Turkey Meat Loaf

Dave's Famous Turkey Meat Loaf

Makes 6 Servings

Ingredients


• - 2 lbs of ground Turkey
• - 1 teaspoon of olive oil
• - 1 diced Onion
• - 1 teaspoon of Garlic(optional)
• - 1/3 cup Dried Tomatoes
• - 1 cup of Whole Wheat Bread Crumbs
• - 1 Whole Eggs
• - 1/2 cup of Parsley
• - 1/4 cup of Low Fat Parmesan
• - 1/4 cup Skim Milk
• - Salt and Pepper
• - 1 teaspoon of Oregano
  
  Directions
  
• 1. Cook the Onion with Olive Oil separatly
• 2. Mix everything together in a big bowl, add the cooked oignons
• 3. Put the mix in a big pan
• 4. Bake at 375-400 F for about 30mins
  
  Nutritional Facts
  
  (Per Serving)
  
• Calories: 393
• Protein: 46g
• Carbohydrates: 14g
• Fat: 17g

Anabolic Blueberry Oatmeal

Dave Ruel's Anabolic Blueberry Oatmeal

Makes 1 Serving

Ingredients


• - 3/4 cup oatmeal
• - 8 Egg Whites
• - 1/2 scoop (15g) of Chocolate Protein Powder
• - 2 teaspoons of Pure Cocoa Powder
• - 1 teaspoon of Splenda
• - 1 tbsp of Flax Oil
• - 1 cup of frozen Blueberries
• - 1/4 cup of water
  
  Directions
  
• 1. In a big bowl, mix All the ingredients (except for the frozen blueberries)
• 2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to the other) - stir the mix 2 minutes after cooking has started (so the mix doesn't stick or create chunks)
• 3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy :)
  
  Nutritional Facts
  
  (Per Serving)
  
• Calories: 580
• Protein: 52g
• Carbohydrates: 57g
• Fat: 16g

Apple & Cinnamon High Protein Muffins

Apple & Cinnamon High Protein Muffins

Makes 1 Serving (About 3 Muffins)

Ingredients


• - 3/4 cup oatmeal
• - 1/4 cup Oat Bran
• - 6 Egg Whites
• - 1/2 scoop (15g) of Vanilla Protein Powder
• - 1/4 teaspoon of Baking Soda
• - 1 teaspoon of Splenda
• - 1 tbsp of Flax Oil
• - 1 diced Apple
• - 2 Tbsp of Unsweetened Apple Sauce
• - 1/2 teaspoon of Cinnamon
• - 1/2 teaspoon of Vanilla Extracts
  
  Directions
  
• 1. In a blender, mix All the ingredients (except for the diced apple), blend until the mix get thick
• 2. Add the diced apple and stir (with a spoon or spatula)
• 3. Poor the mix in a muffin cooking pan, Cook at 350 degrees F until cooked (about 30mins)
  
  Nutritional Facts
  
  (Per Serving)
  
• Calories: 598
• Protein: 51g
• Carbohydrates: 65g
• Fat: 13g

High Protein Pancakes

High Protein Pancakes

Makes 1 Serving (6 pancakes)

Ingredients


• - 1/4 cup oatmeal
• - 6 egg whites
• - 1 tbsp ground flax
• - 1/2 tbsp cinnamon
• - 1/4 teaspoon of Baking Soda
• - 1 teaspoon of Splenda
  
  Directions
  
• 1. First heat a frying pan until hot and then reduce to medium temperature.
• 2. After mixing together all the ingredients in a blender, spray some pam (or other cooking spray), drop by spoonful onto the plan, flipping when bubbles start to form.
• 3. Make about 6 pancakes.
  
  Nutritional Facts
  
  (Per Serving)
  
• Calories: 259
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4g

Baked Crispy Chicken Nuggets

Baked Crispy Chicken Nuggets

Makes 6 Servings

Ingredients


• - 3 boneless, skinless chicken breasts weighing about 6 oz. / 170 g each
• - 1/4 cup / 60 ml of oat bran
• - 1/4 cup / 60 ml of wheat germ
• - 1 Tbsp / 15 ml coarsely ground flaxseed
• - 1/4 cup / 60 ml coarsely ground almonds
• - 1/2 tsp / 2 1/2 ml sea salt
• - 1/2 tsp / 2 1/2 ml white pepper
• - Pinch garlic powder
• - 1/2 cup / 120 ml water or low-sodium chicken broth
• - 1 large egg white, lightly beaten
  
  Directions
  
• 1. Preheat oven to 400°F. Prepare baking sheet by lining with parchment paper or coating lightly with best-quality olive oil.
• 2. Cut chicken breasts into nugget-sized pieces, about 1.5 inches square. Set aside.
• 3. Next, combine all dry ingredients in a large container with a tightly fitting lid. Shake well. This is your coating mixture.
• 4. Combine water and egg in a medium bowl. Dip each piece in the water/egg-white mixture. Then dip each piece in the coating mixture. Make sure each piece is well coated.
• 5. Place on the baking sheet. When all of your chicken has been coated and your baking sheet is full, place in the oven and bake for 10-15 minutes or until golden.
  
  Nutritional Facts
  
  (Per Serving - 4 Nuggets)
  
• Calories: 100
• Protein: 12g
• Carbohydrates: 7g
• Fat: 3.5g

Roasted Chicken Breast with Spinach and Walnuts Stuffing

Roasted Chicken Breast with Spinach and Walnuts Stuffing

Makes 4 Servings

Ingredients


• - 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast)
• - 4 cups fresh spinach
• - 2 Tbsp of garlic
• - 1/4 cup walnuts crushed
• - Salt
• - Fresh ground black pepper
• - Olive oil (not extra virgin)
  
  Directions
  
• 1. Pre-heat oven to 400 degrees. Butterfly Chicken Breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want.
• 2. Rub both sides with olive oil and season well with salt and pepper.
• 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw.
• 4. Spread roasted garlic paste onto one half on inside of chicken breasts.
• 5. Sprinkle with crushed walnuts.
• 6. Place spinach on top of walnuts.
• 7. Fold top over and place on a rack fitted inside a sheet pan or roasting pan.
• 8. Place chicken in oven and bake for 20 minutes on 400. Then reduce heat to 325 and roast for an additional 30 minutes, or until inside stuffing reaches 145 degrees.
• 9. Let rest for 15 minutes before slicing.
  
  Nutritional Facts
  
  (Per Serving)
  
• Calories: 407
• Protein: 55g
• Carbohydrates: 4g
• Fat: 19g

The Muscle Cook's chili

The Muscle Cook's chili

Makes 9 Servings

Ingredients


• 1.5 lbs Ground Buffalo (Bison) or Extra Lean Ground Beef
• 1 cup diced Onions
• 1 diced Green Pepper
• Garlic (3 cloves, minced)
• 1 tbsp Chili Powder
• 1 teaspoon Turmeric
• 1 teaspoon Oregano
• 2 Cans (15oz/can) Black Beans
• 2 Cans (15oz/can) Diced Tomatoes (with juice)
• 1 Can (14oz) Low Sodium Beef Broth
• 1/4 teaspoon salt / 1 teaspoon Pepper
  
  Directions
  
  1. In a pan, Cook the Buffalo, Green Pepper, Onions, Garlic for 5-6 mins, until it is almost cooked.
  2. Transfer everything in a big casserole. Add Chili powder, Turmeric, Oregano, Beans, Tomatoes, Broth, salt and pepper.
  3. Make it boil
  4. Reduce intensity and stir for 20 mins until it reaches wanted thickness
  
  
  Nutritional Facts
  
  (Per Serving - 1 cup)
  
• Calories: 264
• Protein: 30g
• Carbohydrates: 26g
• Fat: 4.5g