NutraStart Guide For Grazers

What Type of

Problem Eater

Are 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 DAY Making 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 DAY The 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 DAY Water, 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 DAY Cutting back on carbohydrates is vital for weight loss. When choosing 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 ALLOWED Sugar 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 TREATS Put 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 Eat Cheat 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.

SAMPLE RECIPES INCLUDED IN THIS BOOK

BREAKFASTS

TREATS

Mini Frittatas Everything Bagels Grilled Cheese Multigrain Bread

Chocolate Slimbits Macaroons Cinnamon Protein Bread Cherry Coconut Balls

LUNCHES

SHAKES

Fresh & Zesty Fish Chicken Fingers Tuna Salad Boats Protein Pasta Sauce

Vita Plum Shakes Peanut Butter Shake Creamy Coffee Shake Cinnamon Roll Shake

DINNERS Pizza Perfection Lazy Lasagna Stuffed Peppers Cream Cheese Salmon

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, shrimp Baked or poached fish Eggs Lean Beef Bison Chicken Sausage Deli Meats

DAIRY:

Plain Greek Yogurt Cottage or Ricotta Cheese Cream Cheese Whipping Cream Coconut Milk Sharp cheeses

CONDIMENTS & SAUCES

Low sugar spaghetti or tomato sauce Mayonnaise No sugar added Ketchup Mustard Herbs and spices Butter ( in small quanities) Vinegar Olive Oil

VEGETABLES :

Cauliflower Zucchini Carrots Cucumber Spaghetti Squash Green Beans Brocolli Baby Spinach Lettuce Onions Bell Peppers Jalapenos Mushrooms

Breakfast MINI FRITTATAS EVERYTHING BAGELS CINNAMON PROTEIN BREAD CHERRY COCONUT BALLS

Everything Bagels INGREDIENTS

• • • • • • •

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

PREPARATION 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.

Calories per serving : 160 Protein per serving : 13.7g Fibre per serving : 6.9g Net Carbs per serving : 3g

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

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

Calories per serving : 310 Protein per serving :.26.6g Fibre per serving : 17.8g Net Carbs per serving : 2g

Mini Frittatas INGREDIENTS

• • • • • • • •

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

PREPARATION Pour into muffin tin.

Bake at 350°F for 15-20 minutes Calories per serving : 73 Protein per serving : 9.3g Fibre per serving : 0g Net Carbs per serving : 1.6g

Multigrain Bread INGREDIENTS

• • • • • • • • • •

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

PREPARATION Add water and crack eggs into mixing bowl.

In a seperate bowl mix together all dry ingredients then wet ingredients into dry ingredients 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.

Calories per serving : 115 Protein per serving : 9.6g Fibre per serving : 8.9g Net Carbs per serving : 1g

Lunch PIZZA PERFECTION LAZY LASAGNA CINNAMON PROTEIN BREAD CHERRY COCONUT BALLS

Fresh & Zesty Fish INGREDIENTS

• • • • • •

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

PREPARATION 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!

Calories per serving : 114 Protein per serving : 21.5g Fibre per serving : 0.6g Net Carbs per serving : 2.3g

Protein Pasta Sauce INGREDIENTS • • • • • • •

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.

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.

Calories per serving : 200 Protein per serving : 29.3g Fibre per serving : 4.6g Net Carbs per serving : 0.6g

Chicken Fingers INGREDIENTS

• • • • • • • • •

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

PREPARATION 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.

Tuna Salad Boats INGREDIENTS

• • • • • •

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

PREPARATION Mix ingredients together. Stir well.

Place on lettuce leaf and enjoy.

Calories per serving : 105 Protein per serving : 14.3g Fibre per serving : 0g Net Carbs per serving : 4.6g

Portion Sizes 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

“

When you feel like quitting, think about why you started

“

• • • • •

Supper PIZZA PERFECTION LAZY LASAGNA STUFFED PEPPERS CREAM CHEESE SALMON

Pizza Perfection INGREDIENTS • • • •

1/2 cup flax meal • 1 tsp onion powder 1/4 cup coconut flour • 1 tsp dried mustard 1 cup baking Nutralean • 1/2 tsp salt 1 cup shredded • 1/2 cup cauliflower sharp cheeses (steamed and blended) • 1 tsp baking powder • 1/3 cup egg whites • 2 tsp dried parsley • 2 large eggs •1/2 tsp garlic powder • 1/2 cup Greek yogurt

PREPARATION 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.

Calories per serving :115 Protein per serving : 9.6g Fibre per serving : 8.9g Net Carbs per serving : 0.7g

Lazy Lasagna INGREDIENTS

Noodles: • 2 large eggplants

• • Peeled sliced thin

like lasagna noodles •

• 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

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

PREPARATION 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. Protein per serving : 18.1G Fibre per serving : 1.9g Net Carbs per serving : 4.3g

Stuffed Peppers INGREDIENTS • • • • •

1lb lean ground beef 1pkgTaco seasoning.

1 cup chopped onion.

Veggies of choice 1 cup of salsa

PREPARATION

Brown 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 : 240 Protein per serving : 35.7G Fibre per serving : 1.7g Net Carbs per serving : 4.2g

Cream Cheese Salmon 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!

Calories per serving : 536 Protein per serving : 48.9g Fibre per serving : 0.8g Net Carbs per serving : 4g

High Protein Myths & Facts The 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.

“

No matter how you feel get up, dress up, show up and never give up.

“

Treats CHOCOLATE SLIMBITS MACAROONS CINNAMON PROTEIN BREAD CHERRY COCONUT BALLS

Chocolate Slimbits INGREDIENTS • • • • • • •

1/4 1/8 1/4 1/8 1/2 1/4 1/4

cup cup cup cup cup cup cup

chocolate Nutralean coconut flour flax coconut oil sugar cocoa powder Greek yogurt

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

Calories per serving :115 Protein per serving : 9.6g Fibre per serving : 8.9g Net Carbs per serving : 0.7g

Cherry Coconut Balls 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 mix PREPARATION Mix 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.

Calories per serving : 59 Protein per serving : 4.6g Fibre per serving : 0.8g Net Carbs per serving : 0.8g

Macaroons INGREDIENTS • • • •

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

PREPARATION Bake on parchment paper for 20 minutes Calories per serving : 59 Protein per serving : 3.2G Fibre per serving : 1.1g Net Carbs per serving : 0

Cinnamon Protein Bread 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 PREPARATION Mix 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 Calories per serving : 109 Protein per serving : 10.9g Fibre per serving : 9g Net Carbs per serving : 1.3g

This chart shows: GRAMS OF PROTEIN PER 100 CALORIES

Shakes VITA PLUM SHAKE CINNAMON ROLL SHAKE PEANUT BUTTER SHAKE CREAMY COFFEE SHAKE

Vita Plum 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 PREPARATION Put ingredients into a blender, and then mix. Serve.

Calories per serving :200 Protein per serving : 30g Fibre per serving : 10g Net Carbs per serving : 0g

Peanut Butter Shake INGREDIENTS • 1 cup milk • 1/2 cup pasteurized egg whites • 1 tbsp smooth peanut butter • 1 scoop chocolate nutralean • 1 handful of ice PREPARATION Put ingredients into a blender, and then mix. Serve.

Calories per serving :416 Protein per serving : 42g Fibre per serving : 11g Net Carbs per serving : 0g

Cinnamon Roll Shake INGREDIENTS • 1 Scoop vanilla Nutralean • 1 cup unsweetend almond milk • 1 tsp cinnamon • 1/2tsp brown sugar splenda • 1 handful ice PREPARATION Put ingredients into a blender, and then mix. Serve.

Calories per serving :256 Protein per serving : 32g Fibre per serving : 12.2g Net Carbs per serving : 0g

Creamy Coffee Shake INGREDIENTS 1 scoop Nutralean Coffee 1 cup water 1/4 cup cream 1 handful ice 1 tbsp instant coffee PREPARATION Put ingredients into a blender, and then mix. Serve.

Calories per serving :239 Protein per serving : 30.5g Fibre per serving : 10g Net Carbs per serving : 0g