Ingredients

• 1 scoop vanilla whey protein powder
• 1 tsp cinnamon
• 1 tsp of nutmeg
• Dash of vanilla extract
• 2 to 4 tbsp of water
• 4-8 ice cubes
• 1 ripe medium sized banana (optional)
• 2-4 tbsp of unsweetened almond milk

Directions:

1.)    Add water, protein powder, banana, cinnamon, nutmeg and ice cubes in a blender.
2.)    Mix, serve and drink. Top with some ground nutmeg if you would like.

Nutrition Facts:

Serving size: 1 Shake
Carbohydrates: 25g
Protein: 24g
Fat:  3g
Total Calories: 250

Ingredients: 

• 1 Scoop Vanilla Protein Powder
• 1-2 tbsp of unsweetened cocoa powder
• 1/2 cup of black organic coffee
• 4 tbsp of raw or organic milk if you can handle lactose. If not just use water.
• Banana (Optional)
• 3-5 ice cubes

Note: If you have chocolate protein powder you can choose whether you want the extra cocoa powder or not to make it double chocolate.

Directions:

1. Put all liquids into the blender.
2. Add in all dry ingredients, ice cubes and fruit.
3. Blend until it is mixed and smooth.
4. Place in freezer for 5 minutes.
5. Drink.

Nutrition Facts:

Carbohydrates: 5g (32g with medium sized banana)
Protein: 24g
Fat: 4g
Calories: 170 calories (270 calories with medium sized banana)

When to eat this:

This can be consumed anytime during the day. Even though I don’t think anyone should be addicted to anything, (including coffee) if your a fiend have this at breakfast or pre-workout in place of Dunkin Donuts or Starbucks.

Ingredients:

• 1/2 cup plain oats
• 1 scoop of vanilla protein powder
• 1 whole egg
• 1/2 cup of blueberries
• Extra virgin coconut oil as needed
• 4 tbsp of water

Directions:

1. Add the 1/2 cup of plain oats, 1 scoop of vanilla protein powder and 4 tbsp of water into a large bowl.
2. Stir until the consistency of muffin batter or a little thicker
3. Use a tad of extra virgin coconut oil on the muffin pan to keep them from sticking
4. Fill each muffin tin halfway up and then drop in the blueberries
5. Bake at 315 degrees for 6-8 minutes (the top should be a little gooey, if not they will be dry)
6. Let them sit for 2 to 5 minutes
7. Take them out of the pan and devour

Nutrition Facts:

Serving size: 3 muffins
Carbohydrates: 37g
Protein: 24g
Fat: 8g

Total Calories: 404 for 3 muffins!

Ingredients:

• 2 quarts chicken stock
• 4 carrots, chopped
• 4 stalks celery, chopped
• 1/2 yellow onion, chopped
• 3 medium sized boneless, skinless,chicken breasts cut into pieces
• 1 tbsp of extra virgin coconut oil
• 1/2 cup brown rice uncooked measure (Optional)
• Salt and pepper to taste

Directions:

1. Salt and pepper the chicken chicken breast. Bake it in the oven at 330 degrees Fahrenheit for 30 minutes or so that it stays very tender.
2. Heat broth in a large saucepan on medium.
3. As the broth begins to bubble, add vegetables and rice.
4. Reduce heat to low, cover and simmer for 20 minutes, until rice is tender, stirring occasionally.
5. Add cooked chicken, stir into soup, then cover and cook for 2-3 minutes.

Nutrition Facts:

Servings: 3
Carbohydrates: 17g
Protein: 20g
Fat: 2g
Total Calories: 250

Ingredients:

• 1 scoop of chocolate whey protein powder
• 1 to 2 tbsp of natural peanut butter
• 1 to 2 tbsp of water

Directions:

1.  Pour 1 scoop of chocolate protein powder into a cup or small bow.l
2. Add around a tbsp of water to the mix until it is the consistency of peanut butter. (It will be hard to mix at first)
3. Stir in the tbsp of natural nut butter.
4. Put in the microwave on high for about 5 to 15 seconds. (or so it stays fudgy!) You should not be able to pick it up. Again, it should look somewhat like hot fudge. Eat this with a spoon!
5. Devour!

Serving Size: 1 Brownie
Carbohydrates: Close to 0g depending on the protein powder
Protein: 24g
Fat: 8g
Total Calories: 194 calories

When to eat this: Anytime. But I recommend it before bed as a dessert.

Ingredients:

• 1/2 cup plain oats
•  1 scoop of vanilla protein powder
• 1 egg
• Handful of raisins
• Large dash of cinnamon

Directions:

1.)    Pre-heat oven to 325 degrees
2.)    Add all of the ingredients into a large bowl
3.)    Stir until completely mixed and consistent.
4.)    Form 3 round cookies and put onto a baking sheet.
5.)    Place in the oven for 5-7 minutes
6.)    Devour!

Note: They taste better when they are a little gooey!

Nutrition Facts:

Serving Size: 1 cookie
Calories: 130
Carbohydrates: 12
Protein: 10
Fat: 1g

As you all know in my article “Avoid These Common Foods for Unwanted Fat Gain #1” I talked quickly about  avoiding foods like Nutri-Grain bars, Raisin Bran, Honey Nut Cheerios, and Nature’s Valley Granola Bars in order to achieve your full potential for a lean physique. These should be avoided for both lean muscle gain and fat loss alike.

In today’s article, I will explain 4 foods you should steer clear of, along with alternatives to these options. You may be in shock.

#1: Processed White and 100% Whole Wheat Breads:

These are usually filled with high fructose corn syrup, and a teaspoon of sugar per slice! Besides this they have insecticides like chlorine dioxide which is known to cause cancer, methyl bromide, ammonium carbonate, and nitrogen peroxide. Saying this these breads can cause things like allergic reactions, headaches, diarrhea and more!

Alternative: If you need bread, choose a dense sprouted like Ezekial!

#2: Clif Bars:

Lets look at the Chocolate Brownie flavor. #2 on the list comes in at a high sugar content of 23 grams or OVER 5 TEASPOONS of sugar! The first ingredient on the list brown rice syrup with evaporated cane juice listed a couple other times later on. Those are two sugar substitutes even if you buy them all natural organic. Clif Bars aren’t the worst things in the world, its just that from what I see the general population along with fitness fanatics think these things are the greatest things ever. These are processed, and have a lot of carbohydrates and sugar you probably want to spend elsewhere for example on real brown rice, oats, or sweet potatoes.

Alternative: Homemade Protein Bars! No bake Oat and nut protein bars recipe below!

Ingredients

• 1.5 c Oats
• 3 scoops protein powder
• 1 Tsp Cinnamon
• 1/4 c natural nut butter
• 2 to 4 tbsp of water
• Optional (1 ripe mashed banana mixed in, or dried fruit/crushed nuts to top)

Directions:

1.) Combine all ingredients in a large bowl.
2.) Mix together until very sticky and thick. It will be very hard to stir.
3.) Once finished, spread mixture into an 8×8 baking dish or smaller lined with plastic wrap or waxed paper.
4.) Place dish in freezer for a few hours, or until firm.
5.) Remove from dish and carefully cut into desired amount of squares.
6.) Wrap individually for a substitute to an granola, Nutri-Grain or store bought protein bar.

#3: Vitamin Water:

Regular vitamin water contains 13 grams of sugar in 1 serving! That’s 32.5 grams of sugar per bottle. That’s almost 8 teaspoons of sugar! It is NOT a healthy alternative drink. Oh and by the way, basically 98-99% of this drink is pure sugar! Not real juice.

Alternative: 

Make a pot of plain green tea and put it in the fridge. Make it cold stick a lemon in it and off you go. Another option is to just squeeze some fresh lemon or lime juice into your water in the morning. Or if you want to buy something while you’re out, drink the Honest unsweetened tea in the picture below.

#4: Newman’s Own Balsamic Vinaigrette Salad Dressing: OR Any Store bought salad dressing.

Almost every single one contains high fructose corn syrup, high amounts of refined vegetable, soybean, and or canola oil, which can all lead to inflammation in the body.  Even though they may say “made with extra virgin olive oil” LOOK AT THE BACK they are trying to trick you. They almost always have vegetable or canola oil 1^st on the ingredient list. Newman’s Own Balsamic Vinaigrette Salad Dressing has  these two unhealthy oils, along with sugar on the ingredient list. Go figure.

Alternative: Plain Vinegars or. Try my own recipe below!

• 2/3 container with Braggs organic apple cider vinegar and balsamic vinegar
• 1/3 container of extra virgin olive oil
• A little salt, pepper, garlic powder, chili powder, and lime

There you have it! Four Alternative food choices to “healthy” “unhealthy” foods! I also gave away two of my recipes you can try out and let me know if you like. If you have any questions or comments just say so below or send me a comment here on Facebook!

Ingredients:

Chocolate Whey Protein (100 calories)
1 tbsp of coconut oil (120 calories)
8-10 ice cubes
1/2 cup of unsweetened almond milk (20 calories)
Banana (optional)

Total 240 calories

Directions

1.)    Add water, protein powder, almond milk, coconut oil, and ice cubes in a blender.
2.)    Mix, serve and make disappear! Top with a banana if you would like.

Just 240 calories without the banana!

Health conscious pancake that doesn’t even need the syrup!

Ingredients

1 scoop of Vanilla Whey Protein
1 whole egg (or 2 egg whites if you prefer)
1-2 tbsp of Virgin Coconut oil
Large Dash of Cinnamon
1-2 tbsp of oats and water
Fresh Blueberries
Natural Peanut butter to top (if you would like)

Directions

1.)  Heat pan to medium heat
2.)  Base pan with coconut oil spray or with a tbsp of Virgin coconut oil
3.)  Combine the egg, blueberries, oats, scoop of whey cinnamon and water together in a blender or bowl (mix until they are the consistency of pancakes)
4.)  Pour over pan
5.)  Cook both sides of pancake until done (check frequently they cook fast!)
6.)  Place on plate and top with coconut oil and cinnamon, or Natural PB if desired

Nutrition Facts:

Whey (100 calories)
Egg (70 calories)
1 Tbsp of Virgin Coconut oil (120 calories)
2 Tbsp of oats (20 calories)
Blueberries (30 calories)

Total: Just 340 calories!

Did you ever cook egg whites, and your mom yelled at you for throwing away the yolks? Maybe it’s just me, but I have a crazy obsession with obtaining the best physique I can, and I used to be guilty of just eating egg whites. But guess what, Mom was right. 

Before we look at the recipe let me explain the benefits of whole egg. In short, you always want organic, free range eggs. Besides having more Omega 3’s, CLA, Vitamin B12, Vitamin E, beta carotene and vitamin D, they also contain a lesser amount of salmonella, and E. coli! They are NOT shown to raise your LDL or the “bad” cholesterol. Also to paint a picture in your head, toxins build up in the adipose tissue or fat cells of animals. If you don’t buy organic free range eggs, chickens are fed hormones and antibiotics in their feed. This results in a broad term called “poisoning”.

Ingredients: 

• 1-2tbsp of organic virgin coconut oil or coconut oil spray (in picture) (0-120 calories)
• 2 whole eggs (140 calories)
• 1 cup of broccoli and onions (30 calories)
• Salt and pepper to taste (0 calories)
• Total 290 calories!

Directions:

1. Heat a small pan to medium, heat.
2. Add 1-2 tbsp of virgin coconut oil to pan
3. Cook broccoli and onions until onions are translucent
4. Whisk eggs with a tbsp of water and pour over the vegetables
5. Form omelet (if you’re good)
6. Salt and pepper to taste

I also through in a small bowl of one of the highest antioxidant fruits out there, along with my 2 year old nephews digger fork. Enjoy.