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Blueprint Your Meal Plan: Fuel Your Fire

What you get out of your body in the bedroom begins with what you put into it in the kitchen.

It's hard to be a rock star in the bedroom when you're eating like, well…a rock star. With the ability to increase blood flow, stoke sex drive, and boost stamina, your diet is one of your greatest tools for improving sexual function. Incorporate these strategically crafted meals into your diet and give your lady a late-night performance that will leave her begging for an encore.

Breakfast

1
Ham, Egg, and Pineapple Pocket

Ingredients
Make It
  1. Scramble eggs in a nonstick skillet.
  2. Sauté pineapple and ham until ham is lightly browned and edges of pineapple begin to caramelize.
  3. Place all ingredients on wrap. Fold and serve.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 394
Total Fat 11g
Total Carbs 43g
Protein 33g
Fiber 5g

Ham, Egg, and Pineapple Pocket PDF (13.3 KB)

2
Almond-Cranberry Oatmeal

Ingredients
Make It
  1. Cook oatmeal according to package instructions.
  2. Stir in almonds, protein, flaxseed, cranberries, and milk.

Prep Time: 5 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 740
Total Fat 23g
Total Carbs 97g
Protein 42g
Fiber 16g

Almond-Cranberry Oatmeal PDF (13 KB)

3
Whole-Wheat Banana Pancakes

Ingredients
Make It
  1. Place a nonstick skillet over medium heat.
  2. Mix flour, protein, baking powder, and salt in a bowl. Beat egg, milk, honey, and oil in a separate bowl.
  3. Mix flour mixture into egg mixture.
  4. Pour into pan, dropping in banana and strawberry slices before mixture sets.
  5. Flip when bubbles begin to form. Cook another 2 minutes.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 616
Total Fat 18g
Total Carbs 83g
Protein 38g
Fiber 13g

Whole-Wheat Banana Pancakes PDF (13.9 KB)

Lunch

1
Watermelon-Pumpkin Seed Salad

Ingredients
Make It
  1. Put spinach, watermelon, pumpkin seeds, and feta in a bowl. Toss with olive oil. Add salt and pepper to taste.

Prep Time: 6 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 458
Total Fat 38g
Total Carbs 19g
Protein 18g
Fiber 5.7g

Watermelon-Pumpkin Seed Salad PDF (13 KB)

2
Seared Sesame Tuna

Ingredients
Make It
  1. Cook rice according to package instructions.
  2. Roll tuna in sesame seeds until all sides are coated.
  3. Heat oil in a nonstick skillet over high heat. Cook tuna for 1 minute each side.
  4. Slice tuna and serve over rice, spinach, and orange.

Prep Time: 9 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 555
Total Fat 21g
Total Carbs 57g
Protein 36g
Fiber 6g

Seared Sesame Tuna PDF (13.5 KB)

3
Grilled Chicken with Avocado

Ingredients
  • 1 cup Brown Rice
  • 1 tsp Seasoning (Ground Black Pepper, Salt, Oregano)
  • 1 Chicken Breast, skinless and boneless
  • 1 tsp Olive Oil
  • 1/4 Avocado, diced
  • 1/8 Mango, peeled and diced
  • 1/2 tbsp chopped Cilantro
  • 1/2 tbsp diced Red Onion
  • 1 Jalapeno Pepper, seeded and diced
  • 1/4 Lime
Make It
  1. Cook rice according to package instructions.
  2. Rub seasoning onto both sides of chicken.
  3. Heat oil over medium heat, add chicken, and cook 4 minutes each side.
  4. Toss avocado, mango, cilantro, onion, and jalapeño in a small bowl and serve over chicken with a side of rice. Squeeze lime over chicken to taste.

Prep Time: 16 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 512
Total Fat 17g
Total Carbs 58g
Protein 33g
Fiber 4g

Grilled Chicken with Avocado PDF (13.9 KB)

Snacks

1
Prosciutto Asparagus Spears

Ingredients
  • 3 Asparagus Spears
  • 3 slices Prosciutto
  • Lemon Juice to taste
  • Pinch Black Pepper
Make It
  • Cook asparagus spears in pot of boiling water for 1 minute.
  • Dry with a paper towel and wrap a piece of prosciutto around each spear.
  • Drizzle with lemon juice, sprinkle black pepper, and serve.

Prep Time: 7 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 85
Total Fat 5g
Total Carbs 2g
Protein 10g
Fiber 1g

Prosciutto Asparagus Spears PDF (12.9 KB)

2
Peanut Butter Celery Sticks

Ingredients
Make It
  1. Spread peanut butter down middle of celery sticks.

Prep Time: 1 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 214
Total Fat 16g
Total Carbs 11g
Protein 9g
Fiber 5g

3
Protein-Packed Chocolate Strawberries

Ingredients
Make It
  1. Put chocolate in a microwave-safe bowl and microwave at 50% power until chocolate is almost fully melted. (Stop and stir every 30 seconds.)
  2. Remove bowl, fold in protein, and stir.
  3. Use a spoon to drizzle chocolate mixture over strawberries.

Prep Time: 3 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 777
Total Fat 41g
Total Carbs 79g
Protein 26g
Fiber 11g

Protein-Packed Chocolate Strawberries PDF (13.3 KB)

Dinner

1
Baked Salmon With Almonds

Ingredients
Make It
  1. Using a fork, mix egg, cilantro, lemon juice, and cayenne in a bowl.
  2. Dip salmon in egg mixture, coating whole fillet.
  3. Place salmon on a baking sheet, top with almonds, and bake at 450° for 10 minutes or until fish flakes easily with a fork.
  4. Cook rice according to package instructions.
  5. Serve salmon over rice.

Prep Time: 15 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 927
Total Fat 38g
Total Carbs 50g
Protein 92g
Fiber 3g

Baked Salmon with Almonds PDF (13.6 KB)

2
Chicken Medallions with Pineapple and Broccoli

Ingredients
Make It
  1. Cook brown rice according to package instructions.
  2. Steam broccoli.
  3. Season chicken with oregano, salt, and pepper and sauté in a nonstick skillet over medium heat.
  4. Add pineapple about two minutes before chicken is cooked.
  5. Serve everything together in a bowl. Mix in soy sauce and serve.

Prep Time: 18 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 423
Total Fat 5g
Total Carbs 60g
Protein 34g
Fiber 4g

Chicken Medallions with Pineapple and Broccoli PDF (13.8 KB)

3
Flank Steak

Ingredients
Make It
  1. Season steak with salt and pepper. Place under broiler for 5-7 minutes.
  2. Steam asparagus.
  3. Prick potato with a fork a few times and microwave for 6 minutes.
  4. Plate steak with asparagus, tomato, and potato on side. Slice potato and top with cheese.

Prep Time: 13 min

Nutrition Facts
Serving Size 1 Serving
Amount per serving
Calories 527
Total Fat 19g
Total Carbs 36g
Protein 56g
Fiber 7g

Flank Steak PDF (54 KB)

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