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7 All You Need To Know 11 Ganola, Strawberry, Blackberry, Cinnamon Parfait 13 Breakfast Berry Cobbler 15 Quinoa Blueberry Banana Muffins 19 Healthy Chocolate Chicken Mole 21 Chicken and Broccoli Casserole 23 Cheesy Muffin Meat Loaf and Brown Rice 25 Chicken Pad Thai and Brown Rice 27 Lean Sweet Potato Lasagna 29 Spicy Turkey Chili and Brown Rice 31 Southwest Stuffed Sweet Potato 33 Hi-Protein Zuchini Lasagna 35 Peanut Butter Chicken 37 3 Final Tips 39 Grocery List 41 Calorie Tracker

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PROTEIN

CREATINE multi vitamin

CASEINE

Freeze, Heat, Eat, Repeat

Z

45-50 gr

Food

PROTEIN COMPLEX FIBROUS CARBS CARBS Egg whites, Oatmeal, Fish, Black beans, Ground Cereal, turkey, Brown rice, Chicken, Potatoes, Top round Sweet steaks, potatoes Tuna, Protein powder.

FRUITS HEALTHY DAIRY FATS + EGGS

Broccoli, Lemon, Olive oil, Egg Asparagus, Onion, Almonds, whites, Cauliflower, Tomatoes, Natural Low-fat Celery, Bananas, peanut butter, cottage Lettuce, Zucchini Salmon, cheese, Bell peppers, Flaxseed oil Low-fat or Spinach nonfat milk

50% greens

25% carbs 25% protein

Z Z

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5.2 gr 2.34 gr 2.34 gr .12 gr

33 oz Bottle of water 6 gr Pinapple 1 gr Ginger

Nonfat Greek yogurt Strawberries and blackberries Ax granola Cinnamon

1 2

Spoon yogurt into each of 8 jars.

3

Keep the yogurt and berries refrigerated.

Do not refrigerate the granola.

Top yogurt with granola and 2 tablespoons berries. Repeat layers with the remaining ingredients.

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2.3 gr 1.15 gr 1.15 gr 1.15 gr .45 gr .78 gr .3 gr .3 gr .3 gr

33 oz Bottle of water 4 gr Kiwi .5 gr Cucumber

Dry, uncooked oats Blueberries Blackberries Raspberries Scoop vanilla isolate whey protein Juice from clementine Cinnamon Coconut sugar Coconut oil

1

In a bowl, mix oats, protein powder, coconut sugar, cinnamon and coconut oil.

2

In a jar, add blueberries, blackberries, raspberries and fresh orange juice.

3 4

Top with oats mixture. Repeat for other jars.

Spray with coconut oil and bake for 25 minutes at 350 F.

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1 2 .6 gr 27.6 gr 10.1 gr .6 gr .2 gr .2 gr 5.6 gr 5.4 gr

Egg Medium bananas Coconut oil Cooked quinoa Oat flour Coconut sugar Cinnamon Baking powder Almond milk Blueberries

33 oz Bottle of water 6 g Pineapple .5 gr Cucumber .2 gr Mint

1 2

Mix egg, banana and coconut oil together in bowl.

3 4 5

Toss in blueberries and mix with a spatula.

Then, add remaining ingredients except for the blueberries and mix thoroughly together using a spatula or hand mixer.

Pour the batter in muffin cups and bake for 20 minutes at 350F. Set oven to 350 F.

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5.3 lbs .8 gr 2.5 gr 1 gr 3.8 gr .5 gr 3 gr 1 gr .3 gr .3 gr .3 gr

33 oz 4 gr .5 gr 2.8

Bottle of water Strawberry Lemon Scrunched basil

Chicken breasts Red onion Tomato paste

1 2

Set oven to 375 F.

3

Reduce to medium heat, then add tomato paste, chicken broth, honey, cacao powder and coconut sugar. Mix.

4

Add cumin, coriander, chili powder, cayenne pepper and chicken broth. Mix, reduce heat and allow the sauce to thicken.

Allow to cool.

5

Pat chicken breasts dry with a paper towel to remove excess water and place them on a nonstick baking sheet. Evenly spread the mole sauce on the chicken breasts.

6 7

Bake in the oven for 20 minutes at 375 F.

Garlic paste Chicken broth Raw honey Cacao powder Coconut sugar Chipotle chili and Cumin Cayenne pepper Coriander

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Set a nonstick skillet on medium high heat, spray with coconut oil, then toss in garlic paste and red onions. Cook until red onions are brown and soft.

When finished baking, allow to cool to remove temperature.

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20 oz 5.76 gr 4.6 gr 4.6 gr 5.76 gr 5.76 gr .8 gr 2.01 gr 1 tbsp

Cooked chicken breast 2% Greek yogurt Chicken broth Reduced fat mozzarella Brown rice mix Raw broccoli chopped

Italian seasoning Sea salt & pepper to taste

33 oz Bottle of water 6 gr Mandarin 20 gr Blueberries

1 2 3

Set oven to 375F.

4 5

Evenly divide among the jars or a large casserole dish.

Red onion Wheat breadcrumbs

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Cook chicken breast in a nonstick skillet with no seasoning.

Tear into pieces and set aside.

In a bowl, mix chicken, broccoli, brown rice, red onions, Greek yogurt, chicken broth, mozzarella and Italian seasoning.

Top with wheat breadcrumbs or amaranth flakes. Bake for 25 minutes at 375 F.

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100 gr 24 gr 11.3 gr 2.6 gr 13.6 gr

Extra lean ground turkey Cooked quinoa Steamed corn Chopped red onions Shredded reduced fat Mozzarella

.85 gr Low sodium marinara sauce .5 gr Chopped jalapeno 10 gr Chopped mushrooms, green onions for topping spray coconut oil

1 2 3 4

.2 gr Garlic paste, smoked paprika, cumin

5 33 oz 7 gr 5 gr .3 gr

Bottle of water Orange Cucumber Mint

6 7

Set oven to 375 F. Cook quinoa according to the instructions given. After cooking, allow the quinoa to cool to room temperature.

In a bowl, mix together all of the ingredients, except for marinara, green onions and mozzarella. Use your hands to mix to ensure the meat is thoroughly mixed together.

Spray the muffin pan with coconut oil. Evenly divide the mixture among 5 mini-loaf muffin holders, as demonstrated. If you are using a regular muffin pan, evenly divide the mixture among 10 muffin holders.

Spread marinara sauce on top. Add 2 tbsp if using 5 mini-loaves, or 1 tbsp for 10 muffins.

Top with mozzarella cheese.

Bake for 20-22 minutes at 375 F. Top with chopped green onions if desired.

Allow the mini-meatloaves to cool before removing from the pan so that they do not break apart.

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18 oz 56 g .3 gr 1.2 gr 10.1 gr 10.1 gr 1.5 gr 1.4 gr

Raw chicken breasts Brown rice noodles Garlic paste Red bell pepper Mushrooms Green onions Bean sprouts

Boil brown rice noodles. Drain and set aside.

5

Spray a nonstick skillet with coconut oil, then add garlic paste. Toss in chicken breast pieces and cook.

6 7

Finally, add noodles, then fresh veggies and the sauce.

Fresh cilantro Sauce:

2.3 gr 2 gr 2.3 gr .45 gr

1 2 3 4

Rice vinegar Coconut Aminos Red chili pepper sauce Coconut sugar Juice from 1 lime

33 oz 7 gr 3 gr .8 gr

Bottle of water Orange Lemon Cilantro

Chop up veggies – bell pepper, mushrooms, green onions, limes, cilantro.

Slice chicken breast into small pieces.

In a bowl, mix rice vinegar or sh sauce, coconut sugar, red chili pepper sauce, & fresh lime juice.

Build your meals.

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1.5 lb 400 gr 1 5.5 gr 5.5 gr 9.1 gr 15 gr 2.3 gr 2.3 gr .5 gr 5.5 gr

Lean ground turkey Sweet potato Egg white Low fat cottage cheese Reduced fat mozzarella Tomatoes Organic tomato sauce Mushrooms Red onions Garlic paste Chopped cilantro

Seasonings: .5 gr Italian seasoning, sea salt, pepper

1 2

Set oven to 375 F.

3 4

Mix cottage cheese with egg white and set aside.

5

Build lasagna. Add sweet potato slices, meat sauce, cottage cheese and then repeat. Top with mozzarella.

6

Cover with aluminum foil and bake for 45 minutes at 375 F.

Slice sweet potato using a mandolin or sharp knife and separately chop up tomatoes, onions and mushrooms.

SautĂŠ red onions with garlic paste, then add meat, tomatoes, cilantro, mushrooms, tomato sauce, Italian seasoning.

33 oz 9 gr 1 gr .4 gr

Bottle of water Cantaloupe Honey Mint

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25 oz 8 gr 10 gr 6 gr 8 gr

1 2 3 4 5

33 oz 6 gr 4 gr 4 gr

Bottle of water Apples Orange Grapes

Lean ground turkey Black beans Corn Cooked brown & wild rice Tomato paste

Season ground turkey with paprika, garlic, onion powder, cumin, cayenne, pepper, low sodium chili seasoning.

Cut 1-2 tomatoes and jalape単os or grilled chiles.

Lightly spray a skilled with coconut oil and set on medium heat. Add meat to the skillet and chop with a spatula.

Slowly add other ingredients, veggies, tomato paste, black beans and corn.

Reduce the heat to low and cover the skillet. Cook for about 7-10 minutes. Divide your daily/meal portions evenly. Should yield 5 portions.

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2 lb 3 8.1 gr 8.1 gr 8.1 gr 2 .8 gr 3 1 .76 gr

Chicken breasts Large sweet potatoes Black beans Broccoli Corn Vine tomatoes Bell pepper Green onions Zucchini Mozzarella (optional) Seasonings: Cayenne, paprika, sea salt, pepper

33 oz 4 gr .5 gr 2.8

Bottle of water Watermelon Coconut water Lime juice

1 2 3 4

Bake sweet potatoes in the even until soft. About 1 hour to 1 hour, 30 minutes.

5

Slice sweet potato inhale and remove part of the inside. Spray with coconut oil. Bake for 5 minutes at 405 F.

6 7

Stuff sweet potatoes with the veggies, top with mozzarella and bake for 8 minutes at 405 F.

Season chicken breast with sea salt, Mrs. Dash, cayenne pepper and smoked paprika.

Cooked chicken breast in a skillet, bake in the oven, or tossed on the grill.

Chopped up veggies, broccoli, red onion, bell pepper, tomatoes, green onion, and zucchini.

SautĂŠ corn with garlic in a anon-stick skillet. Add your veggies and cook until soft.

Build your meals.

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1 lb 1.5 gr 10.1 gr 1 cup 1 .5 gr

Extra lean ground turkey Low sodium marinara sauce Zucchini Low fat cottage cheese Egg white Reduced fat mozzarella Seasonings: Garlic powder, onion powder, cumin

1 2 3 4 5

33 oz 6 gr .3 gr 7 gr

Cook turkey with marinara and onions.

Slice the zucchini in pieces.

Mix cottage cheese and one egg white.

In a jar, add zucchini, meat sauce, cottage cheese, and repeat.

Top with mozzarella, and bake for 30 minutes at 350 F.

Bottle of water Honeydew melon Lime juice Raspberries

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For the chicken: 18 oz 3.1 gr 1 gr .4 gr 2 gr .8 gr 3.6 gr

Chicken breast Natural nut butter Coconut amino Garlic Red chili paste Organic honey Orange juice Sea salt & pepper

For the kale salad: 15 gr 10 gr 5.2 gr .7 gr

Chopped kale Shredded carrot Dried cranberries Rice vinegar Juice of one orange

33 oz 5 gr 5 gr .4 gr

Bottle of water Mango Pinapple Lime juice

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1 2

Pre-heat an oven to 375 F.

3

Add the nut butter, the garlic, coconut amino, chili paste, honey and orange juice into a marinade to a bowl. Mix well so you have a smooth marinade.

4 5 6 7 8

Dip the pat dried chicken in the marinade and place them on a baking rack or in a pan.

Cut the chicken breast into pieces, 4 to 5 pieces per fillet. Pat dry with a paper kitchen towel. Set aside.

Bake in the oven for 11 to 13 minutes.

Wash and clean the kale and shred by cutting it small pieces. Place in a large bowl.

Add the rice vinegar, orange juice, shredded carrots and dried cranberries.

Mix well and season with sea salt and pepper as needed.

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PORTION RELATIVE SIZE 1 oz. meat 3 oz. fish 1 oz. cheese 1 medium potato 2 tbs. peanut butter 1 cup pasta 1 bagel 3 oz. meat 8 oz. meat

Size of a matchbox Size of a checkbook Size of four dice Size of a computer mouse Size of a ping pong ball Size of a tennis ball Size of a hockey puck Size of a deck of cards Thin paperback book

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1 Eat a nutritious meal before you go shopping.

2 Beware of food labels.

3 Look at the ingredients.

4 Focus on choosing natural foods.

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CALORIES

PROTEIN

CARBS

NOTES

BREAKFAST

LUNCH

DINNER

PRE-WORKOUT

POST-WORKOUT

NAME

TOTAL

ACTIVITY

DURATION

TOTAL CALORIES

CALORIES

QTY.

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Designer

Vanessa Ros from the University of Houston, Graphic design program. Block 2016.

Typography

Bebas Neue and Serifa.

Photography

Bodybuilding blog, Fit Men Cook and Flickr.

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