Post Workout Mush
Ingredients:
½ cup whipped cottage cheese
2 cups fat free/ sugar free yogurt
1 scoop vanilla protein powder
1 sliced banana
½ cup fresh or frozen raspberries
½ cup All Bran or Fiber One cereal
Instructions:
An hour after finishing your postworkout shake, you should consume a meal
containing a 1:2 ratio of protein to carbs, with limited fat. This meal is a perfect
combination to meet those requirements. Simply use a spoon to mash and mix all
the ingredients together.

Meat, Beans & Rice
Ingredients:
1 package 93% lean ground beef
1 can red kidney beans
1 jar of tomato sauce
2 cups brown rice
Instructions:
Sauté 1 package lean ground beef.
Mix in 1 can red kidney beans and tomato sauce of your choice.
Continue to sauté all three ingredients for another 15.30 minutes.
Boil 2 cups brown rice.
Mix all ingredients together and chow down.

Deadlift Day Dessert

After a hard deadlift workout, you.re bound to be hungry. Follow up your dinner with
this delicious, protein-packed dessert.
Ingredients:
2 scoops protein powder
1 package instant, sugar-free chocolate pudding
16 oz skim milk
2 tbsp natural peanut butter
3.5 crushed graham crakers
Instructions:
Combine all ingredients except graham crackers in bowl with electric mixer.
Place bowl in refrigerator for 20-30 minutes.
Take bowl out and crumble graham crackers into mixture.
Stir graham crackers in and serve.


The Quentarene
Ingredients:
1 package 99% lean ground turkey
1 jar marinara sauce
1 cup shredded low fat mozzarella
½ pound whole wheat pasta
Instructions:
Sauté turkey in a pan while stirring constantly.
When turkey is fully cooked, add in a jar of your favorite marinara sauce.
Boil ½ pound of whole wheat pasta while letting turkey and sauce continue to
sauté for another 15-30 minutes.
Add shredded mozzarella to turkey just before serving and mix it all in until it
melts completely.
Drain pasta and pour turkey, sauce and cheese over it.

.Roscoe.s. My Way
The famous L.A. soul food restaurant, Roscoe.s Chicken and Waffles, inspired this
one.
Ingredients:
1 chicken breast
½ cup diced onions
½ cup diced peppers
½ cup diced tomatoes
5 egg whites, 3 yolks
½ cup shredded low fat cheese
Whole grain or flax seed waffles
Sugar free syrup
Instructions:
Grill chicken breast with salt and pepper.
When finished, dice into tiny pieces.
Sauté onions, peppers and tomatoes in a pan.
Pour eggs into another pan.
When eggs begin to cook and are getting ready to flip into an omelet, pour in
the chicken, onions, peppers, tomatoes and cheese.
Gently flip half the omelet on to the other half.
Cook for a minute or two and then flip and cook on the other side.
Pop two waffles in the toaster.
Serve and enjoy your omelet with a side of waffles and sugar free syrup.

Protein & Oatmeal Pancakes
Ingredients:
1 cup rolled oats
1 cup skim milk
5 egg whites, 2 yolks
2 scoops chocolate protein powder
Cinnamon to taste
Sliced bananas or berries (optional)
Instructions
Cook 1 cup oatmeal in skim milk on stove or in microwave.
Mix in 5 egg whites with 2 yolks and 2 scoops of chocolate protein powder
and as much cinnamon as you like.
Add sliced bananas or berries if desired.
Heat a frying pan and coat with fat-free cooking spray.
Scoop oatmeal mixture into pan and fry into pancakes for 2.3 minutes per
side.
If your pancakes need to be sweeter you can add some stevia to your mixture
before you cook them.
These can be eaten plain and washed down with some skim milk or you
could use some sugar free syrup to top them off.

Breakfast Burritos
Ingredients:
6 egg whites, 3 yolks
¼ cup chopped onions (you can use frozen onions in a bag)
½ cup diced bell peppers
2 tablespoons salsa
Whole wheat burrito
Instructions:
Sauté onions and peppers in a pan.
Add in 5 egg whites and 3 whole eggs.
Scramble together while adding in some salt and red pepper.
Simultaneously heat a whole wheat burrito in the oven for five minutes.
When the eggs are finished, top with 2 tablespoons of salsa, pour onto the
hot burrito, wrap up and enjoy.

Chicken, Beans, & Rice
Ingredients:
1 cup brown rice
1 can chicken breast in water
½ cup red kidney beans
1 cup marinara sauce
Instructions:
Boil one cup of brown rice in water.
Open one can of chicken breast in water and shred into a bowl. .
After the rice is cooked, add a half cup of red kidney beans to the pot
Add marinara sauce and chicken and let it simmer on low for five minutes
before serving.
Top with a tablespoon or two of parmesan cheese if desired.