Cheat To Be Lean Notes, Meal Plans, and Recipes by Joel Marion Cissn, Nsca-Cpt

www.CheatToBeLean.
com
Cheat To Be Lean Notes, Meal Plans, and

Recipes
By Joel Marion
CISSN, NSCA-CPT
© Joel Marion Fitness Solutions, LLC
© 2008 www.CheatToBeLean.com
1
www.CheatToBeLean.com
The Cheat To Be Lean program is made up by two phases: an

introductory Priming Phase, the main Core Phase.
The Priming Phase, three weeks in duration, does exactly what you
would think; it primes your body for the weekly cheat days of the Core
Phase. The day before you begin the Priming Phase should be a very
liberal eat-whatever-you-want day (Yes, this diet actually starts with a
Cheat Day!). Week one takes on the form of a low-carb diet. During the
second week, we will reintroduce carbohydrates, but only those low on
the glycemic index/glycemic load scales. Higher Glycemic Index
(GI)/Glycemic Load (GL) carbs, such as breads, pastas, and other grains
are allowed during week three, and the Priming Phase is concluded in
celebratory fashion with the diet's first official cheat day. Below is a table
outlining this three-week phase:
The Priming Phase

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Low-carb Low-carb Low-carb Low-carb Low-carb Low-carb Low-carb
Week 2 Low Low Low Low Low Low Low
GI/GL GI/GL GI/GL GI/GL GI/GL GI/GL GI/GL
Week 3 Higher Higher Higher Higher Higher Higher Cheat
GI/GL GI/GL GI/GL GI/GL GI/GL GI/GL Day
Expect to lose anywhere from 7-12+ lbs (of fat; not water, glycogen,
or muscle tissue) during these opening three weeks; the difference will be
noticeable in the way your clothes fit and your appearance in the mirror.
Lastly, rest assured that this is the longest you will ever go without
indulging yourself while on The Cheat To Be Lean program.
After the completion of the Priming Phase, the Core Phase

commences and continues until you have reached your target weight.
Each week of the Core Phase is set up as a mini Priming Phase. Monday
and Tuesday are low-carb days; low GI/GL carb sources are reintroduced
on Wednesday and Thursday; and higher GI/GL carbs such as breads,
potatoes, and pastas are allowed on Friday and Saturday. Every
Sunday, you will do both your body and mind a favor by eating the foods
you crave with no remorse. Expect to lose 1.5 - 2 lbs (of fat) per week
during this phase. Again, below is a table outlining each week of the
Core Phase.
2
The Core Phase

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Low-carb Low-carb Low Low Higher Higher Cheat
GI/GL GI/GL GI/GL GI/GL Day
Meal Frequency
On The Cheat To Be Lean program, you will be eating often

throughout the day-- every few hours or so. Breakfast, lunch, and
dinner will be staples, and in addition to the standard three, several
snacks will be implemented into the daily menu. The reasoning for my
choosing this frequent feedings approach can be summed up with the
following table:
Frequent Feedings vs. 1-2 Meals/Day
Frequent Feedings 1-2 Meals/Day
Aides in the:
• Preservation of lean • Starves muscle

body mass tissue
• Curbing of hunger • Promotes cravings
• Utilization of • Most ingested
ingested calories calories are stored
• Increased Thermic • No additional
Effect calories burned
• Stabilization of • Leptin plummets;
leptin and metabolism crashes
metabolism
Below is another table outlining a sample day's meals:
3
Sample Day's Meals

Sample Daily Timeline
7:00 am - Breakfast
10:00 am - Mid-morning Snack
12:30 pm - Lunch
3:00 pm - Mid-afternoon Snack
6:00 pm - Dinner
A slow-digesting low-carb protein shake or lean animal protein

such as chicken or turkey breast is allowed prior to bed along with 5-10
grams of fish oil.
Now that we know how many meals/snacks we're going to

consume each day on Cheat To Be Lean, let's talk about how much we'll
be eating at each meal. Instead of meticulously counting calories, we'll
be using a popular method for determining quantity in which your own
hand is used as a reference for portion size.
The hand approach helps to account for differences in size and

stature between individuals as with said approach, persons of larger
stature eat larger portions due to their proportionally larger hand size
(make sense?). Similarly, smaller, more petite individuals consume
smaller portions and fewer calories as a result of their hands being on
the smaller side. The hand method is much less cookie cutter than other
portion control methods and ensures that each individual is eating an
amount proportional to their body size.
With regards to appropriate portion sizes for both protein and

carbohydrates, again, we will use the hand method. A portion of
protein on The Cheat To Be Lean program should be equal in size
and thickness to the palm of your hand. This could be a chicken
breast of said size and thickness, sliced turkey breast; steak, hamburger,
or some other form of beef; various finfish or shellfish, a pork or lamb
chop, a deer steak, fresh ham, or even something as simple as eggs or
cottage cheese. If going with something a little more subjective such as a
supplemental protein blend, somewhere in the neighborhood of 20-25
grams should suffice for smaller individuals, 30-35 for those on the
medium side, and 40-45 grams for persons of taller stature. Now, for
carbs, we'll measure a little differently, this time equating a portion of
4
carbohydrate to the size of your clenched fist. This could be a bowl

of oatmeal or oat bran, a side of lentils or other beans, a couple new
potatoes, a single sweet potato or yam; carrots, corn, pasta or rice; an
apple, orange, peach or pear; kiwi fruit, diced melon, grapes;
strawberries or mixed berries; a slice or two of whole grain bread, a
whole wheat tortilla, or again, something as simple as light yogurt or no-
sugar added apple sauce.
What about green vegetables? Yes, green veggies do contain carbs,

but they're 90% fiber and you'd have to eat a cubic truckload of them to
total a significant amount of calories. Not only that, but they have the
highest concentration of vitamins, minerals, and photochemicals of any
food out there. That said, we aren't going to put a limit on green veggies
such as lettuce, green beans, broccoli, asparagus, and spinach; freely
add them to any meal or use them along with a big glass of water to curb
late-night or between-meal cravings.
Lastly, we have fat, which doesn't require the use of the hand
method. Reason being, if your protein choice already contains a good
amount of fat, there is no need to add additional fat to the meal. Having
said that, there are many different cuts of red meat with varying fat
content, so which do you choose? Honestly, there is no reason to be
extremely anal when picking out a steak or roast; just choose something
that looks decently lean. If going with ground beef, however, I'd
recommend 85-90% lean as ground beef of said leanness will yield just
the right amount of fat per portion. But what if your protein source is
very lean, such as chicken breast or certain types of finfish or shellfish?
This is where the art of adding fat comes in. Fat can be easily added to a
meal in any number of ways; here are just a few:
• add olives, olive oil, ground flax seeds, and/or nuts to salads
• add butter or olive oil to greens and other veggies
• enjoy a side of avocado or guacamole
• enjoy a modest handful of nuts as an appetizer, side, or as part of
a snack
• spread almond or other nut butter over celery as an appetizer,
side, or as part of a snack
• consume a tablespoon or two of almond or other nut butter for
dessert
• add flavor to veggies, poultry, etc, with shredded cheese
• supplement your meal with fish oil
Obviously, you'd only add fat via one of the above tactics in a single
meal. In other words, you wouldn't dress your salad with olive oil, enjoy
a side of avocado with your protein source, and then finish the meal off
5
with a handful of nuts; you'd do one of the three. If adding butter or

olive oil to greens, please note: the greens are "free", the butter and olive
oil is not. Along the same lines, any time you add fat to a meal or snack,
remember that you're substituting for the amount of fat in the average
portion of red meat or other fat-containing protein source (~9-11 grams
for small individuals, 12-14 for those with a medium build, and 15-17
grams for persons of larger stature), so don't go bonkers with the oil,
butter, cheese, nuts, etc.
We will be consuming a portion of protein with every meal. As for

the other two macronutrients, things are not so uniform. Some meals
will include one portion of carbs, some two, and some none depending on
the day. Likewise, in some meals we will include fat, and in others we
will steer away from its use. Let's take a closer look at the three different
days of The Cheat To Be Lean program.
Low-carb Day Basics

• One portion of protein per meal/snack
• One serving of fat per meal/snack
• Zero servings of carbs per meal/snack
• Add greens as desired
Low GI/GL Day Basics

• One serving of fat per meal/snack
• One portion of low GI/GL carbs per meal/snack
Acceptable Carbohydrates on Low-GI/GL Days:
• Legumes: kidney beans, black beans, lima beans, snap beans, red
beans, chickpeas, pinto beans, butter beans, navy beans,
homemade refried beans
• Starchy vegetables: carrots, corn
• Fruit: apples, oranges, peaches, pears, grapes, kiwi fruit, mango,
honeydew, cantaloupe, blueberries, strawberries, blackberries,
raspberries, cherries
• No-sugar added apple sauce
• Lite Yogurt
6
• oatmeal, oat bran (OK but limit to a max of one meal per day on
low GI/GL days)
• 100% whole wheat tortilla wraps, 100% whole wheat bread (OK but
limit to a max of one per day during low-carb)
• Sweet potato, yam (OK but limit to a max of one per day on low
GI/GL days)
Ideally, the bulk of carbs on these days should come from various
legumes and fruits; however, as you will see in the sample menus, other
carbs mentioned above (oatmeal, whole wheat bread/tortillas, sweet
potatoes, yams, etc) have been included. These "example" menus will
give readers a very clear picture of what a low GI/GL day should look
like.
Higher GI/GL Day Basics

• One portion of higher GI/GL carbs per meal/snack
• Minimal fat per meal/snack
Acceptable Carbohydrates on Higher-GI/GL Days:
• Any carb source from the low GI/GL list (limit legumes and fruit)
• white rice, wild rice, brown rice
• various pastas
• new potatoes, white potatoes, mashed potatoes
• flour tortillas
• bananas
The majority of carbs on these days should come from those foods listed
here (again, fruit and legumes are OK, but limit their use on these days
in favor of the "starchier" carbs/grains listed above).
It's best to cook in bulk for the next few days; it makes eating often a lot
easier when all you have to do is re-heat something.
7
Priming Phase
Sample Menus
8
Day 1: Low-carb
Breakfast African Bobotie (pg 58)
Snack Chocolate Peanut Butter Protein Smoothie

(pg 147)
Lunch Grilled Tuna Salad (pg 91)
Snack Sliced Fresh Ham, Mixed Nuts
Dinner Grilled Salmon, Mixed Greens
Day 2: Low-carb
Breakfast Tomato Basil Omelet (pg 65)
Snack Hardboiled Eggs, Celery
Lunch Bunless 95% Lean American Cheeseburger

with Broccoli
Snack Metabolic Drive® Low-carb Vanilla Protein

Shake; 1 oz Cheddar Cheese
Dinner Insalata Mista with Lemon Garlic Chicken

(pg 120)
9
Day 3: Low-carb
Breakfast Spinach and Provolone Omelet (1-2 whole

eggs, rest whites)
Snack Sliced Grilled Chicken Breast, Celery, All-

Natural Peanut Butter
Lunch Pork and Vegetable Stir Fry (pg 88)
Snack Chocolate Mint Protein Smoothie (pg 147)
Dinner Haddock with Citrus Chili Rub (pg 125),

Mixed Greens
Day 4: Low-carb
Breakfast Mushroom and Swiss Omelet (1-2 whole

eggs, rest whites)
Snack Canned Tuna, 2/3-1 tbsp Olive Oil, Relish

(mix and enjoy)
Lunch Fillet of Sole with Black Olives and Feta

Cheese (pg 87)
Snack Metabolic Drive® Low-carb Strawberry

Protein Shake; 1 oz Cheddar Cheese
Dinner Chicken with Arugula and Lemon Sauce (pg

119)
10
Day 5: Low-carb
Breakfast Smoked Salmon Frittata (pg 64)
Snack Café Mocha Protein Smoothie (pg 148)
Lunch Turkey Breast, Bacon, Cheddar Melt on

Low-carb Tortilla
Snack Beef Jerky, Mixed Nuts
Dinner Sun Dried Tomato Pesto Chicken (pg 123),

Mixed Greens
Day 6: Low-carb
Breakfast Spinach Scrambled Eggs with Shrimp (pg

61)
Snack Metabolic Drive® Low-carb Milk

Chocolate Protein Shake; 1 oz Cheddar
Cheese
Lunch Smoked Salmon with Dill Yogurt (pg 94)
Snack Sliced Flank Steak, Celery
Dinner Low-carb Chicken Fajitas (pg 116)
11
Day 7: Low-carb
Breakfast Scallops with Eggs (1-2 whole eggs, rest

whites)
Snack Pistachio Mint Protein Smoothie (pg 148)
Lunch Sirloin Sliced Beef with Arugula and Feta

Cheese
Snack Canned Tuna, Olive Oil, Relish (mix and

enjoy)
Dinner Beer Can Chicken (pg 126), Asparagus
Day 8: Low GI/GL
Breakfast Raw Oatmeal with Dried Fruit (pg 60)
Snack Berry Blast Protein Smoothie (pg 138)
Lunch Ground Turkey and Lentil Soup, Navel

Orange
Snack Strawberry Parfait (pg 160)
Dinner Asparagus Stuffed Chicken (pg 118)
12
Day 9: Low GI/GL
Breakfast Ham and Egg White Omelete, Oatmeal

(plain rolled oats) topped with Ground
Flaxseeds and Strawberries
Snack Metabolic Drive® Protein Energy Bar
Lunch Balsamic Chicken with Chickpea Puree (pg

85)
Snack Chocolate Peanut Butter Protein Cookies

(pg 149)
Dinner Grilled Lamb and Couscous Salad (pg 124)
Day 10: Low GI/GL
Breakfast Fruit Crumble (pg 57)
Snack Protein Pudding (pg 152)
Lunch Chicken with Roasted Onion and Kiwi

Salad (pg 88)
Dinner Lean Pork Chop, Sweet Potato, Lima Beans
13
Day 11: Low GI/GL
Breakfast Tomato and Cheese Omelet (1-2 whole

eggs, rest whites), Navel Orange
Snack Raspberry Parfait (pg 160)
Lunch Honey Mustard Chicken Salad (pg 89)
Snack Pina Colada Protein Smoothie (pg 142)
Dinner Zucchini Parmagiana (pg 125)
Day 12: Low GI/GL
Breakfast Breakfast Yogurt (pg 55)
Snack Blueberry Parfait (pg 160)
Lunch Smoked Turkey Breast and Cheese on 100%

Whole Wheat Bread, Honeydew
Snack Cinnamon Roll Protein Smoothie (pg 139)
Dinner Shepherd’s Pie (pg 121)
14
Day 13: Low GI/GL
Breakfast Scrambled Eggs (1-2 whole eggs, rest

whites), Black Beans, Strawberries
Snack Blueberry Cheesecake Protein Smoothie (pg

143)
Lunch Warm Turkey Calzone (pg 92)
Snack Sliced Fresh Ham, Kiwi, Mixed Nuts
Dinner Grilled Lean Pork with Peach and Mango

Salsa (pg 122), Mixed Greens
Day 14: Low GI/GL
Breakfast Stuffed French Toast (pg 61)
Snack Metabolic Drive® Complete Milk

Chocolate Protein Shake with Skim Milk
Lunch Hamburger with Bean Puree (pg 94)
Dinner Grilled Chicken Breast with Fruit Salad and

Green Beans
15
Day 15: Higher GI/GL
Breakfast Apple Carrot Muffins (pg 65)
Snack Peach Cobbler Parfait (pg 151)
Lunch Chicken Noodle Soup
Dinner Breaded Chicken with Whole Grain Rice

and Spinach (pg 129)
Breakfast Lumberjack’s Breakfast (pg 68)
Lunch Filet of Sole with Rigatoni and Low-fat

Tomato Sauce
Dinner Green Pea Mashed Potatoes with Minced

Beef (pg 130)
16
Breakfast Chocolate Protein-packed Cheerios (pg 64)
Lunch Asian Chicken Wraps (pg 97)
Snack Chocolate Banana Protein Smoothie (pg

145)
Dinner Turkey Burger with Mixed Berry Sauce (pg

136), Mixed Green Salad with Light Low-
calorie Dressing
Breakfast Pumpkin Pancakes (pg 70)
Lunch Oven-roasted Chicken Breast with Roasted

Pear Sandwich (pg 105)
Snack S’mores Protein Smoothie (pg 147)
Dinner Salmon, Fettuccine and Low-fat Alfredo

Sauce, Green Beans
17
Breakfast Banana Breakfast Sandwich (pg 67)
Snack Metabolic Drive® Complete Vanilla Protein

Shake
Lunch BBQ Chicken Sandwich (pg 103)
Dinner Grilled Chicken Breast, Spaghetti and Low-

fat Tomato Sauce, Mixed Green Salad with
Light Low-Calorie Dressing
Breakfast 100% Whole Wheat English Muffin with

Grape Jelly, Non-fat Cottage Cheese
Snack Chocolate Lover's Protein Smoothie (pg

148)
Lunch Roti’s
Snack Peaches and Cream Protein Smoothie (pg

144)
Dinner Turkey Pizza (pg 135)
18
Day 21: Cheat Day
Work with Your Body,

Not Against It!
19
Core Phase
Sample Menus
20
Day 1: Low-carb
Breakfast Feta and Leek Omelet (pg 54)
Snack Sliced Grilled Chicken Breast, Mixed Nuts
Lunch Roast Beef, Lettuce, and Tomato on Low-

carb Tortilla

Dinner Satay Chicken with Spicy Peanut Sauce,

Asparagus (pg 121)
Day 2: Low-carb
Breakfast Scrambled Egg Whites and Bacon

Lunch Swordfish with Steamed Vegetables (pg 90)
Dinner Spicy Chicken and Roasted Pepper Salad

(pg 122)
21
Day 3: Low GI/GL
Breakfast Breakfast Parfait (pg 64)
Lunch Chicken Caesar Pita (pg 97)

144)
Dinner 95% Lean Ground Beef and Bean Chili (no

rice)
Day 4: Low GI/GL
Breakfast Metabolic Drive® Protein Energy Bar,

Apple
Snack Vanilla Protein Cookies (pg 149)
Lunch Tuna Steak with Olive Pesto (pg 99)
Dinner Lean Roast Beef with Lettuce and Tomato

on 100% Whole Wheat Bread, Pear
22
Day 5: Higher GI/GL
Breakfast Turkey Sausage Crepes (pg 79)
Lunch Chicken Cacciatore Wraps (pg 102)
Snack Banana Coconut Protein Smoothie (pg 149)
Dinner Smoked Salmon with Whole Grain Rice,

Snow Peas
Day 6: Higher GI/GL
Snack Vanilla Protein Cookies (pg 149)
Lunch Grilled Chicken Breast with Rigatoni and

Low-fat Tomato Sauce

Chocolate Protein Shake mixed with Skim
Milk
Dinner Flounder with Whole Grain Rice
23
Day 7: Cheat Day

Not Against It!
Day 8
Type: Low-carb
Breakfast African Bobotie (pg 53)
Snack Chocolate Peanut Butter Protein Smoothie

(pg 142)
Lunch Grilled Tuna Salad (pg 86)
Snack Sliced Fresh Ham, Mixed Nuts
Dinner Grilled Salmon, Mixed Greens
24
Day 9: Low-carb
Breakfast Low-carb Breakfast Burrito

Lunch Sliced Lean Pork Roast with Mixed Greens
Dinner Smoked Salmon with Portobello

Mushrooms and Asparagus Salad (pg 117)
Day 10: Low GI/GL
Breakfast Whole Wheat Pancakes (pg 67) Metabolic

Drive® Low-carb Strawberry Protein Shake

(pg 149)
Lunch Grilled Chicken Breast with Fruit Salad
Dinner Lamb Chops with Beats and Orange Salad

(pg 125)
25
Day 11: Low GI/GL
Breakfast Stuffed French Toast (pg 61)

Chocolate Protein Shake with Skim Milk
Lunch Hamburger with Bean Puree (pg 94)
Dinner Grilled Chicken Breast, Green Beans, Fruit

Salad
Breakfast Banana Yogurt Waffles (pg 71)
Lunch Oven-roasted Turkey and Cucumber

Sandwich (pg 98)
Snack Cinnamon Apples and Cream Protein

Smoothie (pg 139)
Dinner Grilled Chicken Breast with Whole Grain

Rice and Greens
26
Breakfast Apple Carrot Muffins (pg 65)
Lunch Chicken Noodle Soup
Dinner Steak with Spicy Chili Cream and White

Rice (pg 129), Green Beans
Day 14: Cheat Day

Not Against It!
27
Day 15: Low-carb
Breakfast Spinach and Provolone Omelet (1-2 whole

eggs, rest whites)
Snack Sliced Grilled Chicken Breast, Celery, All-

Natural Peanut Butter
Lunch Pork and Vegetable Stir Fry (page 88)
Snack Chocolate Mint Protein Smoothie (pg 147)
Dinner Haddock with Citrus Chili Rub (pg 125),

Mixed Greens
Day 16: Low-carb
Breakfast Salmon and Dill Omelet (pg 53)
Lunch Spicy Chili-rubbed Salmon (pg 80) with

Mixed Greens and Light Low-Calorie
Dressing

Cheese
Dinner Flank Steak with Mixed Greens
28
Day 17: Low GI/GL
Breakfast Tomato and Cheese Omelet (1-2 whole

eggs, rest whites), Navel Orange
Snack Raspberry Parfait (pg 160)
Lunch Honey Mustard Chicken Salad (pg 89)
Snack Pina Colada Protein Smoothie (pg 142)
Dinner Zucchini Parmagiana (pg 125)
Day 18: Low GI/GL
Breakfast Breakfast Yogurt (pg 55)
Lunch Smoked Turkey Breast and Swiss Cheese on

100% Whole Wheat Bread, Honeydew
Snack Cinnamon Roll Protein Smoothie (pg 139)
Dinner Shepherd’s Pie (pg 121)
29
Breakfast Ham Steak with 100% Whole Wheat Toast
Snack Strawberry Banana Protein Smoothie (pg

142)
Lunch Salmon with Whole Grain Rice
Dinner Chicken Pot Pie (pg 132)
Breakfast Roasted Potato Cheese Pie (pg 74)
Snack Key Lime Pie Protein Smoothie (pg 143)
Lunch Sirloin Steak with Peach Cucumber Salsa

and Red Grilled Potatoes (pg 100)
30
Dinner Grilled Chicken Breast with Spaghetti and

Low-fat Tomato Sauce, Mixed Green Salad
with Light Low-Calorie Dressing
31
Day 21: Cheat Day

Not Against It!
Day 22: Low-carb
Breakfast Chicken Sausage Frittata (pg 153)
Lunch Bunless 95% Lean Cheeseburger with

Broccoli

Dinner Insalata Mista with Lemon Garlic Chicken

(pg 111)
32
Day 23: Low-carb
Breakfast Scallops with Eggs (1-2 whole eggs, rest

whites)
Snack Pistachio Mint Protein Smoothie (pg 148)
Lunch Sliced Sirloin with Arugula and Feta Cheese

(pg 78)
Snack Tuna, 2/3-1 tbsp Olive Oil, Relish (mix and

enjoy)
Dinner Beer Can Chicken (pg 126), Asparagus
Day 24: Low GI/GL
Breakfast Sticky Breakfast Granola (pg 59)
Snack Berry Blast Protein Smoothie (pg 138)
Lunch Ground Turkey and Lentil Soup, Navel

Orange
Dinner Asparagus Stuffed Chicken (pg 118)
33
Day 25: Low GI/GL
Breakfast Egg and Cheese Omelet (1-2 whole eggs,

rest whites), Oatmeal (plain rolled oats)
topped with Strawberries

(pg 149)
Lunch Grilled Salmon with Lima Beans, Navel

Orange
Snack Creamy Strawberry Passion Protein

Smoothie (pg 142)
Dinner Caramelized Onions and Pork Chops (pg

121) with Broccoli
Breakfast Protein Polenta with Bananas and Maple

Syrup (pg 73)
Lunch Filet of Sole with Rigatoni and Low-fat

Tomato Sauce
34
Dinner Sloppy Joes on Whole Wheat Buns (pg 134)
35
Breakfast Fresh Ham and Egg White Sandwich on

100% Whole Wheat English Muffin
Lunch Salmon with Whole Grain Rice and Green

Beans
Snack Oats and Honey Protein Smoothie (pg 142)
Dinner Turkey Sausage with Potato Cakes (pg 136)
Day 28: Cheat Day

Not Against It!
36
Day 29: Low-carb
Breakfast Smoked Salmon Frittata (pg 64)
Snack Café Mocha Protein Smoothie (pg 139)
Lunch Turkey Breast, Bacon, Cheddar Melt on

Low-carb Tortilla
Dinner Sun Dried Tomato Pesto Chicken (pg 123),

Mixed Greens
Day 30: Low-carb
Breakfast Smoked Chipotle Cheese Omelet (pg 51)

Cheese
Lunch Salmon Kababs and Mixed Green

Vegetables (pg 83)
Snack Canned Tuna, Olive Oil, Relish (mix and

enjoy)
Dinner NY Strip Steak (trim fat) with Steamed

Broccoli
37
Day 31: Low GI/GL
Breakfast Strawberry Parfait (pg 160) with side of

Fresh Cherries
Snack Oats and Honey Protein Smoothie (pg 142)
Lunch Hawaiian Baked Bean Casserole (pg 97)
Snack Sliced Flank Steak, Pear
Dinner Bell Peppers Stuffed with Chicken and

Whole Grain Rice (pg 124)
Day 32: Low GI/GL
Breakfast Fruit Crumble (pg 57)
Lunch Chicken with Roasted Onion and Kiwi

Salad (pg 88)
Dinner Lean Pork Chop, Sweet Potato, Lima Beans
38
Snack Cookies and Cream Protein Smoothie (pg

147)
Lunch Sliced Grilled Chicken Breast on 100%

Whole Wheat Toast
Dinner Grilled Tiger Shrimp with Bow Tie Pasta

and Low-fat Tomato Sauce
Breakfast Turkey Polenta Cakes (pg 71)
Lunch Asian Chicken Wraps (pg 97)
Snack Chocolate Banana Protein Smoothie (pg

145)
39
Dinner Turkey Burger with Mixed Berry Sauce (pg

136), Mixed Green Salad with Light Low
Low-calorie Dressing
40
Day 35: Cheat Day

Not Against It!
Day 36: Low-carb
Breakfast Mushroom and Swiss Omelet (1-2 whole

eggs, rest whites)
Snack Canned Salmon, Olive Oil, Relish (mix and

enjoy)
Lunch Fillet of Sole with Black Olives and Feta

Cheese (pg 87)

Dinner Chicken with Arugula and Lemon Sauce (pg

119)
41
Day 37: Low-carb
Breakfast Spinach Scrambled Eggs with Shrimp (pg

61)

Cheese
Lunch Smoked Salmon with Dill Yogurt (pg 94)
Snack Sliced Flank Steak, Celery
Dinner Low-carb Chicken Fajitas (pg 116)
Day 38: Low GI/GL
Breakfast Ham and Egg White Omelet, Oatmeal (plain

rolled oats) topped with Ground Flaxseeds
and Strawberries
Lunch Balsamic Chicken with Chickpea Puree (pg

85)

(pg 149)
Dinner Grilled Lamb and Couscous Salad (pg 124)
42
Day 39: Low GI/GL
Breakfast Scrambled Eggs (1-2 whole eggs, rest

whites), Refried Beans, Strawberries
Snack Blueberry Cheesecake Protein Smoothie (pg

143)
Lunch Warm Turkey Calzone (pg 92)
Snack Sliced Fresh Ham, Apple, Mixed Nuts
Dinner Grilled Lean Pork with Peach and Mango

Salsa (pg 122) Mixed Greens
Breakfast Pumpkin Pancakes (pg 70)
Lunch Sun Dried Tomato Pesto Pizza (pg 106)
Snack S’mores Protein Smoothie (pg 147)
Dinner Salmon, Fettuccine and Low-fat Alfredo

Sauce, Green Beans
43
Breakfast 100% Whole Wheat English Muffin with

Grape Jelly, Non-fat Cottage Cheese
Snack Chocolate Lover's Protein Smoothie (pg

148)
Lunch Roti’s (pg 107)

144)
Dinner Turkey Pizza (pg 135)
Day 42: Cheat Day

Not Against It!
44
Part III
Cheat to Lose
Recipes
45
As you browse through this section, please keep the following in close mind:
• Recipe portions are not universal. With recipes, exact amounts of ingredients
must be given, otherwise you’d have no idea how much of what to use. Still, as
mentioned in notes section, people of different size require different amounts of
food—this is the reasoning behind the use of the hand/fist portion method. The
recipes included here have been designed to yield meals appropriate in size for the
average person. That said, the size of these meals may be too small or too large
for you depending on your body size. When trying recipes, if the portions are too
big, only eat the prescribed amount and alter the recipe next time so that it will
yield the appropriate portion. Remember, it is always best to underestimate than
to overconsume.
• Recipes yield multiple servings. Most recipes yield two servings; this makes
eating with a partner easy, or the additional serving can simply be saved for a later
meal. Some recipes (mostly dinners) yield four servings; this makes eating with
the family a breeze, or again, extra servings can be saved for later meals.
Preparing in bulk? Double or triple the recipe. Want a single serving? Half the
recipe, etc. The number of servings each recipe yields is located after all cooking
instructions, so you’re never in doubt of how many servings the listed ingredients
will produce.
• Canned, Frozen, and Fresh. While some recipes call for fresh vegetables,
frozen or canned versions may be substituted for convenience if necessary. That
said, there should be no added sugars, syrups, or calories, in any pre-packaged
product you use.
46
Breakfast Recipes
47
African Bobotie (Classic Meat Pie) (Low-carb)
1 lb extra lean ground beef (95% lean)

1 medium sized onion, chopped
Rind and juice from one lemon
2 Tbsp tomato paste
1 Tbsp nonfat plain yogurt
2 Tbsp curry powder
Salt to taste
1 Omega-3 egg
1 cup egg whites (approximately 8 eggs)
1 Tbsp milk
Preheat oven to 300°F.
In an oven-safe skillet over medium heat, sauté the beef until fully cooked and the color
is brown throughout (approximately 10-12 minutes). Drain and set aside. Lightly coat
the same skillet with cooking spray and sauté the onions until soft. Transfer the beef
back into the skillet. Add the lemon rind and juice, tomato paste, yogurt, curry powder
and salt. Combine well, then pack down tightly leaving an even surface. Remove the
skillet from the heat.
In a blender, combine the egg, egg whites and milk and mix on medium speed for
approximately 5 seconds. Pour the egg mixture over the beef. Carefully place the skillet
in the oven and bake until the eggs are stiff and golden brown (approximately 15-20
minutes).
Makes 4 Servings
48
Feta and Leek Omelet (Low-carb)
2 small zucchini, finely chopped

2 leeks, white part only, finely chopped
1½ Tbsp olive oil
Salt and pepper to taste
1 omega 3 egg
1 Tbsp milk
1 handful of fresh basil
4 oz feta cheese
In a nonstick skillet over medium heat, sauté the zucchini and leeks in the olive oil until
lightly browned (approximately 5 minutes). Add salt and pepper to taste. In a separate
bowl, use a fork or whisk to whip the egg, egg whites and milk until frothy
(approximately 20 seconds). Pour the egg mixture into the skillet, topping it off with the
basil and feta cheese. Reduce to low heat and continue cooking until the eggs are fully
cooked (approximately 8-10 minutes). To help the process, lift one side of the skillet and
tip so that any remaining liquid will run underneath the eggs and cook. Remove from
heat once eggs are fully cooked and all liquid has been dissolved.
Makes 2 Servings
49
Smoked Chipotle Cheese Omelet (Low-carb)
1 white onion, finely diced

1 green pepper, finely diced
1 tsp olive oil
½ clove garlic, minced
1 Omega-3 egg
2 tsp Smoked Chipotle Tabasco sauce
2 Tbsp parsley, finely chopped
2 Tbsp cottage cheese
2 Tbsp shredded cheddar cheese
1 tsp parmesan cheese (optional)
Using a nonstick skillet over medium heat, sauté the onions and peppers in the olive oil
until lightly browned (approximately 5 minutes). Add the garlic. In a separate bowl, use
a fork or whisk to whip the egg, egg whites, milk and Tabasco until frothy
(approximately 20 seconds). Pour the egg mixture into the skillet, reduce to low heat and
cover with a lid. Cook until top is fully cooked (approximately 8-10 minutes). To help
the process, lift one side of the skillet and tip so that any remaining liquid will run
underneath the eggs and cook. Add the salt, pepper and parsley. Place the cheeses on
one side of the omelet and gently flip the other half over to cover the cheese. Remove
from heat and cover with the lid, allowing 1-2 minutes for the cheese to melt. Remove
carefully, cut in half and serve warm.
Makes 2 Servings
50
Spinach Scrambled Eggs with Shrimp (Low-carb)
½ cup spinach
1 Omega-3 egg
½ tsp fish sauce
1 green onion, finely chopped
1.5 Tbsp olive oil
10 large shrimp, peeled, cooked and de-veined
Add water to a small pot until ¼ full. Bring to a boil. Add the spinach and cook until
soft (approximately 30-60 seconds); remove from heat and drain. Combine the spinach,
egg, egg whites and fish sauce in a blender and mix on medium speed for 30 seconds.
In a nonstick skillet over medium heat, sauté the onions in the olive oil until lightly
browned. Add the shrimp and cook for 2 minutes on each side. Pour the spinach and egg
mixture over the shrimp and let everything sit untouched for 30 seconds. Scramble the
eggs until fully cooked. Divide and serve warm.
Makes 2 Servings
51
Chicken Sausage Frittata (Low-carb)
1 chicken sausage, removed from casing

½ Tbsp olive oil
½ cup zucchini, grated
1 clove garlic, minced
1 tsp Dijon mustard
5 fresh basil leaves, finely chopped
Salt to taste
Remove the sausage from its casing by slitting one end and squeezing out the meat. In a
nonstick skillet over medium heat, sauté the sausage in the olive oil until fully cooked
and grey in color (approximately 5 minutes). Then, add the zucchini and garlic. Separate
the egg whites into a small bowl and use a fork or whisk to beat for 5 seconds. Add the
Dijon mustard and whisk another 5-10 seconds. Pour the egg whites over the sausage
and sprinkle with basil and salt. Cover the skillet and reduce heat to low. Continue
cooking for 5 minutes, frittata will appear dry and liquid should be dissolved. To help the
process, lift one side of the skillet and tip so that any remaining liquid will run
underneath the eggs and cook. Cut in half and serve warm.
Makes 2 Servings
52
Salmon and Dill Omelet (Low-carb)
1 cup sliced mushrooms

½ cup white onion, finely chopped
1 Omega-3 egg
1 cup egg whites (use 7-9 eggs)
¼ cup flat leaf parsley, chopped
1 cup dill, finely minced
3.5 oz smoked salmon
½ cup feta cheese, crumbled
Lightly coat a nonstick skillet with cooking spray and place over medium heat. Sauté the
mushrooms and onions until the mushrooms shrink slightly and onions become light
brown. Combine the egg, egg whites and parsley in a blender and mix on high speed for
5 seconds. Add the dill to the skillet then pour in the eggs. Reduce heat to low, cover,
and cook for 6-7 minutes until top is fully cooked. To help the process, lift one side of
the skillet and tip so that any remaining liquid will run underneath the eggs and cook.
Remove lid and lay the salmon over the eggs; top the fish with cheese. Cover and
continue cooking for an additional 3 minutes. Slide gently from the pan, divide, and
serve warm.
Makes 2 Servings
53
Smoked Salmon Frittata (Low-carb)

1 Omega-3 egg
3.5 oz smoked salmon
1 cup asparagus, chopped
1 Tbsp olive oil
½ cup white onion, finely chopped
½ cup basil
Note: Smoked salmon usually comes in a large, flat package, and the pieces are pre-cut.
We’ll need them cut even smaller for this recipe.
In a nonstick skillet over medium heat, sauté the asparagus and onions with the olive oil
until soft. In a separate bowl, use a fork or whisk to whip the egg and egg whites for 20
seconds. When vegetables have almost reached the desired tenderness, reduce the heat to
low and pour in the eggs. Immediately follow by adding the salmon and basil. Cover the
skillet with a lid and continue to cook on low for another 10 minutes. The eggs are done
cooking once all the liquid has dried on the top. To help the process, lift one side of the
skillet and tip so that any remaining liquid will run underneath the eggs and cook.
Makes 2 Servings
54
Tomato Basil Omelet (Low-carb)
1 tbsp fresh rosemary, finely diced

1.5 tbsp olive oil
2 tbsp diced canned tomatoes
1/2 cup fresh basil leaves
1 clove of garlic, minced
1 cup egg whites
1 omega 3 egg
2 tbsp tomato juice from can
In a nonstick skillet over medium heat, heat the rosemary in the olive oil for 30 seconds.
Add the tomatoes, garlic, and basil. Cook for approximately 3 minutes, just until the
tomatoes are soft. Separately, whisk the eggs and tomato juice and blend well. Then,
add egg mixture to the skillet, cover, and cook until top is fully cooked. To help the
process, lift one side of the skillet and tip so that any remaining liquid will run
underneath the eggs and cook. Add salt and pepper to taste, cut in half, and serve warm.
Makes 2 Servings
55
Breakfast Yogurt (Low GI/GL)
2 medium peaches
1 tbsp mint leaves
2 scoops (40 grams protein) Vanilla Metabolic Drive® Low-carb
6 oz nonfat plain yogurt
Fill a medium pot halfway with water and bring to a boil. Submerse peaches completely
and boil 1-2 minutes. This is simply to make the peaches softer to work with. Remove
from the pot and let cool in a bowl for about 5 minutes or until cool to the touch. Peel
skin (if desired). Cut into wedges and place in the blender with the mint. Puree on high
until smooth.
Mix the puree with the protein powder in a large bowl. Add the yogurt and mix from the
bottom up. Divide, and serve cold or room temperature. Lasts 3 days, refrigerated.
Makes 2 servings
56
Fruit Crumble (Low GI/GL)
1 cup rolled oats

2 oz unsweetened apple sauce
1/2 tsp ginger
3 tbsp fresh squeezed orange juice
1 cup fresh or frozen raspberries (thawed)
4 oz nonfat plain yogurt
1 tbsp Splenda®
To make your own oat flour, simply blend the oats in a blender until flour forms and set
aside until needed.
In a small bowl, mix oat flour, apple sauce, orange juice and ginger to form a paste-like
substance. Flatten onto a baking sheet lined with parchment paper. Bake for 12 minutes.
When finished, the mixture should be spongy and can be crumbled into small, chewy
bits. Set aside.
Next, blend the berries into liquid on a low setting. Keeping the blender on, slowly add
protein powder a little at a time until well blended with the berries. If the mixture
becomes too thick, add a little water (one teaspoon, to start) to make it more fluid.
Divide yogurt evenly into two bowls and top each with berry mixture, then the crumble.
Sprinkle with Splenda® if desired and serve.
Makes 2 Servings
57
Breakfast Granola (Low GI/GL)
1/2 cup large flake rolled oats

1 tbsp white sesame seeds
1/4 cup unsweetened coconut
2 tbsp honey
2 tbsp raisins
1 tbsp maple syrup
Non-fat plain yogurt (optional)
½ tsp grated lemon zest (optional)
In a mixing bowl, mix all the ingredients together. Line a baking sheet with parchment
paper. Pour mixture over paper and pack down, flat. Bake until the granola turns light
golden brown, about 30 minutes. Every 10 minutes, remove from oven and mix,
checking frequently so as not to burn. When done, pull out and let cool. Break up into
desired chunks and serve with a scoop of nonfat plain yogurt mixed with lemon zest.
Makes 2 Servings
58
Breakfast Parfait (Low GI/GL)
1 cup of homemade granola (see recipe Breakfast Granola)

1/2 cup of blueberry sauce
4 oz of nonfat plain yogurt
1 tbsp Splenda
Blueberry Sauce
Add one cup of fresh or frozen blueberries and 1/2 cup to 3/4 cup of water to a small pot.
In a small pot, simmer on low heat and add 1 tbsp cornstarch, at any time, to thicken.
When the mixture has reduced slightly into a thick sauce, remove and let cool in a bowl
or jar. Refrigerate.
Parfait
In a medium bowl, mix the protein powder with the yogurt and Splenda®. Line the
bottom of two dessert glasses with blueberry sauce followed by granola and then yogurt.
Repeat layering until desired serving size is reached. Serve cold.
Makes 2 Servings
59
Stuffed French Toast (Low GI/GL)
4 oz nonfat cottage cheese

1 scoop (20 grams protein) Vanilla Metabolic Drive® Low-carb
1 tbsp raisins
1/2 cup egg whites (approximately 4 eggs)
1 tsp cinnamon
2 tbsp skim milk
1/2 cup raw oats
2 large slices of 12-grain or 100% whole wheat bread
1 tbsp raspberries, strawberries, or blueberries for garnish
1 tsp of Splenda
In a blender, blend the cottage cheese to make its texture smooth. When finished, remove
to a medium bowl and add protein powder and raisins to the cheese. Set aside.
In another bowl, mix the egg whites with the cinnamon and milk. Set aside.
Place the oats on a flat plate.
Preheat skillet on medium-high heat.
Fold each slice of bread to create a “pocket”. Fill each pocket equally with the cottage
cheese mixture. Take the bread and dip each side into the egg mixture. Then, coat both
sides with the oats. When ready, cook both sides until golden brown, approximately 3
minutes each side. Garnish with berries and serve.
Makes 2 Servings
60
Raw Oatmeal with Dried Fruit (Low GI/GL)
1/3 cup large flake rolled oats

1/3 cup dried apricots
1/4 cup raisins
1/3 cup dried mango
1/2 cup nonfat plain yogurt
2/3 cup skim milk
On a cutting board, cut the dried fruit into small pieces. Mix fruit with all remaining dry
ingredients. Add the milk and yogurt. Mix well and serve. Mixture will be thick in
texture.
Makes 2 Servings
61
Whole Wheat Pancakes and Protein Shake (Low GI/GL)
3/4 cup whole wheat flour

2 tsps baking powder
3 tbsp of Splenda®
1 egg white
1/2 cup of low fat skim milk
1/2 cup of water
In a large bowl, mix flour, baking powder and Splenda®. Beat the egg white and milk
together in a separate bowl, then add to the flour along with the water. Combine all the
ingredients until smooth in texture.
Heat a nonstick skillet over medium heat and spray with nonstick cooking spray. Spoon
out pancake batter onto the pan, to create the desired pancake size. Allow each side to
bake until golden brown on the outside. Bubbles will appear on the top first, then gently
lift the edge of the pancake with a spatula. Wait slightly longer before flipping. Pierce
the pancake with a fork to check if the inside is moist and dry; if so, it’s ready.
Once all pancakes are made, arrange on plates and serve each with a small handful of
berries. Enjoy with a Metabolic Drive® Low-carb protein shake.
Makes 2 Servings
62
Chocolate Protein-packed Cheerios® (Higher GI/GL)
1 cup Cheerios®
1 cup skim milk
1 scoop (20 grams protein) Chocolate Metabolic Drive® Low-carb
Pour cheerios into a bowl. In a blender or shaker cup, mix the skim milk with the protein
powder. Pour the mixture into the bowl of cheerios. Enjoy.
Makes 1 Serving
63
Banana Breakfast Sandwich (Higher GI/GL)
1/3 cup egg whites (approximately 3 eggs)

1/4 cup skim milk
1/2 tsp ground cinnamon
2 large slices of 12 grain or 100% whole wheat bread
1 medium ripe banana
1 tbsp honey
Preheat a nonstick skillet on low heat.
In a medium bowl, whip together egg whites, milk and cinnamon. Dip the bread into the
mixture, coating both sides, and cook until golden brown (approximately 2 minutes each
side). When done, set aside.
In a small mixing bowl, mash the banana with the back side of a fork. Add the protein
powder and honey and mix together. Spread the banana mixture on one piece of toast,
then cover to make a sandwich. Cut and serve.
Makes 2 Servings
64
Apple Carrot Muffins (Higher GI/GL)
1 cup flour + 1 tsp to coat

1 tsp baking powder
1 full sized carrot
1 medium sized zucchini
3 tbsp Splenda®
1 cup unsweetened apple-sauce
1 tbsp cinnamon
Coat five pockets of a muffin tin with nonstick cooking spray. Dust each pocket with
flour to prevent the muffins from sticking.
Take two mixing bowls, in one mix the baking powder and flour together. In the other,
grate the carrot and zucchini. Next, add the protein powder, Splenda®, apple-sauce and
the cinnamon to the carrots and zucchini. Fold in the flour mixture until all are
combined. With a spoon, half fill 5 muffin pockets. Bake for approx. 30-40 minutes, or
until golden and a toothpick inserted in the middle of a muffin comes out clean.
Makes 5 Servings
65
Lumberjacks Breakfast (Higher GI/GL)
Jalapeno Bread
3/4 cup of yellow corn flour
2 jalapeno chili’s, seeded and chopped
2 tbsp chopped parsley
2 tbsp green onions, chopped
1/2 cup non-fat plain yogurt
salt to taste
2/3 cup egg whites at room temperature (approximately 5 eggs)
cream of tartar (instructions for egg whites are on the box)
Sausage
1 extra lean turkey sausage
salt to taste
In a small pot, boil cornmeal until thick (follow the instructions on the package). Stir in
the chopped jalapeno, parsley and onions as cornmeal thickens. Add the yogurt and a
pinch of salt. Mix everything well with a large spoon and place aside in a bowl.
Next beat egg whites with cream of tartar (for best results use an electric whisk). Egg
whites are ready when soft peaks form and hold their shape as you pull out the whisk. It
may take several minutes to reach this consistency. When ready, take 1/4 of the whipped
egg and stir it directly into the cornmeal mixture. Then, take the remaining portion of the
whipped eggs and slowly fold in the rest (see TIP). Pour into a baking dish and bake
until golden brown. Check every 10 minutes to prevent burning.
In a nonstick skillet, with nonstick cooking spray, cook the sausage until golden brown
on the outside. Cut slits into one side of the sausage. When done, the center will appear
grey in color. Serve warm with the bread.
Makes 2 Servings
66
TIP: Folding is a method of mixing by which one takes a baking spoon and instead of
stirring ingredients vigorously, the cook gently moves the spoon underneath the mixture
guiding it up and around. This is done continuously until mixing is complete.
67
Pumpkin Pancakes (Higher GI/GL)
1 cup pumpkin puree (made from cut up, store bought, pumpkin)
1 tsp cinnamon
Sprinkle of nutmeg
1/2 cup flour
2 tsp baking powder
Remove pumpkin skin. Cut into small chunks. Leftovers can easily be refrigerated and
used in other meals.
Fill a medium pot halfway with water. Bring to a boil, and then carefully add the
pumpkin pieces. Cook until soft; test by prodding with fork. Once finished, remove and
allow to cool for a few minutes. Then, transfer the pumpkin to a blender. Add the
nutmeg and cinnamon. Blend the pumpkin into a puree, adding a little water to thin.
Keeping the blender on, add the protein powder. Continue to add water to thin out the
mixture if necessary.
In a mixing bowl, mix the flour and baking powder. Next, slowly fold one cup of the
pumpkin puree into the flour mixture (freeze excess puree for later use). If the mixture is
too thick, add a small amount of water to thin, but be careful not to thin too much.
Preheat a nonstick skillet to medium-high heat. When ready, pour portions of the batter
onto the surface of the skillet to create small or large pancakes, whichever you desire.
Test the underside before flipping; if you gently lift a side batter runs off, don’t turn yet.
Once holes form on top that look mostly dry, it should be safe to flip. Divide equally and
top lightly with sugar-free maple syrup.
68
Makes 2 Servings
69
Turkey Polenta Cakes (Higher GI/GL)
1 large extra lean turkey sausage

3/4 cup corn meal
2 tbsp low fat plain yogurt
2 tsp chopped dill
1-2 dashes of Tabasco®
Preheat a nonstick skillet on medium heat.
Slit one end of the sausage and squeeze its meat out from the casing. Crumble with a
fork as it cooks. Meat is done when brown in color.
For corn meal, follow the instructions on the package for traditional thick polenta. Its
texture should be so that it can easily be formed into polenta cakes.
Once the meat and polenta are prepped, mix them together. Add salt and pepper as
desired. Then, add the yogurt, dill, and Tabasco®. Mix well and then form small patties
to cook. Return to skillet and cook on each side until golden brown (approximately 4
minutes each side). Serve warm.
Makes 2 Servings
70
Banana Yogurt Waffles (Higher GI/GL)
1/2 cup flour

2 tsp baking powder
1/2 cup plain low fat yogurt
1/2 cup skim milk
1 tsp vanilla extract
1 tsp lemon zest
1 medium banana
Preheat a waffle maker.
In a medium bowl, mix the flour, baking powder and protein powder together. Add the
yogurt, milk and vanilla extract. Shave in the lemon zest. Mix well for about 10
seconds. If the mixture appears too thick, add a little water (1 tsp at a time) to lighten.
In a separate bowl, mash the banana with the backside of a fork and then add it to the
other wet ingredients. Mix all for another 10-20 seconds. If batter needs thinner
consistency, add a little more water (again, 1 tsp at a time).
Pour the batter into your waffle maker and follow the cooking instructions that
accompany your particular model.
If you do not have a waffle maker, this recipe works well as pancakes.
Makes 2 Servings
71
Protein Polenta with Bananas and Maple Syrup (Higher GI/GL)
3/4 cup skim milk

3/4 cup corn meal (use to make polenta)
1 medium, ripe banana
Sugar-free maple syrup
In a small pot, heat the milk over medium heat. Be careful not to boil the milk, as it will
begin to evaporate quickly. Add in the polenta before milk begins to boil. Follow the
directions on cornmeal package. Add a small amount of water to thin if too thick.
When done, place in bowl and allow to cool. Once cooled, stir in protein powder, mixing
until all is incorporated. Again, add a little water to thin, if needed. Divide equally into
two bowls. Slice one half banana to top each. Drizzle with sugar-free maple syrup and
serve.
Makes 2 Servings
72
Roasted Potato Cheese Pie (Higher GI/GL)
1 large white potato

1/2 tsp oregano
1 tsp rosemary
1 tsp garlic powder
1/2 cup nonfat cottage cheese
1/2 cup onions
3 drops of jalapeno Tabasco® sauce
Cut the potatoes into small, thin, steak fries. Place into a mixing bowl and season with
oregano, rosemary, garlic powder and pepper. Toss all together. Place the potatoes on a
baking sheet or a roasting pan. Sprinkle with salt. Bake for approximately 30 minutes,
checking every 10 minutes to avoid burning. Potatoes are done when they appear golden
brown. Once ready, remove from oven and set aside to cool for a several minutes.
As the potatoes cool, take the remaining ingredients and place in a medium mixing bowl
and mix well to blend flavors. Add the roasted potatoes and combine. Spread on a pie
plate, roughly 8 inches, or into a ramekin. Bake until the edges of the pie are golden
brown. Remove, allow to cool, and serve warm.
Makes 2 Servings
73
Turkey Sausage Crepes (Higher GI/GL)
3/4 cup flour

2/3 cup water
1 tsp vanilla extract
1 cup mushrooms, chopped
1 large extra lean turkey sausage
1 tbsp rosemary
2 tbsp chives, finely diced
Salt to taste
Rind from 1/4 of a lemon
1 tbsp mint leaves, chopped
1 tbsp basil, chopped
Preheat nonstick skillet on medium heat.
In a mixing bowl, create crepe batter by adding the water to the flour and vanilla extract.
When skillet is ready, make two large crepes, one at a time, by pouring a portion of the
batter onto the surface of the skillet. Flip them once one side has a golden brown color.
You can check by simply lifting one edge of the crepe. Once done, set aside.
In the skillet, cook mushrooms on low heat until most of their water content is released
(they will begin to shrink). At that point, mix in the garlic, then add the sausage. While
cooking, add the rosemary, chives, and salt. When the meat appears golden brown,
transfer the contents of the skillet to a mixing dish. Cut the sausage into medallion
pieces. Once cut, transfer back to the mixing bowl and add the lemon rind, mint leaves
and basil; mix.
Lay down crepes on two plates. Spoon the sausage mixture equally onto one half of each
crepe, folding remaining half over to cover. Serve and enjoy.
74
Makes 2 Servings
75
Lunch Recipes
76
Fillet of Sole with Black Olives and Feta Cheese (Low-carb)
2 6oz Sole Fillets

1 tbsp olive oil
1 tbsp lemon juice
1 oz feta cheese, crumbled
1/4 cup black olives, sliced
Serve with 1 cup of fresh green vegetables of choice.
Preheat grill or oven to 350°F.
Place the fish fillets on aluminum foil. Cover the fish with olive oil, pepper and lemon,
then fold remaining foil over to wrap each filet completely. When the grill is ready, cook
the foil-wrapped fillets approximately 15 minutes.
Once cooked, pull the fish off the grill with a large spatula, placing onto a plate. Uncover
and divide the fish between two plates. Sprinkle both with feta cheese and olives. Salt to
taste.
Makes 2 Servings
77
Pork and Vegetable Stir Fry (Low-carb)
1½ tbsp olive oil

8 oz extra lean pork tenderloin (trim excess fat)
2 cups broccoli
1 red bell pepper, sliced
2 tsp soy sauce
1/4 tsp red pepper flakes
3 tbsp unsalted, dry roasted peanuts
2 tbsp ginger, minced
Heat olive oil in a nonstick skillet on medium heat.
Cut the pork into small slivers with an extra sharp knife and add to the skillet. Cook the
meet for roughly 7 minutes, stirring and flipping continuously. After about 5 minutes,
add the broccoli and red pepper. At the 7 minute mark, add the soy sauce, pepper flakes,
peanuts and ginger; cook for another 2-3 minutes or until the meat is well done. Serve
and enjoy.
Makes 2 Servings
78
Sliced Sirloin with Arugula and Feta Cheese (Low-carb)
10 oz ultra lean sirloin steak

2 large handfuls of arugula
1/4 cup feta cheese
1/4 cup black olive, sliced and pitted (canned)
Dash of lemon juice
Preheat the grill or a grill pan to 350°F.
Trim all excess fat from steak. Salt and pepper the steak as desired and place on the grill.
The steak should cook roughly 5 minutes per side on medium heat, to obtain a warm pink
center. For a more well-done steak, cook slightly longer each side.
Next, prepare two plates by placing equal portions of arugula on each and sprinkle olives
and feta cheese over top. Set aside until the steak is ready.
When the steak is finished cooking, slice thinly. Top each salad with steak. To finish,
sprinkle with lemon juice and additional black pepper as desired.
Makes 2 Servings
79
Spicy Chili Rubbed Salmon with Grilled Zucchini (Low-carb)
1 tbsp olive oil

1 tbsp chili powder
1/4 tsp cayenne pepper
9 oz salmon filet
1 garlic clove; minced
1 tbsp rosemary
1 large zucchini, cut into wedges
Preheat grill to 400°F. If you’d rather broil, preheat oven at the same temperature.
In a small mixing dish, mix olive oil well with chili powder and cayenne pepper. Rub the
paste onto the salmon. Salt and pepper to your liking. Place the salmon onto a large
piece of aluminum foil; add garlic and rosemary over top the fish. Cut up the zucchini
and place on the foil as well. Fold the edges of the foil up to create “walls”. Bake all
together until the fish is light pink on the exterior. Test by tearing with a fork, and if the
color is pale pink throughout, the fish is done.
When ready, cut the filet in half and serve.
Makes 2 Servings
80
Grilled Tuna Salad (Low-carb)
8 oz tuna steak
6 asparagus spears, trimmed
2 hard boiled omega 3 eggs
Greens salad
1/3 cup of green olive slivers
1½ tbsp olive oil
2 tbsp balsamic vinegar
Juice from 1/2 lemon
Preheat grill to 350°F. When it has reached the appropriate temperature, grill the tuna
for 6 minutes, turning once. At the same time, grill the asparagus, watching them closely
so as not to burn. They must be turned frequently to avoid this. When both are finished,
transfer to a cutting board. Slice the tuna evenly into thin slices. Cut the asparagus into
even chunks.
While the fish is cooking, take a small pot and add enough water to just cover the eggs.
Boil the eggs for approximately 7 minutes. Remove from the pot and run under cold
water to cool. When cool to the touch, peel away shell. Let sit.
Divide the mixed greens on to two separate plates. Crumble one egg over each plate.
Divide the olive slivers and distribute onto each plate as well. Distribute even portions of
both tuna and asparagus onto the plates. Drizzle with olive oil, lemon and vinegar. Salt
and pepper to taste.
Makes 2 Servings
81
Salmon Kabobs and Mixed Green Vegetables (Low-carb)
10 oz fresh salmon, cubed

1 green bell pepper, chopped
1 sweet onion, chopped
2 cups green beans
Red wine vinegar
Black sesame seeds
Preheat grill to 350°F and boil water in a medium pot half filled.
Clean the salmon by running it under tap water for a few seconds rubbing the surface of
the flesh. Now, on a clean cutting board, cut the salmon into large enough cubes to place
on skewer. Arrange one piece of salmon then one of pepper and then one of onion on
skewer. Repeat this alternating process until all are used.
Once the water has boiled, place the beans into the pot. Determining when green beans
are ready is based on your preference. If you like them crunchy, leave them in for less
time. For this recipe, it might be best to serve them slightly soft, so boiling them for
about 5 minutes should suffice. When done, drain and put into a bowl, tossing with a
small portion of salt and red wine vinegar.
Grill the skewers for 8-10 minutes, turning them every 2 minutes. It’s better to cook
these on medium to low heat, so the vegetables don’t burn easily.
When the salmon is finished, arrange the skewers and green beans on to two plates. Top
with a squeeze lemon juice and sprinkle of sesame seeds.
82
Makes 2 Servings
83
Smoked Salmon with Dill Yogurt (Low-carb)

1/4 cup minced dill
2 cups bean sprouts
2 4 oz portions of smoked salmon
1 tbsp olive oil
In a small serving bowl, mix the yogurt and dill. Arrange the sprouts in the center of two
plates; drizzle with olive oil. Top the sprouts with one portion salmon each. Top
everything with black pepper. Place a few spoonfuls of yogurt on each plate and serve.
Makes 2 Servings
84
Swordfish with Steamed Vegetables (Low-carb)
*Requires ahead of time preparation
1 tsp chopped green olives

1/2 tbsp lemon juice
1 tbsp dry mustard
1/8 tsp of store bought seafood seasoning
2 5 oz swordfish steaks
2 cups green beans
1 tbsp olive oil
To make the marinade: In a small mixing bowl with the yogurt, add the olives, mustard,
seasoning, and lemon juice. Mix together well. Allow to sit for at least a few hours in
the fridge before serving, but for best results, allow to sit over night.
Preheat grill to 300°F.
Grill the fish steaks just until the fish flakes at the touch of a fork. Each side should take
roughly 2 ½ minutes. As the fish cooks, boil the beans in a small pot filled halfway with
water for about 3 minutes. When done, drain and place in a bowl and set aside. When
the fish is done, assemble onto plates with the beans. Salt and pepper to taste. Drizzle
with olive oil. To finish, place 1 tbsp of yogurt sauce on each steak and serve.
Makes 2 Servings
85
Balsamic Chicken with Chickpea Puree (Low GI/GL)
2 medium chicken breasts

1/3 cup balsamic vinegar
1/2 cup chicken stock
1 garlic clove, minced
Chickpea Puree
3 cups canned chickpeas

1 chicken bouillon cube
1 clove of garlic
2 tbsp fresh thyme
Salt to taste
In a deep enough dish, submerge the chicken in the chicken stock with the balsamic
vinegar and garlic. Marinate 20 minutes uncovered.
Preheat oven to 400°F. Boil water in a small pot filled halfway (just enough to cover the
chickpeas). Once boiling, place the chickpeas in with the bouillon cube. Boil for about
5-7 minutes to soften the peas. When ready, transfer the peas into a blender with the
garlic and thyme and blend together; blend in one tablespoon at a time of the boiled water
to create a more watery consistency. The result should be a puree a little more fluid than
pasty.
Place the chicken breasts inside an oven-safe pan. Broil the chicken for about 12-15 min,
or until the chicken is fully cooked and tender when tested with a fork.
When all is ready, place a little bit of the puree on each plate and top with a chicken
breast.
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Makes 2 Servings
87
Chicken with Roasted Onion and Kiwi Salad (Low GI/GL)

¼ tsp garlic powder
2 large handfuls of mixed greens
1 large red onion, sliced
1 large mango, sliced
2 lemon wedges
2 orange wedges
1 tsp of olive oil
Trim any excess fat from the chicken breasts. Season each with salt, pepper, and garlic
powder. This salad has a lot of citrus flavor; so, simply salting the chicken may suffice
for you.
In a large salad bowl, tear up the clean and washed salad.
When your grill is ready, use the olive oil to grease the surface, otherwise the chicken
will stick. Place the chicken on the grill and cook for approximately 5 minutes, flipping
halfway through. Place the onion rings on the grill. These char easily, so flip frequently
and remove once the whole ring is a light brown. Onions should take no more than 6
minutes. Check the chicken’s center by cutting through the middle; if there is no visible
pink, the breasts are done.
Once the chicken and onions are ready, remove from the grill and bring to the cutting
board. Allow to cool for about 5 minutes. Once cooled, take the onions and simply
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break then up, keeping them in full rings, then place them into the salad bowl. Add the
mango, then take the lemon and orange wedges and squeeze the juice into the salad,
creating the citrus dressing. Toss the salad. Next, slice the chicken breasts thinly. Take
two plates and place even portions of salad onto both, followed by the chicken on top.
Serve warm.
Makes 2 Servings
89
Honey Mustard Chicken Salad (Low GI/GL)
2 medium sized chicken breasts

Salt to taste
1/2 cup balsamic vinegar
3-4 tbsp mustard
1 large clove of garlic, minced
2 tbsp of honey
1/4-1/3 tsp cayenne pepper
2 tbsp olive oil
2 large handfuls of mixed greens
2 kiwi, sliced
1 white onion, diced
1 sweet red onion, diced
3 green onions, diced
Preheat either a grill, or a nonstick skillet to medium-high heat. This recipe works well
for either. Trim any excess fat from the chicken. Salt to taste. Next, prepare the dressing
by mixing the vinegar, mustard, garlic, honey, cayenne pepper, and olive oil in a small
mixing bowl.
When the grill or skillet is ready, cook the chicken, approximately 4 minutes each side.
Also add the onions, turning frequently so as not to burn.
Next, prepare the salad plates by placing a generous portion of greens onto each plate.
Slice the kiwi and divide evenly onto each plate. When the chicken is done, slice thinly
and place atop each salad. Repeat for the onions. Top each plate with the dressing and
serve.
Makes 2 Servings
90
Warm Turkey Calzone (Low GI/GL)
1/2 package Trader Joe’s 100% Whole Wheat Pizza Dough

7 oz of lean turkey cold cut
3 boiled eggs, yolks removed
1/2 cup fresh basil
1 cup sun dried tomatoes, chopped
Preheat the oven to 325 F.
Let the dough sit out at room temperature for 30 minutes. Cut the turkey into small
pieces. In a medium mixing bowl, crumble the boiled egg whites. Add the basil, turkey
pieces, and sun dried tomatoes. Mix well. When the dough is ready, roll out into a
square. Place the filling at one end. Roll up, close the sides, and remove any excess
dough from the ends. Bake for about 25-30 minutes. The calzone is ready when the
exterior is hard to the touch.
When finished, allow to sit for 10 minutes. Cut in half and serve warm.
*If desired, you may prepare on a pre-baked 12” inch 100% whole wheat hoagie roll.
Makes 2 Servings
91
Chicken Caesar Pita (Low GI/GL)

1 tbsp dry mustard
1 garlic clove, crushed and finely minced
1 tbsp anchovy paste
1 handful of romaine lettuce, shredded
2 medium-sized chicken breasts
1 100% whole wheat pita
1/2 cucumber
In a small mixing bowl, mix yogurt, mustard, garlic and anchovy paste well.
When the grill is ready, cook the chicken for about 3 minutes per side. When finished,
transfer to a cutting board and slice evenly, widthwise. Set aside.
Slice the cucumber lengthwise, into rounds. Slice the pita in half. Toss the lettuce,
chicken, and cucumbers in a large bowl with the dressing. Then fill the two pita pockets.
Serve and enjoy.
Makes 2 Servings
92
Hamburger with Bean Puree (Low GI/GL)
8 oz of extra lean ground beef

1 tsp chili powder
1/2 tsp garlic powder
1 14 oz can of white beans
1 jalapeno pepper, seeded and sliced
5-6 mint leaves
1 tsp lemon rind
1 clove of garlic
In a medium mixing bowl, combine meat, chili, garlic, and salt. Mix well with a fork or
your hand until all is well incorporated. Form the meat into two patties. Cook the
burgers for about 10 minutes, turning every few minutes to cook evenly.
As the burgers cook, drain the beans and put them in a blender of food processor. Blend
on medium with the jalapeño, mint, lemon, garlic, salt and pepper. Transfer puree to a
serving bowl and set aside.
When the burgers are ready, place each on a bed of spinach leaves and spoon the bean
puree on top.
Makes 2 Servings
93
Tuna Steak with Olive Pesto (Low GI/GL)
1/4 cup canned sliced olives

1 tsp olive oil
1 small clove of garlic, minced
3 sprigs of cilantro
1 tsp lemon zest
1 tsp red chili flakes
2 4 oz tuna steaks
1/2 cup baby spinach
2 100% whole wheat buns
To make the Pesto:
Transfer olives, lemon, olive oil, garlic, cilantro and chili into a blender and puree. The
result should be pasty. Once prepared, set aside.
In a nonstick skillet over medium heat, sear the tuna with the olive oil sear the tuna for
approximately 2 minutes on each side. If you prefer a more cooked steak, cook for
another 1-2 minutes, but be careful not to overcook as tuna dries easily. Once the steaks
are cooked, arrange the spinach leaves on each bun and add the steaks. Top each with
pesto. Serve warm.
Makes 2 Servings
94
Asian Chicken Wraps (Higher GI/GL)

3 green onions, slivered
1 large carrot
2 tbsp soy sauce
1 red chili, seeded and minced (1/4 teaspoon red chili pepper flakes work just as well)
1 tbsp sugar-free honey
2 100% whole wheat tortillas
Black and white sesame seeds
Prepare the chicken any way you’d like: grill it, boil it, bake it, pan sear it; each way
works well. Once cooked, shred the chicken and sliver the onions and the carrots.
Combine all in a medium mixing bowl. Set aside.
In a small bowl, mix the soy sauce, chili and honey. Pour over the chicken mixture and
combine. Scoop out equal portions onto the wraps. Sprinkle with the sesame seeds, roll
up, and serve. Can be served warm or cold.
Makes 2 Servings
95
Hawaiian Baked Beans (Higher GI/GL)
1 1/2 cups fresh ham, cubed

1 cup fresh pineapple, cubed (if using canned, not one canned in syrup)
3 cups (2 12 oz cans) Bush's® Original Baked Beans (or baked beans of your choice)
1/3 cup hickory smoke barbeque sauce
Dice the fresh ham and pineapple; set aside in a bowl. Then, in a medium pot, bring the
baked beans in their sauce to a simmer; reduce to medium heat. Stir in the barbeque
sauce. Add the ham and pineapple; mix well. Allow to simmer on low-medium heat
approximately 10 minutes, stirring occassionally. Divide equally and serve warm.
Makes 4 Servings
96
Chicken Cacciatore Wraps (Higher GI/GL)
1 white onion, thinly sliced

1 green bell pepper, thinly sliced
2 cloves of garlic, minced
1/2 can of tomato paste
3 plum tomatoes, canned
1 large or 2 small 100% whole wheat pitas
Preheat a large nonstick skillet on high heat.
Coat the skillet lightly with fat-free cooking spray and saute the onions, peppers, and
garlic together for about 2 minutes. Add the chicken breasts. Once everything is
browned, spoon in the tomato paste and add the plum tomatoes. Crush the plum
tomatoes with the back side of a fork until most of their juice is released. Cook for
approximately 10 minutes. To check the chicken for doneness, make a small cut in the
middle of the breast. If no pink remains, the chicken is done.
When complete, remove from pan and arrange equal portions into the pitas. Serve warm.
Makes 2 Servings
97
Oven-Roasted Turkey and Cucumber Sandwich (Higher GI/GL)
2 large slices of 100% whole wheat bread

Small handful of baby spinach leaves
1/2 cucumber, thinly sliced
8 oz lean oven roasted turkey coldcut
1/2 of a small apple, thinly sliced
Toast the bread and then lay flat. Arrange spinach leaves, then cucumber, then turkey on
the bread. Top the turkey with the apple slices. Cover the sandwich with the remaining
slice of bread. Cut in half and serve. Or for a more attractive presentation, make each
sandwich open-faced and serve.
Makes 2 Servings
98
Sirloin Steak with Peach Cucumber Salsa and Red Grilled Potatoes (Higher GI/GL)
3 peaches, pitted and sliced

1/2 cucumber, sliced
1/2 red bell pepper, thinly sliced
2 red potatoes
2 tbsp rosemary
1 tsp garlic salt
10 oz of extra lean sirloin
2 tbsp lemon
Preheat the grill to 400°F.
Place the prepared peaches, cucumber, and the pepper in a medium mixing bowl.
Wash the potatoes, then cut them into coin-shaped pieces and season with rosemary and
garlic salt. Toss thoroughly in a mixing bowl to ensure even coverage.
When the grill is ready, cook both the potatoes and the steak. Cook each side of the steak
for approximately 4 minutes. Cook an additional 1-2 minutes per side for a more well-
done steak. The potatoes should take approximately 3 minutes per side, or until slightly
soft to the touch with a fork. Once the potatoes are finished, remove from the grill and
slice them into thin strips. Add the strips to the peach mixture and add the lemon. Toss
lightly to blend all flavors. Salt and pepper to taste. Serve and enjoy.
Makes 2 Servings
99
BBQ Chicken Sandwich (Higher GI/GL)
Bread:
1 packet instant dry yeast
1/2 cup flour
1/2 cup oat bran
1/2 cup toasted wheat germ
1/2 cup sugar-free honey
1 egg white
Filling:
7 oz of oven-roasted chicken breast coldcut
3 tbsp of BBQ Sauce
1/2 cup red onions, diced
Mix the dry yeast with 2 cups of water and set aside.
Mix all dry ingredients in a large mixing bowl. In a nonstick saucepan, bring the yeast
water and honey to a boil. Once boiling, remove from heat and add the dry ingredients;
beat vigorously until moistened. Stir in the egg white. If necessary, stir in additional
flour to form dough. On a floured surface, knead the dough until smooth and elastic.
Place on a plate and let sit for 30 minutes.
Tear the turkey into small pieces. In a small mixing bowl, toss the turkey pieces with the
barbeque sauce and red onion. Set aside.
When the dough is ready, create a rectangular-shaped flat dough (similar to a rectangular
pizza) on a baking sheet. On one side, arrange the filling. Roll the dough over the filling
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into a log shape. Take the log and wrap it around so that both ends meet to create a
doughnut shape. Bake in the oven for approximately 30-35 minutes, or until the bread is
golden and seems hard to the touch. Cut in half and serve warm.
*If desired, can skip the baking and have this sandwich on store-bought 100% whole
wheat buns or bread.
Makes 2 Servings
101
Oven-roasted Chicken Breast with Roasted Pear Sandwich (Higher GI/GL)
7 oz chicken breast coldcut, torn into small pieces

1 Bosc pear, sliced thin
1 large handful of arugola
2 tbsp balsamic vinegar
1 large or 2 small 100% whole wheat pitas
Preheat the oven to 300° F.
Place the pear slices atop parchment paper on a baking sheet and bake until dried and
golden brown.
After the pears bake, toss the arugula, pears, and chicken with the balsamic vinegar.
Stuff equally into the pitas and enjoy.
Makes 2 Servings
102
Roti’s (Higher GI/GL)
8 oz of chicken breasts
1/2 white onion, diced
1/2 cup green peas
1/2 cups nonfat plain yogurt
2 tbsp of curry powder
1/4 cup white minute rice
2 100% whole wheat tortillas
Preheat the oven to 300°F.
Cut the chicken into bite size pieces and cook in a nonstick skillet with the onions over
medium heat. Cook for approximately 5-7 minutes, and once browned, add the peas and
garlic. Cook an additional 4 minutes. As they cook, mix the curry and the yogurt
together in a separate mixing bowl.
Add the rice to the cooking chicken mix along with the recommended amount of water
(see package). Mix well and bring to a boil. Just before all the water has dissolved, add
the curry yogurt; mix well. Let simmer until creamy.
When ready, spoon equal portions into the tortillas. Salt and pepper to taste. Wrap and
seal with a toothpick. Place onto a baking sheet and bake for approximately 10 minutes
or until golden brown in appearance.
Makes 2 Servings
103
Sundried Tomato Pesto Pizza (Higher GI/GL)
1/2 package Trader Joe’s 100% Whole Wheat Pizza Dough

2 cups of sun dried tomatoes
1 cup of fresh basil
3 medium sized cloves of garlic
1-2 tbsp olive oil
Preheat oven to 400 F.
Let the dough sit out at room temperature for 30 minutes. Blend the sun dried tomatoes,
basil and garlic on medium-high; the result should be pasty. Blend in 1 tbsp of olive oil;
add small portions of extra oil if necessary to thin.
Once the dough is ready, roll out onto a nonstick baking sheet to form a circular or
rectangular pizza shape. Spread the pesto evenly across the dough’s surface. Spread the
cottage cheese on top and bake for 20 min or until edges of dough are golden brown.
Makes 2 Servings
104
Dinner Recipes
105
Low-carb Chicken Fajitas (Low-carb)
1 medium onion, chopped

2 medium bell peppers, cored and chopped
1 Tbsp olive oil
1 lb chicken tenderloins, cut into thin strips lengthwise
1 packet fajita seasoning mix
1/3 cup water
4 Mission® Carb Balance whole wheat tortillas (fajita size)
1 cup 2% reduced fat shredded cheddar cheese
In a skillet over medium heat, sauté the onions and peppers in the olive oil. After about 3
minutes, add the chicken. Once chicken is fully cooked, approximately 10 minutes, add
seasoning mix and water. Mix well, cover and let everything simmer for about 5-7
minutes. Check twice to stir; sauce will thicken. Spoon equal portions on the tortillas
and top with cheese.
Makes 4 Servings
106
Beer Can Chicken (Low-carb)

This recipe has an optional marinating time.
Rub
3-4 Tbsp tomato paste
2-3 Tbsp honey
2 tsp cayenne
1 Tbsp salt
1 tsp black pepper
1 tsp garlic powder
the juice from half a lime
½ onion, finely chopped
1 can of light beer, at least 12 fl oz
1 whole chicken
Preheat an outdoor grill to 250°F. In a mixing bowl, combine all of the rub ingredients
and mix well. Do not discard empty beer can. Rinse the chicken and trim any excess fat
– a little fat will help retain the juices and prevent it from drying out. Thoroughly rub the
mixture all over the chicken, into the groves and inside. (If you are preparing ahead, the
rubbed chicken can stay in the refrigerator to marinate for 3-4 hours.) Turn chicken
upside down so that the opening is at the top. Insert the empty beer can so that the top of
the can goes into the opening. Place a sturdy pan on the grill – this will catch the
drippings. Overturn the chicken onto the pan so that the beer can is under the chicken,
holding it up. Carefully close the grill’s lid and cook for about an hour and a half.
Frequently check to make sure the chicken has not fallen over. The chicken is done
cooking when the inside is white, not pink – check by cutting into the side. When the
chicken is ready, remove the skin and serve with a light drizzle of olive oil on top
Makes 4 Servings
107
108
Chicken with Arugola and Lemon Sauce (Low-carb)
4 medium boneless skinless chicken breasts

Salt to taste
5 Tbsp olive oil
2 cups arugola
1 tsp black pepper corns
2 whole cloves garlic, smashed
1 Tbsp rosemary
1 lemon, juice and rind
½ cup dry white wine
Preheat a nonstick skillet over medium heat. Rinse the chicken breasts, remove any
visible fat, and salt both sides of each breast. Pour 2 Tbsp of the olive oil into the pan,
allowing it to heat for 10 seconds. Lay the chicken in the skillet. Cook for 5 minutes on
one side then turn chicken breasts over. Add the remaining 3 Tbsp of olive oil, arugola,
black pepper corns, garlic and rosemary. After 2-3 minutes, the arugla will soften. Add
the lemon juice and grate half of the rind into the skillet. Add the wine and allow the
alcohol to cook off, about 6-7 minutes. Lower heat and simmer for 3 minutes. To serve,
place chicken breasts on plates and pour the arugola and sauce over each piece.
Makes 4 Servings
109
Insalata Mista with Lemon Garlic Chicken (Low-carb)

This recipe requires extra time for marinating.
Lemon Garlic Chicken

1 Tbsp rosemary
1 Tbsp parsley, chopped
½ cup olive oil
½ cup white wine
1 lemon, juice and rind
Salt to taste
2 chicken breasts, use preference
Insalata mista
Ridicchio
Arugula
Spinach
Dressing
1/3 cup white wine vinegar
1/3 cup olive oil
Salt to taste
1 handful basil
In a small mixing bowl, combine the garlic, rosemary, parsley, olive oil, white wine,
lemon juice and rind. Mix well and pour into a casserole dish. Salt both sides of the
chicken breasts and place into the mixture to marinate in the refrigerator for 2-3 hours.
One hour prior to cooking, remove the dish and place on the counter, add the lemon juice.
Preheat an outdoor grill to 350°F. Grill chicken approximately 4-6 minutes on each side,
depending on the thickness of the breast. The chicken is done cooking when the inside is
white, not pink – check by cutting into the side. Chop or tear the radicchio, arugula and
spinach leaves and combine in a large bowl. In a blender or food processor, combine the
vinegar, olive oil, salt and basil and mix on low speed for 10 seconds. This makes a nice
green oily dressing. To serve, arrange chicken breasts on plates accompanied by a
portion of the salad. Drizzle on the desired amount of dressing.
110
Makes 2 Servings
111
Smoked Salmon with Portobello Mushrooms and Asparagus Salad (Low-carb)
Portobello mushrooms, whole -use desired amount

Asparagus, whole -use desired amount
1 Tbsp minced parsley
1 Tbsp lemon juice
1 Tbsp olive oil
10 oz smoked salmon
1 Tbsp fresh chives
Preheat an outdoor grill to 300° F.
In a small mixing bowl, combine the parsley, lemon juice and olive oil. Lay the whole
mushrooms and stalks of asparagus onto the grill. Watch for burning, since they will grill
quickly. Vegetables will appear charred when ready. Arrange vegetables on a plate and
pour the mixture over them. Add salt and pepper to taste. Place salmon alongside the
salad. Top everything with chives.
Makes 2 Servings
112
Sun-Dried Tomato Pesto Chicken (Low-carb)
Pesto
2 cups sun-dried tomatoes
1 cup fresh basil leaves
1-2 cloves garlic, chopped
2 Tbsp grated parmesan cheese
½ cup olive oil
Chicken
Salt to taste
Preheat oven to 350°F. In a blender or food processor, combine the tomatoes, basil,
garlic and cheese and mix on medium speed for about 5 seconds. Add the olive oil
slowly, and continue mixing on low speed for another 8-10 seconds. Butterfly the
chicken breasts – thinly slice through the side of the breast without cutting all the way
through (like cutting a roll or hotdog bun.) Spread the pesto on one side of the opened
chicken breast then fold the other side on top to enclose the sauce. Sprinkle salt on top of
the chicken. Wrap with cooking string or stick toothpicks through to secure. Set the
chicken on a nonstick baking sheet and place in the oven. Bake for 20-25 minutes until
chicken is fully cooked.
Makes 4 Servings
113
Chicken Souvlaki (Low-carb)

½ cup nonfat plain yogurt
1 Tbsp fresh chives, thinly diced
½ white onion
3 Tbsp olive oil
Side of favorite mixed green vegetables
Preheat an outdoor grill to 400°F. Rinse the chicken and cut up into large pieces. Slide
the pieces onto skewers, add salt and pepper to taste. When the grill is ready, lay the
skewers on and cook until chicken is charred on all sides, turning every 2 minutes. In a
small mixing bowl, combine the yogurt, garlic and chives. Grate the onion using the side
of the grater that has small sharp holes and let the juice drip into the bowl. Add the olive
oil and mix well using a wire whisk. Prepare a side of green vegetables as desired. To
serve, lay skewers on plates next to a generous portion of the mixed vegetables. Pour
desired amount of yogurt on top.
Makes 4 Servings
114
Haddock with Citrus-Chili Rub (Low-carb)

This recipe requires extra time for marinating.
4 haddock fillets, 5 oz
1 tsp brown sugar
3 Tbsp tomato paste
1 orange, rind and cut into wedges
1 lemon, rind and cut into wedges
1 tsp chili powder
4 Tbsp olive oil
2 handfuls arugola
Lay the haddock fillets skin side down in a glass casserole dish. In a small mixing bowl,
combine the brown sugar, tomato paste, orange rind, lemon rind, chili powder, salt and
pepper. Beat with a wire whisk until well combined and pasty. Rub the mixture on the
tops of each fillet. Cover with plastic wrap and place in the refrigerator, allowing 3 hours
to marinate. Preheat an outdoor grill or an oven to 350°F. Remove plastic wrap from
dish and add the olive oil, drizzling lightly on the tops of the fillets and coating the
bottom of the dish. Add some lemon and orange slices alongside the fillets. Place on the
grill or in the oven. Bake uncovered until the fish is flakey and white, about 15-20
minutes.
Serve with the arugola and remaining citrus slices.
Makes 4 Servings
115
Satay Chicken with Spicy Peanut Sauce (Low-carb)
Chicken
2 medium boneless skinless chicken breasts
2 Tbsp olive oil
Peanut Sauce
1-2 Tbsp plain natural peanut butter
1 cup water
1 tsp garlic
1 tsp cayenne pepper, use less if desired
1 ½ Tbsp lime juice
Salt to taste
Rinse chicken and trim any excess fat. Cube the chicken and slide 4-6 pieces onto
skewers that fit to lay flat in the skillet. Turn heat on medium and the add olive oil to the
skillet. Cook the chicken on each side, turning ever 2 minutes. As the chicken continues
to cook, bring the peanut butter and water to a boil in a small saucepan. Reduce heat
after 30 seconds of boiling, the mixture will now start to thicken. Add the remaining
ingredients one at a time, mixing together. Add the sauce into the skillet, pouring over
the chicken. Lower heat and simmer for 5 minutes.
Makes 2 Servings
116
Spicy Chicken and Roasted Pepper Salad (Low-carb)

2 red bell peppers, sliced into thick strips
2 green peppers, sliced into thick strips
2 green onions, finely diced
3 cloves garlic, minced
½ cup parsley, minced
1 tsp chili pepper oil
1 Tbsp rosemary
6 Tbsp olive oil
Juice from half a lemon
Preheat an outdoor grill to 400°F. Rinse the chicken and trim any excess fat. Place the
chicken on one side of the grill and cook for 4-5 minutes on each side. Place the red and
green peppers on the other side of the grill and roast until tender and charred. Place
cooked chicken on a cutting board and slice into bite-size strips. In a large mixing bowl,
combine the sliced chicken and roasted peppers. Incorporate all remaining ingredients
(green onions, garlic, parsley, chili powder, rosemary, olive oil and lemon juice.) Serve
warm or cold.
Makes 4 Servings
117
Cheat to Lose Easy Chili (Low GI/GL)
1 ½ cups canned kidney beans

1 ½ cups canned pinto beans
1 16 oz jar low-fat chunky garden style tomato sauce
1 lb extra lean ground beef (or turkey)
1 packet chili seasoning mix
In a large saucepan over medium heat, brown the beef. Once the beef is fully cooked
(10-12 minutes), stir in the tomato sauce, kidney beans, pinto beans and chili seasoning.
Raise heat and bring to a boil. Reduce heat to low-medium and cover. Continue to
simmer for 10-15 minutes, stirring occasionally. Divide into bowls and serve warm.
Makes 4 Servings
118
Asparagus Stuffed Chicken (Low GI/GL)
4 asparagus stalks, cut into halves

2 large, thick chicken breasts
2 slices low-fat cheese, use preference
1 tsp rosemary
Preheat oven to 350°F. Rinse chicken and lay flat on a cutting board. Butterfly the
breasts using a sharp knife; do not to cut all the way through. Add salt and pepper to
taste. Lay the cheese on the bottom half of the opened fillet. Add the garlic, rosemary
and lemon juice on top of the cheese. Fill a small pot half way with water and bring to a
boil. Add the asparagus, cooking 1-2 minutes until soft. Remove asparagus from water
and lay four pieces inside each opened fillet. Fold the top part of the chicken over, and
secure with cooking string or toothpicks.
Lightly spray a casserole dish with cooking spray and bake for 35-45 minutes. Edges of
chicken will brown. Serve alone or with a side of mixed greens.
Makes 2 Servings
119
Caramalized Onions and Porkchops (Low GI/GL)
4 extra lean pork chops, 4 oz

1 white onion, chopped
1 green apple, chopped
4 Tbsp olive oil
2 Tbsp balsamic vinegar
Preheat an outdoor grill or an oven to 400°F. Salt the pork chops on each side and place
onto the grill or in the oven. Cook approximately 5-7 minutes on each side. In a nonstick
skillet over medium heat, combine the onions, apples and olive oil. Sauté just until soft,
then lower the heat. Add the balsamic vinegar and cook for another 2 minutes, allowing
onions to carmelize. Once pork chops are fully cooked, arrange on plates next to the
onions and apples.
Makes 4 Servings
120
Grilled Lean Pork with Peach and Mango Salsa (Low GI/GL)
4 4 oz lean pork chops, bone in

Salt to taste
2 mangos, peeled and diced
2 peaches, peeled and diced
½ cup cucumber, peeled and diced
¼ cup flat leaf parsley, minced
1 red chili pepper, minced (or 1 tsp dried chili flakes)
2 Tbsp cider vinegar
½ Tbsp lemon juice
Pepper to taste
Preheat an outdoor grill to 350°F. Lightly salt the pork chops and place on grill, cooking
3-4 minutes on each side. Pork chops are done when there is no more pink color to them.
Combine the mangos, peaches, cucumbers, parsley, chili pepper, cider vinegar and lemon
juice in a mixing bowl. Salsa can be served over the pork chops or on the side. Add
pepper to taste.
Makes 4 Servings
NOTE: An oven can be used to broil the pork chops, cooking time would be increased to
10-12 minutes
121
Shephards Pie (Low GI/GL)
3 large sweet potatoes, peeled and cut into small chunks

1 lb lean ground turkey
4 cups mixed vegetables, fresh or frozen
1 ½ Tbsp rosemary
½ cup Dijon mustard
3/4 cup white wine
1 tsp garlic, finely minced
Boil the potatoes until soft. In a large nonstick skillet cook the turkey, approximately 10-
12 minutes. Add the vegetables, rosemary, Dijon mustard, salt and pepper and mix well.
Pour in the wine and lower the heat. Simmer for 5-7 minutes then remove from heat.
Drain the potatoes and return them to the emptied pot; add the garlic. Use a hand-held
mixer or potato masher to mash the potatoes. Lightly coat a large baking dish with
nonstick cooking spray. Pour the turkey and vegetable mixture into the dish, flattening it
sand packing it tightly. Spread the mashed sweet potatoes on top. Bake 40-45 minutes,
potatoes will stiffen.
Once assembled in the baking dish, it can be wrapped tightly and frozen up to 3 months.
Simply remove from freezer and uncover; place in a preheated 350°F oven and bake 75-
80 minutes.
Makes 4 Servings
122
Bell Peppers Stuffed with Chicken and Whole Grain Rice (Low GI/GL)
4 red or green bell peppers

½ cup whole grain rice
2 cups frozen mixed vegetables
4 medium chicken breasts, fully cooked
2 Tbsp olive oil
Preheat oven to 350°F. Cut the tops off of the peppers and remove the seeds and white
flesh. Cook the rice and vegetables according to the package’s instructions, then
combine with the chicken in a mixing bowl. Add salt and pepper to taste. Mix together
and pack into the peppers. Set up the stuffed peppers in a casserole dish and drizzle the
olive oil on top. Bake 30-40 minutes.
Makes 4 Servings
123
Grilled Lamb and Couscous Salad (Low GI/GL)
2/3 cup couscous

1 medium zucchini, chopped into bite-size pieces
1 chili pepper, minced
1 lb fresh lean lamb tenderloin
1 handful mint leaves, minced
1 handful coriander, minced
Juice from 2 limes
Preheat the grill to 350 F.
Prepare the couscous according to the instructions on the package. Transfer the cooked
couscous to a large bowl and combine the zucchini, chili pepper, green onions, mint,
coriander, lime juice, salt and pepper. Grill the lamb, approximately 3-4 minutes on each
side. Slice the fully cooked lamb into thin strips. Serve warm on top of the couscous
salad. Top with additional mint and parsley.
Makes 4 Servings
124
Lamb Chops with Beets and Orange Salad (Low GI/GL)
5 Tbsp Worcestershire sauce

1 Tbsp rosemary
2 lbs lamb chops (weight includes bone)
2 large navel oranges, sliced or wedged into bite-size pieces
3 cups beets, sliced
¼ cup parsley, coarsely chopped
1 cup plain nonfat yogurt
1 Tbsp parsley, finely minced
1 cup mint leaves, finely minced
Combine the Worcestershire, garlic, and rosemary in a mixing bowl and whisk for 10
seconds. Place the lamb chops in this mixture, add salt and pepper, and marinate for 1
hour in the refrigerator. Preheat an outdoor grill to 400°F. In a mixing bowl, combine
the oranges, beets, green onions and coarsely chopped parsley. In a separate bowl,
combine the yogurt, minced parsley and mint. Mix until minced leaves are well
incorporated with the yogurt. Grill the lamb chops; cook 3-4 minutes on each side until
center is no longer pink. Drizzle the mint sauce over the grilled lamb chops or serve on
the side.
Makes 4 Servings
125
Zucchini Parmegiana (Low GI/GL)
8 oz extra lean ground beef

½ onion, chopped
1 can diced or crushed tomatoes
½ cup parsley, minced
2 large garden fresh zucchini
1 Tbsp olive oil
Preheat oven to 350°F. In a skillet over medium heat, sauté the beef, onions and garlic.
When the beef is fully cooked, about 10-12 minutes, pour in the tomatoes. Continue to
cook over medium heat until boiling, then lower the heat and cover. Simmer for 10
minutes, then uncover and add the parsley, salt and pepper. Cover the skillet and simmer
another 10 minutes. Slice the zucchini lengthwise into thin strips and lay on a paper
towel to absorb some of the water. In a blender, puree the cottage cheese until smooth,
approximately 5-7 seconds on high. Lightly coat a deep oven safe dish with the olive oil.
Lay the zucchini strips at the bottom of the dish, cover with the meat sauce, then the
cottage cheese. Continue to add layers in the same order until the zucchini is gone.
Cover the dish with aluminum foil and place in the oven. Bake 15 minutes, remove foil
and bake another 10 minutes. Before serving, let the dish stand and cool at least 5
minutes.
Makes 4 Servings
126
Breaded Chicken with Rice (Higher GI/GL)
3 cups white rice

2 cups whole wheat bread crumbs
2 Tbsp garlic salt
½ cup flat leaf parsley, finely chopped
3 Tbsp rosemary, chopped
1 omega 3 egg
½ cup egg whites (use 3-5 eggs)
4 medium boneless/skinless chicken breasts
1 Tbsp all-purpose flour
1 lemon, wedged
Preheat oven to 400°F. Cook the rice according to the package instructions. In a small
bowl, combine the bread crumbs, garlic salt, parsley and rosemary; mix well. Transfer
the mixture to a plate. In a separate bowl, beat the egg and egg whites with a wire whisk
for 10 seconds. Rinse the chicken breasts and trim any excess fat. Lightly dust the
chicken with the flour, then dip into the eggs. Dip the egg-covered chicken breasts into
the bread crumbs, fully coating the chicken. Place the chicken on a nonstick baking sheet
and put in the oven. Bake approximately 15-20 minutes, bread crumbs will turn golden
brown. Serve the chicken over the rice with the lemon wedges on the side.
Makes 4 Servings
127
Green Pea Mashed Potatoes with Minced Beef (Higher GI/GL)
2 large potatoes, peeled and cut into small pieces

¾ cup canned peas
½ lb extra lean ground beef (95% lean)
1½ cups mushrooms, sliced
Half of a white onion, diced
1 cup chicken stock
¼ cup balsamic vinegar
1 tsp corn starch
In a medium pot over high heat, cover the potatoes with water and bring to a boil. In a
small pot over low-medium heat, cook the peas until boiling, about 10-12 minutes. When
the potatoes are soft, drain, and return them to the pot. Mash with a fork or potato
masher. Drain the cooked peas, and puree them in a blender until smooth, about 5-7
seconds on medium speed. Pour the peas over the potatoes and stir together with a fork.
Add salt and pepper. Cover with a lid to keep warm. In a nonstick skillet over medium
heat, cook the beef. Once the beef is fully cooked and brown throughout, drain and set
aside. In the same skillet, sauté the mushrooms and onions until soft, about 8-10 minutes.
Add the beef back into the skillet. Pour the chicken stock over the beef and vegetables.
Simmer over medium heat for another 10-15 minutes; let the chicken stock reduce. Once
reduced, add the balsamic vinegar and cornstarch. Reduce heat to low and continue
simmering until sauce thickens, about 15 minutes.
Makes 2 Servings
PEAS, CAN SIZE
128
Steak with Spicy Chili Cream and White Rice (Higher GI/GL)
2 cups white rice

12 oz outside round beef, trimmed to 0” fat
Half of a white onion, diced
1 Tbsp olive oil
½ cup tomato paste
1 tsp water
1½ Tbsp chili powder
½ tsp cayenne
Prepare rice according to package instructions. Using a sharp carving knife, cut the beef
along the grain into thin strips. In a nonstick skillet over medium heat, sauté the beef and
onions with the olive oil, about 10-12 minutes. In a small mixing bowl, combine the
tomato paste and water, blend with a fork until thinned. Add the yogurt, chili powder and
cayenne mix together. Once the beef is fully cooked, pour in the chili cream and mix
well. Cover and simmer another 8-10 minutes. Serve steak over the rice.
Makes 4 Servings
129
Turkey Pizza (Higher GI/GL)
¾ cup red onion, chopped

1 Tbsp olive oil
8 oz extra lean ground turkey
½ cup nonfat yogurt
¼ tsp cayenne pepper
2 pitas, 100% whole wheat
1 can diced tomatoes
¼ cup parsley, chopped
Preheat oven to 450°F. In a skillet over medium heat, sauté the onions and garlic in the
olive oil. After 5-7 minutes, onions will become soft. Add the turkey and cook another
10-12 minutes. Remove from heat. In a bowl, combine the yogurt and cayenne; mix
well. Taste and adjust spiciness to preference. Spread the spicy yogurt onto each pita,
add the turkey, then the tomatoes. Top with the parsley, salt and pepper. Place in the
oven and bake 5-7 minutes. The cheese will melt and the pitas will become crisp, be
careful not to burn. Let the pizza cool 5 minutes and serve warm.
Makes 2 Servings
130
Chicken Pot Pie (Higher GI/GL)
1 tsp quick acting yeast

1½ cups warm water
½ cup flour
1/3 cup oat bran
1 large chicken breast, boneless/skinless
½ cup carrots, diced
½ cup celery, diced
½ cup canned corn, drained
¼ cup skim milk
Mix the yeast with warm water until smooth in consistency. Add the flour and oat bran;
start to combine, add small portions of water until flour is incorporated. Lay the dough
on a flat, clean surface and knead (apply force from your hands and fists to fold the
dough over into itself.) Do this for 10 minutes then set in a large bowl and cover with a
clean dish towel. Boil the chicken in a medium pot, 5-7 minutes. Once the chicken is
fully cooked, drain and set aside to cool. Cut into bite-size pieces and put into a large
bowl. Add the carrots, celery, corn, salt and pepper. Puree the cottage cheese in a
blender on high speed for 5-7 seconds, add to the bowl; mix well. In a deep oven-safe
baking dish (such as a ramekin), stretch the dough enough to cover the inside of the dish
and have excess over the sides. Pour the creamy chicken and vegetable mixture into the
dough shell. Enclose the mixture by folding over the sides of the dough. (It’s fine if the
dough does not reach the middle to fully cover.) Use a pastry brush to spread the milk
over the dough; this keeps the dough moist and prevents it from drying out. Put into the
oven and bake 30 minutes until dough becomes hardened and light brown. Let the pie
cool at least 15 minutes before serving.
131
Makes 2 Servings
132
Sloppy Joes on 100% Whole Wheat Buns (Higher GI/GL)
1 lb extra lean ground beef

1 white onion, finely chopped
½ cup tomato paste
3/4 cup beef stock
¼ cup Worcestershire sauce
½ Tbsp chili powder
½ tsp cumin
½ tsp cayenne pepper (optional)
Salt to taste
4 buns, 100% whole wheat
In a nonstick skillet over medium heat, sauté the beef and onions. In a bowl, combine the
tomato paste, beef stock, Worcestershire sauce, chili powder, cumin, cayenne and salt;
mix with a wire whisk. Once beef is fully cooked, 10-12 minutes, pour the mixture over
the beef and stir until well combined. Reduce heat to low and cover. Simmer 10
minutes. Warm the buns in a toaster oven if desired. To serve, spoon hefty amounts onto
the buns.
Makes 4 Servings
133
Turkey Burger with Mixed Berry Sauce (Higher GI/GL)
2 cups mixed berries

¼ cup raspberry vinegar
1 lb extra lean ground turkey
¼ cup sweet onions, finely diced
1 Tbsp apple sauce
¾ tsp cayenne pepper (optional)
1 Tbsp whole wheat bread crumbs
4 buns, 100% whole wheat
Preheat grill or oven to 350°F. In a small bowl, combine the mixed berries, raspberry
vinegar and lemon juice; blend into a sauce and set aside. In a large mixing bowl,
combine the turkey, onions, apple sauce, cayenne, salt and pepper; mix well. If the
mixture is too moist add the bread crumbs to thicken, one teaspoon at a time. Separate
the mixture into 4 equal parts and mold into patties. Once the grill has reached its heat,
lightly baste the rack with olive oil to prevent sticking. (If using an oven, place the
patties on a nonstick baking sheet and cook 10-12 minutes.) Cook the burgers 3-4
minutes on each side. Assemble the fully cooked burgers on the buns, top with the
berries and sauce.
Makes 4 Servings
134
Turkey Sausage with Potato Cakes (Higher GI/GL)
2 large potatoes
1 Tbsp low fat plain yogurt
2 green onions, finely diced
1 clove garlic
3 Tbsp parsley, finely chopped
1 extra lean turkey sausage
½ white onion, diced
½ cup frozen peas
2 Tbsp olive oil
Peel the potatoes and cut into small pieces. Boil 10 minutes until soft, then drain. Return
the potatoes the pot and mash with a fork or potato masher. Add the yogurt, green
onions, garlic, parsley, salt and pepper; mix until well combined. Cover and set aside. In
a nonstick skillet over medium heat, sauté the sausage, onions and peas with 1 Tbsp olive
oil. When the sausage is fully cooked, 10-12 minutes, transfer all contents from the
skillet to a plate. Mold the potato mixture into patties. Add 1 Tbsp olive oil to the skillet
if necessary, gently lay the potato patties into the oil. Cook each side until golden brown,
3-4 minutes.
Makes 2 Servings
135
Nutrition Shake Recipes
NOTE: For all nutrition shake recipes, the use of a blender is recommended. Be sure to
always place the liquid first, then add the remaining ingredients one by one to ensure the
smoothest final product. For a more milkshake-like shake, add more ice.
136
Chocolate Mint Protein Shake
1.5 scoops (30 grams protein) Chocolate Metabolic Drive® Low-carb

2 drops peppermint extract
1 cup cold water
4 ice cubes
*for use on low-carb days

*for low or higher GI/GL days use 2 scoops Metabolic Drive® Complete and 1 cup skim
milk
Chocolate Peanut Butter Protein Shake

2 level tbsp all natural peanut butter
1 cup cold water
4 ice cubes

*for low GI/GL days use 2 scoops Metabolic Drive® Complete and 1 cup skim milk
137
Café Mocha Protein Shake

1 tsp instant coffee
1 cup cold water
4 ice cubes

milk
Pistachio Mint Protein Shake
1.5 scoops (30 grams protein) Vanilla Metabolic Drive Low-carb

1 tbsp sugar free instant pistachio pudding
2 drops peppermint extract
1 cup cold water
4 ice cubes

milk
138
Berry Blast Protein Shake
1.5 scoops (30 grams protein) Vanilla or Strawberry Metabolic Drive® Low-carb
1/4 cup fresh or frozen strawberries
1/4 cup fresh or frozen blueberries
1/4 cup fresh or frozen raspberries
1.5 cups skim milk
4 ice cubes
*for use on low or higher GI/GL days
Apple Cinnamon Oblivion Protein Shake
1.5 scoops (30 grams protein) Vanilla Metabolic Drive® Low-carb

1 tbsp sugar free instant vanilla pudding (optional)
1 medium apple (cored, sliced into wedges)
1/4 tsp cinnamon
1 cup skim milk
4 ice cubes
139
Peaches and Cream Protein Shake

1 peach (pitted, sliced into wedges) or equivalent frozen peaches
1 cup skim milk
4 ice cubes
Cinnamon Bun Protein Shake
2 scoops Vanilla Metabolic Drive® Complete

1 packet artificial sweetener
1/4 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp nutmeg
1 cup skim milk
4 ice cubes
140
Oats & Honey Protein Shake

1/2 cup (dry measurement) rolled oats cooked with water, nuked and cooled
1 tbsp sugar free honey
1 cup skim milk
4 ice cubes
Creamy Strawberry Passion Protein Shake
1.5 scoops (30 grams protein) Strawberry Metabolic Drive® Low-carb

1 7oz Strawberry Dannon® Light 'n Fit ™ Yogurt Smoothie
1 cup skim milk
4 ice cubes
141
Key Lime Pie Protein Shake

1 reduced fat graham cracker (broken into smaller pieces)
1 tbsp sweetened lime juice concentrate
1 cup skim milk
4 ice cubes
*for use on higher GI/GL days
Strawberry Banana Protein Shake
1.5 scoops (30 grams protein) Strawberry Metabolic Drive® Low-carb

1 ripe banana (peeled, broken into several pieces)
1.5 cups skim milk
4 ice cubes
142
Pina Colada Protein Shake

1/2 cup fresh pineapple (do not use canned with syrup)
1/4 tsp coconut extract
1 cup skim milk
4 ice cubes
Chocolate Banana Protein Shake
2 scoops Chocolate Metabolic Drive® Complete

1 cup skim milk
4 ice cubes
143
Banana Coconut Protein Shake

1/4 tsp coconut extract
1 packet artificial sweetner
1 cup skim milk
4 ice cubes
Blueberry Cheesecake Protein Shake

2 tbsp no bake, reduced-fat cheesecake mix
1/4 cup fresh or frozen blueberries
1.5 cups skim milk
4 ice cubes
144
Smores Protein Shake

2 level tbsp marshmallow cream
1 cup skim milk
4 ice cubes
Chocolate Lovers Protein Shake
2 scoops Chocolate Metabolic Drive® Complete

1 packet fat free hot cocoa mix
1 cup skim milk
4 ice cubes
145
Cookies and Cream Protein Shake

3 low-fat chocolate wafers
1 cup skim milk
4 ice cubes
146
Quick and Easy

Snack Recipes
147
Easy Low-carb Protein Shake
1.5 scoops Metabolic Drive® Low-carb

3/4 tbsp canola oil
1 tsp fiber supplement
1 cup cold water
For a thick, smooth shake, add protein powder, fiber, and oil to water in a convenient
shaker cup. Shake well and enjoy.
Makes 1 Serving
Mixed Nut Beef Jerky Trail Mix
Combine a small handful of mixed nuts with 2 oz beef jerky.
Makes 1 Serving
*prepare and store in bulk for use on low-carb days
Low-carb Protein Pudding
1/2 cup non-fat cottage cheese

1 scoop Metabolic Drive® Low-carb
3/4 tbsp canola oil
Cold water
Mix cottage cheese well with oil and protein powder. Add a little water at a time to thin
if desired. If preparing several servings, store unused servings refrigerated.
Makes 1 Serving
148
Chocolate Peanut Butter Protein Cookies
2 cups rolled oats

6 scoops (120 grams protein) Chocolate Metabolic Drive® Low-carb
2 12 oz containers nonfat cottage cheese
1/4 cup chunky All Natural Peanut Butter
In a blender or food processor, blend the oats into a fine powder to create flour.
Beginning with the oat flour, add the ingredients one by one to a large mixing bowl. Mix
well. Drop 4 oz portions onto a lightly greased baking sheet and bake 12-14 minutes.
Recipe makes ten 4 oz cookies. Double to prepare in bulk. Store refrigerated.
Makes 5 2-cookie Servings
Tip: To make vanilla flavored cookies, use Vanilla flavored Metabolic Drive® Low-carb
and replace peanut butter with 3 tbsp canola oil
*for use on either low or higher GI/GL days
149
Berry Parfait
4 oz Vanilla or Strawberry Dannon® Light and Fit Yogurt (or other nonfat, no-sugar-
added light yogurt)
1 scoop (20 grams protein) Vanilla or Strawberry Metabolic Drive® Low-carb
1/8 cup low-fat granola
1/2 cup berries of choice (blueberries, diced strawberries, raspberries, or blackberries)
In a medium bowl, combine cottage cheese and yogurt. Next, mix in the protein powder,
a little at a time, until all ingredients are well incorporated. Top the parfait mixture with
berries, and finally the granola. Enjoy.
Makes 1 Serving
Tip: Prepare several servings in advance and store refrigerated for further convenience.
Lasts 2 days in fridge.
150
Peach Cobbler Parfait
4 oz Vanilla Dannon® Light and Fit Yogurt (or other nonfat, no-sugar-added light
yogurt)
1/8 cup low-fat granola
1 peach, peeled and pitted, sliced
In a medium bowl, combine cottage cheese and yogurt. Next, mix in the protein powder,
a little at a time, until all ingredients are well incorporated. Top the parfait mixture with
sliced peaches, and finally the granola. Enjoy.
Makes 1 Serving
Tip: Prepare several servings in advance and store refrigerated for further convenience.
Lasts 2 days in fridge.
151
Protein Pudding
2 scoops Metabolic Drive® Complete (any flavor)

2 tbsp sugar free instant pudding (any flavor)
3 ice cubes
1/3 cup skim milk
Blend the skim milk and ice together on high, then reduce speed to low. Remove the
blender lid and with the blender still on, add the protein powder and instant pudding mix
little by little. Adjust liquid amount to adjust consistency.
Makes 1 Serving
Tip: Quadruple to prepare in bulk. Store refrigerated.
152
About Joel Marion, CISSN, NSCA-CPT
Joel Marion has been recognized by Men’s Fitness magazine as one of

America’s top 50 personal trainers, and even more, America’s #1 “Virtual”
Trainer.
When it comes to getting results with clients, regardless of location, Joel delivers,
time and time again.
As a nationally published author and fitness personality, Joel has appeared on

such television networks as NBC, ABC, and CBS, is a frequent guest on SIRIUS
satellite radio, and has been featured in the pages of more than 20 popular
national newsstand magazines including Men’s Fitness, Woman’s Day,
Maximum Fitness, Oxygen, Clean Eating, MuscleMag International, and Muscle
& Fitness Hers.
His other accomplishments include winning the world’s largest Body

Transformation contest for “regular” people, the Body-for-Life Transformation
Challenge, as well as graduating Magna Cum Laude from a top-20 Exercise
Science program and being certified as both a sports nutritionist and personal
trainer through the nation’s premier certification agencies.
For daily body-changing tips and strategies, become an “insider” today at

CheatToBeLean.com
153

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Cheat To Be Lean Notes, Meal Plans, and

© Joel Marion Fitness Solutions, LLC

The Cheat To Be Lean program is made up by two phases: an

The Priming Phase

After the completion of the Priming Phase, the Core Phase

The Core Phase

On The Cheat To Be Lean program, you will be eating often

Frequent Feedings vs. 1-2 Meals/Day

Frequent Feedings 1-2 Meals/Day

• Preservation of lean • Starves muscle

Below is another table outlining a sample day's meals:

Sample Day's Meals

10:00 am - Mid-morning Snack

3:00 pm - Mid-afternoon Snack

A slow-digesting low-carb protein shake or lean animal protein

Now that we know how many meals/snacks we're going to

The hand approach helps to account for differences in size and

With regards to appropriate portion sizes for both protein and

carbohydrate to the size of your clenched fist. This could be a bowl

What about green vegetables? Yes, green veggies do contain carbs,

with a handful of nuts; you'd do one of the three. If adding butter or

We will be consuming a portion of protein with every meal. As for

Low-carb Day Basics

Low GI/GL Day Basics

Acceptable Carbohydrates on Low-GI/GL Days:

Higher GI/GL Day Basics

Acceptable Carbohydrates on Higher-GI/GL Days:

Breakfast African Bobotie (pg 58)

Snack Chocolate Peanut Butter Protein Smoothie

Lunch Grilled Tuna Salad (pg 91)

Snack Sliced Fresh Ham, Mixed Nuts

Dinner Grilled Salmon, Mixed Greens

Breakfast Tomato Basil Omelet (pg 65)

Snack Hardboiled Eggs, Celery

Lunch Bunless 95% Lean American Cheeseburger

Snack Metabolic Drive® Low-carb Vanilla Protein

Dinner Insalata Mista with Lemon Garlic Chicken

Breakfast Spinach and Provolone Omelet (1-2 whole

Snack Sliced Grilled Chicken Breast, Celery, All-

Lunch Pork and Vegetable Stir Fry (pg 88)

Snack Chocolate Mint Protein Smoothie (pg 147)

Dinner Haddock with Citrus Chili Rub (pg 125),

Breakfast Mushroom and Swiss Omelet (1-2 whole

Snack Canned Tuna, 2/3-1 tbsp Olive Oil, Relish

Lunch Fillet of Sole with Black Olives and Feta

Snack Metabolic Drive® Low-carb Strawberry

Dinner Chicken with Arugula and Lemon Sauce (pg

Breakfast Smoked Salmon Frittata (pg 64)

Snack Café Mocha Protein Smoothie (pg 148)

Lunch Turkey Breast, Bacon, Cheddar Melt on

Snack Beef Jerky, Mixed Nuts

Dinner Sun Dried Tomato Pesto Chicken (pg 123),

Breakfast Spinach Scrambled Eggs with Shrimp (pg

Snack Metabolic Drive® Low-carb Milk

Lunch Smoked Salmon with Dill Yogurt (pg 94)

Snack Sliced Flank Steak, Celery

Dinner Low-carb Chicken Fajitas (pg 116)

Breakfast Scallops with Eggs (1-2 whole eggs, rest

Snack Pistachio Mint Protein Smoothie (pg 148)

Lunch Sirloin Sliced Beef with Arugula and Feta

Snack Canned Tuna, Olive Oil, Relish (mix and