Sample Recipes For Everyday

Speaking with club members or clients about getting their nutrition house in order, it usually comes down to what I do for some of my meals just so they can wrap their head around it. Here I want to present common recipes I use every day and you can adjust to your own tastes. My body type is a mesomorph, which I find the most common among us, so my ratio of carbs to protein and fat is 40:30:30. Ectomorphs (thin boned, runners, track and field types with high metabolisms) and endomorphs (thick boned, power lifters, slow metabolism and don’t process carbs well) have slightly different ratios to accomplish their goals.

For these recipes, added fat can be anywhere between 6 to 12 grams, but there is small amounts of fat in everything we eat, so when adding additional, I’d rather be conservative and aim lower. Two teaspoons of flax oil contains 9 grams and that’s fine.

Also, if you have the time to prepare whole foods for protein than powder, that would be the preferred way to go, as your body will use more energy to process it, and that will keep your metabolism running higher. For 30 grams of protein, that would be 4 ounces of poultry or meat, 5 eggs, or 1 cup cottage cheese.

Sample Breakfast

Protein Smoothie contains 1 cup water, 30 g protein (based on the info label, not weight), 2 tsp flax oil, 1 strawberry, 1/4 cup each of two frozen berries, and handful of spinach (should be over a cup). With that, I eat 1/3 cup cup raw large flake oatmeal cooked in 2/3 cup water, 1/4 cup cooked apple compote, and 1 rounded tbsp of milled flax. Protein 30g, Carbs 36g, Fat 9g

Protein and Fat (P+F) Smoothie (can be consumed anytime)

1 cup water, 30 grams protein (as above), 2 tsp flax oil, 1 banana, 2 strawberries, 1/4 cup each of two frozen berries and a handful of either spinach or kale. Whip up in a blender until smooth. Content should just fit into a large shaker bottle for later consumption. Protein 30g, Carbs 35g, Fat 9g

Protein and Carb (P+C) Smoothie, no addd fat (to be consumed only after working out)

1/2 cup apple cider, 1/2 cup water, 45 grams protein, 1/3 cup raw oatmeal, 1/2 banana, 2 strawberries, handful of either spinach or kale (though I would recommend the spinach over the kale simply because it all becomes so chunky). Whip up in a blender until smooth. Content should just fit into a large shaker bottle for after your workout. Protein 45g, Carbs 53g, Fat 0g

Pre Bed Snack (P+F)

1/4 cup each of two frozen berries (defrost in the microwave for a minute), 1 rounded tbsp milled flax and 1/2 cup 1% cottage cheese and a little cinnamon sprinkled on top. Mix it up.