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INGREDIENTS
1/4 cup oatmeal
8 egg whites
1/2 scoop (15 g) chocolate protein powder
2 Tbsp pure cocoa powder
1 tsp Splenda®
1 Tbsp flax oil
1 cup frozen blueberries
1/4 cup water
DIRECTIONS
1...
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INGREDIENTS
2 handfuls kale leaves
1 teaspoon cayenne pepper
Cooking spray
Sea saltDIRECTIONS
1. Preheat oven to 350°F.
2. Arrange kale on a nonstick baking sheet.
3. Very lightly coat kale...
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Apple mustard pork tenderloin
INGREDIENTS
1 lb. pork tenderloin
1/4 cup apple cider vinegar
2 Tbsp unsweetened applesauce
1 clove garlic
2 tsp soy sauce
1 tsp grated ginger
2 tsp Dijon...
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Mini Muscle meat loaves
INGREDIENTS
2 lb. extra-lean ground beef (or any lean red meat)
1 diced onion
1 tsp garlic powder
1 cup oatmeal
1 whole egg
.5 cup fresh parsley
.25 cup low-fat...
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By: Dave Ruel
Makes 4 servings
INGREDIENTS
1 Tbsp lemon juice
½ tsp rosemary, crumbled
4 tsp olive oil
4 × 6-oz. salmon steaks
Pepper, to taste
DIRECTIONS
1. Combine all ingredients, except...
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The Best Homemade Protein Bars in the World
Makes 5 bars
Ingredients
8 scoops chocolate protein powder
1 cup oatmeal
⅓ cup natural peanut butter
3 Tbsp honey
½ cup 1% milk
3...
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Post-Workout Muscle Berry Blast
Makes 1 shake
Ingredients
2 scoops vanilla whey protein
1½ cup frozen berries mix (e.g., strawberries, raspberries, blueberries, blackberries)
4 Tbsp fat-...
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Chicken Pizza
Makes 1 pizza
Ingredients
6 oz. diced chicken breasts
2 Tbsp Perfect Spaghetti Sauce or any healthy commercial spaghetti sauce
⅓ cup low-fat mozzarella
1 whole wheat pita...
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The Perfect Spaghetti Sauce
Makes 6 cups
Ingredients
1 tbsp olive oil
2 cups sliced mushrooms
1 cup red or green peppers, chopped
1 cup onions, minced
15 oz. can crushed tomatoes...
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Dave’s Blueberry Anabolic Oatmeal
Makes 1 serving
Ingredients
¾ cup oatmeal
8 egg whites
½ scoop (15 g) chocolate protein powder
2 Tbsp pure cocoa powder
1 tsp splenda
1 Tbsp...