Pasta Free Lasagna

With this recipe you can enjoy a delicious lasagna. AND it's not even a cheat meal!

What you need:

• 1lb of extra lean ground turkey
• 1lb zucchini, thinly sliced
• 1 c fat free low sodium cottage cheese
• 1 can of crushed tomatoes
• 1 large onion, chopped
• 3 cloves of garlic, minced
• 2 c chopped spinach
• 1 tsp. dried sage
• 1 tsp. dried oregano
• 1 tsp. dried rosemary
• 1 tsp. dried thyme
• 1 c fat free sour cream
• 2 egg whites
• 2 c broccoli florets, steamed and chopped

What you do:

1. Preheat oven to 375.
2. In a pan sprayed with Pam, brown the meat, drain it and put aside.
3. In the same pan sauté onion and garlic.
4. Once the onion is translucent, add in the meat, crushed tomatoes, seasonings and spinach.
5. In a bowl, combine sour cream, egg whites and broccoli. Add salt and pepper (optional).
6. In a large baking dish, layer the bottom with a half of the zucchini slices
7. Top the zucchini with half of the sour cream sauce and add half of the meat sauce on top of it.
8. Repeat the same procedure again; 1 more layer of zucchini, 1 more layer of sour cream, 1 more layer of meat sauce.
9. Spread the cottage cheese on top of the lasagna.
10. Cover the goodness with a tin foil and bake for 50 minutes.
11. Take the tin foil off and bake for additional 10 minutes.
12. Remove from the oven, let cool and serve!

Makes 4 servings.


Nutrient breakdown per serving:

• Calories: 254
• Fat: 2
• Carbs: 23
• Protein: 34
• Sugar: 74

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African Style Vegetable Medley

This side dish explodes with flavor, aroma and nutrients and is great to be served with a protein of your choice!

What you need:

• 1 large onion, cut in strips 
• 5 cloves of garlic, minced
• 2 tsp. ground cumin
• 1 tbsp. fresh ginger, grated
• 1 tsp. hot paprika
• ½ tsp. turmeric
• 3 tbsp. freshly squeezed lemon juice
• 2 bay leaves
• 2lb cauliflower florets, cut into 2'' pieces
• 30oz canned diced tomatoes
• 15oz canned chickpeas, drained
• 1 tbsp. cinnamon
• 1 large zucchini, cut into 1'' pieces
• 1/3 c fresh cilantro

What you do:

1. Heat up a large pan and spray it with Pam.
2. Sautee onion and cook until it is translucent.
3. Add garlic, paprika, cumin, ginger, bay leaves, lemon juice, salt and pepper, cooking the vegetables until soft.
4. Add 2 cups of water, cauliflower, diced tomatoes (with the juices), chickpeas and cinnamon.
5. Bring everything to a boil.
6. Reduce the heat to low, cover and simmer for 15 minutes, stirring every 3-4 minutes.
7. Add zucchini and cook for 10 more minutes, until zucchini is soft.
8. Remove from heat and let cool for 10-15 minutes.

This recipe goes great on top of brown rice or quinoa and chicken breast on the side. You can also add some chili flakes, if you like it spicy.

Makes 6 servings.  


Nutrient breakdown per serving:

• Calories: 249
• Fat: 2
• Carbs: 52
• Protein: 13
• Fiber: 14

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Spicy Mexican Stir Fry

The peppers in this recipe will boost your metabolism and will add some heat and variety to your diet.

What you need:

• 3 skinless, boneless 150g chicken breasts, cut into cubes
• 3 tbsp. chili powder
• 3 medium red bell peppers, diced
• 1 large onion
• 2 Serrano peppers, minced
• 1 Jalapeno pepper, minced
• 1 large tomato, diced
• Salt and pepper (to taste)

What you do:

1. Heat up a large skillet sprayed with Pam.
2. Add chicken, 1 tbsp. of chili powder, salt and pepper.
3. Brown the meat until no longer pink.
4. Remove the chicken from the skillet.
5. In the same skillet, sauté the peppers and the onion.
6. Add Serrano’s, Jalapeno, tomato and 2 tbsps. of chili powder
7. Stir-fry the vegetables for 3 minutes.
8. Add the chicken and stir-fry for 2 more minutes.
9. Remove from heat and enjoy

It is a simple low fat recipe that can be served over brown rice or sweet potatoes, or simply eaten by itself. It is delicious anyway you serve it!

Makes 3 servings.


Nutrient breakdown per serving:

• Calories: 229
• Fat: 2
• Carbs: 15
• Protein: 37
• Sugar: 7
• Fiber: 3

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Mushroom Burgers with Shrimp

Burgers are a great combination of simplicity and delicious taste, which makes them so awesome! Unfortunately, they are also a taboo in a contest preparation diet. Nevertheless, we came across a great idea to make these seafood burgers that don't require buns and that are virtually carb free.
 

What you need:

• 200g cooked shrimp
• 4 large Portobello mushroom caps
• 1 leek, finely chopped
• 2 tbsp. ground flax seeds
• 2 egg whites
• 1 tbsp. Worcestershire sauce
• 1 clove garlic, crushed
• ½ tsp. onion powder
• 4 tbsp. fat free low sodium cottage cheese
• Salt and pepper (to taste)

What you do:

1. Preheat oven to 450.
2. Put the mushroom caps on a baking sheet sprayed with Pam.
3. Spray the mushroom caps with Pam and add salt and pepper.
4. Bake the mushroom caps for 12 minutes.
5. In a bowl combine egg white, leek, Worcestershire sauce, ground flax seeds, garlic, onion powder, salt and pepper.
6. Finely chop the cooked shrimp and add them into the bowl.
7. Mix the ingredients.
8. Divide the mixture into two equal patties.
9. In a skillet sprayed with Pam, cook the patties for 5 minutes on each side.
10. Put 2 tbsps. of cottage cheese into two mushroom caps, put the patties on top of the cottage cheese and top it off with the leftover mushroom caps.
11. Place in the over for another 5 minutes to melt the cottage cheese.
12. Remove from oven, cool it, enjoy!

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 230
• Fat: 4
• Carbs: 20
• Protein: 30
• Fiber: 5

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Baked Broccoli Loaf

Broccoli is a super food for a reason. It is packed with vitamins and minerals and is abundant almost in every healthy diet. Not sure about you, but we find broccoli a bit boring on its own, and this is why we decided to make it more exciting to eat it.
 

 

What you need:

• 8 c broccoli florets, steamed
• 4 egg whites
• 2 c unsweetened almond milk
• 6 tbsp. ground flax seeds
• ½ tsp. baking powder
• 1 ½ c fat free cottage cheese

What you do:

1. Preheat oven to 375 degrees Celsius.
2. In a bowl beat egg whites and cottage cheese.
3. Add almond milk, ground flax seeds, baking powder and broccoli and mix.
4. Bake for 30 minutes, or until the crust starts to form.
5. Remove from oven, cool it, and enjoy it!

Makes 1 serving.  

Nutrient breakdown per serving:

• Calories: 315
• Fat: 10
• Carbs: 21
• Protein: 41
• Fiber: 10

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Stuffed Tomatoes with Cottage Cheese and Egg

This is a great nighttime recipe that will bring in variety into your strict diet, turning your dinner into a delicious treat.

What you need:

• 2 large tomatoes
• 3 egg whites
• ½ cup cottage cheese
• 1 cup spinach
• 1 stalk green onions, chopped
• 2 cloves minced garlic
• 1 stalk parsley, chopped
• 1 tbsp. dried oregano
• Salt and pepper (to taste)

What you do:

1. Preheat oven to 425 degrees Celsius.
2. Cut the tomatoes' tops and scoop out the flesh.
3. Place the tomatoes bottom up on a baking dish and bake for 5 minutes
4. Sautee green onions, garlic, parsley and spinach
5. Meanwhile, take the tomatoes out and sprinkle with salt
6. In a bowl, combine cottage cheese, add sautéed vegetables, oregano, salt and pepper.
7. Stuff the tomatoes with the mixture, leaving some room for the egg whites.
8. Place the tomatoes back on the baking dish and put in the oven for additional 8 minutes.
9. Take out and serve.
10. (Optional) you can add additional spices on top of the egg white and enjoy.

Makes 1 serving.  


Nutrient breakdown per serving: 

• Calories: 225
• Fat: 0
• Carbs: 24
• Protein: 31
• Fiber: 5

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Delicious Cheesy Wraps

Physique athletes such as bodybuilders and fitness competitors love cottage cheese for its high quality protein content. We love it for the same reason, but also because it is a very fun ingredient to work with. This recipe is packed with protein and healthy fats and is a great evening snack.
 

What you need:

• 1 c 0 fat cottage cheese
• ½ avocado
• 1 clove garlic, minced
• 2 tbsp. freshly squeezed lemon juice
• ½ tsp. jalapeno pepper, minced
• ½ a stalk green onion, minced
• Salt and pepper (to taste)

What you do:

1. Scoop out avocado flesh.
2. Put all the ingredients in a blender. Mix until you get a smooth puree.
3. Wrap in a lettuce leaf and serve.

Makes 1 serving.


Nutrient breakdown per serving:

1. Calories: 449
2. Fat: 22
3. Carbs: 31
4. Protein: 35
5. Fiber: 10

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Chicken Breast Mushroom Sandwich

Is it possible to eat sandwiches on a diet? Of course! Just find the right ingredients and you are set. For this sandwich, we are going to use Ezekiel bread. Those bible folks would have never guessed that thousands of years later, this bread will be used in the most successful bodybuilding diets. Jay Cutler, among others, successfully utilizes this amazing bread replacement in his diet for Mr. Olympia! This great sandwich will fill you up and will provide fiber, lean protein and negligible amounts of fat and sugar.

What you need:

• 1 c of sliced mushrooms
• 1 stalk of green onions, sliced
• 100g chicken breast, sliced horizontally into a cutlet
• 2 slices of 4:9 Ezekiel bread
• Salt and pepper (to taste)
• Dijon mustard
• Calorie free hot sauce

What you do:

1. Toast the Ezekiel bread.
2. In a pan sprayed with Pam, sauté mushrooms and onions with pepper and salt.
3. Once the vegetables are ready, take them out of the pan and put aside.
4. Spray the skillet with Pam and cook the chicken breast, adding salt and pepper.
5. As the chicken breast is getting fried, sprinkle some hot sauce on one slice of toast and mustard on the other.
6. On the toast sprinkled with hot sauce, mount the vegetables.
7. Once the chicken is ready, put it on top of the vegetables and top it off with the other piece of toast.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 281
• Fat: 2
• Carbs: 34
• Protein: 31
• Fiber: 7

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Low Carb Tacos

Mexican cuisine is largely avoided on a contest preparation's dieting. However, instead of depriving ourselves of this delicious food we decided to play around with the ingredients and make a contest prep friendly version. Here is what we came up with:

What you need:

• 200g of ground turkey
• ½ packet of taco seasoning
• 2 c green bell pepper, cubed
• 3 tbsp. salsa
• 2 large romaine lettuce leaves
• 2 cup tomato, diced
• 2oz Allegro cheese, shredded
• 1 c fat free sour cream

What you do:

1. Brown the turkey in a skillet sprayed with Pam.
2. Add taco seasoning.
3. Stir in peppers and salsa.
4. Cook until the vegetables are tender.
5. Scoop the meat and vegetables and stuff the lettuce leaves.
6. Put 1-2 tbsp. of sour cream.
7. Sprinkle with cheese and enjoy!

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 218
• Fat: 2
• Carbs: 9
• Protein: 36
• Fiber: 1

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Russian Stir-Fry

Russian cuisine is famous for using ingredients such as cabbage, potatoes and meat in many of its dishes. This delicious recipe combines both, Asian and Russian cuisine in a healthy and nutrient dense recipe.
 

What you need:

• 200g chicken breast, cubed
• 1 tbsp. of chili garlic sauce
• 2 large cabbage leaves
• 1 c mushrooms
• 1 c spinach
• 200g boiled sweet potato

What you do:

1. Brown the chicken in a skillet sprayed with Pam on medium heat.
2. Once the chicken is halfway cooked, add the rest of the ingredients.
3. Cover and cook for 5-7 minutes on high.
4. Plate and enjoy!

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 263
• Fat: 1
• Carbs: 26
• Protein: 29
• Fiber: 7

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Stuffed Chicken Breast

Let's be honest, we are all sick of chicken breast. How many times have you cooked chicken breast that came out dry and boring? We used to have this problem, but after many failed experiments we have finally perfected this staple bodybuilding dish!
 

What you need:

• 4 4oz chicken breasts
• 2 c diced mushrooms
• 2 c fresh spinach
• 2 large diced tomatoes
• 3 cloves of minced garlic
• 1 large onion
• 1 c Greek yogurt
• Salt and pepper (to taste)

What you do:

1. Spray Pam on a medium heat skillet.
2. Add mushrooms, tomatoes, garlic, onions, Greek yogurt and spices.
3. Sautee the vegetables until tender and the onions are translucent.
4. Cut the chicken breasts horizontally to form a pocket in each one of them.
5. Stuff each chicken breast with fresh spinach and the sautéed vegetables.
6. Put in the oven and bake for 30-40 minutes on 400.

This recipe goes well on a bed of brown rice. If some of the sautéed vegetables are left over you can put them on top of the rice, or just eat them as a garnish if you are cutting carbs.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 219
• Fat: 1
• Carbs: 15
• Protein: 35
• Fiber: 3

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Simple Chicken & Spinach Stir Fry

Stir fry is arguably one of the easiest dishes out there. It is also perhaps one of the healthiest ones as well, if properly prepared, one of the healthiest. Try this amazing stir fry and get a great deal of fat burning nutrients, vitamins and minerals.
 

What you need:

• 4 x 6 oz. boneless raw chicken breasts, diced
• 4 c. raw spinach
• 3 c. raw onion, sliced
• 1 red pepper
• 4 tsp. coconut oil
• 6 cloves garlic
• ½ tsp. dash ground black pepper
• 4 sprigs raw coriander
• salt to taste

What you do:

1. Put spinach, red pepper, onion, garlic salt and pepper in a non-stick pan with 2 tsp. of oil and cook until tender. Remove from heat and set aside.
2. In another pan cook diced chicken in 2 tsp. of oil until lightly browned.
3. Add veggie mixture to chicken and heat through.
4. Simmer entire mixture for 3-5 minutes.
5. Add coriander and stir.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 279
• Fat: 6
• Carbs: 10
• Protein: 41
• Fiber: 2

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Beef and Broccoli Stir Fry

Healthy twist to this famous and well liked Asian dish.
 

What you need:

• 2 tsp. coconut oil
• 6 cups broccoli cut into florets
• 4 thinly sliced carrot
• 2 onion, cut into thin wedges
• 10 oz. sirloin steak cut into strips
• 6 tbsp. low sodium chicken or beef broth
• 2 tbsp. reduced sodium soy sauce
• 1 tsp. corn starch
• 2 packet Stevia

What you do:

1. Heat coconut oil in a large skillet and add the chopped vegetables.
2. Sauté until veggies are crisp, tender and onions are browned. Set aside.
3. Stir in the beef strips, cook until desired tenderness.
4. In a separate bowl, combine broth, soy sauce, cornstarch, and stevia stirring to dissolve the cornstarch completely.
5. Add to the beef and veggie mixture and cook stirring constantly until sauce thickens.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 391
• Fat: 12
• Carbs: 30
• Protein: 38
• Fiber: 10

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Moroccan Style Chicken

Clean, high protein, so simple and easy to make and of course, (we love food) delicious! We usually make this in a large batch and eat it all week. Serve on field greens. Serve with rice for a protein/starch meal and add a dill and cucumber salad on the side. Yum!

What you need:

• ½ tsp. cinnamon powder
• 1 tbsp. chili powder
• 1 tsp. paprika
• 1 tbsp. cumin powder
• 2 cloves of minced garlic
• 3 tbsp. of olive oil (optional)
• ½ cup red wine vinegar
• 1-2 medium onions – cut into long thin strips
• 8 (125g each) chicken skinless boneless chicken breasts

What you do:

1. Preheat oven 350ºF.
2. Combine all the spices together with oil and vinegar and mix or blend together to make marinade.
3. Chop onions lengthwise into rings and set aside.
4. Place chicken breasts in a deep baking pan (preferably one that comes with a lid)
5. Pour marinade over chicken (its even better if you let the chicken marinade in the fridge for a few hours, but works either way) and add the onions.
6. Make sure that the chicken is evenly covered with marinade & onions.
7. Bake for 1 hour or until chicken is done (check and turn pieces after 25 minutes and then check every 10 min).

Makes 8 servings.


Nutrient breakdown per serving:

• Calories: 194
• Fat: 6
• Carbs: 2
• Protein: 30
• Fiber: 0

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The Amazing Low Carb Goulash (Hungarian Stew) Recipe

This is a Hungarian classic, and is so tasty and filling. You can make it lower in fat by using chicken, but it’s really great with veal. This dish can have many variations. You can add whatever veggie you want and serve it with any starch you’d like. I actually just put a scoop over lettuce for a Goulash Salad. It’s awesome as a leftover so a great meal to make on a Sunday evening while winding down from the week and just relaxing.

What you need:

• 2 lbs. (1”) cubed veal
• 2 onions, white or yellow chopped very finely (the finer the better!)
• 2-3 garlic cloves minced
• 2tbsp Coconut Oil
• 2-3 Tbsp. (adjust to taste) Hungarian sweet paprika
• 1 tsp. bay leaves
• 1 Qt. water or stock
• 1 head cauliflower
• ¼ tsp. black pepper
• 1 tsp. salt
• 2 tsp. caraway seeds

What you do:

1. Add 1 tbsp. of oil or butter to large pot and brown meat on high heat (just the outside of the meat should be browned, this will help keep the flavor and keep it moist). Set aside
2. Add 1 tbsp. of oil to a frying pan and fry onions on medium heat until soft.
3. Add garlic until browned.
4. Bring the pot with meat back to the stove and add the fried onions and garlic to it and set on medium heat.
5. Add all spices to water or stock.
6. Cook for about 1.5 to 2 hrs. (for beef or veal), and 20-25mins for chicken.
7. The longer you cook the beef or veal the more tender it will be.
8. The liquid will become thicker.

Makes approximately 8 servings.


Nutrient breakdown per serving:

• Calories: 270
• Fat: 7
• Carbs: 7
• Protein: 24.5
• Fiber: 2

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Fish Cakes

Great with a side salad like the cucumber radish dill salad or even topped with burger toppings with side of sweet potato fries.

What you need:

• 1 can of 6 oz. tuna
• 1/3 cup of oats
• 3 egg whites
• 1 tbsp. fresh coriander chopped
• 1 green onion chopped
• Salt and pepper to taste

What you do:

1. In a medium sized pan sauté green onions until soft and remove from heat.
2. In a large bowl combine all ingredients together and make into one or two patties.
3. Coat a pan with oil or spray with non-stick cooking spray and sauté patties until browned on each side.

Makes 2 servings.


Nutrient breakdown per serving:

If made with tuna:

• Calories: 195
• Fat: 2
• Carbs: 14
• Protein: 30
• Sugar: 5
• Fiber: 2

If made with salmon:

• Calories: 267
• Fat: 4
• Carbs: 14
• Protein: 40
• Sugar: 5
• Fiber: 1

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Chicken Gluten Free, Low Carb “Fettuccini Alfredo”

We can’t forget you pasta lovers! This is a great alternative to the super carb and fat loaded popular pasta dish. This light and almost carb free version is perfect for a cutting or contest diet!

What you need:

• 4 large zucchinis (Peeled and cut like spaghetti – using a vegetable peeler) or you can use spaghetti squash
• 1 cup of broccoli florets
• 2 tsp. olive oil
• 200g chicken breast (cut in cubes)
• 2 clove of garlic mined
• 2 tbsp. oat flour

"Alfredo" Sauce

• ½ cup unsweetened almond milk
• ½ cup water
• 2 cloves garlic
• 1 tsp. Italian seasoning
• 1 tsp. Bill's Best Chik'nish Seasoning (or other broth mix)
• ¼ tsp. salt (optional)
• Black pepper - to taste
• 2 tbsp. cornstarch - MIXED WITH 2 tbsp. water

What you do:

Make the pasta:

1. Using a vegetable peeler, peel zucchini into long strips and place in a large bowl. Set aside

Make the sauce:

2. Combine almond milk, garlic, water, seasonings, and broth mix in small saucepan over medium heat. Bring to boil and then add the cornstarch/water mixture, stirring constantly until thickened. Set aside

Make the chicken:

3. Meanwhile, heat oil in a large pan over medium heat and add the chicken, broccoli and garlic and cook for 3-5 minutes.

4. Once the chicken is golden brown on all sides, add the flour, salt and black pepper and stir to coat. Cook fully.

5. Add Alfredo sauce, stirring it constantly. Simmer for 1-2 minutes until the sauce bubbles.


Bring it together:

6. Pour the sauce and chicken mixture over the zucchini strips. Toss together until evenly combined.

Makes 2 servings.


Nutrient breakdown per serving:

• Calories: 409
• Fat: 10
• Carbs: 49
• Protein: 37
• Fiber: 13

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Guilt-Free Frittata

This always reminds me of a cheat meal, although a perfectly clean and great for weight loss! When you get to about 4 weeks out, omit the cheese and replace one whole egg with 2 extra egg whites.
 

What you need:

• 100g sweet potato peeled and finely sliced
• ½ cup of mushrooms finely sliced
• ¼ cup of red onion finely chopped
• 1 whole egg
• 2 egg whites
• 1oz Fat Free Cheese

What you do:

1. Place the sweet potato, onion and mushrooms on a non-stick pan and sauté until soft. Put aside on a plate or in a bowl.
2. Beat together the egg and egg whites and pour into a hot non-stick pan.
3. Wait until the bottom sets and add to the frittata the veggies that have been sautéed on top of it.
4. Add the grated cheese and transfer the pan to a hot grill to set the top and to melt the cheese.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 236
• Fat: 6
• Carbs: 32
• Protein: 29
• Fiber: 7

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Baked Sweet French Fries

One of the most craved foods during the contest preparation is French fries. However, while our fellow competitors could only see the French fries in their dreams, we were eating them almost with every meal, without sacrificing our dieting progress! Eat these Sweet French Fries and get in your complex carbs and fiber, without one gram of fat!
 

What you need:

• 2-3 large sweet potatoes
• 1 tsp. Coconut Oil
• 1 tsp. ground garlic
• 1 tsp. ground chili
• salt (to taste)

What you do:

1. Cut the potatoes into a French fry shape.
2. Lightly spray them with Pam and mix.
3. Add the spices and mix again.
4. Place the fries on a baking dish in one layer.
5. Bake for 1 hour on 375.

You can serve this recipe with our Dill Garlic Dip.

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 72
• Fat: 2
• Carbs: 20
• Protein: 2
• Fiber: 4

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Spicy Chicken Breast Chili

Let's assume that your contest prep fell on the Superbowl night. Wouldn't it be terrible to eat your chicken breast and asparagus, while everyone around you is enjoying delicious smelling bowls of chili? We have a great solution for you! This low fat very moderate carb and high protein chili will spice up your contest prep and you will find yourself enjoying one of the most taboo dishes in the dieters' world, without cheating on your diet!
 

 

What you need:

• 400g chicken breast, cubed.
• 2 cans of tomatoes
• 16oz tomato paste
• 1 cup chopped green chilies
• 1 medium chopped onion
• tbsp. chili seasoning
• salt (to taste)

What you do:

1. Spray Pam on a pan and brown the meat.
2. While the meat is browning combine the rest of the ingredients in a sauce pan and start simmering.
3. Once the meat has browned (it shouldn't be cooked) add it to the rest of the ingredients in the saucepan.
4. Simmer for 45 minutes.

Around 4 weeks out we cut out the tomatoes and onions from our diet, as they contain a little extra carbs. However, before that mark we enjoy this delicious dish every weekend!

Makes 4 servings.  


Nutrient breakdown per serving:

• Calories: 246
• Fat: 1
• Carbs: 32
• Protein: 29
• Fiber: 8

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