BREAKFAST:

Veggie Breakfast Omelette

 You’ll need:

• 3 slivers Onion
• 1 Bell Pepper (I prefer red)
• 5 Mushrooms
• 1oz Spinach
• 1oz Fat Free Feta
• 1/2 cup liquid Egg Whites (or regular egg whites)
• 1 teaspoon Olive Oil 
• Chili Powder
• Pepper
• Paprika

1. Slice bell pepper into long strips, put on a plate and microwave for about 3 minutes to soften.
2. Cut a few slivers of onion and chop small.
3. Slice mushrooms long-ways.
4. Put a teaspoon of olive oil on the pan, heat it up and toss the veggies on.
5. Once the veggies begin to blacken, turn the heat down and add a half cup of egg whites.
6. Add Chili powder, pepper & paprika to taste.
7. Flip the concoction in the pan and crumble the Feta on top.

Simple Protein Pancakes

What you’re gonna need:

1 scoop protein powder (look for a low/no carb & low/no sugar version)
1/2 cup liquid egg whites
1/4 teaspoon cinnamon (optional)
Pam or non-stick cooking spray
Peanut or Almond butter (optional)

Spray pan with non-stick spray & turn the heat on high. While the pan is heating up, put all the ingredients in a shaker cup and shake well. By the time you’re done, the pan should be nice and hot. Pour the ingredients on and give it about 2-3 minutes & flip.
*I like smearing a tablespoon of peanut butter or almond butter on top and some sugarfree pancake syrup! Enjoy!

“Graham Cracker” Protein Shake

This tastes EXACTLY like a graham cracker! SO GOOD!

1 scoop vanilla protein powder (I used Muscle-Link Pro Fusion in Tropical Vanilla)
1 tablespoon natural almond butter
1 cup unsweetened vanilla almond milk
1 cup ice
Sprinkle cinnamon
Sprinkle pumpkin spice
Blend well & enjoy!

LUNCH/DINNER:

Low-Carb Tuna Melt (Lunch or Dinner!)
You will need:
1 large bell pepper
1 can of tuna (Other fish like salmon or mahi mahi would also taste great)
Nonfat or Lowfat cheese (I use Lifetime brand Mozzarella)
Pam 

• Cover a baking sheet with aluminum foil and lightly spray with nonstick spray like Pam
• Put your oven on broil
• While the oven is heating up, cut your bell pepper in half and gut it.
• Put the bell peppers on the sheet face down and put under the broiler.
• Keep an eye on them! When the the skin of the bell pepper blackens and starts to wrinkle, remove from the oven.
• Allow to cool enough so you can handle them without burning yourself.
• Peel the shriveled skin off the bell peppers and flip them over.
• Fill each bell pepper with half the can of tuna and lay the cheese on top.
• Place back under the broiler for another few minutes until the cheese is sufficiently melted.
• Remove, turn off the oven and enjoy!

SWEET POTATO FRIES

You’re gonna need:
A couple decent sized yams (6-8oz)
Garlic powder (optional - Sub garlic powder for cayenne pepper and chili powder for a spicier version)
Olive oil (I Can’t Believe It’s Not Butter - optional)
Sea salt (optional)

• Slice yams into fry shapes (try to keep them all about the same thickness so they cook properly).
• Pre-Heat oven to 400 degrees
• While the oven is heating up, microwave the sliced yams for about 5 minutes.
• Spread the sliced yams out evenly over a baking sheet (cover baking sheet with aluminum foil).
• Drizzle Olive Oil lightly over fries (can sub with some I Can’t Believe It’s Not Butter spray, but olive oil is healthier!)
• Lightly sprinkle yams with garlic powder (can also add sea salt to taste)
• Roast in oven for 20 minutes.
• Take a  spatula and push ‘em around & flip ‘em over.
• Broil them on the furthest rack for another 5-10 minutes to get them nice and crispy.
• Take them out
• Turn off the oven (I often forget about this minute little detail)
• EAT

*Baking & microwave time and macronutrient breakdown changes, depending on the size of the yams you use. This recipe is for multiple servings. I recommend getting a food scale and weighing your portions. 4oz is a good portion size for these!

Normally, I like to bake my yams, cut them into slices and sprinkle cinnamon on them. But sometimes it’s nice to change things up! Here is a very simple recipe that makes you feel like you’re indulging, but….. not. These are honestly much tastier than the fried ones you can get at restaurants and they are much healthier! =)

Jamie Eason’s Italian Turkey Burgers - 

http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-italian-turkey-burgers.html

DESSERT:

Chocolate Peanut Butter Cup Pudding

What you will need:

• A low sugar/low carb chocolate protein powder (I used Optimum Nutrition’s Chocolate Supreme Casein Protein)
• Natural peanut butter (the kind with the oil on top, ingredients should just read “peanuts”.. no palm oil or other ingredients! Also make sure it has no sodium!)
• Unsweetened baking cocoa (I used Dagoba Organic Baking Cocoa)
• A no-calorie sweetener like Stevia or Truvia.

How To:

Add one scoop of protein powder, one level tablespoon of peanut butter, 1 teaspoon of baking cocoa and 1-2 packets of sweetener to a bowl. Add a TINY bit of water to the mixture and stir with a knife. Keep adding SMALL amounts of water until it is mixed well and has a thick, creamy texture. Pop the bowl in the freezer for 20-45 minutes (depends on how cold/thick you want it, I prefer to leave it in there for about 45 minutes).

Jamie Eason’s Orange Almond Biscotti Cookies - 

http://www.bodybuilding.com/fun/video-jamie-eason-biscotti.htm

Jamie Eason’s Cinnamon Swirl Protein Bread - 

http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-cinnamon-swirl-protein-bread.html

SNACKS:

Homemade Chocolate Protein Bars

You will need:
1 cup almond flour
2 scoops casein protein powder (whey works as well)
1/2 teaspoon baking soda
4 egg whites
1 cup Splenda, Stevia or Truvia
1/4 teaspoon salt
1/4 cup unsweetened baking cocoa
8 ounces unsweetened applesauce
4 ounces water

Directions:
Preheat oven to 350 degrees F. Mix the dry ingredients together in one bowl and the wet ingredients together in a separate bowl. Next, mix the two together well. Spray an 8x8 glass pyrex dish with non-stick spray (like Pam). Pour ingredients into dish and bake for about 20-25 minutes. Poke with a toothpick in the center, when it comes out clean, they are done.

Makes 16 squares, 2 squares per serving!

Jamie Eason’s Apple Cinnamon Protein Bars - 

http://www.bodybuilding.com/fun/jamie-easons-livefit-recipes-apple-cinnamon-protein-bars.html

FOR MY VEGANS/VEGETARIANS:

http://www.bodybuilding.com/fun/power-plants-ultimate-vegetarian-menu.html

For additional recipes I have enjoyed, check out the following links! It’s all about realizing your healthy options they’re not restrictions! =)

http://www.bodybuilding.com/fun/no-blender-no-worries-5-uses-for-protein.html

http://www.bodybuilding.com/fun/8-ways-to-prepare-tuna.html

http://www.bodybuilding.com/fun/8-ways-to-prepare-chicken.html

http://www.bodybuilding.com/fun/7-ways-to-cook-eggs.html

http://www.bodybuilding.com/fun/5-fit-meals-anyone-can-make.html

http://www.bodybuilding.com/fun/jnl-holiday-survival-guide.html

(IF YOU HAVE ANY QUESTIONS, PLEASE FEEL FREE TO ASK!)