101 Warrior Recipes PDF

101 Warrior Recipes Page 1
TAC-Food: 101 Warrior
TAC-Food: 101 Warrior Recipes Copyright 2010 TACFIT Commando. All rights reserved. Important: You may PRINT one copy of this manual for personal use (you have our full permission). Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited to) any injuries or damages arising out of any persons attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise programs.
TACFIT is a registered mark of Sconik International, LLC. Clubbell, Intu-Flow, and Circular Strength Training are registered trademarks of RMAX.tv Productions.
The TACFIT 4-Day Diet

This collection of healthy recipes is meant to support the TACFIT 4-Day Diet, which you received as part of your TACFIT Commando Deployment Kit. Please read the entire TACFIT 4-Day Diet document before you begin following this eating plan. The bottom of each recipe page has been marked with an indicator to help you see at a glance which day of the Diet a particular meal ts into. Use it to help plan your nutrition ahead, so you can be more prepared than the challenges you face. Thanks very much to our colleagues who donated some of their favorite healthy recipes for use in this book: Mike Truth About Abs Geary, Dave The Muscle Cook Ruel, the guys from Primal Blueprint, Isabel and team at The Diet Solution, Sean Barker, Jim Romig and the Wolf Pack, and Bodyweightcoach.com.
Pitza
This is a personal pizza on pita bread. Clever name eh? 1) Evenly spread hummus, olive oil, and crushed garlic on pita. 2) Spread out cheeses and throw veggies on top of that. 3) Season and the toss in oven at 350 F for 10-14 minutes.
Ingredients: a (I like 1 Whole wheat pit Food For Life) tomato 2 Tbs. sun-dried hummus garlic 1/4 Tsp. crushed (extra 1/4 Tsp. olive oil g) virgin, rst cold pressin dded 1/4 Cup both shre d mozzarella and crumble feta opped 1/4 Cup nely ch s, red onions, bell pepper and tomatoes oregano, A few shakes of , basil, parsley, marjoram black pepper, garlic powder, and onion powder
Enjoy!
Use This Recipe On The Following TAC-Food Diet Days ! Carb Load Protein+ Cleanse ! Balance
Masala Curry Egg Scramble

1) Heat coconut oil in pan over medium heat. 2) Add garlic, onions, peppers, and tomatoes. 3) Mix about and saut for 3-5 minutes. 4) Meanwhile, beat eggs and seasoning together.
Ingredients: ion 1 Cup chopped on ped 1/2 Cup both chop bell peppers and tomatoes ed 1/2 Cup both cook quinoa and lentils ch an Handful of spina arugula 4 Eggs 1 Tsp. garlic d
5) Add lentils, quinoa, and greens into pan, cook for 1-2 minutes then add eggs. 6) Scramble in pan and let cook 3-5 minutes. Enjoy!
coconut 1 Tsp. extra virgin oil 1Tsp. each garam in masala, curry, and cum nder 1/2 Tsp. both coria and turmeric
Use This Recipe On The Following TAC-Food Diet Days Carb Load ! Protein+ Cleanse ! Balance
Brain Food Breakfast

This is a great way to start your day. If you are pressed for time and want a quick meal, it doesnt get much easier than this huevos rancheros inspired breakfast. 1) Spread beans on bread and sprinkle cheese on top. 2) Place in Toaster oven bean/cheese side up and toast to your preference. 3) Simultaneously heat olive oil in pan over medium heat and fry eggs topping with spices to taste.
Ingredients: 4:9 2 Slices Ezekiel Sprouted Grain Bread Refried 1/2 Cup Low Fat Black or Pinto Beans 3 Organic 2 Large Omega! Eggs ive Oil 1/2 Tablespoon Ol Pepper 1 Oz. Shredded Jack Cheese 2 Tbs. Salsa wder, Paprika, Chili Po Cayenne Pepper, Garlic Powder, Onion Powder (to taste)
4) Assemble by placing eggs on top of toast and topping off with salsa. Enjoy!
Wolfs Lean Oats

1) Put oats in a bowl and pour a bit of boiling water on it (depending on how thick or runny you want it). 2) Let sit for two minutes. 3) Mix in nut butter, honey, and cinnamon, mix well. 4) Add in Flax, wheat germ, and yoghurt mix again.
Ingredients: hot 1/4 Cups oat bran el cut ste cereal (oat meal, too, oats, and others work but oat bran is high in ber and protein) w 2 Tbs. ground ra axseed t germ 2 Tbs. raw whea tter 1 Tbs raw nut bu ew) (almond, peanut, cash or agave 1 tsp raw honey nectar t organic 1/2 Cup Whole fa yoghurt al Handful of season berries, apple slices, or banana (dates can be good too, but use sparingly) on A dash of cinnam
5) Top with fruit and enjoy!
Use This Recipe On The Following TAC-Food Diet Days ! Carb Load Protein+ Cleanse Balance
Fried Rice Scramble

1) Warm sesame oil over a medium heat in a cast iron skillet or frying pan. 2) While pan is warming, crack eggs into a bowl and mix in seasonings, and beat until fully scrambled. 3) Add in garlic and veggies into pan (except for cabbage) and let cook for about 3-5 minutes. Add in rice, cabbage, Bragg (soy sauce), stir about and cook for another minute.
Ingredients: ion 1 Cup chopped on 1 Cup chopped or shredded cabbage bell 1/2 Cup chopped pepper ms 1/2 Cup mushroo celery 1/2 Cup chopped own rice 1 Cup cooked br (or quinoa is a great option) 4 Eggs crushed 1 tsp. minced or garlic aminos 2 tsp. Bragg liquid e or low sodium soy sauc ed oil 2 Tbs. sesame se ered 1/2 tsp each powd , garlic, powdered onion ili ginger, black pepper, ch powder, and anise
4) Pour in seasoned, beaten eggs and scramble and cook as needed. Makes two lean, hearty servings or three small servings. Enjoy!
Mediterranean Egg Scramble

1) Warm oil and garlic in a pan over a medium ame. 2) Add in onion, peppers, and zucchini and saut for 3-5 minutes, stirring frequently. 3) Meanwhile, beat eggs and spices in a bowl. 4) Add eggs to veggies, cook and scramble for another 3-5 minutes. 5) Remove eggs from pan, garnish with tomatoes and feta cheese, and serve.
Ingredients: 4 Eggs ions 1 Cup chopped on bell 1/2 Cup chopped peppers zucchini 1/2 Cup chopped 1/2 Cup chopped tomatoes xtra 1 Tbs. olive oil (e g virgin, rst cold pressin preferred) feta 1/2 cup crumbled cheese minced 1 tsp. crushed or garlic ano, A few shakes oreg , sil ba parsley, thyme, marjoram, garlic, and onion pepper Pinch of salt and
Moroccan Chicken Casserole

1) Preheat oven to 375. 2) The base of the casserole is cauliower grated into a rice-like texture. Chop the head of cauliower into small pieces. Push the pieces through a food processor using the grating blade. Spread the grated cauliower out in a 9#13 rectangular baking pan. 3) Salt and pepper the chicken. Melt 1 tablespoon of butter in a deep pan over high heat. Add the chicken, browning well, about 3-5 minutes a side. 4) Remove the chicken from the hot pan and set aside. Turn heat down to medium and add onion, ginger, garlic and carrots. Cook until the onions are soft. Add remaining tablespoon of butter and all spices. Stir well. 5) Add red pepper, the can of tomatoes, minced parsley or cilantro and salt. Return the chicken to the pot and simmer for 3-5 minutes. 6) Pour the chicken mixture over the cauliower and mix really well, so the cauliower is completely covered by the sauce. Slice a lemon into thin slices and lay on top of the casserole. Cover the pan with tin foil and bake for 35 minutes. Remove the tinfoil and cook for 25 minutes more. 7) Garnish with more fresh parsley or cilantro before serving.
Ingredients: r 1 head cauliowe en ick 2-3 pounds of ch tter 2 tablespoons bu ped op 1 onion, nely ch ger root, 2 tablespoons gin ed nely chopped or grat ely 2 garlic cloves, n chopped and 3 carrots, peeled sliced in 2 teaspoons cum ika 1 teaspoon papr nder 1 teaspoon coria eric $ teaspoon turm mon $ teaspoon cinna ional pt % tsp cayenne (o the other spices will already add a bit of so spiciness to the dish, if e nn ye only add the ca you want a really spicy dish) t into thin 1 red pepper, cu strips diced 28-ounce can of ) t tomatoes (do no drain rsley or $ cup minced pa cilantro 2 tsp salt 1 lemon
Courtesy of The Primal Blueprint Cookbook
Crab Cakes
1) Bundle the crab in a thin dishtowel and give it a few hard squeezes to release moisture. You&ll probably be able to get a couple tablespoons of liquid to drip out. 2) Whisk the egg yolks. Add the shallot, celery, dill, lemon zest, hot sauce and paprika. Gently mix this into the crab. The mixture is not going to look like it will hold together, but don&t worry. 3) To form the crab cakes all you need is a round cookie cutter about 2 inches wide. Using a tablespoon measurement, scoop 2 generous tablespoons of crab into the cookie cutter. 4) Press the crab down very rmly with your ngers. Gently lift the cookie cutter. 5) Using this method, you should be able to make at least a dozen crab cakes. Cover the cakes and refrigerate for one hour or more. This helps the ingredients bind together. 6) Preheat your oven to 375. On the stovetop, heat the olive oil in a pan. When the oil starts to sizzle, use a spatula to slide the crab cakes into the pan. Cook about 2-3 minutes on each side until they are browned and crispy. Don&t put too many in the pan at once. 7) Use a spatula to scoop the cakes out the pan and onto a cookie sheet. Put in the oven for another six minutes to make sure they are warmed through the middle. Garnish with dill. The most important steps in this recipe are using the cookie cutter to shape the crab cakes and refrigerating them for at least an hour before cooking. Other than that, let your regional tastes take over. Add red pepper if you like or mustard. Play around with the seasonings. But forget all about the breadcrumbs. You won&t even miss them.
Ingredients: t, 1 pound crab mea d combination of lump an claw 2 egg yolks 1 tablespoon nely ion chopped shallot or on ely 2 tablespoons n chopped celery ely 2 tablespoons n chopped dill zest 1 teaspoon lemon of a (grated off the outside lemon) uce $ teaspoon hot sa ika % teaspoon papr ! cup olive oil

Chocolate Almond Primal Shake

Add all ingredients to a blender. Blend to desired consistency. Enjoy!
Ingredients: ond 3 tablespoons alm butter ilk % cup coconut m a 2 teaspoons coco powder $ 1 cup ice water (or 2-4 tablespoons other liquid)
Spicy Tomato Primal Shake

Ingredients: mato $ cup chopped to cum % cup chopped cu $ avocado ch or a ! cup frozen spina ch small handful raw spina uce or 1 teaspoon hot sa black pepper, or to taste Squeeze of lemon $ cup ice ber
Use This Recipe On The Following TAC-Food Diet Days Carb Load Protein+ ! Cleanse Balance
Vanilla Berry Primal Shake

Ingredients: ! cup frozen berries ter % cup coconut wa otein 1 scoop whey pr la $ teaspoon vanil mon Sprinkle of cinna fresh mint or
Use This Recipe On The Following TAC-Food Diet Days Carb Load ! Protein+ Cleanse Balance
Blueberry Kale Primal Shake

Ingredients: eberrie $ cup frozen blu ter % cup coconut wa ped 1 stalk kale, chop is (stem removed). Kale u yo if easiest to blend either boil it for 1-2 minutes or put it in the or freezer for 30 minutes so. otein 1 scoop whey pr s
Chicken Curry Clafouti

1) Preheat oven to 400 F. 2) Butter a 10 round or 13#9 baking dish. 3) Whisk together eggs, butter & cream until frothy 4) Mix in chicken and spices and pour into baking dish.
Ingredients: 6 eggs elted 6 tablespoons m butter cooled to room sing temp. + 1 pat for grea pan lf & ha ' cup cream, ha or coconut milk lf d
5) Bake about 45 minutes or until top is golden brown and puffy. Enjoy!
oppe 4 cups cooked, ch chicken rry sp 2 tablespoons cu or to taste taste Salt & Pepper to
ice,
Italian Sausage Meatballs with Fresh Herbs

1) Remove the Italian sausage from its casing. 2) Mix all of the ingredients, except bacon fat, together until well combined. 3) With lightly oiled hands, roll the meatballs into the desired size. 4) To cook, heat bacon fat in a saut pan over medium(to medium-high heat. Once hot, add the meatballs. Fry 5-7 minutes, until bottom is browned. 5) Turn meatballs to opposite side and fry until that side is nicely browned, another 5-7 minutes. Cut one open to determine if it is fully cooked on the inside. If not quite done, turn heat to low and cover pan for a few more minutes or put meatballs in a warm oven while you fry another batch. Enjoy!
Ingredients: (or 1 lb ground beef bison) sausage 1 lb sweet Italian inced 2 cloves garlic, m mary, 1 sprig fresh rose minced e, 3 sprigs fresh thym minced 1 long sprig fresh oregano, minced opped % cup roughly ch at leaf parsley ion, $ small yellow on roughly chopped eal $ cup almond m 2 eggs, whisked akes 1 tsp red pepper pepper A few grinds black ional) % cup cream (opt dded $ cup nely shre parmesan (optional) % cup bacon fat
Ingredients: oked 23 slices of unco or bacon, chopped 24 d ounces of nely choppe n) pancetta (Italian baco 1 onion, chopped arsely 4 cloves garlic, co chopped bison 2 pounds ground (grass-fed beef may be substituted) ili 2 tablespoons ch powder oregano 1 teaspoon dried OR 1 tablespoon fresh minced oregano ika 1 teaspoon papr r (or 1 $ - 2 cups wate beef broth) nely 1 14.5 ounce can s chopped tomatoe with be liquid (28 oz. can may used also) OR 34 medium size tomatoes, seeded and diced 1 tablespoon unsweetened cocoa powder cider 1 tablespoon apple vinegar ts, cut 12 peeled carro into dice or smaller (optional) es: nely Optional garnish chopped avocado, ed chopped cilantro, grat
Bison Chili
1) In a large saucepan (at least 4 quart size) or Dutch oven, over medium-low heat, cook bacon or pancetta a few minutes until slightly brown and some fat is rendered out. 2) Add chopped onion to the pan and stir into bacon. When the onions are semitranslucent, add garlic and stir. Cook a few minutes longer. Add ground meat to pan and cook over medium-low heat until brown (cooked) throughout and no pink remains. If fat seems insufcient, add some saved bacon drippings, lard, or olive oil to keep bison meat from sticking to the pan and drying out. If higher fat ground beef is used, it might be necessary to collect some fat in a large spoon and remove it. 3) Add spices, water or broth, tomatoes and carrots and stir well to combine. Cover and simmer over low heat for one hour, stirring every 20 minutes or so to prevent sticking (adjust temperature up or down a bit as necessary to keep chili simmering, but not sticking to the bottom of the pan). 4) Add vinegar and cocoa powder and stir well; adding additional water if necessary, then simmer uncovered another 20 minutes. Taste and season with sea salt and black pepper, to taste. If more spicy heat is desired, add hot pepper sauce to the pot or to individual servings at the table.
Ingredients: 4 chicken or duck quarters, bone-in and skinned (rabbit may be substituted) conut oil 2 tablespoons co rd 1 teaspoon musta seeds nely 1 medium onion, chopped ushed 3 garlic cloves, cr ginger 1 (2 inch) piece of root, grated (or 1 $ tablespoons jarred minced ginger root) s 1 green chili, seed d removed, nely choppe (optional) nd cumin 1 teaspoon grou nd 1 tablespoon grou coriander nd 1 teaspoon grou turmeric or hot Cayenne pepper pepper sauce to taste ite wine 1 tablespoon wh vinegar milk 1 % cup coconut r, cut in 1 head cauliowe to 2 inch orets ped For garnish: chop cilantro and toasted unsweetened shredded coconut
Coconut Curry
1) Heat oil in a large skillet or ameproof casserole; add chicken or duck pieces and cook over medium-high heat 810 minutes, turning once or twice to brown exterior. 2) Remove meat pieces from the pan to a large plate or platter. If using duck and excessive fat renders out, pour all but 2 tablespoons of the fat from the pan (strain it and save for other uses). Add mustard seeds, and cook about 1 minute, until they begin to pop. 3) Add onion to the pan and cook, scraping up the fond, the avorful brown bits on the bottom of the pan, until soft and golden. 4) Stir in garlic, ginger root, green chili, and ground spices; cook about 2 minutes. Stir in vinegar, then return pieces of meat to the pan, turning to coat the pieces all over with the spicy mixture. 5) Pour coconut milk over all and bring to a slow boil. Cover, reduce heat to low and simmer about 40 minutes, or until meat is fork tender. Add the cauliower orets in the last 10 minutes of cooking and simmer until tender.
Swiss Chard Frittata

1) Warm oil in an ovenproof saut pan and saut onions until they begin to soften. Add Swiss Chard and saut until it wilts, about ve minutes. 2) Add dried or fresh herbs. 3) Pour in eggs, stir quickly then let cook until they just barely begin to set. The frittata can be nished three ways: turn the heat down to med-low and put a lid on the pan so the eggs can cook through; put the pan under a broiler for 35 minutes; nish in the oven at around 375F.
Ingredients: 1 tablespoon oil 2 tablespoon nely chopped onion chard, 1 bunch of Swiss nely chopped 6 beaten eggs two of A tablespoon or s dried fresh herb (like ley) oregano, basil or pars ts: Optional Ingredien Grated cheese, diced age peppers, cooked saus
The size of the saut pan you use will determine how thick the frittata is. Smaller pans make thicker frittatas that puff up more.
Primal Enchiladas
1) If using poblano chiles, cut chiles in half lengthwise and discard seeds. Place halves, skin sides up, on a foil-lined baking sheet and broil until blackened, 510 minutes. Place in a plastic bag; seal. Let stand 15 minutes. This will loosen the skin so it is easier to peel off. After peeling, discard skins and roughly chop the chiles. 2) Cut an x on the top of the tomatoes, just breaking the skin. Under a broiler roast the whole tomatoes, blackening the skin on all sides, about 20 minutes total. Cool, then peel off the skin and put the whole tomatoes in a food processor or blender with the diced chiles and puree until smooth. 3) Over medium heat in a deep saucepan, saut onions and garlic in a few tablespoons of oil. Add the chicken, browning lightly each side of the breasts of thighs, about 2-3 minutes a side. Add the chili powder, cumin and salt then pour in the tomato mixture. Cover with a lid and bring to a simmer for about 20 minutes until chicken is cooked. Remove chicken from the pot and slice thinly. Salt lightly if needed. Reserve 1 cup of sauce on the side then return the sliced chicken to the pan of sauce and mix well to coat. 4) In a bowl, whisk together egg whites and half and half. Heat a 10-inch skillet over medium-low heat, coat lightly with oil and add just enough egg mixture to coat the pan in a very thin layer, about1/6 of a cup. Cook for one minute then add a lid and cook for about 25 seconds more. Use a rubber spatula to coax the egg white crepe out of the pan. This should yield around 10 crepes. 5) Lightly oil in the bottom of a 13x9 pan baking pan. Set an egg white crepe on a plate and ll it with one-third cup chicken and a light sprinkle of cheese. Roll up and place in the baking pan. Continue until all the crepes are stuffed. If there is leftover chicken and cheese, spoon it around the rolled crepes. Cover the pan lightly with foil and bake 20 minutes.
Ingredients: or one 2 poblano chiles small can diced green chiles s or 6 12 Roma tomatoe regular large tomatoes opped 1 onion, nely ch ely 3 garlic cloves, n chopped en 2 pounds of chick igh breasts and/or th s powder 1 teaspoon chili 1 teaspoon cumin $ teaspoon salt 8 egg whites or ! cup half and half cream dar or $ cup grated ched Monterey jack cheese es: nely Optional garnish chopped scallions and . cilantro, avocado, salsa

Walnut Meal Brownies

1) Adjust oven rack to middle position. Preheat oven to 350F. Butter a 13 x 9 x 2-inch baking pan. 2) In a medium bowl, mix together dry ingredients until well blended. Set aside. 3) In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended. 4) Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredient remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pans. 5) If desired, sprinkle chopped walnuts on top of batter. Bake 35 to 40 minutes. Cool completely before cutting.
Ingredients: eal 1 ' cup walnut m in a ou (purchased or gr nd food processor) ess ' cup Dutch proc cocoa powder king 1 $ teaspoons ba powder king 1 $ teaspoons ba soda sea salt $ teaspoon ne 2 large eggs (room temperature) ilk (room 1 cup coconut m temperature) aple $ cup honey or m syrup la extract 2 teaspoon vanil conut ! cup extra virgin co oil (gently melted) lnuts % cup chopped wa for topping (optional) g pan Butter for greasin
Sweet and Crunchy Omega 3 Fruit Salad

Mix all ingredients in a big bowl and thoroughly toss. Eat right away or chill and enjoy later. Chia and ax seed are excellent sources of omega 3&s, protein, and ber. The yoghurt packs a nice little protein, calcium, and probiotic punch. Fruits add more ber, phytonutrients, and antioxidants. Raw honey contains 27 minerals, 22 amino acids, 5,000 live enzymes, is antimicrobial and anti viral, just to name a few things. Cinnamon helps metabolize sugar quicker. All in all, a decent little snack.
Ingredients: ji apple 1 Cup chopped fu d 1 Cup peeled an chopped jicama 1 Cup grapes e berries 1/2 Cup both blu and raspberries ghurt 2 Cups full fat yo x seed 6 Tbs. ground a 2 Tbs. chia seed 4 Tbs. raw honey 1 Tsp cinnamon
Veggie Protein Soup

1) In a large pot, warm oil in over a medium ame. 2) Add garlic and veggies, saut for 5-8 minutes. 3) Add in quinoa, lentils, broth and stir. 4) Toss in seasoning, stir about, and simmer over a low ame for 30-60 minutes, stirring occasionally.
Ingredients: tils (or 3 Cups cooked len 1 can) ed quinoa 1 1/2 Cups cook ped 1 Cup each chop er, onion, carrot, bell pepp celery, mushrooms tomato 1/2 Cup chopped rlic 1 Tbs. crushed ga o, 1 Tsp each oregan parsley, basil, thyme, rosemary, marjoram, garlic powder, onion powder pepper, Pinch salt, black cayenne pepper m 8 Cups low sodiu h ie chicken or vegg brot xtra 2 Tbs. olive oil (e g) virgin, rst cold pressin
Some shredded cabbage always goes over well too.
Use This Recipe On The Following TAC-Food Diet Days Carb Load ! Protein+ ! Cleanse ! Balance
South West Egg Scramble

1) Warm oil and garlic in a pan over medium heat. 2) Add in onion, peppers, and mushrooms, stir about and cook for 3-5 minutes. 3) Meanwhile, beat eggs and mix in seasonings in a bowl.
Ingredients: 4 Eggs ions 1 Cup chopped on bell 1/2 Cup chopped pepper 1/4 Cup chopped mushroom jalapeno 1 Chili pepper or tomato 1/4 Cup chopped ans 1 Cup cooked be (black, pinto, red chili) minced 1 Tsp crushed or garlic xtra 2 Tbs. olive oil (e d is virgin, rst cold presse preferred) in, 1/2 Tsp each cum pepper, e nn ye oregano, ca , paprika, garlic powder onion powder, and cilantro pepper Pinch of salt and
4) Pour in eggs along with beans and tomatoes, cook for another 3-5 minutes. Serve and enjoy! Goes great with a couple of slices of avocado or some guacamole.
Potatoes, Veggies, and Eggs

This meal can be prepared as a scramble or a serving of sauted veggies with a fried egg or two. 1) Warm oil in pan over a medium heat, add crushed garlic and potatoes. 2) Stir about until evenly distributed and stir occasionally.
Ingredients: tatoes 1 Cup chopped po rple (Russet, Yukon, or Pu Pelisse) ion 1 Cup chopped on bell 1/2 Cup chopped pepper crimini 1/2 Cup chopped mushrooms 1/2 Cup chopped a, or tomatoes (grape, rom nt heirloom are all excelle choices) 4 Eggs xtra 1 Tbs. Olive Oil (e sing es pr virgin, rst cold is preferred) rlic 1 Tsp. Crushed ga a few Pinch of salt and er turns of the pepp mill oregano, A few shakes of , cumin, cayenne pepper rlic onion powder, and ga powder
3) After about 5-8 minutes, add onion, bell peppers, mushrooms, and season the veggies with a bit of salt, pepper, garlic, and onion powder. Cook for another 3-5 minutes, mixing occasionally. 4) Now, you can take out the veggies to eat from there, and fry up the eggs on the side with the cumin, oregano, and cayenne pepper. Or, you can mix the remaining spices with the eggs in a bowl and pour them over the veggies in the pan and cook it up scramble style. 5) Garnish with chopped tomatoes. Makes two large servings or three moderate servings. Enjoy!
Use This Recipe On The Following TAC-Food Diet Days Carb Load Protein+ Cleanse ! Balance
Bean, Quinoa, and Veggie Soup

This really does end up with the consistency of a chili than a soup, so call it whatever you want.
Ingredients: dried 1 1/2 Cups both ans (3 be ck pinto and bla ree cups total, or about th cans for those not wanting to cook beans) m 4 Cups low sodiu vegetable broth (I like Trader Joes) ped 1 1/2 Cups chop onion ll 1 Cup chopped be pepper rrots 1 Cup chopped ca celery 3/4 Cup chopped 3/4 Cup chopped tomatoes ed quinoa 1 1/2 Cups cook powder, 1 Tsp. each garlic onion powder, cumin, oregano, basil, thyme, rosemary, and ginger 2 Tsp. lemon juice pper 10 Turns of the pe mill salt and A few dashes of cayenne pepper
1) Rinse and soak beans overnight (about 6-8 hours). 2) Rinse again and cook for about 1.5 hours. 3) Cook 1 cup of dry quinoa in two cups of water while beans are cooking (about 15 minutes, let set afterward). 4) Once beans are done, drain and add in the vegetable broth and veggies and stir. 5) Add in quinoa (put extra quinoa away in a storage container and refrigerate once cool for use in whatever dishes you want later), spices, and lemon juice and simmer over a low heat for 30- 45 minutes, stirring occasionally. Makes a very large serving that can be refrigerated and enjoyed all week long. Adding a fried egg or two is always a boon as well.
Use This Recipe On The Following TAC-Food Diet Days Carb Load Protein+ ! Cleanse ! Balance
TJs 17 Bean and Barley Veggie Soup

Ingredients: ader 1 Bag (16 Oz) Tr rley Joes 17 Bean and Ba mix TJs Low 2 (32 Oz. boxes) sodium veggie broth ped 1 1/2 Cups chop onion ped 1 1/2 Cups chop carrots ped 1 1/2 Cups chop celery ped bell 1 1/2 Cups chop peppers ped 1 1/2 Cups chop e tomatoes (I used grap or this last time, but roma e) n t heirloom will do jus rlic 1 tsp. Crushed ga xtra 2 Tbs. Olive oil (E g virgin, rst cold pressin is preferred) 1 tsp Dried basil, Marjoram, Oregano, Thyme, Rosemary, , Cumin, Garlic powder Onion powder pepper Few turns of the mill
This is a slightly varied take on the recipe that is right on the side of the bag itself. Mine has a little more veggies, no canned tomatoes, and specic spices (not Italian seasoning) 1) Soak beans overnight in a large pot of water, rinse, and then drain. 2) Pour in four cups of TJs veggie broth into pot with the beans. 3) Start cooking over a medium heat. In a separate pan, combine olive oil, garlic, and veggies and cook until soft (six to ten minutes). 4) Combine this mixture and remaining ingredients into the bean pot and cover with the rest of the broth. 5) Simmer over a low heat for 1.5-2 hours, stirring occasionally and checking liquid levels. Add water as needed. Few turns of the pepper mill and you should be good to go! Makes a good size batch and will store in the fridge all week long. Tastes great with a fried egg or two as well! Sorry, I loves me some eggs.
Vegetarian Split Pea Soup

1) Rinse and soak split peas. Let soak for 6-8 hours. 2) Bring split peas to a boil in 10 cups of water, reduce to a low heat and let cook for 1.5-2 hours. 3) Once cooked, toss in vegetables and spices, stir occasionally and let cook over a low heat for 40-60 minutes, adding a small amount of water if needed.
Ingredients: as 2 1/2 Cups split pe 10 Cups water onion (I 2 Cups chopped d, like using half re half yellow) ped 1 1/2 Cups chop carrots ped 1 1/2 Cups chop celery ushed 2 tsp minced or cr garlic 2 tsp. marjoram , garlic 1 tsp. each parsley powder, onion powder and 1/2 tsp. each salt pepper
Greek Salad
1) Chop veggies and tomato and combine in large mixing bowl. 2) Add in cabbage, chickpeas, feta, and garlic. Mix well.
Ingredients: s 2 Small red onion pper 1 Large sweet pe (or 3 Small Persian English) cucumbers ickpeas 3 cups cooked ch (garbanzo beans) or 1 can ed 1 1/2 cups shredd cabbage tomato (6 1 Medium roma rk or 8 heirlooms will wo well too) ta 6 oz. Crumbled fe cheese crushed 1 tsp. minced or garlic gano, 1 tsp. each Ore e Marjoram, Basil, Thym (or Lemon Thyme) referably 2 Oz. Olive oil (P extra-virgin, rst cold pressed) egar 2 Oz. Red wine vin 1 Oz. Lemon juice pepper A few turns of the mill
3) Add olive oil, lemon juice, red wine vinegar, and spices, mix well again. 4) Give a few turns of the pepper mill, mix one last time, and let sit in fridge for at least an hour (tastes much better after sitting)
Sprouted Grain Turkey Wrap

Although quick and easy this wrap will denitely ll you up while offering the benets of a high ber meal full of leafy greens and quality protein. Meals like this increase the alkalinity of your body which is one strategy to prevent cancer. 1) Lay tortilla at and spread hummus. 2) Add turkey, spinach, cabbage, cheese. 3) Wrap like a burrito and enjoy.
Ingredients: routed 1 Ezekiel 4:9 Sp Grain Tortilla rkey 6 Ounces Lean Tu Breast Meat mm 2 Tablespoons Hu ch 1 Cup Baby Spina Red 1/4 Cup Shredded Cabbage pper Ja 1 Oz. Grated Pe Cheese ck us
Chicken Curry and Lentils

1) Rinse and cook lentils for anywhere between 20- 50 minutes (depending on type and age of bean), only adding a touch of salt once the beans are done cooking (or just use a can of beans). 2) Over a medium heat, brown chicken in a large pot with the garlic and olive oil for about 5-7 minutes.
Ingredients: breast 1 Diced Chicken (or 1 1 Cup dry lentils can) ion 1 Cup chopped on ll 1 Cup chopped be peppers 1 Cup chopped mushrooms 1 Cup spinach ilk (or 1 Cup coconut m regular milk) 1 Tbs. olive oil er 3 Tsp. curry powd crushed 1 Tsp. minced or garlic rlic 1 Tsp. cumin, ga , powder, onion powder coriander, turmeric, paprika, d pepper A pinch of salt an
3) Add in veggies( except the spinach) and cook for another few minutes. 4) Add in coconut milk and spices, stir about, and let simmer for 20-30 minutes. 5) Add in spinach the last 5 minutes of simmer. Enjoy with a half cup of brown rice or quinoa.
Garam Masala Chickpea, Lentil, and Veggies

1) Rinse and soak chickpeas for 6-8 hours. 2) Rinse again and cook for 1.5-2 hours. 3) While chickpeas cook, rinse and cook lentils for 25-40 minutes. 4) Once done, combine both in large pot, add coconut milk, veggies, spices, lemon juice, and garlic. 5) Stir and cook over a low ame for 30-50 minutes, stirring occasionally. 6) During last 5 minutes of cooking, throw in greens and stir. Enjoy on its own, or with a half cup of brown rice or quinoa. A fried egg or two is always a boon.
Ingredients: peas (or 2 Cups dry chick two cans) (or one 1 Cup dry lentils can) bell 2 Cups chopped peppers onions 2 Cups chopped ch and 2 Handfuls spina arugula mix conut 1 Can (14 oz.) co milk minced 1 tsp. crushed or garlic ala 2 tsp. Garam mas powder 1 1/2 tsp. cumin powder, 1 tsp each curry rlic coriander, turmeric, ga powder 1 tsp lemon juice
Curried Coconut Chickpeas with Spinach

1) Rinse, drain, and soak chickpeas in 8 cups of water over night (6-8 hours). 2) Drain beans, rell with 8 cups of water and bring to a boil. Simmer for about 1.5-2 hours. 3) Once cooked, drain once again; add in coconut milk, crushed garlic, onions, peppers, and tomatoes.
Ingredients: ickpeas 1 Lbs. Bag of ch t (garbanzo beans, abou 2.25 cups) or 1.5 cans ions 1 Cup chopped on bell 1/2 Cup chopped pepper 1/2 Cup chopped tomatoes ndfuls of 2 Good sized ha spinach ilk (14 1 Can coconut m oz.) rlic 1 tsp Crushed ga powder 1/2 tsp Both garlic and salt eric, 1 tsp. Each turm ion on , curry powder d powder, coriander, an cumin 2 tsp. Lemon juice
4) Add in spices and lemon juice, mix well. 5) Add 4-6 cups of water, bring to a boil, and let simmer for about 20-30 minutes, stirring occasionally. 6) Add spinach during last ve minutes of cooking, mix well. 7) Let sit for about half an hour and enjoy by itself or with about half a cup of cooked brown rice. Feel free to add a touch of black pepper, chili powder, cayenne pepper, or paprika to give it a kick. Makes a good sized batch of about 6 good sized servings.
Curry Burgers
Ingredients: ef 1 Lbs. ground be opped 1/2 Cup nely ch onion opped 1/4 Cup nely ch bell pepper opped 1/4 Cup nely ch mushroom crushed 1 tsp. minced or garlic 1 Egg, beaten er 1 tsp curry powd in, 1/2 Tsp each cum rlic turmeric, coriander, ga , er wd powder, onion po of (chili powder if a touch spice is desired) ce 1/2 Tsp. lemon jui pepper Pinch of salt and (olive 2 Tbs. coconut oil oil will do) burger Whole wheat ham buns ula Spinach and arug mixture Tomato slice Hummus
1) Thoroughly mix beef, egg, veggies, spices, garlic, and lemon juice in a bowl. Make six patties out of it. 2) Heat up oil in a pan over a medium-high heat. 3) Cook patties for 3-5 minutes per side, only ipping once. 4) Remove from pan, put on bun, add a dollop of hummus for a condiment, put on tomato and greens, and enjoy!
Ingredients: ef 1 Lbs. ground be opped 1/2 Cup nely ch onion opped 1/4 Cup nely ch ints bell pepper (bonus po s) for sweet Italian pepper opped 1/4 Cup nely ch zucchini minced 1 tsp. crushed or garlic 1 Egg, beaten o and 1 tsp both oregan cumin mary, 1/2 tsp each rose , basil, dill, thyme, anise powdered onion, powdered garlic juice 1/2 tsp both lemon and red wine vinegar pepper Pinch of salt and xtra 2 Tbs. olive oil (e g virgin, rst cold pressin is preferred) burger Whole wheat ham bun age Spinach and cabb mixture Tomato slice d feta 1/4 Cup crumble cheese
Greek Burgers
1) Thoroughly mix beef, egg, veggies, spices, garlic, lemon juice, and vinegar in a bowl. Make six patties out of it. 2) Heat up oil in a pan over a medium-high heat. 3) Cook patties for 3-5 minutes per side, only ipping once. 4) Remove from pan, put on bun, add feta crumbles, put on tomato and greens, and enjoy!
(Some tomato aioli would go great on this)
Spicy Turkey Chili

1) Rinse and soak beans for 6-8 hours. 2) Rinse and cook beans for 1.5-2 hours. 3) Heat olive oil in 4! quart pot over medium heat. 4) Add onions and garlic and sautee until tender.
Ingredients: Turkey 3 Pounds Ground onion 3 Cups chopped rlic 4 tsp. minced ga xtra 2 Tbs. Olive Oil (e g virgin, rst cold pressin preferred) Beans 3 Cups dry Kidney (or 3 cans) 5 Cups chopped tomatoes Favorite 1 1/2 Cups Your Spicy Salsa wder 1/4 Cups Chili Po ika, 1 teaspoon Papr Oregano, Cumin, k Cayenne Pepper, Blac Pepper 4 Bay Leaves m 4 Cups Low Sodiu vegetable broth
5) Add ground turkey and brown. 6) Add beans, tomatoes, salsa and spices. 7) Bring to a simmer and let cook uncovered for 30 minutes. This recipe can be served in a variety of ways: over steamed brown rice, on sprouted grain toast, with eggs...etc.
South West Chili

Ingredients: y beans 3 Cups mixed dr ck, (1 cup pinto, 1 cup bla ) as 1 cup black eyed pe ped 1 1/2 Cups chop onion 1 Cup chopped mushroom ll 1 Cup chopped be pepper matoes 1 Cup chopped to m 4 Cups low sodiu vegetable broth (I like Trader Joes) minced 2 tsp crushed or garlic 1tsp lemon juice 4 tsp. chili powder ed 1 tsp. each smok pepper, e nn paprika, caye , cumin, turmeric, cilantro garlic powder, and onion powder 1/2 tsp coriander the About 10 turns of pepper mill
1) Rinse and soak beans for 6-8 hours. 2) Rinse again and cook for 1.5-2 hours. 3) Drain and pour in 4 cups of vegetable broth, garlic, veggies, and lemon juice. 4) Bring to a boil and lower to a simmer for 40-60 minutes, stirring occasionally.
Enjoy by itself, with brown rice, quinoa, or a fried egg or two.
Ingredients: 3 9-10 cups cooked ney, kid d (re mixed beans or ili canelli, pinto, red ch black are all good u choices) or, 3 cans if yo want to go that way y (cooked beans are wa better though) mix red 2 Onions (I like to and yellow) 1 Bell pepper mato 1 Cup chopped to ooms 4-6 Crimini mushr 1 Tbs. garlic sodium 1 1/2 - 2 Cups low vegetable broth uce 1/2 Can tomato sa (optional) er 4 tsp. Chili powd prika, 1 tsp. Smoked pa Cinnamon, Cumin, , Cilantro, Garlic powder Onion powder, and Jamaican allspice pper 10 Turns of the pe mill salt Small amount of (optional)
Vegetarian Caribbean Chili

1) Let bean mixture soak overnight (6-8 hours). 2) Drain, rinse, and rell with twice as much water than beans. 3) Cook for 1-1.5 hours, or just open your three cans of beans. 4) Cut veggies and tomatoes, add them and garlic into pot if cooked beans, over low heat. 5) Pour in veggie broth, tomato sauce (can use more veggie broth if opting not to use tomato sauce, which I prefer anyhow), all spices and stir. 6) Add about 10 turns of the pepper mill, stir again, and let cook for 30-50 minutes. 7) Check and stir occasionally. Makes a good sized batch that you can refrigerate and have for a few days. Goes great with a fried egg or two as well!
TACFIT Turkey Meatloaf

1) Preheat your oven to 400 degrees. 2) Preheat a heavy skillet over medium-high heat, and then add the oil and onions. Saut them until they are golden brown. Add the mushrooms and continue sauting until all the liquid has evaporated and the mushrooms have lightly browned. Add the pesto and mix with the mushrooms and onions.
Ingredients: ve oil 2 tablespoons oli and 2 onions, peeled sliced sil pesto 2 tsp of bottled ba ms, 4 button mushroo cleaned and chopped nd turkey 2 pounds of grou ilk 1/2 cup of skim m oatmeal 1/2 cup of instant d eggs 2 omega 3 enriche vorite 1/2 cup of your fa tomato sauce A few dashes Worcestershire sauce 1 tablespoon dried oregano ly Sea salt and fresh pp ground black pe er to taste
3) In a large bowl mix together the turkey, milk, oatmeal, eggs, tomato sauce, Worcestershire sauce, oregano and mushroom mixture.( Season well with salt and pepper. Press the mixture into a loaf pan, and bake until lightly browned on top and rm, about 1 hour. * Remove the meatloaf from the oven and let cool for 10 minutes to make it easy to slice.
Courtesy of Sean Barker at Dad Fitness
Green Beret Garlic Wings

1) Preheat oven to 425F. In a small bowl, mix together the oregano, rosemary, cumin and salt. Lay the chicken wings on a baking sheet and season the chicken wings with this mixture. 2) Bake the chicken wings for 45 minutes. While the chicken is baking, mix together the oil, fresh basil, garlic, parmesan cheese and seasoning salt. 3) When the chicken is cooked through, toss the wings with the garlic, cheese and oil.
Ingredients: oregano 1 teaspoon dried 1 teaspoon dried rosemary nd 1/2 teaspoon grou cumin er or sea 1 teaspoon kosh salt (1/2 tsp table salt) en 2 1/2 pounds chick wings tra-virgin 3 tablespoons ex r) olive oil (or melted butte ed 2 tablespoons minc fresh basil 2 garlic cloves, nely minced rmesan 1/4 cup grated pa cheese oning 1/2 teaspoon seas salt (like Lawry&s)
* Use Fat Free Sour Cream or Plan Yogurt for dipping These wings maybe lower in calories but they make up for it in FLAVOR! Here are 3 Additional Tips for Wicked Wings that cuts the fat and sugar from your normal pub grub wings that are usually battered, deep fried and drowned in sugar laden sauce that will send your pancreas into insulin overdrive. 1) Baked Is Better- Baking the wings in the oven or even grilling them removes a lot of the grease from the skin and avoids adding even more fat by frying them in oil. 2) Spice Not Sugar- Avoid drowning your wings in sugary bbq sauce and use fresh herbs and spices to bring them to life and create ery avors. 3) Ditch the Dressing- Stay away from the Ranch and Blue Cheese dressings for dips and opt for Fat-Free Sour Cream or even Plain Yogurt to cool down your palette after going heavy on the hot sauce.

Mercenary Multigrain Fusili with Sausage

1) Boil pasta for 12 mins and drain 2) Heat oil in skillet and saute garlic and onions for 5 minutes 3) Add peppers, tomatoes and sausage and cook through 4) Add cooked pasta to mixture and stir 5) Top with Romano cheese
Ingredients: fusil 1 box of multigrain pasta 6tsp of olive oil 1 onion chopped 2 cloved of garli ped 1 bell pepper chop oes 6 sundried tomat chopped diced 4 Italian sausages pepper, a sprinkle of salt, chili oregano, parsley and akes eese grated romano ch li
Super Soldier Bacon Wrapped Scallops

1) Preheat broiler. 2) Rinse scallops under cold water to wash off any remaining grits of sand. 3) Dip sea scallops in melted butter. Sprinkle both sides of scallops with lemon pepper seasoning. 4) Wrap each with 1/2 slice of bacon. Fasten with toothpick.
Ingredients: 1 lb. sea scallops ason Lemon pepper se 1/4 c. butter 1 lb. sliced bacon Black Pepper Dried Oregano ing
5) Sprinkle freshly ground black pepper and oregano over bacon wrapped scallops 6) Broil, turning once, for 10 minutes or until bacon is crisp.
Paratrooper Peanut Butter Protein Balls

1) Mix oats, protein , peanut butter and 1/2 cup of coconut in bowl 2) Slowly add water mixing until moist and sticky but not wet 3) Form into small balls and roll in plate of crushed walnuts and coconut akes 4) Let cool in fridge for 1 hour
Ingredients: nt oats 1.5( cups of insta anut 3/4 cup natural pe butter olate 2 scoops of choc whey protein tned 1 cup of unswee s coconut ake walnuts 1 cup of crushed 3/4 cup of water
Scout Super Shake

Blend on high for 20 seconds..Drink up!

Ingredients: 2 ice cubes 2 cups of water 2 scoops of protein powder 1 banana virgin 1 spoonful of extra olive oil ound 2 spoonfuls of gr axseed gurt 1/4 cup of plain yo ixed 1 cup of frozen m berries n 2 nuggets of froze spinach
Secret Spanish Scrambled Eggs

1) Scrambled eggs in non stick skillet 2) Add chopped green onion, salt and pepper 3) When done add a dash of skim milk and some tex mix cheese and let sit for 5 minutes.
Ingredients: 3 Eg 4 Whole Omega 1 Green onion Pinch of Tex Mex Shredded Cheese Salt and pepper ilk Splash of skim m gs
Commando Crispy Crab Cakes

1) Preheat oven to 425 F 2) Mix everything in a bowl except 1/2 cup of breadcrumbs 3) Using your hands form the crab cakes into patties. 4) Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs. 5) Shape each breaded crab cake into patties the size of hockey pucks.
Ingredients: t 1 can of crab mea apenos 2 tbsp minced jal 2 green onions bell 1/2 of minced red pepper aten 1 egg, slightly be rd 2 tsp dijon musta juice of 1 lemon garlic seasoning salt and pepper eat 3/4 cup whole wh bread crumbs
6) Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment paper for no stick and easy clean-up. 7) Bake for 15 minutes or until brown and crispy. Top with a spoonful of plain yogurt or seafood sauce. Enjoy!
Terrorist Turkey Sausage Stir-Fry

For the sausages: Pre-heat skillet over medium heat, then add sausages and 250ML (1 cup) of water. Cover and heat for 10 minutes, turning sausages once. Remove cover, and cook until golden brown (Approximately 10 minutes). Slice up sausages and set aside. For the veggies: Pour vegetables in a microwaveable dish with 1/4 cup of water. Add vegetables. Cook in microwave on high power for recommended time. Throw cooked sausage slices and cooked veggies back in skillet and stir and fry for a couple minutes.
Ingredients: rkey 1 pkg of( Italian Tu Sausage (hot) rden&s 1 bag of Artic Ga frozen mixed veggies (Thai)
Polynesian Pineapple Chicken Kabobs

1) THREAD chicken and pineapple alternately onto 4 pre-soaked wooden skewers. 2) HEAT grill to medium heat. Grill kabobs 12 to 15 min. or until chicken is done, turning occasionally. 3) Serve a Summer Salad on the side using fresh baby spinach, garlic goat cheese, chopped cucumber and cantaloupe. Drizzle with extra virgin olive oil.
Ingredients: inless 1 lb. boneless sk o chicken breasts, cut int 1-1/2-inch pieces peeled, 1 fresh pineapple, 2cored and cut into 1-1/ inch chunks e fo seasoning of choic chicken r
Cadet Crockpot Pulled Pork Sandwiches

1) Put pork, beer, broth, onions and spices in crock pot. 2) Cook on low for 6 hours. 3) When done shred the meat with a fork, and place back in crock pot with remaining sauce and stir to coat. 4) Serve on toasted multi-grain rolls with coleslaw on the side.
Ingredients: loin ro 1 boneless pork 1 can of beer h 1 can of beef brot ion 1 large( sliced on uce 1/2 cup of bbq sa wder dash of garlic po paprika cayenne sea salt pepper ast
Jacked & Juicy Chicken Tacos

1) First, make the guacamole: In a mixing bowl, combine the avocado, garlic, cilantro, and juice of one lime. Mix thoroughly and season with salt and pepper. 2) Preheat a grill on medium high. Drizzle a bit of olive oil over the chicken pieces and then rub them with the cumin, and chili powder or cayenne. Sprinkle on some salt and pepper. Add the chicken, whole jalapenos, and onion rings to the grill. Cook the chicken for 4 to 5 minutes on each side until it&s lightly charred and rm to the touch. Cook the jalapenos and onions for the same amount of time, turning them to make sure they caramelize evenly. 3) Serve the grilled chicken with the guacamole, grilled vegetables, hunks of fresh lime, and more cilantro. Eat with warm corn tortillas and black beans.(
Ingredients: skinless 12 oz boneless, chicken thighs eled 1 ripe avocado, pe and pit removed ely 1 clove garlic, n minced fresh 1/4 cup chopped cilantro, plus more for garnish red) 2 limes (1 quarte to taste Salt and pepper, Olive oil in 1 tsp ground cum or 1/2 1 tsp chili powder tsp cayenne pepper s 4 jalapeno pepper ion, 1 large yellow on peeled and sliced into 1/4-inch rings
Cavalry Chicken Roll-Ups

1) PREHEAT oven to 400F.( 2) Place 2 of the chicken breasts in large freezer-weight resealable plastic bag.( 3) Pound chicken with the side of a heavy can, rolling pin or meat mallet until chicken is 1/4-inch thick.( 4) Remove chicken from bag; set aside. Repeat with remaining 2 chicken breasts.(
Ingredients: skinless 4 small boneless chicken breasts (1 lb.), pounded to 1/4-inch thickness redded 1 cup Tex Mex Sh Cheese, divided chunky 1/3 cup thick and salsa, divided &N BAKE 1 pouch( SHAKE d Classic Herb an Parmesan Crusted
5) Place chicken, top-sides down, on large cutting board.( 6) Spread each breast with 2 Tbsp. of the cheese and 1 Tbsp. of the salsa. Starting at one of the short ends, tightly roll up each chicken breast. 7) EMPTY coating mixture into pie plate. Moisten chicken roll-ups with water; add to coating mix, turning over to evenly coat all sides. Place, seam-sides down, in foil-lined 8-inch square baking dish. 8) BAKE 30 to 35 min. or until chicken is cooked through (170F), topping chicken with the remaining salsa and remaining cheese for the last 5 min. of the baking time.
Vietnam Vegetarian Lasagna

1) Cook noodles according to package directions. 2) Saut onion and pepper in oil until tender.( 3) Add spinach; cook until just wilted. Stir in pasta sauce and heat through.( 4) Season to taste with salt and pepper.
Ingredients: Lasagne 12 whole wheat Noodles ed( 1 onion, nely dic ed 1 red pepper, nely dic 0 1-2 tbsp olive oil 15-3 mL mmed 6.5 oz spinach, tri and chopped( sta 1 jar (700 mL) Pa Sauce( ound Salt and freshly gr pepper or 500grams ricotta ( se cottage chee 1 cup crumbled feta cheese( rmesan 1/3 cup grated Pa cheese( 1 egg, beaten 1-1/4 cup grated mozzarella cheese
5) Mix together ricotta, feta, Parmesan cheeses and egg. 6) In 13 x 9-inch (3 L) baking dish, layer % of the pasta sauce. Top with three lasagne noodles, % sauce and three more noodles. Spread cheese mixture over noodles. Top with three more noodles, % sauce, remaining noodles and % sauce. Sprinkle mozzarella cheese over top. 7) Cover and bake in preheated 350F (180C) oven for 45-50 minutes or until cooked through. Let stand 10 minutes before serving.
Isabel!s Oatmeal Concoction

In order to make this a fast and easy breakfast, I cook the oatmeal the night before (while I&m cooking dinner) or make 2-3 servings of it at once and store in the refrigerator for the next few days. I put my serving of oatmeal in a saucepan and heat up. Once the oatmeal is really hot, I crack the eggs right into the oatmeal (like egg drop soup) and stir them into the oatmeal without breaking the yolk. The whites and the yolk cook in the hot oatmeal. I then sweeten it with a bit of stevia and cinnamon.
Ingredients: l (slow $ cup dry oatmea ta cook oats, not ins nt) made with water. 2 organic eggs via to Cinnamon and ste sweeten (optional)
I love it! And it takes me less than 10 minutes to make in the morning. You&ve got to try this one. You will either thank me or you&ll make fun of me like my husband.
Courtesy of Isabel at The Diet Solution
Warm and Nutty Cinnamon Quinoa

1) Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. 2) Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. 3) Turn off heat; let stand covered 5 minutes. 4) Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.
Ingredients: ilk 1 cup coconut m 1 cup water inoa, 1 cup organic qu ( rinse quinoa before cooking) errie 2 cups fresh blueb nd 1/2 teaspoon grou cinnamon s
pecans 1/3 cup chopped or walnuts
Use This Recipe On The Following TAC-Food Diet Days ! Carb Load Protein+ Cleanse Balance
DSP Approved Shepherd!s Pie

1) Steam cauliower so you can mash it or put it in the blender so they resemble mashed potatoes. 2) While the cauliower is cooking , melt 4 Tablespoons butter (1/2 a stick) in large frying pan. 3) Saut onions in butter until tender over medium heat (10 mins). If you are adding vegetables, add them according to cooking time. Put any carrots in with the onions. Add corn or peas either at the end of the cooking of the onions, or after the meat has initially cooked. 4) Add ground buffalo or turkey and saut until no longer pink. Add salt and pepper. Add worcesterchire sauce. Add half a cup of beef broth and cook, uncovered, over low heat for 10 minutes, adding more beef broth as necessary to keep moist. 5) Put cauliower in the blender until they resemble mash potatoes with remainder of butter, season to taste. 6) Place beef and onions in baking dish. Distribute cauliower on top. Rough up with a fork so that there are peaks that will brown nicely. You can use the fork to make some designs in the potatoes as well. 7) Cook in 400 degree oven until bubbling and brown (about 30 minutes). Broil for last few minutes if necessary to brown. Watch this carefully, as your cooking time will be less because you are using cauliower.
Ingredients: buffalo or 1 1/2 lbs ground turkey 1 onion chopped s 1-2 cups vegetable , co chopped carrots, rn peas ower 1 1/2 2 lbs cauli tter (1 8 tablespoons bu stick) h (use 1/2 cup beef brot low sodium) 1 teaspoon Worcestershire sauce r Sea salt, pepper, othe e oic seasonings of ch
Vegetable Frittata
A frittata is like a no-ip omelet or a no-crust quiche a fast egg dish that can be made with any combination of vegetable, meat, and cheese that you can imagine. 1) Heat butter in large skillet over medium-high heat. Add onion and mushrooms and cook, stirring, for 1-2 minutes, or until onions are translucent.
Ingredients: coconut 2 tbsp butter (or oil) d onion ' cup chopped re (or red 1 lb mushrooms peppers), sliced low-GI 4 cups chopped coli, vegetables (e.g., broc cauliower, zucchini, artichoke hearts, asparagus, spinach) sh 2 tbsp minced fre marjoram 8 medium eggs % cup milk (or 2 3 tsp dry mustard ta tsp prepared mus rd) nd black 1 tsp freshly grou pepper table 1 tsp Spike vege seasoning (or salt)
2) Add chopped vegetables and marjoram. Saute until vegetables turn bright green and begin to soften. Reduce heat to medium or medium-low. 3) Meanwhile, break eggs into a small bowl. Add milk, mustard, and black pepper. Use a fork to break yolks gently, without whisking (mixture will look marbleized), and pour eggs over vegetables in skillet. Cook over medium heat until eggs are set.
Kidney Bean and Mushroom Veggie Burger

1) Process carrot in food processor until grated. 2) Add oats and beans and pulse a few times. 3) Add remaining ingredients and process until well combined but still slightly coarse. 4) Chill for at least 45 minutes, and then form into 4-6 patties. 5) Broil for 5-6 minutes on each side.
Ingredients: 1 medium carrot 1 cup oats ney 1 14 ounce can kid beans, drained s $ cup mushroom $ onion 1 medium carrot ll $ red or yellow be pepper 1 egg tchup 2 tbsp organic ke gar) ds (optional as it ad su $ tsp garlic salt
You could also cook these mushroom veggie burgers on the grill, or pan fry in coconut oil.
Veggie Vegetarian Chili

You can freeze this chili and keep it on hand to reheat for a quick and easy lunch or dinner solution. 1) Heat the butter or coconut oil in a large pot over medium heat. 2) Cook and stir the garlic, onion, and carrots in the pot until tender.
Ingredients: conut 1 tbsp butter or co oil inced 3 cloves garlic, m ion 1 cup chopped on rrots 1 cup chopped ca een bell 1 cup chopped gr pepper d bell 1 cup chopped re pepper er 2 tbsp chili powd d fresh 1 $ cups choppe mushrooms ole 1 28 ounce can wh peeled tomatoes with liquid, chopped ck 1 15 ounce can bla beans, undrained ney 1 15 ounce can kid beans, undrained to 1 15 ounce can pin beans, undrained 1 tbsp cumin egano 1 $ tbsp dried or sil 1 $ tbsp dried ba er $ tbsp garlic powd
3) Mix in the green bell pepper and red bell pepper. Season with chili powder. Continue cooking 5 minutes, or until peppers are tender. 4) Mix the mushrooms into the pot. Stir in the tomatoes with liquid, black beans with liquid, kidney beans with liquid, and pinto beans with liquid. Season with cumin, oregano, basil, and garlic powder. Bring to a boil. 5) Reduce heat to medium, cover, and cook 20 minutes, stirring occasionally.
Spanish Tortilla
This potato omelette is a traditional Spanish tapa, or appetizer, but it&s equally good for breakfast or brunch. 1) Slice the potatoes as thin as possible and dry with a paper towel. 2) Saute potatoes and onions in olive oil over medium heat, turning frequently, until golden brown (about three minutes). 3) Meanwhile, beat the eggs with salt and pepper until foamy, 1-2 minutes.
Ingredients: 1 pound potatoes (preferably sweet potatoes), peeled ed 1 large onion, dic % cup olive oil 5 eggs Salt and pepper
4) Pour the eggs over the potatoes, cover, lower the heat, and cook for about 5-7 minutes, until the omelette is set and the bottom is golden brown. 5) Slide the omelette onto a plate, cover with the other plate, ip, and slide the omelette back into the pan, so that the cooked side is on top. 6) Cover and cook for about 5 minutes longer. 7) Cut into wedges and serve.
Tangy Egg Salad No Mayo Recipe

1) Mash eggs together well in a medium sized bowl. I use a fork and/or potato masher. 2) Add green onions and stir. 3) Add remaining ingredients and mix well. 4) Cover and refrigerate overnight.
Ingredients: , 2 hard boiled eggs peeled ely 2 green onions, n pa chopped green rts only hire 1 tsp worchesters sauce tard, + 1 tbsp Dijon mus more for spreading 1 tbsp lemon juice to taste, Salt and pepper, + additional pepper
Breakfast Burritos
1) Heat the butter, add onion, and saut for 3-4 minutes, stirring frequently. 2) Scramble the eggs. 3) Add eggs to onions. Cook for 2 minutes; add tomato, soy sauce, and herbs; and heat until warm. Stir in walnuts and optional cheese and remove from stove. 4) Place half of mixture in a line in the center of each tortilla, leaving 1 inch at either end of the line. Fold each end up to the lling, then fold in one side. Roll. Voila, your breakfast burritos!
Ingredients: 1-2 tbsp butter ped $ cup onion, chop 2-3 eggs referably 1 small tomato (p Roma), chopped rbs 1-2 tbsp fresh he (thyme, rosemary), minced (wheat 2 tbsp soy sauce free preferably) lnuts % cup chopped wa or pecans w 2-3 tbsp grated ra cheese (optional)
Notes: You can leave out the tomato and/or walnuts and/or add other veggies pretty much whatever you like! If you don&t have any tortilla, you can just serve the lling with some sprouted grain toast or some raw veggies.
Spanish Tortilla with Zucchini

1) Place grated zucchini in colander, toss with 1 tsp salt, and set in sink or over a bowl to drain. 2) Heat oil, reduce heat to medium-low, add potatoes, onion, and $ tsp salt, and saut, stirring occasionally, for 30 minutes. If potatoes start to brown, reduce heat. 3) Squeeze handfuls of zucchini to get rid of as much water as possible, and add the zucchini to the potatoes. Saut, stirring occasionally, for another 15 minutes. Remove from heat, and use the slotted spoon to transfer vegetables to a large bowl, allowing excess oil to remain in the pan. 4) In the small bowl, beat the eggs with remaining $ tsp salt, nutmeg, and pepper, then stir into the vegetables. 5) Pour into pan, press everything down lightly, and cook, covered, over very low heat. 6) After 7 minutes, use a rubber spatula to gently lift up one side and check the color of the bottom. When the tortilla is just about set and the bottom is lightly golden (no more than 12 minutes total), remove from heat and let stand, still covered, 5-10 minutes, until set. 7) Run rubber spatula all the way around the pan to make sure the tortilla isn&t stuck anywhere. Place plate upside-down over pan and quickly (and carefully!) ip both, so that the top of the tortilla is now the bottom. 8) Slide tortilla back into the pan and cook over low heat for another ve minutes. Let cool and serve. Notes: No need to peel the potatoes they are soft and delicious in this tortilla, plus there&s lots of nutrients in the skin.This is a strange recipe in that it&s good hot, but it&s great at room temperature, so the leftovers are even better than the original dish.
Ingredients: 1 large or 3 small 1 zucchini, grated (about pound) 2 tsp salt ' cup olive oil rubbed* 1 lb potatoes, sc and diced into $-inch cubes opped 1 large onion, ch 5-6 eggs Dash of nutmeg
Taco Seasoned Beef Low Carb Dinner

1) Sautee the ground beef or buffalo in a large pan. I often don&t even need to add any oil as the natural fats in the meat help it cook without sticking. Make sure to stir and cut up the meat in small pieces with your spatula as it cooks. 2) Once the meat is cooked through, add 2 Tbsp of the above Taco Seasoning (or Taco Seasoning of your choice.)
Ingredients: grass fed 1 pound ground rk Beef or Buffalo (both wo great) -it 2 Tablespoons Do ing Yourself Taco Season co Do-it-Yourself Ta at Seasoning Recipe (Gre to make ahead of time and always keep on hand) ili 6 Tablespoons Ch Powder min 2 Tablespoons Cu prika 4 Tablespoon Pa ion 3 Tablespoons On Powder rlic 1 Tablespoon ga powder nne 1 Teaspoon caye pepper (this makes it s spicy. add more or les depending on how you like it)
What can you do with this taco seasoned meat? I love to put it over a large salad of romaine lettuce, chopped tomatoes, cucumbers and celery and add salsa on top. My husband loves to put it on Sprouted Grain Tortillas, Spelt Tortillas or Rice Tortillas that we purchase at our local health food store. A good friend of mine uses large leaves of Romaine Lettuce and makes Lettuce Taco Wraps. If you have a bit of time, you can even add some fresh guacamole to your salad or wrap. Oh, and did I mention this taco meat freezes and re-heats really well? You can make a big batch and freeze in smaller containers for later use.
Dave!s Anabolic Blueberry Oatmeal

1) In a big bowl, mix all the ingredients (except for the frozen blueberries) 2) Cook in a microwave for about 3-4 minutes (cooking time varies from one microwave to another) - stir the mix 2 minutes after cooking has started so it doesn't stick or create chunks 3) Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!
Ingredients:
3/4 cup oatmeal 8 Egg Whites of 1/2 scoop (15g) er Chocolate Protein Powd re 2 teaspoons of Pu Cocoa Powder evia 1/2 teaspoon of St l 1 tbsp of Flax Oi 1 cup of frozen Blueberries 1/4 cup of water
Courtesy of Dave Ruel at Anabolic Cooking
Low Carb Spinach Scramble

1) Cook and drain the spinach. Season it with salt and pepper while still warm. Cover and set aside. 2) In medium skillet coated lightly with cooking spray - set to medium heat - cook the onion and red pepper until tender. 3) Add the eggs and scramble until completely set. 4) To serve, make a bed of spinach on a serving plate. Top with the scrambled eggs. Add additional seasoning if desired.
Ingredients:
6 Egg Whites ) 2 Eggs (with yolks d drained 1 cup cooked an n) Spinach (fresh or froze - to taste Salt and Pepper Onion 1/4 cup chopped Red 1/4 cup chopped Pepper
Rising Sun Scramble

1) In a skillet at medium-high heat, cook the garlic and ginger in olive oil until golden. Then add the mushroom, red pepper and scallion with the soy sauce, cook for about 2 minutes. Cover and set aside. 2) In a medium skillet coated lightly with cooking spray - set to medium heat - scramble the eggs and egg whites. 3) Just before the eggs are completely cooked, add the veggies and mix everything.
Ingredients:
6 Egg Whites 2 Eggs (with yolk) 1 cup of chopped Mushrooms d Red 1/2 cup of choppe Pepper (green 2 tbsp of Scallion onions) ut in 12 Snow Peas (c small pieces) ive Oil 1 tablespoon of Ol nger 1 teaspoon of Gi rlic 1 teaspoon of Ga ium soy 1 tbsp of low-sod sauce
Sweet Potato and Spinach Frittata

1) Preheat an oven to 350 degrees F (175 degrees C). Prepare baking dish. 2) Heat olive oil in a medium skillet over medium heat. Place potatoes in the skillet, cover, and cook about 10 minutes, until tender but rm. 3) Mix in spinach, green onions, and garlic. Season with salt and pepper. Continue cooking 1 to 2 minutes, until spinach is wilted. 4) Whisk the egg, egg whites and milk in a small bowl; then pour over vegetables. Sprinkle cheddar cheese over the frittata. Cook for 3-5 minutes, or until eggs are set on the bottom. 5) Bake in the preheated oven until set in the middle, 20 to 25 minutes.
Ingredients:
ive Oil 1 tablespoons Ol Potato 1 Medium Sweet Onion 1/4 cup chopped Pinch salt inach 1 cup of fresh Sp 1Egg 6 Egg Whites low fat 1/4 cup shredded cheddar cheese ilk 1/3 cup of Skim M Garlic 1 tsp of crushed
Baked Crispy Chicken Nuggets

1) Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil. 2) Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside. 3) Next, combine all dry ingredients in a large container with a tightly tting lid. Shake well. This is your coating mixture. 4) Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated. 5) Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
Ingredients:
ess 3 boneless, skinl ing chicken breasts weigh about 6 oz. each t bran 1/4cup/60ml of oa eat 1/4cup/60ml of wh germ arsely 1 Tbsp / 15 ml co ground axseed arsely 1/4 cup / 60 ml co ground almonds a salt 1/2tsp/21/2ml se white 1/2 tsp / 2 1/2 ml pepper er Pinch garlic powd water or 1/2 cup / 120 ml oth low-sodium chicken br , lightly 1 large egg white beaten
Chicken Marsala
1) Sprinkle red pepper akes, salt and pepper over chicken and set aside 2) Bring chicken broth to a low-boil in a saucepan over medium heat. Add Mush- rooms, Garlic and Shallots, then simmer for about 15 minutes until sauce reduces 3) Grill chicken for about 5-6 minutes each side or until cooked 4) Return sauce to stove and whisk in the yoghurt
Ingredients:
4 chicken breasts (boneless, 6oz each) ium 3 cups of low-sod Chicken broth ms 8 sliced Mushroo s 2 minced Shallot d 1/2 teaspoon of Re Pepper akes rlic 1/2 teaspoon of Ga semary 1 teaspoon of Ro t free 4 teaspoons of fa Yoghurt Salt and Pepper
5) Serve by topping chicken with sauce and rosemary
Buffalo (Bison) Burgers

1) Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside. 2) Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano, sea salt and pepper. 3) Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create 4 at patties. 4) Grill the patties on each side until the burgers reach desired doneness.
Ingredients:
ffalo 1 lbs of Ground Bu 1 Tbsp of olive oil 1 chopped onion 2 egg whites 1/4 cup oat bran mashed 1/4 cup cooked, sweet potato ano 1 teaspoon oreg salt 1/2 teaspoon sea nd 1/2 teaspoon grou black pepper
Grilled Blueberry Salmon Steaks

1) Pour 1/2 cup of chicken broth, vinegar, orange zest, and honey into a saucepan. Bring to a boil over high heat, and then reduce heat to medium. 2) Dissolve our in 1/4 cup of chicken broth, and stir into the simmering sauce. Cook and stir until the sauce thickens. Stir in the blueberries and chives, and keep warm over low heat. 3) Preheat grill to medium high heat.
Ingredients:
(6oz 4 Salmon Steaks each) 1 Tbsp Olive Oil Vinega 1/4 cup Balsamic Zest 2 Tbsp of Orange ney 1 teaspoon of Ho heat 1 Tbsp Whole W Flour dium 3/4 cup of Low-So Chicken Broth berries 1 cup fresh Blue ives 2 tsp chopped Ch r
4) In a large skillet, coated with olive oil, cook salmon for about 4 minutes per side. Serve with blueberry sauce.
Creole Tilapia
1) Meanwhile, coat a large skillet with cooking spray. Over medium-high heat, cook the onion, celery, and carrot for 5 minutes, or until tender 2) Add the tilapia and cook for 3 minutes. Carefully turn the sh and add the tomatoes and herbs. 3) Season with salt and pepper to taste. 4. Simmer for 2 minutes, or until the sh akes easily.
Ingredients:
oz ea 4 Tilapia Filets (6 1 Onion, diced sliced 2 Celery Sticks, ced 2 large carrots, sli ed 1 cup canned dic tomatoes Salt and Pepper ch)
Quick Tip: Serve over Brown Rice
Beef & Broccoli Stir Fry

1) Heat olive oil in a large skillet and add the prepared vegetables. 2) Cook, stirring until veggies are crisp tender and onions are browned. Put aside. 3) Stir in the beef strips, cook until desired doneness. 4) In a small bowl, combine the remaining ingredients, stirring to dissolve the our; add to the beef mixture and cook stirring constantly until sauce thickens
Ingredients:
oil 1 teaspoon olive 3 cups broccoli rrot 2 thinly sliced ca wedges 1 onion, cut into cut into 6 oz. sirloin steak strips chicken 3 tbsp low sodium or beef broth dium 1 tbsp reduced so soy sauce wheat 1 teaspoon whole our ia 1/2 teaspoon Stev
Classic Tuna Melt Patties

1) Mix all ingredients except cheese together in a small bowl 2) Heat a small non-stick frying pan over medium heat and spray with non-stick cooking spray 3) Make two small patties and cook until both sides are brown
Ingredients:
ained 16oz. can tuna, dr en 1 egg white, beat tmeal 2 tablespoon of oa ion, 2 tablespoon of on of diced (or 1/4 teaspoon onion powder) 1/4 teaspoon garlic powder salt & pepper
Banana Maple Protein Snack Wraps

1) In a separate bowl, mash banana and protein powder together with a fork until combined. 2) Spread the peanut butter onto the tortilla. Top with the banana mixture. 3) Sprinkle with almonds, then drizzle with maple syrup. 4) Roll the wrap and enjoy!
Ingredients:
Whe 1 8" 100% Whole Wrap 1 medium banana at
all 1 tablespoons of r natural peanut butter (o almond butter) vered 1 tablespoon of sli almonds protein 1 scoop of vanilla powder sugar 1 tablespoons of p free maple syru
Strawberry Meringues
1) Preheat the oven to 250 degrees F. 2) In a large mixing bowl, beat 6 egg whites and 1/4 tsp of cream of tartar with an electric mixer on medium-high speed, until the egg whites become uffy and hold stiff peaks. 3) Scoop this mixture out into two large ball-like portions on a baking sheet lined with parchment paper. 4) With the back of a large spoon, depress the middle of each portion to form a pocket (this is where the fruit will go). 5) Bake in the oven until the mixture turns light golden brown, between 5 and 10 minutes. Remove from oven and set aside to let cool. 6) Cut up 2 cups of strawberries and mix in a bowl with Stevia. Add the protein powder to this mixture, 1 scoop at a time, mixing well. Once these dry ingredients are mixed together, add water 1 tbsp at a time until the mixture becomes creamy. 7) Pour the strawberry mixture into the meringue pockets, letting it ow over the sides. Serve cool.
Ingredients:
6 egg whites tartar 1/4 tsp cream of berries 2 cups sliced straw 2 tbsp Stevia or 4 scoops vanilla er strawberry protein powd
Apple & Cinnamon High Protein Mufns

1) In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick 2) Add the diced apple and stir (with a spoon or spatula) 3) Poor the mix in a mufn cooking pan, Cook at 350 degrees F until cooked (about 30mins)
Ingredients:
3/4 cup oatmeal 1/4 cup Oat Bran 6 Egg Whites of Vanilla 1/2 scoop (15g) Protein Powder king 1/4 teaspoon of Ba Soda evia 1 teaspoon of St l 1 tbsp of Flax Oi 1 diced Apple tened 2 Tbsp of Unswee Apple Sauce 1/2 teaspoon of Cinnamon nilla 1/2 teaspoon of Va Extracts
Roasted Chicken Breast with Spinach and Walnuts Stufng

1) Pre-heat oven to 400 degrees. Buttery Chicken Breasts (cut along side and lay out at leaving attached at one end like a book) and lay out at on cutting board. You can pound it slightly to atten a bit if you want. 2) Rub both sides with olive oil and season well with salt and pepper. 3) Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
Ingredients:
en 4 large fresh chick s breasts, boneles and per skinless (average 8oz breast) ch 4 cups fresh spina 2 Tbsp of garlic crushed 1/4 cup walnuts Salt ck Fresh ground bla pepper virgin) Olive oil (not extra
4) Spread roasted garlic paste onto one half on inside of chicken breasts. 5) Sprinkle with crushed walnuts. 6) Place spinach on top of walnuts. 7) Fold top over and place on a rack tted inside a sheet pan or roasting pan. 8) Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stufng reaches 145 degrees. 9) Let rest for 15 minutes before slicing.
High Protein Pancakes

1) First heat a frying pan until hot and then reduce to medium temperature. 2) After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, ipping when bubbles start to form. 3) Make about 6 pancakes.
Ingredients:
1/4 cup oatmeal 6 egg whites x 1 tbsp ground a 1/2 tbsp cinnamon king 1/4 teaspoon of Ba Soda evia 1 teaspoon of St
Mashed Cauliower Potatoes

1) Cut the cauliower into orets of roughly equal size. 2) Steam the cauliower for about 15 to 20 minutes or until very tender. 3) Drain. Mash with a fork or a hand held potato masher in pan with butter, salt and pepper and garlic. Although a few potatoes once in a while will not make you fat, these are a great lower-carb highly nutrient-dense mashed potato substitute. The thing about cruciferous vegetables like cauliower, broccoli, brussels sprouts, kale and cabbage is that they contain those unique phytonutrients such as indole-3 that ght estrogenic chemicals in our environment that can cause weight gain. Resulteating these kinds of veggies helps you burn up fat! Cauliower is also loaded with vitamin C, ber, minerals, and special compounds such as glucosinolates and thiocyanates, which are especially abundant in the cruciferous vegetables such as broccoli, cauliower, and cabbage and help prevent cancer.
Ingredients: r, cut 1 head cauliowe ts into smaller ore 3/4 cup water butter ( I 3 Tbsp grass fed t don&t measure this, jus it) of k put in a big chun Sea salt pper Fresh ground pe tional Minced garlic, op
Courtesy of Mike Geary at Fat Burning Kitchen and The Truth About Abs
Ingredients: ground 1 lb of grass fed beef 2 Tbsp of olive oil green 2-3 red, yellow or and bell peppers, seeded sliced in half and (8x8) placed in a small baking dish with sides ion, 1 medium red on chopped coarsely , minced 2 cloves of garlic cut in 1 small zucchini, small pieces hrooms, $ lb of fresh mus sliced, any variety fresh 1-2 tsp of dried or e oregano (use double th amount if fresh) fresh 1-2 tsp of dried or fresh) if le basil (use doub ganic, 1 small can of or chopped tomatoes or matoes, 2-3 small fresh to chopped s, to Hot pepper ake taste Sea salt, to taste quinoa 3-4 cups cooked d fresh Handful of choppe parsley your Several slices of se favorite grass fed chee
Stuffed Quinoa Peppers

1) Heat oven to 350 degrees. 2) In a frying pan over medium heat, brown the beef in the oil, then add in the onion, garlic, zucchini, mushrooms, oregano, basil, and salt. 3) Cook about 5-7 minutes while stirring. 4) Add in tomatoes and quinoa, and cook a few more minutes until liquid is absorbed some. 5) Divide meat mixture up into the pepper cups and bake in oven, covered with foil for about 20-30 minutes. 6) Add cheese slices on top of peppers when there is about 10 minutes of cooking time left. 7) Generously sprinkle parsley over peppers and serve. Quinoa is making an appearance in grocery stores and restaurants these days, often as a substitute for rice, or in pilafs or stufng. Quinoa is not really even a grain, but a seed and full of high-energy nutrition. Quinoa is a very good low glycemic carbohydrate source; rich with manganese, magnesium, calcium, copper, iron, phosphorus, vitamin E, and several B vitamins. The protein in quinoa is superb; in fact it contains an almost perfect balance of all 8 essential amino acids needed by humans.
Healthy Fat-Burning Chocolate Pudding

1) Put the avocado and almond butter into a bowl and mash together with a fork until smooth.( 2) Then add all of the other ingredients into(the bowl and mix together vigorously until all is mixed and smooth.
Ingredients: ado (soft 1/2 of a ripe avoc to touch) oons of approx 3 tablesp bly re almond butter (p fera raw if possible) approx 1/4 cup of milk unsweetened almond or coconut milk( oons of 2 heaping tablesp organic cocoa powder nilla 1/2 teaspoon of va stevia 1(or 2 packets of (or to your desired sweetness level) oop of 1/2 to(3/4 of a(sc er chocolate protein powd of salt just a small pinch
If everything went right, the consistency will be similar to pudding... except normal pudding makes you FAT with loads of sugar!( My healthy pudding recipe will actually HELP you to burn fat, control cravings, and satisfy your body's need for micro-nutrients, protein, healthy fats, and ber. If the pudding ends up too thick, simply add a bit more almond milk or coconut milk for more moisture. If you want to get a little wild and add some more nutrient-rich additions, feel free to add some chopped pecans, chia seeds, rice bran, or walnuts at the end.
Ingredients: conut 3/4 cup(organic co milk r works 1 bar (3-5 oz. ba well) of bakers te unsweetened chocola 100% cacao content of peanut 4-5 tablespoons nut butter or your favorite butter dried 3/4 cup raisins or es( ji cranberries or go berri w 1/2(cup whole ra r almonds or othe nuts ped 1/4 cup raw chop pecans gms of 1 scoop, about 25 your favorite protein powder s, hemp 3(Tbsp chia seed s( seeds, and/or ax seed 2(Tbsp rice bran ts or oat 2 Tbsp whole oa bran la 1/2 teaspoon vanil extract via A little natural ste te powder to swee n h of real add a small touc nt a maple syrup if you wa more "blended" sweetness avor
Lean-Body Chocolate"Peanut Butter "SuperFood" Fudge

1) Start by adding the coconut milk (cans of organic coconut milk are available at most health food stores and possibly even your grocery store) and vanilla extract to a small saucepan on(VERY low heat -- the lowest heat setting. 2) Break up the extra dark chocolate bar into chunks and add into pot. 3) Add the nut butters and the stevia, and continuously stir until it all melts together into a smooth mixture. 4) Then add the raisins, nuts, seeds,(protein powder, oat bran, and(rice bran and stir until fully blended.( If the mixture becomes too thick or dry consistency, just add a small amount more coconut milk.( If the mixtures seems too wet, keep in mind that it will solidify a good bit once it goes in the fridge. 5) Spoon/pour the fudge mixture onto some waxed paper in a dish and place in the fridge until it cools and solidies together (3-4 hours). Cut into squares once rm and place in a closed container or cover with foil in fridge to prevent it from drying out. Enjoy small squares of this delicious healthy "super-food" fudge for dessert and for small snacks throughout the day. This is about as good as it gets for a healthy yet delicious treat!( Even though this is a healthier dessert idea that's lower in sugar and higher in nutrition than most sweet treats, keep in mind that it is still calorie dense, so keep your portions reasonable.(
Use This Recipe On The Following TAC-Food Diet Days ! Carb Load ! Protein+ Cleanse Balance
Ingredients: hy type 1 1/2 lbs(of a healt of ground meat er diced 1 large red pepp ers 5-6 jalapeno pepp diced 2 onions diced olive oil 2 tbsp extra virgin d 1 large can crushe lar tomatoes or 5-6 ge fresh tomatoes diced ans or 1 can of kidney be black beans half a bag of ch frozen(chopped spina 2 tbsp molasses tra dark 2-3 squares of ex chocolate powder 1 or 2 tbsp of chili in 1 or 2 tsp of cum hed 1 or 2 tbsp of crus garlic celtic sea a small touch of salt 1/2 cup oat bran chopped cilantro avocado
Geary's Fat-Burning Chili Recipe

1) Use a large pot and start with the olive oil and ground meat cooking. Just start adding all of the diced vegetables and other ingredients as you get them ready.( 2) Once it's all together and cooking in the pot, reduce heat to low and simmer for 40-50 minutes. 3) Top each bowl with freshly diced ripe avocado (even more satisfying healthy fats) and sprinkle with shredded raw grass-fed cheese.
Save the leftovers and bring healthy lunches or mid-meals with you to work each day. It doesn't get any more nutrient dense than this!( This is the type of meal that is so dense in micro-nutrients, that it will satisfy your body's needs for nutrition (hence, eliminating cravings), but do it without overloading on calories.
Peach Protein Ice Cream

Mix in a blender to a thick, ice-cream like consistency.
Delicious! Great dessert to split with someone, or even a good meal in itself for breakfast or as a mid-meal
Ingredients: 4 oz. milk milk 1/4 cup coconut nilla 8 oz. container va yogurt n peach a handful of froze slices nilla 15-20 grams of va protein powder powder if a touch of stevia s desired extra sweetnes
Pumped-Up Pumpkin Mix

Mix everything together in a huge bowl and split into 5-6 containers (approx 16 oz containers work well), and you've got a quick healthy meal for each weekday. Adjust the quantities of the ingredients if you want less calories or more calories per meal. If you dig pumpkin pie, you'll love this little nutrient-dense, antioxidant-rich, protein-packed treat!
Ingredients: pure two 15-oz cans of 100% pumpkin pack er of one 15-oz contain ricotta cheese er of one 32-oz contain vanilla yogurt 25 one scoop (about grams) of vanilla protein l powder with no articia sweeteners currants 3/4 cup raisins or walnuts 3/4 cup chopped or pecans and/or 1/4 cup chia seed hemp seed 1/4 cup rice bran on to cinnamon to seas s taste (1/2 to 1 tsp work well) ural non a little stevia (nat caloric sweetener)
Geary's Healthy Chocolate Chip Ricotta

Mix all of the ingredients together in a container and you're done! Store in the fridge and enjoy a few spoonfuls each night for dessert.
Ingredients: er one 15 oz contain ricotta cheese la extract 1 teaspoon vanil tened 3 Tbsp of unswee cocoa powder syrup 1 Tbsp real maple te protein 1 scoop chocola powder 1/2 cup extra dark chocolate chips powder a touch of stevia to sweeten
The Ultimate Muscle Salad

1) Mix it all together and you've got one delicious and ridiculously nutritious salad. 2) Top with homemade dressing made of balsamic vinegar, extra virgin olive oil, and Udo's Choice Oil Blend
Ingredients: ch approx 1 cup spina leaves d leaf approx 1 cup mixe lettuce shredded carrots ado, 1/2 of a ripe avoc diced , diced 2 hard boiled eggs pecans 3 Tbsp chopped berries 1/4 cup dried cran
Now before you throw your arms up in disgust and call me crazy for recommending such a high fat, high calorie meal, keep in mind to scale back the portion sizes for your own caloric goal. The portions above are simply the portions that I use considering that my maintenance caloric intake is around 3000 calories/day. If your maintenance is 2000 calories/day, then scale back the portions accordingly.
Geary's Healthy-Fat Blend Balsamic Vinaigrette Dressing

1) Fill your salad dressing container with these approximate ratios of liquids: a. 1/3rd of container lled with balsamic vinegar b. 1/3rd of container lled with apple cider vinegar 2) ll the remaining 1/3rd of container with equal parts of extra virgin olive oil and "Udo's Choice EFA Oil Blend"
Ingredients: balsamic vinegar ar apple cider vineg oil extra virgin olive A Oil Udo&s Choice EF Blend rup 1 -2 tsp maple sy rlic onion powder, ga pp powder, black pe er
3) Add just a small touch (approx 1 or 2 teaspoons) of real maple syrup 4) Add a little bit of onion powder, garlic powder, and black pepper and then shake the container to mix all ingredients well. This homemade salad dressing mixture is delicious and healthy, and I pretty much never get tired of it!
Use This Recipe On The Following TAC-Food Diet Days ! Carb Load ! Protein+ ! Cleanse ! Balance
Garbanzo Breakfast Biscuits

1) Preheat oven to 350 F. 2) In a food processor, combine all ingredients until they form a thick paste but are still slightly chunky. Spray a cookie sheet with 5 small circles of olive oil. Smack a dollop of mixture onto each circle. 3) Place the sheet in the oven and cook for 15-20 minutes, until rm. Let cool for 5 minutes and then remove from the cookie sheet and enjoy!
Ingredients: zo beans 3/4 cup Garban n or fresh 1/4 cup froze strawberries 1/2 banana powder 1 scoop protein or 1 egg via (or 4 packets of ste ) squirts of liquid stevia
Courtesy of BodyweightCoach.com
Use This Recipe On The Following TAC-Food Diet Days ! Carb Load ! Protein+ Cleanse ! Balance
Certiable Breakfast Greens

Most people look at me like I&m certiable when I suggest having a salad for breakfast. But why not! And most people who have tried it have converted 1) Mix all your greens and veggies together in a large bowl and toss with your olive oil and balsamic vinegar. 2) Crumble the cheese over the greens and place your eggs, still hot, onto the bed of greens and cheese.
Ingredients: 2 cups mixed greens baby
3) Grind a bit of black pepper over the eggs and enjoy!
o chopped 1 Italian tomat s of English About 2 inche cucumber, nely sliced nely 1 green onion sliced well mixed 2 tsp olive oil with 1 tsp balsamic vinegar eggs 2-3 poached (organic, free range) nic blue 1 ounce orga cheese black Fresh ground pepper
Breakfast On The MoveGet Shakin!

(Cranberry Smoothie for when you!re in a pinch) 99% of the time, I recommend whole food. But if you&re really in the pinch and want breakfast on the go, you can make a smoothie. First, nd yourself a high quality protein powder. Look for one that contains whey protein isolate and that is sweetened with stevia rather than one of the articial sweeteners. I prefer cranberries over any other fruit because they are quite low in sugar, but high in ber and in anti-oxidants.
Ingredients: cranberries 1/2 cup frozen quality 1 - 2 scoops of protein powder mine 5 grams gluta 2 tsp cinnamon r ice cold wate
The glutamine is for gut health. The cinnamon just tastes good and also has been demonstrated to have useful effects on insulin management in the body. Put everything in a blender and whiz it up until smooth. I use the Magic Bullet mixer. It&s cool because when you&re done you just turn the container over and it becomes your glass, complete with a handle.
Balsamic Veggies & Ground Turkey

1) Heat a skillet over high heat and add your ground turkey. When adding the meat, spread it out in a thin layer over the entire surface of your pan. Allow to brown on one side for approximately two minutes and then ip sections of the meat over to brown on the other side for another minute or two. Then break the meat up into small chunks and continue cooking until meat is rm and no pink remains. 2) Transfer the meat to a bowl lined with a paper towel and set aside. 3) Turn your heat to medium-low and add your green onions to your pan and cook for about 1 minute before adding the tomato and cucumber. 4) Cook until tomato starts to turn into a paste and cucumber starts to soften slightly. Add balsamic vinegar, salt and pepper. Turn heat to high and continue cooking for about 45 seconds to 1 minute more. 5) Transfer your turkey to a pasta bowl and spoon your veggie mixture over it. Sprinkle with crushed red pepper to taste. (quite spicy so take it easy until you nd your zone)
Ingredients: nd turkey half pound grou (organic free range) s, nely 2 green onion chopped o, roughly 1 Italian tomat chopped cumber, 1/4 English cu roughly chopped vinegar 1 tbs balsamic and fresh Celtic sea salt ground pepper to taste ppers to crushed red pe taste
10 Minute Fish Soup

1) Add your olive oil to large skilletmedium-low heatand put in your green onions. Work your onions around the pan frequently for 2-3 minutes until they start to soften and then add your mushrooms. Continue cooking until the mushrooms just start to sweat (begin to soften and give off some liquid). 2) Add your balsamic vinegar to the skillet and cook for another minute or so. Then add your chicken broth to the pan. Throw your salt and pepper into the mix and bring the liquid to a simmer.
Ingredients: 400 grams co white sh d or other
3) Add your sh to the pan and enough of your water to completely cover the sh. Bring back to a simmer, cover and cook for about 10 minutes or until sh akes easily. Serve in pasta bowls with a green salad on the side.
1 tsp olive oil s 4 green onion hrooms package mus nely chopped chicken 1 cup organic broth vinegar 1 tbs balsamic r 1-3 cups wate a salt 1 tsp Keltic se ound 1 tsp fresh gr pepper
Magnicent Meatloaf
1) Preheat your oven to 350 F. Throw your ground beef into a very big mixing bowl. Put your parsley and red onionpeeled and roughly choppedinto a food processor and whiz it to a pulp. Add that mixture to your beef along with your egg. 2) Crush your garlic and briey saut it in your sesame oil over medium low heat. Continue, stirring periodically, until golden, around 5 minutes. Add this to your meat mixture along with your sea salt and ground pepper. If you like, set aside a smidge of the cheese to add to the top of the loaf.
Ingredients: ef (organic 1 lb Ground be pastured) ion 1 small red on parsley Handful fresh 1 egg s 5 garlic clove seed oil 1 tbs sesame sea salt 1.5 tsp Celtic ound .5 tsp fresh gr pepper hard 1/4 cup ground cheese (like parmesan pastured and nonpasteurized) mustard 1/8 cup Dijon
3) Finely grate your cheese (or throw it in the blender) and add to the bowl along with your Dijon mustard. Get in there with your hands and thoroughly mix everything together. 4) Place your mixture into two small or one large loaf tin. If you set aside some cheese, sprinkle it over the top with a bit more fresh cracked pepper. Place it in the oven. 5) One large tin should take about 45 minutes to cook. Smaller tins can be done in as little as 35 minutes. Use a meat thermometer for the most accurate cooking results. Take out when the temperature reaches 160 degrees fahrenheit.
Finger Lickin! Roast Chicken

1) Preheat oven to 475 F. 2) Heap the onion, cabbage and garlic in the middle of your roasting pan and drizzle with olive oil. If you like, you can also drizzle your balsamic vinegar over the veggies at this point. 3) Rinse your chicken and pat it dry with a clean cloth or paper towel. With a sharp knife, prick holes all over your lemon and stuff into the cavity of the chicken with your rosemary leaves.
Ingredients: ium 1 small or med organic and free range chicken ion roughly 1 large red on chopped e (any kind) half a cabbag roughly chopped garlic, 7-10 cloves of peeled and whole 1 lemon ample olive oil vinegar 1 tbs balsamic (optional) sea salt loads of Celtic er and fresh ground pepp lsamic red wine or ba al vinegar & water (option for gravy) ional) rice our (opt
4) Cover the outside of your chicken with olive oil and rub thoroughly and liberally with Celtic sea salt and fresh ground pepper. Then place the chicken on top of the bed of veggies in your pan. 5) Pop the pan in the oven. Reduce the heat to 400 F. Baste after about 40 minutes. Total cooking time should be about 1 hour and 20 minutes. I like to use a meat thermometer. Insert into the thickest part of the chicken's thigh, without touching the bone. Take the bird out when it reads 175 F. The internal temperature will continue to rise. 6) Cover your bird with foil and let sit for another 10 minutes. Carve it up and serve on a platter with your favorite steamed veggies and wild rice.
Broiled Salmon
1) Bend your sheet of foil to form a lip around the edges. In a bowl, mix together your Bragg&s, wasabi powder and stevia or honey. Pour the mixture into the foil and place your sh, esh down, in the foil with your mixture. 2) If you like to eat the skin, make sure you descale it beforehand. 3) Fold the sides of the foil up to envelope the sh completely and force the liquid into the middle where it will marinate your sh. Place in the fridge for about an hour.
Ingredients: c salmon One wild Paci (skin on) &s Soy 1/4 cup Bragg Seasoning** powder 1 tbs wasabi uirts of 2 packets or sq stevia extract or 2 tbs organic unpasteurized honey avy duty A sheet of he aluminum foil the **In the US this goes by e of highly appetizing nam Bragg&s Liquid Aminos
4) Preheat your oven to 500 F on broil. Place your topmost rack as close to the top as possible. 5) Take the sh out of the fridge and open up the foil. Flip your sh over so the skin side is down. Make sure you maintain a little lip of foil, but fold the rest back to expose the esh to the heat. Pop the sh and foil into the topmost rack of the oven. 6) For a typical let of salmon, it will take about 10 minutes per inch of thickness. But keep your eye on it. It should be akey and still translucent when done. Don&t overcook it. This is great with some steamed asparagus, Drizzle it with olive oil and and sprinkle with a dash of Celtic sea salt and pepper.
Grilled Rosemary Chicken Strips

1) Put your rosemary and tarragon (or fennel) into a large mixing bowl with the Bragg&s, the oil and the fresh pepper. Give it a mix with a fork. 2) Slice your chicken breasts lengthwise into long thin strips (about a half inch wide) and place in the bowl with your mixture. Make sure the chicken is thoroughly covered and then press it down into the bowl, forcing the liquid up to cover as much of the chicken as possible. Cover with a plate and put in the fridge for anywhere from 30 minutes to 2 hours.
Ingredients: e range 2 organic & fre chicken breasts fresh 4-6 sprigs of d rosemary (leaves picke d) and nely choppe sh French A handful of fre a tarragon (optional) or s tsp of fennel seed (ground) sesame oil 1 tbs olive or s soy 2-4 tbs Bragg& seasoning** ound 1 tsp fresh gr pepper the **In the US this goes by e of highly appetizing nam Bragg&s Liquid Aminos
3) When you&re getting ready to prepare your meal, re up your BBQ grill on high heat and wait for it to get to it&s maximum temperature (most of them have a little thermometer). 4) When the grill is nice and hot, turn it all the way down to minimum and lay your chicken strips out on the grill. Flip them after about 5 minutes. Continue cooking on the other side until the chicken is rm to the touchapproximately another 5 minutes depending on your grill. This is great served with a nice green salad or you can slice some zucchini lengthwise and pop it onto the grill for the last few minutes of cooking. Just brush it with some olive oil and sprinkle some Celtic sea salt and pepper on it.
Wonger Banana Nut Mufn

This is from our buddy Eric Wong. You&ll be amazed by the fact that these mufns are completely our-free! 1) Preheat oven to 350 F. 2) In a food processor, whiz up your bananas, eggs, honey and stevia. 3) Add in your nut butter and give another short whiz. Finally add your apple cider vinegar and your baking soda.
Ingredients: 2 rip bananas 2 eggs 2 tbs honey stevia to taste er vinegar 1 tsp apple cid (with mother) da (not 1 tsp baking so powder) r (organic 1 cup nut butte cashew or almond)
4) Put mufn papers into your 12 mufn tin and ll each with your mixture. 5) Put them in the preheated oven for 20 minutes or until nice and golden on the outside. 6) Leave to cool for 5 minutes after taking them out of the oven before enjoying!
Stopgap Phony Cheesecake

Sometimes you just need something sweet and creamy to pull you through. This concoction is just like cheesecake if you squint your eyes really tight Mix everything in a food processor until creamy and smooth. Put in a bowl. Eat. If you can handle the extra calories. This tastes great with a big dollop of natural almond butter on top.
Ingredients: organic 250 grams of se cottage or ricotta chee uirts of 4 packets or sq stevia extract pure caca 1 tbs organic powder o
Jerk Tilapia with Asparagus

1) In a bowl, combine thyme, chili, garlic, ginger, nutmeg, cinnamon, jalapeno, salt and pepper 2) Coat tilapia llets with olive oil and Lime Juice. 3) Pat both sides with spices 4) In a non-stick cooking pan, coated with cooking spray, cook each llet until just cooked through, about 3 minutes on each side or until sh starts to ake
Ingredients: oz ea 4 Tilapia Filets (6 e 1 teaspoon Thym ch)
Quick Tip: Serve with Steamed Asparagus
Powder 1 teaspoon Chili minced 2 Garlic Cloves, er 1 teaspoon Ging tmeg 1/2 teaspoon Nu amon 1/2 teaspoon Cinn er, sliced 1 Jalapeno Pepp 1 Tbsp Lime Juice 2 Tbsp Olive Oil Salt and Pepper
Provencal Halibut
1) Preheat the oven to 350F. 2) In a baking dish, coated with olive oil put sh lets topped with the wine, tomatoes, olives, lemon juice, garlic, onion. Bake for 30 minutes 3) In a bowl, mix basil, bread crumbs, parmesan, salt and pepper 4) Sprinkle the parmesan mixture on top of the cooked sh for another 2-3 minutes or until bread crumbs are golden brown
Ingredients: oz each) 4 Halibut Filets (6 e Wine 1/2 cup dry Whit diced 3 cups Tomatoes, Juice of 1 Lemon 1 cup Onion, nely chopped minced 2 Garlic Cloves, 2 Tbsp Basil ives, 1 Tbsp Green Ol minced 1 Tbsp Olive Oil umbs 1/4 cup Bread Cr 1 Tbsp Low-Fat Parmesan Salt and Pepper
Grilled Shrimp and Cilantro Salsa

1) Make the salsa rst : Combine the cilantro in a blender with the garlic, ginger, jalapeno pepper, and oil. Puree until smooth 2) Remove to a bowl, add some salt and pepper, and thin with lime juice. Refrigerate for 2 hours 3) Grilled the cooked shrimps for 2-3 minutes each side, serve with the salsa
Ingredients: cooked 2 pounds shrimp, and peeled tro, 1 cup fresh Cilan chopped minced 2 Garlic Cloves, er 1 Tbsp fresh Ging er, 1 Jalapeno Pepp seeded and chopped 3 Tbsp Olive Oil 2 Tbsp Lime Juice Salt and Pepper

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101 Warrior Recipes Page 1

TAC-Food: 101 Warrior

101 Warrior Recipes Page 2

The TACFIT 4-Day Diet

TAC-Food: 101 Warrior

101 Warrior Recipes Page 3

TAC-Food: 101 Warrior

101 Warrior Recipes Page 4

Masala Curry Egg Scramble

TAC-Food: 101 Warrior

101 Warrior Recipes Page 5

Brain Food Breakfast

TAC-Food: 101 Warrior

101 Warrior Recipes Page 6

Wolfs Lean Oats

TAC-Food: 101 Warrior

5) Top with fruit and enjoy!

101 Warrior Recipes Page 7

Fried Rice Scramble

TAC-Food: 101 Warrior

101 Warrior Recipes Page 8

Mediterranean Egg Scramble

TAC-Food: 101 Warrior

101 Warrior Recipes Page 9

Moroccan Chicken Casserole

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 10

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 11

Chocolate Almond Primal Shake

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 12

Spicy Tomato Primal Shake

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 13

Vanilla Berry Primal Shake

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 14

Blueberry Kale Primal Shake

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 15

Chicken Curry Clafouti

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 16

Italian Sausage Meatballs with Fresh Herbs

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 17

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 18

TAC-Food: 101 Warrior

Courtesy of The Primal Blueprint Cookbook

101 Warrior Recipes Page 19

Swiss Chard Frittata

TAC-Food: 101 Warrior