LM4 Fat Burning Recipes - bodyweightbundle.combodyweightbundle.com/pdf/lm4_recipe_book.pdf · LM4 Fat Burning Recipes Dinner Cauliﬂ ower, Kale, And Chicken Sausage Bake Here’s

© 2013 All Rights ReservedSec1:i

LM4 Fat Burning RecipesTable of Contents

Breakfasts

Green Smoothie Healthy High Protein Breakfast BowlMug Muffi nOatmeal Protein PancakesPeanut Butter Granola

Lunches

10 Veggie SaladChinese Chicken SaladCurried Chicken Cashew WrapsGreek SaladLow Carb Tortilla WrapsQuinoa SaladShrimp and Snow Pea SaladSpinach Strawberry Chicken SaladTuna Fish Sandwich

Dinners

Caulifl ower Fried RiceCaulifl ower, Kale, And Chicken Sausage BakeChicken Tortilla SoupCoconut Sole MeuniereFeta Turkey BurgersHorseradish Beef PattiesLow Carb KabobsRussian SaladSweet Mustard Steak or ChickenWhole Roasted or Slow Cooked Chicken

DessertsHealthy Peanut Butter CupsLemon Ricotta PuddingSweet Potato Souffl é

© 2013 All Rights Reserved

LM4 Fat Burning Recipes Breakfast

Green Smoothie

Kale or Spinach 1 cupBlueberries 1/2 cupStrawberries 3 to 41 scoop vanilla whey protein powder3 ice cubes

Makes 1 large serving.

Directions: Blend and enjoy!

Nutrition per serving: Calories 215, Fat 1.5 grams, Carbs 25 grams, Protein 27 grams

Healthy High Protein Breakfast Bowl

1 cup liquid egg whites1/4 cup black beans2 tbsp. fresh cut salsaHot sauce (optional)Seasonings of choice1 cup organic baby spinachLow-fat shredded cheddar cheese 2 T. (optional)

Directions: Cook the egg whites with spinach, add black beans and sauté for one minute. Add salsa, hot sauce, and any other seasonings of choice. Sprinkle egg mixture with cheese. Let sit for a minute until melted. Serve warm.

Makes 1 serving.

Nutrition per serving: Calories 322, Carbs 31 grams, Fat 4 grams, Protein 36 grams



Mug Muffi n

2 Tbsp Almond, coconut fl our, or ground fl axseed1 1/2 Tbsp stevia1 Tbsp cocoa powder, heaping1 egg3 Tbsp milk1 Tbsp coconut oil or peanut butterSplash of Vanilla extract1 large coffee mugred mug1 LeanMoms Recipes

Directions: Mix all dry ingredients in mug, add egg and blend thoroughly. Add milk, oil and vanilla and mix. Place in 1000 watt microwave for 90 sec. Do not cover mug. Cake will rise. Let cool and place on plate.

Nutritional per serving: Calories 300, Fat 23 grams, Carbs 24 grams, Protein 9 grams (This is with coconut fl our and coconut oil.)



Oatmeal Protein Pancakes

Start your morning off right with these healthy and delicious oatmeal protein pancakes. This protein powder recipe will leave you full to start off your day with the combination of complex carbs and protein powder, we even like to add a TBSP of peanut butter on top to add some healthy fats to this meal.

Ingredients

1 cup raw oats1 scoop Protein Powder3 egg whites1/4 cup water1 tbsp coconut oil1 1/2 tsp cinnamon2 packets sweetener1 1/2 tsp baking powder

Directions1. Place all ingredients in a blender and blend for 30 seconds.2. Pour onto a hot grill and cook like a normal pancake. An optional addition is to add some frozen fruit after the batter is blended.Nutrition per serving: Calories 264, Carbs 36 grams, Fat 8 grams, Protein 11 grams (You will need to add calories etc. for berries or peanut butter.)



Peanut Butter Granola

2 cups of rolled oats3 Tablespoons of Adams Crunchy peanut butterStevia to taste (I used 2 1/2 packets)

Directions: Preheat oven to 375°. Blend peanut butter with oats and stevia using hands. Try to coat all the oats in the peanut butter. Spread evenly over greased cookie sheet. Bake for 30 minutes or until crisp. Turn half way through bake time. Let cool. Serve 1/2 cup of granola with 1/2 cup Fage No Fat Greek Yogurt and 1/2 cup blueberries.

Makes 4 servings.

Nutrition per serving: Calories 255, Carbs 34 grams, Fat 9 grams, Protein 10 grams (includes yogurt and berries)


LM4 Fat Burning Recipes Lunch

10 Veggie Salad

From: Lacy Arnold/Leanmoms.comPick ten of your favorite veggies, one of them being your favorite type of lettuce. Chop and prepare as desired, toss, sprinkle with salt, pepper, olive oil and vinegar. salad LeanMoms Recipes

My Favorite Veggies:Romaine LettuceTomatoesMushroomsOnionsArtichokesRadishesCucumbersPurple CabbageCaulifl owerRed pepper

Nutritional Info and Serving depends on how much you make and what veggies you use. To keep this a whole foods meal, use Olive Oil and Vinegar for dressing. Adding fresh herbs such as cilantro, basil, thyme, dill etc. can also enhance the salad’s fl avor.



Chinese Chicken Salad

4 cups napa cabbage chopped2 medium red bell peppers chopped1 bunch chopped green onions1 bunch chopped fresh cilantro1/3 cup raw toasted almonds

Dressing:

4 tbsp tamari sauce4 tbsp rice vinegar2 tsp sesame oil2 tsp sesame seeds4 tsp grated fresh ginger root or ground ginger to taste20 drops stevia

Makes 4 servings.

Nutritional Value: 297 Calories, 10 Grams Fat, 36 Grams Protein per serving.



Curried Chicken Cashew Wraps

4 oz cooked chicken breasts cut up10 cashews½ cup Greek yogurt1 tsp curry powdercelery (optional)salt to taste6-8 lettuce leaves (romaine or butter crunch work well)

Directions: Mix yogurt and curry powder, add chicken, celery, cashews and salt.Place 1/8 cup of mixture into lettuce leaf.

Nutrition per serving: Calories 159, Protein 18 grams, Carbs 8 grams, Fat 6 grams.

Greek Salad

2 red peppers sliced2 medium cucumbers chopped or sliced1 red onion chopped1 large tomato chopped3 banana peppers sliced8 olives or Greek Olives½ c. Reduced fat Feta2 tsp. Olive Oil2 T. Red wine vinegarGarlic Salt to taste

Makes 1 serving.Nutrition per serving: Calories 331, Carbs 31 grams, Fat 19 grams, Protein 10 gramsDirections: Combine all ingredients. To turn this into a dinner for the family, multiply the recipe by the number of people you will be serving and add chicken for extra protein.



Low Carb Tortilla Wraps

1 Don Pancho Low Carb Tortilla or other low-carb tortilla2 laughing cow light cheese wedges1/2 c. or more of spinach or romaine lettuceRed onions sliced6 pieces of lean ham or turkey deli meat

Directions: Spread tortilla with cheese, layer ham, then lettuce, then onions. Roll up and eat! (Another option is 1 Tbsp peanut butter and 1 tsp Agave Syrup, spread onto tortilla, roll tightly and cut into 1 1/2 inch rolls.

Nutrition per serving with Don Pancho Tortillas: Calories 246, Carbs 21 grams, Fat 8 grams, Protein 26 grams

Nutrition per serving with peanut butter and Agave: Calories 190, Carbs 17 grams, Fat 10 grams, Protein 11 grams



Quinoa Salad

Boil 1 c. Quinoa until done (follow directions on package)Rinse well after boiling.Mix in the following ingredients:1/2 c. chopped green onions1/2 c. garbanzo beans1 medium cucumber peeled and chopped1/2 c. chopped almonds1/2 c. chopped fresh cilantro1/2 c. golden raisin (optional)2 T. Sesame OilJuice from 2 limes

Quinoa Salad1 LeanMoms Recipes

Directions: Combine all ingredients except for sesame oil and lime juice. Mix 2 Tbsp Sesame oil with lime juice, toss into salad. Salt and Pepper to taste. Serve chilled. (Optional Add-In’s to create a more hearty family meal: Chicken, Shrimp, Tofu, Feta)

Makes 4 Servings

Nutrition per serving (with raisins): 324 calories, 46 g carbs, 12 g fat, 11 g protein. Without raisins: 305 calories, 41 g carbs, 12 g fat, 11 g protein.



Shrimp and Snow Pea Salad

From: Lacy Arnold/Leanmoms.comMakes 4 servings12 ounces snow peas1 1/4 pounds medium shrimp, peeled and deveined6 radishes, thinly sliced into half-moons4 scallions, thinly sliced1/3 cup rice vinegar1 tablespoon canola oil1 tablespoon toasted sesame oil1 tablespoon grated fresh gingerSalt2 tablespoons toasted sesame seeds

Bring a large saucepan of water with a steamer basket to a boil. Put the snow peas in the basket, cover and cook for 2 minutes. Remove the basket and transfer the snow peas to a bowl of ice water to cool. Drain and pat dry.Add the shrimp directly to the saucepan of water and return to a boil; cook for 2 minutes.Drain, then plunge the shrimp into a bowl of ice water to cool.

Drain and pat dry.

Slice each shrimp in half lengthwise.

Cut the snow peas diagonally into 1/2-inch pieces, discarding the ends.In a large bowl, toss the shrimp, snow peas, radishes and scallions.In a small bowl, whisk the vinegar, both oils, the ginger and 1/2 teaspoon salt.Toss with the salad right before serving; top with sesame seeds.Per serving: Calories 280, Fat 13 g, Carbohydrate 7 g, Fiber 3 g, Protein 32 g



Spinach Strawberry Chicken Salad

4 cups spinach washed and patted dry2 cups sliced strawberries2 4 oz chicken breasts sliced1/2 c. reduced fat Athenos feta cheeseStrawberry Vinaigrette Dressing (1/2 c. strawberries, 1/4 c. vinegar, 2 packets stevia, blend in blender until smooth)

Directions: Combine all and toss.

Dressing:1/2 cup strawberries1/4 cup vinegar2 packets stevia

Directions: Blend in blender until smooth and drizzle over salad.

Nutrition per serving: Calories 138, Carbs 8 grams, Fat 5 grams, Protein 13 gramsMakes 4 servings.

Tuna Fish Sandwich

2 slices of sprouted grain bread (Jack Sprat’s or Ezekial)1-2 T. Greek yogurt (Fage 2% is best for this)½ tsp. mustard (optional)2 pickles choppedlettuce (optional)

Directions: Mix tuna, yogurt, mustard, and pickles and make into a sandwich.Nutrition per serving: Calories 249, Fat 2 grams, Carbs 34 grams, Protein 16 grams


LM4 Fat Burning Recipes Dinner

Caulifl ower Fried Rice

(submitted by Leanmom Superstar Tabrina Roberts)1 head of caulifl ower, boiled until soft and then mashed with a potato masher10 egg whites9 oz lean turkey meat cut into cubesveggies (peas, green onions, red bell pepper, mushrooms, broccoli)garlic salt and pepper to taste

Whatever veggies you like (I used red bell pepper, mushrooms and broccoli)

Directions: Mix all ingredients in a bowl and add salt and pepper. Add other seasonings if desired (paprika, ground cayenne, tamari sauce). Heat up wok or large frying pan, spray with cooking spray, and fry ingredients until eggs are completely cooked.

I added Siracha at the end to give it some kick!

Makes a little over 3 servings, serving size: 2 cups

Nutrition per serving: Calories 180, Carbs 12g, Fiber 5g, Protein 31g



Caulifl ower, Kale, And Chicken Sausage Bake

Here’s a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, fi lled with calcium, and numerous vitamins and minerals.

Servings: 6

Here’s what you need:11 4 2012 LeanMoms Recipes1 teaspoon olive oil1 yellow onion, diced2 garlic cloves, minced3 cups kale, choppeddash of salt and pepperPinch of each, dried: thyme, rosemary, tarragon, and parsley4 links nitrate-free, chicken sausage, sliced into half moons1 head caulifl ower, cut into small fl orets1/2 cup chicken broth1 teaspoon lemon juice1 cup fat free ricotta cheese1/2 cup Parmesan cheese, shredded and divided

Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.Place the caulifl ower fl orets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return caulifl ower to pot.Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.

Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fi ber, and 18g protein



Chicken Tortilla Soup

2 c. shredded chicken1 green bell pepper sliced into strips1 red bell pepper sliced into strips1 sweet onion sliced1 bunch cilantro chopped2 limes4 c. chicken brothlow fat sour cream (optional)

Directions: Saute onion and peppers in 1/4 cup chicken broth until tender. In stock pot add remaining chicken broth, peppers and onions, chicken, juice from limes, and half the bunch of cilantro.

Cook at medium heat for 15 minutes. Serve with remaining cilantro and low fat sour cream.

Nutrition per serving: Calories 172, Fat 1 gram, Carbs 9 grams, Protein 28 grams



Coconut Sole Meuniere

½ c. coconut fl oursolemeuniere1 300x199 LeanMoms Recipes½ cup coconut fl our1 tsp salt1 tsp ground black pepper4 sole fi llets approx 4 ounces each2 Tbsp unsalted butter2 Tbsp olive oil1 tsp grated lemon zest4 Tbsp lemon juice4 tsp dried parsley

Directions: Combine the fl our, salt and pepper in a sided baking dish. Heat 1 Tbsp butter and 1 Tbsp olive oil in a large skillet. Dredge 2 fi llets in the fi rst mixture, coat as thoroughly as possible, and place them in the butter. Cook for approximately 2 minutes. Turn carefully and cook for another 2 minutes on the opposite side. Add half the lemon zest and half the lemon juice. Remove fi llets from the pan and set aside while keeping warm. Repeat with remaining fi llets. Plate the fi llets, top with parsley and serve immediately.

Nutrition per serving: Calories 256, Protein 21 grams, Carbs 11 grams



Feta Turkey Burgers

Makes 4 Servings1 lb. Lean Ground Turkey8 oz feta cheeseDirections: Mix together then form into patties. Grill burgers and top withRussian Salad.

Grill burgers and top with Russian Salad. Yum!

Nutrition per serving: Calories 277, Fat 16 grams, Carbs 2 grams, Protein 35 grams

Horseradish Beef Patties

1 lb. grass fed beef2 T. creamed horseradishburger patties LeanMoms Recipes1 T. light sodium soy sauceDirections: Blend together and form into four patties. Grill until cooked through, serve with grilled veggies.Nutrition per serving: Calories 220, Carbs 3 grams, Fat 12 grams, Protein 24 grams



Low Carb Kabobs

Chicken breasts (24 oz.)1 onion1 1/2 red peppers chopped1 1/2 green peppers choppedSliced portabella mushrooms4 T. low calorie Caesar Dressing8 SkewersMakes 4 servings

Directions: Add items to skewers in order listed, repeat as necessary. Preheat grill. Grill on medium heat until cooked thoroughly. If you don’t have a grill, preheat your oven to 375°, place on foil covered baking sheet (fi rst spray foil with cooking spray), Bake for 12 minutes, then rotate and bake for another 12 to 15 minutes. Cut into chicken to make sure it is cooked through.Drizzle kabobs with Caesar Dressing, and serve.

Nutrition Info: 202 calories, 11 g carbs, 7 g fat, 24 g protein.

Russian Salad

2 lg. cucumbers peeled and chopped2 lg. tomatoes diced1/2 c. chopped sweet onion or red onion1 T. dill weed2 T. apple cider vinegar or white wine vinegar1 T. olive oilDirections: Toss and server alone or over top of Feta Turkey Burgers.Nutrition per serving: Calories 79, Fat 3 grams, Carbs 10 grams, Protein 2 grams



Sweet Mustard Steak or Chicken

4 Organic Chicken breast, 4 oz eachor 4 Grass-fed lean steaks, 3.5 oz each1 bottle Dijon mustard1 T. Pure Maple Syrup

Directions: Mix dijon and syrup together, place meat on grill, brush with mustard glaze. Grill until done, serve with steamed asparagus.

Grill until done, serve with steamed asparagus. Enjoy!

Nutrition per serving with chicken: Calories 201, Fat 1 gram, Carbs 3 grams, Protein 27 grams

Nutrition per serving with beef: Calories 259, Fat 4 grams, Carbs 3 grams, Protein 28 grams

Serves 4

Whole Roasted or Slow Cooked Chicken

1 Whole Organic Chicken washed and patted dry (remove innards if needed)chicken LeanMoms Recipes

Place Chicken in a glass baking dish, rub skin with 1 T. olive oil and 1 T sea salt. Sprinkle with dried rosemary. Bake Chicken at 325 for an hour, check with meat thermometer to make sure it’s done. Let stand for 15 minutes, then shred meat off bones. You can also cook it at a lower temp for longer, 225 for 2 to 3 hours. Different ideas. I like to cook mine in a large pot fi lled with water on 225 over night. This makes a great stock for soups as well as creates a moist delicious chicken to use in many different meal options. I do this on a Saturday or Sunday evening then pick the meat off and use it throughout the week. You can also cook the chicken like this in a crock pot with or without water, or a pressure cooker works very well too. It’s cheaper to buy whole chickens especially organic ones then to buy individual breasts. The fl avor is much better too. I watch for places that raise organic chicken and then sell them at wholesale usually in the spring and fall.


LM4 Fat Burning Recipes Desserts

Healthy Peanut Butter Cups

3 Tbsp coconut oil (organic, unrefi ned)2 Tbsp organic baking cocoa or raw cocoa5-10 drops liquid stevia1/2 tsp peanut butter (no sugar added)2-3 drops liquid steviamini cupcake holdersDirections: Mix coconut oil with baking cocoa and 5-10 drops of liquid stevia. Fill mini cupcake holders with 1/4 tsp chocolate mixture each. Mix peanut butter with 2-3 drops liquid stevia. Add peanut butter mixture to each cup, top with remaining chocolate mixture. Chill in fridge or freezer until solid.Options: Almond Joys…do the same chocolate mixture, but for the fi lling combine coconut with almond butter.Nutrition per serving: Calories 200, Fat 19 grams, Carbs 4 grams, Protein 3 grams

Lemon Ricotta Pudding

2 c. Reduced Fat Ricotta Cheese2 egg whitesJuice of 1 lemon4 packets of Stevialemons LeanMoms RecipesDirections: Blend ingredients on medium speed for 1 to 2 minutes. Pour into four individual oven proof serving dishes, bake at 325° for 15 minutes. Serve warm or chilled.Makes 4 ServingsNutrition per serving: Calories 73 , Carbs 4.5 grams, Fat 3 grams, Protein 9 grams


LM4 Fat Burning Recipes Desserts

Sweet Potato Souffl é

2 med to large sweet potatoes3 egg whites1 tsp. cinnamon¼ tsp. nutmegsweet pot souffl e LeanMoms Recipes¼. tsp. ginger¼. Tsp. cloves1 tsp. baking powderDash of salt5 to 10 drops of vanilla steviaDirections: Put ingredients into blender and blend until smooth and creamy. Pour into greased individual oven proof bowls and bake at 350 degrees for 20 to 25 minutes. Serve warm with 1 tablespoon of Half and Half.

Makes 4 servings

Nutrition per serving: Calories 90; Carbs 14 g.; Protein 4 g; Fat 1.5g.

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LM4 Fat Burning Recipes - bodyweightbundle.combodyweightbundle.com/pdf/lm4_recipe_book.pdf · LM4 Fat Burning Recipes Dinner Cauliﬂ ower, Kale, And Chicken Sausage Bake Here’s