Ingredients 4 tsp garlic powder 4 boneless, skinless chicken breasts 1/2 tsp sea salt 1/4 tsp freshly ground black pepper 4 sprigs fresh rosemary 4 thick slices bacon Instructions Preheat outdoor grill for medium-high and oil grates (or use a heavy bottomed skillet over medium heat on the stove or oven). Season chicken breasts with garlic powder, sea salt and freshly ground black pepper. Lay one rosemary sprig on top of each chicken breast and wrap a slice of bacon around to hold the rosemary in place. Secure each piece of bacon with a toothpick or another rosemary sprig. Cook the breasts about 8 minutes per side on the grill, or until juices run clear and there is no pink in the middle. Note: If you are cooking chicken in a pan on the stove, more time is needed per side. Cook until internal temperature reaches 165° F. If you are roasting chicken in the oven, place chicken on baking tray at 350F for 40 minutes, or until fully cooked.


Ingredients 1 lb beef flank steak 1 Tbs olive oil 1 tsp chipotle powder 4 slices fresh pineapple (canned in juice may be used) 1 large red bell pepper, diced 1/2  red onion, diced 1/4 cup cilantro, chopped juice of 1 lime Instructions Prepare  the grill, or turn the broiler on high. Mix oil and chipotle powder together in a small dish. Brush onto both sides of the steak. Grill for around 5 minutes on one side, and 3 more minutes on the other. Or, broil 3 minutes on one side, and 2 minutes on the other. Remove to a plate, cover and let rest for 10 minutes. Grill the pineapple rings for 2-3 minutes per side (or broil for 45 seconds to 1 minute per side). Cut the pineapple into small chunks and place in a medium bowl. Add red bell pepper, red onion, cilantro and lime juice and mix together. Slice the steak thinly, and serve with pineapple salsa.


Ingredients 4 eggs, hard-boiled 1 avocado 2 tsp hot sauce 1 tsp lemon juice sea salt (optional) freshly ground black pepper Instructions Peel hard-boiled eggs and cut in half length-wise.  Spoon out yolks into a small bowl. Mash yolks with avocado, hot sauce and lemon juice.  Season with sea salt and freshly ground black pepper to taste. Refill egg whites with the yolk mixture.


Ingredients 1 head cauliflower, chopped into small florets 2 stalks celery, diced 1/4 yellow onion, finely diced 1 Tbs fresh parsley, finely chopped 2 eggs, hard boiled, shelled, and diced 2 Tbs mayonnaise 1 Tbs dijon mustard ½ tsp sea salt (optional) Instructions Add 1" of water to the bottom of a medium pot (with lid). Insert steamer basket and fill with chopped cauliflower. Cover. Steam cauliflower on the stove top over medium-high heat until slightly tender, about 10 minutes after water begins to simmer (overcooking will develop a stronger "cauliflower" smell, and a mushy texture). Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl Add celery, onion, parsley, and egg. Stir in mayonnaise, dijon mustard, and sea salt (if desired). Serve immediately or store in refrigerator.


Ingredients 1 tsp coconut oil, tallow, lard, or bacon drippings 4 eggs 1/2 tsp cumin 1/2 tsp chili powder (or ground chipotle) 1/4 tsp sea salt (optional) 1 Tbs water 1/4 red onion, diced 1 green bell pepper, diced 1 jalapeno, diced (optional) 12 oz chicken breasts, chopped 1 medium tomato, diced 1/4 cup fresh cilantro, chopped Instructions Heat coconut oil in a medium skillet over medium-high heat. Meanwhile, break eggs into a small bowl. Add cumin, chili powder, sea salt, and water. Scramble with a fork until fully combined. Add onions, bell peppers, and jalapeno to the hot skillet. Saute 3-5 minutes, or until slightly softened. Add eggs and chicken, and cook while continuously stirring until eggs are light and fluffy. Remove from heat. Stir in tomatoes, and top with fresh cilantro to serve.

Chocolate Mint Shake

This one is money when I get bored of the same old shakes. Great way to spice things up a little bit. Ingredients: 1/2 cup mint tea 1/2 cup water 1 cup ice 2 scoops chocolate whey protein (equal to about 40 grams of protein) 1 cup low-fat plain yogurt (can substitute in plain greek yogurt if you want to increase the protein and/or decrease the sugar content) 1 tbsp flaxseed oil 1 tbsp semi-sweet chocolate chips (can cut out if you are really trying to cut out extra calories) Instructions: Steep a mint tea bag in 1/2 cup of hot water for five minutes. Throw all the ingredients in a blender and blend on high until mixture is smooth and creamy. This makes one large serving or two smaller servings. Enjoy!

Chicken Made Simple

I don't make it a secret that cooking is not high on my list of things to do. In fact, just off the top of my head I can name at least 17 other things I would rather do instead of cooking (Watch ESPN or re-runs of Walker Texas Ranger, read a book, search YouTube or just sit in my recliner and stare at the ceiling to name a few things). To get straight to the point, I like cooking to be as simple as possible. I don't like to put much thought or effort into it and I like to cook off food for several meals at a time. Although I will change it up from time to time, my go-to food choice seems to be crock pot chicken. It doesn't take much to put together (I actually cooked it with a 1/2 cup of water last week because I was out of broth) and there is minimal prep work involved. I like the chicken because once finished, I can keep it ready in the refrigerator and mix it with anything I want. Here are a few different ideas that you might find worth trying: Chicken and pesto sauce…

Healthy Pumpkin Pancake Recipe

Ingredients: 3 cups whole wheat pancake mix (Hodgson Mill) 7 scoops performance foods whey protein (vanilla) 1/4 cup flax seed meal 4 tsps pumpkin pie spice (or 5 tsps cinnamon and 1 tsp nutmeg) 1 tsp cinnamon 3 cups milk (skim or almond) 2 whole eggs 15 oz can pumpkin puree 1/4 cup maple syrup In a bowl mix all dry ingredients then is a separate bowl mix all liquid ingredients. Blend together and add additional milk if thinner pancakes are desired. Cook on griddle until golden brown. ENJOY!

Protein Oatmeal

Ingredients: 1/2 cup rolled outs 1-2 scoops Performance Foods whey protein vanilla 1/4 cup frozen or fresh blueberries 1 tbsp walnuts Place oatmeal in a bowl and cover with water or milk. Microwave on high for 2 minutes or cook on stovetop. Once cooked, sprinkle on all other ingredients and mix together.

For All The Chocolate Lovers… Chocolate Protein Pudding

When it comes to food, I prefer things that are quick and easy, good for you and if it tastes good that is an extra bonus. With that being said, I have something for all you chocolate lovers out there. Here is my self proclaimed "world famous" chocolate pudding recipe. ENJOY! Ingredients: 2 cups of almond milk 2 scoops Performance Food Centers whey protein 1 packet sugar free instant chocolate pudding Directions: Mix protein and packet of pudding in bowl. Add milk. Let sit in refrigerator. You won't find a desert that is any more basic.

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