Category Archives: Recipes

Chocolate Covered Frozen Banana


Here is a great treat recipe when you can’t have an actual banana!

Chocolate Covered Frozen Banana

1. Mix 1/2 scoop chocolate protein powder and 1/2 scoop banana protein powder with six ounces cold water.
2. If you need to have carbs with your meal, add natural or chocolate carb powder to the mix and add a little more water. The less water you add the richer the flavor.
3. Pour into a popsicle mold and freeze.

This also makes a great drink if you don’t want to wait for it to freeze!



Tilapia or Cod Non-Fish Style

Fish is not something I eat unless I have to. I tried everything not to eat it until finally my diet coach, Tad Inoue, said, “Man up and eat the Cod!”

So how do you eat fish when you can’t stand the flavor? Balsamic Vinegar to the rescue!

For some reason, when you put balsamic vinegar on fish, it hides the fish flavor. Here is my recipe for having to eat fish when you don’t want to.

1. Heat a skillet with spray olive oil and saute green onion, salt, pepper and garlic.
2. Turn heat to medium and lay in your fish.
3. Spray the fish with a little more spray olive oil and squeeze on lemon, season with pepper, salt and garlic.
4. Cover to cook for about 5 minutes.
5. Flip fish to cook other side and spray with Balsamic Vinegar.
6. Add veggies around fish and spray with more Balsamic Vinegar.
7. Cover to cook a few more minutes.

I like my fish slightly burned but soft in the middle. The burnt parts are very tasty with a dark flavor from the garlic and vinegar.


When you eat fish with rice, making sure to get a bite of fish and rice together will mask the fish flavor as well.

Chinese Broccoli Beef

Sometimes I wonder if things really taste how I think they do. This recipe is an example of this.

Red Meat and Vegetables can be part of a training diet. And like you know, you have to eat the same thing everyday. When I am in my last ten days before a competition, six ounces of Top Sirloin with Broccoli are my fourth meal of the day, everyday. And, I really don’t care much for red meat! Additionally, my spice choices are limited so jazzing it up can be difficult. Luckily, I’ve found a way to make it not so dense and boring and actually look forward to this meal.

Chinese (sort of) Broccoli Beef

1. Heat a pan on medium with some spray olive oil in it.2. Saute in some minced garlic, green onion, pepper and salt – as much as you like. The more you use, the more the flavor!
3. Add 6 oz of Top Sirloin (I like to use organic or grass fed beef – taste soo much better!)
4. Spray the meat with a few squirts of Balsamic Vinegar, season with more pepper and salt.
5. Cover for a few minutes.
6. Add enough water to cover bottom of pan and add broccoli.
7. Spray with Balsamic Vinegar and recover to steam broccoli.
8. Cook until broccoli is medium green and not much water is left.


To increase “Chinese” flavor, add sesame seeds at end of cooking or add more salt to bring out more flavor.

If you can have soy sauce, replace the Balsamic Vinegar with it.

If you get carbs with this meal, serve over rice.

Note: I add alot of salt to this recipe as I am loading up on salt when this is my meal. It might not be right for you.
Note: Balsamic Vinegar is thought to increase Candida. If you are on a candida-free diet, you might want to avoid it.

Yummy Protein Coffee

protein coffee drink

I really like this as a meal replacement for Starbucks in the morning (or anytime really). This works perfect for those not into eating breakfast in the morning.

1. Get a tall cup
2. Add 1 scoop protein powder (I like to use chocolate of some sort)
3. Add 1 Tbs instant coffee or instant espresso and tsp of Cayenne Pepper (or any hot pepper)
4. Fill it up 1/4 way with cold water and stir until protein is dissolved
5. Fill the rest up with hot water


If you would like it to taste like a Caramel Macchiato, you can use vanilla protein powder instead of chocolate and add sugarfree caramel syrup and cinnamon.

If you need to have carbs with this meal, you could add 1/2 scoop of vanilla or natural carb powder.

If you would like your drink to have a more “dairy” effect, you can use only 3/4 scoop of chocolate protein with 1/4 scoop of vanilla. The vanilla gives it a more milky taste.

Play around with it. It’s the closest your gonna get to Starbucks for a while!

5-Minute Protein Pancake

This is one of our family favorites, even for those not on a special diet. It can be altered to whatever flavor you like in the morning or anytime. It’s great because the cooking time is the time it takes to take your supplements. It’s not messy so you can easily make it and eat it in the car.
Additionally, it can be made larger or smaller based on the grams of protein you require for the meal.

1. Heat a pan on medium with a little spray olive oil in it.

2. In a magic bullet or blender, add:
• 1/2 scoop protein powder – any flavor • 1/2 cup egg whites
• 1/3 cup quick oatmeal (they blend better)
• Tbs water
• Vanilla to taste
• Cinammon to taste

3. Pour in mixture and cover pan with a lid.

4. Wait about 3 minutes or until you smell it cooking.

5. Flip the pancake over. Because it will be about the size of your pan, be careful or it will get messy!

6. Cover again and wait a few more minutes then pull it out.

7. At this point you can either eat it plain or put a little peanut butter on it and fold it up into a taco shape to take with you.

If you will be putting peanut or almond butter on it, choose a protein powder that will add to the flavor. I like to use a banana flavor powder which makes it taste like banana bread.

If you aren’t eating oatmeal, you can use puffed rice or millet instead. Just keep the same ratio of carb to protein.

If you can have berries, blending some berries up into a jam and putting on with some peanut butter creates a nice pb&j sandwich. Just use Vanilla protein for the pancake. Great alternative to bread and has tons of protein!

Get creative and it will become your favorite meal of the day!