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Book Description

100 muscle-building, fat-burning recipes, with meal plans to sculpt your warrior body

Ever wonder how professional MMA fighters in the UFC prepare their bodies for fights? The real training often starts in the kitchen, where the right meals at the right times can give fighters everything they need to be ready for their next match.

Fighters fuel their bodies with precise nutrients delivered at specific times to achieve their functional physiques--and now you can too. The Fighter's Kitchen provides expert guidance on what and when to eat, and it helps you understand how our bodies use what we eat to burn fat and build lean, strong muscle. Through phased weekly meal plans, expert insight on how and when to take full advantage of your body's muscle-building capabilities, and 100 delicious recipes, you'll find yourself looking ring ready even if you have no plans to step into one.

Table of Contents

  1. Cover
  2. Title page
  3. Contents
  4. How to use this eBook
  5. Introduction
  6. THE SCIENCE OF NUTRITION
    1. Nutrition Basics
    2. Nutrition Essentials
    3. Nutrition Routines
    4. Maintenance Meal Plan
    5. Strength Meal Plan
    6. Muscular Endurance Meal Plan
    7. Power & Explosion Meal Plan
  7. BREAKFASTS
    1. Italian Omelet
    2. Lean ’n’ Mean Turkey & Spinach Omelet
    3. Aussie Garden & Herb Scrambled Omelet
    4. Spicy Chorizo Scramble
    5. Omega-3 Steel-Cut Oats
    6. Homemade Cherry & Almond Granola
    7. Pumpkin & Chia Overnight Oats
    8. Layered Yogurt Parfait
    9. Mike’s Dirty Waffles
    10. Avocado Toast
    11. NY Bagel “All the Way”
    12. The Egg’s Nest
    13. Sweet Potato Hotcakes
    14. Protein Pancake
    15. Knockout Keto Egg Cups
    16. Keto Egg & Avocado Boats
    17. Perfectly Poached Egg
    18. La Española
    19. The Spartan
    20. Avocado & Sweet Potato Hash
    21. Southwest Steak & Corn Burrito
    22. Eggs Benedict
    23. The New Yorker
    24. The Kevo
  8. ENTRÉES
    1. Roasted Chicken
    2. Slow-Cooked Shredded Chicken
    3. Buddha Bowl
    4. Champ Camp Beef Burger
    5. Guinness-Braised Short Rib Stew
    6. Bison Bolognese
    7. Bison Sloppy Joes
    8. Broiled Lamb
    9. Curry & Cayenne Coconut Shrimp
    10. Miso-Glazed Cod
    11. Oven-Roasted Flounder
    12. Argentinean-Style Flank Steak
    13. Mushroom & Onion–Slathered Skirt Steak
    14. Perfectly Broiled Salmon
    15. Balsamic-Glazed Fig & Arugula Pizza
    16. Grilled Chicken Gyro
    17. Mediterranean-Style Chicken
    18. Crispy Red Snapper
    19. Sesame-Crusted Tuna Steak
    20. Panko-Crusted Baked Cod
    21. Italian Turkey Meatballs
    22. Spicy Turkey Chili
    23. BBQ Ground Turkey
    24. Teriyaki Tofu Stir-Fry
    25. Low-Carb Spaghetti Squash
    26. Morning Glory Pizza
  9. SALADS & SIDES
    1. Garlic & Rosemary Roasted Potatoes
    2. Mashed Sweet Potatoes
    3. Garlicky Butternut Squash
    4. Grilled Balsamic Asparagus
    5. Ancient Grains Salad
    6. Habanero Coleslaw
    7. Spicy Zoodles
    8. Balsamic-Glazed Brussels Sprouts
    9. Yucca Fries
    10. Turmeric-Dusted Cauliflower
    11. Charred Broccoli
    12. Broccolini & Pine Nuts
    13. Cauliflower Mash
    14. Smashed Peas & Feta
    15. CA Turkey Cobb Salad
    16. Greek Salad
    17. Grandpa’s Tomato & Cucumber Salad
    18. Summertime Kale Salad
    19. Broccoli & Chickpea Salad
    20. Homemade Hummus
  10. SANDWICHES & SNACKS
    1. Open-Faced Tuna Melt
    2. Avocado Twist Tuna Salad
    3. Tobin’s Seared Tuna Wraps
    4. California Fish Tacos
    5. Chili-Dusted Popcorn
    6. Baked Stuffed Peppers
    7. Heirloom Tomato & Avocado Flatbread
    8. Turkey Burger
    9. Bison Sliders
    10. Sardine Crostini
    11. Perfect Penne
    12. Dark Chocolate & Cherry Bars
    13. Nutty Banana & Oat Bars
    14. Oatmeal & Pumpkin Seed Bars
    15. Peanut Butter & Apple Crisp
    16. Rice Cake Madness
  11. SMOOTHIES, SHAKES & DESSERTS
    1. Big Pink Smoothie
    2. Island Fruit Smoothie
    3. Spicy Carrot Juice
    4. Green Detox Juice
    5. Beet Down Shake
    6. The Heavyweight
    7. The Counselor
    8. Matcha Cooler
    9. Black & Blue Shake
    10. Mean Green Jalapeño Smoothie
    11. Greene Machine Smoothie
    12. Frozen Greek Yogurt
    13. Chia Protein Pudding
    14. Rice Pudding
  12. About the Author
  13. Acknowledgments
  14. Copyright
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