tom venuto - muscle feeding recipes
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Muscle Feeding RecipesTRANSCRIPT
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Copyright 2010 Fitness Renaissance, LLCAll rights reserved.
No part of this book may be reproduced in any form, except for the inclusion of brief quotations in a review, without permission in writing from the author or publisher.
Published by Tom Venuto and Fitness Renaissance, LLCin the United States of America.
Editor: Lee Allen Howard ([email protected])
Note: All third party trademarks- and -are the property of their respective owners.
A WORD OF CAUTION: DISCLAIMER
This book is for reference and informational purposes only and is no way intended as medical counseling or medical advice. The information contained herein should not be used to treat, diagnose, or prevent a disease or medical condition without the advice of a competent medical professional. This book deals with in-depth information on health, fitness, and nutrition. Most of the information applies to everyone in general; however, not everyone has the same body type. We each have different responses to exercise depending on our choice of intensity and diet. Before making any changes in your lifestyle, you should consult with a physician to discover the best solution for your individual body type. The author, writer, editors, and graphic designer shall have neither liability nor responsibility to any person or entity with respect to any damage or injury alleged to be caused directly or indirectly by the information contained in this book.
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www.HolyGrailBodyTransformation.comTomVenutosPrivateCollectionofMuscleFeeding,
FatBurningRecipesBURNTHE FATFEEDTHE MUSCLE
Copyright2010FitnessRenaissance,LLC.Allrightsreserved.WARNING:ThisebookisprotectedbyFederalcopyrightlaw.Itisillegaltoresell,auction,share,orgiveawaythisebook.Violatorswillbeprosecutedtothefullestextentofthelaw!
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TomVenuto MuslceFeeding,FatBurningRecipesWelcome! .................................................................. 3BreakfastRecipes
PumpkinSpiceOatmeal.................................................... 5HighProteinPumpkinPancakes(Pumpcakes)............................ 83MinuteHighProteinAppleCinnamonOatmeal .......................... 12Yamcakes:ABurnTheFatApprovedPortableMealToGo!............... 16RichandCreamyVanillaOatmealPancakes................................ 21
Lunch&DinnerRecipesMuscleMakingTeriyakiChickenStirFry .................................. 25HealthyFriedRice ........................................................ 29TurkeyandEggWhiteWrap(Wramble)................................. 32LowCalorieRedandGreenVegetableScramble ........................... 36NuttyWildRiceandMushrooms .......................................... 39MexicanPepperandPotatoScramble ..................................... 44HotBlackeyedPeasandRicewithLeanTenderloin....................... 473MinuteBlackBeansWithSpicySalsa.................................... 51ItalianStyleChickenandRicewithTomatoesandHerbs ................... 55ShrimpFraDiavoloalaVenuto............................................ 58
Contentswww.HolyGrailBodyTransformation.com 1Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
MuscleManCheesyGrits.................................................. 62SuperSimpleSalmonSaladSandwich ..................................... 69WarmCrunchyTunaRiceWithSpinach ................................... 74MediterraneanShrimpandRice ........................................... 78BeefySpanishRice ........................................................ 81AuthenticGreekSaladWithChicken....................................... 85AsianSesameCucumberSalad ............................................ 89
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TomVenuto MuslceFeeding,FatBurningRecipesSuperLeanWhiteBeanChili .............................................. 93HotNSpicyRedJambalaya ............................................... 97GarbanzoBeanTunaSalad............................................... 102HealthyCajunFriedCodCakes ......................................... 106MegaProteinT.N.T.Burgers(TastyNutritiousTurkey) ................... 111HotNSpicyGroundTurkeyScramble(orOmelet)....................... 116Crunchy,CheesyPotatoPancakes(Croquettes) ........................... 121QuickandEasySalmonBurgers.......................................... 127ProteinPackedAuthenticHealthyGreekBurgers!........................ 132IsraeliTunaSalad:ADeliciousLeanProteinandFibrousCarbCombo!.... 138HealthyGreekOmelets:AHighProtein,NutrientDense,FlavorPackedPowerMeal! ............................................................. 143SpicyTunaBurgers!ANewBurnTheFatRecipeWithAKick!............. 148LazyPersonsChineseStirFry.......................................... 154SuperSimpleTunaBurgers!.............................................. 158www.HolyGrailBodyTransformation.com 2Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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www.HolyGrailBodyTransformation.com 3Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
TomVenuto MuslceFeeding,FatBurningRecipes
Welcome!WelcometomyofficialMuscleFeeding,FatBurningRecipesbook!Thisprivatecollectionisnotyourusualrecipecollectionitsmuch,muchmore!Everyrecipehasbeencarefullyanalyzedandmodifiedfromtraditionalrecipesinordertofitintohealthyfatburningandmusclebuildingnutritionguidelines.Therecipesaredesignedtobequicksotheyfitintobusy,timestrappedlifestylesandsupersimplesothatnopreviouscookingexperienceisrequired.Notonlythat,everyrecipehasbeenpersonallymadeandtastetestedbyTomVenuto,theauthorofBurntheFat,FeedtheMuscle,andfounderoftheBurntheFatInnerCircle.Youalsogetmorethanjustingredientlistsandinstructions,yougetTomsBurnTheFatcookingandnutritiontipsaswell!Tomisaselfconfessedformerkitchendummywhousedtohatecookingandlikeseverythingplainandsimple.IfarecipehastheKitchenDummySealofApproval,itmeansthatTomhasactuallymadethishimself.AndifakitchendummylikeTomcanmakeit,thenanyonecan!Now,fortherecipes...!
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TomVenuto MuslceFeeding,FatBurningRecipesBreakfastRecipeswww.HolyGrailBodyTransformation.com 4Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesPumpkinSpiceOatmealYouvehearditamilliontimesbefore:eatmorevegetables!Youvehearditsomanytimes,youresickofusdietpolicenaggingyouaboutit!Andyet,youknowitstrue.Youneedtoeatmorevegetables(nag,nag).Thetroubleis,itseemssoeasytoeatprocessedcarbslikebread,cereal,pastaandevensugaryfoods,butitseemssohardtoaddmoreveggiesatleastinawaythattastesgood.Andthereinliesoneofthesecretstogettingmoreveggiesfindcleverwaystosneakthemintoyourmealsthatactuallymakeyourfoodtasteevenbetter.Enterpumpkinspiceoatmeal...delish!Yield:makes1serving
Ingredients1/2can(212g)pumpkin2/3cup(54g)oatmeal,dry1scoop(26g)vanillaproteinpowder1teaspoonvanillaextract(optional)2teaspoonscinnamon1teaspoonnutmegSweetener(optional)
Directions1. Scoopout2/3ofacupofnatural(unsweetened)oatmealandplaceitina
microwavesafebowl.2. Addwaterasperoatmealcookinginstructions,addthecannedpumpkintothe
oatmealandstir.3. Microwaveonhighfor2minutes,oruntilcooked.4. Forthehighproteinversion,stirinvanillaproteinpowder.www.HolyGrailBodyTransformation.com 5Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes5. Addnutmeg,cinnamon,vanillaextract(optional).6. Sweetenerisoptional.
NutritionInfoPerserving:Calories:393Protein:42.8gCarbs:35.3gFat:11.8g
CookingandNutritionTipsJustaquickreviewonwhypumpkinisgoodforwhatailsyou.First,thebrightorangecolormeanspumpkinisloadedwithbetacarotene.Pumpkinisalsoloadedwithpotassium.Theres564mgofpotassiuminacupofmashedpumpkinandthatcupcomeswithonly100calories!(100caloriesofbanana,bycomparison,contains1/3lesspotassium.)Thatsinglecupofpumpkinalsogivesyou8gramsoffiber.(Thisentirerecipecontainsawhopping12.5gramsoffiber,almosthalfyourdailytarget!)Bytheway,pumpkinhasaveryhighwatercontent,andresearchonenergydensityhasfoundthatfoodswithhighwatercontent(suchasfruitsandvegetables)aremuchmorefilling,sotheyhelpkeephungeratbay.Thisrecipecallsforhalfacupofcannedpumpkin,whichwillgiveyoujust50calories,10gramsofcarbs,1gramofproteinand4gramsoffiber.Ifyouhavethecaloriestospare,byallmeansfeelfreetoincreaseyourservingsize,andyoumightlikeitwiththeextrapumpkinflavor.Notallsupermarketshavecannedpumpkin.Ifyoucantlocatethisproductatyourregulargrocerystore,thenyourlocalhealthfoodstoreshouldhaveit.MylocalstorecarriedFarmersMarketbrandorganicpumpkin.IalsoknowthatTraderJoeshascannedpumpkin,andthereareseveralotherwellknownbrandswell.Thesizeofmycanwas15ounces(425grams)andIusedhalfacanforthisrecipe.www.HolyGrailBodyTransformation.com 6Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesAsforoatmealitissimplythekingofbreakfastcarbsforfatburningandmusclebuildingprograms.ItsaGREATstarchy/complexcarbohydratesource.Itshighlysatiatingandprovideslastingenergywithoutthecrashyougetfromsugaryrefinedcereals.Personally,InevergetboredwithoatmealitshowIvestartedeverydayforovertwodecades.Imusthavedozensofoatmealrecipes,andthisisadeliciousone.Itseasy.Justaddcannedpumpkintoyouroatmealandcookitinthemicrowave(takestwominutesorso).Cinnamonisagreatspiceforuseinyouroatmealanditjustsohappensthatcinnamonisgreatwithpumpkintoo.Addadashofnutmegtoenhancetheflavorevenmore,orjustusepumpkinspice.Manytraditionalpumpkinrecipesusebrownsugar,butthataddscalories,soisnotincludedinouringredientsabove.NoncaloricsweetenersuchasSplendaisoptional.ThosewhoprefertoavoidartificialsweetnersmightcheckoutSteviaorTruviawhichissteviaanderythritol,asugaralcohol.Pumpkinspiceoatmealcanbemadewithouttheproteinpowder,butthevanillaflavorproteinactuallyenhancestheoverallflavoralot.Thisrecipecallsforonescoop,andifyouwantedtobumptheproteincontentevenhigher,youcouldaddmoretomeetyourproteinrequirement.Ifyoupreferthepumpkinoatmealwithouttheproteinpowder,theninsteadyoucouldcookupsomeeggwhites(withonewholeegg)andeatthemalongsideyouroatsforaBurnTheFatapprovedmeal(orjustenjoythepumpkinandspiceoatmealbyitselfasavegetarianmeal).PumpkinisntjustforThanksgivinganymoretrythisandletmeknowwhatyouthink!
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:1minuteprep,23minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 7Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesHighProteinPumpkinPancakes(Pumpcakes)Iftheresonebonafidesuperfoodthatisknownabout,talkedaboutandeatentheleastitspumpkin!Usually,youonlythinkofpumpkinaroundHalloweenwhenJackOlanternsarebeingcarvedandThanksgivingwhenpumpkinpieisserved.Butpumpkincanbemadeintohealthierrecipesthanpie,andpumpkincertainlydeservestobelistedamongthesuperfoods.Unlikepancakes,whichareflourheavyandmostlycarbohydrate,mypumpcakesweredesignedtobeveryhighinprotein,makingthemastandalonemeal.FifteenminutesfromnowyoucanbeenjoyingthesetastyBurnTheFatapprovedtreats.Yield:makes2large(5inchwide)pancakes
Ingredients7.5oz(212g)ofcannedpumpkin1/3cup(27g)oatmeal,dry1/3cup(40g)multigrainorwholewheatpancakemix1scoop(26g)vanilla(orplain)proteinpowder4eggwhites1teaspoonvanillaextract1teaspoonnutmeg1teaspoongroundginger2teaspoonscinnamon
Directions1. Combinealltheingredientsinamixingbowlandwhiskthoroughlywithafork.
Forafinelymixedbatter,puttheingredientsinablenderorfoodprocessorandblenduntilsmooth.
2. Preheatanonstickskilletonmediumheat,orusealargegriddle.Pourthepancakemixtureontothepanorgriddletoform2largepancakes.www.HolyGrailBodyTransformation.com 8Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes3. Flipeachpancakeassoonasitisfirmenoughtoflipandthebottomsideislightlybrown.Cookonmediumheatandkeepacloseeyeonthemsincetheycookquicklyandtheoutsideburnseasily.
NutritionInfoPerserving:Calories:507Protein:44.1gCarbs:69.7gFat:5g
CookingandNutritionTipsIftheresonebonafidesuperfoodthatisknownabout,talkedaboutandeatentheleastitspumpkin!Usually,youonlythinkofpumpkinaroundHalloweenwhenJackOlanternsarebeingcarvedandThanksgivingwhenpumpkinpieisserved.Butpumpkincanbemadeintohealthierrecipesthanpie,andpumpkincertainlydeservestobelistedamongthesuperfoods.Rightfromthefirstglance,youshouldrealizethebrightorangecolormeanspumpkinisloadedwithbetacarotene.Pumpkinisalsopackedwithpotassium.Theres564mgofpotassiuminacupofmashedpumpkin,andthatcuponlycomeswith100calories!(Bycomparison,bananasonlycontain2/3theamountofpotassiumaspumpkin.)Thatsinglecupofpumpkinalsogivesyou8gramsoffiber(thisentirerecipecontainsawhopping14.2gramsoffiber,approximatelyhalfyourdailytarget).Thereareavarietyofneatrecipesyoucanmakewithpumpkin.Ifyouvebeenfollowingmyrecipecolumnforsometime,thenyouprobablyalreadyknowthatIlovemakingvarioustypesofpancakesbecausetheyaredeliciousaswellasportable.Thispumpkinpancakerecipeisverysimilartoourpreviousyampancakerecipe,alsoknownasyamcakes(seeYamcakes:ABurnTheFatApprovedPortableMealToGo!onpage 16).Appropriately,Ivenamedmypumpkinpancakes,pumpcakes.www.HolyGrailBodyTransformation.com 9Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesPumpcakesarenotmadeliketraditionalpancakeswithanearliquidbatterthatmakessmall,flatpancakes.Instead,Iaddingredientsthatmakeaverythickbatterthatyoualmosthavetospoonontothegriddleorfrypan.Thethickerbatterallowsyoutomakelarge,thick,fluffypancakesabout5to5.5inchesindiameterand1/2to3/4ofaninchthick.Unlikepancakes,whichareflourheavyandmostlycarbohydrate,mypumpcakesweredesignedtobeveryhighinprotein,makingthemastandalonemeal.Theproteincomesprimarilyfromthefoureggwhitesalongwithascoopofproteinpowder.Thereisalsosomeproteininthepancakemixandoatmeal.Ifyouwantedtobumptheproteincontentevenhigher,youcouldaddnonfatcottagecheesetothisrecipe,whichcontains12gramsofproteinpercup.Ifyouwantedlessprotein,youcouldskipthevanillaproteinpowderandinsteadeatahalfadozenscrambledeggwhitesalongsideyourpancakes.Iencourageyoutoexperimentwithyourownpumpcakevariations.Itestedfivebatcheswithdifferentrecipesbeforechoosingonefavorite.Inmyfirstbatch,Itriedbuckwheatflour,butthendecidedtostickwithmultigrain(primarilymadefromwholewheat),sincebuckwheathasastronganddistinctiveflavorwhichdominatedtherecipe,inmyopinion.ThebrandofflourIuseisamultigrainplusflaxpancakemix.Wholewheatpancakemixoroatbranarealsooptions.Inmyfirstcoupleofbatches,Iusedalargeramountofmultigrainpancakemix,butthebatterconsistencywasthickandsticky,makingfordifficultypouringandflipping(batterstucktothespatula).Ibelievethisispartofthereasonwhytraditionalpancakerecipescallforvegetableoil,butIwantedtoskiptheoiltosaveoncaloriesandavoidtherefinedvegetableoilsthatareusuallyusedinpancakes.Youcouldprobablyfixabatterthatstoothickorstickybyaddingsomeskimmilkorchangingyourratioofflour/oatstoeggwhites,butIprefertheconsistencyofthe
Pumpkincertainlydeservestobelistedamongthesuperfoods.www.HolyGrailBodyTransformation.com 10Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesbattercreatedbyusingbothoatmealandwholewheatflourratherthanjusttheflour.Youalsosavesomecaloriesthiswaybecausetheflouris40%morecaloriedenseperunitofvolumethanoatmeal.Choosingspiceswaseasy.Isimplylookedupatraditionalpumpkinpierecipeandnoticedthatcinnamon,nutmegandgroundgingerwerelisted,soIusedthoseandaddedateaspoonofvanillaextract.Youmightalsowanttotrypumpkinpiespice.Afterall,ifwecouldgetthesehealthypumpcakestastingevenalittlelikepumpkinpie,thatwouldnice,eh?Lookingatsomepumpkinpierecipes,youmightbetemptedtoaddbrownsugartothemix,buttheresasurprisingsweetnesstothesepumpcakeswithoutthesugarandthereslotsofflavorfromthespices.SomepeoplemaywanttouselowcaloriesweetenerslikeSplenda,butthatsoptional.Ifyouwantedto,andyouhadcaloriestospare,youcouldtopthesewithanallfruitjellyorlowcaloriemaplesyrup.EnjoythesepumpkinpancakesespeciallyaroundHalloweenandThanksgivingasatreatforyouandyourfamily,buteatingmorepumpkinanytimeoftheyearwilldoyourbodyawholelotofgood!
BurntheFatRecipeScorecardBurnTheFatGrade:B+PortableFood:YesCookingDifficultyLevel:EasyTimerequired:7minutesprep,8minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 11Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes3MinuteHighProteinAppleCinnamonOatmealWithtwominutesofcookingtimeandaboutoneminuteofpreptime,thishighproteinapplecinnamonoatmealisaboutasfastandeasyasitgets.Withoutquestion,oldfashionedoatmeal(thekindthathasnoaddedsugar)isoneofthebestsourcesofnaturalstarchycarbsyoucaneat.Evenifyouchoosealowercarbnutritionapproach,ifyouwantedtoleaveasmallamountofstarchycarbsinyourdailymealplan,oatmealwouldbeagreatchoice.Packing33.6gramsofprotein,theresareasonthismealisonethatTomVenutohasbeeneatingforyears.Enjoy!Yield:makes1serving
Ingredients2/3cupoldfashionedoats1/3cupnatural(unsweetened)applesauce11/2scoopsvanillaproteinpowder2teaspoonsgroundcinnamon
Directions1. Scoopoutyouroatmealwithameasuringcupandplaceinamicrowavesafebowl.2. Add2partswaterforeach1partoatmeal(forexample,11/3cupwaterfor2/3
cupoats).3. Microwaveonhighfor2minutesoruntilwaterhasbeenabsorbedandoatmeal
hasexpandedtothickporridgeconsistency.4. Aftercooking,addapplesauce,proteinpowderandcinnamontotaste.Stirand
servehot.www.HolyGrailBodyTransformation.com 12Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:397Protein:33.6gCarbs:53.5gFat:7g
CookingandNutritionTipsWithtwominutesofcookingtimeandaboutoneminuteofpreptime,thishighproteinapplecinnamonoatmealisaboutasfastandeasyasitgets.Withoutquestion,oldfashionedoatmeal(thekindthathasnoaddedsugar)isoneofthebestsourcesofnaturalstarchycarbsyoucaneat.Evenifyouchoosealowercarbnutritionapproach,ifyouwantedtoleaveasmallamountofstarchycarbsinyourdailymealplan,oatmealwouldbeagreatchoice.
Oldfashionedoatmealis100%natural,highinnutrients,highinfiberanditsaslowdigestingtypeofcarb.Itsalsoextremelyfillingandhungersatisfying.Anentirecupofoldfashionedoatscontainsonly300caloriesandmanypeople,especiallywomen,tellmethattheycanteveneatthatmuch.Thatsagreatbangforyourbuckwhenyoureonafatlossprogram.Atypicalservingofoatmealforafatlossprogramisabout2/3ofacupto3/4ofacup.Thisrecipecallsfor2/3ofacup,butyoucanadjustyourservingsizeaccordingtoyourcalorieneeds.Onecomplaintmanypeoplehavesharedwithmeisthattheydontlikethetasteofoatmeal,ortheydontliketheconsistency.Somepeoplesaythatcookedhotoatmealistoothickandpasty.Well,Ihavejustthesolutionforyou.Tryaddingunsweetenedapplesauceintoyouroatmeal.Itnotonlychangestheconsistency,italsoaddsgreatflavorandnaturalsweetness,makingadditionalsweetenersunnecessary.Then
Oldfashionedoatmealis100%natural,highinnutrients,highinfiberanditsaslowdigestingtypeofcarb.www.HolyGrailBodyTransformation.com 13Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipessprinkleonsomecinnamontheapplesandcinnamoncomplementeachotherbeautifully.Bytheway,didyouknowthateveryteaspoonofcinnamonhas1.3gramsoffiberandthatcinnamonhasbeenproveninclinicalresearchtohelpstabilizebloodsugarandevenlowerbloodlipids?Yup.Notonlythat,cinnamonalsocontainsbiologicallyactivecompoundssuchaspolyphenols,antioxidantsandanthocyanins.Cinnamonisgoodfordigestion(itsreputedasagasreliever),andmayhelpwithpainandstiffnessinjoints.Thisisabonafidesuperfood,gang,andaddingsometoyourmorningoatmealeverydaywouldgoalongwaytowardimprovingyourhealthespeciallyifyouhaveissueswithbloodsugarregulation.Noexcuses.Itseasytodojustsprinkle.IntheBurnTheFat,FeedTheMusclesystem,acompletemealcontainsasourceofleanprotein.Eggsoreggwhitesareatypicalbreakfaststaple,butofcoursethattakesextrapreptime,soaquickandeasycompletemealsuggestionwhenyoureinahurryistoturnyourregularoatmealintohighproteinoatmealbyaddingproteinpowder.Someofourmembershaveexpressedconcernsoverdenaturingthewheyproteinwhilecookingitinthemicrowave.Whileitsnotlikelythatcookingitfortwominuteswithyouroatmealwouldcauseanymajordamagetotheaminoacidsorthevaluableproteinsubfractionsinwhey,itsjustaseasytoaddthepowderaftertheoatmealiscooked.Juststiritinandserve.Irecommendavanillaproteinpowder.Specifically,IuseavanillapralineflavorasIvefounditaddsitsowndashofadditionalflavor.Ifyouprefer,youcanpurchaseunflavoredproteinpowder,andyouwonttasteanythingbuttheapplecinnamonoatmeal.Asanalternative,youcanskiptheproteinpowderandcookupsomeeggsforyourproteinandjusthavetheoatmealasyourcarbsource.AlotofBurnTheFatmembers,subscribersandcustomershavebeenverycuriousaboutwhatIeateverydayforburningfatandbuildingmuscle.IcantellyouthatthisrecipeisoneofthemealsIhaveeatenalmosteveryday,weekafterweek,formanyyears.Ittastesgreat,itshighinnutritionalvalue,butmostofall,youjustcantbeatitforconvenience.
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:Easywww.HolyGrailBodyTransformation.com 14Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesTimerequired:1minuteprep,2minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 15Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesYamcakes:ABurnTheFatApprovedPortableMealToGo!AnotefromKyleBattis,InnerCircleManager:WhenTomfirsttoldmeaboutyancakes,Imustadmit,Iraisedaneyebrowandwasabitskeptical.However,Tomhasnotledmeastraywithhisfoodadviceinthepast,soIgavetherecipeatry.YUMMY!!!About20minuteslaterIbitintoawarmyamcakeandIwashooked,justasImsureyouwillbewhenyoutrythisBurnTheFatrecipe.Enjoy!Yield:makes2yamcakes
Ingredients4eggwhites1/2cupoatmeal1/4cupskimmilk6ozyam,skinned,mashed3tablespoons(approx40grams)wholewheatorflaxpancakemix1scoopplainorvanillaflavoredproteinpowder1teaspoonnutmeg2teaspoonscinnamon2teaspoonsmapleextract
Directions1. Microwaveorbakeyouryamandthenremovetheskin.2. Placetheyamandalltheotheringredientsinablenderorfoodprocessorand
blenduntilsmooth.Ifyoudonthaveafoodprocessororblender,simplymixandwhiskwithaforkuntilthemixtureisassmoothaspossible.Yourmixtureshouldnotbetooliquid,butratherthick.www.HolyGrailBodyTransformation.com 16Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes3. Preheatanonstickskilletonmediumheatorbetteryet,usealargegriddle.Pouryourmixtureontothepanorgriddletoform2smallpancakes.Flipthepancakesassoonasthebottomsideislightlybrownandfirmenoughtoflip.Cookonmediumheatandkeepacloseeyeonthemastheycookquicklyandtheoutsideburnseasily.
NutritionInfoPerserving:Calories:359Protein:26gCarbs:52gFat:3.3g
CookingandNutritionTips
WhenIfirstsharedthisrecipewithafitnessmindedfriend,shescrunchedhereyebrowsandsaid,Yamcake?!Isuspectshewasthinkingalongthelinesofcarrotcake!Loandbehold,sugarladenregularcakeisnottobefoundintheBurnTheFatprogram,soIsaid,No,no,notcake,pancakeyampancake.Yamcakeistheshorthandforyampancake!Shegotitthen,butdidntseemtooexcitedabouthealthypancakes.Isaid,Justwaittillyoutrythemtheymightaswellbecake,theyarethatdeliciousandprettydarnnutritious,evenforstrictdiets.Itsnotjustthefactthatthesearesodeliciousitseemslikeyoucouldbecheating,butwhatIalsolikeaboutyamcakesisthattheyareaportablefood.OverandoveragainIhearfrommyclientsandmembersthateating5or6timesadayisthehardestthingtodowhenyourebusyandespeciallyifyoutravel.Overandovermyansweris
Thenutmegandcinnamoncomplementtheyamflavorperfectly.www.HolyGrailBodyTransformation.com 17Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipestocookportablefoodsinadvanceandtakethemwithyou.Yamcakesareyetanotherportablefoodrecipeyoucanaddtoyourarsenal.Cookthemupandtakethemwithyouwhereveryougo.Thenyoucaneatthemlikeasnack,buttheyarereallyasubstantialmealinandofthemselves.
Theyamcontainsthemajorityofthestarchycarbsinthisrecipe,andyamshappentobeoneofthetopfivebeststarchycarbchoicesontheBurnTheFatprogram.Iwouldprobablyevenratethemasbeinginthetoptwo(withoatmealbeingtheothertopstarchycarbchoice).Yamsareflavorful,allnatural,lowincalories,andpackedwithnutrientsandantioxidantslikebetacarotene,soitsnowonderyamsareafavoritecarbohydrateamongbodybuilders,fitnesscompetitorsandhealthseekersalike.AccordingtoBrianRowley,scienceeditorforFLEXmagazine,Bodybuildersuseyamswhencuttingbodyfatbecausetheyarelowontheglycemicindex.Waxywhitepotatoes(boilers)arehighontheglycemicindex,sotheymakeanexcellentpostworkoutmeal,butnothingcompareswithayamtherestofthetime.AlthoughtheglycemicindexisonlyasecondaryfactorwhenmakingcarbchoicesontheBurnTheFatprogram,ifyourecarbsensitiveorifyoureonaverystrictdiet(likeacontestdiet),thentheglycemicindexcouldbegivenmoreweightinyourchoices.Bytheway,sweetpotatoesarenotexactlythesamethingasyams(sweetpotatoesareslightlyhigherontheglycemicindex),buttheyreotherwisesimilar,whichalsomakesthemgoodchoicesforfatburningdiets.Youcanidentifyayambyitsdarkerorangecolor,pointierendsandunusualsizesandshapes.Atypicalplainbodybuildingstyleyammealwouldbeayamwithagreenveggie,andchickenbreastorfish.Yamcakesareauniqueand,Idaresay,morefunwaytocookyams.
Youcanidentifyayambyitsdarkerorangecolor,pointierendsandunusualsizesandshapes.www.HolyGrailBodyTransformation.com 18Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesOneofthereasonstheseyamcakestastesogoodisbecauseofthespices.Thenutmegandcinnamoncomplementtheyamflavorperfectly.Addcinnamonliberallyandalittlebitlessnutmegbecausenutmegisaverystrongspiceandalittlebitgoesalongway.Mapleextractisoptional,butitenhancesthecinnamon,nutmeg,yammixtureevenmore.YoucanaddsweetenersuchasSplendaifyoulike,butremember,yamsareacomplexcarbandassucharenaturallysweet.Youmaywanttoexperimentwithsomevariationsonthisrecipe.Forexample,ifyouincreasethequantityofyamyouuseto810ounces,youwillgetaslightlydifferenttextureandofcourse,alittlemoreyamflavor(dontforgettoaccountfortheadditionalcalories).Thepancakemixisoptional,butitaddsqualitytothebattertexture.WhenImakethese,Iusea100%wholewheatpancakemixorbetteryetamultigrainplusflaxseedpancakemix.(Itneverhurtstogetsomeextraomega3s!)Ifyouexperimentwithyourbattermixandfinditistoothick,youcanaddalittlemoreskimmilk.Ifitistooliquidy,addmoreyamoroats.
Theproteinpowderisoptional,althoughincludingtheproteinpowderbooststheproteincontenthighenoughthattheseyampancakesbecomeacompletemeal(proteinpluscomplexcarb).Somerecipesareexclusivelyproteinmealsorcarbmealsrespectively.Forexample,someomeletsareentirelyproteinmeals,meanttobeservedastheproteinportionofameal,andacomplexcarbsuchasoatmealorwholegraintoastonthesideneedstobeaddedtomakeitacompletemeal.Conversely,somepancakerecipesaremostlycarbswithoutmuchprotein,soproteinneedstobeaddedtomakeitacompletemeal.Yamcakesareextremelylowinfat,andthisisagoodthingbecausetheyarehighincarbsandgenerallyyoudonotwanttoeatalotoffatandcarbsinthesamemeal.Ifyouwish,however,youcanaddcaloriesandhealthyfatsbyusingonewholeomega3eggand23whitesratherthan4eggwhites.
Trya100%wholewheatpancakemixorbetteryetamultigrainplusflaxseedmix.www.HolyGrailBodyTransformation.com 19Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesYamcakesaredelicioushotrightoffthepanorgriddle.Theyalsomakefantasticportablefoodsandareprettydarngoodcoldafterbeingrefrigerated.Justwrapthemupinfoilandtakethemwithyouwhereveryougo.Althoughtheylooksmall,youwillfindthemsurprisinglyfilling.IgiveyamcakesaveryrespectableB+nutritiongrade.Ifyoueliminatethewholewheatpancakemixandthemapleextract,IwouldgivetheseanAgrade,andtheywouldevenbesuitableforbodybuildingorfitnesscompetitiondietsonyourhighcarbdays,ofcourse!
BurntheFatRecipeScorecardBurnTheFatGrade:B+PortableFood:YesCookingDifficultyLevel:EasyTimerequired:10minutesprep,7minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 20Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesRichandCreamyVanillaOatmealPancakesIjustmadethesetastyvanillapancakesformysecondbreakfastand,WOW,weretheygood!NotonlyaretheytastybuttheyarereallysimpletomakeandthatmakesmeahappybecauseIamaculinarydummy.Myrecommendationistogatheryouringredientsandputtheseonthemenufortomorrowmorning!Yield:makes4pancakes(servingsize:2pancakes)
Ingredients11/2cupsquickoats5eggwhites1cupnonfatcottagecheese1scoopvanillaproteinpowder1teaspooncinnamon1teaspoonnutmeg1teaspoonvanillaextract
Directions1. Putalltheingredientstogetherinamixingbowl.Stirthemixtureverythoroughly
untilithasapancakebatterlikeconsistency,oryoucansimplyuseablenderandblendthemixtureuntilitssmooth.
2. Spraysomenonsticksprayonafryingpanorgriddle(orbrushlightlywitholiveoil).Splitthemixturetomakefourpancakes(approximatelyahalfcupeach).
3. Cookonmediumheat.Whenonesideislightlybrownedandsolidenoughtoflip,turnthepancakesoverwithaspatulaandcooktheothersideuntillightlybrownedandfirm.
Eatyourpancakeshotoffthegriddle,wrapthemupinfoilandtakethemwithyouonthego,ormakebigbatchesandputthemintherefrigeratororfreezerforfutureuse!
RichandCreamyVanillaOatmealPancakesreadyfortheroad!www.HolyGrailBodyTransformation.com 21Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:392calProtein:37.2gCarbs:50.2gFat:5.2g
CookingandNutritionTipsThisisgreatwaytomakehighproteinoatmealpancakesthatcomeoutwitharichandcreamyconsistency,byusingnonfatcottagecheeseinyourbatter.Usingthequantityofingredientslistedabove,thisrecipemakesfoursmallpancakes(aboutahalfacupofbatterperpancake),andtwopancakesmakesacompletemealforafatlossprogram(approximately400calories).
Ifyouneedfewercaloriestoaccommodateyourpersonalnutritionplan,simplyincreaseordecreasetheamountsofallingredientsproportionatelytogetthedesiredcaloriecontentyouwant.(Note:Mostwomenrequire300360caloriespermealforfatlossprogramsandmostmenrequire400480caloriespermealforfatlossprograms,basedon56mealsperday.Maintenanceandmusclegrowthprogramscanrequiresubstantiallymorecalories.)Thesepancakesaredeliciouswithouttheproteinpowder,butusingavanillaproteinpowderincreasestheproteincontentfrom28gramsperservingto37gramsperserving,whileaddingagreatvanillaflavor.Usingasweeteneriscompletelyoptional.Thesepancakestastegreateitherway.Ifyourpancakebatterconsistencyisnotright,youcanusemoreeggwhitesoraddsomewatertomakeitthinner,oryoucanusemoreoatmealorfewereggwhitestomakeitthicker.Besuretomakeanoteofitforyournextbatch.www.HolyGrailBodyTransformation.com 22Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesIfyouarelactoseintolerant,thenyoumaynotbeabletoenjoythisparticularversionoftheoatmealpancakebecausethisrecipecallsforadairyproductintheformofcottagecheese.However,thisisonlyoneofmanywaystomakeoatmealpancakes.Ifyoucanteatdairyproducts,tryapplecinnamonoatmealpancakesinstead(see3MinuteHighProteinAppleCinnamonOatmealonpage 12).Thesepancakesarealsogreatforcookinginbulk,soitpaystouseagriddleformakinglargebatches.Remember,oneofthekeystostickingwithafatburningmusclefeedinglifestylethatrequires5or6smallmealsaday,isplanningyourmealsinadvance.Thisisanothergreatwaytohaveportablemealsreadywhenyouneedthem.Thisisagreattravelmealbecausethesepancakesaresmallandcompletelyportable.Notonlythat,theyarealsofingerfood,andyoucaneatthemconvenientlyevenwhileyourebehindthewheeldriving,flyingonaplane,sittinginclassorataseminar,hikingupinthemountains,orjustaboutanywhereelse!(Becarefulwheneatingtheseonplanes!Yourseatmatemaygetjealousandtrytostealthemfromyou!)ThesecreamyhighproteinoatmealpancakesgetanAgrade,theyareBurnTheFatprogramapprovedandtheyreeasytomake,sotheygettheKitchenDummySealofApproval.Thebestpartis,theytastesogooditalmostfeelslikeyourecheating!
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:YesCookingDifficultyLevel:Easy!Timerequired:5minutesprep,15minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 23Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesLunch&DinnerRecipeswww.HolyGrailBodyTransformation.com 24Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesMuscleMakingTeriyakiChickenStirFryTeriyakichickenstirfryiseasytomakebecauseitssimplyamixtureofrice,chicken,mixedvegetablesandteriyakisauce.Yourchoicesforvegetablesareendless,andothertraditionalstirfryveggiesyoumighttryincludesnowpeas,broccoli,cauliflower,greenbeans,waterchestnuts,bokchoyorcelery.However,thereissomethingaboutthisparticularcombinationcarrots,greenpepper,mushroomsandonionsthatisabsolutelydeliciouswithteriyakisauce,chickenandrice.Yield:makes2servings
Ingredients11/2cupsbrownrice10ozskinlesschickenbreast4ozcarrots,(about1cup,sliced)5ozgreenpepper,chopped(1whole,large)1cupmushrooms(Portobelloorregular),piecesorsliced1/2onion,choppedTeriyakisauce,sugarfree(oryourfavoritebrandorrecipe)
Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes
ricecookingtime.2. Afterthericehasstartedcooking,preparealarge,deepsautpanorwokbylightly
coatingthesurfacewithnonstickcookingspray.3. Chopchickenbreastintosmallsquaresandaddtopan.Heatonmediumuntilno
longerpink.4. Chopandaddcarrots,greenpepper,onionandmushrooms.Simmeronmedium
heatandstirregularly.www.HolyGrailBodyTransformation.com 25Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes5. Whenthevegetablesandchickenarecooked,scoopout1.5cupsofriceandaddtothepanorwok.
6. Addteriyakisauceandstirintothemixture.Serveandenjoy.
NutritionInfoPerserving:Calories:368Protein:40.5gCarbs:50gFat:2.1g
CookingandNutritionTipsThegoalwithmanyofourBurntheFatrecipesistoachievethehighestnutritionalvaluepercalorie(highnutrientdensity)andthelowestpossiblecaloriespervolume(lowcaloriedensity).Japanesechicken,riceandvegetablestirfriesareinherentlyveryhealthymeals,buttherearesomeneatlittletricksyoucanusetomakethemevenhealthierandleaner.Ifyoulookintraditionalcookbooksfororientalstirfryrecipes,youlloftenseesesameoilorpeanutoil(sometimesevenoliveoil).Byditchingtheoil,yousaveatonofcalories,andwithagoodteriyakisauce,theresstillplentyofflavor.Asmallamountofoilforflavorortextureisyourprerogative,butbesuretoaccountfortheextracaloriesifyouaddit.Remember,alloilsarecaloricallydense,withabout130caloriespertablespoon.Allyouneedisahighqualitynonsticksurfacefryingpancoatedlightlywithcookingsprayandyouringredientswillstirjustfinewithoutsticking.Herescaloriedensityreducingtricknumbertwo:Thefibrouscarbs(suchasgreenvegetablesandmoststirfryveggies)areverylowincaloriedensityperunitofvolume.Thestarchycarbs,althoughsomecanbehealthy(brownrice),arehighincaloricdensity.Toreducethecaloricdensityofarecipebatch,allyouneedtodoisalterthetraditionalingredientamountsbyreducingthestarchycarbservingwhileincreasingthefibrouscarbservings.Thetastestaysalmostexactlythesame.www.HolyGrailBodyTransformation.com 26Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesForexample,mostrecipesthatwouldmakeabatchfortwowouldcallfor2cupsofriceandmightcallforhalfacupofmushroomsandhalfagreenpepperandsoon.Tomakealowercalorieversion,youcouldcuttherice(starchycarbportion)to1.5cupsoreven1cup,andincreasethevegetableportionstoacup(orevenmore!).Regularchickenteriyakialsousuallycallsforsomekindofcookingwine,whetherthetraditionalJapanesevarietyorsomeother.Youcandispensewiththewineaswell,andthatwillsaveyouevenmorecalories.Dontworry,areallygoodteriyakisauceisallyouneedtoputontopofyourrice,chickenandveggiesthesaucewillbeyoursplurge.Teriyakisauceisbasicallyjustsoysaucewhichhassweetenerandspicesaddedtoit(andsometimesthecookingwine).Itsoftenusedasamarinade,butitsterrificinstirfry,asyouwillseewhenyoucookthis.Theonlydownfallisthehighsodiumcontent,whichisthecasewithallsoysauces.Ifyourerestrictingsodium,keepinmindthattheresabout300mgofsodiumpertablespoonofregularsauce.Youcouldmakeyourownteriyakisauce,butIwaslazyandusedthestoreboughtvariety.Ifyoushopinaregulargrocerystore,youmayfindthatthesweetenerusedissugarorcornsyrup.Notsogreat,butat2530caloriespertablespoononaverage,itsnotallthatmuchinthebiggerschemeofthings.Ifyoushopinahealthfoodsstore,youllfindnaturalteriyakisauces.Insteadofrefinedsugarsyouwillfindnaturalsweetenerslikecanejuice,honeyorevenpineapplejuice.Youcouldsaythatsanimprovement,butdokeepinmind,calorically,acarbisacarbat4caloriespergram.OnethingIdidfindofinteresttosomepeopleisasugarfreeteriyakisauce.BecauseitwassweetenedwithSplenda,thatreducedtheenergycontenttoaminiscule5caloriespertablespoon.So,ifyourenotbotheredbySplenda(somepeopleprefertoavoidartificialsweeteners),thenthatsyetanothercaloriesavings.Theingredientsabovemakeanicebigbatchthatyoucansplitinhalfandservefortwo(orsaveaservingforlater).Withtheamountofvegetablesinabatch,plusthegenerousservingofchicken,youwillbeamazedhowfillingthisisfortheamountofcalorieslessthan370perserving!Ifyourehighlyactiveorpursuingmusclegaingoals,youcouldeasilyincreasetheportionsorchangetherecipetoincludemorerice.www.HolyGrailBodyTransformation.com 27Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesThisisoneofmyalltimefavoritestirfrycombinationsforflavor.Ifwedontdockthisdishforthesodiumorthetinyamountofsweetener,thisisanAgraderecipealltheway,soenjoyitwithoutguilt!
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:5minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 28Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesHealthyFriedRiceDoyouloveChinesefood,butareafraidofeatingitbecauseyoudonttrusttherestaurants?Afterall,youjustdontknowhowmanyextrahiddencaloriesmightbeinthere(sauces,notsoleanmeats,etc.).Youalsomightrealizethatyoudonthaveanycontroloverthesodiumcontenteither(soysauceislikeliquidsalt).Ifso,thenwhynotmakeyourownhealthyChinese,likethishealthyfriedrice,whereyoucontroltheingredients?Yield:makes1serving
Ingredients1cupbrownrice1wholeegg4oztoproundsteak,cubedsmall(optionalforhighproteinversion)3eggwhites1cupmushrooms,piecesorsliced1/2cupchoppedscallions(greenonions)Garlicpowdertotaste1tablespoonreducedsodiumsoysauce
Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes
ricecookingtime,orasperinstructions.2. Afterthericehasstartedcooking,preparealarge,deepsautpanorawokby
lightlycoatingthesurfacewithnonstickcookingspray.3. Heatpanonmediumandaddthechoppedgreenonionsandmushrooms.4. Forthehighproteinversion,addbeefcubestothepanorwok.www.HolyGrailBodyTransformation.com 29Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes5. Addtheeggsandstir.Watchcloselytoavoidburningandturnheattomediumlowonceeggsarecooked.
6. Whenthericeisfinished,scoopoutacupandstirthericeintothemixture.7. Addgarlicpowderandlightsoysaucetotaste.Serveandenjoy.
NutritionInfoPerserving:Calories:386Protein:25.7gCarbs:35.3Fat:11.8gWithleanbeef:Calories:532Protein:51.8gCarbs:35.3Fat:15.6g
CookingandNutritionTipsThishealthyChinesefriedriceissupereasytomake.Iespeciallylikethisrecipebecauseitcanbemadewithorwithoutmeat,dependingonyourtastesandwhetheryouwantmediumproteinorhighprotein.Usethericeofyourchoice,althoughIdorecommendbrownlonggrainrices.Basmatiisoneofmyfavorites.Forinformationaboutbrownriceversuswhiterice,readTheGreatRiceDebateintheBurntheFatQ&Adepartment:www.burnthefatinnercircle.com/members/608.cfm.Thisdishpacksabout25gramsofproteininthebasicversionandmorethan50gramsinthehighproteinbeefversion.Irecommendonewholeeggandafeweggwhites,althoughyoucanuseallwhitesifyouwanttosavealittleoncalories.(Dontforgetthatthereissomenutritiousstuffinthoseyolks,includingthecarotenoidsluteinandzeaxanthin,whichhelpprotectyouwww.HolyGrailBodyTransformation.com 30Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesagainstcataractsandmaculardegeneration.)Feelfreetousemoreeggsoreggwhitesifyouhavecaloriestospareandyouwantmoreprotein.TosavecaloriesandmakethisaBurntheFatfriendlymeal,usemylowcaloriedensitytrick:keeptheservingsizeofstarchycarbsfairlysmall(therice)andmaketheservingsizeofthefibrouscarbsandveggieslarge(uselotsofmushrooms).Ifyouwanttokeepyoursodiumintakeincheck,youcanuseareducedsodiumsoysauce.Kikkomanbrand,forexample,containsalmost40%lesssodium540mgpertablespoonversus920mginregularsoysauce.Itstilltastesgreat,andthismealjustwouldntbethesamewithoutthatextraflavor.InfutureBurntheFatrecipes,wellbemakingsomegreatveggieloadedstirfries,sokeepthatwokhandy.Butinthemeantime,enjoythisoneImsureitwillbecomeafavoriteofyoursbecauseitssosimplyandeasytomake.YoullbeAMAZEDathowfillingthisisatunder400calories!Ifyoudontdockthisdishforthesodium,thisisanAgraderecipealltheway,sosavoritwithoutguilt!
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:5minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 31Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesTurkeyandEggWhiteWrap(Wramble)Whatsawramble,youask?Simpleascrambleinsideawrap!Thiswrambleuseseggwhites(ofcourse),leangroundturkey,tomatoes,cilantroandspices.Itsdeliciousandveryversatiletoo:Youcaneatthescramblealoneforanalmostnocarbmeal,orwrapitupina100%wholegraintortillathenyouvegotaportablemealtogo!Itsveryhighinprotein,superfastandeasytomake,anddidImention,itsdelicious!Yield:makes2servings(2wrapsorscrambles)
Ingredients2100%wholewheatwraps1wholeegg5eggwhites8ozgroundturkey,99%fatfree1small(approx4oz)tomato1/2cupchoppedfreshcilantro1teaspoongroundcuminBlackpeppertotastePinchofseasalt(optional)
Directions1. Sprayyourpanwithnonstickcookingsprayandthenpreheatthepanon
medium.Alternately,use1/2to1tablespoonofoliveoil(accountingforcaloriesadded).
2. Addtheturkeyandcumin.Crumbleandstirtheturkeyasitcooksuntilitslightbrownandthenaddtheeggwhites.Stirtheeggwhite/groundturkeymixtureastheeggwhitescook.www.HolyGrailBodyTransformation.com 32Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes3. Seasontotastewithblackpepperandsalt(optional).4. Chopyourtomatoesintosmallpiecesanddiceyourcilantro.Addtomatoand
cilantrolast,stiragainandcookforanotherminuteortwoandremovefromheat.5. Heatyourwrap/tortillaslightlyuntilsoftandwarm(onseparateskilletorinthe
microwave).Divideturkey/eggwhitemixtureintothewraps/tortillas,rollthewrapsandserve!
Tip:Completelydrainthefluidfromthepanbeforeyouscooptheturkeyeggmixontothetortillaorwrap.Infact,youmayevenwanttopatitdrywithapapertowelagain,soitdoesntmakeadrippymess.
NutritionInfoPerserving(1wrap):Calories:377Protein:46.4gCarbs:33.5gFat:6gScrambleonly:Calories:217Protein:40.4gCarbs:4.5gFat:2.4g
CookingandNutritionTipsIcallthisversatilerecipeawramble.Thatsascrambleinsideawrap!Ifyoureonastrictfatlossprogramandyourerestrictingcarbs,youcouldditchthewrapandyoudhaveanalmostnocarbscramble(picturedhere).Evenwithawrap(wholegraincarbs),thisisafairlylowcarbrecipeanditsveryhighinprotein.www.HolyGrailBodyTransformation.com 33Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesIfyoureanathleteorbodybuilderinhardtrainingandyouneedmorecarbcalories,youcouldspreadtheturkey/eggwhitemixtureoutintomorewrapsoreatthescrambleandhavethecarbsofyourchoiceonthesideinjusttheamountsyouneed.LikeIsaid,thisrecipeisversatile!Itsalsodelicious!Thisturkey/eggwhitewrambleissuchatastehomerun,itsoneofthosemealsIcouldeasilyeateveryday.Imakethisonequiteoften.ForthisrecipeIuseawrapmadefromwholewheatthatcontains160caloriesper56gram(2oz)serving.Youcanalsouseatortilla,whichisessentiallythesamethingasawrap.Somewrapsmadespecificallyforsandwichesarethinner.Thetortillastylewrapsareusuallythicker,whichisbetterforholdingthestuffinsidewhenitschunky,aswiththisscramble.Eitherway,lookforwholegrains.Ifyoushopinahealthfoodstore,youwillprobablyfindawidervarietyofhealthyoptionsthataretrue100%wholegrainproducts.ThesemayincludeEzekielbreadwrapsortortillasandevennonwheatwrapssuchaswholespelt.Youmayalsofindreducedcalorieandreducedcarbversions.Iveseentortillasandwrapsinthe100120calorierange.Keepthatinmindincaseyouwanttosavesomecaloriesandcarbs.Ifyoureadmyrecipecolumnregularly,youknowImafanofportablefoods,whichcanbepackedwithyou,takenontheroadandliterallyeatenwithyourbarehands.ThatsbecausetheBurntheFatlifestylecallsforthebodybuilderathleteeatingmethodof56smallermealsaday.Ifyouchoosethisapproach,thenitshelpfultohavealotofportablefoodsinyourrepertoire.WhenIfirstgottheideaforthiswrap,Ifigureditwouldbeanothergreatportablemeal.Itcertainlycanbe,butyoudohavetowrapituptightortheturkey/eggmixwillmakeamess.Picturedatthetopofthissectioniswhaticallarollup,whichyoucaneatwithafork,orsloppilyeatoveraplatewithyourhands.Foraproperportablemeal,youreallyneedtofoldupyourwrapniceandtight.Note:Whenyouuselessfillinginsidethewrap,youcanmoreeasilyfoldituptightandtakeitwithyou.Youcouldusethesameamountofeggwhite/turkeymixtureaslistedaboveanddivideitupintothreeorevenfourwraps.Justbesuretocountthoseextrawrapcalories,orchoosethelowercalorievarieties.Tip:Completelydrainthefluidfromthepanbeforeyouscooptheturkeyeggmixontothetortillaorwrap.Infact,youmayevenwanttopatitdrywithapapertowelagain,soitdoesntmakeadrippymess.www.HolyGrailBodyTransformation.com 34Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesOnemoreidea:Ifyoumakeafoldoverwrap,youcouldevenputyourfinishedwrapintoaGeorgeForemanGrillratherthanheatthetortilla/wrapbeforehand.IntheBurntheFatsystem,weconsiderwholegrainproductstotallyfairgame,healthyfoods,butwedogivethemaBgraderatherthananAgrade.Thatsbecausewholegrainbreads,wrapsandtortillasaremostlyallnatural,butbreadproductsdontgrowofftreestheyareslightlyprocessed.Overall,though,wegivetheentirerecipeaB+rating,andthisisveryquickandeasytoprepare.Enjoy!PS:Ifyouhappentobeamasterwrapmakerandyoudliketoshowoffyourtalents,shootavideoandshareyourwraptechniquewiththerestofusintherecipeforums!
BurntheFatRecipeScorecardBurnTheFatGrade:B+PortableFood:Yes(ifyoudrainitandwrapituptight!)CookingDifficultyLevel:EasyTimerequired:5minutesprep,78minutescooking.SuperSimpleSealofApproval:Check!BurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 35Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesLowCalorieRedandGreenVegetableScrambleThisbreakfastrecipeissimple,tastyandlowincalories.Itsjampackedwithanutritiousassortmentofveggiesandleanproteinsoitsnottootaxingonyourcaloricbudget.WithitsA+ratinganditsfastcookingtime,itsaperfectbreakfastmealthatwillkeepyoufullforhours.Thisveggiescramblemakesfittingmoreservingsofveggiesintoyourdailydietasnap.Yield:makes1serving
Ingredients1wholeegg5eggwhites1smalltomato(approx4oz)1cupspinach,chopped1/2redbellpepper(approx1/2cup),chopped1ozscallions(greenonions)(approx1/2cup),finelychoppedBlackpeppertotasteDashofseasalt(optional)
Directions1. Onacuttingboard,chopallyourvegetablesintosmallpieces.Sprayyourpanwith
nonstickcookingspray(suchasPAMoliveoilspray)andthenpreheatthepanonmedium.
2. Addvegetablesandcookforapproximatelythreeminutes,stirringoccasionally.3. Addtheeggsandstiragainuntilthescrambleiscompletelycooked.Addpepperto
taste.Adashofsaltisoptional.www.HolyGrailBodyTransformation.com 36Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:258Protein:28.4gCarbs:24.6gFat:5.4g
CookingandNutritionTipsIntermsofbangforyourcaloricbuck,itdoesntgetmuchbetterthanthisgreenandredvegetablescramble.Yougetfourdifferenttypesofvegetables:tworedandtwogreen,plusleanproteinfromeggsinamealthatisdelicious,nutritiousandextremelyfilling.Thebestpartis,thisrecipeisverylowincaloriessoitwillfitintoeventhestrictesttypesoffatlossprograms,anditseasilyscalableformorecaloriesandcarbswhenyouhaveroomfortheminyourcaloricbudget.WhenyouhearhealthrecommendationssuchasEatatleast5or6servingsofvegetablesperday,itcanseemkindofintimidating.Youoftenwonderhowyouregoingtoeatallthoseveggiesandifyoudosomehowmanageitwhetheryouregoingtogagintheprocess.Fearnot,becausethisveggiescramblesolvestheseproblems.Therearefewbetterwaystohelpachieveyourvegetableconsumptiongoalthanveggieomeletsorscrambles.Thecombinationsofveggiesyoucanusearelimitless.Redpepper,tomatoes,scallionsandspinachmakeaparticularlydeliciouscombination.Youcanspicethisscrambleasyouplease,buttheveggiesgivesomuchflavorthatjustadashofpepperwilldo.Apinchofsaltisoptionalforfolkswhoarentrestrictingsodium.Oneofthebestfeaturesofthisrecipeisthatitsextremelylowincalories,soitmakesanidealmealforanyfatlossprogramforanypersonofanysizeandactivitylevel.Dependingontheservingsizesyouuse,thisscrambleclocksinatjustunder260calories.www.HolyGrailBodyTransformation.com 37Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesIfyouwantorneedadditionalcaloriesorprotein,youcanusemorethanoneeggyolkoradditionaleggwhites.Ifyouwantorneedadditionalcaloriesorprotein,youcanusemorethanoneeggyolkoradditionaleggwhites.Andofcourse,youcanalsoservethiswithyourfavoritestarchycarbssuchas
oatmeal,wholegraintoast,wholegraintortillasorfruit.Eattheveggiescramblebyitselfifyoureonareducedcarbprogram.Asmallbowlofoatmealalongwiththisscramblecanleaveyourstomachfeelingtotallysatisfied,possiblyevenstuffedwhiletakinginaremarkablysmallamountofcalories.Withallnaturalingredientsandfourdifferenttypesofvegetables,thishealthyfatlossfriendlybreakfastgetsanA+ratingalltheway,anditonlytakesminutestoprepare.Enjoy!
BurntheFatRecipeScorecardBurnTheFatGrade:A+PortableFood:NoCookingDifficultyLevel:EasyTimerequired:5minutesprep,10minutescooking.SuperSimpleSealofApproval:Check!BurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 38Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes
NuttyWildRiceandMushroomsThisisnotalowcaloriemealcomparedtomostofourotherBurnTheFatrecipes,butifyouvegotsomecaloriestospare(thinkhighcarbday,postworkoutmealormusclegainprograms),thisnuttywildriceandmushroomsdishisamazing!Wildricehasanuttyflavortobeginwith,butwhenyouaddnutsandsomespices,itsaflavorexplosion!Priortomakingthis,Iwentshoppingatmylocalhealthfoodstoreandfoundaspecialbrownandwildriceblend.Itcontainslonggrainbrownrice,wildrice,sweetbrownrice,Wehaniriceandblackjaponicarice(thebrandIuseisLundbergOrganicWildBlend).Yield:makes2servings
Ingredients2cupswildandbrownriceblend,cooked2cupsmushrooms,piecesorslices1/2cuppinenuts1cupscallions(greenonions),chopped1cupchickenbroth(optional)12teaspoonsbasil12teaspoonsthymePinchofseasalt(optional)
Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes
ricecookingtime.2. Afterthericehasstartedcooking,preparetwosautpans,onesmallandonelarge.
Inthelargepan,lightlycoatthesurfacewithnonstickcookingspray.Addthegreenonionsandmushrooms.Optionally,sautinthebroth.Addthegarlic,pepperandsaltandstir.
3. Inthesmallpan,addthepinenutsandtoastovermediumheatuntillightlywww.HolyGrailBodyTransformation.com 39Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
browned.
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TomVenuto MuslceFeeding,FatBurningRecipes4. Whenthericeisfinished,scoopoutacup,stirthericeintothemixtureandserve.Foracompletemeal,servewithleanproteinsuchasturkeybreastontheside,orcutturkeybreastintostripsorsmallsquares,andstirintoyourricemixture.
NutritionInfoPerserving,riceonly:Calories:444Protein:14.6gCarbs:69.7gFat:11.8gRicewith4ozturkeybreast:Calories:622Protein:33.9gCarbs:69.7gFat:11.8g
CookingandNutritionTipsThisisnotalowcaloriemealcomparedtomostofourotherBurnTheFatrecipes,butifyouvegotsomecaloriestospare(thinkhighcarbday,postworkoutmealormusclegainprograms),thisnuttywildriceandmushroomsdishisamazing!Wildricehasanuttyflavortobeginwith,butwhenyouaddnutsandsomespices,itsaflavorexplosion!Priortomakingthis,Iwentshoppingatmylocalhealthfoodstoreandfoundaspecialbrownandwildriceblend.Itcontainslonggrainbrownrice,wildrice,sweetbrownrice,Wehaniriceandblackjaponicarice(thebrandIuseisLundbergOrganicWildBlend).www.HolyGrailBodyTransformation.com 40Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesIfyoucantfindawildandbrownriceblendatyourlocalfoodmarket,donotfear.Simplygetsomewildriceandmaketherecipewithhalflonggrainbrownriceandhalfwildrice.IdidquiteabitofresearchingthroughtraditionalcookbooksandrecipewebsitesbeforemakingtheBurnTheFatversionofwildriceandmushrooms.Mostofthetraditionalwildriceandmushroomrecipesusebutter.Istronglyrecommendleavingoutthebutterbecauseitaddssomanycaloriestoanalreadycaloriedensedish,andthishassomuchflavorthatthebuttersimplyisnotneeded.Manyofthetraditionalwildriceandmushroomrecipesalsousealmonds.Almondsaregreat,butIrecommendtryingpinenutstheycomplementthewildriceblendperfectly,andjustwaittilyoutrythemtoasted!Youcouldeasilyusewhiteoryellowonions,butIoptedforscallions(greenonions).Formushrooms,takeyourpickfreshorcanned.Ifyouusecannedmushrooms,youmightwanttodrainandrinsethemtoavoidaddingathousandormoregramsofsodium.Mushrooms,bytheway,areabonafidehealthfood.InAsia,mushroomshavebeenreveredforcenturiesbecauseoftheirmedicinalproperties.Theshiitakevarietyofmushroomcontainsfiber,vegetableprotein,vitamins,mineralsandnumerousotherphytonutrients.Theseincludeeritradene,whichhasbeenshowntolowercholesterol,accordingtoJapaneseresearch.Mushroomsalsocontainimmuneboostingcompoundssuchaslentinan(akabeta1,3glucan)
Wildricehasanuttyflavortobeginwith,butwhenyouaddnutsandsomespices,thisislikeaflavorexplosion!www.HolyGrailBodyTransformation.com 41Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesTherearemanypossibilitiesforspiceshere,butIdecidedtogowiththymeandbasil.Nottoomuchtryjustoneteaspoonatfirst,thentastebeforeaddingmore.Mosttraditionalwildricerecipessuggestusingchicken(orvegetable)brothtoaddflavor.Whiletherearenocalories,theonlyconcernistheextremelyhighsodiumcount.Suggestion:useasmallamountandsautyourvegetablesinit.Ifyoupassonthebroth,youcouldtryapinchofseasaltifthatmakesyourtastebudshappy.Thisisessentiallyavegetariandish,yetacompleteprotein,Imightadd(nutsandricearecomplementary).However,forthemeatheadsoutthere(likeme),youcanservethiswithturkeybreastorchickenbreast.ThatmakesitacompleteBurnTheFatbodybuildingstylemealaswell,becauseBurnTheFatmealsallcontainaleanproteinsource.Withjust4ouncesofturkeybreast,servedinadditiontotherice,thisrecipeaddsuptoagrandtotalof622caloriesand34gramsoftotalprotein.AsImentionedearlier,itsnotalowcaloriemeal(unlessyouwanttoreallyreducetheservingsize).Ifyouwanttosavesomecaloriestobetterfitthisintoevenastrict(lowercalorie)fatlossmenu,justdropthepinenuts(orreducetojustasprinkleofthem).Thatwillsaveyouupto160calories.Withoutthepinenuts,thisrecipecontainsafatlossfriendlytotalof462calories.Alternately,youcouldreducetheamountofrice(try2/3to3/4cup)orincreasethevegetables(mushrooms,onions,etc.).Alsoconsideraddingadditionalvegetablessuchasgreenpeppers.Addinglowcaloriefibrousvegetablesinplaceofsomeofthe(highercalorie)ricecanincreasethevolumeofameal,therebykeepingyourstomachhappy,whileactuallydecreasingtheenergydensityofthemeal.Withcaloriesandportioncontrolinmind,thisisanAgraderecipealltheway,soenjoy!
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:10minutesprep,3040minutescookingwww.HolyGrailBodyTransformation.com 42Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes
SuperSimpleSealofApproval:Check!BurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 43Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesMexicanPepperandPotatoScrambleMuchodelicious!TheMexicanpotatoandpepperscrambleisoneofmyalltimefavoritebreakfasts.Notonlyisitdelicious,itssofilling,youwillwalkawayfromthetablefeelingsatisfiedonaremarkablysmallamountofcalories.Thetrickisinchangingthecaloricdensityratiooftheingredients...oneofmyBurnTheFatRecipesecrets!Enjoyithotandspicyormildwithoneeasyingredientswitch.Yield:makes1serving
Ingredients6ozpotato,skinned1wholeegg5eggwhites1/2mediumonion,finelychopped1/2greenbellpepper,finelychopped1/2redbellpepper,finelychoppedBlackpeppertotasteTabascosaucetotaste1/2cupsalsa(optional)
Directions1. Peelthepotatoandmicrowaveitforapproximately4minutesoruntilcooked.2. Finelychopthegreenpepper,redpepperandonions.3. Sprayafryingpanwithnonstickcookingspray(PAMoliveoilspray,forexample)
andthenaddthevegetables.4. Whenthegarlicandvegetableshavebeguntocook,addthewholeeggandegg
whites.5. Stirtheeggandvegetablemixastheeggsbegintocook.www.HolyGrailBodyTransformation.com 44Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes6. Cuttheprecookedpotatointothinslicesandstirintothescramble.7. AddblackpepperandTabascototaste.Trymildormediumsalsainsteadofpepper
sauceifyouprefer.
NutritionInfoPerserving:Calories:373Protein:29.9gCarbs:55.3gFat:5.4g
CookingandNutritionTipsIcouldeataMexicanpepperscrambleforbreakfasteveryday.Itsoneofmyalltimefavorites.Thebestpartaboutthisrecipeisthatyouwillnotbelievehowfullyouwillfeelononly373calories.Evenwithastarchycarb(thepotato),thecaloricdensityofthisrecipeisextremelylow.Thesecrettothehighbulkandlowcaloriesistoaltertheratioofingredientscomparedtothewayyoufindmostomeletsorscramblesintraditionalrecipebooks.Allyouhavetodoisincreasetheportionsizesforthelowcaloriedensityfibrouscarbs(redpepper,greenpepperandonion)anddecreasetheservingsizesofthehighcaloriedensitystarchycarbs(whitepotatoes)andthefats(eggyolkslimitedtooneyolkandtheremainingwhites).Infact,thecaloriesaresolowonthisrecipethatthisservingsizeissuitablefortheaveragefemaleonafatlossprogram,andmostwomenwillfindthisextremelyfilling.Men,athletes,bodybuildersoranyhighlyactiveindividualsmayactuallyneedtoincreasetheservingsizeonthepotato(ifyouwantmorecarbs)orontheeggs(ifyouwantmoreprotein),orboth.Alternately,youcanhaveasmallbowlofoatmealontheside,ortry100%wholegraintoast.Awholewheattortillaworksaswell.Afterall,thisisMexicanscramble,youknow!Forlowcarbdiets,increasethevegetableservingsandreduceorremovethepotato.www.HolyGrailBodyTransformation.com 45Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesRegularreadersofmyrecipecolumnmaynoticethatIamfondofspicyfoodsandhotsauces,butIrealizepersonaltastesmayvary.ThisrecipeisdeliciouswithasplashofTabascosauceoranyredhotpeppersauce(forexample,TrappeysRedDevil).However,ifyoudontlikeyourfoodtoohot,tryamildsalsaonthis.Itactuallychangesthetextureabitandisquitedelicious(orusebothsalsaandTabasco).Rememberthecaloriesinthesalsa.Salsaisalowcaloriefood,butnotcaloriefreeabout40caloriesinahalfacup).Thisreciperequiresonlyafewminutesofpreptimetochopupyourveggiesandatotaloflessthan10minutesofcookingtime(youcanstartcookingyourveggiesandeggswhileyourpotatoismicrowaving).Notquiteasfastasourlightingfast3minutehighproteinoatmeal,butstillaquickieandanalltimefavoriteformethatIvebeenenjoyingforyears.
BurntheFatRecipeScorecardBurnTheFatGrade:A+PortableFood:NoCookingDifficultyLevel:EasyTimerequired:3minutesprep,10minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 46Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesHotBlackeyedPeasandRicewithLeanTenderloinBlackeyedpeasareafabuloussourceofstarchycarbohydrates,compatiblewithanyfatburningandmusclebuildingnutritionprogram.Fornutritionalvalue,theyarehardtobeat.One15ozcan(13/4cups),theamountusedinthisfullbatch,givesyou315calories,21gramsofvegetableprotein,56gramsofslowreleasinglowGIcarbsandahefty14gramsoffiber.Addrice,spices,redhotsauceandmysecretvegetablecombo,andyouwillbehookedonthisone,Ipromiseyou!Easytoadaptforvegetarianstoo.Yield:makes2servings
IngredientsOne15oz(130g)canblackeyedpeas(13/4cups)1cuplonggrainbrownrice,cooked10ozporktenderloin(uncookedweight)1mediumonion(8oz,approx1heapingcup),chopped1greenbellpepper(5oz,approx1cup),chopped3celerystalks(approx6oz,1heapingcup),chopped2tablespoonshotsauce(orashotasyoulikeit)BlackpeppertotasteDashofsalt(optional)
Directions1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes
ricecookingtime.2. Afterthericehasstartedcooking,preparealarge,deepsautpan,andcoatthe
surfacewithnonstickcookingspray(oruseoliveoil).3. Choptheonions,celeryandgreenpeppers,andsauttheminthepanuntilthey
begintosoften.www.HolyGrailBodyTransformation.com 47Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes4. Choptheporktenderloinintostripsorpreferablyintosmallsquares,addtopanandstiruntilevenlybrowned(orcookseparately).
5. Addthegarlic,pepperandsalt.Addintheblackeyedpeasandstir.6. Whenthericeisfinished,scoopoutacup,stirthericeintothemixtureandserve.
NutritionInfoPerserving:Calories:470Protein:42.8gCarbs:35.3gFat:5.9g
CookingandNutritionTipsIfyoulookthroughpopularcookbooksforblackeyedpearecipes,youwillfindmany,rangingfromsoupstosaladstomaincourses.Manyofthetraditionalrecipes,however,arehighinfat,starchycarbsandtotalcalories.Oneofthesecretstoadaptingconventionalrecipestofatburningnutritionprogramsistoreducethecaloricdensity.
Afteranalyzingtheingredientsofsomepopularblackeyedpeasandricedishes,Ifirsttookoutcaloriedenseandhighfatingredientssuchasfullfatpork,sausageorextraoil.ThenIincreasedtheportionsofthelowcaloriefibrouscarbs(celery,onionsandgreenpepper)anddecreasedtheportionsofthestarchycarbsnotablytherice.WithmyBurnTheFatmodifications,yougetaverylargevolumeoffoodwithfewercaloriesperunitofvolume(becausethefatisreducedandthestarchytofibrouscarbratioisaltered).
Fordiabeticsandotherpeoplewithbloodsugarregulationconcerns,itsalsogoodtoknowthatblackeyedpeasarelowontheglycemicindex,whichmeansthecarbsaredigestedandreleasedintothebloodstreamslowly.AstudyfromtheUniversityofwww.HolyGrailBodyTransformation.com 48Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesColoradofoundthatincarbsensitiveadults,eatingblackeyedpeashelpedtoreducetheglycemicresponsetoanotherwisehighglycemicmeal.Forarecipethatcontainstwostarchycarbs,thisisfairlylowincaloriedensity.Youwillbeamazedhowfillingthisisatunder500caloriesaserving.Itwasasimplematterofincreasingthequantitiesoffibrousveggiesmixedinwithyourstarchycarbs(riceandblackeyedpeas).Thisisagoodtricktorememberformanyofyourrecipes:Addmorefibrousvegetables,lessstarchorsugar,andlessfat,andyougetfewercaloriesperunitofvolumeplusyougettoeatmore,feelfullerandstillgetleaner!Althoughblackeyedpeasandriceareoftenservedasadeliciousvegetariandish,mostBurnTheFatrecipescontaintheeverpresentleanproteinsource.Inthiscase,Ichoseporktenderloininsteadofchicken.Manypeopleavoidallporkbecausetheybelieveitshighinfat.However,justlikeredmeat,thefatcontentdependsonthecut.Infact,onecutofporkporktenderloinisasleanaschickenandleanerthanalmostanycutofredmeat.(Rememberthatslogan,Theotherwhitemeat?Advertising,yes,butindeedtenderloincanbeincludedontheleanproteinlist.)Fiveounces(141grams)ofporktenderloincontainsonly154calorieswith30gramsofprotein,3.2gramsoffatandnocarbs.Ifyoudontlikepork,youcansimplyusechickenorturkeybreastinthisrecipeforyourleanprotein.Thetenderloin,however,goesverynicelywiththeseingredients,anditsanicechangeupifyouareusedtoeatingchickenbreasteveryday.Forspices,adashofpepperandapinchofsaltdothetrick.Ifyoulikeithot,tryahotpeppersaucelikeTrappeysRedDevil.
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:8minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 49Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipes3MinuteBlackBeansWithSpicySalsaBeansareprobablyoneofthemostunderusedofallthehealthystarchycarbs.Highonthestarchycarblistsforbodybuildersandfitnessfanaticsareusuallyoatmeal,brownrice,yamsorsweetpotatoesandwhitepotatoes,butpoorbeansoftengetignoredandneglected.Thatsashamebecausebeansareloadedwithfiberandslowreleasingcarbs;theyregreatforyourhealthandinexpensivetoo.Notonlythat,ifyouusecannedbeans,theydontrequirecooking,soyoucanliterallyhaveyourselfaninstantmeal.Thisdeliciousdishtakesallof3minutestomake.Yield:makes2servings
Ingredients1can(15oz/425g)blackbeans1tablespoonoliveoil1cup(16tablespoons/264g)hotsalsa10ozchickenbreast(uncookedweight)2clovesgarlic(or1tablespoonchoppedgarlic)PeppertotasteDashofsalt(optional)
Directions1. CutthechickenintosmallcubesorsquaresandcookonagrillpanorGeorge
ForemanGrill.2. Openthecanofbeansanddraintheexcessliquid(beanjuice),and/orrisewith
water,thenaddthebeanstothebowl.3. Addoliveoil,hotsalsa,garlic,pepperanddashofsalt(optional).4. Addchickenandmixallingredients.5. Serveasablackbeansaladormicrowaveandservehot.www.HolyGrailBodyTransformation.com 50Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesNutritionInfoPerserving:Calories:391Protein:43gCarbs:41gFat:10.9g
CookingandNutritionTipsWhenitcomestostarchycarbs,thetopoftheAlistforbodybuildersandfitnessfanaticsusuallyincludesoatmeal,brownrice,yams,sweetpotatoesandwhitepotatoes.Meanwhile,poorbeansoftengetignoredandneglected.Thatsashamebecausebeansareloadedwithfiberandslowreleasingcarbohydrates(greatforsustainedenergy).Thehealthvalueofbeansistopnotch.Studiesgoingbackdecadeshaveshownthatbeanscanlowercholesterolandaresuperbforglycemiccontrol(bloodsugarregulation).Onapracticallevel,beansinthecanarealsoagreatconveniencefoodbecausecannedbeansrequirenocooking.Infact,thisrecipe,servedvegetarianstyle(withoutthechicken)takesallofthreeminutestoprepare.Dontforgetthatblackbeansareinexpensiveandhavealongshelflife,sotheywontbegoingbadanytimesoonafteryoupurchasethem.Beansareavailabledried,ofcourse,andthereislittledifferenceinthenutritionalvaluebetweencannedanddriedbeans.Thedifferenceisintheprepandcookingtime.Cannedbeansmaybeabitmoreexpensive,butthesavingsintimeandconvenienceisworthalittlebitextrainprice.Somevarietiesofcannedbeansarehighinsodium,butifyouarefollowingalowsodiumdiet,youcanshoparoundfornosodiumvarietiesofcannedbeansoryoucanjustrinsethebeansthoroughlyundercoldwaterbeforeserving.Rinsingisrecommendedanyway,becausemostfolksfindbeanjuice(andthebeansludgeatthebottomofthecan),somewhatunappetizing.At15gramspercup,veryfewfoodspackthefiberpunchofblackbeans.TwentyfivegramsoffiberperdayisthecurrentrecommendationintheUSdietaryguidelines.Anidealdailyfiberintakemaybeapproximately30gramsforwomenandabout35www.HolyGrailBodyTransformation.com 51Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesgramsformen.Oneservingofblackbeanstakesyoualongwaytowardyourdailyfibergoals.Beansarealsohighinprotein,with15gramspercup.Althoughtheproteininbeansisnotacompleteprotein,thisisasignificantproteinsourceforvegetarians,anditseasytocombinecomplementaryvegetablesourcesofproteininmealsandthroughoutthedaytoobtainalltheessentialaminoacids.Whatabouttheinfamoussideeffectofbeans?Itstruethatbeanscanbegasformingbecausewecannotdigesttheoligosaccharides.Therefore,thesesugarspassthroughtheGItractintactwherebacteriainthesmallintestinebreakthemdownand,voila,gas.However,noteveryoneisaffected,andtherearesomesolutionsintheeventthatyoureoneofthepeoplebotheredbyintestinalsymptoms.Rinseyourbeansthoroughly,sincesomeofthegasformingcompoundscanbereducedbydrainingoffthejuiceinthecanorbyreplacingthewaterthatdriedbeansaresoakedinwithfreshwater.AccordingtohealthfoodexpertandauthorGeorgeMateljan,thereisanecdotalevidencethatcookingbeanswithkombu(seaweed)improvesthedigestibilityofthebeans.Incidentally,somebrandsofbeanssuchasEdenOrganicarecannedinkombu.Ofcourse,theresalwaysBeano.
Theingredientslistedforthisrecipeamounttojustunder800calories,sothatstwoservings.Mostwomenrequire300360caloriespermealforfatlossprogramsandmostmenrequire400480caloriespermealforfatlossprograms,assumingyouarefollowingtheBurnTheFatstyleofeatingwith56mealsperday(mealsizewilldependonyourbodysize,activitylevelandyourmealfrequency).Formanyofourrecipes,Iadjustthebatchsizessothattherearetwoservings.Thisfacilitatesthemealsplittingmethod,whereyoupreparetwiceasmuchasyouneed.Youeathalf,
thenyouhavetheotherhalfforyournextmeal,whichmakesitveryeasytofollowtheBurnTheFateatingschedule.Ofcourse,youcanalsosplityourbatchwithamealcompanion,ordoubleuponthebatchestoserveyourfamily.Dontbeafraidtotryvariationsandexpandonthisrecipe.Ifyouhavethecaloriestospare,tryaddingasecondtablespoonofoliveoilforadditionalflavorandtexture.Ifyourevegetarian,youmightwanttoaddriceinsteadofchicken.Ifyoureanathleteorbodybuilderwithhighcalorieneeds,youcantrythebeanswithriceandchicken.Thiswillworkwithturkeyorleanbeefaswell.Ifyoureallywanttosplurge,tryyourwww.HolyGrailBodyTransformation.com 52Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesbeansandspicysalsawrappedinatortilla,andcaloriespermitting,addsomelowfatcheese.
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:3minutesbeans,10minuteswithchickenBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 53Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesItalianStyleChickenandRicewithTomatoesandHerbsManyyearsagoIworkedatahealthclubinNewYorkandtherewasahealthfoodrestaurantrightnextdoor.Itwaslikebodybuildersheavenbecausethemenunotonlyhadacoupledozenhealthyandmusclefriendlymealstochoosefrom,theyalsohadmixandmatchoptionslikepickastarchycarb:yam,rice,potatoandpickaleanprotein:chicken,steak,bison,fishandpickafibrouscarb:broccoli,asparagus,mixedveggies,greenbeans,etc.Oneofmyfavoritemealsatthismusclemealhavenwaschickenandricewithtomatosauce.Itwasareallysimpledish,buttheyhaditnicelyspicedupwithsomechoppedonionsandgreenpeppers.Itsnotafancygourmetrecipe,butItalianstylechickenandriceisamusclebuildingandfatburningprogramclassic.Yield:makes2servings
Ingredients1cuplonggrainbrownrice,cooked12ozchickenbreast(uncookedweight)1/2greenbellpepper(approx2/3cup),chopped1/26ozonion(approx1/2cup),chopped14.5ozcanofdicedtomatoes1tablespoonextravirginoliveoil1teaspoonbasil1teaspoonoreganoBlackpeppertotasteGarlicpowdertotasteDashofsalt(optional)www.HolyGrailBodyTransformation.com 54Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesDirections1. Begincookingthericeinapotoraricecookerfirst,allowingfor3040minutes
forcookingtime(dependingonyourcookingmethod).2. Afteryouvestartedtherice,preparealarge,deepsautpan,andcoatthesurface
withatablespoonofoliveoil(orsavecaloriesbyusingnonstickcookingspray).3. Choptheonionsandgreenpeppers,andsauttheminthepanuntiltheybeginto
soften.4. Chopthechickenintostripsorpreferablyintosmallsquares,stirringuntilevenly
browned.5. Addthedicedtomatoes.Addspices(basil,oregano,blackpepperandgarlic
powder)toyourliking.6. Whenthericeisfinished,scoopoutacup,stiritintothechickenvegetablemixture
andserve.
NutritionInfoPerserving:Calories:393Protein:42.8gCarbs:35.3gFat:11.8g
CookingandNutritionTipsManyyearsagoIworkedatahealthclubinNewYorkandtherewasahealthfoodrestaurantrightnextdoor.Itwaslikebodybuildersheavenbecausethemenunotonlyhadacoupledozenhealthyandmusclefriendlymealstochoosefrom,theyalsohadmixandmatchoptionslikepickastarchycarb:yam,rice,potatoandpickaleanprotein:chicken,steak,bison,fishandpickafibrouscarb:broccoli,asparagus,mixedveggies,greenbeans,etc.IswearitwasliketheytooktheplaybookrightoutofBurnTheFat,FeedTheMuscle.Butthatsbodybuildingstylenutritionforyouitssimpleandtheprinciplesarefairlyuniversal.www.HolyGrailBodyTransformation.com 55Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesOneofmyfavoritemealsatthismusclemealhavenwaschickenandricewithtomatosauce.Itwasareallysimpledish,buttheyhaditnicelyspicedupwithsomechoppedonionsandgreenpeppers.Idontknowwhatmademethinkofthisoutofthebluesomanyyearslater,butIdecidedtoexperimentinthekitchenabittoseeifIcouldduplicateit.Well,itwaseasy.Itsnotafancygourmetrecipe,butItalianstylechickenandriceisamusclebuildingandfatburningprogramclassic.ThismealissimilartoSpanishrice,exceptforthechicken,spicesandveggies.RememberingthatIprefermySpanishricewithmoretomatoflavor,Iusedafull14.5ozcanofdicedtomatoesformyItalianrice.Ifyouwantitevenmoretomatoey,youcouldaddatablespoonortwooftomatopaste.Youcouldprobablyuseanytypeofcannedtomatoesortomatosauceyoulike;however,readlabelsanddoyourbesttoavoidtheoneswithcornsyrup.Sodiumfreeversionsofcannedtomatoesarewidelyavailableifyouwanttokeepyoursodiumintakedown.Forspices,youhavequiteafewpossibilitieshereandIurgeyoutobecreative.IsimplyusedafewItalianspices:Basil,oregano,blackpepperandgarlicpowder.Youcouldminceupagarliccloveortossinsomedicedgarlicfromajarifyouprefer.Thiscombinationofspicesturnedoutgreat,butfeelfreetospicetosuityourownpersonaltastes.WhatIreallylikeaboutthismealisthatitsveryfillingforthenumberofcaloriesyouget.Theingredientslistedabovemaketwoservingsatjustunder400calorieseach.Anathleteorbodybuilderonmusclegrowthphasemightgofor50%more(600calories),andthatwillleaveyouveryfull!Adjusttheingredients(amountofrice,etc.)toincreaseordecreasethecaloriesforyourneeds.Bytheway,Iusearicecookerandalargesaucepanonthestovetop,butyoucanmakebigbatchesofthisinacrockpotifyoureacrockpotkindofperson.ThisisanAlistrecipealltheway,soenjoy!
BurntheFatRecipeScorecardBurnTheFatGrade:APortableFood:NoCookingDifficultyLevel:EasyTimerequired:15minutesprep,3040minutescookingBurntheFat,FeedtheMuscleProgramApproved:Check!KitchenDummySealofApproval:Check!www.HolyGrailBodyTransformation.com 56Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesShrimpFraDiavoloalaVenutoFraDiavoloisaspicyItaliandish,madewithshrimporotherseafoodforleanprotein,inatomatosaucewithhealthy,nutrientrichsuperfoodvegetables.ThissurprisinglyhealthydishistotallyBurnTheFatfriendlyandperfectforfatburningandmusclebuildingnutritionprograms.Withafewtweaks,youcaneventurnthistraditionalpastamealintoalowcarbrecipe.Howsthatforversatility?Makethisfordinnerguests,familyoryoursignificantother,andyouaresuretoimpress!Yield:makes4servings(approx11/4cups)ofsauceandshrimpperserving
Ingredients2tablespoonsextravirginoliveoil1cupchoppedcarrots(approx4.5oz)1cupchoppedcelery(approx2largestalks)1cupfinelychoppedonion(approx1/2largeonion)1tablespooncrushedgarlic(ortotaste)1poundshrimp3tablespoonsfinelychoppedfreshparsley3tablespoonsfinelychoppedfreshbasil2teaspoonsoregano12teaspoonscrushedredpepperflakes(ortotaste)
ShrimpFraDiavolowithPastawww.HolyGrailBodyTransformation.com 57Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesDashofseasalt1can(14.5oz)dicedtomatoes
Directions1. Cookpastaaccordingtopackagedirections.2. Meanwhile,heatthe2tablespoonsofoliveoilinalarge,deepsaucepanorlarge
skilletovermediumhighheat.Addthegarlic,carrots,celeryandonions.3. Whenthevegetablesaresizzlingandhavestartedtosoften,addthetomatoes,
bringtoboil,thenturndownheatandletsimmer.4. Meanwhile,inaseparateskilletovermediumhighheat,addtheshrimp(shelled),
andcookforabout2minutespersideoruntiljustcookedevenly.(Alternately,useprecookedshrimp.)Addcookedshrimptotomatosauce.
5. Addtheherbsandspices:parsley,basil,oregano,crushedredpeppersandseasalt.Simmer,stirringoccasionally.
6. Tasteandadjustseasoning.Ifindoubt,golightonredpepper,garlicandseasoningsandaddmoretotaste,ifdesired.
7. Serveoverdrained,hotpasta.Mixwellandserve.
NutritionInfoOneservingshrimpandsauce:Calories:259Protein:23.3gCarbs:14gFat:9.1gOneservingofsaucewithonecupcookedpasta(2ozdry):Calories:469Protein:32.3gCarbs:56gFat:10.1gwww.HolyGrailBodyTransformation.com 58Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurningRecipesCookingandNutritionTipsFraDiwhat?ThatswhatIsaidwhenIfirstreadaboutthisspicyItalianrecipe,but,ImcertainlygladIkeptreadingandstartedcooking.FraDiavoloisatomatobasedseafoodandpastadish,usuallymadewithshrimp.Italianforbrotherdevil,FraDiavoloisnamedafteraSicilianguerillaleader,MichelePezza,whorefusedtogiveintotheFrenchoccupationofNaples.FraDiavoloissurprisinglyhealthyandcompatiblewithfatburningandmusclebuildingprograms.Youvegotyourvegetables(carrots,celery,onionsandtomatoes),yourcomplexcarbs(wholewheatpasta),andyourleanprotein(shrimpistraditional,butthisgoesgreatwithscallops,lobsterandotherseafoodaswell).Someofthetraditionalversionsofthisrecipeuse34tablespoonsofoliveoilorevenmore,butyoucangetbywithjusttwo,whichwillsaveyoualotofcalories.Dontworryaboutthecaloriesorfatinthose2tablespoonsbecauseextravirginoliveoilisoneofthehealthyfats.IlookedatmanyvariationsonFraDiavoloandmostofthemdidnotincludetheceleryorcarrots.However,myvotegoestotheceleryandcarrotversionbyalandslide.Imadethisrecipewithonlyonecanofdicedtomatoes(14.5ounces)andpreferreditthisway,butyoucouldaddtomatopasteforamoretomatoeyflavor,oryoucouldusemoredicedtomatoesforasaucierdish.Onemodificationofthisrecipeisthewine.Thetraditionalrecipeincludesonecupofdrywhitewine.Toavoidthealcoholandsavesomecalories,youcanleaveoutthewhitewineandyouwillnotlosemuchflavor.Somepeoplemightwishtoreplacethewinewithsomethinglikechickenbrothorwhitegrapejuice,butthatisnotanecessity.Ifyouarethetraditionaltype,tryjustahalfacupofwhitewine,whichkeepsthevinointhemix,butsavesyouafewcalories.Generally,youllwanttoavoidalcoholduringfatlossprograms,butitcancertainlybeenjoyedoccasionallyinmoderation.Typically,FraDiavoloisservedwithlinguini,butitgoeswithjustaboutanytypeofpasta.Iusedpenne,andIchoseawholegrainpenne,whichisaslightimprovementinnutritionalvalueoverwhitepasta.Rememberthatalltypesofpastaarecaloriedense,soyouhavetowatchthecalories.FraDiavoloissupposedtobeapastadish,butIfoundthatyoucouldturnthisintoalowcarbrecipebyleavingoutthepastaandincreasingtheseafood(tryshrimpandwww.HolyGrailBodyTransformation.com 59Copyright 2010 Fitness Renaissance, LLC. WARNING: This ebook is protected by Federal copyright law. It is illegal to re-sell, auction, share, or give away this ebook.Violators will be prosecuted to the fullest extent of the law!
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TomVenuto MuslceFeeding,FatBurn