DAVE’S FAMOUS TURKEY MEAT LOAF

DAVE’S FAMOUS TURKEY MEAT LOAF

Makes 6 servings
Ingredients
• 2 lbs ground turkey
• 1 tsp olive oil
• 1 diced onion
• 1 tsp garlic (optional)
• ⅓ cup dried tomatoes
• 1 cup whole wheat bread crumbs
• 1 whole egg
• ½ cup parsley
• ¼ cup low fat parmesan
• ¼ cup skim milk
• Salt and pepper
• 1 tsp oregano
Directions
1. Cook the onion with olive oil separately
2. Mix everything together in a big bowl, add the cooked onions
3. Put the mix in a big baking pan
4. Bake at 375-400°F for about 30 minutes

Calories 393
Protein 46g
Carbohydrates 14g
Fats 17g

 

APPLE & CINN A MON MUFFINS

APPLE & CINN A MON MUFFINS

Makes 1 serving - 3 big muffins
Ingredients
• ¾ cup oatmeal
• ¼ cup oat bran
• 1 tbsp whole wheat flour
• 6 egg whites
• ½ scoop vanilla protein powder
• ¼ tsp baking soda
• ½ tsp stevia
• 1 tbsp flax oil
• 1 diced apple
• 2 tbsp unsweetened apple sauce
• ½ tsp cinnamon
• ½ tsp vanilla extract
Directions
1. In a blender, mix all the ingredients (except for the diced apple). Blend until the mix
gets thick.
2. Add the diced apple and stir (with a spoon or a spatula)
3. Pour the mix into a muffin cooking pan, and cook at 350°F. until cooked
(about 30 minutes).
Quick Tip:
You can cook a big batch and freeze the muffins.
Then just microwave the muffins when needed...

 Calories 598
Protein 51g
Carbohydrates 65g
Fats 13g

 

DAVE’S ANABOLIC BLUEBERRY OATMEAL

DAVE’S ANABOLIC BLUEBERRY OATMEAL

Makes 1 serving
Ingredients
• ¾ cup oatmeal
• 8 egg whites
• ½ scoop chocolate protein powder
• 2 tsp pure cocoa powder
• ½ tsp stevia
• 1 tbsp flax oil
• 1 cup frozen blueberries
• ¼ cup water
Directions
1. In a big bowl, mix all the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave
to another) - stir the mix 2 minutes after cooking has started (so the mix doesn’t stick
or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy!

Calories 580
Protein 52g
Carbohydrates 57g
Fats 16g