A note about the index: The pages referenced in this index refer to the page numbers in the print edition. Clicking on a page number will take you to the ebook location that corresponds to the beginning of that page in the print edition. For a comprehensive list of locations of any word or phrase, use your reading system’s search function.
Note: Page numbers in bold indicate recipe category lists.
Adenosine triphosphate (ATP), 39
Adjusting numbers, 70–72, 250–51
Alcohols, sugar, 208
Apples
about: applesauce uses and benefits, 78; curbing hunger, 233
Apple Crisp Bowls, 233
Apple Oatmeal Pancakes, 78
Cinnamon Apple Protein Bars, 208
Cinnamon Protein Apple Slices, 209
Argentinian-Style Grilled Sirloin, 169
Artichokes, in Crab and Artichoke Dip, 151
Asian Salmon Salad, 102
Asian Shrimp Noodles, 191
Asparagus and Swiss Cheese Frittata, 90
ATP-PC energy system, 39
Avocados
about: nutritional benefits, 100
Avocado, Chickpea, and Quinoa Salad, 110
Avocado Southwestern Salad, 118
Avocado Toast, 86
Buffalo Chicken Mini Wraps, 103
Burrito Bowl with Spicy Protein Sauce, 100
California Roll in a Bowl, 98
Cilantro Chicken and Avocado Burritos, 96
Low-Carb Southwestern Egg Wrap, 84
Southern Baked Avocado and Egg, 83
Spicy Avocado Turkey Burger, 168
Bacon
about: crumbling and maximizing flavor, 194
Breakfast Bake, 88
Corn and Bacon Chowder, 194
Low-Carb Southwestern Egg Wrap, 84
Southern Baked Avocado and Egg, 83
Baked Chicken Fingers, 165
Baked Mozzarella Sticks, 130
Balsamic Grilled Steak, 174
Bananas
about: for exercise, 224
Banana Pancakes, 93
Frozen Chocolate Banana, 224
Island Breakfast Bowl, 82
Maple Pecan Banana Muffins, 89
Peanut Butter Banana Frozen Greek Yogurt, 228
Protein-Packed Banana Pudding, 234
Summer Fruit Salad, 232
Superfood Breakfast Bowl, 87
BBQ, pulled-chicken sandwiches, 158
Beans and other legumes
about: combining for proper protein, 116
Avocado, Chickpea, and Quinoa Salad, 110
Bean and Leek Soup, 128
Black Bean Soup, 121
Burrito Bowl with Spicy Protein Sauce, 100
Chicken and Bean Protein Burritos, 160
Chickpea Salad, 124
Homemade Hummus, 218
Lemon-Parsley Bean Salad, 104
Low-Fat Brownies, 238
Pesto Chili, 116
Spicy Ranch Chili, 122
Beef
about: grass-fed, 55; protein from, 55; steak selection, 177
Argentinian-Style Grilled Sirloin, 169
Balsamic Grilled Steak, 174
Beef and Broccoli Kebabs, 175
Hearty Beef Stew, 172
Orange-Flavored Beef Stir-Fry, 176
Sirloin Chopped Salad, 177
Skinny Meatballs, 170
Steakhouse Blue Cheese Burger, 171
Swedish-Style Meatballs, 173
Beer Can Chicken, 163
Berries
about: nutritional/macronutrient bombs, 223
Kefir and Chia Super Pudding, 215
Neapolitan Smoothie, 235
Protein Fluff, 222
Protein Sludge, 210
Strawberries and Cream, 236
Strawberry and Feta Summer Salad, 129
Summer Fruit Salad, 232
Superfood Breakfast Bowl, 87
Triple Berry Yogurt Parfait, 223
Whipped Protein Bowl, 80
Black beans. See Beans and other legumes
Blueberries. See Berries
Body composition
carb sources and, 28
defined, 62
eating for performance, 62–63
flexible dieting and, 44
improving, 62
internal health and, 20
lean body mass and, 54, 65, 66
meal timing and, 62
as ratio of fat to lean tissue, 62
Bourbon Lime Salmon, 143
Breads. See also Pancakes, waffles, and toasts; Sandwiches and wraps
Egg and Cheese Muffins, 91
Maple Pecan Banana Muffins, 89
Pizza Flatbreads, 112
Protein Pizza “Muffins,” 97
Breakfast and brunch, 75–94
about: fat benefits, 83; making breakfast for the week, 88; two-week sample meal plan, 241–45
Apple Oatmeal Pancakes, 78
Asparagus and Swiss Cheese Frittata, 90
Avocado Toast, 86
Banana Pancakes, 93
Breakfast Bake, 88
Cauliflower Toast, 85
Chocolate Protein French Toast, 79
Egg and Cheese Muffins, 91
Greek Spinach Wrap, 81
Island Breakfast Bowl, 82
Low-Carb Protein Waffle, 76
Low-Carb Southwestern Egg Wrap, 84
Low-Fat Red Velvet Pancakes, 92
Maple Pecan Banana Muffins, 89
Peaches and Cream Oatmeal, 77
Peanut Butter and Jelly Yogurt Bowl, 94
Southern Baked Avocado and Egg, 83
Superfood Breakfast Bowl, 87
Whipped Protein Bowl, 80
Breakfast Bake, 88
Broccoli
Beef and Broccoli Kebabs, 175
Breakfast Bake, 88
Egg and Cheese Muffins, 91
Light Fettuccine Alfredo, 189
Broiled Tomato Sandwich, 127
Brownies, low-fat, 238
Brussels sprouts, buffalo and blue cheese, 204
Buffalo and Blue Cheese Brussels Sprouts, 204
Buffalo Chicken Baked Nuggets, 113
Buffalo Chicken Mini Wraps, 103
Burgers
Quinoa and Mushroom Protein Burger, 120
Spicy Avocado Turkey Burger, 168
Steakhouse Blue Cheese Burger, 171
Burrito Bowl with Spicy Protein Sauce, 100
Burritos, chicken and avocado, 96
Burritos, chicken and bean, 160
Butternut squash. See Squash
Cabbage
about: moistening with salt, 198; sauerkraut from, gut health and, 106
Asian Shrimp Noodles, 191
Cabbage Slaw, 198
Fish Tacos with Homemade Sauce, 141
Café Mocha Protein Bars, 211
Calcium, 24
Calculations
about: overview of finding your exact numbers, 63–64
adjusting numbers for ongoing progress, 70–72, 250–51
fat, 66
lean body mass, 66
macros, 63–67
macro to calorie conversions, 66
protein, 66
California Roll in a Bowl, 98
Calories
about: overview of, 14–15
deficit for weight loss, 16, 34, 62, 64, 66, 250
defined, 14
empty, alcohol and, 17
excess, fat and, 15
fat (body) and, 15–16
going over daily allotment, 250
liquid, removing from diet, 16
macro to calorie conversions, 66
in protein, 18
sources of, 17
tracking macros vs., 19
understanding macronutrients and, 14–15
women needing fewer than men, 63
Caper Sauce, 117
Carbohydrates
about: characteristics of, 17
“bad,” 27–28
balancing protein, fat and, 16
breakdown of, 17
calculating your macros and, 63–67
calories in, 66
carb-loading and, 41
energy systems and. See Energy
functions of, 17
high- vs. low-glycemic, 26
low-carb/zero-carb diets, 34–35
medium energy system (glycolytic system) and, 40–41
protein and fat converted to, 27
simple vs. complex, 26
sources of, 254
stored as glycogen, 17, 35, 40–41, 73
sugary, effects of, 27
whole foods and, 27–28
Cauliflower
about: low-carb “rice” from, 200
Cauliflower Toast, 85
Cilantro Lime Low-Carb Rice, 200
Garlic Cheddar Cauliflower Soup, 196
Potato Soup, 111
Chai Latte Power Shake, 213
Cheese
Asparagus and Swiss Cheese Frittata, 90
Baked Mozzarella Sticks, 130
Breakfast Bake, 88
Buffalo and Blue Cheese Brussels Sprouts, 204
Egg and Cheese Muffins, 91
Gameday Chicken Power Nachos, 164
Garlic Cheddar Cauliflower Soup, 196
Greek Chicken Quesadillas, 154
Meatless Cheddar Squash Casserole, 123
pasta with. See Pasta
Pizza Flatbreads, 112
Protein Cheesecake, 227
Salsa Verde Chicken, 166
Steakhouse Blue Cheese Burger, 171
Strawberry and Feta Summer Salad, 129
Tart Cheesecake Bites, 239
wraps and sandwiches with. See Sandwiches and wraps
Chicken. See Poultry
Chickpeas. See Beans and other legumes
Chipotle Lime Cod Fillets, 108
Chips, kale, 212
Chips, tortilla. See Tortillas and tortilla chips
Chocolate
Café Mocha Protein Bars, 211
Chocolate Protein French Toast, 79
Frozen Chocolate Banana, 224
Low-Fat Brownies, 238
Low-Fat Red Velvet Pancakes, 92
Neapolitan Smoothie, 235
No-Bake Cookie Bites, 229
Shamrock Shake Protein Smoothie, 214
Cholesterol, 32, 53, 56, 57, 91
Cilantro Chicken and Avocado Burritos, 96
Cilantro Lime Low-Carb Rice, 200
Cinnamon Apple Protein Bars, 208
Cinnamon Protein Apple Slices, 209
Citrus and citrus flavors
about: “detoxing” with lemons, 157
Bourbon Lime Salmon, 143
Chipotle Lime Cod Fillets, 108
Cilantro Lime Low-Carb Rice, 200
Garlic and Lemon Jasmine Rice, 203
Lemon, Herb, and Cheese Pasta, 190
Lemon-Herb Chicken, 161
Lemon-Herb Grilled Chicken Salad, 157
Lemon-Parsley Bean Salad, 104
Lemon Steamed Halibut, 146
Orange-Flavored Beef Stir-Fry, 176
Clams. See Seafood
Classic Deviled Eggs, 217
Classic Granola, 219
Coconut
about: benefits and uses, 82, 237
Coconut Shrimp, 145
Creamy Coconut Popsicles, 237
Island Breakfast Bowl, 82
Cookies. See Desserts
Corn
Avocado Southwestern Salad, 118
Corn and Bacon Chowder, 194
Vegetable and Tortilla Soup, 126
Crab. See Seafood
Crab, imitation, in California Roll in a Bowl, 98
Creamy Coconut Popsicles, 237
Creamy Spinach Dip, 131
Crispy Parmesan Tilapia, 138
Dates
about: baking with, 230
No-Bake Cookie Bites, 229
Three Ingredient Cinnamon Pecan Bites, 230
Desserts, 221–39. See also Snacks
about: baking with dates, 230
Apple Crisp Bowls, 233
Creamy Coconut Popsicles, 237
Frozen Chocolate Banana, 224
High-Protein Oatmeal Cookies, 226
Low-Fat Brownies, 238
Neapolitan Smoothie, 235
No-Bake Cookie Bites, 229
Peanut Butter Banana Frozen Greek Yogurt, 228
Peanut Butter Protein Cookies, 225
Protein Cheesecake, 227
Protein Fluff, 222
Protein-Packed Banana Pudding, 234
Strawberries and Cream, 236
Summer Fruit Salad, 232
Tart Cheesecake Bites, 239
Three Ingredient Cinnamon Pecan Bites, 230
Triple Berry Yogurt Parfait, 223
Vanilla Peach Protein Bars, 231
Deviled eggs, 217
Diets
healthy choices in theory/practice, 36
low-carb/zero-carb, 34–35
low-fat, 35–36
macronutrient. See Macronutrient diet
Digestion
“bad carbs” and, 27–28
probiotics for, 215
sauerkraut and, 106
simple vs. complex carbs, 26
speed of, depending on macro, 17, 52
sugar alcohols and, 208
thermic effect of food and, 29
Dinner, two-week sample meal plan, 241–45
Drinks, removing liquid calories from diet, 16
Easy Kale Chips, 212
Eggs. See also Pancakes, waffles, and toasts
about: cholesterol and, 91; making easy-to-peal hard-boiled, 217; nutritional benefits, 91
Asparagus and Swiss Cheese Frittata, 90
Breakfast Bake, 88
Classic Deviled Eggs, 217
Egg and Cheese Muffins, 91
Egg Salad, 109
Greek Spinach Wrap, 81
Low-Carb Southwestern Egg Wrap, 84
Meatless Cheddar Squash Casserole, 123
Protein Pizza “Muffins,” 97
Southern Baked Avocado and Egg, 83
Zucchini Fries, 205
Energy
about: overview of systems in your body, 39
equation fat loss as, 16
fast energy system (ATP-PC system), 39
fat as form of, 18
fat storing, 15
macronutrients and, 38–42
medium energy system (glycolytic system), 40–41
slow energy system (oxidative system), 41–42
Exercise
about: bananas for, 224
carbohydrates, carb-loading and, 40–41, 42, 73
eating for performance, 62–63
losing fat with, 250
medium energy system (glycolytic system) and, 40–41
recovery from, 41, 53, 63, 73, 251
weight loss vs. muscle gain macronutrient formulas and, 62
Fajitas, Southwestern, 156
Fast energy system (ATP-PC system), 39
Fat (body)
calorie intake and, 15–16
energy stored in, 15
losing, as energy equation, 16. See also Weight loss
subcutaneous, 15
types of, 15
visceral, 15
Fat (dietary)
balancing protein, carbs and, 16
benefits of healthy, 56
calculating your macros and, 63–67
calories in, 66
cholesterol and, 32, 53, 56, 57, 91
converted to carbohydrates, 27
fat-rich roods, 254–55
as form of energy, 18
good and bad, 32–33
healthy, 56–57
hormonal support from, 32
lowering with substitute ingredients, 151
low-fat diets and, 35–36
micronutrient absorption and, 31
omega-3 fatty acids, 32, 33, 55, 57, 105, 138
unsaturated/polyunsaturated, 32, 57
Fermented foods, 106
Fiber
daily intake of, 26
importance of, 26
insoluble, 52
keeping you feeling full, 26, 52–53, 69
soluble, 52–53
sources of, 52, 77, 78, 79, 133
supplements, 53
Fish. See Seafood
Fluff, protein, 222
French toast, chocolate protein, 79
Fries
about: baking for health, 199
Garlic Parmesan Fries, 199
Sweet Potato Fries, 202
Zucchini Fries, 205
Frozen Chocolate Banana, 224
Fruits. See also specific fruits
about: eating the rainbow, 58; at every meal, 58–59; tropical, for health, 237
Summer Fruit Salad, 232
Full, feeling
apples for, 233
fat for, 83
glycemic index and, 52
protein for, 29
Garlic
about: health benefits, 197; supplements, 197
Garlic and Herb-Roasted Salmon with Tomatoes, 137
Garlic and Herb Seared Salmon, 150
Garlic and Lemon Jasmine Rice, 203
Garlic Buttered Pasta, 192
Garlic Cheddar Cauliflower Soup, 196
Garlic Mashed Sweet Potatoes, 197
Garlic Parmesan Fries, 199
Glossary, 257–60
Glycolytic energy system, 40–41
Granola, classic, 219
Greek Butterflied Chicken, 159
Greek Spinach Wrap, 81
Green beans, 186
Grilled Tuna Teriyaki, 147
Grilling safety tips, 174
Health (internal), priority, 20, 46–47. See also Macronutrient diet
Hearty Beef Stew, 172
High-Protein Oatmeal Cookies, 226
High-Protein Spaghetti, 182
Hummus, homemade, 218
Hunger, curbing. See Full, feeling
Island Breakfast Bowl, 82
Junk food, 38, 43, 45–47. See also Processed foods
Kale
about: nutritional benefits, 101
Chicken and Kale Caesar Salad, 101
Easy Kale Chips, 212
Kebabs, beef and broccoli, 175
Kefir and Chia Super Pudding, 215
Leeks, in Bean and Leek Soup, 128
Lemon. See Citrus and citrus flavors
Lifestyle, benefits of macronutrient diet, 44–45
Light Fettuccine Alfredo, 189
Linguine. See Pasta
Low-Carb Protein Waffle, 76
Low-Carb Southwestern Egg Wrap, 84
Low-Fat Brownies, 238
Low-Fat Red Velvet Pancakes, 92
Lunch, 95–113
about: two-week sample meal plan, 241–45
Asian Salmon Salad, 102
Avocado, Chickpea, and Quinoa Salad, 110
Buffalo Chicken Baked Nuggets, 113
Buffalo Chicken Mini Wraps, 103
Burrito Bowl with Spicy Protein Sauce, 100
California Roll in a Bowl, 98
Chicken and Kale Caesar Salad, 101
Chipotle Lime Cod Fillets, 108
Cilantro Chicken and Avocado Burritos, 96
Egg Salad, 109
Lemon-Parsley Bean Salad, 104
Pizza Flatbreads, 112
Potato Soup, 111
Protein Pizza “Muffins,” 97
Shrimp Ceviche Salad, 99
Tuna Salad, 105
Turkey and Spinach Focaccia Sandwich, 107
Turkey Reuben Sandwiches, 106
Macronutrient diet. See also Whole foods
about: overview of, 11–12
building. See Macronutrient diet, building perfect diet
energy and, 38–42
fiber-rich carbohydrates for, 52–53
flexibility in, 38, 42–45. See also Processed foods
frequently asked questions, 247–51
healthy fats for, 56–57
indulging yet seeing results, 45–46
internal health and, 20, 46–47
lean proteins for, 53–55
lifestyle benefits, 44–45
low-carb/zero-carb diets and, 34–35
low-fat diets and, 35–36
meal timing and, 63
metabolism and, 70–71, 204, 248, 250
micronutrient balance, 57–59
moderation and, 38
nutritional accuracy and, 51–52
physical benefits, 43–44
psychological benefits of, 43
science behind, 38
tracking macros, 11–12, 19, 38, 44, 51–52, 74, 242, 251
weight loss vs. muscle gain formulas, 62
Macronutrient diet, building perfect diet, 61–74
adjusting numbers, 70–72, 250–51
calculating your macros for, 63–67
dividing your macros, 68–69
eating for performance, 62–63
enjoying what you love, guilt-free, 74
finding your exact numbers, 63–67
food selections/meal plans, 69–70
importance of planning, 67–68
ongoing progress, 70–72
schedule determination, 68
step-by-step plan, 68–70
weight loss vs. muscle gain macronutrient formulas, 62
Macronutrients (macros). See also Carbohydrates; Fat (dietary); Protein
as building blocks of nutrition, 14–15
calculating, 63–67
dividing, 68–69
exercise and. See Exercise
guide to, 17–18
how your body operates and, 14–15
nonessential one, 16
for optimal health, 34
ratio recommended, 34
tracking, 11–12, 19, 38, 44, 51–52, 74, 242, 251
Magnesium, 23
Mango, for health, 237
Maple Pecan Banana Muffins, 89
Margarita Shrimp, 149
Maryland Crab Cakes, 144
Meal plans. See also Calculations
building, 67–70
eating for performance and, 62–63
flexible dieting and, 45
two-week sample, 241–45
Meal timing, 63
Measurement conversions, 262
Meatballs, skinny, 170
Meatballs, Swedish-style, 173
Meatless Cheddar Squash Casserole, 123
Meats. See specific meats
Mediterranean Shrimp Penne, 184
Medium energy system (glycolytic system), 40–41
Metabolism, 70–71, 204, 248, 250
Micronutrients
balancing, 57–59
dietary fat importance for absorption, 31
essential, 21–24
functions of, 20
importance of, 20–21
internal bodily functions and, 20
processed “junk” foods and, 46–47
in whole foods, 50–51
Muffins. See Breads
Muscular hypertrophy, 30
Mushrooms, in Quinoa and Mushroom Protein Burger, 120
Nachos, chicken power, 164
Neapolitan Smoothie, 235
No-Bake Cookie Bites, 229
Nuts and seeds
about: cycling nut sources, 225
Classic Granola, 219
Kefir and Chia Super Pudding, 215
Maple Pecan Banana Muffins, 89
No-Bake Cookie Bites, 229
Peanut Butter and Jelly Yogurt Bowl, 94
Peanut Butter Banana Frozen Greek Yogurt, 228
Peanut Butter Protein Cookies, 225
Superfood Breakfast Bowl, 87
Three Ingredient Cinnamon Pecan Bites, 230
Oatmeal
about: nutritional benefits, 77
Apple Oatmeal Pancakes, 78
Café Mocha Protein Bars, 211
Cinnamon Apple Protein Bars, 208
Classic Granola, 219
High-Protein Oatmeal Cookies, 226
No-Bake Cookie Bites, 229
Peaches and Cream Oatmeal, 77
Vanilla Peach Protein Bars, 231
Olives, in Pesto and Olive Sauce, 119
Omega-3 fatty acids, 32, 33, 55, 57, 105, 138
Orange. See Citrus and citrus flavors
Orzo. See Pasta
Oxidative energy system, 41–42
Pancakes, waffles, and toasts
about: bread selection for toasts, 79; toppings for, 76
Apple Oatmeal Pancakes, 78
Avocado Toast, 86
Banana Pancakes, 93
Cauliflower Toast, 85
Chocolate Protein French Toast, 79
Low-Carb Protein Waffle, 76
Low-Fat Red Velvet Pancakes, 92
Papaya, for health, 237
Pasta, 179–92
about: ramen noodles, 180; whole-grain vs. regular, 185
Asian Shrimp Noodles, 191
Baked Ziti with Tomato and Spinach, 132
Chicken and Pesto Farfalle, 186
Garlic Buttered Pasta, 192
High-Protein Spaghetti, 182
Lemon, Herb, and Cheese Pasta, 190
Light Fettuccine Alfredo, 189
Linguine and Caper Sauce, 117
Mediterranean Shrimp Penne, 184
Orzo and Shrimp Salad, 187
Pasta with Pesto and Olive Sauce, 119
Quick Ramen with Shredded Chicken, 180
Salmon and Spinach Fettuccine, 188
Spicy Buffalo Macaroni and Cheese, 181
Traditional Shrimp Scampi, 183
Tuna Pasta Salad with Feta, 185
Peaches, in Vanilla Peach Protein Bars, 231
Peaches and Cream Oatmeal, 77
Peanut butter. See Nuts and seeds
Peppers
Breakfast Bake, 88
Pesto
about: making, 136
Chicken and Pesto Farfalle, 186
Pesto and Olive Sauce, 119
Pesto Chili, 116
Pineapple, for health, 237
Pineapple, in Island Breakfast Bowl, 82
Pizza Flatbreads, 112
Pizza muffins, protein, 97
Popsicles, creamy coconut, 237
Pork, protein from, 55. See also Bacon
Potatoes
about: best potatoes for you, 195
Garlic Parmesan Fries, 199
Hearty Beef Stew, 172
Potato Soup, 111
Zucchini and Potato Bake, 125
Poultry
about: best way to cook, 155; cage-free and organic products, 55; ground turkey (making, storing, using), 182; nutritional benefits, 54–55; precooked, 96; protein and fat from, 54–55
Baked Chicken Fingers, 165
Beer Can Chicken, 163
Buffalo Chicken Baked Nuggets, 113
Buffalo Chicken Mini Wraps, 103
Burrito Bowl with Spicy Protein Sauce, 100
Chicken and Bean Protein Burritos, 160
Chicken and Kale Caesar Salad, 101
Chicken and Pesto Farfalle, 186
Cilantro Chicken and Avocado Burritos, 96
Gameday Chicken Power Nachos, 164
Greek Butterflied Chicken, 159
Greek Chicken Quesadillas, 154
High-Protein Spaghetti, 182
Lemon-Herb Chicken, 161
Lemon-Herb Grilled Chicken Salad, 157
Protein Pizza “Muffins,” 97
Pulled-Chicken BBQ Sandwiches, 158
Quick Ramen with Shredded Chicken, 180
Salsa Verde Chicken, 166
Slow-Cooked Chicken, 155
Southwestern Chicken, 167
Southwestern Fajitas, 156
Spicy Avocado Turkey Burger, 168
Turkey and Spinach Focaccia Sandwich, 107
Turkey Reuben Sandwiches, 106
Tuscan-Style Slow Cooker Chicken, 162
Processed foods
“bad carbs” and, 27–28
good rule to follow, 47
how much is too much, 46–47
indulging and still seeing results, 45–46
omega-6 fatty acids and, 33
perfect meal plan and, 67–68
ramen noodles, 180
whole foods instead of, 38, 46–47, 50–52
Protein
about: characteristics of, 17–18
amino acids making up, 17–18, 28–29, 54, 116
amount needed, 53–54
baking with, 211
balancing fat, carbs and, 16
bulky muscles and, 30
calculating your macros and, 63–67
converted to carbohydrates, 27
excess, kidneys and, 30
incomplete vs. complete, 28, 29
lean body mass and, 54, 65, 66
meat sources, 54–55
myths about, 30–31
protein-rich foods, 255
vegans/vegetarians and, 30, 119
Protein bars. See Snacks
Protein Cheesecake, 227
Protein Fluff, 222
Protein Pizza “Muffins,” 97
Protein powder
about, 51; best one for recipes, 213; using flavored proteins, 227
Café Mocha Protein Bars, 211
Chai Latte Power Shake, 213
Cinnamon Apple Protein Bars, 208
Cinnamon Protein Apple Slices, 209
High-Protein Oatmeal Cookies, 226
Island Breakfast Bowl, 82
Low-Carb Protein Waffle, 76
Neapolitan Smoothie, 235
Peaches and Cream Oatmeal, 77
Peanut Butter Protein Cookies, 225
Protein Cheesecake, 227
Protein Fluff, 222
Protein-Packed Banana Pudding, 234
Protein Sludge, 210
Shamrock Shake Protein Smoothie, 214
Vanilla Peach Protein Bars, 231
Whipped Protein Bowl, 80
Protein Sludge, 210
Psychology, benefits of macronutrient diet, 43–44
Pudding, banana, 234
Pudding, kefir and chia, 215
Pulled-Chicken BBQ Sandwiches, 158
Quesadillas, Greek chicken, 154
Quick Ramen with Shredded Chicken, 180
Quinoa
about: complete protein in, 120
Avocado, Chickpea, and Quinoa Salad, 110
Quinoa and Mushroom Protein Burger, 120
Superfood Breakfast Bowl, 87
Resources, additional, 261
Reuben sandwiches, turkey, 108
Rice
about: healthiest options, 160; low-carb, from cauliflower, 200
Burrito Bowl with Spicy Protein Sauce, 100
California Roll in a Bowl, 98
Chicken and Bean Protein Burritos, 160
Cilantro Lime Low-Carb Rice, 200
Garlic and Lemon Jasmine Rice, 203
Roasted Butternut Squash, 201
Salads
Asian Salmon Salad, 102
Avocado, Chickpea, and Quinoa Salad, 110
Avocado Southwestern Salad, 118
Cabbage Slaw, 198
California Roll in a Bowl, 98
Chicken and Kale Caesar Salad, 101
Chickpea Salad, 124
Egg Salad, 109
Lemon-Herb Grilled Chicken Salad, 157
Lemon-Parsley Bean Salad, 104
Orzo and Shrimp Salad, 187
Shrimp Ceviche Salad, 99
Shrimp Taco Salad, 142
Sirloin Chopped Salad, 177
Strawberry and Feta Summer Salad, 129
Summer Fruit Salad, 232
Tuna Pasta Salad with Feta, 185
Tuna Salad, 105
Salmon. See Seafood
Salsa Verde Chicken, 166
Sandwiches and wraps
about: bread selection for, 107
Broiled Tomato Sandwich, 127
Buffalo Chicken Mini Wraps, 103
Chicken and Bean Protein Burritos, 160
Cilantro Chicken and Avocado Burritos, 96
Egg Salad, 109
Fish Tacos with Homemade Sauce, 141
Greek Spinach Wrap, 81
Low-Carb Southwestern Egg Wrap, 84
Pulled-Chicken BBQ Sandwiches, 158
Quinoa and Mushroom Protein Burger, 120
Spicy Avocado Turkey Burger, 168
Turkey and Spinach Focaccia Sandwich, 107
Turkey Reuben Sandwiches, 106
Sauces and dips
about: making your own salsa, 84; multipurpose dip, 131; optimizing flavor with sauces, 158
Caper Sauce, 117
Crab and Artichoke Dip, 151
Creamy Spinach Dip, 131
Homemade Sauce (for tacos), 141
Pesto and Olive Sauce, 119
Sauerkraut, 106
Schedule, figuring out, 68
Seafood, 135–51
about: canned, 99; canned tuna and healthy fats, 105; choosing, 137, 141, 147; good fats (omega-3s) in, 138; leanest fish, 138; tuna vs. salmon, 147; wild-caught vs. farm-raised fish, 136, 137
Asian Salmon Salad, 102
Asian Shrimp Noodles, 191
Bourbon Lime Salmon, 143
Chipotle Lime Cod Fillets, 108
Clam Chowder, 139
Coconut Shrimp, 145
Crab and Artichoke Dip, 151
Crispy Parmesan Tilapia, 138
Fish Tacos with Homemade Sauce, 141
Garlic and Herb-Roasted Salmon with Tomatoes, 137
Garlic and Herb Seared Salmon, 150
Grilled Tuna Teriyaki, 147
Lemon Steamed Halibut, 146
Margarita Shrimp, 149
Maryland Crab Cakes, 144
Mediterranean Shrimp Penne, 184
Orzo and Shrimp Salad, 187
Salmon and Spinach Fettuccine, 188
Seared Chilean Sea Bass with Homemade Pesto, 136
Seared Tilapia with Pan Sauce, 140
Shrimp Ceviche Salad, 99
Shrimp Taco Salad, 142
Spicy Grilled Shrimp Skewers, 148
Traditional Shrimp Scampi, 183
Tuna Pasta Salad with Feta, 185
Tuna Salad, 105
Seared Chilean Sea Bass with Homemade Pesto, 136
Seared Tilapia with Pan Sauce, 140
Seeds. See Nuts and seeds
Shamrock Shake Protein Smoothie, 214
Shrimp. See Seafood
Side dishes
Buffalo and Blue Cheese Brussels Sprouts, 204
Cabbage Slaw, 198
Cilantro Lime Low-Carb Rice, 200
Garlic and Lemon Jasmine Rice, 203
Garlic Mashed Sweet Potatoes, 197
Garlic Parmesan Fries, 199
Roasted Butternut Squash, 201
Sweet Potato Fries, 202
Zucchini Fries, 205
Sirloin Chopped Salad, 177
Skewers, spicy grilled shrimp, 148
Skinny Meatballs, 170
Slow-Cooked Chicken, 155
Slow energy system (oxidative system), 41–42
Sludge, protein, 210
Smoothie, Neapolitan, 235
Smoothie, shamrock shake protein, 214
Snacks, 207–19
about: baking with protein, 211; protein bars for your gut, 208; two-week sample meal plan, 241–45
Café Mocha Protein Bars, 211
Chai Latte Power Shake, 213
Cinnamon Apple Protein Bars, 208
Cinnamon Protein Apple Slices, 209
Classic Deviled Eggs, 217
Classic Granola, 219
Easy Kale Chips, 212
Homemade Hummus, 218
Homemade Tortilla Chips, 216
Kefir and Chia Super Pudding, 215
Protein Sludge, 210
Shamrock Shake Protein Smoothie, 214
Soups, chilis, and stew
Bean and Leek Soup, 128
Black Bean Soup, 121
Clam Chowder, 139
Corn and Bacon Chowder, 194
Garlic Cheddar Cauliflower Soup, 196
Hearty Beef Stew, 172
Pesto Chili, 116
Potato Soup, 111
Spicy Ranch Chili, 122
Sweet Potato Soup, 195
Vegetable and Tortilla Soup, 126
Southern Baked Avocado and Egg, 83
Southwestern Chicken, 167
Southwestern Fajitas, 156
Spicy Avocado Turkey Burger, 168
Spicy Buffalo Macaroni and Cheese, 181
Spicy Grilled Shrimp Skewers, 148
Spicy Ranch Chili, 122
Spinach
about: buying, 81; fresh vs. frozen, 81; uses and power of, 81
Baked Ziti with Tomato and Spinach, 132
Creamy Spinach Dip, 131
Greek Spinach Wrap, 81
Salmon and Spinach Fettuccine, 188
Turkey and Spinach Focaccia Sandwich, 107
Squash
about: butternut nutritional benefits, 133
Butternut Squash Gratin, 133
Meatless Cheddar Squash Casserole, 123
Roasted Butternut Squash, 201
Zucchini and Potato Bake, 125
Zucchini Fries, 205
Steakhouse Blue Cheese Burger, 171
Stevia substitutes, 236
Strawberries. See Berries
Sugar alcohols, 208
Sugar substitute (stevia), 236
Summer Fruit Salad, 232
Superfood Breakfast Bowl, 87
Swedish-Style Meatballs, 173
Sweet potatoes
about: nutritional benefits, 195
Garlic Mashed Sweet Potatoes, 197
Sweet Potato Fries, 202
Sweet Potato Soup, 195
Tacos, fish, with homemade sauce, 141
Taco salad, shrimp, 142
Tart Cheesecake Bites, 239
Three Ingredient Cinnamon Pecan Bites, 230
Timing of meals, 63
Toasts. See Pancakes, waffles, and toasts
Tomatoes
about: making your own salsa, 84; nutritional/health benefits, 127
Broiled Tomato Sandwich, 127
Garlic and Herb-Roasted Salmon with Tomatoes, 137
pasta with. See Pasta
Pizza Flatbreads, 112
Protein Pizza “Muffins,” 97
Spicy Ranch Chili, 122
Tortillas and tortilla chips
Buffalo Chicken Mini Wraps, 103
Chicken and Bean Protein Burritos, 160
Cilantro Chicken and Avocado Burritos, 96
Fish Tacos with Homemade Sauce, 141
Gameday Chicken Power Nachos, 164
Greek Chicken Quesadillas, 154
Greek Spinach Wrap, 81
Homemade Tortilla Chips, 216
Shrimp Taco Salad, 142
Vegetable and Tortilla Soup, 126
Tracking macros, 11–12, 19, 38, 44, 51–52, 74, 242, 251
Traditional Shrimp Scampi, 183
Triple Berry Yogurt Parfait, 223
Tropical fruit, for health, 237
Tuna. See Seafood
Turkey. See Poultry
Tuscan-Style Slow Cooker Chicken, 162
Vanilla Peach Protein Bars, 231
Vegetables. See also specific vegetables
about: eating the rainbow, 58; at every meal, 58–59
soups with. See Soups, chilis, and stew
Southwestern Fajitas, 156
Vegetarian and vegan dishes, 115–33
about: meat substitutes for protein, 119; protein intake and, 30, 119
Avocado Southwestern Salad, 118
Baked Mozzarella Sticks, 130
Baked Ziti with Tomato and Spinach, 132
Bean and Leek Soup, 128
Black Bean Soup, 121
Broiled Tomato Sandwich, 127
Butternut Squash Gratin, 133
Chickpea Salad, 124
Creamy Spinach Dip, 131
Linguine and Caper Sauce, 117
Meatless Cheddar Squash Casserole, 123
Pasta with Pesto and Olive Sauce, 119
Pesto Chili, 116
Quinoa and Mushroom Protein Burger, 120
Spicy Ranch Chili, 122
Strawberry and Feta Summer Salad, 129
Vegetable and Tortilla Soup, 126
Zucchini and Potato Bake, 125
Vitamin B, 22
Vitamin D, 21–22, 31, 50–51, 248
Vitamin E, 31
Vitamins and minerals. See Micronutrients; specific vitamins and minerals
Waffle, low-carb protein, 76
Weight loss. See also Macronutrient diet references
adjusting numbers for ongoing progress, 70–72, 250–51
calculating your macros and. See Calculations
caloric deficit for, 16, 34, 62, 64, 66, 250
exercise and. See Exercise
frequently asked questions, 247–51
losing fat as energy equation, 16
muscle gain vs., 62
problems losing weight, 249
rate of, recommended, 34, 248–49
Whey protein. See Protein powder
Whipped Protein Bowl, 80
Whole foods
benefits of, 50–52
carb intake and, 27–28
carbohydrate sources, 28
choosing over processed foods, 38, 46–47, 50–52
eating, good rule to follow, 47
healthy choices in theory/practice, 36
micronutrients in, 50–51
nutritional accuracy and, 51–52
for optimal health, 28
Yogurt
Apple Crisp Bowls, 233
Peanut Butter and Jelly Yogurt Bowl, 94
Peanut Butter Banana Frozen Greek Yogurt, 228
Protein-Packed Banana Pudding, 234
Summer Fruit Salad, 232
Tart Cheesecake Bites, 239
Triple Berry Yogurt Parfait, 223
Whipped Protein Bowl, 80