Lean Recipe Sampler (How to Use this Guide)

Ingredients*

Instructions (Prep time, Cooking time)

Simple steps laid out here

5 ingredients or less (excluding seasonings)

Pics
Recipe before pic

*Servings: 1

Calories and Macros

Ingredients
Sample Ingredient 1
Sample Ingredient 2
Sample Ingredient 3

Protein (g)
50
10
5

Fat (g)
10
5
0

Carbs (g)
20
0
25

Calories
370
85
120

Total

65

15

45

575

Per Serving

65

15

45

575

Recipe after pic

Why It's Awesome

A list of good reasons why you'll want to make this recipe.

Tips and Tricks

Recommended Brands:

Things I've picked up along the way after making these recipes a few times that help reduce prep or clean up time, improve taste and optimize calories
and macros.

I use MyFitnessPal religiously and I know a lot of others do too

I also think it's cool when apps integrate with each other
Click on the MyFitnessPal icon for each recipe ==>
Then you can easily add it to your food diary
You can add me on MyFitnessPal at agulamali

Enter this meal:

Sample Ingredient 1
Sample Ingredient 2
Sample Ingredient 3

Will list my favorite, if I have one

Will list my favorite, if I have one
Will list my favorite, if I have one

Bunless Cheddar Burgers

Instructions (No prep time, 10-15 minutes cooking
time)

Ingredients*

1. Preheat pan to medium heat and season burger patties with salt,
pepper and Chicago steak seasoning
2. Melt butter in pan and make sure it's evenly coated
3. Place burgers in pan
4. Cook to desired temperature, flip once when halfway done
5. Turn off burner, coat cooked patties with shredded cheese, and
cover pan with lid to melt cheese

4 x 1/2 lb Extra Lean Ground Beef Burger Pattied (7% fat)

1 tbsp Butter
1/2 cup Fat Free Shredded Cheddar Cheese
Salt, Pepper, Chicago Steak Seasoning

*Servings: 4

Pics

or 2 for really hungry people

Calories and Macros

Ingredients
Burger Patties
Butter
Cheddar Cheese

Protein (g)
184
0
18

Fat (g)
64
11
0

Carbs (g)
0
0
4

Calories
1,312
99
88

Total

202

75

1,499

Per Serving

51

19

375

Why It's Awesome

Who says you need a grill to make a great burger? Screw that. You can make these in your tiny ass kitchen. And who says burgers have to be fatty? At
only 375 calories per burger, these are perfect for hitting your macros. Eating burgers while getting lean almost feels wrong, but with this recipe, it's
totally doable. In fact, I usually eat two of them.

Tips and Tricks

Recommended Brands:

The key to keeping these low in calories without sacrificing taste is to use extra lean ingredients and save the fat for the butter to use in your cooking. I
make mine with 93% lean beef and fat-free cheddar cheese. But I use some high-quality grass fed butter to cook them up and trust me, there is no
shortage of good flavor. Serve with sauteed greens or a heaping side of potato wedges to double your satisfaction.

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Burger Patties
Butter
Cheddar Cheese

Any, but make sure they're extra lean!

Kerrygold
Kraft Natural Fat Free Shredded Cheddar

Restaurant Style Potato Wedges

Instructions (5 minutes prep time, 30 minutes
cooking time)

Ingredients*

1. Preheat oven to 415 degrees

2. Slice potatoes into wedges and place in mixing bowl
3. Pour olive oil over potatoes and then coat with paprika, parmesan,
salt and pepper
4. Mix well until wedges are evenly coated
5. Spray baking sheet with nonstick cooking spray and spread
wedges evenly on baking sheet
6. When oven is ready, bake for 15 minutes
7. Remove baking sheet and flip wedges over, then bake for another
10 minutes
8. Turn oven off, remove baking sheet and sprinkle fat free shredded
cheddar cheese over wedges, then place in the oven for another 5
minutes to let the cheese melt

2 x Medium Russet Potatoes

1 tsp Extra Virgin Olive Oil
2 tbsp Grated Parmesan Cheese
1/4 cup Fat Free Shredded Cheddar Cheese
Paprika, Salt, Pepper, Garlic and Herb Seasoning

*Servings: 2

or 1 for a really hungry person

Calories and Macros

Ingredients
Potatoes
Olive Oil
Parmesan Cheese
Cheddar Cheese

Pics

Protein (g)
6
0
5
9

Fat (g)
0
5
4
0

Carbs (g)
52
0
1
2

Calories
232
45
60
44

Total

20

55

381

Per Serving

10

28

191

Why It's Awesome

These taste like cheesy potato wedges you'd order in a restaurant, but they clock in at under 200 calories per serving because they aren't deep fried or
loaded with a ton of fat. They are also super simple and easy to make. I eat these several times a week and it totally takes care of my french fry fix.

Tips and Tricks

Recommended Brands:

Make sure the parmesan cheese you use is very finely grated, so that you can sprinkle it over the potatoes like salt. This will prevent it from getting
clumpy when you bake them. Use fat free shredded cheddar cheese to keep the fat low. Also, to add some more flavor, use garlic salt instead of
regular salt and sprinkle some garlic and herb seasoning mix over the potatoes before the final step of melting the cheddar cheese. The thinner you
slice the wedges, the more crispy they will get, but be sure not to overcook them, since you're baking at a high temp. Otherwise, they'll come out like
potato chips (unless that's what you want, of course).

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Potatoes
Olive Oil
Parmesan Cheese
Cheddar Cheese

Any, I prefer russet potatoes

Any
Any, but make sure its very finely grated
Kraft Natural Fat Free Shredded Cheddar

Buffalo Chicken Bites

Ingredients*

Instructions (No prep time, 12 minutes cooking time)

1. Preheat pan to medium high heat
2. Season chicken with salt, pepper and Montreal chicken seasoning
3. When pan is hot, melt coconut oil in pan, then add the chicken
tenderloins
4. Fry until bottom sides are golden brown (about 5 minutes), then flip
with tongs
5. Cook for another 5 minutes or so until other sides are golden brown
6. Turn off burner, then place cooked tenderloins on chopping board
and chop into pieces
7. Return to pan and toss in buffalo wing sauce (as much as desired)

16 oz Chicken Tenderloins
2 tsp Coconut Oil
Buffalo Wing Sauce of Choice
Salt, Pepper and Montreal Chicken Seasoning

*Servings: 2

Pics

or 1 for a really hungry person

Calories and Macros

Ingredients
Chicken Tenderloins
Coconut Oil
Buffalo Sauce

Protein (g)
92
0
0

Fat (g)
10
9
0

Carbs (g)
0
0
0

Calories
458
81
0

Total

92

19

539

Per Serving

46

10

270

Why It's Awesome

Chicken breasts or tenderloins are among the best fitness foods you can eat for good reason. They are very high in protein, low in fat and can be used
in almost any dish. This is the simplest way I've found to cook chicken quickly and make it taste great. You can then use it in a variety of ways. Eat it by
itself as an appetizer or small meal, put it in a salad or use it in another recipe like the buffalo chicken quesadilla. You can even store half of it before
you toss it in buffalo sauce and save it for another recipe like the Sriracha fried rice. So many options!

Tips and Tricks

Recommended Brands:

Use chicken tenderloins because they cook up very quickly and are easier to chop up. Don't omit the Montreal chicken seasoning! Using this and frying
it in the coconut oil for a long enough time will give the bites a crispy texture almost as if they're breaded. Use any sauce you want. Doesn't have to be
buffalo, but I like it because it has little to no calories and lots of flavor (plus I like spicy stuff). If you don't like spicy, you can subsitute a roasted garlic
sauce or low-calorie barbeque instead.

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Chicken Tenderloins
Coconut Oil
Buffalo Sauce

Nutiva Extra Virgin Organic Coconut Oil

Frank's Red Hot Buffalo Wing Sauce

Buffalo Chicken Quesadilla

Ingredients*

Instructions (No prep time, 15 minutes cooking time)

Pics

1. Prepare half portion (or whole portion and save half) of buffalo
chicken bites (previous recipe)
2. Preheat another large skillet to medium heat
3. When skillet is hot, spray with nonstick cooking spray, then add the
tortilla
4. Fry for a couple of minutes, then flip and coat the tortilla with
shredded cheddar cheese
5. Add the buffalo chicken bites to half of the tortilla
6. Fold the other half over and press down
7. Remove from skillet, cut into quarters and top with fat free sour
cream (optional)

8 oz Chicken Tenderloins
1 tsp Coconut Oil
Buffalo Wing Sauce of Choice
1 Fat Free Tortilla
1/4 cup Fat Free Shredded Cheddar Cheese
Salt, Pepper and Montreal Chicken Seasoning
*Servings: 1

Calories and Macros

Ingredients
Chicken Tenderloins
Coconut Oil
Buffalo Sauce
Tortilla
Cheddar Cheese
Total
Per Serving

Protein (g)
46
0
0
4
9
59

Fat (g)
5
5
0
0
0
10

Carbs (g)
0
0
0
18
2
20

Calories
229
45
0
88
44
406

59

10

20

406

Why It's Awesome

This dish is low in fat, filling and easy to make. Again, another example of how you can take a high fat, high calorie dish like a quesadilla you'd get at a
Mexican restaurant and make it really diet friendly. Plus, if you're already making the buffalo chicken bites, you can take them to a whole new level with
the quesadilla and it's only a couple extra minutes of time.

Tips and Tricks

Recommended Brands:

Use a low fat or fat free tortilla and again, the fat free cheese (notice a theme here?). You can get a large tortilla that's big enough for a nice quesadilla
and it will only be around 100 calories or less. I like to top it with fat free sour cream at the end and the calories on this are negligible. Also, I like to
serve it with some sauteed greens and it makes for a really quck and healthy lunch or small meal.

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Chicken Tenderloins
Coconut Oil
Buffalo Sauce
Tortilla
Cheddar Cheese

Nutiva Extra Virgin Organic Coconut Oil

Frank's Red Hot Buffalo Wing Sauce
La Bandarita Fat Free Tortilla
Kraft Natural Fat Free Shredded Cheddar