RECIPE

BOOK
NAKED
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ONTENTS BREAKFAST

3
Breakfast Frittata Veggie “Muffins”

4
Quinoa Bites

5
Turkey Frittata

6
LUNCH

7
Grilled Ginger Lime Tuna

8
Grilled Greek Chicken Kebabs

9
Vietnamese Grilled Chicken Spring Rolls

11
DINNER

12
Almond Crusted Tilapia

13
Cajun Salmon

15
Thai Style Turkey Cabbage Salad

17
Chipotle Turkey Burger

18
SNACKS 20

Chocolate Chip Almond

21

Coconut Bites and Shake

Lemon Poppy Seed Protein Bars
22

Strawberry and Banana Quinoa Muffins

23
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 BREAKFAST FRITTATA VEGGIE “MUFFINS”

3 muffins = • 2 tablespoons extra-virgin olive oil • 6 egg whites

MACROS

INGREDIENTS

• 1 red bell pepper, small dice • ¼ teaspoon dried thyme

• 285 cals
• 3 tablespoons diced red onion • ½ teaspoon salt-free onion and herb seasoning
• 15g fat
• ½ medium zucchini, small dice • 4 ounces fat-free cheddar cheese
• 17g carbs
• ½ medium yellow squash, small dice (to be split between 12 muffins)
• 24g protein
• 6 whole eggs • 1 cup of strawberries, sliced, on the side

STEP 1: Heat olive oil over medium-high heat in a nonstick skillet.

DIRECTIONS

STEP 2: Once oil is hot, add bell peppers, onions, zucchini, and squash. Sauté until the vegetables are soft and have light
brown color. Set aside and allow them to cool.

STEP 3: Meanwhile, whisk together egg whites and whole eggs along with dried thyme and onion and herb seasoning.

STEP 4: Generously spray muffin pan with cooking spray to prevent sticking. Preheat oven to 400 degrees.

STEP 5: Distribute 1½ tablespoons of vegetable mixture into each muffin cup. Then evenly divide fat-free cheddar cheese
between all 12 muffins.

STEP 6: Add egg mixture so that each cup is ¾ full.

STEP 7: Bake in preheated oven for approximately 20 minutes or until tops are light brown and the eggs are cooked through.
Enjoy muffins with strawberries on the side.

Makes 12 muffins
 QUINOA BITES WITH ZUCCHINI,
TOMATO, AND ARUGULA

3 muffins =

MACROS
• 234 cals • 15g fat • 5g carbs • 15g protein

• 2 tablespoons extra-virgin olive oil • ¼ teaspoon ground black pepper

INGREDIENTS

• 2 tablespoons diced red onion • ½ cup diced tomatoes

• ½ teaspoon minced garlic • ¾ cup cooked quinoa
• ½ medium zucchini, small dice • 1 handful of arugula, rinsed
• ¼ teaspoon dried thyme • 6 whole eggs
• ¼ teaspoon dried basil • 6 egg whites

STEP 1: Heat olive oil over medium-high heat in a nonstick skillet.

DIRECTIONS

STEP 2: Once oil is hot add onions, garlic, and zucchini. Add thyme, basil, and black
pepper. Sauté until the vegetables are soft and have a light brown color. Add
diced tomatoes,cooked quinoa, and arugula. Cook until arugula is wilted. Set
aside and allow to cool.

STEP 3: Meanwhile, whisk together egg whites and whole eggs.

STEP 4: Generously spray muffin pan with pan with cooking spray to prevent sticking.
Preheat oven for 400 degrees.

STEP 5: Distribute 1½ tablespoons of vegetable mixture into each muffin cup.

STEP 6: Add egg mixture so that each cup is ¾ full.

STEP 7: Bake in preheated oven for approximately 20 minutes or until tops are light
brown and the eggs are cooked through.

Makes 12 muffins
 TURKEY FRITTATA

• 292 cals • 1 ounce extra-lean ground turkey • 1 tablespoon diced onion

MACROS

INGREDIENTS

• 8g fat • 2/3 cup grated sweet potatoes • 2 small mushrooms, sliced

• 31g carbs • ¼ teaspoon dried oregano • 2 tablespoons shredded mozzarella cheese
• 24g protein • ¼ teaspoon dried basil • 1 whole egg
• Pinch of salt substitute • 1 egg white
• Pinch of ground black pepper • 3 cherry tomatoes, halved
• Pinch of whole fennel seeds • ¼ cup parsley leaves, rinsed

STEP 1: Lightly spray nonfat cooking spray over the grated potatoes and microwave 2 minutes.
DIRECTIONS

STEP 2: Heat a nonstick frying pan over medium-high heat. Spray with cooking spray and crumble in ground turkey. Once turkey
has a slight brown color, add grated sweet potatoes, oregano, basil, salt substitute, black pepper, fennel seeds, diced
onions, and sliced mushrooms.

STEP 3: Cook mixture until vegetables are soft and turkey is fully cooked.

STEP 4: Add eggs. Cover and cook until eggs are cooked through.

STEP 5: Toss halved cherry tomatoes and parsley and place on top.

Makes 1 serving
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 GRILLED GINGER LIME TUNA AND STEAMED VEGETABLE MEDLEY

• 268 cals TUNA

MACROS

INGREDIENTS

• 5g fat • 4 ounces wild tuna • ¼ teaspoon Truvia sweetener

• 22g carbs • ½ tablespoon rice vinegar, unseasoned • Pinch of salt substitute

• 27g protein • ¾ teaspoon salt-free onion and herb seasoning • Pinch of ground black pepper
• 1 tablespoon ginger, minced • 1 lime wedge
• ¼ teaspoon Sriracha sauce

VEGTABLES
• ¾ cup snap peas • 1 ounce chopped asparagus
• 1½ ounces carrots, cut to preference • ½ cup steamed brown rice

TUNA
DIRECTIONS

STEP 1: In a medium mixing bowl, whisk together vinegar, onion and herb seasoning, minced ginger, Sriracha sauce, Truvia
sweetener, salt substitute, ground black pepper, and juice from lime wedge until sweetener is dissolved. Once mixed,
pour over tuna and spread evenly.

STEP 2: Marinate for at least one hour, being sure to rotate after 30 minutes.

STEP 3: Grill to preferred doneness, slice, and serve over rice and vegetables.

VEGTABLES
STEP 1: Steam vegetables and toss together with rice.

Makes 1 serving
 GRILLED GREEK CHICKEN KEBABS
MACROS

• 290 cals • 4g fat • 40g carbs • 25g protein

KEBABS
INGREDIENTS

• 2 ounces marinated chicken breast

MARINADE
• 3 sprigs fresh thyme or pinch of dried • 1 teaspoon salt-free chicken seasoning
• 3 sprigs of fresh tarragon • ½ teaspoon salt substitute
• 1 tablespoon chopped garlic • Black pepper, to taste
• 1 tablespoon chopped yellow onion • ½ cup water
• 2 tablespoons lemon juice

ROASTED POTATOES
• 1 cup red potatoes cut into wedges • Dash of salt substitute
• ¼ teaspoon extra-virgin olive oil • Dash of ground black pepper
• 1 sprig rosemary, chopped fine

YOGURT SAUCE
• 1 tablespoon nonfat plain Greek yogurt • ½ teaspoon fresh lemon juice
• 1 tablespoon cucumber, small dice • Pinch salt substitute
• 4 small mint leaves, chopped • Pinch black pepper
• ½ tablespoon green onion, chopped fine

CAULIFLOWER
• 4 ounces or 1 cup cauliflower “steak” — feel free • ¼ teaspoon salt-free onion and herb seasoning
to use florets already cut • ¼ teaspoon olive oil

Continued on next page

 GRILLED GREEK CHICKEN KEBABS

(cont.)
KEBABS
DIRECTIONS

STEP 1: Use Marinade recipe for chicken and then weigh and skewer chicken. Grill until chicken is cooked though.
Eat potatoes and cauliflower on the side, and drizzle the kebabs and vegetables with the yogurt sauce. The
yogurt sauce can also be used as a dipping sauce.

MARINADE
STEP 1: Place thyme, tarragon, garlic, chopped onion, lemon juice, chicken seasoning, salt substitute, black pepper,
and water in blender and blend until smooth. Marinate chicken in mixture for 2-24 hours.

ROASTED POTATOES
STEP 1: In a small pot, boil the potatoes in water until fork tender but not overcooked. Drain well and toss with
extra-virgin olive oil.

STEP 2: In a skillet over high heat, lightly spray with cooking spray. Add potato wedges and stir frequently. Potatoes
will get light brown in color. When this happens, add chopped rosemary, salt substitute, and ground black
pepper. Stir well and remove from heat.

YOGURT SAUCE
STEP 1: Mix all ingredients in a small bowl and allow to sit for 30 minutes before use. This will help the
flavor develop better.

CAULIFLOWER
STEP 1: In a small skillet, cover cauliflower halfway with water and bring to a simmer. After 3 minutes, flip the
cauliflower and let it simmer another 2 minutes. Remove from water and drain excess water.

STEP 2: In a small skillet, heat olive oil over medium-high heat. Season cauliflower on both sides with onion and herb
seasoning. Brown both sides of cauliflower, approximately 2 minutes on each side.

Makes 1 serving
 VIETNAMESE GRILLED CHICKEN SPRING
ROLLS WITH SWEET GINGER LIME SAUCE
• 300 cals SPRING ROLLS
MACROS

INGREDIENTS

• 8g fat • 3 sheets rice paper wrapper • 3 ounces grilled chicken, cut into long, thin strips
• 14g carbs • 1 cup of cabbage slaw • ¼ cucumber, shredded

• 29g protein • ¼ avocado, sliced • 3 green onions, just the cut-off white stem — leave
• ¼ cup shredded carrots whole Basil and mint leaves (optional)

SAUCE
• ½ cup of lime juice • ½ teaspoon minced ginger
• 1 teaspoon apple cider vinegar • ½ teaspoon minced garlic
• ¼ teaspoon Sriracha chili sauce • Dash of salt substitute
• 1½ tablespoons Truvia • ¼ jalapeno, minced fine (optional)

SPRING ROLLS
DIRECTIONS

STEP 1: All ingredients will be divided between three rolls.

STEP 2: Run rice papers under hot water until they are flexible and soft.

STEP 3: With the rice paper flat on the cutting board, layer cabbage slaw, avocado, carrots, grilled chicken strips, shredded
cucumber, and strip of green onion.

STEP 4: Roll the bottom of the sheet halfway up and cover ingredients.

STEP 5: Roll the left side toward the middle and do the same with the right side.

STEP 6: Ensuring paper is kept tight, roll tightly toward the top.

STEP 7: Repeat for the second and third roll. Top rolls with 1 serving of sauce (below).

SAUCE
STEP 1: 1. In a mixing bowl, whisk all ingredients together until Truvia is dissolved.

Makes 1 serving
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 ALMOND CRUSTED TILAPIA WITH
ASPARAGUS AND CAULIFLOWER MASH

MACROS
• 290 cals • 17.5g fat • 4g carbs • 30g protein

CRUSTED TILAPIA
INGREDIENTS

• ½ teaspoon nonfat plain Greek yogurt • 1 tablespoon Almond Crust (recipe below)
• 4 ounces tilapia filet • ¼ cup water
• ¼ teaspoon salt-free garlic and herb seasoning • ½ cup steamed asparagus

ALMOND CRUST
• 1 cooked tostada, broken into medium pieces • Pinch salt substitute
• ¼ cup sliced raw almonds • Pinch black pepper
• 1 teaspoon smoked paprika

CAULIFLOWER MASH
• ¼ head fresh cauliflower, cut into small, even pieces • Pinch of black pepper
• 1 tablespoon unsweetened almond milk • Pinch of salt substitute
• 1 tablespoon nonfat plain Greek yogurt • Pinch of chopped green onions
• 2 teaspoons olive oil
• Pinch of granulated garlic

GREEK YOGURT TARTAR SAUCE

• ¼ cup nonfat plain Greek yogurt • ¼ teaspoon apple cider vinegar
• ¼ cup cucumber, diced fine • Pinch black pepper
• 1 tablespoon red onion, diced fine • Pinch garlic powder
• ½ teaspoon fresh lemon juice • Pinch paprika
• 1 teaspoon yellow mustard • Pinch Truvia sweetener

Continued on next page

 ALMOND CRUSTED TILAPIA WITH
ASPARAGUS AND CAULIFLOWER MASH

(cont.)
CRUSTED TILAPIA
DIRECTIONS

STEP 1: Lightly spray nonfat cooking spray over the grated potatoes and microwave 2 minutes.

STEP 2: Heat a nonstick frying pan over medium-high heat. Spray with cooking spray and crumble in
ground turkey. Once turkey has a slight brown color, add grated sweet potatoes, oregano,
basil, salt substitute, black pepper, fennel seeds, diced onions, and sliced mushrooms.

STEP 3: Cook mixture until vegetables are soft and turkey is fully cooked.

STEP 4: Add eggs. Cover and cook until eggs are cooked through.

STEP 5: Toss halved cherry tomatoes and parsley and place on top.

ALMOND CRUST
STEP 1: Place all ingredients in a blender and blend until chopped fine.

CAULIFLOWER MASH
STEP 1: In a small pot, cover the cauliflower with water and bring to a boil. Cook for about 6 minutes or
until it is fork tender.

STEP 2: Drain the cauliflower very well and shake off excess water.

STEP 3: Transfer the cooked cauliflower to a blender, food processor, or a mixing bowl with a
hand masher. Add almond milk, yogurt, olive oil, garlic, pepper, salt substitute, and chopped
green onions and mash well.

GREEK YOGURT TARTAR SAUCE

STEP 1: In a mixing bowl, mix all ingredients until evenly incorporated.

Makes 2 servings
 CAJUN SALMON WITH CABBAGE
SALAD AND STEAMED BROCCOLI
MACROS

• 279 cals • 19g fat • 4g carbs • 26g protein

CAJUN SALMON
INGREDIENTS

• ¼ teaspoon black pepper • ¼ teaspoon garlic powder • 4 ounces wild caught salmon
• ¼ teaspoon ground mustard powder • ¼ teaspoon onion powder • Pinch cayenne pepper
• ¼ teaspoon ground cumin • ¼ teaspoon salt-free onion • 1 cup steamed broccoli
• ¼ teaspoon smoked paprika and herb seasoning

CABBAGE SLAW
• 1 cup shredded green and red cabbage • ¼ teaspoon Truvia sweetener • Pinch of salt substitute
• 1 ounce shredded carrots • 2 teaspoons extra-virgin olive oil • 1 tablespoon Pumpkin Seed Granola
• 1 tablespoon parsley, rinsed and chopped • Pinch of pepper (recipe below)

PUMPKIN SEED GRANOLA

• 1 teaspoon extra-virgin coconut oil • ½ teaspoon Truvia sweetener • Pinch of ground nutmeg
• ¼ cup slivered almonds, raw and unsalted • ¼ teaspoon ground cinnamon • Pinch of salt substitute
• ¼ cup raw, unsalted pumpkin seeds or pumpkin pie spice

Continued on next page

 CAJUN SALMON WITH CABBAGE
SALAD AND STEAMED BROCCOLI

(cont.)
CAJUN SALMON
DIRECTIONS

STEP 1: In a small bowl, mix pepper, mustard, cumin, paprika, garlic powder, onion powder, cayenne pepper, and onion
and herb seasoning.

STEP 2: Rub salmon generously with spices rub and let marinate for an hour before cooking.

STEP 3: Heat grill to medium heat. Lightly spray salmon with cooking spray, place on a piece of foil, and grill 5 minutes on
each side. Let cool for about 5 minutes before serving. This will help keep it juicy.

STEP 4: Serve with steamed broccoli and cabbage slaw.

CABBAGE SLAW
STEP 1: In a mixing bowl, toss the cabbage with carrots, parsley, Truvia, olive oil, pepper, salt substitute, and granola.
Toss well and allow to marinate for 30 minutes before serving.

PUMPKIN SEED GRANOLA

STEP 1: Heat coconut oil in nonstick skillet over medium heat.

STEP 2: Toss the almonds and pumpkin seeds in coconut oil and stir to avoid burning.

STEP 3: Add Truvia, cinnamon, nutmeg, and salt substitute, mix.

Makes 1 serving, with leftover granola

 THAI STYLE TURKEY CABBAGE SALAD
• 278 cals TURKEY
MACROS

INGREDIENTS
• 23g fat • 2 teaspoons coconut oil • ¼ teaspoon jalapeno, stems

• 3g carbs • 3 ounces lean ground turkey and seeds removed, minced

• 1 teaspoon garlic, minced • 1 tablespoon rice vinegar, unseasoned
• 21g protein
• 1 tablespoon shallots, minced • 1 tablespoon lime juice
• ¼ teaspoon salt substitute • 1 teaspoon Sriracha paste
• ¼ teaspoon black pepper

CABBAGE
• 2 teaspoons extra-virgin olive oil • Pinch of dried thyme
• 3 ounces yellow squash, ½-inch dice • Pinch of red pepper flakes
• 3 ounces zucchini, ½-inch dice • Pinch of black pepper

TURKEY
DIRECTIONS

STEP 1: In a nonstick skillet over high heat, melt the coconut oil and add turkey. Stir the turkey making sure to break it up as you go.

STEP 2: Add the garlic, shallots, salt substitute, black pepper, jalapenos, vinegar, lime juice, and Sriracha paste.

STEP 3: Cook the turkey until it is cooked through all the way.

CABBAGE
STEP 1: In a skillet over high heat, heat olive oil. Add squash and zucchini and stir immediately. Keep stirring until vegetables have a light
brown color and are fork tender. Add seasonings and remove from heat.

Makes 1 serving
 CHIPOTLE TURKEY BURGER
MACROS

• 251 cals • 10g fat • 6g carbs • 29g protein

TURKEY BURGERS
INGREDIENTS

• 3 ounces extra-lean ground turkey • 1 small handful of arugula or

• Pinch of salt-free southwest seasoning your preferred lettuce
• Pinch of black pepper • ¼ avocado, sliced
• Pinch of dried thyme • 1 cup steamed broccoli
• Pinch of granulated garlic • 2 sliced tomatoes or cherry
• Pinch of chili powder tomatoes cut halved
• Pinch of salt substitute
• 1 tablespoon red onion, small dice

HOUSE PICKLES
• ¼ sliced cucumber • ¼ teaspoon Truvia sweetener
• 2 ounces Ginger Lime Sauce (recipe below) • ¼ teaspoon turmeric powder

GINGER LIME SAUCE

• ½ tablespoon rice vinegar, unseasoned • ¼ teaspoon Truvia sweetener
• ¾ teaspoon salt-free onion and herb seasoning • Pinch of salt substitute
• 1 tablespoon ginger, minced • Pinch of ground black pepper
• ¼ teaspoon Sriracha sauce • 1 lime wedge

Continued on next page

 CHIPOTLE TURKEY BURGER

(cont.)
TURKEY BURGERS
DIRECTIONS

STEP 1: In a small bowl, mix the ground turkey, southwest seasoning, black pepper,
thyme, garlic, chili powder, salt substitute, and red onion until evenly distributed.
Make a patty and lightly spray the grill with nonstick cooking spray, then cook on
preheated grill until internal temperature reaches 165 degrees. Serve on top of
arugula, top with avocado and serve with steamed broccoli, sliced tomatoes, and
House Pickles (below).

HOUSE PICKLES
STEP 1: Slice cucumbers as thinly as possible.

STEP 2: Mix together Ginger Lime Sauce with Truvia and turmeric.

STEP 3: Toss cucumbers with sauce and refrigerate for at least 24 hours.

GINGER LIME SAUCE

STEP 1: In a medium mixing bowl, whisk together vinegar, onion and herb seasoning,
minced ginger, Sriracha sauce, Truvia sweetener, salt substitute, ground black
pepper, and juice from lime wedge until sweetener is dissolved.

Makes 1 serving
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 CHOCOLATE CHIP ALMOND
COCONUT BITES AND SHAKE

1 bite and BITES

MACROS

INGREDIENTS

protein • ½ cup oats • 2 tablespoons flax seeds

shake • 1/3 cup shredded and toasted • 1 tablespoon dark chocolate chips

• 280 cals coconut, unsweetened • ½ tablespoon coconut oil

• 16g fat • ¼ cup almond butter, with no salt • ½ tablespoon nonfat plain Greek yogurt

• 12g carbs
• 24g protein
SHAKE
• 1 cup of unsweetened almond milk • ¾ scoop low carb whey protein powder -
• (Optimum Nutrition - Hydrowhey)
•

BITES
DIRECTIONS

STEP 1: In a mixing bowl, combine all ingredients until they are evenly distributed. Roll into 1ounce balls; makes 6 bites.
Store in the fridge or freezer in an airtight container.

SHAKE
STEP 1: In a blender, mix all ingredients on low until fully blended.
 LEMON POPPY SEED
PROTEIN BARS

4 bars =

MACROS
• 245 cals • 4g fat • 27g carbs • 27g protein

• ¾ cup oat flour (this can be made • 4 egg whites

INGREDIENTS

by blending 1 cup of oats in a food • 1 cup unsweetened applesauce

processor) • 2 tablespoons nonfat plain Greek yogurt
• 3 scoops vanilla protein powder • ¼ cup lemon juice
• ½ teaspoon baking soda • 1½ tablespoons lemon zest
• 2 teaspoons poppy seeds • 2 teaspoons vanilla extract

STEP 1: Preheat the oven to 350 degrees. Prepare a 9 x 9-inch tin with cooking
DIRECTIONS

spray. In a small bowl, mix the oat flour, protein powder, baking soda, and
poppy seeds.

STEP 2: In a separate bowl, mix together the egg whites, applesauce, yogurt, lemon
juice, lemon zest, and vanilla extract.

STEP 3: Slowly add the dry ingredients to the wet ingredients and stir until everything
is fully incorporated.

STEP 4: Pour mixture into sprayed pan and bake for about 30 minutes or until a
toothpick comes out clean and the sides are light brown.

STEP 5: Remove and allow to cool completely before cutting.

Makes 12 evenly cut bars

 STRAWBERRY AND BANANA QUINOA MUFFINS

2 muffins= • 1 cup white whole wheat flour • 1 tablespoon Truvia sweetener

MACROS

INGREDIENTS
• 260 cals • 1 teaspoon baking powder • 2 tablespoons coconut oil, melted
• ½ teaspoon salt • 2 medium bananas, mashed
• 8g fat
• 2 scoops vanilla protein powder • 1 cup chopped strawberries
• 33g carbs
• 2 large eggs, beaten • 1 cup cooked quinoa
• 16g protein • 1 teaspoon vanilla extract

TURKEY
DIRECTIONS

STEP 1: Preheat the oven to 375 degrees. Prepare muffin or cupcake tins with cooking spray. In a small bowl, mix the flour, baking powder,
salt substitute, and protein powder.

STEP 2: In a separate bowl, mix together eggs, vanilla, Truvia, and coconut oil.

STEP 3: Slowly add the dry ingredients to the wet ingredients and stir until everything is fully incorporated.

STEP 4: Fold in mashed bananas, strawberries, and cooked quinoa. Stir until evenly distributed.

STEP 5: Divide the batter between 12 muffin cups. Bake for about 25–30 minutes or until toothpick comes out clean when tested.

Makes 12 muffins
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