M Perform Cookbook - Volume 01 by Dante Raphael Concepcion

M PERFORM COOKBOOK

A GUIDE TO THRIVE USING THE M PERFORM FUEL AND 5:5:5 METHOD

EDITION 1

Thrive in life in a body you love. M PERFORM

Welcome

to the M Perfom Cookbook Nutrition is a complicated and sophisticated thing and so our goal at M Perform is to coach you on how to eat and what to eat in a simple and effective way. We need to understand that there’s social, emotional and biological considerations that we have to make around the food we eat: who we’re with when we eat, what’s our emotional state when we choose to pick up a fork and what foods are best for our personal health goals. The truth is, we don’t get to choose our genetics, but we do have the freedom to choose everything that goes past our lips. Every time we sit down to eat we’re either improving or damaging our health. This cookbook is designed to achieve optimal life performance while still enjoying the foods that are on our plate. It’s not about having “diet” foods and “non-diet foods” , it's about creating a way of eating that feels good and that get’s amazing results for a lifetime.

M PERFORM FUEL

After overseeing the programs of 10,000’s of clients over the past decade and seeing them struggle with their nutrition, I’ve created a simple and effective nutrition protocol to help you thrive in life in a body you love.

F U E L Food

Utilize

Energy

Live

for

nutrients to

that

long

optimal

their maximum

and

performance

potential

sustainable

thrive

PERFORM BETTER:

at work

in the gym

in bed

in life

for

for better

for those

better

sleep and

you care

results

romance

about

THE 5-5-5 METHOD

I’ve carefully selected the top 5 sources of healthy fats, proteins and carbohydrates to fuel your greatest life.

FAT S Fats are a necessary and an amazing fuel source for our bodies fatty tissues ie. our brain and our heart as well as a great contributor for optimal body composition and hormone regulation.

PROTEINS Proteins are the building blocks for life. If we want to be strong, resilient and energetic, we must include the highest quality proteins to ensure we can attack each day and recover as quickly as possible.

C A R B O H Y D R AT E S Carbohydrates are the body's primary fuel source meaning they’re the easiest macronutrient for your body to convert into energy. To optimize body composition, we want to position our carbohydrates post workout to restore the energy burned during training and/or before bed to increase serotonin production to help us sleep and recover.

· · · · ·

Cold-pressed Olive Oil Fish Oil Avocado MCT Oil / Coconut Oil Nuts

· · · · ·

Wild-caught Salmon Pasture-raised Whole Eggs Grass-fed Beef Pasture-raised Poultry Grass-fed Whey / Collagen

Almonds, cashews, hazelnuts, macadamia, pecans, chestnuts, walnuts

· Sweet Potato / Yam · White Potato · Fruit Blackberries, cranberries, lemons, limes, raspberries, strawberries, tangerines, grapefruits, pomegranates, blueberries, apples

· Rice (Jasmine / Basmati) · Gluten-free Oats

KEEP IN MIND: · Understand that food lives on a spectrum; have more of this, some of this, less of that. Think Green light, Yellow light, Red light · Eat organic and shop locally as much as you can! · Earn your carbs

PA N T RY L I S T

KITCHEN MINDSET Your kitchen can either be a place of “health” or “self sabotage” - remember you’re in the drivers seat when it comes to what you eat, take control of your environment.

PRODUCE Support your local farmers as much as you can and buy organically as much as possible.

FRIDGE PRODUCE

· Carrots

· Celery

· Cauliflower

· Cucumber

· Cabbage

· Zucchini

· Beets

· Lettuce

· Brussels sprouts

FREEZER PRODUCE

· Cruciferous vegetables (such as broccoli and cauliflower)

· Cooking greens (such as spinach, kale and collards)

· Berries

· Asparagus · Avocado cubes · Bell peppers · Green beans

(such as blueberries or strawberries)

FROZEN CAN BE GOOD

Often times frozen vegetables are packaged at peak ripeness. It can also be a challenge to consume fresh vegetables within a few days, so you can keep these items in the freezer.

FAT S A N D O I L S Use oils and fats to cook your foods, but also to add flavour and satisfying fats to your meals. Combine oils and fats with other pantry staples to make dressings, sauces and marinades.

· Coconut oil · Avocado oil · Cold Pressed Olive oil

· Nut Butter (such as peanut, almond or cashew)

· Nuts (such as almonds, cashews and macadamias)

· Grass Fed Butter/ Ghee

· Whole Avocado

· MCT Oil

· Flax seeds/ chia seeds · Whole Fat Cheese

PA N T RY L I S T

KITCHEN MINDSET The best way to change your habits is to change your habitat. If you struggle with overeating, snacking or even not eating enough, we have to do a kitchen edit. The kitchen should be stocked with accessible high powered ingredients so that you can thrive in life.

PROTEINS Proteins are the building blocks for life. From repairing muscles after training to helping your neurotransmitters communicate within your brain, prioritizing protein intake is important for health optimization. It’s a good idea to rotate protein sources in order to have abundance of different amino acids for healthy living.

· Sustainably caught canned fish

· Wild Caught Salmon

(such as tuna or anchovies)

· Grass Fed Beef

· Greek Yogurt

· Grass Fed Bison

· Collagen protein or Grass-fed Whey

· Pasture Raise Eggs · Pasture Raised Chicken

ORGANIC

NON-ORGANIC

The meat of the animal you eat is grown based on the food that animal consumes. In other words, they also become what they eat. If they’re eating pesticides or being pumped with antibiotics, you are also consuming those things. Eat organic when possible!

C A R B O H Y D R AT E S Carbohydrates are the bodies primary energy source. Carbs helps us train hard to helping us sleep and think, eating carbs is important…they are not the enemy. If your goal is fat loss, earn them, if your goal is strength and muscle gain you should be prioritizing carb intake.

· Sweet Potato/ Yam

· Wild Rice (Jasmine, Basmati)

· White Potato

· Gluten Free Oats

· Field Fruits (seasonal is best)

· Winter squash, such as butternut or acorn

(such as blackberries, cranberries, lemons, limes, raspberries, strawberries, tangerines, grapefruit, pomegranates, blueberry, apples)

· Quinoa

PA N T RY L I S T

SPICES & HERBS Dried herbs and spices transform plain ingredients into delicious, flavorful dishes. Other flavorings, like apple cider vinegar or mustard, add brightness to rich dishes and dressings.

· Ginger

· Sage

· Cilantro

· Cinnamon

· Parsley

· Mustard

· Oregano

· Apple cider vinegar

· Turmeric

· Cacao powder or unsweetened cocoa powder

· Rosemary

· Coconut aminos

· Thyme

· Salt (we like Himalayan pink salt)

MISCELLANEOUS · Coffee beans · Tea (Green Tea is full of antioxidants, Reishi Mushroom Tea is great for winding down at the end of the day and Lions Mane Mushroom tea is great for focus, alertness and energy throughout the day)

· Dark chocolate (78% and above) · Stevia, Xylitol and monk fruit · Raw honey · Frequently used alternative flours (such as tapioca, almond or coconut flour)

· Almond milk or Oat Milk

P L AT E B U I L D I N G

P L AT E B U I L D I N G T H E O RY Do I need to weigh my food? No, you don’t - although it is a good exercise to monitor portions. If you’re preparing for a photo shoot or want to get very lean for a vacation, weighing may be necessary. For most of us, we can use our hand as a guide to make sure we’re hitting our nutritional targets and eating for our goals. The average North American overestimates how much they eat by 50%. More food isn’t better, better nutritional choices is better.

L E A N P L AT E A lean plate should contain anywhere from 300 to 500 calroies.

· 4-6oz of lean protein (1 palm serving) · 2 servings of cruciferous vegetables (2 fist size servings) · 1 serving of fat (1 thumb / 1 tbsp)

G A I N P L AT E A gain plate should contain anywhere from 500 to 800 calroies.

· 6oz-8oz of protein (1.5-2palm serving) · 1 serving of cruciferous vegetables (1 fist size) · 1-2 serving of carbohydrates (1-2 palm size) · 2 saving of fat (2 thumb / tbsp)

PORTION LEGEND CUPPED HAND

One serving of carbs (30 grams)

PALM

One serving of protein (30 grams)

FIST

One serving of vegetables (30 grams)

THUMB

One serving of fat (30 grams)

BREAKFAST

WHY IS B R E A K FAST S O I M P O RTA N T ? The first thing you put in your mouth in the morning… provided it is food…dictates all neurotransmitters for the whole day. By starting our days with sugars and carbohydrates like most of the western world - ie. cereal, bread and pastries we spike our blood sugar and see an increase in serotonin (makes us feel good). This in turn will make us crash and burn for the rest of the day as we continue to crave those highly palatable foods… in comes snacking and poor decision making throughout the day.

M E AT A N D N U T S “The Meat and Nuts Breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive. The meat allows for a slow and steady rise in blood sugar. The nuts provide a great source of healthy smart fats that allows the blood sugar to remain stable for an extended period of time. Multiple studies on employee productivity or on children’s attention patterns have demonstrated that a high protein breakfast does not only impact on the energy and productivity levels of morning till noon, but extended its positive way in the late afternoon.” -Charles Poliquin

BREAKFAST

BREAKFAST Not only is the Meat and Nuts the best way to start your day for focus and drive, but it’s also great for body composition that that you can achieve the body you love.

· · · · ·

Salmon & Hazelnuts Venison & Cashew Nuts Lean Turkey & Almonds Lean Beef & Brazil Nuts Chicken Breast & Pistachios

BREAKFAST

P R O T E I N P R E PA R AT I O N OPTIONS H O W YO U C O O K YO U R M E AT M AT T E R S Humans have been cooking meat for at least 250,000 years. Cooking meat breaks down any tough fibers and connective tissue, which makes it easier to chew and digest and also leads to better nutrient absorption. In addition, cooking meat properly kills harmful bacteria such as Salmonella and E. coli, which can cause food poisoning that results in illness or even death. However, cooking meat can reduce its antioxidant capacity, depending on how it is cooked and for how long. Nutrients can also be lost during the process of cooking meat. The extent to which this occurs is strongly influenced by the cooking method. What’s more, heating meat to high temperatures for long time periods can lead to the formation of harmful compounds that may increase disease risk. Choosing cooking methods that minimize nutrient loss and produce the lowest amounts of harmful chemicals can maximize the health benefits of consuming meat.

BAKING TEMPS

H E AT T R A N S F E R

OPTIMAL BAKING TEMP PER 6 OZ OF PROTEIN

BEEF

P O U LT R Y

4 25

375

FISH F

375

8 min

18 min

16 m i n

medium-rare

fully-cooked

OPTIMAL SOUS-VIDE TEMP PER PROTEIN ST YLE

BEEF

125

P O U LT R Y

FISH

16 0

14 0

1-4 h rs

1-4 hrs

30 - 4 0 m i n

medium-rare

fully-cooked

The heat in an oven is set much higher than what is used for sous vide cooking, because heat doesn’t conduct as well through air as it does through water (water is 10 times more effective at heat transfer than air). The longer cook time with a higher temperature means that the food could end up overcooked on the outer edges and not quite finished in the middle.

BREAKFAST

SALMON & HAZELNUTS INGREDIENTS

· Salmon, wild-caught, 6 oz. · Hazelnuts, 1.5 oz.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

44 g

48 g

605 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Replace ingredients with 5oz of wild-caught salmon and 1oz of hazelnuts

Add 50g of Old Fashioned Oats

TURKEY SAUSAGE & ALMONDS INGREDIENTS

· Turkey Sausage, local, 6 oz. · Almonds, 1.5oz

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

16 g

36 g

38 g

525 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Replace ingredients with: 5oz local turkeuy sausage and 1oz of almonds

Add 1 whole papaya fruit

BREAKFAST

VENISON & CASHEW NUTS INGREDIENTS

· Venison Steak, 400g · Cashew Nuts, handful

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

13 g

58 g

23 g

496 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Replace ingredeints with: 4oz Vension 1 Grapefruit (medium)hazelnuts

Add Avocado (1/2 medium fruit)

LEAN BEEF & BRAZIL NUTS INGREDIENTS

· Beef, lean, 150-300g · Brazil Nuts, handful

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

40 g

536 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Replace ingredeints with: 4oz Lean beef 1 cup of Raspberries

Add 50g of Old-fashioned Oats

BREAKFAST

C H I C K E N B R E A S T & P I S TAC H I O S INGREDIENTS

· Chicken Breast, 150-300g · Pistachios, handful

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

12 g

57 g

21 g

460 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Replace ingredeints with: 5oz Chicken Breast 1oz Pistachios

Add Avocado (1/2 medium fruit)

“

Let food be thy medicine, thy medicine shall be thy food. H I P P O C R AT E S

LUNCH

WHY IS LU N C H S O I M P O RTA N T ? Throughout the day, it’s important that we fuel our engine with nutrient dense foods. Nutrient density refers to how many calories a meal has vs it’s nutrient content. A Snickers bar has roughly 500 calories with little to no nutrient content, whereas 6oz of Salmon, two handfuls of Spinach and 6oz of Sweet Potato also has about 500 calories. Which meal is going to keep you more energized and fuller for longer? I’ll leave that to you.

Think about your mid day lunch as taking the Formula 1 car into the pit. We’re getting new wheels, more fuel and a reset to take on the rest of the race. We want to avoid highly palatable, sugary foods during the day to avoid crashing in the afternoon and cravings in the evening.

LUNCH

LUNCH Proper preparation prevents piss poor performance. Whether you’ve prepared your meals for the day or you know exactly what healthy option you’re going to pick at the restaurant, avoid being “reactive” and making choices when you’re starving. Your mid day meal will either make you crash or energize you.

· · · · ·

Citrus Beef & Broccoli Stirfry Honey-Glazed Chicken & Spinach Steamed Salmon Fillets Chicken, Goat Cheese & Berry Salad Mason Jar Turkey Club

LUNCH

CITRUS BEEF & BROCCOLI

STIRFRY

INGREDIENTS

SERVINGS

· · · · · · · ·

Lemon, 2 fruit (2-1/8" dia) (116 g) Olive Oil, 1 tsp (5 g) Beef, ground, 90% lean meat / 10% fat, raw, 8 portion(s) (800 g) Salt, 0.5 teaspoon (3 g) Black Pepper, 0.25 tsp, ground (1 g) Broccoli, 1 cup, chopped or diced (88 g) Garlic, crushed, 1 garlic clove (4 g) Potatoes, boiled, 2 cup (312 g)

PREP TIME

10 min.

P R E PA R AT I O N

· Grate the lemon to obtain 1 teaspoon peel and squeeze 1/4 cup juice. Remove the peel and white pith. Cut into 1/4-inch slices, then further cut each slice into four.

· Heat 1/2 teaspoon oil in a non-stick 12-inch skillet over medium-high heat. Add half the beef and

season with half of the salt and half of the pepper. Cook until beef is slightly browned, then transfer to a plate. Do the same for the other half of the beef.

· In the same skillet, cook the broccoli, garlic, lemon peel, remaining salt, and 1/4 cup water.

Cover and allow to cook until broccoli is tender-crisp. Stir in the beef together with lemon juice and lemon pieces and cook for a few minutes. Serve with cooked potatoes.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

20.19 g

42.35 g

21.51 g

2.85 g

447.87 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 6 servings

Add 6oz of White Potato to each serving

LUNCH

H O N E Y- G L A Z E D C H I C K E N & S P I N A C H INGREDIENTS

SERVINGS

· · · · · · · · ·

Chicken, sliced, 4 portion(s) (800 g) Coconut aminos, 0.25 cup (32 g) Lemon Juice, 2 tablespoons (30 g) Garlic, crushed, 1 garlic clove (4 g) Ginger, grated, peeled, 1 tablespoon (7 g) Honey, 4 tablespoons (80 g) Coconut Oil, melted, 4 tbsp (52 g) Spinach, 6 ounces (168 g) Cauliflower, boiled, 2 cup (248 g)

PREP TIME

15 min.

P R E PA R AT I O N

· · Preheat the oven to 450°F. Arrange the chicken in a 13x9-inch glass baking dish. Place in the oven and cook for 5 minutes.

· In a small bowl, combine the coconut aminos, lemon juice, garlic, ginger, honey, and coconut oil. Mix well.

· Pour the glaze over the chicken and return to the oven. Roast for another 10 minutes or until chicken is cooked through.

· Divide the spinach and cooked cauliflower among the plates, then top with the chicken. Drizzle the remaining glaze before serving.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

26.51 g

47.52 g

18.6 g

2.47 g

469.22 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 6 servings

Add 6oz of Basmati Rice to each serving

LUNCH

STEAMED SALMON FILLETS INGREDIENTS

SERVINGS

· · · · · · · ·

Salmon, 4 fillet (500 g) Coconut aminos, 3 tbsp (30 g) Lemon Juice, 2 tablespoons (30 g) Ginger, finely chopped, peeled, 1 tablespoon (7 g) Garlic, crushed, 1 garlic clove (4 g) Bok choy, coarsely chopped, 1 lb (454 g) Carrot, shredded, 1.75 cup (235 g) Green Onions, sliced, 3 green onions (36 g)

PREP TIME

15 min.

P R E PA R AT I O N

· Remove any remaining small bones in the salmon fillets using a tweezer. · Mix the coconut aminos, lemon juice, ginger, and garlic in a small bowl. · In a 12-inch skillet, scatter the bok choy and carrots, then place the fillets on top. Pour over the coconut aminos mixture, then add the green onions.

· Cover the skillet and place it over high heat. Bring to a boil, then lower the heat to medium. Cook for 10 minutes until fish flakes easily.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

25.23 g

56.94 g

16.69 g

9.36 g

506.05 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 6 servings

Add 6oz of Yams to each serving

LUNCH

C H I C K E N , G OAT C H E E S E & B E R R Y S A L A D INGREDIENTS

SERVINGS

· · · · · · · ·

PREP TIME

15 min.

P R E PA R AT I O N

· Preheat the oven to 450°F. Arrange the chicken in a 13x9-inch glass baking dish. Place in the oven and cook for 5 minutes.

· In a small bowl, combine the coconut aminos, lemon juice, garlic, ginger, honey, and coconut oil. Mix well.

· Pour the glaze over the chicken and return to the oven. Roast for another 10 minutes or until chicken is cooked through.

· Divide the spinach and cooked cauliflower among the plates, then top with the chicken. Drizzle the remaining glaze before serving.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

13 g

30 g

12 g

300 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 6 servings

Add 2 cups of Quinoa to recipe

LUNCH

MASON JAR TURKEY CLUB INGREDIENTS

SERVINGS

· · · · · · · ·

PREP TIME

15 min.

P R E PA R AT I O N

· Cover the skillet and place it over high heat. Bring to a boil, then lower the heat to medium. Cook for 10 minutes until fish flakes easily.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

19 g

35 g

16 g

400 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 5 servings

Add 2 cups of Rice to recipe

“ Food is fuel.

Eat to fuel your goals. No macronutrient is bad unless consumed in excess. M PERFORM

DINNER

RETHINKING DINNER We live in a society where dinner time is a grand event with multiple courses, drinks and desserts. From a physiological standpoint, the last meal we put into our body before we sleep should be our lightest meal. With large meals comes overconsumption and a lot of digesting to do. If we’re filling our bellies then going to sleep shortly after, our body is not resting, it is digesting (elevated body temperature and heart rate) which creates a cascade of problems with your sleep. If your goal is to put on muscle and size, a small snack within 90 minutes of bedtime is acceptable.

Our last meal should be consumed three hours before bed allowing our bodies ample time to enter an optimal state to sleep.

DINNER

DINNER Avoid eating massive late dinners that are going to negatively impact your sleep and hold you back from your goals. Add a post dinner walk to improve digestion and lower blood glucose before bed.

· · · · ·

M Perform Meatballs Superbowl Chili Turkey Sausage Casserole Mom M’s Curried Chicken Fish Tacos

DINNER

M P E R F O R M M E AT B A L L S INGREDIENTS

SERVINGS

· · · · · · · · ·

Zucchini, shredded, 1 small (118 g) Egg White, 1 large (33 g) Garlic, crushed, 1 garlic clove (4 g) Salt, 1 teaspoon (5 g) Black Pepper, 0.25 tsp, ground (1 g) Ground turkey, 93% lean, 7% fat, raw, 2 lb (906 g) Brown rice, cooked, 2 cups (386 g) Pasta sauce, 1 cup (226 g) Parsley, chopped, for garnish, 1 handful (7 g)

PREP TIME

20 min.

P R E PA R AT I O N

· Preheat the oven to 450 °F. Using your hands, mix zucchini, egg white, garlic, salt, and pepper in a large mixing bowl until evenly blended. Mix in the ground turkey until it is uniformly distributed.

· Shape the turkey mixture into 2-inch meatballs with wet hands.

Put them in a baking sheet and bake until meatballs are cooked and slightly browned, 15 minutes until cooked through.

· Serve the brown rice, topped with meatballs and pasta sauce. Garnish with parsley.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

27.69 g

46.55 g

19.83 g

2.66 g

474.87 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 6 servings

Add 2 cups of Brown Rice to recipe (4 cups total)

DINNER

SUPERBOWL CHILI INGREDIENTS

· · · · · · · · ·

SERVINGS

6 Olive Oil, 2 tsp (10 g) Beef, ground, 90% lean meat / 10% fat, raw, 3 pound (1335 g) Garlic, crushed, 4 garlic clove (16 g) PREP TIME Red Pepper, cut into 1/2in dice, 2 medium (238 g) 30 min. Jalapeno Pepper, seeded, minced, 2 jalapeno (30 g) Onion, chopped, 1 large (150 g) · Honey, 1 tablespoons (20 g) Chili Powder, 2 tbsp (16 g) · Salt, 0.5 teaspoon (3 g) Tomato Puree, 1 can (29 oz) (401 x 411) (822 g) · Dried oregano, 1 teaspoon (3 g) Tomato paste, 1 cup (100 g) · Beef Stock, 1 cup (240 g)

P R E PA R AT I O N

· Heat half of the oil over high heat in an 8-quart saucepot or Dutch oven. Cook, frequently stirring the beef for 5 minutes or until it is browned on all sides and the liquid has evaporated. Move the beef to a bowl using a slotted spoon. Set aside.

· Heat the remaining oil to drippings in the saucepot over medium-high heat until hot. Cook in the garlic, red peppers, jalapeños, and onion for 5 minutes until the vegetables are tender, stirring regularly. Mix in the chili powder and cook for 1 minute.

· Transfer the beef back into the saucepot. Mix in the tomatoes with their puree, tomato paste, honey, salt, oregano, and stock. Make sure to break up the tomatoes with the side of a spoon as you stir—boil over high heat. Lower heat to a low, cover, and simmer for 20-30 minutes until the meat is tender.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

26.16 g

49.35 g

24.82 g

5.71 g

520.98 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 8 servings

Add 2 medium Sweet Potatoes to recipe

DINNER

TURKEY SAUSAGE CASSEROLE INGREDIENTS

· · · · · · · · · · · · · ·

SERVINGS

3 White Potato, chopped, 1 whole Carrot, cubed, 1 whole Courgette, core removed, cut lengthways, 1 whole PREP TIME Green pepper, 1/2 55 min. Red onion, diced. 1/2 Garlic, smashed, 1 clove Raisins, 1 tbsp · Olive oil, 12g (1 tbsp) Cherry tomatoes, diced, 1 cup · Flakey salt, pinch Tomato paste, 1 tbsp · Cheddar cheese, low fat, 50g Corn, 1/4 cup · Mozzarella cheese, low fat, 40g Lemon, 1/4 · Bay leaf, dried, 1 whole Sweet smoked paprika, 8g (1 tbsp) · Rosemary/oregano/mint, 1/2 tsp each Honey, 2 tbsp · Italian style or chorizo sausages, 6 whole Chili powder, 1/4 tsp · Gluten-free spaghetti, 10-20 grams

P R E PA R AT I O N

· Preheat oven to 180C. Dice the veggies and add them all to a tray with oil, paste, herbs, spices and honey. Mix really well and coat evenly. Roast in the middle of the oven for 30 minutes.

· Meanwhile boil a smidge of pasta and grate/dice cheeses. After 30 minutes - stir the veg and mix and then add the sausages for another 20 minutes.

· After 20 minutes top the dish with pasta, a little pasta water and the cheeses and roast for another 10-12.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

33 g

31 g

545 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Remove White Potato from recipe

Add 1 medium White Potato to recipe

DINNER

MOM M’S CURRIED CHICKEN INGREDIENTS

· · · · · · · · · ·

SERVINGS

4 Chicken breasts, boneless, skinless, 4 whole Curry powder, 1/8 cup Onion salt, 1 tbsp PREP TIME Black pepper, freshly ground, 1/2 tbsp 25 min. Paprika, 1/2 tsp Garlic, crushed, 2 garlic clove Olive oil, 3 tbsp Onion, finely chopped, 1 whole · Sweet potato, cubed, 2 medium Red pepper, finely chopped, 1 whole · Spinach, 2 handfuls Carrots, cubed, 2 medium · Coarse salt

P R E PA R AT I O N

· Preheat over to 375. Spread sweet potato pieces on a cookie sheet, add 1 tbsp of olive oil and a generous sprinkle of coarse salt. Mix together so all pieces are coated in oil. Cook for 20-25 minutes.

· Cut chicken into 1” pieces. And set aside in a large bowl. In a small bowl stir seasonings with garlic. Sprinkle over chicken and stir, making sure all chicken pieces are evenly coated.

· Heat remaining oil in a large sauce pan (with lid) over medium heat. Add chicken and any seasonings remaining in bowl. Then stir in pepper, carrots and onion. Stir fry for 2 minutes. Add 2 tbsp water, turn heat to low, cover and cook for 20 minutes, stirring occasionally until chicken is cooked and vegetables are tender.

· Add cooked sweet potatoes, two large handfuls of fresh spinach and more salt if desired. Stir until spinach is wilted. Can be served over rice or on its own.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

30 g

43 g

16 g

425 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 6 servings

Add 2 medium Sweet Potatoes to recipe

DINNER

F I S H TAC O S INGREDIENTS

SERVINGS

· · · · · · · ·

8 tacos

White fish fillets, lean, 1.5 lbs ( halibut, mahi mahi, snapper, cod) Salt and freshly ground black pepper, 2 tsp Avocado Oil, 2 tbsp Lime, juiced, 1 small lime F I S H TAC O S AU C E Garlic, minced, 1 garlic clove · Greek yogurt, 1/2 cup Chili powder, 1-1/2 tsp · Mayonnaise, light, 1/3 cup Cumin, ground, 1 tsp · Lime, juiced, 1 small lime · Garlic powder, 1/2 tsp Paprika, 1/2 tsp · Cumin, 1/2 tsp Cayenne, 1/4 tsp (optional) · Salt, 1/4 tsp Corn tortillas, 8 whole · Sriracha hot sauce, 1 tsp (or to taste)

PREP TIME

30 min.

P R E PA R AT I O N

· Season the fish with a little salt and pepper on both sides.In a mixing bowl whisk together the oil, lime juice, garlic, chili powder, cumin, paprika, cayenne. Add fish to a large ziplock bag and pour the marinade over fish. Seal bag and allow fish to marinade for 20-30 minutes.

· Preheat grill to medium-high heat. Brush grill grates with oil and grill fish filets for about 3-4

minutes on each side (cook time will vary depending on thickness of fish), flipping only once. Add the corn tortillas to the grill and warm for about 15 seconds on each side.

· Transfer fish to a plate and allow to rest for a few minutes before gently breaking into pieces.

Serve on warm tortillas, topped with cabbage, pico de gallo, sauce and other desired toppings.

*Serve with a side of Authentic Mexican rice. **Optional Toppings: Pico de gallo, Shredded cabbage, fresh cilantro, lime wedges, red onion, hot sauce

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

26 g

15 g

330 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Split into 5 servings

Add 2 cups of Rice to recipe

“ You may not get to pick

your genetics, but you’re able to choose everything that goes past your lips. M PERFORM

SNACKS & SMOOTHIES

SNACKS & SMOOTHIES Snacks can be a good tool to use throughout the day, especially if you’re limited on time. However, whole meals that we can consume whilee sitting at a table and eating mindfully is where most of your progress will occur. Think of snacks as quick power ups throughout the day in between meals (if needed). Snacking is not sitting on the couch for 3hr at the end of the day crushing a family size bag of Chicago Mix Popcorn.

· · · · ·

PB & Chocolate Super Shake Peanut Butter Blueberry Blast Greek Yoghurt Medley M Perform Proats Perform Muffins

SMOOTHIE

P B & C H O C O L AT E S U P E R S H A K E INGREDIENTS

SERVINGS

· · · · · ·

Nut Milk, 3/4 cup Whey Protein, grass fed, chocolate, 1 Scoop Avocado, 1/4 fruit Peanut Butter, organic, 2 tbsp Banana, 1 whole Ice, 2 cubes

PREP TIME

5 min.

P R E PA R AT I O N

· Combine all ingredients into blender, and blend until smooth

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

44 g

38g

29 g

500 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

Replace nut butter with PB2 Use half Banana

Add 75g of Dates

SMOOTHIE

PEANUT BUTTER BLUEBERRY BLAST INGREDIENTS

SERVINGS

· · · · · ·

Water, 250ml Protein Powder, Chocolate or Vanilla, 1 Scoop Blueberries, 1/2 Cup PB2, 1 t bsp Spinach, frozen, 1 handful Ice, 1 Handful

PREP TIME

5 min.

GAIN VERSION (+200 CAL)

· · · · · · ·

Almond Milk, 250ml Protein Powder, Chocolate or Vanilla, 1 Scoop Blueberries, 1/2 Cup Nut Butter (almond, peanut or cashew), 2tbsp Oats, 1/4 cup (25g) Spinach, frozen, 1 handful Ice, 1 Handful

P R E PA R AT I O N

· Combine all ingredients into blender, and blend until smooth

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

18 g

28 g

200 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

N/A

See recipe above

SNACKS

G R E E K YO G H U R T M E D L E Y INGREDIENTS

SERVINGS

· · · · ·

Skyr or Greek Yogurt 0%, 250g Honey, 10g Raspberries, 1/2 Cup PB2, 1 tbsp Cinnamon, dash

PREP TIME

5 min.

GAIN VERSION (+200 CAL)

· · · · · ·

Skyr or Greek Yogurt 0%, 250g Honey, 10g Raspberries, 1/2 Cup Nut Butter (almond, peanut or cashew), 2tbsp Apple, sliced wedges, 1 whole Cinnamon, dash

P R E PA R AT I O N

· In a bowl, mix yogurt, cinnamon, pb2 and honey. Top with berries

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

27 g

25 g

230 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

N/A

See recipe above

SNACKS

M P E R F O R M P R OAT S LEAN VERSION (-200 CAL)

SERVINGS

· · · · ·

Old Fashioned Gluten Free Oats, 1/2 cup (48g) Protein Powder, Chocolate or Vanilla, 1 Scoop Berries, ½ Cup PB2, 1 tbsp Cinnamon, 1 dash

PREP TIME

5 min.

GAIN VERSION (+200 CAL)

· · · · ·

Old Fashioned Gluten Free Oats, 3/4 cup (75g) Protein Powder, Chocolate or Vanilla, 1 Scoop Berries, ½ Cup Nut Butter (almond, peanut or cashew), 2tbsp Cinnamon, 1 dash

P R E PA R AT I O N

· Bowl 2:1 water to oats in a kettle, add water to oats and let sit for 1-2 mins (until water is fully absorbed). Mix in protein powder - stir until smooth and then top with rest of ingredients.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

50 g

33 g

375 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

See recipe above

SNACKS

PERFORM MUFFINS INGREDIENTS

SERVINGS

· · · · · · · · ·

9 muffins

Almond Flour, 100g Protein powder, 1 scoop Baking Powder, 1 tsp Greek Yogurt, plain, non-fat, 60g Milk, any variety, 1/4 cup Egg, 1 whole Vanilla Extract, 2 tsp Coffee, brewed, 1 shot Maple syrup, sugar-free, 1/4 cup

PREP TIME

20 min.

P R E PA R AT I O N

· Preheat oven to 355 degrees farenheit. · Combine all ingredients into a mixing bowl and whiskt until smooth. · Transfer mixture into muffin pan. · Bake for 15 minutes.

CARBS

PROTEIN

FAT S

FIBRE

ENERGY

100 kcal

LEAN(-200 CAL)

GAIN (+200 CAL)

N/A

“ A donut never

mugged anyone.

M PERFORM