nutrastart guide for grazers

What Type of

Problem EaterAre You?

Grazer

You eat small amounts all day long. There’s no such thing a waiting for meal times. You eat at your desk, in your car, there’s food on your counters and in your fridge and if you see it - you’ll eat it but don’t fret alot of us are grazers, it doesnt have to control your life. We have a easy to follow NutraStart program designed just for grazers!

Your NutraStart Program:

HAVE A MINIMUM OF TWO NUTRALEAN SHAKES A DAYMaking sure you get your shakes in is a great way to always feel full. if you are having a day where you find you feeling like you are always hungry add in an extra shake to crowd out the need for snacking.

CONSUME A MINIMUM OF 100G’S OF PROTEIN EACH DAYThe number one priority of the NutraStart program is protein first! Protein increases satiety and helps crowd out bad choices.

DRINK A MINIMUM OF 2.5L OF WATER EACH DAYWater, water, water, we can’t say this enough. Water is vital to our bodies, not only does it help with digestion,but sometimes your body will send you a signal that you may mistake for hunger when really you are just thirsty.

HAVE NO MORE THAN 20G’S OF NET CARBS PER DAYCutting back on carbohydrates is vital for weight loss. When choos-ing your carbs stay away from things like breads, cookies, potatoes, rice and crackers and make healthy nutrient rich choices like brocolli, baby spinach, or cucumbers.

NO SUGAR ALLOWEDSugar is not allowed on the NutraStart program. Sugar is like poison to our bodies, it raises our blood sugar, ghrelin levels and leaves us wanting to eat more and more. Crowd the sugar out with a delicious protein treat from this book, or from our youtube channel.www.youtube.com/proteintreatskitchen

Extra tips for grazers:

PREP SOME VEGGIES!Sometimes you just have to graze, we understand. Be proactive! Make sure to have some of your favorite vegetables prepped in the fridge at all time to give you that crunch you crave when you are feeling like a snack! Mix 2 cups of plain greek yogurt with 1 scoop Nutralean and a package of dry soup mix to an amazing dip! Now you can graze guilt-free!

MAKE SOME PROTEIN TREATSPut aside some time each week to make your favorite protein treat to have as something special. This is so important when following a program of any kind. Having a special tasty treat allows you to stay on track without feeling deprived or missing out. Not to mention you can enjoy it guilt free! We have shared some of our favorite treats in this book but have a new recipe each week on our youtube channel! A cupcake that tastes good and is full of protein? YES PLEASE!

Welcome To a Better Way To EatCheat with a Protein Treat! You don’t have to feel deprived. Each recipe and simple food idea contained in the NutraStart Recipe Book is protein packed, extra filling, nutritious - and delicious.

BREAKFASTSMini FrittatasEverything BagelsGrilled CheeseMultigrain Bread

LUNCHESFresh & Zesty FishChicken FingersTuna Salad BoatsProtein Pasta Sauce

DINNERSPizza PerfectionLazy LasagnaStuffed PeppersCream Cheese Salmon

TREATSChocolate SlimbitsMacaroonsCinnamon Protein BreadCherry Coconut Balls

SHAKESVita Plum ShakesPeanut Butter ShakeCreamy Coffee ShakeCinnamon Roll Shake

SAMPLE RECIPES INCLUDED IN THIS BOOK

Set Your NutraSMART Goals!So, What is a NutraSMART goal? It is exactly this: Specific, Measurable, Attainable, Relevant, Time-Sensitive. While these can be scary to declare publicly , they are THE best way to ensure you are in a good track to get where you want to go. These goals can be anything from fitting into those jeans that you love again to being able to wrap a towel around yourself again. Take a moment to think of what your NutraSMART goals are,write them here, then check them off as you accomplish them!

Stock Your Kitchen

Clean out the cupboards! It’s time to get rid of all of the garbage hiding around and crowd out the carbs with delicious protein! Below is a list of all the healthy options you can enjoy while following the NutraStart Program!

MEATS:Canned Tuna, salmon, shrimpBaked or poached fishEggsLean BeefBisonChickenSausageDeli Meats

DAIRY:Plain Greek Yogurt Cottage or Ricotta CheeseCream CheeseWhipping CreamCoconut MilkSharp cheeses

CONDIMENTS & SAUCESLow sugar spaghetti or tomato sauceMayonnaiseNo sugar added KetchupMustardHerbs and spicesButter ( in small quanities)VinegarOlive Oil

VEGETABLES :CauliflowerZucchiniCarrotsCucumberSpaghetti SquashGreen BeansBrocolliBaby SpinachLettuceOnionsBell PeppersJalapenosMushrooms

MINI FRITTATAS

EVERYTHING BAGELS

CINNAMON PROTEIN BREAD

CHERRY COCONUT BALLS

Breakfast

VEGETABLES :CauliflowerZucchiniCarrotsCucumberSpaghetti SquashGreen BeansBrocolliBaby SpinachLettuceOnionsBell PeppersJalapenosMushrooms

• 1 cup baking Nutralean• 1/2 cup ground flax • 1/2 cup psyllium husk• 1 tbsp baking soda• 1/2 tsp salt• 1 tbsp parsley• 1 tsp garlic powder

• 1 tsp onion powder• 1 tsp mustard powder• 1/8 cup jalepenos finely diced (optional)• 1/3 cup sharp cheese• 2 eggs• 1 tbsp olive oil• 1/2 cup Greek yogurt

Mix together. Pour mixture into a piping bag or large freezer bag and cut the corner. Pipe into a large donut baking tray. Mix 2 tbsp each of: diced onion, sesame seeds, poppy seeds, minced garlic. Sprinkle generously over bagels in pan before baking. Bake at 350 for 20 mins.

INGREDIENTS

PREPARATION

Everything Bagels

Calories per serving : 160Protein per serving : 13.7gFibre per serving : 6.9gNet Carbs per serving : 3g

Grilled Cheese

INGREDIENTS

PREPARATION

Calories per serving : 310Protein per serving :.26.6gFibre per serving : 17.8gNet Carbs per serving : 2g

• 2 Slices of our multigrain protein bread• 3 Slices real cheddar cheese• Spray olive oil

Heat a tiny bit of olive oil in frying panSpray a tiny bit of oil on the outside of the bread You will know your sandwich is ready once the cheese looks melted!

Mini FrittatasINGREDIENTS

PREPARATION

Calories per serving : 73Protein per serving : 9.3gFibre per serving : 0gNet Carbs per serving : 1.6g

• 6 large eggs• 1/2 cup baking Nutralean• 1/2 cup plain greek yogurt• 1 tsp baking powder• 1/8 cup green onion• 1/2 cup sharp shredded cheese• 1 tsp garlic powder• 1/2 tsp onion powder

Pour into muffin tin.Bake at 350°F for 15-20 minutes

Multigrain BreadINGREDIENTS

PREPARATION


• 6 Whole eggs• 1/2 Cup Water• 1 Cup Unflavoured Nutralean• 2 Tsp Garlic Powder• 1 Tsp Onion Powder• 1 Tsp Parsley Flakes• 1 Tsp Baking Soda & Baking Powder• 1/2 Cup Chia Seed Blended• 1/2 Cup Coconut Flour• 1/2 Cup Flax Flour

Add water and crack eggs into mixing bowl.In a seperate bowl mix together all dry ingre-dients then wet ingredients into dry ingredi-ents and mix well. Line loaf pan with wax paper and spray with olive oil.Pour batter into baking pan and smooth it out. Bake for 40-45 minutes at 350 degrees.

PIZZA PERFECTION

LAZY LASAGNA



Lunch

Fresh & Zesty Fish

INGREDIENTS

PREPARATION

Calories per serving : 114Protein per serving : 21.5gFibre per serving : 0.6gNet Carbs per serving : 2.3g

• 2 tsp Cilantro Paste• 2 Cloves Garlic• 2tsp Lime Zest• 1tbsp Fresh ginger• Juice from 4 limes• 2 Tilapia fillets

Preheat oven to 425. Mix first 5 ingredients together in a bowl. Pour into a zipper bag and put tilapia fillets in as well. Let marinate for 1/2 hour - 2 hours in the fridge. Pour into baking pan. Bake for 25 minutes!

Protein Pasta Sauce

• 1.5 – 2 Lb Lean Ground Beef • 1/2 Cup Unflavoured Nutralean• 2 Cups No sugar added tomato sauce• 1.5 Cups Grated Carrot and Zucchini • Colored bell peppers to taste• Sliced Mushrooms to taste• Diced Onion to taste.

INGREDIENTS

PREPARATION


Brown ground beef in frying pan with onions, peppers and mushrooms. Then transfer the mixture to a large pot and add in your tomato sauce, carrots and zucchini, let simmer for 20 minutes on low-medium heat and serve.

Tuna Salad BoatsINGREDIENTS

PREPARATION


• 1 Can Light Tuna Packed in Water• 1 Tbsp Sweet Relish• 1 Tbsp Mayonnaise• 1/4 Cup Chopped White Onion• 1 Tsp Capers• Fresh squeezed Lemon

Mix ingredients together. Stir well.Place on lettuce leaf and enjoy.

Chicken FingersINGREDIENTS

PREPARATION

• 2 Whole Chicken Breasts (thinly sliced)• 1/4 cup Milled Flax Seed• 1/8 cup Unflavoured Nutralean• 1/4 cup Parmesan Cheese• 1 tbsp Shredded Cheddar• 1 tsp Dried Mustard • 2 tsp Garlic• 2 tsp Dried Parsley • 2-3 tbsp Olive Oil

Drizzle oil over chicken and coat chicken well. Mix all ingredients together and mix well. Coat chicken in breading mix. Heat pan on medium. Pour a little extra virgin olive oil into the pan. Place coated chicken into frying pan - flip over when you see the edges of the chicken turn white.

““When you feel like quitting, think about why you started

Here are some quick tips on how to eyeball portion sizes for when you are on the go

• 3 oz. (or 85 grams) of meat is as big as a deck or cards, or a blackberry

• 1 ounces (30g) of cheese is about size of your thumb

• 1 cup (225 ml) is equal to the size of a baseball

• A teaspoon

• A tablespoon is three thumb tips

Portion Sizes

PIZZA PERFECTION

LAZY LASAGNA

STUFFED PEPPERS

CREAM CHEESE SALMON

Supper

INGREDIENTS

PREPARATION

Calories per serving :115Protein per serving : 9.6gFibre per serving : 8.9gNet Carbs per serving : 0.7g

Pizza Perfection

• 1/2 cup flax meal• 1/4 cup coconut flour• 1 cup baking Nutralean• 1 cup shredded sharp cheeses• 1 tsp baking powder• 2 tsp dried parsley•1/2 tsp garlic powder

• 1 tsp onion powder• 1 tsp dried mustard• 1/2 tsp salt• 1/2 cup cauliflower (steamed and blended)• 1/3 cup egg whites• 2 large eggs• 1/2 cup Greek yogurt

Mix dry ingredients together. Steam cauliflower and then place in cheesecloth and squeeze out moisture. Add wet ingredients and mix well, then add in dry ingredients.Pour batter into a frying pan like a giant pancake (makes 4 total)Add sugar-free tomato sauce, some thinly sliced Spanish chorizo, veggies of your choice top with cheese. Bake for 12-15 minutes at 250°F until cheese is bubbly and ready to serve.

Noodles: • 2 large eggplants • Peeled sliced thin like lasagna noodles

Meat Sauce: • 1 lbs ground bison, beef or turkey • onion • 1 cup diced spinach • 1/2 cup grated carrots • 1 cup peppers • 1 cup mushrooms • Other veggies • 1 can sugar free tomato sauce • 1/2 cup baking nutralean

Cheese Mix: • 2 cups low-fat ricotta • 3 eggs • 3 green onions, chopped • 1/2 cup baking Nutralean • 3 cups shredded mozzarella cheese • 1⁄2 cup parmesan cheese

Preheat oven to 425°F. Spray cookie sheet, arrange eggplant slices and season with salt and pepper. Cook slices 5 minutes on each side.Lower oven temp to 375°F.

Lazy LasagnaINGREDIENTS

PREPARATION

Protein per serving : 18.1GFibre per serving : 1.9gNet Carbs per serving : 4.3g


PREPARATIONBrown ground beef and taco seasoning in frying pan, toss in veggies and salsa and mix together. In the meantime, clean out 3 peppers and put then in the oven at 350 for 15 min.Fill the peppers with mixture, add grated cheese. Put back in oven for 15 min.You can use a bit of greek yogurt for a topping as your sour cream when eating.Calories per serving : 240Protein per serving : 35.7GFibre per serving : 1.7gNet Carbs per serving : 4.2g

Stuffed PeppersINGREDIENTS• 1lb lean ground beef• 1pkgTaco seasoning. • 1 cup chopped onion.• Veggies of choice• 1 cup of salsa


INGREDIENTS• 1 lb salmon• 4 oz cream cheese (room temperature)• 1 small onion (chopped)• 2 garlic cloves (minced)• 1 tsp coconut oil

PREPARATION Preheat oven to 400F. Place salmon filet on cookie sheet with parchment paper. In a frying pan, put coconut oil. Add onion and garlic - cook until softened. In a small bowl, mix cream cheese with onion and garlic. Spread cream cheese over salmon. Then bake at 400F for 20 minutes. Enjoy!

Cream Cheese Salmon

““No matter how you feelget up, dress up, show up

and never give up.

High Protein Myths & FactsThe quality of protein varies greatly. Many people think quinoa or beans are high in protein, but the fact is most vegetable sources are not adequate for bariatric patients. The health benefits of Whey Protein were known as early as 420 B.C. Hippocrates, the “Father of Medicine” recommended Whey to his patients.

Treats

CHOCOLATE SLIMBITS

MACAROONS



INGREDIENTS

• 1/4 cup chocolate Nutralean• 1/8 cup coconut flour• 1/4 cup flax• 1/8 cup coconut oil• 1/2 cup sugar• 1/4 cup cocoa powder• 1/4 cup Greek yogurt

PREPARATIONBake in pop cake tin or maker for 8-12 minutes.


Chocolate Slimbits

INGREDIENTS• 1/2 cup Greek yogurt• 1/4 cup coconut oil softened• 1 cup unsweetened shredded coconut• 1 cup casein vanilla Nutralean• 1 package sugar free cherry jello mixPREPARATIONMix together all ingredients except cherry jello mix. Scoop dough and squeeze until more compact, then roll between hands into evenly sized balls. Then roll balls into in jello mix until evenly coated. Chill for 1 hour minimum. Freezes well.


Cherry Coconut Balls

INGREDIENTS• 1/2 cup egg whites• 1/4 cup stevia• 1/2 cup vanilla Nutralean• 1.5 cup unsweetened shredded coconut

PREPARATIONBake on parchment paper for 20 minutes

Calories per serving : 59Protein per serving : 3.2GFibre per serving : 1.1gNet Carbs per serving : 0

Macaroons

INGREDIENTS• 1 cup vanilla Nutralean• 1/2 cup coconut flour• 1/2 cup flax flour• 1/4 cup psyllium fiber• 1 cup sugar substitute• 1/4 cup cinnamon• 6 eggs PREPARATIONMix everything but cinnamon. Reserve 1/3 batter and mix cinnamon. Pour first batter in loaf pan, pour cinnamon batter in and swirl. Bake 45-50 mins at 350°F


Cinnamon Protein Bread

This chart shows:GRAMS OF PROTEINPER 100 CALORIES

Shakes

VITA PLUM SHAKE

CINNAMON ROLL SHAKE

PEANUT BUTTER SHAKE

CREAMY COFFEE SHAKE

INGREDIENTS• 1 Scoop vanilla Nutralean• 1 pitted ripe plum• 1 lemon for juice• 1 tbsp multi-vitamin powder• 1 cups ice water• 1 handful ice

PREPARATIONPut ingredients into a blender, and then mix. Serve.

Calories per serving :200Protein per serving : 30gFibre per serving : 10gNet Carbs per serving : 0g

Vita Plum Shake

INGREDIENTS• 1 cup milk• 1/2 cup pasteurized egg whites• 1 tbsp smooth peanut butter• 1 scoop chocolate nutralean• 1 handful of ice


Calories per serving :416Protein per serving : 42gFibre per serving : 11gNet Carbs per serving : 0g

Peanut Butter Shake

INGREDIENTS• 1 Scoop vanilla Nutralean• 1 cup unsweetend almond milk• 1 tsp cinnamon• 1/2tsp brown sugar splenda• 1 handful ice


Calories per serving :256Protein per serving : 32gFibre per serving : 12.2gNet Carbs per serving : 0g

Cinnamon Roll Shake

Creamy Coffee ShakeINGREDIENTS1 scoop Nutralean Coffee1 cup water1/4 cup cream1 handful ice1 tbsp instant coffee


Calories per serving :239Protein per serving : 30.5gFibre per serving : 10gNet Carbs per serving : 0g

nutrastart guide for grazers

Documents