Recipes

The X Gym isn’t just the best personal training studio, it’s also the best place to get the latest and greatest nutrition guidance! Here you will find high-protein, low-fat and/or low-carb recipes that actually taste GREAT! Below are the ingredient lists and cooking directions of select dishes personally tested and approved by the X Gym for taste and proper nutrient ratios.

Each recipe is selected and designed for busy people, so they are quick and easy to prepare. Remember to go organic with your ingredients whenever possible!

Or for those who don’t even have time to cook (or just generally hate to) click below to see which recipes can be delivered to your home through our gourmet chef affiliate!

The recipes below are categorized by meals to make your selection easier. It starts with breakfast, and continues through lunch and dinner, ending with snacks. Check back often, because this page is updated regularly!

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BREAKFAST:

PJoe’s Special

Ingredients:

• 1 pint organic egg whites
• 1/2 cup shredded low fat Parmesan
• Ground organic white meat or grass fed beef
• 4 cups chopped spinach
• 1 tablespoon lemon pepper

Instructions:

• Spray wok with cooking spray
• Pour egg whites into wok and set burner to medium
• Chop spinach and mix with egg whites
• Cook meat thoroughly
• Mix it all up in wok (or big pan) with lemon pepper
• Add Parmesan, wait until it starts to melt and serve

Makes 3 servings

Nutrient Breakdown:

• One serving has 295 calories
• Fat: 14 grams or 42% by calories(or use less parmesan for low fat version)
• Carbs: 8 grams or 11% by calories
• Protein: 35 grams or 47% by calories

PJ’s Easy Protein Shake

Ingredients:

• 2 scoops MRM brand whey powder make sure it is the 100% natural variety that is sweetened with Stevia!
• 1 quart filtered water
• 1 squirt chocolate flavored liquid Stevia (Super Supplements)

Instructions:

Put all the ingredients in a cup and blend thoroughly with an electric hand blender. Note:I used to recommend this recipe mixed with organic soymilk, but since there is now enough studies showing the negative effects of unfermented soy products out weight the benefits, I use water now instead.

Nutrient Breakdown:

• Each serving has 556 calories
• Fat: 16 grams or 26%by calories
• Carbs: 39 grams or 28% by calories
• Protein: 64 grams or 46% by calories

Makes 1 serving. Remember that this is a whole quart so spread it out over a few hours and drink it slowly for best absorption.

Julian’s French Toast

(Created by PJ’s nephew, Ryan)

Ingredients:

• 2 slices smart carb #2 from www.julianbakery.com (smart carb #1 is OK too)
• 3 eggs
• 1 tablespoon half and half
• 1 teaspoon cinnamon
• Sweetener: 1 packet of Truvia (or 1 tablespoon of Xylitol, or 3 drops of liquid Stevia)
• Topping: 1/2 cup Chobani Greek yogurt, mixed with 2 packets Truvia (or 2 tablespoon of Xylitol, or 4 drops liquid Stevia).
• Alternate (traditional) topping: Maple syrup from www.natureshollow.com!

Instructions:

Combine the egg, cinnamon, half and half, and sweetener, whisking thoroughly in a bowl. Soak the bread in the batter for 2 minutes and lay out on a pan, heated with medium heat on the stove. Grill until each side is golden brown. For the topping, spread Chobani evenly (and thick) and add your favorite fruit on top with another sprinkle of Truvia or Xylitol for an Xtra delicious treat. NaturesHollow maple syrup is also great alternative for a sugar-free syrup that tastes like the traditional recipe!

Nutrient Breakdown*:

• Each serving has 302 calories (250 net)
  
• Fat: 11.5 grams or 34% by calories
• Carbs: 21 grams (7 net carbs) or 27% by calories (pre net)
  
• Protein: 29 grams or 38% by calories

*Per slice! This recipe is such high fiber, the net carbs are only 7 grams! With this protein to net carb ratio of over 3:1, it’s an incredible meal to help you toward your fitness goals!

Blueberry Smoothie

Ingredients:

• 1 cup frozen blueberries
• 1 eye dropper full of liquid Stevia (SuperSupplements or PCC)
• 3 scoops MRM (100% all natural) vanilla protein powder
• 2 cups filtered water

Instructions:

Dump everything in the blender and mix it up! For the deluxe version of this recipe with extra antioxidants, check out the video below! Makes 2 servings

Nutrient Breakdown:

• Each serving has 162 calories
• Fat: 1.5 grams or 8% by calories
• Carbs: 9.5 grams or 24% (net) by calories
• Protein: 27.5 grams or 68% by calories

Fat Furnace Frittata

Ingredients:

• 2 lbs. lean GRASS FED ground beef
• 1 package frozen organic broccoli (PCC)
• 1 package frozen organic chopped spinach (PCC)
• 1 pint organic egg whites (PCC)
• 2 tbsp. Spicy (or regular) Mrs. Dash
• 1 tbsp. cinnamon

Instructions:

• In a HUGE frying pan or 2 regular pans, spray cooking spray and
  preheat until hot.
• dump in beef and stir until pink
• dump in broccoli and spinach and stir with beef until thawed.
• add spices and egg whites
• stir until beef and egg whites are fully cooked
• makes 5 servings.

There are many days that PJ eats only this, water and protein shakes. On those days, the fat FLIES off
him! If you want to lose fat fast and gain muscle at the same time, this is the best way to do it!

Nutrient Breakdown:

• Each serving has 637 calories
• Fat: 30 grams or 51% by calories
• Carbs: 30 grams or 3% (net) by calories
• Protein: 62 grams or 46% by calories

Yes, this seems high fat, but the high CLA fat content in the grass fed beef will melt the fat off your body!

Eggs Benedict-O!

Ingredients:

• 2 eggs
• 2 slices Julian Bakery Purity Bread
• 1 T Vegenaise
• 1 T Pesto sauce
• 2 slices pepper jack cheese
• 2 pats of butter

Instructions:

Toast the bread (I prefer to do this in the pan with butter), cook the eggs (I prefer sunny side up with yolks slightly runny), Mix the Vegenaise with the pesto to make the sauce, then put it on the toast, then the egg on top of that and then the cheese on top of that.

Nutrient Breakdown:

• Each serving has 225 calories
• Fat: 17 grams
• Carbs: 6 grams (1.5 net)
• Protein: 13 grams

Makes 2 servings

Check out the vid below!

Yummy Tummy Yogurt

Ingredients:

• 8 oz. non fat plain Greek yogurt (Trader Joe’s, Fage, or Chobani)
• 1/2 eye dropper of liquid Stevia (or adjust to your taste)
• ½ cup of blueberries or chopped strawberries

Instructions:

Dump everything in a bowl and stir it up. Makes one big serving

Nutrient Breakdown:

• Each serving has 148 calories
• Fat: .5 grams or 3% by calories
• Carbs: 14 grams or 38% (net) by calories
• Protein: 22 grams or 59% by calories

RyRy’s Almond Meal Pancakes

(Another creation sensation by PJ’s nephew, Ryan)

Ingredients:

• 1 cup almond meal
• 1/4 cup water (sparkling recommended for fluffier pancakes)
• 2 eggs
• 1 squirt liquid Stevia or 2 tblsp Xylitol
• 1/4 tsp salt
• 1 scoop vanilla MRM brand (100% All Natural) whey powder
• Handful blueberries

Instructions:

Mix all the ingredients together except blueberries.  Turn stove top up to medium to medium-low heat.  Put enough olive oil and butter on the pan to evenly coat the surface of the pan.  Then add pancakes and put blueberries in the cooking batter.  Cook each side until golden brown, then serve.  Makes approx. 4 decent sized pancakes.  It’s great with Nature’s Hollow Maple Syrup or the topping used with the French Toast.

Makes 4 pancakes.

Nutrient Breakdown:

• One serving has 221 calories
• Fat: 15 grams
• Carbs: 7 grams (4 net)
• Protein: 19 grams

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LUNCH:

Julian Bread Tuna Salad Sammich!

(By Ryan, PJ’s Nephew)

Ingredients:

• ½ cup grapeseed Vegenaise
• 12 oz. drained solid white albacore tuna
• 4-6 cornichons
• 1 tblsp capers
• Juice of 1 lemon (3 tblsp approximately)
• Approximately ½ cup fresh parsley, dill, and tarragon finely chopped.
• Salt and pepper to taste

Instructions:

First begin by draining the tuna cans.  Next add the Vegenaise and lemon.  Collect the remaining ingredients in a large pile and chop finely.  Dump remaining ingredients into mixing bowl and mix together until all ingredients are fully incorporated.

Spread liberally on 2 slices of Julian Bakery bread.

Makes 1 serving

Nutrient Breakdown:

• Each sammich has 292 (net) calories
• Fat: 12 grams or 37% by calories
• Carbs: 2 (net) grams or 3% by calories (26 g carbs - 24 g fiber)
• Protein: 44 grams or 6% by calories

Don’t like tuna? For a delicious Chicken salad sammich follow these directions:

(Also by Ryan, PJ’s Nephew)

Ingredients:

• two 12 oz. cans chicken breast (free-range is best of course)
• ¼ cup grapeseed vegenaise
• ½ cup Greek yogurt (Fage works great)
• ½ red bell pepper
• 2-3 stalks celery
• ½ brown onion
• Juice of 1 lemon (approx. 3 T)
• 1 T poultry seasoning, 1 tsp dill weed, salt and pepper to taste

Instructions:

Begin by draining canned chicken and add to mixing bowl.  Next add the vegenaise and greek yogurt, as well as the lemon juice and seasonings.  Roughly chop the celery, onion, and bell pepper into small pieces (about the size of your fingernail).  Mix until all ingredients are fully incorporated and serve.

Spread liberally on 2 slices of Julian Bakery bread.

Nutrient Breakdown:

• Pretty much the same as the tuna sammich above, but without the fishy taste. 

Fiberilla Burritos

Ingredients:

• 4 oz. ground turkey breast
• 1 Smart and Delicious Soft Wrap ( La Tortilla Factory - Safeway)
• Chili seasoning
• 2 tablespoons fat free “Quark” (Met Mkt)
• 1/4 cup shredded fat free cheddar
• 2 tablespoons salsa
• 2 tablespoons green taco sauce

Instructions:

• Cook ground turkey with 1/4 packet of chili seasoning per pound of meat. Stir and chop continuously.
• Spread sour cream in the tortilla wrap.
• Add 4 oz. cooked turkey.
• Combine remaining ingredients and chow!

Makes 1 serving

Nutrient Breakdown:

• Each wrap has 298 calories
• Fat: 6 grams or 18% by calories
• Carbs: 24 grams or 17% by calories after net is calculated with a whopping 11 grams fiber factored in!
• Protein: 48 grams or 64% by calories

Harley’s Shredded Veggie Bonanza

Ingredients:

• 3 handfuls of baby carrots or 2 large carrots
• 5 celery stalks (about one bunch)
• 1 cucumber
• 1 head of broccoli
• 1/2 head of lettuce or equivalent spinach
• one 12.5 oz. can of turkey, tuna or organic chicken
• 1/2 bottle of “Follow Your Heart” brand low fat dressing (found at PCC or Whole Foods in the refrigerated dressings section)

Instructions:

• Slice everything up in your food processor in the order listed to the left so when you dump it in the bowl it comes out layered properly.
• Use any other veggies you can think of in place of or in addition to those listed!
• Dump it all in a big ol’ Tupperware bowl with the meat on top and pour dressing.

Serves 4 or just you for a whole day!

Nutrient Breakdown:

• Each serving has 227 calories
• Fat: 4 grams or 18% by calories
• Carbs: 21 grams or 24%(net) by calories
• Protein: 28 grams or 57% by calories

Note: Fiber is 10 grams per serving with this simple meal and the vitamin level can’t be beat! If you can make this option a habit the fat will literally FLY off you!

Sony Mac’sTurkey Stew

Ingredients:

• 2 lbs. ground turkey breast
• 1/2 red onion
• 3 handfuls baby carrots (or 4 large carrots)
• 1 bunch of celery
• 1 tablespoon garlic powder
• 1 tablespoon spice of choice
• 1 tablespoon basil
• 1 tablespoon lemon pepper
• 1 cube chicken bullion dissolved in 4 cups of water (or 8 cups if prepared on stove top).
• 6 oz. can of tomato paste

Instructions:

• Chop the carrots and celery (a food processor is fastest).
• Dump everything in a crock pot or stove top pot.
• Cook for 2 hours on high if using a crock pot or 1 hour on medium if stove top. Be sure to check that meat is cooked thoroughly.

Makes 10 big servings!

Nutrient Breakdown:

• Each serving has 173 calories
• Fat: 3 grams or 15% by calories
• Carbs: 9 grams or 21% by calories
• Protein: 28 grams or 64% by calories

Julio’s Taco Salad

Ingredients:

• 1 lb. ground turkey breast
• 3 oz. Kraft fat free shredded cheddar
• 1/4 packet taco seasoning
• 4 tablespoons fat free sour cream
• 7 tablespoons ketchup (see recipe below)
• 4 cups shredded lettuce
• 1/4 cup chicken broth

Instructions:

• Cook the ground turkey breast in a pan with the chicken broth (instead of oil)
• Mix in the taco seasoning
• Dump it out of the pan onto the shredded lettuce
• Put sour cream and cheese on top

Makes 4 servings

Nutrient Breakdown:

• Each serving has 183 calories
• Fat: 1 gram or 4%by calories
• Carbs: 7 grams or 15% by calories
• Protein: 37 grams or 82% by calories

Trilster’s Blender Bisque

Ingredients:

• 2 fillets cooked fish of choice
• 1 cup chicken broth
• 1 cup nonfat milk
• 1/4 purple onion
• 4 tblsp. shredded parmesan
• 1 tsp. garlic powder
• 1 tsp. lemon pepper

Instructions:

• blend all the ingredients thoroughly with an electric blender.
• add a dash of Tabasco for an extra zing.
• heat in microwave or stove top

Makes 4 servings

Nutrient Breakdown:

• Each serving has 100 calories
• Fat: 1.75 grams or 16% by calories
• Carbs: 4.25 grams or 17% by calories
• Protein: 17 grams or 67% by calories

Guilt Free Sandwich

Ingredients:

• 2 slices Julian Bakery bread (note: the video below features Men’s Bread and while that is much better than regular breads, Julian’s is even better).
• 2 “Rice Slice” cheese substitute
• Mustard or “Yummy Tummy Ketchup” (see recipe below- no limit)
• 3 ounces organic lunch meat
• 2 (or more) leaves of lettuce

Instructions:

If you don’t know how to make a sandwich, just give up. It’s hopeless. You can however, watch the video below for an additional sandwich recipe.

Nutrient Breakdown:

• Each sandwich has 352 calories
• Fat: 14 grams or 35% by calories
• Carbs: 23 grams or 26% by calories
• Protein: 34 grams or 39% by calories

Meatball Sandwich

Ingredients:

• 2 slices Julian Bakery Purity Bread, prepared using the Pesto Garlic Cheese toast recipe on this page
• 2 slices cheese of your choice
• 1 meatball, prepared following the meatball recipe on this page
• 1 T Grapeseed oil Vegenaise
• 1 T Ketchup, following the Yummy Tummy Ketchup” recipe on this page

Instructions:

• See ingredients and recipes above and put it all together as a sandwich!

Makes 1 serving

Nutrient Breakdown:

• Fat: 25 g
• Carbs: 12 g (2 net onnaccounta the 10 grams of fiber!)
• Protein: 20 g

Any questions? Check out the video:

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DINNER:

Jen Hendershott’s Turkey Meatloaf

Ingredients:

• 1 teaspoon chicken instant bouillon
• 1/2 cup salsa (max 1 carb per spoonful)
• 1.5 lbs. lean ground turkey breast
• 3/4 cup Quinoa
• 1/2 cup onion, chopped
• 2 teaspoons basil
• 1/2 teaspoons garlic powder
• 1/4 teaspoon pepper (or lemon pepper)
• 2 egg whites

Instructions:

• Preheat oven to 350 degrees
• Mix ingredients together
• Pack into 8X4″ loaf pan
• Cook for one hour
• Let stand for 10 minutes
• Serve with salsa (3 tablespoons per slice)or Tiger Sauce (1 tablespoon per slice) foran extra kick .
• Each slice will be about 1.5 inches thick

Makes 6 servings

Nutrient Breakdown:

• One serving has 128 calories
• Fat: 1.5 grams or 11% by calories
• Carbs: 6.75 grams or 21% by calories
• Protein: 21.75 grams or 68% by calories

Chef Amadeus Makes Gourmet Salisbury Steak!

You’ve got to see this for yourself. It’s too good to explain!
Salisbury Steak by Chef Amadeus from PJ Glassey on Vimeo.

Taz’s High Protein / Low Carb Stuffing

Ingredients:

• 1 loaf low carb stuffing bread or low carb bread (see below), crumbled or cut into cubes
• 1 large onion, chopped
• 6-7 cups chopped celery - about 2 small bunches
• 1 green Bell pepper, chopped
• 1 bunch parsley, chopped (about 2 cups)
• 4 teaspoons poultry seasoning, such as Bells
• 1/2 teaspoon pepper
• Salt - start with 1/2 teaspoon, or 1 T chicken or turkey soup base (see below)
• 1 cup water or broth, plus more according to moisture needed
• 1 - 3 eggs if baking it, and if desired (nutritional info includes 1 egg)
• 1 T cooking oil

Instructions:

1) Make low-carb stuffing bread, or use about 1 - 1½ lb loaf of Julian’s Bread. Different types of bread will bring different results, so you may have to adjust the amount of liquid, seasonings, etc. I based the nutritional information below on using my homemade stuffing bread. In any case, allow the bread to dry out for awhile, either on the counter on in a low oven. It doesn’t have to be totally dry, just kind of stale-level dry.

2) Saute’ onion, celery, and pepper until soft. Add parsley and cook for a minute or so, until wilted. Add seasonings. I include about a Tablespoon of Better Than Bouillon Soup Base at this point.

3) Mix together the vegetables and the bread. Add a cup of broth or water, stir, and taste. Adjust seasoning and moisture. If you’re going to stuff poultry with it, leave it on the dry side because it will absorb a lot of juices during cooking. You can eat it just as it is, but if you bake it, the flavors will come together better. Adding egg will make it culminate in a melded-together form. I usually add one egg, but I don’t like it too melded. You can add 2, or even three eggs. Mix well and bake at 350 F. for about half an hour, or until browned on top.

Nutrient Breakdown:

This makes quite a lot of stuffing! Divided into 12 generous servings with 218 calories each. Each serving has 9 grams of fat, 18 grams of carbs (but with 4 grams fiber, it has a net carb count of 14 grams) and 9 grams protein! This food is entered into our online food database as “X Gym Taz’s Holiday Stuffing.”

Crazy for Caprese!

Ingredients:

• 5 medium tomatoes
• 1 log of mozzarella cheese
• Basil leaves
• 1/4 tablespoon salt
• 1/4 tablespoon pepper
• 4 oz. Marie Callender’s all natural Caprese dressing

Instructions:

• Cut the tomatoes into small slices about 1/4 inch thick.
• Place on plate and put a basil leaf on each slice
• Cut mozzarella into small slices about 1/4 inch thick and place on top of tomato slices and basil leaf.
• Drizzle dressing over top.

Makes 4 big servings!

Nutrient Breakdown:

• Each serving has 473 calories
• Fat: 35 grams or 67% by calories
• Carbs: 10 grams or 9% by calories
• Protein: 29 grams or 25% by calories

Wilster’s Mock Smashed Potatoes

Ingredients:

• 1 medium head of cauliflower
• 3 tablespoons Quark (Metropolitan Market)
• 1/2 tablespoon minced Garlic
• 1/8 tablespoon salt
• 1/8 tablespoon pepper

Instructions:

• Cut the cauliflower into small pieces and boil it for 7 minutes.Drain well and dump (while still warm) into food processor or blender
• Add other ingredients and puree until almost smooth.
• Tip: Steve ( our Alki club manager) prefers to take the finished product and put it back into the pot and cook more moisture out. He feels this makes the consistency even more like mashed potatoes and swears most people won’t be able to tell the difference.

Makes 2 big servings!

Nutrient Breakdown:

• Each serving has 44 calories
• Fat: 0 grams
• Carbs: 3 grams or 40%(net) by calories
• Protein: 5 grams or 60% by calories

Blackjack’s Chicken Fajitas

Ingredients:

• 1 lb. chicken strips
• 1 red and 1 green bell pepper
• 1/2 cup sliced red onion
• 1 packet of fajita seasoning mix
• 1/4 cup balsamic vinegar

Instructions:

• Slice the bell peppers and sauté them with the chopped onion in the balsamic vinegar until cooked (onion will start to turn translucent.).
• Set veggies aside and cook meat thoroughly with the fajita seasoning mix(following instructions on the mix packet).
• Add the veggies back in and cooktogether for 3 minutes.

Makes 3 servings

Nutrient Breakdown:

• Each serving has 168 calories
• Fat: 3 grams or 16% by calories
• Carbs: 9.5 grams or 23% by calories
• Protein: 26 grams or 61% by calories

Chuck’s Texas Meat Balls

Ingredients:

• 4 lbs. ground GRASS FED beef
• 4 scoops ground flax seed
• 3-5 finely chopped jalapeños
• 1 finely chopped red onion
• 10 oz. finely chopped broccoli
• 10 oz. finely chopped spinach
• 1 tblsp. of: tumeric, nutmeg, cinnamon, ginger, garlic powder
• 1 finely chopped red bell pepper
• 2 egg whites

Instructions:

• Put all the ingredients in a bowl and mash by hand until thoroughly mixed.
• Roll into balls and put on cookie sheet.
• bake at 350 for 1 hour.

Makes 10 servings or make a double batch to last you 3-5 days!

Tip: Best when served with the “Yummy Tummy Ketchup” recipe (see below).

Nutrient Breakdown:

• Each serving has 348 calories
• Fat: 17 grams or 43% by calories
• Carbs: 11 grams or 13% by calories
• Protein: 38 grams or 44% by calories

Yummy Tummy Ketchup

Ingredients:

• 20 oz. strained tomatoes
• 6 oz. tomato paste
• 1 tsp. sea salt
• 4 T balsamic vinegar
• 1 eyedropper full of liquid Stevia

Instructions:

Dump everything in the blender and mix it up! Makes 12 servings

Note: Tomatoes are anti-inflammatory already and balsamic vinegar is neutral, but if you use Braggs apple cider vinegar with this recipe instead of balsamic, it turns into a highly anti-inflammatory recipe! It doesn’t taste quite as good, but it’s just a small step down. It’s still great.

Nutrient Breakdown:

• Each serving has 25 calories
• Fat: 0 grams or 0% by calories
• Carbs: 5.5 grams or 85% (net) by calories
• Protein: 1 grams or 15% by calories

Crock Pot Delight

Ingredients:

• 1 GRASS FED sirloin roast (2 lbs.)
• 1 quart organic chicken broth
• 1 tblsp. garlic powder
• 1 tblsp. Italian spices
• 10 oz. broccoli florets and any other green veggies you can fit in!
• 8 oz. baby carrots
• 1 chopped purple onion

Instructions:

• Pour in broth and add garlic and Italian seasonings
• Add roast
• Place veggies around the roast
• Turn Crock Pot on low and let it cook for 8-10 hours (I turn mine on and then just go to bed. When I wake up, PRESTO! I’ve magically got 2-3 days worth of food!).
• Great to drink as a nutritious soup as well!
• If this still seems too complicated, check out the video below.  

Nutrient Breakdown:

• Each serving has 374 calories
• Fat: 10 grams or 30% by calories
• Carbs: 16 grams or 21% by calories
• Protein: 37 grams or 49% by calories

Makes 4 generous servings

Chris’ Chicken PenDING

Ingredients:

• 1 C organic baby greens
• 1 organic free range chicken breast
• 1/2 C organic mushrooms
• 1 C organic asparagus
• 1/4 C balsamic vinegar
• 2 egg whites

Instructions:

Watch the videos below. It’s so easy! It only takes 10 minutes or less to prepare this gourmet meal! Serves 1

Nutrient Breakdown:

• Each serving has 234 calories
• Fat: 2 grams or 8% by calories
• Carbs: 15 grams or 26% (net) by calories
• Protein: 39 grams or 67% by calories

Preparation: The taste test:

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DESSERT:

I Scream for Ice Cream!

Ingredients:

• 12 oz. Fage plain Greek yogurt
• .5 cup organic skim milk
• 1 tsp mint extract
• 1 tsp vanilla extract
• 7 scoops 100% All Natural MRM (Vanilla or Chocolate depending on your ice cream flavor preference)
• 1.5 scoops (use the MRM scoop) erythritol

Instructions:

• Mix all ingredients together with a blender
• Chill in freezer 15-20 minutes
• Place in ice cream maker until desired thickness is achieved

Makes 8 servings

Nutrient Breakdown:

• Each serving has 104 calories
• Fat: 1 grams or 10% by calories
• Carbs: 3.5 grams or 13% by calories
• Protein: 20 grams or 77% by calories

Yummity Lemony Pudding

Ingredients:

• 16 oz. nonfat cottage cheese
• 4 scoops MRM vanilla protein powder
• 1/2 scoop (use the MRM scoop) Xylitol
• 7 drops lemon extract

Instructions:

• Mix all ingredients together with a hand blender or beefy blender (i.e. Vitamix)
• Place back in fridge using the original cottage cheese container or small storage cups

Makes 6 servings

Nutrient Breakdown:

• Each serving has 98 calories
• Fat: .65 grams or 5% by calories
• Carbs: 6 grams or 20% (net) by calories
• Protein: 22 grams or 74% by calories

Yummity Chocolaty Chocolate Chip Pudding

(for another taste and texture, see additional chocolate pudding (and ice cream) recipe below).

Ingredients:

• 16 oz. nonfat cottage cheese
• 4 scoops MRM chocolate protein powder
• 1/2 scoop (use the MRM scoop) Xylitol
• 1/2 scoop (use the MRM scoop)raw Cacao powder
• 1/2 scoop (use the MRM scoop)raw Cacao nibs

Instructions:

• Mix the first four ingredients together with a hand blender or beefy blender (i.e. Vitamix)
• Place back in fridge using the original cottage cheese container or small storage cups
• Freeze it to make ice cream and then let it thaw on the counter until soft enough to eat.

Makes 6 servings

Nutrient Breakdown:

• Each serving has 137 calories
• Fat: 2.3 grams or 15% by calories
• Carbs: 7.3 grams or 21% (net) by calories
• Protein: 22 grams or 63% by calories

SnickerDoodle Nastalgialicious

Ingredients:

• 1 cup almond meal
• 1/4 cup water (sparkling recommended for fluffier pancakes)
• 4 egg whites
• 1 squirt liquid Stevia or 2 tblsp Xylitol
• 1/4 tsp salt
• 2 scoops vanilla MRM brand (100% All Natural) whey powder

Instructions:

• Add: 1/4 cup water 1 squirt liquid Stevia or 2 tblsp Xylitol1/4 tsp salt.
• Mix into a batter, pour in pan and cook/flip like a pancake.
• When done, melt pasture butter on top and sprinkle Xylitol over entire surface. This will remind you of a snicker doodle cookie, but without all the bad sugar. What a great way to enjoy your protein!
• Tip: cinnamon on top is awesome too.

Makes 8 Servings

Nutrient Breakdown:

• One serving has 110 calories
• Fat: 7 grams
• Carbs: 4 grams (2.5 net)
• Protein: 10 grams

Cottage Dessert

Ingredients:

• 16 oz. fat free cottage cheese
• 1/2 eye dropper full of liquid Stevia (SuperSupplements or PCC)
• 5 oz. organic blueberries

Instructions:

• thaw the blueberries
• dump thawed blueberries in cottage cheese
• squirt Stevia
• mix thoroughly with spoon
• makes 4 servings.

Nutrient Breakdown:

• Each serving has 92 calories
• Fat: .2 gram or 2% by calories
• Carbs: 7 grams or 36% (net) by calories
• Protein: 11 grams or 62% by calories

Lemme-at-em Lemon Bars (or cupcakes)!

Dry Ingredients:

• 1 cup almond meal
• 2 scoops vanilla MRM (100% all natural)
• 1/4 tsp sea salt
• 1/2 tsp baking powder
• 3 scoops lemonade “Ultima” drink mix (SuperSupplements or http://www.ultimareplenisher.com/ultimainfo.php)
• 1 cup erythritol

Wet Ingredients:

• 4 egg whites
• 3 tbsp lemon juice
• 8 oz. melted butter (organic or even better: “pasture” butter - http://www.organicvalley.coop/products/butter/pasture/)
• 4 oz plain fat free Greek yogurt (Chobani, Fage or Oikos)

Instructions:

• Mix wet ingredients together
• Mix with dry to make batter
• Pour in 8X8 brownie pan - or cupcake papers to make cupcakes!
• Bake on 350 until edges start to brown (approximately 25 min.)

Makes 15 servings

Nutrient Breakdown:

• Each serving has 174 calories
• Fat: 16 grams
• Carbs: 3 grams (2 net)
• Protein: 6 grams

Yes, these are high fat, but because the are sugar free and low carb, you won’t store that fat (unless you eat other fatty foods within 4 hours of eating these bars).

Chocolicious Puud’n (or ice cream)!

Ingredients:

• Coming soon (one is a secret)

Instructions:

• Put everything in a blender and work it until smooth

Makes 7  servings

Nutrient Breakdown:

• Each serving has (coming soon)
• Fat:  (coming soon)
• Carbs:  (coming soon)
• Protein:  (coming soon)

Yes, this is yet another high fat recipe, but because it is fat burning fat and it is sugar free/low carb, you won’t store that fat!

Check out the ingredients, instructions and the secret below:

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SNACKS:

Broiled Broccoli

Ingredients:

• 10 oz. frozen organic broccoli
• Mediterranean Sea Salt

Instructions:

• Put frozen broccoli on cookie sheet
• Spray quickly with cooking spray, and salt to taste

• Broil for 15-20 minutes (depending on your oven)
• Eat warm.

Watch the instructional video below to see how easy it is!

Makes 3 servings (or one if you’re PJ)

Nutrient Breakdown:

It doesn’t matter because it is a negative fat food! Eat as much as you want!

Buffed Beef Jerky

Ingredients:

• 2 lbs. lean (grass fed) roast
• 16 oz. Tamari soy sauce
• 1 T garlic powder
• 1 T cracked pepper
• 2 squirts liquid Stevia
• 1 T ginger powder

If you want it spicier, add Worcestershire sauce and/or 1 t cayenne pepper

Instructions:

• Cut a grass fed round roast (or other lean cut) with a meat slicer. The thinner the better, as this speeds up the drying process.
• Mix all ingredients together with a hand blender, and marinade the meat in it over night.
• Use a food dehydrator (set on 155-170 degrees) and dry it out to desired consistency. I like mine dry and crunchy, so my dehydrator takes 6-7 hours.

Makes 8 servings

Nutrient Breakdown:

• Each serving has 159 calories
• Fat: 4 grams or 22% by calories
• Carbs: 21 grams or 7% (net) by calories
• Protein: 29grams or 71% by calories

Garlic Cheese Bread (Pesto Style)

Ingredients:

• 2 slices Julian Bakery Purity Bread
• 4 Tbsp. Organic Extra Virgin Coconut Oil
• 1 packet Simply Organic Pesto Sauce Mix (powder)
• 2 slices cheese
• salt to taste
• 1 T ginger powder

Instructions:

• Place coconut oil in a pan with the stove set on medium.
• When oil is melted, stir in the pesto sauce.
• Place bread in pan and cook until side is starting to brown. Then flip and cook other side.
• Take out of pan and put cheese on top.
• Wait for cheese to melt and chow down!

Makes 2 servings.

Note: you will have extra oil/sauce left, so pour into a container and then skip that step next time! Also, coconut oil is solid in temperatures 75 degrees and below, so reheating may be necessary.

Nutrient Breakdown:

• Fat: 12 g
• Carbs: 10 g (2 net onnaccounta the 8 grams of fiber!)
• Protein: 11 g

Check out the vid below to see how quick and easy this is!

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And here is a list of foods I found breezing through my local Safeway that would be acceptable for an emergency situation if you forgot to make your lunch or you are traveling without a kitchen handy:

*Pre-chopped veggies

*Pre-made garden salad with meat, cheese and balsamic vinaigrette

*Kraft “Live Active” cheese snacks and light string cheese

*Valley Fresh 100% natural white chicken pouch

*Bumble Bee chicken breast pouch or pink salmon steak pouch

*Chicken of the Sea salmon pouch

*“Organics” sliced turkey breast and “Organics” sliced cheese (roll them together for yummity goodness)

*Hard boiled eggs

SWAPS AND SUBSTITUTIONS

You don’t have to give up some of your favorite foods to get lean and fit! Here at the X Gym, we have found substitutions for you so your lifestyle can continue with minimal changes.

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• Bread: julianbakery.com. Order the Cinnamon Almond Raisin, Manna From Heaven, Purity Bread, or the Smart Carb bread.
• Yogurt: Trader Joe’s Greek yogurt (or Chobani) with a dozen organic blueberries and a few drops or liquid Stevia or Xylitol tastes just like full sugar Yoplait, but is way better for you and loaded with protein!
• Chocolate bars: Yep, that’s right. These great bars have high protein, are organic and they are made from milk products coming from truly clean cows.  http://shop.mercola.com/-Whey_Bar__Chocolate__2_oz___1_bar-P1609.aspx
• Noodles: Check out miraclenoodle.com to get back on the pasta wagon without the guilt or expanding your waistline!
• Jam is great on Julian bread toast or the Julian French Toast recipe! This website also has many other amazing sugar free products: http://www.natureshollow.com/index.html
• How about a PJ&J sandwich? With Julian’s bread, the jam listed above, and this peanut flour (just add water to make peanut butter), you can’t go wrong! http://fitnutzbutter.com/products.html. Make sure to get the sugar free version.
• Ranch dressing rocks: http://www.followyourheart.com/products.php?id=12. PCC and Whole Foods carry it as well.
• Instead of Mayo, try this: http://www.followyourheart.com/products.php?id=20. Lots of stores around here carry it.
• Trade in rice for cauliflower. Have you ever tried this? You can finely chop or “pulse” fresh cauliflower in a food processor and it will resemble rice. Then you can steam or sauté it and enjoy it just like you would any kind of rice.
• Swap spaghetti for zucchini. Use a vegetable peeler and you can make zucchini resemble spaghetti noodles. Heat the strips in a skillet with olive oil and you’ll have a fresh pasta replacement that gives you a huge boost of vitamins A and C, and is a great source of potassium.
• Out with vegetable oil, in with avocado. Puree the avocados and use them as a replacement for those man-made oils. It might shade things a bit green, but you’ll get rid of all the harmful processed vegetable fats and give yourself a big health boost. Coconut oil is the best oil to cook with and will help you burn fat over any other type of fat.
• More soon so check back here often!

WHEN TRAVELING

When away on a trip, the best idea is to avoid hotels and rent a condo or house instead. This allows you to have a kitchen to stay on track! You can find such rentals for the same price as a hotel (or cheaper) through http://www.vrbo.com.

EATING OUT

When eating in a restaurant, ask for grilled meat and steamed green veggies. That’s easier for the chef to make than what’s on the menu, so you’re doing them a favor by ordering this instead! Most restaurants also make omelets or just scrambled eggs with cheese, even if it’s not breakfast time. Their salad bar often has protein sources as well, like eggs, nuts, cut meat, and more, so there are plenty of options!