Macros: A Recipe Book For Smart People Who Are Tired of Following Dumb Diets

MACROS A RECIPE BOOK FOR SMART PEOPLE WHO ARE TIRED OF FOLLOWING DUMB DIETS

By Coach Chloe Smith

CONTENTS

01

02

10

why I wrote this book

ch 3. bulk prep foods

ch 4 .breakfast recipes

20

28

35

ch. 6. remixed comfort food

ch. 7 shake bar

ch. 5. big, bad, beautiful bowls of goodness

42 ch. 8 snack hacks

WHY I WROTE THIS BOOK

I'D LIKE TO PREFACE THIS BOOK BY SAYING THAT I AM NOT A DIETICIAN OR A DOCTOR... ...However, I am a certified Nutrition specialist and an experienced wellness coach. Take my advice with a grain of salt, if you must (pun entirely intended). If you trust me to lead you to the land of delicious, macro-friendly food, I am happy to share with you all that I've learned after working in the health and fitness industry for over a decade.

This book will teach you the very basics of nutrition and only what you need to know to make some pretty decent changes to your relationship with food, and ultimately, your health. Ideally, this flexible dieting guide and recipe book will teach you the fundamentals about nutrition and equip you with the empowering knowledge you will need to build your own meal plans. Secondly, it will offer you some healthiER, NOT PERFECT-non-GMO-organic-dairygluten-everything-free... but, pretty damn good alternatives to your average recipes. We are striving for progress, not perfection. Perfection is the enemy of progress, after all, so et's take this thing one step at a time.

One of my primary motivations for writing this set of books is that my relationship with food was not always a healthy one. I struggled tremendously until about 5 years ago to find balance and enjoy food in a way that was not compulsive or entirely dependent upon the way it make me look. What changed? A few big things. I want to share them with you in hopes of inspiring some positive reflection and changes in your life, too.

5 years ago, when I was studying health sciences in university, I started to view my health in a new way. I wanted to heal the broken relationship I had with food that dated back to being a small child, always over-eating to counter-balance my dopamine-deficient brain - I had undiagnosed ADHD, which led me to binge-eating without ever understanding why I was so damn hungry all the time. I studied hard and, for the first time in my life, began to approach my health from the "inside out" instead of the "outside in". In other words, I started to be genuinely curious about how my liver, kidneys, and GI system were functioning. Out with the hourly ab checks; glowy skin and white, bright eye balls became my new bench marks for health and wellness. This is a HUGE mindset shift that I know would help so many. If you feel like your relationship with your body and/or nutrition are broken, I encourage you to start asking questions. Explore the real motivations behind your desire to look a certain way and actively work to educate yourself in order to approach your health from a new angle. For instance, ask yourself, why did you truly pick up this book? Let that marinate. I wish for you that your "lightbulb" moment comes sooner than later, and that you learn how to love on yourself not only after achieving all of your goals - but especially while you work to better yourself. Look at you, reading up on this stuff already! I know this process is challenging, but I hope you know I'm rooting for you!

Another big change? I am now "Mommy" to two little boys - they are currently 4 and 2. As a working parent, it goes without saying that life is hectic.

Some days, it's hard to keep us all fed, much less with clean food. Finding time to grocery shop, meal prep, AND spending the money to feed your family healthy food .. it can and will be an overwhelming task if you don't hack the system. To be honest, there are still days that I get overwhelmed, but lately I've got a pretty great system down that has saved me time, money, and energy - and I'm here to share it with you.

Lastly, I started helping others heal, too. Helping others live their best life is a huge driving force behind so many of the healthy habits in my life today.

They say those who can't do teach? I agree entirely. My lifestyle is the farthest thing from perfect, but I sure have grown and so can you. If you learn some things along the way, I encourage you to shout it from the mountain tops.. sharing your successes, no matter how insignificant they might seem, can inspire something in others. Don't be afraid to invite people along on your journey to being a better human, no matter what the Instagram trolls say.

If you are tired of feeling burnt out and frustrated trying to keep yourself and your family nourished in a way that you feel proud of, these books are written for you. If you're into it, keep reading and I will share with you a culmination of all my hottest tips, tricks, recipes, and more that will help you and your family lead a happier, healthier existence... without all the fuss.

Thanks for coming along for the ride!

Chkoe Smith Coach Chloe XX

1

B U L K P R E P F O O D S

If you went to the trouble of purchasing this book and are currently reading this sentence, I'm going to go out on a limb and assume you've already "tried" bulk prepping or meal prepping foods at some point in your life. Here's the thing - bulk prepping a bunch of roasted veggies is cute and all, but they usually get nasty after a few days of sitting in the fridge. I prefer to only bulk prep my proteins and starchy carbs, then I chop up my veggies so they're easily accessible when I want to cook them. In this chapter I'm going to share some of my hot tips for keeping produce fresh and prepped - pre-cooking. Then, I'll show you my favourite ways to bulk prep some common protein sources and carbs I use so that they A) taste delicious and B) are ready to grab and toss into any meal on the fly. Nothing fancy to see here just the basics! I hope this helps!

2

PRODUCE HACKS HERE'S THE SKINNY ON PRODUCE PREP...

Prepping your veggies can sometimes be the most arduous, timeconsuming part of preparing a meal. It stands to reason, then, prepping some veggies ahead of time can save you from your hangry self by making the thought of throwing a healthier meal together more enticing and less "ugh".

Let's be honest, veggies aren't normally the most delicious or alluring part of any meal, but, alas, we need to get them in there somehow to add the essential nutrients we need to aid cognition, digestion, keep our skin glowy and essentially - keep us alive longer.

As a rule, I find roasting a bunch of veggies at once usually leads to a mushy disaster unless they are consumed within a day, max. Instead, try to keep lots of fresh produce on hand that is clean, chopped (if it keeps well chopped), and ready to throw into any dish, salad, sandwich, etc. Here's my favourite hacks:

HACK 1: BUY the produce - don't keep telling yourself you don't need it because you threw out the last 10 containers of spring mix you bought. Everyday is a new opportunity to do things differently. Believe me, you've got this!

HACK 2: When you get your groceries home, do a full clean sweep of the fridge and pantry and make sure you get rid of any old, rotten produce. Keeping this old stuff lingering around will only deter you from reaching for the fresh stuff.

HACK 3: Rinse/soak, dry, peel, de-seed, chop, cube, whatever else you need to do ahead of time. Store in glass or special produce containers that will let the produce breath.

HACK 4: Do your research - find out which produce is kept best with some water, without water, etc. Believe me, herbs and some greens will last WAY longer if you store them properly.

hack 5: *Hot tip*: As soon as you get home from the grocery store, take two folded up pieces of paper towel and put them right under the lid of your plastic containers of spinach/spring mix. It will catch the moisture and keep the greens way longer.

3

BAKED OR BOILED CHICKEN BREAST We aren't trying to win over Gordon Ramsay with this chicken. Just get it cooked. DON'T overthink it. You will be able to throw it into any recipe to bulk up the protein and it is so helpful to have lots of it on hand to save you time. Ideally, you will have the chicken thawed, but even from frozen, bulk prepping a ton of chicken is super simple. Here we go!

INGREDIENTS

DIRECTIONS

Chicken breasts Olive oil Spices of your choice My favourites: Roasted garlic and peppers (clubhouse) Himalayan salt Cracked prepper

From frozen, baked: Coat in oil + spices Bake in oven at 425*F for 45-60 minutes on a parchment lined baking sheet.

From frozen, boiled: In a large frying pan, add the chicken and cook on low-medium heat with the lid on until it is thawed.

Add oil and spices, toss around.

STORAGE Continue cooking until internal temp is 165*F Will keep for 3-5 days in Fresh, baked: the fridge Coat in oil + spices FREEZE it before it goes Bake in oven on 400*F for 30 mins back - you can always Fresh, boiled: thaw it out anytime.

In a large frying pan, add the chicken and cook on low-medium hear with the lid on until it is almost HOT TIP cooked through Add oil and spices and toss Do this the *minute* you get home from getting groceries. Preheat the oven Continue cooking until internal without thinking about it. By the time you temp is 165*F have your veggies prepped and the rest of your food put away, you'll have a bunch of chicken cooked and ready to go.

4

INSTANT POT SHREDDED MEXICAN-STYLE CHICKEN

INGREDIENTS

DIRECTIONS

5-6 large fresh or frozen chicken breasts 1 pack low-sodium taco seasoning (Old El Paso) Juice from 1 fresh lime 1/2 cup orange juice 1/2 cup low-sodium chicken broth

Put all ingredients in an Instant Pot Pressure Cook on High for 15 minutes, Let sit for 3-5 minutes, then release the pressure.

Shred the chicken with a hand mixer Store in a glass container - pour the remaining juice in there to ensure it doesn't dry out.

STORAGE FOR MORE CALS: Keeps in the fridge for 3-5 days Freeze it before it spoils

This chicken is the BEST to have on hand. I use it to make pizzas, pastas, BOWLS, tacos, etc. It's nice to have something super flavourful in the fridge, ready to use anytime. I hope you enjoy it!

5

RICE/QUINOA

Before you live one more day, go buy a microwave rice cooker that looks like this:

INGREDIENTS 1 cup rice or quinoa 2 cups water dash of salt dash of oil

DIRECTIONS Add all ingredients to the rice cooker and microwave on for 12 minutes.

Enjoy!

STORAGE Will keep in fridge for 3-4 days If you use it to add to another complete meal, it will also stay in the freezer for up to 2 months This little kitchen tool has helped me expedite my cooking processes for the last decade. Also, it's an amazing way to quickly steam veggies, fresh or frozen, in 5 minutes or less. You can also use it to soften potatoes before baking or boiling.

6

BAKED OR FRIED BABY POTATOES The key with these is to either quarter them or steam/boil them before you bake/fry them- otherwise you'll be waiting around forever and who has that kind of time to wait for potatoes!? If you're boiling them, obviously you don't want to cut them first or they will be soggy. But if you're baking/frying them in a pan, having them cut into smaller pieces and steaming them beforehand will cut the cooking time in at least half.

INGREDIENTS Baby potatoes 1 tbsp olive oil 1/4 cup lemon juice Herbs + spices of your choice. My favourites are: Rosemary/thyme/parsl ey Salt/pepper, smoked paprika, Italian seasoning

STORAGE Will keep in the fridge for 3-4 days Up to 1 year in the freezer

DIRECTIONS Baked: Boil with a pinch of baking soda and salt, or steam with microwave steamer for 5 mins Quarter them, toss in oil and spices Bake at 450*F for 20-30min (until tender) Fried: Quarter them and steam them in the microwave for 5 minutes Fry them in a pan with the oil and spices for about 15-20 mins Enjoy!

7

SWEET POTATOES Same as the baby potatoes, cutting up the sweet potatoes before cooking them will not only shorten cooking time, but also save you the trouble of chopping them up after they're piping hot. Plus, let's be honest, who doesn't love a cute, little, cubed sweet potato? Don't waste time peeling off the skin either - that's where lots of the good stuff is, anyways. These are perfect for tossing into any dish - salads, bowls, hot stuff, cold stuff, you name it!

INGREDIENTS Sweet potatoes, cubed with the skin on Olive oil Salt/pepper/whatever else you like

DIRECTIONS Bake on parchment-lined paper at 425*F for 30-35 mins, until tender

STORAGE Will keep in the fridge for about 3 days before they're super soggy and gross - eat them sooner than later!

Can freeze for 6-12 months

8

SOFT-BOILED EGGS

Boiled eggs are one of my absolute favourites foods to have on hand in my fridge. They are great for snacking, salads, egg salad sammys, BOWLS, anything! Only thing is, I hate super hard boiled eggs .. Take it easy on the cooking time if you're like me and love a nice softer-boiled egg. They'll harden in the fridge obviously, but I like to think you'll snack on a couple after you cook them. Enjoy!

INGREDIENTS Whole eggs Salt Water

STORAGE

DIRECTIONS Bring a large pot of water to a boil, add a pinch of salt to speed up the process Carefully drop your eggs into the boiling water with a spoon or ladle.

Boil for 7 minutes Strain and let cool in a bowl of cold water

Will keep, peels on, in the fridge for up to 7 days.

9

B R E A K Y O U R F A S T

Whether you like breakfast or not, it serves its purpose: breaking your fast from the day before. Certain foods, like the ones in this chapter, have been glorified as the "right" foods to accomplish this task.

Personally, I LOVE breakfast, and all of the foods in this chapter.

However, they are not the be all, end all. You go ahead and break that fast however you like. Just remember - the first thing you put in your stomach at the beginning of the day can theoretically set the tone for the rest of your day. If you accidentally opt for high-glycemic carbs (think: Starb's Grande Toasted Vanilla Oat Shaken Espresso with EXTRA Cold Foam) and not enough fat or protein to slow their digestion, you can end up on a blood sugar rollercoaster for the rest of the day - feeling fine one minute, then starving and exhausted the next. Mostly, for your first meal I want you to think about BALANCE. Skip the sugary shake or smoothie and dig into something with a balanced ratio of protein, fat, and carbs.

I hope you enjoy! Happy Break-fasting!

10

THE RISE'N'SHINE C a l s : 3 0 0

P r o t e i n : 3 0 g

F a t : 1 0 g

C a r b s : 2 4 g

DIRECTIONS

INGREDIENTS 1 Slice Silver Hills Multigrain Sprouted Bread (Costco) 1 Whole egg 5 slices Lou's back bacon 1 tbsp reduced sugar ketchup

Toast the bread Cook the eggs + back bacon in a pan Put it all together - chef's kiss! a highprotein breakfast that will fuel you for hours!

MODIFICATIONS FOR MORE CALS: FOR LESS CALS: Add 1 more slice of toast, lettuce Swap the whole egg for egg whites and tomato to make it a sammy Skip the ketchup or swap for hot with more volume + fiber sauce Add 1/2 cup of egg whites for added protein

NUTRITIONAL INFO C a l s : 3 0 0 P r o t e i n : 3 0 g F a t : 1 0 g C a r b s : 2 4 g F i b e r : 3 g S u g a r : 4 g S o d i u m : 1 2 2 0 m g 11

APPLE CINNAMON OATS C a l s : 3 0 0

P r o t e i n : 2 6 g

INGREDIENTS

F a t : 7 g

C a r b s : 3 7 g

DIRECTIONS

1/2 cup oats 1 cup unsweetened cashew/almond milk 1 scoop vegan protein cinnamon 50g apple chopped up apples * Also delish cold/left overnight in mason jar

Warm: In a microwave sae dish, combine oats, almond milk, cinnamon, and apples.

Microwave for 90 seconds Mix in the protein and enjoy.

Cold: Combine all ingredients in a mason jar and leave overnight. Enjoy within a couple of days

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for added protein

FOR LESS CALS: Omit the apples to reduce the carbs

NUTRITIONAL INFO C a l s : 3 0 1 P r o t e i n : 3 6 g F a t : 7 g C a r b s : 3 7 g F i b e r : 6 g S u g a r : 6 g S o d i u m : 3 6 1 m g 12

PB BANANA-RAMA PROTEIN PANCAKES C a l s : 3 1 3

P r o t e i n : 2 6 g

INGREDIENTS

F a t : 1 0 g

C a r b s : 4 2 g

DIRECTIONS

1/2 cup Flourish Protein Pancake Mix (Costco) 1tbsp PB, melted 25g Organic Banana

Follow instructions on the Flourish pancake mix to cook your serving of pancakes Melt the peanut butter and drizzle it on top Chop up the banana and add it to the heap!

Enjoy!

MODIFICATIONS FOR MORE CALS: Drink 1 scoop of protein with the meal Double the pancake mix to add more protein and carbs

FOR LESS CALS: Omit the peanut butter or bananas - depending if you want to remove more carbs or fat Omit bananas and peanut butter, add some cinnamon and stevia for added flavour

NUTRITIONAL INFO C a l s : 3 1 3 P r o t e i n : 2 6 g F a t : 1 0 g C a r b s : 4 2 g F i b e r : 9 g S u g a r : 5 g S o d i u m : 1 2 0 m g 13

AVO + EGG TOAST C a l s : 2 3 8

P r o t e i n : 1 1 g

INGREDIENTS

F a t : 1 2 g

C a r b s : 2 3 g

DIRECTIONS

1 slice Silver Hills Sprouted Power bread 1/4 medium avocado 1 organic, free-range whole egg

Toast the bread Cook the egg however you like it best Slice up the avocado Top the toast with avo, egg, and some everything bagel seasoning if you have it!

Enjoy - YUM!

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein Add 1 cup greens for added fiber and volume Swap the egg for 1 cup eggwhites and double the whole recipe

FOR LESS CALS: Swap the whole egg for 1/2 cup egg whites Swap the avocado for a light cream cheese or eat the bread plain Skip the bread, instead eat the avo, eggs and tomatoes on a bed of greens.

NUTRITIONAL INFO C a l s : 2 3 8 P r o t e i n : 1 1 g F a t : 1 2 g C a r b s : 2 3 g F i b e r : 6 g S u g a r : 2 g S o d i u m : 2 7 3 m g 14

MIXED BERRY PROTEIN PARFAIT C a l s : 2 6 4

P r o t e i n : 3 8 g

INGREDIENTS

F a t : 3 g

C a r b s : 2 2 g

DIRECTIONS

175g 0% Plain Greek Yogurt 140g cup frozen blueberries 1 scoop vegan protein 2 tbsp Kirkland granola

Mix all ingredients in a bowl and enjoy!

Storage tip: Use glass/mason jars and don't add the granola until before eating to avoid soggy granola.

MODIFICATIONS FOR MORE CALS: Double the greek yogurt for more protein

FOR LESS CALS: Skip the granola or blueberries (or both)

NUTRITIONAL INFO C a l s : 2 6 4 P r o t e i n : 3 8 g F a t : 3 g C a r b s : 2 2 g F i b e r : 3 g S u g a r : 1 2 g S o d i u m : 2 7 7 m g 15

CHEESY BACK BACON'N'EGG SKILLET C a l s : 3 1 7

P r o t e i n : 3 4 g

INGREDIENTS

C a r b s : 1 4 g

DIRECTIONS

1 whole egg 100g egg whites 3 slices Lou's back bacon (chopped) 75g baby potatoes (quartered) 1 tsp minced garlic (optional) 1/4 cup shredded cheese

MODIFICATIONS

F a t : 1 4 g

In a skillet or frying pan, add the potatoes and minced garlic, plus 1/4 cup water - cook until soft In a bowl, mix the egg, egg whites, back bacon, plus any veg or spices you like (onion, mushroom, peppers, salt/pepper/etc) Once potatoes are cooked, set them aside and add the egg mixture to the pan, frying until eggs are cooked thoroughly.

Add the potatoes back in, combining the mixture Add the cheese to the mix, or top the skillet with cheese, and broil in the oven for 5 mins Finally, top with some fresh parsley or Italian seasoning if you wish - and enjoy!

FOR MORE CALS: FOR LESS CALS: Add some extra egg whites for Skip the whole eggs, opt for just more protein egg whites Add some leafy greens for more Skip the cheese, potatoes, or fibre and volume. cooking oil at your own discretion

NUTRITIONAL INFO C a l s : 4 0 3 P r o t e i n : 3 4 g F a t : 1 4 g C a r b s : 1 4 g F i b e r : 1 g S u g a r : 1 g S o d i u m : 8 0 8 m g

16

SPICY BACK BACON'N'EGGER C a l s : 3 8 2

P r o t e i n : 4 3 g

INGREDIENTS

F a t : 1 5 g

C a r b s : 1 3 g

DIRECTIONS

2 slices of Carbonaut bread (Costco) 1 whole egg + 1/2 cup egg whites, fried 4 slices of Lou's back bacon Sliced tomato/lettuce (optional) Sauce: 2 tbsp fat free mayo + 1tsp sriracha

In a skillet or frying pan, fry the eggs and back bacon Toast the bread Build the sammy - including the spicy mayo mixture Enjoy!

MODIFICATIONS FOR MORE CALS: Use 2 whole eggs instead of egg whites if you wish

FOR LESS CALS: Skip the mayo and use just sriracha for the sauce Use just egg whites instead of a whole egg Try it open-faced - skip 1 piece of bread

NUTRITIONAL INFO C a l s : 3 8 2 P r o t e i n : 4 3 g F a t : 1 5 g C a r b s : 1 3 g F i b e r : 1 2 g S u g a r : 3 g S o d i u m : 1 4 0 8 m g 17

BREAKFAST TACOS C a l s : 4 1 9

P r o t e i n : 3 3 g

INGREDIENTS

F a t : 1 5 g

C a r b s : 4 1 g

DIRECTIONS

2 corn tortillas - grilled 1 cup egg whites 1/4 avocado, sliced 2 tbsp 0% Fat free greek yogurt 1/4 cup reduced fat tex mex cheese Valentina's hot sauce + fresh cilantro if you wish

MODIFICATIONS FOR MORE CALS: Add an extra taco but skip the cheese

In a skillet or frying pan, heat the corn tortillas in another non-stick pan, fry up the egg whites and cheese, add some salt + pepper Build the tacos : Add 1 tbsp greek yogurt to each taco Add the egg/cheese mixture Add the avocado (disperse evenly between the 2) Top with fresh chopped cilantro + Valentina's hot sauce

FOR less CALS: Skip the tortillas and just mix everything in a bowl or on a bed of greens Skip the cheese Swap avocado for lettuce

NUTRITIONAL INFO C a l s : 4 1 9 P r o t e i n : 3 3 g F a t : 1 5 g C a r b s : 4 1 g F i b e r : 5 g S u g a r : 0 g S o d i u m : 2 4 5 m g 18

PROTEIN-PACKED BLUEBERRY CINNAMON FRENCH TOAST C a l s : 3 3 7

P r o t e i n : 2 8 g

INGREDIENTS

F a t : 1 4 g

C a r b s : 1 7 g

DIRECTIONS

2 slices of Carbonaut bread "Batter": 1/2 cup egg whites 1 whole egg 1 tsp cinnamon, 1 pack stevia Toppings: 1/2 cup frozen blueberries, warmed 2 tbsp Sugar-free syrup Optional: 2 tbsp coco whip

In a bowl, combine the "batter" mixture.

Dip the bread in the mixture, soaking it thoroughly. Do not dispose of the residual batter.

Heat up a non-stick pan and place the two slices on it.

Cover the bread in the remaining batter, doing your best to keep it all on the bread vs. the pan.

Once the toast is cooked and golden brown, remove form the pan.

Top with optional toppings - just be sure to track everything you use!

MODIFICATIONS FOR MORE CALS: Add an extra slice of bread for more volume/carbs Use 2 whole eggs instead of whites

FOR LESS CALS: Use only egg whites Skip the toppings with carbs ie. blueberries or coco whip

NUTRITIONAL INFO C a l s : 3 3 7 P r o t e i n : 2 8 g F a t : 1 4 g C a r b s : 1 7 g F i b e r : 1 3 g S u g a r : 7 g S o d i u m : 5 0 4 m g

19

B I G , B A D , B E A U T I F U L B O W L S O F G O O D N E S S

THE BOWL CONCEPT, EXPLAINED. As far as nutrition is concerned, I am a big believer in simplicity. One of the biggest mistakes I see people make when they decide to change their eating habits, is they try to implement too many "rules" all at once. Restriction and rigidity are the enemies of lasting lifestyle changes. The reasons I love and advocate for a "big bowl of goodness" are plentiful, but here are my top 3: 1. They're easy to make and usually require little to no cooking - the recipes I suggest here might look complicated, but if you have your protein and veg prepped ahead of time, they can be thrown together in 5 mins!

2. They are nutritious AND aesthetically pleasing 3. There are no "rules". Your bowl, your rules. Grab whatever you have handy in your fridge, toss it all together and VOILA! You managed to avoid the drive-thru - go you!

20

BIG, BAD, BEAUTIFUL BOWLS OF GOODNESS THE ANATOMY OF "THE BOWL"

Sauce(s): Make them yourself! oil-based, yogurtbased (for creamy consistency), hot sauces, etc.

Fermented foods: Kimchi, olives, sauerkraut, pickles, pickled onions

Animal protein: Chicken, white fish, x-lean ground meats, steak, shrimp, salmon change it up often!

Herbs + spices: Fresh, dried, whatever you've got handy!

"Toppings": nuts, seeds, dried fruit, cheeses, anything that gives it "crunch"

Plant protein: Beans, chickpeas, lentils

Veggies: Potatoes, other root veggies, peppers, etc - raw or cooked and seasoned any way you love!

Whole grains: Quinoa,rice, bulgar,barley

Leafy greens: Spinach, kale, spring mix, arugula, etc

21

THE CHICKEN BURRITO BOWL C a l s : 4 1 8

P r o t e i n : 3 5 g

INGREDIENTS

F a t : 1 2 g

C a r b s : 4 6 g

DIRECTIONS

2 cups of shredded iceberg lettuce 1/2 cup arugula 1/2 cup basmati rice 100g chicken breast , chopped 1/2 cup corn 1/4 cup black beans 1/4 avocado 2 tbsp reduced-fat tex-mex cheese 1 tbsp 0% FF Greek Yogurt 1 tbsp fresh salsa Valentina's hot sauce Optional: chopped cilantro, jalepenos, lime wedge

Heat up chicken and rice if desired Chop up all ingredients Toss it all in a bowl Enjoy!

MODIFICATIONS FOR MORE CALS: Add 50 extra grams of chicken breast for added protein and fullness Add extra greens for more fibrous carbs FOR LESS CALS: Skip or halve the cheese, avocado, beans, and corn

NUTRITIONAL INFO C a l s : 4 1 8 P r o t e i n : 3 5 g F a t : 1 2 g C a r b s : 4 6 g F i b e r : 7 g S u g a r : 3 g S o d i u m : 5 5 3 m g 22

THE BUDDHA BOWL C a l s : 4 9 0

P r o t e i n : 2 3 g

INGREDIENTS

F a t : 1 7 g

C a r b s : 6 9 g

DIRECTIONS

1 cup arugula 1/2 cup chickpeas, strained + spiced to your liking 1/2 cup sliced cucumbers 1/2 cup cherry tomatoes, halved 50g sweet potato, cooked 1/2 cup alfafa sprouts 2 tbsp hummus Sauce: 1 tbsp tahini Juice and zest from 1 lemon Cracked seat salt + pepper 1 tsp minced garlic 1/2 tsp cumin, 1/2 tsp dill

In a large bowl, toss in the arugula to create a base.

Chop, slice and diced the veggies Cook the sweet potato if you haven't already Toss everything on top of the arugula - separate it into pretty sections if you're into that sprouts and hummus in the middle.

In a small bowl, combine all the ingredients for the sauce.

Drizzle sauce all over it and it en joy!

MODIFICATIONS FOR MORE CALS: FOR less CALS: Add 1/2 cup edamame beans for Use a balsamic dressing instead of added protein the sauce and skip the hummus as Add extra greens for more well fibrous carbs

NUTRITIONAL INFO C a l s : 4 9 0 P r o t e i n : 2 3 g F a t : 1 7 g C a r b s : 6 9 g F i b e r : 2 0 g S u g a r : 1 6 g S o d i u m : 2 0 0 m g 23

"THE" CHEESEBURGER BOWL C a l s : 4 2 8

P r o t e i n : 3 7 g

INGREDIENTS

F a t : 1 9 g

C a r b s : 2 7 g

DIRECTIONS

1/2 cup basmati or jasmine rice 125g extra lean ground beef 1/4 cup reduced fat tex mex shredded cheese 1 cup shredded iceberg lettuce 1/4 cup chopped dill pickles Red onion/tomatoes diced (optional) 2 tbsp reduced-sugar mustard Plain mustard (go nuts here as much as you want!)

MODIFICATIONS FOR MORE CALS: Add 50g of ground beef for added protein.

Using a microwave rice cooker (you can get one from Wal-Mart or Amazon) add 1 cup of rice, 2 cups of water, a pinch of salt and a tiny bit of oil. Microwave for 12 minutes - until al dante.

Cook up the ground beef in a frying pan until it is good and brown, drain and pat off any excess fat.

In a large bowl, create a base with the lettuce and the rice, then add your beef, pickles, cheese, veggies, and condiments.

Enjoy!!! This is a favourite for sure.

FOR LESS CALS: Skip the cheese Sub the ground beef for ground turkey Skip the ketchup

NUTRITIONAL INFO C a l s : 4 2 8 P r o t e i n : 3 6 g F a t : 1 9 g C a r b s : 2 7 g F i b e r : 2 g S u g a r : 3 g S o d i u m : 4 6 8 m g 24

THE GREEK TURKEY BURGER BOWL C a l s : 3 6 0

P r o t e i n : 3 2 g

INGREDIENTS

F a t : 1 3 g

C a r b s : 2 9 g

DIRECTIONS

2 cups of shredded iceberg lettuce 125g extra-lean ground turkey 1/2 cup cooked basmati rice 1/2 cup diced cucumbers 1/2 cup diced cherry tomatoes 20g feta cheese 2 tbsp tzatziki 2 tsp greek seasoning

MODIFICATIONS FOR MORE CALS: Add 50g of extra ground turkey for added protein FOR LESS CALS: Skip the feta/tzatziki and opt for a greek vinaigrette dressing instead

In a rice cooker, combine 1 cup rice,2 cups water, a pinch of salt and drop of oil -microwave for 12 mins.

While the rice is cooking, heat up a frying pan and cook the ground turkey - sprinkle in the greek seasoning and a pinch of salt and pepper When everything is cooked and still warm, line the bottom of a big bowl with the shredded lettuce, then add in your rice, turkey, cucumbers and tomatoes.

Top with crumbled feta, tzatziki, salt, pepper and some fresh parsley if you have it handy.

Enjoy!

NUTRITIONAL INFO C a l s : 3 6 0 P r o t e i n : 3 2 g F a t : 1 3 g C a r b s : 2 9 g F i b e r : 3 g S u g a r : 4 g S o d i u m : 3 8 1 m g 25

THE SPICY TACO BOWL C a l s : 4 8 3

P r o t e i n : 4 5 g

INGREDIENTS

F a t : 2 5 g

C a r b s : 2 5 g

DIRECTIONS

2 cups of shredded iceberg lettuce 125g extra-lean ground beef 2 tbsp low-sodium taco seasoning (Old El Paso) 1/4 cup black beans 1/4 cup corn 1/4 cup reduced fat tex mex shredded cheese 1/4 avocado, diced Sauce: 1/4 cup greek yogurt 2 tbsp salsa 2 tsp sriracha

In a frying pan, cook up the ground beef with the taco seasoning until it's good and brown In a large bowl, create your base with the lettuce, then add in the beef, beans, corn, cheese and avocado.

In a small bowl, mix up your greek yogurt, salsa and sriracha.

Drizzle your spicy sauce all over and enjoy!

Optional: Some fresh, chopped cilantro if you have it is good here

MODIFICATIONS FOR MORE CALS: Halve the avocado and cheese and add in 50g more of the extra lean ground beef

FOR LESS CALS: Skip the beans, corn, cheese, or avocado

NUTRITIONAL INFO C a l s : 4 8 3 P r o t e i n : 4 5 g F a t : 2 5 g C a r b s : 2 5 g F i b e r : 6 g S u g a r : 5 g S o d i u m : 2 2 5 m g 26

TO YOUR OWN "BEET" BOWL C a l s : 3 8 7

P r o t e i n : 3 5 g

INGREDIENTS

F a t : 7 g

C a r b s : 4 7 g

DIRECTIONS

2 cup chopped kale 1.5 tbsp olive oil 150g baby potatoes, roasted 100g organic chicken breast, grilled 75g cooked beets, chopped 2 tbsp hummus 1/2 cup cherry tomatoes, halved 1/2 tsp each salt, pepper, paprika, oregano

MODIFICATIONS FOR MORE CALS: Add 50g extra chicken for added protein

FOR LESS CALS: Swap the hummus for balsamic Use half the amount of potatoes

Preheat your oven to 450 Start boiling a medium pot for your potatoes - add a pinch of baking soda and salt to the water to speed it up and make the potatoes crunchy Heat up a skillet and grill a chicken breast - season with a bit of salt and pepper While you're waiting for everything to heat up, get your veggies chopped and diced.

In a large bowl, combine the kale and 1/2 tbsp of oil, pulling apart and working the oil into the kale by hand.

Boil the potatoes, then cut them into quarters, mix them with 1/2 tbsp oil and a pinch of salt, pepper, and smoked paprika. Put them in the oven on a parchment-lined baking sheet for 15-20 mins, until crispy.

In a small bowl, combine the tomatoes, oregano, and remaining oil.

In a large bowl, lay down the bed of kale. Next, add in your chicken, potatoes, beets, and tomato mixture.

In the centre, add your hummus.

Mix it all up and enjoy!

NUTRITIONAL INFO C a l s : 3 8 7 P r o t e i n : 3 5 g F a t : 7 g C a r b s : 4 7 g F i b e r : 1 0 g S u g a r : 1 4 g S o d i u m : 3 0 9 m g

27

R E M I X E D C O M F O R T F O O D

Having been born and raised on the east coast of Canada, no one has more of an appreciation for some good old fashioned comfort food than I. Food like this symbolizes bringing people together, family, fun times, and so many of my favourite memories. When the special occasion calls for it - I always say go all in and enjoy those meals and make those memories. For your regular Monday-Friday routine, however, these lighter alternatives provide you that same incredible taste - MINUS most of the ingredients that tend to slow us down, PLUS some ingredients that your body might have to work a little harder to process, giving you an added metabolic boost! Win-win!

28

SPICY BEEF + SPAGHETTI SQUASH C a l s : 4 0 6

P r o t e i n : 4 4 g

F a t : 9 g

C a r b s : 1 0 g

S e r v i n g s : 4

DIRECTIONS

INGREDIENTS 1 spaghetti squash 1 jar of spaghetti sauce - I like arrabbiata because it has some kick 1lb extra-lean ground beef 1 sweet onion, chopped 1 cup cremini/white mushrooms 2 cups of broccoli, cooked and chopped 2 tsp minced garlic 1 tsp each salt/pepper/cayenne/onion powder

MODIFICATIONS FOR MORE CALS: Add 50 extra grams of chicken breast for added protein and fullness Add extra greens for more fibrous carbs FOR LESS CALS: Skip or halve the cheese, avocado, beans, and corn

Preheat your oven to 400*F Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper.

Place the spaghetti squash cut side down on the baking sheet lined with parchment paper and use a fork to poke holes.

Roast for 30 to 40 minutes In a large frying pan, add a drop of oil and minced garlic. Cook until you can smell it (2 mins), then add in your ground beef. Cook until it starts to brown, then add in your mushrooms, onions, and broccoli.

Once the broccoli starts to soften, add in half your spices. Cook for another few minutes, then add in your spaghetti sauce and the rest of the spices.

Once the Spaghetti squash is done roasting, flip it over and shred it gently, scooping out all of the "spaghetti'.

Add the spaghetti sqaush into the sauce and mix it all up.

Divide into 4 equal servings.

Reheat, sprinkle some parm on top and enjoy!

NUTRITIONAL INFO/SERVING C a l s : 4 0 6 P r o t e i n : 4 4 g F a t : 9 g C a r b s : 1 0 g F i b e r : 3 g S u g a r : 4 g S o d i u m : 1 7 9 m g

29

FLAT-OUT DELICIOUS BBQ CHICKEN 'ZA C a l s : 2 3 9

P r o t e i n : 3 1 g

INGREDIENTS

F a t : 6 g

C a r b s : 2 1 g

DIRECTIONS

1 Flat Out wrap 1/2 cup arugula 2 tbsp sugar-free BBQ sauce (Zero makes one) 75g chicken breast chopped red onion, bell peppers chopped 2 tbsp shredded mozzarella fresh cilantro if you're feelin' fancy

Preheat oven to 450*F Cook your chicken however you like Chop up the onion and peppers Spread the BBQ sauce onto the wrap, then add your arugula, chicken, onion, peppers, mozza, and top with some cilantro if you wish!

Enjoy!

MODIFICATIONS FOR MORE CALS: Make two pizzas

FOR LESS CALS: Make it a salad - skip the wrap and do a bed of more greens

NUTRITIONAL INFO C a l s : 2 3 9 P r o t e i n : 3 1 g F a t : 6 g C a r b s : 2 1 g F i b e r : 8 g S u g a r : 0 g S o d i u m : 3 9 5 m g 30

SHEET PAN CHICKEN, SWEET POTATOES, AND BROCCOLI S e r v i n g s : 4 C a l s : 4 1 8

P r o t e i n : 3 5 g

INGREDIENTS 4 large chicken breasts, filleted 2 large sweet potatoes, cubed 4 cups of broccoli, chopped For chicken: salt + pepper roasted garlic + pepper spice (clubhouse) 1 tsp minced galic 1/2 tbsp olive oil For sweet potatoes: salt + peppe 1/2 tsp smoked paprika 1/4 tsp cinnamon 1/2 tbsp olive oil

MODIFICATIONS

F a t : 1 2 g

C a r b s : 4 6 g

DIRECTIONS Preheat oven to 425*F Fillet the chicken, cubed the sweet potatoes, and chop up the broccoli Line a baking sheet with parchment paper In 2 large bowls, toss the chicken and sweet potatoes in their spices and oil.

Place all ingredients on the pan and crack some salt/pepper on he broccoli.

Optional: sprinkle a bit of lemon juice on the broccoli Bake for 30 minutes then check the temperature of the chicken and texture of the potatoes. Make sure the internal temp of the chicken is 165*F and the sweet potatoes are fork-tender.

Weigh and measure the ingredients evenly into 4 containers/plates and enjoy now or later!

FOR MORE CALS: FOR LESS CALS: Weigh up extra chicken for each Take out some of the sweet serving to add more protein potatoes, replace with some extra this meal already has plenty of greens. fibrous carbs.

SERVING SIZES 125g chicken breast, cooked 100g sweet potato 1 cup broccoli

NUTRITIONAL INFO/SERVING C a l s : 3 0 0 P r o t e i n : 4 2 g F a t : 6 g C a r b s : 1 7 g F i b e r : 6 g S u g a r : 6 g S o d i u m : 1 9 5 m g 31

PROTEIN-PACKED MAC'N'CHEESE S e r v i n g s : 4 C a l s : 2 9 5

P r o t e i n : 2 1 g

INGREDIENTS

C a r b s : 2 5 g

DIRECTIONS

4 cups Rotini Chickapea Pasta 4 cups broccoli florets 1.5 cups baby spinach, chopped 1 tbsp organic butter 1 cup unsweetened almond or cashew milk 1 Light Laughing Cow spreadable cheese wedge 1.5 cups reduced-fat shredded cheddar cheese (best to shred it yourself) Salt and pepper to taste

MODIFICATIONS

F a t : 1 1 g

Bring a large pot of water to a boil - add in your pasta and return to a boil and cook for 8 minutes total.

Add in the broccoli at the 4 minute mark, then drain and chop up the broccoli. Set pasta and broccoli aside.

In the same large pot, add in your butter, salt and pepper. Melt the butter, then add in your pasta, broccoli, cheese wedge and shredded cheese.

Once your cheese is melted, add in the spinach and mix it around until all the spinach is wilted.

Split evenly into 4 servings and top with a sprinkle of salt and pepper if you like.

Enjoy!

FOR MORE CALS: FOR LESS CALS: Add 100g of chopped chicken Use half the pasta breast to your serving for added protein

NUTRITIONAL INFO/SERVING C a l s : 2 9 5 P r o t e i n : 2 1 g F a t : 1 1 g C a r b s : 2 5 g F i b e r : 1 0 g S u g a r : 2 g S o d i u m : 8 0 2 m g 32

SWEET + SPICY GROUND TURKEY CHILLI S e r v i n g s : 8 C a l s : 2 3 1

P r o t e i n : 1 8 g

INGREDIENTS

F a t : 5 g

C a r b s : 3 3 g

DIRECTIONS

1 package of extra-lean ground turkey 1 tsp olive oil 1 tbsp mined garlic 1 sweet onion, chopped 2 cups cremini or white mushrooms Liquids: 1 cup low-sodium beef broth 2 large cans crushed tomatoes 1 small can tomato paste Sugar + Spice: 1 pack low sodium chilli powder (Old El Paso) 2 tsp chipotle chilli powder 2 tsp cayenne 3/4 cup coconut sugar Salt and pepper to taste Toppings (Optional): 1 tbsp shredded parm 1 tbsp 0% FF greek yogurt 1 tbsp green onions

In a large frying pan, cook your turkey. Start by adding the oil, minced garlic, mushrooms and onions and cook for about 4 minutes, until the onions are translucent. Then add the ground turkey, it should take about 10 mins to cook through.

Add the turkey, veggies, liquids, and spices to a slow cooker or Instant Pot and cook until you like the taste and smell.

Divide evenly into 8 servings and top with the optional toppings, if you wish!

MODIFICATIONS FOR MORE CALS: Take 1/6 instead of 1/8 of the recipe for your servings.

FOR LESS CALS: Skip or toppings or coconut sugar - but it will be more acidic to taste.

NUTRITIONAL INFO/SERVING C a l s : 2 3 1 P r o t e i n : 1 8 g F a t : 5 g C a r b s : 3 3 g F i b e r : 1 g S u g a r : 2 5 g S o d i u m : 2 7 8 m g D O

N O T

I N C L U D E

T O P P I N G S

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B E

S U R E

T O

T R A C K 33

HEALTHI-ER GOULASH S e r v i n g s : 8 C a l s : 4 2 8

P r o t e i n : 4 0 g

INGREDIENTS

F a t : 1 8 g

C a r b s : 2 6 g

DIRECTIONS

300g Chickapea Elbow Macaroni Pasta 1lb extra-lean ground beef 1 tsp olive oil 1 tbsp mined garlic 1 sweet onion, chopped Liquids: 1 cup low-sodium beef broth 1 16oz can low-sodium diced tomatoes Spices: 2 large cloves garlic, minced 2 teaspoons paprika 1 teaspoon Italian seasoning 1 teaspoon salt ¼ teaspoon ground pepper 1 cup grated parmesan cheese Toppings (optional) salt, pepper, fresh chopped parsley

Bring a large pot of water to a boil. Add your noodles, bring back to a boil and cook from 810 minutes, until Al dente.

In a large frying pan, cook your beef. Start by adding the oil, minced garlic, and onions and cook for about 4 minutes, until the onions are translucent.

Then add the ground beef, it should take about 10 mins to cook through.

Add the beef broth, tomatoes and spices to the pan and mix well.

Lastly, add in the noodles and choose.

Divide evenly into 8 servings and top with the optional toppings, if you wish!

MODIFICATIONS FOR MORE CALS: FOR LESS CALS: Split into 6 instead of 8 servings Skip the cheese.

NUTRITIONAL INFO C a l s : 4 2 8 P r o t e i n : 4 0 g F a t : 1 8 g C a r b s : 2 6 g F i b e r : 5 g S u g a r : 2 g S o d i u m : 3 4 1 m g 34

D E C A D E N T S H A K E S

Like a normal protein shake... only way better. Protein shakes and smoothies are an awesome way to jam a bunch of nutrients into you in one foul swoop - a great option for when you're crunched for time or simply not that hungry. These shake recipes are a mix of lighter and more decadent options. Enjoy them pre or post workout or after dinner for a "treat". Try avoiding the more fat-laden options any less than 1 hour pre-workout and opt for something more protein/carb heavy instead.

35

BLUEBERRY BANANA BLAST

C a l s : 3 4 7

P r o t e i n : 2 6 g

INGREDIENTS

F a t : 1 2 g

C a r b s : 3 4 g

DIRECTIONS

1 scoop vanilla protein 1 cup unsweetened cashew/almond milk 1 cup frozen blueberries 1/2 medium banana 1 tbsp natural PB

Toss it all in a blender and blend until you get the consistency you like Enjoy!

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein - does not change consistency or flavour AT ALL

FOR LESS CALS: Skip the PB or banana Option to just drink the protein shaken with water or nut milk and ice

NUTRITIONAL INFO C a l s : 3 4 7 P r o t e i n : 2 6 g F a t : 1 2 g C a r b s : 3 4 g F i b e r : 7 g S u g a r : 1 8 g S o d i u m : 4 2 1 m g

36

CHOCOLATE CHERRY DREAM C a l s : 2 8 3

P r o t e i n : 2 5 g

INGREDIENTS

F a t : 6 g

C a r b s : 3 5 g

DIRECTIONS

1 scoop chocolate protein 1 cup unsweetened cashew or almond milk 1 cup frozen cherries Optional: top with 2 tbsp cocowhip for a treat

Toss it all in a blender and blend until it has the consistency you like. For more liquid, add water, for more density, add ice.

Top with coco whip if you wish PS this one makes an awesome post-dinner snack/dessert to kill cravings

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein - does not change consistency or flavour AT ALL

FOR LESS CALS: Swap the cherries for blueberries Option to skip any of the fruit or other ingredients and just do the protein shaken with water or nut milk

NUTRITIONAL INFO C a l s : 2 8 3 P r o t e i n : 2 5 g F a t : 6 g C a r b s : 3 5 g F i b e r : 4 g S u g a r : 2 6 g S o d i u m : 2 1 8 m g

37

PEANUT BUTTER CUP SUPREME C a l s : 2 2 3

P r o t e i n : 3 0 g

INGREDIENTS

F a t : 5 g

C a r b s : 1 4 g

DIRECTIONS

1 scoop chocolate protein 1 cup unsweetened cashew or almond milk 1 cup ice 2 tbsp PB2 powdered peanut butter

Toss it all in a blender and blend until it has the consistency you like. For more liquid, add water, for more density, add ice.

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein - does not change consistency or flavour AT ALL

FOR LESS CALS: Option to skip any of the the fruit or other ingredients and just do the protein shaken with water or nut milk

NUTRITIONAL INFO C a l s : 2 2 3 P r o t e i n : 3 0 g F a t : 5 g C a r b s : 1 4 g F i b e r : 2 g S u g a r : 8 g S o d i u m : 3 0 8 m g

38

GREEN MACHINE C a l s : 2 2 4

P r o t e i n : 2 3 g

INGREDIENTS

F a t : 6 g

C a r b s : 2 2 g

DIRECTIONS

1 scoop vanilla protein 1 cup unsweetened cashew or almond milk 1 cup spinach 1/2 frozen banana 1/2 cup ice 1 tbsp matcha powder

Toss it all in a blender and blend until it has the consistency you like. For more liquid, add water, for more density, add ice.

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein - does not change consistency or flavour AT ALL

FOR LESS CALS: Option to skip any of the fruit or other ingredients and just do the protein shaken with water or nut milk

NUTRITIONAL INFO C a l s : 2 2 4 P r o t e i n : 2 3 g F a t : 6 g C a r b s : 2 2 g F i b e r : 4 g S u g a r : 9 g S o d i u m : 4 4 9 m g

39

BANANA NUT CRUNCH C a l s : 3 3 8

P r o t e i n : 2 5 g

INGREDIENTS

F a t : 8 g

C a r b s : 3 4 g

DIRECTIONS

1 scoop vanilla protein 1 cup unsweetened cashew or almond milk 1/2 frozen banana 1/2 cup ice 2 tbsp PC Blue Menu Omega 3 granola (Banana Nut Flavour)

Toss it all in a blender and blend until it has the consistency you like. For more liquid, add water, for more density, add ice.

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein - does not change consistency or flavour AT ALL

FOR LESS CALS: Option to skip any of the fruit or other ingredients and just do the protein shaken with water or nut milk

NUTRITIONAL INFO C a l s : 3 3 8 P r o t e i n : 2 5 g F a t : 8 g C a r b s : 3 4 g F i b e r : 6 g S u g a r : 1 3 g S o d i u m : 3 7 3 m g

40

STRAWBERRIES & CREAM C a l s : 3 0 0

P r o t e i n : 3 7 g

INGREDIENTS

F a t : 2 g

C a r b s : 3 7 g

DIRECTIONS

1 scoop strawberry or vanilla protein 1 cup unsweetened cashew or almond milk 1 cup frozen strawberries 1/2 cup ice 3/4 cup 0% FF greek yogurt 1 tbsp honey

MODIFICATIONS FOR MORE CALS: Add 1/2 cup egg whites for more protein - does not change consistency or flavour AT ALL

Toss it all in a blender and blend until it has the consistency you like. For more liquid, add water, for more density, add ice.

PST. This one is laden with sugar. Albeit, natural sugars, but still. Avoid drinking this one first thing in the morning before you've had any other food or you might find you have more cravings throughout the day.

FOR LESS CALS: Option to skip any of the fruit or other ingredients and just do the protein shaken with water or nut milk

NUTRITIONAL INFO C a l s : 3 0 0 P r o t e i n : 3 7 g F a t : 2 g C a r b s : 3 7 g F i b e r : 4 g S u g a r : 3 1 g S o d i u m : 2 5 0 m g

41

S N A C K H A C K S

Ahhhhhhhh finally, we dig into the good stuff. Don't think I don't know the drill: You buy a meal plan or cookbook, you flip through the recipes, and you start to wonder... but where is all the tasty stuff? What about my sweet tooth? Not to worry, I got you. In this chapter, I will share with you some of my favourite go-to healthy snacks that are simple AND easy to make - because who has time for a food processor, honestly?

Bonus? Some of these recipes can be used as a whole meal replacement, if you wish.

Happy snacking!

42

THE "PRO-CUTERIE" PLATE C a l s : 3 6 6

P r o t e i n : 3 5 g

INGREDIENTS

F a t : 1 7 g

C a r b s : 2 0 g

DIRECTIONS

2 boiled eggs, halved with paprika, salt, pepper to taste 1/2 cup baby carrots 1/2 cup chopped cucumber 2 tbsp hummus 2 slices of Lilydale turkey breast from Costco

Boil + halve the eggs, sprinkle with the spices Chop your veg Put it all on a plate, snap a pic for the gram cause it looks so pretty, and enjoy!

MODIFICATIONS FOR MORE CALS: FOR LESS CALS: Add an extra slice of turkey for SKIP ONE OF THE EGGS OR HALVE added protein THE HUMMUS Swap the hummus for some crackers if eating pre-workout

NUTRITIONAL INFO C a l s : 3 6 6 P r o t e i n : 3 5 g F a t : 1 7 g C a r b s : 2 0 g F i b e r : 5 g S u g a r : 8 g S o d i u m : 8 2 0 m g

43

SPICY AVOCADO + TUNA RICE CAKES C a l s : 2 3 8

P r o t e i n : 1 8 g

INGREDIENTS

F a t : 7 g

C a r b s : 3 1 g

DIRECTIONS

2 organic brown rice cakes (unsalted) 1/2 can tuna 1/4 medium avocado 2 tsp sriracha 1 tsp everything bagel seasoning

In a bowl, mix the avocado and tuna together, add some salt and pepper to taste, if you like Top the rice cakes with the tuna/avocado mixture Add the sriracha and everything bagel seasoning to the top Enjoy!

MODIFICATIONS FOR MORE CALS: If pre-workout, swap the avocado for extra tuna for less fat/added protein

FOR LESS CALS: Halve the recipe and make just one rice cake for a small snack, or both for a larger snack/meal on the go.

NUTRITIONAL INFO C a l s : 2 3 8 P r o t e i n : 1 8 g F a t : 7 g C a r b s : 3 1 g F i b e r : 5 g S u g a r : 0 g S o d i u m : 2 1 3 m g

44

APPLES & CINNAMON WITH PB PROTEIN DIP C a l s : 3 1 0

P r o t e i n : 3 4 g

INGREDIENTS

F a t : 3 g

C a r b s : 4 1 g

DIRECTIONS

1 large apple cut into slices + dusted with cinnamon For the dip: 3/4 cup greek yogurt 1/2 scoop vanilla or PB protein 2 tbsp PB2 powdered PB

Chop up the apple and coat it with cinnamon In a small bowl, combine the ingredients for the dip Dunk and enjoy!

MODIFICATIONS FOR MORE CALS: If pre-workout, this meal is perfect as it is. However, if you're trying to add more protein, just drink the other half of your scoop of protein

FOR less CALS: Eat only half of the apple, or halve the dip recipe if you protein is not lacking

NUTRITIONAL INFO C a l s : 3 1 0 P r o t e i n : 3 4 g F a t : 3 g C a r b s : 4 1 g F i b e r : 7 g S u g a r : 3 0 g S o d i u m : 2 4 2 m g

45

PB&J RICE CAKE

C a l s : 2 4 0

P r o t e i n : 6 g

INGREDIENTS

F a t : 9 g

C a r b s : 3 7 g

DIRECTIONS

1 brown rice cake (unsalted) 1 tbsp natural PB 2 tsp reduced-sugar jam of choice

I won't bore you with directions for this one. You've got this!

MODIFICATIONS FOR MORE CALS: Swap the jam for banana for added fibre and volume Double the recipe to make 2

FOR LESS CALS: Skip the jam Swap the natural PB for PB2 powdered PB

NUTRITIONAL INFO C a l s : 2 4 0 P r o t e i n : 6 g F a t : 9 g C a r b s : 3 7 g F i b e r : 3 g S u g a r : 5 g S o d i u m : 1 1 3 m g

46

BLUEBERRY PROTEIN RICE CAKE CEREAL* C a l s : 2 8 0

P r o t e i n : 1 7 g

INGREDIENTS

F a t : 1 1 g

C a r b s : 3 2 g

DIRECTIONS

2 brown rice cakes, crumbled up 1 scoop vanilla protein 1 tbsp hemp hearts 2 cup unsweetened cashew or almond milk

In a large bowl, combine the nut milk, protein and hemp hearts Add in your crumbled rice cakes and you've got yourself some tasty cereal!

PS - a dash of cinnamon on top of this does not suck!

MODIFICATIONS FOR MORE CALS: Add one more rice cake if you need more carbs Add some natural PB if you need fats

FOR LESS CALS: Skip the hemp hearts Skip the rice cakes and drink a protein shake if need be

NUTRITIONAL INFO C a l s : 2 8 0 P r o t e i n : 1 7 g F a t : 1 1 g C a r b s : 3 2 g F i b e r : 4 g S u g a r : 0 g S o d i u m : 4 9 0 m g This was not my idea - Matt + Jodii Fox showed me this one and I got hooked. It is so good.

47

BANANA SUSHI C a l s : 2 5 0

P r o t e i n : 7 g

INGREDIENTS

F a t : 1 6 g

C a r b s : 2 4 g

DIRECTIONS

1 medium banana, sliced 1 tbsp melted PB - natural stuff just doesn't melt the same but you can try Toppings: 1 tbsp shredded unsweetened coconut 1/2 tbsp hemp hearts 1/2 tbsp chia seeds

Slice up the banana Melt the PB in the microwave for approx 10sec.. don't accidentally cook it Drizzle the PB on top of the sliced banana Top with the toppings and enjoy!

MODIFICATIONS FOR MORE CALS: Drink a scoop of protein with this snack

FOR LESS CALS: Skip the toppings if you want to be boring :)

NUTRITIONAL INFO C a l s : 2 5 0 P r o t e i n : 7 g F a t : 1 6 g C a r b s : 2 4 g F i b e r : 6 g S u g a r : 1 1 g S o d i u m : 6 4 m g

48

STRAIGHT-UP PROTEIN + A BANANA C a l s : 2 5 0

P r o t e i n : 7 g

INGREDIENTS

F a t : 1 6 g

C a r b s : 2 4 g

DIRECTIONS

For the shake: 1 scoop of protein of your choice - try to keep it vegan!

1 cup unsweetened cashew or almond milk 1/2 cup ice 1 medium banana

Shake up the shake in a shaker cup - or blend - up to you!

Eat the banana or blend it into the shake.

This makes a PERFECT pre- or post- workout meal and can be consumed up to 20 minutes before training.

MODIFICATIONS FOR MORE CALS: See the decadent shakes section for added ingredient options

FOR less CALS: Skip the banana if it's not a training day, otherwise leave it as is

NUTRITIONAL INFO C a l s : 2 5 0 P r o t e i n : 7 g F a t : 1 6 g C a r b s : 2 4 g F i b e r : 6 g S u g a r : 1 1 g S o d i u m : 6 4 m g

49

PROTEIN BARS I n

a

p i n c h ?

h e r e a r e s o m e o f m y b a r s t o g r a b a n d g o !

f a v o u r i t e

Ideally, we would always be eating "real", whole foods. However, life happens, so here's some of my favourite bars to keep handy for when I'm starving and in a pinch.

Things to pay attention to when selecting a bar: Count Ingredients. - less is more Identify the Location of Ingredients - if sugar is the number one ingredient....no.

Look for Whole Foods.

Scan for Sugar Alcohols/Artificial Sweeteners.

Protein – 10 g or more per serving.

Fibre – 4 grams or more per serving.

Sugar – 8 grams or less per serving.

Calories – Aim for around 200.

50