Introduction | 6 |
Chapter 1 Pre-Workout | 28 |
Breakfast | 30 |
Chocolate Mint Smoothie Bowl | 30 |
Mexican-Style Egg Frittata | 32 |
Zesty Salmon Power Bowl | 33 |
Full English Breakfast Quesadilla | 34 |
Fuel-Up Breakfast Burger | 36 |
Vanilla Protein Pudding | 37 |
Lunch | 38 |
Pork San Choi Bao | 39 |
Warm Steak Salad | 40 |
Ham and Egg Cups | 41 |
Chicken and Avocado Lettuce Wraps | 42 |
Egg Salad Wrap | 43 |
Teriyaki Salmon and Bok Choy | 44 |
Chicken and Sweet Corn Soup | 46 |
Dinner | 47 |
Italian Meatballs | 47 |
Creamy Tuscan Chicken | 49 |
Chicken Shish Taouk Skewers | 50 |
Stuffed Cabbage Rolls | 52 |
Tuna Casserole | 53 |
Grilled Shrimp and Zucchini Salad | 54 |
Snacks | 56 |
Salmon and Cucumber Canapes | 57 |
Greek Yogurt and Berries | 58 |
Protein Bento Box | 59 |
Blueberry and Zucchini Muffins | 60 |
Chewy Fig Protein Bar | 62 |
Sides & Salads | 63 |
Chop-Chop Salad | 63 |
Red Cabbage Slaw | 64 |
Sautéed Green Beans and Mushrooms | 65 |
Cheesy Broccoli Poppers | 66 |
Stuffed Mushrooms | 69 |
Chapter 2 Post-Workout | 70 |
Breakfast | 72 |
Apricot Breakfast Bake | 72 |
Banana Protein Pancakes | 74 |
Cherry Chocolate Masa Bowl | 75 |
New York Deli Breakfast Burrito | 76 |
Japanese-Style Egg and Rice | 79 |
Savory Oatmeal with a Poached Egg | 80 |
Lunch | 81 |
Sweet Potato and Turkey Quinoa Bowl | 81 |
Shakshuka (Eggs Poached in Tomato Sauce) | 82 |
Crispy Shrimp Rice Paper Rolls | 85 |
BLT Pasta Salad | 86 |
Tuna and Mayo Topped Baked Potato | 87 |
Taco Nachos with Safsa | 88 |
Dinner | 91 |
Chicken Enchiladas | 91 |
Red Thai Curry with Shrimp | 92 |
Salmon Sushi Bake | 94 |
Chili Con Came | 95 |
One Pan Moroccan Potato Hash | 97 |
Beef and Rice Stuffed Peppers | 98 |
Snacks | 100 |
Sweet Potato Avocado Boats | 101 |
Rice Cakes 3 Ways | 102 |
No-Bake Protein Bar | 103 |
Cinnamon Apple with Nut Butter | 104 |
Pesto Deviled Eggs | 105 |
Sides | 106 |
Herbed Latkes | 106 |
Mushroom Pearl Couscous | 108 |
Sweet Potato Fries | 109 |
Bone Broth Rice | 110 |
Drinks and Smoothies | 111 |
Peanut Butter Banana Smoothie | 111 |
Green Goddess Smoothie | 112 |
Strawberry Oatmeal Smoothie | 114 |
Electrolyte Replenisher | 115 |
Chocolate Malt Collagen Shake | 116 |
Sweet Treats | 117 |
Protein Brownies | 117 |
Coconut Energy Balls | 118 |
Honey Puffed Rice Bars | 120 |
Protein-Packed Chocolate Pudding | 121 |
Frozen Yogurt Bites | 123 |
Chapter 3 Rest Days | 124 |
Breakfast | 126 |
Grain-Free Porridge | 126 |
Avo Egg Smash | 127 |
Salmon and Cream Cheese Sushi | 128 |
Egg and Feta Muffins | 129 |
Grain-Free Granola | 130 |
Blueberry Breakfast Bake | 131 |
Lunch | 132 |
Shrimp-Stuffed Avocado | 132 |
Mushroom and Bacon Soup | 135 |
Salmon and Cream Cheese Crepes | 136 |
Zucchini Fritters with Fried Eggs | 137 |
Mini Salmon Broccoli Quiche | 138 |
Cheesy Chicken Patties | 139 |
Baked Spinach and Feta Tortilla | 140 |
Dinner | 141 |
Pork Egg Roll in a Bowl | 141 |
Veggie Buddha Bowl | 142 |
Butter Chicken with Cauliflower Rice | 145 |
Turkey Stuffed Peppers | 146 |
Sweet and Sour Beef | 147 |
Zucchini and Prosciutto "No Pasta" Lasagna | 148 |
Pesto and Mozzarella Stuffed Chicken | 149 |
Snacks | 150 |
Cauliflower Falafel and Tahini Dip | 151 |
Cheesy Bacon Fat Bomb | 152 |
Cottage Cheese and Avocado Bowl | 153 |
Spaghetti Squash Pizza Nests | 154 |
Sweet Treats | 156 |
Nut Butter Buckeyes | 156 |
Crepes with Berries and Cream | 158 |
ANZAC Biscuits | 159 |
Baklava Bites | 160 |
Peanut Butter Banana Muffins | 162 |
Drinks | 163 |
Sugar-Free Hot Chocolate, | 163 |
Sweet 'n Salty Fat Tea Latte | 165 |
Healing Bone Broth | 166 |
Adrenal Support Cocktail | 167 |
Berry Collagen Shake | 168 |
Notes | 169 |
Acknowledgments | 170 |
About the Author | 171 |
Index | 172 |