumpkin pie spice

• 1 cup ice



49

Fat Burning Recipes100. Tropical Coconut

Strawberry • 1 cup frozen strawberries• 1 cup coconut milk• 1 ½ scoops of protein

powder• ½ tablespoon coconut oil



101. Very Berry Cinnamon • 1/3 cup frozen berries (strawberries, raspberries, blueberries, blackberries)

• 1/4 cup coconut water• 1-2 scoops whey protein• 1/2 teaspoon vanilla

extract• Sprinkle of cinnamon



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Disclaimer...

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

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