Recipe Ideas (Feel free to add your own)

Protein/Fat Meal Combos:





-Roasted Chicken and Almonds-

Chicken (cut up in small pieces)

Almonds

Parmesan cheese

Real bacon bits

Add your favorite Carb-free sauce/seasonings/dressings



-Chicken, Egg or Tuna Salad-

Tuna or Chicken Breasts or Hard Boiled Eggs

Real Mayonnaise

Salt/Pepper



-Ground Meat/Turkey Lettuce Wraps-

85% or higher lean ground meat or Turkey ground meat

Bacon bits

Soy or Terakyi Lite

Romaine lettuce wraps (optional)



-Scrambled Eggs-

Egg yolk (Limit to 2 per day)

Egg whites

Cheese

Turkey sausage links

Real bacon bits



-Creamsicle Flavored Protein Shake-

Protein shake (Orange Flavored)

Hood Carb Countdown skim milk

Flax seed oil/olive oil (tasteless!) or Almonds/Macadamias/Natural peanut butter/Almond Butter



-Steak Dinner-

Lean cut steak (top round, sirloin ,tenderloin etc)

Mushrooms/Red Peppers/Onions

Broccoli



For best results, we recommend cooking the meat in a cast iron skillet on low-medium heat for 20-25 minutes.







-Muffins-

Ketogenics or Atkins chocolate chip/blueberry/banana nut Low Carb Muffin Mix

Olive oil

Eggs



-Chicken Caesar Salad-

Salad with Chicken

Caesar dressing

Real bacon bits

Almonds

Parmesan cheese



-Tossed Chicken Salad-

Cucumber

Red Tomatoes

Green Peppers

Chicken Strips

Italian Dressing

Egg Whites

Bacon Bits



-Pork Chops-

Pork Chops

Veggies – broccoli, asparagus, greens, etc

Mushrooms

Red Peppers



-Quesadillas-

Chicken or Beef Quesadillas

La Tortilla Lo Carb Wrap

Shredded Cheese

Sour Cream

Mushrooms/Red Peppers/Onions



-Breakfast Burritos-

Scrambled Eggs

Peppers/Mushrooms/Onions

La Tortilla Lo Carb Wrap

Ketchup/ Hot sauce/ Low Carb sauces, etc

Sour Cream



-Swordfish/Tuna Peperonata-

Swordfish or Tuna Steaks

Olive Oil

Bell Peppers - red, yellow, and orange



-Chicken Wings-

Baked Chicken Wings (without breading)

Blue cheese (use sparingly)



-Chicken Cheese Steak-

Thinly Sliced Chicken Steak-ums

Cheese

La Tortilla Lo Carb Wrap

Mushrooms/Red Peppers/Onions



-Choc/Vanilla Pudding-

Sugar-free pudding

Low Carb Skim Milk

Scoop of Protein Powder

*optional: add sugar-free whipped cream and fruit*

Almonds on the Side



-Chicken Saltimbocca-

2 tablespoons fresh lemon juice

1 tablespoon olive oil

8 chicken cutlets or skinless, boneless chicken-breast halves with tenderloins removed (2 pounds)

24 large fresh sage leaves

8 thin slices prosciutto (4 ounces)



Directions:

1.) Lightly grease grill. In large bowl, with fork, mix lemon juice and olive oil. Add chicken and toss to coat.

2.) Lay 3 sage leaves on each chicken cutlet. Wrap a slice of prosciutto around each cutlet. Grill cutlets 8 minutes, turning once, until juices run clear when thickest part is pierced with tip of knife. Arrange chicken on platter.



-Italian Chicken-

Chicken Breast halves

Dry Italian salad dressing mix

Chicken broth



-Strawberries and Pecan Chicken Salad-

Romaine Lettuce

Fresh Strawberries

Pecans

Salad Dressing

Chicken

Bacon Bits



-Italian Pork Chops-

Spiced Pork Chops

Italian salad dressing



-Mounds Candy Bar Protein Shake-

1 scoop of chocolate whey protein

1 cup of Hood Carb Countdown Chocolate Milk

6 almonds

1 tsp of coconut

splenda

½ tsp of almond extract

1 cup of ice



Directions:

Combine all ingredients into blender except for the almonds. Process almonds and then add to shake. 1 serving equals 37 grams of protein, 19 grams of fat, and only 6 grams of carbs.



-Reese’s Peanut Butter Cup Protein Shake-

1 cup of Hood Carb Countdown Chocolate Milk

½ cup of cottage cheese

2 tbsp of peanut butter

1.5 cup ice

Splenda



-Pecan crusted Salmon-

Salmon Fillet

Pecan meal

Raw Spinach

Olive Oil

Smart Balance Spread (0 calories)

Salt/Pepper



Directions:

1.) Process pecans in a blender. Mix in a small bowl with 2 tsp of olive oil. Then coat top of salmon. Add salt and pepper.

2.) Cook on 400- degrees F for 12 minutes. Complete with spinach on side or top.



-Savory Pork Roast-

Pork loin roast

Dried minced onion

Soy sauce

Crushed dried bay leaves

Garlic powder



-Meatballs-

1 lb of 85% or higher lean ground meat or Turkey ground meat

4 chopped garlic cloves

1 chopped onion

1 beaten egg

Salt/Pepper







-Coconut Curried Chicken-

1 lb boneless chicken breasts

2 Tbsp curry Powder

½ c canned light coconut milk

1 Tbsp canned tomato paste

2 tsp vegetable oil

chopped garlic, onion, ginger, cayenne pepper, salt



Directions:

1.) Stir cooked chicken with oil in microwave dish. Stir spices. Nuke for 3-5 mins.

2.) Put chicken on separate dish and mix with coconut milk and tomato paste. Mix thoroughly and heat for 10-12 minutes.



-BLT Dip-

1 cup of mayo

8 oz. sour cream

¾ cup of real crumbled bacon bits

1 cup of finely chopped tomatoes

-serve with chicken, seafood or other meat for a good and healthy protein/fat combo







Protein/Carbs Meal Combos:



-Flavored Oatmeal-

Rolled Oats with Atkins sugar-free chocolate syrup

Cinnamon/Sugar-free brown sugar

Protein Shake or add protein scoop after oats are cooled

Fruit (berries)



-Sweet Potato Casserole and Chicken-

Mashed Yams topped slenda & cinnamon

Lean meat - Chicken breast or Fat-free Turkey Breast

Veggies



-Protein Pancakes-

Egg Whites

Cinnamon/splenda

Sugar-free Syrup

Fruit

Cottage Cheese or Protein powder (optional)



Directions:

1.) Lightly grease grill. In a large bowl, mix egg whites, oats, cinnamon, and splenda

2.) Pour desired sized pancake mixture into pan and cook until lightly brown on both sides. Add sugar-free syrup and fresh fruit on top of pancakes.





-Tuna Melt-

Tuna

Fat-free mayo (Smart Beat)

Multi-grain bread

Fat-free cheese



-Chicken Cacciatore-

Chicken Breasts

Homemade Spaghetti Sauce (meatless)

Minced garlic

Whole Wheat Pasta

Parmesan cheese



-Apple Flavored Bran Porridge-

Oat Bran

Wheat Bran

Unsweetened Apple Sauce

Vanilla Whey Protein

Cinnamon

Splenda



Directions:

1.) Combine oat bran, wheat bran, cinnamon, and water (or low-carb milk) in a bowl

2.) Microwave for 30 seconds and then add applesauce, splenda, and protein powder



-Chocolate Chip Cookie Dough Protein Bar- (post workout meal only)

6 scoops vanilla whey protein

1 cup of dextrose

1 cup of maltodextrin

¼ cup of malt-sweetened chocolate chips

½ cup of puffed rice cereal

½ of splenda

½ tsp vanilla extract

½ tsp butter salt

½ cup of water



Directions:

1.) Combine dextrose, maltodextrin, chocolate chips, splenda, and butter salt. Mix completely, add water and vanilla extract. Press puffed rice into top of dough.

2.) Spray baking dish with Pam. Bake at 350-degrees F for 15 minutes. Makes 6 servings.



-Rice Pudding- (post workout meal only)

1 cup of Basmati Rice

2 cups of Hood Carb Countdown Skim Milk

2 scoops of Vanilla Protein

2 tsp’s of sugar-free instant Jell-O Vanilla Pudding







-Cottage Cheese and Bagel-

Cottage Cheese (optional: mix with protein powder)

Fruit (strawberries, peaches, etc)

Whole-grain bagel

Sugar-free jam



-Eggs and Potatoes-

Scrambled Egg Whites

Red Potatoes

Ketchup

-suggestion: mash together in a bowl



-Breakfast Sandwich-

Multi-grain Bread/bagel

Egg Whites

Fat-free Cheese

Ketchup



-Moroccan Style Chicken-

Grilled Chicken Breast, cubed

Whole Wheat Couscous

Chicken Broth

Sun-Dried Tomatoes

Chopped Tomatoes

Chopped Onions, Garlic

Green Peas

Spices: bay leaf, cardomon, cinnamon, chili powder, salt, turmeric powder



Directions:

1.) Cook chopped garlic, onions, and tomatoes in a nonstick pan. Then add in broth and spices.

2.) Slowly stir chicken, sun-dried tomatoes and peas. Then add in the couscous.



-Chicken/Shrimp Stir Fry-

Chicken or Shrimp

Brown/White Rice

Veggies

Soy/Terakyi Lite/Ginger Sauce/No Carb Italian Salad Dressing



-Cream of Wheat Special-

Cream of wheat

Fruit

Egg Whites

Protein Shake



-Cereal-( post workout meal only)

Kashi Go Lean Cereal/All Bran Cereals

Hood Carb Countdown Skim Milk





-Chicken and Rice/Couscous Casserole -

Cream of celery soup, condensed

Sliced mushrooms

Long-grain, converted rice

Chicken breasts (cooked and cubed)

Dry onion soup mix



Directions:

1.) Combine soup, mushrooms and rice in greased pan.

2.) Place chicken on top of mixture and sprinkle with onion soup mix. Bake in oven 15-30 mins.



-Chicken Cacciatore-

Chicken Breasts

Homemade Spaghetti Sauce

Minced garlic

Whole Wheat Pasta

Parmesan cheese



-Chicken Cheese Steak-

Thinly Sliced Chicken Steak-ums

Multi-grain bagel/Multi-grain bread

Fat-free cheese

Lettuce/Tomato/Ketchup/Onions



-Apple Cinnamon Post Workout Shake-

Vanilla Whey Protein

Applesauce, unsweetened

Cinnamon

Wheat Germ

Honey

Crushed Ice

















Total estimated prep time: Varies by meal; All meals take less than 10 minutes to prep


Note: estimated prep time does not include cooking time.
All foods should be baked, steamed, broiled, microwaved, or boiled when applicable. All meats should be skinless and drained of fat. We also highly recommend cooking 2-3 days worth of meals every 2-3 days for the purposes of cutting down on meal preparation time and avoid food spoiling.



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www.fitnessblueprints.com
www.allsportsnutrition.com

great post bruh, well needed for i have run out of ideas