Breakfast

Scrambled Eggs + Greens

Stir-fry the chopped turkey, onions, spinach and mushrooms in a skillet coated with cooking spray on medium high heat for 3 minutes (the spinach should be dark green).

Add the eggs and cheese to the skillet while stirring for an additional 2 minutes until the eggs are cooked. Have the berries on the side!.

Olive oil cooking spray
4 oz smoked turkey
1/2 onion, chopped
1 handful of spinach
1/2 cup mushrooms sliced
3 eggs
1 slice of cheese
1 cup of berries

Blueberry Overnight Oats

The night before, mix steel-cut oats, salt and water in a pan and boil it. Turn the heat off and cover the pan for the night.

Boil again in the morning after add the oat bran, flax seeds and cinnamon. Stir thoroughly, take it off the stove and add the blueberries and the protein powder when its cool enough (you can add Splenda or stevia to make it sweeter)

1/2 cup of steel-cut oats
1/8 tsp salt
2 1/2 cups water
1/3 cups oat bran
1 tbsp of flax seeds
1/2 tsp cinnamon
1/2 cup blueberries
1 scoop vanilla protein
Splenda or Stevia (optional)

Reese’s Oatmeal

Combine oats and milk in a large bowl, Microwave for 1 minute stir it and then microwave for another minute.

Stir in the banana, peanut butter, flax and Splenda or stevia (optional) Once the oatmeal is warm but not hot, add the protein powder and mix completely

1/2 cup of rolled oats
1/2 cup milk
1 scoop chocolate protein
1 tbsp natural peanut butter
Splenda or stevia (optional)
1 tbsp of flax meal
1 banana, mashed

Lunch/Dinner

Pecan-Crusted Seared Salmon

Combine olive oil, pecan meal, salt and pepper on a plate, presses both sides of the salmon into the mixture. Heat a pan on medium-high heat and cook each side for 4 minutes. (5 minutes total if you have a grill)

While the salmon is cooking, steam the spinach in a pot with a lid with about an inch of boiling water in it. Drain and mix with either butter or coconut oil. Reheat steamed quinoa, put the salmon and spinach on top

8 oz salmon fillet (no skin)
1 tsp olive oil
2 tbsp pecan meal
Salt and pepper
2 big handfuls raw spinach
1 tsp coconut oil or butter
Steamed quinoa grain 1/2 cup dry

Tuna Burger

Combine all ingredients, excluding muffins in a bowl. Form mixture into 2 large patties.

Fry the tuna burgers in a pan or put them on a grill for 5 minutes. Place on English muffins.

3 cans chunk light tuna in water, (14 oz drained)
1/2 cup flax meal
4 scallions (green onion), minced
2 omega-3 eggs, beaten
1 tsp soy sauce
Dash of garlic powder
Salt and pepper
2 tsp olive oil
2 sprouted grain English muffins

Fajita Chicken & Rice

In a large bowl, combine cooked rice, paprika, cumin and salsa. Stir until mixed and then reheat.

Spray a large pan with cooking spray, stir-fry the roasted chicken strips, onion and bell pepper on high heat for 2 minutes. Add salt and pepper.

Separate the rice onto 2 plates, top with the chicken and veggies and then drizzle lime juice on it. Top with guacamole

2 cups brown rice
1 tsp paprika
1/8 tsp cumin
1/2 cup salsa
1 lb roasted chicken breast
1 small onion, sliced
1 bell pepper, sliced
Salt and pepper
2 tbsp lime juice
4 tbsp guacamole

Quinoa Chicken

Cut the already made chicken breast into 1 inch cubes, heat it together with the spinach and olive oil in a pan. Cook till warm and spinach shrinks

Reheat the quinoa and top it with the chicken and spinach. Add lemon juice and the dash of salt

8 oz roasted chicken breast
1 handful of spinach
Steamed quinoa grain 1/2 cup dry
2 tbsp lemon juice
Dash of salt
1 tbsp extra virgin oil

Chicken with Chick Peas

In a large pan, heat the garlic in the olive oil over medium-heat for a few seconds, then add the chicken and chopped onion. Stir-fry for 2 minutes until onion starts to brown.

Add the remaining ingredients. Continue cooking and stirring for about 3 minutes, until the meal has a thick consistency

2 cloves garlic, chopped
2 tsp olive oil
8 oz roasted chicken breast, chopped
1/2 onion, chopped
1 cup of canned chick peas drained
1 large tomato, chopped
1/4 tsp cumin
1/4 tsp salt
2 cardamom pods

Sides/Snacks

Mediterranean Salad

Cut the cucumber and tomatoes into small cubes, toss it with olive oil and salt. Eat it cold.

1 large cucumber
1 large red tomato
Dash of salt
1 tbsp olive oil

Fruit Salad

Add all the ingredients below in a large bowl and mix them. Splenda or stevia can be added if you need it to be sweeter

1 pint of strawberries sliced
3 medium bananas, sliced
2 large kiwi fruits, peeled and sliced
1 tbsp of lemon juice

Peanut Butter Fudge Bars

Mix everything together in a large bowl and stir. Initially it might seem like there’s not enough water, keep stirring it will eventually become sticky dough.

If needed add 1 tbsp of water at a time. Divide this mixture into 4 portions and put each on in separate pieces of plastic wrap, shape each one into a bar within the wrap. Refrigerate the bars, you can eat them cold or even frozen. I recommend eating one of these bars with vegetables of your choosing

4 scoops chocolate flavored protein
2/3 cup flax meal
4 tbsp chunky natural peanut butter
1/4 cup water
Splenda or Stevia to taste

Guacamole

Combine all the ingredients below in a large bowl and mix. For good texture leave some chunks of avocado.

3 medium avocados
1 medium tomato, chopped
1 tsp lemon juice
1/4 tsp salt

Based on current research studies, there are 3 ways of triggering muscle growth; mechanical tension, metabolic stress and muscle damage.

Mechanical Tension
Our muscles experience tension in two ways, actively by contraction, or passively through stretching. When you lift weights your muscles are placed under both active and passive tension. In order to create enough tension to force your muscles to adapt and grow. You must select exercises that allow you to move through a decent range of motion, spend enough time under tension, and lift moderate weight to heavy weight until you are close to or reach failure (think 1-12 reps).
Examples:
- Deadlift 80% of your 1 rep max for 4 sets of 4 reps
- Pull Ups until failure rest 15 seconds and do 2 more
- Bench Press your 12 rep max with a 3 second pause for 3 sets of 6 reps

Metabolic Stress
Metabolic stress is caused a combination of the muscle burn and pump that most gym goers are very familiar with. The burn is caused by lactate build up while the pump is caused by blood being trapped in your muscles which results in your cells swelling. In the gym the main difference between the two is that it generally takes multiple sets to get a good pump while for a good burn one long set of high reps will do the trick. You can create metabolic stress by doing high repetition sets quickly with short rests in between, using supersets, dropsets or burnouts and many other techniques.
Examples:
- Single Leg Glute Bridge for 4 sets of 25 reps
- Lateral Band Walk for 3 sets of 30 seconds
- Hip Thrust your 10 rep max 10 times, drop 20% of the weight and go for 10 reps repeat for 2-3 more sets

Muscle Damage
Muscle damage is the most overrated and least important of the three mechanisms. Most people believe that being constantly sore is a requirement for growth not only is this not true but it can work against your progress. Being too sore can prevent you from being able to handle as much volume. it has also been shown to inhibit muscle activation. Muscle damage is generally caused by doing a new exercise, increasing the range of motion of an exercise or deliberately slowing the tempo down on each rep of an exercise. Delayed Onset Muscle Soreness (DOMS) is a strong indicator of muscle damage.
Examples:
- Deficit Reverse Lunge
- Perform a new exercise
- Eccentric Weighted Chin Ups

In closing, these three mechanisms work hand in hand. Although it is impossible to single one out, you can emphasize each one by choosing certain exercises, or manipulating the weight and tempo you’re using. Big compound movements that allow you to use heavy loads are great for creating mechanical tension. Exercises that require constant tension or high tension from your muscles in a contracted position are the best for metabolic stress. Movements that stretch your muscles under load are best used with the goal of muscle damage in mind.