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 By: John Berardi
Not too long ago there was a television commercial promoting Kellogg's All Bran Bars. You might remember it. In the commercial, an office manager walks into a meeting room and those in the room are doubled over, laughing uncontrollably. All except one guy. He's conspicuously silent. And he's holding a Kellogg's All Bran Bar. When the office manager asks what's going on, he announces that Kellogg's All Bran bars are really good for you... and that they taste great too. Unexpectedly, the office manager bursts out laughing and a renewed chorus of laughter ensues. Why mention this story? Certainly not because I think the All Bran Bar needs more promotion. Rather, I mention it because the commercial sums up pretty well how most people view food. It either tastes good. Or it's good for you. And never the two shall meet. As a professional nutrition consultant for over 10 years now, I've worked with thousands of clients around the world. This client list includes everyone from Olympic athletes to cardiac patients, from people just looking to eat healthy to those looking to make huge changes to their bodies. And, to this day, when I first present the revolutionary concept that you can eat great tasting food that's also great for you, I feel a lot like the All Bran guy above. Laughter ensues. Related John Berardi Articles: The truth is that sometimes the old cliché is accurate. Sometimes "health food" is just plain awful. And it's this simple fact that drives some folks away from eating healthy altogether.
While I lament this fact, I have to admit, I feel most sorry for those poor folks who decide to lower their heads and keep at it. Those who keep eating miserable tasting food because they want to lose weight or accomplish some other health or physique type goal. And I feel sorry for them because they don't even know there's a better way. See, the whole "all healthy food tastes bad" thing is either a myth or just a lame excuse. Indeed, I can tell you with 100% certainty that there are many people who eat healthy meals every day - either to feel better, or look better, or get strong enough and fast enough to reach the edge of human performance - and they do it by eating delicious meals and great tasting food. Yes, every day, there are people out there eating healthy, easy-to-make meals that could be found in gourmet restaurants. Meals that could impress the most discerning foodie. Meals that could fool a first date, a reluctant spouse, or picky-eating kids. Meals that just plain taste good. Meals that, when planned and eaten consistently, can improve and even completely transform your body. And how do they do it? With Gourmet Nutrition.
  Click To Enlarge. Yes, Every Day, There Are People Out There Eating Healthy, Easy-To-Make Meals. Look, I've been there. I've eaten all that terrible food too. But at a certain point, it got tiresome. It got old. So instead of trying to overcome the protests of a thousand unsatisfied taste buds, I decided to do something about it. So I sat down with my good friends, Dr. John Williams, Jason Grenci, and Chef Michael Williams - all noted recipe maestros - and together we came up with a ton of physique-friendly recipes that BOTH taste great and are great for you. And in this article, I'm going to share with you 25 of them.
That's right, we've got breakfasts, lunches, dinners, shakes, bars, and even desserts. And all of them meet the same criterion - they're awesome tasting and they're physique friendly. When combined with an intelligent training program, they're guaranteed to help you build muscle and lose fat.
In this article, here's what we've got in store for you:
  Delicious Lunch & Dinner Recipes:
Low-Carb Desserts:
Super Shakes:
Protein Bars and Snacks:
So, without further ado, let's bring on the recipes!
Ingredients Cooking Instructions Preheat non-stick skillet to 200 F. On a cutting board mince the garlic and keep to the side. With a grater, shave the zucchini and keep to the side as well. Chop up the basil fine. In a blender, blend egg whites for about 5 seconds. Add Dijon mustard and blend again for 5 seconds. In the frying pan, remove chicken from the casing by slitting one end and squeezing the meat out from one end. Add the olive oil to cook. After 5 minutes, add the garlic and cook together with the meat. At any time, add the zucchini. Make sure to mix everything together, so that the different flavors come together. After mixing, add the eggs and sprinkle with basil and salt. Cover with a lid and cook until the frittata has no more liquid on top. Serves 2
Ingredients
Cooking Instructions Preheat skillet to 250 F. To begin, mince the garlic and place aside. In the pan place the olive oil, heating up the rosemary for 30 seconds. Add tomatoes, garlic, and basil. Cook altogether for approximately 3 minutes, just until the tomatoes are soft and all the flavors are infused together. Next, in a blender, add the eggs and tomato juice and blend on high for approximately 5 seconds. Then, add to the skillet and allow to cook with a lid on, until top is fully cooked. Add salt and pepper to taste and serve warm when finished. Serves 2
Ingredients
Cooking Instructions Preheat non-stick skillet to 300 F. On a cutting board, chop the onions, pepper, and the garlic into small sizes. Chop the parsley up fine. Grate the cheddar cheese. Place everything aside. Next. take the eggs and place them into a blender (this works the same if you do it with a whisk or a fork). To the eggs add the chipotle sauce. Blend together for about 5 seconds. When the skillet is hot, with the olive oil cook the onions and peppers. Cook until brown and moist. Once brown, add the garlic and cook for a remaining 60 seconds. Then, place in the eggs and cover. Lower the heat to 200 F and let cook covered for about 10 minutes or until all liquid is dried. When the eggs appear cooked all the way through, on one side of the omelet place all the cheese. Flip the other side over top and cook for a remaining few minutes, just to heat and melt the cheese. Once the cheese has been melted, removed carefully and serve warm. Serves 2
Ingredients
Cooking Instructions Preheat skillet to 300 F. Take the loaf of bread and cut a large slice, about the width of 2 slices. Set aside. In a blender, blend the cottage cheese and make it smooth in texture. Now, cottage cheese is relatively thick, so it will require you to stop the blender to feed more cheese through at a time. When finished, remove from the blender and in a separate mixing bowl, add protein powder and raisins to the cheese. Set aside. In a separate bowl, mix egg whites with 1 tsp of cinnamon and 2 tbsp of low fat skim milk. Set aside. Place the oats in a flat plate. Now, with the bread, slice a portion down the side, creating a pocket to be filled. Fill the bread with the cottage cheese mixture. Take the bread and dip into the egg mixture on both sides. Then, dip both sides into the oats. When ready, fry both sides until golden brown and the cottage cheese appears melted. This should take approximately 3 minutes each side. Serve with a slice of orange. Serves 1
Ingredients 
Cooking Instructions Bring 1 1/4 cups of water to a boil in a small pot on high heat. Remove from heat and steep a chai tea bag for 5 minutes. Remove bag and bring back to a boil. Add the oats. Reduce heat to medium-low and simmer until liquid is absorbed (approximately 7-10 minutes), stirring occasionally. Remove from heat and stir in flax seeds and honey. Combine 1/4 cup of milk with whey protein in a separate bowl. Mix with a fork until protein is dissolved. For a smoother consistency, pour protein mixture into a blender or food processor and blend until protein is dissolved. Pour protein mixture and blueberries over oatmeal and serve. Serves 2
Dry Ingredients
Mix dry ingredients together. Wet Ingredients
Mix wet ingredients through. Cooking Instructions Pour mixture into a personal sized pan and cook (covered) on medium for 4 minutes then flip, cook for another 4 and serve. Serves 1 or 2
Ingredients
Instructions Preheat grill to 350 F. When it has reached the appropriate temperature, grill the tuna for 6 minutes, turning once. At the same time, grill the asparagus, watching them closely not to burn. They need to be turned frequently to avoid this. When both are finished, transfer to a cutting board. For the tuna, slice evenly into thin slices. For the asparagus, cut into even chunks. In a small pot boil enough water to just cover the eggs. Boil the eggs for approximately 7 minutes. Once finished, pull from the stove and run under some cold water to cool down. When cool to the touch, peel away shell. Let sit. On two separate plates, divide the mixed greens. Take one egg for each plate and crumble with your hands. Divide the olive and distribute onto each plate as well. Distribute even portions of both tuna, and asparagus, onto the plates. Drizzle with olive oil and vinegar. Salt and pepper to taste. Serves 2
Ingredients
Dressing Take the yoghurt, mustard, garlic and anchovy paste and mix well in a small mixing bowl. Instructions On a pre-heated grill at 350 F, grill the chicken about 3 minutes per side. When finished transfer to a cutting board and slice evenly, widthwise. Keep off to the side. On the cutting board slice the cucumber into circular pieces. Together with the shredded romaine lettuce, place the chicken and cucumbers into the pita pocket. Take one tbsp of the dressing and place inside. If you so desire, you can transfer all the ingredients of the pita to a mixing bowl first, then the 1 one tbsp of dressing, and mix up. This way, when you transfer all the ingredients to the pita everything will be coated well. Serves 1
Ingredients For Chicken Preparation
Ingredients For Chickpea Puree
Instructions In a deep enough dish, place the chicken and the chicken stock, balsamic vinegar and garlic. Allow too marinate 10 minutes on each side, uncovered and out of the fridge. You can even poke the surface of the chicken to allow the marinade to seep through. Boil water in a small pot filled halfway, or enough to cover the chickpeas and place the chickpeas in with the chicken cube. Boil for about 5-7 minutes, simply to soften the peas. When ready, transfer the peas into a blender with the garlic and thyme and blend together, using a tbsp at a time of the boiled water to create a more watery consistency. The result should be a puree a little more fluid, not pasty. In a non-stick pan, appropriate for the oven, place the chicken breasts inside. Broil the chicken at 400 F for about 12-15 min, or until the chicken is tender with a fork. You can pull the chicken out and inspect the inside for any pink flesh remaining, and if there is none then the chicken is ready. For the last few minutes of cooking time, pull out the pan and add the marinade sauce to broil in the oven with the chicken, until it becomes thickened. When all finished, place a little bit of the puree on the plate, topped with the chicken and marinade. Sprinkle fresh parsley if desired. Serves 2
Ingredients 
Spices: 4 tbsp chili powder, 1 tsp cumin, 2 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won't quite be the same!) Instructions In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned and continue frying for another couple of minutes. Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil and then reduce heat to simmer. To make the cashew meal, process 1/2 cup cashews in a blender in short bursts, until a grainy meal is formed. Do not process for too long or you will have cashew butter. Stir-in the cashew meal, cover, and simmer for an additional 30 minutes. Serves an army!
Ingredients 
Instructions In a large bowl, combine all of the ingredients. Form two large patties with the mixture, and then cook them on a grill or in a large skillet on medium heat for 5-8 minutes on each side. Some good options for side dishes include the Mediterranean salad, grilled peppers and tomatoes, or mashed garlic cauliflower (all presented in Gourmet Nutrition). Serves 3
Ingredients 
Instructions Preheat oven to 300 degrees. Cut sausages in 1/2 lengthwise. Spray a pan with cooling spray and place sausages (inside down) on pan and cook on med-high heat, flipping regularly until both sides are done. While sausages are cooking, sautÃ?'© onions and garlic in a separate pan. When onion and garlic is browned, lower heat and add 1 cup of green peppers and 1 medium sized tomato. In a food processor or blender, blend up 3 cups of spinach until it's chopped finely. Once veggie sauté begins to get pasty, add spinach to the pan. Next, wash out the blender or food processor with a small amt of water (1/4 cup) and pour that water and the remaining spinach into the pan. As the water boils off and just a little water is left, add a pinch of sea salt, onion powder, and garlic powder. Also add 1tbsp of curry powder (mild) and 1 teaspoon of crushed red pepper. Once the water is boiled down completely, turn the heat off and add 3-4 tbsp of plain yogurt. Mix thoroughly with a wooden spoon so the yogurt and veggies completely mix together. Cut turkey sausage up into small pieces and add to saag, mixing thoroughly. Serves 2
Ingredients 
Ingredients For Marinade
Ingredients For Salsa
Instructions Preheat BBQ grill. Place turkey sausage onto grill and flip regularly until cooked through. While sausage is cooking, mix olive oil, vinegar, basil, parsley, salt, and pepper together. Next, brush both sides of the eggplant and zucchini with marinade and then place veggies onto a piece of aluminum foil. Place this onto the grill. While meat and veggies are grilling, mix 1 cup apricots, 1 cup red pepper, 1/2 cup green onions, juice from 1 lime, 1/2 tsp cinnamon, 1 tbsp parsley, and 1 tbsp ginger. Serve sausage with salsa on top and veggies on the side. Serves 2
Ingredients For Turkey Kebabs
Ingredients For Spicy Beans
Instructions For Turkey Kebabs Mix ingredients together in a big bowl, then form into 2" balls and put on a baking sheet. Sprinkle top of meatballs with black mustard seeds, then bake at 400-degrees for 15-20 minutes. Instructions for Spicy Beans Boil the beans in a big pot for 5 minutes, then drain and rinse in cold water. Spray a nonstick pan with cooking spray and add garlic and mustard seeds. Fry until seeds start popping, and then add the beans. Stir-fry for 10 minutes or so, remove from heat, then stir-in the olive oil and the rest of the spices. Serves 3
Ingredients
Instructions Stir-fry the garlic and ginger in a nonstick pan with cooking spray for a couple of minutes, add the veggies and continue stirring for a few more minutes, then add the chicken and broth. Bring to a boil, then stir-in a dash of tumeric (not too much), a teaspoon of ground celery seed, as much chili powder as you dare, a teaspoon of coriander, a dash of cumin, and salt to taste. Stir-in the peanut butter slowly, then serve it up. Serves 2
Ingredients
Instructions Combine the coconut, garlic, and butter in a bowl and microwave just until the butter has softened. Stir the mixture thoroughly, and then spread evenly onto the top side of the chicken breasts. Place the coconut-topped chicken on a baking sheet coated with olive oil cooking spray, and bake at 400 degrees for 20 minutes, broiling for the last 10 minutes. While the chicken is roasting, steam the broccoli in a large covered pot with 1 inch of boiling water in the bottom. Steam the broccoli in this manner for 8-10 minutes, then separate onto two plates, drizzling with olive oil, lemon juice, salt and pepper. Serve with the roasted chicken breasts. Serves 3
Ingredients 
Cooking Instructions Preheat oven to 350 degrees. In a blender, combine 250g cottage cheese and 1/2 cup low fat chocolate milk and blend until creamy and smooth. Remove from the blender and place into a mixing bowl. Next, add 4 scoops of protein powder and mix thoroughly. Finally, add in the 5 tbsp organic peanut butter, one scoop at a time, blending until smooth. In a small 4-inch ramekin, pour the mixture. Fill 1/2 of another deep oven pan with hot water and place the ramekin inside of the oven pan so that the water comes approximately 1/2 way up the outside of the ramekin containing the chocolate mixture. Place the whole thing into the oven and bake for 40-60 minutes. The dessert will be finished when it is slightly firm to the touch. When finished, pull from the oven and allow to cool for several hours. When cool to the touch, place in the fridge and cool over night. Serve cold or at room temperature. Serves: 4
Ingredients
Cooking Instructions Preheat oven to 350 degrees. On a baking sheet, spread 2/3 cup of hazelnuts and roast them in the oven for about 6 to 8 minutes. When finished, pull out of the oven and place onto a towel. Put 8 of the hazelnuts aside for later. Next, use the towel to rub the skin off all but the 8 hazelnuts you put aside. With an electric mixer, mix together 4 omega-3 eggs, 3/4 cup Splenda, and 1 tsp of espresso. Next, add 5 scoops of protein powder, one scoop at a time, mixing thoroughly. Finally, add the deskinned hazelnuts (leaving the 8 full hazelnuts aside), 2/3 cup of pecan meal, and 2/3 cup crushed walnuts and mix well. The mixture should become thick and dough like. With wet hands, form 8 small balls. Next, take one hazelnut and place into the center of the ball, re-rolling it to cover it up. Place these onto a baking sheet lined with parchment paper. Place the sheet into the oven for 10 minutes. When complete, pull from the oven and allow to cool. These can be eaten warm or cool from the fridge. *Keep stored in an air tight container in the fridge. Serves: 8
Ingredients 
Cooking Instructions Preheat oven to 375 degrees. In a mixing bowl add 3 tsp of Olivina, 1 cup Splenda, 1 omega 3 egg, and 1 1/2 tsp ground cinnamon and mix. Next, add 2/3 cup pecans, 2/3 cup peanuts, 2/3 cup crushed walnuts to the bowl. Finally, add 3 scoops of protein powder and mix well. On a baking sheet lined with parchment paper, scoop out 6 equal portions of the nut mixture, separating them about 2 inches apart from one another. Take a fork and gently press down on them, flattening the mixture into cookies. Place into the oven for 6 minutes, or until you see the Olivina bubbling from the cookies. When finished, pull from the oven and allow to cool on a wire rack, or on a plate. Serve warm or cool. Serves: 8
Ingredients 
Instructions Add green tea, protein, greens, yogurt, and oats to a blender and blend on high for 1 minute. Next, add berries to the blender and blend again for 1 minute. Makes 1 Super Shake
Ingredients
Instructions Combine everything in blender and process until smooth and creamy Makes 1 Super Shake
Ingredients 
Instructions Combine all ingredients except pecans in blender and process for one minute. Add pecans and blend until chopped. Makes 1 Super Shake.
Ingredients
Instructions Microwave the cream cheese just until it's soft enough to mix. Combine all dry ingredients in bowl, and then mix in the rest, until it becomes a big glob. Resist the temptation to add more water; just keep stirring and it will mix. Press into 8x8 brownie pan, sprayed with pam. Chill and cut into 5 pieces. Put each piece in plastic wrap and store in fridge or freezer.
Trail Mix Ingredients
Trail Mix Instructions Mix ingredients above Bar Ingredients
Bar Instructions Preheat oven to 350-degrees F. In a large bowl, stir together the egg whites, protein powder, and vanilla extract, until you have a thick caramel-like substance. For safety and convenience, we prefer to use the pre-packaged pasteurized egg whites. Slowly stir-in the trail mix, mixing thoroughly. Press the mixture into a 9X9-inch nonstick cooking pan coated with cooking spray, spreading evenly until the entire mixture is about 1-inch thick. Bake at 350-degrees F for 10 minutes, being sure not to overcook. Cut into bars of desired shape and store in the fridge in plastic wrap or aluminum foil. Makes 10 bars
Ingredients 
Instructions Preheat the oven to 350 degrees F. Mix the egg whites with the apple sauce and beat for a minute. Mix the protein, cinnamon, salt, oats and nut meal. Slowly stir the egg white/apple sauce mixture into the dry ingredients until totally incorporated and then stir the apple pieces in. Lightly coat a 9 by 9 baking pan with spray and transfer the mixture into the pan. Bake for 10-15 minutes until a toothpick inserted in the centre comes out clean. Cool, portion and store in the fridge or freezer individually wrapped. Makes 6 bars
If you're looking for more physique friendly recipes - check out Gourmet Nutrition - the Cookbook for People who Care about their Body. We've taken the healthiest ingredients and whipped them into nearly 300 pages of delicious culinary creations that you can serve with confidence to the most discerning foodie - or the most nitpicky nutritionist. We've included detailed cooking instructions, macronutrient profiles, and ideas for improvisation. And we've even photographed every recipe in beautiful color, to show you just how appetizing healthy food can be. Gourmet Nutrition is the cookbook that's as friendly to your body as it is to your taste buds, and it's equally at home on your kitchen counter and your coffee table. Pick it up, read it through, and try it out - we know you'll love it!
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