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 Fat11g
Total Carbs43g
Protein33g
Fiber5g

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 Fat23g
Total Carbs97g
Protein42g
Fiber16g

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 Fat18g
Total Carbs83g
Protein38g
Fiber13g

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 Fat38g
Total Carbs19g
Protein18g
Fiber5.7g

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 Fat21g
Total Carbs57g
Protein36g
Fiber6g

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 Fat17g
Total Carbs58g
Protein33g
Fiber4g

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 Fat5g
Total Carbs2g
Protein10g
Fiber1g

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 Fat16g
Total Carbs11g
Protein9g
Fiber5g

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 Fat41g
Total Carbs79g
Protein26g
Fiber11g

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 Fat38g
Total Carbs50g
Protein92g
Fiber3g

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 Fat5g
Total Carbs60g
Protein34g
Fiber4g

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 Fat19g
Total Carbs36g
Protein56g
Fiber7g

Flank Steak PDF (54 KB)

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