Nutrients:

• Makes 4 Servings of:

• 16g Fat
• 6.7g Carbs
• 42g Protein

Ingredients:

• 4 Large chicken breasts
• Olive oil
• Salt and pepper
• 1 Cup pasta sauce
• 8 Oz. mozzarella cheese
• 1/2 Cup Tomato Juice

Directions:
Preheat the oven to 350° F. Heat the sauce in the microwave or over the stove until hot. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Saute the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.

Nutrients:

• 18g Fat
• 6g Carbs
• 39g Protein

Ingredients:

• 1 Can of water packed tuna
• 1 cup raw mushroom
• 1 Tablespoon olive oil
• 1 Tablespoon capers
• 1 Teasppons balsamic vinegar
• 2-3 Cups shredded romaine lettuce

Directions:

Fry mushrooms in the olive oil until they reduce in size by about 50%, and turn a nice shade of golden brown, then remove and put aside. Drain tuna and add whole can to frying pan/skillet and cook for about 2 minutes until warm throughout. Put lettuce in a bowl and sprinkle with the balsamic vinegar. Add the rest of the ingredients to the lettuce and toss.

Nutrients:

Makes 10 Servings of:

17g Fat
5g Carbs
10g Protein

Ingredients:

6 Egg whites
2 Egg yolks
2 1/2 Tsp baking powder
2 Scoops Whey protein
100g Almond meal
1 Tbsp Splenda
2 Tbsp Cocoa
1/2 Cup water (boiling
1/2 Cup olive oil
1 Tsp Vanilla extract
1/2 Tsp Cinnamon

Directions:

Preheat oven to 350F. Separate whites and beat until stiff. Combine baking powder, almond meal, splenda, salt, cocoa, and cinnamon in a large bowl. Make a well in the center, add yolks, oil, vanilla, and boiling water. Beat until smooth. fold this mixture into the stiffly beaten whites. Pour into square 8 in x 8 in cake tin and bake at 350F for 40 minutes.

Nutrients:

• Makes 6 servings of:
• 45g Fat
• 2g Carbs (20g Fiber)
• 45g Protein

Ingredients:

• 1/2 Cup flax meal
• 1/2 Cup flavorless Whey protein powder (If you want you can use flavored.)
• 3 Packets splenda
• 1/2 Cup water
• 2 Whole eggs
• 1 Tbsp oil

Directions:
Whip and add water till the consistency of pancake batter. Spray pan and cook like pancakes (Cook on low-medium as these do cook quickly.) Yields about six 5 inch pancakes. If you use sparkling water they will be a little bit more fluffy.

Optional: You can add some sugar free syrup if you want. Either way they are good with or without the syrup.

• Makes 4 servings of:
• 10g Fat
• 2g Carbs
• 28g Protein

Ingredients:

• 3 Tablesppons butter
• 4 Skinless, boneless chicken breast halves
• 2 Teaspoons garlic powder
• 1 Teaspoon seasoning salt
• 1 Teaspoon onion powder

Directions:

Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.

Nutrients:

• Recipe makes 12 servings of:
• 1g Carbs
• 27g Fat
• 33g Protein

Ingredients:

• 12 Boneless skinless chicken breast halves
• 2 (8 ounce) Cartons chive & onion cream cheese
• 2 Tablespoons butter
• Salt
• 12 Slices bacon

Directions:

Flatten chicken to 1/2′ thickness. Spread 3 tablespoons cream cheese over each chicken piece. Dot with butter and sprinkle with salt; roll up. Wrap each with a bacon strip. Place, seam side down, in a greased pan. Bake, uncovered, at 400F for 35-40 minutes or until juices run clear. Broil 6 inches from the heat for 5 minutes or until bacon is crisp.

• Makes 10 servings of:
• 1g Carbs
• 16g Fat
• 9g Protein

Ingredients:

• 2 lbs Chicken wings
• 1/4 Cup white wine vinegar
• 1/4 Cup olive oil
• 1 Small bottle Tabasco sauce
• Salt
• Seasoning salt

Directions:

Toss the raw wings in olive oil and seasoning salt and pre heat your oven to 375. Bake for 15-20 min on a flat baking sheet. Whisk everything else together. You can add a dash of cayenne if its not spicy enough and if its to spicy put it in a blender and drizzle in some olive oil. When the wings are done the skin should be nice and crispy. The skin isnt that bad for you but if you are really opposed the wings can be skinned at the beginning. Toss it in the buffalo sauce (if you like) and enjoy!