lean recipe sampler

8/18/2019 Lean Recipe Sampler

1/5

Recipe before pic

*Servings: 1

Protein (g) Fat (g ) Carbs (g ) Calor ies

50 10 20 370

10 5 0 85

5 0 25 120

Recipe after pic

65 15 45 575

65 15 45 575

I use MyFitnessPal religiously and I know a lot of others do too Enter this meal:

I also think it's cool when apps integrate with each other

Click on the MyFitnessPal icon for each recipe ==>

Then you can easily add it to your food diary

A list of good reasons why you'll want to make this recipe.

Tips and Tricks Recommended Brands:

Things I've picked up along the way after making these recipes a few times that help reduce prep or clean up time, improve taste and optimize caloriesand macros.

Sample Ingredient 1 Will list my favorite, if I have one



Why It's Awesome

Calories and Macros

Ingredients

Sample Ingredient 1

Sample Ingredient 2

Sample Ingredient 3

Total

Per Serving

Lean Recipe Sampler (How to Use this Guide)

Ingredients* Instructions (Prep time, Cooking time) Pics

5 ingredients or less (excluding seasonings) Simple steps laid out here

You can add me on MyFitnessPal at agulamali

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2/5

*Servings: 4 …or 2 for really hungry people


184 64 0 1,312

0 11 0 99

18 0 4 88

202 75 4 1,499

51 19 1 375

Bunless Cheddar Burgers

Ingredients*Instructions (No prep time, 10-15 minutes cooking

time)Pics

4 x 1/2 lb Extra Lean Ground Beef Burger Pattied (7% fat) 1. Preheat pan to medium heat and season burger patties with salt,

pepper and Chicago steak seasoning

2. Melt butter in pan and make sure it's evenly coated

3. Place burgers in pan4. Cook to desired temperature, flip once when halfway done

5. Turn off burner, coat cooked patties with shredded cheese, and

cover pan with lid to melt cheese

1 tbsp Butter

1/2 cup Fat Free Shredded Cheddar Cheese

Salt, Pepper, Chicago Steak Seasoning

Why It's Awesome

Calories and Macros

Ingredients

Burger Patties

Butter

Cheddar Cheese

Total

Per Serving

Who says you need a grill to make a great burger? Screw that. You can make these in your tiny ass kitchen. And who says burgers have to be fatty? At

only 375 calories per burger, these are perfect for hitting your macros. Eating burgers while getting lean almost feels wrong, but with this recipe, it's

totally doable. In fact, I usually eat two of them.


The key to keeping these low in calories without sacrificing taste is to use extra lean ingredients and save the fat for the butter to use in your cooking. Imake mine with 93% lean beef and fat-free cheddar cheese. But I use some high-quality grass fed butter to cook them up and trust me, there is no

shortage of good flavor. Serve with sauteed greens or a heaping side of potato wedges to double your satisfaction.

Burger Patties Any, but make sure they're extra lean!

Butter Kerrygold

Cheddar Cheese Kraft Natural Fat Free Shredded Cheddar

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3/5

*Servings: 2 …or 1 for a really hungry person


6 0 52 232

0 5 0 45

5 4 1 60

9 0 2 44

20 9 55 381

10 5 28 191

Restaurant Style Potato Wedges

Ingredients*Instructions (5 minutes prep time, 30 minutes

cooking time)Pics

2 x Medium Russet Potatoes 1. Preheat oven to 415 degrees

2. Slice potatoes into wedges and place in mixing bowl

3. Pour olive oil over potatoes and then coat with paprika, parmesan,

salt and pepper 4. Mix well until wedges are evenly coated

5. Spray baking sheet with nonstick cooking spray and spread

wedges evenly on baking sheet

6. When oven is ready, bake for 15 minutes

7. Remove baking sheet and flip wedges over, then bake for another

10 minutes

8. Turn oven off, remove baking sheet and sprinkle fat free shredded

cheddar cheese over wedges, then place in the oven for another 5

minutes to let the cheese melt

1 tsp Extra Virgin Olive Oil

2 tbsp Grated Parmesan Cheese


Paprika, Salt, Pepper, Garlic and Herb Seasoning

Why It's Awesome

Calories and Macros

Ingredients

Potatoes

Olive Oil

Parmesan Cheese

Cheddar Cheese

Total

Per Serving

These taste like cheesy potato wedges you'd order in a restaurant, but they clock in at under 200 calories per serving because they aren't deep fried or

loaded with a ton of fat. They are also super simple and easy to make. I eat these several times a week and it totally takes care of my french fry fix.


Make sure the parmesan cheese you use is very finely grated, so that you can sprinkle it over the potatoes like salt. This will prevent it from gettingclumpy when you bake them. Use fat free shredded cheddar cheese to keep the fat low. Also, to add some more flavor, use garlic salt instead of

regular salt and sprinkle some garlic and herb seasoning mix over the potatoes before the final step of melting the cheddar cheese. The thinner you

slice the wedges, the more crispy they will get, but be sure not to overcook them, since you're baking at a high temp. Otherwise, they'll come out like

potato chips (unless that's what you want, of course).

Potatoes Any, I prefer russet potatoes

Olive Oil Any

Parmesan Cheese Any, but make sure its very finely grated


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4/5

*Servings: 2 …or 1 for a really hungry person


92 10 0 458

0 9 0 81

0 0 0 0

92 19 0 539

46 10 0 270

Buffalo Chicken Bites

Ingredients* Instructions (No prep time, 12 minutes cooking time) Pics

16 oz Chicken Tenderloins 1. Preheat pan to medium high heat

2. Season chicken with salt, pepper and Montreal chicken seasoning

3. When pan is hot, melt coconut oil in pan, then add the chicken

tenderloins4. Fry until bottom sides are golden brown (about 5 minutes), then flip

with tongs

5. Cook for another 5 minutes or so until other sides are golden brown

6. Turn off burner, then place cooked tenderloins on chopping board

and chop into pieces

7. Return to pan and toss in buffalo wing sauce (as much as desired)

2 tsp Coconut Oil

Buffalo Wing Sauce of Choice

Salt, Pepper and Montreal Chicken Seasoning

Why It's Awesome

Calories and Macros

Ingredients

Chicken Tenderloins

Coconut Oil

Buffalo Sauce

Total

Per Serving

Chicken breasts or tenderloins are among the best fitness foods you can eat for good reason. They are very high in protein, low in fat and can be used

in almost any dish. This is the simplest way I've found to cook chicken quickly and make it taste great. You can then use it in a variety of ways. Eat it by

itself as an appetizer or small meal, put it in a salad or use it in another recipe like the buffalo chicken quesadilla. You can even store half of it before

you toss it in buffalo sauce and save it for another recipe like the Sriracha fried rice. So many options!


Use chicken tenderloins because they cook up very quickly and are easier to chop up. Don't omit the Montreal chicken seasoning! Using this and fryingit in the coconut oil for a long enough time will give the bites a crispy texture almost as if they're breaded. Use any sauce you want. Doesn't have to be

buffalo, but I like it because it has little to no calories and lots of flavor (plus I like spicy stuff). If you don't like spicy, you can subsitute a roasted garlic

sauce or low-calorie barbeque instead.

Chicken Tenderloins

Coconut Oi l Nut iva Extra Virg in Organic Coconut Oil

Buffalo Sauce Frank's Red Hot Buffalo Wing Sauce

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5/5

*Servings: 1


46 5 0 229

0 5 0 45

0 0 0 0

4 0 18 88

9 0 2 44

59 10 20 406

59 10 20 406

Buffalo Chicken Quesadilla

Ingredients* Instructions (No prep time, 15 minutes cooking time) Pics

8 oz Chicken Tenderloins 1. Prepare half portion (or whole portion and save half) of buffalo

chicken bites (previous recipe)

2. Preheat another large skillet to medium heat

3. When skillet is hot, spray with nonstick cooking spray, then add thetortilla

4. Fry for a couple of minutes, then flip and coat the tortilla with

shredded cheddar cheese

5. Add the buffalo chicken bites to half of the tortilla

6. Fold the other half over and press down

7. Remove from skillet, cut into quarters and top with fat free sour

cream (optional)

1 tsp Coconut Oil

Buffalo Wing Sauce of Choice

1 Fat Free Tortilla


Why It's Awesome

Salt, Pepper and Montreal Chicken Seasoning

Calories and Macros

Ingredients

Chicken Tenderloins

Coconut Oil

Buffalo Sauce

Tortilla

Cheddar Cheese

Total

Per Serving

This dish is low in fat, filling and easy to make. Again, another example of how you can take a high fat, high calorie dish like a quesadilla you'd get at a

Mexican restaurant and make it really diet friendly. Plus, if you're already making the buffalo chicken bites, you can take them to a whole new level with

the quesadilla and it's only a couple extra minutes of time.


Use a low fat or fat free tortilla and again, the fat free cheese (notice a theme here?). You can get a large tortilla that's big enough for a nice quesadillaand it will only be around 100 calories or less. I like to top it with fat free sour cream at the end and the calories on this are negligible. Also, I like to

serve it with some sauteed greens and it makes for a really quck and healthy lunch or small meal.

Chicken Tenderloins

Coconut Oi l Nut iva Extra Virg in Organic Coconut Oil

Buffalo Sauce Frank's Red Hot Buffalo Wing Sauce

Tortilla La Bandarita Fat Free Tortilla


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