This is a quick and easy “High Protein” honey-mustard salad dressing recipe.
This is recipe will give you about 5 Tbsp of dressing.
Here is what you need:
3 Tbsp Greek yoghurt
1 Tbsp Dijon mustard
1 Tbsp pure natural honey
1 Tbsp lemon juice
Pinch of dried parsley
Each Tbsp of dressing is about 2-3g protein and 2-3g carbs, and 0g fats, for a total of about 20 calories (all depending on how big your Tablespoons are )
Make sure to give it a try!
Leave your comments below and if you have your own secret salad dressing recipe, feel free to share with us!
Unfortunately, fish is a not very popular source of protein in the fitness community… just because most people find fish boring and not very good tasting…
Well friends, that’s all about to change with this delicious Tilapia recipe
For those who are not familiar with Tilapia, here is a brief description of that extraordinary fish:
Tilapia is a mild tasting freshwater fish with firm, white flesh. It is very high in protein and very low in fat.
Because the majority of the tilapia found in your local fish market are farm raised, it is relatively inexpensive. Versatile and adaptable to many cuisines, recipes and cooking styles, tilapia has become a favorite in many home kitchens and with professional chefs.
Adaptable and affordable, tilapia is often substituted for more expensive fish like sole and flounder. Tilapia does not have a distinctive taste of its own, so it is a perfect fish to use in recipes that use marinades.
Makes 4 Servings
Ingredients
- 1 pound fresh tilapia fillets
- 2 Tbsp. extra virgin olive oil
- 1 Tbsp. lime zest
- 1/4 cup freshly-squeezed lime juice
- 1/4 cup orange juice (preferably freshly-squeezed)
- 1/2 thai red pepper (optional, only if you like it spicy)
- 1 tsp. seasalt
- 1/2 tsp. freshly-ground black pepper
Directions
1. In a bowl, mix olive oil, lime zest, lime juice, orange juice, chili sauce and salt and pepper.
2. Place tilapia fillets in the dish, turning to coat well with marinade.
3. Bake 10 to 12 minutes at 400 degrees F or until the fish flakes easily with a fork.
This is a very simple recipe that will make any fat loss
meal plan a lot easier to follow!
It’s super easy to prepare. It will take you about 2-3 minutes to prepare and only requires 15 minutes of baking time.
But be careful, just like some of my other recipes, these nuggets are highly addictive, and their flavor will put to shame these greasy disgusting McDonald’s ultra fat nugget!
Here’s the recipe!… and make sure to leave your comment below! I want to know what your think
about these awesome Baked Crispy Chicken Nuggets!
Makes 6 Servings
Ingredients
- 3 x 6oz boneless, skinless chicken breasts
- 1/4 cup oat bran
- 1/4 cup of wheat germ
- 1 Tbsp ground flaxseed
- 1/4 cup ground almonds
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground pepper
- Garlic powder (pinch)
- 1/2 cup water or low-sodium chicken broth
- 1 large egg white
Directions
1. Preheat oven to 400 Degrees F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for about 15 minutes or until golden.
Traveling can be a stressful and tough time to make healthy choices. But when I hear people saying they can’t eat healthy when traveling, or use the excuse that it is impossible to make healthy choices, sorry my friends but you’re wrong!
I travel a lot, both for business and pleasure, and trust me, you can eat healthy while traveling, the key to success is planning.
Here are some suggestions in order not to fall off the fitness wagon while traveling:
1.Invest in a good quality lunch box
2. Pack convenient, easy to eat foods, examples:
- Protein: canned or packed tuna and salmon, sardines, boiled eggs, etc…
- Carbohydrates: fruits like apples or bananas, rice cakes, etc…
- 1 Tbsp od olive oil
- 1 chopped onion
- 2 egg whites
- 1/4 cup oat bran
- 1/4 cup cooked, mashed sweet potato
- 1 teaspoon oregano
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground black pepper
- 1 lb / 455 g ground bison
Directions
1. Heat olive oil over medium heat in a skillet. Cook the onion until soft and golden. Set aside.
2. Meanwhile, in a large bowl, mix together egg whites, oat bran, sweet potato, oregano, sea salt and pepper.
3. Stir in onions and bison. Mix the ingredients together with clean hands until just combined. Take a handful of the meat and create 4 flat patties.
4. Grill the patties on each side until the burgers reach desired doneness.
If you have local suppliers and you are able to offer them regular custom, then you will be more than welcome to walk through their doors. You will often be able to get yourself some nice discounts and deals if you have a good relationship with your local stores.
The market, butchers or grocers are all good places to go for this type of treatment.
In the video below, I’m going to show you how I developed a relationship with a local producer.
Now, every week when I go see Chris at the market, he hooks me up with incredible deals on his fresh fruits and veggies.
Once you become a regular, local suppliers see that you are supporting their business and they want to keep to you as loyal customers. Therefore, they will be happy to give you their best possible deal. Don’t be afraid to ask to a discount!
Did you know that grocery stores have a 30% rule? Yeah, they actually have a system in place to get you to spend 30% MORE money than you planned…
Now that we have seen what to buy in wholesale stores, I’m going to tell you what to do to get most of the remaining item you need.
Your local grocery store is where you will more than likely find that food. But the grocery store can be a very dangerous place, both for your wallet and your muscle building or fat loss goals.
But, if you use the tips I’m going to give you, you should be able to survive this weekly trip
Start by using a shopping list
This way you will not miss anything and the chances of you picking up a great stack of unwanted items will be reduced too. Make your list as organized as possible and try to stick to it, no matter how tempting those junk foods may look, or how alluring the bakery aisle may appear. This isn’t to say that you shouldn’t take advantage of the best deals on offer though.
The perimeter rule
Much of the best food is found around the perimeter of the grocery store.
Around the perimeter you’ll find the produce section (fruits, vegetables, potatoes, nuts, etc), the meat section (chicken, meat, fish, etc), the bakery section (choose the fresh whole grain breads and not the desserts, please), and the dairy aisle (cottage cheese, plain yogurt, eggs, etc). Sure, the middle aisles might have to be visited from time to time for things like legumes, oats, etc. But be on guard, it’s the aisles in the middle (snacks, juices, etc) that can get you into trouble with their pretty packaging and “magically delicious” flavors.
Browse grocery shelves
It’s often the case that we buy the same brands every time, or just pick the market leading brand. This isn’t a wise choice and marketing plays far too big a role in our decision making. Have a look at all of the brands and this means browsing the bottom shelves for some of the better value products. A hefty proportion of us do our shopping at eye level and this can cost us big time!
Don’t miss Sales and Promo Coupons
Supermarkets are always running special promotions and coupons and you can find a great number of deals like this every week; providing you actually look for them. Don’t dismiss them as silly offers or false economies either; check them out in full and take advantage if you can. Take further advantage of deals or offers and freeze what you don’t need. Use your freezer to help you store away all of the hidden value to be found in our supermarkets.
Most of us understand how we need to eat a lot of quality food in order to build muscle and lose body fat…and food can be expensive. The temptation to stuff ourselves with a cheap fast food meal several times a day can be very alluring, especially when they only cost a few dollars at most. However, this is a very daft route to go down and filling up on salty, fatty meals will not help you to build a fitter, stronger body. You need to buy sensibly and your fitter body starts with a trip to the supermarket.
In a 3 video article series, I’m going to reveal to you my best money saving tips and prove that grocery for bodybuilding and fitness doesn’t have to cost you an arm and a leg.
Get a Wholesale Store membership
You know the stores I am talking about: Sams, Costco, BJ’s, etc… Wholesale stores generally offer their products a lot cheaper than traditional grocery or retail stores. The average person can save between one to two hundred dollars a month on groceries by purchasing some of their food at a wholesale store. I personally save a lot by buying my egg whites or frozen fish at Costco.
Buy in bulk
If you’re eating big then why not buy big too. Freezers make it possible to do this and you can keep many foods for quite a long time. Go to your nearest wholesaler and stock up. Buying in bulk like this will reduce the average cost per item and thus save you a lot of money, especially compared to supermarket prices. You only really have to buy fresh fruit and vegetables just before you need them, and even these can be frozen sometimes!
In Part#2, I’m going show you how to shop at your regular grocery store, what to buy and how to save big bucks.
Last week, my good friend and coaching client: Pro Fitness Model Honore Levesque, invited me for breakfast and cooked me one of his favourite recipes: High Protein Peanut Butter Crepes.
I have been coaching Honore for about 3 years now. And he keeps improving year after year.
When I first started working with him, he was pretty much clueless about nutrition. He had been working out for a few years, but just couldn’t see the results he wanted.
You can see from the picture above his transformation, from when I started working with him and introduced him to the benefits of healthy cooking, up to the 2008 Fitness Model World Championships.
Can you notice the difference?
Here is the video of his recipe… and pay attention because you might see an 8-pack in this video!
This recipe his very simple:
Makes 1 Serving
Ingredients
- 8 Egg Whites
- ½ Scoop Vanilla Protein Powder
- Maple extracts
- ¾ cup Oatmeal
- 1 Tbsp Natural Peanut Butter
- Stevia
Directions
Mix all the ingredients together in a blender
Poor the mix in a heated pan
When the first side is cooked, flip the crepe on the other side until cooked
Spread half a tbsp of Peanut Butter on the crepe and roll it
- 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
- 4 cups fresh spinach
- 2 Tbsp of garlic
- 1/4 cup walnuts crushed
- Salt
- Fresh ground black pepper
- Olive oil (not extra virgin)
Directions
1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
2. Rub both sides with olive oil and season well with salt and pepper.
3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
4. Spread roasted garlic paste onto one half on inside of chicken breasts.
5. Sprinkle with crushed walnuts.
6. Place spinach on top of walnuts.
7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
9. Let rest for 15 minutes before slicing.
)
