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fat loss

fast!

I M M E D I AT E K I C K - S TA R T T O F L E X I B L E
D I E T I N G & I N T E R M I T T E N T FA S T I N G

learn




3 Different Intermittent Fasting Protocols


How to Calculate your Calories and Macronutrients for Fat Loss
What to Consume During Your Fast and Feast
How to Approach Flexible Dieting and Discretionary Calories
45 Nutrient-Dense Recipes

The Essential Companion


to Fat Loss Fast 2 and 3

BY DR. SARA SOLOMON


DrSaraSolomon.com Inc.
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Table of Contents

2nd edition

5. Disclaimer
6. About the Author
7. Note from the Author
8. Preface
13. Flexible Dieting
28. Intermittent Fasting
35. Feasting Guide: How to Break Your Fast!
37. A Sample of My Daily Calories, Macros and Food

44. Bonus Chapter: What to Consume During Your Fast


45. BCAAs (Branched Chain Amino Acids)
46. Tea Options
For Moments of Weakness: Zero Calorie Meals
- 48. Grape Popsicle
- 49. Cherry Slushie
- 50. Tomato Risotto

51. Grocery List and Grocery Store


The Recipes:

1. High Protein, Higher Carb, Lower Fat Recipes

54. Apple Pie Oatmeal


55. Blueberry Muffin Milk Shake
58. Cheese Omelette and Grapefruit
59. Blueberry Pancake
61. Protein Shake or Quest Bar with Fruit
63. Eggs and Apple Stacks
66. Chicken and Bean Sprout Wrap with Grapefruit
67. Turkey Asparagus Roll-Ups with Sweet Potato Fries
70. Shepherds Pie (Sweet Potato and Extra Lean Ground Chicken)
71. Shrimp and Vegetable Quinoa
74. Tilapia Rice Pilaf
75. Grilled Shrimp and Vegetable Quinoa
78. Bison Mushroom Onion Burgers
79. Chicken Fried Rice
82. Salmon Rice Pilaf (moderate fat)

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2. High Protein, Lower Carb, Lower Fat Recipes


84. Chicken and Mushrooms
85. Key Lime Cheesecake Protein Shake
88. Tilapia Sliders
89. Cheesy Chicken and Broccoli on Miracle Noodles
92. Grilled Chicken with Sugar Snap Peas and Cheesy Baked
Tomato
93. Chocolate Miracle Rice Protein Pudding
96. Grilled Chicken Salad
97. Baked Pepper Stuffed with Chicken
100. Citrus Tilapia
101. Chicken Burgers
104. Low-Carb Pizza
105. Chicken Noodle Soup

3. High Protein, Lower Carb, Higher Fat Recipes:


108. Mac n Cheese
109. Celery Pasta with Scallops (Pseudo Linguini)
112. Chocolate-Dipped Strawberries
113. Orange Creamsicle and Pistachios
116. Chicken and Avocado Wraps
117. Chocolate Peanut Butter Protein Pudding
120. Peanut Butter and Crackers with Cucumber
121. Chocolate Coconut Fudgesicle
124. Chocolate Avocado Protein Pudding
125. Smoked Salmon on Crispbread

4. The NEW Recipes:


128. P28 Bagel with Smoked Salmon and Cottage Cheese
129. Chicken-RisottoStuffed Artichokes
132. Chocolate Peanut Butter Banana Mug Cake
133. Mushroom Chicken Alfredo on a bed of Zucchini Noodles
136. Toasted Tuna Salad Sandwich

137. Conclusion
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Disclaimer
This e-Book offers health, fitness, and nutrition related information, but is designed for
informational purposes only.
Dr.SaraSolomon.com Inc. is not a medical or scientific organization. Dr. Solomon does
not provide medical advice, diagnosis, or instruction. The information contained in Dr.
Sara Solomons e-Books, social media sites and website (www.drsarasolomon.com) is
provided as an information resource only, and is not to be used or relied on for any
medical, diagnostic or treatment purposes. This information is not intended to be patient
education, does not create any patient-physician relationship, and should not be used
as a substitute for professional consultation, evaluation, diagnosis and/or treatment.
You should consult your physician before beginning any weight-loss or fitness regimen,
or for guidance about a specific medical condition. Dr. Solomon expressly disclaims
responsibility, and shall have no liability, for any damages, loss, injury, illness, pain,
excessive discomfort, death, or liability whatsoever suffered as a result of your reliance on
the information contained in this e-Book. The e-Book is intended for use only by healthy
adult individuals. The e-Book is not intended for and should not be used by minors,
women who are pregnant or breastfeeding, individuals with an active medical diagnosis
of anorexia or bulimia nervosa, or individuals with any type of physical condition. Such
individuals are specifically warned to seek professional medical advice prior to initiating
any form of weight-loss, exercise or diet regimen.
Do NOT do Intermittent Fasting if....
Intermittent fasting is not for type 1 diabetics and diabetics on insulin, pregnant or
breast feeding women, epileptics, children, people recovering from surgery, people who
are feeling unwell or suffering from a fever, people with a history of eating disorders

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or people who suffer from diagnosed hypoglycemia. Always consult with your medical
doctor before commencing fasting (especially if you have any medical conditions or are
taking prescribed medications. Note that Warfarin may increase your INR so talk to your
doctor) to ensure you are a suitable candidate.

About the Author


Dr. Sara Solomon is a writer and spokesmodel for Bodybuilding.com (the most visited
bodybuilding and fitness website in the world) and BSN Supplements. Dr. Solomon
is a practicing dentist (DMD) in Toronto, Canada, and holds a Bachelor in Science in
Physiotherapy. This certified personal trainer, spinning instructor, professional fitness
model and cover girl is known around the world for her jump rope skills and her Dr. Sara
Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes.
Dr. Solomon, a former Oxygen Magazine Weight Loss Success Story, competed 9 times
and overcame metabolic damage. Sara knows firsthand the challenges of juggling
a busy schedule with a healthy lifestyle, which is why her blog focuses on endurable,
maintainable, time-saving and metabolism-boosting approaches for fat loss. If you
want to take the hell out of healthy, then visit DrSaraSolomon.com for her high intensity
workouts, intermittent fasting and flexible dieting practices, clean cheat recipes and
Bodybuilding.com and BSN giveaways!
Stay Motivated. Follow me on
Website
BodySpace
FaceBook

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Twitter
YouTube
Instagram

Download my FREE MOBILE App to access my recipes, workouts, giveaways, coupon


codes and more!
Join my exclusive Fasting Group on Facebook!
Join my FREE 50 Day Home Workout Challenge!
Also Recommended
Intermittent Fasting Tutorials
The OMG Quest Nutrition Desserts Recipe e-Book
Eat it All! 20 Best Pumpkin Protein Desserts
Fat Loss Fast 1 and 2

note from the Author


Fat Loss Fast 1 is a brief primer on how to approach your diet when intermittent
fasting for fat loss. It is a practical guide designed to get you fasting and flexible dieting
immediately. Please note that Fat Loss Fast 1, 2 and 3 are 3 different e-Books, each
containing different material. In a nutshell, Fat Loss Fast 1 is the practical e-Book, Fat
Loss Fast 2 is the theoretical e-Book, and Fat Loss Fast 3 is the Lite Day recipe e-Book
for alternate-day fasters.

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Preface
When I released my first Healthy Recipes e-Book in 2012, I was CLUELESS about fat loss. I
was keeping a dark secret from everyone: I was 20 pounds overweight and couldnt lose
fat despite eating in caloric deficit and spending 2 to 3 hours in the gym daily!
For four years of my life, I regretfully practiced and preached broscience. With this
hellacious approach, I was never able to maintain my weight. I had to resort to extreme
measures to drop fat for my competitions and photo shoots. The remainder of the time,
I stayed in hiding for fear of losing credibility because of the hideous fat I was gaining.

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The before photo was taken in the spring of 2012. I was hungry all the time, eating
6 micro meals every 2 to 3 hours. I was also exercising 2 to 3 hours a day. I gained a
tremendous amount of fat, ironically following the protocol that was being prescribed
to me to lose fat.
The after photo was taken in the fall of 2013. I have been practicing intermittent fasting
and short duration high intensity training since August 2012. And as you can see, Im
having no issues staying lean. Im never hungry and I only exercise 2030 minutes a day.
Every day is an after photo for me!

Thanks to all of the dieting and training mistakes I made in the past, Ive finally established
an approach (based on RESEARCH, NOT BROSCIENCE!) that promotes health (including
mental health) and provides results 365 days a year.
Not only should a diet generate results, it must also:
Be maintainable 365 days a year
Be endurable (enjoyable and nonrestrictive)
Cause no physiological, metabolic, endocrinal or psychological harm
Not be all-consuming

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Having tried nearly every diet under the sun, the only one that has been able to meet all
the aforementioned criteria for me is intermittent fasting combined with high intensity
resistance training. Why? Because its timesaving, easy and never makes me feel hungry,
deprived or tortured.
Every other weight-loss program caused me to gain weight because I couldnt maintain
the strictness of the regime. These strict programs caused my metabolic rate to slow
down, which made it extremely challenging to lose fat and extremely easy to gain fat!
Intermittent fasting is the only dietary protocol that has enabled me to maintain low
body fat with ease. I can eat big portions, enjoy discretionary calories and feel satisfied!
Think about it: if there were actually a diet available on the market that worked 365 days
a year, would there be a need for thousands of diet books, workout DVDs and celebrityendorsed infomercials all promising the same thing? NO! You cannot force your body to
lose fat with excessive exercise, 90-day challenges, juicing fasts, miracle pills or restrictive
diets. By engaging in these short-lived practices, you are actually turning your body into
an even more advanced fat-storing machine than before! Congratulations! Your shortlived fat-loss attempts are the reason why you are getting fatter!
KEY POINT: Unless you can follow the diet for the rest of your life, then the diet will
fail you.
W H AT I S I N T E R M I T T E N T FA S T I N G ?

Intermittent fasting (IF) is not a diet. You still eat your normal amount of food, you just
eat it in a smaller time frame, referred to as your eating window. It is simply a plan telling
you when you can eat and when you cannot eat. Since you spend more time fasting
than you do eating, it gives your body a chance to tap into its stored fat for fuel.
When I was eating 6 small meals a day of 150250 calories each every 23 hours, I was
always hungry, cranky and cheating on my diet. I never shed any fat because my body

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was never burning my stored fat for fuel.


Think about it: I never gave my body a chance to burn my stored fat for fuel because
I was constantly stuffing my face from 6 a.m. until midnight, which meant I was only
burning the food I was shoveling into my face! And because I was always hungry, I would
snack in between meals, which made me even fatter (because my insulin levels were
chronically elevated).
Intermittent fasting is a great strategy for people who always feel hungry following the
6-meal-a-day plan. Why? Because you will feel more full by trying to cram in all your
calories during a 4 or 8 hour feeding window, rather than spreading them out over 17
waking hours. For example, if you are on a 1500-calorie a day diet and you eat 3 meals
during your 8-hour window, this means you get to eat bigger portions (~500 calories) at
each meal (promoting satiety and preventing dietary indiscretions). But if you eat those
1500 calories all day long as six 250-calorie meals, you will never achieve satiety. These
small meals will tease you, leaving you hungrier than a hostage in a holdup situation.
There are many different IF protocols you can follow. I teach you how to implement
numerous IF protocols in Fat Loss Fast 1 (my practical e-Book). In Fat Loss Fast 2 (my
theory e-Book), I teach you the science supporting many IF protocols and I explain why
intermittent fasting is beneficial for your health and lean muscle gains. Fat Loss Fast 3
(my recipe e-Book) exclusively addresses techniques to ensure you succeed at alternateday fasting. Each e-Book will point you in the direction you need to move forward with your
goals. Its inevitable you will have questions, and each e-Book contains content that is not
in the others. So, that being said, its highly beneficial to read the entire series to ensure your
journey towards your goals is logical, effective and enjoyable.

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W H Y I N T E R M I T T E N T FA S T I N G W O R K S F O R M E :

I AM NOT HUNGRY!
I HAVE HOURS OF EXTRA FREE TIME NOW.
I walk around with an 8-pack 365 days a year.
I can eat in restaurants.
I can eat more calories.
My portions make me feel full. I like feeling full. Full = happy.
I can eat foods that were previously demonized on my former 6 meal a day regime.
I can eat freshly made food.
I barely spend time in the kitchen cooking anymore.
My mood is much better too. Im still a bitch, but now I can control when I want to be
a bitch.

W H AT I S F L E X I B L E D I E T I N G ?

Flexible Dieting is also referred to as If It Fits Your Macros (IIFYM). The IIFYM approach
to diet allows for greater flexibility with your food selection because your focus is on the
nutrients rather than the food source.
L E T S B E H O N E S T:

Our appetites exceed our caloric requirements. No diet will work unless it can overcome
our tendency to eat whenever food is available. The diet has to achieve this 365 days a
year without causing deprivation
Intermittent fasting works beautifully for people like you and me who eat everything
we cook or buy, and then feel guilty for bingeing. The reality is that your appetite is
too powerful and will eventually destroy your conscious effort to control your eating.
With intermittent fasting, you can achieve satiety when you eat. I will teach you how to
approach flexible dieting so you dont have to demonize food or follow a meal plan ever

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again. With this approach, food = pleasure, but now we are in control of food.
This e-Book will teach you how to manipulate your natural instincts to overeat in a way
that doesnt sabotage your health, physique or sanity.

Flexible Dieting
CHILL OUT! This is not a diet! I am going to teach you how to fuel yourself AND enjoy
food! You should enjoy food!
Just say NO to Meal Plans!
Paying somebody to write you a meal plan is the equivalent of paying somebody
to give you an eating disorder
From my own personal experience, I can tell you I FAILED MISERABLY following other
peoples meal plans.
The problem with meal plans is that you are forced to demonize all foods that are not
on the plan, which leads to an extremely unhealthy relationship with food. For example,
if I didnt eat exactly what was outlined in my meal plan, I felt like a failure. Then I would
throw in the towel and eat wrong foods (i.e., foods that were not on the plan) for the
rest of the day.
For me, the outcome of following meal plans was extreme hunger, weight gain, nutrient
deficiencies, loss of money, and orthorexia nervosa (food obsession).
Let me quote Margaret Mead: Its easier to change a mans religion than to change his
diet. Shes right. You dont need a meal plan, because it wont work in the long haul. In my

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Concept #1
C A LO R I E S A N D M A C R O S

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opinion, a meal plan is nothing more than an eating disorder typed up onto an 8.5 x 11
piece of paper. The reality is that your appetite is too powerful and will eventually destroy
your conscious effort to control your eating.
What you do need is to understand how the food you ingest on a daily basis impacts
your body. Once you understand that, then you will be able to use your brain to establish
what to eat 365 days a year. So stop being a slave to fad diets and expert meal plans.
Keep reading because Im going to teach you how to approach flexible dieting. Then I
will provide you with an example of a typical day in my feasting life. This will help you
understand how to implement my regime with ease.
CO N C E P T #1: C A LO R I E S A N D M A C R O S

You cant get away with excessive calorie intake just because youre doing Intermittent
Fasting (IF). Calories count, regardless of the dietary protocol. So quit telling me you do
IF and eat healthy calories but stopped losing fat. Eating healthy calories doesnt mean
you can eat in caloric surplus and not gain weight. COUNT YOUR CALORIES!
How to calculate your calories and macronutrients:
If only it were that simple to calculate this magic number. The reality is that there is a
tremendous amount of individual variation because there are many factors that need
to be considered, such as your activity level, gender, training regime, insulin sensitivity,
age, weight, height, body fat, etc.
So lets calculate a ballpark for your daily calories for achieving fat loss. Remember,
everyone is different, and this is just a guide. You will have to experiment to establish
what works for your body. Yesyou will have to be Nancy Drew and investigate how
your body responds to x amount of calories. Then you adjust accordingly. The same is
true for macros. Continue reading to learn how to approach your macros with ease.

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Calculate your resting metabolic rate (RMR). This is also referred to as your Basal
Metabolic Rate (BMR):
-- The Harris-Benedict Equation:
RMR for men = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) (6.8 x age)
RMR for women = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) (4.7 x age).
E.g., for a 56, 35-year-old female who weighs 128 lbs = 1368 for RMR.
To establish your total daily calorie needs (ie. your maintenance level calories): multiply
your RMR value by an activity multiplier (which also takes into consideration your
subconscious movement, known as NEAT: Non-Exercise Activity Thermogensis). This
activity multiplier will be different for everyone. Im probably on the low end of the
range at 1.2 because my workouts are only 20 to 30 minutes long and I have a sedentary
job (ie. Im a writer). But my fidgety sister, who has the best NEAT Ive ever seen, would
have a much higher activity factor.
Activity Factors:
-- If you are sedentary (little or no exercise): BMR x 1.2
-- If you are lightly active (easy exercise/sports 1-3 days/week): BMR x 1.375
-- If you are moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
-- If you are very active (hard exercise/sports 6-7 days a week): BMR x 1.725
-- If you are extremely active (very hard exercise/sports and physical job): BMR x 1.9
So, for my example 1368 x 1.2 = 1642. This would be the maintenance level calories
(also known as the Total Daily Energy Expenditure).
-- Because there is tremendous individual variation, there is a standard deviation of
14% above and below the number of calories determined by the Harris-Benedict
equation. So, for my example above using 1642, the actual number of calories could
be anywhere from to 1412 to 1872.
(Reference: Harris JA, Benedict FG. A biometric study of human basal metabolism. Proc

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Natl Acad Sci USA 1918;4(12):370-3).


If your goal is fat loss, then you want to be losing 0.5 to 1% of your bodyweight per
week (~1 to 2 lbs per week). We know that 1 pound of fat represents 3500 calories. So
if you drop 500 calories per day, you will drop 1 pound of fat per week.
-- E.g., 1642 calories 500 = 1142
-- BUT WAIT! You must never drop your calories below 1200 (unless you want to become
the next victim of metabolic damage). So the 500-calorie deficit does not have to
come entirely from dieting. It can also come from exercising.
-- So compromise: train for 250 calories and cut 250 calories from your diet, so the
female in the example will be able to eat 1392 calories per day.
Now we will calculate a ballpark for your macronutrient intake. This is the protocol that
I follow for fat loss:
Macronutrient School:
-- Protein has 4 calories/gram
-- Carbs have 4 calories/gram
-- Fat has 9 calories/gram
Yeah! Thats why you need to stop eating so many nuts! Id rather you eat a big handful of
strawberries than a big handful of nuts! One cup of strawberries is 46 calories; whereas,
one cup of almonds is 811 calories. So stop demonizing fruit and stop believing you
can eat fat to burn fat. You cant eat anything that will make you burn fat thats an
oxymoron being propagated by broscientists. The moment you consume calories, you
turn off fat oxidation in your body. If you want to burn fat, then stop eating all the
time! Engage in fasting so you can give your body a chance to spend time in pure fat
oxidation mode!
PROTEIN: When dieting, we want to increase our protein intake to protect against
muscle loss. Its recommended to eat between 1 and 1.4 grams of protein per pound of
body weight (females can get away with less, 1.1 to 1.2). Note that its also imperative

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that you are strength training during periods of caloric deficit to prevent muscle loss.
For this example, Im going to select 1.2 grams of protein per pound of body weight.
-- 128 lbs x 1.2 grams = 153.6 grams of protein/day
-- That would be 153.6 grams x 4 calories/gram = 614.4 calories of protein/day. This is
614.4/1392 = 44% of your daily calories.
FAT: Between 1525% of your daily calories. For this example, Im going to select 20%
of my daily calories as fat
-- 0.20 x 1392 calories = 278.4 calories
-- 278.4 calories divided by 9 calories/gram = 31 grams fat
CARBS: Whatever is remaining.
-- We already know protein and fat account for 20% + 43.5% = 63.5% of our total daily
calories.
-- So 100% 63.5% = 36.5% of out calories that should be coming from carbs.
-- 0.365 x 1392 calories = 508 calories
-- 508 calories divided by 4 calories/gram = 127 grams of carbs
So for my fat loss example: 1392 calories are to be consumed daily, provided 250 calories
are burned through exercise. Of these 1392 calories, 153.6 g are protein, 31 g are fat and
127 g are carbs.
(Reference) Eric Helms of 3D Muscle Journey
***NOTES: Since you will be losing weight, you must do the above calculations with your
new numbers on a routine basis! These numbers are not static! They change as your
body changes! You dont need to change your macros and calories if you are still losing
weight. Only change your macros and calories if you STOP losing weight.
Congratulations. You just calculated your macros and calories. But let me ask you this
question: are these values different than what you were consuming before you bought

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the book? If so, do not suddenly jump to the new calculated numbers. If you suddenly
increase your calories, carbs, etc to these new levels, you will gain fat! You must slowly
increase your calories, carbs, etc each week, which I explain how to do in my tutorials.
By the same token, do not severely cut your calories and carbs either. It goes both ways.
Recommended Foods to Help You Meet Your Macronutrient Goals:
1. Lean Protein: white fish, chicken breast, salmon, turkey breast, egg whites, eggs,
whey protein, casein protein, non-fat Greek yogurt, low-fat cottage cheese, lean beef,
bison, soy, etc.
a. Protein helps promote satiety
b. Eat protein at every meal
2. Healthy Fats: extra virgin olive oil, flax oil, almonds, walnuts, ground flaxseed, avocado,
all-natural peanut butter, almond butter, extra virgin coconut oil, etc.
3. Complex Carbs: lots of vegetables like asparagus, broccoli, bok choy, collard greens,
Brussels sprouts, celery, bell peppers, green beans, spinach, kale, tomatoes, mushrooms,
eggplant, zucchini, tomatoes, etc.
-- I include veggies in every meal. Do not demonize veggies!
-- Veggies are an ideal food because they apply Barbara Rolls Principle of Volumetrics:
Eating low-calorie foods (e.g., vegetables) makes you feel full and thereby aids in
weight loss.
Since these foods are high in fibre and water, you can eat generous portions without
feeling deprived or hungry. So go ahead and eat your vegetables!
Its relatively easy to adhere to a volumetrics diet over the long haul because you will
never feel deprived.
Dont avoid carbs. Slow-digesting carbs are your friend. Examples include P28 Bread/
Bagels/Flat bread, Ezekiel bread, rolled oats, quinoa, brown rice, low glycemic index
fruit (blueberries, strawberries, cherries, apples, grapefruit, raspberries, pears, oranges,
etc), pumpkin, sweet potatoes, etc.

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IMPORTANT: On days when you consume a higher quantity of the above-mentioned


carbs, ensure you lower your fat intake. By the same token, on days when you consume
less of the above-mentioned carbs, you can increase your fat intake. If both your fats
and carbs are high, you will have a hard time losing body fat.
You can increase your carb intake on days when you train big muscle
groups (i.e., leg or full body workouts). Have low carb days on rest days.
Dont put yourself on a confusing carb cycling program! It will be hard to
remember from day to day how many carbs you are supposed to eat. Just
use your brain and select your carb intake according to your activity level.
Minimize sugar consumption. When I say sugar, Im referring to refined, extrinsic sugars,
not naturally occurring sugars within whole foods like fresh fruit and sweet potatoes.
When you do consume a sugary treat, ensure you also have your recommended daily
fibre intake. The fibre will counteract some of the sugars insulin-spiking impact. The
problem with high sugar diets is that they are low in fibre. And lets not ignore the
glaringly obvious: excess sugar consumption is linked to obesity, type II diabetes, tooth
decay and other obesity-related illnesses AND it can cause nutrient deficiencies if
sugar-laden food is being consumed at every meal instead of nutrient-dense clean
food.
Always meet your recommended daily fibre intake. This is easy to do if you eat clean
food (like veggies and fruits) because they typically contain a lot of fibre. Examples of
clean foods are listed below. If you do this, then you will be able to have more freedom
with your diet. Why? Because insoluble fibre reduces the absorption of sugar and starch,
which lessens the glucose-insulin spikes in the bloodstream.
(Reference: Johnson James MD. The Alternate-Day Diet. New York: Perigee. 2008)
Dont exceed the recommended intake of fibreotherwise you run the risk of bloating

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and malabsorption of nutrients.


What is the daily recommended fibre intake? Women need 25 grams per day and men
should get 38 grams per day, according to an Institute of Medicine formula based
on getting 14 grams of fibre for every 1,000 calories*. This is a guide I extracted from
WebMD. This is merely a recommendation. Dr. Layne Norton recommends at least 20
grams of fibre per day. From a bodybuilding perspective, he states between 40 and 60
grams of daily fibre intake is acceptable. He is not a fan of greater than 60g/day of fibre
(because of bloating and malabsorption issues).
Key Point: Fiber helps keep insulin in balance. It also prevents constipation, reduces
cholesterol and protects against cancer. (Reference Hofmekler, Ori. The Warrior Diet
2nd ed. Blue Snake Books. Berkley California. 2003)

CO N C E P T #2: F L E X I B L E D I E T I N G :

The IIFYM approach to diet allows for greater flexibility with your food selection because
your focus is on the nutrients rather than the food source.
Do not make the mistake of trying to fit in as much junk food as possible into your diet.
Your number one priority is to meet your nutritional needs!
Enduring 4 agonizing years of restrictive meal plans (where I was only permitted
chicken, fish, egg whites, vegetables, flaxseed and oats) I ended up developing many
micronutrient deficiencies. I wasnt even allowed to eat fruit!
By the same token, if you approach the IIFYM diet incorrectly, you will also develop
micronutrient deficiencies. This is why I urge you to go for a bowl of nutrient-dense
strawberries rather than sugary treats such as Pop-Tarts! Obviously one Pop-Tart wont
lead to a micronutrient deficiency, provided the remainder of your daily diet consists of
nutrient-dense foods. BUT if you try to squeeze in copious amounts of nutrient deficient
junk foods on a daily basis, then YES, you will run into micronutrient deficiency issues.

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Concept #2
FLEXIBLE DIETING

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You will also run into issues with hunger because junk food is high in calories and low in
fibre, so you wont be able to eat very many Pop-tarts before you reach your calorie limit
for the day. Remember: everything in moderation, even Pop-Tarts in moderation.
Key Point: BALANCE in life is crucial! IIFYM is a great way to ensure you get the best of
both worlds:
You no longer have to follow a rigid meal plan that makes you demonize food.
You can select the nutrient-dense foods you want to reach your daily macronutrient
targets. This allows for greater food variety and prevents micronutrient deficiencies. It
also prevents an unhealthy relationship with food.
You can select the daily treats you want (in moderation). For example, I will have a
handful of my favorite Panda black licorice nibs. I can get away with this if Im still in
caloric deficit and I already met my macronutrient and daily fibre intake needs with
nutritionally dense food. Balance with my diet is the reason why I am lean 365 days a year!
Please do NOT demonize carbohydrates. Its not feasible to follow a low-carb diet 365
days a year, especially if you are intermittent fasting. Carbs are necessary for energy.
I carb backload the night before intense fasted morning training sessions to reap the
most from my training. I also carb backload to boost my leptin levels, which boosts my
metabolism and provides me with satiety during my fasts the following day. Furthermore,
I understand the benefits that carbs have on my metabolism. The less carbs you eat over
time, the more it lowers your metabolism. That is why I do not recommend low carb
diets for intermittent fasting.
If you are currently following a low carb/high fat diet, then slowly re-introduce carbs
into your diet while slowly dropping your fat intake. Do this SLOWLY! If you rush it, and
start eating a ton of carbs, you will gain FAT. Focus on adding ~5 grams of carbs a week
to your diet.

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Concept #3
I N C O R P O R AT I N G
C A LO R I E S

DISCRETIONARY

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CO N C E P T #3: I N CO R P O R AT I N G D I S C R E T I O N A R Y C A LO R I E S :

In the past, I followed meal plans that demonized foods that were not considered
clean. Clean foods are known as whole foods that are nutritionally dense. The list of
clean foods is very well known to anyone who has competed in fitness or bodybuilding
competitions. Examples of clean foods are broccoli, asparagus, spinach, skinless
chicken breast, tilapia, salmon, oats, yams, berries, apples, brown rice, flaxseed, nuts
and nut butters.
Dirty foods or bad foods are typically thought of as high calorie processed foods
that are not nutrient-dense. Im sure youve heard the list before: caffeine, sugar, salt,
white rice, white potatoes, pasta, trans fats, saturated fats, artificial sweeteners, gluten,
wheat, bread, dairy and of course, the dirty dozen (non-organic) foods.
The all or nothing approach to eating clean foods is not a sustainable long-term
plan. It leads to unhealthy relationships with food (i.e., guilt feelings every time you
eat). Without moderation, you are doomed to throw in the towel. Thats why you
should do everything in moderation . . . even moderation in moderation! In other
words, following a good food, bad food diet can actually damage your chances of
maintaining long-term weight loss.
The term bad food is a misnomer. No food can cause you harm if you eat it once, or
even once in a blue moon. For example, eating a few pieces of red licorice wont cause
you any harm, nor will it cause you to pack on 5 pounds overnight. However, the red
licorice is devoid of fiber and micronutrition, making it an empty calorie food.
-- Is the red licorice a big no-no if you did eat clean for the other 90% of your daily
caloric intake? The answer is NO (provided you remained within your daily caloric
limits).
-- Is the red licorice a big deal if the majority of your daily caloric intake was also comprised
of empty calorie food (i.e., Pop-Tarts, potato chips, pop). The answer is YES, even if you
remained within your caloric limits. Why? Because your body will not be receiving the
micronutrition it needs to function at the optimal level.

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KEY POINTS:
1. Good foods do exist. They are abundant in micronutrients.
2. Bad foods typically lack fibre and micronutrients. They are technically not bad
because no food will cause your body harm if you consume it at any one time. There are,
however, BAD DIETS. A bad diet is comprised mostly of these so-called bad foods.
3. Make sure you meet your good food daily requirements, and then you can have your
bad foods (but stay within your daily caloric limits!)
4. You dont get bonus points for only eating good foods. You can follow the paradigm
outlined in key point #3 and look just as good as if you had only eaten good foods.
Actually, you will look better because you wont be moody from feeling deprived.
A healthy balance is the key to a maintainable and endurable diet! So stop demonizing
food, stop relying on restrictive meal plans and use your brain when selecting your daily
foods. This means you will need to keep track of your daily macro and micronutrients,
fibre and calorie intake if you want to include discretionary calories into your daily menu.
So if youve met your nutrient needs with 8090% of your daily caloric intake (which is
achieved, for the most part, by consuming clean foods) then you can have a treat for
the remaining 1020% of your daily calories.
Keep track of the calories you have ingested using Lose It! or MyFitnessPal. These
Smartphone apps also show daily carb, sodium, protein, and fat intake. Sometimes its
hard to remember what you have just eaten, which is why I find it helpful to use Lose
It! It only takes a few seconds to enter your food into the program.

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INTERMITTENT FASTING
I commenced intermittent fasting August 17, 2012. This was one week before my
PRO level Fitness Competition. I was not losing weight despite following the program
prescribed to me by my trainer. After extensively researching intermittent fasting, I
started my first fast. Boy was I ever surprised when I successfully fasted for 20 hours and
ate all my calories in a 4-hour window. I thought I would be starved, and yet, I wasnt
even hungry! The next day I had lost 2 pounds! I hadnt seen the scale drop in half a
year! I was hooked! My only regret was that I didnt start this sooner.
Lets Explore 3 Different IF Protocols.
I recommend you start with protocol A. Once you feel you have mastered that, then try
B. If you are really hardcore and want to lose stubborn fat like never before, then try C.
No protocol is superior to another. The best protocol for YOU is the one to which you
can effortlessly adhere 365 days a year. This will depend on your eating personality and
schedule. Over the course of 1.5 years, I have tried all the protocols, and this helped me
establish which one was right for me. Remember: all protocols will result in lean gains if
you approach your training and diet correctly.
A ) 16/8 L E A N G A I N S B Y M A R T I N B E R K H A N

(Reference)
Fast for 16 consecutive hours (8 of these 16 hours happens during your sleep). eg.
Stop eating at 8pm. Start eating again the next day at noon.
Ideally, you engage in 20 to 30 minute metabolic resistance training (ie. High
Intensity Interval Resistance Training) FASTED in the morning, while drinking
Branched-Chain Amino Acids (BCAAs). Please visit www.drsarasolomon.com to

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access my real time video workouts.


I use BSN AminoX BCAAs because they are zero calorie and sugar free. AminoX will
not break your fast. Drink 1 scoop 15 to 30 minutes before training. Drink 1 scoop
during training. Drink 1 scoop every 2 hours after training, until you break your fast.
Eat for 8 consecutive hours (e.g., skip breakfast and eat from noon until 8 p.m.). Be
sure to introduce ~2 carb refeeds per week (on non-consecutive days). By increasing
your calories from carbs (hence, carb refeeds) up to your maintenance levels a couple
times a week, you will boost your leptin levels (which will boost your metabolism
and promote satiety).
Repeat this daily
This protocol is BRILLIANT, which is why I constantly reference its creator, Martin
Berkhan. I strongly recommend the 16-hour fast and an 8-hour eating window regime
for beginners to fasting.
The 16/8 protocol is more conducive to building muscle, whereas the 20/4 approach is
more ideal for cutting (ie. shedding fat). If you are new to IF, start with a 16/8 protocol
before diving into the 20/4 protocol.
I prefer a narrower eating window because I am a binge eater. If I have 8 hours to eat all
my calories, then I will eat them all, and then Ill start eating more calories! If I have only
4 hours to eat all my calories, then the chances of me over-consuming are much less. If
you are like me, then you will be better suited to the 20/4 protocol.
B ) 2 0/4: I N T E R M I T T E N T F E E D I N G

Fast for 20 consecutive hours (8 of these 20 hours happens during your sleep). eg.
Stop eating at 9pm. Start eating again the next day at 5pm.
Preferably train fasted in the morning, using Branched-Chain Amino Acids (BCAAs) as
outlined in the 16/8 protocol.

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Eat for 4 consecutive hours (e.g., skip breakfast and lunch and eat from 5 p.m. until 9
p.m.)
Repeat this daily
This is the protocol I followed from August 2012 until October 2013. I think it makes way
more sense to call the 20/4 protocol Intermittent Feeding considering significantly
more time is spent fasting (20 consecutive hours) than feeding (4 consecutive hours)
during a 24-hour period. This is an incredibly effective fat loss regime (because the
eating window is so short).
In my opinion, intermittent feeding is an intelligent way to approach fasting and feeding
for someone with a binge-eating personality and hectic schedule.
It consists of fasting for 20 consecutive hours a day (i.e., you do not eat or drink any
calories, period!). HIIT Training also occurs fasted, preferably in the morning using BCAAs.
Then you consume all of your calories in a 4-hour window using a flexible approach to
dieting. This yields tremendous fat loss results.
For the first time in my life, I finally lost the stubborn fat off my hips and back (bra fat).
I typically break my fast around 5 p.m. and eat until 9 p.m. Because I am notorious for
exceeding my allotted portions, I like to keep my eating window small. Its impossible
for me to over-consume when I only have 4 hours to eat all the calories I would have
typically consumed over 12 hours. I am programmed for night eating, which is why I
break my fast in the evening. On an interesting note, our Paleolithic ancestors often
survived on 1 meal a day, so from an evolutionary perspective, we are more adapted to
intermittent fasting than grazing on multiple small meals.
Im so busy working; its ideal for me to fast 20 hours and not have to think about food
or worry about eating. Im dramatically more productive as a result.

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C) TH E ALT E R N AT E- DAY D I E T BY J AM ES B. JOH N S ON, M.D

(Reference: Johnson James MD. The Alternate-Day Diet. New York: Perigee. 2008)
Fast for 36 consecutive hours
Train fasted in the morning, using the previously discussed BCAAs protocol. Since
the theory behind training is more involved with this style of fasting, I explain how to
approach it in immense detail in Fat Loss Fast 2: Theoretical Guide to Intermittent
Fasting.
Eat on alternating days
The Alternate-Day Diet was written by a plastic surgeon, Dr. James Johnson and
published in 2008.
This diet is based on Mark Mattsons study on mice that were fed only on alternatedays but were permitted to eat as much as they wanted on these days. These mice
experienced greater health benefits than the mice that were fed a restricted diet on a
daily basis. In fact, the mice that fed on alternate-days lived 30% longer!
The beauty of this regime is that it keeps you in caloric deficit (which has been shown
in many studies to prolong the lifespan of a number of species), WITHOUT slowing your
metabolic rate because you dont restrict your calories every single day. Therefore your
body doesnt have to try to conserve calories by slowing its metabolic rate.
Dr. Johnson acknowledges the notion that eating zero calories every other day is not realistic
for the overwhelming majority of people. So he modified the diet to permit 20% of your
usual daily intake on alternating days, which he calls Down Days. You can drink a low-carb
meal replacement shake slowly throughout the day and you are permitted to drink calorie
free liquids. Vegetables and lean protein are also options. He rounds this to 500 calories for
the average overweight woman (but for me that would only be 200 calories). On the nonrestrictive days, you can eat whatever you want, and as much as you want.

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After just 11 weeks of following this program, Dr. Johnson lost 35 pounds, improved his
triglyceride and cholesterol levels and his shoulder arthritis pain also improved tremendously.
He achieved all of this without feeling deprived or frustrated. He has successfully maintained
his weight loss since 2003. Obviously, the effectiveness of this diet (and any diet) is contingent
upon your ability to adhere to it over time.
If you do the math, consuming 20% of you baseline calories every other day on your
Down Days will result in a 40% reduction in total calories on a daily basis. But this is
assuming you dont eat over your baseline calories on your Up Days.
I dont recommend the Alternate-Day Diet for people who struggle with severe caloric
restriction. If you struggle to eat less than 500 calories every other day, then you may
find it much easier to fast daily for 1620 hours. Dr. Johnson claims that people who
follow the Alternate-Day Diet are no hungrier and eat no more on their unrestricted
days than they would if they werent dieting at all.
My only criticism of this protocol is that you are never truly fasting because you are
eating all day long on the Alternate-Day Diet.
From October 2013 until March 2014, I practiced the Alternate-Day Diet with pure
fasting (zero calorie consumption) on alternating days. I absolutely LOVED it; however
it required tremendous discipline to eat ZERO calories for 36 consecutive hours every
other day, which, in my opinion, is much too extreme for the average person. When
something is extreme, its inevitable you will not adhere to the program over the long
haul.
Nevertheless, I had tremendous success following the Pure version of the AlternateDay Diet. I lost 3 pounds of FAT in the first 2 weeks. Since I was eating substantially less
calories each week, my grocery bills decreased. I only had to do the dishes every other
day. I had more free time since I didnt have to eat or cook on alternating days. I enjoyed

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eating more calories than I have ever eaten in my life at one time on alternating days. I
also exercised for a much shorter duration, which saved time, and I didnt have to bother
doing carb refeeds because I was not eating in caloric deficit every other day. In other
words, my leptin levels were not stuck in low gear because I was not eating in a daily
caloric deficit like I used to on the daily 20/4 paradigm. Besides, Im eating more carbs
than I have ever eaten in my life with this new approach and Im looking the leanest I
have ever been in my life.
I took this photo after my third alternate-day fast.

This was the protocol I followed between October 2013 until March 2014: I did three
36-hour (alternate-day) fasts per week (on Mondays, Wednesdays and Fridays). Then on
Tuesdays, Thursdays, Saturdays and Sundays, I ate my maintenance level calories over a

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12-hour feeding window. This approach allowed me to have the best Christmas dinner
feast EVER! Please note that I had to calculate my calories and macronutrients for my
maintenance levels before embarking on this protocol (which is explained in Concept
#1 of this e-Book).
So you are probably wondering what protocol I have been following since March 2014. I
have been following the same approach to alternate-day fasting; however, I eat between
20 and 30% of my maintenance level calories on alternating days. In other words, I
have <500 calories on my Down Days, but I only eat these calories after 5pm to reap
the benefits of fasting. These Down Day calories come from lean protein (ie. chicken
breast) and green vegetables (ie. spinach, lettuce, cucumber). The key point is to keep
your carb intake as low as possible on the Down Days (which I refer to as Lite Days).
Then I have my maintenance level calories on my Up Days (which I refer to as Feast
Days), following the macronutrient breakdown I previously outlined in Concept #1 of
this e-Book. Make sure you calculate your macronutrients based on your maintenance
level calories. In the previous example in the e-Book, the macronutrients were calculated
for fat loss, not for maintenance.
Dont worry, you dont have to do the math to establish your calories and macros. I
merely provided you with an example calculation so you will understand the concept.
Once you understand what you are inputing into the equations (and why), then you can
use my FREE online calorie and macro calculator with ease! Im just like those teachers
you had in school who made you learn the hard way before learning the easy way. Its
not to torture you, but rather, to ensure you understand why you are doing something.
When you look at my calculator, you will now understand how to select your Activity
Level, and you will be mindful not to make the mistake of overestimating your daily
calorie expenditure. Remember, even though I exercise 7 days a week, I am only training
for 20-30 minutes a day, and my job is sedentary. So it would be incorrect for me to select

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the Exercises 6-7 days a week option on the calculator. If I did, I would gain weight!
When selecting the Results input, you will see the first option is your maintenance level
calories. You will need this number if you are following alternate-day fasting (i.e. for
Feast Days), or whenever you implement an episodic carb refeed when following the
16/8 or 20/4 daily fasting program for fat loss. The next 7 options are for Lite Days. The
last 2 options (TDEE-10% or TDEE-15%) are for daily fasting for fat loss (i.e. for the 16/8 or
the 20/4 protocols). This will put you in a safe caloric deficit. The calculator makes this
easy for you, so you dont have to worry about subtracting 500 calories. I recommend
you start with the -10% option. If you stop getting results, then recalculate your macros
and calories using your new weight. If you still fail to get results with the -10% option,
then consider trying the -15% option. And lastly, you will now understand what to select
for your protein and fats. You can increase your fat intake on rest or less intense training
days (note: the calculator will automatically decrease your carbs for you). Be sure to use
this calculator. Its designed to go with my Fat Loss Fast System!
H O W TO A P P R O A C H YO U R F E A S T:
1. Method to the Macros:
I follow Ori Hofmeklers protocol of breaking my fast with raw veggies. Raw veggies
have high fibre and water content and very few calories. This applies the principle of
volumetrics and helps me reduce my overall calorie consumption for the rest of my
feast (in other words, it prevents me from entering into a bingefest).
After the raw veggies, I eat cooked foods such as grilled veggies and lean protein (i.e.,
chicken, fish, eggs, whey, Greek yogurt, cottage cheese, Quest Bars).
Then I finish my feast with complex carbs (i.e., fruit, yams, P28 Bread).
Why do I save the carbs until the end of my feeding window?
-- This strategy keeps insulin secretion under control.
-- When veggies are eaten first, followed by protein and fat, the glycemic index of any

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carb (even candy!) that is consumed afterwards is reduced!


-- According to a 2011 study in the journal Obesity, consuming most of your carbs at
dinner leads to greater weight loss. Why? Eating carbs at night will induce a single
daily insulin secretion in the evening. This will boost leptin levels 6 to 8 hours later,
which will contribute to enhanced satiety during the next days fasting window.
-- SO YES, EAT YOUR CARBS AT NIGHT! STOP LISTENING TO BROSCIENCE!
I also finish my feast with a slow digesting protein, such as casein protein or cottage
cheese. These options will provide a steady supply of amino acids to your muscles
during your fast (for up to 8 hours), which will promote satiety and minimize muscle
catabolism.
If I am still in caloric deficit, then I add my discretionary calories (i.e., Panda licorice).
Note: Obviously, I have much more freedom with my dietary selection when following
alternate-day fasting.
(Reference Hofmekler, Ori. The Warrior Diet 2nd ed. Blue Snake Books. Berkley California.
2003)
*Notice I categorized the recipes in my book according to their macronutrient composition.
This will help you select the order in which you eat the recipes in this book. For instance, the
higher carb recipes in my book should be eaten towards the end of your eating window.
2. Your Feeding Window and Meal Frequency:
When should you eat? If you are never hungry in the morning and tend to eat more
at night, then place your eating window in the afternoon and evening. The correct
eating window time is the one that allows you to adhere to your diet. Just make sure
you consistently break your fast at the same time every day because IF has a profound
effect on your hunger (ghrelin) and satiety (leptin) hormones. Dont move your feeding
window schedule around from day to day to ensure success on your IF regime.

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Your meal frequency during your eating window will depend on your personal
preference. This may mean you eat 1 time, 2 times, 3 times or 4 times during your eating
window. Just dont exceed your daily caloric limit and ensure that you reach your daily
intake goals for your required macro/micro nutrients and fibre intake. If your schedule
only permits you to exercise during your eating window, then ensure that most of your
calories are consumed after you exercise.
A S A M P L E O F M Y D A I LY C A LO R I E S , M A C R O S A N D F O O D

Its great to learn the theory, but lets put all this information to good use. Lets use me
as an example.
A Snapshot of Saras Daily Calories for FAT LOSS (using either the 16/8 or 20/4 daily
fasting protocol)
This morning I weighed 124 pounds.
I am 5 6 tall
I was born January 25, 1978
Lets use the Harris-Benedict Equation to calculate my Resting Metabolic Rate as of
October 27, 2013.
RMR for women = 655 + (4.35 x 124 lbs) + (4.7 x 66) (4.7 x 35) = 655 + 539.4 +
310.2 164.5 = 1340.1
To establish the your total daily calorie needs (ie. your maintenance level calories):
multiply your RMR value by an activity multiplier (which also takes into consideration
your subconscious movement, known as NEAT: Non-Exercise Activity Thermogensis).
This activity multiplier will be different for everyone (refer to Concept #1 in this e-Book
to select your Activity Factor). Im probably on the low end of the range at 1.2 because
my workouts are only 20 to 30 minutes long and I have a sedentary job (ie. Im a writer).

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So for me, 1340.1 x 1.2 = 1608.12. In other words, I can eat 1608.12 calories a day (even
if I dont exercise) without gaining weight.
My goal is fat loss. I want to be losing 0.51% of my bodyweight per week (~1 to 2
lbs per week). We know that 1 pound of fat represents 3500 calories. So if I drop 500
calories per day, I will drop 1 pound of fat per week.
E.g., 1608.12 calories 500 = 1108 calories/day
BUT WAIT! I told you never to drop your calories below 1200. So the 500-calorie deficit
does not have to come entirely from dieting. It can also come from exercising.
So I compromise: I train for 250 calories and cut 250 calories from
my daily caloric intake.
So 1608.12 250 = 1358.12 calories per day.
Quite frankly, 1358.12 calories is not a lot of calories a day. And eating in daily caloric
deficit can slow the metabolism over time (and lets not forget its tormenting to eat less
food than your body desires on a daily basis). Thats why its crucial to implement 2 carb
refeeds per week (on nonconsecutive days) when eating in daily caloric deficit with the
16/8 or 20/4 system. Now you know why I prefer alternate-day fasting! Because I can eat
WAY MORE calories (i.e. maintenance level calories) WAY MORE OFTEN (ie. four times a
week) and not risk slowing my metabolism down. I rack up a much larger weekly caloric
deficit following alternate-day fasting than I did with daily fasting (ie. 20/4 or 16/8), but
it feels like Im eating more than EVER before!
A Snapshot of Saras Daily Macros
This morning I weighed 124 pounds. Now we will calculate my macronutrient intakes.
This is the protocol that I follow for fat loss:
Remember:
-- Protein has 4 calories/gram
-- Carbs have 4 calories/gram
-- Fat has 9 calories/gram

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PROTEIN: I like to consume 1.2 grams of protein per pound of body weight.
-- 124 lbs x 1.2 grams = 148.8 grams of protein/day
-- That would be 148.8 grams x 4 calories/gram = 595.2 calories of protein/day. This is
595.2/1358.12 = 44% of my daily calories.
FAT: Between 15-25% of your daily calories
-- For this example, Im going to select 20% of my daily calories as fat
-- 0.20 x 1358.12 calories = 271.6 calories
-- 271.6 calories divided by 9 calories/gram = 30 grams fat
CARBS
-- Whatever is remaining. We already know protein and fat account for 20% + 43.5% =
63.5% of our total daily calories.
-- So 100%-63.5% = 36.5% of out calories that should be coming from carbs.
-- 0.365 x 1358.12 calories = 495.7 calories
-- 495.7 calories divided by 4 calories/gram = 123.9 grams of carbs
So for my fat loss example: 1358.12 calories are to be consumed daily, provided 250
calories are burned through exercise. Of these 1358.12 calories, 148.8 g are protein, 30
g are fat and 123.9 g are carbs.
***NOTE: Since you will be losing weight, you must do the above calculations with your
new numbers on a routine basis! These numbers are not static! They change as your
body changes!
A Snapshot of Saras Daily Food Diary
This is a typical day for me when I follow the 20/4 protocol. If it were alternate-day fasting,
I usually max out at 16001700 calories (because I am FULL). Notice I am not rigid with
my macros. I stay within a +/- 5 gram range for fat, but I have a more flexible range of +/10 grams for protein and carbs. Why? Because fat has more calories per gram. Its fine to
eat out in restaurants a couple times a week, provided you make intelligent selections
from the menu and track it.

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THE RECIPES
A F E W E X P L A N AT I O N S B E F O R E YO U B E G I N :

Mandatory Armamentarium:
Before you do anything, you must buy a digital kitchen scale to weigh your food. You will
also need measuring cups and spoons. You must also download an app to your phone
(e.g., Lose It!), that allows you to track your calories and macros every single day! If you
want freedom with your diet, then you will have to make the effort to track everything
that goes in your mouth!
Flexibility with your diet is crucial if you want to adhere to your diet 365 days a year. You
are not a robot, which is why a rigid meal plan will not work 365 days a year. You are a
human, which means you must take your willpower (or lack thereof ) into consideration.
My advice is to measure your food before you ingest it. Steer clear of eating from the
container or package because this bad habit increases the likelihood you will eat
everything inside the container!
In other words, accuracy will allow flexibility with your diet. If you track your calories and
macros consistently 365 days a year, then you will be able to reach your goals without
having to demonize or obsess over food.
You dont have to weigh yourself, but I have an easier time reaching my goal if I weigh
myself every morning as soon as I wake up (before eating or drinking anything). Then I
can add all my weekly weigh-ins and divide it by 7 for my average weight that week. This
is more accurate because it takes into consideration daily fluctuations in weight.
Key Point: You must self-monitor if you want to comply and adhere to your diet.

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Food Variety and Rotation:


Food variety and rotation will ensure you are consuming a balanced diet. Do not get into
the robotic habit of eating the same foods everyday otherwise you risk micronutrient
deficiencies.
Rotating your foods can also help minimize food sensitivities and allergies from overconsuming any one item. For instance, some people believe that sensitivity to eggs can
occur as a result of frequent consumption of egg whites.
You dont have to demonize gluten, dairy, fruit, and red meat unless you have an allergy
or intolerance. It turns out people who are lactose intolerant are often able to eat certain
dairy products without any issues because they contain negligible amounts of lactose.
This includes:
Butter and cheeses that contain no carbs
Greek yogurt (which contains probiotics that help us digest the lactose)
Whey protein isolate
Half and half
Cottage Cheese
Casein Protein
Portions:
All recipes are written using recommended average serving portions for women.
Women will be having between 3 and 5 oz servings of fish, chicken, bison and turkey,
and between 56 egg whites. Men will need to increase portion sizes to 68 oz of meat
and 810 egg whites.
I merely did this so I could calculate nutritional information for you. Since you understand

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flexible dieting, you are aware that your portion sizes will be determined by YOUR daily
dietary approach to meeting your macronutrient goals.
Ingredient Information:
Find detailed explanations about the ingredients I used in this recipe by visiting my my
Ingredient Encyclopedia at DrSaraSolomon.com
Protein Powder:
Protein powder is an excellent dietary supplement that will ensure your body receives
enough protein. There are many types of protein powders available on the market, ranging
from whey, casein, soy, egg, and rice protein to hemp seed. You can substitute the whey
protein powder in my recipes with any type of protein powder. Please note this will change
the nutritional information.
Nutritional Information:
The values I have provided for my recipes are merely a guideline. Depending on the
brands of ingredients used, the nutritional information will vary. Please take that into
consideration when tracking your macros and calories.
Note: Anyone taking serious medications, women who are pregnant or lactating, or
those who are not in good health should consult with a physician before embarking on
ANY weight management program or consuming any nutritional supplements/shakes.

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BONUS
W H AT TO CO N S U M E D U R I N G YO U R FA S T

The number one question I am asked about the fasting phase is, Sara, will I be hungry if
I fast for 16 to 20 consecutive hours?
The answer is no. Most of your fast happens when you are sleeping at night. And contrary
to popular belief, the fasting phase has a suppressive effect on hunger.
Oftentimes you may think you are hungry, but in actual fact, you are just thirsty. Both
hunger and thirst are controlled by the hypothalamus; that explains why you often
misinterpret thirst for hunger. So when you feel hungry, drink a glass of water. You can
drink as much calorie-free liquids as you want during your fasting phase.
Remember these 3 things:
1. Simmer Down! You can eat again in 1620 hours. And you will pig out! It will be
awesome and worth the wait. Think of the fast as a major accomplishment. Give
yourself a pat on the back for completing it and then enjoy your feasta well
deserved reward for a job well done.
2. Stay busy. If you sit around thinking about food, you will want to eat. Work. Read. Go
for a walk. Exercise. Have a nap. Run errands. NEVER SIT AROUND DOING NOTHING
when you have a CRAVING. Distraction is key! Honestly, I rarely have this issue. I
spent my time writing this book, not even noticing that I hadnt eaten for 20 plus
hours. So stay busy and your hunger wont even be a blip on your radar.
3. Have some bloody discipline! There. I said it. Conventional dieting with its horrid
food restrictions is difficult, but waiting for your next feeding window is not so hard.

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FA S T I N G M E A N S FA S T I N G !

When you fast, you fast! No sugar, nothing more than 5 calories! Fasting means fasting,
not eating and drinking calories! Heres what you CAN have:
Drink lots of water (34 L a day)
Drink lots of matcha green tea, oolong tea and green tea to enhance fat oxidation
Drink organic roasted dandelion root tea to facilitate digestion and help with bloating
Reserve these for moments of desperation: Sugar-free gum and mints that are less
than 5 calories. Consume in moderation. Examples include:
-- Mints with Xylitol.
-- Calorie Free and Sugar-Free Beverages and Flavour Drink crystals (less than 5 calories
and sweetened with artificial sweeteners or stevia) are okay. Examples: Sparkling Ice,
Steaz, Zevia, Stevita.
Black coffee (no sugar, and please do your best to refrain from adding copious amounts
of milk or cream because you want to stay calorie-free! A little splash in your coffee is
permitted.)
BCAAs (take these before, during and after your workout, until you break your fast).
Example: BSN AminoX BCAAs
Preworkout is fine provided it is calorie free and sugar free (or at least <5 calories).
When you finish your fast, you should feel very proud of yourself. You did it! And the
more you do it, the easier it gets. My trick: stay hydrated with water and keep busy!
With regards to caffeine (preworkout), coffee, caffeinated teas: be aware that fasting can
really boost your energy levels and you may have trouble falling asleep. So limit your
caffeine consumption for the morning and early afternoon hours only.

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W H AT I S S T E V I A ?

Stevia, a plant that grows in Paraguay and Brazil, has been generating attention as an
alternative to chemically produced artificial sweeteners.
Stevia is 300 times sweeter than sugar
Stevia extract is a NATURAL sweetener. It contains no sugar and unlike artificial
sweeteners (e.g., aspartame), it is not derived artificially from chemicals. Stevia is derived
from the extremely sweet leaves of the stevia plant, making it a potentially safer option
than artificial sweeteners. Keep in mind, there are just as many studies against stevia as
there are against Splenda. The key is moderation: use these sweeteners in moderation!
Stevia contains ZERO calories, ZERO SUGAR and WILL NOT SPIKE BLOOD SUGARS!
Maintaining stable blood sugar levels will prevent you from gaining weight. So not only
is stevia a guilt-free way to satisfy your sweet tooth, but it is also not going to cause
tooth decay. Its also a great option for diabetics.
TEA

Teas that Dr. Sara Solomon drinks daily to enhance fat metabolism:
1. Matcha Green Tea
Many people drink green tea to obtain the health benefits of its most potent catechin
called epigallocatechin gallate (EGCG). But did you know a 2003 University of Colorado
study confirmed that drinking 1 cup of matcha green tea has 137 times the amount of
antioxidant EGCG compared to a conventional cup of green tea? This means you would
have to drink 10 cups of regular green tea to receive the same amount of antioxidants
found in just 1 cup of matcha green tea. Why? The reason is that the entire leaf is dissolved
in water and consumed, rather than steeping the tea and subsequently throwing away
the leaves. This means the whole leaf is consumed, along with its health benefits.

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Drinking matcha green tea can prevent body fat accumulation and promote weight loss.
A 1999 study featured in the American Journal of Clinical Nutrition demonstrated that
green tea extract rich in catechins has thermogenic properties and promotes fat oxidation
beyond that explained by the teas caffeine content. It was found that consuming green
tea increased thermogenesis (the bodys rate of burning calories) from 810% to 3543%
of daily energy expenditure. Another study demonstrated that exercising immediately
after drinking matcha green tea resulted in 25% more fat burning during exercise. Both
studies suggest matcha green tea can enhance both resting metabolic rate and fat
burning, making it a useful addition to any weight loss program.
(Reference 1, Reference 2)
Abdul G Dulloo, Claudette Duret, et al. Efficacy of a green tea extract rich in catechin
polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in
humans. American Journal of Clinical Nutrition, Vol. 70, No. 6, 1040-1045, December
1997.
2. Oolong Tea
Both green and oolong tea contain catechins. Unlike green tea, oolong tea is partially
fermented, which increases the concentration of its polyphenol antioxidants.
Polyphenols present in oolong tea help block fat-building enzymes, which prevent the
formation of triglycerides. Research has shown that drinking oolong tea throughout the
day will raise your metabolism for 2 hours after every cup and increases the caloric burn
in your body by 100 calories per day. Another study showed that those who drank 2
cups of oolong tea had 2.5 times the calorie-burning rate of those who drank traditional
green tea. (Reference)

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F O R M O M E N T S O F W E A K N E S S : Z E R O C A LO R I E M E A L S

If you are absolutely falling apart and are about to sabotage your fast by eating calories,
then stop! Step 1: Have water, tea or BCAAs. If that doesnt work, then chew gum or have
a few xylitol mints. If that still fails to abate your hunger, then resort to plan B: Calorie
Free Food.
a) Grape Popsicle:

A grape popsicle that has zero calories? No carbs? No sugar? And no artificial sweeteners?
And its loaded with vitamin C!
And it tastes exactly like a conventional cavity-causing conventional grape Popsicle,
minus the guilt.
Recipe:
4. Mix 8 oz water with 1 tsp of Stevita Grape Flavored Stevia Crystals
5. Pour it into the popsicle molds and freeze! You can get popsicle
6. molds at the Dollar Store.

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b) Cherry Slushie

A cherry slushie that has zero calories? No carbs? No sugar? And no artificial sweeteners?
And its loaded with vitamin C!
And it tastes exactly like a conventional cavity-causing cherry slushie.
Recipe:
1. Crush a cup of ice in a Magic Bullet (or blender) until it forms a slush.
2. Mix 8 oz water with 1 tsp of Stevita Cherry Flavored Stevia Crystals
3. Pour the cherry drink over the slush! Serve instantly!

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c) Tomato Risotto

Recipe:
1. Drain the water out of a package of Miracle Rice. Rinse the rice in cool water for 1015 sec. Blanch
in boiling water for 60 sec. Dry on a paper towel and place in a bowl. (You can also try Miracle
Noodles).
2. Add 1 tbsp of Walden Farms Calorie Free Tomato & Basil Pasta Sauce. Try their other flavours too.
I also like their Alfredo Sauce Flavour. Please note that the Walden Farms Products are not sodium
free. Nevertheless, this will not break your fast.
3. Season with salt-free Mrs. Dash

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GROCERY LIST
Small apples
Pears
Oranges
Grapefruit
Strawberries, blueberries, cherries,
blackberries, goji berries
Bananas
Low-fat cottage cheese
Lemons, limes
All natural organic (sodium free)
peanut butter (or almond butter)
Unsweetened vanilla almond milk
Water
Crushed ice
Low sodium chicken broth
Apple cider vinegar
Non-stick cooking spray
Extra virgin coconut oil
Extra virgin olive oil
Ground flaxseed meal
GG Bran Scandinavian Crispbread
Ezekiel Bread (in freezer section)
P28 Bread and Bagels
Quest Nutrition Bars
Sweet potatoes
Brown rice

Quinoa
Gluten-free rolled oats
Salt-free seasoning
Dehydrated onion flakes
Black pepper
Dill
Cilantro
Nutritional yeast
Egg whites
Eggs
Shrimp
Tilapia
Salmon (Wild Alaskan)
Smoked salmon (Wild Alaskan)
Single serving canned tuna (85 g/3 oz)
Scallops
Extra lean ground chicken (white breast)
Extra lean ground turkey
Chicken breast (skinless)
Chicken scaloppini
Turkey scaloppini
Bison
Avocado
Broccoli
Asparagus
Artichoke
Sugar snap peas
Green, red, yellow, orange peppers
Zucchini

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Cucumber
Celery
Green beans
Spinach
Cherry tomatoes
Tomatoes
Onion
Bean sprouts
Collard greens
Enoki mushrooms
Cremini mushrooms
Pistachios
Almonds
Walnuts
Miracle Noodles and Rice
Walden Farms Calorie Free/Sugar Free
Pasta Sauces
Walden Farms Calorie Free/Sugar Free
Pancake Syrup
Tofu Shiritaki Noodles (macaroni)
Vanilla extract
Cinnamon
Nutmeg
Capella Apple Pie Flavor Drops
Stevita Flavored Stevia Crystals in
grape, cherry, lime, orange, strawberry
PB2 and chocolate PB2 (powdered
peanut butter)

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Matcha green tea


Oolong tea
Steaz
Zevia
Dandelion Tea
Stash Chocolate Mint Oolong Tea
Sparkling Ice
P28 High Protein Spreads
Walden Farms Calorie Free/Sugar Free
Dips
Walden Farms Calorie Free/Sugar Free
Salad Dressings
Walden Farms Calorie Free/Sugar Free
Syrups
BSN AminoX BCAAs
BSN Syntha-6 Whey
BSN Syntha-6 Isolate
BSN Isoburn Fat Burning Protein
Powder Matrix
Panda Licorice
Fibre 1 Cereal
All-Bran Buds Cereal
Quest Cravings Protein Peanut Butter
Cups
Low Sodium Salsa
Greek Yogurt (nonfat)
Daiya Dairy Free Cheese Style Shreds

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HIGH PROTEIN, HIGHER CARB, LOWER FAT RECIPES

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Apple Pie
O AT M E A L

INGREDIENTS

Gluten-free rolled oats


Small apple
Vanilla extract
Capella Apple Pie Flavor Drops
Cinnamon

NUTRITIONAL INFO
Nutmeg
Unsweetened vanilla almond milk
(or water)
3/4 scoop of BSN Syntha-6 Whey (Cinnamon Bun)

Calories: 269 cal


fat: 6.7 g
saturated fat: 1.7 g
cholesterol: 48.8 mg
sodium: 113 mg

carbohydrates: 51.1 g
fibre: 12.2 g
net carbs: 38.9 g
sugars: 19.6 g
protein: 20.1 g

DIRECTIONS

1.
2.
3.

Chop one small apple into bite-size pieces.


Bake the apple pieces at 350 F for 20 minutes
While waiting for the apples to bake:
Fully saturate cup of oats with unsweetened vanilla almond milk
(or water)
4. Heat this oat mixture in the microwave for 60 seconds
5. Remove oat mixture from microwave and add
tsp vanilla extract



6.

6 drops of Capella Apple Pie Flavor


dash of cinnamon and nutmeg
In a separate bowl, combine
3/4 scoop of BSN Syntha-6 Whey (Cinnamon Bun) with just enough
water to make a creamy consistency
7. Combine the oats, baked apples and whey sauce
8. Enjoy!

BONUS TIPS:
Cinnamon
Cinnamon is a thermogenic spice, meaning it speeds up your
metabolism. Several studies suggest that cinnamon can lower bad
LDL cholesterol and regulate blood sugar levels. Seasoning a high
glycemic carbohydrate food with cinnamon can lessen its impact on
your blood sugar levels. (Reference)
Reasons why you should eat oats:
Oats are a complex carbohydrate. Their high water-soluble fibre
content encourages slow digestion and stabilizes blood-glucose
levels. This provides you with a steady supply of energy, prevents

insulin spiking and fat storage, and even reduces the risk of type
2 diabetes.
Oats can lower blood cholesterol levels and reduce the risk of
heart disease.
Oats can reduce high blood pressure because of its soluble fibre
content.
Eating oats will make you feel fuller longer, which makes you less
likely to binge eat later. This will help you lose weight.
Oats are inexpensive and easy to prepare.
Oats are a good source of lean protein, vitamins and minerals.
Research suggests that consuming oats can reduce the risk of
some cancers. (Reference)

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54

Blueberry
INGREDIENTS

Muffin

Unsweetened vanilla almond milk (or water)


Crushed ice
1 scoop of BSN Isoburn (Vanilla Ice Cream)

Vanilla extract
Cinnamon
Blueberries
GG Bran Scandinavian Crispbreads

MILKSHAKE

NUTRITIONAL INFO
Calories: 225 cal
fat: 4.9 g
saturated fat: 0.7 g
cholesterol: 10 mg
sodium: 366.1 mg

carbohydrates: 32.5 g
fibre: 15.2 g
net carbs: 17.3 g
sugars: 9.7 g
protein: 23.4 g

DIRECTIONS

1.



In a Magic Bullet, combine:


1 scoop Gaspari Isofusion Whey Isolate (Vanilla Ice Cream)
Handful of crushed ice
8 oz unsweetened vanilla almond milk (or water)
tsp vanilla extract

BONUS TIPS:
GG Scandanavian Bran Crispbread
Not only does dietary fibre alleviate constipation, but it is also a
beneficial part of a weight loss regime. As fibre passes through the
digestive system, it absorbs water and swells like a sponge. Since the
fibre is so filling, it decreases appetite, causing us to eat less. Weight
loss is further enhanced because the calories locked in the fibre
cannot be released by human digestion.
This crispbread is from Norway and is prepared from 85% unprocessed
bran, with rye flour and water. When you eat GG Scandinavian Bran
Crispbread, it quickly absorbs more moisture and satisfies your
appetite. It boasts the lowest in calories (12 calories a slice) and net
carbs (2 g per slice) of any bread product on the market. (Reference)

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Dash of cinnamon
cup blueberries
2. Serve your blueberry muffin milkshake with 2 GG Bran Scandinavian Crispbreads. You can even dip the crispbread into the shake.

Blueberries
Did you know that blueberries have 40% more antioxidant capacity
than strawberries? They are packed with immune-boosting vitamin
C, as well as and phytonutrients called anthocyanins, which lower
your risk of heart disease and cancer. Blueberries also possess antiinflammatory properties, and as we know, inflammation is a key
contributor to chronic diseases.
(Reference 1, Reference 2 )
Unsweetened Almond Milk
Unsweetened almond milk is free of saturated fat, lactose, peanuts,
casein, gluten, eggs, MSG and cholesterol1. One cup of unsweetened
plain or vanilla almond milk is 40 calories, whereas one cup of skim
milk has 80 calories.
(Reference 1, Reference 2)

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Cheese

Omelette
INGREDIENTS

Grapefruit
Egg whites
Spinach
Green peppers

AND GRAPEFRUIT

NUTRITIONAL INFO
Nutritional yeast
Salt-free seasoning, black pepper
Non-stick cooking spray (PAM)

Calories: 174 cal


fat: 0.4 g
saturated fat: 0.1 g
cholesterol: 0 mg
sodium: 326.5 mg

carbohydrates: 17.3 g
fibre: 4.5 g
net carbs: 12.8 g
sugars: 11 g
protein: 26.5 g

DIRECTIONS

1.





2.

In a skillet coated with non-stick cooking spray, combine:


cup of egg whites
1 cup of spinach
1 cup of green peppers
1 tbsp of nutritional yeast
Season with black pepper and salt-free seasoning
Cook at a moderate heat. As the eggs begin to set, the underside of
the omelette will become a golden brown colour. At this stage, lift

BONUS TIPS:
Grapefruit
provides an abundant source of pectin. Pectin, which is a type of
fibre, helps curb your appetite by making you feel fuller, longer.
(Reference)

up the edge of side of the omelette (using a spatula) and fold it in


half until it covers the other half and sits neatly on top. Loosen the
omelette from the pan and lift it using a spatula onto a plate and
serve immediately.
3. Cut a grapefruit in half and peel. Sweeten it with cinnamon and/
or stevia (I like the strawberry- or cherry-flavoured Stevita stevia
crystals on my grapefruit).

amongst vegans because of its cheesy flavor when added to foods.


Not only does it provide an excellent source of protein and B-vitamins,
but it is also low in fat and sodium. It can be purchased as flakes or as
a yellow powder in the bulk foods section of your health food store.
Try adding it to your egg white omelettes! This is a great option for
people who are allergic to dairy. (Reference)

Nutritional yeast
Not to be confused with Brewers yeast, is inactive yeast popular

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58

Blueberry
Pancake

INGREDIENTS

Blueberries
Egg whites
Ground flaxseed meal
Gluten-free rolled oats

Vanilla extract
Cinnamon
Unsweetened vanilla almond milk

NUTRITIONAL INFO

Calories: 192 cal


fat: 1.2 g
saturated fat: 0 g
cholesterol: 5 mg
sodium: 300.9 mg

carbohydrates: 27 g
fibre: 11.8 g
net carbs: 15.2 g
sugars: 7.6 g
protein: 27.5 g

DIRECTIONS
Pancake
1. In a Magic Bullet, combine the following and blend:
1 tbsp flaxseed meal
cup of rolled oats
cup of egg whites
tsp vanilla extract
cup blueberries
Dash ( tsp) of cinnamon
2. Transfer pancake mixture to a non-stick skillet coated with nonstick cooking spray.
BONUS TIPS:
Gluten-Free
A gluten-free diet excludes the protein gluten. Gluten is found in
grains such as wheat, barley, rye and triticale. You will also find gluten
in bread, pasta, cold cuts, salad dressings, beer and even licorice!
A gluten-free diet is required if you have celiac disease or gluten
sensitivity. (Reference)
Celiac disease is an autoimmune disease in which a person cannot
tolerate gluten. When a person with celiac disease eats gluten,
the lining of their small intestine becomes inflamed and damaged,
which hinders absorption of nutrients. This can lead to diarrhea,
abdominal pain, bloating, malnutrition and weight loss. People with
celiac disease must adhere to a strictly gluten-free diet to minimize
symptoms and complications of the disease.

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3. After 1 side is cooked, flip with a spatula to cook the other side of
the pancake.
Blueberry Sauce
In a Magic Bullet combine the following and blend:
cup of unsweetened vanilla almond milk
tsp vanilla extract
cup blueberries
Dash ( tsp) of cinnamon
4. Drizzle the blueberry sauce over the blueberry pancake.
Non-celiac gluten sensitivity is a condition with similar symptoms
to Celiac disease, including bloating, abdominal pain and diarrhea.
Symptoms may also include headaches, lethargy, attention deficit
hyperactivity disorder, autism, schizophrenia, muscular disturbances
and bone and joint pain. Research suggests that 510% of the
population may suffer from gluten sensitivity. Before a diagnosis of
gluten sensitivity can be made, the following criteria must be met:
celiac disease excluded, an intestinal biopsy must reveal no villous
atrophy, wheat allergy excluded and alleviation of symptoms on a
gluten-free diet.
The following is a list of gluten-free food options: amaranth,
buckwheat, quinoa, fresh meats, fish, poultry, most dairy, fruits,
vegetables, rice, potatoes, wine and any product labelled glutenfree. (Reference)

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LO W G LYC E M I C I N D E X C A R B O H Y D R AT E S

H I G H G LYC E M I C I N D E X C A R B O H Y D R AT E S

Provide sustained energy levels


Slower absorption into the bloodstream
Lower insulin response
Alleviate hunger, controls appetite
Prevent mood swings and fatigue
Result in higher muscle glycogen levels
Less chances of storing fat

Fructose (found in fruit)


Fruit: apples, berries, oranges, pears, grapefruit, peaches, green
grapes, plums, kiwi, melon, papaya
Vegetables: sweet potato, yam, asparagus, broccoli, cauliflower,
celery, cucumbers, tomatoes, spinach, peppers, eggplant, squash,
zucchini, green peas, snow peas, green beans, lettuce
Skim milk, whole, low-fat yogurt
Legumes: chickpeas, soya beans, kidney beans, black beans
Whole grains: 100% whole grain bread, brown rice, oatmeal (non-instant)
All-bran cereal
Nuts

Provide quick energy (sugar rush)


Quicker absorption into the bloodstream
Higher insulin response
Result in sugar crash (hypoglycemia)
Lead to mood swings and lethargy
Leads to increased hunger/sugar cravings
Greater chances of storing fat

Glucose, maltose
Honey
Puffed and flaked cereals , instant oatmeal
Rice cakes! (Yes! Rice cakes!)
Candy, jelly beans
White bread, white flour, white pasta, white rice
Pretzels, soda crackers, corn chips
Cakes, donuts, waffles, ice cream
Fruit: dried dates, watermelon, lychee, very ripe banana
Vegetables: baked or mashed potatoes, fries, parsnips, pumpkin,
carrots
Legumes: lima beans
Electrolyte sports drinks

*Remember: Seasoning a high glycemic carbohydrate food with cinnamon can lessen its impact on your blood sugar levels. (Reference)

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Protein Shake
OR QUEST BAR WITH FRUIT

INGREDIENTS

Whey Protein of Choice. Examples include:


-- BSN Isoburn Fat Burning Protein Powder
Matrix
-- BSN Syntha-6 Whey
-- BSN Syntha-6 Isolate
Water (or unsweetened almond milk)

Ice
Low-glycemic index fruit
Cinnamon
Flavour options: flavoured stevia, Capella
drops or PB2

NUTRITIONAL INFO
Calories: 196 cal
fat: 5.1 g
saturated fat: 0.7 g
cholesterol: 10 mg
sodium: 306.4 mg

carbohydrates: 17.6 g
fibre: 5.6 g
net carbs:
sugars: 9 g
protein: 21.7 g

(for 1 scoop of BSN Isoburn with unsweetened


vanilla almond milk and 1 cup of strawberries)

DIRECTIONS
You can either blend your fruit into your protein shake, or you
can enjoy your fruit and shake separately.
1. Place the following into a blender/Magic Bullet and mix
1 scoop of whey
ice
water (or unsweetened almond milk)
dash of cinnamon
optional: flavoured stevia, Capella drops or PB2
2. Have one serving of fresh low glycemic fruit. Options include:
1 medium apple (80 calories)
BONUS TIPS:
What is the Glycemic Index?
Your blood sugar and insulin levels depend on the type of
carbohydrate consumed. Simple carbohydrates (e.g., candy, white
bread) are released more quickly into the bloodstream than complex
carbohydrates (e.g., oatmeal, quinoa, yams). The more quickly the
carbohydrate is released into the bloodstream, the higher your blood
sugar and insulin levels will be, which increases the likelihood of you
storing fat.
The Glycemic Index indicates the rates at which certain carbohydrates
are formed into glucose and released into the bloodstream. The
faster the glucose is released into the bloodstream, the more the
body will secrete insulin in response.
Be cautious of dried fruit:
Consuming dried fruit can add unwanted body fat in a very short
time! Why? The dehydrating process concentrates the calories. A
cup of fresh blueberries contains 84 calories, whereas a cup of dried
blueberries contains a whopping 600 calories! Fresh fruit is the best
option because it satisfies hunger longer (with less calories) due to
the higher water content. Furthermore, dried fruit tends to stick to
the grooves in your molars, which can cause tooth decay.

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1 medium orange (62 calories)


1 cup of strawberries (46 calories)
1 cup of blueberries (84 calories)
1 cup of blackberries (62 calories)
1 grapefruit (sweeten it with stevia and cinnamon)
1 cup of cherries (97 calories)
1 small pear (86 calories)
1 small peach (51 calories)
1 cup of raspberries (64 calories)

The reason why I dont blend fruit into my shakes:


The brain needs about 20 minutes to receive a not hungry anymore
signal. It only takes me 23 minutes to consume a protein shake.
If I blend my strawberries into the shake, then Ill be done with my
meal in 3 minutes and will still be starving! However, if I slice 1 cup of
strawberries into quarters, it will take me a long time to eat these one
by one. First I fill my belly with my protein shake, and then I slowly
enjoy my fruit one piece at a time. This takes 20 minutes, and then
Im full.
Quest Nutrition Bars:
They have one of the best nutritional profiles of any protein bar
on the market! And they taste AWESOME!
Gluten free 20 g
High protein
4 g non-fibre carbs (learn more about non-fibre carbs by reading
my article, Fiber Facts and Net Carbs)
No trans fat

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62

Eggs

A N D A P P L E S TA C K S

INGREDIENTS
Hard-boiled eggs
Apple

NUTRITIONAL INFO
Black pepper
Cinnamon

Calories: 235 cal


fat: 10.6 g
saturated fat: 3.3 g
cholesterol: 4.24 mg
sodium: 124 mg

carbohydrates: 23.1 g
fibre: 5 g
net carbs: 18.1 g
sugars: 18.1 g
protein: 12.6 g

DIRECTIONS
1. Cut 1 medium apple and sprinkle with cinnamon
2. To save time, you can purchase omega-3 hard-boiled eggs premade
3. Serve the apple with 2 hard-boiled eggs. Season the eggs with
pepper and your favourite salt-free seasoning.
4. Whats great about this breakfast is that it is portable: you can even
eat it in the car on your way to work.
How to make hard-boiled eggs:
Place the eggs in a pot on the stove
Fill the pot with cold water (covering the eggs with 1 inch of water)
Turn on the stove to medium heat
Add a pinch of salt to the water (this will make it easier to peel the eggs)
Cover the pot with a lid and then bring the water to a boil
As soon as the water boils, turn off the heat, keeping the pot (with
BONUS TIPS:
FAQs about Eggs:
1. What are omega-3 eggs?
An Omega-3 egg is a nutritionally enhanced egg that provides more
heart-healthy omega-3 fatty acids and vitamin E compared to regular
eggs. An omega-3 egg contains approximately 320 mg of omega-3,
whereas a regular egg contains approximately 63 mg of omega-3.
Omega-3 eggs are produced by feeding chickens an all-natural flaxbased diet. Flaxseed is a good source of omega-3 fatty acids.
The type of omega-3 fatty acid found in omega-3 eggs is alpha-linolenic
acid (ALA), which is found exclusively in the egg yolks. This means you
have to eat the egg yolk of an omega-3 egg in order to reap their benefits.
2. Which is better, a brown egg or a white egg?
The colour of an eggshell depends upon the hens breed. The
eggshells colour has nothing to do with the eggs quality, nutritive
value or flavour.

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the lid on) on the warm stovetop. Set the timer for 10-15 minutes.
How to check if the eggs are done: when you whirl the egg on a
table, and it whirls quickly, then it is hard boiled. If it turns slowly,
it is soft boiled.
Chill the eggs by placing them in a bowl of ice water. Then remove
them from cold water and place them in a refrigerator. Chilling the
eggs helps to separate eggshell from the egg, provided you dont
leave them in the cold water for too long.
How to peel the egg:
Start by rolling the egg on the counter to crack the shell. Its easiest
to peel the eggs under cold running water. Be sure to grab the
membrane under the shell too.

3. The Yolk Controversy:


Did you know that one egg yolk contains 213 mg of cholesterol?
Does this mean you shouldnt eat egg yolks? We already know
that saturated fat is more responsible for raising LDL cholesterol
levels than dietary cholesterol. Eggs, however, can increase the
level of LDL bad cholesterol, which increases the risk of heart
disease. Nevertheless, the American Heart Association states
that eggs can fit within heart-healthy guidelines provided dietary
cholesterol from meats, poultry and dairy products is limited.
And here are a few benefits of eggs: they are very high in vitamin
D, low in saturated fat, high in B vitamins and heart-healthy
omega-3 fatty acids.
Keep in mind that the cholesterol in an egg is only in the yolk.
This means that egg whites are a heart-healthy source of protein.
When baking and cooking, you can substitute 1 whole egg with
2 egg whites or with cholesterol-free egg substitute. And dont
forget that baked goods are often prepared with eggs, which do
count toward your daily cholesterol limit!
(Reference)

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Chicken

and Bean

SPROUT WRAP

WITH GRAPEFRUIT

INGREDIENTS

Collard greens
Grilled skinless chicken breast
Bean sprouts

NUTRITIONAL INFO
Salt-free seasoning, black pepper
Grapefruit (with cinnamon and stevia)

Calories: 207 cal


fat: 44 g
saturated fat: 1 g
cholesterol: 65 mg
sodium: 292 mg

carbohydrates: 18.6 g
fibre: 5.4 g
net carbs: 13.2 g
sugars: 9 g
protein: 24.6 g

DIRECTIONS

1. On a non-stick skillet (or use a non-stick cooking spray), grill 4 oz


of chicken breast
Measure 1 cup bean sprouts and cook as follows:
2. Rinse the bean sprouts in cold water and blot dry
3. Add them to the skillet (coated in non-stick cooking spray) or boil
them until they are tender (for ~2-3min) and then drain them.
BONUS: You can add the cooked bean sprouts to your blender. If
you puree them, it makes a dip! Just add your favourite herbs

and salt-free spices. You can even use it as a sauce for this chicken wrap!
4. Wash and dry 68 (~2 cups) of collard greens. Cut off the stems to
facilitate folding.
5. Divide the chicken and bean sprouts among the collard greens. Season with your favourite salt-free seasoning and/or black pepper.
6. Roll into a wrap.
7. Serve with of a grapefruit sweetened with cinnamon and stevia.

BONUS TIPS:
FAQs about Bean Sprouts:
Arent bean sprouts associated with outbreaks of food-borne
illness?
There have been at least 30 reported outbreaks (since 1996) of foodborne illness associated with different types of raw and lightly cooked
sprouts. Salmonella and E. coli caused most of these outbreaks1.

Did you know?


Bean sprouts are a good source of digestive enzymes. These enzymes
are essential for the breakdown of protein, carbohydrates and fat2.
(Reference 1, Reference 2)

What can I do to reduce the risk of illness?


Children, the elderly, pregnant women, and anyone with
weakened immune systems should avoid eating raw sprouts
(including alfalfa, clover, radish, and mung bean sprouts)1.
Be sure to cook sprouts thoroughly to reduce the risk of illness
because it kills the harmful bacteria1.

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Turkey Asparagus
Roll-Ups
W I T H S W E E T P O TAT O F R I E S

INGREDIENTS

Turkey scaloppini (thinly sliced turkey breast)


Salt-free seasoning, garlic, dehydrated

NUTRITIONAL INFO
onion flakes, dill, black pepper
Sweet potatoes

Calories: 295 cal


fat: 1.7 g
saturated fat: 0 g
cholesterol: 83.3 mg
sodium: 139 mg

carbohydrates: 28.7 g
fibre: 4.5 g
net carbs: 15.2 g
sugars: 4.7 g
protein: 44.2 g

DIRECTIONS

Sweet Potato Fries:


1. Preheat oven to 350 F
2. Peel sweet potatoes, cut into fry-shaped, long and narrow strips
3. Place on a non-stick cookie sheet or use a silicone non-stick baking
mat (ideal). Otherwise, use non-stick cooking spray or coat the cookie sheet lightly with extra virgin olive oil or extra virgin coconut oil.
4. Sprinkle 1 tsp cinnamon
5. Bake in oven for 45 minutes until slightly crispy.
6. Measure 4 oz
Turkey and asparagus:
7. Measure 1 cup of asparagus spears, after having cut off their ba-

BONUS TIPS:
Asparagus
Asparagus is chock-full of fibre, which helps promote a sense of
fullness. This makes it a great food to include in your weight-loss
program.

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ses where the white part transitions to green. Season with salt-free
seasoning.
8. Use an oven safe pan (use non-stick cooking spray)
9. Roll 1 thin slice of turkey breast (2 oz total) around cup of asparagus spears. Secure with a toothpick. Repeat this procedure (so
your dish will be comprised of 4 oz turkey and 1 cup of asparagus
in grand total.
10. Season with salt-free seasoning, garlic, dehydrated onion flakes,
black pepper.
11. Bake at 350 F for 2530 minutes
12. Ensure you remove the toothpick prior to eating!

Asparagus contains asparagine, which is a natural diuretic that


helps flush excess fluids and waste from the body. So if you want
to prevent water weight gain (bloating), then eat asparagus.
Asparagus contains inulin, which stimulates healthy bacteria in
the large intestine, facilitating digestion.
(Reference)

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Shepherds

Pie

S W E E T P O TAT O A N D E X T R A L E A N G R O U N D C H I C K E N

INGREDIENTS

Extra lean ground chicken


Sweet potatoes

NUTRITIONAL INFO
Salt-free seasoning, dehydrated onion flakes (or fresh cut onions), black pepper

Calories: 256 cal


fat: 11.4 g
saturated fat: 10.3 g
cholesterol: 85.5 mg
sodium: 137.7 mg

carbohydrates: 17.1 g
fibre: 2.6 g
net carbs:
sugars: 3,6 g
protein: 21.9 g

DIRECTIONS

1. Peel a sweet potato and bake it in the oven for 3045 minutes at
350 F. Mash it in a food processor. Weigh 36 oz.
2. Cook the extra lean ground chicken in a non-stick skillet with 1 tbsp
water (or use a sparing amount of extra virgin olive or coconut oil).
Measure 4 oz.

3. Season the chicken with salt-free seasoning, dehydrated onion flakes (or fresh cut onions), pepper.
4. Place the sweet potato mash on top of the chicken and serve.

BONUS TIPS:
Sweet Potatoes
Sweet potatoes are rich in complex carbohydrates, dietary fibre,
vitamin C and vitamin B6. Sweet potatoes also contain the immuneboosting phytonutrient, beta-carotene (a vitamin A equivalent
nutrient).
(Reference)

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Shrimp
A N D V E G E TA B L E Q U I N O A

NUTRITIONAL INFO

INGREDIENTS

Quinoa
Shrimp
6 cherry tomatoes

Broccoli
Extra virgin coconut oil
Salt-free seasoning, black pepper

Calories: 192 cal


fat: 1.2 g
saturated fat: 0 g
cholesterol: 5 mg
sodium: 300.9 mg

carbohydrates: 27 g
fibre: 11.8 g
net carbs: 15.2 g
sugars: 7.6 g
protein: 27.5 g

DIRECTIONS
How to Cook Quinoa:
1. After removing it from the package, place the quinoa into a sieve
(fine strainer) and rinse it in ample running water for several minutes to remove its bitter-tasting coating of unpalatable saponins.
Note that most commercially sold quinoa has had this bitter coating already removed, so it can be used without pre-rinsing.
There are 2 ways to cook quinoa:
Heat quinoa in a pot on the stove with 1.5 times its volume of water
Bring to a boil without the lid on the pot, reduce heat and simmer
half-covered for 1215 minutes with the lid on the pot.
Its done when the germ separates from the seeds (a cooked germ has
a tiny curl and should have a slight bite to it (like al dente pasta).
From this, you measure cup of quinoa.
Or Use your rice cooker, using the same protocol as you would for rice.
BONUS TIPS:
Broccoli: Did you know that this cruciferous vegetable contains more
vitamin C than an orange? It also contains more calcium than a glass
of milk! Broccoli is packed with a phytochemical called sulforaphane,
which has been shown to lower the risk of many types of cancers1.
Broccoli is a cruciferous vegetable. Do not overcook cruciferous
vegetables as it will produce a strong unappealing sulfur odour.
Eat your cruciferous vegetables either raw or lightly steamed. This
ensures you will retain their phytochemicals and disease-preventing
effects2. (Reference 1, Reference 2)
Shrimp: The American Heart Association actually does not
recommend abstaining from shrimp if you have normal cholesterol
levels. Why? Because it is lower in saturated and total fat than most
meats and poultry. According to scientists from The Rockefellar
University and the Harvard School of Public Health, despite its high
level of cholesterol, steamed shrimp does not adversely affect the
lipoprotein profile in individuals with normal cholesterol levels. In

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Always measure the quinoa AFTER it has been cooked. Store left-over cooked quinoa in the fridge for 4 days. If you accidentally cook
more than 4 days worth of quinoa, you can freeze it for later use.
Store unused uncooked quinoa in the freezer. (Reference)
Add the following to the cooked quinoa:
1 cup of microwave steamed broccoli florets (or green vegetable
of choice)
4 oz shrimp (I purchase frozen shrimp with the lowest possible sodium content) prepare the shrimp in a skillet using 1 tbsp extra virgin coconut oil dont overcook the shrimp. Note: if you purchased
pre-cooked shrimp, just add them to the quinoa
6 cherry tomatoes
Salt-free seasoning, black pepper
1 tsp dehydrated minced onion
fact, it tends to increase the HDL good cholesterol levels. (Reference)
Quinoa: Quinoa (pronounced keen-wah), is a whole grain known for
being a dietary staple of the ancient Incas of South America. It is a
low-glycemic index complex carbohydrate, as well as an excellent
source of protein, providing all 9 essential amino acids. In fact,
quinoa has twice the protein of regular cereal grains with fewer carbs.
This gluten-free high-fibre ancient grain is most typically available
in stores in the red or golden varieties. Quinoa has a slightly nutty
flavour and a light fluffy texture.
Red quinoa has a chewier texture and a stronger and earthier flavour
than its golden counterpart. Both provide a source of dietary fibre,
vitamin E, B vitamins, calcium and phosphorus. (Reference)
Tomatoes: Tomatoes are a rich source of lycopene, a powerful
anti-cancer agent. But did you know that lycopene needs fat to be
optimally absorbed? Be sure to add a healthy fat to your tomato
dishes, such as extra virgin olive oil or extra virgin coconut oil.
(Reference)

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Tilapia Rice
Pilaf

INGREDIENTS

Tilapia
Brown rice

NUTRITIONAL INFO
Green beans
Salt-free seasoning, black pepper, dill.

Calories: 233 cal


fat: 4.6 g
saturated fat: 0.1 g
cholesterol: 64 mg
sodium: 71.1 mg

carbohydrates: 19.1 g
fibre: 3.8 g
net carbs: 15.3
sugars: 3,6 g
protein: 31.1 g

DIRECTIONS

How to cook brown rice:


1. Heat rice in a pot on the stove with 1.5 times its volume of water
2. Bring the water to a boil without the lid on the pot, reduce the heat,
and simmer for 45 minutes with the lid on the pot.
3. Let stand, covered, for 10 minutes before serving.
4. Measure of a cup of cooked brown rice (1 serving).
5. As the rice approaches completion, start grilling the tilapia and
steaming the green beans

Tilapia:
6. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
tilapia
7. Season with salt-free seasoning and black pepper.
8. Place 1 cup of green beans in a microwave-safe glass dish. Fill the
dish with just enough water to cover the bottom of the dish (not a
lot!). Cover with plastic wrap and microwave for 23 minutes.
9. Plate the tilapia and green beans over the rice.

BONUS TIPS:
Why Brown Rice instead of White Rice?
Brown rice still has the bran intact, so it has more fibre than white rice.
It also contains more nutrients (magnesium, manganese, selenium
and zinc) than white rice. And lastly, brown rice releases sugars more
slowly into your blood stream than white rice, which helps minimize
fat storage. It is also a better option for those who have diabetes or
who want to prevent it. (Reference)

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74

Grilled Shrimp
A N D V E G E TA B L E Q U I N O A

INGREDIENTS

Quinoa
Shrimp
Zucchini

NUTRITIONAL INFO
Peppers (any colour)
Extra virgin coconut oil
Salt-free seasoning, black pepper

Calories: 311 cal


fat: 17 g
saturated fat: 13.7 g
cholesterol: 206.7 mg
sodium: 304.4 mg

carbohydrates: 19 g
fibre: 4.7 g
net carbs:
sugars: 7.6 g
protein: 23.5 g

DIRECTIONS

How to Cook Quinoa:


1. After removing it from the package, place the quinoa into a sieve
(fine strainer) and rinse it in ample running water for several minutes to remove its bitter-tasting coating of unpalatable saponins.
Note that most commercially sold quinoa has had this bitter coating already removed, so it can be used without pre-rinsing.
There are 2 ways to cook quinoa:
Heat quinoa in a pot on the stove with 1.5 times its volume of water
Bring to a boil without the lid on the pot, reduce heat and simmer
half-covered for 1215 minutes with the lid on the pot.
Its done when the germ separates from the seeds (a cooked germ has
a tiny curl and should have a slight bite to it (like al dente pasta).
From this, you measure cup of quinoa.
Or Use your rice cooker, using the same protocol as you would for rice.
BONUS TIPS:
Bottom Feeders. What are they and is it bad to eat them?
Bottom feeders include catfish and carp, as well as shellfish such as
lobster, crab, oysters, mussels, clams, snails, shrimps and scallops.
These aquatic animals feed on or in close proximity to the bottom of

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Always measure the quinoa AFTER it has been cooked. Store left-over cooked quinoa in the fridge for 4 days. If you accidentally cook
more than 4 days worth of quinoa, you can freeze it for later use.
Store unused uncooked quinoa in the freezer. (Reference)
Add the following to the cooked quinoa:
1 cup of grilled peppers (any colour)
1 cup of grilled steamed zucchini (chopped)
4 oz shrimp (I purchase frozen shrimp with the lowest possible sodium content) prepare the shrimp in a skillet using 1 tbsp extra virgin coconut oil dont overcook the shrimp. Note: if you purchased
pre-cooked shrimp, just add them to the quinoa
6 cherry tomatoes
Salt-free seasoning, black pepper
1 tsp dehydrated minced onion (or chop an onion if you have time)
a body of water. Bottom feeders are scavengers because they eat the
waste of other animals, as well as pollutants (including dioxins) that
are dumped into the ocean by man. (Reference)
Two portion sizes per week of shrimp are considered safe to eat by
the American Dietetic Association.

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Bison Mushroom
Onion Burgers

INGREDIENTS

Ezekiel 4:9 Buns


Ground bison (buffalo) meat
Cremini mushrooms

NUTRITIONAL INFO
Salt-free seasoning, garlic, dehydrated
minced onion (or sliced fresh onion), black
pepper

Calories: 398 cal


fat: 14.4 g
saturated fat: 0 g
cholesterol: 70.6 mg
sodium: 236.4 mg

carbohydrates: 38.4 g
fibre: 6.2 g
net carbs: 32.2
sugars: 1.6 g
protein: 31.4 g

DIRECTIONS

1. Measure 3 oz of ground bison meat. Season with salt-free seasoning, garlic, dehydrated minced onion (or sliced fresh onion) and
black pepper and mix to disperse the seasoning. Press it into a
hamburger patty shape using your hands.
2. Grill (on a non-stick skillet or use cooking spray) the bison patty
BONUS TIPS:
Ezekiel 4:9 Bread:
It is made from freshly sprouted, organically grown whole grains. The sprouting
process releases vitamins and minerals stored in the whole grains. It also
increases the protein content and decreases the calories and carbohydrates
found in the original grain.
It is flourless
It is a complete protein
It is high in fibre
It is not gluten-free, but the sprouting process converts the gluten to a more
digestible (tolerable) state. In fact, many people with gluten sensitivities are
able to consume sprouted products without any adverse reactions.
It is lower on the glycemic index and is therefore a better choice than bread made
with refined flour for type 2 diabetics and for people trying to lose weight.
Ingredients: Organic Sprouted Wheat, Malted Barley, Organic Sprouted
Millet, Organic Sprouted Barley, Organic Sprouted Lentils, Organic Sprouted
Soybeans, Organic Sprouted Spelt, Filtered Water, Fresh Yeast, Sea Salt
Ezekiel 4:9 bread is found in the freezer section of your grocery store.
(Reference)
Wheres the beef?
You may have noticed my recipes do not feature beef. Many fitness models
eschew red meat (aka the diet buster) because of its alleged high fat content.
Fatty cuts of red meat contain high levels of saturated fat, which is known to
raise cholesterol levels, clog arteries and increase your risk of heart disease,
diabetes and cancer.
The Harvard School of Public Health recommends eating red meat rarely
because of its saturated fat content and link to certain kinds of cancer.
According to a report from a project by the American Institute for Cancer Research
and the World Cancer Research Fund, people who ate 3.5 ounces of red meat
(beef, lamb and pork) daily had a 17% increased risk of developing colon cancer
compared to those who ate no red meat, and those who ate 7 ounces of red meat
daily had a 34% higher risk.

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for about 5 minutes on each side. Simultaneously, grill 1 cup of


cremini mushrooms (and season the mushrooms using any combination of your favourite salt-free seasoning).
3. Toast the Ezekiel 4:9 hamburger buns.
4. Place the burger inside the toasted Ezekiel buns with the mushrooms.

A National Cancer Institute study of half a million people found that those who
ate 4 or more ounces of red meat daily were 30% more likely to have died
of any cause during a 10 year period than those who consumed less. Those
who ate mostly poultry or fish had a lower risk of death. So ensure red meat is
only an occasional part of your diet. And remember to avoid processed meat
(bacon, sausage, hot dogs, deli meats) as they are also linked to higher cancer,
heart disease and diabetes risk.
If you are a meat lover, dont panic. There are still options. Leaner cuts of
beef contain little fat, such as sirloin and round, and can be incorporated into
a heart-healthy diet. Grass-fed beef contains less saturated fat, higher levels
of heart-healthy omega-3 fatty acids and more CLA (conjugated linoleic acid)
than grain-fed. CLA is a type of fat that actually helps you reduce body fat
and increase lean muscle mass when combined with a healthy lifestyle and
exercise program.
An even better option is bison (buffalo) meat. In fact, it is often referred to as
the better red meat because it is highly nutrient dense, low in calories, high
in protein, high in iron, high in CLA and tastes great. Bison are grass-fed and
consequently have a lower fat and cholesterol content than beef and pork.
Bison can be used interchangeably with beef in most recipes, which means you
will still be able to enjoy your favourite dishes, except they will be healthier!
(Reference 1, Reference 2, Reference 3, Reference 4, Reference 5, Reference 6)
Raw Garlic:
The health benefits of garlic have been touted for centuries. It has been used
to lower blood pressure and cholesterol, prevent cancer, and even as an antibacterial, anti-fungal and anti-viral agent.
One clove of garlic provides vitamins A, B, C, selenium, iodine, potassium, iron,
calcium, zinc and magnesium. Tests have revealed that raw garlic can detoxify
the body by increasing antioxidant levels. (Reference)

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Chicken

Fried Rice
INGREDIENTS

Brown rice
Cremini mushrooms

NUTRITIONAL INFO
Onions
Salt-free seasoning and black pepper

Calories: 217 cal


fat: 2.5 g
saturated fat: 0.1 g
cholesterol: 75 mg
sodium: 76.1 mg

carbohydrates: 20.8 g
fibre: 1.6 g
net carbs: 19.2 g
sugars: 4.5 g
protein: 29.8 g

DIRECTIONS

How to Cook Brown Rice:


1. Heat rice in a pot on the stove with 1.5 times its volume of water
2. Bring the water to a boil without the lid on the pot, reduce the heat,
and simmer for 45 minutes with the lid on the pot.
3. Let stand, covered, for 10 minutes before serving.
4. Measure of a cup of cooked brown rice (1 serving).

BONUS TIPS:
Black Pepper:
Black pepper contains piperine, which has been shown to boost
thermogenesis by stimulating the nervous system. (Reference)
What is Thermogenesis?
Thermogenesis refers to a process in which your body burns calories
in the foods you have just eaten, converting these calories to heat.
In theory, if you eat a thermogenic food, your core temperature will

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As the rice approaches completion, start grilling the chicken and


mushrooms:
5. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
chicken breast with 1 cup of cremini mushrooms and of a cup of
freshly chopped onion
6. Season with salt-free seasoning and black pepper.
7. Combine the rice with the chicken and vegetables
increase and also cause your metabolism to speed up. As we already
know, a faster metabolism translates into more calories being burned.
According to the Mayo Clinic, a mere 10% of calories are burned
through diet-induced thermogenesis. This means diet-induced
thermogenesis only constitutes a small part of your daily energy
expenditure. Do not expect a profound effect on your weight loss
by consuming thermogenic foods. But then again, every little thing
helps! (Reference)

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Salmon Rice
Pilaf

INGREDIENTS

Wild Alaskan salmon


Asparagus

NUTRITIONAL INFO
Brown rice
Salt-free seasoning, black pepper

Calories: 291 cal


fat: 9.6 g
saturated fat: 1.5 g
cholesterol: 80.5 mg
sodium: 66 mg

carbohydrates: 16.4 g
fibre: 2 g
net carbs: 14.4
sugars: 0 g
protein: 34.1 g

DIRECTIONS

How to cook brown rice:


1. Heat rice in a pot on the stove with 1.5 times its volume of water
2. Bring the water to a boil without the lid on the pot, reduce the heat,
and simmer for 45 minutes with the lid on the pot.
3. Let stand, covered, for 10 minutes before serving.
4. Measure of a cup of cooked brown rice (1 serving).
5. As the rice approaches completion, start grilling the salmon and
steaming the asparagus
BONUS TIPS:
Which type of salmon should we be consuming and why?
Mercury contamination, pesticides and persistent organic pollutants
are a widespread problem among salmon habitats. Persistent
organic pollutants, referred to as POPs, include harmful dioxins and
cancer-causing polychlorinated biphenyls (PCBs). The good news is
that some salmon habitats are low risk in terms of contaminants.
Salmon can be classified as either Pacific or Atlantic, depending on
the ocean in which they are found. Atlantic salmon is generally
farm-raised. Farm-raised salmon are doused with antibiotics, copper
sulfate and exposed to more pesticides. They are also fed a synthetic
salmon-coloured dye (canthaxanthin), otherwise their flesh would
appear pale grey.
Canthaxanthin has been linked to retinal damage in people who take
it as a sunless tanning pill. Farm-raised salmon contain much higher
amounts of pro-inflammatory omega-6 fats and less usable hearthealthy omega-3 fats.
Studies in British Columbia and Great Britain both demonstrated
that farmed salmon accumulate more cancer-causing PCBs and toxic
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Tilapia:
6. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
salmon
7. Season with salt-free seasoning and black pepper.
8. Place 1 cup of asparagus in a microwave-safe glass dish. Fill the
dish with just enough water to cover the bottom of the dish (not a
lot!). Cover with plastic wrap and microwave for 2-3 minutes.
9. Plate the salmon and asparagus over the rice.
dioxins than wild salmon. Studies have found that the fishmeal pellets
that are fed to the farm-raised salmon are highly contaminated with
PCBs. Every time you digest farm-raised salmon, cancer-causing PCBs
are released into your system, which are in turn stored in your own
body fat. If you eat farm-raised Atlantic salmon on a regular basis,
the PCBs and other contaminants will bioaccumulate inside of you.
Wild Alaskan salmon poses the lowest contamination risk and is the
best option for salmon consumption. The next best wild-caught
salmon options include Southeast Alaskan chum, sockeye (red), coho
(silver), pink, and Chinook (king). Wild-caught salmon have a higher
protein content and a lower fat content than farm-raised salmon.
Eighty percent of the salmon consumed worldwide is farm-raised,
making it harder to find wild-caught salmon. If your grocery store
does not carry wild-caught Alaskan salmon, it is recommended that
you purchase wild-caught Alaskan salmon in canned form (with no
salt added) as the next best option. (Reference)

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Chicken

and Mushrooms
INGREDIENTS

Enoki mushrooms
Cremini mushrooms
Chicken scaloppini (thinly sliced chicken)

NUTRITIONAL INFO
Salt-free seasoning, garlic, dehydrated
onion flakes, black pepper.
Ground flaxseed meal

Calories: 182 cal


fat: 4.3 g
saturated fat: 0.3 g
cholesterol: 75 mg
sodium: 75 mg

carbohydrates: 8.5 g
fibre: 2.9 g
net carbs: 38.8 g
sugars: 2.1 g
protein: 30.4 g

DIRECTIONS

1. Measure and cut cup of enoki mushrooms, season with Mrs.


Dash salt-free seasoning.
2. Use an oven safe pan (use non-stick cooking spray)
3. Roll 2 thin slices of chicken breast (4 oz total) around cup of enoki
mushrooms coated with 1 tbsp of ground flaxseed meal. Secure
with a toothpick

BONUS TIPS:
Ground Flaxseed:
Flaxseed contains soluble and insoluble fibre, as well as mucilage.
Not only does mucilage help protect against bowel cancer, but it also
helps stabilize your blood sugar. And fibre, as you know, helps relieve
constipation.
Ground flaxseed expands up to 5 times when ingested, which means

4. Place 1 cup of cremini mushrooms into the pan


5. Season with salt-free seasoning, garlic, dehydrated onion flakes,
black pepper.
6. Bake at 350 F for 2530 minutes
7. Ensure that you remove the toothpick prior to eating!

1 tablespoon added to your morning oats or protein shake will be


enough to help you feel full all morning! Note that flaxseeds must be
ground in order to be absorbed. Store them in the refrigerator in an
airtight container to extend their freshness (they will stay fresh for 3
months).
Flaxseeds also contain lignans, which possess anti-cancer, anti-viral,
anti-bacterial and antioxidant properties. Flaxseeds are also an
amazing source of omega-3 fatty acids and protein. (Reference)

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84

Key Lime

Cheesecake
PROTEIN SHAKE

INGREDIENTS

BSN Isoburn Fat Burning Protein Powder


Matrix (Vanilla Ice Cream)
GG Bran Scandinavian Crispbread
Stevita Lime Flavored Stevia Crystals

NUTRITIONAL INFO
2 tsp of low-fat cottage cheese
Ice
Unsweetened vanilla almond milk (or
water)

Calories: 171 cal


fat: 4.7 g
saturated fat: 0.7 g
cholesterol: 11.3 mg
sodium: 337.1 mg

carbohydrates: 13.8 g
fibre: 7.8 g
net carbs: 6 g
sugars: 2.2 g
protein: 23.8 g

DIRECTIONS

1. Place the following into a blender/Magic Bullet and mix:


1 GG Bran Scandinavian Crispbread (grind it in a coffee grinder or
place it in a Ziploc bag and smash it into bits using a hammer)
BSN Isoburn Fat Burning Protein Powder Matrix (Vanilla Ice Cream)

BONUS TIPS:
Stevia:
Stevia extract is a natural sweetener that is 300 times sweeter
than sugar. It contains no sugar and unlike artificial sweeteners
(e.g., aspartame) it is not derived artificially from chemicals. Stevia
is derived from the extremely sweet leaves of the stevia plant.
(Reference)
Stevita Stevia contains zero calories, zero sugar, zero
carbohydrates, zero caffeine and will not spike blood sugars!

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1/2 tsp Stevita Lime Flavored Stevia Crystals


2 tsp low-fat cottage cheese
Ice
1 cup unsweetened vanilla almond milk

Maintaining stable blood sugar levels will prevent you from


gaining weight. So not only is stevia a guilt-free way to satisfy
your sweet tooth, but it is also not going to cause tooth decay. Its
also a great option for diabetics. (Reference)
Ice Water:
Did you know ice-cold water can cause your body to burn more
calories? Why? Because your metabolic rate will increase in
order to warm the ice water to your bodys natural temperature.
(Reference)

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Tilapia
INGREDIENTS

Tilapia
Broccoli
Salt-free seasoning, black pepper

Sliders
Lime
Onion (or dehydrated minced onion)
Cilantro

NUTRITIONAL INFO

Calories: 113 cal


fat: 1 g
saturated fat: 0.5 g
cholesterol: 55 mg
sodium: 60 mg

carbohydrates: 3 g
fibre: 2 g
net carbs:
sugars: 1 g
protein: 23 g

(4 oz of tilapia and 1 cup [65 g] of broccoli florets)

DIRECTIONS

1. Place the following into a food processor:


1 tilapia filet (uncooked)
1 cup of steamed broccoli florets (steam them in a microwave for
2 minutes)
Salt-free seasoning, black pepper
Squirt half of a limes juice
1 tbsp of dehydrated sliced onion (adds flavour and is quicker than

BONUS TIPS:
Tilapia:
Although tilapia contains heart-healthy omega-3 fatty acids, they also
contain a high amount of unfavourable omega-6 fatty acids. Omega-6
fatty acids are polyunsaturated fats that help lower cholesterol levels;

slicing an onion, but if you prefer, you can slice and add a fresh onion)
TBSP of chopped cilantro (you can even buy it in a squeezable
tube to save time)
2. Blend the ingredients in the food processor.
3. Roll into small patties.
4. Place on grill (use non-stick cooking spray) for 10 minutes.
5. Serve immediately

however, when over-consumed relative to omega-3 fatty acids, it may


increase your risk for heart disease and arterial plaque formation.
My take? I eat tilapia in moderation throughout the week while
incorporating other sources of omega-3 fats (such as walnuts,
salmon, fish oil supplements and flaxseed) into my diet.
(Reference)

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88

Cheesy Chicken

and Broccoli
ON MIRACLE NOODLES

INGREDIENTS

Grilled skinless chicken breast


Nutritional yeast
Broccoli

NUTRITIONAL INFO
Black pepper, salt-free seasoning
Miracle Noodles

Calories: 183 cal


fat: 2 g
saturated fat: 0 g
cholesterol: 75 mg
sodium: 112.5 mg

carbohydrates: 9.5 g
fibre: 6 g
net carbs:
sugars: 3.5 g
protein: 34 g

DIRECTIONS
1. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
chicken breast
2. Steam 2 cups of broccoli florets (steam them in a microwave for 2
minutes)
3. Prepare the Miracle Noodles: drain the pack and rinse in a strainer

BONUS TIPS:
Miracle Noodles and Miracle Rice:
Calorie free
Carbohydrate free
Gluten free and wheat free
Kosher
Made of a healthy natural soluble fibre called Glucomannan,
which is known to lower cholesterol
Foods high in soluble fibre help prevent your blood sugar levels
from rising too high after meals by keeping food in the stomach
longer.
Beneficial effects backed by medical studies for type II diabetes,
constipation, obesity and cholesterol

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for a couple of minutes. Lightly boil for 1 minute. When added to


your dishes, it absorbs the flavour of your food.
4. Add 1 tbsp of nutritional yeast
5. Season with your favourite salt-free seasoning and black pepper.

Easily absorbs the flavours of any soup, dish or sauce


No fat, no sugar, no starch
Instant and come in a variety of styles
Miracle Noodles need not be stored in the fridge: Shelf life: 6-10
months refrigerated, 4 months in the pantry. (Reference)

Steam Your Veggies:


If you boil your vegetables in water, the nutrients will leach out
into the water. For example, boiling broccoli causes it to lose
glucosinolate, the sulfur-containing compound that may provide
broccoli with its cancer-fighting properties. Steamed broccoli holds
on to more glucosinolate than boiled or fried broccoli.
(Reference)

HIGH
HIGHPROTEIN,
PROTEIN,HIGHER
LOWER CARB, LOWER FAT RECIPES

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90

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Grilled
Chicken
with Sugar Snap Peas
A N D C H E E S Y B A K E D T O M AT O
INGREDIENTS

Tomato
Sugar snap peas
Skinless chicken breast

NUTRITIONAL INFO
Nutritional yeast
Salt-free seasoning, black pepper, chili
pepper flakes

Calories: 206 cal


fat: 2.4 g
saturated fat: 0.1 g
cholesterol: 75 mg
sodium: 82.6 mg

carbohydrates: 15.7 g
fibre: 6 g
net carbs: 9.7 g
sugars: 8.7 g
protein: 33.8 g

DIRECTIONS
1. Cut the top off of 1 medium sized fresh tomato.
2. Sprinkle 1 tbsp of nutritional yeast over the top of the tomato,
which will impart a cheesy flavour. You can also season it with
your favourite salt-free seasoning and herbs.
3. Place the tomato in an oven-safe pan and bake at 350 F for 2030
minutes.
10 minutes before the tomato is finished, prepare the chicken
and sugar snap peas:

4. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of


skinless chicken breast
5. Season with salt-free seasoning, chili pepper flakes and black pepper.
6. Place 1 cup of sugar snap peas in a microwave-safe glass dish. Fill
the dish with just enough water to cover the bottom of the dish (not
a lot!). Cover with plastic wrap and microwave for 23 minutes.
7. Plate the chicken, sugar snap peas and baked cheesy tomato.

BONUS TIPS:
Organic Food:
Organic food is grown or raised without chemical fertilizers, pesticides,
weed killers or drugs (antibiotics or growth hormones) and excludes
genetic engineering.
Organic food can cost 1.5 to 2 times more than regular food because more
labour and expense are required to grow and raise plants and animals with
organic feed and without the use of chemical fertilizers, pesticides and
drugs. (Reference)
Why should you purchase organic food?
Organic food has less pesticide residue compared with conventional food
and it is better for the environment because pesticides can kill birds and
small animals.
It is postulated that long-term exposure to small amounts of pesticide
residues in food may lead to their accumulation in our bodies and could
potentially lead to nervous system disorders, immunosuppression,
reproductive damage and cancer. No tests have confirmed this theory, but
just to be on the safe side, I elect to minimize my exposure to pesticide
residues in foods by purchasing organic food. (Reference)
But organic food is so expensive. Is there another option?
I save money by purchasing locally grown organic food from farms and
famers markets. Many small farms use organic methods to grow and raise

Purchased by Kevin Stewart, titan715@hotmail.com #3949832

their food, but cannot afford to become organically certified. This means
the food will cost less, and furthermore, you will be supporting your local
farmers.
If you do not want to buy organic food, you can lower the amount of pesticides
on your food by washing fruits and vegetables under running water using a
scrub brush. You can also peel apples, pears and peaches, but be aware that
you are peeling away many of the fruits most beneficial nutrients. Washing
and peeling, however, do not remove pesticides inside the fruit or vegetable.
Grow your own produce.
Purchase the Clean 15. The Environmental Working Group (EWG) ranks
fruits and vegetables according to their degree of contamination in the
Shoppers Guide to Pesticides. This helps you decide what foods you
should buy organic. Below is their 2011 list of their Dirty Dozen (the 12
most contaminated fruits and vegetables) and the Clean 15 (the least
contaminated with pesticides).
The Dirty Dozen: consider buying these organic
apples, celery, strawberries, peaches, spinach, nectarines, grapes, sweet bell
peppers, potatoes, blueberries, lettuce, kale/collard greens.
The Clean 15: you can opt to purchase these as non-organic
onions, sweet corn, pineapple, avocados, asparagus, sweet peas, mangos,
eggplant, cantaloupe, kiwis, cabbage, watermelon, sweet potatoes,
grapefruit, mushrooms. (Reference)

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92

Chocolate

Miracle Rice
PROTEIN PUDDING

INGREDIENTS
BSN Isoburn Fat Burning Protein Powder
Matrix (Vanilla Ice Cream)
Miracle Rice

NUTRITIONAL INFO
Water (or unsweetened almond milk)

Calories: 120 cal


fat: 2 g
saturated fat: 0.5 g
cholesterol: 10 mg
sodium: 170 mg

carbohydrates: 5 g
fibre: 2 g
net carbs: 3
sugars: 2 g
protein: 20 g

(using water)

DIRECTIONS
1. Open 1 package of Miracle Rice (Shirataki rice): drain the water out
of the package and rinse the rice in cool water for 30 seconds. Set
aside to dry while you prepare the chocolate sauce. Miracle Rice
has zero calories!
2. In a bowl, combine the following:

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1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (Vanilla


Ice Cream)
Just enough water (or unsweetened almond milk, or rice milk, etc)
to the powder to create a saucy consistency.
3. Combine the rice with the sauce: mix together and enjoy!

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Grilled

Chicken Salad
INGREDIENTS

Grilled chicken
Cherry tomatoes
Cucumber
Spinach

NUTRITIONAL INFO

Goji berries
Apple Cider Vinegar
Salt-free seasoning, black pepper

Calories: 215 cal


fat: 2.7 g
saturated fat: 0.1 g
cholesterol: 75 mg
sodium: 131.9 mg

carbohydrates: 23 g
fibre: 5.5 g
net carbs: 17.5 g
sugars: 12.2 g
protein: 31.5 g

DIRECTIONS

1. In a non-stick skillet (or use non-stick cooking spray), grill 4 oz of


chicken breast
2. While the chicken is cooking:
3. Measure and plate 2 cups of spinach (save time by purchasing it
pre-washed). To this you will add the following:
10 cherry tomatoes
BONUS TIPS:
The Goji Berry:
The Goji Berry, also referred to as the Wolfberry, is rife with
antioxidants, which as we know, help reduce the risk of diseases
including cancer. This low glycemic index superfood (GI = 29) is
harvested in the Himalayans and is also chock full of essential fatty
acids and amino acids. Remember that moderation is key: do not
consume more than a handful a day. (Reference)
Apple Cider Vinegar:
The main ingredient in apple cider vinegar is acetic acid, which is
responsible for its bitter taste. You may have noticed apple cider
vinegar in the weight loss supplement aisle. Vinegar has been
purported to enable weight loss for thousands of years. One possible
theory is that it prolongs the sensation of satiety after eating. A
2009 study on mice showed that acetic acid (the main ingredient
in apple cider vinegar) increases the rate of gene expression for
fatty acid oxidation enzymes in the liver, which suppresses body
fat accumulation. Other theories suggest that apple cider vinegar





4.

2 tbsp of goji berries


1 cup of cucumber
3 tbsp of apple cider vinegar
cooked chicken
Season with your favourite salt-free seasoning and black pepper.

prevents weight gain by facilitating digestion, increasing the rate of


gastric emptying and aiding in energy release.
Pure apple cider vinegar is highly acidic and can damage tooth
enamel and burn the tissues in your mouth, throat and esophagus.
Always dilute it with water before consuming it (2 teaspoons a day
mixed in a cup of water). I enjoy consuming it as a salad dressing.
(Reference)
Spinach:
Spinach and other dark leafy greens such as kale are an excellent
source of iron (especially important for women), omega-3 fats,
vitamin A, and lutein for eye health. Spinach is an excellent food
to add to your weight-loss plan because 1 cup is extremely low in
calories and very high in fibre. (Reference)

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96

Baked Pepper
STUFFED WITH CHICKEN

INGREDIENTS

Green pepper
Extra lean ground chicken
Salt-free seasoning, dehydrated minced

NUTRITIONAL INFO
onion flakes (or freshly chopped onion),
black pepper, chili pepper flakes

Calories: 206 cal


fat: 11.6 g
saturated fat: 10.3 g
cholesterol: 85.5 mg
sodium: 94.8 mg

carbohydrates: 5.5 g
fibre: 2 g
net carbs: 3.5 g
sugars: 2.9 g
protein: 21.5 g

DIRECTIONS

The Green Pepper


1. Preheat your oven to 350 F
2. Cut the top off 1 green medium bell pepper and core it
3. Place it in the over for 25 minutes in an oven-friendly pan
The Extra Lean Ground Chicken
4. In a non-stick skillet (or lightly coated with cooking spray), grill 4 oz

of extra lean ground chicken


5. Flavour with salt-free seasoning, dehydrated minced onion flakes
(or freshly chopped onion), black pepper, chili pepper flakes
Combine:
6. Remove the pepper from the oven. Spoon the chicken inside the
pepper

BONUS TIPS:
Protein and Fat Loss:
According to researchers at the Harvard School of Public Health,
protein burns more calories during digestion compared to fat or
carbohydrates. This is one reason high protein diets are helpful
for fat loss. Another study by Paddon-Jones, et. al. published in
the May 2008 issue of the American Journal of Clinical Nutrition
found that individuals whose diets contained more protein not

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only increased thermogenesis (i.e., their metabolism), but also


increased their satiety and facilitated maintenance of an overall
leaner body mass.
Ensure you eat a balanced diet consisting of all 3 macronutrients
(complex carbohydrates, lean protein and healthy fats), but
always include lean protein sources such as fish, skinless chicken
breast, eggs, beans, lean beef, turkey or whey at every meal.
(Reference 1, Reference 2)

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Citrus Tilapia
INGREDIENTS

Tilapia
Zucchini
Green peppers

NUTRITIONAL INFO
Lime
Extra virgin coconut oil
Salt-free seasoning, dill, black pepper

Calories: 319 cal


fat: 18.8 g
saturated fat: 13.2 g
cholesterol: 64 mg
sodium: 72.2 mg

carbohydrates: 9.1 g
fibre: 3.4 g
net carbs: 5.7 g
sugars: 7.6 g
protein: 30.8 g

DIRECTIONS

1.



Add the following to a non-stick skillet for grilling:


1 tbsp Extra Virgin Coconut Oil
4 oz of tilapia
1 cup of zucchini
1 cup of green peppers

2. Squirt the juice out of half of a lime


3. Season with salt-free seasoning, dill and black pepper

BONUS TIPS:
What is the Volumetrics Diet?
The Volumetrics Diet is based on the principle that eating lowcalorie foods (e.g., vegetables) that make you feel full can aid in
weight loss. Since these foods are high in fibre and water, you
can eat generous portions without feeling deprived or hungry.
So go ahead and eat your vegetables! Another great trick is to
begin your meal with a salad or a low-sodium broth-based soup:

this will make you feel full, causing you to consume less calories
over the course of your meal. Its relatively easy to adhere to a
volumetrics diet over the long haul because you will never feel
deprived.
The following are permitted on this diet: fruit, vegetables, lean
meats, poultry, fish, whole grains, beans and low-fat dairy.

Reference: The Volumetrics Eating Plan; Barbara Rolls, Ph.D.; 2005

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100

Chicken
Burgers
NUTRITIONAL INFO

INGREDIENTS

Green pepper
Extra lean ground chicken
Salt-free seasoning, dehydrated minced

onion flakes (or freshly chopped onion),


black pepper, chili pepper flakes

Calories: 206 cal


fat: 11.6 g
saturated fat: 10.3 g
cholesterol: 85.5 mg
sodium: 94.8 mg

carbohydrates: 5.5 g
fibre: 2 g
net carbs: 3.5 g
sugars: 2.9 g
protein: 21.5 g

DIRECTIONS
For 2 burgers
The Green Pepper:
1. Using a knife, cut the 4 side walls off 1 large bell pepper, so that
you have 4 separate squares.
2. Cut each wall into the shapes of hamburger buns (use scissors).
The Extra Lean Ground Chicken:
3. In a bowl, mix 4 oz of uncooked extra lean ground chicken with
salt-free seasoning, dehydrated minced onion flakes (or freshly
chopped onion), black pepper, chili pepper flakes
BONUS TIPS:
The pulpy white interior of the bell pepper is rife with beneficial
flavonoids. Although most people prefer to remove this section, it
can indeed be eaten.
(Reference)

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4. Using your hands, divide the meat into 2 equal portions. Roll each
into 2 patties.
5. In a non-stick skillet (or lightly coated with cooking spray), grill the
2 patties (flip to ensure both sides are cooked). Cut the center to
ensure it is fully cooked.
Combine:
6. Place the patties into your green pepper buns. This recipe yields 2
burgers (4 oz chicken and 1 green pepper in grand total).

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Low Carb
Pizza

INGREDIENTS

Extra lean ground chicken


Flaxseed meal
Black pepper, salt-free seasoning, chili
pepper flakes

NUTRITIONAL INFO



Calories: 225 cal


fat: 12.7 g
saturated fat: 10.4 g
cholesterol: 85.5 mg
sodium: 111.55 mg

Spinach
Broccoli
Cherry tomatoes
Nutritional yeast

Nutritional Info (1/2 of pizza)


Compare this to half of a conventional personal
pan cheese and pepperoni pizza: 400 calories,
19.5 g fat, 36 g carbohydrate, 915 mg sodium!

DIRECTIONS

1.
2.


Cover a round oven-friendly pizza pan with aluminum foil


Combine together and flatten into a crust shape in the pan:
8 oz of extra lean ground white chicken breast
1 tbsp ground flaxseed meal
Season with pepper, salt-free seasoning and/or chili pepper flakes,
etc.
3. To the crust, add:
1 cup chopped spinach
cup broccoli florets

carbohydrates: 5.35 g
fibre: 3.4 g
net carbs:
sugars: 1,75 g
protein: 24.6 g





4.
5.

cup sliced cherry tomatoes


Feel free to add your favourite vegetables
1 tbsp nutritional yeast
Season with salt-free seasoning, chill pepper flakes, pepper, etc.
Bake in oven at 350 F for 25 minutes.
To make the crust crispy, place the pizza in the toaster oven for 10
minutes.
6. This recipe yields 2 portions: Refrigerate left-overs and toast the
next day.

BONUS TIPS:
Hot Chili Peppers:
Did you know that chili peppers speed up your metabolism and
increase fat burning?
Capsaicin, the active ingredient in chili
peppers responsible for that notorious inferno effect in your mouth,
can induce thermogenesis and increase body temperature.
(Reference)

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104

Chicken Noodle
Soup

INGREDIENTS

Low sodium chicken broth (8 oz containing 60 mg sodium)


Grilled chicken breast
Cremini mushrooms

NUTRITIONAL INFO
Black pepper, dehydrated minced onion
flakes, salt-free seasoning
GG Bran Scandinavian Crispbread
Miracle Noodles

Calories: 174 cal


fat: 2 g
saturated fat: 0 g
cholesterol: 75 mg
sodium: 194 mg

carbohydrates: 19 g
fibre: 10 g
net carbs: 9 g
sugars: 2 g
protein: 31 g

DIRECTIONS

1. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of


chicken breast with 1 cup of cremini mushrooms.
2. Heat 8 oz of low-sodium chicken broth in a saucepan or in the microwave.
3. Add the chicken and mushrooms to the heated broth.
4. Season with salt-free seasoning, dehydrated onion flakes and
black pepper.
BONUS TIPS:
Sodium-Reduced
In Canada, a company is legally permitted to label a product as
sodium-reduced as long as the sodium content is reduced by 25%.
But oftentimes, 25% is still not enough!
Example:
1 cup of chicken broth contains 983 mg of sodium.
1 cup of sodium-reduced chicken broth contains 735 mg of
sodium!
RULE: Take the label, sodium-reduced with a grain of salt, or in this
case, a bag of salt. Look for products that state, no added salt or low
in sodium. Remember that we should only be consuming 1500 mg
of sodium a day. Unfortunately, Canadians consume closer to 3400
mg of sodium daily.
(Reference)

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5. Prepare the Miracle Noodles: drain the pack and rinse in a strainer
for a couple of minutes. Add it to the soup. When added to your
dishes, it absorbs the flavour of your food.
6. Enjoy your soup with crackers, or in this case, with 2 GG Bran Scandinavian Crispbreads.

Cremini Mushrooms:
Did you know?
The difference between white button, cremini and portobello
mushrooms is just age! The portobello mushroom is merely an
overgrown white button mushroom, meaning it is permitted to
grow for a longer period of time! White button mushrooms are the
youngest, portobello are the oldest, and cremini mushrooms are in
between these 2 varieties.
(Reference)

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106

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Mac n Cheese
INGREDIENTS

Tofu Shirataki Macaroni


Nutritional yeast
Unsweetened unflavoured almond milk
Black pepper, dehydrated minced onion

NUTRITIONAL INFO

flakes, salt-free seasoning, etc


Raw almonds (a 100 calorie snack pack is
recommended to help you stay in control
of your portions)

Calories: 192 cal


fat: 10 g
saturated fat: 0.6 g
cholesterol: 0 mg
sodium: 57.5 mg

carbohydrates: 14.7 g
fibre: 10.4 g
net carbs: 4.3 g
sugars: 1.6 g
protein: 13.5 g

DIRECTIONS
STEP 1:
1. Prepare 1 bag of Tofu Shirataki Macaroni as follows:
2. Rinse the noodles for 12 minutes. (The Shirataki Noodle is precooked.)
3. Drain thoroughly and dry with a paper towel.
4. Always add the noodles as the last ingredient of cooking to avoid
noodles becoming chewy.
STEP 2:
5. Place 2 tbsp unsweetened unflavoured almond milk: place in miBONUS TIPS:
Almonds:

Almonds contain more fibre (~3g/ounce) than any other nut.

Consider purchasing 100-calorie raw almond snack packs to assist with portion
control. Inattention to portion size is a major contributor to weight gain, regardless
of whether the food ingested is healthy. If you consume more calories than you burn
through activity, you will store fat.

Although nuts provide an excellent source of heart-healthy fats, protein and fibre,
they pack a calorie wallop. Epidemiologic data shows, however, that higher nut
consumption is not associated with an increased likelihood of weight gain among
women.1 It turns out that not all of the fat calories in nuts are entirely absorbed in
the gastrointestinal tract. Some of those calories are ultimately passed through the
body undigested and flushed down the toilet! Research reveals that up to 15% of the
lipid content of whole nuts may be lost in your stool.2, 3

Do not be misled into thinking, Because some of the fat calories in nuts will be
excreted from my body, I can therefore eat way more nuts and not gain weight.
Calories do count, even if they are healthy! Most studies cite the recommended nut
consumption as 1 ounce 25 times a week.
Tofu Shirataki Macaroni:

Tofu Shirataki is a pasta alternative made from blending the root of the Konnyaku (a
member of the yam family) and tofu.

DO NOT COOK SHIRATAKI NOODLES. COOKING MAKES THE NOODLE CHEWY.

Tofu shirataki cannot be frozen. They do, however, need to be refrigerated.

It only contains 1 g of net carbohydrates and 20 calories per package! Its glutenfree, dairy-free, cholesterol-free, sugar-free, vegan and kosher.
Soy5:
There is an abundance of paranoia on the Internet when it comes to soy. According to
Andrew Weil, M.D, the claims that unfermented soy foods (i.e., tofu and soy milk) contain
toxins that can cause cancer, pancreatic enlargement, stunted growth and even block
enzymes needed to digest protein are misleading.
I have provided you with an excerpt from Dr. Andrew Weils article:
Other concerns about soy safety focus on the following issues:
Breast cancer: Here, the idea is that high levels of isoflavones, active ingredients in soy that

Purchased by Kevin Stewart, titan715@hotmail.com #3949832

crowave for 25 seconds.


6. Pour the almond milk over the noodles
7. Add 2 tbsp nutritional yeast
8. Season with pepper, salt-free Mrs Dash, hot chill pepper flakes, dehydrated minced onion flakes, etc.
9. Mix well
Step 3:
10. Enjoy your mac n cheese with 3 TBSP of raw almonds

behave like estrogen in the body, may increase the risk of breast cancer. While high levels
of isolated isoflavones may do so, it appears that the total mix of weak plant estrogens
in soy protects the bodys estrogen receptors. This protection may reduce the effects of
excess estrogen exposure from such external sources as meats and dairy products from
hormone-treated cows as well as artificial chemicals and industrial pollutants that act as
foreign estrogens. Japanese women whose diets contain a lot of soy foods have only onefifth the rate of breast cancer that occurs among Western women.
Thyroid Problems: Excess consumption of soy can affect thyroid function, but only if you
have a thyroid disorder to begin with or if youre not getting enough iodine in your diet
(a rare deficiency in the United States). If you take medication for hypothyroidism (low
thyroid) and are concerned about the effect of eating two daily servings of soy, have your
thyroid levels checked regularly.
Mineral absorption: The idea that substances in soy called phytates block absorption of
essential minerals is also in circulation, but there is no scientific data suggesting that soy
consumption leads to mineral deficiency in humans.
All told, based on the evidence to date, I see no reason to worry about eating soy foods,
whether fermented or not. I still recommend consuming one to two servings of soy per
day, an amount equivalent to one cup of soy milk, or one half cup of tofu, soy protein
(tempeh) or soy nuts.
My advice: everything in moderation. Even moderation in moderation!
Reference 1: Bes-Rastrollo M, Wedick NM, Martinez-Gonzalez MA et al. Prospective study
of nut consumption, long-term weight change, and obesity risk in women. Am J Clin Nutr.
2009 Jun;89(6):1913-9.
Reference 2: Int J Obes (Lond). 2008 Feb;32(2):322-8. Epub 2007 Oct 2. Peanut digestion
and energy balance.
Reference 3: Br J Nutr. 2007;v98:651-656. Effect of chronic consumption of almonds on
body weight in healthy humans.
(References 4, References 5)

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108

Celery Pasta
with Scallops
PSEUDO LINGUINI

INGREDIENTS

Scallops
Celery
Walnuts
Cherry tomatoes

NUTRITIONAL INFO
Lemon pepper (salt-free)
Unsweetened unflavoured almond milk
Garlic

Calories: 223 cal


fat: 10.1 g
saturated fat: 1.1 g
cholesterol: 40 mg
sodium: 226.9 mg

carbohydrates: 11.4 g
fibre: 3.3 g
net carbs: 8.1 g
sugars: 5.1 g
protein: 23.1 g

DIRECTIONS

Celery Pasta:
1. Peel 4 celery stalks into noodle shapes (use carrot peeler)
2. Place noodles into boiling water (with fresh squeezed lemon) for
10 minutes
3. Strain
4. Add of a squeezed lemon and salt-free lemon pepper
The Scallops:
5. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
scallops on medium heat for approximately 4 minutes per side.

6. Season with salt-free lemon pepper


The Garlic Lemon Pepper Sauce:
7. Heat 1/8 of a cup of unsweetened almond milk in a saucepan or
in the microwave (30 sec). Add minced garlic (or feel free to cut a
garlic clove) and lemon-pepper seasoning.
Plate the dish:
8. Add the scallops to the celery pasta, along with 10 cherry tomatoes
and 1/8 of a cup of walnuts. Drizzle with your garlic lemon pepper
sauce

BONUS TIPS:
Walnuts:
Walnuts contain more omega-3 fatty acids than other nuts, and as
we know, omega-3 fats help lower LDL (bad) cholesterol and may
even reduce arterial inflammation. Walnuts are also an excellent
source of antioxidants, vitamin E, selenium and magnesium.
(Reference)
Celery:
Not only is celery high in filling fibre, but it is also low in calories

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HIGH PROTEIN, LOWER CARB, HIGHER FAT RECIPES

Purchased by Kevin Stewart, titan715@hotmail.com #3949832

and extremely portable. Celery is frequently touted as a negative


calorie food, which would mean you would burn more calories
than the celery actually contains just by chewing, swallowing,
digesting and eliminating it. According to Nancy Snyderman,
MD (medical editor of NBC News), the calories burned in the total
digestion process of celery are negligible.
Regardless of what you believe about celery, there is no denying
it is a very filling and nutrient-packed low-calorie vegetable that
is wiser to eat than the physique-sabotaging foods you are trying
to avoid. (Reference)

HIGH PROTEIN, LOWER CARB, HIGHER FAT RECIPES

Purchased by Kevin Stewart, titan715@hotmail.com #3949832

110

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Chocolate-Dipped

Strawberries
INGREDIENTS

Strawberries
BSN Isoburn Fat Burning Protein Powder
Matrix (Chocolate Milkshake)

NUTRITIONAL INFO
Extra virgin coconut oil
Water (or unsweetened almond milk)

Calories: 253 cal


fat: 11.8 g
saturated fat: 9.2 g
cholesterol: 10 mg
sodium: 171.4 mg

carbohydrates: 16.1 g
fibre: 4.9 g
net carbs: 11.2 g
sugars: 9 g
protein: 21 g

DIRECTIONS

1. Wash and dry 1 cup of strawberries


2. In a bowl, combine the following:
1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)

BONUS TIPS:
Strawberries:
Strawberries are chock full of vitamins, fibre, and antioxidants
known as polyphenols. Strawberries are also a sodium-free, fat-free,
cholesterol-free, low-calorie food: in fact 1 cup of strawberries has
only 46 calories. They are also a good source of manganese and
potassium. And did you know you get more vitamin C from eating
eight strawberries than from an orange?
(Reference)
Whats the difference between extra virgin and virgin coconut oil?
You may think that an extra virgin status would denote a higher
quality (and therefore more expensive) coconut oil compared to its
virgin counterpart. This is true for olive oil, but not true for coconut
oil. There is no difference between virgin and extra virgin coconut oil.

2 tsp of extra virgin coconut oil


Add just enough water (or unsweetened almond milk, or rice milk,
etc.) to the powder to create a saucy consistency.
3. Dip your strawberries in this delicious creamy chocolate sauce!

Caution! Avoid refined coconut oil


Most refined coconut oils are bleached and deodorized and do not
offer the same health benefits as an unrefined coconut oil. Many
are even hydrogenated or partially hydrogenated, which creates
dangerous trans fats.
Be sure to purchase unrefined coconut oils, which are labeled either
virgin or extra virgin.
Note: A raw, unrefined virgin coconut oil will have a mild coconut
flavour and odour.
(Reference 1, Reference 2)

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112

Orange

Creamsicle
A N D P I S TA C H I O S

INGREDIENTS

50 salt-free pistachio nuts (with shells)


Water

NUTRITIONAL INFO
1/2 scoop BSN Syntha-6 (Orange Smoothie)

Calories: 213 cal


fat: 10 g
saturated fat: 1.5 g
cholesterol: 10 mg
sodium: 170.1 mg

carbohydrates: 9 g
fibre: 3.7 g
net carbs: 5.3 g
sugars: 3 g
protein: 24.1 g

DIRECTIONS
1. In a bowl, mix 1/2 scoop BSN Syntha-6 (Orange Smoothie) with the
same amount of water that your Popsicle mold can hold.
2. After mixing well, pour the mixture into the Popsicle mold and
freeze.
BONUS TIPS:
Pistachios are known as the skinny nut because they are the lowest
calorie nut. One ounce (160 calories) represents 47 pistachio nuts.
They also take longer to eat because you must first remove the shell.
When you eat slowly, fullness messages are sent to your brain, which
requires about 20 minutes to receive this not hungry anymore
signal. This de-shelling strategy will prevent you from outracing
these fullness signals. (Reference)
Research reveals that up to 15% of the lipid content of whole nuts
may be lost in your stool. But, do not be mislead into thinking:
Because some of the fat calories in nuts will be excreted from
my body, I can therefore eat way more nuts and not gain weight.
Calories do count, even if they are healthy! Most studies cite the
recommended nut consumption as 1 ounce 25 times a week.

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HIGH PROTEIN, LOWER CARB, HIGHER FAT RECIPES

3. Enjoy eating your Popsicle along with 50 salt-free pistachio nuts.


That should keep you busy!

References:
1. Int J Obes (Lond). 2008 Feb;32(2):322-8. Epub 2007 Oct 2. Peanut
digestion and energy balance.
2. Br J Nutr. 2007;v98:651-656. Effect of chronic consumption of
almonds on body weight in healthy humans.
Watch Your Sodium! Health Canada has set the adequate daily
intake of sodium at 1500 mg (with an upper tolerable limit of 2300
mg). Salt is ubiquitous, and thanks to sodium-laced processed and
restaurant foods, Canadians are now consuming an average of
3400 mg of sodium a day! Excessive sodium intake can cause high
blood pressure, which is linked to an increased risk of heart attack,
stroke and kidney disease. Heres the bottom line: reduce salt intake,
improve health. (Reference)

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114

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Chicken
and Avocado
WRAPS

INGREDIENTS

Collard greens
Grilled skinless chicken breast

NUTRITIONAL INFO
Avocado
Salt-free seasoning, black pepper

Calories: 292 cal


fat: 16.4 g
saturated fat: 2.6 g
cholesterol: 70 mg
sodium: mg

carbohydrates: 14.2 g
fibre: 8 g
net carbs: 4 g
sugars: 0.8 g
protein: 26.9 g

DIRECTIONS
1. On a non-stick skillet (or use non-stick cooking spray), grill 4 oz of
chicken breast
2. Cut of an average-sized avocado into small strips
3. Wash and dry 4 (~1 cup) of collard greens. Cut off the stems to
facilitate folding.
BONUS TIPS:
Avocado:
Avocados are a good source of fibre, potassium, and vitamins C, K,
folate, lutein, and B6. Note that a higher folate intake is associated with
a lower risk of heart disease1.
Avocados can help you lose weight: Half an avocado contains 5 grams
of fibre (soluble and insoluble: which keeps your digestive system
running smoothly). Furthermore, soluble fibre slows the breakdown of
carbohydrates in your body, helping you feel full for longer1.
Avocados also contain oleic acid, a fat that activates the part of your
brain that makes you feel full. The oleic acid in avocados also helps
lower LDL (bad) cholesterol levels.
Avocado can help stabilize blood sugar! Loaded with beneficial
monounsaturated fat, avocado slows digestion and helps keep blood
sugar from spiking after a meal. A diet high in good fats may even help
reverse insulin resistance, which translates to steadier blood glucose
levels.
Try putting mashed avocado on sandwiches instead of mayonnaise or
butter1.
Prevent your leftover avocado from turning brown by spritzing the
flesh with lemon juice. Then wrap it in plastic.
An avocado contains 22 g of healthy fats, 3 g of protein, 13 g of carbs
(of which 10 g are fibre!). The 1 g of sugar it contains, mannoheptulose,
has a unique chemical structure that actually helps clear glucose from
the blood. Rats fed a concentrated form as part of a study became
more insulin sensitive and lived 30% longer than the control rats.

4. Divide the chicken and avocado among the 4 collard greens. Season with your favourite salt-free seasoning and/or black pepper.
5. Roll into a wrap.

(Reference 1)
Reference 2: OConnell, Jeff. Sugar Nation: The Hidden Truth Behind
Americas Deadliest Habit and the Simple Way to Beat It. Hyperion, 2010.
p. 221
Collard Greens:
Collard greens provide a good source of vitamin C, soluble fibre and
anticancer nutrients (diindolymethane and sulforaphane).
100g (4 cups) of collards contain 46 calories.
Fresh collard leaves can be refrigerated for up to 3 days. Cooked
collard; however, can be frozen and stored for greater lengths of time5.
Reference 1: Collard greens nutrition facts. Nutrition-and-you.com.
Retrieved 2012-07-26.
Reference 2. Start eating green for your health this St. Patricks Day. Med.
umich.edu. 2007-03-05. Retrieved 2012-07-26.
Reference 3. Glucosinolates and Sulforaphane in Broccoli and Cruciferous
Vegetables May Help Prevent and Treat Cardiovascular Disease, Diabetes,
Bacterial Infections, and Some Cancers. Emediahealth.com. 2011-04-25.
Retrieved 2012-07-26.
Reference 4. Prostate Cancer: Why Cruciferous Vegetables. Drgeo.com.
2012-02-12. Retrieved 2012-07-26.
(Reference 5)

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116

Chocolate

Peanut Butter
PROTEIN PUDDING

INGREDIENTS
BSN Isoburn Fat Burning Protein Powder
Matrix (Chocolate Milkshake)
All Natural Peanut Butter (or PB2)

NUTRITIONAL INFO
Cinnamon
Water (or unsweetened almond milk)

Calories: 163 cal


fat: 7.7 g
saturated fat: 5.3 g
cholesterol: 50 mg
sodium: 220 mg

carbohydrates: 5 g
fibre: 0 g
net carbs: 5 g
sugars: 1 g
protein: 25 g

(made with water and peanut butter)

DIRECTIONS
1. Combine the following in a bowl:
1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)
1 tbsp all-natural (sodium-free) peanut butter (or almond butter)
BONUS TIPS:
All natural peanut butter:
Unlike regular peanut butter, all natural peanut butter does not
contain hydrogenated fats, trans fats, sugar or salt. It is made
solely with peanuts!
A freshly opened jar contains a layer of oil on top. Store the jar
upside down in your pantry to keep the oil at the bottom. Stir to
blend the oil with the rest of the butter before serving.
(Reference)
Peanut Butter Substitution: PB2
Its no secret that peanut butter is high in fat calories. If you are
a peanut butter addict and have a hard time exercising portion
control, then PB2 Powdered Peanut Butter is for you!
PB2 has the same consistency and taste as full fat peanut butter,
minus the guilt!
PB2 has nearly 85% less fat calories than conventional peanut
butter!

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or PB2
A dash of cinnamon
2. Moisten the mixture with water (or unsweetened almond milk) until a pudding-like consistency is generated

PB2 is made with high quality peanuts that are slow-roasted and
pressed to remove the oil.
PB2 is all natural with no artificial flavours, sweeteners, or
preservatives.
PB2 Powdered Peanut Butter is mixed with water to create a
traditional peanut butter mixture.
PB2 can be used as a substitute for peanut butter in recipes.
Ingredients: roasted peanuts, salt, and sugar.
PB2 Nutritional Information: 2 tbsp: 45 cal, 1.5 g of fat, 94 mg of
sodium, 5 g of carbohydrates, 2 g of fibre, 1 g of sugar and 5 g of
protein.
Chocolate PB2 Nutritional Information: 2 tbsp: 45 cal, 1 g of fat, 70
mg of sodium, 6 g of carbohydrates, 1 g of fibre, 3 g of sugar and
5 g of protein.
Compare these values to 2 tbsp of all-natural peanut butter: 180
cal, 16 g of fat, 0 mg of sodium, 6 g of carbohydrates, 2 g of fibre,
2 g of sugar and 8 g of protein.
(Reference)

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118

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HIGH PROTEIN, LOWER CARB, HIGHER FAT RECIPES

Peanut Butter
and Crackers
WITH CUCUMBER

INGREDIENTS

GG Bran Scandinavian Crispbread


All-natural peanut butter (or Almond Butter)

NUTRITIONAL INFO
Calories: 145 cal
fat: 8.2 g
saturated fat: 1.1 g
cholesterol: 0 mg
sodium: 64.2 mg

Cucumber

carbohydrates: 24.6 g
fibre: 12 g
net carbs: 11.4 g
sugars: 4.5 g
protein: 7.4 g

DIRECTIONS

1. Slather 1 tbsp of all-natural peanut butter onto 2 GG Bran Scandinavian Crispbreads

BONUS TIPS:
GG Scandanavian Bran Crispbread
Ingredients: Unprocessed wheat bran, rye flour, salt (salt content
0.4%)
What are Net Carbs?
Not all carbs behave the same way in the body. Understanding
the different behavior of various carbohydrates in your body
can help you make healthier food choices. Most carbohydrates
are digested by your body and converted into glucose. These
are referred to as digestible carbohydrates3. However, there are
carbohydrates that do not have an impact on your blood-sugar
levels. For example, glycerin is digested without being converted
into glucose and fibre cannot be digested at all. Since fibre is not
digested in the small intestine, it is not broken down into glucose
and absorbed into the bloodstream. Your body eventually
excretes fibre.
Net carbs refers to the notion of subtracting fibre from the total
carbohydrate count.
Since fibre is not converted to blood sugar, this allows you some
carbohydrate leeway, meaning you can cheat with a few extra
carbs in the form of high-fibre foods.

2. Enjoy with 2 cups of chopped cucumber. Season the cucumber


with dill and/or your favourite salt-free seasoning.

For example, lets compare 1 conventional crispbread to 1 GG


Scandinavian Bran Crispbread. The conventional crispbread
contains 10 g of carbs and 2 g of fibre, which means 10 g 2 g
= 8 g of carbs that will actually enter into your bloodstream. The
GG Scandinavian Bran Crispbread, however, contains 7g of carbs
and 5g of fibre, which means only 7 g 5 g = 2g impact on your
blood sugar.
This means if you opt to eat fibre-rich foods you can benefit your
health and get more bang for your carbohydrate buck.
Tip: Foods that are low in net carbs (and therefore less likely to
interfere with weight loss) include vegetables and fruit.
(Reference 1, Reference 2, Reference 3)
All Natural Peanut Butter:
Although caloric, peanut butter is extremely good for you. Since
the majority of its calories are derived from fats, it is advised
you avoid exceeding the daily recommended portion of 2
tablespoons.
Most of peanut butters fats are monounsaturated, which are
known to lower bad LDL cholesterol.
Peanut butter also contains polyunsaturated fats, which help
raise good cholesterol.
(Reference)

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120

Chocolate
Coconut
FUDGESICLE

INGREDIENTS

BSN Isoburn Fat Burning Protein Powder


Matrix (Chocolate Milkshake)

NUTRITIONAL INFO
1 tsp extra virgin coconut oil
Water (or unsweetened almond milk)

Calories: 253 cal


fat: 11.8 g
saturated fat: 9.2 g
cholesterol: 10 mg
sodium: 171.4 mg

carbohydrates: 16.1 g
fibre: 4.9 g
net carbs: 11.2 g
sugars: 9 g
protein: 21 g

(for a popsicle made with water)

DIRECTIONS

1. 1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)
2. 1 tsp extra virgin coconut oil

BONUS TIPS:
Extra Virgin Coconut Oil: Coconut oil, known for its high levels of
saturated fat, has had a reputation for years for raising cholesterol
and increasing the risk of heart disease. This theory, however, is now
being revisited. Is coconut oil the exception? Is coconut oil a healthy
saturated fat?
Coconut oil, which is popular amongst vegans, is a vegetable fat
that is solid at room temperature. It has a sweet coconut flavour,
which makes it a great ingredient for baked goods and sauts1.
I use it in my skillet to saut my chicken, shrimp, scallops, and
egg-white omelets, to roast my sweet potatoes in the oven, and
to make chocolate protein powder fudge! You can even use it in
your smoothies, on your salads or on your popcorn.

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3. Mix the above ingredients with the same amount of water that
your popsicle mold can hold
4. Pour mixture into popsicle mold and freeze

It is heat stable, which is why it is well suited for cooking food at


high temperatures1. In fact, it is the only oil that is stable enough
to resist heat-induced damage1. Frying oxidizes oils such as extra
virgin olive oil and canola oil2. Vegetable oils such as corn oil,
sunflower oil and canola oil are omega-6 vegetable oils. Not only
do they contribute to the undesirable imbalance of the omega-6
to 3 ratio, but they also generate toxic chemicals when fried3.
Although coconut oil is 90% saturated fat, it has been established
that not all saturated fat is created equal. Always consult with
your physician before adding extra virgin coconut oil to your diet.
(Reference 1: Clark, Melissa. Once a Villain, Coconut Oil Charms
the Health Food World. March 1, 2011., Reference 2, Reference 3)

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122

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Chocolate

Avocado
INGREDIENTS

Avocado
BSN Isoburn Fat Burning Protein Powder
Matrix (Chocolate Milkshake)

PROTEIN PUDDING

NUTRITIONAL INFO
Water (or unsweetened almond milk)
Cinnamon

Calories: 284cal
fat: 16.7 g
saturated fat: 2.6 g
cholesterol: 10 mg
sodium: 177.2 mg

carbohydrates: 14.6 g
fibre: 9.4 g
net carbs: 5.2 g
sugars: 2.7 g
protein: 22.1 g

(using water, no cacao nibs)

DIRECTIONS

1. Slice 1 ripe (i.e., mushy) average-sized avocado in half, remove the


pit.
2. Place one half into a bowl, save the other half for another day.
3. Mash the avocado in the bowl with a fork until it is smooth and
creamy.
4. Add 1 scoop of BSN Isoburn Fat Burning Protein Powder Matrix
(Chocolate Milkshake)

5. Slowly add water (or unsweetened almond milk) while stirring until a
creamy pudding consistency is achieved. Blend this with the avocado.
6. Sprinkle with cinnamon
7. To get the smoothest result, place the mixture into a blender, Magic
Bullet or food processor and then serve.
8. Optional: convert it into chocolate chip pudding by adding 1 tsp
of raw cacao nibs.

BONUS TIPS:
Avocado Storage:
Store unripe avocados on the counter and ripe avocados in the fridge.

Raw Cacao Nibs:


Raw cacao nibs: cacao beans are the source for all cocoa and chocolate
products. Unlike processed dark chocolate, the antioxidants are
preserved in raw cacao, which explains why they have more
antioxidant flavonoids than blueberries, red wine and green tea.
They are also high in magnesium and fibre.
(Reference)

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124

Smoked

Salmon

ON CRISPBREAD

NUTRITIONAL INFO

INGREDIENTS

GG Bran Scandinavian Crispbreads


Wild Alaskan smoked salmon

Dill
Orange

Calories: 224 cal


fat: 9.3 g
saturated fat: 1.5 g
cholesterol: 77.3 mg
sodium: 647 mg

carbohydrates: 23.2 g
fibre: 11.6 g
net carbs: 12.2 g
sugars: 6.1 g
protein: 22 g

DIRECTIONS
1. Take 2 GG Bran Scandinavian Crispbreads and cut them in half,
rendering 4 pieces
2. Measure 3 oz of wild Alaskan smoked salmon and place on top of
BONUS TIPS:
Is smoked salmon safe?
Smoked salmon has a high nutrient content; however, its high levels
of sodium make it a delicacy that should be eaten in moderation and
avoided by those with heart conditions. A 4 oz serving of smoked
salmon contains no sugar and 27 g of high-quality protein. It also
contains high amounts of heart-healthy omega-3 fatty acids, which
are known to reduce your risk of heart disease. The American Heart
Association recommends you consume at least 2 servings of fish
per week to get your omega-3 fatty acids, and salmon contains the
highest amounts of omega-3 compared to other fish.
Keep in mind though, that smoked salmon has less omega-3s than
non-smoked salmon. It is also recommended to consume less than
15 mg of saturated fats a day to minimize your risk of heart disease
and 4 oz of smoked salmon only has 2 mg saturated fat. Furthermore,
one serving of smoked salmon contains 71% of your recommended
daily intake of vitamin B12, 44% of vitamin B1 (niacin), 32% of vitamin
B6, and 31% of phosphorus.
As you are likely aware, deep water fish such as swordfish, shark,
tuna and marlin are notorious for their high levels of contaminants,
including mercury. Wild salmon, however, has negligible mercury
levels. The most beneficial smoked salmon is wild Alaskan smoked
salmon, as it has the lowest contamination risk.

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the crispbread. Season with fresh dill.


3. Cut of an orange and serve with the salmon dish.

Smoked salmon does contain a staggering 782.7 mg of sodium.


Remember that your daily limit is 1500 mg of sodium, which will
reduce your risk of heart problems.
Because the salmon is smoked, it may contain toxic substances
called polycyclic aromatic hydrocarbons (PAHs), which are known
to increase the risk of cancer. When the salmon is smoked using
wood or coal at high heat, it results in a longer shelf life, which means
questionable preservatives are typically not required. However, high
heat smoking creates more undesirable PAHs. Cold-smoked salmon
(70100F for at least 12 hours) contain less PAHs, but is typically
preserved with carcinogenic nitrates or nitrites for a longer shelf-life.
Smoked salmon is not as healthy as fresh or canned salmon.
Nevertheless, most people who are in good health are able to benefit
from smoked salmon because they have healthy detoxification
systems that can process and eliminate the PAHs or preservatives
found in smoked fish. For other people who are medically
compromised, non-smoked salmon would be a healthier alternative.
(Reference 1, Reference 2)

HIGH PROTEIN, LOWER CARB, HIGHER FAT RECIPES

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5 NEW RECIPES!

P28 Bagel

with Smoked Salmon


A N D C O T TA G E C H E E S E

INGREDIENTS

P28 Bagel
Low-fat cottage cheese

NUTRITIONAL INFO
Smoked salmon (wild Alaskan salmon)
Dill

Calories: 359 cal


fat: 11.7 g
saturated fat: 1.8 g
cholesterol: 40.5 mg
sodium: 726.6 mg

carbohydrates: 26.1 g
fibre: 4 g
net carbs: 22.1 g
sugars: 5.3 g
protein: 41 g

DIRECTIONS

1.
2.
3.
4.

Toast a P28 bagel


Spread 1 tbsp of low-fat cottage cheese over the bagel
Top with 1.5 oz (44 g) of smoked salmon
Season with fresh dill

BONUS TIPS:
One P28 bagel contains 28 grams of protein. Its made with whey
isolate and 100% whole wheat. Please note that this bread is not
gluten free.

5 NEW RECIPES!

128

Chicken-Risotto
Stuffed Artichokes
INGREDIENTS

Large Artichoke (this represents 1.5 cups)


Miracle Rice
Grilled skinless chicken breast

NUTRITIONAL INFO
Walden Farms Calorie Free/Sugar Free
Alfredo Sauce

Calories: 195 cal


fat: 2 g
saturated fat: 0.1 g
cholesterol: 65.6 mg
sodium: 251.7 mg

carbohydrates: 21.1 g
fibre: 10.4 g
net carbs: 10.7 g
sugars: 2.8 g
protein: 29 g

DIRECTIONS

Prepare and Steam the Artichoke and Miracle Rice:


1. Wash the artichoke. Cut the stem off at the base so it can stand
up on its own. Pull off the smaller leaves towards the base of the
artichoke. Cut off the pointed tops off the artichokes using scissors
(for aesthetic reasons).
2. Place the artichoke into a skillet half filled with water. Add a squirt
of lemon juice to the water (see the bonus tips to learn why).
3. Cover the skillet with the lid and bring to a boil. Then reduce heat to
simmer and cook for 30 minutes. You know its finished when you
can easily pull the outer leaves off.
4. Once 25 minutes have elapsed, open a bag of Miracle Rice. Place it
into a strainer and wash it under cold water. Then transfer this rice
to the skillet with the artichoke. The rice will absorb the flavour of
the artichoke.
5. Remove the artichoke and then strain the rice. Place the rice in a bowl.
Cook your Chicken on the Skillet:
6. While your artichoke is steaming, start cooking the chicken in anBONUS TIPS:

You can also boil the artichoke. Place lemon water in the covered
pot when boiling or steaming the artichoke to prevent it from
turning brown.

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5 NEW RECIPES!

other non-stick skillet (or use non-stick cooking spray) over medium-high heat.
7. Putting it All Together:
8. Once the chicken is cooked, measure 3.5 oz and place into a Magic
Bullet or mini food processor with 2 tbsp of Walden Farms Calorie
Free/Sugar Free Alfredo Sauce. Season with freshly ground black
pepper and garlic. Then blend to create the chicken salad. Do not
blend it too long, or else it will turn into a puree.
9. Remove the chicken from the Magic Bullet and mix it into the miracle rice. Season again, if desired.
10. Scoop the fuzzy center out of the artichoke (see photo) and discard.
11. Spoon the chicken salad into the center of the artichoke.
12. To eat, pull the leaves off the artichoke and use them to scoop up
the chicken salad with the fleshy end of the artichoke leaf. Place the
leaf in your mouth and pull through your teeth to remove the soft
and pulpy portion of the petal. Discard the remaining petal.

Artichokes are very high in fibre. In fact, half of its carbohydrate


content is fibre!

5 NEW RECIPES!

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5 NEW RECIPES!

Chocolate

Peanut Butter
BANANA MUG CAKE

INGREDIENTS

Banana
1/2 scoop BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)

NUTRITIONAL INFO
Chocolate PB2
Ground Flaxseed Meal
Egg Whites

Calories: 184 cal


fat: 4 g
saturated fat: 0.6 g
cholesterol: 5 mg
sodium: 170.7 mg

carbohydrates: 22 g
fibre: 5.7 g
net carbs: 16.3 g
sugars: 9.7 g
protein: 17.7 g

DIRECTIONS

1. Mix the following by hand in a bowl:


Half of a ripe mashed medium banana (ripe is easier to mash)
1/2 scoop BSN Isoburn Fat Burning Protein Powder Matrix (Chocolate Milkshake)
1 tbsp of Chocolate PB2
1 tbsp of ground flaxseed meal
2 tbsp of egg whites
2. Spray a mug with non-stick cooking spray (PAM). Pour the cake

batter into a mug. Microwave for 2 minutes (Stop and check it periodically because every microwave is different and you dont want
to overcook because that will make the cake very dry!)
3. Remove it from the mug (Do not burn your hands!) Feel free to slice
it into banana bread, or eat it as a cake. I like to drizzle in Walden
Farms Calorie Free Pancake Syrup. You could also drizzle in more
PB2 or whey.

BONUS TIPS:
Bananas:
Bananas are loaded with potassium, fibre and vitamins B6 and C!

5 NEW RECIPES!

132

Mushroom

Chicken Alfredo
ON A BED OF ZUCCHINI NOODLES

INGREDIENTS

Zucchini
Cremini mushrooms
Grilled skinless chicken breast

NUTRITIONAL INFO
Walden Farms Calorie Free/Sugar Free
Alfredo Sauce

Calories: 152 cal


fat: 2.4 g
saturated fat: 0.1 g
cholesterol: 65.6 mg
sodium: 75.7 mg

carbohydrates: 8.7 g
fibre: 1.8 g
net carbs: 6.9 g
sugars: 7.2 g
protein: 26.8 g

DIRECTIONS
Make and Cook the Zucchini Noodles:
1. Wash a medium-sized zucchini, but you dont have to peel it if you
like the green colour in your pasta. Be aware that the peel contains
a good portion of the zucchinis vitamins and minerals, so eat the
peel!
2. Place the zucchini in your Spiral Vegetable Slicer and turn the
crank. If you dont have a spiral vegetable slicer, I recommend you
get one, especially considering they are only $30. Otherwise, you
can use a mandolin or a vegetable peeler
3. Measure 1 cup of zucchini noodles
4. Toss the following onto a non-stick skillet on medium heat (or use

BONUS TIPS:
Walden Farms Pasta Sauces contain no calories, fat, carbs, gluten or
sugars of any kind. Also consider trying the other 2 flavours: Tomato
& Basil Sauce and Garlic & Herb Sauce.

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5 NEW RECIPES!

non-stick cooking spray) for 35 minutes:


1 cup of zucchini noodles
1 cup of cremini mushrooms
1 TBSP of Walden Farms Calorie Free/Sugar Free Alfredo Sauce
Cook your Chicken in the Skillet:
5. While your veggies are cooking, start cooking the chicken in another non-stick skillet (or use non-stick cooking spray) over medium-high heat. Once the chicken and veggies are done, combine
them onto a plate. I measured 3.5 oz of chicken.
6. Season with freshly ground black pepper.

5 NEW RECIPES!

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5 NEW RECIPES!

Toasted Tuna

Salad Sandwich
INGREDIENTS

2 slices of P28 Bread


Single serving (85g/3oz) canned tuna

NUTRITIONAL INFO
Calories: 340 cal
fat: 9 g
saturated fat: 0.4 g
cholesterol: 25 mg
sodium: 770 mg

carbohydrates: 27 g
fibre: 4 g
net carbs: 23 g
sugars: 9 g
protein: 42 g

DIRECTIONS
1. Toast 2 slices of P28 Bread
2. Spread 1 single serving can of tuna (I used tomato and onion flavour). If you dont have this, then consider adding salsa to your
plain canned tuna for a kick!
3. Season with black pepper.

BONUS TIPS:
Two slices of P28 bread contain 28 grams of protein. Its made with
whey isolate and 100% whole wheat. Please note that this bread is
not gluten free.

5 NEW RECIPES!

136

CONCLUSION
I have presented you with a wealth of life-changing information in this e-Book. Now it
is time for you to take the next step by taking action. Hungry for more? You can also
visit my websites at www.drsarasolomon.com to help you find the necessary tools for
developing your very own personalized action plan. And as your life begins to change
for the better, help others by sharing your knowledge with them!

For your best health,


Dr. Sara Solomon

DrSaraSolomon.com Inc.

137

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BY DR. SARA SOLOMON
DrSaraSolomon.com Inc.