CONTENTS

How to use this eBook

THE SCIENCE OF NUTRITION

Nutrition Basics

Nutrition Essentials

Nutrition Routines

Maintenance Meal Plan

Strength Meal Plan

Muscular Endurance Meal Plan

Power & Explosion Meal Plan

BREAKFASTS

Italian Omelet

Lean ’n’ Mean Turkey & Spinach Omelet

Aussie Garden & Herb Scrambled Omelet

Spicy Chorizo Scramble

Omega-3 Steel-Cut Oats

Homemade Cherry & Almond Granola

Pumpkin & Chia Overnight Oats

Layered Yogurt Parfait

Mike’s Dirty Waffles

Avocado Toast

NY Bagel “All the Way”

The Egg’s Nest

Sweet Potato Hotcakes

Protein Pancake

Knockout Keto Egg Cups

Keto Egg & Avocado Boats

Perfectly Poached Egg

La Española

The Spartan

Avocado & Sweet Potato Hash

Southwest Steak & Corn Burrito

Eggs Benedict

The New Yorker

The Kevo

ENTRÉES

Roasted Chicken

Slow-Cooked Shredded Chicken

Buddha Bowl

Champ Camp Beef Burger

Guinness-Braised Short Rib Stew

Bison Bolognese

Bison Sloppy Joes

Broiled Lamb

Curry & Cayenne Coconut Shrimp

Miso-Glazed Cod

Oven-Roasted Flounder

Argentinean-Style Flank Steak

Mushroom & Onion–Slathered Skirt Steak

Perfectly Broiled Salmon

Balsamic-Glazed Fig & Arugula Pizza

Grilled Chicken Gyro

Mediterranean-Style Chicken

Crispy Red Snapper

Sesame-Crusted Tuna Steak

Panko-Crusted Baked Cod

Italian Turkey Meatballs

Spicy Turkey Chili

BBQ Ground Turkey

Teriyaki Tofu Stir-Fry

Low-Carb Spaghetti Squash

Morning Glory Pizza

SALADS & SIDES

Garlic & Rosemary Roasted Potatoes

Mashed Sweet Potatoes

Garlicky Butternut Squash

Grilled Balsamic Asparagus

Ancient Grains Salad

Habanero Coleslaw

Spicy Zoodles

Balsamic-Glazed Brussels Sprouts

Yucca Fries

Turmeric-Dusted Cauliflower

Charred Broccoli

Broccolini & Pine Nuts

Cauliflower Mash

Smashed Peas & Feta

CA Turkey Cobb Salad

Greek Salad

Grandpa’s Tomato & Cucumber Salad

Summertime Kale Salad

Broccoli & Chickpea Salad

Homemade Hummus

SANDWICHES & SNACKS

Open-Faced Tuna Melt

Avocado Twist Tuna Salad

Tobin’s Seared Tuna Wraps

California Fish Tacos

Chili-Dusted Popcorn

Baked Stuffed Peppers

Heirloom Tomato & Avocado Flatbread

Turkey Burger

Bison Sliders

Sardine Crostini

Perfect Penne

Dark Chocolate & Cherry Bars

Nutty Banana & Oat Bars

Oatmeal & Pumpkin Seed Bars

Peanut Butter & Apple Crisp

Rice Cake Madness

SMOOTHIES, SHAKES & DESSERTS

Big Pink Smoothie

Island Fruit Smoothie

Spicy Carrot Juice

Green Detox Juice

Beet Down Shake

The Heavyweight

The Counselor

Matcha Cooler

Black & Blue Shake

Mean Green Jalapeño Smoothie

Greene Machine Smoothie

Frozen Greek Yogurt

Chia Protein Pudding

Rice Pudding

ABOUT THE AUTHOR / ACKNOWLEDGMENTS