Jen Hendershott's Turkey Meatloaf

Cooking Instructions:

• 1 teaspoon Chicken instant bouillon

• 1/2 cup salsa (max 1 carb per spoonful)

• 1.5 lbs. lean ground turkey breast

• 3/4 cup oats

• 1/2 cup onion, chopped

• 2 teaspoons basil

• 1/2 teaspoons garlic powder   

• 1/4 teaspoon pepper (or lemon pepper for an extra zing)

• 2 egg whites

• Preheat oven to 350 degrees

• Mix ingredients together and pack into 8X4" loaf pan

• Cook for one hour

• Let stand for 10 minutes

• Serve with salsa (3 tablespoons per slice) or Tiger Sauce (1 tablespoon per slice) for an extra kick .   

• Each slice will be about 1.5 inches thick

• Makes 6 servings

• One serving has 128 calories
• Fat: 1.5 grams or 11% by calories
• Carbs: 6.75 grams or 21% by calories
• Protein: 21.75 grams or 68% by calories

Fiberilla Burritos

Preparation Instructions:

• 4 oz. ground turkey breast

• 1 Don Pancho low fat/low carb wrap (Safeway)

• Chili seasoning

• 2 tablespoons fat free sour cream

• 1/4 cup shredded fat free cheddar

• 2 tablespoons Heinz low carb ketchup or salsa

• 2 tablespoons green taco sauce

Note: Ingredients listed to the left are per serving but you will need at least 1 pound of turkey breast to make it worth your while.

• Cook ground turkey in non-stick pan with 1/4 packet of chili seasoning per pound of meat. Stir and chop constantly as cooking dry meat with no oil will burn if not attended continuously.

• Spread sour cream in a swath down the middle of the tortilla wrap.

• Put 4 oz. cooked turkey along same swath.

• Combine the rest of the ingredients, close wrap and chow! For using leftovers reheat in microwave.

• Each wrap has 298 calories
• Fat: 6 grams or 18% by calories
• Carbs: 24 grams or 17% by calories after net is calculated with a whopping 11 grams fiber factored in! 
• Protein: 48 grams or 64% by calories

PJoe's Special

Cooking Instructions:

• 1 pint of Egg Beaters (or Safeway brand)

• 1/2 cup shredded low fat parmesan

• 3 Morningstar breakfast patties or other Smart Ground product (see cooking instructions to the right for product variety links)

• 4 cups spinach (or bag of microwavable) 

• 1 tablespoon lemon pepper

• Spray wok with cooking spray

• Pour egg product into wok. and set burner to medium

• Microwave spinach for 2 minutes on high 

• Chop spinach and mix with egg product

• Microwave Morningstar patties for 1 minute on high or use Smart Ground crumbles (PCC, Whole foods, Metropolitan Mkt., etc.) instead. You can also use any of the other Hard Bod approved Smart Menu products for additional varieties to this recipe. 

• Chop patties and mix in wok.

• Mix in lemon pepper

• Add parmesan, wait until it starts to melt and serve

• Makes 3 servings

• One serving has 295 calories
• Fat: 14 grams or 42% by calories (or use less parmesan for low fat version)
• Carbs: 8 grams or 11% by calories
• Protein: 35 grams or 47% by calories

Blackjack's Chicken Fajitas

Preparation Instructions:

• 1 lb. organic chicken strips 

• 1 red and 1 green bell pepper

• 1/2 cup sliced red onion

• 1 packet of fajita seasoning mix 

• 1/4 cup Kraft Fat Free Italian dressing

• Slice the bell peppers and sauté them with the chopped onion in the Italian dressing until cooked (onion will start to turn translucent.).

• Set veggies aside and cook meat thoroughly with the fajita seasoning mix (following instructions on the mix packet).

• Add the veggies back in and cook together for 3 minutes.

• Serves 4

• Each serving has 168 calories
• Fat: 3 grams or 16% by calories
• Carbs: 9.5 grams or 23% by calories
• Protein: 26 grams or 61% by calories

Harley's Shredded Veggie Bonanza

Preparation Instructions:

• 3 handfuls of baby carrots or 2 large carrots

• 5 celery stalks (about one bunch)

• 1 cucumber

• 1 head of broccoli 

• 1/2 head of lettuce or equivalent spinach

• one 12.5 oz. can of turkey, tuna or organic chicken

• 1/2 bottle of Follow Your Heart brand low fat dressing (found at PCC or Whole Foods)

• Slice everything up in your food processor in the order listed to the left so when you dump it in the bowl it comes out layered properly. 

• Use any other veggies you can think of in place of or in addition to those listed!

• Dump it all in a big ol' Tupperware bowl with the meat on top and pour dressing.

• Serves 4 or just you for a whole day!

• Each serving has 227 calories
• Fat: 4 grams or 18% by calories
• Carbs: 21 grams or 24% (net) by calories
• Protein: 28 grams or 57% by calories

Note: Fiber is 10 grams per serving with this simple meal and the vitamin level can't be beat! If you can make this option a habit the fat will literally FLY off you!

Wilster's Mock Smashed Potatoes

Preparation Instructions:

• 1 medium head of cauliflower

• 2 tablespoons fat free cream cheese

• 1/2 tablespoon minced Garlic 

• 1/8 tablespoon salt 

• 1/8 tablespoon pepper 

• Cut the cauliflower into small pieces and boil it for 7 minutes. Drain well and dump (while still warm) into food processor or blender.

• Add other ingredients and puree until almost smooth.

• 2 big servings! 

• Each serving has 44 calories
• Fat: 0 grams 
• Carbs: 4.5 grams or 24% (net) by calories
• Protein: 4 grams or 57% by calories

Sony Mac's Turkey Stew

Preparation Instructions:

• 2 lbs. ground turkey breast

• 1/2 red onion

• 3 handfuls baby carrots (or 4 large carrots) 

• 1 bunch of celery 

• Shelled soybeans

• 1 tablespoon garlic powder 

• 1 tablespoon spice of choice

• 1 tablespoon basil 

• 1 tablespoon lemon pepper 

• 1 cube chicken bullion dissolved in 4 cups of water (or 8 cups if prepared on stovetop).

• 6 oz. can of tomato paste

• Chop the carrots and celery (a food processor is fastest).

• Dump everything in a crock pot or stove top pot.

• Cook for 2 hours on high if using a crock pot or 1 hour on medium if stove top. Be sure to check that meat is cooked thoroughly. 

• Makes 10 big servings! 

• Each serving has 173 calories
• Fat: 3 grams or 15% by calories
• Carbs: 9 grams or 21% by calories
• Protein: 28 grams or 64% by calories

Julio's Taco Salad

Preparation Instructions:

• 1 lb. ground turkey breast

• 3 oz. Kraft fat free shredded cheddar

• 1/4 packet taco seasoning  

• 4 tablespoons fat free sour cream 

• 7 tablespoons unsweetened ketchup

• 4 cups shredded lettuce 

• 1/4 cup chicken broth

• Cook the ground turkey breast in a pan with the chicken broth (instead of oil)

• Mix in the taco seasoning

• Dump it out of the pan onto the shredded lettuce

• Put sour cream and cheese on top 

• Makes 4 servings

• Each serving has 183 calories
• Fat: 1 gram or 4% by calories
• Carbs: 7 grams or 15% by calories
• Protein: 37 grams or 82% by calories

Broiled Broccoli

Preparation Instructions:

• 10 oz. frozen organic broccoli

• Mediterranean Sea Salt

• Put frozen broccoli on cookie sheet

• Spray quickly with cooking spray, and salt to taste

• Broil for 15-20 minutes (depending on your oven)

• Eat warm. 

Doesn't matter because it is a negative fat food! Eat as much as you want!

Spicy Peanut Bake

Preparation Instructions:

• 5 Tilapia filets (Costco) or 5 chicken breasts (or any other moist white meat)

• "A Taste of Thai" Spicy Peanut Bake packet.

• Cooking spray  

• Baby spinach leaves 

• "The Silver Palate" Raspberry Vinegar

• Put meat in a non-stick baking tray.

• Spray meat lightly with cooking spray and sprinkle 1 packet Spicy Peanut Bake over meat.

• Bake at 350 for 20-25 minutes (30-40 for frozen meat).

• Spread out baby spinach leaves 2-3 deep on plate and pour 2 oz. raspberry vinegar over them.

• Place baked meat on top of spinach leaves and chow down!

• Makes 2 servings

• Each serving has 406 calories
• Fat: 7 grams or 16% by calories
• Carbs: 17 grams or 17% by calories
• Protein: 68 grams or 67% by calories

Chuck's Texas Meat Balls

Preparation Instructions:

• 1.5 lbs. ground GRASS FED beef

• 1 egg white

• 1 finely chopped onion

• 1/2 cup salsa

• 1 tblsp. garlic powder 

• 3 tblsp. "Spike" meat seasoning mix 

• Put all the ingredients in a bowl and mash by hand until thoroughly mixed.

• Roll into balls and put on cookie sheet. 

• bake at 350 for 1 hour.

• Pat meat balls on paper towel to clean and enjoy! 

• May also be eaten with salsa or unsweented ketchup (PCC).

• Makes 5 servings

Tip: use the Black Bean Salsa listed on the nutrition page for dipping and add zero net calories!

• Each serving has 348 calories
• Fat: 17 grams or 43% by calories
• Carbs: 11 grams or 13% by calories
• Protein: 38 grams or 44% by calories

PJ's Easy Protein Shake

Preparation Instructions:

• 2 scoops MRM brand whey powder make sure it is the 100% natural variety that is sweetened with Stevia!

• 1 Quart Organic vanilla soymilk (Costco)

• Put all the ingredients in a cup and blend thoroughly with an electric blender

• Chug it down and it revisit your chocolate milk days as a kid! 

• Mix it with water instead of Soymilk to get even better macronutrient ratios, but only if you like it!

• Each serving has 556 calories
• Fat: 16 grams or 26% by calories
• Carbs: 39 grams or 28% by calories
• Protein: 64 grams or 46% by calories

Remember that this is a whole quart so spread it out over a few hours and drink it slowly for best absorption. 

Trilster's Blender Bisque

Preparation Instructions:

• 2 fillets cooked Tilapia fish

• 1 cup Chicken broth

• 1 cup nonfat milk  

• 1/4 purple onion

• 4 tblsp. shredded parmesan

• 1 tsp. garlic powder

• 1 tsp. lemon pepper

• blend all the ingredients thoroughly with an electric blender.

• add a dash of Tabasco for an extra zing. 

• heat in microwave or stove top

• makes 4 servings

• Each serving has 100 calories
• Fat: 1.75 grams or 16% by calories
• Carbs: 4.25 grams or 17% by calories
• Protein: 17 grams or 67% by calories

Crock Pot Delight

Preparation Instructions:

• 1 GRASS FED sirloin roast (2 lbs.)

• 1 quart organic chicken broth

• 1 tblsp. garlic powder

• 1 tblsp. italian spices

• 10 oz. broccoli florets 

• 8 oz. baby carrots

• 1 chopped purple onion

• pour in broth and add garlic and Italian seasonings

• add roast 

• place carrots, broccoli and onion around the roast

• bake for 10 minutes or until chips start to turn brown

• makes 4 servings

• Great to drink as a nutritious soup as well! 

• Each serving has 374 calories
• Fat: 10 grams or 30% by calories
• Carbs: 16 grams or 21% by calories
• Protein: 37 grams or 49% by calories

"Norman on the Foreman" Wrap

Preparation Instructions:

• 1 Don Pancho 36 g wrap (Safeway)

• 2 tbsp. Arriba Salsa (Fred Meyer)

• 2 tbsp. Desert Pepper Black Bean Dip (Safeway)

• 1 Rice Slice tofu "cheese" (PCC)

• 2 tbsp. fat free Quark (PCC)

• 3 oz. organic free range, grass fed ground beef (PJ)

• cook ground beef on a Foreman grill

• spread bean dip on inside of wrap

• place ground beef, salsa, and Rice Slice on wrap 

• Microwave for 14 seconds

• add Quark, roll shut and enjoy!

• makes 1 serving

• Each serving has 277 (net) calories
• Fat: 9 grams or 29% by calories
• Carbs: 8 (net) grams or 12% by calories
• Protein: 41 grams or 59% by calories

Fat Furnace Frittata

Preparation Instructions:

• 2 lbs. lean ground beef ORGANIC GRASS FED ONLY! (www.thunderinghooves.net year around or through PJ in June).

• 1 package frozen organic broccoli (PCC)

• 1 package frozen organic chopped spinach (PCC)

• 1 pint organic egg whites (PCC)

• 2 tbsp. Spicy (or regular) Mrs. Dash

• 1 tbsp. cinnamon

• In a HUGE frying pan or 2 regular pans, spray cooking spray and preheat until hot.

• dump in beef and stir until pink

• dump in broccoli and spinach and stir with beef until thawed. 

• add spices and egg whites

• stir until beef and egg whites are fully cooked 

• makes 5 servings. 

There are many days that PJ eats only this, water and protein shakes. On those days, the fat FLIES off him! If you want to lose fat fast and gain muscle at the same time, this is the best way to do it!

• Each serving has 637 calories
• Fat: 30 grams or 51% by calories
• Carbs: 30 grams or 3% (net) by calories
• Protein: 62 grams or 46% by calories

Yes, this seems high fat, but the high CLA fat content in the grass fed beef will melt the fat off your body!

Cottage Dessert

Preparation Instructions:

• 16 oz. cottage cheese

• 1/2 eye dropper full of liquid Stevia (SuperSupplements or PCC)

• 1 package frozen organic blueberries

• thaw the blueberries

• dump thawed blueberries in cottage cheese

• squirt Stevia in too

• mix thoroughly with spoon

• makes 3 servings. 

coming soon!